Everything Multi-Sport - Marbella 70.3
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
It’s a big few weeks for triathlon in my neck of the woods and straight off the back of the World Championships we have the IRONMAN 70.3 Marbella this coming weekend?just down the coast from Torremolinos.
I will be there from Friday to Sunday so if you are there it would be great to meet up for a coffee - let me know.
Now let’s dive in to the other best bits from swimming, cycling, running and holistics from the past week.
SWIM
Weekend Swim Workout: Aquatic Adventure
This week's set is full of funky movements that will prepare you for the unpredictable reality of an open-water swim. Get the fun workout a Triathlete.
Cold water swimming: a guide to temperature
Do you like your water ‘balmy’ and ‘alright (once you get used to it)’ or ‘effing cold’? Read on for our guide to cold water swimming temperature. Plus, how to prevent cold water shock, hypothermia and after drop. Outdoor Swimmer.
How to Maximize Momentum and Speed in Freestyle!
If you're working on your freestyle technique this video Mandy from SWIMVICE is going to highlight one part of your stroke that will help improve your overall. Watch the YouTube video to find out more.
GIZMOS & GADGETS
I’ve been asked quite a lot in the past 12 months about my recommendations for waterproof?swimming headphones and I must admit I’ve never tried any - until now!
Last week I got sent the Runner Driver2 Pro bone conduction headphones with built in MP3 player and they are a good option if you want to listen to music or podcasts on those long endurance training sessions.
Here’s how I got on with them plus they gave me a code to give 15% off “chilitri15”.
BIKE
What Causes Numb Hands When Cycling and How to Avoid It
Sidestep the tingling sensation with these expert-back strategies. This is a common problem with cyclists and triathletes so these top tips can help you have more comfortable rides. Find out more at Bicycling.
Body Rocket's real time aero sensor now available to pre-order on Kickstarter from ￡2,200
I’ve been following this innovative product for a while now and it’s finally available for purchase. It’s a bit more expensive than I expected but if you have a spare 2K and want to optimise your aerodynamic position it may be for you. Read more at Road CC.
A Guide to HIIT for Seniors, Including the Best Workouts
Here’s how to get started with high-intensity interval training as an older cyclist. High-intensity interval training, also known as HIIT, is a great way to improve your overall cycling performance. Working through short bursts of intense efforts, followed by brief rest periods, can increase power output and VO2 max—both big markers of fitness for cyclists—in a time efficient manner. Read more at Bicycling.
Training Plan?of the Week (T-PoW)
It’s running season and many of you may be thinking of a marathon or half marathon in the Spring.
To help avoid injuries by training in primarily running it’s a good idea to add in cross training, strength and mobility work. Our plans include all these plus coach support.
Level 1 is beginner, Level 2 is low volume for busy people who still want to do their best, Level 3 is intermediate, and Level 4 is advanced.
You can find them on TrainingPeaks and Final Surge.
Remember if you can’t see the training plan you need then reply to this email with your requirements and I will create it free of charge and put it on Final Surge and TrainingPeaks.
RUN
Group Shake-Out Runs on Marathon Weekend Are All the Rage—Should I Go if I’m Racing?
For some runners, group shake-out runs are a joyful part of race weekend. But are they slowing you down on race day? Read more at Run Outside Online.
You Need These 10 Exercises That Provide the Perfect Strength Training for Runners
Work all your key running muscles with this mix of moves. Strength training is essential to help avoid injuries and increase your running power – read about these 10 exercises at Runners World.
Pogo Jumps!
Pogo jumps are a plyometric exercise involving quick, explosive vertical hops while keeping legs straight, and they help runners improve lower leg strength, power, and elasticity for better running efficiency and speed. Find out how to do them in this GTN video.
HOLISTICS
A Runner’s Guide to Making Whole-Grain ‘Superhero Muffins’
Superhero muffins are chock full of nutritious ingredients and ideal for a pre-run breakfast or a post-run snack. Find out how to make them at Women’s Running.
Why Vinegar Is So Good for You
You may have noticed your supermarket offering more types of vinegar lately. Sure, balsamic and apple cider vinegars are veterans of the condiment’s aisle, but new shelf neighbours, like coconut, champagne, pomegranate, and raspberry are moving in.
Which one will you choose – I like apple cider myself in the morning. Read more at Time.
The YouTube Guide to Wellness
There's a lot of crap out there, but you can trust these six channels. The list includes Running, HIIT, Yoga and more. Check them out at Inside Hook.
TRIATHLON
The Norwegian Method (for Trash Talking), According to Kristian Blummenfelt and Gustav Iden
The Norwegian superstars leave no stone unturned when it comes to poking fun at each other before the 2024 Kona Ironman World Championship. Read more at Triathlete.
How to Fix an Asymmetrical Pull in Swimming
Improving your pull and balancing your swim stroke will increase your propulsion in the water, explains swimming coach Andrew Sheaff. Read more at 220 Triathlon.
Spain continues its influential presence in World Triathlon affairs with the announcement of new president
Spain's Antonio Fernandez Arimany has been named as the third president of World Triathlon. It will be interesting to see if he looks at the short distance format which is more spectator friendly or promotes other accessible formats like Aquabike. Read more at Triathlon Magazine Canada.
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 bespoke training plan delivered via TrainingPeaks or Final Surge I can write you one for 125 euro which includes email support.
For the price of an apple a day?(66 cents / 50p)?you could get access to ALL of my training plans in one place!
If you would like to give some structure to your race training check out my 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 for FREE.