IRONMAN Reveals Nice World Championship Race Course

TOGETHER WITH

Good morning everyone,

It’s almost the weekend, and of course, the plan is lots of training! Also, my wife is racing in Montreal, so I’ll be supporting her from afar.

Speaking of cheering, we’re so so close to six thousand subscribers (crazy!). If you love what we do here at The Tempo please share with your friends/family/training partners/enemies or post on Facebook, Twitter and LinkedIn. Even your enemies might appreciate a few multisport tips!

In today’s edition:

• IRONMAN reveals Nice World Championship race course 🏆

• Why you should know your sweat rate 💦

• And the simple (but not easy) way to improve your cycling ⚡

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. 

QUICK NEWS

⏱️ Taylor’s TT: U.S. Triathlon Olympian Taylor Knibb recently announced she had signed with the Trek-Segafredo World Tour cycling team in a bid to compete at the Olympics in the Individual Time Trial. She kicked off her campaign yesterday with a 4th place at the U.S. National Time Trial Championships. [TRI 247]

💙 Idaho a-go: IRONMAN Coeur D’Alene returns for its 20th year this weekend, and it looks like it will be around for a few more as the city council agreed to host the race for three more years. [KXLY]

🌹 Rose City tri: The (almost) 40th edition of the Rose City Triathlon will crack on in Welland, Ontario, at the Welland International Flatwater Centre. Traffic around the area might be busier due to various road closures and athletes absolutely crushing it! [Toronto Star]

🌍 Record attempt: On July 15th professional triathlete Levi Lukacs will attempt a Guinness World Record for the longest single-event triathlon as 7 miles of swimming, 186 miles of cycling, and 47 miles of running. Good luck Levi! [KSDK]

ONE BIG THING

IRONMAN Releases Course for First-Ever World Championship in Nice

IRONMAN has released the full course for the Men’s IRONMAN World Championship (IMWC) that’s held on September 10th, 2023.

Course highlights include:

• Two-loop swim in the Baie des Anges (Bay of Angels)

• One-loop bike course filled with steep climbs and technical descents

• Flat and fast four-loop(!!!) run along the iconic Promenade des Anglais

Rich history: Although Nice is hosting the IMWC for the first time, it has a storied triathlon history starting with the Triathlon Internationale de Nice, first hosted in 1982. It is also the home to the long-running IRONMAN Nice, and in 2019 it hosted the IRONMAN 70.3 World Championships.

Tempo’s take: Yes, it isn’t Kona. Which is why many people aren’t choosing to race there. But for those who do compete, it looks like they’ll be treated to a beautiful and challenging course.

• What we especially like about the bike course is that it isn’t just a test of strength. The skill required to succeed on the course will change the race dynamic, and reward well-rounded athletes.

At the very least, it’ll probably be harder to draft!

TOGETHER WITH PILLAR PERFORMANCE

Why Do Endurance Athletes Need Magnesium?

Magnesium plays an essential role in more than 300 biochemical processes in the body. For athletes, optimizing magnesium levels can ensure muscle function, muscle recovery, and even sleep are supported. However, did you know not all Magnesium forms are created equal? Leading sports micronutrition company from Australia, PILLAR Performance, has decoded the Magnesium puzzle for athletes through the development of their TRIPLE MAGNESIUM that has hit the endurance world by storm.

Product Details

PILLAR’s TRIPLE MAGNESIUM powder is formulated with three select forms of bioavailable magnesium, developed to optimize sleep performance and recovery in athletes. Using a proprietary process to flavor the product, Triple Magnesium provides a market-leading dose of magnesium glycinate without the traditional sour taste.

Triple Magnesium was formulated by leading sports dietitians and includes a market-leading dose of magnesium glycinate, a form of magnesium that is bound to the amino acid, glycine. This form works together with key neurotransmitters to help athletes find improved ‘deep sleep’ scores for those measuring via sleep trackers such as Whoop or Oura.

Try PILLAR’s Triple Magnesium for yourself via The Feed.

TRAINING THOUGHT

You’re Unique, And So Is Your Sweat Rate

We all sweat during exercise, and when the summer months hit, our hydration demands go into overdrive. Sweat rates are individual, but how do you know if you’re a heavy sweater?

This article from the University of Loughborough spells out how to determine your individual sweat rate: 

🧘 Prior to exercise:

1. Record nude bodyweight

2. Record the weight of all food and fluid

🏃‍♂️ During exercise:

1. Keep hold of all empty bottles, food wrappers, banana skins etc.

2. Record the duration of exercise

🛀 Post exercise:

1. Record nude bodyweight again

2. Record the weight of the remaining fluid, food, wrappers, skins etc.

3. Use the formula in the diagram below to calculate sweat rate:

According to the article, you should drink 1.5x your net fluid loss to rehydrate.

So if you lose one liter of fluid, try to rehydrate with at least 1.5 liters (but maybe not all at once!)

Read the rest of the article and learn what kind of fluids you should be drinking.

Are you an expert and want to share your wisdom with thousands of engaged triathletes? Fill out this form and we’ll get back to you ASAP.

FAVOURITES

🚴 Pedaling progression: Pro triathlete Jackson Laundry is known for his strength on the bike. But that didn’t happen overnight! Check out this insightful video he put together on how he’s improved his cycling over the years. We were surprised by how simple (but not easy) it was! [Jackson Laundry/YouTube]

⚖️ Quigley’s quagmire: After competing in the Steeplechase at the 2016 Olympics, Colleen Quigley struggled through years of injuries and poor performance. A heavy focus on cross-training led her to discover triathlon. Now, she’s found herself drawn to her new sport and potentially, a 2028 Olympic berth. [LA Times]

👏 Go George: At 80 years old, many of us would think of maybe slowing down a bit. But that’s not an option for Octogenarian George Hulse, who recently finished IRONMAN Cairns in just over 16 hours. [Daily Mail]

🤖 Eurobike tech: Eurobike is probably the world’s premier bike expo, and every year sees the biggest and best in the cycling industry come together to showcase the latest products and technology. GTN put together a video of some of the newest products at the event. We thought the offerings from Lumos and Rolla were pretty sweet! [Global Triathlon Network]

🥊 Prizefight: Hayden Wilde (NZ) and Alex Yee (GB) are the two best short-course triathletes in the world. Put them in the action-packed Super League Triathlon format, and there’s no doubt the gloves are coming off as these two go “punch for punch.” [Super League Triathlon/YouTube]

FRIDAY MEME

WEEKEND RACES

Challenge Roth

Men’s race: A stacked start list features some of the best long-course athletes in the world. Last year’s winner Magnus Ditlev (DEN), will do his best to repeat. But he’ll have stiff competition from the likes of Joe Skipper (GBR) and former winner Patrick Lange (GER).

• Ben Kanute (USA) has limited full-distance experience. But given his extreme focus on this event, he could shake up the podium big time.

Women’s race: The women’s race is 🔥 with the likes of current IMWC Chelsea Sodaro (USA), the incredibly on-form Anne Haug (GER) and multiple IMWC Daniela Ryf (SUI).

• Laura Phillip (GER) is also ready to fight for the podium and will no doubt use the home crowd to her advantage.

The races start at 6:30 AM local time, 12:30 AM EST.

Watch live on YouTube here.

Check out the World Triathlon Series Montreal preview, and the rest of the weekend races here.

TEMPO EXCLUSIVE ARCHIVE

• Expert analysis: Are you making the four most common nutrition mistakes?

• Expert analysis: How to train in the heat with a world leader researcher.

• Vet school and pro triathlon. How Kaylee Slade does it. 

LATEST EDITIONS

• Is there a perfect swim stroke? And top tips for first-time triathletes.

• What they don’t tell you about Ironman training. And IRONMAN inks another huge race extension. 

• The best (legal) performance enhancers. And how to train when wildfire smoke hits.

Thanks for reading to the end. If you enjoy the Tempo, we have three things you can do to help our community grow:

1. Share the Tempo with your friends and family on Facebook, Twitter, and LinkedIn. Every person you refer will win prizes (coming soon!)

2. Forward this email

3. Follow us on Instagram