From Special Olympics to the World Championships: Triathlete Frank Russell Dreams Big!

TOGETHER WITH MAXIOM

Good morning everyone,

Today’s edition is a perfect reminder of why I love writing this newsletter. In one issue, I get to share an interview with a triathlete eyeing Kona after the Special Olympics, and break down an eye opening weekend training experiment.

This sport has many multitudes, and it's a pleasure to share them with you.

In today’s edition:

• 🌟 From Special Olympics to the World Championships: Triathlete Frankie Russell dreams big!

• 🚬 Are you guilty of these bad endurance habits?

• 🥗 And your guide for a high-performing plate!

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.

TEMPO INTERVIEW

From Special Olympics to the World Championships: Triathlete Frank Russell Dreams Big!

Frank Russell is a multisport athlete (and triathlete!) who’s been competing in Special Olympics competitions since 2014. And after taking on the Special Olympics European Triathlon Open competition last year, he has a new ambitious goal, competing at the IRONMAN World Championships!

• We caught up with him as he builds towards his next big race, IRONMAN Florida.

Let's rewind a bit. How did you start competing in triathlons? And when was your first race?

I started competing in triathlons back in 2021, when my SOFL (Special Olympics Florida) Community Engagement Manager, Michael Stone, asked me if I wanted to participate, so I did. I first raced in the Sommer Sports Tri series in June 2021.

What does a typical day of training look like for you? 

A training day for me depends on the type. On Monday nights I run with a track meet at UWF. On Thursday mornings I swim with the Mere Mortals at Pensacola Beach. On Saturday mornings I train with Tri Gulf Coast for a full triathlon.

• Otherwise I focus on maintaining my running skill by running everyday.

You competed at the Special Olympics European Triathlon Open competition last year in Slovakia. What was that experience like for you? 

To keep it brief, I had a fun yet hard time finishing the race. Despite the coldest waters I ever swam, the bumpiest road I had to bike, and the worst shin splints I had to run with, I won bronze in my division.

Have you had any recent training highlights?

I took part in a mock Iron Man training day in Clermont with the 1% better group.

Your big goal this year is IRONMAN Florida. Are you excited about the challenge of the longer distance?

Yes, I'm very exited about the longer distance Ironman because I feel like I'm not ready yet. I'll have to get myself in physical and mental shape in order to accomplish such feat.

What advice do you have for athletes who are looking to take on their own big goals?

To my fellow athletes looking to achieve their goals - stay calm and stay focused. You will need to learn the ins and outs of your goal if you want to succeed.

TOGETHER WITH MAXIOM

Muscle Oxygen and Max: A Smarter Way to Train

I spent the past weekend testing a new performance wearable - the Eir Fitness muscle oxygen sensor, and paired it with Maxiom’s AI SmartCoach. 

The Eir sensor provides real-time muscle oxygen saturation (SmO₂) - a powerful, non-invasive alternative to costly and inconsistent blood lactate testing.

It lets you see how your body is responding to effort in real time, instead of relying on a static training zone based on power or heart rate alone.

• So, with device in hand, and Max in my pocket, it was time for an experiment!

The Experiment

I did two back-to-back “perceived Zone 2” endurance rides - each 3 hours.

Ride 1 - 🏠 Indoor Trainer

• Mostly in the aero position - a very controlled environment.

Ride 2 - 🚵 Hilly Endurance

• Outdoors. Variable terrain, temperature, and bike position.

The Results

I nailed the Zone 2 efforts, and somehow averaged exactly 228 watts for each ride - kind of wild given the two wildly different workout contexts!

• But despite identical power, muscle oxygen told a different story…

🏠 Indoor Trainer - 28.9% SmO₂

🚵 Hilly Endurance - 37.7% SmO₂

What Max Helped Me Learn

I was incredibly curious why there was a 9% difference in muscle oxygen saturation, so I fired up Max, determined to find an answer!

• And according to Max, a lower SmO₂ reading isn’t in itself bad, just a signal of what is going on in the muscles!

The Big Takeaway

Even though both rides had the same average power, the indoor ride demanded more from specific muscles due to constant, repetitive contractions in aero.

• The outdoor ride allowed for better oxygen delivery - simply due to variation in terrain and position.

As I prepare for my next race, I know I’ll be riding most of the course in the aero position.

So, for my next training block I’ll be locked into aero, giving my body (and mind) a chance to fully adapt and perform on race day!

Want to Train Smarter?

If you're curious what your data is telling you, or if you want help interpreting metrics you already collect, then check out Max for smarter, more personalized performance insights!

FAVORITES

🚬 Bad endurance habits: Copying other people’s workouts. Skipping warmup. Self-sabotage. Sound familiar? They’re all bad habits endurance athletes need to quit! And this article has seven more that might be holding you back from your potential! [80/20 Endurance]

🥗 Your performance plate: Training and racing success starts on your plate. And this simple guide shows how to properly balance carbs, protein, and color based on your workout load - helping you fuel smarter, and recover faster! [Sports RD]

🔗 Proper chain lubrication: Are you still making mistakes when it comes to cleaning and lubricating your chain? If you’re unsure, this video has top tips to lubricate your chain - the right way! [GCN]

🤯 Bike share shenanigans: This past weekend, a bike share bike was spotted in the IM 70.3 Mt. Tremblant transition zone. So did an athlete actually complete a 70.3 on it? And most importantly, what was their bike split?!? This article has all the answers. [Triathlon Magazine]

💸 Most expensive races: You probably already know what the most expensive races are. But how much cheaper are the cheapest triathlons in America compared to IRONMAN? (spoiler). This fascinating article shows the spread between the least and most expensive races in the US. [Triathlete]

REEL TIME

Love Island? Never heard of it. But have you seen love IRONMAN?! 📺😂

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TEMPO TALKS PODCAST

Which Discipline Predicts Your Best Race Outcome?

What can we learn from a Pro’s all-in attempt to improve his swim?

And did we just see one of the most incredible race comebacks ever?

We break it all down in the latest episode of the Tempo Talks Podcast!

Together with The TriDoc, we bring you the biggest stories in Triathlon,

• Training tips to make you faster,

• And breakdowns of the latest in sports science and performance!

Don’t miss a moment; listen to Tempo Talks on Apple, Spotify, and more!

RACE WEEKEND

IRONMAN Les Sables

India Lee (GBR) took her first IRONMAN win and secured her start in Kona!

Full race results

IRONMAN 70.3 Westfriesland

Marlene de Boer (NED) was the hometown hero, while Mathias Petersen (DEN) took a magnificent win!

Full race results

World Triathlon World Cup Huatulco

Hurricane Erick couldn’t stop Sachar Sagiv (ISR) and Maria Carolina Velasquez Soto (COL) from taking World Cup wins!

Full race results

QUICK NEWS

Inspiring athlete: A Newry woman who recently survived cancer and a leg amputation has celebrated completing her first triathlon! [MSN]

Valdivia venture: Valdivia, Chile will host its first-ever full distance IRONMAN in 2026! [Endurance Sportswire]

Olympian overcomes: Bermuda Olympian Tyler Smith is back training after being sidelined with three shocking surgeries! [Royal Gazette]

Historic first: Cuban triathlete Alejandro Rodríguez Diez made history as the first Cuban athlete to win a World Cup medal. His next goal? The Olympics! [Cuba News]

Tri for kids: The return of Supertri Jersey will also see the return of the RBC Race for the Kids - a family-oriented running event where proceeds benefit the Jersey Child Care Trust. [Endurance Biz]

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