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https://www.vitfor.com/blog The Training Lowdown Fri, 24 Apr 2020 13:27:13 +0000 en-US hourly 1 https://wordpress.org/?v=5.6.13 /blog/wp-content/uploads/2019/07/cropped-App-Logo-32x32.jpg https://www.vitfor.com/blog 32 32 163857024 Lockdown Training https://www.vitfor.com/blog/2020/04/19/lockdown-training/ https://www.vitfor.com/blog/2020/04/19/lockdown-training/#respond Sun, 19 Apr 2020 15:53:39 +0000 https://www.vitfor.com/blog/?p=262 As you would expect, the unprecedented events of lockdown have changed the way we train for the foreseeable future. Keeping rides and runs to an absolute minimum and going outside only once a day has challenged our endurance athletes to adapt their training.

Eleanor Wiliams, Team Vitfor OTE triathlete, tells us how she’s been coping.

“I’ve opted to use the turbo inside and run and walk as my outside activity. Having struggled to get back to running last year with injury, it’s been a perfect time to build up a steady base.

I’ve enjoyed exploring new paths and I’m lucky I can head straight out of town to quiet routes. I plan them in advance and make sure I avoid enclosed narrow paths where social distancing might be hard to adhere to.

Inside on the turbo, my husband Dave and I have taken part in group rides on Zwift. As I have a coached plan, I sometimes just use the freeride option in Zwift to stay ‘rubberbanded’ within the group, but able to continue with my own training sessions.

We’re so lucky that we have a room available in our house for the turbo trainers. There’s also just enough space in there to set-up a sort of ‘gym’ workout. We’ve organised our kit: therabands, swim cords, bosu, swiss ball, some adjustable hand weights, a yoga matt and a foam roller. I also found a random skipping rope in the back of the cupboard which I can do in the garden.

Since we are still allowed to exercise outdoors, I’ve not had to find ways to ‘run’ inside. But, in case a full lockdown takes place, I’ve planned ahead by testing doing a run by going from the bike and up the stairs. I found I could get up and down in just over a minute, so I did reps off 90s turnaround, ten reps at a time, and 5 sets. Pretty tough, but rewarding!

The hardest thing for me as a triathlete, is no swimming. We’re using the therabands and stretch cords around the door handle and doing a few workouts we found online, such as these:  Team Charles-Barclay | Global Triathlon Network

My favourite is the ‘thread the needle’ exercise adding a small hand weight.

Finally, to ensure I stick to my plan, I’ve signed up to a once a week Zoom S&C class, run by a friend of mine who normally takes care of my sports massage. So, not only does it give me a schedule to keep to, but I’m also able to support a local business.

I’m so glad that I can still exercise, because lockdown means there is a lot of baking happening…!”

So, whether it’s a pandemic that keeps you indoors or a long bout of really bad weather, here are Vitfor Performance Director, Craig Stevenson’s recommendations for adjusting your training program:

  1. Consistency is key
    When long runs or rides just aren’t possible, use shorter more frequent sessions to keep you fit. You may find this is actually a better use of your training time
  2. Intensity is king
    When you can’t get in the miles in the big outdoors, replace the training stress that you’re missing with extra intensity. Developing the top end will help you over the hills with less relative effort once you can get back outside
  3. Don’t forget your strength and conditioning
    Use your time indoors to work on building your strength and conditioning. You may not have access to extra weights but exercises like single leg squats can be a great alternative.
  4. Develop your flexibility
    It’s an area that’s often overlooked, but usually our flexibility isn’t what it could be. Gaining extra mobility may not lead directly to being able to push the pedals harder or run further but it will help to increase your comfort and to hold a more aerodynamic position on the bike or engage your core on your runs
  5. Break it up
    Clock watching can be a training killer so try to break the monotony by using shorter interval blocks. Change your cadence or intensity when running or riding and go from seated to standing on the turbo
  6. Join virtual training sessions
    With access to so many options such as Zwift, you can avoid the boredom and even join your friends and training partners. Pick a route like one you would ride on the road – the climbs and varying terrain will really help to pass the time and the social element will give you some of that club ride feel
Fiona Stevenson proves that even the smallest of spaces work when it comes to indoor training!
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Optimise Your Training & Performance Talk #1 https://www.vitfor.com/blog/2020/02/28/intensity-frequency-volume-finding-the-balance/ https://www.vitfor.com/blog/2020/02/28/intensity-frequency-volume-finding-the-balance/#comments Fri, 28 Feb 2020 15:25:55 +0000 https://www.vitfor.com/blog/?p=218 We’re on a mission to dispel training myths and to support athletes to get the best from their training and ultimately optimise performance.

In a series of talks, starting in Harrogate, and later this year in locations around the country, we’ve brought together our Vitfor experts to provide audiences with actionable hints and tips that can be implemented immediately.

In this blog, we revisit Vitfor Performance Director, Craig Stevenson’s, guide to building training programs using training zones.

Intensity, frequency and volume – finding the right balance

Photo showing the Vitfor Performance Director, Craig Stevenson

Training is the process of putting stress on the body to cause an adaptive response and we measure the intensity of the stress through Training Zones. There are several zone models and at Vitfor we use a 7-zone model.

You can read more about each of the training zones in our Quick Guide blog.

Under the bonnet of our bodies are two main engines – aerobic and anaerobic. Although both systems are working all the time, one will be dominant depending on how hard we are working. At rest, our aerobic engine is dominant and at our most intense level, our anaerobic system takes over.

In the lower training zones, therefore, the aerobic system is dominant and in the higher zones, our anaerobic system has to do most of the work.

Diagram showing training zones mapped across the aerobic to anaerobic spectrum
Training Zones Mapped Across the Aerobic to Anaerobic Spectrum

It therefore follows that the metabolic load / stress changes with zones and so does the training effect. For example, zone 2 training has the greatest potential to affect lipid metabolism whilst zone 6 is more important for increasing anaerobic capacity.

By assessing what it is about our performance that we want to improve, we can start to build out our training program around the zones that will yield the optimal adaptations. For example, as a general rule of thumb:

  • Shorter events training will focus on improving VO2 Max
  • Mid distance events training will focus on improving Threshold
  • Long distance events training will focus on improving Fat Max / VT1

Balanced against this is the individual’s room for improvement or physiological restrictions and how much training they have the capacity for.

It seems like there’s so much to fit into our training! This is why periodisation is so important in training and why we use this as a basis for building personalised training programs at Vitfor. We use four levels of training cycle to build the program:

Chart showing an example training program split into macro, meso and microcycles
Example Macro, Meso and Microcycle Training Program
  • Macrocycles manage the season or the lead to the priority event in the year
  • Mesocycles manage the training focus between objectives
  • Microcycles manage training load – stress and recovery

Building this out into a hypothetical plan, it may look something like this:

  • Key objectives are phased towards the beginning of the macrocycle and the race specific conditioning nearer to the event. Whilst the above chart shows the phases as mutually exclusive, in practise this isn’t necessarily the case and the order will depend on a full analysis of the performance indicators (i.e. Fat Max, Threshold etc), room for improvement and event specificity.
  • Mesocycles are phased into microcycles where easier weeks manage transition between mesocycles and harder weeks stimulate the adaptations
  • Microcycles aren’t always 7 days, but the practicality of most people’s working lives means that this is the pragmatic approach that we take at Vitfor

When we build the training week or microcycle, we work on the principle that quality over quantity is almost always best. We look at your lifestyle to ascertain where your hardest session should be and build the week around that – doing your most important interval session when you’re freshest.

Diagram showing a sample training week built around the primary interval session. Each session is described by its focus and training load.
Sample Training Week Built Around Primary Interval Sessions

In this example, the training week is built around the primary session on Saturday. Glycogen can take up to 72 hours to recover; muscle fatigue even longer. If the quality can be maintained, we would then advocate frequency of training sessions over volume.

Photo of Craig Stevenson with a coaching client.

So, let’s sum up:

  • We’ve established what a training zone is and why we need them (don’t forget, you can read more about how to assess your own training zones in our Quick Guide blog)
  • We know that different intensities cause different training responses in the body
  • Training for metabolic adaptation is phased first with event specific conditioning closer to the event
  • The physiological objectives are derived from the KPIs that the event requires, how much room we have for improvement and the proximity to the event itself
  • We manage periods of different focus through the mesocycles
  • We manage week to week load and recovery with microcycles
  • Interval training is scheduled when you are at your freshest
  • Steady state can be used to fill the training time, provided quality is maintained
  • Frequency is preferable over volume in an individual session to gain the metabolic adaptations

What you can do next:

Aside from calling in the experts, you can use this information to revisit your current training program by asking yourself these key questions:

  • Are you clear about what it is you want to achieve?
  • Do you know what you need to improve on to get you there?
  • Do you fully understand your training zones?
  • How are you building your training meso and microcycles?
  • Are you maintaining quality throughout your training?
  • If you suspect quality is being sacrificed for volume, what do you need to do to build quality back in?

Of course, if you just don’t know where to start with all of this, you can request a personal training review with one of our Expert Coaches. There’s no charge involved – we will show you how the Vitfor training plan works, but you will also get a personal perspective and practical steps you can take for yourself to improve your training. Click here for more information.

Click here for Byron Spence’s Strength & Conditioning for Performance and here for Andy Brodziak’s Fuel & Hydration.

FREE TRAINING REVIEW

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Optimise Your Training & Performance Talk #2 https://www.vitfor.com/blog/2020/02/28/strength-and-conditioning-for-performance/ https://www.vitfor.com/blog/2020/02/28/strength-and-conditioning-for-performance/#comments Fri, 28 Feb 2020 15:25:20 +0000 https://www.vitfor.com/blog/?p=229 We’re on a mission to dispel training myths and to support athletes to get the best from their training and ultimately optimise performance.

In a series of talks, starting in Harrogate, and later this year in locations around the country, we’ve brought together our Vitfor experts to provide audiences with actionable hints and tips that can be implemented immediately.

In this blog, we revisit Vitfor Strength & Conditioning Coach, Byron Spence’s, guide to strength and conditioning for performance.

Strength & Conditioning For Performance

Photo of Vitfor Strength and Conditioning Coach, Byron Spence cycling up a steep hill

Our body is a marvellous machine which seeks to manage mobility and stability through what’s known as the kinetic chain.

Drawing of a skeleton with lines and arrows to depict the kinetic chain
The Kinetic Chain

We need stability in key parts to allow for mobility in others and vice versa.

Throughout our lifetime, we exert different stresses on our bodies through different lifestyles – spending all day at the wheel of a car, at a desk, heavy lifting or standing on a production line – can all have a negative impact on our sporting performance (and indeed even on simple everyday movements).

So, before we build strength and conditioning into our training program, it’s important that we have identified the root cause of any niggles and issues we might have.

The FMS or Functional Movement Screen is the method by which we assess any disfunction and asymmetries. From this we can build the right foundation before we work on strengthening that foundation.

The FMS involves the analysis of seven different movement patterns, scoring them from 0 (movement was painful, requiring referral to healthcare professional) to 3 (unquestioned ability to perform the movement).

Photo showing a man correctly performing an in-line lunge
Functional Movement Screen: In-line Lunge

The movements that are tested are:

  1. Deep squat: here we’re looking to see that the upper torso is aligned with the shins and the thighs are parallel with the floor, knees and arms aligned with the feet.
  2. Hurdle step: we’re looking for the ability to shift the level of the hips, maintain balance and a neutral upper body
  3. In-line lunge: a somewhat complex movement but one which assesses ankle and knee stability and spots potential weakness in the abductor or adductor
  4. Shoulder mobility: with fisted hands, you’ll be asked to reach one hand over your shoulder and the other to the middle of your back from underneath. We’re looking to see how close your hands reach and how symmetrical you are when swapping sides
  5. Active straight leg raise: is used to assess hamstring and calf flexibility, hip mobility and pelvic stability
  6. Trunk stability push-up: is a great way to assess core strength and trunk stability
  7. Rotational stability: screens for core stability and asymmetry.
Photo showing a man performing a straight leg raise and a test administrator using a measurement pole to measure his ability to do the movement
Functional Movement Screen: Straight Leg Raise

As we saw in Craig Stevenson’s presentation on training sessions, in strength and conditioning, quality is vital. Nailing the movement pattern to elicit the correct adaptation should come before quantity and weight is built in. Lifting the heaviest weight you can, will likely cause more damage than good if the movement itself isn’t correct.

If you don’t already, we recommend doing your strength and conditioning in front of a mirror. Look at your alignment – are you maintaining balance, are you symmetrical, are you able to take the movement to its fullest extent, are you overshooting the movement, and so on?

When planning your strength and conditioning sessions into your training program, we recommend scheduling them before a long, steady state or recovery ride or alternatively after an interval session.

Photo showing a member of the audience performing a deep squat
Audience Member Demonstrates a Deep Squat

So, let’s sum up:

  • We can see how a lifetime of bad habits can affect the symmetry and function of our body
  • An FMS, Functional Movement Screen, will help to ascertain the root causes of any issues you may have and the areas of focus required for your strength and conditioning program
  • The FMS assesses your ability to perform seven core movement patterns
  • Quality in strength and conditioning is vital – nailing the movement will elicit the right adaptation instead of the wrong one
  • Use the mirror in the gym or at home to constantly check your movement quality
  • Plan your strength and conditioning sessions before a long, steady state or recovery ride or alternatively after an interval session

What you can do next:

Obviously, you can invest in an FMS to assess exactly what disfunctions and asymmetries you need to focus on, but you can also ask yourself these questions:

  • Have you checked that the strength and conditioning work you’re doing is aligned with your goals?
  • Do you know exactly what each movement should look like?
  • Have you sacrificed quality for quantity or weight – has the vanity metric set in?
  • Are you neglecting your stretching and mobility work?
  • Have you scheduled your strength and conditioning to optimise your training week?

Of course, if you just don’t know where to start with all of this, you can talk to Byron or book an FMS. From there, Byron will help you to build your strength and conditioning program, which you can either manage for yourself, or you can use Byron as a 1-2-1 coach for additional support. Click here for more information.

Click here for Craig Stevenson’s Intensity, Frequency & Volume and here for Andy Brodziak’s Fuel & Hydration.

BOOK YOUR FMS SCREEN

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Optimise Your Training & Performance Talk #3 https://www.vitfor.com/blog/2020/02/28/fuel-and-hydration-keeping-the-body-at-its-best/ https://www.vitfor.com/blog/2020/02/28/fuel-and-hydration-keeping-the-body-at-its-best/#comments Fri, 28 Feb 2020 15:24:49 +0000 https://www.vitfor.com/blog/?p=240 We’re on a mission to dispel training myths and to support athletes to get the best from their training and ultimately optimise performance.

In a series of talks, starting in Harrogate, and later this year in locations around the country, we’ve brought together our Vitfor experts to provide audiences with actionable hints and tips that can be implemented immediately.

In this blog, we revisit Team Vitfor OTE athlete and Precision Hydration Expert, Andy Brodziak’s, guide to fuel and hydration.

Fuel & Hydration – keeping the body at its best

Photo of Andy Brodziak running in Team Vitfor OTE kit
Team Vitfor OTE Athlete and Precision Hydration Expert, Andy Brodziak

Most athletes understand why fuel and hydration are vital to performance, but one of the most common mistakes we see them making is in knowing exactly how and when they should take that fuel and hydration on board.

It’s not just this mistake that athletes make; others include:

  • Drinking too much water
  • Mixing carb drinks with hydro tabs
  • Not adjusting the hydration needs for indoor training
  • Only using hydro tabs for racing and not for training
  • Relying on carb drinks to do both fuel and hydration
  • Not giving any attention to pre-loading

Getting our fuel and nutrition right can take months of trial and error working with a good nutritionist. But what is important to take from Andy’s area of expertise is the need to ensure that you are attending separately to your fuel and hydration and not mixing the two.

The average athlete can lose 950mg of sodium in every litre of sweat, but the range varies from as little as 200mg to as much as 2,000mg. The average electrolyte drink contains from 200mg to 550mg of sodium, so we can already see a problem for many especially in long events where an individual’s net losses will be far greater if they are relying on a one-size-fits-all approach from standard off-the-shelf products.

Image of a hand holding a cube showing the chemical symbol for sodium

So, why is sodium so important to fuel and hydration? Research has shown that athletes who adequately replaced the sodium lost in their sweat during performance, finished more strongly than those who didn’t. Sodium plays a key role in maintaining the body’s fluid balance and cognitive function and insufficient sodium can cause hyponatremia, the symptoms of which include:

  • Nausea and vomiting
  • Headache
  • Confusion
  • Loss of energy
  • Fatigue
  • Restlessness and irritability
  • Muscle weakness, spasms or cramps

Unfortunately, there isn’t a one-size-fits-all approach to getting hydration and sodium intake right. As well as being affected by your personal physiology, your needs will vary depending on your training and event session goals and conditions.

To illustrate this point, let’s consider two different athletes doing exactly the same 5-hour event:

Image using popular movie references to illustrate a person who sweats very little and one who sweats a lot
Athlete A: Mr Dry
Sweat rate: 0.55 litres per hour
Sodium loss 240 mg per litre
Athlete B: Mr Dripping
Sweat rate: 2.5 litres per hour
Sodium loss: 1,610 mg per litre
Total fluid loss: 2.75 litres
Total sodium loss: 0.66g
Total fluid loss: 12.5 litres
Total sodium loss: 20.13g

Your can see that there is a potential for a wide spectrum between different athletes in the same event. Whilst you can’t calculate your sodium loss, you can start by working our how much you sweat. Visit Precision Hydration’s blog on how to calculate your own sweat rate.

Table showing the measurements required to perform a sweat loss test

Calculating your sodium loss requires a proper test, but there are some signs you can look our for. For example, having excess white marks on your clothing or a salty residue in your eyes or on your skin after a training session will provide some indication.

Whatever your sodium loss, it’s worth considering a pre-load strategy. If your session is less than an hour, then standard hydration is likely to suffice. However, any more than that and you should be boosting your blood plasma volume before your session. During the session you should then drink for thirst according to your work rate and the environmental conditions.

So, let’s sum up:

  • We can see why attending to fuel and hydration separately is key to improved performance
  • Sodium is a key ingredient in maintaining the body’s fluid balance and cognitive function
  • A lack of sodium in the body can cause hyponatremia
  • There isn’t a one-size-fits-all approach to taking in the right amount of sodium to replace what you lose, since we all lose sodium at a different rate
  • The average athlete loses 950mg sodium per litre of sweat but rates can vary from 200mg to 2,000mg
  • You can use Precision Hydration’s Sweat Test Guide to measure your own sweat rate
  • Consider adopting a pre-load strategy to boost your blood plasma volume before your session

What you can do next:

Precision Hydration has a free online test that you can take to ascertain a starting point simply by assessing your training levels and your experience of the symptoms of sodium loss.

Of course, if you just don’t know where to start with all of this, you can talk to Andy or book an Advanced Sweat Test. From there, Andy will recommend a sodium and hydration regime to fit your physiological needs and training program.

Click here for Craig Stevenson’s Intensity, Frequency & Volume and here for Byron Spence’s Strength & Conditioning for Performance

BOOK YOUR ADVANCE SWEAT TEST

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Don’t Sweat It, Honey! A Quick Guide to Sweat Tests https://www.vitfor.com/blog/2020/02/18/dont-sweat-it-honey-a-quick-guide-to-sweat-tests/ https://www.vitfor.com/blog/2020/02/18/dont-sweat-it-honey-a-quick-guide-to-sweat-tests/#respond Tue, 18 Feb 2020 13:37:02 +0000 https://www.vitfor.com/blog/?p=208 Sodium plays a key role in how your body maintains fluid balance and cognitive function, so it’s important to replace at least some of the sodium you lose during exercise and performance.

Hand holding cube showing chemical symbol for sodium

Studies have shown that athletes who adequately replaced the sodium lost in their sweat during performance, finished more strongly than those who didn’t. Whilst huge gains aren’t possible for everyone, getting your hydration strategy right is important.

So, when Vitfor Future Champions athlete, Danni Khan, recently returned to the lab for her VO2 Max test, we brought in the expert from Precision Hydration in the form of Team Vitfor OTE athlete, Andy Brodziak.

Danni continues to be under the watchful eye of Lotto-Soudal Ladies Team and will be riding with the Belgian club team Illibikes to get valuable race experience during the 2020 season. To set her training on the right track, Vitfor Performance Director, Craig Stevenson, put her through her paces in the lab.

Cyclist wearing VO2 Max test mask and sweat collecting wrist band
Danni Khan warms up for her VO2 Max and sweat tests

First the callipers. Callipers don’t lie and any Christmas excesses will show immediately! We’ll spare Danni’s blushes but there was a little red wine and cheese involved. Next, the ramp test. Danni was locked on to achieving 400 watts and she nearly got there but her legs gave out at 360. That’s still a huge improvement of 40 watts since her last test.

Combined with a 20% improvement in her VO2 Max, Danni’s results are putting her amongst those of a Domestic Pro. There’s headroom to go at too, and her training will now focus on improving her thresholds to better get her to the end of races where she can put her huge sprint ability to good use.

VO2 Max test completed, Danni’s hydration test exposed more areas to her training and competition planning that can be improved on. According to Andy, Danni sweats at quite a high rate, and makes the mistake that many athletes do – attempting to fuel and hydrate at the same time.

Image showing sweat collector band on the lower arm of a cyclist in the lab
Throughout the VO2 Max test, Danni wears a small device which measures her sweat

“By splitting fuelling and hydration, Danni will gain greater insight into her fluid intake, helping her to maintain the body’s homeostasis of blood plasma volume. Remember, hydration comes from your bottles, and fuel from your pockets.”

“For training sessions under an hour, water is adequate for hydration. Once she starts to go over an hour, Danni needs to consider using electrolytes to stay on top of her daily net losses. If she doesn’t do this, she compromises adequate recovery and subsequently her performance for the next session.”

“She’ll get the hang of it in just a few weeks – unlike nutrition, which can take months of trial and error to get right. I’ve also recommended she stays off simple sugars as much as possible, getting used to real food and saving some money!”

“When racing, Danni can use products that are easy to manage to get the fuel she needs. Her body will be used to getting the correct electrolyte solution concentration by using a 1500mg sodium concentration tablet in 750ml water, which will help with a whole host of areas including eliminating cramping,” said Andy Brodziak, after reviewing Danni’s test results.

With her Advanced Sweat Test complete, Danni received a full report on her sweat test with details of how to manage her hydration.

Cyclist lying on the floor recovering after a VO2 Max test
Danni recovers after giving it her all on the ramp test

If you’re interested in discovering more about your sweat concentration or want to get better at using electrolytes, you can take Precision Hydration’s simple online sweat test which will provide advice based on your current performance. Visit their personalisation page and click ‘Get Started’.  

For an Advanced Sweat test, like Danni’s, visit one of Precision Hydrations test centres. Andy is based in Harrogate, North Yorkshire and can be contacted by emailing andy@tpscoach.com or you can visit precisionhydration.com for more details. 

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Marathon Man Goes From Couch to 5,000k https://www.vitfor.com/blog/2020/02/06/marathon-man-goes-from-couch-to-5000k/ https://www.vitfor.com/blog/2020/02/06/marathon-man-goes-from-couch-to-5000k/#respond Thu, 06 Feb 2020 11:05:05 +0000 https://www.vitfor.com/blog/?p=195 When Matt Gibson realised that he needed to get in shape, little could he know where it would lead five years later. Now, after countless marathons, ultra-marathons, triathlons, epic bike rides and even a World Record or two, Matt reflects on his five journey.

“It all started in 2014 when I realised that I was living a very sedentary lifestyle and spending too many hours working. It took its toll on my health and I put on a lot of weight. I realised I needed to make some changes just as a friend asked if I wanted to join a cycling club.”

Through the club, Matt met a group of people who ran marathons and did Ironman triathlons. Inspired to see what he was capable of, he signed up for his first marathon in early 2015, never really believing he had the ability to run that far.

“I ran my first 5k in January 2015, then crossed the marathon finish line 4 months later. In that same year I did my first long distance bike sportive with the club, coast to coast in a day, and after that I was hooked on endurance events.”

man crossing finishing line of a marathon event
Crossing the line, Matt Gibson completes his first ever marathon in under 4 hours.

In 2016, Matt learnt how to swim, then six months later finished the world’s toughest Ironman event. In the same 12 month period he also completed the world’s hardest footrace, the Marathon des Sables, a 156 mile run across the Sahara desert. And just for fun, he and a group of people he’d shared a tent with, later set the World Record for the fastest marathon in a five person costume!

man holds medal at end of ultra marathon event
Looking fresh after the gruelling Marathon des Sables
With thanks to iancorless.com

We’re used to seeing athletes who love the endurance event, but Matt seemed to have caught the bug more than most. Having initially approached Vitfor Performance Director, Craig Stevenson for swim coaching, he was soon back for a structured training program ahead of one of his more surprising challenges.

Matt and Team Vitfor athlete, Amy Souter, had decided that 2018 would be the year they attempted the world record for cycling the length of South America on a tandem bike.

“Although I’d trained for previous events, I’d never done it in a structured way. I had no idea about speed or interval work, I’d simply trained a couple of times a week at a pace which felt comfortable, gradually increasing distances. I realised that if I wanted to cycle 11,000km in 50 days I’d really need some expert coaching.”

“Over the next 12 months, Craig created a custom training program which saw my fitness, endurance and speed increase significantly. Whereas after the coast to coast I’d felt exhausted for a few days afterwards, with Craig’s coaching I was able to ride long (170 mile) training sessions and feel fine the next day.”

“In the lead up to South America I did a weekend adventure where I ran up the three peaks (Snowdon, Scafell Pike and Ben Nevis) while cycling 420 between them, solo and unsupported. I also cycled 270 miles on my own from London to Paris non-stop, then a day later rode an Alp stage of the Tour de France.”

Although Matt and Amy’s South America adventure didn’t quite go to plan, they still covered 4,000km in just over three weeks through some gruelling terrain and weather.

man with tandem bike overlooking a river in South America
With Amy Souter behind the camera, Matt takes a moment to enjoy the view during their tandem Ride Across South America.

Matt didn’t stop there though and set himself some punishing goals for 2019. “Craig has now learnt just how much I like to push myself, but even he was a bit taken aback when I told him what I had planned.”

In 2019, Matt ran 14 marathons and 12 ultra-marathons. He set a half-marathon world record, ran his first 100 mile ultra and ended the year by completing his 50th marathon.

Man poses for camera with medal after completing one hundred mile run
Matt celebrates his first 100 mile race, the Centurion A100.

“I could never have imagined that in the space of four years I’d go from struggling to cycle 10 miles and being out of breath trying to run a mile, to achieving the things I’ve done. Training with Craig works for me as he’ll take on board the challenges I’m trying to accomplish and will create a program that will push me to develop, to become stronger and faster, but at the same time give me the space to recover from events so I’m not over-trained or become injured.”

“For anyone starting 2020 like I was five years ago, I would say never mind the Couch to 5k, how about Couch to 5,000k! Although at times the challenges, training and effort required can be daunting, I’ve had the privilege to travel to some incredible parts of the world, compete in unique races I’d never heard of, such as running a marathon around a dormant volcano in the Atacama desert, 15,000ft above sea level, and making some truly special friendships.”

There’s never a dull moment for Matt. In 2020 he plans to swim the length of Lake Windermere. He may also make a couple more World Record attempts along the way!

If you’re inspired by Matt’s story and want to discover your potential in endurance sports, then Vitfor can help. Tell us your greatest ambition and we’ll get you set on the right path.

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Is your cycling club holding you back? https://www.vitfor.com/blog/2020/01/10/is-your-cycling-club-holding-you-back/ https://www.vitfor.com/blog/2020/01/10/is-your-cycling-club-holding-you-back/#respond Fri, 10 Jan 2020 15:28:11 +0000 https://www.vitfor.com/blog/?p=183 5 reasons to consider a structured cycling training plan.

Cycling clubs are great when it comes to having a reason to get out on your bike. The social aspect adds to the experience and you will learn plenty about group ride etiquette and from the experience of the best riders in the club. But when it comes to discovering your own potential, ‘just getting on your bike’ doesn’t always cut it.

Club and social riding often yields a real mix of riding abilities that could be holding you back.

So, why is structured training important if you want to achieve your personal best?

  1. Expert input
    When learning anything new, or aiming to improve your skills or knowledge, common sense tells us to seek out those who know more than we do. You may find these in your cycling club, but if you’re simply riding alone, you’re unlikely to learn what to do or not do with your time in the saddle.

    A simple internet search will yield a wealth of guides on creating your own structured training plan if you want to go it alone and you’ll need to add in some research to ensure you are able to self-diagnose the aspects of your performance to focus on.

    1-2-1 coaching can seem expensive, but the benefit of working with an expert is likely to prove invaluable with a focus on quickly identifying how your training program should be structured. Or, if you don’t want ongoing coaching, but you need initial expert input, you could opt for a V02 Max / CPE test and consultation to identify the areas that you need to focus on.  
  2. Discipline
    Having a structured cycling training plan will set the discipline you need to see improvements in your performance. The adaptations that you need your body to make will only come with the right consistency, quantity and quality of riding. Knowing how many sessions you need each week and what those sessions consist of will help you plan your time effectively.

    Having a structure to your riding doesn’t necessarily preclude your social rides, but it will give you a better guide as to how to fit them into your schedule.
  3. Specificity
    Perhaps the most important reason to stop ‘just riding’ and start training is because what’s sauce for the goose isn’t necessarily sauce for the gander. What we mean by that is that there may well be cyclists on your social rides who benefit from the type of rides that you’re doing, but it doesn’t necessarily mean that you are.

    A structured training program is tailored specifically to you – to your current physiology, to your goals and to your availability and ride / life balance. It means that you will optimise your time and energy focusing on the very specific aspects of your performance that you need to improve.
  4. Goal-orientation
    Any structured training plan worth its salt will be oriented towards the goals you want to achieve. And goal setting is an important part of training effectiveness. Research shows that those people who set themselves a goal are more likely to see improvements in their performance than those who don’t.
  5. Confidence
    If you’ve done your homework or you’ve partnered with the right expert, having a structured training plan will reward you with confidence. The confidence in knowing that you’re using your time and energy effectively, that your efforts will yield results and that every minute spent in the saddle is helping you to achieve your goal.

A structured cycling training plan doesn’t have to mean the end of your social rides. It may even help you to relax more and enjoy them knowing that you’re putting in the ‘right’ miles elsewhere to achieve your goals.

And whilst some people embarking on training instead of ‘just riding’ may incur the ridicule of their fellow club riders, just remember – they are the very people who already have their own secret plan in place. We know who they are!

If you’re ready to take the next step and start your own structured training program, here’s how the Vitfor team can help:

  1. Train online with Vitfor’s personalised training program. You’ll get the structure and focus you need whilst having the flexibility to fit your training around your lifestyle. This is no ‘Couch to 5k’ fixed plan – Vitfor’s online system adapts as you train, responding to your training feedback and daily metrics. To start your free, no obligation 30-day trial or to find out more, click here.
  2. Invest in a VO2 Max / CPE test and full consultation. During the test, we analyse your current fitness level and measure your performance in a ramp test. The results and consultation will identify how to focus and structure your training. To book now or find out more, click here and scroll down.
  3. Or, simply contact us for a training review. You’ll speak to one of our expert coaches who will help you identify what you need from your training program, whether you choose to train with Vitfor or not. To book now or find out more, click here.
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Champions In The Making? https://www.vitfor.com/blog/2019/11/21/champions-in-the-making/ https://www.vitfor.com/blog/2019/11/21/champions-in-the-making/#respond Thu, 21 Nov 2019 15:34:42 +0000 https://www.vitfor.com/blog/?p=164 When six young and aspiring cyclists were selected onto the inaugural Vitfor Future Champions project for the 2019 season, little could they know what their year might entail. From the highs to the lows, we caught up with each of these aspiring athletes to find out how their season went under the guidance of Vitfor’s expert coaching team.

On Goal Setting

Having coached hundreds of athletes from novice to pro, the team at Vitfor understands the importance of goal setting. Once selected, each athlete undergoes a robust testing process, not just to understand their physical capabilities and potential, but also their mental resilience and drive. Agreeing together the goals for the season is an important outcome from that process.

For Tom Cornwell, the 2019 season was his first as an U23. “The detail we went into in setting my goals filled me with confidence, and despite a few set-backs over the winter, I felt in good shape at my first team training camp with Zappi-Holdsworth.”

Tom Cornwell, riding for Team Zappi-Holdsworth

Ben Moody said that his goal was “to get through a season on the bike in a positive light, to race as much as I possibly could and secure some good results.”

As the only female rider on the inaugural Future Champions project, Dannielle (Danni) Khan, had set herself a 2-3 year target to transition from track sprint to road cycling and to develop what would be required to be competitive at a world class level.

George Wood came into the season as a First Year Junior and his main goal was to move from Cat 3 to Cat 1. Specific goals included securing good results in the Junior National series and to participate in international races to gain the experience against the best in Europe.

The big, hairy, audacious goal (BHAG for short) is something we advocate at Vitfor and whether training 1-2-1 or using our online training program, it’s an important part of developing a personalised plan. Josh Sandman wanted to achieve lots in 2019 and to improve his results in general but his BHAG was to finish top 10 in his first U23 British National Timetrial Championships.

For Toby Tanfield, younger brother to Harry and Charlie Tanfield, his goals were embedded in developing himself for two more years as an under 23. He hoped to secure a podium finish in the Regional A’s, and to achieve a top 20 position in the National B’s. He also intended to improve his flexibility and power through strength and conditioning at the gym.

On Achieving Results

A full 12 months ahead of schedule, Danni achieved her major goal in signing with Lotto Soudal ladies’ UCI women’s world tour team in the summer of this year. “To have the opportunity so early into my plan was absolutely fantastic. Getting to ride races such as the prestigious Ride London and the first ever Women’s Tour of Scotland were great experiences that I will carry into next year’s racing.”  

Danni Khan with team Lotto Soudal

George was delighted with his season too. Whilst winning a number of circuit races and placing in some road races were important, he feels his best result was 10th on GC at Junior Tour of the Isle of Man, racing against some of the best Juniors in the UK.  Being selected for the Spokes racing team and enjoying five days in Belgium at Kontich was a fantastic bonus.

Toby felt similarly pleased with his year saying, “this has been my best year in cycling yet. I’ve earned multiple podiums at different Regional A’s around the country and was pleased to finish 19th at a National B in Holmfirth.” The icing on the cake was the Tour of Tobago in which Toby finished 11th, 14th and 17th in three of five stages.

Josh achieved his priority goal placing 8th in the U23 British National Timetrial Championships as well as securing smaller competition top 10 finishes and winning races throughout the year. He cites his two race wins as highlights, but also more generally on achieving targets and numbers within his training.  

Ben started his season in lower level racing with the aim of becoming dominant before moving up. He bagged some early season results, maintaining podium finishes throughout March and April in both 80-100km road races and 35km criterium races.

In August, he secured a stagaire position with division one French team, GSC Blagnac. “Moving to France and racing amongst the French elite teams has been a very steep learning curve and a completely different style of racing compared to the UK,” Ben reported.

On Dealing With Set-Backs

Things don’t always go as planned and the test of an athlete can be as much in how they deal with adversity as it is in how they achieve their goals.

Tom had a particularly rough time when, early in the season, he succumbed to a virus causing chronic fatigue syndrome. “It was more frustrating than any injury I’ve had. I tried to push through training and racing before I knew what was wrong with me. It was a relief to get a diagnosis and took three months of complete rest until my symptoms started to subside.”

We had hoped that Tom would be able to end the season well and he had his eye on the Chrono des Nations to make his return to racing. We were seeing some good efforts in the weeks leading up to the race but Tom was hit by a car in training with just a few days to go. Fortunately, nothing was broken but he suffered a bad concussion. “Just about sums up my year, really” Tom said. But he believes the mental resilience he has had to foster will help him start the 2020 season in a positive way.

Ben started the season well and produced some very good performances. Mid-year he suffered an accident with a car when out training which did set him back. “I bounced back for a good August and September and overall I feel I achieved exactly what I set out to.”

Ben Moody
With thanks to Backyard Bike Shop for their photo

For Josh, his lowlight was a big crash in the middle of the season. “I didn’t fully recover for two months and struggled in training and racing afterwards. That was hard on me mentally and physically, but I got back to doing well. The fact that I was able to come back after the crash though was a real positive.” 

On the final stage of the Tour of Tobago, Toby hit the metaphorical wall just 20km in and had to call it a day. “Knowing when to stop is part of the process and you learn as much from your failures as you do from your successes. One of the most important things I’ve learned this year was is to fuel my body for long races,” says Toby.

Danni too crashed out in a key race. Riding with Team Lotto Soudal in a UCI race in France, a course which she felt really suited her as a rider, she crashed early and damaged her elbow. It meant that she missed all of September’s races but did mean that she was able to join us at the Cycle Expo and demonstrate VO2 Max Testing for an enthusiastic audience. So every cloud…..!

Danni Khan demonstrates VO2 Max testing at The Cycle Expo 2019

On The Benefits Of Personalised Training

George highlights one of the benefits that a personalised training program provides: “the testing and the personalised plan that Craig and the team built for me have been a massive help – without it I would probably just be doing lots of the same, mostly ineffective training.”

George Wood

It’s a common theme that we see time and again. Many athletes believe they are ‘training’ when in effect what they are doing is riding in a way which they can succeed at or simply enjoy. To achieve the adaptations that our bodies need to improve, we need training which pushes our limits and finds our failure points.

Ben echoes this sentiment, “Craig’s been a massive asset to my training this year, searching into my areas for improvement. I noticed huge differences in my ability quite quickly which was a big move forward as previously I’d found myself stuck in a bit of a rut and quite one paced.”

“My late season racing in France tested me even further. It was taking 411w for 5 minutes just to make it through the initial phases of the race. My training got me prepared for that and I really enjoyed my time there.”

Having a training program beyond the bike and ensuring that it fits with your lifestyle is also important. A focus on his gym technique and having a full training timetable planned well ahead ensured that Toby was able to make the most of his precious time whilst undertaking his university studies.

When switching disciplines, having a coach who understands what’s required to succeed both physiologically and psychologically is key. For Danni, personalised training “helped me to identify my strengths and weaknesses and to structure my training to achieve my goals.”

On Advice To Other Young Athletes

Ben advocates finding the balance between training hard but having fun. “Racing is a lot more enjoyable if you put the hard work in away from the track.” He also suggests not overloading yourself with too much pressure when going into races as he believes you never perform to your maximum potential if you do.

“Make the most of every opportunity, give 100% and don’t give up!” says Josh. And, echoing these points, George recommends that young riders “have fun, work hard, race lots for the experience; build confidence and make lots of new friends.”

Danni advocates the value of a positive mindset too and suggests young athletes “keep a variety of things in their training to keep things fresh. Don’t be afraid to mix things up, for example doing other sports for cross training.”

As a university student, Toby is aware of the importance of his education and encourages other young athletes to give it the time it deserves. “Make sure you prioritise your exams over cycling.” He also points out that being an athlete in cycling means a large volume of training, “so pursue something you genuinely enjoy and make sure the effort you put in is worth it.”

Toby Tanfield
With thanks to Backyard Bike Shop for their photo

On The Vitfor Future Champions Project

Vitfor Future Champions, spearheaded by Performance Director, Craig Stevenson, was developed specifically to provide aspiring riders with an alternative route to the top of their sport. Backed by sponsors who are passionate about cycling, the scheme provides up to 10 riders with a training program entirely personalised to the individual, a core ethos on which Vitfor is founded.

“I couldn’t speak more highly of Craig, and the team at Vitfor, and would like to thank them and all the sponsors that make it possible. I truly believe this project is something special, and really positive for the sport and for young athletes.” Tom Cornwell

“It’s been really good having the support network and being part of a system that will hopefully help me fulfil my dream of becoming a professional cyclist. The project has offered me a stable and supported program to help me develop my physical capabilities and has given me an insight into my full potential.” Ben Moody

“Craig and the Future Champions project has helped me out massively. I have felt a lot better in training and racing compared to previous years and feel more confident in racing. I feel proud to be part of the project and it’s helped me to progress massively this year.” Josh Sandman

Josh Sandman

“Craig has helped me tremendously with his highly specific and bespoke training plan and my performance improvement this year really says it all. Knowing that Craig had coached both my older brothers meant I had complete trust in the Future Champions Project.” Toby Tanfield

“Working with Craig and the whole of the Future Champions team has been fantastic and I never envisaged how much I would progress in just 12 months, achieving all the goals I wanted to.” Danni Khan

On Following Our Future Champions Athletes

Josh Sandman
Instagram
Danni Khan
Team
Twitter
Instagram
Results
Tom Cornwell
Team
Twitter
Instagram
Toby Tanfield
Team
Instagram
Results
Ben Moody

Twitter
Instagram
George Wood
Team
Blog
Instagram
Twitter
Results


Joshua_sandman

Lotto Soudal Ladies
@DanniKhan
danniellekhan1995
British Cycling

Holdsworth-Zappi RT
@thomas_cornwell 
tomcornwell_

Cleveland Wheelers/Catley Lakemen RT
tobytanfield
British Cycling

@benjamesmoody1
ben_moody1

Spokes
georgewoodcycling
g.wood_
@_George_Wood_
British Cycling

Click here for more on the Vitfor Future Champions project
For personalised online training start your free 30-day trial today or email us at info@vitfor.com for your free training review.

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Low Carb Training – Old Habits & New Science https://www.vitfor.com/blog/2019/11/11/low-carb-training-old-habits-new-science/ https://www.vitfor.com/blog/2019/11/11/low-carb-training-old-habits-new-science/#respond Mon, 11 Nov 2019 13:07:59 +0000 https://www.vitfor.com/blog/?p=156 Kenyan distance runners famously drink only sweet tea before a long morning run and whilst this extreme form of fasted training may not be for you, there are things that the average cyclist can learn from the principles of low carb training.

The concept of low carbohydrate, or even fasted training, is hardly new, indeed, cyclists have utilised this form of training for over a century. And, as is so often the case, where athletes lead, scientists follow and modern techniques have allowed us to examine the effects of fasted training to see where benefits truly lie.

And, so to a summary of the science behind it.

The increased use of fat as fuel, spares your limited muscle carbohydrate stores, and so enables you to train and race for longer without hitting the wall (or bonking). The most obvious biological effects are seen inside your muscle cells as an increase in the number and size of mitochondria (commonly described as the powerhouse of the cell) which use oxygen to release energy from fat and sugars. Nutrition science has established that it is a lack of carbohydrate that stimulates these changes in the cells.

However, to make the most of your training you need all four macronutrients: water, protein, fat and carbohydrate; at the right time and in the right amounts. Your muscles will use most of their carbohydrate stores in around 120 minutes of continuous exercise such as a zone 2 bike ride. After this, your muscles rely on carbohydrates released from the very limited stores in the liver, and stored fat from within the muscle and all over the body.

The benefits of fasted training will be seen after this 2 hour period, so you can eat and drink carbohydrates during training without ruining the session given that digestion and absorption of anything you eat or drink will take at least 20 minutes. Indeed, you can even start to fuel normally at around the 90-minute mark in order to make the most of your training.

If you use low carbohydrate training wisely you can maximise your training adaptations without compromising your health or training intensity. Adjusting your carb intake to match your training will take your performance to new heights.

Top Tips for Optimising Low Carb Training

  1. You don’t have to go to the extremes of fasted training to benefit from the effects of low carbs – you can eat proteins and fats without impacting on the results
  2. Low carb training doesn’t have to mean no carb training – you can afford a small amount and still benefit
  3. Low carb training increases your muscles’ ability to use fat as fuel so you can keep exercising for longer – building this type of training into your regime is important if this is your goal
  4. Low carb training only works at low intensities – adopt it when your session is something like a zone 2 ride
  5. Overdoing it on low carb training can stress your body – I don’t advise doing more than three sessions a week on low carbs and only one of those should be running as this has a higher body stress level compared with cycling or swimming
  6. After around 90 minutes of low carb training you can fuel with carbohydrates and still benefit from the effects

The potential benefits of low carb training are significant for an endurance athlete and is a vital part of improving racing performance provided it is managed within these guidelines.

For more nutrition tips, visit me on Instagram or Twitter @DavidStarrPN or contact me for 1-2-1 performance nutrition coaching by emailing me at david@vitfor.com

David Starr, Vitfor Performance Nutritionist, has been supporting athletes for over 20 years. By taking a bespoke approach with individual recommendations for each unique athlete, he can help you produce exceptional results and maximise your potential. From specific race plans, to session-by-session fuelling and recovery programs, David provides an elite level of service to every client.

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Training With An Injury https://www.vitfor.com/blog/2019/08/22/training-with-an-injury/ https://www.vitfor.com/blog/2019/08/22/training-with-an-injury/#respond Thu, 22 Aug 2019 20:38:34 +0000 https://www.vitfor.com/blog/?p=151 You’ve picked-up an injury but you have a big event coming soon. How should you approach your training? We hear from Team Vitfor OTE athlete Corinne Clark who is on the road to Kona 2019 and from Vitfor Performance Director, Craig Stevenson.

We’ve all been there – the little injuries that niggle and get in the way of training to our max. Some try to ignore them hoping they will clear up by themselves, others seek specialist treatment and others still opt for complete rest to allow the injury to heal. But what happens if you’re 10 weeks out from the biggest race of your life and you sustain an injury?

Vitfor OTE athlete, Corinne Clark is on the road to Kona 2019 Ironman World Championships. Having qualified twice before but not being able to make it to Hawaii, she’s determined to get there this year. So, when she noticed a minor hip injury it was no laughing matter.  

“When it happens to you, it feels like the end of the world”

Corinne wrote in her recent blog that her injury has forced her to take a step back from her training as she has fewer than 10 weeks to go before the event. “As a sports massage therapist, I know what’s needed to support the healing process. I’ve backed off on my training load to allow some healing time and I’m grateful to have friends and family who can lend an ear when I need to chat things through when I feel overwhelmed.”

How should I manage my training when I have an injury?

The first thing to assess is exactly what your injury is. Pinpointing what you were doing when you first felt it and which movements exacerbate the problem is important in the diagnosis phase. We would always recommend seeking help from a professional too – a physiotherapist, sports injury specialist or even your GP can help reduce the risks inherent in self-diagnosis.

If your injury is fresh and painful, then taking some time away from training is a must as is focusing on early treatment – whether self-administered, such as foam rolling or ice packs or whether it’s with a professional, who will help you to understand what you can do and what you shouldn’t do in your ongoing training.

Avoid creating other injuries in your training

Trying to find ways around your injury whilst continuing to train could have a detrimental effect on other parts of your body. Ask your sport’s injury specialist for advice and, if you’re training with Vitfor, you can contact one of our experts. Whatever you do, your mindset should be focused on the long-term goal rather than a quick fix.

But what if, like Corinne, you only have a few short weeks before you have to be on your best form? Schedule active and passive rest into your training by avoiding training for a few days to allow inflammation to subside before focusing on activities that won’t aggravate your injuries. This might mean a few days of rest and treatment followed by the use of a cross-trainer to minimise impact or switching to rowing or swimming before introducing running or cycling back into your training.

Maintain a healthy mind

When you have a big event coming up and you sustain an injury, your mental fitness can play an important part in your recovery process. You’ll already be on-track with your training and you can take the positives from this. The miles that your legs have already put in won’t disappear in a matter of days and research has shown that those who believe they are recovering will actually do so more quickly.

“You may have to pull back on the really long runs or rides but focusing on controlled interval training, once the inflammation has healed, will ensure you stay sharp ahead of your event,” says Craig Stevenson, Vitfor Performance Director

Top Tip For Injury Prevention

Craig also recommends that anyone starting a new training program or wanting to up their game and has suffered injuries previously should seek expert advice. Simple things such as a bike fit for cyclists or a gait test for runners will often identify issues that can be rectified to prevent injuries from recurring.

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