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.

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.

TRIATHLON ENGLAND NATIONAL SPRINT CHAMPIONSHIPS EXPERIENCE

This season has gone so well but where has all the time gone? It seems to have flown by. It’s been a great season for me no matter what happens in the remaining races I have left I have had a great one.

I did the National Sprint Triathlon Championships at Bedford back in August which was also the 2020 ETU Qualifier for the GB Triathlon team in Malmo. This was always the most important race of the year for me and to see how well I would do with experienced and strong athletes. I started training for this back in November when Mark Shepard started putting me through my paces on the bike. I haven’t been cycling long so I knew if I worked hard at it I could make big gains. With a season purely focused on triathlons, I knew it was going to be tough but I like a challenge and therefore focused a lot on this area. I always planned to do this race last year and kept it quiet from social media as I didn’t want any pressure and to keep low key. I only told my coaches, family and close friends.

So I wanted to keep a low key, I turned up to this race knowing I would be strong on the swim and run and hopefully the bike training would pay off, I have seen lots of gains on the bike. I didn’t really know what to expect, I have done big events before but I was entering a race which was the unknown for me.

I did my normal warm up and it was nice and sunny so was looking forward to it. I got ready for the swim and the start went off and I swam hard, I enjoyed the swim and came out with the front pack. I came into transition in 5th place and I then got on to the bike. The bike was going well and managing to keep a good pace. I had a few packs go past me which is annoying as they were drafting in a non-drafting race. It then started raining on the bike leg around 7-8 miles in for me and I suddenly nearly lost control at one of the roundabouts due to the rain and my lack of confidence on the bike. I then came onto a main road where lots of cars were going fast and so close to me. This put me off and I decided to ease off as my safety was more important than crossing the line as fast as I could. A few miles later my bike was making a racket and something sounded like it was grinding and I started to get very cold, but I made it fine to transition apart from forgetting to take my foot off one of my shoes. I got into transition and felt fresh, by this time it was pouring down.

I started the run fast and with it being wet and all on grass the conditions were tough. I had trails with me but left them in the car as the rain was not forecasted. I attacked the run going past a lot of people. I love cross country running, however with the rain coming down it was making the course tough. It was very slippery and I stacked it coming down hill as a result. Anyway I finished the run and was 11th in my Age Group. I had the 4th fastest run in my race and was not far off 5th place time wise.

So I am pleased with it as it was my first Triathlon championships and I will be back next year. This has given me a foundation and target now to work towards. Life is all about challenges and I decided at the end of last year to move into a new challenge. As a result of my placing I have a good chance of qualifying for the GB Triathlon Age Group team for a roll down place but will have to wait and see. What I do know Is that over the winter I will be working hard again on the bike and spending a bit more time on it.

European Champion!! a shock for me..

As many of you know this was my last GB race for the aquathlon team before I take some time out from this team. I competed in the 2019 Târgu Mures ETU Aquathlon European Championships on Friday 5th  of July for GB in Romania. The race consisted of a 1k swim in a lake and 5k run, with the run being four laps of 1.25km.

A few days prior to the race I developed a foot problem after one of my sessions and I was limping with pain afterwards. I was very worried about it being a big problem and that it would keep me out of the race. I tried not to think about it and rested up over the weekend prior to the race. I had a physio appointment booked in anyway the day before I went out. On the Monday I turned up to the physio expecting to be pulled out of the race, however he couldn’t find anything wrong and told me to go for my normal planned run that evening and then come back later for a scan to check no fractures to be 100% sure. So I went for a run and it was painful but didn’t get worse, I then went for a scan and it was all clear. This gave me huge confidence knowing whatever it is will not keep me out of the race. I always tend to get werid pains before big events.

Race day arrived and for some reason I was a nervous wreck before the start of the race in the morning, no idea why, maybe because of my foot pain. I got to the start line in very warm conditions and the horn went off and I started.

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I thought I struggled in the swim because the lake was warm and my arms and legs felt dead after 100 metres. I came into transition in 4th place in my age group which is very high for me and I went down the wrong row in transition and panicked as I couldn’t see my trainers, they were two rows away, I have never made this mistake before and I was thinking this was not going to be a good day but tried to keep positive. I then got on the run and ran well but was struggling towards the end, I took the lead on the 3rd lap and had the fastest run in my race and one of the fastest on the day. When the commentator announced me as the champion in my age group when I crossed the line, I was shocked and didn’t really believe it but my wife kept saying they said you won and we were so happy, I couldn’t of done it without her support over the years.

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I then had to wait pretty much the whole day until the medal ceremony which was in the evening. I lined up for the podium and when my name was called out as the Champion in my age group I was blown away but over the moon, it was a great feeling and a special moment for sure.

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A nice end for me for the team as I am moving to other challenges. When I started this journey I didn’t expect to achieve so much. I couldn’t swim in 2012 and only started running then, I hope this inspires others that if they train hard they can achieve their goals. Very shocked but over the moon about it, still can’t quite believe it. But I have to thank all my family, friends, coaches and sponsors that have supported me throughout the years as they certainly played a part in this and it was a team effort for sure.

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Thank you for all your support over the years.

Warm-ups – do you do them & why they are important

Lots of people do not do warm ups before their sessions so I wrote a short blog.

A warm up can be defined as a period or act of preparation for a performance or exercise session, involving gentle exercise or practice. This is also known as the pre-match warm up.

With anything in sport if you don’t warm up the muscles you will get injured; you need to get your body loosened up ready to go. Thousands of people every Saturday turn up to parkrun and stand there waiting for it to start and then fun hard with no warm up, this can bring on injuries. I do wonder how many people get injured from this as a result from going from one extreme to another. The younger runners are the worst and think they don’t need to do this. No warm up is just going to end in disaster purely because your body is going from being cold to trying to get it to work at its max.

Warm ups don’t have to be complex and can be easy. Ii warm up for every session and before my races. On speed sessions and race day I do a structured 9 minute warm up.  For example my running warm up is 3 minutes at an easy pace and a certain heart rate zone, I then ramp it up for the next 3 minutes which is my 60-70% heart max and for the final 3 minutes I go 90% heart rate max and this gets me ready to race and works all the energy systems. Since doing this warm up I have gone into sessions and races hitting my target times.

A warm up doesn’t need to be complex it can start off with a brisk walk for something like 3 minutes. This is ideal as it is low intensity and eases you into it and then you can pick the pace up. Adding strides helps the blood flow more and activates your fast-twitch muscle fibres. I would also throw in some dynamic stretches such as squats.

Once you have done a warm up you are ready to go. You have to experiment and see what works best for you. I do hear quite often that runners say it takes them a few miles to get going; but these same people haven’t done a warm up. I think you need to make sure you hit your energy systems so you are ready to perform your best. No point turning up to a race saying it took me two miles to get going and missed out on a PB/medal etc. It’s important you give your body a little taster of what you are going to expect.

Some things I see before races is people stand at the start lines cold and stretching but doing static stretches. This is also a chance for a disaster to pull a muscle. There’s tons of stuff on the internet so see what drills, dynamic stretches and warm up you would like to do and have a go. But remember warm up is key to get you ready and going.

I also took part in a research study on the benefits of a well-structured warm up and if you can improve from this. I did this last year with Hannah from the Kent University sports department and found that it improved me. Now I mentioned earlier about my 9 minute warm up and this is where I got my warm up from. Before I used to just run an easy mile which didn’t do me any benefit at all. So the science behind this study was to get me running my speed sessions and races faster as I was fully warmed up and my body was ready to go race pace.

So this study included me doing this warm up twice a week. I used it on my weekly speed sessions and races throughout a three month period. Each month I had to perform my warm up as planned on a track with Hannah, so 3 minutes easy, 3 minutes long run heart rate and 3 minutes race pace. She then took blood samples every 3 minutes to see how my body was reacting. I then had short breaks where I did other samples and went back out on the track and ran 12 minutes as hard as I could without looking at my watch. So quite hard to pace if you are not used to not using your watch. The first test of the study covered 3,040 metres, which I was a little disappointed with because I thought I would be covering more distance. However, every month after that I had improved by the last test and had run 400m more in total. A huge improvement, so it shows that you can improve with just a structured warm up before your races and training. The point of this was to get you fully warmed up and ready for your session/race therefore in theory able to run faster/harder instead of taking a while to warm up.


CEP clone recovery tight review

 

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Being an Ambassador for CEP I get to try their products and test them. So I decided to review and test out their Clone tech recovery tights. I am a huge fan of recovery and I do think CEP products are the best on the market. So will this product disappoint me?

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A bit about CEP – unlike other compression companies, CEP markets its products around its medical history and supplying the medical industry around the world.  It is owned by a leading healthcare manufacturer. When researching their products I noted that they were of high quality compared to other brands; the compression in CEP products is medically graded and incredibly safe and effective as a result. These products are all focused on recovery. Recovery is very important as lots of people don’t rest up enough so people turn to recovery socks to aid in recovery and of course help with performance.

So on to the review, I was asked to go to my local CEP retailer which in this case was the Bay Running Shop and get measured up for these tights. I had my ankles, calfs, waist etc all measured. I wondered why this had to be done but this is because they clone your lower half of your body. Every measurement has to be spot on and for you. This means the product takes a few weeks to arrive but is tailored just for you when it gets made. You can also put letters on so I asked for YC my initials in sliver; looks pretty cool to be honest. But you can choose gold if you prefer that colour.

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The tights arrived in a nice fancy box with a certificate that says you have been cloned. So a few days later I was at the World Championships and the evening after the race I put the tights on for a few hours and the following day my legs felt pretty fresh. Now the tights come all the way up to your waist which means unlike the compression socks they compress your whole lower body. I decided to use them after my long run and in this case 14 miles my legs were pretty tired and I had them on for most of the day and my legs seemed to be fresh in the evening. The next day my legs felt fully recovered, I kept feeling like this when using them after my training.

The tights are pretty hard to get on but once on they are fine, its important that they are tight. Once on you can put your work clothes etc over the top and no one will know you are wearing them.

My conclusion is I love the CEP products and use their products all the time, at the moment of typing this up I am wearing my Calf socks. These tights come at price and just like a cost of a pair of decent running shoes so worth the investment. I am huge on recovery and recovery is where all the gains are made. So I would highly recommend this as a must have product for recovery and to use after any session and for injury prevention.  I use these before races too to help the blood circulate.

You can check them out at the following at CEP here

Recovery tights are available at Bay Running Shop complete personalised 18 different measurements here