Why You NEED to do the Bird Dog

TOGETHER WITH BLUESEVENTY

Happy Monday, everyone,

We’re now firmly into the new year, and it’s a great time to look ahead to the year to come. Personally, I’m looking forward to enjoying the sport from a different perspective this year as I plan on jumping back into a few local races here in Arizona.

My one rule for these races? No aerobars allowed - so I’ll get to see how aerodynamic I can get on my gravel bike 😅

And as always, I’d love to know what you are looking forward to this year. Do you have any big races? Smaller races? Maybe even no races at all!

Just reply to this email and let me know what you’re excited about for 2026!

In today’s edition:

-Matt Sharpe, newsletter editor

TRAINING THOUGHT

Why You NEED to do the Bird Dog

What is it? 

The Bird Dog isn’t exactly a trip to the pilates studio. But what this core exercise lacks in designer spandex is more than made up for in strength and stability gains. Gains that will help you train injury-free and get more of yourself on race day!

How to do it

This video is a perfect example of how to execute the Bird Dog.

The key cue: Keep your back flat and your core engaged as you extend your opposite arm and leg. Slow, controlled movement matters more than range or speed.

Why it’s great

The bird dog hits three areas critical for triathletes,

• Core stability - In swimming, this helps keep your hips high and your body long in the water, reducing drag and improving your body position.

• Coordination - Better cross-body coordination carries over to smoother, more efficient running mechanics.

• Control - Improved control keeps the pelvis steady in the saddle, allowing you to generate power more efficiently with every pedal stroke!

How often?

The bird dog can be integrated into your normal strength routine. We recommend starting with 2 rounds of 10-12 efforts per arm/leg. 

Want more? Add another round. Or increase the challenge by performing it on an uneven surface!

• And a single round can be a great way to activate your core pre-workout!

Tempo’s take: Sometimes I lean too much on what’s going on in my own life. And this exercise is no exception! It’s one I picked up from a recent physio appointment for a nagging back issue, and figured it was worth sharing.

• The hardest part for me? Remembering to do it! 😅

TOGETHER WITH BLUESEVENTY

New Year - New Goggles!

Is 2026 the year of your swim breakthrough? Absolutely!

So why not enjoy that extra pool time with a high-performing pair of Blueseventy goggles!

🏆 Contour - Blueseventy’s flagship goggle. High performing and adjustable for your best fit!

🌊 Hydra Vision - Wide angle vision for pool AND open water wins.

🤝 The NR2 - Performance AND value!

• Enjoy 20% off your new goggles (or anything else) using code TEMPO20 at Blueseventy.com

FAVORITES

🚀 Motivation orientation: Have you ever skipped a workout because motivation just wasn’t there? This article explains why that’s normal, and how small but effective mindset shifts can help you keep moving when enthusiasm dips. Although they may not be powerful enough for swimming 😂 [Run]

🍀 Lucky to be good: Have you ever nailed your preparation, but still come up short on race day? This intriguing article explains why it probably happened, and after reading it, you might just change your definition of success. [The Atlantic]

🍯 Are natural sugars better? Ever assume honey or maple syrup is automatically better for you than white sugar? This article explains why that belief doesn’t hold up, and what actually matters when it comes to sugar and your performance! [My Sports Science]

🥇 Double threat: Paralympic gold medalist Kendall Gretsch (USA) owns one of the most incredible triathlon finishes we’ve ever seen. And now she’s chasing more hardware at the Winter Paralympics in Milan! So how does she stay elite across completely different sports? Find out here.[Paralympic Games]

TEMPO TALKS PODCAST

Will 2026 See Lionel Sanders’ Last Race? 

Will IRONMAN Launch a Streaming Service? And what Happens When Dopers Return to Racing?

All of the these 2026 predictions and much more in the latest episode of the Tempo Talks Podcast!

• On Spotify? Listen here! 

REEL TIME

Just checking…yes that’s the reason! 😂😂😂

QUICK NEWS

Luis live: The 13th edition of the Kirchberg Aquathlon will feature a solid field of over 500 athletes, which also includes 2x World Champion 👀 [l’Essential]

India investment: IRONMAN planted a new flag in Chennai, hosting India’s first-ever 5150 event and hinting at bigger ambitions in a rapidly emerging endurance market. [Sportstar]

Life altered: Triathlete Andrew Holm is continuing his recovery after being hit by a drunk driver during IRONMAN Arizona, an incident that has permanently changed his life. [12News]

Impactful Irishman: Kevin Morgan is being remembered as a passionate athlete and teacher, and one of Ireland’s most accomplished triathletes. He passed away last June. [Irish News]

RACE WEEKEND

IRONMAN 70.3 Pucon

Diego Moya (CHI) was the home country hero, while Cecilia Perez (MEX) became a two-time champion!

Full race results

LATEST EDITIONS

• Will T100 debut at the 2032 Olympics? Plus: 2026’s best bike innovation!

• World Triathlon, T100 launch new Triathlon World Tour.