Your race was cancelled? Stay Calm, stay positive -tips to keep your training going.

There is something at the moment on the news and around the world that we can’t escape – that of course is the Coronavirus. This virus has caused chaos around the world, with countries struggling to control this and some countries even going into a lockdown. Many events so far have been cancelled, clubs postponing training until further notice and so on. It is tough times and a situation none of us expected or have gone through in our lives. So I have written a blog on how to safely keep fit and motivated and what you can do if you’re in lockdown and can’t leave the house to maintain some sort of fitness.

As an athlete and Interim Head Coach for Canterbury Harriers I share your frustration with all your training and plans up in the air; please note that no training is a waste. Being part of clubs has changed my life and helped my health and wellbeing and mentally, I have made lots of friends too, so it will be hard for a lot of us through this difficult time.

Firstly we must listen to guidelines set by the government so that this can pass quickly. It’s important to stay calm, stay positive and keep moving forward – we can beat this together. If you are struggling for motivation just do something even if it’s just for 10 minutes – such as a short run. If you’re not feeling it after 10 minutes stop, but it’s likely you will stay out much longer whatever you do.

Like many of you my targets, goals and season plans are now all up in the air, training was going well getting ready for my first important race in May and then the virus struck. It’s ok to feel disappointment about races being cancelled and goals not achieved, but we are all in this together.

Safety is so important so I will do what I have to do to stay well and safe. So with races being cancelled, parkrun cancelled, clubs runs cancelled etc  I therefore had to change my training up as it would be too early to peak for the European Sprint Triathlon Championships in August and not knowing if that will go ahead. Don’t think your training has gone to waste because your race was cancelled. No training is a waste, firstly by training you’re looking after your health and wellbeing (both physical and mental) boosting your immune system and keeping fit. So it’s important to keep training if it’s safe outside alone or indoors.

The pools and leisure centres have now closed in the UK. So how can you maintain your swim fitness? Well the problem is unless you have your own pool, it will be a tough one, so you could work more on another area such as running and cycling and focusing more on that. I started swimming in 2012 and have really swam consistently since with only a few weeks off from it each year from my end of season break, so like many of you it looks like long periods of not swimming is on the cards. However a lot of swim training is also done in the gym where you can also do this at home. Swimmers call this land base training; you can do a lot at home, even if you don’t have any equipment. If you already go to the gym you will likely being doing some of these exercises below to make you stronger and keep injuries to the minimal.

So things like Press Ups, Sit Ups, V Sit Ups, Planks, Side Planks, Jumping Lunges, Dead Bug, Tread the Needle,  Alkeanas, Glute Bridge, Shoulder Wall Slides will help you for your core and swimming. If you have a resistance band you can do Dead Bugs with a band and that will help your core and give your arms some resistance. You could add Squats; now don’t overdo it but you can produce a circuit such as Press Ups, Sit Ups and Planks x10 reps of each and then do 3 sets and maybe add Squats, Sit Ups, Dead Bug in the same format. There is plenty of strength videos online that will keep you strong and with some small cardio workout. Just make sure when searching the internet you look at the right form and copy it as you don’t want to get injured and the workout must be what you think will help you. So not going to the gym isn’t bad at all, for runners and cyclists you could even add a few more things in like Squats, Clams and Scissors. You can Google these and find them on YouTube.

The above can be done without weights and if you have got weights you can use weights for some. So you can see there is a lot you can do without equipment. This will help with your strength and some fitness.

What about running? Well this very much depends if you are allowed out your home-  the UK government has put in restrictions that you can exercise once a day outside your home such as a run alone or with a family member from your household.  If you have a treadmill then you can pretty much do all your runs on the treadmill no problem. If you are allowed out the house then you can go running and you do your own session but maintaining a safe distance from the public.

If you only run with your club then you might need some sessions. Good sessions I like are mile reps 3×1 mile rep with 3 minutes recovery between the reps and a warm up and warm down either side, easy runs and long runs will get you through too, but I am sure you know what sessions you can do. If you don’t have a treadmill and not allowed out the house but can get into the garden perhaps you can run up and down your garden? If it’s to small what about doing drills and working on your running form? Good drills I like are high knees, A steps, heel flicks, strides; these will help your form a lot but of course your running fitness won’t be the same.

It’s important your training does not go stale so just because you’re not training with others or racing you can change your training up. If you want to do easy runs, time on feet is a good way to train. You could increase you runs by 6-9 minutes each week for three weeks and then hold for three weeks so for example if you start from 60 minutes then go 1 hour 6 minutes, 1 hour 12 minutes, 1 hour 18 minutes and hold that 1:18 for two weeks. Then have a recovery week cutting back to 60 minute runs or less. Easy runs should be easy and don’t worry about pace – the slower the better makes you more efficient and faster in the long run.

A rough guide on heart rate zones is around 60% of your heart rate max no higher – any higher you’re over training into different zones such as going in to threshold zone. Easy runs in theory should give you fresh legs not sore at all the following day and you can then run hard. If you don’t know your heart rate max, zone 2 is the right zone, it might feel slow but your body adapts and pace will come down my coach Mark Sheperd always stresses the importance of zone2 training. When you do have a recovery week keep the intensity the same but reps low. For example if you normally do 6x1k reps then cut that down to 3 to 4 reps. If you want to stay connected with people which is so important, you could have mini competitions with friends via Strava for example, that can help with motivation.

Lastly cycling – this can be done easily indoors with your bike/exercise bike. Your bike will need a turbo trainer or rollers – you can pick them up cheap now and you can do training just like you would outdoors, there are plenty of programs you can follow and even virtual rides will keep motivation and even hook up with friends and training buddies online for some friendly competition.

That’s how you can still train but you need to keep motivated.  There are a few things you can do.   A simple option is to have a recovery week, use this time to think about what you want to achieve and focus on in the coming months. There is nothing worse than pounding your body all year round and then only resting once you’re broken.

Remember that somebody believes in you. This somebody could be a coach, manager, trainer, fellow athlete or loved one. They will have the belief in your ability that you currently may not have. There is no harm in asking them for reassurances.

Think in positive ways at all times. Positivity can be developed by assessing training each day and competition sessions. Assess your own positivity through forms of achievement through technique, practice and movement. Thinking positively leads to better mind and body balance. Positive thinking enables the neural pathways within the mind to operate with clarity and purpose.

Understand that it can be done. Embark on each task as a champion by having a clear and defined plan. Achieve your task step by step. Do not take on a big task and expect to complete it quickly. Have patience and believe in yourself.

Stay in control of the controllable. Maintaining the controllable builds self-confidence because it provides you with a sense of focus and directive. Remember that you can never control what others are thinking/doing but you can control what you are achieving. There are a range of variables within running that can lead to performers losing sight of the controllable. External factors/influences will only hinder performance and must be beaten.

Recall previous success. A mantra that I use is related to distance travelled. Think about previous successes that you have had. What did that feel like? How were your emotions during this time? Further, how confident did that make you feel? Recall is a positive mechanism to enable one to re-build confidence as it associates with belief.

Set short-term goals. Most athletes suffer from low self-confidence because they allow the issue(s) to prolong and as a consequence fail to deal with problems head on. To overcome these issues, set short-term goals that will enable the flow of confidence (no matter how small) to start. Through constantly achieving your short-term goals you will build your levels of self-confidence like a snowball growing bigger. Short-term goals should be related to processes that can be achieved.

The world Situation is bad however, exercise wise it’s not all bad, you have lots of options with what you can do now that facilities are closed.  I believe it’s important to keep smiling, keep positive in order to move forward as we can beat this but most importantly stay safe. Motivation might be tough but I hope the tips help, setting small goals each week and taking each day as it comes in this climate is a good way to go. I will be posting videos to help with training on my YouTube Channel link HERE please check it out and subscribe.

Difference between swimming in a pool and open water!

There are many obvious differences between swimming in the pool and open water but I am going to discuss some differences between the two to help you with your swimming. You may be a strong pool swimmer but that doesn’t necessarily mean you will be strong at open water swimming.

Pool swimming is safer than open water purely because you are in a confined area and normally people and lifeguards are near you.  So the fear of being unsafe is mainly taken away and with many pools now you can touch the bottom at both ends. There are many benefits from training in the pool to stop you from being bored doing laps and to help you improve.

The first thing you can do is accurate reps which you can time/pace and see your improvement each week. Depending on the length of the pool you can have a set plan that will help you in your training. You can take equipment; most pools allow this. If you want to improve its important not to just get in the pool and swim endless lengths at the same speed as improvement won’t come. Doing reps using pull buoys and paddles can help you get stronger, faster and become more buoyant. Swimming equipment is harder to use in the sea .Drills can easily be done in the pool due to no waves or current. In open water it will be more difficult. These are three areas that are important in the pool. When it comes down to the race day such as a Triathlon/Aquathlon in the pool it’s pretty easy as there is no open water fear and it feels safer. The only problem with pool races is that you’re not really racing others as it is mainly a timed event and you go off one by one.

With open water swimming there is a lot to consider but also so many benefits. Safety wise – depending where you do the open water swimming you need to consider if it’s safe. For example I swim in the sea but if the tide is really rough there is no way I am going to swim. Even in the summer I will use my wetsuit swimming in the sea as I feel much safer and buoyant with it on. Now with open water you can’t really do drills because of the unpredictability of waves. Reps times might be different due to cross tides and weather etc. So one week you might be flying along and the next struggling to move. Also, using equipment such as pull buoy and kick board will be a lot harder. People are put off with open water with the fear of something happening to them. Most seafronts have designated areas to swim which have lifeguards and the same with lakes and rivers.

The benefits of open water swimming is that it can improve you a lot, help with breathing purely because of the random waves etc. You get stronger because you are swimming against current rather than a pool where there is not current. Sea swimming is good for the skin and is proven to also help with recovery due to the salt in the water. If you are swimming in the sea it’s always good to mix up the pace and have a plan, instead of just getting in and swimming at one pace. The temperature of the water, depending on the time of the year you swim, may not be higher than 19 degrees towards the end of summer. September is normally the warmest time to swim in the year, whereas pool temperatures are kept high to around 28 degrees all year round. Air temperature can play a factor such as it can be a cold day in September but the temperature of the sea water can be warmer than air temperature which can affect your breathing. The body works harder in open water due to it being colder than the pool. You cannot stand up in the middle of a lake or sea, whereas you can in the pool. The chances are if you swim in UK in open water you are likely not to see anything from a few cms away.

In open water, you will need to keep an eye out of where you are, whereas in a pool you won’t need to because once you get to the end of the pool you turn back. In race day in open water you normally all go off at the same time so my advice would be if it’s your first time racing in open water stay away from the middle and keep to the edge. Open water races scare people because they fear it for many reasons, but my advice would be to practice there before your race to get used to it.

These are some tips and differences which I hope helps.

Presenting the new trainer on the block…. the ASICS EVORIDE

ASICS kindly sent me a pair of the new ASICS EVORIDE to try and test out so here is my personal review.

So what is the ASICS EVORIDE? ASICS state the EVORIDE is designed for neutral runners and offers a dramatic toe spring that gives a rolling feeling for effortless forward motion. With a moderate sole, compared to the previous two shoes in the family, EVORIDE offers more choice for runners with differing running styles and needs who want to take advantage of the GUIDESOLE technology.

Some key features of the EVORIDE include

•             GUIDE SOLE TECHNOLOGY: curved midsole construction helps minimise movement in the area where most energy is expended.

•             FLYTE FOAM PROPEL TECHNOLOGY: Lightweight midsole foam is soft and responsive for a more cushioned underfoot feel.

•             ENGINEERED MESH UPPER: Multi-directional stretch mesh adjusts to the shape of the foot for an excellent fit.

•             ROLLING MOTION LAST: More toe spring encourages a rolling motion from foot strike to toe-off.

•             FULL GROUND CONTACT: The sole provides a smoother transition from heel strike to toe-off.

•             LIGHT AHAR SPONGE RUBBER: Outsole rubber reduces wear and improves cushioning.

•             SUPER AHAR HEEL-PLUG: ASICS higher-abrasion rubber is used in heavy wear areas to extend the life of the shoe.

So how does it compare?

So EVORIDE is part of the same family as the Glideride. When I was reviewing the Glideride I did find there was noticeable difference on how high up I felt from the ground. My conclusion of the Glideride was that they were nice and very comfortable running shoes and a good fit which allows your feet to breath. However can they last for high mileage runners? I don’t know time will tell. The colour is perfect for me and funky, the design is good and I don’t get put off about this being bulky because the Glideride is very light. Can it make you run faster? Not sure but it does feel like you are bouncing along and running faster. I recommend this shoe as one of your running kit products for longer run/races such as marathons. I certainly would use these for my long runs but not sure about shorter races yet as I prefer the more traditional shoe being closer to the ground. However I can see these types of shoes being the next generation of running shoes as it does seem like this type of shoe and technology will become a game changer.  So for me I wasn’t sure if this was the type of shoe I would like so it needed to impress me. So with a weight of 8.8 oz a heel height of 22mm and forefoot height 17mm they felt different on.

So I put the EVORIDE through its paces. When unpacking them I liked the colour they stood out as the white was very flash and the gold trim made it look impressive, it made me think of ancient Greece times and the gods, so this ticked a box straight away.  They felt lighter then the Glideride.

I did some runs to try them out and wondered if the bounce would be the same as the Glideride. I found that the shoe felt much closer to the ground which I prefer and when I was running there was still a bounce feeling but wasn’t sure if it was as good as the Gliderides. However what I did find was my legs were still fresh after an easy run and not as tired after a speed session. This makes this a great sign as recovery and energy saving is so important. I found that reps were the same as other models I wear but it showed me that these are fit for their purpose.  The FLYTEFOAM sole seems to provide great cushioning and a strong response when you make contact with the ground to provide that bounce feeling.

The material allows your feet to breath as it is light weight and very similar to other ASICS models. It did feel different to the Glideride and I have to admit I preferred that. This shoe is super comfy and the most comfortable ASICS shoe I have worn. However would it last long? I am not sure as normally when comfy shoes are like this they don’t last long, but time will tell but it does appear it’s made well.

Do I think this shoe is quick? I do purely because it feels light on and because of the bounce effect when running with them. I do think if it is saving energy so you will be able to go quicker/ sustain pace better in a race.

Conclusion: I am impressed with the EVOGLIDE; ASICS wanted to make a shoe that brought energy efficiency, cushioning and durability by making these the lightest and cheapest member of their new shoe range and I think this is spot on. Would I use this shoe and recommend it? I would and will be using this in my training and in my speed sessions in the future. They feel light on and feel like I am bouncing along which provides energy saving which in theory would make me go faster so interested to see how I get on with these in the future.

A study on different exercise bouts result in different physiological and performance responses

So I was approached while doing my speed reps on the track in Canterbury back in the summer by a guy called Antonis Kesisoglou who asked if I could be on his research project for his publication. I have been on a few tests before mentioned in previous blogs that have helped me to improve. So when he asked me if I wanted to help, I couldn’t say no. I was preparing for the European Aquathlon Championships so I had to wait until my season had ended to go on this test while I was still in great shape for it; we didn’t want to disturb training beforehand. Antonis said he wanted to test me as I had a world class engine, I am not sure I agree with that but I know I had good fitness levels and met the criteria of being able to run 1,500m sub 5 minutes. Antonis is from the University of Kent and is a Dr in Sports and Science, he comes from a strength and conditioning background and has coached Olympians.

So more about the study….

Antonis was conducting a study to examine how different exercise bouts result in different physiological and performance responses. Current models provide disproportional estimates of training stress especially when comparisons are made between very short and intensified bouts, to long and moderate effort activities. In this study, he wants to examine whether a running performance exercise bout (1,500 meters time-trial) is a valid model for assessing training stress imposed by different durations and intensities of exercise. It is his aim to improve existing methods for calculating training load, where the duration of the exercise bout is not overemphasized.

Visit 1 included a two-phases ramp incremental (Phase 1- Lactate thresholds determination, Phase 2- Determination of VO2max) test  for assessment of the maximal aerobic power output on a treadmill ergometer. For phase 1, I was asked to perform 4 or 5 submaximal bouts lasting for 5 minutes, with 1 minute of rest in between. Measurements of blood lactate were collected during the 1 minute rest bouts, and Phase 1 was to terminate when my blood lactate concentration levels elevate above 4 mmol.L-1 (i.e my second lactate threshold- MLSS). With 15 minutes of rest in between, I was asked to re-start running at a speed -3 km.h-1 of my final speed in phase one. For example if my final speed at phase 1 was 16 km.h-1,  I would be asked to start stage 2 at 13 km.h-1. Treadmill speed then increases by 1 km/h-1,  till the point that I cannot run further (i.e cannot keep up with the speed increments). Once phase 2 is completed, I was asked to provide my last lactate sample. With 40 minutes of rest in between, I was then asked to perform a 1,500 meters time-trial for familiarization purposes. (e.g the speed was regulated by me, whilst I attempted to cover the given distance as fast as possible).

Visit 2 included a standardized warm-up (see details for warm-up protocol below), followed by a 1,500 meters time-trial. I was instructed to cover the given distance on an all-weather synthetic track surfacing in the shortest time possible. This exercise bout was used as my performance trial (e.g my best running performance). 

At visit 3, I was asked to perform a 12-minutes time-trial running, followed by a 1,500 meters time-trial (with 5 minutes recovery in between).

In visit 4, I was asked to perform a 12 minutes maximum effort, self-paced, intermittent running bout. The work-to-rest ratio lasted for 60 seconds. Work ratio was fixed in terms of distance. In other words, I was asked to run a maximal effort of 150 meters and recover for the remaining part of the minute. After 5 minutes of recovery, I was asked to perform a 1,500 meters time-trial.

In visit 5, I was asked to perform a self-paced moderate, continuous running which lasted for 25 minutes, followed by a 1,500 meters time-trial (with 5 minutes recovery in between). The intensity that I ran was regulated via the 0-10 RPE scale. As such, my 25 minutes run had to reflect to a 7 out of 10 intensity (hard/heavy intensity).

Lastly, visit 6 consisted of a 25 minutes, moderate self-paced running, intermittent running bout. The work-to-rest lasted for 60 seconds, with the work distance fixed,  similarly to visit 3. Again, a 5 minutes of recovery was provided, prior to a 1,500 meters time-trial. Similarly to visit 4, I had to regulate the intensity via the 0-10 RPE scale, so it reflects to a 7 out of 10 intensity (hard/heavy intensity).

For all visits, no verbal encouragement was provided or feedback regarding how I performed each trial (i.e how much time I had run or how much I had left).  I was also asked to wear a chest strap transmitter interfaced via short range telemetry with a wrist unit (Polar V800, Polar Electro, Kempele, Finland), which displayed my heart rate responses in beats per minutes and helped to measure my running speed. Alongside real-time cardiac assessment, I was asked to answer some questionnaires prior, during and after the completion of the exercise. For example, in visits 2-5, I was asked to subjectively rate the workload I had perceived between the 1st and the 2nd bout of exercise (I.e immediately after the cessation of the 1st bout). I was asked to rate how I experienced the first exercise bout and provide a number from 0 to 20 for the six following categories:  Mental Demand, Physical Demand, Temporal Demand, Performance, Effort and Frustration.

Alongside with NASA-TLX, I was asked to answer another scale for assessing training load (I.e how hard was my session). In particular, I was asked to subjectively rate the intensity of my 1st exercise bout via the usage of the RPE 0-10 scale (Borg et al., 1987). My potential motivation was assessed prior to all 1,500m time-trials, via the usage of a 0-9 analogue scale (0 =Not motivated at all, 9 = Very motivated to do well). Lastly, my perception of effort (I.e how hard do I feel the task?) was assessed via the 6–20 Rating of Perceived Exertion (RPE) scale (Borg, 1998) during exercise. I was asked to verbally answer how hard I perceived the task every minute for all 1,500m time-trials, while all the rest exercise bouts I was asked every 2 minutes.

In all visits, I was asked to wear a mask for analysing my ventilation, in other words how much oxygen (O2) and carbon dioxide (CO2) and total volume of air (VE) I breath in and out every second. This happened in the lab (visit 1) and at the field via the usage of a portable analyser (Visits 2-6). Antonis said that usually people feel the mask a bit tight in the beginning but this piece of equipment is designed for maximal tests in the laboratory and the field, so it would not limit your breathing rate or create feelings of anxiety. At the beginning of each visit, a standardized warm-up was provided for all visits. In particular, I was asked to perform the following self-paced routine, where intensity was regulated via the 6-20 RPE scale (Borg, 1982) in the following order: 800 meters of jog (RPE 9-11), 800 meters of run (RPE 13-15) and 400 meters of intermittent running (100 meters of  RPE 18-20: 100 meters RPE 9-11). My total time commitment for this study was no longer than 7 hours.

Is there anything I needed to do before each visit?

Before each visit I was told I should:

•             Avoid heavy sessions the day prior to the test. Easy/light sessions are okay.

•             Not exercise on the morning of the test or warm-up prior to the test (warm-up will be included in testing sessions).

•             Please make sure you bring appropriate sport clothing with you.

•             Eat and drink the same food in the 24 hours before the test.

•             Eat at least in the 3 hours immediately before the test.

•             Abstain completely from caffeine and alcohol in the 24 hours before all visits.

•             Tell Antonis if you currently have or you recently had an injury or illness of any kind.

Have you taken all this on board? It does seem a bit complex but it’s not too bad once you are doing the study. So what did we find for me…

We found my V02 max was higher than previous tests and therefore I saw an improvement here. My Lactate threshold took longer this time before I dropped the speed. Due to my aerobic training throughout the year I had developed an engine that made me more efficient and therefore able to sustain a faster pace longer. When sitting down and discussing how to improve this area there was a few suggestions to help. One I found interesting was that I could drop one easy long run in favour for a bike session to improve there, or if I want to improve my running speed I would need to hit my intervals at a harder pace than normal and to have shorter recoveries. So in the hindsight I need to improve my anaerobic system and running harder would help improve this. So this is something I will put in to place in my training.

What else did we find?

•             Immediately after warm-up, use some exercises to activate gluteus min and max, as well as oblique’s activation. That will help you with posture and stability when bounding (I.e light form of a Plyometric activity).

With Antonis being a strength coach he found a weakness with my hip so I will be focusing on improving this.

•             Guide you training by feeling (RPE scale). It is currently one of the best way to guide your training.

So to be purely guided by feel and not to be a slave on what my watch says, this is something I have been practising a lot and I know that feel is much better than going by what your watch says.

•             A short, high intensity interval training session an it’s effects on how your body feeling the day after, cannot be accurately estimated via wearables.

•             Use a training log, apart from wearables. Use the NASA-TLX scale for monitoring your sessions (as well as the SRPE). It’s a promising tool for exercise monitoring

•             Keep an eye on your speed sessions, alongside your HR responses

•             Remember that in 2 sessions resulting the same total work, the one which is performed in a intermittent way is always harder than in a constant way.

•             When a session is performed in a maximum effort (I.e 10/10), the effects of exercise duration plays a minimum role. A 10 minutes all-out and a 20-minutes all-out session will result similar decrements in a subsequent performance.

As you can see we found a lot of things to work on and help to improve my running. I found the study tough in certain visits such as the 10 minute TT followed by the 1,500m TT but different and very enjoyable. However what we did find was that I was very good at pacing and going by feel. In conclusion every study I have been on I have learnt something new in order to make me improve. I think any study is beneficial and even if you only implement one suggestion into your training you can improve from it. I am looking forward to seeing how it plans out.

GEL NOOSA 12 REVIEW

ASICS kindly sent me a pair of the new GEL-NOOSA Tri 12 to try and test out so here is my personal review.

So what is the GEL-NOOSA Tri 12? 

ASICS claim that this shoe boasts both lightweight and breathable qualities, making it the perfect shoe for the everyday tri-runner. Designed for triathletes and triathletes Like Gwen Jorgensen who inspired me wore the older models so I was very interested to see if these where any good?

Some of the key features include:

  • GEL-NOOSA Tri 12 maintains its unique design which you see in previous models whilst incorporating humancentric science and advanced technology to provide runners with energised cushioning for the fastest ride.
  • The shoe is designed for a neutral runner and features the ASICS Flytefoam cushioning technology to provide a fast and energetic ride.
  • Fitted with Caterpy laces on the tongue and heel to provide an easy-on for the shoe and a no-tie option, which gives runners a superior fit for their run and a quick transition.
  • Quick to get on which includes stretchy knit and reinforcement in the underlay to provide an extremely comfortable fit.
  • Breathable & Lightweight

ASICS state these features have been upgraded from previous models:

UPPER:

● New russel mesh material allows the upper to maintain durability and provides ventilation and a softer feel.

MIDSOLE:

● FLYTEFOAM™ technology midsole material is lighter and more durable than traditional mid-sole foams. This is ASICS’ lightweight mid-sole material giving you a soft, supportive feel.

OUTSOLE:

● Super AHAR™ heel plug in areas of heavy wear to extend the life of the shoe by using higher-abrasion rubber.

So how does it compare to my much loved Gel-451s?

The Gel-451s have bought me success over the past year and even the old Hyper Tri’s that I love…. So I put the GEL-NOOSA TRI 12 through its paces. When unpacking them I liked the colour they stood out, I love the colours of the 451s they stood out too so this ticked a box here as ASICS seem to get this right on most of their shoes. They felt light but they didn’t feel as light as the 451s. What I noticed straight away is that it came with tri laces, well that’s what I like to call them, but unlike the 451 that had a Boa system these don’t. However these have the hole in the tongue to grab and put on easier. This was one of the things I loved with the Hyper Tris with the tongue hole. Although I have got used to the Boa system on the 451s I prefer this tongue set up, so this is a win for me as I believe its quicker to put on and less fiddly when wanting a quick transition.

So I did some transition tests with putting my shoes on. If I set up the laces up right my feet can slip on easy without having to tighten them. So I did three tests on the GEL-NOOSA and the same with the 451s. The Gel- Noosa was a second quicker twice so every second counts so this ticks the box again.

The mesh material is impressive, not only does it allow your feet to breath it is light weight, a good feature to drying your feet after coming out the swim, so it lets plenty of air in. A feature I found very useful is that the material at the end of the front of the shoe, is like a light swade material. Now if you’re like me and in previous tri shoes my feet get hammed with hard material there and therefore toes getting very sore. So when testing this out without socks as that’s what I would do in a triathlon, my feet and toes didn’t feel it at the front of the shoe, so it was much more comfortable.

I have been put off by the Noosa’s in the past as I was under the impression they were a stability shoe and bulky, however I am very much wrong as ASICS have designed this shoe for the neutral runner with cushioning. They are certainly more cushioned then the 451s.

When I put them on they felt very comfortable, I did a few runs in them, mainly speed training as I wanted to test while on my speed sessions as if I am going to race in them I need to know if they stand the test. I have to admit I thought they would be slow but they felt super light and fast.

Conclusion I am very impressed with these, I was first put off by these in the past as I thought they were a bit bulky and not for neutral runners. The question is do I prefer my discontinued 451s or these. Well the answer is this is the perfect shoe for me and for triathlons. Its comfy, feels like a fast show and quick for transition. So for me this will be my new race shoe in triathlons and your be seeing me with these at races. I am very impressed by this new model.

You can check them out on the ASICS website here

How to keep focused & motivated during the Christmas period

Keeping motivated and focused in your training is key if you want to achieve your goals. If you are not motivated then you will struggle with your training and therefore struggle to reach your targets. There is no doubt that athletes thrive on high levels of confidence. Self-confidence can be the difference between success and failure given the fine margins that exist.

Let’s face it; Christmas is a busy time of the year for people, even if you have time off work. Things like spending more time with the family, kids being off from school, visiting people and so on, do take its toll. It is hard in the cold dark winter months to get motivated and train especially if you come home from work and its dark. This blog identifies some tips in keeping focused during the busy Christmas period.

Have a break and a recovery week during the period, use this time to think about what you want to achieve and focus on over the next year. There is nothing worse than pounding your body all year round and then only resting once you’re broken. Enjoy the food, I like to be bad and eat a lot and relax a little, after all my important races aren’t until the summer. Spending time with your loved ones give you some rest and down time.

Remember that somebody believes in you. This somebody could be a coach, manager, trainer, fellow athlete or loved one. They will have the belief in your ability that you currently may not have. There is no harm in asking them for reassurances.

Think in positive ways at all times. Positivity can be developed by assessing each day (training) and competition sessions. Assess your own positivity through forms of achievement through technique, practice and movement. Thinking positively leads to better mind and body balance. Positive thinking enables the neural pathways within the mind to operate with clarity and purpose.

Understand that it can be done. Embark on each task as a champion by having a clear and defined plan. Achieve your task step by step. Do not take on a big task and expect to complete it quickly. Have patience and believe in yourself.

Stay in control of the controllable. Maintaining the controllable builds self-confidence because it provides you with a sense of focus and directive. Remember that you can never control what others are thinking/doing but you can control what you are achieving. There are a range of variables within running that can lead to performers losing sight of the controllable. External factors/influences will only hinder performance and must be beaten.

Recall previous success. A mantra that I use is related to distance travelled. Think about previous successes that you have had. What did that feel like? How were your emotions during this time? Further, how confident did that make you feel? Recall is a positive mechanism to enable one to re-build confidence as it associates with belief.

Set short-term goals. Most athletes suffer from low self-confidence because they allow the issue(s) to prolong and as a consequence fail to deal with problems head on. To overcome these issues, set short-term goals that will enable the flow of confidence (no matter how small) to start. Through constantly achieving your short-term goals you will build your levels of self-confidence like a snowball growing bigger. Short-term goals should be related to processes that can be achieved.

Even if it’s just for 10 minutes get out there and go for a run for example. If you’re not feeling it after 10 minutes just go home but it’s likely your stay out much longer. It doesn’t have to be masses of training in the Christmas period.

These are some tips to keep you motivated through the festive period, hope they help?….

Dipping into multi sports? Aquathlons could be a good way to get into Triathlon’s

When I first started swimming and running back in 2012, I didn’t know about Aquathlon’s but I did of course know what Triathlon’s where. I wasn’t very good on the bike and kept getting injured because it wasn’t set up right. So If you’re like me and you like running and swimming you are probably thinking of doing an Aquathlon and perhaps use it as a stepping stone towards doing a triathlon, so here is my advice and tips.

What is an Aquathlon? An Aquathlon is a swim followed by run and the distances do vary depending if they are pool swims or outdoors. A standard outdoor Aquathlon is 750m lake sea swim followed by a 5k run, however you can get shorter swim from as little as 100m.

My first tip is decide what distance you want to do and whether it is an indoor/outdoor swim and then train for it. If its outdoor I would advise to train at least a couple times in open water before you do a race.

Next tip, what kit do you need? This depends again if the swim is outdoors or not. You will need the following kit:

• Swim Goggles

• Tri suit/swim wear

• Wetsuit

• Running trainers

• Race belt

Swim googles needed as you will be swimming front crawl in races. Tri suit/swim wear, it would be good to invest in a Tri suit that you can use in races and its much quicker as you won’t lose time in transition getting changed. However you can use swim wear like jammers, swim shorts etc. the only problem with these are that you will need to put a running top on once in transition. Which can be tricky with you being wet. If you want to race regularly and in open water a wetsuit is a must. I would recommend you start out with an entry level wetsuit. You will be quicker with a wetsuit on, but if you’re not a confident swimmer than a wetsuit is a must as it also provides you a bit of safety outdoors. Next you will need trainers, of course you need them to run with. Lastly a race belt, which is easy to use and saves you time in transition. These bits of kit will get you started for your first race. If you are doing a pool swim you will not need a wetsuit. I have a race check list because the more you get into it, the more items you take with you. A check list is important so that you don’t attend a race forgetting something, so I would recommend having a go to list and checking you have everything.

Pool races are different to open water swims, because most of the time the pool races you go one after the other and won’t get caught up in a mass start. If you are racing outdoors, keep calm and stay away from the main group if you’re scared of being hit. Remember it’s about you and nobody else, you are racing yourself and no one is judging you and if they are who cares. I would recommend to get an outdoor swim at least once before the race so you can finalise yourself with open water.

Next tip have a race check list because the more you get into it, the more items you take with you. A check list is important so that you don’t attend a race forgetting something, so I would recommend having a go to list and checking you have everything. Take spares of everything if you can. I take two of most things to races just in case something goes wrong. For example my goggles snapped at the start line.

Transition training, I think it’s important to go through in your head how you are going to come out of the water and what you will do once in transition to save time. It is important that before the race you lay your Items in transition in a way you can get to them easy and remember where about you are in transition too. If your racing open water you will need to learn to take your wetsuit off.

In a race staying calm is important, if you enter a race with a mass swim start then don’t go in the middle, it can be very hard. Stick to the sides and take you own time and pace yourself. Do not copy others and do not change anything up. Race your own race and take your time. When you come out the water you might feel a bit dizzy before the run, this is normal and your body goes back to normal quite quickly. Then you head off to transition, take your wetsuit off if you’re wearing one, swim hat and goggles. Put your trainers on and running belt on and then your off on the run. I normally put some baby powder in my shoes so my feet dry up quickly. Don’t try anything new on race day, just stick to how you trained leading up to the race. Stick to your own race plan and don’t copy others.

Put your goggles underneath your hat to prevent them being knocked off. The last thing you want in open water is to have your goggles knocked off, then having to find them.These are some of my tips to get you started in Aquathlons, enjoy.

In regards to what races to try here are some of my favourites:

Whitstable Surf N Turf

It’s a lovely race in a beautiful setting in Kent and consists of a 200m or 400m sea swim followed by a 5k run along the promenade.

London Aquathlon

A unique opportunity to swim 400m in the 2012 Olympic pool and 5k around the Olympic park. This race has a special feeling when competing in this.

Hever Castle Long distance Aquathlon

Swimming route around the moat, is truly a lovely swim and unique but to top that off you get to run a challenging but scenic run around the castle grounds.

End of Year Thanks To My Sponsor: Baotic Baobab smoothies now on Ocado

It’s been an amazing year for me winning…. European and National Aquathlon Champion in my Age Group, competing in my first Duathlon and coming 2nd, winning my first triathlon and so on. I am delighted to say Baotic, having supported my journey, have had their own recent success now launching their delicious ‘Baobab & Strawberry’ and ‘Baobab and Banana’ smoothie drinks on Ocado.

I couldn’t of achieved my success without the kind support of sponsors and their commitment and belief in me at every stage. One which I haven’t talked much about, because they have asked very little of me, preferring to allow me to get on, train, perform and enjoy, is Drink Baotic.

I’m careful about the type of sponsors that I work with and make sure they align with my values, but Baotic are an incredible social enterprise that I admire greatly. Baotics founders have a 10 year background supporting poverty reduction in rural Gambia, and their mission is to inspire and empower healthy communities around the world.

I have enjoyed running in their UK running challenge @MegaMeterRun which helps people run consistently for the year through an inspiring and motivating online community (join their 50x5k, 100x5k, 200x5k, or 50x10k and 100x10k challenges for 2020!). All entry proceeds help launch community owned co-operative gardens in The Gambia to help improve income, health and nutrition. Which is very good and the same time made some friends out of this challenge.

Although they don’t shout about it, they also help young people in The Gambia with access to sport and sponsor students to improve their education. I’ve enjoy drinking their Baobab drinks. They are low sugar and not too sweet, instead have a nice citrus flavour, blended with 100% natural fruits with a nice kick to them. The fact they are naturally high in electrolyte vitamins: potassium, magnesium, calcium and vitamin C is a bonus!

They have not expected me to push sales in any way, but if you do try them on Ocado please consider leaving a review. I have enjoyed the community in running, and found it so supportive. It’s great to also help inspiring businesses with a genuine social purpose to flourish. Check there website here

National Aquathlon Championships

My last big race was approaching on September the 8th the National Aquathlon Championships. However leading up to this the weekend before I picked up a foot infection after competing at the triathlon sprint relays on the Sunday prior. My foot was hurting and inflamed straight after the race. I have had a problem near my toe with a lump for a while, unfortunately after being told to go to the MIU from the medical team at the race there was no doctor on duty at the MIU to give me antibiotics. The good news is I had a doctor’s appointment booked in for the Monday anyway a week before. I turned up in pain and hobbling at the doctors, the doctor confirmed it was an infection. I explained my health comes first and if he pulls me out of the Nationals that is fine. Well he said there was no reason for not to continue to train etc and gave me antibiotics and stated only train if it doesn’t hurt and keep an eye on it.

So I did, however on the Thursday I started feeling unwell and drained so I took Friday and Saturday off prior to the race. It worked a treat as Saturday morning I felt really good, all though still had pain in my foot; it was healing and didn’t affect my running or swimming. I didn’t know what my fitness was and Saturday night I had another problem with the fire alarm at the hotel went off just after midnight which woke me up and then I struggled with sleep after that and had roughly a few hours max sleep. So race day came and I was shattered and felt awful.

Feeling sorry for myself Sunday morning and not great at all I had to just give it my all and see what I can do. The race was in beautiful Arundel and I highly recommend visiting. The race started and we went off in waves, I tried to pushed hard in the swim however felt sluggish I didn’t give up but at the turn around point I started to feel awful and struggling to get keep pace or go faster. I came out the river and didn’t feel great, I proceeded to transition and realised I must have had a good swim as I was close to the top guys.

I was struggling to get my wetsuit off due to the air temperature and lake being a bit on the cold side. I came out of transition and onto the run and decided to run hard and see how long I could keep this pace up. I managed to catch the lead pack with around 2k to go and took the lead in my AG. 2nd placed stayed on the back of me and I knew he could get past me and at that point I had nothing left. However when on the final stretch of the race, I asked my body to go faster, gritted my teeth and tried to turn my legs over quicker still feeling awful but kept saying to myself in my head come on nearly there and my body reacted an moved.

I came storming to the finish line and started celebrating. It could well be my best race, I didn’t expect to get on the podium at the start of the week but I gave everything and didn’t give up. So very happy to defend and win the National Championships for a second time. I learnt something here today and that is never give up until it’s over. I kept wanting to stop and ease off but mentally I was in the right place. Lots of negative thoughts came into my head but I managed to keep positive and block the negative thoughts out and this is what made the difference. I had to dig very deep to defend this, of course if I was fully fit I know I could of been faster but I did just enough to retain my title.

This season has been amazing and becoming European and National Aquathlon Champion has made me achieve more than anything I could ever imagine. As mentioned before in blogs I won’t be taking up my GB spots for the Aquathlon team next year as I want to focus on triathlons. However I am yet to decide if I will come back to the nationals or not next year for Aquathlons. Since I started this journey in 2015 I have raced in 37 Aquathlons, podium 29 times and had 7 wins. I have won 2 National titles, Runner up and 3rd, European Champion and Bronze medal, represented GB 8 time and captained the team at Age Group. It’s been an amazing journey and I move on to new challenges now.

ASICS Glideride

ASICS kindly sent me a pair of their new Glideride shoes to test out and review.

What is the Glideride? The team at the ASICS Institute of Sport Science (ISS) come up with the idea that optimal sole curvature so that runners feel a smooth and comfortable rolling as they run. The Glideride has a curved forefoot design, which, combined with a stiff­ forefoot, provides an easy, forward rolling motion on the run and a bouncy feeling. Asics claim this shoe is designed to make long running easier.

Some of the key features include:

  • Designed to help runners save energy over the long run.
  • Technology that provides a shock-absorbing landing zone, which lessens fatigue
  • A lower degree of ankle flexion means other muscles in the kinetic chain, such as the calf, work less, expending less energy for increased efficiency.

When they arrived my first impressions where that I love the funky colour its defiantly my short of colour and I don’t like plain running shoes. However when looking at them I wondered if this is the type of running shoe I would like? So first impression nice colour but bulky so wasn’t sure. However once I took them out the box I was very impressed how light they are despite looking bulky and the Glideride has a 5mm heel drop.

So I put the Glideride to its paces. When I put them on they felt very comfortable and seemed a bit more comfortable then one of my favourite models the Dynaflyte. The noticeable difference was how high up I felt from the ground with the Glideride. It felt strange and I wasn’t sure if I like this as most of the shoes I have had before and flat and nearer the ground but then again I have never used a shoe like this before so it was all new for me. So I first tried them on my warm up on my speed session as I wanted to wear them in and the first thing I realised how much I was bouncing along with like minimal effort. Felt like I was going faster then I normally do in my warm up. In fact I seemed to cover slightly more distance then normal but that doesn’t mean a thing as a lot of things can affect that such as terrain etc.

So I took them for a few long runs and found that they still felt weird being higher up, but the bounce was noticeable. I tried these a lot on a long run and had no problems at all, I think this type of trainer is suited for longer distances and races. When using them in my speed sessions I wasn’t sure if I would like them for running shorter distances. They certainly felt light and quick and that bounce was felt more and more. Another noticeable thing was I felt I was running more on my front of the foot and not heel striking which is a good thing.

Conclusion nice and very comfortable running shoe and good fit which allows your feet to breath. However can it last for high mileage runners? I don’t know time will tell. The colour is perfect for me and funky, the design is good and don’t get put off about this being bulky because the Glideride is very light. Can it make you run faster? Not sure but does feel like you are bouncing along and running faster. I recommend this shoe as one of your running kit products for longer run/races such as marathons. I certainly would use these for my long runs but not sure about shorter races yet as I prefer the more traditional shoe being closer to the ground. However I can see these types of shoes being the next generation of running shoes as it does seem like this type of shoe and technology will become a game changer.