Blood sweat and gears: the day I almost quit

It's been a hard year, I suppose you have guessed that already. In fact, it was only today, when a friend congratulated me on gaining a spot on the GB team for my fourth world championships that she also reminded me how well I had done, considering I lost a whole season to the head injury last year.

Finding the positives in the negatives.

Another go at the same 10 mile time trial As a few weeks ago, however this one not quite to plan.

 

 

Am I worried? No. Here's why.

The art of the longer ride?

I'm very luck to live in a place like I do. 5 minutes of cycling in any direction of my house and I am in the countryside, yet ten minutes down the road I have a high speed rail link to London.


As with everything, we get wrapped up in our daily life, training, racing, and forget to look up and what we have around us. Today, I did a 35 mile ride round the country lanes of my local area, and once again rediscovered the reason why I do what I do.

Winter training – getting the fitness back!

When I started the winter, it was with the knowledge that unlike other years, I was not progressing from a great seasons racing, I was in fact starting on the project ‘regain fitness’. I lost over two months training and racing during last summer due to the head injury, and I knew there was a lot of work to be done.

The last Cross country of the season: Delapre abbey

And it came at the end of a ‘recovery’ week, a day after the first bike / run brick of the season. Some rest, eh? Sharp frost, -2 and sunny skies meant I really wasn’t looking forward to the chill factor. I prefer cross country to be warm, wet and muddy!

Building fitness: it's not what you think!

The Keys To Building Fitness: There is no secret!

Building fitness and muscle mass comes from:

North Herts Cross Country

This week was rest week. This means I should feel all refreshed, yes? NO.

I think I have been working a little too hard lately, which means long hours, and shorts night’s sleep. The current job is quite stressful too (soon to change) all meaning I do not have as much time and energy as I would like. All this plus running the business Ryding2Health and you can see why I may run out of energy!

What are the benefits of cross country or off road running?

Don’t you just love to hate cross country? I do!! Despite it being ultra tough at times, and not at all like  a triathlon why on earth do I do it?

Training with heart rate Zones

Someone recently asked me if I could explain what the benefits of heart rate training was, so I thought I would try and explain, from my own personal viewpoint.

First what are the heart rate zones?

Zone 1: Energy efficient / recovery zone: the easiest workouts, used for recovery after harder workouts, or long slow runs / rides

What can metabolic assessments do for you?

I always knew metabolic assessments as ‘VO2 Max tests’. The first time I came across them was while on holiday in Austria quite a number of years ago. At that time, I knew very little about what it could tell me. As an obsessive for numbers, I hooked on the Vo2Max number, and pretty much ignored the rest of the information. Yes, it told me heart raze zones, but so what!?

TYR Nest Pro – The Goggle revelation!

I am a bit of a traditionalist. I am not very adventurous, so when I find kit I like, I tend to stick with it. This could be construed as logical, or in fact as limiting, depending which way you look at it.

When I found aquasphere eagle goggles, about 5 years ago, I loved them. I had tried many other makes, and didn’t like them, but with these, I have had the same pair ever since, which I use for pool swimming. They are still good, don’t leak and are still going strong.

It took a little while to find the correct open water goggle though, and after many different models, I found aquasphere vista. I like it because it has a good seal, and great panoramic vision, and didn’t mist up like many others. I do find, though, that the seal is a little temperamental and can leak. I have found this with other OW goggles though, and so accepted it as perhaps normal. Maybe I have an odd shaped face. I always did wonder if it was because of the large surface area of the seal, which perhaps moves when I open my moth to breathe. No matter, the way I got round this is buy a new pair each season. I am not sure if this is normal or not, but I have, till now, accepted it as normal.

Then TriUK gave me TYR Nest Pro goggles. I looked at the teeny extremely light weight goggles and thought there is no way I can wear those!!

I bit the bullet and took them with me (along with many other pairs of my trusty aquasphere goggles just in case!) to the lake on Friday, to try them out. I usually either wear tinted or plain goggles. These are somewhere between, labelled as ‘frosted’.

At first it seemed strange to have such small goggles on, but very quickly, I came to absolutely love them. They sit snug, don’t move, don’t mist, don’t leak and panoramic vision is good. Usually after a lap or two I have to adjust my normal goggles, as they probably have started to let in water. Not these. They stayed fast for the whole 45 minute duration of my open water swim session. I was able to swim continuously without interruption. After getting used to the new fit, it was almost like I didn’t have any goggles on, or if I did, they felt like a great fitting pair of your best sunglasses. I never thought I could ever say that about goggles! The ‘frosted’ lenses allowed me to keep swimming till dusk, and still see clearly.

To date they are by far the best goggles I have every tried, much to my amazement. I can’t wait to see how they hold up as the season progresses.

What are the benefits of hill running?

People often tell me that hill running is the way to get strong, fit and fast, but why is that? In general, people know that if you build stronger muscles, then you will become more powerful, therefore a faster runner. How does hill running fit into this? How does it all relate to building strength?

There are a number of ways that can be done:

Plyometrics

This is a way of training you muscles to develop explosive power. Much of the plyometrics approach involves explosive vertical jump related exercises. My coach uses this in conjunction with strength and conditioning.

Strength and conditioning

Strength and conditioning is a way of training and developing strength, but not the usual ‘isolate muscles one by one in the gym’ approach. It seamlessly incorporates muscular endurance, strength, power, speed, aerobic / anaerobic conditioning all at once.

Historically it was thought that the best way to strengthen the muscles was to tackle them one by one. That’s why gyms up and down the country have a fancy array of machines that work each muscle group one by one. This is, however, not all that logical. If you consider how you use and engage your muscles, you will know that they are never engaged in isolation, but always in conjunction with a wide range of other muscles. This is the foundational belief on which the strength and conditioning approach has been based. Stone, Plisk and Collins (Sports Biomechanics, 2002) evaluate modes and methods of resistance training and note that free weights are better than machine weights, for this same reason.

Where does hill running fit into this?

Hill running does what plyometrics and strength and conditioning does, but in a running context. When running up hill, you are fighting gravity which means you are requiring more strength to drag your body weight up the incline, added strength work that cannot be replicated in track sprinting. While you are doing this, you are still using all your muscle groups, in conjunction with each other, as well as working the core and cardio vascular system, in order to run up that hill. Justin Daerr, a professional triathlete, was interviewed about hill running in episode 245, by IMTALK. He said that hill running is used to recruit fast twitch fibres, and to recruit your fast twitch muscle fibres, which are the ones that make you go fast, you need to increase load on your legs. The load is increased on each leg when running up hill. To do this on the flat would mean increased pace. Read more of Justin's interview with IM TALK in my transcript of the podcast. 

Conclusion

Since fast twitch muscle fibres are engaged when the intensity is high, and the hills increase the load on the leg due to the incline, power/weight ratio and gravity, it seems that hill repeats are a very good way to improve run speed, while avoiding the extremely high stress on the body that comes with track sprinting.

I Discovered Today, that I am a Triathlete

This may seem a little odd to you, after all, I have been competing in triathlon for a few years now, been to two world championships, one European championships, of COURSE I am a triathlete, you are thinking? Well, let me explain.

This thought has been gradually rammed into my brain, in part; started by my coach, Steve Casson, keeps telling me I must stop looking at things in individual parts, see the bigger picture. Nope I was not interested. I was comparing my run splits with runners, my bike splits with cyclists, and my swim splits with swimmers. Then I listened to what Brett Sutton had to say in his interview, then I noticed a few things, then I put all the pieces together.

The signs

·    I recently joined a new health centre, Waendel leisure centre. I now share a public pool with lots of others. There are lane swim slots, but it’s always busy, and I am not always the fastest one in the fast lane, like I used to be in the much quieter private gym I used to be a member of. I am regularly out-swum by youngsters, and the pool is shared with the local masters swim club on 2 of my lane swim sessions. They too are all usually quicker. BUT – at my first swim squad (predominantly for triathletes), run by my coach, I was much faster than many others, much to my surprise, considering my new local pool experiences.

·    I was out cycling hills on Saturday morning, I was feeling great, it was the first time out for a long time (weather is to blame!) and I was going well. Then, it happened: a group of cyclists, from the local cycling club motored by, saying ‘hello’ bright and breezy as they effortlessly floated past. What was I doing wrong, I wondered, and why were they all able to effortlessly go SO much faster?

·    My running club is a member of the local Three Counties Cross Country League. I ran all the races this year, as I did last. I don’t really mind how I do, I love cross country, and think it is great fun, to be honest, I like the club group thing, which we don’t get much when triathlon race season starts, and everyone goes off in their own direction. However, it is duly noted at the back of my mind, that a good friend of mine, who has NEVER beaten me in a triathlon (and boy has she tried!) came in at each race a long long way in front of me. Results wise, in cross country I am in fact distinctly average! Also, a triathlon friend of mine recently complained that she used to be a very good cross country runner, but has slipped down the rankings since she has taken up triathlon (and she too competes for GB, placing even higher than me usually!)

What does this all mean?

I am not a cyclist, that much is clear. People who dedicate their spare time to cycling are much faster than me, but, when part of a triathlon, my cycle split is usually pretty good, compared to my peers. I am also not a swimmer. Swimming is by far my best discipline, but when pitched aside masters swimmers and juniors from swim clubs, I am slow. When put against triathletes, though, I am pretty quick (usually!)

Therefore, I am a triathlete. Some lucky people, (there are quite a few in my club I could mention!) are able to say they are a runner and a triathlete, for example, or perhaps a cyclist and a triathlete or maybe they are even all 4. These people are probably medal winners, perhaps in all the disciplines and also in triathlon. I, however, am a triathlete.

I train hard, in all three disciplines, and when I stick them all together in a race, I do pretty well. I am a triathlete. Not a runner, a swimmer, or a cyclist (although I do a little bit of each of those too), I am definitely a triathlete.

Why am I a triathlete?

The approach is all different.

You can’t train triathletes like swimmers. It will affect the way they run. Test training theories out on slower athletes first. E.g. 4 anaerobic sessions a week, one in each sport, DOES NOT WORK! Brett Sutton

I split my time between three disciplines. They carefully interweave, in my typical training week, so that I can fit some elements of base, tempo, technique and speed into all 3 disciplines, as well as do strength work. This is a carefully plotted thing, and my run coach has come to realise himself that there is a very distinct difference between a runner and a triathlete. I am the first triathlete he has coached. He has come to learn that the run is just an element, admittedly, an important one, but still only an element. He cannot push me to the limits that he pushes his other runners to, because likelihood is that I will have something else to do later on, or tomorrow, and breaking me is not conducive to building a good all round triathlete. In a few weeks, he will learn what bricks are, and how running off the bike is an important training element. I doubt any of his other runners have to worry about this either.

Take Philip Graves as an example. He is an outstanding cyclist, but is I would say, still working on finding the balance and skills needed to be a good, balanced, consistent, top level triathlete.

Triathlon is different, and that is why I love it.

I am a triathlete, and proud of it. 

Perfectly timed hills

This week coach was unable to meet me so I was left with instructions to do some hills. Usually, I do alright with self motivated instructions, but there is that extra little level of motivation that is associated with a coach standing yelling at you each time you pass him during a lap, instructions yelled at you from afar at all points on the track!

The instructions seemed quite achievable – I was told to do 12 hill reps, a set amount of time for the hill, and a set amount of time for the recovery. It was meant to be 65% - 70% effort. Hmmm, 70%? That seems a bit strange, I am used to having to cane myself, after all, I was on my hands and knees at the end of the last coached track session!

How did it go?

So, I set off up the hill, at what I perceived to be 65%. I made a mental note of where I got to, which house, which car, which crack on the pavement! I was able to almost walk back down, in the recovery time, and straight back for another rep. Each time I was able to get to the same point, and was still reaching the same point at rep number 6. In fact, I was still reaching the same point at the end of the second set of 6 reps, but by the last four or five I was beginning to find it a little tougher! The last one took almost all my effort but I was still able to reach the same point on the hill.

Refelections:

It seemed rather easy, almost too easy for the first 5 or 6, but by the last 4 or 5 were getting tough, and I was beginning to see why it was 70% effort! I did wonder at the time, though, if I was doing it right. I commented to my husband that it started easy and finished hard, he said ‘that’s how it’s meant to be!’

I was pleased that I seemed to time it to perfection, and was consistently able to keep the same hill pace throughout all 12.

The next day – it certainly feels like I did some work!!

Why do we do hills?

Read this blog – 'Justin Daerr on hill running' to see the answer to that one!

Runners arms – do they matter?

When I was at the track with my coach this week, he accused me of sticking my elbows out – and kept yelling at me. I know I used to be REALLY bad for this, but I thought I had fixed it. It seems not. BUT – does it really matter I wondered? My usual curious mind set about locating the answer.

Does it really matter?

It seems arm action in part, influences your legs. The role of the arms is to stabilize the torso so that power can continue to be efficiently transferred through the hips. It is this ability to transfer power effectively through the center of mass that not only improves rate of acceleration, but also facilitates reaching maximum velocity, maintaining those top speeds and reducing the rate of deceleration.

They go on to say ‘speed is a product of stride length and stride frequency. Stride length and frequency are determined, in part, by the motion of the arms. If you are lazy or passive with your arm action, you are limiting your potential for speed.’

So, yes, it seems that is matters considerably!


So what SHOULD my arms be doing?

Upswing, parallel to your body, forearm parallel to the ground, hands relaxed, not clenched.
Full range of motion – smooth swinging arms - like pendulums! You will see this advice in many locations if you google it. Here is one quote example:

You should also make sure that your arms are moving from chin height at the front level and then all the way to your hip pocket region in the back level. This will ensure proper range of motion in your arms. Also by having proper range of motion on your arms your legs all also move correctly.

The movement of your arm action should also be coming from the shoulder joint. The motion should be similar to that of a pendulum on a clock. It should be moving forwards and back. Just make sure to keep the above tips in mind so that you have proper range of motion in your arms.

More advice can be found here and here too. It is also widely stated that you should stay relaxed! Tension amounts to slower times.

Drive the elbows down and back. (This is the part of the swing I neglect most! Oops!)

Avoid crossing your arms in front – keep them parallel to the body.

Conclusion:

Does it matter – it seems so!! Neglecting arms = lost speed! Better get a grip on this!!

Planning Your Triathlon Season

1) Set your goals:

What are the 3 things you want to achieve this year? Make sure your targets are
realistic, measurable, and performance related. For example the first year i properly
planned my own season, my goal was simply to complete a half iron distance triathlon. Then set your training objectives. There are fitness realted toargets that will help you achieve the goal.

A Murder at the track on Saturday!

Its been a helluva week. I currently have no car, so I am having to cycle absolutely EVERYWHERE and have been doing so for a month now. At first, it was cool, not a problem, but now, its getting kinda wearing. I liked the aspect of choice related to the journey to work – shall I go by car or by bike? Hmmmm, currently – no choice! Despite this, I have managed to re-jig and get through almost all my training, as well as cycle commuting to work every day.

What you CAN’T do without a car!

Having to cycle to EVERYWHERE means everything takes miles longer, which means not as much gets done. Here lies the problem. With no car, morning gym and swim sessions become almost impossible. There just is not enough time to cycle to the sports centre, do my stuff, cycle back, get breakfast, cycle to work, and start work on time. PLUS – I am not sure I have the energy for all that before 9am every day either! So, 3-2-1 has not been going to plan, as I often can’t do the early morning session, unless it’s a run session. I also can’t get to the track to meet my coach – because it’s about 12 miles away and the appointment time just doesn’t allow me time to get there on my bike from work (if I even had the energy for that!) So, this week, it was moved to Saturday morning, so I could go by train. Appointment time – 7.15am! AAAArgh! I used to be used to that, but with the temporary loss of early morning sessions this was not going to be easy!

The track session of death!

I was told the plan was 4 timed mile reps. It was November since I last did this with my coach. I hate them! It’s so monotonous; I just can’t get my head around it. I was dreading it. PLUS – it was trenching it down too, so I just didn’t have my head screwed on at all! I went armed with my orbana, because I knew I would need it, and the asthma inhaler – I knew I would need that too! When I got there Coach was already drenched, wrapped up in full head to toe waterproofs. I had better make this worth his while I thought, poor chap.  After a warm up, it was down to business. It had been ages since I did these, I wasn’t sure I would be too good at pacing, so I put pace on the garmin screen – something I am usually forbidden from looking at! It was raining hard, and there was a driving wind on the back straight too, not nice.

Mile 1:

I heard shouts as I set off, and worked out by the curve of the first bend what it was  - I had set off far too fast. At the end of lap 1 I was 30 seconds ahead of my target time – that has only got to spell trouble! Lap 2, I slowed down a bit – on purpose, and by the end of that lap was feeling much better, lap 3 was o.k. and by lap 4 it was getting tough. Time – a new mile PB and 25 seconds under the target time. I was pretty damn stoked actually.

Mile 2:

I was dreading this – there was no way I could do that again. Still, focus on the ACTUAL target I had been given. I was ordered to go slower. So I did, it seemed odd. Same drill, first lap, WAAAAY too fast, but I rectified it much more quickly, laps 2 and 3 alright, lap 4 tough. Time? Still 11 seconds inside the target time. But jeez I was feeling it now, and I needed that inhaler.

Mile 3:

I just knew from the start this was going to be ugly. I set off under a much more controlled pace, but by the end of the 2^nd lap I felt like collapsing and stopping right there, it felt like I should feel on lap 4! At the end of lap 3 I was told that I had slowed quite a bit. I looked at the pace. It had dropped way back beyond the target time. So I had some serious work to do. I had to make 15 seconds of pace up on this last lap. I gave it everything I had. I just focussed on me, my legs, my form, and that number on the watch. I glanced at it as I turned for the last 100m and it was back under the target – by only 1 second but still, it was under. As I crossed the line, I knew I had JUST managed to get it back again, but I collapsed onto my hands and knees in exhaustion, and it took quite some time before I could stand up again. The last mile rep was cancelled, despite the fact that I vowed to do it and give it my all.

My thoughts:

At first: wow – I was rather impressed with my new mile PB – and so was coach – he hadn’t thought it possible at this stage in the season, and in this weather.

Later: hmmph, I did the session in November and managed all 4 reps, the last being only 1 second different in time to my 3^rd on this occasion, and much more consistent. So, I began to think that maybe it wasn’t so good after all.

And in reality: I was told off for being too pessimistic – as usual! My first mile was waaaaay faster than I ever thought I would be able to run, ever. It was well inside the target time my coach set me when we first met. He even doubted that I would manage it, more recently. My second wasn’t far behind. I must get a grip and recognise the positives when they come. I AM running much better than I thought I could, and in the latter stages of mile 3 I proved to myself that I could push myself to the absolute limits and still drag my legs round a decent lick of speed. I pushed myself further and faster than I ever thought I could. My heart rate far exceeded the previous max heart rate a run test had produced.

I CAN DO THIS!!

Let’s see what triathlon season brings. J

My strength and conditioning update - progress after 6 weeks

I went again to see David Sutton today. It’s been just over a month and I have been working on strengthening the glutes, hams, hip flexors and improving unilateral balance. I was interested to see what he made of it. To be honest, the exercises he gave me originally started out as almost impossible to execute, and they now feel easy, so I doubted whether I was still doing them correctly! So much so, I asked my coach, Steve Casson to check for me a week or so ago!

The UKSCA definition of strength and conditioning is:   ‘the planning and implementation of physical preparation programmes for performance. It includes processes that result in physical adaptation through integrating fitness components into a programme which compliments other aspects of the performer’s development. This includes, although not exclusively, strength, power, speed, endurance, agility and flexibility’

The key in strength and conditioning, as opposed to weights, seems to be physical adaptation through integrating fitness components.  I remember him saying at a talk he did to my triathlon club, ‘what is the point training your muscles in isolation, that is not how you use them in your sport’.

Follow this link to see the written version of this talk, he supports everything with research.

The first time I saw David, he tested me on every element of strength, flexibility and balance. Very quickly, he decided that bilateral strength, core and balance was fine, so I was immediately told to stop doing things like squats, because I could do them well. What I was unable to do however, was single leg based balance exercises. So, for example I was completely unable to get up from a seated position using only one leg. I thought this was in general, a hard thing to do, till my husband demonstrated to me exactly how easy and straight forward it is for him to execute! So here’s me, one month on, getting excited about how I can now do something that it seems everyone else in the world could already do with their eyes shut!

How am I doing?

David is a fabulous in his ‘direct, no messing’ approach, which suits me great, because I am usually the one with a million excuses! So when he said he was impressed how much progress I had made, I really sat up and took note. Compliments are hard earned in this gym.

Apparently, am now ready to progress to the next step, and then this will prepare me for full plyometrics. Plyometrics is a method of training muscle elastic strength and explosiveness to enhance athletic performance. I have heard of this before, the RFU swore by it when I was training as a rugby referee, but clearly, on reflection, it wasn’t being executed correctly, if I am finding so many of the initial pre-plyometrics exercises difficult! Maybe the topic for future blog posts, when I actually get as advanced in my exercises as that!

What have I now been given to do?

Just when I thought I was mastering this thing, I have now got a different set of stuff to do, yes, all trickier than before. A lot of my work now involves single leg stuff, jumping on to and off a step, sideways, forwards, 2 feet to one foot, reverse, etc, a whole range of things that are sure to get people curious in my gym! My split squats are now with my foot on a bench and a weight across my shoulders. When I asked why there was the need for this, he told me originally if I can’t even balance on one leg, or use ham strings at all, imagine how much energy I waste simply trying to do that, energy that I could better use on trying to run faster! Logical I suppose.

To keep my swim strength up, I have been instructed to add in some clean and jerk. I was accused of being a wuss, and having pathetic excuses when I said I didn’t like doing them! Too many people stare at me! I am also working on chin ups. I can’t execute one without assistance yet though. Originally, he said I should be able to do it on the assisted dips /chin ups machine with only 15kg of help. With 26kg, I could only just manage it! Have you ever used one of those machines PROPERLY? When it comes to my central core, I am pretty strong. I can sit up easily, am good at the straight forward front and side planks. BUT – never have my abs ached like they do when I try to do these!! This is more than a shoulder / lat workout I can definitely confirm! So far, I can manage 2 or 3 with 12kg of assistance. I even at this stage get funny looks when I move the peg up that far. There’s only one more hole – 5kg. I am DETERMINED to crack this!! To rectify the fact that the plank is reasonably straight forward for me, I have now got to do side planks with one leg and one arm raised. Oh man, that is going to take some practice!!

What I like about this whole thing, is that I have had an explanation of why and how all the exercises are directly relevant to my three disciplines within triathlon, and David takes the time to specifically tell me what directly translates into what, from gym exercise to run movement, or whatever.

Progress?

Yes, I can definitely say I can see improvement, even within the things I have been given, and the fact that they got much easier. I think that I use ham strings more in running (and cycling) for sure, although not always automatically at this stage. Does this translate to improved performance? Only time will tell I guess. Rome wasn’t built in a day, so they say.

Striking a balance - LIFE GOES ON!

Triathlon can be addictive. A recent blog by Chrissie Wellington reminded me of this. Then I considered what I thought to be addicted:

Need a regular fix of something

Become cranky and irritable of you don’t get it

Suffer withdrawal symptoms...

Need I go on...! Yes, I am addicted to triathlon. This is good, because it is what drives me, what motivates me to get out there, complete the training come what may, get it all done, improve, do my best. BUT.... it can also be at the expense of other things I have come to realise. This is still NOT the day job. it is NOT what makes the world go round, pay the bills.

Mistakes that I have noticed in myself that means there’s an imbalance:

·       Family holidays begin to revolve around where the next big race is

·       When I get a social offer, I wonder first what the impact is on training will be

·       When I go away, I always take trainers and the first thing I do is look for the nearest gym

·       When something crops up in real life that prevents a training session I have a melt down

·       Spare time is fitted around training

·       The husband is fitted in around training

·       Meals are fitted around training

·       If I am not careful – work is fitted around training!

Need I go on!! ? How many do you recognise in yourself?

The DAWN of realisation!

I went away this weekend. The purpose was a primary school reunion in my home town of Burnley, Lancashire. It was very surreal. I almost didn’t go. I was cajoaled into it by more than one person. It didn’t seem like home. The hills seemed much bigger (I didn’t run when I was a kid, so didn’t care what the hills were like!) and the missed training frustrated me.

BUT

I met up with a ton of people I hadn’t seen in many many years. I turned down the last reunion – it didn’t fit around training and races. I ACTUALLY HAD A REALLY GOOD TIME.

It made me realise a few things though:

·       I sometimes take everything far too seriously

·       I can afford to lighten up a bit and it will NOT make me instantly slower

·       A social life is very important

·       Friends are very important – REAL ONES!

So, a word of warning, to all athletes, triathletes, and anyone else, take a look – is YOUR balance correct? Does your life still go on?

I have made a vow to myself that mine will, from now on!

Strength & Conditioning – the verdict one month on

It has been around a month since David Sutton (@PerformTrain) and I met for our initial strength and conditioning session. Read about the initial meeting here and read about David Sutton’s philosophy on Strength and Conditioning here (or here for mobile version excluding the powerpoint file). 

What have I been doing?

David assessed me during our initial visit, and said that my weaknesses lie in my unilateral balance (ham strings and hip flexors mainly). He gave me a new list of exercises to do, with the aim of strengthening these areas, first mastering the technique before adding more weight during the next visit. These simple sounding exercises started off feeling almost impossible to me! (3 X 6)

·       Split squat, without weight

·       Single leg bridge

·       Stand from seated (on 1 leg)

·       Leg side raise

·       Step / stick squat

·       Split squat, with weight (dumb bell held on chest)

Also added was some upper body exercises that I already did, with slight variation:

·       Clean and jerk

·       Front squat

·       Straight arm pull down

·       Chin ups (with as little assistance as possible!)

How is it going?

Well, I have found massive improvements in the execution of the exercises, so much so that I asked Steve Casson when I met him recently, to check my execution because it seemed to be getting to easy! I can now easily get up from seated using one leg, when before I was finding it almost impossible. I recently asked my husband to demonstrate how well he could do that exercise, because I felt so proud of myself. It was only when he did it with ease that I realised how unique my weaknesses were. I had assumed that because I found it difficult, that must be normal and everyone would find it difficult!

I have found that my weight has decreased by a further 4 pounds and my body fat percentage and BMI has decreased by 0.6% I have changed nothing else, and have continued to eat as per the 3-2-1 diet plan. I know that this change cannot be solely attributed to strength and conditioning as there are many more variables that could come into play, but I definitely feel there has been a more significant change in my body shape and composition since I switched from weight training to strength and conditioning training.

What does this mean to my performance?

It’s a bit too early to say, but I definitely have noticed that my ham strings and glutes are much more engaged when I am running, and running up hills seems to zap my energy much less than it seemed to before. When I concentrate, I have found that the load on my quads when both running and cycling feels less imbalanced.

I look forward to hooking back up with him, for the next instalment of instructions!