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Welcome to my coaching and training plans board! Here you will find the best training tips, triathlon tips, training plan tips for triathlon, swimming, cycling and running. I’m Karen, a Triathlon Coach of 13 years and I help people who want to training for a triathlon or endurance race. To learn more head over to my website ChiliTri.com
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Coach Karen - ChiliTri Triathlon Coach & Sports Tech Writer
Are you training for an Xterra or other off-road triathlon as your next challenge? We have a plan for you! Whether it's short (sprint), full (Olympics) or Long course there is a plan on TrainingPeaks waiting for you. All plans are created by a Level 3 Triathlon Coach and IRONMAN certified coach. Can't see the plan you need? Contact me and I will create it free of charge.
Are you thinking of the challenge of an off-road triathlon? Do you need a structured training plan for your Xterra triathlon? We have plans for the short, long (Olympic distance) and the new Full course format. Can't see the plan you need? I will create it for free - triathlon, swimming, running and cycling plans from a Level 3 triathlon coach and IRONMAN certified coach.
Did you know that XTERRA off-road triathlons are returning to the UK and Spain? There are Sprint and full distance races plus duathlons - something for everyone! Read about it and get a training plan here at chilitri.com/blogs

XTERRA

3 Pins
Planning and training for your first triathlon can feel daunting. In this article I detail some top tips to help with your swimming, cycling, running and strength & conditioning. The article includes an example strength and conditioning training session. Ideal for Ironman, triathletes, swimmers, cyclists and runners.
Whatever stage of the season you’re in, you can’t go wrong with this ultimate recovery refresher. Recovering after a triathlon, running, swimming or cycling event is crucial so this article on the Ironman website will help you recover well and be able to train well for your next race. Ideal for Ironman, triathletes, swimmers, runners and cyclists.
Are you ready to take on IRONMAN 70.3? With the right tools, training can be efficient, effective, and even fun! Our IRONMAN 70.3 triathlon training plan integrates Stryd running with power, FORM goggles, WAHOO SYSTM, Garmin, and Zwift support to help you reach your goals. Don't leave your IRONMAN 70.3 training to chance. Get the tools and support you need to train smarter, not harder. Start your IRONMAN 70.3 journey today with our comprehensive training plan! #triathlon #ironman #workouts

Ironman

10 Pins
Many athletes prefer training plans and I got this lovely feedback from Andrea about her sprint triathlon training plan she purchased on TrainingPeaks. I always offer everyone who purchases a training plan support, training & racing advice so getting great feedback makes me feel happy that I've helped another triathlete start their training journey & to achieving their triathlon goals. See the plans for triathlon, swimming, running, cycling that can help you achieve your goals on the link.
Are you dreaming of doing a 5k run? Don't know where to start? Here's a free couch to 5K run/walk plan. This plan is a running plan with workouts for beginners or those who used to run. It gently progresses over 12 weeks with combinations of walking and running. It's full of running tips for beginners. Share with friends and family members who want to do a 5k Grab the couch to 5k plan here:
Your chance to get a FREE IRONMAN 70.3 Recovery plan on TrainingPeaks from ChiliTri Use the code at checkout to get it for free! Code: ChilitriRecovery Link below

Training Plans

6 Pins
Are you a triathlete, swimmer, runner or cyclist and want to add strength and conditioning to your weekly training sessions? Do you need some inspiration and training tips? Check you my exercise videos in the link. There are stretching routines, dumbbell, body weight , swiss ball and barbell exercises. Get in touch if you need and advice or help.
You know to help prevent injuries and be more powerful as a swimmer, cyclist or runner you should be doing strength training. Sometimes it's due to time you don't do S&C. Somtimes it's due to not knowing where to start and what exercise are effective to work your triathlon muscles. We are here to help - here are some effective exercises you can add to your weekly training plan and routine. Grab your fee 4-week training plan,
Plyometrics increases power, strength and speed but where do you start? Plyometrics or jumping and hopping can give you the edge in your next triathlon and the off-season could be a great time to start if you already have a good cardio and strength base. This blog details how to use a TRX to implement plyometrics in your triathlon strength and conditioinging sessions. Great for triatletes, swimmer, runners and cyclists. Read the blog.

Strength and conditioning

8 Pins
I've been experimenting with natural foods to alleviate menopause symptoms and also doing a lot of research. Obviously just eating the right foods won't replace HRT but adding this in to mix is a good idea. I've put together a free recipe book using the key ingredients. I would like to know what you think. The blog gives details of what food you should eat to help with menopause symptoms.
It's vegetarian week so why not try this protein packed veggie chili? It's great for after a swim, bike, run or strength session. It's main ingredient is sweet potatoes and just one gives you 400% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system. They are also a powerful anti-oxidant. Follow me for more training tips and recipes to fuel your workouts.
I've just uploaded four new recipes to the recipe section of the Chilitri athletes' area. Three of the recipes contain Marmite which is rich in Vitamin B. Vit B is great for cell health, eyesight, and brain function. Here's an Energy Ball recipe if you are fed up with sweet energy bars or gels. #marmite #chilitrirecipes #chilitri #triathlon #tricoach #triathloncoach #swimming #cycling #running #recipe #energyballs #triathlontraining #trainingplans #trainingpeaks #finalsurge

Recipes

6 Pins
Talk to any trail runner, and they will tell you "pace goes out the window the second you hit dirt and vert". Walking during a run can feel a bit wrong but embrace the "power hiking". You are still moving it's just that the hill or mountain is steep. Any hill steeper than 15.8 degrees it's more efficient to power hike than trying to run. But everyone is different so you can gauge this yourself by how hard it feels to run versus walk a stretch of your race that is hilly.
Tabata principles can be applied to virtually any kind of workout. To aid your running performance this is a great time efficient workout. It's great for runners and triathletes to increase speed and improve technique. Warm up well! You can download the workout in the link.
Running Drills: Arabesque The Arabesque, when done correctly, improves higher-level balance, strengthens the gluteals, hip stabilisers, quads, hamstrings and lower back core muscles. It teaches the body how to move under load but protect against poor position and abnormal strain. Add a knee drive when you return to standing to really test your balance! Read about the benefits of drills in my latest blog #runningdrills #running #chilitri #triathlon #strongrunning

Running

4 Pins
How to Choose the Right Triathlon Distance and Race You know you want to do a triathlon, but which distance is for you? Sprint, Olympic, Half Ironman or Ironman? How much time you have to train may dictate your decision. This article details the race distances and how much time it takes to train for each triathlon distance - how much swimming, cycling and running you need to you. How much strength and conditioning? we can help. Triathlon women
Do you want the best triathlon race season ever? Now is the time to plan your triathlon race season and our blog and free triathlon season planning workbook can make you season go the best it can. Read the blog in the link which has the free workbook download. Ideal for triathlon women, men and everyone. Great for triathletes.
Learn how to optimize your training by optimizing your recovery. Here's my latest article about the importance of rest and recovery for triathletes, runners, swimmers and cyclists. It's published on IRONMAN Virtual Club in the link.

Triathlon

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The weather is getting colder so as a triathlete or cyclists you may be training inside. If you want to know the latest indoor bikes, trainers, apps and accessories then read this article. The most comprehensive guide to indoor cycling. Find the best ways to cycling indoors from peloton and kickr to Zwift and Wahoo.
This is a High Intensity Interval Training (HIIT workout that you can do on a turbo trainer or spin bike. It will take between 58 and 81 minutes. It's ideal for triathletes or cyclist to build your cardiovascular system. You can find more sessions in the link
Mastering pedalling technique makes you a more effective cyclist, helping you improve your performance. Pedalling technique is often overlooked, with topics like power readings taking centre stage. But mastering pedalling technique can bring about many benefits. Whether you want to improve your FTP score by 10, 20 or 30 watts, improve your ability to climb, or increase your speed whilst putting out the same effort, an optimum pedalling technique can help you get there. Follow me for more tips!

Cycling

10 Pins
This is my number one product if you want to keep your goggles fog free in the pool and open water. It also makes your goggles last longer! It also wont pollute the seas or lakes like other produts so a big win all round!
Here are my top tips for triathlon swimming. If you would like a free plan or more tips click on the link.
A bit of fun for the week. It's quite a long one so half it if you are short on time.

Swimming

26 Pins
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Maximize Your Off-Season: A Comprehensive Guide for Triathletes chilitri.com
As a triathlon coach, I know how tempting it can be to stay in race mode year-round. But here’s a truth every athlete must embrace: the off-season is crucial to long-term progress. So, let’s break down how you can make the most of your off-season by working on different areas that often get neglected during peak training periods.
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The 5 Golden Rules of Recovery for Ironman Triathletes
Whatever stage of the season you’re in, you can’t go wrong with this ultimate recovery refresher. Recovering after a triathlon, running, swimming or cycling event is crucial so this article on the Ironman website will help you recover well and be able to train well for your next race. Ideal for Ironman, triathletes, swimmers, runners and cyclists.
SwimRun is an exciting and unique endurance sport that combines open-water swimming and trail running in a seamless, continuous event. Unlike traditional triathlons or Aquathlons, where transitions separate disciplines, SwimRun requires athletes to alternate between swimming and running multiple times, often with a partner, navigating through natural landscapes. Read more about this fun way of racing in the Blog.
Discover the Thrill of SwimRun: A Multi-Sport Adventure
SwimRun is an exciting and unique endurance sport that combines open-water swimming and trail running in a seamless, continuous event. Unlike traditional triathlons or Aquathlons, where transitions separate disciplines, SwimRun requires athletes to alternate between swimming and running multiple times, often with a partner, navigating through natural landscapes. Read more about this fun way of racing in the Blog.
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Swim, Bike, Run and Holistics weekly newsletter - plus triathlon and multi-sport
This is a weekly newsletter curated by ChiliTri and covers everything swimming, cycling, running, multi-sport, triathlon, holistics and more! You can get it on Linkedin and direct to your email box - just get in touch to be added to the list.
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Strengthening Your Calf Muscles: The Key to Enhanced Running and Cycling Performance
As your triathlon and running coach, I want to emphasize the importance of strengthening your calf muscles. The calves, comprising the gastrocnemius and soleus muscles, play a crucial role in your running and cycling performance. Let's look at why these muscles are so important and how you can effectively strengthen them.
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Acclimatizing for Triathlons and Ironman Events Using a Sauna Protocol
Competing in triathlons and Ironman events in hot climates poses significant challenges for athletes. Heat acclimatization is essential for optimal performance and safety. One effective method to facilitate this adaptation is the use of a sauna protocol. This article outlines the scientific basis for sauna use in heat acclimatization and provides a detailed guide on incorporating sauna sessions into your training regime.
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Hiking: An Effective Cross-Training Tool for Triathletes
As triathletes, we constantly seek effective ways to enhance our training regime while preventing burnout and injuries. One often overlooked but highly beneficial activity is hiking. Not only does hiking offer a refreshing change of scenery and a mental break from structured training, but it can also provide substantial physical benefits. But the question remains - can hiking on trails be considered zone 1 or zone 2 training, and how does it compare to more traditional forms of exercise like running or cycling? Let’s look at the science and practicalities of integrating hiking into your training program.
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FREE Triathletes Strength and Conditioning E-Book 23-pages
As a triathlete, you know the importance of endurance, speed, and technique. But have you considered the crucial role that strength, stability, flexibility, and mobility play in enhancing your performance and preventing injuries? In this FREE 23 page e-book, we'll explore why these elements are essential for triathletes and how you can easily incorporate them into your training routine. Strength: Building strength enhances your power output Stability: Developing stability helps maintain proper form and balance, reducing the risk of injuries. Flexibility: Increased flexibility improves your range of motion, allowing for more efficient movements and reducing the risk of muscle strains. Mobility exercises ensure that your joints can move freely through their full range of motion.
Are you gearing up for your first sprint or Olympic distance triathlon and feeling a mix of excitement and nerves? You're not alone! As an experienced triathlon coach, I've seen countless athletes tackle their first race with determination and gusto. To help you make the most of your triathlon journey, I've compiled my top 10 tips to guide you from training to race day. Whether you're diving into the open water for the first time or mastering the art of transitions, these tips will set you up for success and ensure you have a blast on race day. So, let's dive in and get you triathlon-ready!
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Top 10 Tips for Your First Sprint or Olympic Distance Triathlon Karen Parnell May 01, 2024
Are you gearing up for your first sprint or Olympic distance triathlon and feeling a mix of excitement and nerves? You're not alone! As an experienced triathlon coach, I've seen countless athletes tackle their first race with determination and gusto. To help you make the most of your triathlon journey, I've compiled my top 10 tips to guide you from training to race day. Whether you're diving into the open water for the first time or mastering the art of transitions, these tips will set you up for success and ensure you have a blast on race day. So, let's dive in and get you triathlon-ready!
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Tri-Facta: Unveiling the Fun Facts of Triathlon, Swimming, Cycling, and Running!
Welcome to a whirlwind tour of triathlon, swimming, cycling, and running like you've never seen before! Get ready to dive deep into the fascinating world of triathlons, swim, bike and run where we uncover the coolest, quirkiest, and most mind-blowing facts about these endurance sports. From surprising origins to record-breaking feats, join us as we explore the hidden gems that make triathlons so exhilarating. Let's dive in and discover the thrill together!
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Unlock Your Triathlon Potential with Core Strength and Stability
As a triathlon coach, I've seen time and again the power of a strong and stable core in enhancing performance across swimming, cycling, and running. Let's delve deeper into what the core is, why it's crucial for each discipline, the best exercises to bolster core strength, and how to seamlessly incorporate them into your busy home, work and training schedule. Read the Blog to find out more.
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https://trinewbies.com/why-zone-2-training-is-optimal-for-triathletes/
In the dynamic world of triathlon, you may well be constantly seeking ways to enhance your performance across swimming, cycling, and running – this is a common trait amongst us triathletes! While high-intensity training has long been a staple in many training programs, there’s a growing body of evidence supporting the effectiveness of Zone 2 training for triathletes. Read the article in the link.
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First Triathlon Top Tips - Ironman
Planning and training for your first triathlon can feel daunting. In this article I detail some top tips to help with your swimming, cycling, running and strength & conditioning. The article includes an example strength and conditioning training session. Ideal for Ironman, triathletes, swimmers, cyclists and runners.
It is the night before your triathlon, and you know that you need to be on the road by 5:30am. Now is the time to get your race kit together, your car loaded, and be ready for a quick escape once you wake up in the morning. Let’s talk about what needs to be on your list so you can sleep with the peace of mind of knowing you have everything covered. This is comprehensive race day check list for all race distances. It includes the essential kit and "nice to haves" based on year of racing. Day Checklist, Wake Up In The Morning, Southern Spain, Camping Checklist, Cycling Gear, Running Gear
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Ultimate Triathlon Race Day Checklist
It is the night before your triathlon, and you know that you need to be on the road by 5:30am. Now is the time to get your race kit together, your car loaded, and be ready for a quick escape once you wake up in the morning. Let’s talk about what needs to be on your list so you can sleep with the peace of mind of knowing you have everything covered. This is comprehensive race day check list for all race distances. It includes the essential kit and "nice to haves" based on year of racing.
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FREE Triathlon Race Season Planner
This FREE PDF workbook planner is to be used in conjunction with the Blog to plan your next race season. It ensures you have the right time to train and your races don't conflict with other things in your life! https://chilitri.com/Store/triathlon-season-planner-workbook