With the ATHX games this year they have added in a 5RM deadlift.
Love it or hate it, the deadlift is one of the best test of overall strength. It's like the Holy Grail of the gym - everyone seeks it, few attain it, and most just end up with sore backs and a strong craving for pizza.
So, you want to hoist more weight off the ground? You've come to the right place! Because let's face it, if there's one thing we all desire more than a bottomless pit of snacks, it's a deadlift that makes the plates tremble in fear. And if you've clicked on this article, well, clearly you're on a mission to turn those dreams into reality, or you're just really bored at work. Either way, welcome!
Now, onto the grand plan of building a deadlift that'll make Hercules himself do a double-take;
Deadlift MORE (because apparently, there's no such thing as too much deadlifting): Ah, the simplicity of it all! If you want to lift big, you gotta lift often. Forget trying to juggle deadlifts with other exercises like a circus performer on a unicycle. Make deadlifting your main squeeze, your ride or die. Start with twice a week, then crank it up to thrice if you're feeling particularly adventurous. Who needs rest days anyway, right?
More Deadlift Variations As Accessories (because variety is the spice of lift): Sure, you could spend your time doing boring old lat pulldowns, or you could jazz it up with snatch grip deadlifts, pause deadlifts, or rack pulls. It's like a buffet of deadlifting delights! Because why settle for plain when you can have extra spicy?
Limit Touch and Go Deadlift Use (because we're not here to play patty-cake with the bar): Touch and go? More like touch and slow your gains to a crawl! Says nay to the lazy bounce of touch and go deadlifts. Each rep deserves its own grand entrance, its own moment in the spotlight. So reset, refocus, and show that bar who's boss.
Build Stronger Legs (because chicken legs are so last season): You thought deadlifting was all about the back? Think again, my friend! Strong legs mean a strong deadlift. It's science. So hit those hamstrings, glutes, and quads like they owe you money. Your future deadlift self will thank you.
Target Weak Points (because nobody's perfect, except maybe Dwayne "The Rock" Johnson): We all have our Achilles' heel, even in the land of deadlifts. Identify those pesky weak spots and attack them with the ferocity of a hungry lion. Deficit pulls, tempo work - whatever it takes to turn those weaknesses into strengths. It's like rehab for your deadlift, but with less crying.
So there you have it, folks! The keys to deadlift glory. Remember, Rome wasn't built in a day, and neither is a massive deadlift. But with a bit of dedication, a lot of graft and maybe a protein shake or two, you'll be pulling plates like a champ in no time.
]]>The second time we took on the solo effort it went a lot smoother, we shaved a good 15 minutes off the time and placed in the top 40.
Here are 10 things we wish we had known going into the event:
1) Running is not the same as Compromised running.
Multiple repetitions - doing heavy leg work into 250m/500m runs is essential to add into your training. Once over the first 250/500 you can get into your stride on the run however when going from an exercise which takes it out of the legs and going onto the run its essential that you are used to it.
We recommend 15 reasonably heavy squats (Circa 60% 1RM) straight into a 500m Run. Repeat 10 - 15 times.
Or even a high resistance cycle for 2 minutes followed by a 500m run. (10 rounds) is a great way for the legs to get used to the feeling of fatigued legs when running.
2) Beta Alinine
Supplement this for a few weeks prior to the race. Beta Alinine stops Lactate build up and makes the whole thing a lot more tolerable. Beta-alanine helps regulate acid in muscles and prevent this fatigue. Taking beta-alanine supplements may mean a person can increase the length of time they can perform high intensity exercises before experiencing exhaustion. Just make sure you don't take too much as it gives you a tingly sensation which may cause rashes and itching.
3) Drink a Salty Electrolyte Drink Before the Race
Marchon Supplements do a great Performance Hydration. The salt in this drink stops cramps. I used to play rugby to a high level and when I used to compete in the sevens circuit when we got to the later stages of competitions, my muscles in my legs would always cramp up. The coach used to tell me to take dioralyte due to it being full of salts. It helped however I would not recommend taking this. Marchon have developed a great alternative that tastes great and really helps prevent any cramping.
4) Sled Push - Take it steady
The sled is heavier on the day. Mainly due to a carpet which adds some friction.
Don't go out all guns blazing on this. First time I pretty much did 3 unbroken lengths followed by a short rest, before hitting the fourth and my 1km time after that was nearly double my usual time. My legs cramped up, I felt like I had pulled my hamstring and my heart rate was through the roof. It's important to take breaks, loosen the legs out, take some air on before going again.
5) Socks with Grip
Everyone knows you need to make sure you have enough grip on your shoes for the sled push however having grip on your socks to stop your feet slipping in your shoes is also an added hack. These socks stop your feet moving in your shoes - mainly on the sled and burpee broad jumps.
6) Work on your weaknesses not your strengths.
My weakest 3 stations were - Burpee broad jumps, Lunges and Wall balls. Instead of focusing on improving them. I worked on the thing that every one else kept going on about - sled pulls and sled pushes. These are actually two of my better stations and I got so paranoid about not doing myself justice on them that I put way more focus in my training in improving leg strength and drive on the sleds than doing wall balls or burpees for example.
I improved my sled times by about 25 seconds overall however I reckon I had a couple of minutes (combined) to shave off across Wall Balls, Lunges and burpee broad jumps. It's important to work on the weak aspects where you could shave off significant time.
7) Set off Steady - Don't go all guns blazing.
A lot of people blaze off to get to the front of the pack and then act as if they are competing in a 400m sprint. When in reality its a one hour race with a lot of lung busting exercises. Pace yourself and race your race. Don't get pulled into the trap of racing others. You don't know what time they are gunning for.
8) Run the Rox zones - The whole event is timed.
Very obvious after doing an event but I have seen many a people blast through the run and under the "arch" only to proceed to walk to the next station.
Even when doing a simulation run through of the event make sure that you run right up until the station.
9) Supplement with Greens powder - (Everyday)
This one probably seems a bit random. However one week before the first race I got a bit of a cold due to having 3 young kids who bring home illness after illness from school or nursery. With the volume of training you need to do for Hyrox you have to ensure your body is fuelled with all the vitamins and nutrients it needs. Not only for repair but to also fight off any illnesses.
Since taking greens every single day for the past 6 months I have not had one single illness. My immune system feels sky high and thus my training has been optimised.
10) Enjoy it.
Sounds easier said than done. But its a great atmosphere and day out. Embrace the crowd and the other competitors. There is a great buzz and energy when competing but sometimes do come up for air to look around and feel the energy and support.
Summary
Make sure you know how you are going to race. Work out what splits you want to run and understand that it is going to push your body to places that you didn't know you could go. Fuel your body right before and during the event if needed. And make sure you are prepared both physically and mentally for the stress you are going to put your body through.
Good Luck!
]]>Think of it as an opportunity to diversify your athletic portfolio and discover new events that could easily slide into that empty spot on your "Birmingham Hyrox" calendar. So, lace up your shoes, dust off your gear, and let's venture into the realm of alternative events that are just waiting to be conquered! Who knows, you might stumble upon your next favourite adrenaline rush while leaving the Hyrox drama in the rearview mirror.
AHTX Games
So first up we have the ATHX Games which is a fairly new fitness competition that encompasses 3 parts. Strength segment, endurance segment and a Metcon workout. This is split into 3 segments with a rest station in between. The workouts are programmed by Marchon and test your overall strength & fitness levels. It really is an event that anyone with reasonable fitness levels can partake in, there is no difficult movements and has a great energy & atmosphere on the day.
The workout for this year is as follows:
Strength Segment:
Deadlift - 5 Reps
Shoulder to Overhead - 3 reps
Endurance Segment:
You go I Go
- 5K Run
- 1K Ski Erg
- 2k Row
-5k Cycle
Person A starts on Ski Erg, once finished they get onto the runner. Once Person B has finished the Row, Person A goes onto the Bike.
Person B starts on the Runner. Once Person A has finished the Ski, Person B goes onto the Rower. Once finished the Row Person B goes back onto the Runner.
The final segment is a Metcon workout consisting of Dumbbell shoulder to overhead &. snatches, Box Jumps, Sandbag Carries, Sandbag Squats and Burpees.
The events and dates are listed below:
Athx Games London - 13th April
ATHX Games Glasgow - 1st June
Athx Games Birmingham - 31st August
Athx Games Liverpool - 26th October
Athx Games Open (Birmingham) - 7th December
We can see this event getting a lot more popular with bigger participation and audiences over the next year or two.
Next up we have The Turf Games
The turf games began in 2017 as a series of casual workouts at different gyms and studios across London. Turf Games grew from here being one of the most inclusive competitive functional fitness events; filling the void between more 'highly skilled' events already in existence and one dimensional events such as runs.
The games are done in teams - either same sex or multi sex teams. The workouts do vary however you can expect to find exercises such as deadlifts, Dumbbell carries, Shoulder to Overheads, run, cycle, ski erg, air bike, cleans, wall balls, burpees, rope climbs, box jumps, pull ups, toes to bar, sled push and more.
There is always a great atmosphere at the events and are certainly ones to add into the mix.
Turf Games Farnborough - 17th Feb
Turf Games London -15th June
Turf Games Glasgow - 31st August
Next Up is the Superhuman Games
Launched in 2013 the Superhuman Games is now recognised as the UK's ultimate outdoor functional fitness and endurance event.
Participants take part in 5 workouts throughout the day, with each workout requiring you to complete as many laps as possible of a specific task within a 20 minute time cap. The workouts are uniquely designed to be completely open to all abilities, allowing first time competitors to take part in the event alongside seasoned superhuman games athletes!
The 5 segments are broken down into the following;
VO2 Max
An all out lung buster, usually involving running, rowing or rucking.
Unconventional Beast
A multiple carry workout using unconventional objects such as logs, kegs, sandbags and more!
The Assault Course
Simple: smash out as many laps as possible of our 800m military style assault course.
Strength & Honour
This workout usually involves a bit of heavy lifting, Superhuman-style! So expect movements like Tyre Flips, Tyre Pulls, Tyre Drags and Heavy Sandbag work!
Brutal Beat Down
A workout that is always fast and furious, using bodyweight and full body movements to test your mobility as well as functional endurance.
Superhuman Games Bristol - 29th June
Hopefully some of these can fill that empty void in your heart.
Compete Hard!
]]>Navigating the fitness landscape can be a minefield with its fair share of harmful fads, senseless workouts, misinformation, and misleading videos. Amidst the chaos, finding genuine fitness professionals can be like discovering hidden gems. If you're on the lookout for credible guidance, here are five legends in the fitness realm who truly stand out:
1. Paul Olima: The Comedic Athlete! 🚀
🏉 Former rugby pro turned satire comedian!
😂 Showcases and ridicules some of the most idiotic gym stunts
🌟 Check him out if you are not easily offended
Why Follow Paul?
Provides a very real take on everything around gym and fitness. Loves taking the mic out of ridiculous workouts and training sessions. If you can't have a laugh and are easily offended then this guy is maybe not one for you. But if you enjoy a bit of comedy and want to see this former pro athlete crush some big weights then he is one to follow.
Join the party - follow @PaulOlima now!
2. James Smith: The Candid Fitness Maverick! 💪
🌟 Renowned Personal Trainer whilst calling out the BS in the fitness industry
💼 Turning fitness jargon into realism, one hilarious post at a time.
😂 Have a laugh with James at some of the crap that comes out of the fitness industry
Why Follow James?
James provides no-nonsense wisdom - He tells it like it is. He encourages people to start embracing balance in life whilst ignoring all of the fitness fads out there. You will get brutal honesty from him so if you can't handle a bit of banter then maybe he is not one for you. His mantra is more around a healthy balanced lifestyle rather than crushing your fitness goals.
Follow @JamesSmithPT for a daily dose of fitness reality!
3. Ollie Marchon: Your Fitness Coach! 🏋️♂️
🔥 Fitness Enthusiast & Coach Extraordinaire! What this guy doesn't know isn't worth knowing
🚀 Transforming workouts into epic challenges all backed by science
Why Follow Ollie?
Ollie is a true professional in an industry which is filled with a lot of hot air. Ollie creates results-driven workouts - No shortcuts, just real gains. He is your daily boost of motivation - to get up and train harder than you are doing. He creates and provides tailored fitness plans along with his own supplements and clothing range. He is also responsible for the programming for the ATHX Games.
Ready to level up your fitness game? Follow @OllieMarchon now!
4. Hunter McIntyre - Your Hyrox Champion
🚀 The absolute machine of endurance events
🌟 Get insights into his work ethic and what it takes to be a world champion.
Why Follow Hunter?
He is a bundle of energy that showcases some of the workouts he hits, the races he usually wins, along with the podcasts he features on. Always brings good energy and helps you understand just what it takes to get to the top of the leaderboard at the Hyrox event. He is also the current world record holder and world champion of the Hyrox event at Pro division.
Follow @hunter here
5. Jake Dearden - The Endurance King
🚀 Master of Endurance & Hyrox Workouts!
😁 Get ready for a daily dose of punishment from his workouts
Why Follow Jake
Jake provides some of the ultimate Hyrox workouts which are specific for smashing the Hyrox. He is the head coach at Represent Gym and showcases some of the epic workouts which you can give a go yourself. He is also the current world record holder of the most Hyrox events completed in 2 days - 11 over the two day period with all of them being under 1 hour 25 which is insane. He has completed some insane challenges including 3 marathons on 3 continents in a week as well as marathons and ultramarathons.
Follow @JakeDearden for more inspiration here
]]>In this short guide, we'll explore key techniques and strategies to help you optimise your performance and achieve those coveted personal bests on the indoor rowing machine.
The Concept 2 rower is a versatile and effective fitness tool that simulates the feel and resistance of rowing on water. Before diving into performance tips, let's familiarise ourselves with the components of the erg:
Monitor Display:
Damper Setting:
Master Your Form:
Stroke Rate and Power:
Pacing Strategies:
Interval Training:
(8 x 500m split times)
5. Consistent Monitoring:
Regularly review your performance data on the monitor. Analyse your splits, strokes per minute, and technique to identify areas for improvement. Consistent monitoring allows you to track progress and adjust your training accordingly.
Set Clear Goals:
Varied Workouts:
Recovery and Rest:
Conclusion:
Mastering the rowing erg is a journey that combines technique, strategy, and consistent effort. By focusing on proper form, pacing, and incorporating varied workouts into your routine, you'll not only improve your rowing time but also enhance your overall fitness. Embrace the challenge, set realistic goals, and let the rhythmic hum of the erg be your guide to achieving new milestones. Row on! 🚣♂️💨
]]>We have compiled a list of all the events that are worth noting down and if you are feeling up to the challenge.
Hyrox
The Hyrox event is one of our favourites and has become one of our main focuses for our training efforts. The event is 8k worth of running in 1k segments which are broken up by various workouts including, 1k Ski Erg, 50m Sled Push, 50m Sled Pull, 80m Burpee Broad jumps, 1k Row, 200m Farmers Carry, 100m Lunges, 100 Wall Balls. The workout remains the same year in year out for this event.
It is a true test of overall fitness with a specific focus on compromised running. These events sell out very very fast but the atmosphere at them is electric and well worth giving a go. Here are the dates released for the UK events.
Hyrox Glasgow - 2nd March (Sold Out)
Hyrox London - 4th-6th May (Sold Out)
Hyrox Birmingham - 26th / 27th October (Sold Out)
The next closest events to the UK that are not sold out are;
Hyrox Rimini (Italy) - 1st/2nd June
They are also due to release Dublin, Amsterdam and Paris over the coming months which are usually just after the Brimingham event.
Athx Games
The Athx Games is a fairly new fitness competition that encompasses 3 parts. Strength segment, endurance segment and a Metcon workout. This is split into 3 segments with a rest station in between. The workouts are programmed by Marchon and test overall strength with their previous year being a 1RM Shoulder to Overhead, 10RM Squat followed by a endurance segment with 5k running, whilst your partner does a 1K Ski Erg, 2k Row and a 5k Cycle (You can also switch at any point). This year the strength section compromises of Deadlift - 5 Reps and Shoulder to Overhead - 3 reps. The final segment is a Metcon workout consisting of Dumbbell Thrusters, Box Jumps, Sandbag Carries, Sandbag Squats, Burpee Broadjumps and Burpees.
The format for 2024 will remain the same however the workouts and movements may slightly change.
The events and dates are listed below:
Athx Games London - 13th April
ATHX Games Glasgow - 1st June
Athx Games Birmingham - 31st August
Athx Games Liverpool - 26th October
Athx Games Open (Birmingham) - 7th December
Turf Games
The turf games began in 2017 as a series of casual workouts at different gyms and studios across London. Turf Games grew from here being one of the most inclusive competitive functional fitness events; filling the void between more 'highly skilled' events already in existence and one dimensional events such as runs.
The games are done in teams - either same sex or multi sex teams. The workouts do vary however you can expect to find exercises such as deadlifts, Dumbbell carries, Shoulder to Overheads, run, cycle, ski erg, air bike, cleans, wall balls, burpees, rope climbs, box jumps, pull ups, toes to bar, sled push and more.
There is always a great atmosphere at the events and are certainly ones to add into the mix.
Turf Games Farnborough - 17th Feb
Turf Games London -15th June
Turf Games Glasgow - 31st August
Superhuman Games
Launched in 2013 the Superhuman Games is now recognised as the UK's ultimate outdoor functional fitness and endurance event.
Participants take part in 5 workouts throughout the day, with each workout requiring you to complete as many laps as possible of a specific task within a 20 minute time cap. The workouts are uniquely designed to be completely open to all abilities, allowing first time competitors to take part in the event alongside seasoned superhuman games athletes!
The 5 segments are broken down into the following;
VO2 Max
An all out lung buster, usually involving running, rowing or rucking.
Unconventional Beast
A multiple carry workout using unconventional objects such as logs, kegs, sandbags and more!
The Assault Course
Simple: smash out as many laps as possible of our 800m military style assault course.
Strength & Honour
This workout usually involves a bit of heavy lifting, Superhuman-style! So expect movements like Tyre Flips, Tyre Pulls, Tyre Drags and Heavy Sandbag work!
Brutal Beat Down
A workout that is always fast and furious, using bodyweight and full body movements to test your mobility as well as functional endurance.
Superhuman Games Bristol - 29th June
Triathlon Events
Triathlons are where this brand was formed from. We love the challenge that a triathlon brings. It is the ultimate test of endurance with swimming, cycling and running.
There are a number of triathlons in the UK with a range of racing distance including super sprint, sprint, olympic, half ironman and ironman distance. Dependant on your training and how much you enjoy long runs, swims and cycles we recomend giving at least an Olynmpic triathlon distance a go which is usually 1500m Swimming, 40k Cycle and a 10k run.
Here are a few good and tough triathlons coming up in 2024.
- Royal Windsor Triathlon - 9th June
- Slateman Triathlon - 9th June
- Helvellyn Triathlon - September 1st
- Superfeet Sandman Triathlon - 14th September
]]>The rowing element of a Hyrox, is a critical test of endurance, strength, and technique. In this article, we'll delve into the intricacies of approaching the row part of Hyrox, covering aspects such as speed, intensity, and breathing. Additionally, we'll provide a short tailored training program to enhance your rowing performance and conquer this segment of the Hyrox challenge.
Maintain a steady pace that allows you to sustain your efforts throughout the rowing portion. Consistency is key, preventing premature fatigue. Don't try and go all out and get your 1k row PB you will regret it later on the run. Aim for a consistent pace that does not fatigue your legs too much.
Consider breaking down the row into segments, adjusting your speed as needed. A well-thought-out pacing strategy can help you maintain optimal intensity and energy levels. Perhaps for the first 500m go at a pace that pushes you slightly over what you would feel comfortable doing a 1km row in and then every 100m after gradually decrease the speed and stroke rate to ensure you are at optimal state to take on the next run.
Sync your breathing with your rowing strokes. Establish a rhythmic pattern that suits your pace, ensuring a steady flow of oxygen to fuel your muscles.
Exhale during the power phase of the row—when you're exerting force. This helps expel carbon dioxide and promotes efficient oxygen intake.
Implement this 4-week training program to enhance your rowing performance for Hyrox (Build this into your current training programme if you are looking for improvements on the row segement):
Weeks 1-2: Building Endurance
Weeks 3-4: Increasing Intensity
Mastering the row part of Hyrox requires a holistic approach that encompasses technique, speed, intensity, and breathing. By honing your rowing skills and implementing a structured training program, you'll not only conquer the rowing segment of Hyrox but also enhance your overall performance in this demanding fitness challenge. Incorporate these strategies into your training regimen, stay consistent, and get ready to row your way to success in the next Hyrox event.
]]>In the dynamic realm of fitness, myriad training methods vie for attention, each with its unique merits and drawbacks. A rising star in this landscape is hybrid training—an amalgamation of strength and resistance training with cardiovascular or endurance exercises. Also known as concurrent training, this approach is gaining popularity for its promise of a holistic and balanced fitness regimen. In this article, we'll unravel the science behind hybrid training, explore its benefits, dissect key components, and provide actionable steps for crafting an effective hybrid training plan to maximise your results.
What is Hybrid Training?
Hybrid training, or concurrent training, is a methodology that seamlessly integrates both resistance training and energy system training within a session, week, or training phase. The overarching objective is to enhance multiple fitness components simultaneously, breaking down the traditional dichotomy between strength and endurance training. By leveraging the synergy between these seemingly opposing domains, hybrid training emerges as a potent strategy for amplified fitness gains.
Benefits of Hybrid Training:
Rooted in robust research, hybrid training offers a plethora of advantages, presenting a compelling alternative to conventional training methods. Scientific studies demonstrate that concurrent training leads to simultaneous improvements in muscle strength and cardiovascular endurance. The holistic approach of hybrid training dispels the notion of interference between strength and cardiovascular adaptations, revealing their potential to coexist and complement each other with careful programming
Understanding the Science behind Hybrid Training:
To grasp the effectiveness of hybrid training, delve into the principles of training adaptation. Manipulating training variables like intensity, volume, and exercise selection optimises adaptive responses.
Key Components of Hybrid Training:
Strength training, a cornerstone of hybrid training, involves resistance exercises that foster gains in muscular strength, power, and endurance. Beyond muscle development, strength training enhances bone density, metabolic rate, and functional performance. Its role in injury prevention is pivotal, providing the robustness needed for higher-impact exercises.
The second ingredient in hybrid training is cardiovascular exercise, typically in the form of running, cycling, rowing or swimming. This element complements strength training, fostering improvements in aerobic capacity, endurance, and heart health. Effective programming mitigates the interference effect, allowing both systems to thrive.
Optimising cardiovascular training involves striking a balance between frequency and duration. Incorporating both longer-duration moderate-intensity sessions and shorter-duration high-intensity sessions provides a well-rounded training stimulus, maximising the benefits of hybrid training.
An Example Hybrid Training Week:
Monday - AM Lower Body, PM Short Fast Run
Tuesday - AM Upper Body, PM Long Slow Run
Wednesday - Hyrox Style Workout
Thursday - Rest
Friday - Full Body
Saturday - AM Long Run, PM Compound Exercises
Sunday - Rest
Conclusion:
Hybrid training, whether pursued for competitive athleticism or general health and longevity, offers a myriad of benefits. The versatility of hybrid training accommodates various aspirations, from moderate to ambitious. Embrace the challenge, set your sights on personalised milestones, and revel in the holistic benefits that a well-structured hybrid training plan can deliver—enhanced overall fitness, improved strength, muscular endurance, and heightened cardiovascular health.
]]>Engaging in intense training and demanding workouts like Hyrox or Crossfit is a surefire way to push your physical limits and reach new heights of fitness. However, for optimal performance, it's crucial to prioritise recovery just as much as the workout itself. In this guide, we'll explore a comprehensive approach to post-exercise recovery, encompassing various techniques and practices that promote muscle repair, reduce inflammation, and enhance overall well-being.
Deep tissue massage is a cornerstone of effective recovery. This therapeutic technique targets the inner layers of muscles and connective tissues, releasing tension and promoting blood flow. By alleviating muscle knots and improving flexibility, deep tissue massage accelerates the recovery process and reduces the risk of injury. Professional massage therapists can tailor their approach to address specific areas of concern, making it an invaluable recovery tool for athletes and fitness enthusiasts.
Massage guns have gained popularity as a convenient and effective tool for self-myofascial release. These handheld devices utilise percussive therapy to deliver rapid pulses to the muscles, breaking down knots and enhancing blood circulation. Massage guns are user-friendly and provide a targeted approach to sore muscles. Incorporating them into your recovery routine can alleviate muscle tightness and speed up recovery between workouts.
Stretching is a fundamental yet often overlooked component of recovery. Dynamic stretches before a workout improve flexibility and prepare muscles for the demands ahead. Post-workout static stretching helps prevent muscle stiffness and enhances range of motion. Yoga and Pilates are excellent choices for incorporating flexibility training into your routine, offering a holistic approach to recovery by combining physical and mental relaxation.
A well-balanced diet plays a pivotal role in post-exercise recovery. Protein-rich foods aid in muscle repair, while carbohydrates replenish glycogen stores. Incorporating anti-inflammatory foods such as fatty fish, fruits, and leafy greens can help reduce inflammation. Hydration is equally crucial; water supports nutrient transport and helps flush out toxins. Consider consulting with a nutritionist to personalize your diet to your specific workout regimen and recovery needs.
Ice baths, also known as cryotherapy, involve immersing the body in cold water to reduce muscle soreness and inflammation. The cold temperature constricts blood vessels, which helps flush out waste products from the muscles. While the initial shock of cold immersion can be challenging, many athletes swear by the rejuvenating effects of ice baths for accelerated recovery.
On the flip side, warm therapy, such as saunas or hot baths, can also be highly beneficial for recovery. Heat increases blood flow, promoting relaxation and easing muscle tension. Saunas, in particular, induce sweating, aiding in the removal of toxins from the body. Alternating between cold and warm therapies, known as contrast therapy, can offer a well-rounded approach to recovery.
Conclusion:
Integrating a variety of recovery techniques into your post-workout routine is key to maintaining peak performance and preventing burnout or injury. Whether it's the targeted relief of deep tissue massage, the convenience of massage guns, the flexibility benefits of stretching, or the holistic approach of a nutrient-rich diet, each element contributes to a comprehensive strategy for optimal recovery. Experiment with different methods, listen to your body, and tailor your recovery plan to suit your individual needs. Remember, effective recovery is not a luxury; it's an investment in your long-term well-being and athletic success.
]]>If you aren't sure where to start or which brand to give a go, here are our recommendations based on the products we have tried and tested.
1. My Protein - Vegan Clear Protein 9/10
The Clear Vegan Protein by MyProtein is a game-changing vegan protein shake. They have managed to harness the power of high-quality pea protein isolate, infused with real fruit and added B vitamins, to create a light, tasty, fruity alternative to traditional protein shakes. And let us tell you this one mixes really well and does taste great.
It comes with seven delicious flavours – Lemon and Lime, Pineapple and Grapefruit, Apple & Elderflower, Strawberry, Blackcurrant, Raspberry Mojito, and Watermelon.
2. Naturecan - Clear Protein 6/10
The Clear Whey Protein by Naturecan is a easily blend able shake.
Each fruity serving of Clear Whey Protein is packed with over 23g protein, helping to get a healthy dose of protein. The formula is low in sugar, making it the perfect choice for keeping your fitness goals and eating schedule on track.
Available in zingy Orange & Mango Flavour, Mixed Berry Flavour, and Tropical Flavour for a juicy whey protein alternative. Mixes well but it does still have a bit more of a milky taste in comparison to the MyProtein blends.
It also doesn't have the best after taste. Its great if you add in a bit of juice or turn it into a smoothie with other fruit and veg.
3. My Protein - Clear whey Isolate 8/10
The clear whey isolate is again a much lighter version of the traditional whey, and more powerful than your average juice.
It scooped the “Best Protein Powder” at the European Specialist Sports Nutrition Awards in 2022. And we have to admit it does taste great (just not as good as their vegan blend)
This shake is packed with protein with 20g* per serving along with fast-absorbing hydrolysed whey protein isolate.
4. Protein Works - Clear Diet Whey Protein 4/10
The Clear Diet Whey Protein Isolate is meant to be a refreshing, crisp & clear protein shake made with ultra premium Hydrolysed Protein Isolate however this isn't that refreshing nor crisp. It is a fairly difficult shake to mix and is better being added into a smoothie rather than a stand alone shake.
Each shake does deliver 20g of protein with all the benefits of whey protein added in. Not very light in taste and feels like you are drinking a creamy traditional blend rather than a light refreshing drink. However this is low in calories with each shake containing 82 calories or less.
There are 7 flavours of Clear Diet Whey Protein Isolate.
5. Bulk - Clear Whey Isolate - 5/10
Thick and creamy shakes aren’t for everyone, so bulk have created a slightly less thick and creamy shake with their clear protein blend.
Mixes reasonably well with water however it is not completely clear like the Myprotein shake.
They do have a range of flavours including, Passionfruit, Peach Iced Tea and Pink Lemonade, Summer Fruits, Tropical or Apple & Blackcurrant.
Each serving contains 20g protein and just 86 calories. It’s low in sugar (0.1g per serving) sugar and low in fat (0.2g per serving).
If you haven't already we do recommend you giving the clear shake a go. It's a nice alternative and a much easier shake to drink when training.
]]>
While engaging in a 45-minute to 1-hour high-intensity session is commendable, it falls short of adequately preparing for the Hyrox, which typically spans 60 to 80 minutes. Incorporating longer sessions, around 90 minutes, proves beneficial in acclimating the body to the sustained strain it will endure during the event.
Merely repeating the Hyrox day in and day out may not be the optimal preparation strategy. Instead, constructing diverse workouts that incorporate key stations from the event serves as an effective approach to elevate overall fitness levels.
For those seeking a comprehensive fitness test aligned with the demands of the Hyrox, the following workout not only assesses fitness levels but also typically spans between 65 to 75 minutes
Workout
- 1K Run to Start
4 Rounds
Row - 500m
One arm dumbbell snatch (20kg) 50 reps
REST 2 MINUTES
4 Rounds
Ski Erg - 500m
Sled Push (150kg) 50 meters
REST 2 MINUTES
4 Rounds
500m Run
50 Wall Balls (7kg)
- 1k Run to Finish
Time your total and let us know how you get on.
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Start - 1km Run
Then into; (4 Rounds)
- 500m Ski Erg
- 50 Dumbell Snatches (20kg) (Single arm / alternate arms)
- 50m Lunges (20kg bag)
- 25 Butterfly Sit ups Finish
Finish
- 1k Run
This should take around 42-45 minutes for high performing athletes. Circa 8 minutes of running in total and each round of the 4 exercises should take between 7 and 9 minutes.
Give it a go and let us know your time.
]]>It is worth noting that the selection process for this exclusive team is arduous and highly competitive. Out of a pool of 500 applicants aspiring to join the team, a mere three have successfully met the rigorous criteria, making our acceptance rate less than 1%. This statistic underlines the rigour and exacting standards we uphold in forming our team.
If you believe you possess the exceptional qualities required to become a part of our elite team, we invite you to contact us with your performance metrics, including the following:
For Verification:
We are committed to assembling the worlds most elite team of unparalleled athleticism and capability , and we look forward to discovering individuals who meet our exceptionally high standards. If you believe you are among this elite few, we encourage you to reach out and demonstrate your qualifications.
For anyone who makes the cut will receive a FREE Airofin Team top which will not be available to purchase EVER. To gain one you have to simply be accepted.
Apply with your results to: info@airofin.com
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When it comes to achieving optimal fitness, there's no one-size-fits-all approach. However, there are certain exercises and workouts that consistently stand out for their ability to deliver exceptional results. Whether you're a fitness enthusiast looking to take your routine to the next level or a beginner seeking a solid starting point, these four exercises can help you get really, really fit.
1. High-Intensity Interval Training (HIIT): Igniting Calorie Torches
HIIT is a workout strategy that alternates between short bursts of intense exercise and periods of rest or lower-intensity exercise. The key to its effectiveness lies in its ability to elevate your heart rate and push your body to its limits in a relatively short amount of time. A typical HIIT workout can be as short as 20-30 minutes, making it perfect for busy schedules.
Sample HIIT Workout:
2. Compound Strength Training: Building Power and Muscle
Compound exercises involve multiple muscle groups and joints, providing a full-body workout that's highly efficient for building strength and muscle mass. These exercises not only improve your physical appearance but also boost functional strength for everyday activities.
Key Compound Exercises:
Aim for 3-4 compound exercises per session, performing 3-5 sets of 6-12 repetitions each.
3. Yoga: Flexibility, Balance, and Mind-Body Harmony
Fitness isn't just about brute strength and cardio endurance. Flexibility, balance, and mental well-being are equally important components. Yoga combines physical postures, breathing exercises, and meditation to create a holistic workout that nurtures both body and mind.
Benefits of Yoga:
Explore various styles of yoga, such as Hatha, Vinyasa, or Ashtanga, to find the one that resonates with you.
4. Cardio Endurance Training: Building Stamina and Cardiovascular Health
While HIIT provides intense bursts of cardiovascular activity, longer duration cardio workouts focus on building stamina and improving overall heart health. Engaging in sustained aerobic activities like running, cycling, swimming, or even brisk walking helps enhance your body's ability to deliver oxygen to muscles.
Tips for Effective Cardio Training:
Remember, consistency is key in all of these workouts. Listen to your body, gradually increase intensity, and incorporate proper rest and recovery to prevent burnout and injury.
In conclusion, these four workouts offer a well-rounded approach to achieving exceptional fitness. High-Intensity Interval Training gets your heart racing, compound strength training builds strength & power, yoga promotes balance and harmony, and cardio endurance training enhances stamina. Mix and match these exercises to create a personalised routine that aligns with your fitness goals. Your journey to becoming really, really fit starts with these fundamental exercises and your commitment to a healthier lifestyle.
]]>Hyrox is a rapidly growing fitness event and competition that challenges participants in various physical and mental disciplines. Inspired by the word "hybrid" (combining different elements), Hyrox combines functional exercises, endurance, and strength challenges to create a unique and comprehensive fitness experience. It's designed to push athletes to their limits and test their all-around fitness levels.
The Hyrox workout consists of:
To train for a Hyrox event a huge amount of focus needs to be on running segments. A Hyrox event is made up of 8K worth of running in 1K intervals. This means that the run is the place where the race can be won or lost.
An 8 week Training programme we have adopted here in the build up to Hyrox is as follows:
Monday - Weights Workout
12 reps of 3 sets (Superset the exercises)
Exercises:
Bench Press
Bent Over Row
Deadlift
Military Press
Barbell Squats
Dips
Lunges (12 each leg)
Pull Ups
Tuesday - Fast Paced Run ( Week 1 - 5K // Week 2 - 6K // Week 3 - 7K // Week 4 - 8K // Week 5 - 7K // Week 6 - 6K // Week 7 - 5K // Week 8 - 4K))
Wednesday - Weights Workout (Same workout routine as Monday)
Thursday - Slow paced run (Zone 2) Circa 10K
Friday - Weights Workout (Same workout routine as Monday)
Saturday - Hyrox Workout - (Practice completing the whole Hyrox Workout)
The whole workout again...
Sunday - ACTIVE REST DAY (Light Swim / Light Cycle / Light Row)
Use this day to take some pressure of the leg joints. Something that is low impact and doesn't put any pressure or tension on the ankles or knee's as they will be going through a lot with the intensity of weights and running.
If you need a full day of rest to recover take out the long slow pace run on a Thursday. Listen to your body. If it needs the rest make sure you give it some recovery.
This training programme is intense but it is designed for athletes to look at competing for the top spot.
]]>Deka events are functional fitness competitions put on by Spartan. The workouts contain 10 different exercises which is the meaning behind Deka (decathlon) There are three types of DEKA - DEKA FIT, DEKA MILE and DEKA STRONG - which is broken down below.
The 10 exercises for any DEKA workout are as follows;
We have programmed something which is a bit of a hybrid between the two. The workout really tests your grit and determination but also puts some real pressure on your cardiovascular system. It is fairly run heavy and managing the speed change between the 1km runs and the 500m runs is crucial in getting a quick time. So here is today's workout.
Workout of the Day:
Give this one a go and let us know how you get on.
Good Luck.
]]>The great thing about HYROX workouts is that they are pretty predictable. Unlike CrossFit workouts there is some what of a structure for the workouts which encompasses the following;
Running
Power Endurance
Machines - Endurance and Power
Strength Endurance
Here is the core premise of the workout
- 1k Run
- 1 Power Endurance Exercise
- 1K Machine Exercise
- 1 Strength Endurance Exercise
Repeat 4 Times
]]>We start with a workout that fries not only the legs but also the lungs. Then we move into some more specific strength based exercises which are focussed on building solid foundations for the legs.
One round is:
- 500m Air Bike
- 20 Squats ( 30Kg Dumbell Elite / 20kg Dumbell Standard / 10Kg Dumbell Beginner)
Repeat both these exercises as fast as you can 8 times.
For the strength part we focus on low rep strength exercises followed by a more dynamic movement.
ONE
Barbell Squat - 6 reps (Ideally at around 75% of 1RM)
Sled Push - (125kg Elite / 75kg Standard / 25kg Beginner)
Repeat this 3 times (up to 1 minute rest between sets)
TWO
Lunges - 6 reps each leg (Ideally at around 75% of 1RM)
Sled Pull - (125kg Elite / 75kg Standard / 25kg Beginner)
Repeat this 3 times (up to 1 minute rest between sets)
THREE
Romanian Deadlift 8 reps (Ideally at around 75% of 1RM)
Squat Jumps - 20 Reps
Repeat this 3 times (up to 1 minute rest between sets)
Give this a go and let us know how you get on. Drop us a DM on how quickly you manage the Air Bike, Squat Combo.
Good luck and don't let that excellence go unnoticed.
]]>Hyrox is essentially a fitness race for everybody and anybody, set up in 2017 by Christian Toetzke and Moritz Fürste.
In the 1990s Toetzke developed several World Triathlon Series and Cyclassics before they were sold to The Ironman Group. Then in 2017 – along with German two-time Olympic gold medal hockey player Moritz Fürste, they created HYROX, the global fitness race that combines functional exercise with endurance.
]]>Hyrox is essentially a fitness race for everybody and anybody, set up in 2017 by Christian Toetzke and Moritz Fürste.
In the 1990s Toetzke developed several World Triathlon Series and Cyclassics before they were sold to The Ironman Group. Then in 2017 – along with German two-time Olympic gold medal hockey player Moritz Fürste, they created HYROX, the global fitness race that combines functional exercise with endurance.
We have seen the evolution of races from tough Mudder, sprint triathlons, and more recently the CrossFit Games, however HYROX is creating a new category of mass participation in fitness racing. It’s a mix of running and workouts that people are already doing in the gym.
The Workouts consists of:
HYROX eschews the more technical, hard-to-learn lifts like the snatch and clean & jerk which CrossFit seem to put particular focus on. The other big difference with HYROX is that everyone knows exactly how the event is designed. It’s the marathon of fitness. People know what is coming so they can prepare appropriately.
There are various divisions which means you can compete alone, with a partner or with a team.
Here are the HYROX divisions:
If you are interested to take on a workout here is one to try;
- 1k Run
- 1k Ski Erg
- 1k Run
- 100 metre Sled Push (125kg (Elite)/ 75kg (Standard) / 25kg (Beginner)
- 1k Run
- 100 metre Sled Pull (125kg (Elite)/ 75kg (Standard) / 25kg (Beginner)
- 1k Run
- 200m Kettle Bell Farmers Carry (32kg each side (Elite) 24kg (Standard) 10Kg (Beginner))
- 1k Run
- 1k Row
- 1k run
- 80 metre Burpee Broad Jumps
- 1k Run
- 75 Metre Lunges (30kg (Elite) / 20kg (Standard) / 10kg (Beginner
- 1k Run
- 100 Wall Balls (9kg (Elite) 6kg (Standard) 3kg (Beginner)
Let us know how you get on ;) and if you need some workout gear to get you through check out these items;
]]>We know that for a lot of runners, when it comes to training they would rather hit the roads or the treadmill rather than building up a sweat lifting weights. Unfortunately for those athletes, recent studies have shown that lifting weights can help run faster and further. It is essential to combine the both running and weight training in the right way.
Research has shown that runners who lift weights use less energy and oxygen when they are running which means they can run faster for longer. Strength training in general has been proven to improve running economy by increasing power meaning you can stride more efficiently, requiring less energy to move along with injury prevention.
How much weight should runners be lifting?
Lifting light weights improves muscle endurance which running actually does, this is why it is recommended to lift heavier weights for 3/4 sets with around 10 repetitions per set. Lifting slightly heavier allows for the muscles to get stronger and running will prevent the athlete from getting too big and bulky.
The best time to do weight training is after a run, never before a hard running session. Studies show that a runner needs at least 24 hours recovery after a strength session before they take up their next run.
Workout
(3 sets of 10 reps on each exercise)
- Split Leg Squat (10 reps each leg)
- Pull Ups
- Squats
- Deadlift
- Kettle Bell Swing
Finisher
- Box Jumps - (20 reps)
- Plank (1 minute hold)
- Single Leg Hops (20 each leg)
- Jumping Lunges (20 reps)
- Plank (1 minute hold)
- Jumping squats (20 reps)
Repeat over twice
]]>It is great having big biceps, a ripped chest and chiseled abs but we all know that you need to build powerful legs for maximum performance. Training legs is great for fuelling your metabolism whilst activating some of the largest muscles in your body, which will help you burn fat and torch calories.
You also hit your upper body more than you think when you train legs. A barbell squat, for example, doesn’t happen if your abs, back muscles, and shoulders aren’t working to hold that barbell steady. And your arm, back, forearm, and ab muscles have to fire for you to do a deadlift.
Here is one sure fire way to build those sturdy quads and thick hamstrings.
Warm Up
1 Minute (Spin Bike / Assault Bike) x 25 Bodyweight deep squats
(Repeat x 4 Times)
Workout
Superset 1 - Sets 3 - Rep count 15 / 10 / 5
Front Squat
Split Bulgarian Squat
Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be half a metre or so in front of bench. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee travel beyond your toes. Drive up through your front heel back to the starting position, again keeping your movements measured.
Superset 2 - Sets 3 - Rep count 10 / 6 / 4
Back Squat
Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one.
Reverse Lunges
Stand with feet hip-width apart, then step backwards with your right leg until your knees are at 90-degree angles - your right knee should be pointing towards the ground, your right knee should be in line with your toes. Push yourself forward to the start position and repeat with your left leg.
Superset 3 - Sets 3 - Rep count 15 / 15 / 15
Romanian Deadlift
Start with the barbell at hip height, feet at shoulder width and glutes tensed (A). With a slight bend in the knees, push your hips back and slowly lower the bar towards the ground (B), pinching your shoulders back and maintaining a neutral spine. When you feel a stretch in your hamstrings, pause and lift to the starting position.
Hip Thrusters
Sit on the ground with a bench directly behind you. Lean back against it, drive through your feet and extend your hips vertically. Extend as far as possible, squeeze your glutes hard at top position and hold for 2 seconds . Reverse the motion to return to the starting position.
Finisher
- Air Bike / Spin Bike - 30 seconds all out
- 20 Jump Squats
Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Hold the parallel position for 3 seconds before exploding upwards into a jump. Go straight into the next squat.
- 20 Jump Lunges
Lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat.
(Repeat 3 Times)
]]>
Start at a 9 minute-mile pace.
After running half a mile, drop down and do 25 push-ups.
After 1 mile, do 25 push-ups and run the next mile at an 8:50 mile pace.
Repeat push-ups at every half mile and by the last mile you run should be at an 8:10 mile pace.
1st mile: 9 mile pace (50 push-ups)
2nd mile: 8:50 mile pace (50 push-ups)
3rd mile: 8:40 mile pace (50 push-ups)
4th mile: 8:30 mile pace (50 push-ups)
5th mile: 8:20 mile pace (50 push-ups)
6th: mile: 8:10 mile pace (50 push-ups)
Total: 6 miles and 300 push-ups.
Orr completed the 6-mile run in 41:58, with a total elapsed time of 51:22 including the pushups. "If you're looking for a challenge, this one is pretty hard, especially towards the end, and a great test of fitness," he says, "so I encourage as many of you as you can to go out and try this one."
Extreme racing has become some what of a trend over the past few years and with the emergence of new events including obstacle course racing, triathlon, multi terrain running and other challenges, there is no short supply of fantastic options.
For those looking for a serious challenge however, and looking to conquer what most out there won't even touch; from extreme winter races, to races with a 43% 'Did Not Finish' rate. Here are a few of the most epic, and arduous, races in the world.
Norseman Xtreme - Norway - 3rd August
The Norseman is a race so tough you’ll need a support crew throughout. And with a 15:35hr median finish time, the stats don’t lie. With the waters of Eidfjord getting as low as 45 degrees Fahrenheit and the athletes having to take a 4m jump off the ferry to begin the swim. The bike course is tough with a number of rolling hills before entering the run course. The final 15km of the run (before the 1500m slog up the mountain rocks and scree) has a gradient of 10% and is known as Zombie Hill, so you can imagine what that one is like. The race ends at the top of Gaustatoppen and is rightly named one of the most difficult races in the world.
Iditarod Trail Invitational - Alaska - 1st March
This race follows the route of the Iditarod Trail—and is one not for the faint of heart. The race accepts 75 entrants each year and this ultra marathon combines foot racing, fat biking, and skiing across 350 miles in one of the world’s fiercest climates. If you’re tough enough to survive the frozen tundra once, you’ll qualify for the 1000 mile race which begins in Knik, Alaska and crosses over the Alaska Range into McGrath. Some challenging terrain combined with running, skiing and biking this one is a true test of endurance and mental will power.
The Brutal, Snowdonia, Wales - 12th September
This race was first launched in 2012 by ultra athlete Clair Smith and is known for its low key and friendly atmosphere. There is however nothing friendly about the race course. Beginning the 3.8km swim in the rather cold Lake Padarn before being subjected to over 3,000m of climbing on the 180km Snowdonian bike leg. Then there is the 1,349m of climbing along the run to finish off. You will be looking at 13+ hours of non stop intense pain on this one across some of the most challenging conditions in Wales.
OCR Dirty Double, UK - 9th May
This is one of the worlds largest assault course which requires competitors to complete over 400 obstacles across 64km of terrain. Set amid the backdrop of Burghley house in Peterborough, challenges range form crawling through cars to a 30ft tower jump to the world's longest monkey bars and lake swim. This is probably not as intense as some of the other races but still requires a lot of grit to carry you through the 64km of challenging obstacles.
Looking for the right kit for your next race then check out some of our kit here;
With the modern person spending up to 10 hours a day sat down and finding little time to partake in yoga or stretching exercises, our bodies are becoming more stiff and less flexible. Here are 3 exercises that can help your body regain that flexibility you once had.
Dead Hang
Use this exercise to release the tension in your shoulders. Hold on to a bar and hang from it with an overhand grip. Relax your shoulders and back keeping your core engaged and your legs together. Hold this position for 30 seconds before jumping down and taking a 15 second rest. Repeat 5 times.
Deep Goblet Squat
This is a great exercise to loosen up your hips, knees and ankles and gettin your body prepared to go deeper in the squat. Stand tall and hold a dumbbell to your chest, then drop down into a deep squat position, maintaining a neutral spine with your chest up and knees pushed out. Hold this for 15 seconds before coming back to the start position. Repeat 6 times.
Seated Groin Stretch
This is a great exercise to stretch out the inner thighs. Begin seated on the floor, knees bent out to your sides and soles of your feet touching. Pull the feet gently in toward your body until you feel a stretch in your hips and inner thighs. Once your flexibility increases, try leaning forward to deepen the stretch. Hold for 30 seconds. Repeat 5 times.
These exercises are a good starting point in developing and regaining your flexibility. Give them a go and let us know how you get on.
]]>People often think that lifting weights gets you big and bulky however with an effective plan and the right workouts it would be an anomaly for you to turn into a body builder. A high intensity running and S&C programme can be one of the most effective ways of ensuring that you remain injury free. With long slow distance running, dysfunction can creep up on you, and it can be difficult to get rid of that ingrained pattern of movement you have become accustomed to. A lot of people are running with a limited range of motion, and then sitting at their desks in a limited range of motion. Therefore, they’re neglecting all these other things that S&C largely deals with. When squatting for example you have to get into the full hip range of motion, then if you are running for an hour it is going to be much easier to recover from the activity.
We would say the minimum times you should be doing a weight lifting session is twice a week. The maximum is probably four times a week. But it depends a lot on the individual, and what their history is. One thing we would say, is that once a week is probably not enough. In every endurance sport, there are people who think doing S&C/yoga/mobility work is something that can happen once a week and that’s like eating healthily once a week.
If you don’t have access to a gym or weights then there are workouts that you can do at home. Most people when training for a marathon prefer to run multiple times a week and negate any strength training and we are not saying that your running won’t improve from this, however thinking long term about the impact on the body and the benefits in recovery we would certainly recommend adding in a few well structured and relevant strength sessions.
]]>May
Location: Llanberis, Snowdonia
Distance: 1km | 51km | 11km
A swim surrounded with mountains, a bike course in the hearty of Snowdonia National Park and a run through an awesome slate quarry. As if this one couldn’t get any better…. Well the crowd is one of the most supportive of any races. There are a few race options available here. The sprint, classic, savage and Legend all available.
June
Location: Llandudno, Conwy County
Distance: 750m | 19km | 5km
With a thrilling sea swim, a pretty challenging cycle section around the Great Orme with magnificent views of the coastline and a run along the Victorian Promenade to Penrhyn and back this race delivers a truly scenic yet challenging race. One to put in the racing schedule for sure.
July
Location: Castle Howard, Yorkshire
Distance: 1.5km | 40km | 10km
In its tenth year now, the Castle Howard Triathlon features a whole weekend of racing on the southern border of the North York Moors. A course with something for every level of triathlete, starting with the swim in the Great Lake before transitioning into the technical bike route through the glorious rural idyll of Yorkshire and the Howardian Hills. The run leg passes through the countryside of the estate before a sprint finish right into the front doors of the house.
August
Location: Ely, Cambridgeshire
Distance: 1.9km | 92.8km | 21km
The Monster Standard gives you an iconic river swim, fast and scenic bike leg and fast city run course with brilliant volunteers, support and a fun-filled atmosphere. Not as serious as some of the other but a great and fun day out racing.
September
Location: Belfast, Northern Ireland
Distance: 1.5km | 38.6km | 10km
The Belfast Titanic Triathlon is by far one of the best in Northern Ireland! You’re surrounded by iconic buildings and features, with the swim in the shadow of the famous Shipyard Cranes and transition by the beautiful Customs House. The bike and run are pancake flat and there’s definitely a big chance of a PB.
October
Location: Argyll & Bute, Scotland
Distance: 550m | 14km | 8km
“Craggy Island stands out as a unique event. The swim starts on the mainland at Oban across to the gorgeous isle of Kerrera, with an off-road bike and run following. This format set amidst a spectacular location is hard to beat.
If you are looking for the perfect triathlon gear to take on any of these or other events then take a look at some of our suits here.. MENS / WOMENS
]]>Here is the workout Gerard Butler and his fellow cast members took on during their training for the film "300".
1) Pull-ups – 25 reps
2) Deadlifts with 135lbs – 50 reps
3) Push-ups – 50 reps
4) 24" box jumps – 50 reps
5) Floor wipers – 50 reps
6) Clean-and-press with 36lbs kettlebell – 50 reps
7) Pull-ups – 25 reps
All exercises are done without scheduled rest between moves. Obviously this is an advanced workout... you shouldn't do it unless you are already in moderate shape. If not you can scale this workout down to 150 reps or even take away some of the more complex exercises for easier ones.
Give it a go and let us know if you can conquer the 300 workout.
]]>First thing to take note of is that cyclists can come from different disciplines and can have different goals which means they have to train in a completely opposite manner. Just like NFL players, the offensive linemen will train completely different to a wide receiver. A track sprinter versus a grand tour general will have different goals and objectives and thus will have completely different training programmes.
Track sprinters need to be able to produce optimal power very quickly on a flat surface so the power to weight ratio is crucial whereas a GC contender needs to be able to climb and race longer distances with as little fatigue as possible so weight is crucial. Therefore bigger legs as a GC contender would perhaps be a disadvantage.
But if you did want to get legs like Fostermann then you need to spend some serious time in the gym..
Weight training for cyclists
The focus shouldn’t be on getting bigger it should be on getting stronger and more powerful. They key to building that strength is to use heavier weights with lower reps. Your main aim is to get the neural benefits of strength training; essentially working on the way muscle fibres are recruited, so in using heavier weights at lower rep counts will help increase your ceiling of strength.
For cyclists who focus on long rides and climbing then strength training in moderation will help them to maintain a better position on the bike and can help reduce fatigue. The best exercises to focus on are squats, deadlifts, lunges hip thrusts and step ups not venturing past 5 reps for improving strength.
Strength training on the bike
Strength training on the bike is also crucial as it will recruit the exact muscles that you need in the sport. Big gear efforts are obviously the first port of call here focussing on standing starts. For absolutely out and out strength go for one 20 second sprint every 3 minutes or so. For practising multiple attacks practice 20 second sprints with 40 seconds rest for 5 or 6 minutes.
Supplements to consider
Supplements are not essential however if you are looking for training assistance it may be worth looking into Beta Alanine which raises concentration of carnosine which reduces fatigue during explosive efforts. Creatine is another supplement to consider. This helps to fuel muscles during intense activity. Foods high in protein and carbohydrates will also play a fundamental role.
If you haven't already then check out some of our training gear - perfect for building that leg strength in the gym ;)
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