Winter Cycling Improvement Program

Wattbike Cardiff

How would you like to improve your cycling power and performance over the winter months?

Well, our brand new 12 week Winter Cycling Improvement Program does just that! We use the state-of-the-art Wattbike to accurately train and test your power and track your progress over 12 weeks, in conjunction with a bespoke progressive training plan.

The Wattbike gives essential feedback on performance and monitors improvements. Each athlete will have an initial 20 minute threshold test and throughout the program this test will be repeated to ensure progress (you will get tested on Week 1, Week 6 and Week 12). This allows us to keep you working in the right training zones and get the best training response possible. These improvements on the Wattbike will then directly translate over onto the road ready for 2014. 
 

Snack Attack!

I was chatting with Nutritional Therapist Caren Richards recently about snacking and what were some healthy alternatives; this is what she had to say:

I often see clients in clinic who eat 3 healthy balanced meals per day but still feel below par or are putting on weight. In many cases it is the foods that they eat in between meals that are causing the problem. Crisps, cakes, biscuits, sugary cereal bars and chocolate are high calorie, high sugar, high fat foods that have very little nutritional benefit. These snacks will affect blood sugar balance which may cause hunger pangs thereby increasing the temptation to reach for another ‘snack fix’. The timing of the snack is important too, night time snacking can raise total and LDL cholesterol and reduced fat oxidation.

It is not all bad news though, eating a small snack that contains protein has been found to reduce hunger, increase fullness, delay subsequent eating and lower the amount eaten at the next meal. A recent study showed that children ate 72% fewer calories when protein was included in their snack compared to snacks that did not contain protein. Snacks are also a great way to improve your nutrient intake, for example adding nuts and seeds will give your magnesium and zinc levels a boost!

So here are a few ideas:-

  • Small portion of fruit (e.g. strawberries) with mixed nuts (e.g. almonds, walnuts, hazelnuts)
  • Natural or greek yogurt with added nuts and seeds
  • Veggie sticks and hummus (carrots, peppers, etc.)
  • Wholegrain pocorn (Popcorn exerted a stronger effect on short-term satiety than potato chips in a recent study)

For more information on healthy snacking or any nutritional topics, contact Caren via her website or email her at This email address is being protected from spambots. You need JavaScript enabled to view it.   

 

300 bodyweight challenge

The 300 bodyweight challenge:

Here's a quick 300 rep bodyweight circuit to start the day for you.

  • Prisoner squats x20
  • Press ups x20
  • Alternate lunge x20 (x10 each leg) 
  • Close grip press ups x20
  • Burpees x20
  • Rest 2mins
  • Repeat (3 rounds in total)

I hope you enjoyed the session, you might ache the next day, but that's a sign that your body has been working hard! Train smart!

Welsh Aquathlon Championships 2013

Yesterday WhittleFit head coach, Mark Whittle, took part in the Welsh Aquathlon Championships in Poppit Sands in west Wales. The aquathlon race consists of a swim, followed by a run and this particular race was a 1km sea swim followed by a 5km off road run.

The bay at Poppit Sands was very calm so the swim was pretty flat, no swell, no waves to speak of, and almost perfect swimming conditions. The run was a combination of a flat off road trail, with a small undulating section on the road, followed by a very tough final few km’s on soft sand!

Coach Mark had an excellent day coming 13th overall and 2nd in his age group, well done Mark!

WhittleFit athlete qualifies (again) for Triathlon World Champs!

Very pleased to report that WhittleFit triathlete Andrew Martin qualified yesterday to represent Great Britain at the World Triathlon Sprint Championships in London in September.

The qualification race was held in Bristol, which consisted of a 750m open water swim, a 20k bike ride, followed by a 5K run. Andrew had a great day, coming home 4th in his age group which qualifies him to represent Great Britain in Hyde Park in September. Andrew has now qualified for both the triathlon championships (swim/bike/run) and the aquathlon championships (swim/run), so it looks like he has a tough few weeks of training ahead of him!

Great work Andrew, excellent racing and a well deserved qualification place to the World Champs!