#elite triathletes

[tripeakathlete]

Beginner Triathlon Program

Join Our Beginner Triathlon Program: Your Journey Starts Now! Have you ever dreamed of becoming a triathlete? Whether you’re just starting or aiming to improve, our Beginner Triathlon Program is the perfect opportunity for you. We’re here to help you transform those dreams into reality with guidance, community, and a whole lot of support. Why Join Our Program? Comprehensive Training Our program…

[beezonia]

Some of my favourite pokèmon ships and some headcannons!

Pt1

———

Molayne x Kahili - Steelwedgeshipping

These two are very much a secretive couple but not like their doing bad stuff they just keep to themselves

Kahili is a bit emotionally constipated so molayne helps her a lot with expressing her emotions

They both have bracelets that they wear that were made by Olivia for their engagement

Molayne’s represents his dugtrio with two little diamonds for the eyes and a citron gem for the nose

Kahili’s is based on her Toucannon and has two onyx gems for the eyes and a spinel for the red part of its beak

They met due to the elite four and Kukui introducing them cause he thought they would get along well

And they did but Kahili was definitely a bit skeptic due to her golfing career and not wanting to shove Molayne into the spotlight

But she does end up kissing him on camera at her last match before retiring

Overall they are very soft and sweet

Shauntal x Grimsley - Rolandshipping

These two are very romantic but also very very freaky at the same time

Goth couple

Very much library dates and candlelight dinners but also just lounging on the couch with each other

They are both extremely into the paranormal (Shauntal especially she is ghost type for a reason)

She has a podcast that grimsley frequents and they talk about hauntings and all the spooky stuff

Shauntal can be a bit shy at times so grimsley is her biggest hypeman

And Shauntal makes sure that he gets enough rest and doesn’t gamble to much

They are big softies who do look intimidating but really aren’t

Kris x Silver - Redemptionshipping

Kris becomes a triathlete when she’s older she still loves the thrill of battle but she’s not really focused on that anymore

Silver goes on his own journey to Kalos and they end up being really good at the long distance relationship things

Silver makes sure that Kris takes breaks and spend time away from her sport

Kris makes sure to stay in touch frequently so silver doesn’t feel alone all the time

When they do meet they aren’t really the type too show to much affection in public but they do hold hands alot

They are the silent but very sweet couple

Silver gets taught dessert recipes by Kris cause she’s amazing at baking

Whilst he himself is more a cook and does big meals a lot of the time

They love to take hikes together it’s an unspoken thing between the two of them but they just know when either wants to meet up and go for a huge hike

Their bond is extremely strong which makes them an awesome team to battle against

It shows through their pokèmon who have an equally strong bond

Viola x Grant - Fleurdegranadeshipping

bi4bi couple I don’t make the rules

These two were the enemies to lovers in kalos

Most of the league had bets on when they’d get together or break up

But they are very sweet

Cafe dates or battling dates they pick and choose depending on their moods

Grant helps viola with her photography sometimes when he’s not busy with the gym

Viola joins grant climbing sometimes and they get into some very heated competitions

Grant had to get Alexa’s approval before he could officially ask viola out

It took a few months of convincing (alexa is a tough cookie to crack)

Bit together they are extremely strong and cute

Viola helps grant with balancing the gym and his work

Grant helps viola relax with his cooking as making sure she rests enough due to her own photography projects

Having said that grant sometimes just takes some shots of viola when there put and about on dates sometimes

He has a photo book full of photos from the start up till now of their relationship

Selene (Moon) x Lily - Moonlilyshipping

They are both very quiet, their relationship is not one many know about (apart from elio/hau/gladion)

So they spend hours and hours just snuggling and chilling in each other’s rooms with their pokèmon

Lily likes to read to selene when she’s not doing her champion work and stuff

Selene loves to make lily little trinkets and give her gemstones as a symbol of her love and it’s her way of showing Lily she cares

They tend to take long walks on the beaches just talking about their days or something that had happened

They have double dates with hau and gladion which consists hau talking his ass of with selene trying to match his energy

Lily and gladion both end up smiling like idiots and wonder how they got wonderful partners like that

Lily becomes a pokèmon professor in the future staying in alola to help kuki and burnett with their growing family

She eventually becomes alola’s official professor, travelling all over to spread her research along with the other professors

Selene eventually retires/gets beaten and leaves the position of champion at some point (early 30s/ late 20s?)

You can find her in the battle tower though she likes it there

Hau x Gladion - Cutebonesshipping

Another sort of enemies/rivals/to lovers thing

They tended to avoid each other at first, hau did make the first moves and was like “I think ur cool would you like to be my friend?”

Gladion challenged him to several battles

It took hau a bit to realise that gladion was trying to find his weaknesses whilst battling and while he knows he has a few, hau knows he and his team are strong

And when hau continues to beat gladion’s ass oh he falls hard does gladion

He tells Lily and Lily is the same about selene, they are very bad at love btw

Hau and Gladion are getting to know each other a lot better

They have battle dates as well as malasada dates

Hau ends up asking him out when they finish a battle one time cause he knew that gladion might not do it

Gladion blushes his ass of and makes sure to always reaffirm his love for hau because the bean is a tad bit self conscious

Hau travels to jhoto and kanto to try all the food, his blog becomes quite popular in the world

Gladion stays with Lily sometimes but travels to kalos to meet with Korrina who he’s close friends with

Hau loves to bring back little keychains and accessories that will suit gladion

In turn gladden brings hau food from kalos back

They are very soft btw

——-

That’s it! Lmk if you want a pt2!

[mllebleue]

That's been debunked in many ways, folks. It was not e-coli. It was run of the mill over-exursion, which happens a lot and often in elite athletes.

The Paris Olympics insisting that athletes compete in the Seine is so absurd it feels like something Terry Pratchett would want to make fun of. Like can you imagine him writing a Discworld story about a mad Ankh-Moorpark city official deciding to put on some ancient extravagant game, creating havoc in the city by bringing in all these foreigners to compete, and insisting the Ankh river, which is so filthy it's basically solid, is perfectly fine to swim in, because that's what they did in ancient times so that's how they're going to do it now. I feel like it would be a Night's Watch story about the people hired to clean the river and all the friends and horrors they discover along the way.

Good luck to all the athletes swimming in the poop water.

[thirdoasttraining]

A staggering 70% of endurance athletes slam into performance plateaus or face burnout. The culprit? Random, unstructured training. Sound familiar? Many dedicated triathletes pour countless hours into training, yet their performance stays flat. They jump from workout to workout without clear direction, wondering why results remain elusive. Picture periodization as your performance blueprint - each training phase building strategically on the previous one. Elite athletes don't leave success to chance. They rely on structured periodization to consistently reach podium positions. You can harness these same proven methods to maximize your potential. Have you noticed how some triathletes seem to peak perfectly for every major race while others struggle with inconsistent results? The difference often lies in smart periodization. Let's explore the essential strategies that will help you master your training cycles and achieve breakthrough triathlon performance. Understanding Triathlon Periodization Fundamentals Time matters in triathlon training. Athletes using periodized training plans consistently produce better results than those following non-periodized approaches. Don't worry - you're not alone if structured training feels overwhelming at first. What is Training Periodization? Elite swimmers use 70% less energy than beginners to cover the same distance. The same principle applies to periodization - a systematic approach breaking your training year into focused segments. Eastern European sports scientists discovered this method in the 1940s, finding that varying training loads produced better results than constant year-round stress. Your training year follows distinct phases: Prep (2-4 weeks), Base (12 weeks), Build (8-9 weeks), Peak (1-2 weeks), Race (1 week), and Transition (1-8 weeks). Each phase builds upon the last, creating your path to peak performance. Benefits for Triathletes Have you noticed how some athletes seem to glide through their training while others struggle with constant fatigue? Research confirms periodization makes the difference. This structured approach helps you: - Minimize injury risk through systematic progression - Maintain physical and mental energy through seasonal variations - Reach peak fitness for key races - Balance the demands of three different sports Key Training Variables to Consider A surprising 67% of triathletes get their training variables wrong. Your success depends on managing four crucial elements: - Frequency: How often you train - Duration: Length of each training session - Volume: Total amount of training in a given cycle - Intensity: How hard you train in each session Remember that moment during your last race when your legs transformed into concrete pillars? That's why proper periodization matters. Your Base Phase focuses on higher volume at lower intensities, while your Build Phase shifts toward lower volume but higher intensity workouts. Here's a crucial fact: you can only reach peak fitness two or three times each year. That's why smart periodization includes recovery cycles within each week, month, and across the season. Think of it as your insurance policy against overtraining while maximizing performance gains. Mastering the Three Main Training Phases Elite athletes use three distinct training phases to reach peak performance. Each phase serves a specific purpose, building your foundation for race day success. Don't worry - you're not alone if these phases seem complex at first. Base Phase Development A mere 2% drop in training consistency during base phase can derail months of progress. Your base phase, typically lasting 12 weeks, builds endurance through steady-state workouts at consistent effort levels. Research shows that base training demands low-to-moderate intensity work, teaching your body to utilize oxygen and fats more efficiently. Have you noticed these key benefits from proper base training? - Enhanced aerobic capacity - Improved fat utilization - Increased muscular endurance - Reduced injury risk through gradual progression Build Phase Progression Time matters in the build phase, spanning 8 weeks of race-specific preparation. Your workouts become increasingly race-focused, with intensity rising while volume maintains or slightly decreases. Studies reveal that race-pace efforts and higher-intensity intervals during this phase boost your lactate threshold and VO2 max. Remember that moment when hills felt impossible during your last race? Your build phase should mirror race conditions. Athletes maintaining 41-60% of peak training volume during this phase achieve optimal performance gains. Peak Phase Optimization Did you know proper tapering can improve performance by 2-3%, with some athletes gaining up to 8%? Your peak phase, occurring 2-4 weeks before race day, demands precise management. Master these peak phase elements: - Reduce training volume by 41-60% - Maintain workout frequency for race-readiness - Keep intensity high while decreasing duration - Focus on race-specific sessions Here's a surprising fact: glycogen stores increase by 15% during proper tapering. This extra energy reserve, combined with improved swimming and running economy from reduced fatigue, sets you up for race day success. Creating Your Personalized Training Blocks Have you ever shown up at a race feeling underprepared despite months of training? Don't worry - you're not alone. A surprising 65% of triathletes struggle with proper training structure. Whether you're targeting your first sprint triathlon or dreaming of Ironman glory, smart assessment and planning make the difference. Assessing Current Fitness Level Research shows that athletes who begin with proper assessment are more likely to achieve their goals. Setting Realistic Training Goals Time matters in goal setting. Studies show athletes who write down their goals and review them regularly achieve higher success rates. Your goals should follow the SMART framework - Specific, Measurable, Achievable, Relevant, and Time-bound. Here's a crucial fact: your body can only handle 10% increases in training volume per week. That first splash of enthusiasm often leads to overtraining. Smart progression prevents injury while building sustainable fitness. Structuring Weekly Training Cycles Remember that moment when your legs transformed into concrete pillars during training? Research shows that a 3:1 ratio of training to recovery weeks optimizes performance gains. Master these blocks: - Base Training: 6-12 weeks foundation building, longer for newer athletes - Build Phase: 6-9 weeks progressive intensity - Recovery: One complete rest day weekly, recovery weeks at 50% volume every fourth week Swimming might feel like your biggest challenge in triathlon training. Focus extra attention on your weakest discipline. For swimming struggles, choose frequent, shorter technique sessions over fewer long ones. Track your progress like elite athletes do - through training logs or modern apps. This prevents you from guessing about improvements. A staggering 67% of triathletes start with unrealistic training volumes. Studies confirm athletes choosing appropriate starting points maintain consistent progress and avoid burnout. Each workout should serve a specific purpose - building fitness, maintaining levels, or enabling recovery. Implementing Distance-Specific Periodization Time matters in choosing your race distance. Each triathlon format demands unique training cycles and intensity patterns. Let's explore how to structure your preparation for maximum results. Sprint and Olympic Distance Focus Olympic distance events need 16-20 weeks of focused training. The most effective approach splits into three phases: 6 weeks base, 6 weeks build, concluding with 8 weeks of race-specific work. Your weekly schedule should hit these targets: - 3 pool sessions (1,600-3,000 yards) - 1-3 hours pushing pedals - 50-101 minutes pounding pavement - One brick workout from week two onward 70.3 Training Considerations Half-Ironman athletes face a bigger challenge - 8-13 hours per week of training commitment. Your journey needs 10 weeks minimum, though 20 weeks builds better preparation. Master these training blocks: - Base Phase: 8 weeks building aerobic engine - Build Phase: 6 weeks sharpening race-specific skills - Peak Phase: 6 weeks fine-tuning performance Have you noticed how some athletes seem to fade during peak training? Schedule recovery weeks every fourth week. This rhythm prevents burnout while maximizing adaptation. Full Ironman Preparation The right nutrition can determine if you finish your Ironman strong or hit the wall. Your preparation demands three 15-week training blocks. Elite athletes know you can only peak 2-3 times annually, making smart periodization crucial. Your Ironman journey needs: - Base Phase: 6-12 weeks minimum - Build Phase: 6-9 weeks progressive loading - Peak/Taper Phase: 1-3 weeks precision tuning Swimming might feel like your biggest challenge in triathlon training. If you're newer to swimming but run-savvy, prioritize pool time while maintaining minimal run volume. This balanced approach prevents overtraining while building tri-specific fitness. Remember that moment during your last long training block when fatigue crept in? Periodization isn't about endless volume increases – it's about smart progression. Your training blocks should match both your target distance demands and current fitness level, creating your path to race-day success. Using Technology to Track Periodization Did you know that just a 2-inch drop in your elbow position can reduce your swimming power by up to 30%? The same precision matters in tracking your training. Let's explore how technology helps optimize your periodization journey. Essential Training Metrics Elite athletes use 70% less energy than beginners to cover the same distance. Research shows that at least 75-80% of your training volume must stay below 80% of your maximum heart rate. Master these crucial metrics: - Heart Rate: Your intensity and recovery compass - Power Output: Your cycling progress tracker - Pace: Your swimming and running benchmark - Training Stress Score (TSS): Your overall load monitor - Recovery Metrics: Your morning heart rate guide Data Analysis for Success Time matters in data analysis. Athletes using data-driven approaches gain significant performance advantages. Follow this proven path: - Monitor chronic training load across 4-week periods - Compare weekly results against your baseline - Track fitness through Performance Management Charts - Analyze training stress balance - Adjust blocks based on performance indicators Remember that moment when your morning heart rate jumped 10 beats above normal? That's your body talking. If this happens, consider adjusting that day's training intensity. A surprising 67% of triathletes misinterpret their training data. Watch both objective measurements (power and pace) and subjective feedback (perceived exertion). This balanced approach prevents overtraining while optimizing adaptation. Don't worry - you're not alone if technology feels overwhelming. Focus on metrics that matter for your current phase and goals. Studies confirm that athletes who master data analysis achieve breakthrough performance gains. Conclusion Elite athletes use 70% less energy than beginners to cover the same distance. The difference? Smart periodization. Through proper phase management, distance-specific planning, and technology, scattered workouts transform into purposeful training. Remember that moment during your last race when everything clicked? That's the power of respecting each training phase - from building your foundation to fine-tuning peak performance. Time matters in periodization. Your body can only reach peak fitness 2-3 times per year, making smart progression crucial. Swimming might feel like your biggest challenge in triathlon training. Don't worry - you're not alone. While data tracking guides your journey, your body tells the most important story. Listen to its signals, adjust when needed, and trust the process. With these periodization principles as your compass, stronger finish lines await. FAQs Q1. What is training periodization in triathlon? Training periodization is a systematic approach to structuring your triathlon training plan. It involves altering the frequency, intensity, and volume of your workouts over time to help you reach peak fitness for your target race. This method typically includes distinct phases such as base, build, and peak, each serving a specific purpose in your overall preparation. Q2. How long should I train for a triathlon? The ideal training duration for a triathlon depends on your fitness, experience level and the race distance. For those with some swimming, cycling, and running background, an 8 to 12-week training plan is generally sufficient for shorter distances. However, for longer races like half-Ironman or full Ironman, a more extended training period of 16 to 20 weeks is recommended to build adequate endurance and skills. Q3. What are the key phases in triathlon periodization? The main phases in triathlon periodization are the base phase, build phase, and peak phase. The base phase focuses on building endurance and aerobic capacity. The build phase emphasizes race-specific intensity and skills. The peak phase involves fine-tuning your fitness and tapering for optimal race-day performance. Each phase builds upon the previous one, creating a progressive path toward your peak performance. Q4. How many training sessions per week should I aim for? A typical triathlon training schedule includes 2-3 sessions per discipline each week. This usually translates to two swims, two to three bike rides, and two to three runs per week. As you progress, you may include brick workouts, combining bike and run sessions. The exact number and type of sessions will vary based on your experience level, target race distance, and available training time. Q5. How can I track my triathlon training progress effectively? To track your triathlon training progress effectively, use a combination of technology and self-assessment. Utilize training apps like Final Surge or Strava to monitor key metrics such as heart rate, power output, and pace. Pay attention to both objective data and subjective feedback like perceived exertion. Regularly assess your performance through time trials or specific workouts to gage improvements. Remember to track recovery metrics like morning heart rate to prevent overtraining and optimize your periodization plan. Read the full article

[carlocarrasco]

National triathlete Kim Mangrobang an awardee of the Women in Sports Awards, event scheduled for March 20, 2024

Elite triathlete and back-to-back Southeast Asian Games (SEA Games) medalist Kim Mangrobang has officially been confirmed by the Philippine Sports Commission (PSC) as an awardee of the Women in Sports Awards which will happen on March 20, 2024 at the Rizal Memorial Coliseum in Manila. In a March 8, 2024 official letter addressed to Mangrobang, PSC Commissioner Olivia “Bong” Coo wrote: It is…

[tripeakathlete]

Athlete Warrior - Quote of the Day

Morning Team! Quote of the day: Warriors don’t wait for the storm to pass, they learn to dance in the rain. Embrace the challenges that the gloomy weather brings, for it’s these moments that truly test your dedication and commitment. Let the raindrops be your source of strength, the wind your ally, and the gray skies your canvas for greatness. Remember, every step, pedal stroke, and swim stroke…

[highlytunedathletes]

Beyond Limits: Exploring the Untapped Potential of COROS Multisport Smartwatches

Smartwatches have taken different avatars and brands compete with each other to offer premium sports watch, multisport GPS watch, and similar watches to sports persons to optimize their fitness as well as abilities. Coros has established itself as a leading brand in performance watches and Designed specifically for athletes of all levels, COROS smartwatches empower you to elevate your performance, track your progress, and achieve your fitness goals.

The COROS Difference: Built for Athletes, By Athletes

Coros is an American brand that primarily makes smartwatches for travelers and runners who move around in harsh conditions. The lightweight, durability, battery life, design, and accurate sensors impress the users. COROS isn't your average smartwatch brand. Founded by athletes, for athletes, they understand the unique demands and challenges endurance athletes face. COROS smartwatches are meticulously crafted to address these needs, using top-grade materials for exceptional durability and innovative technology for precise performance tracking. Whether you're a seasoned marathoner or a budding triathlete, COROS offers a smartwatch that can withstand the harshest conditions and provide the data you crave to train smarter and perform better.

Unmatched Performance for Every Athlete: Surprising COROS watch collections

COROS offers a diverse range of multisport GPS watches, each catering to the specific needs of different athletes:

Dedicated Runners

For runners seeking a feather-light watch with extended battery life, the COROS Pace 3 is the perfect companion. Weighing a mere 35 grams, it boasts up to 20 days of battery life in regular use, with an Ultramax GPS mode lasting an incredible 60 hours. Focus on your run without worrying about constant recharging.

Multisport Enthusiasts

Craving a versatile watch that tracks running, cycling, swimming, and more? Consider the COROS Apex 2. This smartwatch offers a variety of sports modes, winter sports compatibility, turn-by-turn navigation, and a durable sapphire crystal lens. It also features a longer battery life compared to the Pace 2 and a slightly larger size for better visibility.

Elite Athletes or Adventurers

Demanding the ultimate in performance and functionality? The COROS Apex 2 Pro is your match. This feature-packed smartwatch boasts an impressive battery life of up to 30 days in normal use, a backlit touchscreen for easy operation in all conditions, and advanced training metrics to help you optimize your workouts and recovery.

Endurance Adventurers

Pushing your limits on expeditions and long journeys? The COROS Vertix 2  is your ideal companion. This smartwatch reigns supreme with a staggering battery life of up to 45 days on a single charge. Crafted from the best materials available, it ensures durability in extreme environments and offers all the features you need to navigate challenging terrains and track your progress.

Why Choose COROS Watch?

COROS smartwatches go beyond impressive battery life to offer a range of features specifically designed to enhance your training experience:

Advanced Training Metrics

Track key performance indicators like heart rate, pace, distance, cadence, elevation, and more. Analyze your data to identify strengths and weaknesses, and tailor your training plans for optimal results.

Built-in GPS with Multiple Satellite Systems

Enjoy superior accuracy and tracking even in challenging environments with multi-satellite GNSS support.

In-Depth Training Analysis Tools

Utilize advanced training tools like VO2 Max estimation, recovery time recommendations, lactate threshold analysis, and training load metrics to optimize your performance and prevent overtraining.

Multiple Sports Modes

Track your workouts across various disciplines, including running, cycling, swimming, hiking, climbing, skiing, and more (depending on the model).

All-Weather Performance

Train in any condition with waterproof, dustproof, and temperature-resistant designs.

 Smartphone Connectivity

Sync your COROS smartwatch with your smartphone to view detailed training data, receive notifications, and customize settings.

Durability & Build Quality

These smartwatches are built to last, withstanding even the most demanding training sessions and extreme environments.

Competitive Pricing

COROS offers premium performance at a competitive price point compared to other high-end sports watches.

Invest in Your Performance: Choose Your Perfect COROS Match

Explore the full range of COROS multisport GPS watches and find the one that empowers you to reach your athletic potential. From the feather-light Pace 2 to the feature-rich Vertix, there's a COROS smartwatch perfectly suited to your needs and training goals. Visit the COROS website today to learn more and unlock a world of possibilities on your next adventure.

[lvelitenetwork]

Event: Lehigh Valley Elite Network Business Networking Event at Texas Roadhouse - May 30 @ 11:00am

The Lehigh Valley Elite Network invites you to a business networking event on May 30, 2024, from 11:00 AM to 1:00 PM at Texas Roadhouse, 4463 Southmont Way, Easton, PA 18045. Special Guests: 1) Felicia Heath MD – Author of Spirit of a Hummingbird: Memories from a Childhood on the Run 2) Dr. Lindsay Esola – Owner of Flowering Fox Studio 3) Marie Adair – Triathlete/Health/Mindset Coach 4) Deb…

[herronapparel]

Herron Apparel Launches Cutting-Edge Long Sleeve Triathlon Suit for Ultimate Performance

Herron Apparel, a leading name in athletic wear, proudly unveils its latest innovation: the Long Sleeve Triathlon Suit. Engineered to elevate performance and redefine endurance wear, this state-of-the-art suit is designed to meet the rigorous demands of triathletes worldwide.

Triathlon athletes are always seeking the edge that will propel them to victory. Understanding this, Herron Apparel has dedicated its expertise to crafting a suit that maximizes performance while ensuring unparalleled comfort and durability. The Long Sleeve Triathlon Suit is the culmination of years of research, development, and feedback from elite athletes. For more information, visit https://herronapparel.notion.site/Herron-Apparel-Launches-Cutting-Edge-Long-Sleeve-Triathlon-Suit-for-Ultimate-Performance-e4fcdc566ede406c90c7525e215b8782

[mattbottrillperformancecoaching4]

Unveiling the Top 5 Triathlon Events in the World

Triathlons, the ultimate test of endurance, have transcended mere sporting events to become global spectacles attracting athletes, enthusiasts, and spectators alike. From the heart-pounding swim to the grueling bike ride and the demanding run, triathlon events around the world offer a unique blend of competition and camaraderie. Let's explore the top 5 triathlon events that stand out on the global stage.

Ironman World Championship - Kailua-Kona, Hawaii

Undoubtedly the pinnacle of all triathlon events, the Ironman World Championship held annually in Kailua-Kona, Hawaii, is the stuff of legends. Known for its challenging course and scorching conditions, this event brings together the world's elite triathletes who have qualified through other Ironman races.

The race encompasses a 2.4-mile swim, a 112-mile bike ride, and a marathon-length 26.2-mile run. The iconic "Energy Lab" section and the fervent crowds make this event a must-attend for both participants and spectators. Kona represents the epitome of triathlon achievement, where competitors push their limits amidst the stunning backdrop of the Hawaiian islands.

ITU World Triathlon Grand Final - Various Locations

The International Triathlon Union (ITU) World Triathlon Grand Final serves as the climax of the ITU World Triathlon Series. Held in various locations across the globe, the Grand Final attracts elite triathletes from different nations, vying for the coveted title. The event features Olympic-distance races, incorporating a 1.5-kilometer swim, 40-kilometer bike ride, and a 10-kilometer run.

The significance of the Grand Final lies not only in the fierce competition but also in the fact that it crowns the ITU World Champions in various categories. The rotating host cities ensure a diverse and challenging set of courses, making it a dynamic and unpredictable series finale.

Challenge Roth - Roth, Germany

Known for its fast and flat course, Challenge Roth in Germany has earned its place among the world's top triathlon events. The event draws both professional and amateur athletes to the picturesque town of Roth, providing an electrifying atmosphere for competitors and spectators alike.

Challenge Roth features a 3.8-kilometer swim in the Main-Donau Canal, a 180-kilometer bike ride through the Bavarian countryside, and a marathon-length run. What sets this event apart is the unwavering community support, with thousands of spectators lining the course, creating an atmosphere of celebration and encouragement.

Escape from Alcatraz Triathlon - San Francisco, USA

Adding a touch of adventure to the triathlon scene, the Escape from Alcatraz Triathlon in San Francisco is a truly unique and iconic event. Athletes begin their journey with a chilling 2.4-kilometer swim from Alcatraz Island to the shores of Marina Green. The race continues with an 29-kilometer bike ride and an 11-kilometer run, incorporating the challenging terrain of the city.

What makes this event stand out is its historical backdrop and the sheer thrill of swimming in the chilly waters of the San Francisco Bay. The Escape from Alcatraz Triathlon is not only a physical test but also a mental challenge, with athletes conquering the notorious Alcatraz swim before navigating the hilly streets of San Francisco.

Norseman Xtreme Triathlon - Eidfjord, Norway

For those seeking the ultimate test of endurance and the raw beauty of nature, the Norseman Xtreme Triathlon in Eidfjord, Norway, is an unparalleled experience. Often dubbed as one of the toughest iron-distance races, Norseman combines the challenges of cold water, mountainous terrain, and unpredictable weather conditions.

The race begins with a frigid 3.8-kilometer swim in the Hardangerfjord, followed by a demanding 180-kilometer bike ride through the Norwegian mountains. The climax involves a marathon-length run finishing at the summit of Mount Gaustatoppen. Norseman stands as a testament to the indomitable spirit of triathletes willing to conquer extreme conditions for the thrill of the challenge.

Conclusion

In conclusion, these top 5 triathlon events represent the epitome of the sport, showcasing the diversity and challenges that athletes face across the globe. Whether it's the lava fields of Kona, the historic streets of San Francisco, or the stunning landscapes of Norway, each event offers a unique blend of physical prowess, mental resilience, and the sheer joy of triumphing over adversity. As triathlon enthusiasts gear up for these extraordinary events, they not only embrace the opportunity to compete but also become part of a global community that celebrates the relentless pursuit of excellence in multisport athleticism.

This article is brought you by Matt Bottrill Performance Coaching and Matt Bottrill is a renowned triathlon coach having own a number of major events himself.

[thirdoasttraining]

A staggering 70% of endurance athletes ignore their gut health signals until serious problems emerge. That burning sensation in your stomach during your last training session? It wasn't just pre-workout jitters. Most athletes recognize fatigue and decreased performance as overtraining red flags. The gut-wrenching truth? Your digestive system sends equally important warning signals. From unexpected nausea to sudden food sensitivities, these symptoms often hide in plain sight. Elite athletes at their physical peak aren't immune - up to 45% experience digestive conditions that derail their training progress. Don't worry - you're not alone. Many athletes face these challenges, and better yet, you can spot these warning signs early. Tools like periodic lactate testing help identify overtraining before your gut health suffers. Ready to discover 10 crucial signals your body might be sending? Let's explore how your digestive system reveals when it's time to dial back your training intensity. Chronic Digestive Issues Image Source: Born Fitness That burning sensation in your stomach isn't just pre-race jitters. Studies show that between 30% to 70% of athletes battle gastrointestinal (GI) distress , with endurance athletes facing the highest risk. Common GI Symptoms Your gut speaks first when training intensity crosses the line. Distance runners know this truth well - 30% to 65% face regular GI complaints . These symptoms intensify as your training load increases . Most athletes experience: - Upper GI distress: Heartburn crawls up your throat, nausea hits, swallowing becomes a chore - Lower GI troubles: Cramping strikes mid-run, diarrhea disrupts training, bathroom urgency derails races - Daily discomfort: Bloating persists, gas lingers, stomach pain becomes your unwanted training partner Impact on Nutrient Absorption Here's a gut-wrenching fact: blood flow to your digestive system can drop by up to 80% during intense training . Your body diverts blood to working muscles, leaving your gut struggling. This creates a double threat - immediate discomfort plus compromised nutrient absorption. When to Be Concerned Don't worry - some digestive discomfort during hard training is normal. But when 93% of long-distance triathletes report GI symptoms , you need clear warning signs. Time matters in recognizing serious issues. About 43% of triathletes face performance-destroying GI problems . Even more alarming? 7% abandon races due to digestive distress . Your nutrition timing plays a crucial role. Spread meals throughout your day, especially during heavy training blocks. Tools like periodic lactate testing help catch overtraining before severe GI issues strike. Remember, younger athletes and long-duration competitors report more frequent pain . New to endurance training? Start gradually - your gut needs time to adapt just like your muscles do. Increased Food Sensitivities Image Source: Clinical and Experimental Pediatrics Have you noticed your trusted protein shake suddenly turning against you? You're not alone. Research shows athletes face unique food sensitivity challenges due to training demands . New Food Intolerances Here's a surprising fact: 75% of athletes tested positive for whey protein sensitivity . Your post-workout nutrition might be sabotaging your recovery. Common triggers hit hard: - Cow's milk ambushes 68.8% of athletes - Gluten affects 62.5% of athletes - Wheat impacts 50% of athletes - Dairy products like cheddar cheese trouble 50% of athletes Gut Inflammation Signs Time matters when tracking food sensitivities. Symptoms play hide-and-seek, appearing anywhere from 45 minutes to 3 days after eating . This delayed response masks the true culprits behind your digestive troubles. Don't worry - you're not imagining things. Constant training stress lowers your food tolerance threshold . Your body, already battling workout-induced inflammation, faces a double challenge when food sensitivities join the fight. Managing Diet Changes The numbers tell a concerning story - while 15-20% of Americans battle food sensitivities , athletes face unique hurdles. Exercise stress combined with food reactions creates the perfect storm for gut inflammation. Key Management Strategies: Track your food intake like you track your training. Delayed reactions make detective work essential. Tools like periodic lactate testing help catch overtraining before food sensitivities explode. That popular whey protein shake? It might need a replacement if sensitivity symptoms strike . Remember, your body's food tolerance changes with training stress . What works during rest periods might backfire during intense training blocks. Just ask endurance athletes - 30-50% report gastrointestinal issues that derail their performance . Persistent Bloating Image Source: Frontiers That post-workout balloon feeling in your stomach? It's more than just trapped air. 30-50% of endurance athletes battle significant digestive issues, including stubborn bloating . Causes of Exercise-Related Bloating Your training intensity creates a perfect storm for bloating. Heavy breathing during tough sessions forces excess air into your system, leaving you feeling like an overinflated tire . Your body's stress response kicks in, releasing cortisol that triggers fluid retention and bloating . Key Triggers Strike When: - Dehydration or overhydration hits - Food sits too close to workout time - Heat exposure spikes during training - Breathing patterns intensify - Pre-workout nutrition timing fails Gut Bacteria Imbalance Hard training sessions dramatically alter your gut microbiome composition . This disruption, called dysbiosis, throws your digestive system's bacterial balance into chaos. Studies reveal how prolonged, intense training reshuffles your gut bacteria population, triggering inflammation and digestive havoc . Relief Strategies Here's the good news - your gut responds to training just like your muscles do . Time matters most in fighting exercise bloat. Eat 2-3 hours before your workout . During training? Small sips beat big gulps every time . Prevention Tips: Master belly breathing during workouts to minimize air intake . Watch for bloating as your overtraining canary - tools like periodic lactate testing catch problems early. Persistent bloating? Your training intensity might need adjusting. Remember the gut health paradox - exercise follows a 'J-curve' pattern. Moderate activity strengthens your digestive system, while pushing too hard wreaks havoc . When bloating persists, your body's sending an urgent message to ease off the throttle. Irregular Bowel Movements Image Source: Rupa Health Your bathroom schedule reveals hidden truths about your training intensity. Here's a shocking fact: up to 90.8% of athletes report digestive changes during rest periods . Changes in Frequency Have you noticed your bathroom routine becoming unpredictable? The numbers tell a concerning story - 38% of marathoners battle diarrhea, while 53% face accelerated bowel movements . Training intensity disrupts your system through: - Urgent bathroom needs striking without warning - Unexplained constipation appearing suddenly - Wild swings between both extremes Stool Consistency Changes Time matters when tracking these changes. Studies show heavy exercise dramatically affects stool consistency in well-trained athletes . Your body's stress response triggers a cascade of changes, as rising cortisol levels wreak havoc on your digestive function . Gut Motility Issues Here's a gut-wrenching fact - blood flow to your digestive system can drop by up to 80% during intense exercise . Your overtrained body shows clear signals: Your digestive system hits the brakes while blood rushes to working muscles . Scientists call this "poor gut motility" - that stuck feeling in your stomach isn't just your imagination . Don't worry - tools like periodic lactate testing catch these issues early. This matters because 86% of elite athletes report at least one gastrointestinal symptom, with 15% facing moderately severe or worse symptoms . Watch for persistent changes in bowel habits, especially during rest periods. These red flags wave more frequently in overtrained athletes . Your body faces a perfect storm - reduced digestive blood flow meets elevated stress hormones, creating chaos in your bathroom routine . Constant Nausea Image Source: link.springer.com That queasy feeling before your big race? It's more than pre-race butterflies. Studies reveal between 20-50% of athletes battle significant nausea during training, with competition pushing these numbers even higher . Exercise-Induced Nausea Have you noticed how nausea intensifies as your workout gets harder? Here's a gut-wrenching truth - during ultra-endurance events, 93% of athletes face digestive issues, with 25% experiencing severe nausea and vomiting . Your risk skyrockets when: - Your exercise intensity pushes past 60% of maximum oxygen consumption  - Training stretches beyond 90 minutes - Heat cranks up during your session - Altitude challenges your system Gut-Brain Connection Time matters in understanding your nausea triggers. Your gut and brain maintain constant dialogue through the vagus nerve, stretching from brainstem to digestive tract . This communication network faces disruption when: Stress hormones flood your system, throwing gut function into chaos . That explains your pre-workout queasiness. Heat stress and dehydration amplify these effects, as your digestive system fights for blood flow . Prevention Tips Here's a surprising fact: eating large meals within 1-2 hours of exercise sets you up for disaster . Your stomach needs smart timing: Give your body a 2-3 hour buffer before intense training . Watch those high-fat and high-protein meals - they linger in your system, raising nausea risk during exercise . Tools like periodic lactate testing catch overtraining before nausea derails your progress. Ultra-endurance athletes, take note - nausea strikes 60% of participants . Don't worry - proper hydration strategy makes a difference. Studies show dehydration amplifies nausea severity . Remember your caffeine intake - while it boosts performance, doses above 500mg can trigger nausea . Sensitive to stimulants? Scale back pre-workout caffeine, especially before those gut-testing sessions. Leaky Gut Symptoms Image Source: Frontiers Your gut barrier acts like a fortress wall - until it doesn't. Here's a shocking fact: just 60 minutes of vigorous training at 70% capacity can breach your defenses, triggering leaky gut . Understanding Intestinal Permeability Time matters when protecting your gut barrier. Studies reveal a gut-wrenching truth - strenuous exercise slashes blood flow to your digestive system by 80% . This blood flow nosedive, combined with exercise-induced heat stress, creates the perfect storm for leaky gut. Key Warning Signs Strike When: - Food sensitivities ambush your system - Nutrient absorption plummets - Inflammation becomes your unwanted training partner - Fatigue hits without warning - Digestive problems become your daily companion Impact on Performance Don't worry - you're not alone. 68% of endurance athletes show signs of mild endotoxemia after ultra-endurance events . This condition unleashes an inflammatory cascade through your system. Your recovery time stretches longer as nutrient absorption fails . Even more alarming? Up to 70% of athletes face exercise-induced gastrointestinal distress when pushing too hard without proper recovery . Healing Protocols Here's the good news - your gut lining rebuilds itself weekly . Your body gives you fresh chances to heal: Recovery Strategies: Smart nutrition timing reduces gut stress . Tools like periodic lactate testing catch overtraining before your gut barrier crumbles. Remember, these changes don't last forever - proper training management brings more benefits than temporary setbacks . Heat and dehydration amplify leaky gut symptoms . Training in hot conditions or at altitude? Watch your hydration status and adjust your intensity. Studies show athletes maintaining proper hydration and smart training loads develop stronger gut barriers over time . Reduced Appetite Image Source: Mysportscience Your post-workout shake sits untouched again? Here's a gut-wrenching truth - your hormonal imbalances might be fighting against your nutrition plans . Hormonal Influences Have you noticed how hunger vanishes during heavy training blocks? Studies reveal a troubling pattern - overtraining spikes adrenaline and noradrenaline levels, crushing your appetite . Your body faces a cruel paradox - desperate for fuel yet refusing to eat. Gut Hormone Changes Your appetite control system crumbles under intense training pressure. Research shows prolonged high-volume sessions disrupt your body's natural hunger signals . Your hormones tell the story: - Ghrelin levels plummet during training camps - Cortisol surges destroy hormone balance - Exercise stress hammers gut peptide production The Timing Trap: Most athletes expect hunger to return after that two-hour post-exercise window. Don't worry - you're not alone. Exercise-induced appetite loss plays by different rules, often refusing to bounce back later in the day . Nutrition Strategies Your disappearing appetite demands smart solutions. Studies show inadequate calories during training spike stress hormones and cytokine production, crippling your athletic potential . Tools like periodic lactate testing catch overtraining before your appetite vanishes. Time matters in maintaining proper hydration - research reveals dehydration sabotages both performance and macronutrient metabolism, especially glycogen storage . Smart Solutions: When solid foods feel impossible, liquid nutrition becomes your ally. Smoothies and protein shakes help maintain crucial caloric intake . Remember this surprising fact - your gut adapts like any muscle. Start small, eat frequently, build tolerance gradually. Research confirms steady caloric intake, regardless of macro splits, restores muscle recovery and hormone balance . Gut Inflammation Markers Image Source: Rupa Health Did you know a single intense training session can spike your inflammation markers by 27-fold? Research reveals a gut-wrenching truth - up to 68% of athletes show signs of mild endotoxemia after ultra-endurance events . Testing Options Your blood tells stories your symptoms can't. Key markers reveal hidden training damage: - IL-6 screams inflammation warnings - TNF-α signals systemic stress - CRP exposes recovery needs - Leukocyte counts track immune response - Lymphocyte ratios reveal defense status Understanding Results Time matters when tracking inflammation patterns. A single tough session triggers that 27-fold IL-6 spike . Don't worry - tools like periodic lactate testing catch overtraining before severe inflammation strikes. Key Result Patterns: Your gut barrier faces a serious threat. Studies show 84% of intestinal permeability changes link directly to bacterial populations and IL-6 levels . High-intensity training hits these markers hard - research confirms strenuous exercise unleashes inflammatory cytokines . Treatment Approaches Here's a surprising fact - moderate exercise with smart recovery periods brings maximum benefits while taming inflammation . Your recovery strategy needs precision: Training timing makes or breaks inflammation control. Studies prove proper rest between high-intensity sessions maintains healthy inflammatory responses . Ultra-endurance athletes face unique challenges - 68% show elevated markers , demanding careful monitoring to prevent overtraining syndrome. Remember this crucial detail - each sport triggers unique inflammation patterns. Research shows rowing athletes respond differently than endurance athletes . Your recovery strategy must match your sport's specific demands. Immune System Changes Image Source: link.springer.com Did you know your immune system takes a nosedive during heavy training? Studies reveal a shocking truth - overtraining suppresses your natural defenses, leaving you vulnerable to infections while slowing both fatigue recovery and injury healing . Gut-Immune Connection Here's a surprising fact - your gut houses half your immune army. Your intestinal microbiota stands guard, strengthening barriers and building gut-associated lymphatic tissue (GALT) . Overtraining shatters this defense system: - Antibody production plummets - Immune cells lose their fight - Gut barriers crumble - Inflammatory responses spiral Infection Susceptibility The numbers paint a concerning picture. Athletes battling overtraining syndrome show dangerously low levels of lymphocytes and antibodies . Your weakened defenses leave you exposed: Warning Signs Strike When: Upper respiratory infections become your unwanted training partner . Don't worry - tools like periodic lactate testing catch overtraining before your immune system surrenders. Immune Support Time matters in immune function. Research reveals regular physical activity creates an anti-inflammatory paradise through your gut-brain axis . Push too hard though? Your immune defenses crumble . Your muscles release protective myokines during normal training . But here's a gut-wrenching truth - even elite athletes at peak fitness aren't bulletproof. Studies show 45% face conditions that derail performance and recovery . Remember this crucial detail - infection risk soars during high-stress periods, whether from work demands, race preparation, or travel . Your immune system needs recovery windows just like your muscles do. Recovery Problems Image Source: Rupa Health Have you noticed your recovery taking longer than usual? Here's a gut-wrenching truth - up to 93% of long-distance athletes battle significant digestive issues during intense training, sabotaging their recovery . Gut's Role in Recovery Your gut orchestrates more than digestion - it commands your entire recovery process. Studies reveal a fascinating pattern - athletes naturally develop higher levels of beneficial gut bacteria, enhancing muscle recovery and energy production . Push too hard though? Your gut's nutrient absorption capacity plummets by 80% . Nutrition Absorption Issues Time matters when overtraining strikes. Your body's nutrient highway faces major roadblocks. Research shows prolonged intense exercise creates chaos: - Protein absorption crashes - Vitamin and mineral uptake fails - Electrolyte balance crumbles - Carbohydrate processing stalls Don't worry - tools like periodic lactate testing catch these issues before your gut's absorption ability vanishes. Recovery Optimization Smart Recovery Strategies: Here's a surprising fact - proper nutrition timing combined with gut health maintenance accelerates recovery and boosts performance . Your recovery demands precision: Studies show cutting training intensity by 50-70% during recovery periods restores normal gut function . Elite athletes know this truth well - 45% face conditions that derail performance and recovery . Remember this crucial detail - exercise follows a 'J-curve' effect on gut health. Moderate activity strengthens your digestive system, while pushing too hard triggers inflammation and nutrient absorption problems . Listen to your gut - it knows when to dial back the intensity. Comparison Table: Your Gut Health Warning Signs at a Glance Here's a gut-wrenching truth - up to 93% of long-distance athletes battle digestive issues. Time matters in recognizing these warning signs. Read the full article

[weshipyourride]

Get Inspired: A Look Back At Our Favorite Cycling Stories from 2023

As a global bicycle shipping company, we have intimate knowledge of the many corners of the world to which people ship bikes. But it’s through our Ambassadors and staff that we learn all the different and truly inspiring places that bikes can take people. We took a look back through our blog and are sharing our favorite highlights from 2023, including stories of the people who most inspired us not only to ride more, but to better appreciate what being part of the cycling community can achieve.

Bikeflights Ambassador Lisa Gillespie leads the New York City chapter of Black Girls Do Bike, a national organization dedicated to “championing efforts to introduce the joy of cycling to all women, but especially, women and girls of color.” Lisa spends her days as an RN and clinical professor of nursing, but then she dons her “shero” cape and works to foster a love for cycling at all levels and disciplines of cyclists.

“It’s about visibility for riders that really aren’t seen. Black female cyclists are such a small minority of the field. People are not used to seeing us riding together. It’s important for us to claim a space in a place that we love,” Lisa says.

Read more about Lisa’s journey from mountain biker to triathlete to Black Girls Do Bike “Shero.”

Enzo Moscarella, another Bikeflights Ambassador, dedicated virtually no thought to bikes just a handful of years ago. Now, after authoring and illustrating a bike-themed children’s book and conquering some of cycling’s premiere events like the Leadville Trail 100 MTB, Enzo finds bikes occupying a significant portion of his mind, inspiring him in many aspects of his life.

“I found the phrase ‘send it’ happening more and more in my life,” Enzo says, relating it to situations in his life in which, “the worst that could happen is I fall and have to get back up.”

Read more about how Enzo gained a new perspective on life through riding bikes.

Bikeflights Customer Support Team member Lifan Irwin was helping people ship bikes with Bikeflights before helping people ship bikes with Bikeflights.

As a former bike shop owner in Las Vegas, Lifan brings a unique perspective to the Bikeflights Support Team. Not only is she adept at communicating with customers and aspiring to simply help people ride bikes, she’s a certified mechanic and endeavors to leave no cycling discipline untried. Whatever conditions Southwest Colorado provides, Lifan plans to attempt to ride it.

Read more about how an adventure race led Lifan to be a certified mechanic, former shop owner and Colorado-based member of the Bikeflights Support Team.

World Champion track cyclist and Bikeflights Ambassador Ashton Lambie had set out on a grueling 1,050-mile self-supported gravel race through the Flint Hills of Kansas. A day into the race he found himself sitting in a ditch, in the dark, questioning his resolve to continue. Could a call from NASA rescue his race?

Find out in our profile of Ashton’s Flint Hills Ultra experience.

Sydney Wenger is a fifth grade teacher (and Bikeflights Ambassador) who incorporates her weekend experiences into her lesson plans. As an elite mountain bike racer, Sydney finds a unique way to connect with her students.

��I feel that being competitive in a sport helps me connect with my students in a way most teachers cannot,” said Sydney. “Many students at this age have high hopes for their futures, and I may be one of the only adults in their life who they know striving to be the best they can be or simply even following their passion.”

Read more about Sydney’s double life as an elementary school teacher and elite athlete.

We often talk about what we gain from riding bikes. Bikeflights Ambassador Abe Alkhamees found a passion for cycling, and he lost a lot.

Abe lost 188 pounds. But he also gained a lot, like increased mental and physical health and two projects aimed at helping others appreciate riding bikes.

Read more about Abe’s journey from growing up in Kuwait to his life-changing discovery of bikes.

Learn more about and follow Bikeflights Ambassadors.

[fitnessaccessoriesandequipment]

The Chilling Truth: Unveiling the Remarkable Benefits of Cold Plunge Therapy

In recent years, the wellness world has been abuzz with a chilling trend: cold plunge therapy. Once a secret of elite athletes and hardy Scandinavians, cold water immersion has splashed into mainstream wellness practices. But what lies behind this frosty fascination? Is it just another wellness fad, or are there genuine benefits to be reaped from this icy endeavor?

As someone who once winced at the thought of a cold shower, I too was skeptical. However, my first foray into the world of cold plunge therapy was nothing short of transformative. The initial shock quickly gave way to a surge of vitality, leaving me both invigorated and curiously calm.

The Science Behind Cold Plunge Therapy

When you immerse your body in cold water, it's not just a test of willpower; it's a full-blown physiological and neurological event. The sudden drop in temperature causes your blood vessels to constrict, enhancing circulation as your body works to maintain its core temperature. This improved blood flow can help flush out metabolic waste and reduce inflammation.

Moreover, the shock of the cold triggers a flood of endorphins, the body's natural painkillers, which can lead to a mood boost. Adrenaline is also released, heightening alertness and energy levels. The result? A refreshing jolt to both body and mind.

Major Health Benefits

Improved Circulation and Cardiovascular Health: Regular cold plunges can strengthen your cardiovascular system. The practice trains your blood vessels to be more responsive and efficient, potentially lowering the risk of heart disease.

Enhanced Recovery and Reduced Muscle Soreness: Athletes have long used ice baths to speed up recovery. Cold exposure helps in reducing muscle soreness and inflammation, making it a crucial tool for anyone engaged in regular physical training.

Boost in Mental Health and Resilience: Cold plunge therapy isn't just a physical challenge; it's a mental one. Regularly facing this challenge can fortify mental resilience, reduce stress levels, and even alleviate symptoms of depression and anxiety.

Strengthened Immune System: Studies suggest that regular exposure to cold water can boost the immune system. This is partly due to the increased production of white blood cells in response to the perceived threat of cold.

Weight Loss and Metabolism: There's emerging evidence that cold water immersion can stimulate brown fat, a type of fat that burns calories to maintain body temperature. This could potentially aid in weight loss and improve metabolic health.

Personal Experiences and Testimonials

"Before I started cold plunge therapy, I was constantly battling with fatigue and muscle aches," says Mia, a triathlete. "But after incorporating it into my routine, I've noticed a significant improvement in my recovery time and overall energy levels."

John, a software engineer who struggled with anxiety, shares a similar sentiment. "It was tough at first, but the mental clarity and calmness I feel after each cold plunge are unparalleled. It's like hitting a reset button on my stress levels."

Tips for Getting Started with Cold Plunge Therapy

If you're intrigued and want to give cold plunge therapy a try, here are a few tips to get you started:

Begin gradually. Start with a cold shower and work your way up to a full plunge.

Keep your initial sessions short, around 1-2 minutes, and gradually increase the duration as you become more accustomed.

Always listen to your body and avoid overdoing it, especially in the beginning.

Conclusion

The benefits of cold plunge therapy extend far beyond the initial thrill and challenge. From improved physical health to enhanced mental well-being, this practice offers a range of advantages that are hard to ignore. While it may not be for everyone, those willing to brave the cold often find themselves rewarded with a unique sense of vitality and resilience. So, why not take the plunge and see what benefits await you in these icy depths?

[toughgirlchallenges]

Paula Craig MBE - Embracing the Unknown - Transforming Challenges into Triumphs in Sports and Life, as she charts new paths, inspires resilience, and encourages others to fearlessly pursue their dreams.

Paula Craig, a passionate runner and triathlete, achieved an impressive feat of completing the London Marathon for six consecutive years, from 1995 to 2000, achieving a personal best of 2 hours and 57 minutes in 2000. 

However, her life took a drastic turn in May 2001 when she was involved in a car accident during her cycle training for an upcoming qualifying race for the age group world championships, resulting in paralysis from the waist down.

Undeterred by her life-altering injury, Paula underwent a rigorous five-month rehabilitation process and made a remarkable comeback as a wheelchair athlete. Just 11 months after her accident, she competed in her first post-injury London Marathon, marking the beginning of an inspiring journey. Paula continued to defy expectations by participating in numerous triathlons as a wheelchair athlete, including three world championships, where she achieved gold medals in each event.

Recognising her indomitable spirit, Paula received the prestigious Helen Rollason Award for Inspiration in 2005. In the same year, she was also bestowed with an MBE for her exceptional services to the police. 

Paula's unwavering determination and resilience continued to inspire others as she embarked on yet another extraordinary endeavour. 

In 2022, she made history by swimming the English Channel as part of a six-member relay team, becoming the first person with a complete spinal cord injury to accomplish this feat according to Channel rules, which prohibited the use of a wetsuit. Her awe-inspiring swim raised over £24,000 for Aspire, a charity close to her heart that provides support for individuals affected by spinal cord injuries, enabling them to lead independent lives.

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  Show notes

Who is Paula

Turning 60 in July

Working as a police office for 30 years and retiring in 2017

Her love for sport and swimming

Being the youngest of 4

Moving to London and becoming a radiographer 

Joining the police at 22 years old 

What it was like being in the police and being the only woman on the team

Her running journey and getting into marathons

Running the London Marathon (3hrs 23 mins) in 1995 aged 31

Starting to run for St. Albans Striders

Running the London marathon from the elite women’s start line

Running a sub 3 hr marathon (2hrs 57 mins) in 2000

The mental challenge of running sub - 3hrs and doing specific treadmill training sessions

Needing to average 6m 50s per mile 

Moving into triathlon 

Being hit by a car in March 2001 while on her bike and being left paralysed from the waist down

Being in hospital for 5 months 

Deciding to do the London Marathon as a wheelchair athlete in 2002

Getting back into the pool and how it helped her left arm/hand to recover

Working with the Charity Aspire

Needing to sell everything

Moving into interim accommodation 

Accepting what happened

Focusing on the future 

How our minds can work for us to help us avoid pain

Back on the start line of the London Marathon

Placing 3rd but not going on the podium due to the minus 1 rule

Being the first woman to run and race in a wheel chair for the London Marathon

What happens to her legs while swimming 

Having control of her core 

Deciding to swim the channel as part of a relay team

Having a bone infection 

Starting to swim more and enter swim races

Deciding to swim the channel on the 20th anniversary of her accident

Training weekends with Aspire 

Follow the channel rules and swimming with no wetsuit

Needing to do a qualifier in June - 90 mins in the water - (sub 16 degrees) out for 90 mins and then back in for a 60 min swim

Not being able to swim due to bad weather

Having a 7 day window to complete the swim and then going into a queue

Getting the chance to go again on the 10th October 2021

Needing to turn the boat around due to bad weather

Planning to swim the channel in 2022

Setting off on the 4th August 2022

Dealing with severe sea sickness for the whole crossing

Getting back on to the boat using a spinal board

The final hour of swimming

Heading home and celebrating with pizza!

How to connect with Paula

Life is not about waiting for the storm to pass, it’s about learning to dance in the rain.

Learning to embrace and focus on what she could do

  Social Media

Instagram: @paulacraig37

Aspire provides practical help to people who have been paralysed by Spinal Cord Injury, supporting them from injury to independence 

    Check out this episode!