How To Get Faster? Running Easy - The Right Way!

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Good morning everyone,

With another race on the calendar, I’ve been doing my best over the past week or so to make up for lost training time from a busy summer. Some might call it last-minute “panic training.” For me, it’s just “training.” The panic can wait till transition on race morning 😎😱

In today’s edition:

• 🍁 IRONMAN Canada signs off from iconic host city.

• 🏃 How running easy - the right way - can make you faster!

• 😲 And what the relationship between muscle damage and hydration means for you!

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.

HEADLINES

Penticton Hosts Final IRONMAN Canada

After 38 years the final edition of IRONMAN Canada was held in its ancestral home in Penticton. After several difficult years with race cancellations due to wildfire smoke, this year’s race was slated to be completed as advertised. But ironically, the swim was canceled due to a combination of cold water and air temperatures.

• Over 1500 athletes completed the final IRONMAN/70.3 event.

• In the men’s pro race Lionel Sanders (CAN) produced a strong win in front of the home crowd and Sarah True (USA) took home the final IMC women’s title.

Multisport World Championships Concludes

This weekend the World Triathlon Multisport World Championships wrapped up in Townsville Australia. The extensive endurance festival concluded after 10 days of competitions which included duathlon, aquathlon, cross triathlon, and paratriathlon events.

• In the marquee long course triathlon races, Charlene Clavel (FRA) and Antonio Benito Lopez (SPA) took the respective wins.

• The 2025 Multisport World Championships will return to Pontevedra, Spain which previously held it in 2019.

• Full championship results here.

Supertri Action Continues in Chicago

The second race of the dynamic supertri League was held yesterday in Chicago. On a big day for Crown Racing, Georgia Taylor-Brown and Hayden Wilde took impressive wins boosting their squad’s spot atop the supertri League standings.

• The race was held in conjunction with the now supertri-owned Chicago triathlon that saw over 8000 athletes compete in the Windy City.

USA Triathlon Funding Cuts

In the wake of medal-less individual results at the Paris Olympics, USA Triathlon announced to their high-performance athletes that they would be cutting funding to races amidst a shift in funding philosophy and budget cuts.

• For the rest of the season, the athletes will no longer be supported to compete at World Cup-level events.

• An unintended result of this decision could lead to more short-course athletes on IRONMAN and long course start lines.

• This article explains how the decision to cut funding isn’t exactly how it appears.

T100 Start List Revealed

Just over a month from now, the women will be hitting the azure waters off Ibiza, Spain for the 5th round of the T100 Triathlon World Tour. After a bumpy start in Miami and Singapore, the series has begun to hit its stride. And according to the recently released start list, all the top women including World #1 Taylor Knibb (USA), Lucy Charles-Barclay (GBR), and Anne Haug (GER) will be on the start line.

• And the newest athletes on the start line? Olympic champion Flora Duffy (BER) and Taylor Spivey (USA). Two short course stars who will bring incredible intrigue to Ibiza.

Runners, join the 2024 RunDot Project and receive 2 free months of training.

The RunDot Project is an annual research initiative that helps runners reach their true potential with optimized run training.

Research shows that RunDot athletes improve their running performance an average of 3.2x more than non-users. They also experience improvements in 30% less training time.

Do you qualify for 2 free months of training?

To qualify, you must meet these criteria:

• Train with a GPS device

• Have not used RunDot or TriDot in the last 12 months

• Not a professional runner

• Enthusiastic and motivated to reach your running goals

Be part of the team. Apply here to join the 2024 RunDot Project (it takes just 3 minutes).

FAVORITES

😲 Stop getting sore: Why is it that after a given training session you might feel great one week, and the next week ridiculously sore?! Turns out that your hydration status might be to blame. This article explains the relationship between dehydration and muscle soreness/damage, and how to make sure you can avoid those painful D.O.M.S! [Gatorade Sports Science]

🌞 Morning training, hacked: Exercising in the early morning hours can be hard! It's often dark, bitterly cold, and the warmth of a cozy bed is always excruciating to leave. But for those looking for a way to make the AM training more bearable, The New York Times put together a comprehensive list of how to become a morning workout person. The second one is actually a really simple but great trick! [New York Times]

🏃 Easy running reminder: Have you ever been told to “just run easy?” But what does that actaully mean? Turns out, running easy doesn’t mean simple as over time your easy pace can change based on many different variables. This article explains what running “easy” actually means, and how doing it properly can help you make incredible gains. [Trail Runner]

📼 Retro battle: Can a pro triathlete in 1980’s gear beat a “washed up” triathlete using the latest and greatest technology? Barely! In this hilarous video pro triathlete Joe Skipper dons a retro speedo and battles to the wire with GTN host Mark Threlfall. [GTN]

REEL TIME

It’s not about the bike…Until it is! 😆

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RACE WEEKEND

IRONMAN 70.3 Tallin - European Championships

Caroline Pohle (GER) went wire-to-wire to take an impressive win. While Panagiotis Bitados (GRE) took down some serious names to take the biggest win of his career.

Full results

TEMPO EXCLUSIVE ARCHIVE

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• Read this athlete’s harrowing experience at the tragic IRONMAN Ireland. 

• After chaos in the cycling industry, this executive is ready for a rebound. 

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