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Aerodynamic Gains Without the Back Pain!
Improve your aero position, are two runs better than one? And is there a better way to breathe?
Matthew Sharpe
October 04, 2024
In partnership with
Good morning everyone,
I’m a little late for “I can’t believe its October,” but seriously, that crept up fast! I don’t have any races in the near future so I’ve been enjoying some more relaxed training with less intensity. There’s still plenty of time to hit some hard work before a little December racing!
In today’s edition:
🚅 Crush your aerodynamic position with these key exercises!
🏃 Are two short runs better than one long run?
😮💨 And is there a better way to breathe?
Thanks for being here.
-Matt Sharpe, newsletter editor
Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free.
TRAINING THOUGHT
Aero Gains Without the Back Pain!
IRONMAN
In triathlon, cheating the wind and staying as aerodynamic as possible on the bike is key to reaching your goals and flexing your bike splits.
But staying in the tucked position for long periods can be HARD, and even hurt your run!
Here are 3 easy ways to increase your mobility for a better aero experience 👇
Piriformis stretch
The piriformis is a small glute muscle that helps stabilize your Pelvis. If it’s not working properly you’ll be on a quick trip to back-painsville!
Body saw
OK, this one is pretty hard, but a little pain with this is much better than shoulder pain during a race.
And getting good at this exercise will help you saw minutes off your bike split!
Scapula pushups
At first glance, triathletes don’t exactly scream “pushup” people. But these scapula pushups are guaranteed to help ensure your shoulders are rock solid for the long-ride position.
My go to holiday drink!
How many magical creams and trendy serums have we wasted money on, only to be left with half-used jars? When skincare products don’t deliver, the answer lies within. True skin health starts at the cellular level, with deep hydration,elasticity, and a strong barrier. Enter Pique’s Radiant Skin Duo—a simple ritual of Sun Goddess Matcha and B·T Fountain electrolytes. Packed with antioxidants, ceramides, chlorophyll, and hyaluronic acid, it nourishes skin from within for a lasting glow! For a limited time get 20% off on Pique’s best sellers!
FAVORITES
😮💨 Breathe better: The lungs usually get all the credit for the air we breathe. But we should be giving more love to the diaphragm, as understanding it better can unlock faster training and racing! [New York Times]
🏃 Two runs better than one? For many athletes who grew up seriously running in high school and college, running twice in one day is totally normal. To some it might seem crazy, but there can be benefits to doing the double, including less risk of injury. But is it right for you? [GTN]
🍙 Rice to know you: It’s the great rice debate. Brown or white rice, which one is better for you? According to a dietician the answer is obvious (both are good!). [Eat This Not That]
👶 Your triathlon origin: Did you start out a swimmer? Biker? Runner? Or none of the above? Clearly, there are many paths to this incredible sport, and this Reddit thread has insightful and touching stories of how folks started in the sport. [Reddit]
How did you first get into triathlon? |
REEL TIME
An IRONMAN in Antarctica…what?!?! 😱🥶🐧
QUICK NEWS
First ever tri: Just over 50 years ago the first triathlon was held in San Diego. This account from the first participants sounds like a very fitting beginning for an incredible sport. [Coronado News]
Triathlete mayor? Pablo Marçal is a disruptor who wants to build a 1km high skyscraper in São Paulo, Brazil. And after elections are held this weekend, this triathlete could become the mayor of Brazil’s largest city. [Financial Times]
Record breaker: 24 triathlons in 7 days? This Bury man is on track to do just that. All while breaking a Guinness World Record and raising awareness for a rare disease. [Yahoo UK]
YOU SAID
Here’s what Tempo readers think about “event weekends” with multiple races.
Reader: It clutters up the race course and pulls away from the actual Triathlon competition. Understand why it's done, but that is one of the appealing aspects of IM 70.3 and 140.6. It's the only race and everyone does it.
Reader: Better for the sport and allows newcomers to give it a try (tri).
Reader: T100 doesn’t do enough to promote age group races, the Ibiza age group results still aren’t published and nowhere on the page does it have the podium for the amateurs.
Reader: I think it sounds like a lot of fun! The idea of maybe having a swim race the day or two before could be a great warmup before the main event!
WEEKEND RACES
World Triathlon World Cup - Rome
Nina Eim (GER) will be looking to defend her title from last year. While in the men’s race Luke Willian (AUS) wears the #1 and should favored to win.
IRONMAN Barcelona
Daniela Bleyhmehl (GER) should be the favorite in the women’s race. But Gurutze Frades Larralde (ESP) will be hoping to be the hometown hero. Jan Stratmann (GER) should be the big winner in Barcelona.
Challenge Vieux Bocau
Marta Sanchez (ESP) and Anna Bergsten (SWE) should be battling for the top step in the women’s race, while Nicolas Mann (GER) should take the tape in the men’s race.
TEMPO EXCLUSIVE ARCHIVE
After chaos in the cycling industry, this executive is ready for a rebound.
Yes, Spirulina will make you faster. So will these other (legal) performance enhancers!
Build it, but will they come? The crazy story behind the triterium.
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