Keeping Fit During COVID-19 Restrictions

Keeping fit is important during these uncertain times and it can be difficult to achieve due to the need to follow the restrictions placed upon us all in order to keep safe and healthy.

We can make use of the opportunity to exercise outdoors once a day and it will help if you set yourself a clear objective for each and every session you do. This way you will have a clear focus and will then get the most benefit from the session. Set yourself some interim goals, say weekly, that will push you but make sure they are achievable – this will help to keep you motivated. You can use the daily sessions to help you build towards achieving your interim goals.

If, for whatever reason, you can’t utilise the one outdoor opportunity you have for training, then look at opportunities for indoor training. Indoor bikes and treadmills can be used and if you can link them to some of the online systems out there (like ZWIFT) then these can really help keep you motivated, you can even meet up with friends in the “virtual worlds” and train and race with them. Again, for each session, have a clear objective of what it is you want to achieve.

You can also work on strength and stability. You can build a little set that works on building your core and body strength using just your bodyweight, you don’t need any special equipment. This will be a real benefit when you get back to normal training.

And don’t forget stretching – doing a yoga or pilates session will really help maintain and improve flexibility and can also be used to improve mental wellbeing.

There are lots of resources on the internet that you can use to help you keep fit and maintain your general wellbeing during this time of restricted outdoor movement. Make use of the opportunities you have to stay fit and don’t be afraid to try something new.

Remember – always follow the latest rules, advice and guidance from HM Government, Public Health England and the NHS.

Coronavirus (COVID-19) Update

As the health and well-being of our athletes and clients is at the heart of everything we do, we have decided to suspend all face to face activities with immediate effect and until at least the end of April. This includes all massage therapy sessions and 1:1 and group training & coaching sessions.

This decision has been taken with a heavy heart and is in line with the advice we have received from the relevant professional and sporting governing bodies, Public Health England the the NHS to help us keep people safe and healthy.

During this period we will continue to provide remote training & coaching plans as normal to our athletes.

During these uncertain times please follow all the latest advice provided by Public Health England and the NHS and keep yourselves safe, fit and healthy.

Swim Sessions Cancelled

Our Monday evening swim sessions are cancelled with immediate effect as a result of the latest advice from the NHS and HM Government regarding the avoidance of unnecessary social contact. There will be no session on Monday 16th March nor following Monday’s until further notice.

We hope everyone understands the reason for us taking this unfortunate decision and we wish you and your families the best of health over the next few weeks and months.

Swim Sessions & Coronavirus (COVID-19)

At the moment our swim sessions on Monday evenings will continue as normal but please follow NHS advice, and with respect for your fellow athletes, don’t attend sessions if you have either of the below:

  • a high temperature – you feel hot to touch on your chest or back
  • a new, continuous cough – this means you’ve started coughing repeatedly

We will continue to monitor the situation and will provide any updates via this website and our Facebook page.

Plan Your Training for Next Season

This is a great time of the year to sit down and review the season just gone and plan what you are going to do next season. It’s a great time to look at your technique, make any necessary changes and allow time for any changes to be embedded before you start racing. And, you should make sure all your little niggles and injuries are sorted before you start the bulk of your base training.

First of all think about what your goals are for the next season. Make sure you set goals that stretch you, but are achievable. Your goals should be one’s that you can control – e.g. don’t set a goal of winning the national championships – you can’t control who enters that race nor how well they race. Make sure you write your goals down – that makes them real!

Look at what went well last season and identify why – keep on doing those things! Examine what didn’t go so well – what can you do differently this year to improve on those things. These changes should start to form your training objectives for the coming season. Remember – you will race how you train, and if you keep training the same you will keep racing the same.

Prioritize the races you will do. Your “A” Priority races are the ones that you are really aiming to achieve your keys goals in. These are the races that all your training is leading towards and are the races that you will aim to peak for. Ideally you should have 2 or possibly 3 “A” Priority races a season, this is due to the time it takes to recover from and then re-build for an “A” race. Your “B” Priority races will be those that are important to you and that you want to do well in and that you may do a small taper for. You may aim for up to six “B” Priority races a year. Your “C” priority races will be used as training races, gaining experience etc. You wouldn’t typically look to peak (or taper) for these races, nor expect stunning performances.

Try to phase your training working back from your first “A” priority race. A typically annual training plan may look something like this – 12 weeks Base phase, 8 weeks Build, 2 weeks Peak, up to 3 weeks Race. Each phase can be split into 4 weekly cycles – 3 weeks hard training with the 4th week being a recovery week. The base phase is where intensity is (comparatively) low and volume increases to be highest during the last cycle. The Build phase increases intensity and becomes more specific to the planned races and the Peak phase is heavily focussed on final preparation for racing. The Race phase is totally focussed on race preparation and maintaining form if doing multiple “A” races. As a general rule, as you work through the training plan you build volume during the base period, then the volume of training decreases but intensity increases. As you progress your training it gets more and more specific to the race/s you are targeting, typically including brick and race pace specific sessions. 

Group sessions are great for motivation and camaraderie so plan your training to include club and/or group sessions. As you enter the more specific training phases make sure you are doing the training you need to do and not somebody else’s – don’t get sucked into a testosterone packed efforts if you are supposed to doing an easy session!

Finally plan your training around what you enjoy – it makes things seem so much easier!

We are happy to help you where we can with technique improvement, injury management and planning your training and racing. Please feel free to contact us to discuss further.