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 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 Three Biggest Mistakes Endurance Athletes make…
  • Mastering the SAID Principle for Endurance Training Success
  • 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 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 Three Biggest Mistakes Endurance Athletes make…
  • Mastering the SAID Principle for Endurance Training Success
  • 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 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 Three Biggest Mistakes Endurance Athletes make…
  • Mastering the SAID Principle for Endurance Training Success
  • 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 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 Three Biggest Mistakes Endurance Athletes make…
  • Mastering the SAID Principle for Endurance Training Success
  • 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 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 Three Biggest Mistakes Endurance Athletes make…
  • Mastering the SAID Principle for Endurance Training Success
  • 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 Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2. Beyond “Toughing It Out”: Intelligent Training Through Illness
    3. Debunking Running Terminology: What You Really Need to Know
    4. Be Impressed by intensity, not volume.
    5. Mental Muscles: Visualise Your Way to Endurance Supremacy
    6. S&C – What does the C actually mean?
    7. Rethinking Injury Management:
    8. Walk Your Way to Faster Running
    9. RED-S; Relative Energy Deficiency in Sport
    10. Periodisation Deep Dive
    11. Low Energy Availability (LEA):
    12. How do we burn calories? Let me count the ways…
    13. Fuel Up to Smash Your Endurance Goals:
    14. Supercompensation – the effective but counterintuitive training methodology.
    15. Practical Mental Coping Strategies for Endurance Lows
    16. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    17. The Importance of Periodisation in Endurance Training
    18. Monitoring and Managing Fatigue in Endurance Training
    19. All About Stress
    20. Train your breathing for better race results
    21. Does how you breathe really matter?
    22. Unlocking Your Athletic Potential: Nature vs. Nurture
    23. Recovery: The Unsung Hero of Triumphs
    24. Build Consistently, Adapt Relentlessly
    25. Minimum effort. Maximum Impact
    26. Specificity is KING for Endurance
    27. Strength Reigns Supreme in Endurance
    28. The 5 Pillars of the DB Training Methodology
    29. The Three Biggest Mistakes Endurance Athletes make…
    30. Mastering the SAID Principle for Endurance Training Success
    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 Power of ‘Pause’: Mastering Recovery for Peak Performance.
    33. Beyond “Toughing It Out”: Intelligent Training Through Illness
    34. Debunking Running Terminology: What You Really Need to Know
    35. Be Impressed by intensity, not volume.
    36. Mental Muscles: Visualise Your Way to Endurance Supremacy
    37. S&C – What does the C actually mean?
    38. Rethinking Injury Management:
    39. Walk Your Way to Faster Running
    40. RED-S; Relative Energy Deficiency in Sport
    41. Periodisation Deep Dive
    42. Low Energy Availability (LEA):
    43. How do we burn calories? Let me count the ways…
    44. Fuel Up to Smash Your Endurance Goals:
    45. Supercompensation – the effective but counterintuitive training methodology.
    46. Practical Mental Coping Strategies for Endurance Lows
    47. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    48. The Importance of Periodisation in Endurance Training
    49. Monitoring and Managing Fatigue in Endurance Training
    50. All About Stress
    51. Train your breathing for better race results
    52. Does how you breathe really matter?
    53. Unlocking Your Athletic Potential: Nature vs. Nurture
    54. Recovery: The Unsung Hero of Triumphs
    55. Build Consistently, Adapt Relentlessly
    56. Minimum effort. Maximum Impact
    57. Specificity is KING for Endurance
    58. Strength Reigns Supreme in Endurance
    59. The 5 Pillars of the DB Training Methodology
    60. The Three Biggest Mistakes Endurance Athletes make…
    61. Mastering the SAID Principle for Endurance Training Success
    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 Power of ‘Pause’: Mastering Recovery for Peak Performance.
    64. Beyond “Toughing It Out”: Intelligent Training Through Illness
    65. Debunking Running Terminology: What You Really Need to Know
    66. Be Impressed by intensity, not volume.
    67. Mental Muscles: Visualise Your Way to Endurance Supremacy
    68. S&C – What does the C actually mean?
    69. Rethinking Injury Management:
    70. Walk Your Way to Faster Running
    71. RED-S; Relative Energy Deficiency in Sport
    72. Periodisation Deep Dive
    73. Low Energy Availability (LEA):
    74. How do we burn calories? Let me count the ways…
    75. Fuel Up to Smash Your Endurance Goals:
    76. Supercompensation – the effective but counterintuitive training methodology.
    77. Practical Mental Coping Strategies for Endurance Lows
    78. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    79. The Importance of Periodisation in Endurance Training
    80. Monitoring and Managing Fatigue in Endurance Training
    81. All About Stress
    82. Train your breathing for better race results
    83. Does how you breathe really matter?
    84. Unlocking Your Athletic Potential: Nature vs. Nurture
    85. Recovery: The Unsung Hero of Triumphs
    86. Build Consistently, Adapt Relentlessly
    87. Minimum effort. Maximum Impact
    88. Specificity is KING for Endurance
    89. Strength Reigns Supreme in Endurance
    90. The 5 Pillars of the DB Training Methodology
    91. The Three Biggest Mistakes Endurance Athletes make…
    92. Mastering the SAID Principle for Endurance Training Success
    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 Power of ‘Pause’: Mastering Recovery for Peak Performance.
    95. Beyond “Toughing It Out”: Intelligent Training Through Illness
    96. Debunking Running Terminology: What You Really Need to Know
    97. Be Impressed by intensity, not volume.
    98. Mental Muscles: Visualise Your Way to Endurance Supremacy
    99. S&C – What does the C actually mean?
    100. Rethinking Injury Management:
    101. Walk Your Way to Faster Running
    102. RED-S; Relative Energy Deficiency in Sport
    103. Periodisation Deep Dive
    104. Low Energy Availability (LEA):
    105. How do we burn calories? Let me count the ways…
    106. Fuel Up to Smash Your Endurance Goals:
    107. Supercompensation – the effective but counterintuitive training methodology.
    108. Practical Mental Coping Strategies for Endurance Lows
    109. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    110. The Importance of Periodisation in Endurance Training
    111. Monitoring and Managing Fatigue in Endurance Training
    112. All About Stress
    113. Train your breathing for better race results
    114. Does how you breathe really matter?
    115. Unlocking Your Athletic Potential: Nature vs. Nurture
    116. Recovery: The Unsung Hero of Triumphs
    117. Build Consistently, Adapt Relentlessly
    118. Minimum effort. Maximum Impact
    119. Specificity is KING for Endurance
    120. Strength Reigns Supreme in Endurance
    121. The 5 Pillars of the DB Training Methodology
    122. The Three Biggest Mistakes Endurance Athletes make…
    123. Mastering the SAID Principle for Endurance Training Success
    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 Power of ‘Pause’: Mastering Recovery for Peak Performance.
    126. Beyond “Toughing It Out”: Intelligent Training Through Illness
    127. Debunking Running Terminology: What You Really Need to Know
    128. Be Impressed by intensity, not volume.
    129. Mental Muscles: Visualise Your Way to Endurance Supremacy
    130. S&C – What does the C actually mean?
    131. Rethinking Injury Management:
    132. Walk Your Way to Faster Running
    133. RED-S; Relative Energy Deficiency in Sport
    134. Periodisation Deep Dive
    135. Low Energy Availability (LEA):
    136. How do we burn calories? Let me count the ways…
    137. Fuel Up to Smash Your Endurance Goals:
    138. Supercompensation – the effective but counterintuitive training methodology.
    139. Practical Mental Coping Strategies for Endurance Lows
    140. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    141. The Importance of Periodisation in Endurance Training
    142. Monitoring and Managing Fatigue in Endurance Training
    143. All About Stress
    144. Train your breathing for better race results
    145. Does how you breathe really matter?
    146. Unlocking Your Athletic Potential: Nature vs. Nurture
    147. Recovery: The Unsung Hero of Triumphs
    148. Build Consistently, Adapt Relentlessly
    149. Minimum effort. Maximum Impact
    150. Specificity is KING for Endurance
    151. Strength Reigns Supreme in Endurance
    152. The 5 Pillars of the DB Training Methodology
    153. The Three Biggest Mistakes Endurance Athletes make…
    154. Mastering the SAID Principle for Endurance Training Success
    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 Power of ‘Pause’: Mastering Recovery for Peak Performance.
    157. Beyond “Toughing It Out”: Intelligent Training Through Illness
    158. Debunking Running Terminology: What You Really Need to Know
    159. Be Impressed by intensity, not volume.
    160. Mental Muscles: Visualise Your Way to Endurance Supremacy
    161. S&C – What does the C actually mean?
    162. Rethinking Injury Management:
    163. Walk Your Way to Faster Running
    164. RED-S; Relative Energy Deficiency in Sport
    165. Periodisation Deep Dive
    166. Low Energy Availability (LEA):
    167. How do we burn calories? Let me count the ways…
    168. Fuel Up to Smash Your Endurance Goals:
    169. Supercompensation – the effective but counterintuitive training methodology.
    170. Practical Mental Coping Strategies for Endurance Lows
    171. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    172. The Importance of Periodisation in Endurance Training
    173. Monitoring and Managing Fatigue in Endurance Training
    174. All About Stress
    175. Train your breathing for better race results
    176. Does how you breathe really matter?
    177. Unlocking Your Athletic Potential: Nature vs. Nurture
    178. Recovery: The Unsung Hero of Triumphs
    179. Build Consistently, Adapt Relentlessly
    180. Minimum effort. Maximum Impact
    181. Specificity is KING for Endurance
    182. Strength Reigns Supreme in Endurance
    183. The 5 Pillars of the DB Training Methodology
    184. The Three Biggest Mistakes Endurance Athletes make…
    185. Mastering the SAID Principle for Endurance Training Success
    186. How do we burn calories? Let me count the ways…

      When you are looking to achieve a body composition change and loose fat the one key thing is a Calorie Deficit, which means burning more calories than you eat.
      When we think calorie burn, most of us will immediately think “Exercise” but thats just a small part of the puzzle.

      Here are all the ways our bodies burn calories:

      1. Basal Metabolic Rate (BMR):
        This is the energy your body uses to maintain basic life functions while at rest, such as breathing, circulation, and cell production. It accounts for the majority of calories burned daily.
      2. Physical Activity:
        Any movement burns additional calories. This includes:
        • Exercise (e.g., running, swimming, weightlifting)
        • Non-exercise activity thermogenesis (NEAT): daily activities like walking, cleaning, fidgeting
      3. Thermic Effect of Food (TEF):
        The energy used to digest, absorb, and metabolize food. It typically accounts for about 10% of total daily energy expenditure.
      4. Adaptive Thermogenesis:
        The body’s ability to generate heat in response to environmental changes or diet.
      5. Growth and Development:
        Children and adolescents burn extra calories for growth. Pregnant women also burn additional calories to support fetal development.

      The component that contributes most to our daily calorie burn for most people is the Basal Metabolic Rate (BMR).

      BMR typically accounts for 60-75% of total daily energy expenditure for sedentary individuals. This means that even if you were to lie in bed all day, your body would still burn a significant number of calories just to keep your basic life functions operating.

      The exact percentage can vary based on factors such as:

      1. Age: BMR tends to decrease with age.
      2. Body composition: More muscle mass increases BMR.
      3. Gender: Men generally have a higher BMR than women due to greater muscle mass.
      4. Genetics: Some people naturally have a higher or lower BMR.
      5. Health conditions: Certain medical conditions can affect BMR.

      It’s important to note that while BMR is the largest contributor to calorie burn for most people, physical activity can significantly increase total daily energy expenditure, especially for very active individuals. For athletes or people with physically demanding jobs, the calories burned through activity might approach or even exceed their BMR.

      The one that generally gets overlooked but can actually end up having a BIG effect on your daily burn is NEAT – Non Exercise Activity Thermogenesis.

      Tips for increasing NEAT in daily life:

      1. At Work
        Use a standing desk or treadmill and vary your position throughout the day.
        Take walking meetings instead of sitting in a conference room.
        Set a timer and stand up at least once every hour. Add in a stretch if possible, or a walk around the building.
        Use a smaller water bottle so it needs filling more often.
      2. At Home
        Do more vigorous versions of chores (scrub the floor rather than mop for example).
        Stand or pace while using your phone.
        Do simple exercises or stretching during tv commercials, or between episodes.
        Dance while listening to music.
      3. During Commutes / Errands:
        Park further away from entrances of buildings.
        Get off public transport one stop early and walk the rest of the way.
        Carry groceries instead of using trollies for small shops.
        Walk or bike instead of using your car wherever possible.
      4. Social Activities:
        Suggest active things to do; mini golf, bowling etc.
        Play active video games that require movement.
      5. Throughout the day:
        Fidget more; drum your fingers, tap your feet etc.
        Increase your daily step count wherever possible.
        Use a smaller water bottle so it needs filling more often.
      6. At Night:
        Do some light stretching or yoga before bed.
        Tidy your living spaces before going to bed.

      Remember, the goal is to make movement a natural part of your day. Even small increases in activity can add up over time and contribute to higher overall calorie burn.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

      High Intensity Interval Training (HIIT) is everywhere. Gyms run HIIT classes, people can download a HIIT timer on to their phone… it’s a really popular way of training due to its efficiency and effectiveness but unfortunately the more popular it’s gotten, the less it actually looks like an actual HIIT workout. Most HIIT classes advertised by gyms are actually just moderate intensity circuit classes!

      There seems to be a common thought process which is ” wow, 5 minutes of that was great… so 10 must be even better… and if I can do 10 then lets go for 20!” This is usually followed with “I don’t need 30 secs rest, I can cut that to 20, actually who needs rest, I’ll cut it to 10 seconds, or get rid of it all together”

      To get a true and effective HIIT session, this is the opposite of what you want to do.

      Constantly adding more work doesn’t make the workout better… in truth it is probably destroying your chance of achieving the desired outcome and effect of the session.

      The rest time must be AT LEAST equal to the work time, and ideally more. If it isn’t you end up with a session that becomes moderate intensity and this isn’t the goal.

      Moderate intensity can still leave you feeling smashed, but it hasn’t done what it was supposed to.
      *This is especially true for Peri Menopausal and Menopausal women. Moderate intensity sessions drive cortisol levels up but not to the level needed to get the right hormonal responses needed to dampen that cortisol. Elevated cortisol levels are one of the reasons women in this age group often struggle with weight and body fat gain.

      What I want to do in this blog is give you a little more detail and understanding so that if and when you do a HIIT session, it really counts.

      Lets start with the fundamental, the Why;

      Why is HIIT so effective?

      As I said up top, the name of the game is efficiency. You can see great results in less time using High Intensity… if it’s done right.

      Good HIIT programming does everything it can to maintain the intensity. If you lose the intensity then all you have is a shorter workout and that just wont get you where you want to be. The point of HIIT is to gain all the fat burning, muscle building, cardiovascular benefits that come from longer workouts in a shorter space of time. Essentially you need to go hard, rest and repeat.

      The amount of work versus rest depends on your goal.
      If your goal is purely cardio/aerobic then longer bursts of effort with shorter amounts of rest are fine. True Sprint efforts must be 30 seconds or less though.
      However, if you want to throw some strength gains in their too then you will have to change it up as when you work out for too long, with not enough rest the intensity drops quickly.

      So, now you get why it works, lets look at the How;

      How should you design a HIIT session?

      As you can see long HIIT sessions with short rest periods will likely lead to a drop in intensity. The other issue is burnout. Trying to work at that pace and level consistently will just leave you feeling drained.

      So, a good starting point for designing a HIIT is to look at the rest time. If you insist on having shorter rest times, you need to also have shorter workouts. Remember, the goal is to maximise intensity (so that you can maximise your results).

      A common and effective HIIT timing is 20 secs work, 40 secs rest. Now to a lot of people reading this, this is going to seem backwards as they would have been expecting 40 secs work, 20 secs rest but I wrote it the right way round, trust me.

      If you stick to a static work/rest timing for your workout then understand that in the latter rounds you will likely experience some drop off in intensity as you become fatigued.

      A great way to program HIIT is to increase the rest as the rounds progress so that you can maintain the same level of output for the whole workout i.e. 20 secs work, 40 secs rest.
      30 secs work, 60 secs rest.
      40 secs work, 120 secs rest.
      The idea is that you rest just enough to recover, while being able to maintain maximum output each set and/or round.

      As for how long the total session should be, well, that will vary from person to person. You should stop your HIIT session at the point where you notice your intensity dropping. Ideally you should start with a shorter session, to try and avoid the drop off, and as you improve you can increase the length of your session.

      Ok, so now we have a how, we need the What:

      What exercises should be used in a HIIT session?

      As has been said many times, the output is High Intensity so the exercises you chose must be ones that can be performed in that way.

      The cardio choices are quite straightforward. You could use a stationary bike or elliptical for example and just go hard during the work periods.

      Other good cardio choices are Sprinting, Rowing, Skipping, Ski Erg and the dreaded Assault Bike (other bikes are also good but I do love to hate the Assault Bike).

      Strength is a little more complex as the weight needs to either be that you can lift it quickly and be explosive or that you can only do maybe 6 to 8 reps (depending on the movement and your timeframe). People often don’t think of strength work as intense but anyone that has done heavy barbell cycling will understand.

      Some of my favourite HIIT choices are Kettlebell Swing, Power Clean, Deadlift, Dumbbell Snatch, Slamball, Box Jumps, Battleropes and Power Bag Burpees.

      And now as we have got our What, we need the final piece of the puzzle, the When;

      When should I do a HIIT session.

      Given the demands on the body you shouldn’t do a HIIT session more than 3 times a week and just as you should build up the length of the session you should also build up the amount of sessions you do.

      Start with one session. Do it well and do it right. After a couple of weeks, add in a second session if you feel like you want to. After another couple of weeks add in a third and stop there!

      Just as intensity can drop during a long session, trying to do too much too often will have the same negative effect on your sessions, and therefore your results.

      Stay focussed on the goal.

      Unleash your Inner Bad Ass.

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

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

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

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

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

    993. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    994. Beyond “Toughing It Out”: Intelligent Training Through Illness
    995. Debunking Running Terminology: What You Really Need to Know
    996. Be Impressed by intensity, not volume.
    997. Mental Muscles: Visualise Your Way to Endurance Supremacy
    998. S&C – What does the C actually mean?
    999. Rethinking Injury Management:
    1000. Walk Your Way to Faster Running
    1001. RED-S; Relative Energy Deficiency in Sport
    1002. Periodisation Deep Dive
    1003. Low Energy Availability (LEA):
    1004. How do we burn calories? Let me count the ways…
    1005. Fuel Up to Smash Your Endurance Goals:
    1006. Supercompensation – the effective but counterintuitive training methodology.
    1007. Practical Mental Coping Strategies for Endurance Lows
    1008. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1009. The Importance of Periodisation in Endurance Training
    1010. Monitoring and Managing Fatigue in Endurance Training
    1011. All About Stress
    1012. Train your breathing for better race results
    1013. Does how you breathe really matter?
    1014. Unlocking Your Athletic Potential: Nature vs. Nurture
    1015. Recovery: The Unsung Hero of Triumphs
    1016. Build Consistently, Adapt Relentlessly
    1017. Minimum effort. Maximum Impact
    1018. Specificity is KING for Endurance
    1019. Strength Reigns Supreme in Endurance
    1020. The 5 Pillars of the DB Training Methodology
    1021. The Three Biggest Mistakes Endurance Athletes make…
    1022. Mastering the SAID Principle for Endurance Training Success
    1023. 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

    1024. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1025. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1026. Debunking Running Terminology: What You Really Need to Know
    1027. Be Impressed by intensity, not volume.
    1028. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1029. S&C – What does the C actually mean?
    1030. Rethinking Injury Management:
    1031. Walk Your Way to Faster Running
    1032. RED-S; Relative Energy Deficiency in Sport
    1033. Periodisation Deep Dive
    1034. Low Energy Availability (LEA):
    1035. How do we burn calories? Let me count the ways…
    1036. Fuel Up to Smash Your Endurance Goals:
    1037. Supercompensation – the effective but counterintuitive training methodology.
    1038. Practical Mental Coping Strategies for Endurance Lows
    1039. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1040. The Importance of Periodisation in Endurance Training
    1041. Monitoring and Managing Fatigue in Endurance Training
    1042. All About Stress
    1043. Train your breathing for better race results
    1044. Does how you breathe really matter?
    1045. Unlocking Your Athletic Potential: Nature vs. Nurture
    1046. Recovery: The Unsung Hero of Triumphs
    1047. Build Consistently, Adapt Relentlessly
    1048. Minimum effort. Maximum Impact
    1049. Specificity is KING for Endurance
    1050. Strength Reigns Supreme in Endurance
    1051. The 5 Pillars of the DB Training Methodology
    1052. The Three Biggest Mistakes Endurance Athletes make…
    1053. Mastering the SAID Principle for Endurance Training Success
    1054. 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. 
    1055. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1056. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1057. Debunking Running Terminology: What You Really Need to Know
    1058. Be Impressed by intensity, not volume.
    1059. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1060. S&C – What does the C actually mean?
    1061. Rethinking Injury Management:
    1062. Walk Your Way to Faster Running
    1063. RED-S; Relative Energy Deficiency in Sport
    1064. Periodisation Deep Dive
    1065. Low Energy Availability (LEA):
    1066. How do we burn calories? Let me count the ways…
    1067. Fuel Up to Smash Your Endurance Goals:
    1068. Supercompensation – the effective but counterintuitive training methodology.
    1069. Practical Mental Coping Strategies for Endurance Lows
    1070. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1071. The Importance of Periodisation in Endurance Training
    1072. Monitoring and Managing Fatigue in Endurance Training
    1073. All About Stress
    1074. Train your breathing for better race results
    1075. Does how you breathe really matter?
    1076. Unlocking Your Athletic Potential: Nature vs. Nurture
    1077. Recovery: The Unsung Hero of Triumphs
    1078. Build Consistently, Adapt Relentlessly
    1079. Minimum effort. Maximum Impact
    1080. Specificity is KING for Endurance
    1081. Strength Reigns Supreme in Endurance
    1082. The 5 Pillars of the DB Training Methodology
    1083. The Three Biggest Mistakes Endurance Athletes make…
    1084. Mastering the SAID Principle for Endurance Training Success
    1085. 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

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

      Let’s talk about chasing that feeling… the burn, the agonising soreness.

      Any session can be curated to make you feel burnt out, sore and sweaty but not every workout will actually be curated to make you better.

      Here’s the hard truth: You don’t need to destroy yourself in the gym every day. You don’t need to feel dead inside and out every workout. You don’t need to torture and punish yourself to get results.

      Brutal/long/crazy doesn’t mean better. Only better means better. 

      Walking away from your session tired, beaten up, sore and sweaty doesn’t automatically mean your workout was better or more effective. It does mean you are tired, beaten up sore and sweaty… but maybe thats it. 

      You might be working your butt off and not getting results. If this sounds like you then its time to rework the problem and sort out a new plan. 

      Because here’s the thing. It doesn’t take a great coach to program a workout that will beat you up.

      It sometimes feels like some “coaches” are constantly trying to outdo each other with how “hard” they can make a session.

      But… it’s easy to make a session hard and have your athletes or clients finish feeling like they left their soul behind… but what did it actually achieve?

      I’d bet that if I asked for someone to put together a session that will make everyone exhausted and sore, most of you reading this could do that. 

      However, it does take a great coach to produce meaningful outcomes for their programmes. A great coach knows what is required to get those real, visible, tangible results. 

      I personally am a huge fan of implementing the Minimal Dose Response, which basically means getting my athletes to do the minimum amount of work for the biggest amount of progression.

      Endurance athletes often suffer overuse injuries due to amount of training they do and I have spent a long, long time cultivating and mastering a program that means I can minimise these risks.

      Let’s not get it twisted though. This doesn’t mean that it isn’t hard work, and that it isn’t going to completely suck at times. It is and it will. 

      There will still be long sessions and hard sessions but every session has a point. There is a specific planned stimulus and a clear objective.

      As I tell my athletes often “If I cannot explain why you are doing something, we shouldn’t be doing it”

      Real results take real work but you have to be smart about it. It’s all about working smarter, not harder, and thats where a great coach can really make all the difference.

      If you are not seeing the results you believe your hard work deserves it’s because the work isn’t quite right. It may be hard, and it may feel like you are doing all the right things but the proof is the results.

      Stop chasing a feeling and start chasing results!

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

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

      Why Eat before a workout

      The main goal of eating before a workout is to replenish your glycogen, the short-term storage form of carbohydrate.
      Glycogen supplies immediate energy needs and is especially crucial for morning workouts, as the liver is glycogen depleted from fuelling the nervous system during sleep. The muscles, on the other hand, should be glycogen-loaded from proper recovery nutrition the previous day if you hit the post workout routine right. 

      The body does not necessarily need a lot (depending on the timing and type of session), but it does need something to prime the metabolism, provide a direct energy source, and allow you to perform the session at the planned intensity and for the given 

      As for what the something is, following the basic guidelines it is best to experiment with a few different snack and meal choices and see which works best for you. 

      What to Eat Before a Workout

      As stated above, this will come down to personal preference. 

      The majority of nutrients in a pre workout meal should come from carbohydrates. You also need some protein, but not a significant amount as protein takes longer to digest and does not serve an immediate need at the beginning of your workout. Fat and dietary fibre also should be marginal to minimise the potential for gastrointestinal upset – we’ve all been there right! 

      Research has shown that the type of carbohydrate consumed does not directly affect performance across the board. Some thrive on regular foods (e.g., my personal favourite; a bagel with peanut butter). Some reach for the convenience options such as an energy bars or replacement shakes.

      One crucial element that is often overlooked is Pre-workout fluid intake. This is critical to prevent dehydration, which results in a severe drop in performance as best and serious help issues at worst. Be sure to time your fluid intake so that you are not busting for the loo during your workout. Ideally start 4 hours before and aim for 5-7mls per kilo of bodyweight. 

      When to Eat Before a Workout

      When is a huge consideration for pre workout nutrition and almost as important as what. 

      Eat too early and the calories are gone by the time the exercise begins. Eat too late and the stomach is stealing all your energy trying to do its digestion thing, and making you feel uncomfortable in the process. 

      As a general rule the ideal time for most people to eat is about 2-4 hours before activity. Again, you can play with this depending on the session/day you have and figure out in different situations, what works best. 

      If your meal time is 4 hours before your workout you can safely consume up to 1,000 calories. If the gaps between eating and training are much shorter (a pre-7 a.m. workout, for example), eating a smaller meal of around 300-400 calories or less, about an hour before the workout, can suffice.

      A general recommendation that can be a good jumping off point to figure out what works for you is to consume about 1 gram of carbohydrate per kilogram of body weight if working out 1 hour after eating, 2 g of carbohydrate per kg of body weight if working out 2 hours after eating… and so on. 

      To avoid GI issues it is advised that anything consumed less than 1 hour before an event or workout be in liquid form, such as a sports drink or smoothie.

      Get it Right

      An effective pre workout nutrition plan should be planned based on the duration and intensity of session. You should also take into consideration your ability to supplement during the activity (if longer than 45-60 minutes), your personal energy needs and environmental factors; is it hot, humid, cold etc.

      Determining how much is too much or too little and getting the timing right can be frustrating, but experimenting is vital for success.

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

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

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

    1272. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1273. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1274. Debunking Running Terminology: What You Really Need to Know
    1275. Be Impressed by intensity, not volume.
    1276. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1277. S&C – What does the C actually mean?
    1278. Rethinking Injury Management:
    1279. Walk Your Way to Faster Running
    1280. RED-S; Relative Energy Deficiency in Sport
    1281. Periodisation Deep Dive
    1282. Low Energy Availability (LEA):
    1283. How do we burn calories? Let me count the ways…
    1284. Fuel Up to Smash Your Endurance Goals:
    1285. Supercompensation – the effective but counterintuitive training methodology.
    1286. Practical Mental Coping Strategies for Endurance Lows
    1287. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1288. The Importance of Periodisation in Endurance Training
    1289. Monitoring and Managing Fatigue in Endurance Training
    1290. All About Stress
    1291. Train your breathing for better race results
    1292. Does how you breathe really matter?
    1293. Unlocking Your Athletic Potential: Nature vs. Nurture
    1294. Recovery: The Unsung Hero of Triumphs
    1295. Build Consistently, Adapt Relentlessly
    1296. Minimum effort. Maximum Impact
    1297. Specificity is KING for Endurance
    1298. Strength Reigns Supreme in Endurance
    1299. The 5 Pillars of the DB Training Methodology
    1300. The Three Biggest Mistakes Endurance Athletes make…
    1301. Mastering the SAID Principle for Endurance Training Success
    1302. 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

    1303. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1304. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1305. Debunking Running Terminology: What You Really Need to Know
    1306. Be Impressed by intensity, not volume.
    1307. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1308. S&C – What does the C actually mean?
    1309. Rethinking Injury Management:
    1310. Walk Your Way to Faster Running
    1311. RED-S; Relative Energy Deficiency in Sport
    1312. Periodisation Deep Dive
    1313. Low Energy Availability (LEA):
    1314. How do we burn calories? Let me count the ways…
    1315. Fuel Up to Smash Your Endurance Goals:
    1316. Supercompensation – the effective but counterintuitive training methodology.
    1317. Practical Mental Coping Strategies for Endurance Lows
    1318. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1319. The Importance of Periodisation in Endurance Training
    1320. Monitoring and Managing Fatigue in Endurance Training
    1321. All About Stress
    1322. Train your breathing for better race results
    1323. Does how you breathe really matter?
    1324. Unlocking Your Athletic Potential: Nature vs. Nurture
    1325. Recovery: The Unsung Hero of Triumphs
    1326. Build Consistently, Adapt Relentlessly
    1327. Minimum effort. Maximum Impact
    1328. Specificity is KING for Endurance
    1329. Strength Reigns Supreme in Endurance
    1330. The 5 Pillars of the DB Training Methodology
    1331. The Three Biggest Mistakes Endurance Athletes make…
    1332. Mastering the SAID Principle for Endurance Training Success
    1333. 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

    1334. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1335. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1336. Debunking Running Terminology: What You Really Need to Know
    1337. Be Impressed by intensity, not volume.
    1338. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1339. S&C – What does the C actually mean?
    1340. Rethinking Injury Management:
    1341. Walk Your Way to Faster Running
    1342. RED-S; Relative Energy Deficiency in Sport
    1343. Periodisation Deep Dive
    1344. Low Energy Availability (LEA):
    1345. How do we burn calories? Let me count the ways…
    1346. Fuel Up to Smash Your Endurance Goals:
    1347. Supercompensation – the effective but counterintuitive training methodology.
    1348. Practical Mental Coping Strategies for Endurance Lows
    1349. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1350. The Importance of Periodisation in Endurance Training
    1351. Monitoring and Managing Fatigue in Endurance Training
    1352. All About Stress
    1353. Train your breathing for better race results
    1354. Does how you breathe really matter?
    1355. Unlocking Your Athletic Potential: Nature vs. Nurture
    1356. Recovery: The Unsung Hero of Triumphs
    1357. Build Consistently, Adapt Relentlessly
    1358. Minimum effort. Maximum Impact
    1359. Specificity is KING for Endurance
    1360. Strength Reigns Supreme in Endurance
    1361. The 5 Pillars of the DB Training Methodology
    1362. The Three Biggest Mistakes Endurance Athletes make…
    1363. Mastering the SAID Principle for Endurance Training Success
    1364. 75Hard – a POV from one of my clients

      I completed 75 Hard for the first time in 2022 (https://differentbreed.io/75hard-this-is-what-discipline-looks-like/) and knew that come 1st Jan 2023 I would be doing it again.

      I opened it up to everyone I knew to see who, if any, would set up to the plate. The first time 6 of us started it and only myself and my friend Chris finished it. This time 13 of us started it and only 4 of us; myself, Chris, Pete and Lindsay (and despite this success rating so many people tell me it doesn’t sound that hard!)

      I’ll be honest, Lindsay was one of the last people in my team that I thought would do it but she grabbed the challenge by the horns and fucking ran with it.

      I asked her if she would share her experience and her it is, in her own words:

      Last year my friend and coach Liza asked if I wanted to try the 75HARD challenge designed by Andy Frisella. I dismissed her as when she explained it I thought no way I can’t do all of them.

      The rules are ,

      1. Follow a diet to match your goals, no cheat meals and no alcohol – I could do that I thought
      2. Take a progress picture every day – I could do that as long as no one could see them
      3. Read 10 pages of a non fiction book – I could do that and a good excuse to have some me time I thought
      4. Drink 4 litres of water a day – wow that’s a lot of water, wasn’t sure if I could mange that
      5. Complete two 45 minute workouts every day, one must be outside – absolutely not I thought I haven’t got time for that and it was starting in January, not a good time to be outside.

      Later on at the beginning of December she suggested it again and once again I said I couldn’t do it, ‘All I’m hearing is excuses’ I was told.

      Those words must have resonated with me as later on that evening I thought yes she’s right all I’m doing is making excuses and after all this is a mindset challenge not a weight loss programme or an exercise challenge. So why not give it a go. So I toasted the New Year in with Nosecco and began.

      I completed this challenge on 17th March and wow it was tough but I did it.

      What did I get out of it?

      To start with I am the lightest I’ve been for many many years, I lost over 13 inches from my body and my fat%  is down by a whole 5%. 

      I have proved to myself that I have the mental toughness to take on a challenge like this even when it was tough. I had a 30th and an 80th birthday to go to and a funeral where I was told, ‘go on just have one drink, surely it won’t matter and no one will know’ Well I would have known and I wasn’t going to fail so stuck to it. 

      I cut out refined sugar which meant no cake, chocolate, biscuits, yummy deserts etc and surprisingly once the cravings went I was okay with this. Even when at work the usual ‘cake and cookie table’ looked very appealing I didn’t succumb. Once my manager found out what I was doing I was asked to talk about the challenge to everyone in my office on our monthly coffee and cake catch up. After this I was told that I was inspirational and what an amazing thing to do.

      I went to London for the weekend and was doing a 45 minute yoga session on the hotel floor late in the evening and got back home late so had to cram 3 litres of water in when I got home, I didn’t sleep well that night!

      I spent many hours walking in the rain when it was miserable and cold thinking why am I doing this to myself when I could be in the warm and dry having a coffee.

      My Results

      My body composition has changed as I lost 5% of my body fat and my muscle percentage is up. I feel stronger and healthier than I ever before and ran my first sub 30 minute 5K.

      The 4 litres of water was a challenge to begin with as that’s a lot of water but my body adapted to it and my skin loved me drinking that amount as it now feels softer than before. 

      Weight – Day 1 75.3kg; Day 75 67.9kg Total loss 7.4kg

      Body Fat% – Day 1 32.8; Day 75 27.7 Total Loss 5.1%

      Bust – Day 1 38”; Day 75 36.5” Total Loss 1.5”

      Waist – Day 1 34”; Day 75 30” Total Loss 4”

      Belly – Day 1 40”; Day 75 35.5” Total Loss 4.5”

      Hips – Day 1 42”; Day 75 38” Total Loss 4”

      Total inches lost – 14”

      It’s been two weeks now since I finished this challenge and I am still sticking to most of the rules. Not because I am deliberately trying to but they have become a habit. I still drink at least 4 litres of water, I still generally do two workouts every day(not always one being outside) I am still not eating refined sugar apart from the one cake I had which although tasted good wasn’t as amazing as I expected, I still read most days as this was a great bit of me time.

      Was it tough? – yes but it’s called 75HARD for a reason. 

      Did I Surprise myself with what I achieved? – yes physically and mentally, my day 1 photo is very different to my Day 75 photo.

      Would I do it again? – yes definitely and if you are thinking of trying this challenge I would say go for it as you may just surprise yourself.

    1365. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1366. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1367. Debunking Running Terminology: What You Really Need to Know
    1368. Be Impressed by intensity, not volume.
    1369. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1370. S&C – What does the C actually mean?
    1371. Rethinking Injury Management:
    1372. Walk Your Way to Faster Running
    1373. RED-S; Relative Energy Deficiency in Sport
    1374. Periodisation Deep Dive
    1375. Low Energy Availability (LEA):
    1376. How do we burn calories? Let me count the ways…
    1377. Fuel Up to Smash Your Endurance Goals:
    1378. Supercompensation – the effective but counterintuitive training methodology.
    1379. Practical Mental Coping Strategies for Endurance Lows
    1380. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1381. The Importance of Periodisation in Endurance Training
    1382. Monitoring and Managing Fatigue in Endurance Training
    1383. All About Stress
    1384. Train your breathing for better race results
    1385. Does how you breathe really matter?
    1386. Unlocking Your Athletic Potential: Nature vs. Nurture
    1387. Recovery: The Unsung Hero of Triumphs
    1388. Build Consistently, Adapt Relentlessly
    1389. Minimum effort. Maximum Impact
    1390. Specificity is KING for Endurance
    1391. Strength Reigns Supreme in Endurance
    1392. The 5 Pillars of the DB Training Methodology
    1393. The Three Biggest Mistakes Endurance Athletes make…
    1394. Mastering the SAID Principle for Endurance Training Success
    1395. Should I take Creatine?

      Creatine has been a popular supplement in the UK for a few years now but just recently it seems to have blown up and I get a lot of my athletes asking me “ Should I be taking it? 

      In short, my answer is usually YES! Male or Female… just YES!

      Here are the things you should know about Creatine: 

      1) It is one of the most researched supplements within the fitness market. Many have tried to (falsely) claim that it causes damage to the kidneys but through all of the highly detailed research and testing done no adverse effects to health have been found. 

      2) Its main benefit is an improvement in maximal strength and power. It is NOT a steroid. Creatine is an energy which saturates the ATP stores hence greater performance comes from greater amounts of creatine stored in the body. 

      3) When taken over time, Creatine can help increase strength, muscle mass and athletic performance. 

      4) Creatine is naturally found in foods such as fish, beef, pork and lamb but the quantities are small so you will never see a real benefit from food. 

      5) Despite what some brands say you do not need to complete a loading phase. A daily dose of 3-5g a day will suffice. 

      6) Beyond the physical benefits latest research also shows there are some amazing cognitive benefits, with improvements in concentration and memory. 

      7) Some people will be non responders – which means they see no real benefit after 3 months of supplementation. This is usually because their body’s already have a high level of muscle creatine storage.

      My Personal Experience. 

      I started taking Creatine in mid January this year and can honestly say I have seen massive improvements in my overall strength and power – which has a carry over to my endurance sports.
      Without specifically training strength in additional way and just following my normal weekly routine of CrossFit, Indoor Cycle, Running and Swimming I have PR’d pretty much every Power and Olympic Lift – in the 5RM, 3RM and 1RM range. My FTP (cycling power measurement) has increased more in tis time frame than it usually would in a 3 and 6 month period and running just feels easier.

      In my opinion, Creatine is the one supplement where I would say it is definitely worth a try. You have nothing to lose but everything to gain. 

    1396. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1397. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1398. Debunking Running Terminology: What You Really Need to Know
    1399. Be Impressed by intensity, not volume.
    1400. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1401. S&C – What does the C actually mean?
    1402. Rethinking Injury Management:
    1403. Walk Your Way to Faster Running
    1404. RED-S; Relative Energy Deficiency in Sport
    1405. Periodisation Deep Dive
    1406. Low Energy Availability (LEA):
    1407. How do we burn calories? Let me count the ways…
    1408. Fuel Up to Smash Your Endurance Goals:
    1409. Supercompensation – the effective but counterintuitive training methodology.
    1410. Practical Mental Coping Strategies for Endurance Lows
    1411. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1412. The Importance of Periodisation in Endurance Training
    1413. Monitoring and Managing Fatigue in Endurance Training
    1414. All About Stress
    1415. Train your breathing for better race results
    1416. Does how you breathe really matter?
    1417. Unlocking Your Athletic Potential: Nature vs. Nurture
    1418. Recovery: The Unsung Hero of Triumphs
    1419. Build Consistently, Adapt Relentlessly
    1420. Minimum effort. Maximum Impact
    1421. Specificity is KING for Endurance
    1422. Strength Reigns Supreme in Endurance
    1423. The 5 Pillars of the DB Training Methodology
    1424. The Three Biggest Mistakes Endurance Athletes make…
    1425. Mastering the SAID Principle for Endurance Training Success
    1426. How to work out to beat Menopause

      Hitting this period of life, regardless of the age you go through it, can be so tough.

      Some women are lucky and feel very few, if any, effects. The more common story is one of weight gain, fatigue, brain fog, crazy body temperatures and frustration.

      There are 4 things Perimenopausal women should be doing in their training to help overcome these negative symptoms. Trust me when I say you can still be competitive, you can still PB and PR your workouts and you def don’t have to stop and let this change take over your life.

      1 – HIIT Training
      Now most that know me know that “HIIT” is a particular annoyance of mine as it is one of the most over used, and wrongly used phrases in the fitness industry. Check out my blog post here to learn more (HIIT – are you doing it right)

      However, executed properly it is has huge benefit and for this you def shouldn’t be doing any interval for more than a minute and the ideal for menopause is 30 seconds.

      Firstly, it improves insulin sensitivity and lowers fasting blood sugar levels. This is especially helpful during the menopause transition when blood sugar can be harder to manage. It is also good for your general cardiovascular and metabolic health.

      Secondly, it improves your fat burning ability and helps manage visceral fat (the deep internal fat) which usually increases during menopause.

      Finally, when done right, it puts a high demand on your muscles, which in turn sends a message to your brain that you need more human growth hormone (HGH). This increases your testosterone levels, which helps build or regain muscle mass, increasing your power and performance.

      2 – Strength Training
      This doesn’t necessarily mean throwing a heavy barbell around, although if thats your jam then do it. Strength training can mean free weights (kettlebells and dumbbells), resistance bands and even bodyweight exercises. It needs to be strength work though rather than muscular endurance work to be truly effective so think heavier weights and shorter reps per set, rather than long sets of 15/20 reps.

      The risk of osteoporosis rises substantially following menopause due to the decrease in estrogen, which is needed to help build, repair and strengthen bone) so strength training is especially vital. 

      Effective strength training will help to build bone as well as increase muscle strength, burn fat and help boost your metabolism.

      3 – Plyometrics (or Jump Training)
      Jumping is often overlooked but it is brilliant for building strong muscles, bones and joints and making them overall more resilient. It also helps produce and reinforce strong and powerful muscle contractions and as our estrogen levels decrease we lose the hormonal stimulus to do this so jumping overcomes this loss.

      Adding in some plyometrics to your weekly routine can also increase your bone density building stronger bones. It can strengthen your joints, especially knee and hip joints and help keep the joint cartilage healthy plus it’s generally good for your cardiovascular health.

      Simple ways to add jump training into your weekly routine: Box Jumps, Skipping, Jumping Jacks, Squat Jumps and Jump Lunges.
      *As always though make sure you know the correct form for these movements as done incorrectly you can mess yourself up so seek a coaches help if unsure.

      4 – Balance Work
      Balance is a neurological skill, which means it can’t be trained. It has to be practised. Doing some balance work is hugely beneficial for all athletes but adding it to your regular routine for combatting the menopause is a really smart move.

      Women suffering with vasomotor symptoms (hot flashes, night sweats etc) can often find they become less stable so it makes sense to work on building your stability and balance.

      It can be as simple as practising standing on one leg, and then once you get good at this, doing it with your eyes closed or add in throwing and catching a ball. Or, you can work on moves that also combine some strength work such as Single Leg Deadlifts or Single Leg Squats.

    1427. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1428. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1429. Debunking Running Terminology: What You Really Need to Know
    1430. Be Impressed by intensity, not volume.
    1431. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1432. S&C – What does the C actually mean?
    1433. Rethinking Injury Management:
    1434. Walk Your Way to Faster Running
    1435. RED-S; Relative Energy Deficiency in Sport
    1436. Periodisation Deep Dive
    1437. Low Energy Availability (LEA):
    1438. How do we burn calories? Let me count the ways…
    1439. Fuel Up to Smash Your Endurance Goals:
    1440. Supercompensation – the effective but counterintuitive training methodology.
    1441. Practical Mental Coping Strategies for Endurance Lows
    1442. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1443. The Importance of Periodisation in Endurance Training
    1444. Monitoring and Managing Fatigue in Endurance Training
    1445. All About Stress
    1446. Train your breathing for better race results
    1447. Does how you breathe really matter?
    1448. Unlocking Your Athletic Potential: Nature vs. Nurture
    1449. Recovery: The Unsung Hero of Triumphs
    1450. Build Consistently, Adapt Relentlessly
    1451. Minimum effort. Maximum Impact
    1452. Specificity is KING for Endurance
    1453. Strength Reigns Supreme in Endurance
    1454. The 5 Pillars of the DB Training Methodology
    1455. The Three Biggest Mistakes Endurance Athletes make…
    1456. Mastering the SAID Principle for Endurance Training Success
    1457. 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.

    1458. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1459. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1460. Debunking Running Terminology: What You Really Need to Know
    1461. Be Impressed by intensity, not volume.
    1462. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1463. S&C – What does the C actually mean?
    1464. Rethinking Injury Management:
    1465. Walk Your Way to Faster Running
    1466. RED-S; Relative Energy Deficiency in Sport
    1467. Periodisation Deep Dive
    1468. Low Energy Availability (LEA):
    1469. How do we burn calories? Let me count the ways…
    1470. Fuel Up to Smash Your Endurance Goals:
    1471. Supercompensation – the effective but counterintuitive training methodology.
    1472. Practical Mental Coping Strategies for Endurance Lows
    1473. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1474. The Importance of Periodisation in Endurance Training
    1475. Monitoring and Managing Fatigue in Endurance Training
    1476. All About Stress
    1477. Train your breathing for better race results
    1478. Does how you breathe really matter?
    1479. Unlocking Your Athletic Potential: Nature vs. Nurture
    1480. Recovery: The Unsung Hero of Triumphs
    1481. Build Consistently, Adapt Relentlessly
    1482. Minimum effort. Maximum Impact
    1483. Specificity is KING for Endurance
    1484. Strength Reigns Supreme in Endurance
    1485. The 5 Pillars of the DB Training Methodology
    1486. The Three Biggest Mistakes Endurance Athletes make…
    1487. Mastering the SAID Principle for Endurance Training Success
    1488. Ladies…Hormones, Training and Fat Loss

      There’s something we don’t often talk about but it can have a major effect on our training and our results and that thing is our menstrual cycle. 

      Do you really know what happens during your 28 day cycle? Do you understand which hormones are spiking when and what that means for your body and your performance? 

      I am about to break it down for you so that, being armed with knowledge, you have a better chance of hitting your goals, or you might at least stop you beating yourself up when you don’t (as long as you’ve done the work!)

      Here are the things you need to know: 

      The Phases

      The day count of the menstrual cycle begins on the first day of menstruation (the first day of your period). 

      The cycle has been assumed to be 28 days, which is the average amount for most women. 

      The entire duration of the cycle is broken down into 4 main phases:

      Menstrual phase (From day 1 to 5)

      Follicular phase (From day 1 to 13)

      Ovulation phase (Day 14)

      Luteal phase (Day 15 to 28)

      I am not here to give you a biology lesson or talk to you about eggs, ovaries and fallopian tubes. In relation to your training, performance and body composition the phases are the important bit.  

      The Hormones

      There are 4 main hormones involved in your cycle but these are two that you need to understand:

      Estrogen:

      This hormone gets a really bad rep and it’s not really fair. The general consensus is that this hormone is responsible for all the crap we can experience but this just isn’t true. 

      The truth is that it reduces your appetite, improves insulin sensitivity and can protect you against muscle soreness. This is great news for your diet and your training.

      Estrogen is the dominant hormone during the follicular phase and this is when we are at our most productive. 

      Progesterone:

      This is actually where you should be directing your anger. It is the dominant hormone during the luteal phase and generally this is when we can find things a struggle. 

      This is because it can raise our metabolic rate, meaning we usually need between 100 to 300 calories more a day but, thanks to the fact that it makes us insulin resistant (meaning we may not handle carbs as well the in phase and that our sugar cravings are likely to increase) it is common for women to eat around 500 extra calories a day!

      How to use this knowledge

      Some women will not be affected at all. If you are one of these, count yourselves lucky! 

      Others will find that they are hugely affected and for you ladies, being aware of what phase you are in may help you manage things better. 

      If you do find yourself affected by your cycle you may find that, as well as throwing your diet out of balance, your coordination, balance and general ability can also suffer during the luteal phase. 

      I know that personally, my lifting suffers. In the first two weeks of my cycle I can hit my 1 rep max and if I’m going to get a new PB, it will usually be during this phase. In the last two weeks I can often struggle to get about 80% of my usual lifts. Now that I’m aware though, I don’t beat myself up.

      Instead I actually use this info to plan my diet and training around my cycle. I slightly reduce my carbohydrate intake in the luteal phase. I plan my heavy resistance work during the follicular phase and I load more metabolic conditioning type workouts during the luteal phase to increase my calorie burn. All of these actions enhance the positives of my estrogen spike and help to balance out the negatives of my progesterone spike. 

      The other main consideration is a biggie….

      When to measure your progress

      If you are tracking your progress with either photos, body measurements or body composition stats (% of fat and muscle) then it makes total sense to ensure that you are in same stage of your cycle when checking yourself. If you take your first measurements in week 1 but then take your next set when you are in week 3 or 4 you could find that you don’t get an accurate reflection of your progress. This may not be because you haven’t done the work or got your diet on point but purely because of your menstrual cycle. Make sure, where possible, you take your stats at the same point every time. 

      I know sometimes it can suck to be a woman but hopefully this little bit of knowledge can empower you to take back a little bit of control. It has definitely helped me and some of my clients. 

    1489. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1490. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1491. Debunking Running Terminology: What You Really Need to Know
    1492. Be Impressed by intensity, not volume.
    1493. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1494. S&C – What does the C actually mean?
    1495. Rethinking Injury Management:
    1496. Walk Your Way to Faster Running
    1497. RED-S; Relative Energy Deficiency in Sport
    1498. Periodisation Deep Dive
    1499. Low Energy Availability (LEA):
    1500. How do we burn calories? Let me count the ways…
    1501. Fuel Up to Smash Your Endurance Goals:
    1502. Supercompensation – the effective but counterintuitive training methodology.
    1503. Practical Mental Coping Strategies for Endurance Lows
    1504. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1505. The Importance of Periodisation in Endurance Training
    1506. Monitoring and Managing Fatigue in Endurance Training
    1507. All About Stress
    1508. Train your breathing for better race results
    1509. Does how you breathe really matter?
    1510. Unlocking Your Athletic Potential: Nature vs. Nurture
    1511. Recovery: The Unsung Hero of Triumphs
    1512. Build Consistently, Adapt Relentlessly
    1513. Minimum effort. Maximum Impact
    1514. Specificity is KING for Endurance
    1515. Strength Reigns Supreme in Endurance
    1516. The 5 Pillars of the DB Training Methodology
    1517. The Three Biggest Mistakes Endurance Athletes make…
    1518. Mastering the SAID Principle for Endurance Training Success
    1519. Is your fitness suffering thanks to overtraining ?

      One of the things we have likely all seen a lot of during this lockdown period is unqualified Fitness Influencers (seriously, someone still needs to explain what this even is!) and even in some cases PT’s and fitness brands setting up crazy bodyweight challenges as a way to “help” people maintain their fitness during lockdown. 

      Think being challenged to do 100 squats, then add 100 push ups, oh and 100 lunges and hey, why not, do 100 burpees while you’re there… and lets do that every day for 7/14/30 days! 

      So, maybe you are thinking that sounds banging, its hardcore, Yeah! push the limits!… and you’d be right, IF you did that workout maybe twice a month, although that could still be deemed excessive, depending on your current fitness level. 

      Indeed, one of my favourite workouts is one of the CrossFit Girls – Angie; ‘For Time 100 Pull Ups, 100 Push Ups, 100 Sit Ups and 100 Air Squats’
      However, as much as I love it, it’s a workout I will likely do 3 times a year, at the most! In fact I think I’ve done it twice in the last two years. There is a value to doing high rep work but doing so often is just counter productive and probably a waste of your time. 

      Personally, I am huge fan of the minimal dose response, which basically means achieving the desired result with the minimum amount of work required. Do you really need to do 100 squats for 7 days? I’m going to guess that the answer is no! Its a pretty safe bet you can get where you want to go with a smarter approach.

      You have to ask the question “why I am doing this?” “what is it achieving?” and if you don’t know and the person setting the challenge cannot give you a good explanation beyond “Do it! “Go Hard or Go Home’ then do you know what… don’t do it! 

      These are the main issues to consider: 

      Form
      Can the average gym goer actually maintain proper alignment and form for 100 reps?
      Take the squat as one example…
      Let’s be frank, there are a fair few videos circulating showing people doing these types of challenges and squatting with poor form. Now, I know not everyone has the hip or ankle mobility to be able to squat to or below parallel but a good majority of people don’t even know that this is the standard to aim for.
      We see shallow depth, knees pushed in front of toes, chests falling forward and hunched shoulders to name but a few issues. Whats the point of doing 100 reps when the first rep isn’t good?
      Quality over quantity at all times and if you know you cannot squat to parallel with good form then put the work in on your mobility to fix the issue. This would be a much better use of your time! Same goes for every other movement.

      Injury Risk
      Let’s just take a second to consider the injury risks for the volume of repetitive work, especially when repeated over multiple days. The possible shoulder, knee or hip problems that might arise are plentiful so why would you take the risk. So many people are willing to push through workouts suffering from aches and pains and I never understand why. I constantly have to talk to class members about long term success over short term gain. 

      Overtraining – Volume and Intensity
      Simply put overtraining occurs when you the work you put in exceeds the bodies ability to recover. So, doing the same movement pattern over and over again, and then again, and then again will not allow the muscle groups involved to recover. When the muscles aren’t allowed to recover, they can’t perform properly so the end result is a drop in output.
      There is a huge difference between overloading and overtraining. When done right and applied properly, the overload principle will yield brilliant results. Maybe some of these people plan these excessive workouts thinking that they will achieve overload but unfortunately not! They have tipped over into over training.

      Overtraining – Duration
      Some say over training, some say under recovery. Both amount to the same thing and both are correct. As well as programming excessive amounts of reps and high volume work, the other way to over train the body is by skipping rest days. Often these challenges are set with “Hey, lets do this every day for a month!” Yeah, great, let me know how that works out for you in the end!
      Why is it seen as hardcore to say screw it to the rest day? Anyone with this attitude clearly doesn’t understand how to programme fitness effectively.. if this is your coach, please… walk away now!
      The body needs recovery time. It’s as simple as that. Without recovery not much will happen in terms of progress. It often feels like rest is a dirty word. How often have I heard “it’s ok, I’ll rest when I’m dead”! OK then. But why not send your time alive actually making positive adaptations and seeing progress rather than just wearing your body and mind into the ground. Yes, to see change you need to force an adaptation. You need to stress the body and trigger it to adjust to the new stimulus. Just not all the time!

      There are so many negative effects related to overtraining aside from the injury risk and drop in performance and ability. Maybe you aren’t actually injured but it is likely you will suffer from increased inflammation. It can also affect your amount and quality of sleep.

      Ask yourself.. is it worth it?

      Train smart, rest well and achieve something truly bad ass!

    1520. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1521. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1522. Debunking Running Terminology: What You Really Need to Know
    1523. Be Impressed by intensity, not volume.
    1524. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1525. S&C – What does the C actually mean?
    1526. Rethinking Injury Management:
    1527. Walk Your Way to Faster Running
    1528. RED-S; Relative Energy Deficiency in Sport
    1529. Periodisation Deep Dive
    1530. Low Energy Availability (LEA):
    1531. How do we burn calories? Let me count the ways…
    1532. Fuel Up to Smash Your Endurance Goals:
    1533. Supercompensation – the effective but counterintuitive training methodology.
    1534. Practical Mental Coping Strategies for Endurance Lows
    1535. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1536. The Importance of Periodisation in Endurance Training
    1537. Monitoring and Managing Fatigue in Endurance Training
    1538. All About Stress
    1539. Train your breathing for better race results
    1540. Does how you breathe really matter?
    1541. Unlocking Your Athletic Potential: Nature vs. Nurture
    1542. Recovery: The Unsung Hero of Triumphs
    1543. Build Consistently, Adapt Relentlessly
    1544. Minimum effort. Maximum Impact
    1545. Specificity is KING for Endurance
    1546. Strength Reigns Supreme in Endurance
    1547. The 5 Pillars of the DB Training Methodology
    1548. The Three Biggest Mistakes Endurance Athletes make…
    1549. Mastering the SAID Principle for Endurance Training Success
    1550. 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.

    1551. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1552. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1553. Debunking Running Terminology: What You Really Need to Know
    1554. Be Impressed by intensity, not volume.
    1555. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1556. S&C – What does the C actually mean?
    1557. Rethinking Injury Management:
    1558. Walk Your Way to Faster Running
    1559. RED-S; Relative Energy Deficiency in Sport
    1560. Periodisation Deep Dive
    1561. Low Energy Availability (LEA):
    1562. How do we burn calories? Let me count the ways…
    1563. Fuel Up to Smash Your Endurance Goals:
    1564. Supercompensation – the effective but counterintuitive training methodology.
    1565. Practical Mental Coping Strategies for Endurance Lows
    1566. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1567. The Importance of Periodisation in Endurance Training
    1568. Monitoring and Managing Fatigue in Endurance Training
    1569. All About Stress
    1570. Train your breathing for better race results
    1571. Does how you breathe really matter?
    1572. Unlocking Your Athletic Potential: Nature vs. Nurture
    1573. Recovery: The Unsung Hero of Triumphs
    1574. Build Consistently, Adapt Relentlessly
    1575. Minimum effort. Maximum Impact
    1576. Specificity is KING for Endurance
    1577. Strength Reigns Supreme in Endurance
    1578. The 5 Pillars of the DB Training Methodology
    1579. The Three Biggest Mistakes Endurance Athletes make…
    1580. Mastering the SAID Principle for Endurance Training Success
    1581. Why am I not losing weight?

      This is a question I hear a lot!

      Usually it means the person asking the question is only focussing on the number on the scale and that is not something I’m a huge fan of (but you can read all about that in my next blog!).

      Hopefully you know by now that to achieve fat loss you need to be in calorie deficit.

      The number one reason people who are tracking their calorie intake don’t see movement on the scales is simple… They are under estimating the amount of calories they eat.

      Whether they are tracking via an app such as My Fitness Pal or Chronometer… or keeping a manual diary, it is very common, and very easy to record less calories than you consume.

      Main ways to wrongfully track:

      • Not weighing / measuring your food and estimating the amount.
      • Not tracking EVERYTHING you eat and drink – the snacks, that latte, that slice of cheese… it all adds up.
      • Eating out and not taking into account the added fat etc of restaurant meals.
      • Choosing similar meal options in your tracker app/calorie book which is less than the meal you actually eat.

      The second reason is related to the first and again, really common… Over estimating the amount of calories burnt through exercise.

      FitBit, Apple, Garmin… all the activity trackers, the machines at the gym… nearly all will over inflate your calorie burn. AND if you have your activity tracker linked to your My Fitness Pal, all this will encourage you to do is eat back the calories you burnt.

      DO NOT link your activity tracker to your MFP account, or you chosen calorie tracker app of choice. Figure out what your calorie intake should be to achieve fat loss at a sensible rate (read about that here: Calorie Deficit) set that in your app and eat to that… do not make it more complicated than that!

    1582. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1583. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1584. Debunking Running Terminology: What You Really Need to Know
    1585. Be Impressed by intensity, not volume.
    1586. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1587. S&C – What does the C actually mean?
    1588. Rethinking Injury Management:
    1589. Walk Your Way to Faster Running
    1590. RED-S; Relative Energy Deficiency in Sport
    1591. Periodisation Deep Dive
    1592. Low Energy Availability (LEA):
    1593. How do we burn calories? Let me count the ways…
    1594. Fuel Up to Smash Your Endurance Goals:
    1595. Supercompensation – the effective but counterintuitive training methodology.
    1596. Practical Mental Coping Strategies for Endurance Lows
    1597. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1598. The Importance of Periodisation in Endurance Training
    1599. Monitoring and Managing Fatigue in Endurance Training
    1600. All About Stress
    1601. Train your breathing for better race results
    1602. Does how you breathe really matter?
    1603. Unlocking Your Athletic Potential: Nature vs. Nurture
    1604. Recovery: The Unsung Hero of Triumphs
    1605. Build Consistently, Adapt Relentlessly
    1606. Minimum effort. Maximum Impact
    1607. Specificity is KING for Endurance
    1608. Strength Reigns Supreme in Endurance
    1609. The 5 Pillars of the DB Training Methodology
    1610. The Three Biggest Mistakes Endurance Athletes make…
    1611. Mastering the SAID Principle for Endurance Training Success
    1612. Understanding Fats – the basics

      The last in this series of three (the other two being 1:Understanding Protein and 2: Understanding Carbs) and it’s time to get to grips with fat.

      Fat is essential to our diet. We need to consume some fat as it contain important nutrients and essential fatty acids. Vitamins A, D, E are fat soluble, which means they can only be absorbed with the help of fat.

      As with carbohydrates, fat has a lower TEF (Thermic Effect of Food) than Protein. In fact, carbs and fat have the same TEF. This means you will burn between 5 to 15% of the calories of the fat from the digestion process.
      Therefore you consume 200 calories of pure fat, around 10 to 30 calories will be burned by digestion.

      Fat is the most calorie dense of the three macronutrients but as stated above it is needed and is not the enemy.

      If fat loss is your goal, you will need to understand that fat comes at a high calorie cost. Calorie deficit is the key to fat loss so limiting your fat intake and making smart choices will be necessary.

      There are two main types of fat; Saturated and Unsaturated.
      *Ideally no more than 10% of your daily calorie intake should come from saturated fat.

      Saturated Fats are found in both sweet and savoury foods and are mainly found in animal products (meat and dairy) although there are exceptions such as coconut oil.

      Examples of saturated fat include:
      Fatty cuts of meat
      Sausages
      Meat pies
      Butter, Lard and Ghee
      Cheese
      Cream and Ice Cream
      Biscuits, Cakes and Pastries
      Chocolate Bars

      Unsaturated Fat is mostly found in oils from plants and fish.

      To reduce your risk of heart disease and maintain healthy levels of cholesterol it would be wise to reduce your overall fat intake and try to ensure you consume mostly unsaturated fat.

      Examples of unsaturated fat include:
      Olive oil and spreads made from olive oil
      Rapeseed oil
      Some nuts i.e. Brazil, Almond, Peanut
      Avocados
      Sunflower seeds
      Oily Fish i.e. Herring, Salmon, Sardines, Mackerel




    1613. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1614. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1615. Debunking Running Terminology: What You Really Need to Know
    1616. Be Impressed by intensity, not volume.
    1617. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1618. S&C – What does the C actually mean?
    1619. Rethinking Injury Management:
    1620. Walk Your Way to Faster Running
    1621. RED-S; Relative Energy Deficiency in Sport
    1622. Periodisation Deep Dive
    1623. Low Energy Availability (LEA):
    1624. How do we burn calories? Let me count the ways…
    1625. Fuel Up to Smash Your Endurance Goals:
    1626. Supercompensation – the effective but counterintuitive training methodology.
    1627. Practical Mental Coping Strategies for Endurance Lows
    1628. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1629. The Importance of Periodisation in Endurance Training
    1630. Monitoring and Managing Fatigue in Endurance Training
    1631. All About Stress
    1632. Train your breathing for better race results
    1633. Does how you breathe really matter?
    1634. Unlocking Your Athletic Potential: Nature vs. Nurture
    1635. Recovery: The Unsung Hero of Triumphs
    1636. Build Consistently, Adapt Relentlessly
    1637. Minimum effort. Maximum Impact
    1638. Specificity is KING for Endurance
    1639. Strength Reigns Supreme in Endurance
    1640. The 5 Pillars of the DB Training Methodology
    1641. The Three Biggest Mistakes Endurance Athletes make…
    1642. Mastering the SAID Principle for Endurance Training Success
    1643. 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

    1644. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1645. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1646. Debunking Running Terminology: What You Really Need to Know
    1647. Be Impressed by intensity, not volume.
    1648. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1649. S&C – What does the C actually mean?
    1650. Rethinking Injury Management:
    1651. Walk Your Way to Faster Running
    1652. RED-S; Relative Energy Deficiency in Sport
    1653. Periodisation Deep Dive
    1654. Low Energy Availability (LEA):
    1655. How do we burn calories? Let me count the ways…
    1656. Fuel Up to Smash Your Endurance Goals:
    1657. Supercompensation – the effective but counterintuitive training methodology.
    1658. Practical Mental Coping Strategies for Endurance Lows
    1659. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1660. The Importance of Periodisation in Endurance Training
    1661. Monitoring and Managing Fatigue in Endurance Training
    1662. All About Stress
    1663. Train your breathing for better race results
    1664. Does how you breathe really matter?
    1665. Unlocking Your Athletic Potential: Nature vs. Nurture
    1666. Recovery: The Unsung Hero of Triumphs
    1667. Build Consistently, Adapt Relentlessly
    1668. Minimum effort. Maximum Impact
    1669. Specificity is KING for Endurance
    1670. Strength Reigns Supreme in Endurance
    1671. The 5 Pillars of the DB Training Methodology
    1672. The Three Biggest Mistakes Endurance Athletes make…
    1673. Mastering the SAID Principle for Endurance Training Success
    1674. 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.

    1675. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1676. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1677. Debunking Running Terminology: What You Really Need to Know
    1678. Be Impressed by intensity, not volume.
    1679. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1680. S&C – What does the C actually mean?
    1681. Rethinking Injury Management:
    1682. Walk Your Way to Faster Running
    1683. RED-S; Relative Energy Deficiency in Sport
    1684. Periodisation Deep Dive
    1685. Low Energy Availability (LEA):
    1686. How do we burn calories? Let me count the ways…
    1687. Fuel Up to Smash Your Endurance Goals:
    1688. Supercompensation – the effective but counterintuitive training methodology.
    1689. Practical Mental Coping Strategies for Endurance Lows
    1690. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1691. The Importance of Periodisation in Endurance Training
    1692. Monitoring and Managing Fatigue in Endurance Training
    1693. All About Stress
    1694. Train your breathing for better race results
    1695. Does how you breathe really matter?
    1696. Unlocking Your Athletic Potential: Nature vs. Nurture
    1697. Recovery: The Unsung Hero of Triumphs
    1698. Build Consistently, Adapt Relentlessly
    1699. Minimum effort. Maximum Impact
    1700. Specificity is KING for Endurance
    1701. Strength Reigns Supreme in Endurance
    1702. The 5 Pillars of the DB Training Methodology
    1703. The Three Biggest Mistakes Endurance Athletes make…
    1704. Mastering the SAID Principle for Endurance Training Success
    1705. 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!

    1706. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1707. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1708. Debunking Running Terminology: What You Really Need to Know
    1709. Be Impressed by intensity, not volume.
    1710. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1711. S&C – What does the C actually mean?
    1712. Rethinking Injury Management:
    1713. Walk Your Way to Faster Running
    1714. RED-S; Relative Energy Deficiency in Sport
    1715. Periodisation Deep Dive
    1716. Low Energy Availability (LEA):
    1717. How do we burn calories? Let me count the ways…
    1718. Fuel Up to Smash Your Endurance Goals:
    1719. Supercompensation – the effective but counterintuitive training methodology.
    1720. Practical Mental Coping Strategies for Endurance Lows
    1721. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1722. The Importance of Periodisation in Endurance Training
    1723. Monitoring and Managing Fatigue in Endurance Training
    1724. All About Stress
    1725. Train your breathing for better race results
    1726. Does how you breathe really matter?
    1727. Unlocking Your Athletic Potential: Nature vs. Nurture
    1728. Recovery: The Unsung Hero of Triumphs
    1729. Build Consistently, Adapt Relentlessly
    1730. Minimum effort. Maximum Impact
    1731. Specificity is KING for Endurance
    1732. Strength Reigns Supreme in Endurance
    1733. The 5 Pillars of the DB Training Methodology
    1734. The Three Biggest Mistakes Endurance Athletes make…
    1735. Mastering the SAID Principle for Endurance Training Success
    1736. 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 🙂

    1737. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1738. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1739. Debunking Running Terminology: What You Really Need to Know
    1740. Be Impressed by intensity, not volume.
    1741. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1742. S&C – What does the C actually mean?
    1743. Rethinking Injury Management:
    1744. Walk Your Way to Faster Running
    1745. RED-S; Relative Energy Deficiency in Sport
    1746. Periodisation Deep Dive
    1747. Low Energy Availability (LEA):
    1748. How do we burn calories? Let me count the ways…
    1749. Fuel Up to Smash Your Endurance Goals:
    1750. Supercompensation – the effective but counterintuitive training methodology.
    1751. Practical Mental Coping Strategies for Endurance Lows
    1752. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1753. The Importance of Periodisation in Endurance Training
    1754. Monitoring and Managing Fatigue in Endurance Training
    1755. All About Stress
    1756. Train your breathing for better race results
    1757. Does how you breathe really matter?
    1758. Unlocking Your Athletic Potential: Nature vs. Nurture
    1759. Recovery: The Unsung Hero of Triumphs
    1760. Build Consistently, Adapt Relentlessly
    1761. Minimum effort. Maximum Impact
    1762. Specificity is KING for Endurance
    1763. Strength Reigns Supreme in Endurance
    1764. The 5 Pillars of the DB Training Methodology
    1765. The Three Biggest Mistakes Endurance Athletes make…
    1766. Mastering the SAID Principle for Endurance Training Success
    1767. 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?

    1768. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1769. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1770. Debunking Running Terminology: What You Really Need to Know
    1771. Be Impressed by intensity, not volume.
    1772. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1773. S&C – What does the C actually mean?
    1774. Rethinking Injury Management:
    1775. Walk Your Way to Faster Running
    1776. RED-S; Relative Energy Deficiency in Sport
    1777. Periodisation Deep Dive
    1778. Low Energy Availability (LEA):
    1779. How do we burn calories? Let me count the ways…
    1780. Fuel Up to Smash Your Endurance Goals:
    1781. Supercompensation – the effective but counterintuitive training methodology.
    1782. Practical Mental Coping Strategies for Endurance Lows
    1783. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1784. The Importance of Periodisation in Endurance Training
    1785. Monitoring and Managing Fatigue in Endurance Training
    1786. All About Stress
    1787. Train your breathing for better race results
    1788. Does how you breathe really matter?
    1789. Unlocking Your Athletic Potential: Nature vs. Nurture
    1790. Recovery: The Unsung Hero of Triumphs
    1791. Build Consistently, Adapt Relentlessly
    1792. Minimum effort. Maximum Impact
    1793. Specificity is KING for Endurance
    1794. Strength Reigns Supreme in Endurance
    1795. The 5 Pillars of the DB Training Methodology
    1796. The Three Biggest Mistakes Endurance Athletes make…
    1797. Mastering the SAID Principle for Endurance Training Success
    1798. 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

    1799. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1800. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1801. Debunking Running Terminology: What You Really Need to Know
    1802. Be Impressed by intensity, not volume.
    1803. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1804. S&C – What does the C actually mean?
    1805. Rethinking Injury Management:
    1806. Walk Your Way to Faster Running
    1807. RED-S; Relative Energy Deficiency in Sport
    1808. Periodisation Deep Dive
    1809. Low Energy Availability (LEA):
    1810. How do we burn calories? Let me count the ways…
    1811. Fuel Up to Smash Your Endurance Goals:
    1812. Supercompensation – the effective but counterintuitive training methodology.
    1813. Practical Mental Coping Strategies for Endurance Lows
    1814. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1815. The Importance of Periodisation in Endurance Training
    1816. Monitoring and Managing Fatigue in Endurance Training
    1817. All About Stress
    1818. Train your breathing for better race results
    1819. Does how you breathe really matter?
    1820. Unlocking Your Athletic Potential: Nature vs. Nurture
    1821. Recovery: The Unsung Hero of Triumphs
    1822. Build Consistently, Adapt Relentlessly
    1823. Minimum effort. Maximum Impact
    1824. Specificity is KING for Endurance
    1825. Strength Reigns Supreme in Endurance
    1826. The 5 Pillars of the DB Training Methodology
    1827. The Three Biggest Mistakes Endurance Athletes make…
    1828. Mastering the SAID Principle for Endurance Training Success
    1829. 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.

    1830. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1831. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1832. Debunking Running Terminology: What You Really Need to Know
    1833. Be Impressed by intensity, not volume.
    1834. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1835. S&C – What does the C actually mean?
    1836. Rethinking Injury Management:
    1837. Walk Your Way to Faster Running
    1838. RED-S; Relative Energy Deficiency in Sport
    1839. Periodisation Deep Dive
    1840. Low Energy Availability (LEA):
    1841. How do we burn calories? Let me count the ways…
    1842. Fuel Up to Smash Your Endurance Goals:
    1843. Supercompensation – the effective but counterintuitive training methodology.
    1844. Practical Mental Coping Strategies for Endurance Lows
    1845. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1846. The Importance of Periodisation in Endurance Training
    1847. Monitoring and Managing Fatigue in Endurance Training
    1848. All About Stress
    1849. Train your breathing for better race results
    1850. Does how you breathe really matter?
    1851. Unlocking Your Athletic Potential: Nature vs. Nurture
    1852. Recovery: The Unsung Hero of Triumphs
    1853. Build Consistently, Adapt Relentlessly
    1854. Minimum effort. Maximum Impact
    1855. Specificity is KING for Endurance
    1856. Strength Reigns Supreme in Endurance
    1857. The 5 Pillars of the DB Training Methodology
    1858. The Three Biggest Mistakes Endurance Athletes make…
    1859. Mastering the SAID Principle for Endurance Training Success
    1860. 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.

    1861. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1862. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1863. Debunking Running Terminology: What You Really Need to Know
    1864. Be Impressed by intensity, not volume.
    1865. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1866. S&C – What does the C actually mean?
    1867. Rethinking Injury Management:
    1868. Walk Your Way to Faster Running
    1869. RED-S; Relative Energy Deficiency in Sport
    1870. Periodisation Deep Dive
    1871. Low Energy Availability (LEA):
    1872. How do we burn calories? Let me count the ways…
    1873. Fuel Up to Smash Your Endurance Goals:
    1874. Supercompensation – the effective but counterintuitive training methodology.
    1875. Practical Mental Coping Strategies for Endurance Lows
    1876. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1877. The Importance of Periodisation in Endurance Training
    1878. Monitoring and Managing Fatigue in Endurance Training
    1879. All About Stress
    1880. Train your breathing for better race results
    1881. Does how you breathe really matter?
    1882. Unlocking Your Athletic Potential: Nature vs. Nurture
    1883. Recovery: The Unsung Hero of Triumphs
    1884. Build Consistently, Adapt Relentlessly
    1885. Minimum effort. Maximum Impact
    1886. Specificity is KING for Endurance
    1887. Strength Reigns Supreme in Endurance
    1888. The 5 Pillars of the DB Training Methodology
    1889. The Three Biggest Mistakes Endurance Athletes make…
    1890. Mastering the SAID Principle for Endurance Training Success
    1891. A Non Alcoholic Wine Tasting

      I stopped drinking alcohol back at the end of 2019, purely because I wanted to see what life would be like. I didn’t have a problem with alcohol at all, I didn’t ever really drink to excess but just wanted to see if would make a difference to my life, my training and my relationships – but mostly my training.

      It’s safe to say, I have never looked back. I do not need a drink to relax, I do not need a drink to be sociable or have a good time and I would definitely much rather use my calories for food than alcohol.

      The only downside of being alcohol free is that I am occasionally judged by others, and have even been excluded from a couple of social events as “I wont enjoy it as I don’t drink!”. Its a minor downside as most of the people I choose to spend my time with are not judgemental but occasionally I come up against the “well, thats really boring” “go on, have one, you’ll have more fun” kinda nonsense that I know says more about the person saying these things, than about me but still, it can be tiresome.

      While I do not like alcohol, I do love Beer – or rather the taste of beer so the recent explosion of alcohol free beer has made me very happy. The other drink I did really enjoy was a glass of red wine, as does my friend Kerry. Now, I say I like a glass of red wine, I think it’s safe to say that Kerry LOVES a glass of red wine, so when she was recently diagnosed with a brain tumour and told to stop drinking this was one of the things she struggled with. Life is tough enough right now without taking away one of her little pleasures in life.

      The Forza Fitness Squad do what we do best. We rallied round and found a supportive solution. We decided to have a Non Alcoholic Red Wine Tasting as a few of us had bought a bottle here and there and no one has found anything good. Now though, we had a reason to get serious so we did.

      Kerry did the research, did the buying (as, as she said herself, she has not a lot else to do right now) and she hosted, with the most gorgeous spread – yes, thats it in the featured image. We tried 5 different wines and here are the results of our tasting. We scored each wine out of 10 and yes, there was a clear winner we all agreed on.
      *Please remember we are just a few women who like a glass of red wine occasionally, we are not wine connoisseurs by any means so these are not sophisticated tasting notes. This is just a brief bullet point rundown of our thoughts.



      DC DeAlcoholised (£6) Shiraz
      Felt and tasted like a Red Wine
      Palatable and strong Shiraz flavour
      *Denise was not a fan of this one hence the single low score, but also isn’t a huge red wine fan anyway (she was mainly along for the company and the chat!)
      Scores: 9, 9, 9, 7.5, 3 Total: 37.5

      Eisburg (£4) Cabernet Sauvignon
      Again a good red wine taste and feel
      A little thinner than the DC but as good as the more expensive options
      A strong berry taste so again sweeter than the DC and the Merlot but not too sweet.
      Scores: 7, 5, 5, 8, 7, Total: 32

      Vintense (£10) Merlot
      Generally tasted closer to a wine but still a little too thin
      Also a bit too watery
      A good Merlot flavour though.
      Scores: 6, 5.5, 6, 7, 7, Total: 31.5

      Carl Jung (£10) Cuvee Rot
      Still a good red wine feel
      Sweeter than the DC and Merlot. A little too sweet for two of us.
      Scores: 5, 4, 7, 6, 8 Total: 30

      WIN12 (£12) Tempranillo
      Very strongly tastes of berries, and Kerry said also Chocolate.
      Very thin
      Very, very Sweet
      *My personal thought on this one was that if you liked drinking this you might as well opt for a ribena, especially at £12 a bottle!
      Scores: 2, 3, 3, 6, 6 Total: 20

    1892. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1893. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1894. Debunking Running Terminology: What You Really Need to Know
    1895. Be Impressed by intensity, not volume.
    1896. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1897. S&C – What does the C actually mean?
    1898. Rethinking Injury Management:
    1899. Walk Your Way to Faster Running
    1900. RED-S; Relative Energy Deficiency in Sport
    1901. Periodisation Deep Dive
    1902. Low Energy Availability (LEA):
    1903. How do we burn calories? Let me count the ways…
    1904. Fuel Up to Smash Your Endurance Goals:
    1905. Supercompensation – the effective but counterintuitive training methodology.
    1906. Practical Mental Coping Strategies for Endurance Lows
    1907. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1908. The Importance of Periodisation in Endurance Training
    1909. Monitoring and Managing Fatigue in Endurance Training
    1910. All About Stress
    1911. Train your breathing for better race results
    1912. Does how you breathe really matter?
    1913. Unlocking Your Athletic Potential: Nature vs. Nurture
    1914. Recovery: The Unsung Hero of Triumphs
    1915. Build Consistently, Adapt Relentlessly
    1916. Minimum effort. Maximum Impact
    1917. Specificity is KING for Endurance
    1918. Strength Reigns Supreme in Endurance
    1919. The 5 Pillars of the DB Training Methodology
    1920. The Three Biggest Mistakes Endurance Athletes make…
    1921. Mastering the SAID Principle for Endurance Training Success
    1922. 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?


    1923. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1924. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1925. Debunking Running Terminology: What You Really Need to Know
    1926. Be Impressed by intensity, not volume.
    1927. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1928. S&C – What does the C actually mean?
    1929. Rethinking Injury Management:
    1930. Walk Your Way to Faster Running
    1931. RED-S; Relative Energy Deficiency in Sport
    1932. Periodisation Deep Dive
    1933. Low Energy Availability (LEA):
    1934. How do we burn calories? Let me count the ways…
    1935. Fuel Up to Smash Your Endurance Goals:
    1936. Supercompensation – the effective but counterintuitive training methodology.
    1937. Practical Mental Coping Strategies for Endurance Lows
    1938. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1939. The Importance of Periodisation in Endurance Training
    1940. Monitoring and Managing Fatigue in Endurance Training
    1941. All About Stress
    1942. Train your breathing for better race results
    1943. Does how you breathe really matter?
    1944. Unlocking Your Athletic Potential: Nature vs. Nurture
    1945. Recovery: The Unsung Hero of Triumphs
    1946. Build Consistently, Adapt Relentlessly
    1947. Minimum effort. Maximum Impact
    1948. Specificity is KING for Endurance
    1949. Strength Reigns Supreme in Endurance
    1950. The 5 Pillars of the DB Training Methodology
    1951. The Three Biggest Mistakes Endurance Athletes make…
    1952. Mastering the SAID Principle for Endurance Training Success
    1953. Treat yourself like you would your best friend!

      One of the things I have noticed lately in various conversations with some of my athletes lately is that some are unfortunately willing to say some of the meanest things… about themselves.

      Endurance events are tough enough, without making things harder for ourselves.

      Why are some people willing to make things even worse by shrouding themselves in negativity? One of the keys to a bulletproof mindset is “Find the Positive” and this applies when talking about ourselves.

      For some reason some don’t allow the whole ‘Be Kind’ movement to apply to themselves.

      So often recently I have had to say to someone “hey, thats my friend you’re talking about” after they’ve slated themselves for being lazy/pathetic/shit.

      If you overheard someone saying that about your best friend… how would you feel? It would make you angry right? Yet it can be so easy for us to berate ourselves and not even flinch.

      A lot is said of the ideology to love oneself and if you are in that zone where you are truly happy with who you are then great but for some that idea is either a little too abstract or just a little bit difficult so I’ve been pushing something a little bit different… just treat yourself like you would your best friend.

      I don’t know about you but my best friend and I are always honest with each other, but we are never mean. We can say things to each other that others maybe couldn’t but we are never disrespectful. We are each others biggest cheerleader and confidante.

      So, what I mean when I say “treat yourself like you would your best friend” I mean… Would you say those things you just said about yourself about your best friend? Would you tell your best friend they were shit for sucking in that workout? Pathetic for their event placing? Being stupid for feeling overwhelmed or stressed if they were in the same situation as you? Or would you be supportive? Try and find the good in the situation? Acknowledge their feelings and empathise with their feelings?

      Please, next time you are about to call yourself something mean…

      Stop.

      Be kind to yourself.

      You deserve it.

    1954. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1955. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1956. Debunking Running Terminology: What You Really Need to Know
    1957. Be Impressed by intensity, not volume.
    1958. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1959. S&C – What does the C actually mean?
    1960. Rethinking Injury Management:
    1961. Walk Your Way to Faster Running
    1962. RED-S; Relative Energy Deficiency in Sport
    1963. Periodisation Deep Dive
    1964. Low Energy Availability (LEA):
    1965. How do we burn calories? Let me count the ways…
    1966. Fuel Up to Smash Your Endurance Goals:
    1967. Supercompensation – the effective but counterintuitive training methodology.
    1968. Practical Mental Coping Strategies for Endurance Lows
    1969. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    1970. The Importance of Periodisation in Endurance Training
    1971. Monitoring and Managing Fatigue in Endurance Training
    1972. All About Stress
    1973. Train your breathing for better race results
    1974. Does how you breathe really matter?
    1975. Unlocking Your Athletic Potential: Nature vs. Nurture
    1976. Recovery: The Unsung Hero of Triumphs
    1977. Build Consistently, Adapt Relentlessly
    1978. Minimum effort. Maximum Impact
    1979. Specificity is KING for Endurance
    1980. Strength Reigns Supreme in Endurance
    1981. The 5 Pillars of the DB Training Methodology
    1982. The Three Biggest Mistakes Endurance Athletes make…
    1983. Mastering the SAID Principle for Endurance Training Success
    1984. Improve your cycling – Know your FTP. Yes, it does matter!

      As many of you will know, I am an Indoor Cycling Instructor and over the last 3 years I have developed my skills and knowledge to become a Power Trainer.

      I am lucky to have done courses with two of the best Power Training Providers in UK Indoor Cycling; ICG and Stages. What they have taught me has been invaluable and allowed me to completely overhaul my classes and really help my students see true and robust improvement.

      Their success is measured by the result of their quarterly FTP test and any decent cyclist that’s been around for a while and truly cares about their performance knows their number.

      So, what is it?
      FTP stands for Functional Threshold Power. It is a number. That number is representative of Watts, a measure of power.

      What does it mean?
      Your Functional Threshold Power (FTP) is the highest average watt output that you can sustain for an hour.

      Why should I care?
      FTP is the gold standard in the cycling world. Once you know your FTP you have a bullet proof, quantitive way to measure your improvement. It will also allow your set your training zones accurately, meaning you make your training more targeted and meaningful.

      “But I know I’m getting better” I hear you say. “I beat my friend up box hill last week and I never do that” or maybe “I beat my strava time on that time trail segment” These are all good indicators that yes, you may be getting better but other factors may have been involved and they are not scientific. FTP is. Number goes up, you have improved… Fact!

      Ok, sounds good, I want to start caring… how do I do it?
      Welcome to the grim world of FTP Testing. We love it but we really, really hate it (for the 20 minutes we’re in it!).
      You can do the test inside or out, depending on the equipment you have. Purists will tell you outdoor testing is best as you can generate more power when you are outside, than you can indoors.
      You will need a bike (obviously) and either power meter or a smart trainer. Some indoor bikes in the gym also have testing capability.

      The Test
      You need a good warm up protocol as the test demands a lot from you so you have to fully prep both the body and the mind to be ready.
      A full test warm up can be anything as long as (brace yourselves, this is how I do it) a 20 min easy ride, 6 to 10 mins of 1 min max effort intervals followed by 1 min recovery riding, another 5 min easy ride, 5 min max effort and finally a 10 minute easy ride. This may seem extreme but it works. Some people do less… I’m not sure if anyone does more!?

      Once warmed up, it is straight into the test and it couldn’t be any simpler… ride as hard as you can for 20 minutes. Make sure you record the 20 minute test as a separate lap/segment on your device as we don’y want the data from your warm up confusing the results. You must stay seated for the 20 minute effort. Yes, you can push more power standing but it isn’t a sustainable position for very long periods so we need to know what you can do in the saddle. There’s no hard and fast rule for preferred cadence. The slower you go the more your legs muscle fatigue will play a part in the result. The faster you go the more stress there will be on the efficiency of your pedal stroke and cardiovascular system. The advice I was given when I attempted my first test was to ride between 80 – 95 RPM and I generally stick to this. Make sure you stay on the bike once it is over (even though everything in your being will be screaming for you to get off, make it stop – thats how you know you did it right) and cool down properly. Ideally you want to ride easy for about 15 minutes, longer if you want.

      Getting your result
      Once you have completed your test we need to do some maths. Look up the data on your ride and find your average power for the 20 minute test. Subtract 5% from that number and jackpot you now know your FTP.
      * we have to subtract 5% to find your average power for the hour and this sum is always pretty accurate. If you want to do a one hour test you can but I personally don’t advise it. I have done it once and I meant it when I said never again!

      Final thought… power to weight ratio.
      As you can see, FTP doesn’t take into consideration anything about you other than what you can do on the bike. It doesn’t know how old you are, your gender or how much you weigh.
      This is why I also tell my students to monitor another number which is their watts per kilogram or power to weight ratio. To find this simply divide your weight (in kilograms) by your FTP.
      For some this wont be important but for for anyone that really cares about their cycling performance, and I work with a lot of people that really do, it’s important because how much you weigh relative to how much power you can generate will determine how well you perform.
      In a nut shell, if you are shedding a bit of fat and therefore getting lighter and that FTP still keeps going up, you are definitely doing something right.

    1985. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    1986. Beyond “Toughing It Out”: Intelligent Training Through Illness
    1987. Debunking Running Terminology: What You Really Need to Know
    1988. Be Impressed by intensity, not volume.
    1989. Mental Muscles: Visualise Your Way to Endurance Supremacy
    1990. S&C – What does the C actually mean?
    1991. Rethinking Injury Management:
    1992. Walk Your Way to Faster Running
    1993. RED-S; Relative Energy Deficiency in Sport
    1994. Periodisation Deep Dive
    1995. Low Energy Availability (LEA):
    1996. How do we burn calories? Let me count the ways…
    1997. Fuel Up to Smash Your Endurance Goals:
    1998. Supercompensation – the effective but counterintuitive training methodology.
    1999. Practical Mental Coping Strategies for Endurance Lows
    2000. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2001. The Importance of Periodisation in Endurance Training
    2002. Monitoring and Managing Fatigue in Endurance Training
    2003. All About Stress
    2004. Train your breathing for better race results
    2005. Does how you breathe really matter?
    2006. Unlocking Your Athletic Potential: Nature vs. Nurture
    2007. Recovery: The Unsung Hero of Triumphs
    2008. Build Consistently, Adapt Relentlessly
    2009. Minimum effort. Maximum Impact
    2010. Specificity is KING for Endurance
    2011. Strength Reigns Supreme in Endurance
    2012. The 5 Pillars of the DB Training Methodology
    2013. The Three Biggest Mistakes Endurance Athletes make…
    2014. Mastering the SAID Principle for Endurance Training Success
    2015. Improve your running, get in the Zone… Zone 2 that is!

      Let me preface this by saying if you are already a Zone 2 convert then this post is not for you as you have already learned the secret and it would be a pretty safe bet to assume you are reaping the benefits. 

      However, it seems lockdown has pushed a lot more people to get outside and get running. I’m guessing a good percentage of these will not continue to run when they can get back to their old routines but some will. Some will have started to find that place where running starts to suck a little less and actually becomes something (almost) enjoyable. 

      Maybe thats you, or maybe you’ve been a runner for a long while now but you’ve never heard of Zone 2 or you’ve heard of it but not bothered to look into what it actually means. Well lucky for you, I’m going to break it down and make it real simple for you. 

      Zone 2 training is probably the best tool available to improve your running, especially if you want to get faster over longer distances. This is also the perfect solution for those of you that struggle to breathe properly whilst running. 

      Zone 2 refers to heart rate zone 2 so in order to unlock this magic you will need a heart rate monitor, preferably of the chest strap variety (as these are way more accurate than the monitor in the watch on your wrist). 

      Your Heart Rate Zones

      Zone 1 – 65% to 79%
      Zone 2 – 80% to 89%
      Zone 3 – 90% to 94%
      Zone 4 – 95% to 99%
      Zone 5 – 100% + 

      % of what ????

      I know, I know.. the next question is % of what exactly and the answer is your Lactate Threshold. 

      It is better to work off your Lactate threshold rather than Max Heart as this gives better results for running performance and it is easier to work out your Lactate Threshold than Max Heart Rate; no Max Heart Rate is not 220 minus your age. It’s a calculation used as it’s better than nothing but wildly inaccurate for a lot of people and doesn’t take into account he myriad of factors that affect your heart rate. 

      What is my Lactate Threshold?

      Put as simply as possible the lactate threshold is defined as the fastest pace you can run without generating more lactic acid than your body can utilise and reconvert back into energy. I’m sure you’ve all experienced that uncomfortable burning in the muscles when working at high exertion. That burn is lactic acid! 

      How do I calculate my Lactate Threshold 

      With an uncomfortable 20 minute max effort run.
      This must be completed while feeling rested and refreshed – Do not do this under fatigue!
      Here are the steps to follow…

      1) Ensure you can record your run on a device that will record your heart rate for your 20 minute effort. 

      2) Put your heart rate monitor on (if you have a chest strap)

      3) 10 minute warm up run. Gentle pace but with 2 or 3 sprint intervals that spike your heart rate as high as you can. Ensure the last spike allows for 2 minutes easy recovery.
      Do not record this warm up on your watch or if you do make sure it can be separated from your 20 minute effort.
      You do not want heart rate data from your warm up mixed in with the data from your 20 minute effort. 

      4) 20 minute max effort run. Basically ensure your watch starts when you start and run as hard as you can for 20 minutes.
      Distance is not important, only time and your effort.
      Stop the watch after 20 minutes.
      If you do not go as hard as you can the data will not be accurate, which means your work following this test will not yield the best performance improvement possible. Make sure you give this your all. It will hurt, it will not be any kind of fun but it is important and necessary.

      5) Recover! Make sure you take some time to walk off the effort.
      Please do not finish the 20 minutes and then just collapse on the ground. Take a few minutes, walk around the park/block. whatever. 

      6) Workout your Lactate Threshold – yay… at last I hear you say, and it’s really simple;
      Your Lactate Threshold =  your AVERAGE Max heart rate for the 20 minute effort. 

      Now what? 

      Now, you add Zone 2 runs into your programme. Some of the best runners and endurance athletes do nearly all their training in Zone 2. All you do is go for your planned run and keep your heart rate in Zone 2.

      Sounds easy huh? ell, it is easy but it is also hella frustrating when you first start out. It’ll be frustrating as I can can pretty much guarantee you will end up walking a lot because as soon as you run your heart rate shoots into zone 3 and above.
      I usually advise people to start with 5k. If you haven’t got to that distance yet then you do whatever you can.

      The key to Zone 2 training is patience and perseverance. Because you end up walking a lot in the beginning many, many runners give up, claiming it can’t be doing any good. Oh how wrong they are.
      For maybe the first month it might feel like a pointless exercise but just hold on, good things come to those who wait. 

      Once you manage that first 5k where you can run the whole way and that heart rate stays in the right place you are well and truly on your way.
      You will soon find you can run that 5k at your old pace but in Zone 2, where it feels soooo much easier than it used to. Then you start increasing distance and soon you are running long distance, at a great pace, all in Zone 2 where you feel comfortable and in complete control. 

      Don’t Get to Comfortable   

      Just remember to retest your Lactate Threshold every 3 months or so. The heart is a muscle and like every muscle, the more you train it the fitter it gets.

      To continue getting great results you must ensure you are working with accurate information. 

    2016. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2017. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2018. Debunking Running Terminology: What You Really Need to Know
    2019. Be Impressed by intensity, not volume.
    2020. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2021. S&C – What does the C actually mean?
    2022. Rethinking Injury Management:
    2023. Walk Your Way to Faster Running
    2024. RED-S; Relative Energy Deficiency in Sport
    2025. Periodisation Deep Dive
    2026. Low Energy Availability (LEA):
    2027. How do we burn calories? Let me count the ways…
    2028. Fuel Up to Smash Your Endurance Goals:
    2029. Supercompensation – the effective but counterintuitive training methodology.
    2030. Practical Mental Coping Strategies for Endurance Lows
    2031. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2032. The Importance of Periodisation in Endurance Training
    2033. Monitoring and Managing Fatigue in Endurance Training
    2034. All About Stress
    2035. Train your breathing for better race results
    2036. Does how you breathe really matter?
    2037. Unlocking Your Athletic Potential: Nature vs. Nurture
    2038. Recovery: The Unsung Hero of Triumphs
    2039. Build Consistently, Adapt Relentlessly
    2040. Minimum effort. Maximum Impact
    2041. Specificity is KING for Endurance
    2042. Strength Reigns Supreme in Endurance
    2043. The 5 Pillars of the DB Training Methodology
    2044. The Three Biggest Mistakes Endurance Athletes make…
    2045. Mastering the SAID Principle for Endurance Training Success
    2046. Is your ego holding you back?

      No! I hear you cry indignantly… and maybe thats the truth but something I see all the time is people sabotaging their chances of success and the reason boils down to ego.

      Ok, what do I mean…

      You know that person in your fitness class or on the gym floor that always puts a bit too much weight on the bar and then lifts with poor form meaning they are doing more harm than good? Ego.

      How about that one person that always goes out way too fast on a run and gets overtaken by those that took it slow and steady? Ego

      What about that person who is always saying “oh I would’ve/could’ve done x/y/z but unfortunately I got injured/felt a niggle/ had a stomach issue/it was too hot/too cold? One time, ok, it’s probably genuine but that person who always seems to come armed with excuses? Ego.

      If you cannot recognise yourself if these examples I’m betting you can recognise someone you know. And, maybe if you are honest with yourself, you can probably think of at least one time when you have let your ego get the better of you and your training session or event has been crap because of it.

      Hell, we’ve all done it. Maybe you loaded the bar a bit too heavy and then skipped a couple of reps every round as your workout is taking way longer than everyone else’s. Maybe you stepped outside to do your run, realised it was really hot but didn’t adjust your pace and burned yourself out.

      If we all do a little bit of critical (and honest) analysis, we can probably all identify one time when we let our ego get the better of us and it came back to bite us in the ass.

      This week, the worldwide CrossFit community took on one of the most famous Hero Workouts in the world, Murph. It’s a gruelling suckfest of a 1 mile run, 100 Pull Ups, 200 Push Ups and 300 Squats, plus another 1 mile run… oh, and you do it in a weight vest.

      I saw so many posts and had so many people comment on my social things like” oh I wish I could but I can’t even do one pull up so I’m out” or “oh it would be amazing to be able to do this but I can’t :0(”

      I would point out that there are many, many scaling options (especially this year as more versions of Murph were released to accommodate those without equipment and those that hadn’t been near their gym in 10 weeks). The responses were upsetting! Along the lines of ‘oh scaling is cheating, either do it or don’t do it!’

      Now, at this point I would like to make sure you know, I scaled Murph. I always scale Murph. I don’t have a choice as guess what, I can’t do 100 pull ups! I split that fucker down into 20 rounds of 5 Ring Rows (for the pull ups) 10 Push Ups (to a 12″ box as I prefer to do a full push up on an incline, than do them on my knees and I can’t do 200 good push ups on my toes) and 15 Squats.

      The point of Murph, and any workout, is not to be exclusive. The point is to challenge yourself to do something tough, something unpleasant and prove to yourself that you are a true bad ass because you finished it.

      It shouldn’t be easy and if you’ve adapted it to the point where it’s easy and you’re posting ‘Hey, Murph smashed sub 30 mins, Boom!” (yep, I saw many of these) You missed the point and do you know why? Yep, you guessed it… Ego!

      But this is the other way ego can hold you back… you make excuses to not do stuff, or you only do the stuff you know you can do, because really, you are too afraid to try.

      It’s pretty obvious that doing something is better than doing nothing and honestly, what is the worst that can happen? You’re a little slower than others you know? You lose your shit mid workout and throw something across the gym (this one is based on personal experience!)? You cry? You scream? You even quit maybe? So what! I truly believe we learn way more in the bad times and in the mistakes than we do when everything is good.

      I am the first one to celebrate the wins with my clients whether they are achieving a new pb, learning to take rest days, dropping fat and inches, or fitting into old clothes but I will spend more time talking about the bad times as thats where the big lessons are.

      I have this one mantra when it comes to my own training: No one cares. Work harder. Now I know that of course Kerry, my coach, and Toby, Head Coach at my gym, absolutely care about my progress but this mantra just sums up the required absence of ego.

      Focus on the lessons.
      Stop holding yourself back.
      Unleash your inner bad ass.

    2047. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2048. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2049. Debunking Running Terminology: What You Really Need to Know
    2050. Be Impressed by intensity, not volume.
    2051. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2052. S&C – What does the C actually mean?
    2053. Rethinking Injury Management:
    2054. Walk Your Way to Faster Running
    2055. RED-S; Relative Energy Deficiency in Sport
    2056. Periodisation Deep Dive
    2057. Low Energy Availability (LEA):
    2058. How do we burn calories? Let me count the ways…
    2059. Fuel Up to Smash Your Endurance Goals:
    2060. Supercompensation – the effective but counterintuitive training methodology.
    2061. Practical Mental Coping Strategies for Endurance Lows
    2062. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2063. The Importance of Periodisation in Endurance Training
    2064. Monitoring and Managing Fatigue in Endurance Training
    2065. All About Stress
    2066. Train your breathing for better race results
    2067. Does how you breathe really matter?
    2068. Unlocking Your Athletic Potential: Nature vs. Nurture
    2069. Recovery: The Unsung Hero of Triumphs
    2070. Build Consistently, Adapt Relentlessly
    2071. Minimum effort. Maximum Impact
    2072. Specificity is KING for Endurance
    2073. Strength Reigns Supreme in Endurance
    2074. The 5 Pillars of the DB Training Methodology
    2075. The Three Biggest Mistakes Endurance Athletes make…
    2076. Mastering the SAID Principle for Endurance Training Success
    2077. 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.

    2078. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2079. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2080. Debunking Running Terminology: What You Really Need to Know
    2081. Be Impressed by intensity, not volume.
    2082. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2083. S&C – What does the C actually mean?
    2084. Rethinking Injury Management:
    2085. Walk Your Way to Faster Running
    2086. RED-S; Relative Energy Deficiency in Sport
    2087. Periodisation Deep Dive
    2088. Low Energy Availability (LEA):
    2089. How do we burn calories? Let me count the ways…
    2090. Fuel Up to Smash Your Endurance Goals:
    2091. Supercompensation – the effective but counterintuitive training methodology.
    2092. Practical Mental Coping Strategies for Endurance Lows
    2093. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2094. The Importance of Periodisation in Endurance Training
    2095. Monitoring and Managing Fatigue in Endurance Training
    2096. All About Stress
    2097. Train your breathing for better race results
    2098. Does how you breathe really matter?
    2099. Unlocking Your Athletic Potential: Nature vs. Nurture
    2100. Recovery: The Unsung Hero of Triumphs
    2101. Build Consistently, Adapt Relentlessly
    2102. Minimum effort. Maximum Impact
    2103. Specificity is KING for Endurance
    2104. Strength Reigns Supreme in Endurance
    2105. The 5 Pillars of the DB Training Methodology
    2106. The Three Biggest Mistakes Endurance Athletes make…
    2107. Mastering the SAID Principle for Endurance Training Success
    2108. 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!

    2109. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2110. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2111. Debunking Running Terminology: What You Really Need to Know
    2112. Be Impressed by intensity, not volume.
    2113. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2114. S&C – What does the C actually mean?
    2115. Rethinking Injury Management:
    2116. Walk Your Way to Faster Running
    2117. RED-S; Relative Energy Deficiency in Sport
    2118. Periodisation Deep Dive
    2119. Low Energy Availability (LEA):
    2120. How do we burn calories? Let me count the ways…
    2121. Fuel Up to Smash Your Endurance Goals:
    2122. Supercompensation – the effective but counterintuitive training methodology.
    2123. Practical Mental Coping Strategies for Endurance Lows
    2124. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2125. The Importance of Periodisation in Endurance Training
    2126. Monitoring and Managing Fatigue in Endurance Training
    2127. All About Stress
    2128. Train your breathing for better race results
    2129. Does how you breathe really matter?
    2130. Unlocking Your Athletic Potential: Nature vs. Nurture
    2131. Recovery: The Unsung Hero of Triumphs
    2132. Build Consistently, Adapt Relentlessly
    2133. Minimum effort. Maximum Impact
    2134. Specificity is KING for Endurance
    2135. Strength Reigns Supreme in Endurance
    2136. The 5 Pillars of the DB Training Methodology
    2137. The Three Biggest Mistakes Endurance Athletes make…
    2138. Mastering the SAID Principle for Endurance Training Success
    2139. 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.

    2140. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2141. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2142. Debunking Running Terminology: What You Really Need to Know
    2143. Be Impressed by intensity, not volume.
    2144. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2145. S&C – What does the C actually mean?
    2146. Rethinking Injury Management:
    2147. Walk Your Way to Faster Running
    2148. RED-S; Relative Energy Deficiency in Sport
    2149. Periodisation Deep Dive
    2150. Low Energy Availability (LEA):
    2151. How do we burn calories? Let me count the ways…
    2152. Fuel Up to Smash Your Endurance Goals:
    2153. Supercompensation – the effective but counterintuitive training methodology.
    2154. Practical Mental Coping Strategies for Endurance Lows
    2155. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2156. The Importance of Periodisation in Endurance Training
    2157. Monitoring and Managing Fatigue in Endurance Training
    2158. All About Stress
    2159. Train your breathing for better race results
    2160. Does how you breathe really matter?
    2161. Unlocking Your Athletic Potential: Nature vs. Nurture
    2162. Recovery: The Unsung Hero of Triumphs
    2163. Build Consistently, Adapt Relentlessly
    2164. Minimum effort. Maximum Impact
    2165. Specificity is KING for Endurance
    2166. Strength Reigns Supreme in Endurance
    2167. The 5 Pillars of the DB Training Methodology
    2168. The Three Biggest Mistakes Endurance Athletes make…
    2169. Mastering the SAID Principle for Endurance Training Success
    2170. 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.

    2171. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2172. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2173. Debunking Running Terminology: What You Really Need to Know
    2174. Be Impressed by intensity, not volume.
    2175. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2176. S&C – What does the C actually mean?
    2177. Rethinking Injury Management:
    2178. Walk Your Way to Faster Running
    2179. RED-S; Relative Energy Deficiency in Sport
    2180. Periodisation Deep Dive
    2181. Low Energy Availability (LEA):
    2182. How do we burn calories? Let me count the ways…
    2183. Fuel Up to Smash Your Endurance Goals:
    2184. Supercompensation – the effective but counterintuitive training methodology.
    2185. Practical Mental Coping Strategies for Endurance Lows
    2186. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2187. The Importance of Periodisation in Endurance Training
    2188. Monitoring and Managing Fatigue in Endurance Training
    2189. All About Stress
    2190. Train your breathing for better race results
    2191. Does how you breathe really matter?
    2192. Unlocking Your Athletic Potential: Nature vs. Nurture
    2193. Recovery: The Unsung Hero of Triumphs
    2194. Build Consistently, Adapt Relentlessly
    2195. Minimum effort. Maximum Impact
    2196. Specificity is KING for Endurance
    2197. Strength Reigns Supreme in Endurance
    2198. The 5 Pillars of the DB Training Methodology
    2199. The Three Biggest Mistakes Endurance Athletes make…
    2200. Mastering the SAID Principle for Endurance Training Success
    2201. 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!

    2202. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2203. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2204. Debunking Running Terminology: What You Really Need to Know
    2205. Be Impressed by intensity, not volume.
    2206. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2207. S&C – What does the C actually mean?
    2208. Rethinking Injury Management:
    2209. Walk Your Way to Faster Running
    2210. RED-S; Relative Energy Deficiency in Sport
    2211. Periodisation Deep Dive
    2212. Low Energy Availability (LEA):
    2213. How do we burn calories? Let me count the ways…
    2214. Fuel Up to Smash Your Endurance Goals:
    2215. Supercompensation – the effective but counterintuitive training methodology.
    2216. Practical Mental Coping Strategies for Endurance Lows
    2217. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2218. The Importance of Periodisation in Endurance Training
    2219. Monitoring and Managing Fatigue in Endurance Training
    2220. All About Stress
    2221. Train your breathing for better race results
    2222. Does how you breathe really matter?
    2223. Unlocking Your Athletic Potential: Nature vs. Nurture
    2224. Recovery: The Unsung Hero of Triumphs
    2225. Build Consistently, Adapt Relentlessly
    2226. Minimum effort. Maximum Impact
    2227. Specificity is KING for Endurance
    2228. Strength Reigns Supreme in Endurance
    2229. The 5 Pillars of the DB Training Methodology
    2230. The Three Biggest Mistakes Endurance Athletes make…
    2231. Mastering the SAID Principle for Endurance Training Success
    2232. 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.

    2233. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2234. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2235. Debunking Running Terminology: What You Really Need to Know
    2236. Be Impressed by intensity, not volume.
    2237. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2238. S&C – What does the C actually mean?
    2239. Rethinking Injury Management:
    2240. Walk Your Way to Faster Running
    2241. RED-S; Relative Energy Deficiency in Sport
    2242. Periodisation Deep Dive
    2243. Low Energy Availability (LEA):
    2244. How do we burn calories? Let me count the ways…
    2245. Fuel Up to Smash Your Endurance Goals:
    2246. Supercompensation – the effective but counterintuitive training methodology.
    2247. Practical Mental Coping Strategies for Endurance Lows
    2248. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2249. The Importance of Periodisation in Endurance Training
    2250. Monitoring and Managing Fatigue in Endurance Training
    2251. All About Stress
    2252. Train your breathing for better race results
    2253. Does how you breathe really matter?
    2254. Unlocking Your Athletic Potential: Nature vs. Nurture
    2255. Recovery: The Unsung Hero of Triumphs
    2256. Build Consistently, Adapt Relentlessly
    2257. Minimum effort. Maximum Impact
    2258. Specificity is KING for Endurance
    2259. Strength Reigns Supreme in Endurance
    2260. The 5 Pillars of the DB Training Methodology
    2261. The Three Biggest Mistakes Endurance Athletes make…
    2262. Mastering the SAID Principle for Endurance Training Success
    2263. 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.

    2264. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2265. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2266. Debunking Running Terminology: What You Really Need to Know
    2267. Be Impressed by intensity, not volume.
    2268. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2269. S&C – What does the C actually mean?
    2270. Rethinking Injury Management:
    2271. Walk Your Way to Faster Running
    2272. RED-S; Relative Energy Deficiency in Sport
    2273. Periodisation Deep Dive
    2274. Low Energy Availability (LEA):
    2275. How do we burn calories? Let me count the ways…
    2276. Fuel Up to Smash Your Endurance Goals:
    2277. Supercompensation – the effective but counterintuitive training methodology.
    2278. Practical Mental Coping Strategies for Endurance Lows
    2279. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2280. The Importance of Periodisation in Endurance Training
    2281. Monitoring and Managing Fatigue in Endurance Training
    2282. All About Stress
    2283. Train your breathing for better race results
    2284. Does how you breathe really matter?
    2285. Unlocking Your Athletic Potential: Nature vs. Nurture
    2286. Recovery: The Unsung Hero of Triumphs
    2287. Build Consistently, Adapt Relentlessly
    2288. Minimum effort. Maximum Impact
    2289. Specificity is KING for Endurance
    2290. Strength Reigns Supreme in Endurance
    2291. The 5 Pillars of the DB Training Methodology
    2292. The Three Biggest Mistakes Endurance Athletes make…
    2293. Mastering the SAID Principle for Endurance Training Success
    2294. 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.

    2295. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2296. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2297. Debunking Running Terminology: What You Really Need to Know
    2298. Be Impressed by intensity, not volume.
    2299. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2300. S&C – What does the C actually mean?
    2301. Rethinking Injury Management:
    2302. Walk Your Way to Faster Running
    2303. RED-S; Relative Energy Deficiency in Sport
    2304. Periodisation Deep Dive
    2305. Low Energy Availability (LEA):
    2306. How do we burn calories? Let me count the ways…
    2307. Fuel Up to Smash Your Endurance Goals:
    2308. Supercompensation – the effective but counterintuitive training methodology.
    2309. Practical Mental Coping Strategies for Endurance Lows
    2310. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2311. The Importance of Periodisation in Endurance Training
    2312. Monitoring and Managing Fatigue in Endurance Training
    2313. All About Stress
    2314. Train your breathing for better race results
    2315. Does how you breathe really matter?
    2316. Unlocking Your Athletic Potential: Nature vs. Nurture
    2317. Recovery: The Unsung Hero of Triumphs
    2318. Build Consistently, Adapt Relentlessly
    2319. Minimum effort. Maximum Impact
    2320. Specificity is KING for Endurance
    2321. Strength Reigns Supreme in Endurance
    2322. The 5 Pillars of the DB Training Methodology
    2323. The Three Biggest Mistakes Endurance Athletes make…
    2324. Mastering the SAID Principle for Endurance Training Success
    2325. 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

    2326. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2327. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2328. Debunking Running Terminology: What You Really Need to Know
    2329. Be Impressed by intensity, not volume.
    2330. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2331. S&C – What does the C actually mean?
    2332. Rethinking Injury Management:
    2333. Walk Your Way to Faster Running
    2334. RED-S; Relative Energy Deficiency in Sport
    2335. Periodisation Deep Dive
    2336. Low Energy Availability (LEA):
    2337. How do we burn calories? Let me count the ways…
    2338. Fuel Up to Smash Your Endurance Goals:
    2339. Supercompensation – the effective but counterintuitive training methodology.
    2340. Practical Mental Coping Strategies for Endurance Lows
    2341. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2342. The Importance of Periodisation in Endurance Training
    2343. Monitoring and Managing Fatigue in Endurance Training
    2344. All About Stress
    2345. Train your breathing for better race results
    2346. Does how you breathe really matter?
    2347. Unlocking Your Athletic Potential: Nature vs. Nurture
    2348. Recovery: The Unsung Hero of Triumphs
    2349. Build Consistently, Adapt Relentlessly
    2350. Minimum effort. Maximum Impact
    2351. Specificity is KING for Endurance
    2352. Strength Reigns Supreme in Endurance
    2353. The 5 Pillars of the DB Training Methodology
    2354. The Three Biggest Mistakes Endurance Athletes make…
    2355. Mastering the SAID Principle for Endurance Training Success
    2356. 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!

    2357. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2358. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2359. Debunking Running Terminology: What You Really Need to Know
    2360. Be Impressed by intensity, not volume.
    2361. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2362. S&C – What does the C actually mean?
    2363. Rethinking Injury Management:
    2364. Walk Your Way to Faster Running
    2365. RED-S; Relative Energy Deficiency in Sport
    2366. Periodisation Deep Dive
    2367. Low Energy Availability (LEA):
    2368. How do we burn calories? Let me count the ways…
    2369. Fuel Up to Smash Your Endurance Goals:
    2370. Supercompensation – the effective but counterintuitive training methodology.
    2371. Practical Mental Coping Strategies for Endurance Lows
    2372. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2373. The Importance of Periodisation in Endurance Training
    2374. Monitoring and Managing Fatigue in Endurance Training
    2375. All About Stress
    2376. Train your breathing for better race results
    2377. Does how you breathe really matter?
    2378. Unlocking Your Athletic Potential: Nature vs. Nurture
    2379. Recovery: The Unsung Hero of Triumphs
    2380. Build Consistently, Adapt Relentlessly
    2381. Minimum effort. Maximum Impact
    2382. Specificity is KING for Endurance
    2383. Strength Reigns Supreme in Endurance
    2384. The 5 Pillars of the DB Training Methodology
    2385. The Three Biggest Mistakes Endurance Athletes make…
    2386. Mastering the SAID Principle for Endurance Training Success
    2387. IM Training Log w/c 11/11/19

      * 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 and 1 Tabata class a week between Tuesday and Friday.

      Fuck! Fuck! Fuck! I had to do two things in 2019 since signing up for this bloody IronMan. 1; Shift the body fat…on track and going well. 2; do not get injured… Fuck! My lower back has felt tight and ‘niggly’ for a few weeks now but as soon as I start moving it feels fine, at least it did, up until Wednesday when I had a massive back spasm during a Total Body Conditioning Class. It was all a bit emotional… trying to stretch my hip flexors and glutes with tears in my eyes trying not to cry while Kerry, my coach for those new to my blog, tries to keep everything sane and talk me down from an inner monologue of crisis. She did a very good job btw! The good news is it is not serious, as Kerry said would likely be the case, but it has had a minor effect on my training.

      Mon: 12:15pm Total Body Conditioning

      As today was Remembrance Day all classes today were themed. Monday, as usual, was Row, Bike, Ski and the programme was simply 11 minutes on each, with 1 minute rest/transition.

      Mon: 1pm CrossFit Class

      Remembrance Day = Remembrance Day WOD. An 18 minute AMRAP of 11 Hang Power Snatch, 11 Burpee, 11 Thruster and 11 Pull Up. At minute 11 everything stops for a 2 minute silence. It was hard, it sucked and it was a good way to remember. Respects paid, the CrossFit way.

      Tue: 12.15pm Blind 5k Run

      No Zone 2 training today. I decided to just start the watch, cover it up, run my usual route and see what happens. My aim was to try and maintain an easy pace and keep my Heart Rate low. It took just under 30 minutes and I spent 19 minutes in zone 2 without trying so I claimed it a success.

      Tue: 1pm CrossFit Class

      Class started with some Back Squat work. I didn’t go stupidly heavy, spent a lot of time discussing form with Coach Harry and we ended up agreeing I am just not made for Squatting. I’m 5ft 11, with long legs so no… not really! The main workout with a 12 min dumbbell AMRAP consisting of Goblet Squats, Hang Clean and Jerk and Hang Squat Clean. Very Sweaty Work!

      Tue: 2:15pm 10 Min Pull Up / Push Up EMOM

      This week I was joined by two of my favourite training partners, Claire and Amy. Same as usual. One 10 minute Push Up EMOM and one 10 minute Pull Up EMOM.

      Wed: 6:45am Indoor Cycle Class

      Week 5 in the 10 week periodised programme = Power Pyramid. 3 intervals comprising an increasingly heavy climb, seated tabata sprint and recovery. This is the first session I ever designed and am still using it as it is brutal and effective with many benefits.

      Wed: 12:15pm Total Body Conditioning

      My PT was scheduled for 2pm so I figured I would get an extra conditioning session in. It started off so well. 10 min AMRAP of 200m Row and 10 Over Row Burpee followed by another 10 min AMRAP of 10 calorie Assault Bike and 10 Burpee Box Jumps. Next up was a 10 min EMOM of Ski Erg and Burpee to a Plate. My first Burpee was the movement that did my back. I put my hands to the floor, screamed, jumped back up and it was game over. Back Spasm 1, Liza 0. The small victory in all this is that this is the first time I have hurt my back doing something actually sporty. Last two times have been sneezing and putting on my run trainers! It wasn’t completely awful, I could still move but it felt very weak. PT session cancelled and an afternoon/evening of nothing more than lying on a hot water bottle and hourly stretching.

      Thu: 9:30am Indoor Cycle Class (with MyZone)

      Managed to sleep ok and woke up with ok mobility, although it took a while to force myself into an upright position and I could still feel a real weakness in my lower back. I figured that sitting on a bike would be ok and I usually find cycling eases back pain. So, second go this week at The Power Pyramid. A brilliant VO2 max improver, it also builds power, strength and speed and improves both fast and slow twitch muscle fibre recruitment. Boom!

      Thu: 6:30pm Coach By Colour Indoor Cycle Class

      As my Coach by Colour schedule also involves an FTP test, adding an extra week to the programme, it falls out of line with my other classes. Phew! That means I don’t have to take on the Power Pyramid for a third time… but instead it’s The Scorpion; a pure threshold interval session that also aims to improve recovery and, obviously, has a nasty sting in it’s tail.

      Fri: 12:15pm Total Body Conditioning

      As I was still moving ok I decided to return to the scene of the crime and attempt another class. The coaches at CFID are brilliant and will always adapt a workout to work around injuries etc. I knew I’d be in safe hands and if it was too much, I could just stop. The good news is I lasted the whole class :0) It was a combination of Rowing, Ski Erg, Squats and Assault Bike efforts.

      Fri: 7pm Solo Conditioning Session

      The hubby, Carl, wanted to do the CrossFit class as well as the conditioning class so it was back to the box for a second visit. The class however was heavily focussed on Toes to Bar and that just didn’t seem like a good idea with my back. I knew I was bound for more cardio but wasn’t sure what to do. I voiced this to Carl at which point Head Coach Toby piped up “I have a workout for you”. He set the class on their warm up and then gave me my orders; a 45 minute Row, Bike, Ski with no rest. 5 minutes on each, then 4, then 3 etc etc all the way down to one. Perfect. Cheers Toby.

      Sat: Rest Day

      Sun: 5pm Partner Session with Lucy

      No Sunday Funday with the squad today as I had work but Lucy was still up for doing something so we did an hour in the evening instead. This worked well as I’d had to cancel her PT session on Weds due to my back so it helped make up for that a little. We worked through a Pull Up EMOM, 5 x 5 Bench Press and lots of Boxing. Carl delivered a cup of tea half way through which was a nice, yet weird change. I have never done a Boxing session while drinking tea before!

      Next week is a Deload week as I have a long run on Sunday. Its a 6 hour lapped event and the goal was to run a marathon, maybe an ultra but we will see how the back is. The goal may have to be adjusted. I have a physio appointment Monday night so fingers crossed that helps.

    2388. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2389. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2390. Debunking Running Terminology: What You Really Need to Know
    2391. Be Impressed by intensity, not volume.
    2392. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2393. S&C – What does the C actually mean?
    2394. Rethinking Injury Management:
    2395. Walk Your Way to Faster Running
    2396. RED-S; Relative Energy Deficiency in Sport
    2397. Periodisation Deep Dive
    2398. Low Energy Availability (LEA):
    2399. How do we burn calories? Let me count the ways…
    2400. Fuel Up to Smash Your Endurance Goals:
    2401. Supercompensation – the effective but counterintuitive training methodology.
    2402. Practical Mental Coping Strategies for Endurance Lows
    2403. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2404. The Importance of Periodisation in Endurance Training
    2405. Monitoring and Managing Fatigue in Endurance Training
    2406. All About Stress
    2407. Train your breathing for better race results
    2408. Does how you breathe really matter?
    2409. Unlocking Your Athletic Potential: Nature vs. Nurture
    2410. Recovery: The Unsung Hero of Triumphs
    2411. Build Consistently, Adapt Relentlessly
    2412. Minimum effort. Maximum Impact
    2413. Specificity is KING for Endurance
    2414. Strength Reigns Supreme in Endurance
    2415. The 5 Pillars of the DB Training Methodology
    2416. The Three Biggest Mistakes Endurance Athletes make…
    2417. Mastering the SAID Principle for Endurance Training Success
    2418. 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 🙂

    2419. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2420. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2421. Debunking Running Terminology: What You Really Need to Know
    2422. Be Impressed by intensity, not volume.
    2423. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2424. S&C – What does the C actually mean?
    2425. Rethinking Injury Management:
    2426. Walk Your Way to Faster Running
    2427. RED-S; Relative Energy Deficiency in Sport
    2428. Periodisation Deep Dive
    2429. Low Energy Availability (LEA):
    2430. How do we burn calories? Let me count the ways…
    2431. Fuel Up to Smash Your Endurance Goals:
    2432. Supercompensation – the effective but counterintuitive training methodology.
    2433. Practical Mental Coping Strategies for Endurance Lows
    2434. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2435. The Importance of Periodisation in Endurance Training
    2436. Monitoring and Managing Fatigue in Endurance Training
    2437. All About Stress
    2438. Train your breathing for better race results
    2439. Does how you breathe really matter?
    2440. Unlocking Your Athletic Potential: Nature vs. Nurture
    2441. Recovery: The Unsung Hero of Triumphs
    2442. Build Consistently, Adapt Relentlessly
    2443. Minimum effort. Maximum Impact
    2444. Specificity is KING for Endurance
    2445. Strength Reigns Supreme in Endurance
    2446. The 5 Pillars of the DB Training Methodology
    2447. The Three Biggest Mistakes Endurance Athletes make…
    2448. Mastering the SAID Principle for Endurance Training Success
    2449. 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.

    2450. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2451. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2452. Debunking Running Terminology: What You Really Need to Know
    2453. Be Impressed by intensity, not volume.
    2454. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2455. S&C – What does the C actually mean?
    2456. Rethinking Injury Management:
    2457. Walk Your Way to Faster Running
    2458. RED-S; Relative Energy Deficiency in Sport
    2459. Periodisation Deep Dive
    2460. Low Energy Availability (LEA):
    2461. How do we burn calories? Let me count the ways…
    2462. Fuel Up to Smash Your Endurance Goals:
    2463. Supercompensation – the effective but counterintuitive training methodology.
    2464. Practical Mental Coping Strategies for Endurance Lows
    2465. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2466. The Importance of Periodisation in Endurance Training
    2467. Monitoring and Managing Fatigue in Endurance Training
    2468. All About Stress
    2469. Train your breathing for better race results
    2470. Does how you breathe really matter?
    2471. Unlocking Your Athletic Potential: Nature vs. Nurture
    2472. Recovery: The Unsung Hero of Triumphs
    2473. Build Consistently, Adapt Relentlessly
    2474. Minimum effort. Maximum Impact
    2475. Specificity is KING for Endurance
    2476. Strength Reigns Supreme in Endurance
    2477. The 5 Pillars of the DB Training Methodology
    2478. The Three Biggest Mistakes Endurance Athletes make…
    2479. Mastering the SAID Principle for Endurance Training Success
    2480. 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!

    2481. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2482. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2483. Debunking Running Terminology: What You Really Need to Know
    2484. Be Impressed by intensity, not volume.
    2485. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2486. S&C – What does the C actually mean?
    2487. Rethinking Injury Management:
    2488. Walk Your Way to Faster Running
    2489. RED-S; Relative Energy Deficiency in Sport
    2490. Periodisation Deep Dive
    2491. Low Energy Availability (LEA):
    2492. How do we burn calories? Let me count the ways…
    2493. Fuel Up to Smash Your Endurance Goals:
    2494. Supercompensation – the effective but counterintuitive training methodology.
    2495. Practical Mental Coping Strategies for Endurance Lows
    2496. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2497. The Importance of Periodisation in Endurance Training
    2498. Monitoring and Managing Fatigue in Endurance Training
    2499. All About Stress
    2500. Train your breathing for better race results
    2501. Does how you breathe really matter?
    2502. Unlocking Your Athletic Potential: Nature vs. Nurture
    2503. Recovery: The Unsung Hero of Triumphs
    2504. Build Consistently, Adapt Relentlessly
    2505. Minimum effort. Maximum Impact
    2506. Specificity is KING for Endurance
    2507. Strength Reigns Supreme in Endurance
    2508. The 5 Pillars of the DB Training Methodology
    2509. The Three Biggest Mistakes Endurance Athletes make…
    2510. Mastering the SAID Principle for Endurance Training Success
    2511. 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!

    2512. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2513. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2514. Debunking Running Terminology: What You Really Need to Know
    2515. Be Impressed by intensity, not volume.
    2516. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2517. S&C – What does the C actually mean?
    2518. Rethinking Injury Management:
    2519. Walk Your Way to Faster Running
    2520. RED-S; Relative Energy Deficiency in Sport
    2521. Periodisation Deep Dive
    2522. Low Energy Availability (LEA):
    2523. How do we burn calories? Let me count the ways…
    2524. Fuel Up to Smash Your Endurance Goals:
    2525. Supercompensation – the effective but counterintuitive training methodology.
    2526. Practical Mental Coping Strategies for Endurance Lows
    2527. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2528. The Importance of Periodisation in Endurance Training
    2529. Monitoring and Managing Fatigue in Endurance Training
    2530. All About Stress
    2531. Train your breathing for better race results
    2532. Does how you breathe really matter?
    2533. Unlocking Your Athletic Potential: Nature vs. Nurture
    2534. Recovery: The Unsung Hero of Triumphs
    2535. Build Consistently, Adapt Relentlessly
    2536. Minimum effort. Maximum Impact
    2537. Specificity is KING for Endurance
    2538. Strength Reigns Supreme in Endurance
    2539. The 5 Pillars of the DB Training Methodology
    2540. The Three Biggest Mistakes Endurance Athletes make…
    2541. Mastering the SAID Principle for Endurance Training Success
    2542. 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 🙂

    2543. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2544. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2545. Debunking Running Terminology: What You Really Need to Know
    2546. Be Impressed by intensity, not volume.
    2547. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2548. S&C – What does the C actually mean?
    2549. Rethinking Injury Management:
    2550. Walk Your Way to Faster Running
    2551. RED-S; Relative Energy Deficiency in Sport
    2552. Periodisation Deep Dive
    2553. Low Energy Availability (LEA):
    2554. How do we burn calories? Let me count the ways…
    2555. Fuel Up to Smash Your Endurance Goals:
    2556. Supercompensation – the effective but counterintuitive training methodology.
    2557. Practical Mental Coping Strategies for Endurance Lows
    2558. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2559. The Importance of Periodisation in Endurance Training
    2560. Monitoring and Managing Fatigue in Endurance Training
    2561. All About Stress
    2562. Train your breathing for better race results
    2563. Does how you breathe really matter?
    2564. Unlocking Your Athletic Potential: Nature vs. Nurture
    2565. Recovery: The Unsung Hero of Triumphs
    2566. Build Consistently, Adapt Relentlessly
    2567. Minimum effort. Maximum Impact
    2568. Specificity is KING for Endurance
    2569. Strength Reigns Supreme in Endurance
    2570. The 5 Pillars of the DB Training Methodology
    2571. The Three Biggest Mistakes Endurance Athletes make…
    2572. Mastering the SAID Principle for Endurance Training Success
    2573. 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!

    2574. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2575. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2576. Debunking Running Terminology: What You Really Need to Know
    2577. Be Impressed by intensity, not volume.
    2578. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2579. S&C – What does the C actually mean?
    2580. Rethinking Injury Management:
    2581. Walk Your Way to Faster Running
    2582. RED-S; Relative Energy Deficiency in Sport
    2583. Periodisation Deep Dive
    2584. Low Energy Availability (LEA):
    2585. How do we burn calories? Let me count the ways…
    2586. Fuel Up to Smash Your Endurance Goals:
    2587. Supercompensation – the effective but counterintuitive training methodology.
    2588. Practical Mental Coping Strategies for Endurance Lows
    2589. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2590. The Importance of Periodisation in Endurance Training
    2591. Monitoring and Managing Fatigue in Endurance Training
    2592. All About Stress
    2593. Train your breathing for better race results
    2594. Does how you breathe really matter?
    2595. Unlocking Your Athletic Potential: Nature vs. Nurture
    2596. Recovery: The Unsung Hero of Triumphs
    2597. Build Consistently, Adapt Relentlessly
    2598. Minimum effort. Maximum Impact
    2599. Specificity is KING for Endurance
    2600. Strength Reigns Supreme in Endurance
    2601. The 5 Pillars of the DB Training Methodology
    2602. The Three Biggest Mistakes Endurance Athletes make…
    2603. Mastering the SAID Principle for Endurance Training Success
    2604. 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 🙂

    2605. The Power of ‘Pause’: Mastering Recovery for Peak Performance.
    2606. Beyond “Toughing It Out”: Intelligent Training Through Illness
    2607. Debunking Running Terminology: What You Really Need to Know
    2608. Be Impressed by intensity, not volume.
    2609. Mental Muscles: Visualise Your Way to Endurance Supremacy
    2610. S&C – What does the C actually mean?
    2611. Rethinking Injury Management:
    2612. Walk Your Way to Faster Running
    2613. RED-S; Relative Energy Deficiency in Sport
    2614. Periodisation Deep Dive
    2615. Low Energy Availability (LEA):
    2616. How do we burn calories? Let me count the ways…
    2617. Fuel Up to Smash Your Endurance Goals:
    2618. Supercompensation – the effective but counterintuitive training methodology.
    2619. Practical Mental Coping Strategies for Endurance Lows
    2620. Avoiding the Euphoria-Despair Roller Coaster in Endurance Racing
    2621. The Importance of Periodisation in Endurance Training
    2622. Monitoring and Managing Fatigue in Endurance Training
    2623. All About Stress
    2624. Train your breathing for better race results
    2625. Does how you breathe really matter?
    2626. Unlocking Your Athletic Potential: Nature vs. Nurture
    2627. Recovery: The Unsung Hero of Triumphs
    2628. Build Consistently, Adapt Relentlessly
    2629. Minimum effort. Maximum Impact
    2630. Specificity is KING for Endurance
    2631. Strength Reigns Supreme in Endurance
    2632. The 5 Pillars of the DB Training Methodology
    2633. The Three Biggest Mistakes Endurance Athletes make…
    2634. Mastering the SAID Principle for Endurance Training Success