Everything Multi-Sport - Mental Toughness
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
Welcome to the 56th edition of everything swim, bike, run and holistics.
This week we delve into mental toughness and how to keep training through those hard sessions. Should you keep going in the rain and cold?
What was your toughest training session where you dug deep and kept going? How did you cope? I would love to hear from you.
Now let’s dive in to the other best bits from swimming, cycling, running and holistics from the past week.
SWIM
Why Are Triathletes Always Surprised by Swim Starts?
Though triathletes love to be prepared, the swim start of a triathlon still ends up being a shock to the system. We break down what to (actually) expect and how to get ready.
Text to Swim in Seconds: Introducing Script, Your Instant Workout Creator
At FORM, they are always finding new ways to enhance your swim experiences. Whether you’re training for a triathlon, perfecting your technique, or staying fit, we believe your workouts should be efficient, engaging, and easy to access.
They know your workout inspiration comes from everywhere—your coach’s whiteboard, a pro athlete’s favourite set, or a friend’s master's group session.
With their latest workout import feature, getting any workout onto your FORM goggles is now simpler than ever.
For example, if I sent you a swim workout in TrainingPeaks you could scan it and upload to you swim goggles and complete the workout from the prompts you see in your goggles – how cool is that!
Training for a winter swimming event
Jonathan Cowie shares guidance for how to prepare for a winter swimming event, including cold-water acclimatization and stroke technique.
GIZMOS & GADGETS
Did you see this article about a gravel rider who rides with a tiny “prison phone” to reduce weight and bulk on his rides? He wants to be able to make a call but wants the phone to be easy to carry.
I had a look around and found a similar one on Amazon. It looks interesting and could be an option if you want a simple communication device when you go out for a run or bike ride?
They cost around ￡25-￡30.
BIKE
How to Get Through Hard Rides When You Want to Quit.
Build a strong mental (and physical) game to help you during intervals rides, long rides, or races. Find out more at Bicycling.
Elevate Your Cycling Performance With These 6 Expert Tips
Go faster and farther by making the most of each pedal stroke. Whether you have a cycling goal of gaining speed, fighting off fatigue, or breaking through a plateau, focusing on the quality of your cycling performance can help you get there. It all comes down to becoming more efficient on the bike. Find out how to work on your cycling efficiency at Bicycling .
How to cycle in the rain — endure the downpour and make riding your bike in the wet enjoyable
Learn to cope when the weather turns wet, and maybe even start to rejoice in the odd downpour or two on your bike!
Training Plan?of the Week (T-PoW)
We are pleased to announce our partnership with Aquabike World to provide affordable Aquabike (Swim to Bike) training plans to help athletes meet their Aquabike race goals.
We have plans from sprint up to Ironman distance plans.
You can find out more at the Aquabike website.
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
领英推荐
Running and the Science of Mental Toughness
There is more to running than just training your muscles and improving your stamina. It is also a mental sport, and maybe even more so than previously believed. How can you improve your mental toughness? The MIT Press Reader discusses this topic in depth.
What Running a Marathon Does to Your Body
Have you ever wondered what running 26.2 miles does to the body? If you’ve done it and spent time walking downstairs backwards you might already have a pretty good idea, but what’s happening at a cellular level? Is running a marathon even healthy? Read more at Run to the Finish.
9 tips for older runners who want to maintain longevity in the sport
These runners prove that there’s no age limit when it comes to clocking miles and conquering races.
Despite what some people think, you really can start running at any age. In fact, more people than ever – especially women – are feeling motivated to lace up their running shoes in their golden years.
HOLISTICS
5 Ways Strength Training Can Help Manage the Worst Menopause Symptoms
If you're going through menopause, you've probably noticed some changes. Many of these can be credited to the drop in oestrogen, one of the primary female sex hormones.
"Until you go through menopause, you don't realize that oestrogen affects a lot more than just [your reproductive system],"
Strength training essential to help prevent injury and increase power as an athlete and it can also help with menopause symptoms – read more at Livestrong.
Have you downloaded your FREE 23-page guide to strength and conditioning yet?
Is It Safe to Exercise When You’re Sick?
If you have a cold, Covid or the flu, here’s how to determine whether it’s wise to work out.
The New York Times investigates. Plus if you want to avoid sickness here are some tips from Healthline.
Why Controlled Articular Rotations Could Be the Secret to Joint Health
Try these expert-backed movements to improve mobility.
It’s a common saying that you will lose what you don’t use, and that includes joint health. If you’re getting older , chances are your joints could use some extra care, considering there is a higher risk for joint problems as we age. In fact, according to data from the 2022 National Health Interview Survey , prevalence of arthritis increased from 3.6 percent in adults ages 18 to 34, up to 53.9 percent in adults 75 and older.
TRIATHLON
“Know That Fitness Isn’t Health…Just Because We Do Ironmans Doesn’t Mean That We’re Immortal.”
Pro triathletes Tim O’Donnell and Tim Reed share the hard lessons learned from their serious heart health journeys.
Can Nasal Strips Elevate your Race Day Performance?
Do nasal strips really help you breathe easier on the run, or are they just a placebo with extra stick?
My friend marathon runner Koen Naert swears by them. What do you think? Read more at Triathlon Magazine.
Championship Finals Torremolinos-Andalucia receives gold certification for sustainability
The 2024 World Triathlon Championship Finals head to Torremolinos on 17-20 October (not long now!), and initiatives put in place surrounding the event’s suppliers, the banning of single-use plastics, accessibility and carbon neutrality, have all helped towards the event being awarded the World Triathlon Gold Certification for Sustainability .
This event is local to me. I will be working at the event from Thursday to Sunday so if you are there, please say hello or let me know before and we can arrange to meet up for a coffee.
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.