Everything Multi-Sport - Focus on Seniors
Karen Parnell BEng (Hons) CEng MBA CPT
Helping Triathletes & Swimmers meet or exceed their Training & Race Goals | 121 Coaching | Training Plans | TrainingPeaks | Final Surge | Clinics & Camps Spain | Sports Tech & Blog Writer
We finished the hike of the whole of the Costa del Sol along a route called the Senda Litoral yesterday and I’m feeling good today.
It was a total of 200km on foot and self-supported, so we had to carry everything we needed for the trip in a rucksack. The daily distance was manageable, but I did underestimate the cumulative effect of day after day of long hikes plus the blisters!
A bit like a triathlon and stitching together the swim, bike and run without stopping accumulates fatigue and is much harder than each discipline in isolation.
It’s good to mix up your endurance activities to keep you motivated and try something new.
Are you doing a challenge or event soon? I would love to hear from you – just reply to this email.
SWIM
The Easiest Pre-Swim Warmup | 10 Simple Exercises
Studies have shown that a pre-swim or pre-race warmup can increase your performance.
It may seem like a waste of time, but a few minutes spent activating the right muscles and priming your body for swimming will make a big difference. It will lead to a better and more efficient stroke and a more effective swim session.
Sometimes, particularly at triathlon races, you aren’t allowed in the water before the swim start. Or if you are allowed in, the water (and air) is too cold to make this practical or advisable. In this case you need more than just some muscle activation, but an actual warm-up so that you can start fast when the gun goes, so how do you best do this?
This YouTube video from GTN.com will help you perfect your warmup.
Cold-water swimming eases menopause and menstrual symptoms, study finds
Cold water confers physical and mental health benefits, UCL study says, as half women surveyed say it reduces anxiety. This interesting article in theguardian.com looks at the evidence.
Inspiration: Canadian swimmer, 99, breaks three world records in age class: ‘I just count the laps’
A 99-year-old Canadian swimmer broke three world records in her age class but considers herself “lazy” for only training two days a week. Get some inspiration and be more like Betty. Read more at https://nypost.com/2024/01/25/lifestyle/canadian-swimmer-99-breaks-three-world-records-in-age-class-i-just-count-the-laps/
GIZMOS AND GADGETS
Wahoo launches new Kickr, it's not what anyone expected
With the Kickr Run, can Wahoo revolutionise running in the same way it has for cycling? Read all about it at cyclingnews.com.
BIKE
5 Senior Workouts for Cross-Training Days
If you’ve never prioritized strength training as part of your fitness routine, it’s not too late to start. This article in bicycling.com is a helpful guide.
Watch: How to clean a bike in the time it takes to make a cup of tea
A few simple tools and techniques will help you achieve a gleaming bike in next to no time. We all know we should clean our bikes regularly but lack the time so this technique from cyclist.co.uk could help you do it more often.
Stay cycling fit over 60 — all the tips you need to enjoy riding into your 60s and beyond
Whether you're a lifelong cyclist, looking for new ways to stay fit as you get older or are the founder of road.cc, these cycling fitness tips are for you! Make your 60s the best years on your bike yet.
领英推荐
RUN
3 Myths About the Run/Walk Method
Adding walk breaks to your training runs and races just might provide your ticket to faster finishes or longer distances. Runnersworld.com unpicks this topic.
New Study Shows Strategically Reduced Carbohydrate Intake Does Not Improve Performance
A new study evaluated whether strategically reducing carbohydrate intake around some training sessions would improve exercise capacity or substrate oxidation in advanced athletes. The findings could have implications for how we think about fuelling training. This article in trailrunnermag.com is well worth a read.
5 things keeping me motivated during marathon training
If you are training for a marathon or IRONMAN these tips on tomsguide.com may help with your motivation on those long training runs.
HOLISTICS
Yoga Stretches for Beginners
You have probably heard or seen triathletes extoling the virtues of Yoga but if you have never been to a yoga class where do you start? This article in womanandhome.com goes through the basic moves to help you give yoga a try.
The 7 Best High-Protein Snacks for Brain Health, According to Dietitians
Support your brain health with these protein-packed snacks. These yummy snacks from eatingwell.com can also help repair your muscles after a workout.
30 Triathlon Podcasts to Make Indoor Training Fly By
Looking for triathlon podcasts? Or a podcast specific to swimming, cycling, running, and endurance sports? We have you covered. Bettertriathlete.com have compiled a comprehensive list.
If you like this newsletter please share or email me at [email protected] for any ideas or feedback you have.
Enjoy the journey and the destination!
P.S
If you would like a custom training plan get in touch - it's an affordable way to get the training plan you need for your event.
If you would like to give some structure to your off-season?check out my off-season and maintenance?training plans on TrainingPeaks or Final Surge?
I have some great training plans at affordable prices. In the links below you will find triathlon, swimming, cycling, running and strength plans delivered to you on your tablet, phone or PC. All plans give you email support from me your coach.
If you want access to ALL training plans - Triathlon, Swimming, Cycling or Running use the NEW subscription service on Final Surge.
Can't see the plan you need? Reply to this email and I will create it for you.