Does Sip Size Matter?

Heavy or light fueling, a "rigged" election, and should you "double up" your running?

Author

Matthew Sharpe
December 24, 2024

In partnership with

Good morning everyone,

This time of the year can definitely be tricky when it comes to balancing holiday festivities and training. And although I have a race coming up pretty soon, I’ve actually had to scrap a couple of workouts due to celebratory-induced fatigue.

  • My rule for this time of the year is that if I’m completing 80% or so of my workouts than I’m doing a pretty good job. Plenty of time in the coming months to train. Might as well enjoy the season!

I hope you’re all enjoying the holiday season with friends and family!

In today’s edition:

  • 🥤 Should you take fuel with big gulps? Or small sips?

  • 🗳️ Unholy alliances, dodgy deals, and dirty tricks - this election had them all!

  • 🏃‍♂️ And should you be “doubling up” on your run training?

Thanks for being here.

-Matt Sharpe, newsletter editor

Headshot of Matt Sharpe

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FAVORITES

🥤 Big gulp gains: Is it better to guzzle down big volumes of your racing and training nutrition? Or take frequent but smaller doses. Well, scientists actually studied this, and not going to lie, we were very surprised by the answer. [My Sports Science]

🗳️ Election eruption: A “rigged election” featuring unholy alliances, dodgy deals, and dirty tricks? Or a transparent and democratic vote? The recent election of the new World Triathlon President had plenty of controversy that may yet see its day in court! [220 Triathlon]

🚴 Winter riding wins: Cycling during winter isn’t always the most enjoyable training activity. The cold and wet weather can be an absolute buzzkill for what should be a lovely workout. So can you turn the winter woes into solstice success? Absolutely. Especially with these seven tips (the glove one is a game-changer! [GCN]

🥱 You need a break: You’ve spent incredible time and effort building your fitness. So why should you take your foot off the gas and lose it? As it turns out, taking a training break is incredibly beneficial for your performance. By taking the pressure off your body and mixing up your stimulus you can set yourself up for a season of even more success! [Precision Fuel + Hydration]

🏃‍♂️ Your double runs: If you’re a seasoned runner it might be time to incorporate double run days into your training. “Doubling up” is an easy way to increase your mileage and helps you learn to run on tired legs. But there are a few downsides you also need to know…[Marathon Handbook]

REEL TIME

When Santa delivers that feeling of smug superiority! 🎅🎁

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A new way to support and improve muscle health as we age, Mitopure® by Timeline is clinically shown to meaningfully boost our mitochondrial health to improve muscle strength and endurance, without any change in exercise required.

QUICK NEWS

Wilde withdrawal: After eight years together and two Olympic medals, kiwi Hayden Wilde (NZ) has split with his longtime coach Craig Kirkwood. It was a surprise breakup and comes on the heels of a significant decision on his racing future. [RNZ]

Brutal crash: Australian pro triathlete Jon Sammut has a long road to recovery after a freak crash at IRONMAN 70.3 Western Australia left him with horrific injuries. [7News]

Calendar update: A new World Cup in Morocco, another dynamic indoor World Cup in Lieven, and the return of SupertriE World Championships are among the recent updates to the 2025 World Triathlon calendar. [World Triathlon]

Qatari champion: Lulwa Al-Marri is a triathlete, cyclist, and mountaineer who is the first Qatari woman to complete a full Ironman distance. And she’s looking to break even more barriers in 2025! [I love Qatar]

Mangalore madness: The curtain was recently raised for the third edition of the Mangalore Triathlon. The event not only showcases culture but also emphasizes the importance of sports! [Daijiworld]

Charity kid: Nine-year-old Harvey Goodman will complete a massive 72-mile triathlon with the goal of raising over £30000 for charity. And he’ll be joined by celebrity guests along the way! [Warrington Guardian]

New store alert: There’s a new tri store in town! For those in St. Petersburg, Florida be sure to check out the newly opened triathlon retail shop - Playtri - located at 2132 Central Ave. [St. Pete Rising]

YOU SAID

Here’s what Tempo readers thought about the “season-long narrative” that now defines the various pro triathlon series’.

Reader: The contests were very exciting! And the contest within the contest (IM v T100) is also exciting!! So is SuperTri, the Olympics and the indoor triathlon racing!! Man back in the 1980s and 1990s and 2000 all we could watch was the once yearly Kona. MAYBE ESPN would show Nice or a USTS race. That was it! And we only had Triathlete Magazine to read once a month. CRAZY how times have changed. Hopefully Tri will keep advancing where you pros can all make a wonderful living.

Reader: The talent level in the T100 was the draw for me in 2024. Ironman Pro Series will be will have me as an engaged viewer this year (along with the T100) if Kristian, Gustav, Lange, Magnus, Laidlow, and Foley all go for the top spot.

Reader: I felt like I followed pro racing a little closer this year with both IM and T100 doing well to keep me engaged. My one issue is that they weigh full distance IM’s heavier than 70.3’s. Wouldn’t you want more top athletes racing more frequently?

Reader: I really only tuned in around Kona and Nice…

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