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Single Leg Balance for Core Stability

This dynamic exercise improves your balance, strengthens your glutes, mobilises your hips, and activates the intrinsic muscles in your feet. Although it seems to be called "Running Man' balance on Google, it's a great stabiliser for both runners and cyclists, and I highly recommend you include it in your core training routine. The key muscles … Continue reading Single Leg Balance for Core Stability

Got some Covid19 Zwift fatigue in your quads and back? Hero Pose can help with that!

The day before Lockdown I was lucky to get my hands on a smart trainer and I joined the Zwift community. Until then I’d only ridden on a basic trainer when it was too difficult to get my ride done outside. Like many others in the world at present, I’ve been clocking up several good … Continue reading Got some Covid19 Zwift fatigue in your quads and back? Hero Pose can help with that!

Stay Swim Strong with this Yoga Workout

No pool? No home gym? No problem – I’ve got you sorted to be able to maintain your upper body and core strength with this routine during the Covid19 lockdown. One of the great assets of having a regular yoga practice is that you can develop functional strength without needing any equipment. Yoga harnesses the … Continue reading Stay Swim Strong with this Yoga Workout

RACE PREPARATION NUTRITION – Guidelines for Ultra Distance Events

So here you are, just a week away from your key race, wondering what else you can possibly do to get an extra 2% out of yourself on the big day. Refining your nutrition pre-event may give you the boost you’re seeking if you’re a first timer, or you still don’t have a tried and … Continue reading RACE PREPARATION NUTRITION – Guidelines for Ultra Distance Events

Downward Facing Dog Pose – a full body stretch for every athlete

This full body posterior stretch is an excellent fundamental pose for both lengthening and strengthening your body. It builds strong wrists, arms and shoulders, while releasing tension in your back, hips, hamstrings, calves and ankles. Both runners and cyclists can benefit from the all-over stretch. For swimmers, this pose can help build upper body strength … Continue reading Downward Facing Dog Pose – a full body stretch for every athlete

Skipping hand in hand with a gorilla over the 140.6 finish line (repost)

I was honoured to be asked to write a guest post for KAW Tri Boutique (aka Kick Ass Women) to share my triathlon comeback journey. Why would a yogi decide to do an Ironman when she turned 50? There’s a short answer: in my early twenties I’d had a fling with triathlon, and loved it, … Continue reading Skipping hand in hand with a gorilla over the 140.6 finish line (repost)

Free your Shoulders and Upper Back with these Stretches

Swimmers, cyclists and triathletes are prone to aches and niggles in their necks, shoulders and upper backs. There can be many causes, but two common ones are repetitive use injuries, like rotator cuff pain in swimming; and having poor upper body posture from hours hunched over your handlebars or looking up from your aerobars. There … Continue reading Free your Shoulders and Upper Back with these Stretches

NZ Blackcurrants Pack a Performance Punch

Did you know that eating a handful of blackcurrants could improve your speed, endurance and recovery? New Zealand blackcurrants have gained attention because they appear to have unique health and performance properties not found in other fruits. Specific running and cycling benefits have been observed following blackcurrant ingestion, whereas performance improvements following intake of other … Continue reading NZ Blackcurrants Pack a Performance Punch

The Big Fat Chat – Part 2

Now it’s time to look at how fats fit into your diet as an endurance athlete. Let me get the scientific gobbledegook out of the way first. (If you missed Part 1, where I talk about the role of fat in sports performance, you can find it here.) Most of the fat found in your … Continue reading The Big Fat Chat – Part 2

The Big Fat Chat – Part 1

Fat has been blamed for a variety of health issues over the years and unfortunately the low-fat myth still persists. This is a misguided and outdated view, mostly based on the fact that fat is more calorie dense and easily eaten to excess. However, if you want to optimise your health and performance it’s essential … Continue reading The Big Fat Chat – Part 1