News, insights and DEEKA highlights!
Altitude Training- A Guide.
A cyclists guide to altitude training. With so much information available, it’s hard to digest what is relevant, which metrics need monitoring, and how aspects such as sleep and nutrition are effected. This siple guide provides a snapshot into how you can get the most from your time spent at altitude.
Phytonutrient Power!
What exactly are phytonutrients, and why should we be eating more of them? This blogs dives into all things fruit and vegetables, and shares some pretty shocking research into just how powerful our 5 a day can actually be!
The Vital Role of Sleep!
The importance of sleep! We all know we should get more of it, but why? This blog explores the health and performance benefits from good sleep hygiene, and some tips on how to get better sleep.
New Year; Personal Reflection and Revitalisation
A process I have developed which helps me achieve my goals for the upcoming year by; reflecting on the previous year, “checking-in” on my current physical and mental state, and refining my plan for the next phase of training.
The Role of Nutrition in Preventing Illness.
Here we explore the nutritional strategies that can help reduce the likelihood of falling ill, and how nutrition can reduce the time it takes to recover.
Why Strength Training is Essential for Cyclists!
Despite the abundance of opinions about strength training off the bike, the latest science and research shows that it’s imperative to include dedicated strength sessions to your weekly training schedule. Here are he main reasons why.
How Does Alcohol Affect Recovery?
Exploring how alcohol can affect recovery. More common in team sports than individual, having a glass of wine or beer after sport is definitely having a detrimental affect on recovery, and therefore performance. In this blog we look at the reasons why.
Aerobic Training; the Foundation of Endurance Success.
Aerobic training. This blog delves into the science behind aerobic training, and why it is so important in the pursuit of endurance success. Why it’s not always the sexy option, but why it should definitely not be ignored!
Timing Your Iron Intake for Optimal Performance.
Timing your iron intake for optimal performance. This blog looks at the importance of iron for an athletes performance and well being, the differences between heme and on-heme iron, and how exercise can effect absorption.
What is FatMax?
What is FatMax? This blog looks at what this term actually means, how it’s calculated, and how it can be used to shape an athletes training.
The Causes of Muscle Cramps.
The causes of muscle cramps. A blog which explores the “mystery” of cramps, and the several risk factors which can contribute to experiencing them.
Protein Requirements for Masters Athletes.
Protein requirements for Masters athletes. This blog looks at how daily and post exercise protein requirements change with age.
Practical Tips for Long Endurance Rides.
Practical tips for long endurance rides. In this blog we look at the reasons why incorporating a long ride into your training is beneficial (without getting too detailed!). We also provide some tips on how to make the most of these rides.
Best Nutrition Strategies for Rapid Recovery.
Best nutrition strategies to help with rapid, acute recovery. This blog first looks at what is considered “good recovery”, and then details the nutrition interventions which can assist this.
How Separating Data & Emotion Can Help You “Feel” Better.
How separating data and emotion can help you “feel” better. This blog looks at how an over-reliance on data can lead to a detachment to emotion. We explore some practical tips on how to become more in-tune with your emotions, and how this will help to reach your potential.
Mountain Bike World Championships Selection.
Mountain bike World Championships selection! A short blog by Sophie on her journey to GB selection!
Fuelling Performance Through a “Food First” Approach.
Fuelling performance through a “food first” approach, explores why a balanced diet should form the foundation to any athletes nutrition. We look at the allure of supplements, the potential pitfalls of relying on them, and how we should not ignore nourishing, fresh food to achieve athletic success.
Training Muscular Endurance Through Low Cadence.
Training muscular endurance through low cadence intervals. This blog explores why longer intervals at low cadence are beneficial, and should be incorporated into any cyclists training.
What Determines a Protein’s “Quality”?
Understanding what determines the quality of protein, and the types of foods which are deemed “high quality”. This blog also looks at why a high quality protein is important to stimulate muscle protein synthesis, and how this can help an athlete achieve their potential.
The Power of Bespoke Training!
The power of bespoke training. A blog looking at why personalised training plans are so important. Referencing not only the differences between individuals, but how bespoke plans can improve the coach-athlete relationship and help an athlete reach their potential.