Inclusivity and Banned Shoes Among New Ironman Rules

Good morning everyone,

It's Super Bowl weekend here in Phoenix. The annual NFL Championship has been moving locations for a long time, so maybe this whole Ironman switching places thing will end up being OK. We hope you have a great weekend game-watching, training or just living.

Go Chiefs!

In today’s edition:

• 🧑‍🤝‍🧑 Inclusion and shoe exclusion highlight new Ironman rule;

• 🏁 The Race for Chase turns tragedy into triumph;

• 🦈 How triathlete Rod Mackinnon manages startup life with triathlon training;

• 🚴‍♀️ And does the menstrual cycle affect performance?

Thank you 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. 

ONE BIG THING

Inclusivity and Rogue Shoes Highlight Ironman Rule Changes

What is it: Ironman recently announced updated rules for global Ironman and 70.3 events. The updated rules include:

• A new Open division for athletes who wish to race outside the usual gendered divisions.

• A combined physically challenged/intellectually disabled (PC/ID).

Ironman will also align with World Triathlon competition rules for the following,

• Eligibility requirements for Transgender Athletes.

• And eligible/approved running shoes for competition.

Why it matters: For athletes who are non-binary and do not wish to be gendered, this move by Ironman is a step in the right direction to providing a more inclusive environment.

Although there is no specific non-binary category, it will allow the athletes to compete in a division that is more in line with who they are.

Tempo's take: These are very positive developments for Ironman, and it is clear they are respondng to shifts in the social and racing landscape. No doubt we are on the road to a stand-alone non-binary category as demonstrated by major marathons in London and Boston, and Unbound Gravel.

INSPIRING STORY

Race 4 Chase Creates Positivity from Tragedy

What is it: Chase Kowalski was a kid who had a dream of completing triathlons. And after training hard and learning to swim, he finally achieved his goal in the summer of 2012. Later that year Chase was tragically killed in the Sandy Hook school shooting.

Aor 10 years the Kowalski family has been honoring Chase's legacy by helping thousands of Connecticut kids learn how to swim, bike, and run through the six-week triathlon training program Race 4 Chase, as reported by NBC Connecticut.

Why it matters: The legacy of the Race 4 Chase program cannot be understated, as this summer alone more than 5,000 kids are expected to go through the program.

• Kids who previously completed the program have now returned as coaches to help mentor the young athletes.

Tempo's take: Although born from incredibly tragic circumstances, it is so inspiring to see the positive and lasting impact that the Race 4 Chase is having on the youth of Connecticut. We we wish the best for the Kowalski family for the next 10 years of the Race 4 Chase.

NEWS

🐊 Multisport madness: In 2024 the World Triathlon Multisport World Championships will officially take place August 15-25 in beautiful Townsville, Australia. 19 World Championship events will be contested including Aquathlon, Duathlon, and Cross Triathlon. There is even a "Multisport Legend" title for those who compete in more than five events! [World Triathlon]

💸 Mas dinero: 226ERS, the Spanish sports nutrition company with roots in triathlon, has announced that it has received a significant funding investment from private equity manager, NAZCA Capital. NAZCA will retain a 35% interest in 226ERS, which shows even in an uncertain economic climate, triathlon is a good bet. [Just-Food]

📰 Relay gains: World Triathlon released a slate of 2023 news including a new fall World Cup in Brasilia, Brazil, an addition of a mixed relay event at WTCS Sunderland, and more prize money available at WTCS events. Love to see the athletes get PAID! [World Triathlon]

HOW THEY DO IT

Startups, Swimming, and Seaweed with Rod Mackinnon

Here at The Tempo we want to highlight the interesting and hard-working athletes that make this sport so special. In this first installment of "How They Do It" we check in with triathlete Rod Mackinnon who takes us through a typical day where he does his best to manage work, training, and life. We learned a lot from Rod, including his manly tea selection, and we're super inspired by his incredible work ethic!

Starting the day

I usually wake up around six having hopefully slept eight to eight and a half hours. I try to prioritize sleep and it’s probably the foundation for my entire schedule. The catalyst for my sleep focus was reading Why We Sleep by Matt Walker. The book has completely changed my perspective on sleep, and I now know why it is so key for recovery and life!

Before I head to my first training session I make a pre-workout smoothie, which I try to keep light with banana, oats, blueberries, peanut butter, and protein powder. I’ll also read, and go through emails. News and personal ones though, never work-related!

First workout 

Workout number one of the day, and it’s an intensity run of around 70 minutes with some 5km and 10km race pace work. No extra fuel during this session. I’m definitely not a morning person, and I’d rather spend the AM drinking coffee, so this workout felt a bit sluggish at the beginning but I found a good rhythm as it went along.

Keep reading to learn more about Rod's role at a Plant-based Seafood startup, how he fuels his workday for training, and his quick dinner-time hacks!

Read the full article here.

FAVOURITES

💨 Speedy shoes: A recent study out of Spain published in the European Journal of Sports Science reviewed the effects of the Nike ZoomX Vaporfly on long-interval training performance. Spoiler alert, they were a lot better than traditional running shoes. What was really interesting was the effect on perceived muscle pain post-workout. [PubMed]

🚴‍♀️ Novel findings: Researchers recently studied whether the menstrual cycle actually has an influence on performance. The female endurance athlete test subjects completed various cycling power tests during their MC. The noteworthy results should change the way women are studied moving forward. [Journal of Applied Physiology]

👊 Building confidence through triathlon: The I-Tri program is a Long Island-based program that provides free triathlon training for middle school girls. The founder, Theresa Rodin, created I-Tri with the goal of instilling confidence and empowering young women at a time when self-esteem can be plummeting. Check out this awesome feature of an incredible program! [Global Herald]

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EXCLUSIVE TEMPO ARTICLES

• Simple strength training for a breakthrough Ironman.

• Scott Tindal on eating properly for Ironman training.

• Performance psychologist Alex Auerbach on why you should celebrate the small wins.

• In 2023, what is the state of the sport? Good! According to race director, Mark Wilson.

COMMUNITY QUESTION

Have a burning question about triathlon or Ironman? Want to share a racing tip? Let us know and it could be featured in the newsletter.

Are you racing this weekend? Or any epic training sessions? We'd love to hear about them! Send us your photos or a race recap, and we will feature them in next Tuesday's edition!

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