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Run Slower to Get Faster
Easy training/fast racing, underrated healthy foods, and swimming from scratch!
Matthew Sharpe
June 20, 2025
Good morning everyone,
Since the race last weekend I feel like I’ve been moving a little slower. Probably why today’s edition is coming at you later than usual!
We’re also taking some time to work on some new Tempo initiatives - one of which could be a limited run of Tempo merchandise! Is that something you’d like to see? If so, let us know!
Tempo merch? |
In today’s edition:
🏃♂️ How slowing down your easy runs will make you faster.
🏊 How to swim well? Starting from scratch!
🎃 Nine underrated performance-boosting foods.
🎤 And your thoughts on the recent T100 races!
-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.
FAVORITES
🏃♂️ Run slower, get faster: Is going too hard on easy runs making you slower? True recovery runs, at a pace where conversation feels effortless, are key to building endurance, boosting aerobic capacity, and preventing burnout. Read this article and learn if you’re running too hard, and how to slow down to go faster! [Six Minute Mile]
🚴 Made for the miles - and the moments between. Qavah’s Casual Endurance Collection blends laid-back comfort with the heart of an athlete. Whether you're chasing finish lines or coffee dates, every tee, tank, and hoodie carries the spirit of qavah - to wait, to hope, to endure - with soft and durable style that speaks beyond the sport!*
🏊 Swimming from scratch: What if you could start all over? Just travel back in time to when you made that decision not to progress beyond the guppy stage of swim lessons? Well, if you could, you wouldn’t have to watch this video that explains how you would learn to swim for Triathlon (if you could start over). [MōTTIV Method]
🎃 Underrated eats: Are you overlooking underrated nutrition powerhouses? Foods like sardines, pumpkin seeds, and watercress deliver dense doses of protein, omega-3s, antioxidants, and recovery-boosting minerals. The benefits are endless in these nine underrated foods! [Time]
😩 Sanders setback: Lionel Sanders - one of the most iconic athletes in the sport has just announced he is injured. And with the rest of his season in jeopardy, he explains how he got to this point. So could you be at risk for the same troubling injury? Find out here! [Lionel Sanders]
*Paid partnership
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REEL TIME
A double reel day! First up, the inspirational David Walker who didn’t let Parkinson’s stop him from finishing his final Triathlon! 💪
“Sugar is the love of my life” 🤣
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!
QUICK NEWS
Youth tri scholarship: An Olympic gold medalist supporting the next generation of triathletes? Sounds like a winning opportunity! Applications for the Gwen Jorgenson scholarship are now open. [USA Triathlon]
Stand-up kid: Luke Jones, a selfless Warrington boy, will complete a triathlon to help raise money to make dyslexia friendly books more accessible in his community! [Yahoo]
Inspiring athlete: After a devastating boat accident, Carson Clough could have given up. Instead he opened up a successful coffee roasting business, and won a silver medal in the Paralympic Triathlon. Learn more about perseverance, and an incredible individual here. [Charlotte Magazine]
YOU SAID
Here’s what Tempo readers had to say about their interest in the T100 after recent races.
Reader: I have always been interested as the level is next level to that of the 70.3 These men and women are so fast and furious I do hope the T100 succeeds as these are exciting athletes to watch.
Reader: Is T100 paying for the coverage?
Tempo: Haha no. But if they want to have enhanced access to the best audience in triathlon™️, we’re ready to talk!
Reader: If there were a T100 race within 500 miles of me, I’d do it. The closest is 2,000 miles. I’d love to see an event in the Midwest or East coast of the US.
Reader: I believe that the T100 offers the best competitive racing product, thanks in great part to the depth & quality of the professional field. Plus the venues are stunning. And… the commentary superior to the rather drab Ironman shtick.
Reader: I guess I am less interested in races about pros. I’m becoming more and more tired with the focus being the pros while the races still require us agegroupers to pay for things. Gonna focus on more community oriented races
Reader: The multi loop bike format for AG is a welcome change from the standard IM fare one/two loops format, as well as a "slightly" heavier weight on the swim relative to the run :). T100 just has to be careful with multi loops on some venues such as Las Vegas last year. It works for the pros small field but makes a mess for local traffic with the age groupers. Looks like they didn't have that problem in Vancouver.
Reader: I’m not racing any of these races so I’m really not interested in who is winning or losing. I’ll catch up with the athletes at the 2028 Olympics.
Reader: I raced the T100 age group race this weekend and I absolutely loved it. So refreshing to do something NOT Ironman. I loved that the pros raced a different day so I could watch. The finish line was so epic and the lapped course meant there was so much support from spectators. Everything about the event was dialled and professional. I hope next year more athletes register. I would not hesitate to do it again.
Reader: I rowed crew in college and competed in sculling. Having done only 1 small Tri for fun, I have huge respect for these athletes and the T100 format. Good on ya!
Reader: Great event! They just nee to correct the issues with the athlete guide.
Reader: Living in Vancouver and training on the same route the pros were on has renewed my drive to keep training. It was the first time I watched a whole race!
Reader: I raced in Vancouver - terrific. They would benefit from a bigger expo
Reader: The T100 was my first long course triathlon (2nd ever tri) and it was phenomenal!!
Reader: Great races to watch. Easy to stream and the commentary is very good!
WEEKEND RACES
IRONMAN Les Sables
IRONMAN 70.3 Westfriesland
World Triathlon Huatulco World Cup
LATEST EDITIONS
World class racing in Vancouver, what is the fastest tire width?
Stars fight for survival in Cairns, and a summer fueling guide.
Will T100 find victory in Vancouver, and essential athlete pantry staples!
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