Train

On the face of it the equation for cycling performance can seem pretty straight forward, especially at the amateur gran fondo level when every man is out there for himself and there’s no team tactics or strategy to consider. It’s easy to fall into a trap of thinking it’s all just about power to weight and VO2 max. 

Whilst these factors are very important, the reality is a bit more complex when you’re out on the road in the middle of a stressful peloton with changing weather conditions. An ability to draft is a prerequisite to a good hard day’s racing, but here are a few other hints and tips which could help you stay at the front of the pack: 

1. Breathe right and relax

Perhaps with the exception of a sprint finish in the last 200m of a race, at no times should you be overbreathing or hyperventilating. Doing so will mean you are blowing out too much carbon dioxide, which the red blood cells need in order to release oxygen into the tissues, muscles and organs. During a descent or the middle miles when you’re ticking along in the group with moderate ease, you should try nasal breathing. This will not only help to optimise oxygen release through appropriate blood CO2 levels, it will also:

• Engage diaphragmatic breathing and associated states of calm and awareness which are important to help avoid crashing and unnecessary stress and fatigue on the nervous system.
• Produce nitric oxide which is a vasodilator (widens your blood vessels)
• Warm the air prior to it entering the lungs 

When you are going for full gas on a climb, maintain deep, controlled diaphragmatic breathing but keep your mouth open with a relaxed jaw to maximise the volume of gas exchange with every breath.

2. Cornering and descending 

Hold onto the drops to lower your centre of gravity (remembering to feather the brakes), straighten and push down on your outside leg, whilst bending your inside knee and pushing down on your inside hand. This will maximise the centrifugal force in the corner, helping you to stay upright whilst maximising speed. 

3. Cadence

Learn to ride in a slightly lower gear than perhaps feels natural, which will require a faster cadence (rate of pedaling). Riding in an easier gear requires less power, so you burn through your glycogen stores slower and instead use more fat to fuel your ride. This will leave you with those glycogen stores for the times in the race when you really need them. 

4. Power and pedal stroke

The number one rule is don’t overthink it. Just make sure your saddle height is right and focus on the factors above. In those critical moments of the race when you need a bit of extra power, focus on ‘larger’ pedal strokes whilst squeezing your glutes and using your core. When coming out of the saddle, make sure your leg is still pumping in a straight line down through the pedal like a piston. 

5. Nutrition and hydration 

Always take more than you think you need. And if you want that extra umph, down some concentrated beetroot juice. The nitrates in beet juice convert to nitric oxide, which promotes vasodilation - widening of your blood vessels - and lowered blood pressure. One landmark study found that cyclists drinking high doses of concentrated beetroot juice used about 3 percent less oxygen during exercise tests than those drinking a placebo drink. In other words, the riders used less energy to pedal the same pace.

Step 1: The Sign Up

You have just signed up for your first official running event. Likelihood is you have done a small amount of running before, maybe it was the odd light jog around the park, perhaps it was a guilty run on the beach after a particularly indulgent holiday feast, or it could have been that one time in February you made the rather foolish decision to get up early for an ice-cold jog before work. However, none of these runs will compare with your first official event. 

When the confirmation email came through, you couldn’t help the feelings of excitement and anticipation. Something inspired you to sign up and you get the impression that this is going to be the start of the new you. Chances are, you’re right. 

Step 2: Training

At the same time as this excitement, you couldn’t help but notice a very slight feeling of apprehension as you realise what lies immediately ahead of you…training. 

It’s 10am on a cool, crisp sunday morning. Here you are, the new you. You’ve done all the prep: flash new trainers and running kit bought, banging running playlist created (with one or two guilty pleasures thrown in for good measure), fitness tracking app downloaded; you are ready to run. 

For the first 7 minutes or so, you feel great. What was there to worry about?

Then already feel the infamous stitch coming on. You think to yourself, ‘One foot in front of the other, that’s all it is.’ 15 minutes in and somehow you are still going but ‘My god this hurts.’

You think back to the online forums. Didn’t you read something about running releasing endorphins? Something about a runner’s high? That feels a long way off…

Eventually you find yourself back outside your front door. Red-faced, breathing heavily but ultimately satisfied. It was a tough challenge but you made it through. No surprise really, after all it is the new you. 

Subsequent runs become easier and easier and you start to notice that your mood is lifted. Perhaps there is something in this running thing after all. 

Step 3: Pre-race

The moment has arrived. You have picked up your race pack from the registration desk (or you have received it in the post) and you have easily navigated attaching the time chip to your shoelaces. However, attaching your race number without stabbing yourself with safety pins is proving a different beast altogether. After one too many winces, one of your fellow runners comes over and offers to help. You rather sheepishly agree and begin to make some pleasant small talk about the race. You don’t realise it, but this camaraderie amongst competitors is one of the things you will come to love about running events. 

After one final nervous trip to the loo (watch out for queues of fellow nervous runners), you finally make your way to the start line. Once there, you feel slightly overawed by the number of people present. You have only ever run on your own, so you are not really sure what to expect. You mingle around for a bit, nodding to the odd person who catches your eye and you feel the anticipation and excitement start to build.

Step 4: The Starting Line

Everyone is ready. The countdown begins. Hundreds of people dressed in colourful clothes simultaneously turn on their tracking apps/watches and run under the starting arch. 

This is it. You are finally doing it, you are doing a race surrounded by hundreds of people all striving for the same goal. After side-stepping your way past the initial swarm, you find a group that matches your pace and settle into a rhythm. Spurred on by the sound of thousands of footsteps pounding the pavement and the crowd cheering you on, you begin to take it all in. What a rush!

Step 5: The Wall 

Half way through now and things are going well. You feel like a marathon runner on TV as you speed past the water station, seamlessly grabbing a water or energy drink. Running and drinking without spilling the whole lot is a special skill in itself. 

Then all of a sudden, you hit ‘The Wall’. You’ve heard about it in hushed tones in running folklore, but there’s never any warning. A sudden disconnect between your brain and body. Your perspective of time and distance becomes warped as the fatigue suddenly locks down your limbs. The prospect of running the next 100m seems like an entire marathon. The idea of finishing the race seems a complete impossibility.

Step 6: Second Wind

Out of nowhere, you feel a tap on the shoulder. Bent double, you look up and see another runner, a complete stranger, cheering you on. You give them a tired, approving nod and dig deep one more time. A cheer from the crowd urges you on, giving you yet another energy boost. That 90’s power ballad you guiltily added to your playlist comes on. You find another gear and power on. The wind is back in your sails. You can do this.  

Step 7: The Finish

Soon, without really knowing how, the end is in sight. You may choose to take it slow through the final section, soaking up the applause and adulation of the crowd like a golfer on the 18th at Augusta. Alternatively you may break into a sprint, showing your enduring fitness and reaching your target time. 

Whatever method you choose, there is simply no better feeling than crossing the finish line. It is joy, relief and pain all rolled into one. Weeks of self-doubt, sacrifice, and struggle have built up to this point, so you have earned the right to congratulate yourself. 

You make your way through the finish area, being congratulated by and congratulating everyone that has made it as well. A communal sense of achievement fills the air. Everyone has had their own experience, but you’ve come through the same battle. 

With your finisher’s medal draped around your neck, you set off to find your family and friends in the crowd. A well done and a quick hug (it is unlikely you smell your freshest) is followed by a well deserved trip out to lunch, where you continue to wear your medal, ensuring everyone knows what you have just achieved. 

Step 8: Later that Evening

Sitting on the sofa, riding the endorphin high and still wearing your medal, you reminisce about the day’s events. Despite the ache gently taking over your muscles (this will last for a couple of days, but it’ll get you sympathy in the office), you realise that you’ve actually quite enjoyed your experience. There’s a voice at the back of your head telling you that you want to do it all over again or maybe you want to find a new challenge. You open up your laptop, and start searching for your next event.

Find your next Running Event

At Let’s Do This, we are always on the lookout for the best ways to boost our performance and maximise our potential. It’s not always a case of putting in more and more hours. Instead, there are more efficient ways of improving training habits, so you get the most out of every minute spent and calorie burnt.

We are always keen to highlight the great work that other companies in the sports community are doing. Here, we’ve teamed up with Fiit, Runderwear, and TwicetheHealth to cover three essential pillars for your exercise plans: training, equipment, and nutrition.

FIIT: #1 RATED WORKOUT APP

Normal training plans require a lot of self-discipline to push yourself individually, or wasted hours travelling to and from gym classes. Fiit is a great way of solving this problem: on-demand classes on your TV or phone means you can take part in a gut-busting training session from the comfort of your home. A wide variety of classes from world-class instructors is a great respite from endless laps around the local park, and not having to travel to the gym frees up valuable time so you aren’t having to get in the way of your work, family, or social life.

The revolutionary Fiit device is a heart rate tracker, which adds scientific data to your sessions. It monitors your heart rate, and lets you track number of reps completed or calories burnt. That way you can know what type of exercise is most effective for you, how much you’re improving, and what you need to do to achieve your goals. It also converts your effort levels into Fiit Points so you can climb the leaderboard in Fiit Club and stay competitive with your friends online for added motivation.

Check Them Out

RUNDERWEAR: HOW TO STAY CHAFE-FREE AND COMFORTABLE OVER ANY RUNNING DISTANCE

Even if you’re committed to a new training plan, you need to make sure you’ve got the right running gear. Most people focus on a good pair of trainers and flash outerwear, but often don’t pay enough attention to a running essential: underwear. Any experienced runner will know what a nightmare chafing can be, and it can seriously disrupt your training and raceday performance if you’re uncomfortable or in pain.

Runderwear has addressed this issue, creating comfortable and stylish running underwear, including socks, briefs, and sports bras, so that you never need to worry about chafing in private areas! The clothing stays effective over all distances, and is worn by Parkrun regulars up to 100-mile ultramarathon enthusiasts. This means there’s one less thing to worry about during your training, so you can focus solely on improving speed and distance.

Check Them Out

TWICE THE HEALTH: HAPPY AND HEALTHY NUTRITION PLANS TOWARDS YOUR NEXT EPIC EVENT

Twice the Health is run by best friends Emily and Hannah, combining a love of running with a love of food. They have come up with a whole range of recipes and nutrition tips, so you know exactly how to fuel your training regime without having to sacrifice delicious foods. Rather than starving yourself or eating the same thing every day, they make sure that your diet is healthy, balanced and has room for a few of the sweeter things in life. Eating properly during your training can have a massive impact on your performance, recovery, sleep, and general health.

TTH have also set up several runclubs across the UK, otherwise known as We are Runners. With over 2,500 members and an epic team of pacers on side, they are always on hand to encourage all involved with running to keep themselves healthy and happy. Be sure to keep up to date with their inspiration and advice on their Instagram, or tag them with #wearerunners

Check Them Out

Now you’ve got the perfect tools for your next training plan, why not find and book your next epic event through Let’s Do This?

‍

If you're new to trail running, but you're wanting some beginner training tips before giving it a try, we've got Simon James, the founder of Run the Wild, to answer all the key questions. Simon is an experienced trail runner, having completed some of the world's most prestigious multi-day ultra marathon events, including the Ultra Trail Mont Blanc and the Marathon des Sables. Beyond Run the Wild, he also organises charity projects in the UK and Tanzania. 

Discover Trail Running Events

Why do trail running?

Trail running is probably one of the most liberating sports out there. The total freedom of stepping off the pavement and onto countryside footpaths is an experience that everyone should try at least once. I grew up running trails as a child. Living in the remote areas of South Wales with no public transport or even street lights in our village, running on trails was part of my everyday life, just a quick way to catch up with my friends at the beach or getting home in time for dinner.

Roads and pavements in towns are getting busier as more people live and work in urban areas, particularly London. This, combined with the increased popularity of running and cycling to and from work as well as at lunch times, makes for busy pavements. If you are tired of running the same old route or losing your mojo to pound the streets, perhaps it’s time to have a look at trail running to escape the crowds and get back to the true freedom running provides.

Where to try trail running?

The route options are limitless and all within just a few hours from London; from the wild areas around London, like the Chilterns and South Downs to the Alps in France. The key thing is to have an adventure and really enjoy your running.  Don’t forget that over 80% of the UK is considered to be ‘rural’, so you may be surprised at how near you are to finding some trails. Even if it requires some effort to get there, it is certainly worth your time.

Is trail running good for you?

There are many health benefits to trail running: improved plyometrics (speed-strength) and proprioception (sense of body position), stronger core, and less impact on joints. It’s also a very easy way of burning calories whilst having fun! But preparation for trail running is just as important as heading off on the roads or track. Building up core strength as well as overall strength conditioning is key to remaining injury free and getting the most out of your runs.

Getting into trail running is easier than you may think and a countryside path, or trail around a city park is a good place to start. These changeable surfaces can build up strength and refine your technique, avoiding the more repetitive actions of road running.

Trail running can also be a stimulating, 3-dimensional experience. Watching out for the different surfaces, steep ups and downs, the scenery, the peace and quiet, all add to an experience that is both mentally and physically challenging.

What are the challenges of trail running?

Within the world of trail running, it’s not always about speed or distance -sometimes the terrain itself or height gained is challenge enough. But it really does offer something for everyone, whether you’ve never even walked a footpath or you are aspiring to run a mountainous 100 miler.

Having been fortunate enough to race as well as take on some personal challenges in many of the mountainous areas of the globe, or indeed climbing I find that many of the highlights of my life have been found right there. There are many races, from club cross-country runs, fell runs, ultra runs and everything in between. Each of them provide their own challenges, but are equally rewarding in their own way. 

Nutrition: What to eat on a trail run

Eating right is such a big focus in society whether you are involved in sport or not. Nutrition is a key element in remaining strong and focused for the trail ahead as well as helping your body recover post run. Hydration and salt replenishment is particularly key on longer runs.

If you want to get more out of your run then take some healthy snacks, such as flapjacks, nuts, and salty snacks such as crisps and salted peanuts for the route. These will help you keep focused as well as maximise the quality of your run.

Flapjacks and trail mix (a mix between sweet and savoury snacks) include complex and simple carbs, fats, and protein, which are great for providing and storing energy as well as repairing muscles. You can make these at home to suit your own needs, save money, and avoid using excessive packaging. If you can't make your own, then consider buying local and fresh where possible.

After your run, the current school of thought recommends refuelling within 20 minutes, which can often speed up recovery by a few days!

What extra kit is needed for trail running?

Key bits of kit for running trails in the UK are: trail shoes, waterproof jacket, lightweight running pack or vest (to pop in some food and water) and a head torch for dark evenings!

Some of the well-worn footpaths in the English countryside can be run simply with road trainers but as soon as the terrain becomes wet or rough, then trail shoes are definitely worth investing in, even arguably essential. There are many options, each with their own advantages.

Kit for trail running has become a very large market as endeavours become more challenging and those at the sharp end seek out more challenging environments. The wealth of experience at Run the Wild can help give you some guidance on what to buy from navigational tools to head torches.

How do you prepare for a trail run?

By stepping off the asphalt and onto the trails you will need to prepare a bit more for the run ahead. What’s the weather going to be like? When will it get dark? How technical is the route and how long will you be out for? Consequently, preparation is key.

You will need to learn new skills, like navigation, and also spend a little bit of time doing your homework on what the route ahead will entail. Then you'll need to decide the amount of food to pack and weather to bring a warm layer and head torch. But this is one of the many reasons which make trail running much more exciting than road running, as it’s by its very nature an adventure!

Trail running is running in its truest and most natural sense, the adventure and the outdoors bring together so many aspects that make this sport so rewarding and it’s much easier to get involved than you may have at first thought. So, take a step on the wild side, you might like it!

What is Run the Wild?

There are plenty of trail running events across the UK and indeed the world. But there is another option too, why not head to the trails without racing? Run the Wild is the UK and Europe’s premier running holiday company. Set apart from races, it’s purely about running adventures. It takes a less pressured approach, helping people to rediscover the spirit of adventure within in a team, running wild places and along the way learning about trail running techniques and the environment. (“Exploring places… not running races.”) 

Find a Run the Wild Adventure

Getting into running can feel daunting, and people often let themselves get discouraged before giving their body the chance to settle in and begin loving it. 

Follow these top tips and you’ll be craving the endorphins in no-time. 

1. Take it easy

When you’re just starting up, don’t start sprinting down the street as soon as you’re out the door.  Holding a conversation while running is a good way of making sure you’re training aerobically (with enough oxygen), which will allow you to enjoy your entire session.  The general rule is if you’re breathing every 4-5 words, you’re running aerobically; anything close to 2 or 3 words means you’re probably running anaerobically, and the lactic acid building up in your legs won’t feel nice when you turn the corner at the end of the block. 

Don’t be afraid of the Run/Walk method.  Set yourself targets before you start, for example, warm up for 5 minutes, then run for 3 minutes, walk for 2 minutes, and repeat this for the duration of your session.  Next time, try running for 4 minutes and walking for 2, etc. You’ll be running throughout your session before you know it. 

2. Think about Technique

Running technique isn’t just for the pros, and it can save you from injury if you get it right early-on.  

When you’re running, make sure you’re standing up straight, and focus on pushing your hips forward.  Try landing your feet underneath your hips rather than too far in front of you, and make sure you’re pumping your arms as you run, focussing on driving your elbows back and up as they’re moving. 

3. Invest in good socks

No one likes blisters, and they can quickly stop you from wanting to put your trainers on when your alarm goes off ahead of an early-morning running session. Make sure you’re wearing proper running shoes, not just the flat-soled trainers you wear to the gym, and get yourself a good pair of thick running socks; they’ll be a very good investment.

4. Think about your rest and recovery

Running several times a week will mean your body needs a bit more time and energy to recover, so make sure you’re adjusting your sleep schedule and nutritional intake accordingly.  Sleep is critical for injury prevention and muscle recovery, so rather than cutting your sleep time by an hour to get your new running session in before work, make sure you are going to bed an hour earlier.  Within 40 minutes of the end of your session, eat or drink some protein to aid with muscle recovery. 

5. Explore new places

Running will allow you to explore and discover new places - make the most of it and vary your runs to keep yourself excited and motivated.  Find a hill near you to run at sunrise or sunset, or explore a new neighbourhood.

6. Keep track of your progress

Keeping track of your progress will help keep you motivated throughout your training.  You can either use a logbook of your own, or use an app like Strava which will track your runs and automatically give you all the stats you can dream of (don’t worry, you can set your profile to be completely private if you want to keep all the information to yourself). 

7. Don’t let a bad run define you

Everyone has bad days.  Sometimes your legs will feel heavy and other times you’ll be out of breath much faster than usual.  Don’t let a bad run define you; it’s usually just a sign that your body is busy recovering or fighting off something else.  Listen to your body. It’s good mental work to push through a difficult run, but, if you’re really struggling, take it easy. Don’t get demoralized; you’ll be sure to feel better the next time you put your running shoes on.  

Want any training support?  Get in touch and we’ll help you every step of the way. 

Training for your first sprint triathlon? Don’t be intimidated. We had Let’s Do This’s own Stephanie Ede (better known as  Triathlon Steph) break down the keys to each swim, bike and run round so you can be at peak performance for race day.

Swim: 750m

Breathing: This might be the single most important factor in your swim. Though you may not even think about breathing on dry land, your technique in the water is essential for keeping your body fuelled with the oxygen you need.

A steady inhale/exhale rhythm will eliminate the need to breath every stroke and help you stay relaxed. Breathe out through your nose when your face is in the water, and then tilt your head to the side on every other stroke and take a deep breath in.

Once you get used to this method, you can start to take breaths in on every 3rd stroke, which will allow you to take air in on both sides. This is an important skill when it comes to open water swims, where you may be hit by waves on a certain side.

Stay loose: Keep your body as loose as possible so you can rotate your shoulders, torso and hips with each stroke as you glide through the water.

Save your legs: When it comes to your legs, you need to save as much energy as you can for the cycle and the run. To keep your legs fresh, rely as much as possible on your arms to pull yourself through the water. Try training with a float between your calves so that you only focus on your upper body.

Training: Try to swim 250-500m once or twice a week. If you’re not feeling quite up to that, break the distance into intervals by swimming 25m (a standard pool-length), resting, and repeating.

Cycle: 20km

Now use your legs: Unsurprisingly, cycling is all in the legs. Your upper body should stay relaxed and motionless as your legs and core do all the work. Similarly to the swim, keep your upper body loose so you’re not holding unnecessary tension.

Pedal evenly: Maintaining a nice, even pedal stroke will generate maximum power and efficiency. This means applying the same amount of pressure through each leg and through each pedal. If you’re doing it correctly, your hips, shoulders and torso should stay stationary.

Training: If you’re fairly new to cycling, start by going to the gym a few times a week and cranking out 30 mins on a spin bike or gym bike. After a while, you’ll be ready to hit the road. Get out on your bike about twice a week, and remember to vary the kind of routes you’re doing. You might need to prepare yourself for some hills.

Run: 5k

Stay relaxed: Notice a pattern here? As with the first two thirds of your triathlon, keep the muscles you're not using relaxed. Your arms should be loose and bent at a 90-degree angle, and your fists should be unclenched. Keep your jaw and shoulders loose too to make the running as comfortable as possible.

Shorten your stride: Try to run at 180 strides per minute, or 3 steps every second. That may seem like overkill, but a shorter stride will lessen the impact on your body and massively cut your risk of injury. A 3-mile run may not seem that bad under ordinary circumstances, but your muscles will be very fatigued by the time you get this close to the finish line during a triathlon.

Training: As with all training, start slowly, with 20 minutes of running a few times per week. After a few weeks, start to increase the time and distance you’re running for every week. Always warm up and stretch before you head out running, and stretch again when you’re finished. Finding a 5k training program online is a good idea if you’re not already a regular runner.

Bricks: Your Bonus Training Tip

Any good sprint triathlon training plan should include bricks. These are back to back swim-to-bike or bike-to-run sessions, and they are an essential part of triathlon training. A brick run prepares you for the triathlon’s transition zone and the changes between biking and running. Though the first mile of the post-cycle run may have your legs feeling like jelly, don’t worry; if you stay within your bounds, you’ll be able to crank out a speedy running time once you’re in a rhythm.

An Example One-Week Training Schedule

Finding (and following) a complete and detailed training calendar is by far the easiest way to make sure you’re ready for race day (here’s an 8-week plan we swear by). But if you want to make your own, here’s a beginner’s sample week that Steph made just for you!

Monday: Easy run with intervals

Tuesday: 60 minute bike ride or spin class

Wednesday: Easy swim with some hard 50m intervals

Thursday: 60 minute bike ride or spin class

Friday: Rest day

Saturday: Longer run with intervals

Sunday: Brick:1.5 hour cycle, straight into a 20-minute run.

Let's Do This  

These 6 top tips will prepare you for your next obstacle course challenge. A little prep will save you time, energy and reduce the risk of injury on event day.

Find your next obstacle course event

1. Run. A lot.

All obstacle course events will include a fair amount of running–normally up to 80% of the event itself–so make sure you are adding consistent running to your training schedule. Try to include at least one long run and one shorter run in your weekly plan. You could also add in some off-road runs to give you confidence on unfamiliar terrain on the big day.

2. Circuit training

Circuits should be a key part of obstacle course training as it will help your overall fitness but also replicate exercises you’ll likely be doing on event day. The best exercises for this revolve around working with your bodyweight . Try adding press-ups, squats, burpees, planks, pull-ups and sit-ups into your training sessions.

3. Wear the right shoes

Shoes can have a huge impact on how comfortable your event is and also how well you perform. Ditch the running shoes and get yourself a pair with lots of underfoot grip. Investing in suitable footwear will help you tackle the steep hills, water or thick mud that coats everything–but make sure you train in them before event day so that they're well worn in.

4. Rope in your friends

Find a bunch of people that you can train and cross the finish line with and you’re guaranteed to have a good time. Training as a team can help boost motivation and help push you to achieve new personal bests. A lot of obstacle course events are all about teamwork and camaraderie so bring people together who are going to help, support and push you to do the best you can do!

5. Technique

There are some obstacles that are common and will appear in most obstacle race courses. Things like monkey bars, high walls, net climbs and crawls are worth practising beforehand if you can. When it comes to races with inflatables, the obstacles can be harder to replicate. If you incorporate hill sprints and interval training into your race preparation, you'll stand yourself in good stead for tackling anything that requires a climb! You can also check out technique videos online that show the best way to tackle inflatable obstacles.

6. Accept the mud and embrace the challenge

If you're on a muddy course: mud is going to get everywhere so the sooner you learn to love it, the better. If you're on an inflatable course: it's very unlikely you'll have faced a challenge like this before, but be ready to give it your all and attempt every obstacle with grit, determination and a sense of humour!

Let's Do This