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ChiliTri triathlon coaching

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ChiliTri triathlon coaching

Karen Parnell, triathlon & endurance coach working with you to achieve your training & race goals. We are passionate about triathlon & endurance coaching.

ChiliTri 121 Triathlon Coaching, Training Plans & Training Camps, Malaga
Helping you achieve your training and race goals. Based in Southern Spain we work with you achieve your training and race goals and all levels. MSc in Sports Performance Coaching, British Triathlon Level 3, IRONMANU Certified and NASM Strength Coach. WOWSA Level 3 Open Water Swimming Coach. TrainingPeaks Level 2 Coach Match C

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Offering bespoke, 121 coaching, training plans and warm weather training camps in Malaga. We focus on you and the way you like to train so use TrainingPeaks, FinalSurge and TrainingTilt. Train the way you need to train, how much time you have to train and wherever you are. We focus on swimming, cycling, running, transition and keeping you injury free with strength, conditioning, mobility, flexibility and stability training.

14/06/2026

🚴‍♂️🏃‍♂️ SBRH #143 is out now!

The Stuff Nobody Puts on Instagram

We see plenty of posts about PBs, podiums and shiny new kit.
What we don't see so much are the things that actually move the needle:

✅ Recovery weeks
✅ Consistency
✅ Getting the basics right
✅ Training that fits around real life

Inside this week's newsletter:

🏊 Swim efficiency and race-day skills
🏊‍♂️ A fresh take on swim fins
🚴 Simpler cycling training advice
🏃 Running consistency and foot health
🥑 Nutrition and recovery insights
🎯 Bespoke training plans

✨ Plus a challenge that asks what it really takes to do the impossible
Sometimes the most important training advice isn't the most exciting.

👇 Link in comments

07/06/2026

🚴‍♂️🏃‍♂️ SBRH Newsletter #142 is out now!
This week we're mixing training science, practical coaching advice and a gadget that made me smile...

Inside:
⚡ A pedal-powered power station for cyclists
🏊 An 8-minute shoulder routine to improve your swim
🚴 Does aerodynamics really matter for everyday riders?
🏃 Is it time to rethink motion-control running shoes?
👩‍🔬 Are we still coaching female athletes like men?
🎯 Sprint & Olympic triathlon training plans
✨ Motivation, inspiration and getting the basics right

Sometimes the biggest improvements don't come from doing more. They come from doing the right things consistently.

Grab a coffee and dive in ☕👇

Link in comments.

02/06/2026

Are we still coaching female athletes like men?

For decades, much of what we considered "best practice" in endurance training and strength coaching was based on research conducted primarily on male athletes.

Yet female athletes have different anatomy, biomechanics and physiological considerations that can influence movement, injury risk and training priorities.

That doesn't mean women need completely different exercises.

It does mean we should question whether every coaching cue, movement standard and strength programme is truly serving female athletes.

In my latest article, I explore:

🏃 Why there may be no such thing as a "perfect" running form

💪 Why female triathletes often benefit from prioritising hip stability, single-leg strength and posterior-chain development

🧠 Why good coaching should work with anatomy, not against it

The goal isn't to move like a male athlete.

The goal is to become the strongest, healthiest and fastest version of yourself.

🔗 Read the full or listen to the article: www.chilitri.com/blogs

Or link in Bio

What coaching advice have you been given that didn't seem to fit your body?

31/05/2026

🏊‍♂️ 🏊‍♂️🚴‍♂️🏃‍♂️ SBRH Newsletter #141 is out now!

This week’s theme: smart tech meets timeless training.

Inside this week:

🚴 A first look at a new low-cost power meter under £200
🏃 Japan’s fascinating old-school “effortless” running style
🧠 1935 exercises that still look surprisingly relevant today
🏊 Open water brain training & cold-water swim destinations
🚴 Summer cycling tips & helmet advice
🧠 Recovery, mobility & protein insights
✨ Plus a lovely running inspiration story to finish

A nice reminder that not every performance breakthrough has to involve the latest technology.

Grab a coffee and dive in ☕👇

Link in comments.

24/05/2026

🚴‍♂️🏃‍♂️ SBRH Newsletter #140 is out now!

This week’s edition is packed with practical advice, endurance inspiration and smart training ideas for swimmers, cyclists, runners and triathletes.

Inside this week:

🏊 New lower-cost FORM smart goggles
🌊 London’s new Thames open water swim venue
🚴 AI cycling sunglasses & bikepacking adventures
🏋️ HYROX training plans and marathon crossover
🏃 The unusual 9-day marathon training cycle
⚡ Electrolytes, wetsuits & aero myths
✨ Plus the inspiring story of Alfonsina Strada

Grab a coffee and dive in ☕👇

Link in comments.

17/05/2026

SBRH ChiliTri Newsletter #139: New SBRH Newsletter out now!

Whether you’re a swimmer, cyclist, runner or triathlete, this week’s newsletter is packed with practical tips, useful ideas and a bit of inspiration to help you train smarter and enjoy the process more.

This week includes:

🏊 Swim efficiency & stroke rate tips
🌊 Open water safety advice
👟 Carbon fibre insoles for everyday trainers
🚴 Cycling posture fixes
🏃 Lessons from the new sub-2 marathon era
🧠 Mobility, recovery & fuelling tips
✨ Inspiration from Sir David Attenborough

Grab a coffee and have a read ☕👇

Link in comments.

13/05/2026

Could one of the body’s most overlooked endurance muscles help support triathlon performance and recovery?

I’ve been diving into some fascinating research on the soleus muscle and its potential role in blood sugar regulation, recovery, and metabolic health.

What makes this interesting for triathletes is that it’s not about another hard session or more training load. It’s about what happens in the hours between sessions.

In my latest article, I explore:
• why the soleus matters for endurance athletes
• the science behind “soleus activation”
• and a simple protocol you can try during sedentary periods

It’s a really interesting area of emerging research and one I think endurance athletes should be paying attention to.

Link in comments.

10/05/2026

SBRH ChiliTri Newsletter #138: Letting Go… and Moving Forward 🚗➡️🏊‍♂️🚴‍♂️🏃‍♂️

This week felt a bit emotional…
I sold my Audi after 20 years 🚗
From brand new to goodbye — that’s a lot of memories.
But it was time for something more efficient and future-focused 🌱
Funny how that mirrors training…
Sometimes you have to let go of what’s comfortable to move forward.

That’s exactly what this week’s newsletter is about 👇

🏊‍♂️ Tough swim sets (if you’re feeling brave!)
🌊 Open water tips from the best
🚴‍♂️ A smart bike upgrade worth a look
🏃‍♂️ Lessons from the sub-2 marathon breakthrough
⏱ Plans to get you race-ready without the panic
🧠 Smarter ways to approach your running
🌱 Sustainability in triathlon
✨ And an incredible ultra story to inspire

Progress isn’t always big and dramatic… sometimes it’s just making the right next move.

👉 Read it here: Link in Comments

03/05/2026

SBRH ChiliTri Newsletter #137: From Borrowed Bikes to Big Goals 🚴‍♂️🏊‍♂️🏃‍♂️

From racing Santa Cruz on a borrowed bike with dodgy brakes… to chasing smarter, more structured training 🚴‍♂️😅

This week’s newsletter is all about that journey — starting where you are and building from there.

Inside this week:
🏊‍♂️ Swim tips to feel smoother and more confident
🚴‍♂️ A simple bike upgrade that actually makes a difference
🏃‍♂️ The sub-2 marathon moment (and what it means for you)
🧠 Running advice for when things just feel off
⏱ Quick tri sessions for busy schedules
✨ Plus a brilliant reminder that kindness still matters in sport
You don’t need perfect kit or perfect conditions… just consistency and a plan 💪

👉 Read it here: Link in Comments

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