Everything Multi-Sport - Spain to France to UK

I'm writing this weeks newsletter from the UK.

We are here for a 60th wedding aniversary. Did you know you get a hand signed card from the king and queen?

We had to drive across Spain and France to the UK in two days.

I would not recommend it!

10 hours to get from southern Spain to the French border.

A short sleep in a basic IBIS hotel then 13 hours drive in France.

We did not realise that Rouen is a low emissions zone requiring a pre-registation and sticker to drive through!

Too late to get that so quick re-route and we managed to find a rural B&B near Abbeville but it took 3 hours longer.

The moral of the story is double check everything!

But there's always a plan B...

I'm sure you have had to find many plan B's when travelling for a race?

Now let’s dive in to the other best bits from swimming, cycling, running and holistics.

SWIM

How to do a Self-Analysis of your Swimming

Simon Griffiths from Outdoor Swimmer plans out a training session that finds out more about how you swim and where there are opportunities for improvement.

Beyond The Breakers Unveils Inaugural Open Water Swim Conference: Inspiring and Innovating in Open Water Swimming

Endurance Swimming, LLC, a leading force in the world of open water swimming, proudly announces its inaugural Beyond The Breakers Open Water Swim Conference , set to captivate and inspire enthusiasts of all levels.?

This premier event will be held on November 9-10, 2024, at the Conference Center on Bentley University’s Campus in Waltham, Massachusetts.

Swim Faster With Less Effort (Effortless Swimming)

Has your progress stagnated in your swim? Do you think there is nothing that can be done? Well, take a hard look at your technique! It just might mean that you have become lazy.

Mark and James from GTN show you some of the things many swimmers neglect with technique over time and how you can become more efficient in the water!

GIZMOS & GADGETS

Dynamometer Hand Grip Tester and Strengthener

Bicycling magazine ? says that having a good grip strength can improve your ride stability and performance. If you would like to know yours you can use a Dynamometer and this one on Amazon is not that expensive at ￡30.

I have one of these and test my grip strength regularly as it is also a good indicator of overall health. The dynamometer comes with a chart to see what level you are at compared to others of your age and as an athlete I’m sure you will want to be in the top percentile!

In my house it turns into a bit of a competition!?

BIKE

Check out Lauren Steadman’s Bike prepped for the Paralympics

Being an adaptive athlete she gets many questions on how her bike is built. So hopefully this is useful to others who need slight adjustments.

Take a look at her bike ahead of her triathlon race on the 1st September?at the Paralympics on Instagram.?

Hopefully you will join with us to cheer her on as she has trained here at ChiliTri in the past.

Find out all about the triathlon races in Paris.

Canyon officially unveils new CFR helmets with HighBar chin strap system that can save you up to 20 watts... at 60-70km/h

Canyon has expanded into head protection with the launch of two new high-end race helmets, the Disruptr CFR and Stingr CFR. Designed for elite road, cross-country, marathon and gravel racing, these helmets incorporate the innovative HighBar chin strap closure system.

Could this be your new helmet? Find out more at Road CC .

What Not to Do After a Ride, According to Experts

Avoid derailing all the hard work you put into your workout by skipping these post-workout steps. Some of the things listed by Bicycling may surprise you!

Training Plan?of the Week (T-PoW)

Alongside the sprint, Olympic, 70.3 and IRONMAN distance triathlon plans we also have XTERRA and off-road triathlon plans.

You may be thinking of adding in the variety of an off-road triathlon to extend your season.

You can find them on Final Surge and TrainingPeaks .

Remember if you can’t see the training plan you need then reply to the email with your requirements and I will create it free of charge and put it on Final Surge and TrainingPeaks.

RUN

Pace vs Feel: Which Is a Better Metric for Running?

Experts share how and why you should incorporate more effort-based training into your schedule. Learn more at Runners World.

Optimize Triathlon Success: Water Running and Aqua Jogging for Injury Prevention and Low-Impact Training

Think you can’t train for an IRONMAN, triathlon or running event coming out of injury? Maybe you are training for a marathon or ultra but need a low impact alternative.

Low impact water running, or aqua jogging could be an answer to keep active and form part of your rehab. Alistair Brownlee used water running to come back from an Achilles tendon injury to race at the 2012 Olympics.

Read about how to start Water Running or Aqua jogging.

Why Rose Harvey Finishing The Olympic Marathon With A Femur Stress Fracture Is Not Something To Celebrate

RED-S and a "win at all costs" mindset has put far too many athletes in unhealthy situations. If you have not heard of RED-S then read more about the condition here and why it’s a concern for women and men.

Read more about Rose Harvey’s stress fracture at Marathon Handbook.

HOLISTICS

Has Imperial College London found the way to delay old age?

Research from Imperial College London indicates that switching off a protein could lead to people living up to 25 per cent longer and enjoying better health in their later years. Find out more a HCM.

12 Best Biotin-Rich Foods to Add to Your Diet, Per Experts

Salmon, sweet potatoes, and more!

Biotin, also known as vitamin B7, is one of the essential B-complex vitamins that helps convert food into energy.

Find out more about Biotin is and why you should be eating more at Runners World.

Muscles Shaking During a Workout? Here’s Why (and What to Do About It)

You're crushing it in Pilates or circuits, holding your plank like a boss, when all of a sudden you feel your abs, arms or even legs shaking during the workout. Or maybe you're in the middle of lifting weights and your biceps start to spasm.

Find out at Livestrong what this means.

TRIATHLON

Do you know how to prevent shoulder injuries?

Shoulder injuries are unfortunately common for athletes of all types, whether due to acute or overuse injuries sustained during sport.?

Although there is no one-size-fits-all solution to building strong, mobile, injury-free shoulders, there are some general principles that can help regardless of sport choice.

Here, Michele LaBotz,?TrueSport Expert ?and sports medicine physician,?shares the simple ways you can help your athletes avoid shoulder injuries and reduce their risk of downtime due to overuse. Read more at USA Triathlon .

Yee and Beaugrand return to action fresh off Olympic Triumphs | Athletes To watch

Olmypic gold medalists are back in action racing in the supertri series. Supertri is fast and furious being a 300-meter swim, 4-kilometer bike, and 1.6- kilometer run.

supertri has turned triathlon into a true spectator sport with an innovative and action packed ‘supertri race format’ that sees athletes race 3 x swim-bike-run without a break. Short distances mean constant action.

Races in Chicago and London are coming up so you can race, spectate live or watch online for free. Find out more about supertri.

What triathletes can learn from Tour de France riders about nutrition

The world's best cyclists have their nutrition dialled in. Here's how triathletes can follow their lead to better training and racing.

Read more at Triathlon Magazine.

British triathlon star in tearful tribute after ASTONISHING career-defining performance at IRONMAN Frankfurt

The rain proved a sign for Brit Kieran Lindars as he produced a career-defining display to chase home Kristian Blummenfelt in Germany.

Keiran is the face of the ZEN8 swim trainer which I am a big fan of. You can improve your swim strength and stroke technique from the comfort of your home if you don’t have time to get to the pool. Find out more about the cost effective ZEN8 here .

Read more about how Kieran managed to run to a silver medal in one of this year’s strongest IRONMAN fields at TRI247 .

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.

Swim, Bike and Run Training Plans on TrainingPeaks

ChiliTri Training Plans on TrainingTilt

Chili Coaching Subscriptions - get access to ALL training plans for just 19.99 a month!