The Difference Between Good and Great: One Critical Choice

Do You “Need” a Coach?

Obviously, the answer is no. No one strictly “needs” a coach. BUT if, as an endurance athlete, you have specific goals, the right coach will always be hugely beneficial.

Anyone can do it themselves, just like anyone can cut their own hair, paint their own walls, or hang their own doors. However, paying for expertise generally means getting the job done faster and to a higher standard.

I often hear athletes proudly proclaim, “I achieved ‘X’ on my own through pure determination, discipline, and willpower. I don’t need anyone else.” To which I always respond: That’s impressive – now imagine what you could have achieved with the extra support the right coach provides.

There’s a reason why every great sportsperson has a coach. You might not be aiming to be a world champion, but don’t you want to be the absolute best version of yourself?

Notice I’ve repeated “the right coach” – and that distinction is crucial.

After years in this game, I’ve learned that the relationship between coach and athlete is everything. Sometimes a partnership starts brilliantly but evolves to reveal fundamental misalignments. When that happens, the healthiest approach is to part ways professionally, thanking each other for the journey.

For a coaching relationship to work, you need shared core values and beliefs. I’ve separated from athletes whose approaches conflict with my fundamental philosophy that a better person makes a better athlete. If an athlete is willing to cut corners or prioritise outcomes over integrity, we’re not a good match.

I’ve also moved on from athletes who consistently undermine structured training. Rest days aren’t suggestions – they’re critical. An athlete adding an “easy” 10-mile run on a recovery day or sneaking in unnecessary strength work isn’t demonstrating commitment; they’re potentially sabotaging their own progress.

My mantra is always “Your Goals are My Goals” – but that doesn’t mean blindly supporting every impulse.

I’ve invested years studying endurance, biomechanics, and strength conditioning. For the right athlete, I can be transformative. For the wrong one, I’m likely seen as an obstacle.

The Tangible Benefits of Coaching: 

A great coach transforms your athletic journey through systematic, science-backed support:

Structured Learning and Optimisation:

Coaches provide training plans rooted in scientific principles and proven methods. Unlike self-devised programs, these structured approaches are designed for maximum efficiency, ensuring every training session has purpose and precision. For athletes balancing training with work, family, and other responsibilities, this targeted approach means achieving better results in less time.

Customised Performance Strategy:

 Cookie-cutter training plans are a thing of the past. A skilled coach tailors programs to your:

  • Unique physiological makeup
  • Individual strengths and weaknesses
  • Specific age and fitness level
  • Personal performance goals

This level of personalisation is virtually impossible to achieve through self-teaching or generic online resources.

Accountability and Psychological Support 

Beyond physical training, a coach serves as:

  • A motivational catalyst
  • An emotional support system
  • An accountability partner who ensures you:
    • – Stick to training schedules
    • – Push through performance barriers
    • – Overcome mental and physical setbacks

Safety and Technical Mastery 

Coaches bring critical expertise in:

  • Proper form and technique
  • Injury prevention strategies
  • Recognising signs of overtraining
  • Biomechanics optimisation

Advanced Insights and Continuous Improvement 

Leveraging years of experience working with diverse athletes, coaches offer:

  • Nuanced performance feedback
  • Constructive criticism
  • Performance monitoring
  • Strategic technique refinement

The Holistic Approach 

A great coach doesn’t just improve your athletic performance – they invest in your comprehensive development as an athlete and individual. They bring a wealth of knowledge accumulated through years of working with athletes across various disciplines.

Remember, the goal isn’t just to train harder, but to train smarter. The right coach can be the difference between good and great – between potential and breakthrough.

Closing Thoughts: Your Potential, Unleashed

Ultimately, a coach isn’t about replacing your drive or undermining your self-belief. A great coach is a catalyst – someone who helps you unlock potential you didn’t even know you possessed. They’re the mirror reflecting your capabilities, the strategist mapping your path, and occasionally, the gentle but firm voice that keeps you accountable.

Whether you choose to work with a coach or continue your journey independently, the most important thing is maintaining curiosity, commitment, and a growth mindset. 

Keep learning, keep challenging yourself, and never stop believing in your capacity to improve.

Your athletic journey is uniquely yours. Own it.

  • The Difference Between Good and Great: One Critical Choice
  • “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
  • The Power of ‘Pause’: Mastering Recovery for Peak Performance.
  • Beyond “Toughing It Out”: Intelligent Training Through Illness
  • Debunking Running Terminology: What You Really Need to Know
  • Be Impressed by intensity, not volume.
  • Mental Muscles: Visualise Your Way to Endurance Supremacy
  • S&C – What does the C actually mean?
  • Rethinking Injury Management:
  • Walk Your Way to Faster Running
  • RED-S; Relative Energy Deficiency in Sport
  • Periodisation Deep Dive
  • Low Energy Availability (LEA):
  • How do we burn calories? Let me count the ways…
  • Fuel Up to Smash Your Endurance Goals:
  • Supercompensation – the effective but counterintuitive training methodology.
  • Practical Mental Coping Strategies for Endurance Lows
  • Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
  • The Importance of Periodisation in Endurance Training
  • Monitoring and Managing Fatigue in Endurance Training
  • All About Stress
  • Train your breathing for better race results
  • Does how you breathe really matter?
  • Unlocking Your Athletic Potential: Nature vs. Nurture
  • Recovery: The Unsung Hero of Triumphs
  • Build Consistently, Adapt Relentlessly
  • Minimum effort. Maximum Impact
  • Specificity is KING for Endurance
  • Strength Reigns Supreme in Endurance
  • The 5 Pillars of the DB Training Methodology
  • “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”

    As endurance athletes, we pour our hearts and souls into training for our biggest races. The months of gruelling workouts, careful nutrition, and mental preparation all culminate in that one pivotal event – the “A” race we’ve been building towards. But once the finish line tape is broken and the elation of achievement begins to fade, many athletes are left feeling a sense of emptiness and letdown. This post-race comedown is a natural part of the cycle, but handling it effectively is crucial for avoiding burnout and setting yourself up for future success. In this post, we’ll explore the reasons behind the post-race slump and share strategies for emerging from it stronger than ever.

    There are several key factors that contribute to the post-race comedown:

    Hormonal shift: 

    During intense training and competition, our bodies produce elevated levels of hormones like cortisol, adrenaline, and endorphins that keep us energized and focused. But once the race is over, these hormone levels plummet, leading to a feeling of lethargy and emotional flatness.

    Lack of structure: 

    The regimented training schedule that provided a clear sense of purpose for months on end is suddenly gone, leaving athletes feeling lost and unsure of what to do next. This abrupt shift in routine can be disorienting.

    Identity crisis: 

    For many endurance athletes, their sport is a core part of their identity. When that intense focus is no longer required, it can leave a void and lead to feelings of losing one’s sense of self.

    Unmet expectations: 

    Even if an athlete achieves their goal, there can still be a sense of disappointment if the experience didn’t live up to their lofty expectations. The “let-down” feeling can set in as a result.

    Recovery demands: 

    The physical toll of the race means the body requires extensive rest and recovery, which can make athletes feel sluggish and unmotivated compared to their peak performance state.

    Understanding these underlying reasons is the first step towards developing effective coping strategies. 

    Now let’s explore practical ways for athletes to navigate the post-race comedown and position themselves for future success. 

    Here are some proven techniques for handling the post-race comedown:

    Allow for a recovery period: 

    Rather than immediately jumping back into training, give yourself ample time to physically and mentally recover. Listen to your body’s signals and don’t rush the process. Aim for 1-2 weeks of active recovery before gradually ramping back up.

    Maintain a routine: 

    Even if your training schedule is on hold, try to maintain a sense of structure and purpose in your daily life. Stick to a consistent sleep schedule, continue healthy eating habits, and find other fulfilling activities to occupy your time.

    Engage in self-care: 

    Use this downtime to focus on your overall wellbeing. Indulge in hobbies, spend quality time with friends and family, and make time for relaxation and rejuvenation. Activities like yoga, meditation, and massage can be particularly helpful.

    Set new goals: 

    Once you’ve given yourself time to recover, start looking ahead to your next challenge. Set new training and performance goals that will reignite your passion and sense of purpose. Having a clear vision for the future can help provide motivation.

    Reflect and celebrate: 

    Take time to acknowledge your accomplishments and the hard work that led you to this point. Journal about your race experience, share your story, and ALL your feelings with loved ones and whoever is part of your support crew; coach, training partners etc, and find ways to commemorate your achievement. This positive reinforcement can help offset feelings of emptiness.

    By implementing these strategies, endurance athletes can navigate the post-race comedown in a healthy way and emerge even stronger for their next big challenge. The key is being proactive, patient, and focused on long-term growth rather than immediate gratification.

    The post-race comedown is an unavoidable part of the athletic journey, but with the right mindset and proactive approach, you can overcome it and use it as fuel for your next big challenge.

    Be patient with yourself, focus on self-care, and keep your long-term goals in sight. By doing so, you’ll be able to ride the emotional waves of the sport without letting them pull you under.

    So take the time you need to rest and recover, then get ready to rise up and tackle your next big adventure.

    The finish line may be behind you, but the road ahead is full of boundless opportunity.

  • The Difference Between Good and Great: One Critical Choice
  • “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
  • The Power of ‘Pause’: Mastering Recovery for Peak Performance.
  • Beyond “Toughing It Out”: Intelligent Training Through Illness
  • Debunking Running Terminology: What You Really Need to Know
  • Be Impressed by intensity, not volume.
  • Mental Muscles: Visualise Your Way to Endurance Supremacy
  • S&C – What does the C actually mean?
  • Rethinking Injury Management:
  • Walk Your Way to Faster Running
  • RED-S; Relative Energy Deficiency in Sport
  • Periodisation Deep Dive
  • Low Energy Availability (LEA):
  • How do we burn calories? Let me count the ways…
  • Fuel Up to Smash Your Endurance Goals:
  • Supercompensation – the effective but counterintuitive training methodology.
  • Practical Mental Coping Strategies for Endurance Lows
  • Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
  • The Importance of Periodisation in Endurance Training
  • Monitoring and Managing Fatigue in Endurance Training
  • All About Stress
  • Train your breathing for better race results
  • Does how you breathe really matter?
  • Unlocking Your Athletic Potential: Nature vs. Nurture
  • Recovery: The Unsung Hero of Triumphs
  • Build Consistently, Adapt Relentlessly
  • Minimum effort. Maximum Impact
  • Specificity is KING for Endurance
  • Strength Reigns Supreme in Endurance
  • The 5 Pillars of the DB Training Methodology
  • The Power of ‘Pause’: Mastering Recovery for Peak Performance.

    Recovery is the secret weapon that many endurance athletes overlook in their quest for peak performance. While the thrill of pushing through tough workouts and logging long miles can be addictive, it’s actually during rest that your body adapts, rebuilds, and grows stronger.

    Think of recovery as the invisible training partner that transforms all your hard work into tangible gains. Whether it’s a strategic active recovery session, a well-placed rest day, a deload week, or a carefully planned taper before your big race, mastering the art of recovery is just as crucial as nailing your hardest workouts. 

    Let’s explore how to optimise your downtime to maximise your performance.

    Active Recovery Sessions

    Active recovery sessions are a strategic tool in your training arsenal, designed to promote blood flow and accelerate the body’s natural healing processes without adding additional stress. These low-intensity workouts—typically performed at 50-60% of your maximum heart rate—help flush metabolic waste products from your muscles while promoting the delivery of oxygen and nutrients essential for repair. The key is to stay well below your aerobic threshold; think easy runs where conversation flows effortlessly, gentle swims that feel more like a glide than a workout, or light cycling with minimal resistance. For most endurance athletes, these sessions should last 30-45 minutes and can include dynamic stretching, mobility work, or light cross-training activities. Research shows that active recovery can reduce muscle soreness, improve range of motion, and maintain neuromuscular pathways—all while giving your body the break it needs from high-intensity training.

    Complete Rest Days

    Complete rest days are non-negotiable pillars of any solid training program, serving as your body’s opportunity for deep physiological restoration. During these zero-training days, your muscles repair micro-tears, glycogen stores fully replenish, and your endocrine system rebalances—particularly cortisol levels, which can become elevated during sustained training blocks. Most athletes require 1-2 full rest days per week, though this may vary based on training age, volume, and intensity. Remember: rest days are not signs of weakness but rather strategic opportunities for adaptation that ultimately lead to stronger performance.

    Deload Weeks

    Deload weeks represent a broader recovery strategy, typically implemented every 4-6 weeks of structured training. During these periods, training volume is reduced by 40-60%, allowing for comprehensive recovery while maintaining fitness. This systematic reduction prevents the accumulation of physical and mental fatigue that can lead to overtraining syndrome. A well-designed deload week maintains the basic structure of your training but scales back the challenging elements—shorter long runs, fewer high-intensity intervals, and an overall decrease in training stress score (TSS). This periodic reset is particularly crucial during high-volume training blocks or when preparing for key events.

    Tapering

    Tapering is the sophisticated art of reducing training load before a target race while maintaining fitness and ensuring peak performance. An effective taper, typically lasting 7-21 days depending on your event and training history, involves a calculated reduction in volume while preserving some high-intensity work to maintain neuromuscular sharpness. Research indicates that a proper taper can improve performance by 2-3%, which could mean several minutes in a marathon. The key is to reduce training volume by 40-60% progressively while maintaining approximately 80% of training frequency and including short, race-pace efforts to stay sharp. This approach allows your muscles to fully repair, glycogen stores to peak, and your central nervous system to refresh—all while preventing the staleness that can come from complete rest.

    Remember that mastering recovery is as much an art as it is a science – it requires patience, self-awareness, and often the discipline to do less rather than more. The most successful athletes aren’t just the ones who train the hardest, but those who understand that adaptation happens during recovery, not during the workout itself. By strategically implementing these recovery tools – from active recovery sessions to well-planned tapers – you’re not just preventing burnout and injury; you’re actually building a stronger, more resilient athlete. Listen to your body, trust the process, and give yourself permission to embrace these essential periods of restoration. Your future race-day self will thank you.

    Practical Breakdown of Examples for Each Recovery Strategy

    Active Recovery Sessions:

    Runners: A 30-minute easy jog at conversational pace (heart rate below 140 bpm), followed by 15 minutes of mobility work including leg swings, hip circles, and ankle mobility exercises

    Cyclists: 45 minutes of spinning at 50-60% FTP (Functional Threshold Power), keeping cadence high (90+ rpm) but power low

    Cross-training options: A 30-minute swim focusing on form rather than speed, or a yoga flow session focusing on stretches beneficial for endurance athletes

    Sample weekly placement: Schedule these sessions after hard interval workouts or long endurance efforts

    Rest Days:

    Complete rest: Truly inactive days – no structured exercise at all.
    Light movement only: Gentle walking, basic stretching, or foam rolling as needed.
    Recovery tools: Use compression boots for 30-45 minutes, take an epsom salt bath, or focus on getting an extra hour of sleep.
    Optimal timing: Place these after your hardest training days or longest endurance sessions, typically following Saturday/Sunday big training blocks.

    Deload Week Example (Marathon Training): 

    Normal Week vs. Deload Week comparison:
    Long run: 20 miles → 12 miles
    Interval session: 8x800m → 4x800m
    Tempo run: 8 miles → 4 miles
    Weekly mileage: 50 miles → 30 miles
    Maintain: Same number of sessions but reduced duration/intensity

    Tapering Example (for a marathon): 

    3 weeks out:
    Reduce volume by 20%
    Keep 2 quality sessions but reduce repeats
    Long run reduced to 2.5 hours maximum

    2 weeks out:
    Reduce volume by another 20%
    One medium-long run at 90 minutes
    Include 2-3 mile race-pace segments in runs

  • The Difference Between Good and Great: One Critical Choice
  • “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
  • The Power of ‘Pause’: Mastering Recovery for Peak Performance.
  • Beyond “Toughing It Out”: Intelligent Training Through Illness
  • Debunking Running Terminology: What You Really Need to Know
  • Be Impressed by intensity, not volume.
  • Mental Muscles: Visualise Your Way to Endurance Supremacy
  • S&C – What does the C actually mean?
  • Rethinking Injury Management:
  • Walk Your Way to Faster Running
  • RED-S; Relative Energy Deficiency in Sport
  • Periodisation Deep Dive
  • Low Energy Availability (LEA):
  • How do we burn calories? Let me count the ways…
  • Fuel Up to Smash Your Endurance Goals:
  • Supercompensation – the effective but counterintuitive training methodology.
  • Practical Mental Coping Strategies for Endurance Lows
  • Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
  • The Importance of Periodisation in Endurance Training
  • Monitoring and Managing Fatigue in Endurance Training
  • All About Stress
  • Train your breathing for better race results
  • Does how you breathe really matter?
  • Unlocking Your Athletic Potential: Nature vs. Nurture
  • Recovery: The Unsung Hero of Triumphs
  • Build Consistently, Adapt Relentlessly
  • Minimum effort. Maximum Impact
  • Specificity is KING for Endurance
  • Strength Reigns Supreme in Endurance
  • The 5 Pillars of the DB Training Methodology
  • Beyond “Toughing It Out”: Intelligent Training Through Illness

    The path of an endurance athlete isn’t always paved with perfect health and peak performance. 

    As dedicated athletes, we often face the frustrating dilemma of whether to lace up our shoes when our bodies are fighting off seasonal bugs. 

    While the temptation to push through illness can be strong – especially with upcoming races or training goals – the decision to train or rest requires both wisdom and strategy. 

    Let’s explore how to navigate the delicate balance between maintaining fitness and respecting your body’s need for recovery when illness strikes.

    Fitness lost during illness

    First, let’s address the elephant in the room: fitness loss during illness. Many athletes panic at the thought of losing hard-earned gains during a forced break. However, research shows that it takes significantly longer to lose fitness than most people think. A week of modified training or even complete rest won’t derail your season. In fact, pushing too hard during illness is far more likely to set you back than taking appropriate rest.

    Understanding your body’s signals is crucial during these times. That scratchy throat or unusual fatigue isn’t just an inconvenience – it’s your body’s way of demanding attention. Think of illness as a yellow traffic light in your training journey. Sometimes you need to slow down, other times you need to stop completely, but rushing through at full speed is never the answer.

    The tricky part comes in distinguishing between situations where modified training can be beneficial and those where rest is non-negotiable. This isn’t just about comfort – it’s about understanding how exercise affects your immune system and overall recovery. Training with certain symptoms can actually strengthen your body’s response, while exercising with others can compromise your immune system and extend your illness.

    The Mental Game

    Let’s talk about the mental game – because let’s face it, that’s often the hardest part. Being sidelined, even temporarily, can mess with our heads. We start to stress about lost fitness, missed training blocks, and derailed race plans. But here’s the reality check we all need: some of the world’s most successful athletes have faced illness mid-season. What sets them apart isn’t their immunity to getting sick – it’s their approach to recovery.

    Consider this your opportunity to work on the often-neglected aspects of athletic performance. When you can’t hit your usual training intensities, you can focus on mobility work, technique analysis, or even mental preparation. Many athletes emerge from illness breaks with improved form and fresh motivation, having used the downtime to reset both physically and mentally.

    Impacting Others

    One often overlooked aspect of training through illness is the impact on those around us. Training partners, gym-mates, and fellow athletes depend on us to make responsible decisions. Showing up to a group workout while contagious isn’t dedication – it’s potentially compromising others’ training and health. Part of being a mature athlete is recognising when staying home isn’t just best for us, but best for our entire athletic community.

    The Plan

    The key to navigating illness lies in developing a strategic approach rather than making emotional decisions. This means having a clear protocol in place before you get sick, so you’re not making judgment calls when you’re already under the weather. Think of it as another aspect of your training plan – one that’s just as important as your workout schedule or nutrition strategy.

    Remember, your relationship with endurance sports is a marathon, not a sprint. Every elite athlete’s career is marked by periods of adaptation and adjustment. Those who sustain long-term success aren’t the ones who never get sick – they’re the ones who master the art of working with their bodies rather than against them. The ability to pivot, adjust, and sometimes completely step back is as valuable a skill as any training technique.

    As we head deeper into cold and flu season, take time to develop your own illness protocol. Write it down, share it with your coach or training partners, and commit to following it. Consider it an investment in your long-term athletic development. After all, the true measure of an athlete isn’t just their ability to push through tough workouts – it’s their capacity to make intelligent decisions that support sustained performance.

    In the end, illness doesn’t have to be a complete roadblock in your endurance journey. With the right approach, it can be a temporary detour that ultimately leads to greater body awareness, smarter training decisions, and more sustainable athletic development. The next time you feel those first symptoms coming on, remember: responding with wisdom today keeps you stronger for all your tomorrows.

    Judging Symptoms and their Severity

    The general rule of thumb is the “neck check”:

    Symptoms above the neck (runny nose, sore throat, mild headache): Usually OK to exercise at reduced intensity

    Symptoms below the neck (chest congestion, body aches, fever, stomach issues): Rest is essential

    Here’s a more detailed breakdown:

    When it’s OK to train (with modifications):
    • Mild cold symptoms
    • Clear runny nose
    • Minor sore throat
    • Train at 50-70% of normal intensity
    • Reduce duration
    • Stay well hydrated
    • Monitor how you feel and stop if symptoms worsen
    When you should rest:
    • Fever (absolutely no training)
    • Influenza symptoms
    • Chest congestion/cough
    • Severe fatigue
    • Body aches
    • Stomach issues
    • Any difficulty breathing
    Return to training protocol:
    • Wait until major symptoms resolve
    • Start at 50% intensity for first 2-3 sessions
    • If feeling good, increase by ~10-15% each subsequent session
    • Take 5-7 days to return to full training
    Remember that training while seriously ill can:
    • Prolong recovery time
    • Weaken immune response
    • Increase risk of complications (like myocarditis)
    • Lead to poor performance and injury due to compromised coordination

    How to Modify accordingly

    Endurance/Cardio Modifications:
    1. Heart Rate Based
      Keep heart rate 20-30 beats below normal training zone
      Stay in aerobic zone (conversational pace)
      Stop if heart rate is unusually high for the effort level
    2. Duration Changes
      Reduce session length by 30-50%
      Example: If you normally run 60 minutes, cut to 30-40 minutes
      Break longer sessions into shorter chunks with rest periods
    3. Intensity Adjustments
      Replace high-intensity intervals with steady-state work
      If you normally run, switch to power walking
      If you cycle, reduce resistance/stay seated
      Pool workouts: focus on technique rather than speed
    Specific Activity Modifications:
    • Running: Walk/run intervals instead of continuous running
    • Swimming: Technical drills instead of hard sets
    • Cycling: Flat routes, avoid hills, lower gear
    • Use perceived effort scale of 1-10: stay at 4-6 maximum
    Recovery Modifications:
    • Double your normal rest intervals
    • Take extra recovery days between sessions
    • Include more dynamic stretching
    • Focus on breathing exercises
    Environmental Considerations:
    • Train indoors if possible to control temperature
    • Avoid training in cold/wet conditions
    • Stay extra hydrated (illness increases fluid needs)
    • Wear additional layers to stay warm
  • The Difference Between Good and Great: One Critical Choice
  • “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
  • The Power of ‘Pause’: Mastering Recovery for Peak Performance.
  • Beyond “Toughing It Out”: Intelligent Training Through Illness
  • Debunking Running Terminology: What You Really Need to Know
  • Be Impressed by intensity, not volume.
  • Mental Muscles: Visualise Your Way to Endurance Supremacy
  • S&C – What does the C actually mean?
  • Rethinking Injury Management:
  • Walk Your Way to Faster Running
  • RED-S; Relative Energy Deficiency in Sport
  • Periodisation Deep Dive
  • Low Energy Availability (LEA):
  • How do we burn calories? Let me count the ways…
  • Fuel Up to Smash Your Endurance Goals:
  • Supercompensation – the effective but counterintuitive training methodology.
  • Practical Mental Coping Strategies for Endurance Lows
  • Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
  • The Importance of Periodisation in Endurance Training
  • Monitoring and Managing Fatigue in Endurance Training
  • All About Stress
  • Train your breathing for better race results
  • Does how you breathe really matter?
  • Unlocking Your Athletic Potential: Nature vs. Nurture
  • Recovery: The Unsung Hero of Triumphs
  • Build Consistently, Adapt Relentlessly
  • Minimum effort. Maximum Impact
  • Specificity is KING for Endurance
  • Strength Reigns Supreme in Endurance
  • The 5 Pillars of the DB Training Methodology
  • Debunking Running Terminology: What You Really Need to Know

    As runners, we’re bombarded with a plethora of technical terms and jargon that can sometimes feel overwhelming. 
    Whether you’re a seasoned marathoner or just lacing up your shoes for the first time, you’ve likely heard phrases like “running mechanics,” “running economy,” and “running efficiency” thrown around. But what do these terms actually mean, and how do they impact your performance? 

    In this post, we’ll break down these key concepts in simple, easy-to-understand language. 
    By the end, you’ll have a clearer picture of the science behind your stride and how you can use this knowledge to become a more informed, efficient runner. 

    Let’s dive in and demystify some of the most common—and commonly misunderstood—running terminology.

    Running mechanics: 
    Running mechanics refers to how a person moves their body while running. 
    It includes things like:
    Arm swing
    Foot strike (how your foot lands)
    Stride length
    Body posture
    Cadence (steps per minute)

    Good running mechanics can help prevent injuries and improve performance.

    Example:
    Let’s use arm swing as an example:
    Inefficient mechanics: A runner who swings their arms across their body (crossing the midline) wastes energy and may cause rotation in the torso.
    Efficient mechanics: Arms swing forward and back, close to the body, with elbows bent at about 90 degrees. This helps maintain balance and can actually assist with forward momentum.

    Running economy: 
    Running economy is how efficiently a runner uses oxygen at a given pace.
    It’s like fuel efficiency in a car, but for runners. A runner with good economy uses less energy to maintain a certain speed. Factors that affect running economy include:
    Running mechanics
    Body composition
    Training adaptations
    Environmental conditions

    Example:
    Alex and Sam are both training for a marathon.
    During a 10-mile training run at the same pace:
    Alex consumes 70 ml of oxygen per kg of body weight per minute
    Sam consumes 65 ml of oxygen per kg of body weight per minute

    Why this matters:
    Sam is using less oxygen (energy) to run at the same pace as Alex.
    This means Sam is likely to feel less fatigued at the end of the run.
    Over the course of a marathon, this difference in energy expenditure becomes significant.
    Long-term implications:
    Sam may be able to maintain this pace for a longer distance.
    Sam might recover more quickly between training sessions.
    In a race scenario, Sam would have more energy reserves for a strong finish.
    Practical outcome:
    If both increase their pace, Sam might be able to sustain the faster speed longer than Alex.
    In a marathon, Sam might finish several minutes ahead of Alex, despite starting at the same pace.

    Running efficiency:
    Running efficiency is closely related to running economy.
    It’s about how well a runner converts energy into forward motion.
    An efficient runner wastes less energy on unnecessary movements. Improving efficiency can help runners:
    Run faster with the same effort
    Run longer before fatigue sets in
    Recover more quickly between runs

    Example: Let’s compare two runners over a 10K race:
    Runner A finishes in 45 minutes, taking 180 steps per minute with a stride length of 1.5 meters.
    Runner B also finishes in 45 minutes, but takes 170 steps per minute with a stride length of 1.6 meters. 
    Runner B is more efficient because they cover the same distance in the same time with fewer steps, suggesting less energy expenditure.

    As we’ve explored the concepts of running mechanics, economy, and efficiency, it becomes clear that these aren’t just fancy terms for coaches and elite athletes. They’re practical tools that every runner can use to improve their performance and enjoyment of the sport. 
    By understanding how your body moves, how efficiently it uses energy, and how to optimise your running form, you’re empowering yourself to become a better runner. 
    Remember, small improvements in these areas can lead to significant gains over time, whether you’re aiming for a new personal best or simply want to run more comfortably. 
    So the next time you lace up your shoes, take a moment to think about your mechanics, consider your economy, and strive for efficiency. 
    Your future running self will thank you. Keep learning, keep improving, and most importantly, keep running!

  • The Difference Between Good and Great: One Critical Choice
  • “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
  • The Power of ‘Pause’: Mastering Recovery for Peak Performance.
  • Beyond “Toughing It Out”: Intelligent Training Through Illness
  • Debunking Running Terminology: What You Really Need to Know
  • Be Impressed by intensity, not volume.
  • Mental Muscles: Visualise Your Way to Endurance Supremacy
  • S&C – What does the C actually mean?
  • Rethinking Injury Management:
  • Walk Your Way to Faster Running
  • RED-S; Relative Energy Deficiency in Sport
  • Periodisation Deep Dive
  • Low Energy Availability (LEA):
  • How do we burn calories? Let me count the ways…
  • Fuel Up to Smash Your Endurance Goals:
  • Supercompensation – the effective but counterintuitive training methodology.
  • Practical Mental Coping Strategies for Endurance Lows
  • Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
  • The Importance of Periodisation in Endurance Training
  • Monitoring and Managing Fatigue in Endurance Training
  • All About Stress
  • Train your breathing for better race results
  • Does how you breathe really matter?
  • Unlocking Your Athletic Potential: Nature vs. Nurture
  • Recovery: The Unsung Hero of Triumphs
  • Build Consistently, Adapt Relentlessly
  • Minimum effort. Maximum Impact
  • Specificity is KING for Endurance
  • Strength Reigns Supreme in Endurance
  • The 5 Pillars of the DB Training Methodology
  • Be Impressed by intensity, not volume.

    Spark Your Endurance:
    Why Intensity is the Secret Ingredient Your Training is Missing

    I see so many athletes, including those that work with coaches logging endless miles without seeing significant improvements in their endurance performance, and often getting easily avoided overuse injuries. It seems it is still believed that volume is the only thing that matters.

    It’s time to shake up your training routine and truly embrace the power of intensity. While building volume is crucial for endurance athletes, relying solely on long, slow distance workouts is like trying to win a race with only half your engine firing.

    Properly and precisely incorporating high-intensity training into your regimen isn’t just a trend—it’s a scientifically backed, well researched game-changer and it can unlock your true potential, boost your performance, and make those gruelling races feel a whole lot easier, taking you from ‘good’ to ‘great’.

    Benefits of adding Intensity Work

    Improved VO2 max:
    High-intensity workouts can increase the body’s ability to utilise oxygen during exercise, leading to better overall endurance performance.

    Enhanced lactate threshold:
    Intense training helps the body become more efficient at clearing lactic acid, allowing athletes to maintain higher intensities for longer periods.

    Increased power output:
    High-intensity intervals can improve an athlete’s ability to generate force quickly, which is crucial for sprints and hill climbs in endurance events.

    Time efficiency:
    Intense workouts can provide significant fitness gains in shorter training sessions, which is beneficial for athletes with limited training time.

    Mental toughness:
    High-intensity training can help athletes develop the mental resilience needed to push through discomfort during competitions.

    Improved economy:
    Intense workouts can enhance an athlete’s efficiency of movement, leading to better performance with less energy expenditure.

    Metabolic adaptations:
    High-intensity training can boost the body’s ability to use fat as fuel, potentially improving endurance performance.

    Injury prevention:
    Incorporating intensity can help maintain muscle strength and power, which may reduce the risk of overuse injuries common in endurance sports.

    Avoidance of training plateaus:
    Mixing high-intensity workouts with traditional endurance training can prevent adaptation stagnation and continue performance improvements.

    Race-specific preparation:
    Intense workouts can simulate the demands of racing, helping athletes prepare for the varying intensities they’ll face in competition.

    Common Types of Intensity Training

    Interval Training:
    Short intervals: 30 seconds to 2 minutes of high-intensity effort followed by equal or slightly longer recovery periods.
    Long intervals: 3-5 minutes of hard effort with 1-3 minutes of recovery.

    Fartlek Training:
    Swedish for “speed play,” this involves alternating between high and low intensities during a continuous run.
    Can be structured (e.g., 1 minute hard, 2 minutes easy) or unstructured (based on feel or landmarks).

    Tempo Efforts:
    Sustained efforts at or slightly above lactate threshold pace.
    Typically last 20-40 minutes or can be broken into shorter segments with brief recoveries.

    Hill Repeats:
    Short, intense uphill runs (30 seconds to 2 minutes) followed by easy downhill recovery.
    Helps build strength and power while improving running economy.

    Pyramid Workouts
    Intervals that increase in duration or intensity, then decrease (e.g., 1-2-3-2-1 minutes of hard effort with recovery between).

    Sprint Training:
    Very short (10-30 seconds) all-out efforts with full recovery between repetitions.
    Improves neuromuscular coordination and power output.

    Tabata Protocol:
    20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times (4 minutes total).
    Highly effective for improving both aerobic and anaerobic capacity.

    Lactate Threshold Workouts:
    Efforts at or just below the lactate threshold, often done as longer intervals (e.g., 2 x 20 minutes) or as a continuous effort.

    VO2 Max Intervals:
    Work periods of 3-5 minutes at or near VO2 max intensity with equal rest periods.
    Highly effective for improving maximal oxygen uptake.

    Race-Pace Training:
    Intervals or sustained efforts at goal race pace, helping to improve efficiency and pacing at race-specific intensities.

    Example of a Weekly Plan for an Advanced Triathlete
    (70.3 – Specific Prep Phase, nearing Peak Week)

    Monday
    Rest Day

    Tuesday
    AM: Bike – 90 min, including 5×5 min threshold intervals
    PM: Strength training – 45 min full body workout (Speed + Power Focus)

    Wednesday
    AM: Swim – 45 min endurance with technique drills
    PM: Run – 60 min, including 8x400m repeats

    Thursday
    AM: Bike – 60 min steady endurance ride
    PM: Mobility and flexibility work – 30 min

    Friday
    AM: Swim – 60 min, including 10x50m sprint intervals
    PM: Run – 45 min tempo run

    Saturday
    AM: Long bike ride – 2.5 hours, including 3×15 min race-pace efforts; plus
    Transition practice – 30 min brick run off the bike

    Sunday
    AM: Long run – 90 min, with last 30 min at race pace

    Key features of this plan:

    1. Multiple disciplines each day to improve overall endurance
    2. High-intensity sessions (intervals, tempo runs) to boost performance
    3. Long endurance sessions, especially on weekends
    4. Recovery and cross-training activities (yoga, easy swims)
    5. Brick workout (bike-to-run) to practice transitions

    REMEMBER…

    As you embark on your journey to elevate your endurance performance, remember that intensity is not just about pushing harder—it’s about training smarter.

    By strategically incorporating high-intensity workouts into your regimen, you’re not only maximizing your training time but also unlocking new levels of physical and mental resilience. Embrace the challenge, listen to your body, and watch as your performance soars to new heights.

    The path to endurance excellence isn’t just about going far; it’s about going far, fast, and with purpose. So lace up, gear up, and get ready to redefine your limits. Your best performance is waiting on the other side of intensity.

  • The Difference Between Good and Great: One Critical Choice
  • “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
  • The Power of ‘Pause’: Mastering Recovery for Peak Performance.
  • Beyond “Toughing It Out”: Intelligent Training Through Illness
  • Debunking Running Terminology: What You Really Need to Know
  • Be Impressed by intensity, not volume.
  • Mental Muscles: Visualise Your Way to Endurance Supremacy
  • S&C – What does the C actually mean?
  • Rethinking Injury Management:
  • Walk Your Way to Faster Running
  • RED-S; Relative Energy Deficiency in Sport
  • Periodisation Deep Dive
  • Low Energy Availability (LEA):
  • How do we burn calories? Let me count the ways…
  • Fuel Up to Smash Your Endurance Goals:
  • Supercompensation – the effective but counterintuitive training methodology.
  • Practical Mental Coping Strategies for Endurance Lows
  • Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
  • The Importance of Periodisation in Endurance Training
  • Monitoring and Managing Fatigue in Endurance Training
  • All About Stress
  • Train your breathing for better race results
  • Does how you breathe really matter?
  • Unlocking Your Athletic Potential: Nature vs. Nurture
  • Recovery: The Unsung Hero of Triumphs
  • Build Consistently, Adapt Relentlessly
  • Minimum effort. Maximum Impact
  • Specificity is KING for Endurance
  • Strength Reigns Supreme in Endurance
  • The 5 Pillars of the DB Training Methodology
  • Mental Muscles: Visualise Your Way to Endurance Supremacy

    Visualization may sound like New Age mumbo-jumbo to skeptics, but the science backing its efficacy in endurance sports is hard to ignore.

    Far from being a mystical practice, visualization is a concrete mental technique that leverages the brain’s neuroplasticity to enhance athletic performance. When an athlete vividly imagines executing their sport, their brain fires in patterns strikingly similar to those observed during physical practice.

    This mental rehearsal strengthens neural pathways, improving muscle memory, reaction times, and even physiological responses like heart rate and breathing patterns.

    For endurance athletes facing long hours of grueling physical exertion, this powerful mental tool can be the difference between hitting the wall and pushing through to victory.

    How athletes use visualisation: 

    Mental rehearsal:
    Athletes can use visualisation to mentally rehearse their performance, imagining themselves successfully completing their event or overcoming challenges. This helps build confidence and familiarity with the task.

    Stress reduction:
    Visualising calm, successful performances can help reduce pre-race anxiety and stress.
    Try to experience every part of the race. See it, hear it, Feel it. 

    Goal setting:
    Athletes can visualise achieving their goals, which can increase motivation and commitment to training.

    Technical improvement:
    By mentally practicing perfect form and technique, athletes can reinforce proper movement patterns.

    Race strategy:
    Visualising race plans and tactics can help athletes prepare for different scenarios and make better decisions during the event.

    Recovery and healing:
    Visualisation can be used to promote relaxation and potentially aid in the recovery process.

    How to effectively use visualisation: 

    • Make the imagery as vivid and detailed as possible, engaging all senses
    • Practice regularly, ideally daily
    • Visualise both the process (training, race execution) and the outcome (crossing the finish line, achieving a goal time)
    • Include positive self-talk and emotions in the visualisations

    Transform Pain into Power

    One of the most interesting uses of visualisation is relating to Pain management.

    Endurance athletes often face discomfort during long events. Visualisation can be used to imagine managing pain effectively, helping athletes prepare for and cope with physical challenges.

    When the body screams and every fibre begs to stop, endurance athletes face their greatest challenge: managing pain. While physical training is crucial, the mind plays an equally vital role in pushing through these moments of intense discomfort.

    Enter visualisation – a powerful mental technique that transforms the abstract concept of “mind over matter” into a tangible, practical tool.

    Far from being mere imagination, these mental exercises can rewire an athlete’s perception of pain, turning it from an insurmountable barrier into a manageable aspect of performance.

    By harnessing the brain’s incredible plasticity, endurance athletes can develop a mental toolkit that not only helps them cope with pain but can actually alter how they experience it.

    Let’s dive into some specific visualisation techniques that can make the difference between hitting the wall and breaking through it.

    Specific visualisation exercises for pain management

    The Pain Colour Transform
    Visualise your pain as a specific colour, perhaps red or orange. As you breathe deeply, imagine this colour gradually changing to a cool, soothing colour like blue or green. With each breath, see the colour shift and the pain diminish.

    The Numbing Glove
    Imagine putting on a special glove that has numbing properties. Visualise this glove slowly covering your hand, then your arm, and eventually your entire body. Feel the numbing sensation spread, dulling any pain or discomfort.

    The Pain Dial
    Picture a dial or slider in your mind, representing your pain level. Visualise yourself slowly turning down this dial, reducing the pain intensity. As you turn the dial, feel the pain decreasing throughout your body.

    The Healing Light
    Imagine a warm, healing light entering your body through your breath. With each inhale, see this light spreading to areas of discomfort. As you exhale, visualise the pain leaving your body as dark smoke.

    The River Flow
    Picture your pain as leaves floating on a river. As you run or compete, see these leaves (your pain) flowing away downstream, leaving you feeling lighter and more comfortable with each passing moment.

    The Strength Absorber
    Visualise your body as a sponge, absorbing strength and endurance from your surroundings. As you take in this energy, see it pushing out any pain or discomfort, making you stronger and more resilient.

    The Pain Bubble
    Imagine encapsulating your pain in a bubble. See this bubble slowly floating away from your body, taking the discomfort with it. As it drifts further away, feel the pain becoming more distant and manageable.

    To use these effectively:

    • Practice regularly, not just during competition
    • Combine with deep, rhythmic breathing
    • Be as detailed as possible in your imagery
    • Experiment to find which techniques work best for you
    • Use positive self-talk along with the visualisations

    Mastering these visualisation techniques for pain management is not an overnight process, but rather a skill honed through consistent practice and personalisation.

    As athletes integrate these mental strategies into their training regimens, they often discover benefits that extend beyond pain tolerance – improved focus, enhanced recovery, and a deeper mind-body connection.

    Ultimately, the power of visualisation lies not in escaping discomfort, but in redefining one’s relationship with it. By embracing these mental tools, endurance athletes can transform pain from a formidable foe into a familiar companion on their journey to peak performance, unlocking new levels of endurance and achievement previously thought impossible.

    In Conclusion:

    Visualisation, for all of it’s benefits, isn’t just for elite athletes or new-age enthusiasts; it’s a practical, scientifically-backed tool accessible to anyone seeking to elevate their performance and well-being.

    By harnessing the power of your mind, you can unlock hidden reserves of strength, resilience, and focus that you never knew existed.

    So why not give it a try? The only limit is your imagination, and the potential rewards – both on and off the field – are boundless.

  • The Difference Between Good and Great: One Critical Choice
  • “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
  • The Power of ‘Pause’: Mastering Recovery for Peak Performance.
  • Beyond “Toughing It Out”: Intelligent Training Through Illness
  • Debunking Running Terminology: What You Really Need to Know
  • Be Impressed by intensity, not volume.
  • Mental Muscles: Visualise Your Way to Endurance Supremacy
  • S&C – What does the C actually mean?
  • Rethinking Injury Management:
  • Walk Your Way to Faster Running
  • RED-S; Relative Energy Deficiency in Sport
  • Periodisation Deep Dive
  • Low Energy Availability (LEA):
  • How do we burn calories? Let me count the ways…
  • Fuel Up to Smash Your Endurance Goals:
  • Supercompensation – the effective but counterintuitive training methodology.
  • Practical Mental Coping Strategies for Endurance Lows
  • Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
  • The Importance of Periodisation in Endurance Training
  • Monitoring and Managing Fatigue in Endurance Training
  • All About Stress
  • Train your breathing for better race results
  • Does how you breathe really matter?
  • Unlocking Your Athletic Potential: Nature vs. Nurture
  • Recovery: The Unsung Hero of Triumphs
  • Build Consistently, Adapt Relentlessly
  • Minimum effort. Maximum Impact
  • Specificity is KING for Endurance
  • Strength Reigns Supreme in Endurance
  • The 5 Pillars of the DB Training Methodology
  • S&C – What does the C actually mean?

    Conditioning, a cornerstone of athletic preparation, extends far beyond mere cardiovascular endurance.

    It encompasses the holistic development of an athlete’s physiological systems to meet the specific demands of their sport or activity.

    So many PT’s will be claim to be Strength and Conditioning Experts, or tell you their specialism is S&C but don’t be fooled. While most might be good at the “S” part – Strength training, the “C” is a far more complex.

    This multifaceted approach to fitness enhances not only stamina, but also an athlete’s ability to perform at high intensities, recover rapidly, and maintain technical proficiency under fatigue.

    By systematically stressing and adapting various energy systems, conditioning sculpts the body into a more efficient and resilient machine, capable of withstanding the rigors of competition and training. Whether it’s a marathon runner pushing through the final miles or a soccer player making a crucial play in extra time, effective conditioning can often be the difference between victory and defeat.

    Conditioning refers to the cardiovascular and muscular endurance component of fitness training in the context of Strength & Conditioning (S&C).

    While strength focuses on developing muscular power and force production, conditioning aims to improve an athlete’s ability to perform repeated efforts over time without fatigue.

    Key aspects of conditioning:

    Cardiovascular endurance: Improving the heart and lungs’ capacity to supply oxygen to working muscles during prolonged activity.

    Muscular endurance: Enhancing the muscles’ ability to perform repeated contractions over extended periods.

    Sport-specific energy systems: Targeting the predominant energy pathways used in a particular sport (e.g., aerobic, anaerobic lactic, or anaerobic alactic).

    Recovery: Improving an athlete’s ability to recover between bouts of intense activity.

    Work capacity: Increasing the overall volume of work an athlete can handle in training and competition.

    Conditioning methods:

    High-intensity interval training (HIIT)

    Circuit training

    Sport-specific drills

    Tempo runs

    Repeated sprint training

    Cycling and swimming for low-impact conditioning

    The goal of conditioning in S&C is to prepare athletes for the physical demands of their sport, enhance performance, and reduce the risk of fatigue-related injuries.

    The art and science of conditioning in Strength & Conditioning programs is a dynamic and ever-evolving field.

    As our understanding of human physiology and sports performance deepens, so too does the sophistication of conditioning methodologies.

    The key to successful conditioning lies not just in pushing physical limits, but in intelligent program design that balances intensity, specificity, and recovery. When implemented thoughtfully, conditioning transforms athletes into more robust, adaptable, and efficient performers.

    It builds not only the body, but also the mind, fostering mental toughness and confidence that transcends the training ground.

    Ultimately, effective conditioning empowers athletes to push beyond their perceived limitations, setting new standards of excellence in their chosen disciplines and unlocking their full athletic potential.

    1. The Difference Between Good and Great: One Critical Choice
    2. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    3. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    4. Beyond “Toughing It Out”: Intelligent Training Through Illness
    5. Debunking Running Terminology: What You Really Need to Know
    6. Be Impressed by intensity, not volume.
    7. Mental Muscles: Visualise Your Way to Endurance Supremacy
    8. S&C – What does the C actually mean?
    9. Rethinking Injury Management:
    10. Walk Your Way to Faster Running
    11. RED-S; Relative Energy Deficiency in Sport
    12. Periodisation Deep Dive
    13. Low Energy Availability (LEA):
    14. How do we burn calories? Let me count the ways…
    15. Fuel Up to Smash Your Endurance Goals:
    16. Supercompensation – the effective but counterintuitive training methodology.
    17. Practical Mental Coping Strategies for Endurance Lows
    18. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    19. The Importance of Periodisation in Endurance Training
    20. Monitoring and Managing Fatigue in Endurance Training
    21. All About Stress
    22. Train your breathing for better race results
    23. Does how you breathe really matter?
    24. Unlocking Your Athletic Potential: Nature vs. Nurture
    25. Recovery: The Unsung Hero of Triumphs
    26. Build Consistently, Adapt Relentlessly
    27. Minimum effort. Maximum Impact
    28. Specificity is KING for Endurance
    29. Strength Reigns Supreme in Endurance
    30. The 5 Pillars of the DB Training Methodology
    31. Rethinking Injury Management:

      Say Goodbye to RICE and Hello to PEACE & LOVE

      If you’ve ever twisted an ankle or pulled a muscle, you’ve probably heard the age-old advice:
      RICE – Rest, Ice, Compression, and Elevation.
      For decades, this has been the go-to protocol for managing acute soft tissue injuries.
      But what if I told you that sports medicine has moved on, and there’s a new approach in town?
      Enter the PEACE & LOVE protocol, a more nuanced and scientifically-backed method that’s changing how we treat everything from sprains to strains.

      In this post, I’ll explore why it might be time to put RICE on ice and embrace a more dynamic approach to healing.

      PEACE & LOVE Protocol:

      PEACE (Immediately after injury)

      Protection:
      Unload and avoid painful movements for 1-3 days to minimise further injury and reduce the risk of aggravating the damaged tissues.

      Elevation:
      Optimise fluid flow by lifting the injured limb higher than the heart, which can help manage swelling in the acute stage.

      Avoid anti-inflammatory modalities:
      Let the natural inflammatory process run its course, as it’s a necessary part of the healing process.
      Avoid ice and anti-inflammatory drugs, which can potentially delay healing.

      Compression:
      Use elastic bandages or taping to reduce swelling and provide support to the injured area.

      Education:
      Understand that pain is normal and doesn’t always indicate tissue damage; adopt an active approach to recovery.

      LOVE (After first few days)

      Load:
      Introduce gradual, pain-free loading to stimulate repair and remodeling of injured tissues.

      Optimism:
      Foster a positive attitude and realistic expectations about recovery to improve outcomes and reduce the risk of chronic problems.

      Vascularization:
      Engage in pain-free cardiovascular activities to increase blood flow to the injured tissues and promote healing.

      Exercise:
      Restore mobility, strength, and proprioception through targeted exercises specific to the injured area and overall function.

      Uses of PEACE & LOVE

      The PEACE & LOVE protocol is applicable to a wide range of acute soft tissue injuries, not just sprains.

      Here’s an overview of the types of injuries where this approach can be beneficial:

      Muscle strains: Injuries to muscle fibres or tendons.
      Ligament sprains: Stretching or tearing of ligaments (not just ankle sprains, but also knee, wrist, or other joint sprains).
      Contusions (bruises): Injuries caused by blunt force trauma.
      Tendinopathies: Acute inflammation of tendons.
      Minor tears: Partial tears in muscles or tendons.
      Bursitis: Inflammation of the small, fluid-filled sacs that cushion bones, tendons, and muscles.
      Overuse injuries: When caught in the acute phase.
      Sports injuries: Many common sports-related soft tissue injuries.
      Whiplash: Neck strain often associated with auto accidents.
      Repetitive strain injuries: When they flare up acutely.
      Minor joint injuries: Where there’s no fracture or dislocation.

      The PEACE & LOVE protocol is particularly useful for injuries where inflammation and tissue repair are key parts of the healing process. It’s designed to support the body’s natural healing mechanisms while promoting optimal recovery and return to function.

      However, it’s important to note that this protocol is not suitable for all types of injuries. For example:

      Fractures
      Severe tears requiring surgical intervention
      Dislocations
      Head injuries
      Internal injuries
      Wounds requiring stitches

      These types of injuries require immediate medical attention and specialised treatment.
      Additionally, for chronic conditions or injuries that aren’t improving with self-care, it’s always advisable to consult with a healthcare professional for a proper diagnosis and treatment plan.

      In conclusion, the PEACE & LOVE protocol represents a significant shift in how we approach soft tissue injuries. By working with our body’s natural healing processes rather than against them, we can potentially achieve faster and more complete recovery.

      While RICE served us well for many years, it’s time to embrace this up to date and truly beneficial approach.

      Remember, however, that every injury is unique, and it’s always wise to consult with a healthcare professional for personalized advice. As we continue to learn more about the intricacies of healing, who knows what future innovations in injury management might bring?

      For now, give PEACE & LOVE a chance – your body might thank you for it.


    32. The Difference Between Good and Great: One Critical Choice
    33. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    34. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    35. Beyond “Toughing It Out”: Intelligent Training Through Illness
    36. Debunking Running Terminology: What You Really Need to Know
    37. Be Impressed by intensity, not volume.
    38. Mental Muscles: Visualise Your Way to Endurance Supremacy
    39. S&C – What does the C actually mean?
    40. Rethinking Injury Management:
    41. Walk Your Way to Faster Running
    42. RED-S; Relative Energy Deficiency in Sport
    43. Periodisation Deep Dive
    44. Low Energy Availability (LEA):
    45. How do we burn calories? Let me count the ways…
    46. Fuel Up to Smash Your Endurance Goals:
    47. Supercompensation – the effective but counterintuitive training methodology.
    48. Practical Mental Coping Strategies for Endurance Lows
    49. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    50. The Importance of Periodisation in Endurance Training
    51. Monitoring and Managing Fatigue in Endurance Training
    52. All About Stress
    53. Train your breathing for better race results
    54. Does how you breathe really matter?
    55. Unlocking Your Athletic Potential: Nature vs. Nurture
    56. Recovery: The Unsung Hero of Triumphs
    57. Build Consistently, Adapt Relentlessly
    58. Minimum effort. Maximum Impact
    59. Specificity is KING for Endurance
    60. Strength Reigns Supreme in Endurance
    61. The 5 Pillars of the DB Training Methodology
    62. Walk Your Way to Faster Running

      The Surprising Strategy That’s Boosting Speed for Runners at Every Level

      Running faster isn’t just about pushing harder – sometimes, it’s about knowing when to slow down.

      Enter the run/walk method, a training technique that’s revolutionising how runners of all levels approach speed improvement. 

      While it may seem counterintuitive to incorporate walking into your training regimen when aiming to get faster, this strategic approach can lead to significant gains in speed and endurance. 

      By alternating between periods of running and walking, you can train more efficiently, recover more effectively, and ultimately run faster than you ever thought possible. 

      In this post, we’ll explore how run/walk intervals can be your secret weapon for unlocking new levels of speed, whether you’re a beginner looking to run your first 5K or an experienced marathoner aiming for a personal best.

      Benefits of the Run/Walk for all levels of run ability

      • Reduced risk of injury:
        By allowing regular recovery periods: The walk intervals give your muscles and joints brief respites from the impact of running. This reduced cumulative stress can help prevent overuse injuries, especially for new runners or those returning from injury. It also allows you to maintain better form throughout your workout, further decreasing injury risk.
      • Improved endurance and cardiovascular fitness:
        By alternating between higher and lower intensities, you challenge your cardiovascular system in ways similar to interval training. This method allows you to spend more total time exercising than you might if running continuously, leading to greater endurance gains over time.
      • Mental breaks during longer runs:
        The walk intervals provide short mental respites, making longer distances feel more manageable. This can be especially beneficial for newer runners or those tackling longer distances, as it breaks the run into smaller, less daunting segments. It can also help reduce the mental fatigue that often accompanies endurance running.
      • Easier transition to continuous running:
        For beginners, run/walk intervals offer a gentler introduction to running than trying to run continuously from the start. As fitness improves, you can gradually increase the running intervals and decrease the walking periods. This progressive approach helps build confidence along with physical ability, making the transition to continuous running feel more natural and achievable.

      Remember to adjust intervals based on individual fitness levels and goals. Gradually reduce walking time as running ability improves.

      How it works for the different levels of runners

      Beginners:
      Start with shorter running intervals and longer walking intervals, such as 1 minute running and 2 minutes walking.
      Gradually increase running time and decrease walking time as fitness improves.
      Aim for 20-30 minutes total workout time, 3 times a week.
      Focus on consistency and building a habit rather than speed or distance.

      Intermediate runners:
      Increase running intervals to 3-5 minutes with 1-2 minutes of walking.
      Experiment with different interval ratios, like 4:1 or 5:1 (run:walk).
      Aim for 30-45 minutes total workout time, 3-4 times a week.
      Incorporate one longer run per week using run/walk method.

      Experienced runners:
      Use run/walk intervals for specific purposes, such as recovery runs or long distance training.
      Try advanced interval patterns, like 10 minutes running with 1 minute walking.
      Use this method to gradually increase distance in marathon training.
      Implement run/walk strategy in races to maintain overall pace and reduce fatigue.

      Detailed strategies for using run/walk intervals to improve speed

      Progressive Interval Training:
      Start with a 3:1 run-walk ratio (e.g., 3 minutes run, 1 minute walk)
      Gradually increase the running interval and decrease the walking interval
      Aim to eventually reach a 9:1 or 10:1 ratio
      Focus on maintaining a faster pace during the running segment

      Fartlek-style Run/Walk:
      Incorporate varying speeds during your running intervals 
      Example: 3 minutes easy run, 1 minute walk, 2 minutes hard run, 1 minute walk
      This trains your body to handle different paces and improves overall speed

      Tempo Run/Walk:
      Use run/walk intervals during tempo runs (runs at a “comfortably hard” pace)
      Run at tempo pace for 5-10 minutes, then walk for 1 minute
      Repeat for the desired workout duration
      This helps you maintain a faster pace for longer cumulative distances

      Hill Run/Walk:
      Find a moderate hill and run up for 30-60 seconds, then walk back down
      Repeat 6-10 times
      This builds leg strength and power, translating to improved speed on flat ground

      Descending Intervals:
      Start with longer run/walk intervals and gradually shorten them
      Example: 5 min run/1 min walk, 4 min run/1 min walk, 3 min run/1 min walk, etc.
      Increase your pace slightly with each shorter interval

      Race Pace Practice:
      Use run/walk intervals to practice your goal race pace
      Run at your target pace for 3-5 minutes, then walk for 30 seconds to 1 minute
      This helps your body adapt to the faster pace while still allowing for recovery

      Long Run Speed-Play:
      During your long runs, incorporate faster-paced run/walk intervals
      Example: Every 10 minutes, do a 2-minute faster run followed by a 30-second walk
      This maintains the endurance benefits of long runs while adding a speed component

      * Remember to warm up properly before these workouts and cool down afterwards.
      Also, don’t do speed work more than 2-3 times per week to allow for proper recovery. Gradually increase the intensity and duration of these workouts over time.

      Summary

      Incorporating run/walk intervals into your training routine isn’t just a strategy for beginners or a way to build endurance – it’s a powerful tool for runners at all levels to boost their speed and performance.

      By allowing for strategic recovery, higher-intensity efforts, and increased training volume, this method can help you break through plateaus and achieve new personal bests. Remember, improving your speed is a gradual process that requires consistency, patience, and smart training.

      Whether you’re tackling your first 5K or aiming to shave minutes off your marathon time, give run/walk intervals a try. You might be surprised at how taking periodic walks can lead you to run faster than ever before.

      So lace up your shoes, set your timer, and embrace the power of the run/walk method – your next PR might be just a few intervals away.

    63. The Difference Between Good and Great: One Critical Choice
    64. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    65. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    66. Beyond “Toughing It Out”: Intelligent Training Through Illness
    67. Debunking Running Terminology: What You Really Need to Know
    68. Be Impressed by intensity, not volume.
    69. Mental Muscles: Visualise Your Way to Endurance Supremacy
    70. S&C – What does the C actually mean?
    71. Rethinking Injury Management:
    72. Walk Your Way to Faster Running
    73. RED-S; Relative Energy Deficiency in Sport
    74. Periodisation Deep Dive
    75. Low Energy Availability (LEA):
    76. How do we burn calories? Let me count the ways…
    77. Fuel Up to Smash Your Endurance Goals:
    78. Supercompensation – the effective but counterintuitive training methodology.
    79. Practical Mental Coping Strategies for Endurance Lows
    80. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    81. The Importance of Periodisation in Endurance Training
    82. Monitoring and Managing Fatigue in Endurance Training
    83. All About Stress
    84. Train your breathing for better race results
    85. Does how you breathe really matter?
    86. Unlocking Your Athletic Potential: Nature vs. Nurture
    87. Recovery: The Unsung Hero of Triumphs
    88. Build Consistently, Adapt Relentlessly
    89. Minimum effort. Maximum Impact
    90. Specificity is KING for Endurance
    91. Strength Reigns Supreme in Endurance
    92. The 5 Pillars of the DB Training Methodology
    93. RED-S; Relative Energy Deficiency in Sport

      RED-S (Relative Energy Deficiency in Sport is a serious thing and something all endurance athletes should have a little bit of awareness of, as well as anyone who is active and looking to shed some body fat and change their body composition.

      Low Energy Availability (LEA) discussed in a previous post (find it here: https://differentbreed.io/low-energy-availability-lea/)and RED-S are closely related concepts in sports nutrition and exercise physiology.

      Studies suggest that 20-60% of endurance athletes may experience LEA which can then lead to RED-S. Female endurance athletes are at higher risk, but male athletes are also affected. Ironman triathletes and ultramarathon runners are particularly susceptible due to extremely high energy demands.

      Definition:

      RED-S refers to impaired physiological functioning caused by relative energy deficiency and includes, but is not limited to, impairments of metabolic rate, menstrual function, bone health, immunity, protein synthesis, and cardiovascular health.

      Evolution of the concept:

      • Originated from the Female Athlete Triad (disordered eating, amenorrhea, osteoporosis).
        *The Female Athlete Triad is a syndrome of the three interrelated conditions that was first recognised in the 1990s. It’s an important concept in sports medicine and women’s health
      • Expanded to include all athletes, regardless of gender.
      • Recognises a wider range of health and performance consequences.

      Health consequences:

      • Menstrual function: Irregular or absent periods in females
      • Bone health: Decreased bone mineral density, increased fracture risk
      • Endocrine system: Hormonal imbalances (e.g., thyroid, growth hormone, cortisol)
      • Metabolic rate: Decreased BMR to conserve energy
      • Cardiovascular health: Reduced heart rate, blood pressure changes
      • Gastrointestinal function: Delayed gastric emptying, constipation
      • Immunological function: Increased susceptibility to infections
      • Hematological: Anaemia
      • Growth and development: Potential stunting in adolescents
      • Psychological: Depression, anxiety, disordered eating

      Performance consequences:

      • Decreased endurance capacity
      • Reduced muscle strength
      • Increased injury risk
      • Decreased training response
      • Impaired judgment
      • Decreased coordination and concentration
      • Irritability and depression
      • Increased risk of fatigue and exhaustion

      Risk factors

      RED-S is more prevalent in endurance athletes due to the potentially high training volumes, which is one of the key risk factors.
      It can also be seen in sports where leanness is seen as the ideal, and also sports utilising weight categories as these can lead to rapid weight loss practices.
      Other common risk factors are disordered eating, a lack of nutrition knowledge leading to excessive calorie deficits and also perfectionist personality traits.

      Diagnosis and assessment:

      There is no single diagnostic test, instead the usual routes to diagnosis involve:
      – Comprehensive assessment including building a detailed history of medical records, nutrition, psychological mapping, training history etc.
      – Physical examination
      – Laboratory tests ( hormones, bloods, bone density etc)

      Challenges specific to endurance sports

      As touched on above endurance athletes are an at risk group due to training volumes.
      The key to be aware of and manage to avoid LEA and RED-S is consuming enough calories during long training sessions and also proper management of pre and post fuelling.

      Where some athletes struggle is:
      – Suffering gastrointestinal issues during prolonged exercise.
      – Having a suppressed appetite after intense endurance exercise.
      – Dealing with the pressure to maintain low body weight for perceived performance benefits.

      Prevention strategies for endurance athletes:

      • Regular monitoring of energy intake, body composition, and performance
      • Emphasizing fueling for performance rather than weight loss
      • Incorporating strength training to maintain muscle mass and bone density
      • Periodizing nutrition to match training cycles
      • Education on nutrition and the importance of adequate fuelling during long training sessions and races

      Final Thoughts

      As we navigate the complex landscape of athletic performance and health, it’s crucial to remember that our bodies are not mere machines, but intricate systems requiring balance and care.
      RED-S serves as a stark reminder that the pursuit of athletic excellence should never come at the cost of long-term well-being.
      I hope that by fostering a culture of open communication, prioritising education, and embracing a holistic approach to training and nutrition, I can help create an environment where athletes thrive both on and off the field.
      The journey towards peak performance is a marathon, not a sprint, and maintaining energy balance is the fuel that will carry athletes through their careers and beyond.
      I want to champion a future where athletic achievement and vibrant health go hand in hand, creating a legacy of sustainable excellence in sports.

    94. The Difference Between Good and Great: One Critical Choice
    95. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    96. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    97. Beyond “Toughing It Out”: Intelligent Training Through Illness
    98. Debunking Running Terminology: What You Really Need to Know
    99. Be Impressed by intensity, not volume.
    100. Mental Muscles: Visualise Your Way to Endurance Supremacy
    101. S&C – What does the C actually mean?
    102. Rethinking Injury Management:
    103. Walk Your Way to Faster Running
    104. RED-S; Relative Energy Deficiency in Sport
    105. Periodisation Deep Dive
    106. Low Energy Availability (LEA):
    107. How do we burn calories? Let me count the ways…
    108. Fuel Up to Smash Your Endurance Goals:
    109. Supercompensation – the effective but counterintuitive training methodology.
    110. Practical Mental Coping Strategies for Endurance Lows
    111. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    112. The Importance of Periodisation in Endurance Training
    113. Monitoring and Managing Fatigue in Endurance Training
    114. All About Stress
    115. Train your breathing for better race results
    116. Does how you breathe really matter?
    117. Unlocking Your Athletic Potential: Nature vs. Nurture
    118. Recovery: The Unsung Hero of Triumphs
    119. Build Consistently, Adapt Relentlessly
    120. Minimum effort. Maximum Impact
    121. Specificity is KING for Endurance
    122. Strength Reigns Supreme in Endurance
    123. The 5 Pillars of the DB Training Methodology
    124. Periodisation Deep Dive

      Cracking the Code: 8 Periodization Models to Revolutionize Your Training

      Ever wonder how top athletes seem to peak at just the right moment?

      The answer lies in a powerful training strategy called periodisation.

      This systematic approach to planning workouts isn’t just for Olympians—it’s a game-changer for athletes at all levels.

      By strategically varying training intensity and focus over time, periodization helps you build fitness, prevent burnout, and hit your peak performance when it matters most.

      Whether you’re training for your first 5K or gunning for a podium finish, understanding periodisation can take your endurance game to the next level.

      Let’s dive into the different models. I have listed them in the order from most commonly used / easiest to understand to the most complex model.

      The Different Periodisation Models:

      Linear Periodisation

      This is the traditional model, involving a gradual progression from high-volume, low-intensity training to low-volume, high-intensity training as the competition approaches. It’s divided into distinct phases:
      – Preparatory phase (building base fitness)
      – Competitive phase (race-specific training)
      – Transition phase (active recovery)
      Best suited for: Novice to intermediate athletes, or those with a long preparation phase before a main event.
      Strengths: Simple to implement and understand. Allows for steady progression.
      Weaknesses: May lead to performance plateaus for advanced athletes. Less flexible for multi-peak seasons.

      Reverse Linear Periodisation

      As the name suggests, this model reverses the linear approach. It starts with high-intensity, low-volume training and progresses to higher volume, lower intensity work as the competition nears. This can be beneficial for some endurance events.
      Best suited for: Athletes in sports where maintaining power or speed is crucial even as endurance increases.
      Strengths: Can help maintain power while building endurance. Useful for sports like rowing or swimming.
      Weaknesses: May not provide sufficient base endurance for some athletes.

      Undulating Periodisation

      This model involves more frequent variations in training volume and intensity, often on a daily or weekly basis. It can be further divided into:
      – Daily Undulating Periodisation (DUP): Training variables change daily
      – Weekly Undulating Periodization (WUP): Training variables change weekly
      Best suited for: Advanced athletes, those needing to maintain multiple fitness components simultaneously, or athletes with frequently changing competition schedules.
      Strengths: Provides variety, potentially reducing burnout. Allows for simultaneous development of multiple fitness attributes.
      Weaknesses: More complex to plan and implement. May not allow for optimal development of any single attribute.

      Block Periodisation

      This approach concentrates on developing specific abilities in blocks, typically lasting 2-6 weeks. Each block focuses on a particular aspect of fitness (e.g., aerobic endurance, lactate threshold, VO2max).
      Best suited for: Elite athletes, those with multiple performance peaks in a season, or athletes needing to dramatically improve specific aspects of fitness.
      Strengths: Allows for concentrated development of specific abilities. Flexible for multi-peak seasons.
      Weaknesses: Requires careful planning to avoid detraining in non-focused areas. May be too intense for novice athletes.

      Polarized Periodisation

      This model emphasizes a distribution of about 80% low-intensity training and 20% high-intensity training, with very little moderate-intensity work. It’s gained popularity among endurance athletes in recent years but needs to managed very carefully.
      Best suited for: Endurance athletes in sports like running, cycling, or cross-country skiing.
      Strengths: Mimics the natural training patterns of successful endurance athletes. May reduce risk of overtraining.
      Weaknesses: May not provide enough specific preparation for some events. Can be psychologically challenging due to the intensity of the hard sessions.

      Wave-Loading Periodisation

      This involves alternating periods of high and low training stress, creating a wave-like pattern in training load over time.
      Best suited for: Athletes prone to overtraining or those who respond well to frequent recovery periods. Strengths: Built-in recovery periods can prevent burnout. Allows for multiple peaks within a season.
      Weaknesses: May not provide enough consistent stimulus for some athletes. Requires careful monitoring to ensure proper loading.

      Conjugate Periodisation

      Originally developed for strength sports, this model simultaneously develops multiple fitness components and can be adapted for endurance athletes.
      Best suited for: Multi-sport athletes or those needing to maintain a wide range of physical abilities. Strengths: Allows for simultaneous development of multiple fitness components. Can prevent boredom and staleness.
      Weaknesses: Complex to design and implement. May not allow for optimal development in any single area.

      Fractal Periodisation

      This is a more complex model that applies similar training patterns across different time scales (days, weeks, months), creating a fractal-like structure.
      Best suited for: Highly advanced athletes or those with very long-term development plans.
      Strengths: Provides a coherent structure across multiple time scales. Can be highly individualized.
      Weaknesses: Very complex to design and implement. Requires sophisticated monitoring and adjustment.

      Key Considerations:

      1. Athlete’s experience level: Novice athletes often respond well to simpler models like linear periodisation, while advanced athletes may benefit from more complex approaches.
      2. Competition schedule: Single-peak seasons might suit linear models, while multi-peak seasons often require more flexible approaches like block or undulating periodization.
      3. Sport-specific demands: Some sports require maintaining multiple fitness components simultaneously, favoring models like conjugate or undulating periodisation.
      4. Individual response: Athletes respond differently to training stimuli. Some may thrive on variety (undulating), while others may need more focused blocks of training.
      5. Available time: More complex models often require more time to see significant benefits, which may not be suitable for athletes with shorter preparation phases.

      Sometimes, the most effective approach often involves combining elements from different models to create a personalised plan that addresses the specific needs and constraints of the individual athlete and their sport.

    125. The Difference Between Good and Great: One Critical Choice
    126. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    127. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    128. Beyond “Toughing It Out”: Intelligent Training Through Illness
    129. Debunking Running Terminology: What You Really Need to Know
    130. Be Impressed by intensity, not volume.
    131. Mental Muscles: Visualise Your Way to Endurance Supremacy
    132. S&C – What does the C actually mean?
    133. Rethinking Injury Management:
    134. Walk Your Way to Faster Running
    135. RED-S; Relative Energy Deficiency in Sport
    136. Periodisation Deep Dive
    137. Low Energy Availability (LEA):
    138. How do we burn calories? Let me count the ways…
    139. Fuel Up to Smash Your Endurance Goals:
    140. Supercompensation – the effective but counterintuitive training methodology.
    141. Practical Mental Coping Strategies for Endurance Lows
    142. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    143. The Importance of Periodisation in Endurance Training
    144. Monitoring and Managing Fatigue in Endurance Training
    145. All About Stress
    146. Train your breathing for better race results
    147. Does how you breathe really matter?
    148. Unlocking Your Athletic Potential: Nature vs. Nurture
    149. Recovery: The Unsung Hero of Triumphs
    150. Build Consistently, Adapt Relentlessly
    151. Minimum effort. Maximum Impact
    152. Specificity is KING for Endurance
    153. Strength Reigns Supreme in Endurance
    154. The 5 Pillars of the DB Training Methodology
    155. Low Energy Availability (LEA):

      What is LEA?

      LEA occurs when an individual’s energy intake is insufficient to support the body’s functions after accounting for energy expended in exercise.

      It’s essentially an energy deficit that can occur in both athletes and non-athletes.

      It’s calculated as energy intake minus exercise energy expenditure, relative to fat-free mass. This can be a complex calculation involving a lot of monitoring but there is a simple explanation further below.

      LEA can occur even when total calorie intake seems adequate, if exercise energy expenditure is high. It can lead to various physiological and performance issues, including REDs which we will discuss in the next post.

      It can, paradoxically, lead to weight gain in some cases. This is most commonly seen in women and is definitely something active women should be aware of if they cut calories and or/up the activity levels.

      Weight Gain

      Consuming less calories and then gaining weight might seem counterintuitive, but there are several mechanisms through which this can occur:

      Metabolic Adaptation:
      Chronic LEA can cause the body to lower its metabolic rate to conserve energy.
      When normal eating resumes, this lowered metabolism can result in weight gain.

      Hormonal Changes:
      LEA can disrupt hormonal balance, particularly affecting thyroid hormones and cortisol.
      These hormonal changes can lead to increased fat storage and water retention.

      Increased Appetite:
      After periods of restriction, the body may signal increased hunger, leading to overeating.
      This can result in rapid weight gain, often exceeding the original weight.

      Changes in Body Composition:
      LEA can lead to loss of lean muscle mass.
      When weight is regained, it’s often in the form of fat rather than muscle, changing body composition.

      Insulin Sensitivity:
      Prolonged LEA can affect insulin sensitivity, potentially leading to increased fat storage when normal eating resumes.

      Disrupted Hunger and Fullness Cues:
      Chronic undereating can disrupt natural hunger and fullness signals, making it harder to regulate food intake.

      Psychological Factors:
      The stress of restrictive eating can lead to binge eating episodes, contributing to weight gain.

      Edema:
      In some cases, especially when LEA is severe, the body may retain water, leading to temporary weight gain.

      Rebound Effect:
      When energy intake is increased after a period of LEA, the body may overcompensate by storing extra energy as fat.

      It’s important to note that while LEA can sometimes lead to weight gain, the primary concern should be overall health and performance rather than weight alone.

      All Impacts of LEA

      Physiological impacts:
      Metabolic rate reduction
      Bone Mineral density decrease
      Impaired protein synthesis
      Cardiovascular changes; i.e. lower heart rate, blood pressure
      Hormonal disruptions; i.e. decreased estrogen, testosterone

      Psychological impacts:
      Increased irritability
      Difficulty concentrating
      Depression
      Anxiety

      Performance impacts:
      Decreased endurance
      Reduced muscle strength
      Increased injury risk
      Impaired training adaption

      Addressing LEA involves gradually increasing energy intake to support bodily functions and athletic performance, which may or may not result in weight changes.

      How to calculate LEA

      LEA is defined as dietary energy intake minus exercise energy expenditure, normalized to fat-free mass (FFM).
      The formula is: Energy Availability = (Energy Intake – Exercise Energy Expenditure) / Fat-Free Mass.

      The Thresholds are:
      Optimal energy availability: >45 kcal/kg/FFM/day
      Reduced energy availability: 30-45 kcal/kg FFM/day
      Low energy availability: <30 kcal/kg FFM/day

      Let’s look at an example of someone weighing 70 kg with 20 body fat%

      Step 1:
      Calculate Fat-Free Mass (FFM):
      Body Fat Mass = 70 kg × 20% = 14 kg
      Fat-Free Mass (FFM) = 70 kg – 14 kg = 56 kg
      Step 2:
      Energy Availability (EA) Calculation EA = (Energy Intake – Exercise Energy Expenditure) / Fat-Free Mass

      For our 56 kg FFM individual:
      Optimal EA threshold: 56 kg × 45 kcal/kg = 2,520 kcal/day
      Low EA threshold: 56 kg × 30 kcal/kg = 1,680 kcal/day

      Example scenarios:

      A. Optimal EA: Energy Intake: 3,000 kcal Exercise Energy Expenditure: 400 kcal EA = (3,000 – 400) / 56 = 46.4 kcal/kg FFM/day (Optimal)

      B. Reduced EA: Energy Intake: 2,500 kcal Exercise Energy Expenditure: 600 kcal EA = (2,500 – 600) / 56 = 33.9 kcal/kg FFM/day (Reduced)

      C. Low EA: Energy Intake: 2,000 kcal Exercise Energy Expenditure: 800 kcal EA = (2,000 – 800) / 56 = 21.4 kcal/kg FFM/day (Low)

      These calculations demonstrate how increased exercise energy expenditure or decreased energy intake can lead to reduced or low energy availability, even when total calorie intake might seem adequate.


    156. The Difference Between Good and Great: One Critical Choice
    157. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    158. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    159. Beyond “Toughing It Out”: Intelligent Training Through Illness
    160. Debunking Running Terminology: What You Really Need to Know
    161. Be Impressed by intensity, not volume.
    162. Mental Muscles: Visualise Your Way to Endurance Supremacy
    163. S&C – What does the C actually mean?
    164. Rethinking Injury Management:
    165. Walk Your Way to Faster Running
    166. RED-S; Relative Energy Deficiency in Sport
    167. Periodisation Deep Dive
    168. Low Energy Availability (LEA):
    169. How do we burn calories? Let me count the ways…
    170. Fuel Up to Smash Your Endurance Goals:
    171. Supercompensation – the effective but counterintuitive training methodology.
    172. Practical Mental Coping Strategies for Endurance Lows
    173. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    174. The Importance of Periodisation in Endurance Training
    175. Monitoring and Managing Fatigue in Endurance Training
    176. All About Stress
    177. Train your breathing for better race results
    178. Does how you breathe really matter?
    179. Unlocking Your Athletic Potential: Nature vs. Nurture
    180. Recovery: The Unsung Hero of Triumphs
    181. Build Consistently, Adapt Relentlessly
    182. Minimum effort. Maximum Impact
    183. Specificity is KING for Endurance
    184. Strength Reigns Supreme in Endurance
    185. The 5 Pillars of the DB Training Methodology
    186. Fuel Up to Smash Your Endurance Goals:

      Carb-Load Like a Pro!

      Whether you’re lining up for a marathon, ultra-endurance event, or all-day sufferfest, proper pre-race nutrition can be the difference between bonking at the wall and unlocking next-level performance.

      While pretty much all endurance athletes understand the importance of staying fuelled during an event, I find that the actual understanding how to do this can be pretty lacking.

      It can feel like a mindfield… so I’m going to break it down and make it as simple as I can for you.

      In a nutshell it means optimising what you eat in the days beforehand and it is a massively underrated part of the high-performance equation.

      By strategically carb-loading and topping off fuel stores through precise nutrient timing and food choices, you can start your biggest races topped up with maximum muscle glycogen levels – allowing you to go harder, longer, and put your training to its fullest test.

      Carbohydrate loading to maximize glycogen stores

      Glycogen stores can deplete relatively quickly during prolonged endurance events, which is why carbohydrate loading in the days leading up to the event is so important.

      Here are the headlines:

      • Muscles store glycogen as the primary fuel source for high-intensity exercise lasting longer than 90-120 minutes.
      • A well-trained endurance athlete may have 350-700g of glycogen stored in their muscles prior to carb loading.
      • During a marathon or long endurance event, these glycogen stores can become depleted after about 2-3 hours of activity.
      • Glycogen depletion is a major cause of hitting “the wall” or bonking during prolonged exercise when the muscles run out of easily accessible carbohydrate fuel.
      • The carb loading protocol aims to maximize muscle and liver glycogen levels by tapering training and consuming a high-carb diet (7-12g/kg bodyweight) in the 1-3 days before the event.
      • Proper carb loading can increase the total glycogen stores by 50-90% over normal levels, delaying fatigue.
      • The timing of carb loading is important – loading too early results in glycogen depletion before the event.

      Good Pre Race Foods to Include in your Carb Load Phase:

      • White rice or pasta with a simple tomato/marinara sauce
      • White or sweet potatoes
      • Bagels or English muffins with jam/honey
      • Bananas
      • Rice cakes or crisp breads
      • Sports drinks and electrolyte beverages
      • Low-fiber cereals such as porridge, Ready Brek or Shredded Wheat.

      Simple Pre-Race Meal Examples:

      • Baked potato with salt, small side salad, and a sports beverage
      • Plate of pasta with marinara sauce and a banana
      • Bagel with peanut butter, a handful of pretzels, and a smoothie
      • White rice, grilled chicken, steamed veggies, and an electrolyte drink
      • Oatmeal with honey, a piece of toast with jam, and a fruit cup

      The key things that make these “simple” are:

      • Easily digestible carb sources like rice, potatoes, pasta
      • Limited fiber, fat and protein to avoid GI distress
      • Hydrating fluids like sports drinks
      • Familiar, bland foods that the athlete tolerates well
      • Single-plate or bowl meals for easy consumption

      The focus is on providing high-quality carbs to top off glycogen stores, along with some protein, antioxidants, and fluids – without overwhelming the system before the endurance event begins.

      Other things to consider:

      Optimal Timing and Composition of the Pre-Event Meal:

      • Timing is crucial – the pre-event meal should be consumed 3-4 hours before the start to allow for proper digestion and absorption
      • Composition should be high in easily digestible carbs (e.g. white rice, pasta, potatoes, bread) and low in fat/fiber to minimize GI distress
      • Fluids should be included to top off hydration levels
      • Some protein can be included, but the focus should be on carb-rich foods
      • Individualize based on personal tolerances – avoid any foods that typically cause GI issues
      • Portion sizes depend on the event duration but usually around 3-4g/kg carbs

      Hydration Strategies Before the Event:

      • Begin hydrating heavily 2-3 days out by increasing fluid intake
      • Aim to consume 5-10mL per kg bodyweight about 2-4 hours pre-race
      • Include sodium in pre-race hydration to better retain fluids
      • Monitor urine color to ensure proper hydration levels
      • Don’t over-hydrate excessively, as this can cause hyponatremia
      • Customize hydration based on individual sweat rates and event conditions

      Summary:

      The key for pre-event fueling is to maximize carb/fuel stores through proper loading, time the final fuel intake for optimal digestion and utilization, and ensure adequate but not excessive hydration levels heading into the endurance event.

      This primes the body’s energy systems for the upcoming demands. It ensures you have done everything you can via your nutrition to back up the hard work you have put in via your training.

    187. The Difference Between Good and Great: One Critical Choice
    188. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    189. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    190. Beyond “Toughing It Out”: Intelligent Training Through Illness
    191. Debunking Running Terminology: What You Really Need to Know
    192. Be Impressed by intensity, not volume.
    193. Mental Muscles: Visualise Your Way to Endurance Supremacy
    194. S&C – What does the C actually mean?
    195. Rethinking Injury Management:
    196. Walk Your Way to Faster Running
    197. RED-S; Relative Energy Deficiency in Sport
    198. Periodisation Deep Dive
    199. Low Energy Availability (LEA):
    200. How do we burn calories? Let me count the ways…
    201. Fuel Up to Smash Your Endurance Goals:
    202. Supercompensation – the effective but counterintuitive training methodology.
    203. Practical Mental Coping Strategies for Endurance Lows
    204. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    205. The Importance of Periodisation in Endurance Training
    206. Monitoring and Managing Fatigue in Endurance Training
    207. All About Stress
    208. Train your breathing for better race results
    209. Does how you breathe really matter?
    210. Unlocking Your Athletic Potential: Nature vs. Nurture
    211. Recovery: The Unsung Hero of Triumphs
    212. Build Consistently, Adapt Relentlessly
    213. Minimum effort. Maximum Impact
    214. Specificity is KING for Endurance
    215. Strength Reigns Supreme in Endurance
    216. The 5 Pillars of the DB Training Methodology
    217. Supercompensation – the effective but counterintuitive training methodology.

      As we know, the human body has an incredible ability to adapt and become stronger in response to the physical demands placed upon it.

      This adaptive process, when done specifically, is known as supercompensation. It is a fundamental principle that underpins effective training for athletes across a wide range of sports and disciplines.

      At its core, supercompensation describes how, after being exposed to a new training stimulus that causes short-term fatigue, the body overcompensates during the recovery period by enhancing its capabilities beyond the pre-training level.

      By strategically applying the supercompensation model, endurance athletes and those following supporting strength and conditioning programs can maximise their performance gains, avoid overtraining, and unlock their full physical potential.

      Supercompensation is more than just regular training because it follows a specific pattern and principles.

      Here are some key points that distinguish it:

      Overload Principle;
      Supercompensation requires exposing the body to greater stress/workload than it is accustomed to, through increased volume, intensity, or new training stimuli. This overload causes temporary fatigue.

      Recovery Period ;
      After the overload, there must be a recovery period where the training load is reduced to allow the body to adapt and rebuild itself stronger than before.

      Cycle Pattern;
      Supercompensation follows a cyclical pattern of overload -> fatigue -> recovery -> enhanced capacity. This cycle is repeated as fitness levels increase.

      Timing;
      There is an optimal timing element. If the recovery period is too short, the body won’t fully supercompensate. If too long, detraining can occur before the next overload.

      Individualization;
      The overload stimulus and recovery time required varies per individual based on factors like training age, genetics, nutrition, etc.

      Progressive Overload;
      As the body adapts, greater overload is required to continue supercompensating and making fitness gains over time.

      Specificity;
      The supercompensation effects are specific to the muscles, energy systems, and skills trained under overload.

      Whether you’re a marathoner looking to shave minutes off your PR, a cyclist striving for that extra watt of power output, or a weightlifter aiming to break through frustrating plateaus, strategically applying the principles of supercompensation can be a game-changer.

      By precisely calibrating periods of overload training followed by optimal recovery, you unlock the ability to push past previous limits and take your physical capabilities to newfound heights.

      The human body’s supercompensatory powers are remarkable – learning to precisely harness this phenomenon is what separates those who achieve extraordinary gains from those who stagnate. It is also where a coach can really help you make the difference as a great coach will know how to read your training data and apply the right cycles at the right times to get you your best results. .

      Embrace the cycle of overload and renaissance, and prepare to redefine your personal performance potential.

    218. The Difference Between Good and Great: One Critical Choice
    219. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    220. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    221. Beyond “Toughing It Out”: Intelligent Training Through Illness
    222. Debunking Running Terminology: What You Really Need to Know
    223. Be Impressed by intensity, not volume.
    224. Mental Muscles: Visualise Your Way to Endurance Supremacy
    225. S&C – What does the C actually mean?
    226. Rethinking Injury Management:
    227. Walk Your Way to Faster Running
    228. RED-S; Relative Energy Deficiency in Sport
    229. Periodisation Deep Dive
    230. Low Energy Availability (LEA):
    231. How do we burn calories? Let me count the ways…
    232. Fuel Up to Smash Your Endurance Goals:
    233. Supercompensation – the effective but counterintuitive training methodology.
    234. Practical Mental Coping Strategies for Endurance Lows
    235. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    236. The Importance of Periodisation in Endurance Training
    237. Monitoring and Managing Fatigue in Endurance Training
    238. All About Stress
    239. Train your breathing for better race results
    240. Does how you breathe really matter?
    241. Unlocking Your Athletic Potential: Nature vs. Nurture
    242. Recovery: The Unsung Hero of Triumphs
    243. Build Consistently, Adapt Relentlessly
    244. Minimum effort. Maximum Impact
    245. Specificity is KING for Endurance
    246. Strength Reigns Supreme in Endurance
    247. The 5 Pillars of the DB Training Methodology
    248. Practical Mental Coping Strategies for Endurance Lows

      Even endurance athletes with true mental grit and mental toughness will inevitably face dark moments when shit gets tough, motivation plummets and the prospect of quitting seems tempting.

      The ability to overcome these psychological slumps separates the middle-of-the-pack finishers from the podium contenders.

      While physical conditioning is paramount, having an arsenal of mental strategies to deploy when the inner voice turns negative can mean the difference between succumbing to the brain’s quit signals or finding renewed focus and determination.

      Your Emergency Mindset Toolkit:

      This is your emergency mindset toolkit – a collection of psychological techniques to reboot mental grit when the shadow of burnout and despair looms large over your endurance ambitions.

      Breathing Exercises

      • Specific rhythmic breathing patterns to use to re-center and recover mentally (e.g. box breathing, 4-7-8 technique)

      Positive Visual Cues

      • Having predetermined positive images/visions to call upon to rebuild inspiration (e.g. loved ones, past successes)

      Memory Anchors

      • Pre-planned positive memories to vividly recall and reconnect with sources of determination

      Body Scanning

      • Systematic tension-release routines to bypass mental fatigue and reconnect with the physical

      Chunking

      • Breaking down races into motivational segments rather than focusing on the whole daunting distance

      Power Postures

      • Adopting postures and stances associated with confidence, resilience to reset the mindset

      Cognitive Reframing

      • Countering negative thoughts by consciously reframing them in a more empowering light

      External Anchors

      • Identifying motivational competitors, pacer groups or markers on the course to re-engage with

      Endurance races create an inevitable ebb and flow of emotional peaks and valleys.

      When the tides of motivation go out, the greatest endurance athletes have a toolbox of psychological tactics to draw from.

      By implementing these mental coping strategies – whether it’s breathing exercises, positive visual cues, or cognitive reframing – you build resilience against the forces trying to derail your mindset.

      You develop the capacity to override the brain’s impulses to quit and instead access renewed focus and determination. Cultivate and practice these techniques, and you’ll fear no motivational abyss, armed with the mental ammo to charge through the lowest lows en route to the finish line.

      The mind quits long before the body, but with these coping tools, you’ll be the master of both.

    249. The Difference Between Good and Great: One Critical Choice
    250. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    251. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    252. Beyond “Toughing It Out”: Intelligent Training Through Illness
    253. Debunking Running Terminology: What You Really Need to Know
    254. Be Impressed by intensity, not volume.
    255. Mental Muscles: Visualise Your Way to Endurance Supremacy
    256. S&C – What does the C actually mean?
    257. Rethinking Injury Management:
    258. Walk Your Way to Faster Running
    259. RED-S; Relative Energy Deficiency in Sport
    260. Periodisation Deep Dive
    261. Low Energy Availability (LEA):
    262. How do we burn calories? Let me count the ways…
    263. Fuel Up to Smash Your Endurance Goals:
    264. Supercompensation – the effective but counterintuitive training methodology.
    265. Practical Mental Coping Strategies for Endurance Lows
    266. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    267. The Importance of Periodisation in Endurance Training
    268. Monitoring and Managing Fatigue in Endurance Training
    269. All About Stress
    270. Train your breathing for better race results
    271. Does how you breathe really matter?
    272. Unlocking Your Athletic Potential: Nature vs. Nurture
    273. Recovery: The Unsung Hero of Triumphs
    274. Build Consistently, Adapt Relentlessly
    275. Minimum effort. Maximum Impact
    276. Specificity is KING for Endurance
    277. Strength Reigns Supreme in Endurance
    278. The 5 Pillars of the DB Training Methodology
    279. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing

      As I approach a weekend with a DB Athlete undertaking another massive challenge (their second 100 mile Ultra in 6 weeks) the subject of managing your mindset during a BIG event is clearly on my mind.

      So… I’m sharing one of my favourite concepts, first introduced to me by ‘The Iron Cowboy’ James Lawrence during his “50” challenge where he completed 50 IronMan distance triathlons in 50 US States in 50 days.

      This is the Concept of: “Don’t Get Too High. Don’t Get Too Low”

      The ability to regulate emotions and maintain an unwavering mental focus can separate the champions from the also-rans in grueling endurance competitions.

      While physical preparation is crucial, how you manage your mindset and psychological state during the inherent ebbs and flows is equally vital.

      This emerging philosophy emphasises cultivating a even-keeled, balanced state of mind – steadfastly avoiding the pitfalls of overconfidence during high points and despondency during low points.

      Here are some key aspects of this mindset approach:

      1. Emotional regulation:
        Endurance events involve physical and mental ups and downs. The theory suggests regulating emotions to avoid getting carried away by momentary feelings, whether positive or negative, which could disrupt pacing and focus.
      2. Consistency:
        Maintaining a consistent level of effort and concentration is considered ideal, rather than expending too much energy in bursts of over-enthusiasm or letting negative emotions drain commitment.
      3. Pacing:
        Getting too high can lead to starting out too fast and burning out prematurely. Getting too low can cause one to slow down unnecessarily or even give up. An even pace matching one’s training is recommended.
      4. Objectivity:
        The idea is to objectively assess the situation at each point, without the extremes of over-optimism from temporary good feelings or despair from temporary setbacks.
      5. Resilience:
        Avoiding emotional peaks and valleys can help cultivate resilience to overcome the inevitable challenges that arise.

      The ultimate goal is to stay level-headed, stick to one’s race plan, and persist with determination throughout the ups and downs until the finish line.

      Proponents believe this balanced mindset allows athletes to perform closer to their full potential over the entire distance.

      If you want to truly become the best athlete you can be, you have to first master and the weaponise your mindset and this is a key asset.

    280. The Difference Between Good and Great: One Critical Choice
    281. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    282. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    283. Beyond “Toughing It Out”: Intelligent Training Through Illness
    284. Debunking Running Terminology: What You Really Need to Know
    285. Be Impressed by intensity, not volume.
    286. Mental Muscles: Visualise Your Way to Endurance Supremacy
    287. S&C – What does the C actually mean?
    288. Rethinking Injury Management:
    289. Walk Your Way to Faster Running
    290. RED-S; Relative Energy Deficiency in Sport
    291. Periodisation Deep Dive
    292. Low Energy Availability (LEA):
    293. How do we burn calories? Let me count the ways…
    294. Fuel Up to Smash Your Endurance Goals:
    295. Supercompensation – the effective but counterintuitive training methodology.
    296. Practical Mental Coping Strategies for Endurance Lows
    297. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    298. The Importance of Periodisation in Endurance Training
    299. Monitoring and Managing Fatigue in Endurance Training
    300. All About Stress
    301. Train your breathing for better race results
    302. Does how you breathe really matter?
    303. Unlocking Your Athletic Potential: Nature vs. Nurture
    304. Recovery: The Unsung Hero of Triumphs
    305. Build Consistently, Adapt Relentlessly
    306. Minimum effort. Maximum Impact
    307. Specificity is KING for Endurance
    308. Strength Reigns Supreme in Endurance
    309. The 5 Pillars of the DB Training Methodology
    310. The Importance of Periodisation in Endurance Training

      Periodisation… a term every endurance athlete has probably heard but it is obvious from many conversations I have had recently that few actually understand what it is all about.
      Even if you have a coach who plans your training it is still beneficial for you to have a basic understanding of this concept.

      What is it all about?

      Periodisation is a strategic way of structuring your training program to maximize results and prevent burnout or injury. It involves cycling through different phases of training with varying intensities and volumes.

      The basic idea is to alternate between periods of harder, more intense training (like lifting heavier weights or increasing your mileage) and periods of lighter, lower-intensity training. This allows your body to work hard and make gains during the intense phases, while also giving it a chance to recover and avoid overtraining during the lighter phases.

      For example, you might have a 4-week block of really challenging workouts where you’re pushing yourself hard. Then, you’d follow that with a 1-2 week period of easier, recovery-focused training to let your body rest and adapt to the previous training stress. This cycle of hard work followed by planned recovery is repeated throughout your overall training plan.

      The benefits of periodisation:

      1. It helps prevent plateau by constantly introducing new training stimuli
      2. It reduces your risk of injury or burnout from doing too much too soon, and ensures you’re fresh and rested for important competitions or events.
      3. It’s a way of strategically managing your body’s finite energy resources over time for long-term, sustainable progress.

      How periodisation allows athletes to maximize training adaptations while preventing overtraining and burnout:

      Periodisation is designed to facilitate the body’s adaptive responses to training stress while also allowing for adequate recovery and replenishment of energy stores.

      This is achieved through structured periods of overload followed by planned periods of reduced training load or complete rest.

      During the overload phases, the body is exposed to increased training volumes, intensities, and often both.

      This overload stimulus initiates physiological and metabolic processes that lead to adaptations such as increased muscle strength, improved cardiovascular fitness, and enhanced energy utilization.

      However, if the overload continues indefinitely without respite, the body’s finite energy resources will eventually become depleted, leading to overtraining and burnout.

      To counteract this, periodisation incorporates recovery phases or periods of reduced training load.

      These recovery periods serve several crucial functions:

      1. Energy replenishment: They allow the body to replenish depleted energy stores, such as glycogen in the muscles and liver, which are essential for high-intensity training and performance.
      2. Tissue repair and adaptation: Recovery periods provide the necessary time for damaged muscle fibers to repair, for the body to adapt to the previous training stimulus, and for the central nervous system to recover from the accumulated fatigue.
      3. Psychological recovery: Periods of reduced training load help alleviate mental fatigue and burnout, allowing athletes to maintain motivation and enthusiasm for their sport.

      By respecting the body’s need for recovery and replenishment through periodisation, athletes can maximize their training adaptations without exceeding the body’s finite energy resources or pushing it into an overtrained state.

      This strategic approach to training not only enhances performance but also reduces the risk of injuries, illness, and burnout, enabling athletes to train consistently over the long term.

    311. The Difference Between Good and Great: One Critical Choice
    312. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    313. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    314. Beyond “Toughing It Out”: Intelligent Training Through Illness
    315. Debunking Running Terminology: What You Really Need to Know
    316. Be Impressed by intensity, not volume.
    317. Mental Muscles: Visualise Your Way to Endurance Supremacy
    318. S&C – What does the C actually mean?
    319. Rethinking Injury Management:
    320. Walk Your Way to Faster Running
    321. RED-S; Relative Energy Deficiency in Sport
    322. Periodisation Deep Dive
    323. Low Energy Availability (LEA):
    324. How do we burn calories? Let me count the ways…
    325. Fuel Up to Smash Your Endurance Goals:
    326. Supercompensation – the effective but counterintuitive training methodology.
    327. Practical Mental Coping Strategies for Endurance Lows
    328. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    329. The Importance of Periodisation in Endurance Training
    330. Monitoring and Managing Fatigue in Endurance Training
    331. All About Stress
    332. Train your breathing for better race results
    333. Does how you breathe really matter?
    334. Unlocking Your Athletic Potential: Nature vs. Nurture
    335. Recovery: The Unsung Hero of Triumphs
    336. Build Consistently, Adapt Relentlessly
    337. Minimum effort. Maximum Impact
    338. Specificity is KING for Endurance
    339. Strength Reigns Supreme in Endurance
    340. The 5 Pillars of the DB Training Methodology
    341. Monitoring and Managing Fatigue in Endurance Training

      Building on from the previous DB Conversation, All About Stress (https://differentbreed.io/the-relationship-between-training-stress-and-recovery/) I am going address the importance of monitoring and managing fatigue levels during endurance training. This topic aligns nicely with the discussion about balancing training stress and recovery, managing the body’s finite energy source, and optimising performance and adaptation in endurance training.

      This should provide valuable insights and practical strategies for endurance athletes and coaches seeking to maximise training gains while mitigating the risk of overtraining and burnout.

      Common Signs and Symptoms of Overtraining:

      1. Persistent fatigue:
        Feeling unusually tired and sluggish, even after adequate rest and recovery periods.
      2. Decreased performance:
        A noticeable drop in athletic performance, despite maintaining the same training load.
      3. Muscle soreness:
        Prolonged and excessive muscle soreness that persists for days after training sessions.
      4. Increased injuries:
        Experiencing more frequent or nagging injuries, which can be a sign of overtraining and insufficient recovery.
      5. Disturbed sleep:
        Difficulty falling asleep or staying asleep, or experiencing poor quality sleep.
      6. Mood disturbances:
        Changes in mood, such as increased irritability, anxiety, depression, or a lack of motivation.
      7. Suppressed appetite:
        A noticeable decrease in appetite or a loss of interest in food.
      8. Increased resting heart rate:
        An elevated resting heart rate, which can indicate the body’s inability to fully recover.
      9. Increased susceptibility to illness:
        Frequent colds, flu, or other illnesses due to a compromised immune system.
      10. Menstrual irregularities:
        In female athletes, overtraining can lead to changes in menstrual cycles or amenorrhea (absence of menstruation).

      * It’s important to note that overtraining is a complex condition, and individuals may experience different combinations of these symptoms. Monitoring and addressing these signs and symptoms promptly is crucial to prevent more severe consequences, such as burnout, prolonged performance decrements, or long-term health issues.

      5 Simple Strategies for Assessing Fatigue Levels

      1. Resting Heart Rate Monitoring: Monitor your resting heart rate (RHR) first thing in the morning before getting out of bed. An elevated RHR compared to your baseline can be an indicator of fatigue or incomplete recovery from previous training sessions.
      2. Subjective Rating Scales: Use a simple rating scale (e.g., 1-10) to quantify your perceived level of fatigue, muscle soreness, motivation, or overall well-being. Tracking these subjective measures over time can help identify patterns and potential overtraining.
      3. Performance Tracking: Monitor your performance metrics during training sessions or competitions. If you consistently struggle to hit your target paces, power outputs, or lift the same weights as before, it could signal accumulated fatigue.
      4. Sleep Quality Assessment: Pay attention to your sleep quality and quantity. Persistent poor sleep, difficulty falling asleep, or frequent waking during the night can be signs of overtraining and inadequate recovery.
      5. Mood and Motivation Monitoring: Keep track of your mood and motivation levels. Persistent irritability, anxiety, depression, or a lack of enthusiasm for training that you previously enjoyed could indicate overtraining and the need for a recovery period.

      By incorporating these simple strategies into your training routine, you can gain valuable insights into your body’s fatigue levels and make informed decisions adjusting your training load, incorporating more recovery periods, or seeking professional support if necessary.

      Hopefully this helps and gives you some better insight into how to monitor and manage your fatigue levels.

    342. The Difference Between Good and Great: One Critical Choice
    343. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    344. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    345. Beyond “Toughing It Out”: Intelligent Training Through Illness
    346. Debunking Running Terminology: What You Really Need to Know
    347. Be Impressed by intensity, not volume.
    348. Mental Muscles: Visualise Your Way to Endurance Supremacy
    349. S&C – What does the C actually mean?
    350. Rethinking Injury Management:
    351. Walk Your Way to Faster Running
    352. RED-S; Relative Energy Deficiency in Sport
    353. Periodisation Deep Dive
    354. Low Energy Availability (LEA):
    355. How do we burn calories? Let me count the ways…
    356. Fuel Up to Smash Your Endurance Goals:
    357. Supercompensation – the effective but counterintuitive training methodology.
    358. Practical Mental Coping Strategies for Endurance Lows
    359. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    360. The Importance of Periodisation in Endurance Training
    361. Monitoring and Managing Fatigue in Endurance Training
    362. All About Stress
    363. Train your breathing for better race results
    364. Does how you breathe really matter?
    365. Unlocking Your Athletic Potential: Nature vs. Nurture
    366. Recovery: The Unsung Hero of Triumphs
    367. Build Consistently, Adapt Relentlessly
    368. Minimum effort. Maximum Impact
    369. Specificity is KING for Endurance
    370. Strength Reigns Supreme in Endurance
    371. The 5 Pillars of the DB Training Methodology
    372. All About Stress

      To fully understand fitness and how to make lasting and meaningful changes to your endurance you really have to understand the key concepts of stress and recovery.

      Training is just a form of stress and training stress refers to the physical and mental demands placed on the body during exercise or athletic activities.

      Recovery, on the other hand, is the process by which the body repairs and adapts to the stress imposed during training.

      It should be simple right. You put your body under stress through your training and then you take a bit of time to recover, and the improvements happen. Rinse and Repeat…

      Unfortunately though, it isn’t quite that simple, especially for those trying to reach a new level of performance. This is because both stress and recovery utilise the most important resource the body has: Energy!

      The relationship between training stress and recovery:

      This is a delicate balance that athletes and fitness enthusiasts must maintain for optimal performance and injury prevention.

      Adequate recovery is crucial for allowing the body to replenish energy stores, repair muscle damage, and promote adaptation.

      Without proper recovery, excessive training stress can lead to overtraining, increased risk of injury, and diminished performance.

      Therefore, it is essential to strike a balance between training stress and recovery, allowing for appropriate rest and recovery periods to maximise the benefits of training and prevent burnout or overuse injuries.

      The human body has a finite energy source:

      Proper management of this energy is crucial for making gains in fitness and avoiding overtraining or burnout.

      Here’s an explanation of how this works:

      1. Energy stores: The body’s primary energy sources are glycogen (stored in the muscles and liver) and fat. These energy stores are limited and can be depleted during intense or prolonged exercise.
      2. Depletion and replenishment: During training, the body utilizes these energy stores, leading to depletion. If the energy stores are not adequately replenished through proper nutrition and rest, the body will eventually reach a state of fatigue and diminished performance.
      3. Recovery and adaptation: After a training session, the body needs time to recover and adapt to the stress imposed during exercise. During this recovery period, the body replenishes its energy stores, repairs muscle damage, and adapts by becoming stronger and more efficient.
      4. Overtraining and burnout: If the body is not given sufficient time to recover and replenish its energy stores, it can lead to overtraining and burnout. This can result in decreased performance, increased risk of injury, and prolonged recovery times.

      Making gains in fitness while managing the body’s finite energy source:

      To do this it is essential to follow these principles:

      1. Periodization: Incorporate periods of high-intensity training followed by periods of lower-intensity training or active recovery to allow the body to replenish its energy stores and adapt to the training stimulus.
      2. Nutrition: Consume a balanced diet with sufficient calories, carbohydrates, proteins, and healthy fats to fuel the body and support recovery and adaptation.
      3. Rest and sleep: Allow for adequate rest and sleep, as these are crucial for recovery, energy replenishment, and muscle repair.
      4. Monitoring: Pay attention to signs of fatigue, decreased performance, or increased susceptibility to illness, as these can indicate the need for more recovery time.

      By respecting the body’s finite energy source and implementing proper training, nutrition, and recovery strategies, athletes and fitness enthusiasts can maximize their gains in fitness while avoiding overtraining and burnout.

    373. The Difference Between Good and Great: One Critical Choice
    374. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    375. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    376. Beyond “Toughing It Out”: Intelligent Training Through Illness
    377. Debunking Running Terminology: What You Really Need to Know
    378. Be Impressed by intensity, not volume.
    379. Mental Muscles: Visualise Your Way to Endurance Supremacy
    380. S&C – What does the C actually mean?
    381. Rethinking Injury Management:
    382. Walk Your Way to Faster Running
    383. RED-S; Relative Energy Deficiency in Sport
    384. Periodisation Deep Dive
    385. Low Energy Availability (LEA):
    386. How do we burn calories? Let me count the ways…
    387. Fuel Up to Smash Your Endurance Goals:
    388. Supercompensation – the effective but counterintuitive training methodology.
    389. Practical Mental Coping Strategies for Endurance Lows
    390. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    391. The Importance of Periodisation in Endurance Training
    392. Monitoring and Managing Fatigue in Endurance Training
    393. All About Stress
    394. Train your breathing for better race results
    395. Does how you breathe really matter?
    396. Unlocking Your Athletic Potential: Nature vs. Nurture
    397. Recovery: The Unsung Hero of Triumphs
    398. Build Consistently, Adapt Relentlessly
    399. Minimum effort. Maximum Impact
    400. Specificity is KING for Endurance
    401. Strength Reigns Supreme in Endurance
    402. The 5 Pillars of the DB Training Methodology
    403. Train your breathing for better race results

      Last week I gave you some insights into why how you breathe really does matter if you want to take your endurance performance to the next level.
      If you missed it, you can read it here

      This week I am going to give you some practical tips and exercises to help you develop and maintain that regular breathing pattern.

      1)Rhythmic Breathing:
      Practice inhaling for a specific count (e.g., 3 or 4) and exhaling for the same count, syncing the breath with your movement patterns.

      2)Nasal Breathing:
      Breathe through your nose as much as possible during low-intensity activities to promote diaphragmatic breathing.

      3)Breath Counting:
      Simply count your breaths (e.g., 1-2-3-4 inhale, 1-2-3-4 exhale) to reinforce a consistent rhythm.

      3)Use a Metronome or Music
      Set a metronome or select music with a consistent beat per minute (BPM) that matches the desired breathing rate. Try to synchronise your inhalations and exhalations with the metronome or music beats.

      4)Breathing Ladders
      Start with a short breathing pattern (e.g., 2 steps per inhalation, 2 steps per exhalation) and gradually increase the length (e.g., 3 steps per inhalation, 3 steps per exhalation).
      Alternate between shorter and longer patterns to challenge breathing control.

      5)Straw Breathing:
      Breathe through a small straw during low-intensity activities to promote controlled, diaphragmatic breathing.
      This can help you become more aware of your breathing patterns and maintain a consistent rhythm.

      6)Visualisation and Cue Words:
      Visualize and mentally rehearse your desired breathing patterns before and during activities.
      Use cue words or phrases (e.g., “inhale, exhale,” “rhythm,” “control”) to reinforce consistent breathing.

      8) Focused Breathing During Warmups and Cooldowns:
      Dedicate specific segments of your warmup and cooldown routines to focus solely on controlled breathing exercises.
      This can help you establish a consistent breathing pattern before and after intense efforts.

      The key thing when practising any of these methods is to start with shorter durations and gradually increase the time and intensity as you become more comfortable with maintaining a regular breathing pattern.

      Consistency and regular practice are key to developing this important skill.

    404. The Difference Between Good and Great: One Critical Choice
    405. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    406. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    407. Beyond “Toughing It Out”: Intelligent Training Through Illness
    408. Debunking Running Terminology: What You Really Need to Know
    409. Be Impressed by intensity, not volume.
    410. Mental Muscles: Visualise Your Way to Endurance Supremacy
    411. S&C – What does the C actually mean?
    412. Rethinking Injury Management:
    413. Walk Your Way to Faster Running
    414. RED-S; Relative Energy Deficiency in Sport
    415. Periodisation Deep Dive
    416. Low Energy Availability (LEA):
    417. How do we burn calories? Let me count the ways…
    418. Fuel Up to Smash Your Endurance Goals:
    419. Supercompensation – the effective but counterintuitive training methodology.
    420. Practical Mental Coping Strategies for Endurance Lows
    421. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    422. The Importance of Periodisation in Endurance Training
    423. Monitoring and Managing Fatigue in Endurance Training
    424. All About Stress
    425. Train your breathing for better race results
    426. Does how you breathe really matter?
    427. Unlocking Your Athletic Potential: Nature vs. Nurture
    428. Recovery: The Unsung Hero of Triumphs
    429. Build Consistently, Adapt Relentlessly
    430. Minimum effort. Maximum Impact
    431. Specificity is KING for Endurance
    432. Strength Reigns Supreme in Endurance
    433. The 5 Pillars of the DB Training Methodology
    434. Does how you breathe really matter?

      In short, Yes!

      Now for the longer answer:
      The more efficient your breathing the better you will perform. In endurance aerobic capacity is such a key element of your fitness. Oxygen is your primary energy source and your heart rate spikes when your brain doesn’t know when the next hit of oxygen is incoming.

      Therefore, the more regular the breathing pattern, the lower and more stable the heart rate.

      To break it down further here are the key reasons building and sustaining a regular breathing pattern will elevate your athletic performance.

      1) Oxygen Efficiency: It can help improve the efficiency of oxygen uptake and utilisation during exercise. This in turn can enhance endurance and delay the onset of fatigue.

      2) Respiratory Muscle Training: It helps train the respiratory muscles, such as the diaphragm and intercostal muscles, to work more efficiently. Stronger respiratory muscles can improve breathing economy.

      3) Stress Reduction: It has been shown to have a calming effect on the body and mind. You can better manage stress and anxiety, which can negatively impact performance.

      4) Pacing and Rhythm: It can help establish a steady pace and rhythm during activities where maintaining a consistent effort level is crucial.

      5) Recovery: Proper techniques, such as diaphragmatic breathing or nasal breathing, can aid in recovery. They can help facilitate the removal of metabolic waste products and promote faster recovery.

      6) Mental Focus: Focusing on breath work can help you stay present and focused during your sessions. It can also improve concentration and mental toughness, which are essential for optimal performance.

      7) Technique Reinforcement: In some endurance sports, like swimming or rowing, a regular breathing pattern is closely tied to proper technique. Emphasising good breath work can reinforce good technical habits and improve overall efficiency.

    435. The Difference Between Good and Great: One Critical Choice
    436. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    437. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    438. Beyond “Toughing It Out”: Intelligent Training Through Illness
    439. Debunking Running Terminology: What You Really Need to Know
    440. Be Impressed by intensity, not volume.
    441. Mental Muscles: Visualise Your Way to Endurance Supremacy
    442. S&C – What does the C actually mean?
    443. Rethinking Injury Management:
    444. Walk Your Way to Faster Running
    445. RED-S; Relative Energy Deficiency in Sport
    446. Periodisation Deep Dive
    447. Low Energy Availability (LEA):
    448. How do we burn calories? Let me count the ways…
    449. Fuel Up to Smash Your Endurance Goals:
    450. Supercompensation – the effective but counterintuitive training methodology.
    451. Practical Mental Coping Strategies for Endurance Lows
    452. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    453. The Importance of Periodisation in Endurance Training
    454. Monitoring and Managing Fatigue in Endurance Training
    455. All About Stress
    456. Train your breathing for better race results
    457. Does how you breathe really matter?
    458. Unlocking Your Athletic Potential: Nature vs. Nurture
    459. Recovery: The Unsung Hero of Triumphs
    460. Build Consistently, Adapt Relentlessly
    461. Minimum effort. Maximum Impact
    462. Specificity is KING for Endurance
    463. Strength Reigns Supreme in Endurance
    464. The 5 Pillars of the DB Training Methodology
    465. Unlocking Your Athletic Potential: Nature vs. Nurture

      A thought-provoking question recently popped up in my Instagram inbox, courtesy of one of my athletes: “Is athletic success determined by genetics or mental toughness?” It sparked a lively debate, prompting me to delve into this topic for this week’s blog.

      Firstly, it’s crucial to acknowledge that opinions on this matter vary widely. If you have thoughts to share, head over to my social media post and join the conversation.

      In my view, success in athletics is influenced by a combination of genetics and mindset. Undoubtedly, genetics endow certain individuals with predispositions for particular sports due to factors like muscle fiber distribution and oxygen efficiency. However, it’s essential to emphasize that genetics are individualistic, and attributing success to race is unfounded.

      Nevertheless, genetics merely provide a foundation; it’s the interplay of nature and nurture that molds elite athletes. Rigorous training and opportunities are indispensable for realizing one’s athletic potential. Different sports demand diverse innate abilities, but achieving true greatness requires more than sheer effort.

      While hard work is vital, I’m inclined to believe that innate physical aptitude often outweighs it. Occasionally, exceptional individuals defy this notion, almost transcending humanity with their prowess. Yet, for most, achieving extraordinary feats hinges on mental fortitude.

      The stories of David Goggins, James Lawrence, Sean Conway, and Ross Edgley exemplify the power of the mind in overcoming physical barriers. For recreational athletes, irrespective of their level, nurturing mental resilience is as crucial as physical training. That’s why at Different Breed, we emphasize both the five Training Pillars and five Mindset Pillars, laying the groundwork for success.

      I’ve witnessed remarkable transformations in athletes when their mindset shifts. Enhanced self-belief, focus, and determination invariably elevate performance levels. To unlock your true potential, set audacious goals that intimidate you, and pursue them relentlessly.

      Yet, few are willing to embark on this journey. What sets exceptional individuals apart is their unwavering commitment to improvement and their aversion to mediocrity. As one of my athletes aptly puts it,

      “Training talks. Bullshit walks
      (with a whole of excuses).”

      Are you ready to step up your game? If you’re driven to push your limits and aspire for greatness, join our community. Whether you’re a weekend warrior or aspiring podium finisher, together, we’ll redefine your boundaries.

      Sign up for our athletic endurance performance coaching today or leave a comment below to be part of the discussion. Let’s embark on this journey to excellence together.

      Liza xXx

    466. The Difference Between Good and Great: One Critical Choice
    467. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    468. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    469. Beyond “Toughing It Out”: Intelligent Training Through Illness
    470. Debunking Running Terminology: What You Really Need to Know
    471. Be Impressed by intensity, not volume.
    472. Mental Muscles: Visualise Your Way to Endurance Supremacy
    473. S&C – What does the C actually mean?
    474. Rethinking Injury Management:
    475. Walk Your Way to Faster Running
    476. RED-S; Relative Energy Deficiency in Sport
    477. Periodisation Deep Dive
    478. Low Energy Availability (LEA):
    479. How do we burn calories? Let me count the ways…
    480. Fuel Up to Smash Your Endurance Goals:
    481. Supercompensation – the effective but counterintuitive training methodology.
    482. Practical Mental Coping Strategies for Endurance Lows
    483. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    484. The Importance of Periodisation in Endurance Training
    485. Monitoring and Managing Fatigue in Endurance Training
    486. All About Stress
    487. Train your breathing for better race results
    488. Does how you breathe really matter?
    489. Unlocking Your Athletic Potential: Nature vs. Nurture
    490. Recovery: The Unsung Hero of Triumphs
    491. Build Consistently, Adapt Relentlessly
    492. Minimum effort. Maximum Impact
    493. Specificity is KING for Endurance
    494. Strength Reigns Supreme in Endurance
    495. The 5 Pillars of the DB Training Methodology
    496. Recovery: The Unsung Hero of Triumphs

      Embrace the lows, they’re the launchpad to your highs.

      The 5th Training Principle of Different Breed focuses on recovery and understanding that the highs and the successes are only possible due to the dips and the down time.
      This can be one of the hardest things for some athletes to put into practice

      Everyone I work with is more than happy to do all the training sessions but often I get a lot of push back or reluctance regarding rest days, active recovery days, deload weeks and taper phases.

      One of the main reasons given is guilt. Guilt for taking time off when they could be doing something, which feels lazy. I totally understand this notion but it is not a healthy attitude or a smart logic.

      These aspects of training are just as important as the work. Without them the effort you are putting into to your training could end up wasted.

      So, let’s break it down a little, one by one…

      Rest days during a training block are crucial to allow your body to adapt to the stress of hard training. On rest days, avoid strenuous activity and let your body and mind recharge. Minimum one rest day a week which involves nothing more than walking and mobility work is the standard rule.
      Proper rest days enable you to come back stronger for your next hard workout. Without adequate rest, you’ll experience fatigue, loss of motivation, and increased injury risk. Plus you could experience a progress plateau, or even a regression as your body fails to recover and absorb the level of training stress you are enduring.

      Active recovery days involve light exercise that increases blood flow to enhance recovery without producing additional fatigue. This could be an easy jog, swim, spin or even involve some light bodyweight strength work as long as it done at low intensity. The increased blood flow will transport nutrients to fatigued muscles while removing metabolic waste products. Staying moving on recovery days will help you feel fresher when returning to hard training while still allowing adaptation to occur. If only having one rest day every 7 then including one active recovery day could make a massive difference.

      Deload weeks should occur every 3-4 weeks of hard training. The purpose is to back off and allow more complete physiological, mental, and emotional recovery – not just within a week but accumulated over weeks of training. Reduce your training volume by around 50% during the deload week. You can maintain some intensity but this should not be high for every session. You’ll return rejuvenated and ready to stress your body with hard training again during the next mesocycle. Deloads prevent overtraining, burnout, and loss of enjoyment.

      Tapering prepares you to perform at your peak on race day. Gradually reduce your training volume by 30-50% over 1-3 weeks leading up to your key event. Frequency and intensity stay higher to maintain fitness. The reduced load allows time for any accumulated fatigue to dissipate. You’ll feel refreshed, motivated and ready to give your best effort. An effective taper requires patience and avoidance of the temptation to overtrain during this crucial phase.

      Hopefully this helps you understand a bit more about the how and why of effective endurance training and how recovery plays such a critical role. You should now fee l totally confident to put these key phases in to your plans without a hint of guilt, knowing you are doing exactly what you need to do to help move the needle on your fitness, outside of the hard graft of training.

    497. The Difference Between Good and Great: One Critical Choice
    498. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    499. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    500. Beyond “Toughing It Out”: Intelligent Training Through Illness
    501. Debunking Running Terminology: What You Really Need to Know
    502. Be Impressed by intensity, not volume.
    503. Mental Muscles: Visualise Your Way to Endurance Supremacy
    504. S&C – What does the C actually mean?
    505. Rethinking Injury Management:
    506. Walk Your Way to Faster Running
    507. RED-S; Relative Energy Deficiency in Sport
    508. Periodisation Deep Dive
    509. Low Energy Availability (LEA):
    510. How do we burn calories? Let me count the ways…
    511. Fuel Up to Smash Your Endurance Goals:
    512. Supercompensation – the effective but counterintuitive training methodology.
    513. Practical Mental Coping Strategies for Endurance Lows
    514. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    515. The Importance of Periodisation in Endurance Training
    516. Monitoring and Managing Fatigue in Endurance Training
    517. All About Stress
    518. Train your breathing for better race results
    519. Does how you breathe really matter?
    520. Unlocking Your Athletic Potential: Nature vs. Nurture
    521. Recovery: The Unsung Hero of Triumphs
    522. Build Consistently, Adapt Relentlessly
    523. Minimum effort. Maximum Impact
    524. Specificity is KING for Endurance
    525. Strength Reigns Supreme in Endurance
    526. The 5 Pillars of the DB Training Methodology
    527. Build Consistently, Adapt Relentlessly

      The 4th Training Principle of Different Breed focuses on being consistent with your training, but also being adaptable and not letting life’s curveballs completely derail your progress.
      We all know that sometimes ‘life gets in the way” but having a solid plan in place and building commitment and discipline is the true way forward to race day success.

      Let’s talk first about why consistency is so important.

      Consistency in endurance training is key to seeing continued improvements and being prepared on race day. By training regularly – following a plan and sticking to a steady weekly mileage or hours training – your body adapts to the stress of exercise. Consistency allows physiological changes like increased aerobic capacity, muscular endurance, and lactate threshold. It also prevents overtraining injuries.

      Athletes who train sporadically, or too much, often find themselves injured, exhausted, or hitting a performance plateau.

      Showing up regularly and putting in the miles, intervals, strength & conditioning, core and cross training outlined by your training plan is equally important in those last key weeks leading up to race day. Consistency sets you up to taper and fully absorb all the hard work you’ve put in.

      By settling into a regular routine and habits, you don’t need to think about motivation or readiness. You’ve trained your body and mind to deliver a peak performance. A consistent training block pays off on race day.

      However, sticking to the plan can sometimes be extremely taxing when you have a full and busy life that demands you pull focus from your training plan.

      But, it doesn’t mean you just give up. If what your are working towards is truly important you will find a way through the tough times.

      If you are lucky enough to be working with a coach, the first thing is to talk to them. They will help you figure out what you can do, to keep you progressing.

      If you are flying solo, you have to figure it out on your own.

      In both scenarios, here are the two key pieces of advice:

      1) Be honest with yourself about how much time and energy you actually have available.
      There is no point putting a plan in place that you know deep down is just too much for you. Progress can still be made, even if you have to accept that your gains are going to come a little bit slower. The takeaway is that you will still making progress… which is the goals right!

      2) Focus on what you CAN do. Not what you can’t.
      OK, so life is going to look a bit different for a little while, and it doesn’t look how you want it to. So what? Change the picture, you are where you are and you can either adapt, or you can fail… and remember, at Different Breed you only truly fail when you give up completely.
      When you are dealing with life’s curveballs remember:
      Build Consistently, Adapt Relentlessly:
      Every small step fortifies your foundation. When hurdles appear, leap higher.

      Staying flexible and adjusting your expectations are key to dealing with life’s curveballs that negatively impact your training. Rather than getting fixated on a specific race goal or mileage target for the week that is now unattainable, shift your mindset to maintenance and damage control.

      Accept that you may need to take a few days off, cut back intensity or distance temporarily, or modify your workouts. The priority becomes holding onto the baseline fitness you built up without trying to forcibly progress.

      Use crosstraining and active recovery to keep moving when you can. Mentally prepare for the fitness setback but know it is temporary. Stay focused on getting through this short detour without losing too much ground by supporting overall health first. Trust that when life stabilizes again, you can gradually ramp back up.

      The successful athlete understands that they need to be flexible and that unexpected interruptions as part of the training process.

      Hopefully this helps you understand a bit more about the how and why of effective endurance training plans.

    528. The Difference Between Good and Great: One Critical Choice
    529. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    530. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    531. Beyond “Toughing It Out”: Intelligent Training Through Illness
    532. Debunking Running Terminology: What You Really Need to Know
    533. Be Impressed by intensity, not volume.
    534. Mental Muscles: Visualise Your Way to Endurance Supremacy
    535. S&C – What does the C actually mean?
    536. Rethinking Injury Management:
    537. Walk Your Way to Faster Running
    538. RED-S; Relative Energy Deficiency in Sport
    539. Periodisation Deep Dive
    540. Low Energy Availability (LEA):
    541. How do we burn calories? Let me count the ways…
    542. Fuel Up to Smash Your Endurance Goals:
    543. Supercompensation – the effective but counterintuitive training methodology.
    544. Practical Mental Coping Strategies for Endurance Lows
    545. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    546. The Importance of Periodisation in Endurance Training
    547. Monitoring and Managing Fatigue in Endurance Training
    548. All About Stress
    549. Train your breathing for better race results
    550. Does how you breathe really matter?
    551. Unlocking Your Athletic Potential: Nature vs. Nurture
    552. Recovery: The Unsung Hero of Triumphs
    553. Build Consistently, Adapt Relentlessly
    554. Minimum effort. Maximum Impact
    555. Specificity is KING for Endurance
    556. Strength Reigns Supreme in Endurance
    557. The 5 Pillars of the DB Training Methodology
    558. Minimum effort. Maximum Impact

      Now, don’t get it twisted when reading that headline… I am not saying minimum effort as in you can sand bag your training sessions.

      What I am talking about it the Minimal Dose Response, the third training principle of Different Breed.

      Endurance training aims to improve the body’s ability to sustain prolonged physical activity. As you do more endurance exercise, your fitness and endurance capacity improves. However, there is a minimal amount of training that produces most of these adaptations.

      If you train beyond this minimal dose, additional benefits become smaller and more gradual. The body can only adapt so quickly – extra training stimulates diminishing returns. So more endurance exercise is not always better once the minimum stimulus threshold is surpassed.

      In fact, training well beyond the minimal dose without proper recovery can lead to overtraining, fatigue and burnout. This impairs performance and endurance capacity. So for efficient and sustained fitness gains, the minimal effective training dose with good recovery time optimized long-term development.

      Simply put, more endurance exercise is not always more beneficial if the minimum dose is already achieved.

      The second reason this principle is so important is because it minimises the injury risk.

      When you regularly train well beyond the minimum recommended endurance training volumes and intensities, it dramatically increases repetitive impact and strain on the body. For example, ramping up running mileage too aggressively places a lot of stress on joints and tissues.

      This accumulative overload over weeks and months gradually fatigues structures like tendons, cartilage, and bones beyond their capabilities.

      It makes them more vulnerable to microtears and inflammatory conditions – this manifests as painful overuse injuries like stress fractures, plantar fasciitis, patellofemoral pain.

      By sticking closer to the minimum effective endurance training you ensure adequate rest and recovery between sessions. The body has more time to adapt and get stronger to withstand subsequent sessions. Tendons, bones and muscles are strengthened overtime before being exposed to heavier loads.

      So in every way, less training can equate to more in the long run.

      Hopefully this helps you understand a bit more about the how and why of effective endurance training plans.

    559. The Difference Between Good and Great: One Critical Choice
    560. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    561. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    562. Beyond “Toughing It Out”: Intelligent Training Through Illness
    563. Debunking Running Terminology: What You Really Need to Know
    564. Be Impressed by intensity, not volume.
    565. Mental Muscles: Visualise Your Way to Endurance Supremacy
    566. S&C – What does the C actually mean?
    567. Rethinking Injury Management:
    568. Walk Your Way to Faster Running
    569. RED-S; Relative Energy Deficiency in Sport
    570. Periodisation Deep Dive
    571. Low Energy Availability (LEA):
    572. How do we burn calories? Let me count the ways…
    573. Fuel Up to Smash Your Endurance Goals:
    574. Supercompensation – the effective but counterintuitive training methodology.
    575. Practical Mental Coping Strategies for Endurance Lows
    576. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    577. The Importance of Periodisation in Endurance Training
    578. Monitoring and Managing Fatigue in Endurance Training
    579. All About Stress
    580. Train your breathing for better race results
    581. Does how you breathe really matter?
    582. Unlocking Your Athletic Potential: Nature vs. Nurture
    583. Recovery: The Unsung Hero of Triumphs
    584. Build Consistently, Adapt Relentlessly
    585. Minimum effort. Maximum Impact
    586. Specificity is KING for Endurance
    587. Strength Reigns Supreme in Endurance
    588. The 5 Pillars of the DB Training Methodology
    589. Specificity is KING for Endurance

      Your ability to sustain is your ticket to success and is the substance behind my second principle of training. You must adapt, endure and then you can conquer.

      Specificity develops the physiological capacities, technical skills and fortitude in the exact muscles, energy systems and movements needed to excel in your chosen endurance activity. It puts focus into every training session for everyday athletes.

      The SAID principle is commonly used by coaches in all sports and it stands for Specific Adaptation to Imposed Demands.

      It is a key training principle for endurance that states your body will adapt specifically to the type of training you do and the amount of training stress you endure.

      Some of the key points regarding the SAID principle:
      It targets the specific energy systems and muscles needed for your sport/activity. Endurance activities like running, cycling, swimming etc. rely heavily on aerobic energy systems and slow twitch muscle fibers. Training plans tailored to these systems and muscles will optimize endurance capabilities.

      It matches the specific movements and mechanics. The motions and techniques of running are different from swimming or cycling. Sport-specific drills and training adapts the body to handle those unique demands efficiently.

      It allows for proper recovery and adaptation. Endurance training causes microscopic tears and fatigue in muscles and energy systems. Sport-specific training doses the right amount of stress so you can recover and bounce back stronger in time for your next training session or event.

      It prepares you for the specific rigors and conditions. Training should mimic the motions, duration, terrain and conditions of your goal event as closely as possible. This sport-specific overload principle boosts specific fitness and skills.

      The SAID principle highlights the need for specificity in training and endurance athletes need to focus their training on taxing the aerobic system.

      However, if you just repeat the same session over and over again your body will soon adapt to that training stress and your progress will plateau as there is no demand there any more. Similarly just doing generic exercise won’t necessarily improve endurance, not to any great degree anyway. It certainly won’t yield the results you are truly capable of.

      This means you have to do a variety of different training sessions that specifically target different outcomes if you want to be able to race faster for longer.

      Here is a 4-session running plan that provides different stimuli for endurance athletes:
      Long Slow Distance (LSD) Run: A long run at an easy, conversational pace. This builds aerobic endurance and teaches the body to burn fat as fuel. Aim for 60-90 mins.
      Tempo Run: Run at lactate threshold pace, which is slightly faster than marathon pace. This improves speed and efficiency at higher intensities. Aim for 20-40 mins.
      Interval Training: Short, fast intervals (e.g. 800m-1200m) with rest periods in between. This builds speed and anaerobic capacity. Aim for 6-10 x 800m with 2 min rest.
      Hill Repeats: Short, fast hill repeats targeting max effort. Builds leg strength and power. Aim for 6-10 x 30 sec uphill sprints with jog back recovery.

      The long run provides an endurance base, while the faster sessions develop speed and efficiency. The intervals add anaerobic and leg power.

      Combining these different stimuli allows runners to become stronger and faster overall.

      Rest and recovery around the hard sessions is also key.

    590. The Difference Between Good and Great: One Critical Choice
    591. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    592. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    593. Beyond “Toughing It Out”: Intelligent Training Through Illness
    594. Debunking Running Terminology: What You Really Need to Know
    595. Be Impressed by intensity, not volume.
    596. Mental Muscles: Visualise Your Way to Endurance Supremacy
    597. S&C – What does the C actually mean?
    598. Rethinking Injury Management:
    599. Walk Your Way to Faster Running
    600. RED-S; Relative Energy Deficiency in Sport
    601. Periodisation Deep Dive
    602. Low Energy Availability (LEA):
    603. How do we burn calories? Let me count the ways…
    604. Fuel Up to Smash Your Endurance Goals:
    605. Supercompensation – the effective but counterintuitive training methodology.
    606. Practical Mental Coping Strategies for Endurance Lows
    607. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    608. The Importance of Periodisation in Endurance Training
    609. Monitoring and Managing Fatigue in Endurance Training
    610. All About Stress
    611. Train your breathing for better race results
    612. Does how you breathe really matter?
    613. Unlocking Your Athletic Potential: Nature vs. Nurture
    614. Recovery: The Unsung Hero of Triumphs
    615. Build Consistently, Adapt Relentlessly
    616. Minimum effort. Maximum Impact
    617. Specificity is KING for Endurance
    618. Strength Reigns Supreme in Endurance
    619. The 5 Pillars of the DB Training Methodology
    620. Strength Reigns Supreme in Endurance

      This week we are going to delve a little bit deeper into the first training principle of Different Breed:

      Strength Reigns Supreme in Endurance.

      To excel in your chosen endurance sport you obviously need to practise the disciplines of your sport and build an extraordinary level of fitness in all required i.e running, cycling, swimming

      However, the key to racing your true best performance lies in developing a robust strength foundation.

      Full-body compound movements such as the squat, deadlift and bench press will provide the muscular endurance to maintain proper form through the later miles when fatigue sets in. During the early off season while you are in the General Prep Phase you should focus on maximal strength, so lifting heavy, to bulletproof your body meaning you will be less prone to injury and able to sustain high levels of training stress.

      Accessory exercises improve balance, engage stabiliser muscles, increase your range of motion and help prevent overuse injuries. Unilateral exercises (single leg or arm) allows athletes to identify and improve any muscular imbalances.

      Core exercises train the abs, obliques, lower back and hips through their full range of motion. Developing endurance in these muscles leads to better form, injury prevention and stronger overall core stabilization. This allows endurance athletes to maintain power and efficiency even after many miles on the course when fatigue sets in. A strong core is a must for excelling over any long distance event.

      Very smart and specific sprint intervals performed at the end of a strength session boost stamina and fatigue resistance.

      Committing to an S&C program encompassing all these elements will give you a huge payout on race day.

      Right now is the perfect time in the season to implement a smart S&C program so get on it, if you haven’t already.

      Remember, if there is a particular subject you want covered, drop me a message and let me know. I want this conversation to be as useful to you as possible.

    621. The Difference Between Good and Great: One Critical Choice
    622. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    623. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    624. Beyond “Toughing It Out”: Intelligent Training Through Illness
    625. Debunking Running Terminology: What You Really Need to Know
    626. Be Impressed by intensity, not volume.
    627. Mental Muscles: Visualise Your Way to Endurance Supremacy
    628. S&C – What does the C actually mean?
    629. Rethinking Injury Management:
    630. Walk Your Way to Faster Running
    631. RED-S; Relative Energy Deficiency in Sport
    632. Periodisation Deep Dive
    633. Low Energy Availability (LEA):
    634. How do we burn calories? Let me count the ways…
    635. Fuel Up to Smash Your Endurance Goals:
    636. Supercompensation – the effective but counterintuitive training methodology.
    637. Practical Mental Coping Strategies for Endurance Lows
    638. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    639. The Importance of Periodisation in Endurance Training
    640. Monitoring and Managing Fatigue in Endurance Training
    641. All About Stress
    642. Train your breathing for better race results
    643. Does how you breathe really matter?
    644. Unlocking Your Athletic Potential: Nature vs. Nurture
    645. Recovery: The Unsung Hero of Triumphs
    646. Build Consistently, Adapt Relentlessly
    647. Minimum effort. Maximum Impact
    648. Specificity is KING for Endurance
    649. Strength Reigns Supreme in Endurance
    650. The 5 Pillars of the DB Training Methodology
    651. The 5 Pillars of the DB Training Methodology

      I had a great response to my New Year’s message email earlier this week and some of you shared some really inspiring “word for 2024”

      Better. Balance. Focus. Energy. Achieve. These are just a few.
      Hold on to your word and use it to shape and guide your year.

      As promised, the DB Conversation email will be back to dropping weekly, every Thursday, full of information that will help you become the best version of you, as both an athlete and a person, as possible.

      To start the new year right I thought the first thing I would share is the 5 underlying principles of the Different Breed training methodology that I apply to all my athletes programming to ensure they have the best chance of hitting their goals.

      1) Strength Reigns Supreme in Endurance:
      There’s no such thing as too strong for an endurance warrior.

      2) Minimum Effort, Maximum Impact:
      Train smarter, not harder. Extract the most from the least.

      3) Specificity is King:
      Adapt, endure, conquer. Your ability to sustain is your ticket to success.

      4) Build Consistently, Adapt Relentlessly:
      Every small step fortifies your foundation. When hurdles appear, leap higher.

      5) Recovery: The Unsung Hero of Triumphs:
      Embrace the lows, they’re the launchpad to your highs.
      I’ll expand on each one separately in future communications but this gives you all an understanding of the basics I use without exception to build ultimate endurance warriors.

      Remember, if there is a particular subject you want covered, drop me a message and let me know. I want this conversation to be as useful to you as possible.

    652. The Difference Between Good and Great: One Critical Choice
    653. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    654. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    655. Beyond “Toughing It Out”: Intelligent Training Through Illness
    656. Debunking Running Terminology: What You Really Need to Know
    657. Be Impressed by intensity, not volume.
    658. Mental Muscles: Visualise Your Way to Endurance Supremacy
    659. S&C – What does the C actually mean?
    660. Rethinking Injury Management:
    661. Walk Your Way to Faster Running
    662. RED-S; Relative Energy Deficiency in Sport
    663. Periodisation Deep Dive
    664. Low Energy Availability (LEA):
    665. How do we burn calories? Let me count the ways…
    666. Fuel Up to Smash Your Endurance Goals:
    667. Supercompensation – the effective but counterintuitive training methodology.
    668. Practical Mental Coping Strategies for Endurance Lows
    669. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    670. The Importance of Periodisation in Endurance Training
    671. Monitoring and Managing Fatigue in Endurance Training
    672. All About Stress
    673. Train your breathing for better race results
    674. Does how you breathe really matter?
    675. Unlocking Your Athletic Potential: Nature vs. Nurture
    676. Recovery: The Unsung Hero of Triumphs
    677. Build Consistently, Adapt Relentlessly
    678. Minimum effort. Maximum Impact
    679. Specificity is KING for Endurance
    680. Strength Reigns Supreme in Endurance
    681. The 5 Pillars of the DB Training Methodology
    682. The Three Biggest Mistakes Endurance Athletes make…

      I was recently interviewed for a magazine and one of the questions I was asked was:

      Q: What are the biggest mistakes people make with their overall endurance training?

      As this is clearly such an important topic I thought I would share my answers with you here 🙂

      A: People make so many mistakes when left to their own devices but here are the main three that are the most common, and the most serious.

      1) Ignoring S&C!
      I speak to so many triathletes who just run, bike and swim and think that time doing S&C work is time wasted. Or, they do it but they don’t take it seriously. They do it to just tick the box.

      Smart S&C can be the thing that truly elevates someone’s endurance performance as there are so many benefits: Better running economy, better posture, better form, improved speed and power, better muscle fibre recruitment, faster reflexes… to name just a few 🙂

      You will never be the best endurance athlete you can be if you are not doing really good S&C… and the ‘C’ is important. A lot of people focus on the Strength and not the Conditioning.

      Plus S&C is the biggest prehab tool for injury prevention. It’s how you become a bulletproof racer.

      2) Repetitive training.
      I see people share their run/cycle/tri training plans and they include the same sort of session week in, week out. The same sort of runs, the same rides etc.
      The SAID principle is so important in both Endurance and S&C.
      Specific Adaptation to Imposed Demands.
      You need to force your body to adapt to different stimulus to ensure progression. If you only ever run at a similar pace, lift a certain weight or bike for a certain time or distance you are blunting your progress because there is nothing for your body to adapt to.

      3) Thinking more is more, and wanting to do way too much.
      I know so many athletes that think deload weeks are wasted weeks and that tapering means just not doing anything for a couple of days before the race. It can be a real struggle to help someone truly understand, appreciate and most importantly execute a strategic and meaningful deload or taper period.

      Too many endurance athletes either break themselves, burn out or hold themselves back simply by doing too much.

      Personally I am a fan of the minimal dose response – using the minimum amount of good, targeted, specific work, to gain the maximum amount of benefit. I have honed this technique over my years of coaching and my athletes really benefit. One of the common pieces of feedback I get is ‘I cant believe how much I’ve improved. I thought I would have to do way more to achieve these results.’

    683. The Difference Between Good and Great: One Critical Choice
    684. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    685. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    686. Beyond “Toughing It Out”: Intelligent Training Through Illness
    687. Debunking Running Terminology: What You Really Need to Know
    688. Be Impressed by intensity, not volume.
    689. Mental Muscles: Visualise Your Way to Endurance Supremacy
    690. S&C – What does the C actually mean?
    691. Rethinking Injury Management:
    692. Walk Your Way to Faster Running
    693. RED-S; Relative Energy Deficiency in Sport
    694. Periodisation Deep Dive
    695. Low Energy Availability (LEA):
    696. How do we burn calories? Let me count the ways…
    697. Fuel Up to Smash Your Endurance Goals:
    698. Supercompensation – the effective but counterintuitive training methodology.
    699. Practical Mental Coping Strategies for Endurance Lows
    700. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    701. The Importance of Periodisation in Endurance Training
    702. Monitoring and Managing Fatigue in Endurance Training
    703. All About Stress
    704. Train your breathing for better race results
    705. Does how you breathe really matter?
    706. Unlocking Your Athletic Potential: Nature vs. Nurture
    707. Recovery: The Unsung Hero of Triumphs
    708. Build Consistently, Adapt Relentlessly
    709. Minimum effort. Maximum Impact
    710. Specificity is KING for Endurance
    711. Strength Reigns Supreme in Endurance
    712. The 5 Pillars of the DB Training Methodology
    713. Mastering the SAID Principle for Endurance Training Success

      The SAID principle stands for Specific Adaptation to Imposed Demands.

      It is a key training principle for endurance that states your body will adapt specifically to the type of training you do.

      Some key points about the SAID principle:
      Your body adapts to the specific demands and stresses placed on it during training. The adaptation is very specific to the type of training.
      To improve endurance, you need to do endurance training that stresses the aerobic energy system. To improve strength, you need to stress the muscles with resistance/strength training.
      The training needs to be progressive, gradually increasing volume, intensity and frequency over time to see continued adaptation and improvement.
      There needs to be enough recovery between training sessions for the adaptation to take place.
      Variety and periodization of training is important to promote continued adaptation. Always doing the same training will lead to a plateau.

      The SAID principle highlights the need for specificity in training.

      Endurance athletes need to focus their training on taxing the aerobic system.

      This means doing a variety of different training sessions that specifically target different outcomes.

      Just doing generic exercise won’t necessarily improve endurance. It certainly won’t yield the results you are truly capable of.

      The training stimulus needs to match the specific demands of the sport/event.

      That’s why the SAID principle is so foundational – it underpins the need to tailor training properly for the athletic goals and events being targeted.

      Here is a 4-session running plan that provides different stimuli for endurance athletes:

      Long Slow Distance (LSD) Run: A long run at an easy, conversational pace. This builds aerobic endurance and teaches the body to burn fat as fuel. Aim for 60-90 mins.

      Tempo Run: Run at lactate threshold pace, which is slightly faster than marathon pace. This improves speed and efficiency at higher intensities. Aim for 20-40 mins.

      Interval Training: Short, fast intervals (e.g. 800m-1200m) with rest periods in between. This builds speed and anaerobic capacity. Aim for 6-10 x 800m with 2 min rest.

      Hill Repeats: Short, fast hill repeats targeting max effort. Builds leg strength and power. Aim for 6-10 x 30 sec uphill sprints with jog back recovery.

      The long run provides an endurance base, while the faster sessions develop speed and efficiency. The intervals add anaerobic and leg power.

      Combining these different stimuli allows runners to become stronger and faster overall.

      Rest and recovery around the hard sessions is also key.

    714. The Difference Between Good and Great: One Critical Choice
    715. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    716. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    717. Beyond “Toughing It Out”: Intelligent Training Through Illness
    718. Debunking Running Terminology: What You Really Need to Know
    719. Be Impressed by intensity, not volume.
    720. Mental Muscles: Visualise Your Way to Endurance Supremacy
    721. S&C – What does the C actually mean?
    722. Rethinking Injury Management:
    723. Walk Your Way to Faster Running
    724. RED-S; Relative Energy Deficiency in Sport
    725. Periodisation Deep Dive
    726. Low Energy Availability (LEA):
    727. How do we burn calories? Let me count the ways…
    728. Fuel Up to Smash Your Endurance Goals:
    729. Supercompensation – the effective but counterintuitive training methodology.
    730. Practical Mental Coping Strategies for Endurance Lows
    731. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    732. The Importance of Periodisation in Endurance Training
    733. Monitoring and Managing Fatigue in Endurance Training
    734. All About Stress
    735. Train your breathing for better race results
    736. Does how you breathe really matter?
    737. Unlocking Your Athletic Potential: Nature vs. Nurture
    738. Recovery: The Unsung Hero of Triumphs
    739. Build Consistently, Adapt Relentlessly
    740. Minimum effort. Maximum Impact
    741. Specificity is KING for Endurance
    742. Strength Reigns Supreme in Endurance
    743. The 5 Pillars of the DB Training Methodology
    744. Mastering Heart Rate Zones for Peak Endurance Performance

      Over the past couple of weeks we have been discussing Lactate Threshold Testing and why using your Lactate Threshold is better for endurance training than Max Heart Rate.

      Now you know how to test and how to set your zones, here is some information about how to use those zones to best effect and leverage heart rate training to achieve yous race goals:

      Zone 1 – Recovery: Below 80% lactate threshold
      Zone 2 – Aerobic: 80-90% lactate threshold
      Zone 3 – Tempo: 90-99% lactate threshold
      Zone 4 – Lactate Threshold – 100%-104%
      Zone 5 – VO2 max: 105% – Above lactate threshold

      Zone 1 Recovery: Below 80% lactate threshold
      This is light, conversational pace training. Running in this zone helps develop basic aerobic fitness, allows for recovery runs, and serves as a good warm up/cool down. It shouldn’t be the bulk of training but is useful.

      Zone 2 Aerobic: 80-90% lactate threshold
      This is general aerobic training.
      Running in this zone builds aerobic base, improves fat burning capabilities, and prepares the body for harder efforts. It makes up the largest percentage of easy/long run training.

      Zone 3 Tempo: 90-99% lactate threshold
      This is tempo/threshold training.
      Running in this zone starts to challenge the lactate threshold which improves speed and efficiency. It also develops mental toughness crucial for racing. Including tempo runs helps build strength, both physically and mentally.

      Zone 4 Lactate Threshold – 100%-104%
      This is lactate interval training.
      Running in this zone stresses the VO2 max to increase it over time. The hard efforts tap more into speed and anaerobic power. Including lactate work builds speed and tolerance to pain/fatigue.

      Zone 5 VO2 max: 105% – Above lactate threshold
      This is full-out sprint training.
      Running all-out in this zone boosts max speed and form. The intense bursts train the nerves to fire faster and recruit more muscle fibers. Including sprints develops power and leg turnover.

      Following a training plan that incorporates all the heart rate zones will provide physiological and mental benefits to fully optimize your fitness for your goal race distance.

    745. The Difference Between Good and Great: One Critical Choice
    746. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    747. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    748. Beyond “Toughing It Out”: Intelligent Training Through Illness
    749. Debunking Running Terminology: What You Really Need to Know
    750. Be Impressed by intensity, not volume.
    751. Mental Muscles: Visualise Your Way to Endurance Supremacy
    752. S&C – What does the C actually mean?
    753. Rethinking Injury Management:
    754. Walk Your Way to Faster Running
    755. RED-S; Relative Energy Deficiency in Sport
    756. Periodisation Deep Dive
    757. Low Energy Availability (LEA):
    758. How do we burn calories? Let me count the ways…
    759. Fuel Up to Smash Your Endurance Goals:
    760. Supercompensation – the effective but counterintuitive training methodology.
    761. Practical Mental Coping Strategies for Endurance Lows
    762. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    763. The Importance of Periodisation in Endurance Training
    764. Monitoring and Managing Fatigue in Endurance Training
    765. All About Stress
    766. Train your breathing for better race results
    767. Does how you breathe really matter?
    768. Unlocking Your Athletic Potential: Nature vs. Nurture
    769. Recovery: The Unsung Hero of Triumphs
    770. Build Consistently, Adapt Relentlessly
    771. Minimum effort. Maximum Impact
    772. Specificity is KING for Endurance
    773. Strength Reigns Supreme in Endurance
    774. The 5 Pillars of the DB Training Methodology
    775. Can Herbal Adaptogens help Perimenopause? 

      In short, Yes! 

      I’m currently 44 and for the last year or so I’ve been feeling like I’m suffering from some perimenopausal symptoms. Not enough to warrant talking to my doctor about HRT but enough to make me look for some answers and find some help. 

      Having opened up the conversation within Forza Fitness, talking very open and honestly with pretty much all my female clients, it’s clear a lot of feel the same way. We might be experiencing different effects, we might be different ages but we’re all looking for things we can change to help us with this period of hormonal chaos.  

      I had a lot of people who’s voices I trust talking about herbal adaptogens so I decided to explore this avenue as they were all saying how this has helped. 

      I’ve been taking Ashwagandha and Schisandra now for over 7 months, as they were the two best suited to help me with my particular symptoms, and I can honestly say they have been the answer for me. I am under no illusion that further down the line I may need to look seriously at HRT and if that time comes, trust me, I will not hesitate, but for now this is enough and I feel like myself again. 

      As your oestrogen levels decline your stress levels increase which in turn upsets your mood and concentration – brain fog was a big one for me for sure – I have, in the past, even forgotten my own post code!

      To help your body combat this stress, you can introduce adaptogens. Herbal adaptogens work by increasing your body’s resistance to stress and they do this by targeting the neuroendocrine system that controls your reaction to stress and regulates multiple bodily functions such as mood, temperature control, immunity and digestion. 

      Taking adaptogens means that over time, they build up in the body and block your cortisol response. This means you experience less stress. 

      Here’s the low down on the three different herbal adaptogens that have come up most often in my research: 

      Ashwagandha

      Ashwagandha increases your DHEA testosterone, which helps lower anxiety and cholesterol. It also improves insulin sensitivity meaning you’ll better blood sugar control and less prone to storing fat. 

      Research on athletes has shown that it can help increase endurance and power. 

      It is also an anti-inflammatory so can help reduce soreness after those tough workouts. 

      It has also been known to help regulate body temperature so can help reduce hot flashes. 

      Recommended Dose: 250 to 300mg twice a day (tablet)

      Contraindications: Can affect your T3 and T4 thyroid hormones so those on thyroid medication should avoid. 

      Schisandra 

      Schisandra is widely used in Chinese Medicine and is commonly known as Five Flavoured Fruit. 

      It is is the adaptogen for brain fog as it stimulates the central nervous system and improves cognition. This means it can clear the fog and help with your concentration and focus. 

      It helps strengthen your mitochondria (where energy is created in the cells) so it can improve aerobic capacity. 

      Finally it can help regulate fluctuating hormone levels and reduce hot flashes. 

      Recommended Dose: 500mg to 2grams a day (powder) 

      *I add mine to my morning coffee

      Caution: It has a caffeine like effect increasing alertness so can disrupt sleep. It best taken in the morning and avoided in the afternoon / evening. 

      Maca

      Maca Root is often referred to as Peruvian Ginseng and is a hormone modulator. It also works as a steroid hormone so is a powerful herb! 

      It helps improves the onset of night sweats, hot flashes. 

      It can increase mood and help overcome the onset of anxiety and/or depression which are common during perimenopause. 

      Research has found it can improve energy levels as well as mood and some people describe Maca as giving them a natural high. 

      It also has anti inflammatory properties so can help reduce muscle soreness after workouts/ 

      Recommended Dose: 450mg three times a day (tablet)

      Contraindications: Can affect adrenal and thyroid function so those on thyroid medication should avoid. 

      Some products containing Maca are also on the WADA banned substance list so if you are a competing athlete subject to drug tests either avoid or be 100% the product you are taking is ok. 

      ***Please remember I am not a doctor. The information shared here is purely for general information purposes. It is not medical advice. 

    776. The Difference Between Good and Great: One Critical Choice
    777. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    778. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    779. Beyond “Toughing It Out”: Intelligent Training Through Illness
    780. Debunking Running Terminology: What You Really Need to Know
    781. Be Impressed by intensity, not volume.
    782. Mental Muscles: Visualise Your Way to Endurance Supremacy
    783. S&C – What does the C actually mean?
    784. Rethinking Injury Management:
    785. Walk Your Way to Faster Running
    786. RED-S; Relative Energy Deficiency in Sport
    787. Periodisation Deep Dive
    788. Low Energy Availability (LEA):
    789. How do we burn calories? Let me count the ways…
    790. Fuel Up to Smash Your Endurance Goals:
    791. Supercompensation – the effective but counterintuitive training methodology.
    792. Practical Mental Coping Strategies for Endurance Lows
    793. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    794. The Importance of Periodisation in Endurance Training
    795. Monitoring and Managing Fatigue in Endurance Training
    796. All About Stress
    797. Train your breathing for better race results
    798. Does how you breathe really matter?
    799. Unlocking Your Athletic Potential: Nature vs. Nurture
    800. Recovery: The Unsung Hero of Triumphs
    801. Build Consistently, Adapt Relentlessly
    802. Minimum effort. Maximum Impact
    803. Specificity is KING for Endurance
    804. Strength Reigns Supreme in Endurance
    805. The 5 Pillars of the DB Training Methodology
    806. Setting your HR Zones & How to Judge Progress

      We’ve been discussing how Lactate Threshold trumps Max Heart Rate for Endurance Training (LT over Max HR) and in the last post I explained how to test your Lactate Threshold (Test your LT)

      Once you have done the two step test and properly determined your Lactate Threshold you will be able to set your training zones as follows:

      • Zone 1 – Recovery: Below 80% lactate threshold
      • Zone 2 – Aerobic: 80-90% lactate threshold
      • Zone 3 – Tempo: 90-99% lactate threshold
      • Zone 4 – Lactate Threshold – 100%-104%
      • Zone 5 – VO2 max: 105% – Above lactate threshold

      Equip your watch (and connect your heart rate straps) to record data for zone training. 

      Re-testing lactate threshold every 2-3 months (depending on the fitness age of the athlete) is required as zones will need adjusting as fitness improves, meaning your field tested data stays accurate and allows for fully robust training sessions. 

      As you improve your aerobic fitness, you would expect your average heart rate during a 30 minute lactate threshold time trial to decrease. 

      This is because the heart becomes more efficient at pumping blood and oxygenating the muscles as cardiovascular fitness increases.

      There are a few key reasons why heart rate at lactate threshold pace decreases with training:

      • Increased stroke volume – The amount of blood pumped per beat increases, so the heart can deliver more oxygen at a lower heart rate.
      • Improved diastolic filling – More blood fills the heart between beats, boosting stroke volume.
      • Increased capillary density – More blood vessels in the muscles allow better oxygen extraction.
      • Greater mitochondrial density – More cellular mitochondria let muscles utilize oxygen more efficiently.
      • Enhanced fat burning – Greater reliance on fat metabolism and less on limited glycogen stores.

      The cumulative effect is that the cardiovascular system can sustain a given pace with less effort and lower heart rate.

      So if you see your lactate threshold heart rate dropping over time, it’s a good sign you are building robust cardiovascular fitness.

    807. The Difference Between Good and Great: One Critical Choice
    808. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    809. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    810. Beyond “Toughing It Out”: Intelligent Training Through Illness
    811. Debunking Running Terminology: What You Really Need to Know
    812. Be Impressed by intensity, not volume.
    813. Mental Muscles: Visualise Your Way to Endurance Supremacy
    814. S&C – What does the C actually mean?
    815. Rethinking Injury Management:
    816. Walk Your Way to Faster Running
    817. RED-S; Relative Energy Deficiency in Sport
    818. Periodisation Deep Dive
    819. Low Energy Availability (LEA):
    820. How do we burn calories? Let me count the ways…
    821. Fuel Up to Smash Your Endurance Goals:
    822. Supercompensation – the effective but counterintuitive training methodology.
    823. Practical Mental Coping Strategies for Endurance Lows
    824. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    825. The Importance of Periodisation in Endurance Training
    826. Monitoring and Managing Fatigue in Endurance Training
    827. All About Stress
    828. Train your breathing for better race results
    829. Does how you breathe really matter?
    830. Unlocking Your Athletic Potential: Nature vs. Nurture
    831. Recovery: The Unsung Hero of Triumphs
    832. Build Consistently, Adapt Relentlessly
    833. Minimum effort. Maximum Impact
    834. Specificity is KING for Endurance
    835. Strength Reigns Supreme in Endurance
    836. The 5 Pillars of the DB Training Methodology
    837. How to Test your Lactate Threshold

      In last week’s conversation I discussed why Lactate threshold is a better guide than maximum heart rate for heart rate run training.  

      In a nutshell it’s becuase it gives you a more personalized and accurate measure of your aerobic capacity.

      As promised, this week I’m going to lay out a simple way to test your lactate threshold on your own, meaning you need no fancy equipment (beyond your watch and ideally a heart rate chest strap for better accuracy) or a coach to deep dive into a load of data and do a lot of analysis.

      The method I am going to explain here is not the only one, but it is the most accurate I have found for an athlete to do by themselves.

      The Incremental Step Test

      1) Complete an easy 10 minute warm up.

      2) Run progressively faster 1/2 mile intervals, starting easy and increasing the pace each mile and take note of your average heart rate during each mile

      Aim for a pace increase of 30 seconds per interval.

      Take a short break between intervals to allow your heart rate to come down.

      When you start to struggle to complete an interval or your heart rate stops increasing with increased effort, you are nearing lactate threshold.

      The interval before you start struggling is around your lactate threshold pace and heart rate.

      For example, if you struggled to complete the 7:30 pace interval but the 8:00 pace felt sustainable, your threshold is around an 8:00 mile pace. If your average heart rate during that 8:00 mile interval was 158, then your lactate threshold is 158.

      You then confirm this by running a 30 minute time trial at your lactate threshold heart rate.

      If you can sustain it for 30 minutes, it’s likely a valid measure of your lactate threshold.

      Only do this test after a full period of recovery. If you try to go off to soon you will skew the data.

      I advise doing this as a two day process, following a full rest day with the Incremental Test on day 1 and the Time Trail on day 2.

      Retest every few months as your fitness improves. Using lactate threshold for training helps target the right intensities to build your endurance and speed.

    838. The Difference Between Good and Great: One Critical Choice
    839. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    840. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    841. Beyond “Toughing It Out”: Intelligent Training Through Illness
    842. Debunking Running Terminology: What You Really Need to Know
    843. Be Impressed by intensity, not volume.
    844. Mental Muscles: Visualise Your Way to Endurance Supremacy
    845. S&C – What does the C actually mean?
    846. Rethinking Injury Management:
    847. Walk Your Way to Faster Running
    848. RED-S; Relative Energy Deficiency in Sport
    849. Periodisation Deep Dive
    850. Low Energy Availability (LEA):
    851. How do we burn calories? Let me count the ways…
    852. Fuel Up to Smash Your Endurance Goals:
    853. Supercompensation – the effective but counterintuitive training methodology.
    854. Practical Mental Coping Strategies for Endurance Lows
    855. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    856. The Importance of Periodisation in Endurance Training
    857. Monitoring and Managing Fatigue in Endurance Training
    858. All About Stress
    859. Train your breathing for better race results
    860. Does how you breathe really matter?
    861. Unlocking Your Athletic Potential: Nature vs. Nurture
    862. Recovery: The Unsung Hero of Triumphs
    863. Build Consistently, Adapt Relentlessly
    864. Minimum effort. Maximum Impact
    865. Specificity is KING for Endurance
    866. Strength Reigns Supreme in Endurance
    867. The 5 Pillars of the DB Training Methodology
    868. Why Lactate Threshold trumps Max Heart Rate for Endurance Training

      Lactate threshold is a better guide than maximum heart rate for heart rate run training because it gives you a more personalized and accurate measure of your aerobic capacity.

      As you exercise harder, lactic acid builds up in your muscles and bloodstream.

      Lactate threshold is the exercise intensity where this buildup rapidly accelerates.

      For most runners, this occurs between 80-90% of maximum heart rate.

      The problem with just using max heart rate for training is that it varies widely between individuals based on factors like genetics and fitness level.

      So a heart rate that’s 80% max for one runner could be too easy or too hard for another.

      Lactate threshold is a more functional measure of your ability to work aerobically.

      Knowing your lactate threshold heart rate zone allows you to tailor your training to target the ideal intensity for building endurance – hard enough to challenge your body, but not so hard that you’re wheezing or struggling.

      Using lactate threshold for heart rate training helps optimize development of your aerobic system.

    869. The Difference Between Good and Great: One Critical Choice
    870. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    871. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    872. Beyond “Toughing It Out”: Intelligent Training Through Illness
    873. Debunking Running Terminology: What You Really Need to Know
    874. Be Impressed by intensity, not volume.
    875. Mental Muscles: Visualise Your Way to Endurance Supremacy
    876. S&C – What does the C actually mean?
    877. Rethinking Injury Management:
    878. Walk Your Way to Faster Running
    879. RED-S; Relative Energy Deficiency in Sport
    880. Periodisation Deep Dive
    881. Low Energy Availability (LEA):
    882. How do we burn calories? Let me count the ways…
    883. Fuel Up to Smash Your Endurance Goals:
    884. Supercompensation – the effective but counterintuitive training methodology.
    885. Practical Mental Coping Strategies for Endurance Lows
    886. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    887. The Importance of Periodisation in Endurance Training
    888. Monitoring and Managing Fatigue in Endurance Training
    889. All About Stress
    890. Train your breathing for better race results
    891. Does how you breathe really matter?
    892. Unlocking Your Athletic Potential: Nature vs. Nurture
    893. Recovery: The Unsung Hero of Triumphs
    894. Build Consistently, Adapt Relentlessly
    895. Minimum effort. Maximum Impact
    896. Specificity is KING for Endurance
    897. Strength Reigns Supreme in Endurance
    898. The 5 Pillars of the DB Training Methodology
    899. Golden Rule #5 Extreme Ownership

      Previously I gave a little bit of insight into my Coaching Ethos and Athlete Philosophy and my 5 golden rules.

      I’m diving a little bit deeper in to each one in separate posts. So far I’ve discussed Rule #1 Control the Controllable, #2 Find the Positive, #3 Focus on You and #4 100% Effort.

      Time for the last piece of the Mindset puzzle…

      #5 – Extreme Ownership

      Hands up, this one isn’t mine. I stole it from Jocko Willink, ex Navy Seal.

      If you haven’t heard of him or heard of his theory of Extreme Ownership before do yourself a favour and look it up. He has many YouTube clips, there is a short 13 minute TedxTalk and he has actually published a book called Extreme Ownership and it is 100% worth a read, or a listen.

      In a nutshell Extreme Ownership means having a unwavering “the buck stops here” attitude.

      It means owning your failures and your mistakes. It means never looking for someone else to blame, even if other people did contribute to the situation.

      Why? Because when we own our problems we find solutions. When we take ownership we get shit done.

      Ultimately you are responsible for your life. If you want to be a success, take full responsibility.

      Stop blaming the fact you are tired, you are busy blah blah blah.
      Most people are tired, most people are busy. You aren’t so different, your circumstances arent all that special.
      You are just getting in your own way.

      If it is something worth chasing, find a way to make it happen. It might look a little different to how you thought it would but if it works, it’s working.

      If you want to truly be the best version of you, it’s time to take

      #ExtremeOwnership

    900. The Difference Between Good and Great: One Critical Choice
    901. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    902. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    903. Beyond “Toughing It Out”: Intelligent Training Through Illness
    904. Debunking Running Terminology: What You Really Need to Know
    905. Be Impressed by intensity, not volume.
    906. Mental Muscles: Visualise Your Way to Endurance Supremacy
    907. S&C – What does the C actually mean?
    908. Rethinking Injury Management:
    909. Walk Your Way to Faster Running
    910. RED-S; Relative Energy Deficiency in Sport
    911. Periodisation Deep Dive
    912. Low Energy Availability (LEA):
    913. How do we burn calories? Let me count the ways…
    914. Fuel Up to Smash Your Endurance Goals:
    915. Supercompensation – the effective but counterintuitive training methodology.
    916. Practical Mental Coping Strategies for Endurance Lows
    917. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    918. The Importance of Periodisation in Endurance Training
    919. Monitoring and Managing Fatigue in Endurance Training
    920. All About Stress
    921. Train your breathing for better race results
    922. Does how you breathe really matter?
    923. Unlocking Your Athletic Potential: Nature vs. Nurture
    924. Recovery: The Unsung Hero of Triumphs
    925. Build Consistently, Adapt Relentlessly
    926. Minimum effort. Maximum Impact
    927. Specificity is KING for Endurance
    928. Strength Reigns Supreme in Endurance
    929. The 5 Pillars of the DB Training Methodology
    930. Golden Rule #4 100% Effort

      Previously I gave a little bit of insight into my Coaching Ethos and Athlete Philosophy and my 5 golden rules.

      I’m diving a little bit deeper in to each one in separate posts. So far I’ve discussed Rule #1 Control the Controllable, #2 Find the Positive and #3 Focus on You.

      Time for…

      #4 – 100% Effort

      This should be the easiest of all the rules to absorb and commit to quickly.

      If you can’t you are, for whatever reason, just not fully ready for the journey yet.

      It doesn’t require any deep mindset practice or any great amount of thought… and really, is pretty self explanatory!

      It simply requires you to show up and do what it required, giving your true best effort every time, all the time.

      It means never dialling it in. It means not cutting a warm up, a RAMP, an interval, a set/rep or a piece of mobility as they all have value and meaning and are there to make you better.

      It means not looking for the shortcut or quick fix as you know such things don’t exist. True champions know this all too well.

      100% effort means just that. 100% effort. In EVERY aspect of your life that requires it in order for you to achieve your goals. In sport and in life.  

      Everyone has a different level of ability which means that your 100% and mine may look a little, or a lot different. That does make one less valuable than the other  – and if you have truly taken on board rule 3, Focus on You, you won’t be aware or concerned about what anyone else is doing anyway!

      It comes back to ‘better athlete = better person’. 100% effort means having integrity and doing the work, regardless of who is watching as you know that it has to be done.

      If you want to be the best you, you will do the work. All of the work.

      It’s that simple.

      #100%Effort

    931. The Difference Between Good and Great: One Critical Choice
    932. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    933. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    934. Beyond “Toughing It Out”: Intelligent Training Through Illness
    935. Debunking Running Terminology: What You Really Need to Know
    936. Be Impressed by intensity, not volume.
    937. Mental Muscles: Visualise Your Way to Endurance Supremacy
    938. S&C – What does the C actually mean?
    939. Rethinking Injury Management:
    940. Walk Your Way to Faster Running
    941. RED-S; Relative Energy Deficiency in Sport
    942. Periodisation Deep Dive
    943. Low Energy Availability (LEA):
    944. How do we burn calories? Let me count the ways…
    945. Fuel Up to Smash Your Endurance Goals:
    946. Supercompensation – the effective but counterintuitive training methodology.
    947. Practical Mental Coping Strategies for Endurance Lows
    948. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    949. The Importance of Periodisation in Endurance Training
    950. Monitoring and Managing Fatigue in Endurance Training
    951. All About Stress
    952. Train your breathing for better race results
    953. Does how you breathe really matter?
    954. Unlocking Your Athletic Potential: Nature vs. Nurture
    955. Recovery: The Unsung Hero of Triumphs
    956. Build Consistently, Adapt Relentlessly
    957. Minimum effort. Maximum Impact
    958. Specificity is KING for Endurance
    959. Strength Reigns Supreme in Endurance
    960. The 5 Pillars of the DB Training Methodology
    961. Golden Rule #3 Focus on You

      Previously I gave a little bit of insight into my Coaching Ethos and Athlete Philosophy and my 5 golden rules.

      I’m diving a little bit deeper in to each one in separate posts. so far we have covered Rule #1 Control the Controllable and Rule #2 Find the Positive.

      Time for…

      #3 – Focus on YOU

      This can be the hardest one for some athletes to get.

      It sound simple but in a world of social media and Strava (Social media for sport) there are a thousand and one distractions.

      It is one of the reasons I advise all my athletes to leave the facebooks groups etc at least two weeks before their events. Those places become a drain and if you have trained right, they are not needed. They mostly just become a source of anxiety and annoyance – not great for building the right headspace to head into an event with.

      Thanks to the ability now to constantly see what everyone else is up to, you can be fooled in to thinking that your goal is to go faster than other people.

      It isn’t. Your only goal is to go as fast as YOU can go.

      You are put in a start pen, or on a starting line, against other athletes but your job is not to race them. It is to be the best that you can be.

      I get so much push back from athletes when I tell them I want them to come off Strava. “I like seeing what others are doing” “I’m only looking at ‘X’” are common replies.

      If you are focusing on other people, you are not 100% focussed on yourself. And that means wasted time and wasted energy.

      My most successful athletes are the athletes that really buy into this way of thinking.

      Their only focus is on their pacing, their Heart Rate zones, their FTP, their preparation etc. They don’t engage with other people about what they are doing in their training as it is of no concern to them.

      This doesn’t mean they don’t support others. It is not about being selfish or shut off. It doesn’t mean they don’t want the best for their fellow athletes. They do. They just don’t need to see the numbers or hear about the details.

      As their coach, I need to know the numbers. I am data driven when planning their training. I need to know what results we are aiming for. But thats another part of what a great coach will do for you. They will unburden you of all the noise and distraction and build you the stage on which you can rise to your true, full potential. You just have to want to perform.

      If you are still looking all around you at what others are doing, you are just not there yet. You are not really ready.

      If your focus is anywhere but on your own capacity and capability you will never reach your true best.

      So cut the noise and cut the distractions.

      If you want to become Great stop competing with others and start only competing with yourself.

      #FocusOnYou

    962. The Difference Between Good and Great: One Critical Choice
    963. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    964. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    965. Beyond “Toughing It Out”: Intelligent Training Through Illness
    966. Debunking Running Terminology: What You Really Need to Know
    967. Be Impressed by intensity, not volume.
    968. Mental Muscles: Visualise Your Way to Endurance Supremacy
    969. S&C – What does the C actually mean?
    970. Rethinking Injury Management:
    971. Walk Your Way to Faster Running
    972. RED-S; Relative Energy Deficiency in Sport
    973. Periodisation Deep Dive
    974. Low Energy Availability (LEA):
    975. How do we burn calories? Let me count the ways…
    976. Fuel Up to Smash Your Endurance Goals:
    977. Supercompensation – the effective but counterintuitive training methodology.
    978. Practical Mental Coping Strategies for Endurance Lows
    979. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    980. The Importance of Periodisation in Endurance Training
    981. Monitoring and Managing Fatigue in Endurance Training
    982. All About Stress
    983. Train your breathing for better race results
    984. Does how you breathe really matter?
    985. Unlocking Your Athletic Potential: Nature vs. Nurture
    986. Recovery: The Unsung Hero of Triumphs
    987. Build Consistently, Adapt Relentlessly
    988. Minimum effort. Maximum Impact
    989. Specificity is KING for Endurance
    990. Strength Reigns Supreme in Endurance
    991. The 5 Pillars of the DB Training Methodology
    992. Race Day Nutrition – A Rough Guide

      First thing to remember:

      The very important rule: 

      If the race is important to you, nothing new on race day! 

      Do not be tempted to try that snack new bar in the vendor village. You have trained hard for this event so no point screwing up your chances by putting something in your system that may not agree with you, or not digest properly leaving you feeling sluggish, or worse, with digestive issues. 

      Breakfast

      You will need to be prepared to consume a few hundred calories in the morning to ensure that you start the day right and end up properly fuelled to begin the event. 
      *This may be hard for some athletes, so be sure to practice prior to the event. 

      Breakfast should be easy on the stomach so it needs to be low in fibre and easily digested.  Stick with simple carbohydrates again like a bagel or even rice, possibly some fruit and just a little bit of easy to digest protein like egg or nut butter.

      Include your normal coffee/caffeine routine.

      In an ideal world you would finish breakfast 2 hours before race start and once you have eaten you should aim to consume 500ml of water every hour until you are out on course. 

      Race Start
      At the 10 minute countdown to race start, you should be drinking 1/2 to full bottle of sports drink or a sports gel plus water for a final carbohydrate boost. Do not take the gel without water as it will not digest well. 

      Avoid taking in this fuel in the 30-60 minute pre-start window as you will lose the benefit of the boost and are more likely to suffer a drop in blood sugar at race start.

      Front Half of the Race
      In the “front half” of the race (especially the early stages) your gut is able to absorb the nutrients much easier than when your body begins to shut down blood flow completely to the gut in the closing stages of the race. 

      In the closing stages your body will be sending all blood flow to your working skeletal muscles, which means limited flow will be sent to the gut and this often results in those dreaded GI issues. 

      A common mistake people make is going too hard in the early stages and then failing to hydrate and refuel efficiently. This leads to a big drop off in performance thanks to the combination of fatigue, dehydration and low energy. 

      General Rule of Thumb
      Endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during their event. You will need to practice and experiment to see what exact levels work for you. 

      Fluid Intake
      Your fluid intake plan needs to take into account the hourly amount of fluid you need (example, some athletes need about 1 litre/hour to match their sweat rate – others need half that amount and some need nearly double that).
      *The only accurate way to really know is to perform a sweat rate test which means taking pre and post body weight checks when racing in similar conditions and intensity as you have on race day

      Ensure you have practiced with your chosen electrolyte fluids and that it has enough of the critical component; sodium 800 mg/litre of fluid is a good “starting” amount. If racing in particular hot conditions this may need to be closer to 1000-1,500mg/litre while some people suffice with only 400-500mg/litre,

      Back Half of the Race
      The total fuel intake here is typically lower. However, you still need to ensure you are maintaining hydration and electrolyte balance (again – the importance of sodium) and going with more fluid energy intake, rather than eating bars/chews. 

      Consuming a caffeine liquid, such as a flat coke on the last couple of laps is common place in endurance sports such as Ironman and can be beneficial but I generally wouldn’t recommend starting to drink coke until you’re at least half way through the back half. Ideally you would, if needed, consume something like this in the last 10K to 10 miles.

      There Three Big Mistakes

      1. Not hydrating early enough. If you wait to start your hydration plan this can result in early dehydration. This can have a huge negative impact on your race as your body then has a reduced ability to process fluids and fuel for the rest of the day. 
      2. Not having enough sodium in your fluids. This means you do not ingest enough sodium which at best can cause bloating and at worst, potentially dangerous hyponatremia (low blood sodium) which can result in coma and even death. 
      3. Taking on too much fuel and/or taking on too much fuel in one go. If the body needs to work at digesting food it will divert blood flow away from the working muscles to the digestive system and your race will suffer. 
    993. The Difference Between Good and Great: One Critical Choice
    994. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    995. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    996. Beyond “Toughing It Out”: Intelligent Training Through Illness
    997. Debunking Running Terminology: What You Really Need to Know
    998. Be Impressed by intensity, not volume.
    999. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1000. S&C – What does the C actually mean?
    1001. Rethinking Injury Management:
    1002. Walk Your Way to Faster Running
    1003. RED-S; Relative Energy Deficiency in Sport
    1004. Periodisation Deep Dive
    1005. Low Energy Availability (LEA):
    1006. How do we burn calories? Let me count the ways…
    1007. Fuel Up to Smash Your Endurance Goals:
    1008. Supercompensation – the effective but counterintuitive training methodology.
    1009. Practical Mental Coping Strategies for Endurance Lows
    1010. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1011. The Importance of Periodisation in Endurance Training
    1012. Monitoring and Managing Fatigue in Endurance Training
    1013. All About Stress
    1014. Train your breathing for better race results
    1015. Does how you breathe really matter?
    1016. Unlocking Your Athletic Potential: Nature vs. Nurture
    1017. Recovery: The Unsung Hero of Triumphs
    1018. Build Consistently, Adapt Relentlessly
    1019. Minimum effort. Maximum Impact
    1020. Specificity is KING for Endurance
    1021. Strength Reigns Supreme in Endurance
    1022. The 5 Pillars of the DB Training Methodology
    1023. Race Week Nutrition 

      The Week leading up to your Race

      As you are heading into your race week your training phase will be Competition Phase. 

      During the Competition Phase your macronutrient intake will switch slightly to slowly increase your carbohydrates and fully build your glycogen stores. 

      During the Prep Phases you will most likely sit somewhere around a 40%P, 30%C, 30%F split (as a guide) as we are looking to build lean muscle to increase power and speed as well as maintaining a strong base of muscular endurance and cardio ability. 

      In Competition Phase the split will be a little more carb heavy to ensure you are properly and fully fuelled for racing. Not the best for body composition but that’s not the concern now as that work has been done

      A Competition phase will look more like 25%P, 50-55%C, 20-25%F (again as a guide, each athlete will have there individual needs). 

      Do not leave your carb loading until the night before and just eat all the carbs thinking you’ll be good… you won’t be! 

      Best Carbohydrate Sources

      Increasing carb intake should be done smartly, using the best sources possible to maximise your results. 

      You don’t want to smash the chips, crisps and pizza thinking “hey, it’s carb loading!” 

      You want to include foods that are low on the Glycemic Index, especially the closer to race day you get as these are broken down more slowly in the body and do not cause spikes in blood sugar. 

      Some of the best food choices are:
      Bananas
      Berries
      Brown Rice or Quinoa
      Yogurt
      Oats 

      Avoid Food that causes inflammation

      This sounds obvious but some people are not aware of the inflammatory actions of some foods. As you approach race day you want to reduce and ideally eliminate your intake of all these bad boys.  

      Biggest Offenders are:

      Red Meat and Processed Meat
      Refined Grains including White Bread/Rice/Pasta and a lot Breakfast Cereals
      Snack Foods such as Crisps, Cookies, Pastries etc
      Dairy Products 
      Fried Food
      Anything with added sugar
      Soda and Sweetened Drinks
      Alcohol

    1024. The Difference Between Good and Great: One Critical Choice
    1025. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1026. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1027. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1028. Debunking Running Terminology: What You Really Need to Know
    1029. Be Impressed by intensity, not volume.
    1030. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1031. S&C – What does the C actually mean?
    1032. Rethinking Injury Management:
    1033. Walk Your Way to Faster Running
    1034. RED-S; Relative Energy Deficiency in Sport
    1035. Periodisation Deep Dive
    1036. Low Energy Availability (LEA):
    1037. How do we burn calories? Let me count the ways…
    1038. Fuel Up to Smash Your Endurance Goals:
    1039. Supercompensation – the effective but counterintuitive training methodology.
    1040. Practical Mental Coping Strategies for Endurance Lows
    1041. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1042. The Importance of Periodisation in Endurance Training
    1043. Monitoring and Managing Fatigue in Endurance Training
    1044. All About Stress
    1045. Train your breathing for better race results
    1046. Does how you breathe really matter?
    1047. Unlocking Your Athletic Potential: Nature vs. Nurture
    1048. Recovery: The Unsung Hero of Triumphs
    1049. Build Consistently, Adapt Relentlessly
    1050. Minimum effort. Maximum Impact
    1051. Specificity is KING for Endurance
    1052. Strength Reigns Supreme in Endurance
    1053. The 5 Pillars of the DB Training Methodology
    1054. Post Workout Nutrition

      Why Eat after a workout

      Focusing on recovery is one of the most important and often overlooked aspects of proper sports nutrition.

      An effective nutrition recovery plan supplies the body with the right nutrients at the right time.

      Recovery is the body’s process of adapting to the previous workload and strengthening itself for the next physical challenge.

      The key nutritional components of recovery are:
      Carbohydrates to replenish depleted fuel stores.
      Protein to help repair damaged muscle and develop new muscle tissue.
      Fluids and electrolytes to rehydrate.

      A full, rapid nutritional recovery plan supplies more energy and hydration for the next workout or event, which improves performance and reduces the chance of injury, meaning we become fitter and improve our endurance.

      Rapid recovery is especially crucial during periods of heavy overload training and anytime two or more training sessions happen within 12 hours 

      When to start replenishing carbs

      Training will generally deplete muscle glycogen.

      The first 30 minutes or so after exercise provide the best opportunity for nutritional recovery due to factors such as increased blood flow and insulin sensitivity, which boosts cellular glucose uptake and glycogen restoration. 

      To maximise muscle glycogen replacement, you should consume a carbohydrate-rich snack within this 30-minute window. Ideally this should include foods providing 1.0-1.5 g of carbohydrate per kg of body weight. Since it can be difficult to eat whole foods so quickly after exercise liquid and bar supplements may be useful and convenient choice. 

      For endurance athletes especially, if you are going to do another intense session within 24 hours you should ideally repeat this carbohydrate load for 2-hour intervals for up to 6 hours, 

      Consuming smaller amounts of carbohydrates more frequently may be the way to go if the previous recommendation leaves you feeling too full.

      Now on to Protein

      Recovery nutrition is essential for muscle tissue repair and muscle growth. Whether you’re focusing on endurance or strength training – or both, taking on protein after your session provides the amino acid building blocks needed to repair muscle fibres that get damaged and promote the development of new muscle tissue. 

      As a rough guide, as protein requirements vary from person to person, consuming 15-25 g of protein within 1 hour after exercise can increase the muscle rebuilding and repair process and help you achieve those all important strength gains. It will also help those trying shift, or maintain, their body composition from fat to lean muscle and can be worked into a calorie restricted diet. 

      Effective Rehydration

      Pretty much all weight lost during exercise is fluid, so weighing yourself (without clothes) before and after exercise can help gauge net fluid losses. Knowing this is something recommended for endurance athletes especially. 

      Be sure to replace fluids gradually and not by gulping down an entire litre of water as soon as you are done. The recommendation is, over the course of 4 to 6 hours drink 1/2 a litre of your chosen recovery fluid or water for every pound of weight lost. 

      It is essential, for performance levels, to properly rehydrate before your next exercise session. If your sessions are an hour or less as low to moderate intensity than water should suffice. However, if you are in hot or humid conditions, or undertaking long or high intensity sessions you will likely find rehydration more effective if sodium is included with the fluid and food consumed. 

      GET IT RIGHT

      As with effective pre workout nutrition, post workout nutrition will need personal experimentation regarding the best fluids and foods to deliver the necessary nutrients. 

      Everything here is a guideline, a recommendation and a starting off point. There are no exact hard and fat rules that suit every individual.

      Pay attention to how you feel during your sessions. Notice when you feel like you have no energy to being with or when you book really quickly on your runs and/or rides.

      Play around with timings and quantities until you hit upon what really works for you and your body. 

    1055. The Difference Between Good and Great: One Critical Choice
    1056. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1057. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1058. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1059. Debunking Running Terminology: What You Really Need to Know
    1060. Be Impressed by intensity, not volume.
    1061. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1062. S&C – What does the C actually mean?
    1063. Rethinking Injury Management:
    1064. Walk Your Way to Faster Running
    1065. RED-S; Relative Energy Deficiency in Sport
    1066. Periodisation Deep Dive
    1067. Low Energy Availability (LEA):
    1068. How do we burn calories? Let me count the ways…
    1069. Fuel Up to Smash Your Endurance Goals:
    1070. Supercompensation – the effective but counterintuitive training methodology.
    1071. Practical Mental Coping Strategies for Endurance Lows
    1072. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1073. The Importance of Periodisation in Endurance Training
    1074. Monitoring and Managing Fatigue in Endurance Training
    1075. All About Stress
    1076. Train your breathing for better race results
    1077. Does how you breathe really matter?
    1078. Unlocking Your Athletic Potential: Nature vs. Nurture
    1079. Recovery: The Unsung Hero of Triumphs
    1080. Build Consistently, Adapt Relentlessly
    1081. Minimum effort. Maximum Impact
    1082. Specificity is KING for Endurance
    1083. Strength Reigns Supreme in Endurance
    1084. The 5 Pillars of the DB Training Methodology
    1085. Golden Rule #2 Find the Positive

      Previously I gave a little bit of insight into my Coaching Ethos and Athlete Philosophy and my 5 golden rules.

      I’m diving a little bit deeper in to each one in separate posts. Last week was Rule #1 Control the Controllable

      This week it’s Rule #2

      Number 2) Find the Positive

      Like the first Golden Rule, this one takes a lot of practice and commitment. You can’t just wake up one day and change your mindset. It takes work.

      Finding the Positive, like Control the Controllable, means embracing the Stoic way of thinking and controlling your reaction to situations.

      As an Endurance Athlete finding the positive is crucial to success.

      You are going to have bad races. You are very likely going to experience a DNF. You are very likely going to get injured at some point.

      Endurance events are tough. You are going to spend a lot of time feeling beaten up and wondering “why the hell am I doing this”  

      How you handle being placed in tough situations, as well as dealing with the lows,  are what is going to make you as an athlete.

      Race DNF – sure it sucks, but what went well.

      Why did you DNF? What can you learn?
      I had a mechanical failure very early on the bike leg at an Ironman, which was my first DNF ever. It was devastating BUT I had a great swim. I took that away with me. Attempt 1 done… live it, learn it… head back for Attempt 2. Yay, I get swim in the gorgeous lake again.

      Injured – yep, its annoying for sure but injuries are opportunities.

      Can you train around it?

      Yes, then let’s go and it might be the chance to work on a new strength or skill!

      No, ok great. Then you now have a bunch of time to devote to developing a different skill that will help you become a better athlete, and a better person.  

      Jocko Wilink, ex Navy Seal, calls his take on this theory ‘“Good”.

      Whatever happens, the response is “Good”

      Didn’t get the promotion you wanted.

      Good. It gives you more time to sharpen your skillset and become better in your current role.

      Can’t afford that fancy piece of equipment you wanted.

      Good. It gives you more time to become a savage using the basic things you have available.

      As I said, this one isn’t easy but it is worth it.

      People love to complain. People love to make excuses… but those people are the  ones content with being average at best.

      If you want to rise up, you will find the positive and say “Good”

      #FindThePositive

    1086. The Difference Between Good and Great: One Critical Choice
    1087. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1088. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1089. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1090. Debunking Running Terminology: What You Really Need to Know
    1091. Be Impressed by intensity, not volume.
    1092. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1093. S&C – What does the C actually mean?
    1094. Rethinking Injury Management:
    1095. Walk Your Way to Faster Running
    1096. RED-S; Relative Energy Deficiency in Sport
    1097. Periodisation Deep Dive
    1098. Low Energy Availability (LEA):
    1099. How do we burn calories? Let me count the ways…
    1100. Fuel Up to Smash Your Endurance Goals:
    1101. Supercompensation – the effective but counterintuitive training methodology.
    1102. Practical Mental Coping Strategies for Endurance Lows
    1103. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1104. The Importance of Periodisation in Endurance Training
    1105. Monitoring and Managing Fatigue in Endurance Training
    1106. All About Stress
    1107. Train your breathing for better race results
    1108. Does how you breathe really matter?
    1109. Unlocking Your Athletic Potential: Nature vs. Nurture
    1110. Recovery: The Unsung Hero of Triumphs
    1111. Build Consistently, Adapt Relentlessly
    1112. Minimum effort. Maximum Impact
    1113. Specificity is KING for Endurance
    1114. Strength Reigns Supreme in Endurance
    1115. The 5 Pillars of the DB Training Methodology
    1116. Golden Rule #1 Control the Controllable

      In a previous blog I gave a little bit of insight into my Coaching Ethos and Athlete Philosophy and my 5 golden rules.

      I’m going to dive a little bit deeper in to each one, starting here with Rule Number 1

      Number 1) Control the Controllable

      Only certain things are within our control. If it isn’t something you have any say over, forget it. Only expend energy on the things that you can directly influence.

      My personal belief system and ethics are shaped by philosophies and teachings of Buddhism and Stoicism.

      At the heart of Stoicism is the understanding that the only thing we can truly control is our reaction to the things that happen. If we can learn to control our reactions and remain steady there is no situation that can either completely undo us or over inflate us.

      It doesn’t mean not feeling joy or celebrating the wins. It also doesn’t mean never feeling sad, angry or let down.

      What it does mean is learning to control those emotions so that they don’t overtake your life and screw you up.

      Learning this lesson as an athlete can help set you free and elevate your performance.

      Weather looks bad on race day – nothing you can do about it and it’s the same for everyone. What can you control? Having the right kit. Practising in all conditions throughout your training so you know how it feels.

      Can you actually turn this into an advantage? Going to a hit race? So many people underperform in heat – can you heat train? I did some of my turbo sessions in front of my fire in my living room, in a hat and long sleeves to prepare for the weather in Spain)

      Forgot a piece of kit, maybe a piece of clothing or nutrition – What can you do about it? Is ranting, swearing, getting stressed out helpful? Absolutely not. So what can you do? Do you have time to source something? Can others around you possibly help? If not, whats the best case scenario.


      At an Ironman event this year someone got to the swim having left their wetsuit back at their hotel. They spoke to the IM announcers. The announcers asked over the PA system if anyone had a spare wetsuit and within 5 minutes that athlete had their pick of 4 wetsuits!

      These are just two examples.

      Anyone that knows my story from IronMan Vitoria Gastiez in 2022 knows that I came up against obstacle after obstacle in a race that ended in a mechanical DNF 20km into the bike.
      Without all of the work I have done on my mindset over the last 5 years that situation probably would have broken me, especially as that race was 4 years in the making.


      Yes I got upset. Yes I was bitterly disappointed. But I was also making a plan for my come back before the first athletes had even crossed the finish line that same day.

      Another big lesson – Its only failure if you give up completely. Otherwise, it’s just an attempt.

      For me, that race was merely attempt 1. I hadn’t failed yet. Attempt 2 was July this year, one year later, and I finished that damned race!

      Whatever situation you face…

      #ControlTheControllable

    1117. The Difference Between Good and Great: One Critical Choice
    1118. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1119. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1120. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1121. Debunking Running Terminology: What You Really Need to Know
    1122. Be Impressed by intensity, not volume.
    1123. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1124. S&C – What does the C actually mean?
    1125. Rethinking Injury Management:
    1126. Walk Your Way to Faster Running
    1127. RED-S; Relative Energy Deficiency in Sport
    1128. Periodisation Deep Dive
    1129. Low Energy Availability (LEA):
    1130. How do we burn calories? Let me count the ways…
    1131. Fuel Up to Smash Your Endurance Goals:
    1132. Supercompensation – the effective but counterintuitive training methodology.
    1133. Practical Mental Coping Strategies for Endurance Lows
    1134. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1135. The Importance of Periodisation in Endurance Training
    1136. Monitoring and Managing Fatigue in Endurance Training
    1137. All About Stress
    1138. Train your breathing for better race results
    1139. Does how you breathe really matter?
    1140. Unlocking Your Athletic Potential: Nature vs. Nurture
    1141. Recovery: The Unsung Hero of Triumphs
    1142. Build Consistently, Adapt Relentlessly
    1143. Minimum effort. Maximum Impact
    1144. Specificity is KING for Endurance
    1145. Strength Reigns Supreme in Endurance
    1146. The 5 Pillars of the DB Training Methodology
    1147. My Coaching Ethos and Athlete Philosophy

      My personal ethics and belief system are a mixture of Buddhism and Stoicism and this heavily influences who I am, both as an athlete and a coach.

      As an athlete, I hold myself accountable to same 5 rules that I apply to my coaching, and I try and instil these into my athletes.

      As an Endurance Expert these 5 rules have been shaped over many years of racing and they are the foundation I believe every great success can be built upon.

      *I’ll go into each one in more detail as the subject of their own conversation.

      1) Control the Controllable

      Only certain things are within our control. If it isn’t something you have any say over, forget it. Only expend energy on the things that you can directly influence.

      2) Find the Positive
      Even in the most disappointing situation (that race DNF, that training injury) there will be a positive IF you are willing to look for it.

      3) Focus on You

      This is one of the hardest ones for athletes to really internalise and act upon. Looking at what others are doing on Strava and/or comparing yourself to other athletes is a waste of your time and mental energy. All of your focus should be on your own performance.

      4) 100% Effort
      In everything you do. This feeds into the message of the previous weeks conversations…Integrity to do the work even when none is looking and acting like the athlete you want to become.

      5) Extreme Ownership

      Thank Jocko Willink for this one. No matter what the situation or anyone else’s involvement, take ownership. Don’t find someone else to blame. Make it your problem and find a solution.

      #TheFiveRules

    1148. The Difference Between Good and Great: One Critical Choice
    1149. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1150. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1151. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1152. Debunking Running Terminology: What You Really Need to Know
    1153. Be Impressed by intensity, not volume.
    1154. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1155. S&C – What does the C actually mean?
    1156. Rethinking Injury Management:
    1157. Walk Your Way to Faster Running
    1158. RED-S; Relative Energy Deficiency in Sport
    1159. Periodisation Deep Dive
    1160. Low Energy Availability (LEA):
    1161. How do we burn calories? Let me count the ways…
    1162. Fuel Up to Smash Your Endurance Goals:
    1163. Supercompensation – the effective but counterintuitive training methodology.
    1164. Practical Mental Coping Strategies for Endurance Lows
    1165. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1166. The Importance of Periodisation in Endurance Training
    1167. Monitoring and Managing Fatigue in Endurance Training
    1168. All About Stress
    1169. Train your breathing for better race results
    1170. Does how you breathe really matter?
    1171. Unlocking Your Athletic Potential: Nature vs. Nurture
    1172. Recovery: The Unsung Hero of Triumphs
    1173. Build Consistently, Adapt Relentlessly
    1174. Minimum effort. Maximum Impact
    1175. Specificity is KING for Endurance
    1176. Strength Reigns Supreme in Endurance
    1177. The 5 Pillars of the DB Training Methodology
    1178. Do your actions support your goals?

      Let me ask it another way… Are you truly acting like the person, and athlete, you want to be?  

      I work with a range of athletes across various endurance sports; Triathlon, Obstacle Course Racing, Hyrox etc.

      Every single one of them has a goal they are working towards. For some it’s an age cat or podium finish. For others it’s simply to complete their A race and finish it well.

      Every goal, regardless of size, requires some level of sacrifice alongside a huge amount of hard work and dedication.

      Most people have a good idea of what it takes to achieve their goal. The hours of training required, the organisation of daily life to make that time, the dialled in nutrition, the early nights, the early mornings, saying no to certain social gatherings, saying no to certain favourite races or events as they just don’t mesh with the overall Big Goal … the list goes on and for some, it just doesn’t sound worth it.

      Thats why so many people are content with just being average…if that.

      Some are content to make the excuses, hide behind busy lives and find all the reasons not to do what is truly required.

      Others say that they really want it, but their actions just never quite meet their words.

      It may be that they just aren’t quite ready yet, or maybe they like the idea but in practise they really aren’t willing to do what it takes.

      I’ve definately been guilty of this in the past. I would say I really wanted to achieve “X” but I wasn’t acting the person who would do that. I wasn’t watching my nutrition, I was still eating badly, watching my weight creep up but not doing a damn thing about it. I would say I was too busy to count macros but come on – it seriously only takes a few extra minutes of effort to weigh food and log it correctly. I was just being lazy. Plus, that still didn’t explain the amount of crap I was eating!  I was hitting my training sessions, for the most part, but I was content that that was enough. I wasn’t truly ready or willing to do everything it would take.

      Luckily I have managed to shed that person and now I can, hand on heart, say that I truly act like the person I need to be to achieve my goal.

      The first step – getting real with yourself and figuring out if you are truly willing, and able, to do what it takes.

      This might involve a conversation with your coach as you may be willing but not be actually sure exactly how to make it work, especially if you have a very busy life that seems inflexible. As I said in the beginning, it will require some sacrifice but a smart coach will be able to help you figure out how to lessen the impact and make it work.

      Is it hard? Yes… but then so is dialling it in, living behind excuses and not living your true potential. Both are hard. One is infinitely more worthwhile than the other.

      We’ve all met those people. You know the ones. They turn up on the start line and immediately tell you all the “ reasons” why they are likely not going to have a good event. They got a poor night sleep / They woke up that morning with a weird niggle / Their dog ate their training plan…. Preloaded excuses give weak minded people a get out of jail free card. It doesn’t matter if they suck, because they already told you they would… and it’s not their fault.

      Do not be one of these people.

      Do the work that’s required, ALL of the work that’s required and whether you do or not, own your shit.

      Also, remember this (one of my favourites: No one Cares. Work Harder.

      Once you have set your sights on a goal, make sure you go all in and back yourself 100%

      #ActLikeTheAthleteYouWantToBe

    1179. The Difference Between Good and Great: One Critical Choice
    1180. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1181. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1182. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1183. Debunking Running Terminology: What You Really Need to Know
    1184. Be Impressed by intensity, not volume.
    1185. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1186. S&C – What does the C actually mean?
    1187. Rethinking Injury Management:
    1188. Walk Your Way to Faster Running
    1189. RED-S; Relative Energy Deficiency in Sport
    1190. Periodisation Deep Dive
    1191. Low Energy Availability (LEA):
    1192. How do we burn calories? Let me count the ways…
    1193. Fuel Up to Smash Your Endurance Goals:
    1194. Supercompensation – the effective but counterintuitive training methodology.
    1195. Practical Mental Coping Strategies for Endurance Lows
    1196. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1197. The Importance of Periodisation in Endurance Training
    1198. Monitoring and Managing Fatigue in Endurance Training
    1199. All About Stress
    1200. Train your breathing for better race results
    1201. Does how you breathe really matter?
    1202. Unlocking Your Athletic Potential: Nature vs. Nurture
    1203. Recovery: The Unsung Hero of Triumphs
    1204. Build Consistently, Adapt Relentlessly
    1205. Minimum effort. Maximum Impact
    1206. Specificity is KING for Endurance
    1207. Strength Reigns Supreme in Endurance
    1208. The 5 Pillars of the DB Training Methodology
    1209. Better Athlete / Better Person

      Is it true that people who are working hard to become better athletes also become better people?

      In my experience yes, and a lot of it comes down to one thing – Integrity.

      Integrity means doing the right thing, even when no one is looking.

      It means putting in the hard work because you know it’s the right thing to do and will yield the best results.

      Integrity is the quality of being honest and having strong moral principles.


      This is true in sport, and also true in life.

      When you examine your training can you put your hand on your heart and say that you never cut corners? Can you say with 100% truth that you completed every meter, every rep, every set AND every rest break?

      Becoming a better athlete teaches us discipline and commitment. We set goals and we work hard to achieve them. We learn that if we can do this for our sport, we can apply these same skills to other areas of our lives such as work and family. As we achieve our goals we build confidence. We feel seen and feel that we have a greater sense of purpose.

      When we encounter setbacks we learn how to deal with them, we develop critical thinking and problem solving, the art of not sweating the small stuff and always finding a positive.

      Through all of this we become a better version of ourselves and the best bit is that those around us, that matter most to us, benefit from the person we are becoming.  

      Work hard to become a better athlete. Become a better person.

      #1%BetterEveryday

    1210. The Difference Between Good and Great: One Critical Choice
    1211. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1212. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1213. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1214. Debunking Running Terminology: What You Really Need to Know
    1215. Be Impressed by intensity, not volume.
    1216. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1217. S&C – What does the C actually mean?
    1218. Rethinking Injury Management:
    1219. Walk Your Way to Faster Running
    1220. RED-S; Relative Energy Deficiency in Sport
    1221. Periodisation Deep Dive
    1222. Low Energy Availability (LEA):
    1223. How do we burn calories? Let me count the ways…
    1224. Fuel Up to Smash Your Endurance Goals:
    1225. Supercompensation – the effective but counterintuitive training methodology.
    1226. Practical Mental Coping Strategies for Endurance Lows
    1227. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1228. The Importance of Periodisation in Endurance Training
    1229. Monitoring and Managing Fatigue in Endurance Training
    1230. All About Stress
    1231. Train your breathing for better race results
    1232. Does how you breathe really matter?
    1233. Unlocking Your Athletic Potential: Nature vs. Nurture
    1234. Recovery: The Unsung Hero of Triumphs
    1235. Build Consistently, Adapt Relentlessly
    1236. Minimum effort. Maximum Impact
    1237. Specificity is KING for Endurance
    1238. Strength Reigns Supreme in Endurance
    1239. The 5 Pillars of the DB Training Methodology
    1240. Recovery Training???

      Isn’t that an Oxymoron?

      I have been programming active recovery sessions once a week for one of my athletes for the last couple of months, since he completed his B race, and is building to his A race.

      Last week I received a message from said athlete, asking (in their own words) “WTAF is recovery training?”

      What I loved about this was that they had been doing the sessions religiously each week, regardless of not really understanding the purpose of them. This to me proved the trust they have in me. However, I didn’t love that I had an athlete in my camp blindly following workouts without knowing the why.

      Now I get that not every athlete wants to understand everything (“thats your job” is something one of my guys likes to point out. “Monkey see, Monkey do, Monkey gets results” as he says) but I like to try and share the methodology behind everything we do so that they can execute every session to maximum advantage.

      One of my biggest things, across every form of coaching that I do, is that if a client asks me “why are we doing this” if I can validate that question and explain the reason for the movement, or the workout, we shouldn’t be doing it.

      As one of my experience athletes didn’t understand Recovery Training, I figure there must be others out there in the same boat so here’s the overview:

      Recovery Training is a workout focussed on speeding up your recovery, rather than putting your body under any further stress.

      To avoid stress we need to avoid high intensity, high impact, fast pace, or heavy loads. Recovery Training is ideally a maximum of 45 minutes and performed at a low intensity, keeping the heart rate down at around 30-60%. (*Note – It is NOT a zone 2 run. A zone 2 run occurs at a higher % of heart rate and although these often feel easy compared to the speed and power sessions, they are definitely still training and not recovery!)

      I generally program indoor cycle sessions as active recovery sessions for my Ironman athletes but it can be swimming, walking, or maybe even some active mobility.

      The goal is to move the body into a recovery state; a lowered heart rate, a lowered blood pressure – pushing your body to become more parasympathetic. This can drive up Heart Rate Variability (HRV) and people with a high HRV may have greater cardiovascular fitness and may be more resilient to stress.

      Getting the body moving without stress will stimulate blood flow and help push fresh blood (and fresh oxygen) to every muscle fibre which will speed up recovery.

      Working out at low intensity means you will be able to focus on the quality and rhythm of your breathing and the quality of your movement. Under fatigue we are all aware our form can go to shit and we are often gasping for breath any way we can get it. Recovery Training gives us time to build or reinforce our foundations, thus improving future workouts. I often spend some of my sessions focussing on my breathing patterns so that it becomes ingrained and less likely to fall apart under stress.

      In a nutshell a Recovery Training session should make you feel better than when you started. It should help you feel more mobile, re energised and lessen the effects of the heavy, intense sessions that have come before.

    1241. The Difference Between Good and Great: One Critical Choice
    1242. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1243. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1244. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1245. Debunking Running Terminology: What You Really Need to Know
    1246. Be Impressed by intensity, not volume.
    1247. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1248. S&C – What does the C actually mean?
    1249. Rethinking Injury Management:
    1250. Walk Your Way to Faster Running
    1251. RED-S; Relative Energy Deficiency in Sport
    1252. Periodisation Deep Dive
    1253. Low Energy Availability (LEA):
    1254. How do we burn calories? Let me count the ways…
    1255. Fuel Up to Smash Your Endurance Goals:
    1256. Supercompensation – the effective but counterintuitive training methodology.
    1257. Practical Mental Coping Strategies for Endurance Lows
    1258. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1259. The Importance of Periodisation in Endurance Training
    1260. Monitoring and Managing Fatigue in Endurance Training
    1261. All About Stress
    1262. Train your breathing for better race results
    1263. Does how you breathe really matter?
    1264. Unlocking Your Athletic Potential: Nature vs. Nurture
    1265. Recovery: The Unsung Hero of Triumphs
    1266. Build Consistently, Adapt Relentlessly
    1267. Minimum effort. Maximum Impact
    1268. Specificity is KING for Endurance
    1269. Strength Reigns Supreme in Endurance
    1270. The 5 Pillars of the DB Training Methodology
    1271. Power through your PMS

      A few months ago I decided to try the bio hack that Dr Stacy Sims talks about in her book ROAR. (Side note – if you are female and care about your athletic performance, you really need to read this book!) I got pretty decent results so thought I would share it here as it may help many of you.

      In the book she shared an action plan that she created for a mother daughter duo who were talking the mountain biking world by storm, with both women rising to the top of their game.

      This action plan helped both women master their cycles and not let PMS affect their power or performance.

      The plan

      The plan is in four stages and is this:

      1. Peak Performance during PMS:
        For the 7 days before your period starts, at night take the following;
        250 milligrams of magnesium, 45 milligrams of zinc, 80 milligrams of aspirin (baby aspirin) and 1 gram of omega-3 fatty acid (flaxseed and fish oil)
      2. Pre-training:
        Take 5 to 7 grams of BCAAs (branched chain amino acids).
        *Stacy doesn’t state how long before training you should take this. I did this around 30 minutes before starting my session.
        The science behind taking the BCAAs is that these amino acids cross the blood-brain barrier and therefore help to decrease the estrogen-progesterone effect on central nervous system fatigue. In other words it can hep fight the lack of mojo and help you find some energy.
      3. In Training:
        Consume approx 0.45 gram of carbohydrate per pound of body weight, per hour.
        During this high hormone phase you want to consume a few more carbs per hour and should be aiming to get close to the above amount. During the first 2 weeks of your cycle, the low hormone phase, you can go lower at about 0.35 gram per pound of bodyweight, per hour.
        *I used this for longer endurance based sessions only. For my CrossFit classes I only ever consume water during and make sure my pre and post fuelling strategy is on point. I am however going to rectify that and follow this part of the plan too.
      4. Post Training
        Consume 20 to 25 grams of protein within 30 minutes of finishing your session.
        Recovery is key. It is often overlooked yet so critical, especially as this point in your cycle. Progesterone, which is peaking during this phase, is extremely catabolic, which means it breaks down muscle. Getting that protein in post workout means you will be able to fight this process and boost, rather than inhibit, your recovery.

        What did I notice?
        It definitely helped me beat the bloat and keep my usual energy levels… something that never normally happens. I’m lucky that I don’t get super moody (although my husband may say otherwise!) but I do get a bit lazy, a bit “can’t be arsed” and a bit “m’eh”. Following this protocol meant I felt like me regardless of the time of the month 🙂 Who doesn’t want that!

        If you feel PMS is holding you back, give this power protocol a go and see if you can learn to master your cycle too.

    1272. The Difference Between Good and Great: One Critical Choice
    1273. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1274. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1275. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1276. Debunking Running Terminology: What You Really Need to Know
    1277. Be Impressed by intensity, not volume.
    1278. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1279. S&C – What does the C actually mean?
    1280. Rethinking Injury Management:
    1281. Walk Your Way to Faster Running
    1282. RED-S; Relative Energy Deficiency in Sport
    1283. Periodisation Deep Dive
    1284. Low Energy Availability (LEA):
    1285. How do we burn calories? Let me count the ways…
    1286. Fuel Up to Smash Your Endurance Goals:
    1287. Supercompensation – the effective but counterintuitive training methodology.
    1288. Practical Mental Coping Strategies for Endurance Lows
    1289. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1290. The Importance of Periodisation in Endurance Training
    1291. Monitoring and Managing Fatigue in Endurance Training
    1292. All About Stress
    1293. Train your breathing for better race results
    1294. Does how you breathe really matter?
    1295. Unlocking Your Athletic Potential: Nature vs. Nurture
    1296. Recovery: The Unsung Hero of Triumphs
    1297. Build Consistently, Adapt Relentlessly
    1298. Minimum effort. Maximum Impact
    1299. Specificity is KING for Endurance
    1300. Strength Reigns Supreme in Endurance
    1301. The 5 Pillars of the DB Training Methodology
    1302. 75Hard… This is what discipline looks like

      Back in December last year, after seeing my friend Hannah’s results, I decided to take on the 75Hard challenge. I’d looked at it earlier in the year but dismissed it as I didn’t understand it properly. 75 days of training without a rest day? No thanks! I don’t even do 14 day challenges that don’t factor in rest and recovery as that’s just a straight road to overtraining, loss of performance and possible injury.

      Hannah posted her results and I immediately messaged her to ask some questions. She gave me all the info I needed to finally understand this challenge and decide that yes, this could actually be one for me.

      I shared it with the 3 other Team NBR members (my accountability group)that I would be starting this on 1st Jan and in sharing it for accountability reasons I actually inspired (although he’ll say peer pressured) Chris James to do it with me.
      We had several discussions about our individual ‘Why’ as we both had similar thoughts… “it doesn’t actually sound that hard”, “thats pretty much what we do anyway” “I don’t really know what I’d get out of it”… and I think we both came to the same conclusion; This is the Why… because we think it’ll be easy/simple and it must be called 75Hard for a reason. I was also still massively motivated by Hannah’s results but also aware that she is an absolute beast when it comes to fitness so it was unlikely I could achieve what she had.

      What is 75 Hard?

      It a mindset challenge, not a fitness challenge, designed by Andy Frisella, also known as the MF CEO. It’s 75 days of discipline abiding by the following 6 rules:
      1) Two 45 Minute workouts. 1 MUST be outside. They cannot be consecutive and 3 to 4 hours apart at least.
      2) Follow a diet. You choose the diet to match your goals but it must be strict. If you decide on calorie deficit and macro counting you cannot just have a takeaway pizza one day and make the rest of the day fit. It must be clean.
      3) No alcohol or cheat meals.
      4) Take a progress photo every day.
      5) 1 gallon of water a day. This is a US gallon which is basically 4 litres.
      6) Read 10 pages of a non fiction book every day. Not a e-book, not an audio book. An actual book.

      I completed day 75 yesterday and can honestly say this is one of the most surprising challenges I have ever done. I didn’t expect it to be so worthwhile or interesting. I got so much more out of doing this than I ever imagined. It was also a better experience for doing it alongside Chris as we had a lot of the same revelations and thoughts.

      Ok, so what did I get out of it?

      Well for starters I look better. I start there because it’s the most obvious change. I’m the lightest I’ve been for about 20 years maybe, but the body composition shift is all the right way. Fat% down and muscle % up.

      I’m stronger than I was. During the 75 days I PB’d my 1RM Deadlift and Strict Press and have been challenging myself to use heavier options during CrossFit classes.

      I read more, I read better. I have loved carving out a little bit of time everyday to sit down with a book and this is definitely something I will be continuing. I’m always listening to audiobooks and reading my kindle but very rarely read an actual book and this is staying. I found it makes such a difference putting the book in my hands. Its a different focus as there are no devices, no electronics and I really liked that a lot. I finished 6 books and am a third of a way through the 7th.

      I have proved again to myself that all the stuff I say about myself is true. I am disciplined. I have strong mental grit. I have a strong work ethic. If I say I’m going to do something I do it. There were days when it got to 8pm and I still hadn’t hit the workout criteria so had to get shit done before I could think about going to bed. I’m Ironman training so many days I would hit 2, some days even 3 workouts but because they were either brick sessions, or all indoors or outdoors, I hadn’t followed the rules. In this situation a few people said to me “what does it really matter” “you’ve done 2 workouts” and thats true, but thats not the rules and you can say the rules are stupid/not fair/whatever but I knew the rules going in so bitching about them would have been pointless. I could have quit, saying the rules don’t suit my lifestyle… but thats the point. It’s meant to be difficult, it’s meant to be inconvenient so head down, mouth shut, do the work!

      I discovered how much of a difference refined sugar makes to how I feel day to day. Both Chris and I cut refined sugar as part of the diet rule. Neither of us are mass consumers and we were both surprised as how a small change made such a big difference. I followed a strict high protein, calorie deficit diet with no refined sugar. I’ve been doing the high protein, calorie deficit thing for a while, although not as strictly, so the major difference was the sugar piece. After the cravings on day 5 and 6, it was actually really easy to stick to. I thought this would be the hardest bit but not at all. I feel a bit in love with no sugar me. I had more energy, I didn’t feel the need to power nap every afternoon (although I still love a nap – I just didn’t need one), I was just, well, better. Thats not to say I’m never eating refined sugar ever again but it was a learning experience and will for sure shape my diet moving forward.

      I finally found a type of yoga I can get on board with. As mentioned at the start, the bit I struggled with when I first heard about 75Hard was the 75 days of 2 workouts a day. After speaking to Hannah, and listening to Andy’s podcast ( a must for anyone thinking of doing this), I understood that you can still have rest and recovery days. An outdoor workout can be a walk and an indoor workout can be yoga. I’ve never been a fan of Yoga but Hannah was using the downdog app and suggested I look at the Yin Yoga. Ok, game changer! I LOVE Yin Yoga. I’m a huge fan of mobility work so this was perfect for me and although I only did maybe 1 or 2 sessions a week, my mobility improved, my squat technique improved and I genuinely enjoyed every session. Like the reading an actual book, weekly yoga is staying as part of my new routine.

      The Results:
      *for the before and after photos you’ll need to check my social media.

      Body Compostion:

      Weight – Day 1; 82.4kg – Day 75; 74.6kg (Total loss: 7.8kg)

      Body Fat % – Day 1; 32.8 – Day 75; 27.5 (Total loss: 5.3%)

      Muscle% – Day 1 29.8 -Day 75; 33.2 (Total gain: 3.4%)

      Bust/Back – Day 1; 38.5 / 31.5 – Day 75; 36 / 28 (Total loss: 2.5″ / 3.5″)

      Waist – Day 1; 34 – Day 75; 29 (Total loss: 5″)

      Hips – Day 1; 39 – Day 75; 36 (Total loss: 3″)

      Other Stats:
      Resting Heart Rate – Day 1; 52bpm – Day 75; 45bpm

      Bike FTP – Day 1; 195 – Day 75; 235

      Bike Watts per kg (avg) – Day 1; 2.1 – Day 75; 2.5

      Vo2 Max – Day 1; 42 – Day 75; 45

      Cycling Vo2 Max – Day 1; 44 – Day 75; 51

      Workout Totals:
      Open Water Swimming – 1

      Pool Swimming – 10

      Outdoor Cycle  – 2

      Indoor Cycle – 24

      Run – 23 (92 miles) 

      CrossFit Class – 45

      Training with Toby – 12

      Indoor Strength – 1

      Outdoor Strength – 2 

      Indoor Row – 1 

      Yoga / Mobility – 19

      Recovery Cardio/Mobility – 5

      Total sessions – 145 + 62 (45 min+) walk

    1303. The Difference Between Good and Great: One Critical Choice
    1304. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1305. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1306. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1307. Debunking Running Terminology: What You Really Need to Know
    1308. Be Impressed by intensity, not volume.
    1309. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1310. S&C – What does the C actually mean?
    1311. Rethinking Injury Management:
    1312. Walk Your Way to Faster Running
    1313. RED-S; Relative Energy Deficiency in Sport
    1314. Periodisation Deep Dive
    1315. Low Energy Availability (LEA):
    1316. How do we burn calories? Let me count the ways…
    1317. Fuel Up to Smash Your Endurance Goals:
    1318. Supercompensation – the effective but counterintuitive training methodology.
    1319. Practical Mental Coping Strategies for Endurance Lows
    1320. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1321. The Importance of Periodisation in Endurance Training
    1322. Monitoring and Managing Fatigue in Endurance Training
    1323. All About Stress
    1324. Train your breathing for better race results
    1325. Does how you breathe really matter?
    1326. Unlocking Your Athletic Potential: Nature vs. Nurture
    1327. Recovery: The Unsung Hero of Triumphs
    1328. Build Consistently, Adapt Relentlessly
    1329. Minimum effort. Maximum Impact
    1330. Specificity is KING for Endurance
    1331. Strength Reigns Supreme in Endurance
    1332. The 5 Pillars of the DB Training Methodology
    1333. IM Training Blog w/c 07.03.22

      After The Grizzly on the previous Sunday this week was always going to be a bit of a slow builder while I gave my body some time to recover. I was honestly expecting to feel a little worse after all those miles and hills but I’m generally ok. A little tired but thats about it. My foot feels no different to how it did a week ago so it’s still all systems go!

      Mon – Rest Day
      6pm – Restorative Yoga (via Down Dog App)
      *Just a 45 min easy restorative yoga session this evening, rather than Yin as this is very gentle, after a nice long dog walk in the morning.

      Tues – Rest Day
      8:45 – Yin Yoga via Down Dog App
      *Another day of dog walking and Yoga… feeling good and ready to get back to it.

      Weds
      6:45am – Coach by Colour Indoor Cycle Class (as Coach)
      *Week 12 of 12; The Vortex. A max interval session. 4 min blocks of 105% FTP+ holding 85/90RPM with increasing amounts of full recovery down in the white zone.

      7:40am – 2 mile Brick Run
      *Easy 2 miles of the bike with George, one of my Forza Performance clients who also attends my Indoor Cycle classes.

      12:30pm – CrossFit Class
      50-40-30-20-10 Kettlebell Swing, Sit Up +30 Double Under each rd
      *If there was a workout made for me, this would be it. I can’t swim this week as I had my hair done on Monday and I cant get it wet for a week so the stars aligned and gifted me this joy of a wod. I’d gone to the box with the thought of RX’ing this one as DU’s are the one RX skill I have. However, I’d expected the RX KB weight to be 20kg and it was 24! Luckily Pam (good friend and owner of Big Croc) was in the class and convinced me to go for it still… she RX’d it with me saying “we can fuck ourselves up together” and sometimes you need someone like this around you to give you that push. I am very much a coward when it comes to a lot of CrossFit and one of the things I’m working on is to try and be braver.

      Thur
      12:30pm – CrossFit Conditioning Class
      40 Min EMOM- Min 1-3 30 sec on (you can do 40 but this is active recovery for me), Min 4- 60s
      1; Plate Ground to Overhead,  2; Burpee to Plate, 3; Goblet Squat, 4; Alt Run. Row, Bike Ski 5; Rest
      *No, I didn’t swim today either. The sessions available didn’t fit my day so easy indoor conditioning it is.

      6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
      *Same as Weds am.

      Fri
      12:30pm – CrossFit Open 22.3
      This wod is too long to write in full so you can go find it elsewhere online if you really care.
      *I completed the first set of thrusters and single unders and spent about 10 minutes fighting to get 10 Pull Ups out.
      The video of my struggle to get these pull ups out is on my socials if you want to giggle -they are not pretty but they were effort!

      2:00pm – Just Move EMOM with Head Coach Toby (and James & the hubby)
      30 Min EMOM
      1:16 DB Snatch 2: 20 Air Squat 3: 14 Hang Power Clean 4: 16 Down Up 5: “Recovery” Assault Bike

      Sat
      8am – CrossFit Class, Partner WOD with Si
      25 Min AMRAP; 400m run together then 20 Weighted Box Step Up, 30 DB Snatch, 40 Cal Row, 30 KBS, 20 Devil Press (split reps)
      * I’d planned for this to be an easy, light recovery session but as often happens with Si and I, we went all in and pushed each other to the max. I didn’t go super heavy but I didn’t go as light as I’d planned.

      9am -7k Row with Si
      I’d planned to run after class but Si said he was doing a row instead so I jumped in on that instead 🙂

      5:45pm – 45 Min C2 Bike (easy recovery)
      As I haven’t finished the 75hard yet I still needed an outdoor workout to meet the rules for the day so I dragged the C2 bike into the garden, set up the 2018 CF Games film on my iPad and just peddled. No stress, just moving.

      Sun – Extra Rest Day
      5:45pm – Restorative Yoga via Down Dog App
      * I was feeling VERY beaten up today so I gave myself permission to take life easy. I got up with the dog at 6am and we went for a gorgeous 2 hour walk around Staunton Park and The Thicket before the rest of Havant woke up and then a yoga session in the evening.
      Even though these yoga sessions are low intensity I am feeling the benefits greatly as my mobility has improved no end since discovering Down Dog. My squat form continues to get better and better and I am definitely more flexible. It really is time well spent.

    1334. The Difference Between Good and Great: One Critical Choice
    1335. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1336. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1337. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1338. Debunking Running Terminology: What You Really Need to Know
    1339. Be Impressed by intensity, not volume.
    1340. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1341. S&C – What does the C actually mean?
    1342. Rethinking Injury Management:
    1343. Walk Your Way to Faster Running
    1344. RED-S; Relative Energy Deficiency in Sport
    1345. Periodisation Deep Dive
    1346. Low Energy Availability (LEA):
    1347. How do we burn calories? Let me count the ways…
    1348. Fuel Up to Smash Your Endurance Goals:
    1349. Supercompensation – the effective but counterintuitive training methodology.
    1350. Practical Mental Coping Strategies for Endurance Lows
    1351. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1352. The Importance of Periodisation in Endurance Training
    1353. Monitoring and Managing Fatigue in Endurance Training
    1354. All About Stress
    1355. Train your breathing for better race results
    1356. Does how you breathe really matter?
    1357. Unlocking Your Athletic Potential: Nature vs. Nurture
    1358. Recovery: The Unsung Hero of Triumphs
    1359. Build Consistently, Adapt Relentlessly
    1360. Minimum effort. Maximum Impact
    1361. Specificity is KING for Endurance
    1362. Strength Reigns Supreme in Endurance
    1363. The 5 Pillars of the DB Training Methodology
    1364. IM Training Blog w/c 28.02.22

      This week was a tense one. Sunday saw the arrival of my first big race of the season, The Grizzly, and the first big test for my foot. Since my initial sit down with my CrossFit coach, Kerry, back in January, when we agreed I’d take a small step back to focus on my IM training, we’d put this race as a marker. If my foot didn’t make it my IM/Tri season was probably dead in the water. If it survived it was 100% game on!

      It was also week 2 of The Open and I was feeling pretty good about my performance in week 1… would that com crashing down come Friday. It doesn’t matter, right – I’m not focussing on the Open. This was what I had to keep telling myself many, many times.

      Things were a little quieter this week leading up to The Grizzly, although not a lot… here’s how it went:

      Mon
      6am – CrossFit Class
      For Time: 50 Air Squat, 40 Box Step Over, 30 Jumping Pull Up, 20 Hanging Basket, 10 Jumping Bar Muscle Up
      * This was fast, and fun. Still not jumping on boxes due to my foot but if it survives the weekend I will try and few box jumps next week.

      1:15pm – 45min Zone 2 Run
      *Threw all the layers on to try and make myself more uncomfortable and still control the HR to zone 2.

      Tues – Rest Day
      3pm – Yin Yoga via Down Dog App
      *45 min mobilty session with a lower body boost in prep for the weekend.

      Weds
      6:45am – Coach by Colour Indoor Cycle Class (as Coach)
      *Week 11 of 12; Faster, Better, Stronger. A repeated pyramid session of tabata sprints, heavy climbs and rest.

      7:40am – 2 mile Brick Run
      *Easy 2 miles of the bike with George, one of my Forza Performance clients who also attends my Indoor Cycle classes.

      12:30pm – CrossFit Class
      18 Min AMRAP; 21 Wall Ball, 12 Cal Row, 9 Over Rower Burpee
      *I was supposed to swim today but I really, really liked the look of the workout so decided to switch my days around and Crossfit today and swim tomorrow. I love, love, LOVED this workout.

      Thur
      12:30pm – CrossFit Conditioning Class
      42 Min EMOM- 30 sec on, 30 sec rest (you can do 40/20 but this is meant to be active recovery
      1; Weighted Box Step Up,  2; Row, 3; Goblet Squat, 4; Ski, 5; Down Up, 6; Ski 
      *No, I didn’t swim today either. The sessions available didn’t fit my day so easy indoor conditioning it is.

      6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
      *Same as Weds am.

      Fri
      12:30pm – CrossFit Open 22.2
      For Time: 1 to 10 to 1 – Deadlift @ 43kg + Bar Facing Burpee (Time Cap – 10 minutes)
      *Not a bad workout overall. I’m not the biggest fan of fast deadlifts for time but I don’t mind a Bar Facing Burpee. It got gassy real quick but it was only 10 minutes so you could push.

      2:00pm – Just Move EMOM with Head Coach Toby (and James & the hubby)
      30 Min EMOM
      1: 1 Snatch, 3 Bar Muscle Up Progressions + 15 Air Squat, 2: 30s Handstand Hold, 3: 50 Double Under, 4: 20 Sit Up, 5: Rest

      Sat
      8am – CrossFit Class, Partner WOD with Si
      9 Min AMRAP; 3,6,9,12,15,18.. Hang Power Clean, Push Press, Hanging Leg Raise (split reps between you)
      6 Min – to establish a heavy 3 Thruster
      9 Min AMRAP; 8 Front Squat, 20 Double Under (1 rd each, U Go, I Go)
      * After the day before and all the deadlifts my hamstrings were feeling a little tight so no heavy weights todaybut still moving fast.

      Sun
      Race Day – The Grizzly
      20 Miles, All Terrain with a total of 1065m of elevation.
      *This race is nuts. Carl and I always run this one together as it’s so challenging. It’s down in Seaton in Devon and it is the hardest 20 miles I’ve ever run in one go. This was our third time doing it so we knew what to expect as the route rarely changes from year to year.
      I was bricking it that my foot would blow up and that would be it but I did what I tell my clients to do – control the controllable and find the positives. My foot has been “ok” since January. No, it isn’t 100% right but it hasn’t stopped me doing anything (except box jumps) all year. After some reassurance from my close friends, who also form Team NBR (No Bling required) – my accountability group, and lots of good luck messages from my coaches and friends I felt ready.
      The headline of the day is: “Liza’s Foot is OK and happily survived the full 20 miles with no repercussions”
      I was ELATED on the drive home (and pretty much all the way round to be honest) and it now really feels like this season is here and happening. It really is time to get to work!

    1365. The Difference Between Good and Great: One Critical Choice
    1366. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1367. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1368. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1369. Debunking Running Terminology: What You Really Need to Know
    1370. Be Impressed by intensity, not volume.
    1371. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1372. S&C – What does the C actually mean?
    1373. Rethinking Injury Management:
    1374. Walk Your Way to Faster Running
    1375. RED-S; Relative Energy Deficiency in Sport
    1376. Periodisation Deep Dive
    1377. Low Energy Availability (LEA):
    1378. How do we burn calories? Let me count the ways…
    1379. Fuel Up to Smash Your Endurance Goals:
    1380. Supercompensation – the effective but counterintuitive training methodology.
    1381. Practical Mental Coping Strategies for Endurance Lows
    1382. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1383. The Importance of Periodisation in Endurance Training
    1384. Monitoring and Managing Fatigue in Endurance Training
    1385. All About Stress
    1386. Train your breathing for better race results
    1387. Does how you breathe really matter?
    1388. Unlocking Your Athletic Potential: Nature vs. Nurture
    1389. Recovery: The Unsung Hero of Triumphs
    1390. Build Consistently, Adapt Relentlessly
    1391. Minimum effort. Maximum Impact
    1392. Specificity is KING for Endurance
    1393. Strength Reigns Supreme in Endurance
    1394. The 5 Pillars of the DB Training Methodology
    1395. IM Training Blog w/c 21.02.22

      This week saw the start of the CrossFit Open. I wasn’t going to join in the fun this year, apart from as a Judge, as it detracts from my primary goal but when my box said they were going to run an In House Comp and all proceeds would be reinvested back in the gym, well, how could I not sign up! I now have three weeks of competition where I have to keep reminding myself that I’m not taking it seriously and I AM NOT bothered about how it goes… honest! Fun times 🙂

      I had an Instrument Assisted Soft Tissue Mobilisation treatment with Muscle Therapies 640 on Monday and we focussed solely on the foot and connecting areas. Paul managed to trace some of the issue to my achilles so hopefully this issue will get sorted once and for all within the next couple of months.

      Other than that, nothing much has happened this week beyond the norm so here’s what my week looked like.

      Mon
      6:30am CrossFit Class
      Every 3 mins x 5; 30 x Double Under, 20 x Pistols Squat (Foot behind ankle), 10 x Handstand Push Up from a box

      Tues
      11:45am – 2000m Pool Swim
      *Boom! Longest swim to date, after only a few weeks of swimming and the only reason I stopped was because the pool session is capped to one hour!

      Weds
      6:45am – Coach by Colour Indoor Cycle Class (as Coach)
      *Week 10 of the 12 week Program = The Force, or as my husband calls it, The Kitchen Sink as I’ve thrown everything at this one. It’s a full on interval session that flies by.
      No brick run today as, following my treatment Monday I’m not allowed to run until Saturday.

      12:30pm – CrossFit Class
      Deadlift;  3 Reps every 3 mins x 5 
      Then
      Every 90 seconds; 5 Deadlift + 10 Burpee over the Bar

      Thur
      12:30pm – CrossFit Conditioning Class
      42 Min EMOM (Min 1 to 4 40sec, Min 5 60sec)
      1 – Down Ups,  2 – KB Swings, 3 – Top Of Plank Hold, 4 – Weighted Box Step Ups, 5 – Alt Row/Ski, 6 – Rest 

      6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
      *Same as Weds am.

      Fri
      12:30pm – CrossFit Open 22.1
      18 Min AMRAP; 3 Scaled Wall Walk, 12 Alt DB Snatch, 15 Box Step Over
      *A fun start to The Open. Very happy with Snatches and Box Step Overs… not practiced Wall Walks a lot lately but the scaled version was simple enough.

      2:00pm – Just Move EMOM with Head Coach Toby (and James & Jack)
      30 Min EMOM
      1: 1 Snatch, 3 Bar Muscle Up Progressions, 2: 16 Wall Ball, 3: 100ft Dbl KB Front Rack Carry, 4: 12 Hanging Leg Raise, 5: Rest

      Sat
      8am – CrossFit Class, Partner WOD with Si
      25 Min AMRAP (U go, I go but run together); 1000m Row, 200m Run, 75 Thurster, 200m Run, 50 Bar Facing Burpee, 200m Run, 25 Hang Power Clean, 200m Run.

      Sun
      Rest Day
      * Myself and a couple of the Forza Performance crew went to Southsea to support one of our own, George, participating in the Portsmouth Duathlon. That was ahard fought race in brutal wind whipped conditions. I was very glad I hadn’t signed up!

      8pm – Yin Yoga (via DownDog App)
      * A chilled way to end the week 🙂

    1396. The Difference Between Good and Great: One Critical Choice
    1397. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1398. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1399. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1400. Debunking Running Terminology: What You Really Need to Know
    1401. Be Impressed by intensity, not volume.
    1402. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1403. S&C – What does the C actually mean?
    1404. Rethinking Injury Management:
    1405. Walk Your Way to Faster Running
    1406. RED-S; Relative Energy Deficiency in Sport
    1407. Periodisation Deep Dive
    1408. Low Energy Availability (LEA):
    1409. How do we burn calories? Let me count the ways…
    1410. Fuel Up to Smash Your Endurance Goals:
    1411. Supercompensation – the effective but counterintuitive training methodology.
    1412. Practical Mental Coping Strategies for Endurance Lows
    1413. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1414. The Importance of Periodisation in Endurance Training
    1415. Monitoring and Managing Fatigue in Endurance Training
    1416. All About Stress
    1417. Train your breathing for better race results
    1418. Does how you breathe really matter?
    1419. Unlocking Your Athletic Potential: Nature vs. Nurture
    1420. Recovery: The Unsung Hero of Triumphs
    1421. Build Consistently, Adapt Relentlessly
    1422. Minimum effort. Maximum Impact
    1423. Specificity is KING for Endurance
    1424. Strength Reigns Supreme in Endurance
    1425. The 5 Pillars of the DB Training Methodology
    1426. IM Training Blog w/c 14.02.22

      This week I had my first dark day. My foot has been playing up more than usual and I was still a week away from treatment. I knew I had to cut back the running and thats not great for someone less than 5 months away from a 140.6, with no more than 8 continuous miles under their belt.

      Still, the first things I try to instil in my athletes is “Control the controllable” and “Find the positive”. I am usually pretty good at this and up until Wednesday I was doing ok. However, for whatever reason, I woke up feeling less than chipper. I then had a disaster session in the pool and my mindset went black. I’d been feeling a little guilty for all the training hours taking me away from my husband, my dog and my home but I know my husband understands (and has never complained so this is ALL in my head) and while things are going great it’s ok as it all feels worthwhile.

      Normally one bad session wouldn’t be enough to derail me but this week, for whatever reason, it was. I am only human after all and sometimes things get the better of you. Realising that I’d forgotten to check in with a close friend, who is really going through something shit, pushed me over the edge. It all seemed pointless. Thoughts of “whats the point in doing all this, if you’re going to fail anyway” plagued me, along with “this just isn’t worth it, you’re a shit triathlete and all this is going to count for nothing” and more along the same theme. Dramatic right! I know! But when you get beat down, you get beat down and it happens to the best of us.

      What really matters though is what you do next.. how you deal with the black thoughts and whether you pull yourself out of the quagmire. Obviously I did. I quit the swim as it clearly wasn’t working. I went home, ran a bath and took 15 minutes of relaxed silence to reprogram my thoughts. I told myself it’s inevitable to have bad days. I always tell my team its the bad days that define us. Its easy when everything goes right. It’s how we deal with the tough times that show us who we really are. So, who am I? Oh right, I’m a muthafucking badass bear and badass bears don’t wallow in self pity. They take charge, they fix shit and they keep moving forward. Once out of the bath I first messaged my friend, then rescheduled my week to attack the swim again at the end of the week and got back on with my day.

      Why am I sharing this? Because everyone will have self doubt at some point, especially anyone training for an Ironman (or crazy ass endurance event) as it takes such a commitment and so many other things have to take a back seat. Its a dark side of endurance training that we need to normalise and learn how to deal with. We all know the mantra; It’s ok not to be ok and it’s true. We just have to be kind to ourselves, take a few deep breaths and rationally look at the big picture, not just that one bad day!

      Overall, my training week was pretty good so here it is:

      Mon
      12:30pm CrossFit Class
      15 Min AMRAP
      100m Farmer Carry 2x DB then 2 Rounds of DB DT (12 x Deadlift, 9 x Hang Power Clean, 6 x STOH)
      *This was, as you can imagine, a grip burner. I survived better than I thought I would and my forearm only really went on my lefthand side. More unilateral grip strength work needs to be done clearly!

      Tues – Rest Day
      6:30am – Active Recovery Session at CFID
      *Usual mobility and HR Z1 cardio to just move and focus on some deep mobility.

      Weds
      6:45am – Coach by Colour Indoor Cycle Class (as Coach)
      *Week 9 of the 12 week Program = My favourite week of the program. It’s called Le Tour and is basically an homage to my favourite stage of the 2019 Tour De France. It was an Alpine stage so lots of heavy, heavy climbs and a bit of fast racing in between.

      No brick run today as my foot has been a more tender than usual so had to cut it. Already by this stage of the week I was getting a little concerned that my training activity had dropped from it’s usual level, which as contributing to the dark mood I described in the opening of this blog.

      In reality I’d missed a session on Monday (which is an added bonus if I do it anyway) and a 20 min run but today was the day my PMS kicked in and my mood dropped as a result of a hormone change but I wasn’t being rationale at this stage and mentally berating myself pretty damn hard.

      12:45pm – Pool Swim
      1 mile for time – was the plan but the world had other ideas (or, I let my mindset slip and get the better of me so I quit!)
      *I have been saying in every other IM blog so far this year that my swim karma was seemingly a bit too good. Well, today it all changed. I was already being down on myself. When I arrived at the pool the changing room was loud, busy, chaotic and everything about it just rattled me. Then I went to put on my swim hat and it snapped. I was stood, in front of the mirror with my swimsuit on, watch set, googles in hand staring at my now useless swim hat thinking “well that’s that then. I cant swim today” Ridiculous maybe, but I have long, thick dreadlocks which do nothing to aid buoyancy or aerodynamics and weigh a ton when wet. I did tell myself I was being ridiculous though, pulled my hair into something i thought might work in the water and hit the lane. It was a DISASTER. My hair fell out of the ponytail/bun thing I had tried to secure it as, it pulled my head and neck down in the water. I retied it and tried to keep going but it kept slipping and threw my whole swim off. My feet were hitting the bottom of the pool, I was over-rotating, everything was just wrong. I persevered for 400m and then gave up. Another contributing factor to my dark mood and building sense that this week was going to shit.

      I teach my athletes three key things when it comes to mindset;
      1 – Control the controllable
      2 – Find the positive
      3 – Learn the lessons
      I tried to apply these to this situation, both in the moment and after. Doing this is one of the main reasons I pulled myself out of my funk.
      Instead of not swimming I thought “what if this happens on race day, what if you end up having to swim without hat” – actually, this is not only unlikely but would probably secure you a disqualification as generally, all swimmers must be wearing the issued swim cap so they can be easily identified, and I would have spare hats so that if one split or snapped when putting it on, I would just grab another.
      The positive was that at least I tried. I managed 400m. Ok, it wasn’t much in the grand scheme of things but it was something.
      Lessons learned – buy a couple more swim hats (I need a special size swim hat because of my hair so couldn’t even just go to reception and buy one) and keep spares in your bag.

      Thur
      11:30am – Mono-structural Cardio Conditioning Session
      45 Min; 5 Min Row, Assault Bike, Ski – Each 5 min starts with 400m run
      *I pulled my head out my ass and decided that if my main concern was my lack of activity this week, find some space and add a session in. I had 60 minutes spare before the CF class so went in early and got some shit done. I could have stayed at home and done this session in my own gym but I like going to the box. Its separate to my work and my home and if I’m going there, it’s for the purpose of training (or to drink coffee, but thats usually only ever after training!)

      12:30pm – CrossFit Conditioning Class
      42 Min EMOM (Min 1 to 4 40sec, Min 5 60sec)
      1: Alt Devil Press, 2: Goblet Squat, 3: Sit Up, 4: Box Step Up, 5: Row, 6: Rest

      6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
      *Same as Weds am.

      Fri
      12:30pm – CrossFit Class
      Part A: For Time 
      10-9 -8-7-6-5-4-3-2-1  2xDB Front Squat + Bar Facing Burpees  At minute 10: 
      6 mins to establish a heavy complex for the day; 1 x Clean, 1 x Front Squat, 1 x STOH
      *This was a variation of an Open workout from 2018. Part A was an exact copy so we got to test ourselves against our previous best. I was really pleased as I beat my score by over a minute. Happy Liza! The complex was new as in The Open it was only a 1RM Clean. I was strong with the Clean and Front squat but as usual my confidence in/fear of pushing a heavy bar over my head let me down. Once this Ironman is done and dusted I am going to spend a few months focussing mainly on overcoming some of the major weaknesses in my CrossFt repertoire.

      2:00pm – Work on your Weaknesses EMOM with Head Coach Toby
      30 Min EMOM
      1: 1 Snatch, 3 Bar Muscle Up Progressions, 2: 16 Box Step Over, 3: 6/6 DB Hang Clean & Jerk, 4: 2 x 16kg KB 100ft Farmer Carry, 5: Rest

      Sat
      7:15am – 4 Mile Run

      8am – CrossFit Class, Partner WOD with my husband
      25 min AMRAP; Run 400m – Together (row for me)  30 x Power Cleans, 20 x Box Jumps (Steps for me, Stoopid foot!), 30 x STOH 
      20 x Pull Ups 
      TeamSmith got to train together today as my usual CF Partner was out with a bad back. Carl and I don’t often train together so it’s really fun when it happens. We both agreed to push ourselves with a heavier barbell weight and go hard on the run/row. We both tried, and we both succeeded. Go Us 🙂

      Sun

      9am – Coach By Colour Indoor Cycle Class
      * as a participant rather than coach.

      10am – 1650m Swim
      * yep, thats right I redid my swim session and it was fine. It was better than fine. It was good.
      It also helps that I’m on restricted running right now as normally I’d run on Sundays but rather than sulk about not being able to run, find the positive. No running means time available. What sucked this week, what can I put right? What can I try and fix?

    1427. The Difference Between Good and Great: One Critical Choice
    1428. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1429. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1430. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1431. Debunking Running Terminology: What You Really Need to Know
    1432. Be Impressed by intensity, not volume.
    1433. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1434. S&C – What does the C actually mean?
    1435. Rethinking Injury Management:
    1436. Walk Your Way to Faster Running
    1437. RED-S; Relative Energy Deficiency in Sport
    1438. Periodisation Deep Dive
    1439. Low Energy Availability (LEA):
    1440. How do we burn calories? Let me count the ways…
    1441. Fuel Up to Smash Your Endurance Goals:
    1442. Supercompensation – the effective but counterintuitive training methodology.
    1443. Practical Mental Coping Strategies for Endurance Lows
    1444. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1445. The Importance of Periodisation in Endurance Training
    1446. Monitoring and Managing Fatigue in Endurance Training
    1447. All About Stress
    1448. Train your breathing for better race results
    1449. Does how you breathe really matter?
    1450. Unlocking Your Athletic Potential: Nature vs. Nurture
    1451. Recovery: The Unsung Hero of Triumphs
    1452. Build Consistently, Adapt Relentlessly
    1453. Minimum effort. Maximum Impact
    1454. Specificity is KING for Endurance
    1455. Strength Reigns Supreme in Endurance
    1456. The 5 Pillars of the DB Training Methodology
    1457. IM Training Blog w/c 07.02.22

      This biggest thing this week I re-engaged with my Nutrition Coach, Demi @ Deep Health Nutrition, as I’m still dropping weight quite quick due to the 75Hard and the increased training levels that come from IM training. I’m hitting protein goals (30% of daily intake every day) and I am still losing fat and building muscle but I just need to ensure I’m eating enough, at the right times etc to maximise my performance and not let all this hard work go to waste.

      I definitely had fat and weight to lose so I’m not at all concerned about dropping weight, but 5kg in 6 weeks is quite fast and if I had done it any other way I would know its not sustainable. It just shows that my calorie deficit was a little too aggressive, although occasionally in the very short term, this can be ok. I PB’d a couple of lifts in this time and both my running speed and bike power has improved so all signs show this was all perfectly ok. But, I know it wont last… soon, if I’m not careful I will lose performance due to being inadequately fuelled and that cannot happen.

      Now, I could absolutely sort my nutrition myself but a) I don’t want to have to think about that as well as program my own training etc b) I want to be accountable to someone and c) I am smart enough to know what I don’t know and would rather lean on another expert to help me get this right. You should all know that one of my biggest beliefs is that the best coaches are ultimately coachable and have coaches. I stand by my beliefs.

      And with that out of the way… on to the weeks activities.

      Mon
      6am – CrossFit Class
      2k Row for Time – A classic cardio test
      * I equally love and hate the 2k row test. I love it because rowing is something I am strong at but man the 2k hurts. If it doesn’t, you didn’t do it right. No PB today but I was too conservative in the first 1000m. Still 5s off isn’t too bad.

      Tues – Rest Day
      6:30am – Active Recovery Session at CFID
      *Once again my coach Kerry let me crash the early morning class, hide up the back and just do my own recovery session. 5 minute rounds of 3min easy (Z1) row or ski and 2 min mobility. I have had a few people ask me what sort of mobility I do here and it standard stuff; couch stretch, pigeon stretch off the box, lizard stretch, back extensions using the GHD, deep squat holds etc. Nothing fancy, just basic shit that works.

      Weds
      6:45am – Coach by Colour Indoor Cycle Class (as Coach)
      *Week 8 of the 12 week Program = Get Stronger, which basically means climbing week. One of my favourites as I much prefer to climb than race.

      7:30am – 2 Mile Brick Run

      10am – Pool Swim
      1 mile for time
      *Still got good swim karma. One mile, no stopping and it was both easy and enjoyable. Surely this enjoyment of swimming can’t last. I don’t ever remember liking it like this, or finding it so easy. I am also aware that I have not even hit half distance of what I require on race day but leave me alone, let me enjoy this while it lasts 🙂

      12:30pm CrossFit Class
      Back Squat Day
      Lift every two minutes: 5 reps, 5, 5, 3, 3, 3, 2, 2, 2, 2
      *My squats have never felt so good, or looked so good according to Toby, who was coaching the class. I think the Yin Yoga is paying off. Who know… oh right, almost anyone who’s done any amount of decent yoga.

      1:30pm Post CF 4 Mile Run
      * This run sucked. I felt so tired, which is completely justified after everything else I had done today. I would normally only Cycle, Run and Swim on a Weds but I had no clients after 10am so I took full advantage and snuck in a couple of extra sessions. Let’s face it, being able to run tired, on fatigued legs is a skill all Ironman and potential Ironmen should develop so as much as it sucked, it was also great.

      Thur
      12:30pm – CrossFit Conditioning Class
      42 Min EMOM (Min 1 to 4 40sec, Min 5 60sec)
      1: Plank DB Taps, 2: SA DB Thruster L, 3: DB Box Step Up, 4: SA DB Thruster R, 5: Assault Bike, 6: Rest
      *As per last week, I used this class as active recovery so easy intensity all the way through, a med weight DB, not too heavy but also not crazy light.

      6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
      *Same as Weds am.

      Fri
      11am – Conditioning with Head Coach Toby
      60 Min AMRAP
      5 can Row, 5 Cal Bike, 5 Cal Ski, 2m Burpee Broad Jump *add 5 class every round.
      * The goal here was to keep Heart Rate in Zone 3. This meant having to pull back on the bike but push a little harder on the Ski. 60 minutes passed fairly easily.

      12:30pm – CrossFit Class
      4 Rounds for Time
      400m Run, 50ft SA DB Overhead Walking Lunge, 25 DB Push Press
      *Not a lot to say about this one. It wasn’t as horrific as I thought it would be so happy days… move on.

      2:00pm – Work on your Weaknesses EMOM with Head Coach Toby
      30 Min EMOM
      1: 1 Snatch, 3 Bar Muscle Up Progressions, 2:2 x 16kg KB 50ft Farmer Carry , 3: Alt 8 Pull Up / 30s Active Hang, 4: 8 Toes to Rings 5: Rest

      Sat
      Boxercise Refresher Course

      Sun

      10am – 6 Mile Run

      5:30pm – Yin Yoga Practice

    1458. The Difference Between Good and Great: One Critical Choice
    1459. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1460. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1461. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1462. Debunking Running Terminology: What You Really Need to Know
    1463. Be Impressed by intensity, not volume.
    1464. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1465. S&C – What does the C actually mean?
    1466. Rethinking Injury Management:
    1467. Walk Your Way to Faster Running
    1468. RED-S; Relative Energy Deficiency in Sport
    1469. Periodisation Deep Dive
    1470. Low Energy Availability (LEA):
    1471. How do we burn calories? Let me count the ways…
    1472. Fuel Up to Smash Your Endurance Goals:
    1473. Supercompensation – the effective but counterintuitive training methodology.
    1474. Practical Mental Coping Strategies for Endurance Lows
    1475. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1476. The Importance of Periodisation in Endurance Training
    1477. Monitoring and Managing Fatigue in Endurance Training
    1478. All About Stress
    1479. Train your breathing for better race results
    1480. Does how you breathe really matter?
    1481. Unlocking Your Athletic Potential: Nature vs. Nurture
    1482. Recovery: The Unsung Hero of Triumphs
    1483. Build Consistently, Adapt Relentlessly
    1484. Minimum effort. Maximum Impact
    1485. Specificity is KING for Endurance
    1486. Strength Reigns Supreme in Endurance
    1487. The 5 Pillars of the DB Training Methodology
    1488. IM Training Blog w/c 31.01.22

      Start of the week brings me to 31 Days complete of the 75Hard challenge. This means I still need to hit the 2 x 45 minute workouts, one must be outdoors and they must not be consecutive rule so most days, due to bricking a lot of my sessions, my activity level continues to rise 🙂

      Mon
      12:30pm – CrossFit Class
      Barbell Day
      WOD For Time:
      18, 15, 12, 9, 6, 3 Hang Power Snatch and Clean & Jerk
      *Loved this workout. Grip strength held out and my plan for the WOD worked well. I finished just within the time cap, as in, with literally seconds to spare.

      6:30pm
      45 min Zone 2 Run
      *Lots of layers, hat and gloves as it was pretty bitter outside. Still took over 5 minutes to get my HR out of zone 1 and in to zone 2 but once it was there, it was a steady run. It felt a little harder than a usual zone 2 due to me being completely ready for my rest day tomorrow.

      Tues – Rest Day
      8:20pm – 45 min Yoga Practice via DownDog App
      *Another Yin Yoga session. Definitely more my style of yoga and definitely what I needed today to help me recover from the last few days of effort.

      Weds
      6:45am – Coach by Colour Indoor Cycle Class (as Coach)
      *Week 7 of the 12 week Program = Unbreakable. A no rest, pyramid session using a mix of racing and climbing peaking in the middle with a brutal mountain climb.

      7:30am – 2 Mile Brick Run
      Two of my clients who also come to Indoor Cycle Class kept me company on the run this week. Its what I called a “Naked” run – I set the watch but don’t look at it while moving. This is a great way to test if your perceived effort matches your actual effort. The goal of this run was to keep it comfortable and the data showed a mix of Zone2/3 so not far off.

      12:45pm – Pool Swim
      1000m for time
      *Aiming to continue my positive experience with swimming I decided to just swim this week. No repeats, no stopping, just swim 1000m and see what happens. I’m not going to break any speed records thats for sure but that isnt my goal. My only goal is to get through the swim relatively unscathed and without exerting too much effort. Today’s 1000m was fairly effortless, i enjoyed it and when I uploaded it to garmin, it turns out it was 3 minutes quicker than back in 2020… Result!

      Thur
      6:30pm – CrossFit Conditioning Class
      42 Min EMOM (Min 1 to 4 40sec, Min 5 60sec)
      1: Ski Erg, 2: No Push Up Burpee, 3: Double Under, 4: Alt DB Hang Clean & Jerk, 5: Row, 6: Rest
      *Used this class as active recovery so easy intensity all the way through. First time having skipping in a conditioning class so I took the opportunity to play with all my different ropes and alternated my speed rope, heavy rope and drag rope. I’m easily pleased and found this fun 🙂

      6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
      *Same as Weds am.

      Fri
      12:30pm – CrossFit Class
      15 Min AMRAP
      800m Run + AMRAP 12 Alt DB Snatch, 6&6 Devil Thruster, 12 Weighted DB Step Up
      *This was brutal! And yes, you read that right… Devil Thrusters! Do A S/A Devil Press, add a S/A Thruster and boom – one Devil Thruster. Another genius move from our Head Coach Toby.

      2:00pm – Conditioning EMOM with Head Coach Toby
      60 Min EMOM1: 30s Active Hang, 2: 20 Air Squat, 3: 30s Handstand Hold, 4: 60 Alt Single/Double Under 5: 20 Kettlebell Swing, 6: Rest
      *It was Toby’s deload week so a it was a bit different this week…no crazy programming today. It was good but I’m looking forward to getting back to normal next week.

      Sat
      7:15am – Pre CrossFit 3 Mile Run
      *With my CF training partner Simon, and my husband Carl 🙂

      8:00am – CrossFit Class (Partner wod with Simon)
      30 Min AMRAP
      Part A – P1 400m Farmer Carry, P2 Max Effort Row
      Part B – Combined Row Cals x 2 = Wallball total to be completed (split reps)
      Part C – Establish max weight for BB complex: Deadlift, Clean, Hang Clean, Jerk
      *This looked horrific and while it was tough, both Simon and I really enjoyed it.

      9:00am – Post CF 4 Mile Run
      *Carl stayed to drink coffee and be sociable while Simon and I went back out for a few more miles. We hit the trails not far from the box and I discovered there are nicer places to run in Waterlooville than I realised.

      6:00pm – Yoga Practice via DownDog App

      Sun

      6:00pm – Yoga Practice
      *Originally I was going to do my usual Indoor Cycle Class and run, then I was going to go for a swim instead as that would be a little less, but I went to bed exhausted Saturday night so decided to just give myself permission to wake up without an alarm and have a lie in. Carl and I went for a long dog walk in the morning which was just perfect. Took an extra rest/active recovery day and didn’t stress about it at all as I knew I needed it.

    1489. The Difference Between Good and Great: One Critical Choice
    1490. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1491. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1492. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1493. Debunking Running Terminology: What You Really Need to Know
    1494. Be Impressed by intensity, not volume.
    1495. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1496. S&C – What does the C actually mean?
    1497. Rethinking Injury Management:
    1498. Walk Your Way to Faster Running
    1499. RED-S; Relative Energy Deficiency in Sport
    1500. Periodisation Deep Dive
    1501. Low Energy Availability (LEA):
    1502. How do we burn calories? Let me count the ways…
    1503. Fuel Up to Smash Your Endurance Goals:
    1504. Supercompensation – the effective but counterintuitive training methodology.
    1505. Practical Mental Coping Strategies for Endurance Lows
    1506. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1507. The Importance of Periodisation in Endurance Training
    1508. Monitoring and Managing Fatigue in Endurance Training
    1509. All About Stress
    1510. Train your breathing for better race results
    1511. Does how you breathe really matter?
    1512. Unlocking Your Athletic Potential: Nature vs. Nurture
    1513. Recovery: The Unsung Hero of Triumphs
    1514. Build Consistently, Adapt Relentlessly
    1515. Minimum effort. Maximum Impact
    1516. Specificity is KING for Endurance
    1517. Strength Reigns Supreme in Endurance
    1518. The 5 Pillars of the DB Training Methodology
    1519. IM Training Blog w/c 24.01.22

      Week 2 – Completed

      Last week in my first IM training blog of 2022 I outlined my approach for this 6 month block of training, which will take me from 0 to 140.6.

      There isn’t really much to say about this week so on to the specifics:

      Mon
      9:30am Outdoor Upper Body Strength & Core EMOM
      1: 10 Min 3xPull Up, 2: 10 Min 3xPush Up 3: 10 Min 30s Hollow Hold, 4: 10 Min 30s Arch Hold
      All with 2 min rest between

      12:30pm – CrossFit Class
      Mono-structural Cardio day today
      30 Min AMRAP – 400m Row, 400m Run, 50 Double Unders
      *My goal was to keep every round consistent and hope my foot holds out with the combo of running and double unders – I did, and it did 🙂

      Tues – Rest Day
      6:30am – “Just Moving” Recovery Session at CrossFit
      *Same as last week – without 75Hard I would likely just do the dog walk and that would be but as I need that second workout I went to hang out with the early morning crew again and did an easy (zone 1 max) session. I threw in the Ski Erg as well as the Assault Bike for of 9 x 3 min cardio + 2 Minutes mobility – and I threw in the GHD to work on some deep back extensions.

      Weds
      6:45am – Coach by Colour Indoor Cycle Class (as Coach)
      *Week 6 of the 12 week Program = Get Faster aka Speed Week. I’m a better climber than racer so this is a good week for me to work on my weaknesses.
      No brick run post class this week as I had no one to run with (meaning I had no one to store my bag with as I cycle to the gym). I know I could have done it once I got home but I got through the door and Cracker dog was so happy to see me I couldn’t turn round and leave hime again straight away… weak sauce I know but dog owners, you will understand.

      12:45pm – Pool Swim
      14 x 100m repeats with 1 min rest.
      *Building on the positives of my first session last week I simply aimed to add two more 100m repeats. I ended up doing 4 more, with the intention of completing 16 to get the mile but I ran out of time as the session ended. Note to self – find out how long the session is so I can plan accordingly.

      Thur
      12:30pm – CrossFit Conditioning Class
      40 Min EMOM (Min 1 to 3 40sec, Min 4 60sec)
      1: Burpee Box Step Up, 2: Alt Ring Row/Push Up, 3: KB Swing, 4: Alt Row/Ski, 5: Rest

      6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
      *Thurs night is the same as Weds morning so a second crack at speed week. It’s always interesting to compare the two efforts and weirdly there isn’t a clear pattern of best performance. One week my morning session will be stronger, another the evening.

      Fri
      12:30pm – CrossFit Class
      Heavy Strength Day today
      Every 3 min x 10 = 1 Deadlift + 10 Hanging L Raises (add one deadlift every set)
      *The deadlift was advised to be 50/60% of your 1RM and completed in unbroken sets. My current 1rm is 95kg so I went for 55kg. It felt solid, I could maintain good form and consistent pacing on each set and more importantly my grip lasted the workout. I split the hanging leg raises from the start into 2 sets of 5 and held this throughout.

      2:00pm – Conditioning AMRAP session with Head Coach Toby
      100 Wallball for time + 4 min rest.
      *The goal here was to complete as big a set as possible for the first set, same again for second set getting it done as quickly as possible with as few breaks as possible. I hit a set of 50, 20, 20, 10. Toby, because he’s a rock star hit 70, 30!
      1 min on, 1 min off: 5 cal row + 2 Burpee over Rower. Add 2 Burpee until you cannot finish.
      *A twisted take on Death by Burpee -I got the round of 14 but could only get 12 reps. Toby, again because he’s a rock star got to the round of 20 but got timed out at 19 reps;
      EMO2M 5/5 Single Arm Dumbbell Squat Snatch x 6
      * I cannot squat snatch a dumbbell I found out. I had never tried before and it did not go well. I cannot even really single arm squat with a dumbbell so I went back to basics, removed the weight and just worked on bodyweight single arm squats. I def found something I suck at which I will need to work on.

      Sat
      8:00am – CrossFit Class (Partner wod with Simon)
      25 Min AMRAP (Run together, split the reps)
      400m row, 50 Wallball, 50 Burpee Box Step Over
      400m row, 50 Alt Devil Press, 50 Weighted Box Step Up
      400m row, 50 Hang Power Clean, 50 Push Jerk
      *It was meant to be a run but I cant run in my CF shoes so Simon ran while I rowed. We both decided we wanted to push ourselves so we both went heavier with the dumbbell and barbell. During the warm up I genuinely felt done and was properly worried about how this was going to play out. I shouldn’t have worried. I loved every second of it. I worked harder than I honestly thought I could and thoroughly enjoyed it.

      9:00am – 4 Mile Run w/ weight vest
      *No Simon to run with this week so I decided if I didn’t have him to push my pace, I would throw on my weight vest and mix it up that way. I ran 2 miles out, 2 miles back, so I couldn’t be tempted to dial it in early. It was practically spring like outside so no layering up required. Shorts, vest top, weight vest – Go.

      7:00pm – Yoga Practice via DownDog App
      *So I discovered Yin Yoga on the app and let me tell you, I am a fan. I bought a new yoga matt in the week, one with the alignment lines on it (which actually helps a lot) as new kit always helps right 🙂 These two things combined mean that I think I can say, I enjoyed yoga.

      Sun
      9:00am – Coach by Colour Indoor Cycle Class
      *Again, not coaching the session I upped my FTP and just let Chris tell me what to do. It must have been a good session as at least twice when he gave an instruction I told him to fuck off (in my head of course). It’s like I tell my athletes, if every so often you aren’t cursing me during a session, I’m probably not doing my job right. No, it shouldn’t be high intensity, max effort all the time but occasionally you need to go to war with yourself and I did that in the class today.

      10:00am – 400m Hill Reps
      *Post Cycle Brick Run session but this week focussed on building leg strength, cardio endurance and quick recovery. Once again Lorraine was the only one willingly to jump in with me and we spent around 40 minutes running 200m up 200m down the same incline for 3.5 miles. The goal is not to sprint up and jog down, the goal for this run was consistency. Same pace up, same pace down.

      7:00pm – Yoga Practice
      *The exercise rule of 75Hard, is as you may remember, 2 45 minute workouts (can be longer), 1 must be outdoors, they cannot be consecutive. I’d hit the first two parts of the rule but same as yesterday, they were consecutive so I had to hit a third workout to meet the rules. Let’s face it, Yoga is never going to be a bad thing to do and I am determined to get to a place where I like yoga – yes I enjoyed the practice yesterday but that doesn’t yet make it something I relish and look forward to.
      I tried a second Yin Yoga session and I think because it feels more like the mobility sessions I’m used to it’s more comfortable (mentally, not necessarily physically). Again, I enjoyed it and could def feel the pain points in my body releasing a little.

    1520. The Difference Between Good and Great: One Critical Choice
    1521. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1522. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1523. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1524. Debunking Running Terminology: What You Really Need to Know
    1525. Be Impressed by intensity, not volume.
    1526. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1527. S&C – What does the C actually mean?
    1528. Rethinking Injury Management:
    1529. Walk Your Way to Faster Running
    1530. RED-S; Relative Energy Deficiency in Sport
    1531. Periodisation Deep Dive
    1532. Low Energy Availability (LEA):
    1533. How do we burn calories? Let me count the ways…
    1534. Fuel Up to Smash Your Endurance Goals:
    1535. Supercompensation – the effective but counterintuitive training methodology.
    1536. Practical Mental Coping Strategies for Endurance Lows
    1537. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1538. The Importance of Periodisation in Endurance Training
    1539. Monitoring and Managing Fatigue in Endurance Training
    1540. All About Stress
    1541. Train your breathing for better race results
    1542. Does how you breathe really matter?
    1543. Unlocking Your Athletic Potential: Nature vs. Nurture
    1544. Recovery: The Unsung Hero of Triumphs
    1545. Build Consistently, Adapt Relentlessly
    1546. Minimum effort. Maximum Impact
    1547. Specificity is KING for Endurance
    1548. Strength Reigns Supreme in Endurance
    1549. The 5 Pillars of the DB Training Methodology
    1550. IM Training Blog w/c 17.01.22

      First week of proper, focussed training.

      As we know, I am not going to quit CrossFit, as I love it and its been proven again and again that it works to build a brilliant training base encompassing strength, speed, power and overall conditioning.

      My aim for this 6 month training block is to continue pretty much as normal at CrossFit (with a few tweaks here and there which I will discuss as they happen) and hit 8 to 10 hours of specific Ironman Training alongside. This duration will increase as we get closer to the event but not by a huge amount, I expect.

      It’s worth mentioning that I am also currently doing Andy Frisella’s 75Hard challenge, which I started on Jan 1st. I will be posting a separate post about this challenge on my Fitness Blog so head there if you want to ready anymore about this. What this does mean is that I have to do two workouts a day, min 45 minutes, 1 must be outdoors and they must not be consecutive, and at least 3 hours apart. I walk my dog every day for around an hour and as this often constitutes the outdoor workout I have turned it into a ruck, taking the weight plates out of my weight vest and putting them in my rucksack.

      So, on to my week and the training specifics:

      Mon
      12:30pm – CrossFit Class
      3 x 3 Min AMRAP of 20 Box Step Over, 12 Cal Row, 5 Hanging Leg Raises

      3:30pm – Concept 2 Bike Erg Session
      Zone 2 HR for 50k – took just over 1hr 45.
      *Why use a C2 bike and not a turbo – Simply the C2 bike is there in my studio and to use the turbo I have to get the turbo out, put the bike on the turbo, load up a program blah blah blah. No it means I’m not putting the time in on my bike but right now, building bike endurance is all that matters and that can happen anywhere. There will be time to build bike craft and work on technique later.

      Tues – Rest Day
      6:30am – “Just Moving” Recovery Session at CrossFit
      *Without 75Hard I would likely just do the dog walk and that would be but as I need that second workout I went to hang out with the early morning crew and did an easy (zone 1 max) session of 9 x 3 min Assault Bike, 2 Minutes mobility – holding static stretches for 1 minute or 1 min per side.

      Weds
      6:45am – Coach by Colour Indoor Cycle Class (as Coach)
      Coaching Indoor Cycle is a blast. It’s where I started my FitPro life. Coach by Colour is power based training using your FTP and power zones. Its now the only type of Indoor Cycle I will do as its meaningful and measurable. I run my classes on a 12 periodised program (which I created) with FTP testing every 13th week. Luckily, as its expected for the coach to be in with the participants I can actually use this session as a training session. Good coaches are not “paid to train”. That is the mantra of lazy, crap trainers. Coaches are paid to Coach and I believe one of the very few expectations to this rule is on the bike.

      7:30am – 2 mile Brick Run
      As soon as the class is over me and one of my clients and friends, Gary, hit the road for a 2 mile blast. Nothing special, nothing fast, just a bit of a brick session to build endurance and ability. Plus, it gives us a chance to catch up, which is always nice!

      Thur
      6:30am – CrossFit Conditioning Class
      2 x 20 Min EMOM
      1: Down Ups, Air Squats, Row, Rest and 2: Ski, Alt Sit Ups/Plank, 600m Assault Bike, Rest

      12:45pm – Pool Swim
      10 x 100m repeats with 1 min rest.
      *This was my first session back in the pool since March 2020 and I was dreading it. I had to really force myself to go to the pool. Turns out, I had nothing to worry about. I have never been, nor will I ever be, a good swimmer but I get by and this session was a huge confidence builder.

      6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
      Back in the Cycle Studio for Class 2. Same session as Weds as I keep both classes on the same schedule. This week was Wk5 in the 12 wk program and that meant Power Pyramid. 3 Repeats of Hill Climb, Tabata Sprint, Rest. A brutal but effective session and a firm favourite amongst my squad.

      Fri
      12:30pm – CrossFit Class
      Benchmark WOD Nancy – 5 Rds of 400m Run, 15 Overhead Squat.
      I had to row this one as I have been dealing with a crazy foot injury that is finally healing. However, it not healed enough to allow me to run in my CF shoes, and I cannot OHS in my Running Shoes so rowing was the solution.

      2:00pm – Conditioning AMRAP session with Head Coach Toby
      9 Min AMRAP: 15 Burpee Box Step, 30 Lunge, 15 Power Clean and Push Jerk, 4 Min Rest
      9 Min AMRAP: Ring Muscle Ups and Double Unders (no need to write the specific rep scheme!)
      *Every Friday I jump in with our Head Coach Toby on whatever he has programmed, purely so he has someone to train alongside. I call myself his “Anti Sandbagger” His coach Matt has a bit of an evil streak and some of these sessions are the worst I have ever encountered (but in that really good way). This one was waaayyyy spicer than I thought it would be. Fun though.

      Sat
      8:00am – CrossFit Class
      3 Min Max Effort Row for Meters, 2 Min Rest
      6 Min Build to Heavy 3 Thruster, 2 Min Rest
      3 Min Max Effort for Meters, 2 Min Rest
      10 Min AMRAP (partner WOD) 2, 4, 6, 8, etc Cal Row, Thruster, Burpee Over Bar
      *Saturdays are Partner WOD at our box and I am lucky to have landed on my feet with my regular training partner, Simon, another triathlete, who is this year again attempting the DECCA (thats 10 full 140.6 Triathlons in 10 days)

      9:00am – 5 Mile Run
      Layer up, change shoes and Simon and I were out the door straight after class. My plan was to run 4 miles, he needed 5 so 5 it was. It was one of those beautiful runs where you felt you could run forever. Again, it wasn’t fast, the HR was a bit too high (thanks to that beast of a CF class – that isn’t a complaint, I bloody loved it) but it felt comfortable and we had a really good chat all the way round.

      4:15pm – Yoga Practice via DownDog App
      I am not a yoga fan but I am trying to find some love for it. I had to add something else in today to meet the 75Hard requirements and a bit of yoga seemed like the sensible choice. This was my 2nd session and I liked it a bit more than my first – I guess thats something right. We are going in the right direction at least.

      Sun
      9:00am – Coach by Colour Indoor Cycle Class
      This time I was on the other side of the class and not coaching. In this weather I am not risking outdoor rides os decided to head to the gym and see my favourite Indoor Cycle Instructor – who also instructs Coach By Colour. Not being the one on the stage I didn’t have to think. I didn’t have to talk. I just had to ride so I whacked my FTP up by 10 watts to see how I’d get on and I held it ok. Will be keeping this up the next few weeks while the weather is questionable.

      10:00am – 5 Mile Run
      Again, layer up, change shoes and straight out the door after class for a run. This time Lorraine met me. Its so nice having so many people around me, willing to jump in and train with me. Lorraine is another friend and client and she’s training for her first attempt at competitive OCR so was more than happy to work on her running.

      5:00pm – Yoga Practice
      Again, as the first two sessions were back to back I needed a second session for 75Hard. Yoga practice was about all I was up for and again, I “enjoyed” it a little bit more BUT I cannot breathe that slowly. I guess all that comes with time… I find it ok for the first few minutes but then the voice on the app is saying “and breathe out” and I’ve taken 3 breaths! Is this normal? Do others struggle with this?


    1551. The Difference Between Good and Great: One Critical Choice
    1552. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1553. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1554. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1555. Debunking Running Terminology: What You Really Need to Know
    1556. Be Impressed by intensity, not volume.
    1557. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1558. S&C – What does the C actually mean?
    1559. Rethinking Injury Management:
    1560. Walk Your Way to Faster Running
    1561. RED-S; Relative Energy Deficiency in Sport
    1562. Periodisation Deep Dive
    1563. Low Energy Availability (LEA):
    1564. How do we burn calories? Let me count the ways…
    1565. Fuel Up to Smash Your Endurance Goals:
    1566. Supercompensation – the effective but counterintuitive training methodology.
    1567. Practical Mental Coping Strategies for Endurance Lows
    1568. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1569. The Importance of Periodisation in Endurance Training
    1570. Monitoring and Managing Fatigue in Endurance Training
    1571. All About Stress
    1572. Train your breathing for better race results
    1573. Does how you breathe really matter?
    1574. Unlocking Your Athletic Potential: Nature vs. Nurture
    1575. Recovery: The Unsung Hero of Triumphs
    1576. Build Consistently, Adapt Relentlessly
    1577. Minimum effort. Maximum Impact
    1578. Specificity is KING for Endurance
    1579. Strength Reigns Supreme in Endurance
    1580. The 5 Pillars of the DB Training Methodology
    1581. IM Training Log w/c 02.03.20

      No body comp stats this week as Sunday morning is my check in and we were in Devon.

      Mon: 12:15pm Total Body Conditioning

      Simple yet effective work… the shit that gets yo fit (if you hit it hard enough); 35 minutes of Row, Bike, Ski – 40 secs on, 20 secs off.

      Mon: 1pm Upper Body Strength Work

      5 x Negative Pull Ups, 10 min EMOM of 3 Strict Banded Pull Ups and 10 min EMOM of 3 Strict, chest and thighs to the ground, tricep Push Ups. Working hard for bullet proof shoulders 🙂

      Mon: 1.30pm Strong Leg Programming

      After a chat with Kerry a couple of weeks ago where we agreed I was missing weekly leg strengthening sessions, she wrote me a Strong Leg programme and today was day 1.
      Build to a heavy set of 3 Front Squats followed by 5 sets of 5 at 80%.
      I was also supposed to do 5 x 5 Barbell Split Squats but ran out of time and the gym was shutting.

      Mon: 6:30pm Indoor Cycle Class + 2 mile Run

      I got asked to cover a Monday night class which meant a bit of extra bike work 🙂 I chose a favourite playlist, which I put together specifically for cover classes as it showcases most of the key elements that go into making my periodised programme. Gary and the husband did the class with me so we all turned it into a brick session and added the usual post class 2 mile run.

      Tue: 1:30pm Pool Swim

      This was one of those sessions were everything leading up to it went wrong so I was just not in the mood! I had to hunt around for change for the parking meter only to lose the ticket down the front of my dashboard. I then went to pay for my session and realised I’d left my debit card at home. Once changed I found I didn’t have the right hairband, only my Tough Mudder headband which is too big for my swim cap meaning I couldn’t put my hair up and wear my cap. No cap meant my dreadlocks getting wet which gets heavy fast. In the pool the space was really busy, which in turn meant the lane was busy and given my foul mood I got my head down, did 400m and got out.

      Wed: 6:45am Indoor Cycle Class and 2 mile Run

      One more go at coaching my Le Tour session. Definitely my favourite session of my programme and given the feedback I got, a lot of the class seemed to feel the same way.
      The post class run was bloody cold and both Gary and I felt it in the legs.

      Wed: 12:15pm Total Body Conditioning

      3 workouts split by a 2 minute rest.
      1) 10 min partner AMRAP. 1 = 12 cal Assault Bike. 2 = Max Effort Ski Erg
      2) 10 min EOMOM. Max Effort Row
      3) 10 min AMRAP of something that I didn’t write down and cannot remember! Seriously, I cannot remember what it was so maybe it was so awful I wiped it from memory!

      Thu: 9:30am Indoor Cycle Class

      Split the sessions today so that I’m doing the same thing in the morning and the evening. This morning we did an old session I created in 2018 all focussed on endurance. 40 minutes split over 6 tracks meaning 3 long ass climbs broken up by some varied sprint work.

      Thu: 1pm Pool Swim

      I took my time today, made sure I had everything I needed and arrived at the leisure centre in a much better mood than Tuesday. I felt in the mood to swim and was determined to have a positive experience.
      The aim was to swim an easy mile and I achieved that goal, leaving with a smile on my face 🙂

      Thu: 6:30pm Coach By Colour Indoor Cycle Class

      Week 10 of the programme. Just two more weeks before FTP test week and tonights offering is a pure interval session. Each track offers a different type of interval with strict RPM and Watt guidance. I was extremely pleased with how this session went as it was way better than I had hoped it would be. Everyone was moaning at the end, so job done I guess.
      No brick session tonight as on Sunday the husband and I are running The Grizzly and I have a running interval session planned for tomorrow courtesy of Head Coach Toby, and his coach Matt.

      Fri: Unplanned Rest Day

      So, as just mentioned I had planned to do a running interval session today but I went to Big Crocodile HQ straight from coaching my classes at Nuffield Chichester and ended up staying longer than planned. It was a productive visit with Pam (owner of Big Croc) and not just because I had stopped at Marks and Spencer on the way so that we could try some of their weirdly flavoured Jaffa Cakes (note: the raspberry are much nicer than the peach and passion fruit). We sorted out quite a few things so it was worth missing my run session for.

      Sat: Rest Day

      Sun: 10.30am The Grizzly

      If you’ve never heard of The Grizzly Race it is a brilliant but brutal 20 mile run across the beaches, fields, swamps, hills and cliffs in and around Seaton, Devon. Carl and I ran the race in 2017 but that year the weather was very much on our side and it was a different, nicer beast. This year it truly was a mental and physical slog. I said to Carl at about mile 15 that if I say in August that we should enter the ballot again he had permission to punch me in the face! However, even on the way home I was already thinking that actually, we may just be doing it again. I left my Garmin watch at home charging and it was quite nice to run ‘naked’ as it’s sometimes called and not worry about heart rate, pace etc.

    1582. The Difference Between Good and Great: One Critical Choice
    1583. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1584. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1585. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1586. Debunking Running Terminology: What You Really Need to Know
    1587. Be Impressed by intensity, not volume.
    1588. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1589. S&C – What does the C actually mean?
    1590. Rethinking Injury Management:
    1591. Walk Your Way to Faster Running
    1592. RED-S; Relative Energy Deficiency in Sport
    1593. Periodisation Deep Dive
    1594. Low Energy Availability (LEA):
    1595. How do we burn calories? Let me count the ways…
    1596. Fuel Up to Smash Your Endurance Goals:
    1597. Supercompensation – the effective but counterintuitive training methodology.
    1598. Practical Mental Coping Strategies for Endurance Lows
    1599. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1600. The Importance of Periodisation in Endurance Training
    1601. Monitoring and Managing Fatigue in Endurance Training
    1602. All About Stress
    1603. Train your breathing for better race results
    1604. Does how you breathe really matter?
    1605. Unlocking Your Athletic Potential: Nature vs. Nurture
    1606. Recovery: The Unsung Hero of Triumphs
    1607. Build Consistently, Adapt Relentlessly
    1608. Minimum effort. Maximum Impact
    1609. Specificity is KING for Endurance
    1610. Strength Reigns Supreme in Endurance
    1611. The 5 Pillars of the DB Training Methodology
    1612. IM Training Log w/c 24.02.20

      Body Comp Stats 
      Weight: 75.1kg (-1.0kg)
      Body Fat %: 28 (-0.3)
      Muscle %: 33.8 (+/- 0)

      Mon: 12:30pm 6 Hour Hell Session

      Kerry (my coach for you new readers) kindly agreed to do this once a month for me and this one came around real quick. I felt a bit like I had gone to war with CrossFit and I although I survived, I got my butt well and truly kicked in the process.
      Workout 1:
      100 Jumps over the Jerk Blocks
      Every 10 reps = 10 Russian Twist (10kg plate)
      Every 20 reps = 20 Kettlebell Swing (16kg KB)
      Every 50 reps = 10 Sumo Deadlift (35kg)

      Workout 2 / 3 / 4:
      Accumulate;
      2 min Handstand Hold
      10 min Wall Sit
      6 min Hollow Hold at top of Dip Bar

      Workout 5:
      7k Run
      5k Assault Bike
      3k Ski Erg
      *all in weight vest

      Workout 6: Memorial Workout ‘Gilbert Drake’
      Accumulate 6 minutes hanging from the rig
      1st drop from rig = 800m Run + 20 Burpee Box Jump Overs
      2nd drop from rig = 600m Run + 20 Burpee Box Jump Overs
      3rd drop from rig = 400m Run + 20 Burpee Box Jump Overs
      4th and every subsequent drop = 200m Run + 20 Burpee Box Jump Overs
      *Should have only been Burpee Box Jumps but I misread the workout!
      This one hurt. For one of the first times ever I started to hate burpees. Luckily Toby was on hand to present me with a little written motivation…

      Workout 7: The Finale
      100 cal Assault Bike
      100 cal Ski Erg
      100 cal Row
      Every 2 minutes = 10 meter walking lunge w/ 12.5kg Dumbbell

      All done and my lats, delts, glutes and hamstrings felt completely beaten up, exactly what I wanted so once again it was time to thank Kerry for an amazing job and head home to start the clean up process as I appeared to have been cleaning the floor of the gym with my legs….

      Tues: Rest Day – funny that!

      Wed: 6:45am Indoor Cycle Class + 2 mile Run

      Coach cycle. Run with Gary. Standard Weds morning and I was surprised at how well my legs held up. I thought this would be the slowest run ever but I did ok. Again, the constant chat helped 🙂

      Thu: 9:30am Indoor Cycle Class

      Coached week 9 of my programme which is an homage to my favourite stage of The Tour last year. Stage 15, a mountain stage with awesome climbs and an uphill finish.

      Thu: 6:30pm Coach By Colour Indoor Cycle Class

      Second attempt at The Tour stage, I enjoyed it just as much the second time round and it may just be my favourite week of the programme this year. The plan was to hit another run after class with Gary but he forgot and I took the easy way out and went home, rather than run on my own.

      Fri: 1pm CrossFit Class

      Kerry asked me when I arrived how I was feeling and I answered honestly that I felt really good. Skill/Strength focus was all about the Overhead Squat but if I put anything more than a PVC pipe above my head I could really feel it in my lower back (yes, I am still struggling with it nearly 2 months on!) so it was Front Squats for me… 5 sets of 3, building up to a heavy 3 for the day. Given everything I did Monday I didn’t go near my usual heavy but what I did do felt heavy enough and as Kerry says “If it feels heavy, thats because it’s heavy!”
      The workout was a 10 minute AMRAP of 1 Front Squat, 1 Pull Up (jumping for me), adding another rep of each movement every round. Three rounds in and I realised how tired my lats, triceps and shoulders still were. When I told Kerry this she just laughed and said “I thought that would be the case!” Remember kids, just like your mum, your coach knows everything!

      Sat: Planned Rest Day

      Sun: Unplanned Rest Day

      My alarm went off at 6:30am so I could get up and head to the pool, followed by the cycle studio but I rolled over, turned it off and snuggled back down in bed with my husband and our dog.
      I decided to give myself one lazy morning and have a day where I’m not getting up, rushing around and then catching up with my husband later in the day. Even on rest days I have to get up for work so we don’t get mornings like this anymore.
      Did I feel guilty? No
      Did I completely enjoy sitting in bed drinking tea, reading my book and even (horrific gasp!) eating a few biscuits? You fucking bet I did.
      So there will be an X over this mornings session. Big deal. It is just one session and as long as this doesn’t become the habit (which I already know won’t happen as a I am too focussed on my goal) there is no harm done. 
      I know how much effort I put in this week and I made the instant decision to put just as much effort into some pure quality time with my family as that was where I have been slacking this week!

    1613. The Difference Between Good and Great: One Critical Choice
    1614. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1615. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1616. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1617. Debunking Running Terminology: What You Really Need to Know
    1618. Be Impressed by intensity, not volume.
    1619. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1620. S&C – What does the C actually mean?
    1621. Rethinking Injury Management:
    1622. Walk Your Way to Faster Running
    1623. RED-S; Relative Energy Deficiency in Sport
    1624. Periodisation Deep Dive
    1625. Low Energy Availability (LEA):
    1626. How do we burn calories? Let me count the ways…
    1627. Fuel Up to Smash Your Endurance Goals:
    1628. Supercompensation – the effective but counterintuitive training methodology.
    1629. Practical Mental Coping Strategies for Endurance Lows
    1630. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1631. The Importance of Periodisation in Endurance Training
    1632. Monitoring and Managing Fatigue in Endurance Training
    1633. All About Stress
    1634. Train your breathing for better race results
    1635. Does how you breathe really matter?
    1636. Unlocking Your Athletic Potential: Nature vs. Nurture
    1637. Recovery: The Unsung Hero of Triumphs
    1638. Build Consistently, Adapt Relentlessly
    1639. Minimum effort. Maximum Impact
    1640. Specificity is KING for Endurance
    1641. Strength Reigns Supreme in Endurance
    1642. The 5 Pillars of the DB Training Methodology
    1643. IM Training Log w/c 17.02.20

      Body Comp Stats 
      Weight: 76.1kg (+0.5kg)
      Body Fat %: 28.3 (-0.6)
      Muscle %: 33.8 (+0.4)

      Mon: 12:15pm Total Body Conditioning

      Come on, you know it by now… Monday = Row, Bike Ski 🙂
      Today it was 1 min Row, Bike, Ski, 2 min, 3 min, 4min and back down. No rest and, as those that mentioned this found out, no sympathy either!

      Mon: 1pm 20 min Core Conditioning

      Another go at Eliud Kipchoge’s core routine (taken from his training camp for the 2 hour attempt) which takes roughly 10 minutes and then 10 minutes of GHD, Sit Up, Russian Twist, V Up work.

      Tue: 12:15pm FTP Test (Take 2)

      It isn’t really advisable to do two FTP tests in two weeks but I wanted to validate my Ramp Test result with a 20 minute Test and I really wanted to do it on a Concept Two Bike -Erg. Luckily my Coaches recently purchased one and very kindly let me have some quality time with it.

      Man, does it burn!!! My test result was very slightly less than last weeks Ramp Test but I kinda expected that so I wasn’t disappointed. I’m excited to see what I can achieve when I retest in 12 weeks time 🙂
      Toby and I were going to do a second workout, something called Acid Bath (I will explain more when we do it) but he informed me that we were postponing that joy as he was still a bit broken from his session yesterday. The only good thing about this was that I could go all out on the FTP test without worrying about what was coming next.

      Wed: 6:45am Indoor Cycle Class and 2 mile Run

      Certain things are becoming routine and coaching my class then heading straight out with Gary for a quick out and back run is one of them. I am a believer in routine being the enemy but my indoor cycle changes week on week and you can’t beat a brick session when preparing for a triathlon.

      Wed 1pm PT with my Coach, Kerry

      The focus today was on building leg strength and power so say hello to Bulgarian Split Squats, with a barbell. 5 sets of 5, with a little interlude from Toby informing me these were the thing that fucked him up! Obviously I wasn’t doing them anywhere near as heavy as he was, plus I wasn’t doing any of the other stuff he did with it so I was pretty sure I would be ok… and I was. I mean, don’t misunderstand, it was hard work and my glutes were on fire in that way that you are very aware of your ass for the next 24 hours but I was ok.

      Thu: 9:30am Indoor Cycle

      It was week 8 of my indoor cycle programme; Unbreakable, a tough race – climb – race pyramid session and one of those sessions that I was cursing myself for creating at certain points.

      Thu: 6:30pm Double Coach By Colour Indoor Cycle

      I hit the training jackpot this evening. Rather than coaching a class then participating in a class I was asked to cover the second class meaning I got to control the programme. The first class stuck to the programme so, second shot at Unbreakable (I was not the only person cursing me this time!) and then I chose to bring back one of my favourite 2019 sessions called Relentless… which is exactly what it sounds like. A brutal mix of racing and hills that simply didn’t let up.

      Fri: Unplanned Rest Day

      Again, my Friday plans went awry but like last week, because I had coached an Insanity, LBT and Tabata class all by 10:15am I wasn’t too worried. I was also aware that next Monday is Hell Session day so an extra rest day isn’t the worst thing in the world.

      Sat: Planned Rest Day

      Sun: 7:30am Pool Swim and Coach By Colour Indoor Cycle Class

      I made up for my missing swim by hitting the pool early but I guess other people had a similar idea because wow was the pool busy. But, this turned out to be a good thing as I had a lightbulb moment while following an older lady up and down the lane towards the end of the session. I realised that swimming had suddenly got easier and it was simply because I had slowed my stroke.

      I remembered things that I had learned a long time ago and clearly forgotten. Its like rowing… power over speed. Unfortunately I figured this out at the end of the session so I’m excited to get back in the pool and test out my re-learned knowledge.

      Quick change and straight up to the cycle studio. I had 30 minutes before the class so I got to put in a decent amount of time in the saddle. I wasn’t coaching this class so I was able to just focus on the work and nothing else. My training plan had me doing a 40 mile ride and by the end of the class I’d hit 37 so not too bad at all. Hopefully the weather changes soon and I can actually get outside.

    1644. The Difference Between Good and Great: One Critical Choice
    1645. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1646. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1647. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1648. Debunking Running Terminology: What You Really Need to Know
    1649. Be Impressed by intensity, not volume.
    1650. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1651. S&C – What does the C actually mean?
    1652. Rethinking Injury Management:
    1653. Walk Your Way to Faster Running
    1654. RED-S; Relative Energy Deficiency in Sport
    1655. Periodisation Deep Dive
    1656. Low Energy Availability (LEA):
    1657. How do we burn calories? Let me count the ways…
    1658. Fuel Up to Smash Your Endurance Goals:
    1659. Supercompensation – the effective but counterintuitive training methodology.
    1660. Practical Mental Coping Strategies for Endurance Lows
    1661. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1662. The Importance of Periodisation in Endurance Training
    1663. Monitoring and Managing Fatigue in Endurance Training
    1664. All About Stress
    1665. Train your breathing for better race results
    1666. Does how you breathe really matter?
    1667. Unlocking Your Athletic Potential: Nature vs. Nurture
    1668. Recovery: The Unsung Hero of Triumphs
    1669. Build Consistently, Adapt Relentlessly
    1670. Minimum effort. Maximum Impact
    1671. Specificity is KING for Endurance
    1672. Strength Reigns Supreme in Endurance
    1673. The 5 Pillars of the DB Training Methodology
    1674. IM Training Log w/c 10.02.20

      *No body stats this week. Storm Dennis kicked in and I couldn’t be fudged to go down to the studio in that just to stand on the scales. I can wait until next week!

      Mon: 12:15pm Total Body Conditioning

      Back to our regular scheduled programming, meaning Monday = Row, Bike, Ski. 40 secs on, 20 secs off. Hold the same calories every round, which for me was Row – 13, Bike – 11, Ski – 9. Need to get stronger on that Ski Erg!!!

      Mon: 1pm Core Training

      Starting to step up the amount of core work as I am very aware that I made a slightly tipsy agreement with our CrossFit Box’s Head Coach and I also want to line up on the start line of the IronMan with a 6 pack… not because it will make me a better athlete or more likely to finish but because I want to prove I can dedicate myself to my nutrition and training.
      I did the 10 minute Eliud Kipchoge routine and then spent 15 minutes running through various exercises such as Sit Ups, Russian Twists and GHD Sit Ups (The Glute Hamstring Developer – not hair straighters)

      Tue: 11:30am FTP Test

      Straight after coaching Insanity I headed for the beautiful IC7 indoor bike and started my FTP Ramp Test. Note to self, never do an FTP Test in an open gym when you don’t have your headphones. The constant grime playlist drove me to distraction and I actually quit maybe 1 ramp earlier than I should as I couldn’t stand it anymore. I was still very happy with the result and got an increase of 24 watts! If it had been my one shot as a test I would have dug in and carried on but I knew I could have another go soon. I already have some quality time booked with my coach’s Bike Erg next week and that is to do a 20 minute FTP test.

      Tue: 3pm David Goggins Guided Home Workout

      I felt like doing something extra today and while chatting with my good friend Mr Chris James his plans for a run were foiled so he said he was going to give the Goggins workout a go. I hadn’t yet sampled this particular delight so decided to do the same. He warned me not to preview it and just do it so I did as I was told. My only mistake was doing it in bare feet. My calf muscles did not appreciate that very much and if you give it a go, you will see why.
      if you want to try it, it’s on YouTube: https://youtu.be/SaiiLzTNVmo

      Wed: 6:45am Indoor Cycle Class and 2 mile Run

      Coach a cycle class, run with Gary. A good start to every Wednesday! I slightly felt the effects of yesterdays FTP test in the legs but nothing too bad. Too busy chatting on the run to really even think about whether it hurts or not. I guess that means it didn’t?!

      Wed: 1pm CrossFit Class

      Partner WOD with the husband today. Toby didn’t split us up today (no matter how much I hinted!) so we got to throw down together. It was an awesome workout;
      20 Rounds – 30 min time cap
      You Go I GO – 1 round each at a time
      200m Row, 4 25kg Hang Power Clean, 6 Over Bar Burpees.
      We pushed each other hard and got in just under the time cap. Boom! I always feel lucky that we are able to work out together and push each other. I know some couples that either get too competitive or just too angry with each other but we compliment each other quite well… plus there’s no point being competitive as he is pretty much better at everything than me and I’m ok with that!

      Thu: 9:30am Indoor Cycle Class

      Week 7 = Unbreakable; A pyramid session of endurance, sprint, race, climb, mountain, climb, race, sprint, endurance. It does not let up 🙂

      Thu: 6:30pm Coach By Colour Indoor Cycle Class + RPM class

      Coached the Coach By Colour Class then took a participant bike in studio (next to Gary for some motivation) for the second class. Back to back classes just to get a bit more time in the saddle.

      Fri: Rest Day

      Unplanned rest day. It was one of those days where other things became more important so training went out the window. Some people get really stressed when plans do not run exactly as dictated but I am not one of these people. I don’t get really down and/or angry/stress when injured… if I did, there would have been a whole load of stress last year! I’m currently dealing with a back issue but I am just figuring out how to work around it, although maybe the Hang Power Cleans on Weds weren’t such a good idea.

      Sat: Planned Rest Day

      Sun: 9:45am Indoor Cycle Class

      I was supposed to be out on my bike this morning but Storm Dennis made sure that, for the second week in a row, that didn’t happen. However, yesterday evening I got a request to cover Cycle at Nuffield Chichester and gladly accepted. I introduced them to the Power Pyramid session and from the feedback I got, they LOVED it! I’m glad as so do I.
      Not quite the milage I should have done but better than nothing.

    1675. The Difference Between Good and Great: One Critical Choice
    1676. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1677. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1678. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1679. Debunking Running Terminology: What You Really Need to Know
    1680. Be Impressed by intensity, not volume.
    1681. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1682. S&C – What does the C actually mean?
    1683. Rethinking Injury Management:
    1684. Walk Your Way to Faster Running
    1685. RED-S; Relative Energy Deficiency in Sport
    1686. Periodisation Deep Dive
    1687. Low Energy Availability (LEA):
    1688. How do we burn calories? Let me count the ways…
    1689. Fuel Up to Smash Your Endurance Goals:
    1690. Supercompensation – the effective but counterintuitive training methodology.
    1691. Practical Mental Coping Strategies for Endurance Lows
    1692. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1693. The Importance of Periodisation in Endurance Training
    1694. Monitoring and Managing Fatigue in Endurance Training
    1695. All About Stress
    1696. Train your breathing for better race results
    1697. Does how you breathe really matter?
    1698. Unlocking Your Athletic Potential: Nature vs. Nurture
    1699. Recovery: The Unsung Hero of Triumphs
    1700. Build Consistently, Adapt Relentlessly
    1701. Minimum effort. Maximum Impact
    1702. Specificity is KING for Endurance
    1703. Strength Reigns Supreme in Endurance
    1704. The 5 Pillars of the DB Training Methodology
    1705. IM Training Log w/c 03.02.20

      Body Comp Stats 
      Weight: 75.5kg (-0.1kg)
      Body Fat %: 28.9 (-0.1)
      Muscle %: 33.4 (+/- 0)

      This week is my first de-load week of the year and after a hell session on Monday and 33 mile Ultra on Sunday man, did I need it!

      Mon: Rest Day

      Normally the day after a marathon/ultra I would go to the box and do a very light recovery total body conditioning session but I was told by many sources (Kerry – my coach and Tim @ We Dominate Nutrition, my nutrition coach to name just two) to just take the day off. I quite like to move the day after as I think it helps my recovery so I took Cracker dog for a long walk instead.

      Tue: 10:30am Insanity Class

      Coaching this class wouldn’t normally even be considered as part of my training but on de-load week it counts.

      Wed: 6:45am Indoor Cycle Class and 2 Mile Run

      I asked my class this morning “have you ever seen a Spin Instructor die on a bike before?” Even during the warm up my legs felt heavy and my breathing was very laboured. I struggled through the entire class but made it through and weirdly, the run was absolutely fine. Well, I say fine. It is supposed to be a zone 2 run and on checking my watch at the end it was pretty much all in Zone 3. I had Gary for company again (thanks Gary) so maybe the fact that we just chat had something to do with that.

      Wed: 1pm Pull Up and Push Up work

      Amy and I, same thing every week, working on a couple of our weaknesses for half an hour. I recently found Eliud Kipchoghe’s 10 minute core routine from his training camp on YouTube and did this before we started the Upper Body Work.

      Thu: 9:30am Indoor Cycle Class

      The first go at Speed Week this year, renamed ‘Get Faster’ for 2020. I was a little nervous after how hard yesterday’s class was, especially as speed work is not my favourite. It was still tough, but I felt a little better than yesterday.

      Thu: 6:30pm Coach By Colour Indoor Cycle Class

      Get Faster take 2… Having the power meter and colour zones keeping me honest and controlling my output meant nowhere to hide and I honestly don’t think I have worked as hard on that bike as I did in this class to keep up. I hated myself a little bit for creating the damn session!

      Fri: 10:30am 400m Swim

      After coaching Insanity, LBT and Tabata classes I took advantage of the Nuffield Chichester facilities and hit their pool for an easy 400m. They only had one lane open as there was an aqua aerobic class going on which made the swim a little busy and choppy. I guess thats good IM training in itself.

      Sat: Rest Day

      Sun: 9:30am Sunday Funday Boxing Session

      I was due to do a 15 mile cycle today but thanks to Storm Ciara I decided to bin this idea and Saturday night I put a call out to some of the Forza Fitness squad to see if anyone fancied a boxing session. Lorraine and Anna answered the call and we spent about an hour boxing, combining it with Squats, Jump Lunges, Slamballs, Push Ups and Sit Ups. All done by 10:45 meaning The Boy and I had the rest of the day to binge watch The Stranger (in between taking Cracker Dog to his training school) and yes, we finished the entire series by 10:30pm!

    1706. The Difference Between Good and Great: One Critical Choice
    1707. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1708. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1709. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1710. Debunking Running Terminology: What You Really Need to Know
    1711. Be Impressed by intensity, not volume.
    1712. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1713. S&C – What does the C actually mean?
    1714. Rethinking Injury Management:
    1715. Walk Your Way to Faster Running
    1716. RED-S; Relative Energy Deficiency in Sport
    1717. Periodisation Deep Dive
    1718. Low Energy Availability (LEA):
    1719. How do we burn calories? Let me count the ways…
    1720. Fuel Up to Smash Your Endurance Goals:
    1721. Supercompensation – the effective but counterintuitive training methodology.
    1722. Practical Mental Coping Strategies for Endurance Lows
    1723. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1724. The Importance of Periodisation in Endurance Training
    1725. Monitoring and Managing Fatigue in Endurance Training
    1726. All About Stress
    1727. Train your breathing for better race results
    1728. Does how you breathe really matter?
    1729. Unlocking Your Athletic Potential: Nature vs. Nurture
    1730. Recovery: The Unsung Hero of Triumphs
    1731. Build Consistently, Adapt Relentlessly
    1732. Minimum effort. Maximum Impact
    1733. Specificity is KING for Endurance
    1734. Strength Reigns Supreme in Endurance
    1735. The 5 Pillars of the DB Training Methodology
    1736. IM Training Log w/c 27.01.20

      Body Comp Stats 
      My weigh in is on a Sunday morning at the end of each week and as we were out the door at 6am on Sunday for an Ultra race I didn’t weigh in!

      Mon: 12:15pm 6 Hour Hell Session

      Last Monday of each month between now and the IronMan is Hell Session Day 🙂
      Workout 1: 6 rounds of 30 cal Ski Erg and 15 Double 10kg DB Front Squats. Rest 1:1.
      Workout 2: Accumulate 5 Minute Wall Sit (total time to achieve = 7:26)
      Workout 3: Accumulate 10 Minute in Dead/Active Hang off rig (I broke this into 2 sessions doing the last 4 minutes after workout 5). Attacked this Tabata style hanging for 20 secs, dropping for 10 secs and repeating.
      Workout 4: Build to a heavy set of 5 Deadlifts and then 5 x 5 @ 80% – this one was cut short as my back wasn’t playing. At 45kg I could feel my back pulling despite good technique so not worth pushing through.
      Workout 5: 8 Rounds of approx 1km run loop and 15 squats… in my weight vest! This one was done in the pouring rain and one of my favourite workouts as I love running in the rain. That doesn’t mean it was easy, I just really liked it.

      Workout 6:
      3k Assault Bike + 50 Bar Facing Burpee
      6k Assault Bike + 40 Bar Facing Burpee
      9k Assault Bike + 30 Bar Facing Burpee
      12k Assault Bike + 20 Bar Facing Burpee
      15k Assault Bike + 10 Bar Facing Burpee
      Total time = 1:50:35
      This workout was the worst thing my coach, Kerry, has ever programmed for me. I told her as much and she looked very pleased with herself. Maybe if I had done it first it would not have been so bad and pretty much after finishing it I was considering when I would do it again to test that theory!

      Tue: Rest Day

      Wed: 6:45am Indoor Cycle Class + 2 mile run

      Same as usual, coach a 45 min cycle class and head out the door for a run. Not much more to say really 🙂

      Wed: 1pm Pull Up and Push Up work

      Again, with my friend Amy we worked through 5 as slow as possible Negative Pull Ups, a 10 minute Pull Up EMOM of 3 strict banded reps and a 10 minute Push Up EMOM.

      Thu: 9:30 Indoor Cycle Class

      Week 5 of my programme sees the return of the Power Pyramid, the first indoor cycle session I ever created and 5 years later it still forms an integral part of the periodised programme. It is a brilliant session for increasing both aerobic and anaerobic fitness and improving recovery. Who doesn’t want that.

      Thu: 6:30 Coach by Colour Indoor Cycle Class

      Power Pyramid take 2… oh my god I nearly died on the final round but the Coach By Colour system is a great motivator, especially when you are up on a platform with the entire class able to see if you turn down, slow down or give up.

      Fri: Rest Day

      Another extra rest day this week in preparation for the South Coast 50 on Sunday… a 50km+ ultra race.

      Sat: Rest Day

      Sun: 8am South Coast 50 Race

      5 repping the Forza Fitness Squad today 🙂
      It was quite simple… start is on the pier in Littlehampton and, via a self directed route with check points/aid stations roughly every 7 miles, run 33 miles back to Portchester Castle. I had a really lovely day on this run. Unfortunately the boy (My husband, Carl) voluntarily withdrew at mile 23 in Emsworth, but still hit his longest run distance to date so went home happy.


      As you can probably tell from these training logs I don’t actually do what most would call traditional training runs, partly because I find them quite boring but mainly because of the way I train I don’t feel the need. I don’t care enough about pace and times to give up my other training (or time at home with the boy and the dog) to hit the pavement. I run for enjoyment enjoy. I can comfortably run decent distances and thats enough for me. I get asked quite a lot about why (and how) I rock up to these endurance events without properly training for them and my answer is that I do train for them, just not how most people expect. If I was more competitive, or cared more, or wanted to focus just on running, I could probably become a much better runner but honestly, who cares. I definitely don’t. In a year, a month, or even a years time will it matter how fast I ran this race? No it won’t, What I will remember is having a brilliant day out with my husband and my friend Claire, who, until this race I hadn’t spent any one on one time with and now know much better.. I am very grateful for this and means more to me than a time.

    1737. The Difference Between Good and Great: One Critical Choice
    1738. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1739. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1740. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1741. Debunking Running Terminology: What You Really Need to Know
    1742. Be Impressed by intensity, not volume.
    1743. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1744. S&C – What does the C actually mean?
    1745. Rethinking Injury Management:
    1746. Walk Your Way to Faster Running
    1747. RED-S; Relative Energy Deficiency in Sport
    1748. Periodisation Deep Dive
    1749. Low Energy Availability (LEA):
    1750. How do we burn calories? Let me count the ways…
    1751. Fuel Up to Smash Your Endurance Goals:
    1752. Supercompensation – the effective but counterintuitive training methodology.
    1753. Practical Mental Coping Strategies for Endurance Lows
    1754. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1755. The Importance of Periodisation in Endurance Training
    1756. Monitoring and Managing Fatigue in Endurance Training
    1757. All About Stress
    1758. Train your breathing for better race results
    1759. Does how you breathe really matter?
    1760. Unlocking Your Athletic Potential: Nature vs. Nurture
    1761. Recovery: The Unsung Hero of Triumphs
    1762. Build Consistently, Adapt Relentlessly
    1763. Minimum effort. Maximum Impact
    1764. Specificity is KING for Endurance
    1765. Strength Reigns Supreme in Endurance
    1766. The 5 Pillars of the DB Training Methodology
    1767. IM Training Log w/c 20.01.20

      Body Comp Stats 
      Weight: 75.6kg (-0.4kg)
      Body Fat %: 29 (+/- 0)
      Muscle %: 33.4 (+/- 0)

      Mon: 12.15pm Total Body Conditioning

      10 Rounds of 40 seconds on 20 seconds off; Row, Bike Ski, Rest.
      That rest minute meant that each 40 seconds of work should be a hard effort. I tried but it got tough!!

      Mon: 1pm 10 min Pull Up EMOM + 10 min Push Up EMOM

      Same as last week but we (meaning me and my friend Amy, who is doing this extra work with me) have added in some negative phase work before the banded work to try and fast track our Pull Up progress.

      Tue: 12pm Pool Swim

      Today was a CrossFit day according to my training plan but I decided to go back to the pool and put a bit of extra work in on my swimming. Just a short session focussing on trying to improve my breathing, working specifically on breathing on every 3rd stroke. I’m fine on 2 but if I do 3 stroke alternating sides, after 50 meters my lungs feel like they want to explode. It got a little easier but it needs a lot of work.

      Wed: 6:45am Indoor Cycle Class

      I do love coaching indoor cycle and no matter how tired or sluggish I feel when I wake up by the time I start this session I am buzzing. Tracking my performance this year I can already see that I definitely don’t perform as well at 6:45am as I do later in the day.

      Wed: 7:30am 2 Mile Run

      Straight out of the spin studio on to the road for a little run. Training is usually better with someone else and this was no exception. My friend, PT client and fellow Ironman in training (he has already done one though) Gary did my Indoor Cycle class and then kept me company on the run. I do love my friends :0)

      Wed: 1pm PT with my Coach, Kerry

      Does your Coach make you cry with laughter during your sessions? Mine does! We did some strength work, specifically Strict and Push Press, and between lifts she was telling me a story that had me howling with laughter. Thank goodness, as the lifting was enough to make me cry with frustration… but so far I’ve only cried over a deadlift and I don’t want to add to that list! I know I lost a lot of strength due to “ribgate” but it’s still a little frustrating to realise how much. At least knowing where I am means I can figure out what I want to do about it. Before I signed up for the IronMan I had planned on focussing on the Barbell and improving all of my lifts. I think this will be the first thing I do after… once we get back from our trip to the CrossFit Games.

      Thu: 9:30am Indoor Cycle Class

      Ohhhh the hamstrings were feeling the workload today. I got asked recently if, as the instructor, I ever turn it down and coast through the class. The honest answer is no I don’t. I ask my class participants to give me 100% so it only seems fair I give them the same. I know that I find it difficult to engage with an indoor cycle class if the coach isn’t in it with me. If I have a reason to take it a bit easy I tell the class beforehand. I coached a 1hr class the day before the London Marathon. I said to the group I was heading straight to London after the class so I would be just having an gentle ride (what I call a “Do as I say, not as I do” class) but I got wrapped up in the class and ended up leaving a sweaty mess as usual.

      Thu: 11:45am Pool Swim

      It was time to increase the distance with 3 x 400m metre intervals with a 3 minute rest in between. I alternated between 2 and 3 stroke breathing so that I could focus a little more on distance and pace. It still isn’t what I would call smooth or easy but it did feel a little better.

      Thu: 6:30pm Coach By Colour Indoor Cycle Class

      Oh my god, I struggled towards the end of this one. It’s week 4 of my programme, which means ‘The Scorpion’, an intense, progressive interval session which improves active recovery. Twice in one day was tough. Enough said really!

      Thu: 7:30pm 2 mile Zone 2 Run

      Rather than doing a double in the spin studio I swapped the second class for another little brick session of cycle and run. This time the Boy (meaning the Husband) kept me company and to be honest, to have 20 minutes of side by side running, just the two of us, was pretty lovely. We train at CrossFit together quite a lot, participate in OCR together quite a lot but hardly ever is it just the two of us. Hopefully there will be a bit more of this.

      Fri: Unplanned Rest Day

      Today was supposed to be a TBC and CrossFit day but after coaching my three classes at Nuffield Chichester I decided to take the rest of the day off. I tweaked my glute during Insanity at 6:45am and if a client had done that I would be telling them to go home, stretch and look after themselves. So, I listened to my own advice and did just that.

      Sat: Pool Swim

      My friend and client Anna wanted a bit of company in the pool so she picked me up at 7:15am (!) (Saturday is normally my rest day which means I lie in until about 7:30/8am) for the lane swimming session. Just an easy recovery session for me consisting of 800m all done in breaststroke.

      Sun: 8am Bike Ride

      The boy was happy to stay in bed with the dog so I was on my own today. God, it is a bit dull on your own! I’m also not overly familiar with cycle routes, roads etc so headed out to see if I could do 30 miles without getting lost. I chose a fairly straightforward (and straight) out and back but after 9 miles my hamstring started to really pull so I turned round earlier than planned and headed home. Slightly annoying but with a 6 hour hell session tomorrow and a 50k ultra run on Sunday it is all about the long game.

    1768. The Difference Between Good and Great: One Critical Choice
    1769. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1770. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1771. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1772. Debunking Running Terminology: What You Really Need to Know
    1773. Be Impressed by intensity, not volume.
    1774. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1775. S&C – What does the C actually mean?
    1776. Rethinking Injury Management:
    1777. Walk Your Way to Faster Running
    1778. RED-S; Relative Energy Deficiency in Sport
    1779. Periodisation Deep Dive
    1780. Low Energy Availability (LEA):
    1781. How do we burn calories? Let me count the ways…
    1782. Fuel Up to Smash Your Endurance Goals:
    1783. Supercompensation – the effective but counterintuitive training methodology.
    1784. Practical Mental Coping Strategies for Endurance Lows
    1785. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1786. The Importance of Periodisation in Endurance Training
    1787. Monitoring and Managing Fatigue in Endurance Training
    1788. All About Stress
    1789. Train your breathing for better race results
    1790. Does how you breathe really matter?
    1791. Unlocking Your Athletic Potential: Nature vs. Nurture
    1792. Recovery: The Unsung Hero of Triumphs
    1793. Build Consistently, Adapt Relentlessly
    1794. Minimum effort. Maximum Impact
    1795. Specificity is KING for Endurance
    1796. Strength Reigns Supreme in Endurance
    1797. The 5 Pillars of the DB Training Methodology
    1798. IM Training Log w/c 13.01.20

      Body Comp Stats 
      Weight: 76kg (-2.2kg)
      Body Fat %: 29 (-+2.6)
      Muscle %: 33.4 (+0.3)

      Mon: 12.15pm Total Body Conditioning

      You know the drill as well as I do now… Monday = Row, Bike, Ski. This week we had a little twist, meaning we also did a little bit of running. We worked in 5 minute intervals on each piece of equipment with each interval starting with a 400m run. No rest, so a full on and intense 35 minutes of pure engine work. Safe to say, I loved it!

      Mon: 1pm 10 min Pull Up EMOM + 10 min Push Up EMOM

      Getting back to working on a couple of basic upper body strength/gymnastic moves. 3 reps every minute on the minute. Pull Ups are banded and strict. Push Ups are full, which means chest and thighs to the floor.

      Mon: 5.30pm CrossFit Class

      Two technical movements in focus today; the Handstand Push Up and the Pistol Squat. Both things I suck at so it was good to have a bit of time to strip them back and work on some accessory movements that will help me progress. The workout was a 21-15-9 of Handstand Push Up, Box Jump Over and Pistol Squat. My progressions were DB Push Press and supported Pistol Squats.

      Tue: 12.30pm Pool Swim

      I decided to go back to basics in the pool. I had 400 meters to do so I did 50m every 2 minutes and used each interval to focus on a different thing; breathing, stroke pull, kick etc.

      Wed: 6.45am Indoor Cycle Class

      Week 2 of my 2020 programme so one last shot at ‘The Threshold’. Found it a little harder early in the morning but still got it done. I put the Coach By Colour on just to keep me honest!

      Wed: 7.45pm 1 mile Run

      This was meant to be a 5k zone 2 run but by the time I got out of the spin studio I only had 10 minutes left before the car park charges kicked in so I decided to just do a mile as something is better than nothing.

      Wed: 12.15pm Total Body Conditioning

      I was late to class which meant I had to just jump in as the workout had started. It was a partner workout but I had to throw down solo which meant I lost the rest part of a You Go – I Go. It was also the amazing Pamlaaa’s 40th birthday so she got to write the workout but she shared this honour with those that were there on time. It became an AMRAP; 40 reps of Burpee, Cal Row, Box Step Over, Cal Bike, Plate Cluster, Cal Ski Erg, Slamball and Devil Press.

      Wed: 1pm CrossFit Class

      A little bit of everything today with a 15 minute AMRAP of 40 Double Under, 30 Sit Up, 20 12.5kg DB Hang Clean & Jerk, 10 Jumping Pull Up. As usual the Pull Ups were the hardest bit so hopefully with some more focus and work these will start to get easier.

      Thu: 9:30am Indoor Cycle Class

      Because this was the first of my classes to start back in the new year it is always the first to experience the next week in my programme. This week was week 3, Feel the Burn. A conditioning class aimed at building endurance.

      Thu: 1pm Pool Swim

      800m to get done today. Still lots of rest as my breathing is still very laboured but I actually did a little bit extra and ended up with 850m. I’m really hoping it starts to get easier soon and I can start to put together more distance without needing to stop.

      Thu: 6.30pm Coach By Colour Indoor Cycle Class

      Second shot at ‘Feel The Burn’. Using the Coach By Colour system I managed to control the session better and get exactly the results I wanted from the session. Boom!

      Thu: 7.30pm RPM Indoor Cycle Class

      Swapped my instructor bike for a participant bike and once again did a double session to get a bit more time in the saddle.

      Fri: 1pm CrossFit Class

      I had planned to do the TBC class but swapped to the CrossFit Class as the workout was burpees and skipping, yum! As a class we also got to choose the gymnastic skill we wanted to focus on for the skill part of the session and between us we asked for Pull Ups and Handstands. Head Coach Toby took us through some really useful accessory drills we can do in our own time to help us improve both of these things.
      The workout was a short and sharp 7 min AMRAP of 2 Burpee, 30 Single Under, 4 Burpee, 30 Single Under, 6 Burpee etc etc etc. It was as spicy as expected but I really liked it.

      Sat: 8am CrossFit Iron Duke Charity Row for Rowans

      Once again our amazing CrossFit community, led by Team Cooley, came together to try and do a little bit of good and give something back. This was our third charity event and this time it was the ‘Row for Rowans’, the 2 million meter challenge. 20 teams of 4 rowing 100k each. Our team comprised of me, the Boy (my husband Carl for those that aren’t familiar with my blog yet) and two more of the lunchtime crew Claire and Olly. We split the 100k into 1k intervals and smashed the 25k each in just under 7 hours. We started at 8am and the last team to hit the finish line did so roughly 8 hours later. It was a long but brilliant day and currently, at the time of writing this post, our fundraising efforts are just shy of £8k for the amazing Rowans Hospice. I am so proud to be a part of this crazy, caring crew!

      Sun: Rest Day (obvs!)

    1799. The Difference Between Good and Great: One Critical Choice
    1800. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1801. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1802. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1803. Debunking Running Terminology: What You Really Need to Know
    1804. Be Impressed by intensity, not volume.
    1805. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1806. S&C – What does the C actually mean?
    1807. Rethinking Injury Management:
    1808. Walk Your Way to Faster Running
    1809. RED-S; Relative Energy Deficiency in Sport
    1810. Periodisation Deep Dive
    1811. Low Energy Availability (LEA):
    1812. How do we burn calories? Let me count the ways…
    1813. Fuel Up to Smash Your Endurance Goals:
    1814. Supercompensation – the effective but counterintuitive training methodology.
    1815. Practical Mental Coping Strategies for Endurance Lows
    1816. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1817. The Importance of Periodisation in Endurance Training
    1818. Monitoring and Managing Fatigue in Endurance Training
    1819. All About Stress
    1820. Train your breathing for better race results
    1821. Does how you breathe really matter?
    1822. Unlocking Your Athletic Potential: Nature vs. Nurture
    1823. Recovery: The Unsung Hero of Triumphs
    1824. Build Consistently, Adapt Relentlessly
    1825. Minimum effort. Maximum Impact
    1826. Specificity is KING for Endurance
    1827. Strength Reigns Supreme in Endurance
    1828. The 5 Pillars of the DB Training Methodology
    1829. IM Training Log w/c 06.01.20

      Body Comp Stats 
      Weight: 78.2 kg (+0.9kg)
      Body Fat %: 26.4 (- 4.1)
      Muscle %: 33.1 (+2.5)
      * Take a moment to digest these figures. I am constantly talking to my clients about the fact that the scales won’t always accurately represent your journey, especially if you are training hard and fuelling efficiently. If I just went by the number on the scale I would probably be feeling a little deflated. Luckily, I learnt along time ago that number only tells me about gravity’s effect on my body and nothing more. I always do my measurement and take progress photos and alongside losing fat and gaining muscle I also dropped a total of 2.5 inches.
      Other things to consider are the fact that I am sleeping well (apart from one rubbish night) and have more than enough energy to complete all my planned training sessions and can give my clients and class members 100% of my energy, just as they deserve.

      Mon: 12.15pm Total Body Conditioning (Recovery Style)

      Recovery TBC means I do a round (it was Monday so Row, Bike, Ski, obvs!) and then skip a round and use the time to hold various stretches and poses. Toby, our head coach, used this during The Open, and I have adopted it as a good recovery session after a hard effort like, say, a marathon.

      Tue: Unplanned Rest Day

      On the way home from coaching Insanity in the morning I blew a tyre so by the time I had got that sorted out (huge thanks to the Boy for coming to my rescue and helping me put the spare on… I did learn how to do it but not having had to do it ever I had no idea what to do).

      Wed: 6.45am Indoor Cycle Class

      First early morning class of the New Year so that meant treating my class members to Week 1 of my new 2020 programme. To keep myself honest I use the Coach by Colour system even though this isn’t officially a Power Training class. It’s useful as then I can compare my performance on the same equipment and same programme at different times of the day as my Thur 6:30pm class is in the same studio.

      Wed: 7.40am 2 mile Zone 2 run

      This was meant to be a 5k but I went out straight after coaching my indoor cycle class and the car park started charging at 8am so I had to get out and back in 20 minutes. The point of the run was a Zone 2 and it went surprisingly well. I held a 10 min pace and honestly, I was pleased as I thought I would struggle to hold any kind of run pace given that I’d just done the cycle class. Legs felt fine, lungs felt fine. All good 🙂

      Wed: 1pm PT with Kerry (my Coach)

      Today was all about the Paused Front Squat. Lots of glute firing work first. This means putting a band around first my quads and then my ankles and walking/waddling up and down the gym. Bless Kerry for walking with me so we could continue our conversation. I say walking, at one point we were more dancing than walking as the music seemed to demand it. Cue finger snapping and everything!
      The Paused Front Squat is exactly what it sounds like, do a front squat and pause in the bottom position for 2-3 seconds before standing up. Things went well, I got to ring the PB bell. I don’t like ringing the PB bell but Kerry was pretty insistent and the gym was practically empty. I also got to practise bailing out of front and back squats which isn’t something I’ve ever had practice with. I think this likely helped with the PB!

      Thu: 9.30am Indoor Cycle Class

      This is the class that uses MyZone but since acquiring a Garmin chest strap to pair to my watch, I’m no longer using MyZone as I want all of my data and stats to be in the same place. Regardless having MyZone definitely increases the motivation and effort from the class members and it showed today for sure.

      Thu: 12.30pm Pool Swim

      Yay me! I finally, finally, actually got in the pool and do a swimming thing. I haven’t really swum since 2014 and for some reason I thought I would just jump back in and it would be as easy as it was then. Now, really, I know that isn’t how it works but hey. My training plan said 2 x 400m with a 3 minute rest. It was originally 1 x 400m but when doing the double check before finalising it, I decided that would likely be too easy so I doubled it! More fool me, I did the first 250m and then decided that I would be better doing it in 100m intervals and using each block to focus on a different aspect; breathing, stroke pull, kick etc) I got very out of breath and my heart rate was quite high but it still felt like a victory as I had done my first swim session.

      Thu: 6.30pm Coach By Colour Indoor Cycle Class

      Week 2 of my 2020 programme and I unleashed ‘The Threshold’. Naming my sessions is one of my things. I don’t really know why, I’ve done it ever since becoming a power trainer and writing periodised programmes. I think it helps give the sessions meaning and fit the programme together. Plus, people remember it and it sets me apart from other trainers. The Threshold is, obviously, a threshold session, working in the saddle at 100% FTP for varying lengths of time and cadences. The slower the RPM the longer the interval and rest breaks between intervals got shorter and shorter. It was unilaterally described as tough… job done!

      Thu: 7.30pm RPM Indoor Cycle Class

      This one was as a participant, not a Coach. To help build my overall stamina and endurance I will be staying after my class to take part in the next one on any week that isn’t a recovery week. It just happens to be an RPM class. I am not particularly a fan of Les Mills RPM as I find doing the same programme week after week a little dull but at the end of the day it is another 45 minutes in the saddle and I stick the Coach By Colour on to help keep my efforts honest and consistent.

      Fri: 12.15pm Total Body Conditioning

      3 ten minute workouts as is becoming the norm for the Friday Class, separated by 2 minutes rest.
      1; 10 min amrap of 200m Run, 10 Walking Lunges, 10 24″ Box Step Ups.
      2; 10 min EMOM. Odd = 50 sec Assault Bike. Even = recovery paced Down Ups (chest to floor burpees without a jump)
      3; 1 min on, 1 min off Max Effort Ski Erg

      Fri: 1pm CrossFit Class

      It’s been Back to Basics week at our CrossFit box which means stripping back the fundamental and basic movements and just having a week to refocus, relearn and tidy up technique. Today was the turn of the Overhead Squat, Pull Up and Push Up. All the work I have been putting in on my mobility showed during the Overhead Squat portion of the class so that was nice.

      Sat: Rest Day

      Sun: 10am 20 mile Bike Ride

      Yay me.. again. I actually got on my actual bike and cycled outside. I think the last time I used my beautiful Bianchi bike was probably 2017. I aways enjoy being on my bike but I lack confidence. The boy came and kept me company and some might say we have issues as we decided to test ways to cycle to CrossFit, and yes, it is closed on Sundays! This is because I want to cycle to CF occasionally but the roads are quite busy and in some places not where I would feel safe on a bike so we tested different routes. I have lost some basic skills, like being able to look over my shoulder without pulling the bike to the centre of the road but all that will come back with practise. Two big wins this week… I got in the pool and I got on my bike. Whoop Whoop.

    1830. The Difference Between Good and Great: One Critical Choice
    1831. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1832. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1833. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1834. Debunking Running Terminology: What You Really Need to Know
    1835. Be Impressed by intensity, not volume.
    1836. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1837. S&C – What does the C actually mean?
    1838. Rethinking Injury Management:
    1839. Walk Your Way to Faster Running
    1840. RED-S; Relative Energy Deficiency in Sport
    1841. Periodisation Deep Dive
    1842. Low Energy Availability (LEA):
    1843. How do we burn calories? Let me count the ways…
    1844. Fuel Up to Smash Your Endurance Goals:
    1845. Supercompensation – the effective but counterintuitive training methodology.
    1846. Practical Mental Coping Strategies for Endurance Lows
    1847. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1848. The Importance of Periodisation in Endurance Training
    1849. Monitoring and Managing Fatigue in Endurance Training
    1850. All About Stress
    1851. Train your breathing for better race results
    1852. Does how you breathe really matter?
    1853. Unlocking Your Athletic Potential: Nature vs. Nurture
    1854. Recovery: The Unsung Hero of Triumphs
    1855. Build Consistently, Adapt Relentlessly
    1856. Minimum effort. Maximum Impact
    1857. Specificity is KING for Endurance
    1858. Strength Reigns Supreme in Endurance
    1859. The 5 Pillars of the DB Training Methodology
    1860. IM Training Log w/c 30.12.19

      Body Comp Stats
      Yes, Christmas did have a negative effect on the fat and muscle. Weight didn’t change though, once again proving you shouldn’t pay too much attention to the scales.
      Weight: 77.3kg
      Fat%: 30.5%
      Muscle: 30.6%

      This week brings the start of my fully planned training plan. I have mapped out every single day from now until the IronMan. Plus, I have started a new fully coached programme with We Dominate Nutrition so it really is a case of ‘bring it on!’

      Mon: 12.15pm Total Body Conditioning

      The usual Monday routine of Row, Bike, Ski as a 36 minute EMOM. Simples. Well, simples apart from the fact that rowing started to really pull on my back. Since that first back spasm a few weeks ago things haven’t been quite right so I’m having to adapt certain movements and it now seems rowing might also be on that list

      Mon: 1pm CrossFit Class

      5 Rounds of 1 min Max Effort (ME) Assault Bike for calories, 1 min ME Pull Ups (Jumping), 1 min Single Under Skips, 1 min Box Step Overs, 1 min Rest.

      This workout was meant to include Rowing but I swapped to the bike to avoid any further back pain. It was also meant to be double unders and box jump overs but I’m being super careful and sensible. Yay me!

      Tue: Rest Day

      Today wasn’t originally planned as a rest day, even being New Years Eve. The gym’s tradition is to do the hero workout Bert, which I quite like in a weird way. Unfortunately the Boy and I found ourselves in Trowbridge attending the funeral of my uncle. Despite the sad occasion it did bring my family together and I got to spend the end of the year with some lovely people I haven’t seen in far too long.

      Wed: Rest Day

      Planned rest day. I had spoken to Kerry (my coach for those that are new to my blog) about doing Bert today at home but to be honest, after yesterday I just wanted a quiet day with the boy and Cracker Dog so thats what I did.

      Thu: 9:30am Indoor Cycle Class

      Man, it was so good to be back in front of a class, coaching a class. I launched my 2020 programme and week 1 is simply called ‘The Beginning’. Nothing complicated, just a tough non stop rotation of 1 climbing track and 1 speed track.

      Thu: 1pm CrossFit Class

      One of the Girls today;
      Helen.
      3 Rounds for time of 400m Run, 21 American Kettlebell Swing (kept it lighter than usual at 12kg to protect my back), 12 Jumping Pull Ups.
      Workout went well but the pull ups were definitely the worst bit.
      Ended the session with a 10 min EMOM of 30 sec Hollow Hold and 30 sec Arch Hold.

      Thu: 6.30pm Coach by Colour Indoor Cycle Class

      Another go at the week 1 programme, this time with the Coach By Colour technology. Using power and proper metrics makes such a difference. The calorie burn between this and the morning class was similar but the training effect using Power was soooo much better. Power training really works people, use it!

      Fri: 12.15pm Total Body Conditioning

      A 3 parter today, with 2 minutes rest between each workout:
      1) 10 min AMRAP of 200m run, 5 DB Box Step Up, 5 Single Arm Devil Press… well it was meant to be 5 but I told Toby I was going to do 6 as my brain can’t deal with odd numbers and uneven work so he made it 10… Sorry to the rest of the class!
      2) 10 min EMOM 40 seconds on, 20 seconds off; Row and Slamball
      3) 10 min EMOM 40 seconds on, 20 seconds off; Ski Erg and Squat
      Hard work but enjoyable 🙂

      Sat: Rest Day

      This was one planned, ready for the run tomorrow.

      Sun: 9.30am Resolution Run, by On The Whistle.

      First race of the year and I made a promise to myself not to come home with anything less than a marathon. This was a 6 hour event comprising of 4.4 mile laps, well I say laps but it was actually dull as dishwater out and back along the same piece of coastal path. You needed 6 laps to hit marathon distant and this one was a true test of my mental grit. Plus, I should probably stop rocking up to events trying to run a marathon without doing any type of training run. I was seriously contemplating stopping after lap 3 but, being a follower of David Goggins, I sorted myself out and pushed on for the last 3. It was possible one of the least enjoyable runs I have ever done. Not that that is a reflection on the organisers, it was another well organised and well supported event. Total distance 26.4 miles..Done.

    1861. The Difference Between Good and Great: One Critical Choice
    1862. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1863. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1864. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1865. Debunking Running Terminology: What You Really Need to Know
    1866. Be Impressed by intensity, not volume.
    1867. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1868. S&C – What does the C actually mean?
    1869. Rethinking Injury Management:
    1870. Walk Your Way to Faster Running
    1871. RED-S; Relative Energy Deficiency in Sport
    1872. Periodisation Deep Dive
    1873. Low Energy Availability (LEA):
    1874. How do we burn calories? Let me count the ways…
    1875. Fuel Up to Smash Your Endurance Goals:
    1876. Supercompensation – the effective but counterintuitive training methodology.
    1877. Practical Mental Coping Strategies for Endurance Lows
    1878. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1879. The Importance of Periodisation in Endurance Training
    1880. Monitoring and Managing Fatigue in Endurance Training
    1881. All About Stress
    1882. Train your breathing for better race results
    1883. Does how you breathe really matter?
    1884. Unlocking Your Athletic Potential: Nature vs. Nurture
    1885. Recovery: The Unsung Hero of Triumphs
    1886. Build Consistently, Adapt Relentlessly
    1887. Minimum effort. Maximum Impact
    1888. Specificity is KING for Endurance
    1889. Strength Reigns Supreme in Endurance
    1890. The 5 Pillars of the DB Training Methodology
    1891. IM Training Log w/c 02/12/19

      * I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach 2 Insanity, 2 Boxercise, 1 LBT, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday.

      This week saw the return of the 6 hour Hell Session. I knew that doing this only 8 days after my marathon plus meant that the rest of the week might be a little bit light, and probably wasn’t the best planning but as my favourite, David Goggins, says you have to get after it, don’t procrastinate. Do the hard stuff and learn shit along the way. So, no excuses made.. let’s do this!

      Mon: 12:30pm 6 Hour Hell Session

      I have written about this in detail so if you want to know about it, check it out here: https://forzafitness.online/fitness-blog/return-of-the-6-hour-hell-session-chose-your-own-adventure/

      Tue: Rest Day

      I had actually planned to train today but the admin was stacking up so I decided to put that first and give my body a rest at the same time.

      Wed: 6:45am Indoor Cycle

      Week 8 this week and that brings us Jacob’s Ladder. A mirror pyramid session that includes speed endurance, intervals, sprints, climbing and a mountain in the middle. A beautifully crafted beast of a session if I say so myself 🙂

      Thu: 9:30am Indoor Cycle (with MyZone)

      Another crack at Jacob’s Ladder, using the MyZone heart rate monitoring to ensure my output is where it should be. I prefer to use power but HR is a good replacment when it’s not available.

      Thu: 6:30pm Coach By Colour Indoor Cycle

      Being a week behind my other classes, due to the FTP test week, this was Speed Week. Managed a better overall output than last week, although last week Speed Week was done in the two morning classes. One of the things I really want to track next year is the difference in my performance at the different times of day and thanks to Coach by Colour and MyZone I will be able to do this quite accurately.

      Fri: 12:30pm Week 3 Row Prep

      As you probably know by now, on 18th January 2020 CrossFit Iron Duke are hosting their second charity row event. This time it’s The 2 Million Meter Row… teams of 4 people per rower, each team has to row 100,000 split into 25k per person. This weeks prep was 5 x 1000m, still with 3 minutes rest. I’d arranged to meet India so that we weren’t alone. There wasn’t a huge amount of chat happening during the intervals, even though the effort level was at a level where you can hold a conversation, but it did help having someone next to me, keeping me honest.

      Sat: Rest Day

      Sun: Rest Day

    1892. The Difference Between Good and Great: One Critical Choice
    1893. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1894. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1895. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1896. Debunking Running Terminology: What You Really Need to Know
    1897. Be Impressed by intensity, not volume.
    1898. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1899. S&C – What does the C actually mean?
    1900. Rethinking Injury Management:
    1901. Walk Your Way to Faster Running
    1902. RED-S; Relative Energy Deficiency in Sport
    1903. Periodisation Deep Dive
    1904. Low Energy Availability (LEA):
    1905. How do we burn calories? Let me count the ways…
    1906. Fuel Up to Smash Your Endurance Goals:
    1907. Supercompensation – the effective but counterintuitive training methodology.
    1908. Practical Mental Coping Strategies for Endurance Lows
    1909. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1910. The Importance of Periodisation in Endurance Training
    1911. Monitoring and Managing Fatigue in Endurance Training
    1912. All About Stress
    1913. Train your breathing for better race results
    1914. Does how you breathe really matter?
    1915. Unlocking Your Athletic Potential: Nature vs. Nurture
    1916. Recovery: The Unsung Hero of Triumphs
    1917. Build Consistently, Adapt Relentlessly
    1918. Minimum effort. Maximum Impact
    1919. Specificity is KING for Endurance
    1920. Strength Reigns Supreme in Endurance
    1921. The 5 Pillars of the DB Training Methodology
    1922. IM Training Log w/c 25/11/19

      * I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach 2 Insanity, 2 Boxercise, 1 LBT, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday.

      This week was a planned light week post marathon on Sunday and pre 6 Hour Hell Session next Monday. After the big run I was pleased to find I felt pretty ok. My glutes felt tight, my calves felt tight but nothing terrible and nothing that would stop me training this week. I have booked a physio appt for Monday 9th Dec so that anything still lingering from the two big days can be sorted before becoming an issue.

      Mon: 12:15 Total Body Conditioning

      You know the drill as well as I do by now. Monday = Row, Bike, Ski and today is was just that 30 sec on, 30 sec off for 36 minutes. Nothing fast, nothing frantic. A classic “just moving” day to flush the legs after the 28.2 miles yesterday. I spent about 30 minutes after the session stretching, rolling and running a few mobility drills and walked away feeling great.

      Tue: Rest Day

      I would never normally rest on a Tuesday but I coached Insanity and decided that that was enough for today. Its called a light week for a reason after all 🙂

      Wed: 6:45am Indoor Cycle Class

      Week 7 in my programme brings my least favourite week… Speed Week. Give me hill climbs any day. But, I know that a lot (read most) of my participants feel this way too which is why I designed a specialist week devoted to improving our speed work.

      Wed: 1pm PT with my Coach

      After missing two weeks due to the back spasm it was good to get back to some one on one time with Kerry. We started with Deadlifts and there were nerly tears and tantrums, until Kerry reminded me we were using the Hex Bar, which weighs 30kg on it’s own so I was lifting more than I thought! After deadlifts I got to play with some sled drags and the GHD Sit Up machine. My fear of falling still kicks in on the GHD but hopefully with more practice and regular use this will disappear. It makes no sense to me that I can drop backwards out of an elevated tunnel at Tough Mudder and this is one of my favourite obstacles and yet I cannot let myself drop backwards of the GHD, when I know I can’t fall off. This fear of falling is ridiculous and if I could have one superpower I would just wish to rid of it as it holds me back in so many ways!

      Thu: 9:30am Indoor Cycle Class (with MyZone)

      Another crack at speed week but it’s much harder to gauge in this class as the bikes don’t have RPM meters or levels, just the turning dial. Luckily the MyZone shows your HR and effort on the big screen so there is some accountability but it’s not the same as being able to see your pace etc.

      Thu: 6:30pm Coach By Colour Indoor Cycle Class

      From my least favourite week to my most as, being a week behind my other 2 classes, it’s climbing week. There’s nowhere to hide when the colour is on and I love how committed and motivated the guys in this class are.

      Thu: 7:30pm RPM Cycle Class (as a participant, not a coach)

      I’d made a deal with my friend, PT Client and fellow IronMan hopeful Rich to do the double tonight so as soon as I was done with coaching my class as I was off the instructor bike and set myself up on the floor next to Rich. It was good fun being back on the floor and in a class, especially being next to someone hat constantly pushes me that little bit more. 3 cycle classes in one day.. done 🙂

      Fri: 12:15pm Total Body Conditioning

      Three 10 minute workouts, separated by 2 minutes of rest.
      1: 10 min Assault Bike; every 2 minutes complete 20 Jump Lunges…. hello quads!
      2: 10 min EMOM 40 secs on, 20 secs off; Med Ball Box Step Up and Down Ups (chest to floor burpees without a jump!)
      3: 10 min EOMOM; Max Effort Ski Erg for Calories.

      Fri: 1pm Week 2 Row Programme

      As mentioned last week on 18th January 2020 CrossFit Iron Duke are hosting their second charity row event. This time it’s The 2 Million Meter Row… teams of 4 people per rower, each team has to row 100,000 split into 25k per person. This weeks prep programming was 4 x 1000m, with 3 minutes rest. Luckily I wasn’t on my own this week as India and Raquel who were with me in the Conditioning class also needed to do it so we set up together for a bit of camaraderie. I was a bit faster than last week (although I couldn’t have been much slower to be fair) and still very consistent. Good times!

      Sat and Sun: Rest Day

      Yes, it’s a lot of rest this week but again, a light week is meant to be light. I was going to train with the girls on Sunday but decided to be smart and give myself a little more of a break before the return of the 6 hour Hell Session tomorrow!

    1923. The Difference Between Good and Great: One Critical Choice
    1924. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1925. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1926. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1927. Debunking Running Terminology: What You Really Need to Know
    1928. Be Impressed by intensity, not volume.
    1929. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1930. S&C – What does the C actually mean?
    1931. Rethinking Injury Management:
    1932. Walk Your Way to Faster Running
    1933. RED-S; Relative Energy Deficiency in Sport
    1934. Periodisation Deep Dive
    1935. Low Energy Availability (LEA):
    1936. How do we burn calories? Let me count the ways…
    1937. Fuel Up to Smash Your Endurance Goals:
    1938. Supercompensation – the effective but counterintuitive training methodology.
    1939. Practical Mental Coping Strategies for Endurance Lows
    1940. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1941. The Importance of Periodisation in Endurance Training
    1942. Monitoring and Managing Fatigue in Endurance Training
    1943. All About Stress
    1944. Train your breathing for better race results
    1945. Does how you breathe really matter?
    1946. Unlocking Your Athletic Potential: Nature vs. Nurture
    1947. Recovery: The Unsung Hero of Triumphs
    1948. Build Consistently, Adapt Relentlessly
    1949. Minimum effort. Maximum Impact
    1950. Specificity is KING for Endurance
    1951. Strength Reigns Supreme in Endurance
    1952. The 5 Pillars of the DB Training Methodology
    1953. IM Training Log w/c 18/11/19

      * I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach 2 Insanity, 2 Boxercise, 1 LBT, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday.

      After the back spasm last Wednesday this week was all about protecting myself ready for my run race on Sunday. It was already planned as a de-load week so with the back issue as well things were pretty quiet.

      Mon: 12:15pm Total Body Conditioning

      As always. Mon is Row, Bike, Ski. The twist this week was that it was to be sprint efforts. 36 minutes of work, 4 minutes spent on each machine at a time varying the sprint time. This is a session I will revisit as it was a little bit wasted on me this week given that I couldn’t give it my all.

      Mon: 6:30pm Physio with Louise

      First session with the wonderful Louise. Bless her for being available at short notice. I’d gotten into the habit of having semi regular appointments with my sports therapist but for one reason or another I got out of the habit. This last week has taught me that this is something I cannot overlook. One hour of pretty intense therapy on my back, glutes and hamstrings and my mind is finally at ease knowing that there is nothing serious wrong. The diagnosis; extremely tight hamstrings and glutes so even more stretching required. I’m not sure how much more I can do but OK!

      Tue: Rest Day

      I wouldn’t normally rest on the Tuesday of a race week but given I only had physio last night and coached Insanity in the morning rest was the only sensible option.

      Wed: 12:15pm Total Body Conditioning

      After a chat with Kerry, forever looking out for me and putting out the sensible suggestions it was agreed I would forego PT this week, so as not to risk anything post physio and pre race, and just come in for some modified conditioning. I started with a 10 min consistent Row and then moved between intervals on the Assault Bike and various mobility stretches.

      Wed: 6:45am Indoor Cycle Class

      Week 7 of the programme and it’s Climbing week. Exactly as it sounds, 40 minutes of a variety of hills, presented in different ways. One of my favourite weeks as I am all about the climbing and not as strong with the speed stuff.

      Wed: 1:15pm Week 1 Row Programme

      On 18th January 2020 CrossFit Iron Duke are hosting their second charity row event. This time it’s The 2 Million Meter Row… teams of 4 people per rower, each team has to row 100,000 split into 25k per person. How we split the meters is up to us as long as each person does their bit. To support us in the build up to the event the coaches are releasing a weekly programme. Week 1 is 3 x 1000m, with 3 minutes rest. The goal is to be consistent with both pace and stroke rate. I took this really easy but my consistency was on point 🙂

      Thu: 9:30am Indoor Cycle Class (with MyZone)

      Second time for Climbing Week. Having the MyZone screen in the studio definitely helps with the effort levels. A lot of the guys in my class embraced it and bought the MyZone heart rate monitor. The screen shows everyones Heart Rate, Calories and Effort levels… I have some quite competitive people in my class, it makes it interesting for sure. What didn’t help was dropping a 20kg plate on my left foot during a session with my first PT client of the day. It landed directly on my big toe and the pain was pretty intense. I didn’t really want to know how bad it was so just got on with my day without removing my socks or shoes.

      Thu: 6:30pm Coach By Colour Indoor Cycle Class

      Week 5 for my evening lot which means the Power Pyramid. I talked about this in last weeks log so will not repeat myself. I did finally take my sock off for the first time after the class and it wasn’t tooooo bad. The nail was split and the right half was pretty black. I cut the nail down as low as possible but I got next to no sleep due to the pain!

      Fri: Rest Day

      I had planned to hit a Conditioning Class today but my morning ran away with me and food became a priority so I skipped class in favour of lunch. Given I had plans to run a Marathon, or possibly an Ultra on Sunday I wasn’t at all concerned about taking an extra rest day. Especially as my Friday morning is spent at Nuffield Chichester coaching Insanity, LBT and Tabata pretty much back to back!

      Sat: Rest Day

      Sun: Festive Frolic Run, by On The Whistle

      I won’t go into massive detail about the race here as I will write a separate race report blog but I will say I achieved my goal of a marathon plus, (6 laps equalled roughly 28 miles).

    1954. The Difference Between Good and Great: One Critical Choice
    1955. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1956. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1957. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1958. Debunking Running Terminology: What You Really Need to Know
    1959. Be Impressed by intensity, not volume.
    1960. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1961. S&C – What does the C actually mean?
    1962. Rethinking Injury Management:
    1963. Walk Your Way to Faster Running
    1964. RED-S; Relative Energy Deficiency in Sport
    1965. Periodisation Deep Dive
    1966. Low Energy Availability (LEA):
    1967. How do we burn calories? Let me count the ways…
    1968. Fuel Up to Smash Your Endurance Goals:
    1969. Supercompensation – the effective but counterintuitive training methodology.
    1970. Practical Mental Coping Strategies for Endurance Lows
    1971. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1972. The Importance of Periodisation in Endurance Training
    1973. Monitoring and Managing Fatigue in Endurance Training
    1974. All About Stress
    1975. Train your breathing for better race results
    1976. Does how you breathe really matter?
    1977. Unlocking Your Athletic Potential: Nature vs. Nurture
    1978. Recovery: The Unsung Hero of Triumphs
    1979. Build Consistently, Adapt Relentlessly
    1980. Minimum effort. Maximum Impact
    1981. Specificity is KING for Endurance
    1982. Strength Reigns Supreme in Endurance
    1983. The 5 Pillars of the DB Training Methodology
    1984. IM Training Log w/c 04/11/19

      * I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.

      This week things got back on track. The smallest hints of my cold were still lingering but overall I was feeling pretty damn good. I didn’t have any specific goals for this week, apart from 6 days on, one day off and that wasn’t ever really in doubt.

      Mon: 12:15pm Total Body Conditioning

      Usual Monday of Row, Bike, Ski. This week, for 39 minutes. 40 seconds on, 20 seconds off. Actually not as bad as it first sounded.

      Mon: 1pm Brick Session

      I sacked off the CrossFit class today as I really felt I ought to do some running. I decided to haul an Assault Bike to the entrance of the gym for a brick session and set the clock for 30 minutes. Another simple workout; 20 cals on the bike, 100m run, 20 cals, 200m run, 20 cals, 400m run and repeat. I got 2 rounds plus a bit extra in my self inflicted time cap.

      Tue: 1pm CrossFit Class

      November is the month of remembrance and at CrossFit Iron Duke we pay our respects by completing one Hero WoD a week, every week. We started this week with ‘The Chief’; 5 x 3 min AMRAPS, with one min rest in between, of 3 Power Clean, 6 Push Up, 9 Air Squat. I’m pretty good at pacing the longer workouts but I was definitely grateful for the push from Coach Harry before the start of the last round to get the extra reps and not just coast home. I’m leaving the coasting to my Coach, who does it so well, right Kerry? ;0)

      Wed: 6:45am Indoor Cycle Class

      Quite a few people have asked why I don’t include the classes I coach in my Training Log as surely they are adding to my training. As a Class Instructor I am a Coach and not ‘Paid to Train’ which is how some instructors view it. If I am training I am not coaching. I can’t be. There is no way I could do a class such as Insanity as well as watch everyone else, consistently check form, cue movement patterns, correct common errors, motivate effectively etc and if I’m not doing all of that then I am not there for the full benefit of my participants. The only class where I am actually capable of being an effective coach while still engaging 100% with the content is in the cycle studio. I will occasionally get of my bike if I feel it is needed but overall most members want to see you up there, sweating, struggling and suffering with them. I know this because I get told this a lot! So I am now including the Cycle classes as I do on the training log.

      Wed: 1pm PT Session with my Coach

      Today was about overcoming a bit of a fear, although I didn’t know this was the plan. I’m not too bad at box jumps and can jump on to a 30 inch soft box. However, turn a wooden box from 20″ to 24″ and I just can’t do it… or rather I couldn’t do it. Kerry had me move from wooden to soft box at increasing heights and lo and behold I can now add 24 inch box jumps to the ‘can do” list 🙂 Kicking up into a handstand though remained firmly on the ‘nope’ list with no real improvement made. Oh well, luckily I don’t need the skill of kicking up into a handstand to complete my Iron Man whereas explosive box jumps have some actual carry over.

      Thu: 9:30am Indoor Cycle (with Myzone HR Training)

      As I coach Indoor Cycle more as a Power Trainer, and put my Thursday pm lot through regular FTP testing, I run my Cycle classes on a 12 week periodised training plan. All of my classes follow the same programme whether we are using HR monitoring, Coach by Colour Power Training or just a regular indoor bike. The idea is that after every 12 week cycle your levels or FTP should go up so that every time you restart the programme the easier beginning weeks should still feel challenging and we can still push for the desired adaptations.

      Thu: 1pm CrossFit Class

      Partner Workout with the Hubby today. We don’t actually train together often at all so this was quite fun. If we are in the box together during a busy class we try and work with other people. Head Coach Toby used to split us up when we first joined to ensure we got to know other people and the habit has stuck. The workout was a 40 min AMRAP where one person rests while the other works. The work consisted of 100 single under skips, a 200m run and a 300m row and as Carl is faster than me (on the running and the rowing… not the skipping, I kick his ass at skipping!) I got a little less rest than him but we both gave everything we had and did a pretty good job.

      Thu: 2:15pm 10 Min Pull Up / Push Up EMOM

      My weekly upper body strength piece to get back the lost strength thanks to “the rib” and to hopefully surpass my previous best. 10 minutes of Pull Ups, followed by 10 minutes of Push Ups, done as a 3 rep EMOM (every minute on the minute).

      Thu: 6:30pm Coach by Colour Indoor Cycle

      Coach By Colour is specific Power Training technology, created and run on ICG bikes and by far my favourite way to run a cycle class. It is robust, there is no time lag like there is with Heart rate Training and you cannot hide, either from yourself or me as your power zone is literally beaming out of the front of your bike. If you are serious about improving your bike, or overall, fitness then Power Training is definitely the way to go.

      Fri: 12:15pm Total Body Conditioning

      Three 10 minute workouts; Firstly 10 mins (1 on, 1 off) on the Assault Bike. Second, a 10 min EMOM (40 secs on, 20 off) of Dumbbell Thrusters and Dumbbell Swings and finally a 10 min AMRAP of 10 Calories on the Ski Erg, 8 Burpees to a Plate and 6 Plate Ground to Overhead. Nothing complicated and I actually felt better after the workout than before.

      Fri: 2:30pm Zone 2 10k Run

      I pushed the distance on my Zone 2 Training from 5k to 10k and it was nearly doubly frustrating. As usual, the first couple of miles were straightforward. Running at a comfortable and easy pace, HR where I want it to be and everything going all good. The next 4 miles though…same old song and dance. Try and hold a decent ( and by that I do not mean fast, just decent) run pace and the HR shoots into Zone 3, and then sometimes Zone 4. Walk to bring it down, push into a run and it shoots straight back up. I perservered though. I did the whole long (!) thing in Zone 2 as much as possible without intentionally pushing up. A couple of the guys in my Accountability group are joining me on the Zone 2 training thing and I think we are all finding the same thing, which is that it is a slow but worthwhile process.

      Sat: Rest Day

      Sun: 9:30am, Sunday Funday with the Forza Fitness Squad

      6 of us turned up to play and so we all contributed to the plan. I chose to revisit the 5 min bike test, Suzanne wanted more Core work (she always wants more Core work!), Angela wanted to incorporate the Kettlebell and then we put some boxing around all of that and away we went. One hour later we are all very happy, sweaty and ready for cups of tea!

      Another week done 🙂

    1985. The Difference Between Good and Great: One Critical Choice
    1986. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    1987. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1988. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1989. Debunking Running Terminology: What You Really Need to Know
    1990. Be Impressed by intensity, not volume.
    1991. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1992. S&C – What does the C actually mean?
    1993. Rethinking Injury Management:
    1994. Walk Your Way to Faster Running
    1995. RED-S; Relative Energy Deficiency in Sport
    1996. Periodisation Deep Dive
    1997. Low Energy Availability (LEA):
    1998. How do we burn calories? Let me count the ways…
    1999. Fuel Up to Smash Your Endurance Goals:
    2000. Supercompensation – the effective but counterintuitive training methodology.
    2001. Practical Mental Coping Strategies for Endurance Lows
    2002. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2003. The Importance of Periodisation in Endurance Training
    2004. Monitoring and Managing Fatigue in Endurance Training
    2005. All About Stress
    2006. Train your breathing for better race results
    2007. Does how you breathe really matter?
    2008. Unlocking Your Athletic Potential: Nature vs. Nurture
    2009. Recovery: The Unsung Hero of Triumphs
    2010. Build Consistently, Adapt Relentlessly
    2011. Minimum effort. Maximum Impact
    2012. Specificity is KING for Endurance
    2013. Strength Reigns Supreme in Endurance
    2014. The 5 Pillars of the DB Training Methodology
    2015. IM Training Log w/c 28/10/19

      * I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.

      This week has not been a great week. I woke up with a cold on Thursday and this negatively affected the second half of my week. My diary was a bit all over the place anyway due to it being half term and I’d planned to do all my running from Thursday onwards when time would allow. This means that no running took place but I decided it was better to submit to the cold rather than push through and possibly make thing worse. I will admit I am probably a little more worried about illness since becoming so ill with a cross contamination of viruses in January that I was put on bed rest, suffered post viral fatigue and warned about Chronic Fatigue. That shit knocked me out for weeks and I do not want that to happen again. So, anyway not a massively effective week but some stuff got done.

      Mon: 4pm Total Body Conditioning

      Due to my weird timetable this week I couldn’t hit my usual lunchtime training so I met my husband at the box during Open Gym and we worked our way through the TBC class programme. As usual it was Row, Bike, Ski and this time in increasing intervals of 1 min, 2 min, 3 min, 4 min, all with 1 min rest in between.

      I followed this with a 10 minute Push Up EMOM.

      Tue: 1pm Crossfit Class

      We were encouraged to go heavier with our kettlebell today which created a long internal (and external, with one of my favourite training partners, Claire) debate, as we were also told that ideally we should be doing the sets unbroken. The workout was a 50, 40, 30, 20, 10 of Russian Kettlebell Swings, Double Unders, Sit Ups with each round being followed by a 200m run. Thats a lot of swings, and a big set to do unbroken as the start. Claire decided to go for it with the weight so I followed suit. I did not manage to go unbroken on the first 2 sets! Maybe it wasn’t the most sensible choice as I haven’t done KBS since “the rib incident” but I had a “fuck it” moment and decided that if I didn’t try, I wouldn’t know so lets see what happens. Overall, the workout went well but then double unders and sit ups are two of the things I can do well. There are not many other things on this list!

      Tue: 2:15pm Another Harry Reynold’s Workout

      It got the end of the class and someone asked me if I was running. I said no, but felt like I wanted to do something else. I just didn’t know what. Coach Harry piped up that there was something ready on the board if I wanted to join in. I really enjoyed the last time I trained with him, it’s kinda fun trying to keep up him, not that I stand a chance in hell really as he’s mid twenties and one of the best CrossFitters at our gym but it’s good motivation. For anyone wondering I am a less than average crossfitter. I looked at what was on the board and headed back to my bag to get my skipping rope back out as it was rowing, skipping and wall balls. Three movements I love so, good times ahead.

      The workout was 5 rounds, each round was 6 minutes and in that 6 minutes we had to complete 50 double unders, 30 calories on the row (40 for Harry) and 30 Wall Balls. The first round went pretty smoothly. The skipping was fast and unbroken, the row was smooth and the wall balls felt ok. That was where the good times ended. On the next round I lost my ability to skip. I whipped myself so badly it bought tears to my eyes and every time I tried to double under I tripped on the rope. This had never happened to me before. My leg was stinging and nothing was working. I could have launched my rope across the gym and given up but I tried some single unders and they went ok so I had a word with myself, doubled up the amount to make it fair and got on with it. I finished this round considerably behind Harry and told him he was to blame for my shit skipping. Not because he tripped me (which he has had a habit of doing in the past because he thinks it’s funny, the little Goblin!) but because his workout stole my skipping magic. Once I accepted my fate of single unders, after trying double unders and failing, things got back on track. Each round hurt a little more than the last but eventually it was done and it felt good.

      Wed: 1pm PT with my Coach

      Oh boy, did Kerry have something in store for me today. The session started with some fairly normal Overhead Walking Lunges. This was done with a barbell and increasing weights. So far so good. Then she introduced her next idea… she explained that she’d been thinking about how to improve core stabilisation for the swim and the bike, how we’d been talking about yoke carries a little while back and then started threading kettlebells on to the ends of the barbell using resistance bands. Hey presto, an improvised yoke!

      It was really weird and not as easy at it looked. I have never walked so weirdly in all my life (I hope). My feet turned in, I had a very defined heel strike and nothing was normal. I walked that barbell across the gym on my back and in the front rack position, we added heavier kettlebells and then a weight plate each end. My walk got less weird but I didn’t get it a point where I could just walk. Neither of us listened to Head Coach Toby’s suggestion of trying it overhead (thank goodness) although maybe in time this will be achievable.

      The session ended with a quick beasting sponsored by the number 5 involving the Assualt Bike and the 30kg D Ball.

      Thu: The start of the cold

      As I coach two indoor cycle classes, one at either end of the day I decided to stay away from the gym and rest up in between. I was also very aware that we are in Open season at the box and I didn’t want to be responsible for passing anything on to anyone, least of all one of the guys aiming for the Online Qualifiers or a Sanctional.

      Fri: 12:15pm Total Body Conditioning

      As I was less achey, less snotty and void of a cough I decided to try TBC to see how it goes. You don’t work massively close to anyone during TBC so I figured I could stay in my bubble and just do my thing. It was a really good class consisting of a 35 min EMOM of Assault Bike, Burpee, Devil Press, Plate Cluster and Ski Erg. Toby varied the intervals each round which I found made it more fun than usual.

      After class however, the Cocodomol which I had taken to get me through my 3 morning classes wore off and I found the aches and sinus pain come back with a vengeance. Luckily Saturday is always my rest day and I decided to just see how things go and not put pressure on myself on Sunday. Sunday came and in the morning I thought I might do a run in the evening but the evening came and instead of a run there was a Papa Johns Pizza. Oh well! Tomorrow is a new week and hopefully by giving myself this time I was be fighting fit and ready to go.

    2016. The Difference Between Good and Great: One Critical Choice
    2017. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    2018. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2019. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2020. Debunking Running Terminology: What You Really Need to Know
    2021. Be Impressed by intensity, not volume.
    2022. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2023. S&C – What does the C actually mean?
    2024. Rethinking Injury Management:
    2025. Walk Your Way to Faster Running
    2026. RED-S; Relative Energy Deficiency in Sport
    2027. Periodisation Deep Dive
    2028. Low Energy Availability (LEA):
    2029. How do we burn calories? Let me count the ways…
    2030. Fuel Up to Smash Your Endurance Goals:
    2031. Supercompensation – the effective but counterintuitive training methodology.
    2032. Practical Mental Coping Strategies for Endurance Lows
    2033. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2034. The Importance of Periodisation in Endurance Training
    2035. Monitoring and Managing Fatigue in Endurance Training
    2036. All About Stress
    2037. Train your breathing for better race results
    2038. Does how you breathe really matter?
    2039. Unlocking Your Athletic Potential: Nature vs. Nurture
    2040. Recovery: The Unsung Hero of Triumphs
    2041. Build Consistently, Adapt Relentlessly
    2042. Minimum effort. Maximum Impact
    2043. Specificity is KING for Endurance
    2044. Strength Reigns Supreme in Endurance
    2045. The 5 Pillars of the DB Training Methodology
    2046. IM Training Log w/c 21/10/19

      * I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.

      A pretty smooth week this week. I achieved my goal of 6 days on, 1 day off so that worked! The thing that I have let slide already is the mobility work. I nailed that for the total of 1 week, oops!

      Mon: 12:15pm Total Body Conditioning

      Usual Monday programming of Row, Bike, Ski. 3 minutes on 1 minute off for 3 rounds. Given my extra rest day at the weekend I was determined to put the effort in today, whilst being mindful of the fact that I was staying for the CrossFit class. It’s a fine balance and not one I always get right.

      Mon: 1pm CrossFit Class

      5 Minute rounds of DB Snatch, Squats and 200m Run Sprints. The quicker you got the work done, the more rest you got and I as aiming for consistency but started to slow in the final 2 rounds. It was a workout that I really liked the look of, was really looking forward to doing but man, did it hurt. It hurt way more than I thought it would but I did love it.

      Tue: 12:15pm Zone 2 5k Run

      Once again the first 2 miles went according to plan but mile 3 was hard work, trying to keep the heart rate where I want it. It was marginally quicker than last weeks efforts so something must be working.

      Tue: 1pm CrossFit Class

      I was not looking forward to this workout and it wasn’t much fun. It was simple; 10 – 20 – 30 – 40 Box Jumps, Push Ups, Jumping Pull Ups. Anytime the rep scheme increases I mentally find it a little tougher. I don’t think I am alone in that. There was an 18 minute time cap and I didn’t finish the final set of 40 Pull Ups. It was close but I was literally working in single reps as my upper body had nothing left.

      Wed: 12:15pm Total Body Conditioning

      3 10 minute workouts separated by 2 minutes rest. 1 AMRAP of Over Row Buprees, Squats and 200m Row Sprints. Another of 2x8kg DB DT (12 Deadlift, 9 Hang Power Clean, 6 Shoulder to Overhead) + 20 Mountain Climbers and finally a 1 min on, 1 min off Max Effort Ski. I’ve loved DT whenever I’ve done it with a barbell but the dumbbell version was not so great. I think my shoulders, arms and lats were still feeling the effects of yesterday but you know, no excuses. I think we all agreed though that this was one of the toughest TBC classes we had done in a while, possibly ever!

      Wed: 1pm CrossFit Class

      I really didn’t want to stay for class but that attitude does not an IronMan make so I ordered myself to just refill the water bottle and get my ass to the board for the class briefing. One more AMRAP for the day; 3 Snatch, 6 Clean and Jerk, 400m Run. Ouch! During the skill work practising the lifts even just the barbell felt heavy and I wanted to ensure my technique was as good as possible so I didn’t add anymore weight and stuck at 15kg. I took my time on the lifts, focussing on form and tried to push hard on the runs. I’m not sure I was particularly quick on the run but I do know I couldn’t have done anymore.

      Thu: 1pm CrossFit Class

      Consistency was the name of the game today. 5 Rounds comprising of 3 minutes work, 1 minute rest and the goal was to hit the same number of reps every round. The rounds were made up of 1 min Max Effort Wall Balls, Hang Power Snatch (yep, more Snatch work!) and Calories on the Rower. Despite being in a world of pain I actually really enjoyed this one and managed to score pretty evenly.

      Fri: 12:15pm Total Body Conditioning

      Again, 3 10 minute workouts separated by 2 minutes rest. 1 AMRAP of 200m Run Sprints, 10 Single Arm 10kg Devil Press. 1 EMOM of 40/20 2x10kgDB Box Step Overs and Ski and 1 min on, 1 min off Max Effort on the Assault Bike. Despite teaching 3 classes prior to arriving at the gym, and knowing that I feel wiped out, I always have the intention of doing the double of TBC and CrossFit Class but as per the last two weeks, I finished TBC and quit. I think I’m using the fact that it’s ‘The Open’ as a bit of an excuse as I’m not doing The Open this time round. Maybe in 3 weeks time, when it’s all over, I will be more inclined, or have less excuse, to suck it up and stay for class.

      Sat: Rest Day

      More alcohol today. I have drunk more in the last 6 weeks than I think I have all year. It’s not that big a deal. It wasn’t a vast amount of alcohol but I already know that in 2020, until we arrive at the CrossFit Games, post IronMan, I will not be drinking, at all.

      Sun: 9:30am Sunday Boxing Squad

      3 of my girls came over today to workout with me. Along with working some combinations we included a 5 min Assault Bike Test, 100m Row Sprints, Box Step Ups, Squats and Sit Ups. 1 hour of fun, team work and sweat.

      Sun: 5:30pm 5k Run

      I was planning to do a zone 2 run but as soon as I got outside I thought sod it, I’m just going to run. I pulled my sleeve down over my watch and did just that. As most runners do, I accurately know 1 mile, 3 mile and 6 mile routes in all directions from my house so I choose a 3 mile route and set off. It was comfortable and I was having a long conversation with David Goggins in my head (I don’t like to run with music). When I got back I was pleasantly surprised to find I’d run a 26:57 while keeping my heart rate in zone 2 for 20 minutes. This whole Zone 2 training stuff does actually work it seems.

      *A few of you have asked what my full week actually looks like so here it is!

    2047. The Difference Between Good and Great: One Critical Choice
    2048. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    2049. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2050. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2051. Debunking Running Terminology: What You Really Need to Know
    2052. Be Impressed by intensity, not volume.
    2053. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2054. S&C – What does the C actually mean?
    2055. Rethinking Injury Management:
    2056. Walk Your Way to Faster Running
    2057. RED-S; Relative Energy Deficiency in Sport
    2058. Periodisation Deep Dive
    2059. Low Energy Availability (LEA):
    2060. How do we burn calories? Let me count the ways…
    2061. Fuel Up to Smash Your Endurance Goals:
    2062. Supercompensation – the effective but counterintuitive training methodology.
    2063. Practical Mental Coping Strategies for Endurance Lows
    2064. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2065. The Importance of Periodisation in Endurance Training
    2066. Monitoring and Managing Fatigue in Endurance Training
    2067. All About Stress
    2068. Train your breathing for better race results
    2069. Does how you breathe really matter?
    2070. Unlocking Your Athletic Potential: Nature vs. Nurture
    2071. Recovery: The Unsung Hero of Triumphs
    2072. Build Consistently, Adapt Relentlessly
    2073. Minimum effort. Maximum Impact
    2074. Specificity is KING for Endurance
    2075. Strength Reigns Supreme in Endurance
    2076. The 5 Pillars of the DB Training Methodology
    2077. IM Training Log w/c 14/10/19

      * I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.

      Once again plans went awry but at this stage in the game I am not worried about it. I’m lucky enough to be a part of an Accountability Group with 5 awesome guys I met doing Tough Mudder. We check in with each other, discuss workouts, training plans, share anything we think will be useful, and talk about David Goggins… a lot! One of the things we’ve started doing recently is setting a personal weekly goal and due to how things have been going I have made mine for next week really simple; Train 6 days out of 7 as last week I only hit 5. My training plan is always 6 days on, 1 day off with Saturday as my rest day so to make sure the fundamentals are right this week that is my main focus, rebuild my routine. Yes it has only been a week but stuff can start to slide really easily if you let it and I am just making sure that doesn’t happen.

      Mon: 12:15pm Total Body Conditioning

      Mon is always a pure Row, Bike, Ski day and todays formula involved 3 rounds of Tabata on each piece of equipment. Simple and highly effective.

      Mon: 1pm CrossFit Class

      I was on my own for class today which was tough as for a workout like this one it is good to have someone to go against. I really love rowing next to someone really strong as it pushes me to go that little bit more. Class format was straight forward; 10 x 250m sprints, rest 1:1 (meaning rest as long as each sprint takes). Fastest sprint 51.9, Slowest 54.9. It was a true slog and suckfest but Coach Toby turned ‘The Prodigy’ up loud (one benefit of being in class by yourself – you can own the playlist if you ask nicely, although I didn’t need to ask, Toby knows me that well!) and I was away 🙂

      Tue: 12pm Zone 2 5k run

      My zone 2 (low aerobic) heart rate ranges from 140 to 156 and for the first two miles I could hold a steady run and stay in this zone. The last mile went completely to hell and I seemed to be walking every minute as the moment I started running I was pushing into the high aerobic zone. Very frustrating but I am trusting the process and just going with it.

      Tue: 1pm CrossFit Class

      Today was a repeat of an Open workout, 14.5 and 16.5. A grim couplet of Thursters and Bar Facing Burpees. It was sweaty, it hurt but my goal was just to keep moving and get the thing done and I made the time cap. Job done.

      Tue: 2:15pm A Harry Workout

      I was rehydrating in the social area at the gym post class, everyone else had left and I was about to get my stuff together and leave when Coach Harry looked at me and said just two words “Bike Sprints?” Me being me, my only response was “how many?’ and that was that. 6 rounds of 90 sec work/ 90 sec rest, completing 15 cals on the Assault Bike and as many 10kg DB Power Cleans as possible in the remaining time. It was my first time working out with Harry and I was determined to put up a fight on the bike so as not to get left behind. It was tough but fun. For some reason Assault Bike and Dumbbells are a favoured combination of mine.

      Wed: 1pm PT Session

      Dogshit Deadlifts today! Yes I know I am getting over a cracked or broken rib or whatever but we did deadlifts not even a month a go and I did better than I did today. The plan was 5 x 5 but I didn’t get that far. 65kg went up fine, 5 times, no issues. Add 5kg and for whatever reason I could not pick 70kg up off the floor. Last time, I was picking up 80 for 5 and my rib is better now that it was then so no idea what was going on.The only thing I know for sure is, it was a weak day! Second part of my session went much better; 45kg Deadlifts and Prowler Pushes. Talk about a lactic acid quad burn.

      Thu: 12pm Zone 2 5k run

      Another run where the first 2 miles were great but the third mile was spiking heart rates and lots of walking. This has to get better though right?!

      Thu: 1pm CrossFit Class

      All about the Back Squat today and after my shit day with the barbell yesterday lets just say I was feeling a little nervous about how this was going to go. 5 sets of 3, building to a heavy 3 for the day. Since ‘rib gate’ I haven’t tested my back squat, or any squat that much, but in July I hit 65kg which is a good average for me. I am pleased to say that I hit 65kg today, although I took my time getting there. I hit 60kg ok, put 65 on the bar, did one rep, decided I didn’t like it so took it off again. Hit 60kg again, had a word with myself, loaded up 65 and hit my 3 reps. What was all the fuss about? It’s a barbell, I love it but I am not confident with it so yes, sometimes I make a fuss! Finished the session with some accessory work in the shape of 3 x 20 15kg DB 24″ Step Ups.

      Thu: 2pm Playtime with Jade

      I was trying to decide what else to do when I noticed Jade at the back of the box with a barbell out. We’d already done 30 burpees as it’s her 30th birthday today and the tradition in our gym is that you do birthday burpees. I managed to coerce all of the 1 o clock class in to doing them with her as who wants to do 30 burpees alone on their birthday. I ended up joining her and her barbell and we worked our way through sets of power cleans and power snatch. Next up was 30 Pull Ups, then 30 Push Ups and finally some skipping. Happy Birthday Jade 🙂

      Fri: 12:15pm Total Body Conditioning

      Another ‘made up on the spot and ingenious session’ by head Coach Toby involving a 10 min Assault Bike Test, Goblet Squats, Max Effort Rows and a Team Challenge of Ski Erg Cals and Burpees. Just like last week, I had planned to jump in the 1pm class but was completely done in so skipped it and just helped judge the guys doing The Open.

      Sat: Rest Day

      I had planned to do something today as the Forza Fitness squad were going out in the evening and I knew that Sunday would most likely be a write off. But, the day was busy, no workout was done so, rest day. There were a couple of burpees on the dance floor that night though!

      Sun: Rest Day

      And here is where it all fell apart. Sat night some of us made plans to train together today. The night wore on, more cocktails were drunk but we were still talking, and fist bumping, about training. Roll on Sunday and everything is quiet… no messages are being exchanged, everyone is busy, my dog went back to school (advanced classes as well 🙂 ), the boy and I had an afternoon nap, dinner time rolls around and it is clear that nothing resembling a workout is going to happen. No biggie though, last night was worth it and come 2020 the alcohol will be cut completely. I barely drink as it is and these nights happen less than once every 2 months so I’m not beating myself up about it. Whats the point. It’s done, it’s happened. Tomorrow is a new day, a new week and I have my goal. Train 6 days out of 7, no excuses. So I will do just that and have no remorse about 1 missed workout!

    2078. The Difference Between Good and Great: One Critical Choice
    2079. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    2080. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2081. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2082. Debunking Running Terminology: What You Really Need to Know
    2083. Be Impressed by intensity, not volume.
    2084. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2085. S&C – What does the C actually mean?
    2086. Rethinking Injury Management:
    2087. Walk Your Way to Faster Running
    2088. RED-S; Relative Energy Deficiency in Sport
    2089. Periodisation Deep Dive
    2090. Low Energy Availability (LEA):
    2091. How do we burn calories? Let me count the ways…
    2092. Fuel Up to Smash Your Endurance Goals:
    2093. Supercompensation – the effective but counterintuitive training methodology.
    2094. Practical Mental Coping Strategies for Endurance Lows
    2095. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2096. The Importance of Periodisation in Endurance Training
    2097. Monitoring and Managing Fatigue in Endurance Training
    2098. All About Stress
    2099. Train your breathing for better race results
    2100. Does how you breathe really matter?
    2101. Unlocking Your Athletic Potential: Nature vs. Nurture
    2102. Recovery: The Unsung Hero of Triumphs
    2103. Build Consistently, Adapt Relentlessly
    2104. Minimum effort. Maximum Impact
    2105. Specificity is KING for Endurance
    2106. Strength Reigns Supreme in Endurance
    2107. The 5 Pillars of the DB Training Methodology
    2108. IM Training Log w/c 07/10/19

      * I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.

      The plans I had this week didn’t quite work out. I didn’t get in the three runs I’d wanted but I still trained 6 days out of 7 so I’m not going to stress about it. Running was programmed in a couple of the workouts so it’s not like I didn’t do any.

      Life will sometimes get in the way and thats ok, it has to be otherwise I’d be a gibbering wreck rocking back and forth in a corner thanks to the amount of set backs I’ve had over the last two years! Things are what they are, you control the controllable (thanks Toby for drilling this in to me) and do what you can with what you have.

      Mon: 12:15pm Total Body Conditioning Class

      More simple but effective cardio conditioning. 3 minutes on, 1 minute off rotating between the Assault Bike, Rower and Ski Erg for about 35 minutes.

      Mon: 1pm Crossfit Class

      4 Rounds for time; 800 meter run (so theres 2 miles straight off the bat), 20 Push Ups and 20 Box Jumps. Trying to run efficiently straight after quite a high volume of box jumps was not easy and this is something I’m definitely going to incorporate more into my training.

      Tue: 1pm CrossFit Class

      Two 6 minute AMRAP’s with a 3 minute rest in between. First one involved a 750m row and then 50 15kg Thrusters. If you finished within the 6 minute time cap you got a longer rest. I got an extra 12 seconds 🙂 Second AMRAP was 200 Double Unders, 20 15kg Thrusters and then as many Over Bar Burpees as you could do. Safe to say this whole thing was a sucky sweat fest but the major positive for me was that I was able to do Thrusters without pain for the first time since cracking the rib. I left the gym on a real high as I finally felt like maybe, just maybe, it was healed and I could put the injury behind me.

      Tue: 2:15pm Zone 2 5km Run

      I’d finally managed to adjust my heart rate zones on my Garmin to work off the % of my Lactate Threshold Heart Rate, rather than Max HR and this run felt more effective than those of last week. It also means that my 30 minute Max Effort Assault Bike workout was not for nothing so you know, winning.

      Wed: 12:15pm Total Body Conditioning Class

      Three 10 minute workouts with 2 mins rest in between. More running in the first one, this time 200m sprints teamed with 10kg DB Deadlifts. Second one was Ski Erg Max Effort intervals and finally an EMOM alternating between the Assault Bike and a 12kg Slamball.

      Wed: 1pm CrossFit Class

      This class was all about being calm and controlled and working though the technique of a Ring Muscle Up (RMU). It involved breaking the movement down, practising the different components and adding some accessory work in the form of DB Strict Press and Hollow Holds. Although I am miles away from being able to do a RMU I was again able to do things without feeling pain and discomfort that even a couple of weeks ago were causing me issues so more elation ensued.

      Wed: 2pm Meeting with my Coach

      No PT session today as we had a planning session. The upshot of this was that for the rest of 2019 (all 12/13 weeks of it!) I am going to focus on the fundamentals… staying injury and illness free, getting my weight down, making sure my rib is 100% healed, building my upper body and core strength and increasing my base fitness in relation to endurance and power.

      Thu: 1pm CrossFit Class

      Snatch tekkers and then more running today. I have lost a lot of the confidence I had built when it comes to throwing a barbell above my head. Hopefully, with the rib issue becoming a thing of the past, I can get over this pretty quickly. For the second week in a row I put 25kg on the bar and then failed to get it off the ground. My snatch 1RM is only 35kg anyway as it’s a complex lift and not one that I have spent a huge amount of time on. As the workout was a 15 min AMRAP of a 200m run and 3 Snatch I decided to keep it light and focus on drilling my technique every lift. With only a 15kg bar, Coach Harry made it very clear I was not to miss one lift. Roger that!

      Fri: 12:15pm Total Body Conditioning Class

      Another three 10 minute workouts separated by first 2 and then 1 minute rest. First up, one of my favourite combinations; Assault Bike sprints and DB Snatch. Second; max effort Row intervals and lastly Wall Balls and Burpees. I gave this everything I had, to the extent that I had nothing left in the tank so signed myself out of the 1pm class. The biggest takeaway today was that I felt stronger on the rower than I have done in months so once again, proof that my injuries were fading fast.

      Sat: Rest Day

      Sun: 9am Gym Session

      Brunch plans were the most important thing today (priorities and balance right) so after coaching a Bootcamp Class at Nuffield Chichester I made use of their facilities and the half hour I had available and decided to just do all the things I enjoy. I repeated the Assault Bike and DB Snatch workout from Friday. I did Annie, my favourite CrossFit Girl workout (50,40,30,20,10 Double Unders and Sit Ups) and some Ski Erg Intervals. I did look at the treadmill but I have no interest in running inside. There was a guy in the gym, who I know is an IronMan and in training for another one next year. He did a serious amount of time of the Watt Bike (I know this because he was on it when my class started at 8:15 and still on it while I was skipping) and then hit the treadmill. I guess that’s the traditional, and in most peoples eyes, more sensible use of time (especially in the winter) when training for an IM but no thanks. It just isn’t me!

      **The other thing I’ve added in to my routine this week is more mobility and stretching work. I am finally making use of my ROMWOD account ( I should after it auto-renewed and over £100 left my bank account!) Hopefully this will help with the ‘staying injury free’ goal 🙂

    2109. The Difference Between Good and Great: One Critical Choice
    2110. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    2111. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2112. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2113. Debunking Running Terminology: What You Really Need to Know
    2114. Be Impressed by intensity, not volume.
    2115. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2116. S&C – What does the C actually mean?
    2117. Rethinking Injury Management:
    2118. Walk Your Way to Faster Running
    2119. RED-S; Relative Energy Deficiency in Sport
    2120. Periodisation Deep Dive
    2121. Low Energy Availability (LEA):
    2122. How do we burn calories? Let me count the ways…
    2123. Fuel Up to Smash Your Endurance Goals:
    2124. Supercompensation – the effective but counterintuitive training methodology.
    2125. Practical Mental Coping Strategies for Endurance Lows
    2126. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2127. The Importance of Periodisation in Endurance Training
    2128. Monitoring and Managing Fatigue in Endurance Training
    2129. All About Stress
    2130. Train your breathing for better race results
    2131. Does how you breathe really matter?
    2132. Unlocking Your Athletic Potential: Nature vs. Nurture
    2133. Recovery: The Unsung Hero of Triumphs
    2134. Build Consistently, Adapt Relentlessly
    2135. Minimum effort. Maximum Impact
    2136. Specificity is KING for Endurance
    2137. Strength Reigns Supreme in Endurance
    2138. The 5 Pillars of the DB Training Methodology
    2139. IM Training Log w/c 30/09/19

      * I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday.

      This week the focus on low heart rate training, in relation to running and cycling and also back to back sessions to improve endurance.

      Mon: 12:15pm Total Body Conditioning Class

      Very simple but effective cardio conditioning circuit cycling through 2 mins on, 1 min off between the assault bike, rower and ski erg for just over 35 minutes.

      Mon: 1pm 5k Run

      First attempt at zone training. 5k run working to keep my heart rate in the aerobic zone and below 142. It was a very slow 5k!

      Tue: 1pm CrossFit Class

      A lot of time spent working on pull ups during the skill/strength portion of the class. I am definitely seeing some progress with regards to my broken/cracked rib and things involving me hanging off a bar are getting easier again 🙂 The WOD was a grim 15 min AMRAP of 5 x Jumping Chest to Bar Pull up, 10 x 45kg Deadlift, 16 12.5kg Alt DB Snatch and a 200m row. Usually I love DB Snatch but today it just sucked a little less than everything else sucked!

      Tue: 2:15pm 5k run

      Second attempt at zone training. Again working to keep my heart rate in the aerobic zone and below 142. Went slightly better than yesterday 🙂

      Wed: 12:15 Total Body Conditioning Class

      First order of the day, a 10 minute assault bike effort. This started to remind me of the horrors of last weeks 30 min max effort threshold heart rate test but luckily I had my girl Claire on the bike next to me and she, without saying a word, pushed me to get it done and get it done well. 1 minutes rest and then it was on to 2 10 min EMOM’s involving Rowing & 10kg Plate Cleans and Ski Erg & DB Down Ups.

      Wed: 1pm Crossfit Class

      No run today as I really wanted to do this class. A 10k partner row. The rules being you can split the meters however you want but both partners must row 5k each and the time cap is 40 minutes. I bagged the awesome Olly as my partner at the beginning of the TBC class… and then started to question my sanity as that boy is seriously fast and I realised I would be getting very little rest! We always make a good team though and despite it being a workout that really, really hurt, we managed to have a lot of fun and smash the time cap!

      Thu: 12:00pm 5k Run

      Third run of the week and the first mile was great, I didn’t need to walk to keep my heart rate were I wanted it and I thought I was starting to get the hang of it. Then the second mile was, shall we say, a little less smooth and the third mile was complete crap. Every time I pushed into a run my heart rate instantly pinged into the threshold zone and it was possibly the slowest mile I’ve run for the longest time. Still, I preserved and got it done.

      Thu: 1pm CrossFit Class

      Skill/ Strength focus was on Toes To Bar and Handstand Push Ups. Two movements I suck at and two movements severely hampered by, yes, you guessed it, my bloody cracked/broken rib! However, more proof that it is definitely healing.. I landed my first toes to bar 🙂 No, I couldn’t get another one but small victories right. I now know that I can do it! The WOD was two 6 minute AMRAP’s, separated by 2 minutes rest, of 1; Toes to Bar (so in my case knees to chest!) & Burpee Box Jump Overs and 2; DB Push Press and Double Unders. I do love a bit of skipping but I’m now using my super heavy RX Gear Zeus rope and man does it burn.

      Fri: 12:15pm Total Body Conditioning Class

      I had planned for today to be a rest day but originally my lovely friend Amy was signed in on her own and she is not one for doing solo classes so I thought I’d do the decent thing and come keep her company. What a mistake! Welcome to Burpee Frikkin Friday! Yep, you can tell The Open is coming up… shame I’n not entering this year though. We 30 minutes of rowing, over row burpees, DB Row Clusters (Head Coach Toby’s latest tortute creation!) Over DB Burpees, Ski Erg and Plate Jumps. It was gross but awesome and more than enough for what should be a rest day.

      Sat: Tough Mudder 5k Urban

      Saturday is usually my rest day but we (being my husband and I) were off to play on Clapham Common at at Tough Mudder event with no mud and no water. Different and a brilliant little event and the last UK event of 2019. Totally different to anything else Tough Mudder offer and it showed as pretty much everyone on course was new to Tough Mudder and obstacle racing in general. This meant we were able to hang out at obstacles and help a huge amount of people. It was all over by 4pm and that was it, TM done for another year. Now, it’s a waiting game to see if we are chosen as ambassadors for a 4th year in 2020.

      Sun: 9:30am Forza Fitness Squad Strong Girl Sunday Funday

      5 of us this week playing around in my studio this week and it was all about boxing and core work. Lots of combination work and laughs, just as a Sunday Funday should be… especially when one of the squad creates a very confusing combination that foxes everyone!

    2140. The Difference Between Good and Great: One Critical Choice
    2141. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    2142. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2143. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2144. Debunking Running Terminology: What You Really Need to Know
    2145. Be Impressed by intensity, not volume.
    2146. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2147. S&C – What does the C actually mean?
    2148. Rethinking Injury Management:
    2149. Walk Your Way to Faster Running
    2150. RED-S; Relative Energy Deficiency in Sport
    2151. Periodisation Deep Dive
    2152. Low Energy Availability (LEA):
    2153. How do we burn calories? Let me count the ways…
    2154. Fuel Up to Smash Your Endurance Goals:
    2155. Supercompensation – the effective but counterintuitive training methodology.
    2156. Practical Mental Coping Strategies for Endurance Lows
    2157. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2158. The Importance of Periodisation in Endurance Training
    2159. Monitoring and Managing Fatigue in Endurance Training
    2160. All About Stress
    2161. Train your breathing for better race results
    2162. Does how you breathe really matter?
    2163. Unlocking Your Athletic Potential: Nature vs. Nurture
    2164. Recovery: The Unsung Hero of Triumphs
    2165. Build Consistently, Adapt Relentlessly
    2166. Minimum effort. Maximum Impact
    2167. Specificity is KING for Endurance
    2168. Strength Reigns Supreme in Endurance
    2169. The 5 Pillars of the DB Training Methodology
    2170. IM Training Log w/c 23.09.19

      *I am not going to include the classes that I coach in my training log but for reference per week between Tuesday and Friday I coach 3 indoor cycle , 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class .

      Mon: Rest Day

      As a rule Saturday is my one rest day but given that I did 8 days on the bounce due to the weekend being the last Tough Mudder Classic weekend of the year Monday was my well earned rest day. I had PT clients and other than that I took Cracker Dog for a long 2 hour-ish walk and that, as they say, was that.

      Tues: 1pm CrossFit class

      Now, I want to make one thing clear. As soon as I booked my IM, after my husband and my parents, the next person I contacted was my coach. I asked if we could have a chat the next day and we sat down and discussed how I could adapt my time and the workouts at CrossFit Iron Duke to make it viable to continue to train there. So yes, get used to it, my training is going to still involve a lot of CrossFit.

      This class involved a deceiving brutal partner workout containing Wall Balls, Push Ups, Double Unders and Pull Ups. My triceps were shot after two days at Tough Mudder pulling people up Everest and the like so my poor partner, Ben, had to deal with me being shockingly slow on the push ups – sorry again Ben!

      Weds: 1pm PT Session

      I have been working with my coach, Kerry for almost two years now and I get a lot of surprise from people who wonder why a coach needs a coach. I find this really shocking but am saving this subject for a future blog.

      This week was another strength week, focussed on building lower body strength and power. We are both still very mindful that my cracked/broken rib(s) are healing so there are a few things we are staying away from but there was definite progress this week when throwing the 50kg D Ball on and off the jerk blocks so obviously things aren’t as bad as they were. Other activities included a lot of DB Romanian Deadlifts and DB Walking Lunges.

      Thurs: 11:15am Barbell Club

      Work has conspired against me for a lot of this year and that, teamed with “the rib” has meant that I haven’t been able to make Barbell Club so now that I am free for a while I am going to go. Again, this may seem like an odd choice for someone training for an IM but I have already explained that I refuse to just run, bike, swim and there is more than one way to skin a cat! Barbell Club focusses only on the two Olympic lifts, Snatch and Clean & Jerk and this week was all about maxing out your Snatch. Having been away for a while and losing a lot of confidence, I maxed out at a not so impressive 25kg.. But, I got to throw a barbell around and I got a thumbs up from Harry on two occasions (if you know him, you’ll know!) so I’ll take it.

      Thurs: 12:15pm Threshold Heart Rate Test

      To help build my endurance I am currently focussing on working out while keeping my heart rate low. I mainly use my indoor cycle classes for this work. The one thing I haven’t done for a long time is do a test to figure out actually what my threshold heart rate is. As I sold my turbo trainer a couple of years ago I decided that it would be a good idea to do this test on the most disgusting piece of equipment I love to hate, the assault bike! It is now Sunday and the memory of this 30 minute max effort test is still haunting me but I did it and now I just have to figure out how to change the heart rate zones on my Garmin to most effectively use the data.

      Fri: 12:15pm Total Body Conditioning Class

      I was actually feeling more than a little beaten up while coaching so in between my three classes in the morning I messaged Kerry to ask if the TBC class was featuring all the burpees again (last Friday had been burpee frikkin central with a different type of burpee in every section of the class). I really didn’t think I would be able to cope with more of the same and luckily, no burpees were programmed and no Liza’s were harmed for asking such a question ( still not sure how I got away with it!) However there were 10kg Plate Clusters, 200m Sprints, Assault Bike and Ski Erg efforts, Single Arm DB Clean and Jerk (now they take some concentration!) and Box Steps. We (being me and the two other girls in my section) managed to put a smile on everyone’s faces with our synchro box step skills so yay for making people happy while training our asses off!

      Sat: Rest Day

      Rest Day activities included a long dog walk and watching Matthew Bourne’s Romeo and Juliet Ballet because, you know, balance! I did find it amusing how surprised people were, that don’t know me well, that I was going to the ballet. Tough Mudder one week, Ballet the next and just for balance we’re back to Tough Mudder next Saturday for the final UK event, the Urban 5k in Clapham.

      Sun: 9:30 Forza Fitness Squad Strong Girl Sunday Funday

      This started with a couple of the girls in my squad after I was moaning about never being able to box. I coach 2 Boxercise Classes a week, boxing features heavily in the sessions with some of my clients. I love it but I never got to put the gloves on myself. These girls offered to come over and put the pads on for me and from that grew our Sunday Funday session. It’s one hour of boxing and whatever else anyone fancies which could be running, battleropes, rope climbs, you name it. It is very democratic; we all write the work outs and everyone that joins us has to add at least two songs to the playlist.

    2171. The Difference Between Good and Great: One Critical Choice
    2172. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    2173. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2174. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2175. Debunking Running Terminology: What You Really Need to Know
    2176. Be Impressed by intensity, not volume.
    2177. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2178. S&C – What does the C actually mean?
    2179. Rethinking Injury Management:
    2180. Walk Your Way to Faster Running
    2181. RED-S; Relative Energy Deficiency in Sport
    2182. Periodisation Deep Dive
    2183. Low Energy Availability (LEA):
    2184. How do we burn calories? Let me count the ways…
    2185. Fuel Up to Smash Your Endurance Goals:
    2186. Supercompensation – the effective but counterintuitive training methodology.
    2187. Practical Mental Coping Strategies for Endurance Lows
    2188. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2189. The Importance of Periodisation in Endurance Training
    2190. Monitoring and Managing Fatigue in Endurance Training
    2191. All About Stress
    2192. Train your breathing for better race results
    2193. Does how you breathe really matter?
    2194. Unlocking Your Athletic Potential: Nature vs. Nurture
    2195. Recovery: The Unsung Hero of Triumphs
    2196. Build Consistently, Adapt Relentlessly
    2197. Minimum effort. Maximum Impact
    2198. Specificity is KING for Endurance
    2199. Strength Reigns Supreme in Endurance
    2200. The 5 Pillars of the DB Training Methodology
    2201. Two Tribes…

      It’s been 4 days since I put it out into the world that I am doing an Ironman and already the response has been interesting.

      Originally I wasn’t going to go public until after the event. I prefer to talk about what I’ve done, rather than what I am going to do. Hence why I’d had this booked for well over a month before anyone other than my inner most inner circle knew anything about it. It was only a chat with Mr Chris James that convinced me to do the blog thing so here we are (thats what I get for having a branding expert in said circle!) He pointed out that people might relate to my challenge and find my journey interesting and indeed, that already seems to be the case.

      So far though, people that have spoken to me about it fall into two very distinct tribes:

      1. Those that have done an Ironman before. This tribe have only ever said things about how much time I have. This is especially true of those in this tribe that know me well and are either trained by or train with me.
      2. Those that have not done an Ironman before. This tribe is a lot less positive and the general vibe is that I have no time at all to get ready. That is not to say they are not encouraging, it is just interesting that the opinions are clearly divided.

      Right now, I am more tempted to listen to those that have done one but I guess we will see which is right 🙂

    2202. The Difference Between Good and Great: One Critical Choice
    2203. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    2204. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2205. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2206. Debunking Running Terminology: What You Really Need to Know
    2207. Be Impressed by intensity, not volume.
    2208. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2209. S&C – What does the C actually mean?
    2210. Rethinking Injury Management:
    2211. Walk Your Way to Faster Running
    2212. RED-S; Relative Energy Deficiency in Sport
    2213. Periodisation Deep Dive
    2214. Low Energy Availability (LEA):
    2215. How do we burn calories? Let me count the ways…
    2216. Fuel Up to Smash Your Endurance Goals:
    2217. Supercompensation – the effective but counterintuitive training methodology.
    2218. Practical Mental Coping Strategies for Endurance Lows
    2219. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2220. The Importance of Periodisation in Endurance Training
    2221. Monitoring and Managing Fatigue in Endurance Training
    2222. All About Stress
    2223. Train your breathing for better race results
    2224. Does how you breathe really matter?
    2225. Unlocking Your Athletic Potential: Nature vs. Nurture
    2226. Recovery: The Unsung Hero of Triumphs
    2227. Build Consistently, Adapt Relentlessly
    2228. Minimum effort. Maximum Impact
    2229. Specificity is KING for Endurance
    2230. Strength Reigns Supreme in Endurance
    2231. The 5 Pillars of the DB Training Methodology
    2232. The Fat Loss Journey

      One of the first things I knew I had to do as part of my IM journey is lose a bit of fat and get as lean as possible.

      I am by no means big but by making myself as lean as possible I give myself another key for success, alongside my training.

      This was one of the things I discussed with my coach, Kerry, in that initial meeting. Literally the week before I had signed up for the IM I had set new goals for all of my lifts and was going to focus on improving all things barbell related. Funny how things can change so quickly! All that had to go out the window and the focus now has to be using lighter weights and moving faster.

      Anyway, back to the fat loss bit. I had my daily macro targets, I had the different targets for different days depending on how active I was on each day so now it was time to invest in the paid version of MyFitnessPal and get to work.

      In my first 6 weeks this is the change in my body composition:

      • Weight: -1.5kg
      • Fat %: – 2.8%
      • Muscle %: – +1.8%

      And, this is the change in my measurements:

      • Bust: -1 inch
      • Back: -+/- 0
      • Waist: – 1.5 inch
      • Stomach: – 1 inch
      • Hips: – 1.5 inch

      Not a bad start, I still need to lose about another 4kg in total but it’s careful and slow process as quick weight loss usually means muscle loss and my goal is fat loss and becoming lean. It isn’t just about the number on the scale, nor should it ever be.

      Although it’s careful and slow, it isn’t complicated. Companies like Slimming World and Weight Watchers make it complicated but they are businesses and their main aim is to make money. They thrive on repeat business and sadly, their businesses are booming. We all know roughly what we should and shouldn’t eat. We are generally all aware of foods that are nutritionally good and those that bring us little or no benefit.

      If you want to lose some fat and change your body composition for the better you just need to do the following… and it’s all free! It’s simple, you can have the things you want, nothing is off limits, you just can’t have everything you want. Then you can take that money you give to these crappy “weight loss” companies and use it for something good.

      1. Figure out your calorie deficit (read my previous blog post for more info)
      2. Download the MyFitnessPal app and set up a free account
      3. Track your daily consumption and be honest about it
      4. Keep your daily macros at roughly 50% carbs, 30% fat and 20% protein
      5. Make sure that less than 10% of your daily calories come from junk food and things that have little or no nutritional benefit.
      6. Give yourself a break if you have a day where it all goes wrong. Forget about it and make sure the next meal you have puts you back on track!

      It really is that simple. No, it isn’t always easy but for the general population, it isn’t anymore complicated than this.

      I’ll check back in in a month and update you with my progress 🙂

    2233. The Difference Between Good and Great: One Critical Choice
    2234. “The Overlooked Challenge of Endurance Sports: Handling the Post-Race Blues”
    2235. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2236. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2237. Debunking Running Terminology: What You Really Need to Know
    2238. Be Impressed by intensity, not volume.
    2239. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2240. S&C – What does the C actually mean?
    2241. Rethinking Injury Management:
    2242. Walk Your Way to Faster Running
    2243. RED-S; Relative Energy Deficiency in Sport
    2244. Periodisation Deep Dive
    2245. Low Energy Availability (LEA):
    2246. How do we burn calories? Let me count the ways…
    2247. Fuel Up to Smash Your Endurance Goals:
    2248. Supercompensation – the effective but counterintuitive training methodology.
    2249. Practical Mental Coping Strategies for Endurance Lows
    2250. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2251. The Importance of Periodisation in Endurance Training
    2252. Monitoring and Managing Fatigue in Endurance Training
    2253. All About Stress
    2254. Train your breathing for better race results
    2255. Does how you breathe really matter?
    2256. Unlocking Your Athletic Potential: Nature vs. Nurture
    2257. Recovery: The Unsung Hero of Triumphs
    2258. Build Consistently, Adapt Relentlessly
    2259. Minimum effort. Maximum Impact
    2260. Specificity is KING for Endurance
    2261. Strength Reigns Supreme in Endurance
    2262. The 5 Pillars of the DB Training Methodology