Everything Multi-Sport - Sports Tech

This week I've been in my element testing new sports technology. Being an ex-engineer and now a full time coach this blends together my old and new lives perfectly. I have a new stack of kit to test and write about to?make your training easier which I will share with you in the coming weeks.

Now on to today's articles, Blogs and workouts that I hope will?help with your training.

Swim

Why you Should Mix up You Strokes

Fares Ksebati discusses why you should mix up your strokes during your swim training to help with things like “feel for the water”. Watch his informative video on YouTube.

Open Water Must Read

If you are continuing your open water swimmer into the winter months this is a must read on outdoorswimmer.com on how to spot hypothermia and stay safe.

https://outdoorswimmer.com/featured/how-to-spot-hypothermia-and-rewarming-works/

Swim WoW

This weeks Workout of the Week is a swim technique workout:

Body Rotation (Technique)

1700 m/yds

Equipment: Fins

Dive into this technique-focussed workout and challenge yourself with drills that help you work on rolling side to side in an effective freestyle movement. Start at an easy pace then ramp it up using fins to push further than before.

Body rotation means rolling your body from side to side as you swim. Increasing your body rotation will help you reach further, increase your range of motion resulting in a more efficient and powerful stroke:

• Rotate from side to side along the long axis of your body
• Feel the transfer in power from arms and shoulders to your core, back and chest
• The ideal rotation is about 45 degrees

This workout includes a mix of swimming drills. If you are unsure of the drills check out my YouTube channel, ChiliTri: https://bit.ly/swimmingdrills

Warm Up

2 x 100 FC Easy 20RI

2 x 50 Kick Moderate 20RI

Drill Set (Out Drill, Back FC)

2 x 25 Side Kick Easy, 25 FC Easy 30RI

2 x 25 6-1-6 Easy, 25 FC Easy 30RI

8 x 25 1-Arm Easy, 25 FC Easy 20RI

Main Set

2 x 50 1-Arm Easy 20RI

2 x 100 FC Easy 20RI

4 x 50 1-Arm Moderate 20RI

2 x 200 FC Moderate 20RI

Warm Down

100 Choice Easy

RI = Rest interval in seconds

FC = Front Crawl

Gizmo’s and Gadgets

icTrainer is a new indoor training App that supports cycling and running (Beta). You can try it for 30 days for free and it’s worth a look. You can train with or without video and music or with your own video like YouTube or Netflix. After your trial it’s only 15 per month!

https://ictrainer.de/gb/

Stick Massager

I have used many types of massagers over the years?and I still keep going back to my stick massager. It’s highly effective and easy to take with you on your travels.

https://amzn.to/3sSXmUp

Bike

Forget Aerodynamics, Comfort is the Key to Speed

How comfortable are you on your bike? The off-season is the ideal time to get a bike fit and get yourself comfortable on your bike and gain some free speed. Read about on at GCN .

https://www.globalcyclingnetwork.com/lifestyle/fitness/forget-aerodynamics-comfort-is-the-key-to-speed

6 Best Value Bike Upgrades

Upgrading parts on your bike could be another way to get free speed. Road.cc discusses your options.

https://road.cc/content/feature/6-best-value-bike-upgrades-305439

Gifts for Cyclists

Christmas is approaching so you may be thinking about gifts for the cyclist in your life. Trinewbies.com have put together a list of 34 gift suggestions to suit every budget.

https://trinewbies.com/34-top-holiday-gifts-for-cyclists/

Alternatives to Turbo Trainers for Indoor Cycling

Over the past few weeks I’ve been doing a lot of testing of ways to get cycling on Zwift, Wahoo, TrainingPeaks etc. I’ve looked at standard spin bikes, “dumb trainers”, rollers and more. Here is my Blog on how to do it and the benefits of each set up.

https://chilitri.com/blog/[email protected]/alternatives-to-turbo-trainers-for-indoor-training-apps-like-zwift-and-wahoo

Run?

Visualization Techniques

Professional athletes, runners and triathletes have been using visualization techniques to focus before races to help them do their best for many years. Could these techniques be useful for you next year? Read about is on runnersworld.com .

https://www.runnersworld.com/training/a45990390/visualization-techniques/

Best Running Shoes for Heavy Men

If you are a larger runner or triathlete you may struggle to find good, supportive running shoes. This article on runnersworld.com could help you find the right pair.

https://www.runnersworld.com/gear/g45835242/best-running-shoes-for-heavy-men/

Holistics

5 Health Benefits of High Protein Breakfasts

Here are the health benefits of protein for breakfast whether you are training or not from cleaneatingmag.com .

https://www.cleaneatingmag.com/clean-diet/5-health-benefits-of-a-high-protein-breakfast/

FREE Books

Here is a selection of free books you can download and includes swimming workouts, recipes and more.

https://chilitri.com/Store/Category/Books

Please share with any swimmers. cyclists, runners or triathletes who may be interested.

Enjoy the journey and the destination!

P.S

If you would like to give your 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.