Cycle coaching Cardiff

Our cycle coaching services are aimed at people of all abilities, so if you want to finish your first 100-mile sportive, get faster on your mountain bike, improve your pedalling technique or need help with the bike leg of an Ironman triathlon, WhittleFit can help you achieve your goals and more!

You can work with our coaches on a one-to-one basis for fitness and technique testing, to develop a bespoke training plan, a combination of both or simply download a standalone training plan, either way, our structured, progressive approach will provide you with the tools required to achieve the results you desire.

Integral to our cycle coaching at WhittleFit is the Wattbike. The Wattbike was developed over seven years in partnership with British Cycling; it is the world's first indoor bike that feels like riding a real bike, whilst providing scientifically accurate training data.

Beyond cycling, the Wattbike has broader appeal. It is a superb cross-training and talent identification tool for a wide range of sports that want a high quality training alternative. It is currently being used by several Premier League football clubs, rugby union international teams, Olympic runners and GB international rowers. The Wattbike is simply the most advanced, scientifically accurate, simple to use training bike in the world.

When it comes cycle coaching, we appreciate that everyone is an individual, with different strengths and weaknesses. And depending on your event, you will have different training needs and goals. We identify your current fitness levels, goals, lifestyle and commitments and then balance them with an effective training plan that works for you, the individual.

If you're in Cardiff, Penarth or the surrounding area and would like to know more about the Wattbike email Mark or visit the WhittleFit website.

Learn To Run workshop testimonial

On Sunday we presented another successful Learn To Run workshop in Penarth, on the outskirts of Cardiff. The goal with our workshop is to teach the runner the steps, principles and drills to enable them to become more successful at running.

The husband and wife duo of James and Lindsay really enjoyed the workshop, here's what James had to say about it:

"We had a great time on the learn to run course with Mark and John. It was fantastic to learn new skills in a fun and laid back atmosphere. They had the balance just right between teaching but not preaching. We'll definitely keep an eye open for future courses"

So if you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating running a 10K, half marathon or full marathon and would like some help with your running technique or your running training plan, check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.

More PB's at the Cardiff half marathon!

Yes, we managed to get more running PB's at the Cardiff half marathon on the weekend!

 Two of our runners are in training for the Snowdon marathon in 2 weeks time (yes, running up the largest mountain in Wales!), so went into the Cardiff half marathon with some fatigue as this wasn't their most important race. Even though we didn't get the ladies to really taper (to freshen up for the race), I always thought they would both set new record times as their training has been going really well (well, one or two minor distractions, but overall, they've both had excellent training sessions recently).

To cut a long story short, Victoria took her half marathon time down from 1hr43 to 1hr38 and Angharad took 2 minutes off her PB to come home in a time of 1hr49!

Very well done ladies, very impressive running, it bodes really well for Snowdon in a few weeks time!!!

Cardiff half marathon 2012

Cardiff staged the Cardiff half marathon on a new course this year, with 18,000 people taking in the sights of Cardiff city centre, Penarth Marina, Cardiff Bay, Roath Park Lake and the impressive Civic Centre.

This year was a very different year for me, as I was there in a coaching capacity instead of running in the event! I had 4 athletes and a couple of sports massage clients running (I call all my running clients athletes, much to their amusement!) and to be honest, I’m not sure if I was more nervous when I was running in the event or there coaching!

My job this year was to cycle from point to point on the run course during the race trying to spot my runners amongst 18,000 and cheer them on, it wasn’t an easy task!

I'm happy to say that all the people running had an amazing day, with the majority of my runners setting new personal best times for the half marathon. A great day was had by all.

Congratulations must go the organisers of the Cardiff half marathon, they did a wonderful job in producing a great event with an excellent new course. I'm sure to be running this event next year, perhaps you'll be taking part too!

Running strides, what's that all about?

The term “strides” often comes up in running training plans and I use strides within my own training plans too, however, occasionally runners aren’t exactly sure what they are, when to use them and why.

Well, the term “strides” refers to a faster piece of running, often before a race or a planned faster paced training session. The strides are relaxed, easy sprints, at approximately 70 to 80% of your all out max effort for anywhere between 40 and 100m. In fact, the actual speed or distance is not that important, the goal is to run in a smooth controlled manner, with good form.

The purpose of strides before a race or a faster paced training session is to get the body used to what is about to happen to it (i.e. run fast!) and to encourage the athlete to run with a smooth economical style; this is significantly more beneficial than warming up in a slow, steady manner, which only encourages a runner to run slow and steady.

Strides should be smooth and quick, your head should be held high and not looking directly at the ground, you should feel no excessive tension in your neck and shoulders, your feet should feel light and fast as they quickly contact the ground. This fluency of motion should transfer seamlessly across to your “normal” running style, which will enhance your running economy and speed.

Elite runners often use strides in their daily workouts. Some athletes will incorporate them into an easy session, perhaps running a mile or two easy, then include 5 or 6 strides, then return home for another easy mile or two; or add in a few strides at the beginning or end of a normal planned session just to reemphasise a little bit of speed and good running form.

Adding some strides into your running training sessions can have some real benefits and for little extra effort, give them a try, I don't think you'll be disappointed! 

FREE 5K Beginner Training Plan

Have you ever wanted to start running training but weren't sure where to start? Or perhaps you thought you're too unfit to attempt a 5K run? Well, you're not alone, lots of people are dying to get off the couch and start running, they just don't know where to start. Hence we've produced the FREE WhittleFit 5K beginner training plan.

The 5K Beginner training plan is designed to take a novice from a total non-runner to be able to complete a 5K run (or race if you feel that way inclined) in about 10 weeks. It tells you what clothing you might need to start your running journey, what nutritional tips you might want to consider to aid your health and wellness and takes you step-by-step through 10 weeks of structured training with the aim of increasing your running fitness to allow you to complete a 5K run. This really is aimed at the total beginner, so don't be put off by the idea of running 5K, the plan will guide you in the right direction.

If you'd like a copy of your FREE 5K beginner training plan, or one for a friend or family member, drop Mark an email at info@WhittleFit.com.

Hydration tips for runners

We’ve all heard at some point or other about the importance of hydration, in particular with regards to running and running performance. But what does it really mean? Our bodies are made up of approximately 70% water and to keep our bodies performing at an optimum level we need to keep those hydration levels relatively constant. As we exercise we sweat, which means a loss of water, salts and sugars; as these levels decrease our bodies become less efficient. Hence, it makes sense that the greater the deficiency, the more inefficient the body becomes.

So how much should we drink and when? Previous thoughts included drinking at regular intervals whether you were thirsty or not, with the intention of trying to get “ahead of your thirst” (i.e. drink before you are thirsty). The experts thought that by the time you were thirsty, it was too late, you were already slightly dehydrated and this would affect your performance.

However, studies out of South Africa by the well renowned Dr Tim Noakes suggest that this slight dehydration has no effect on your performance. Studies show that drinking during exercise only when you are thirsty has no detrimental effect on performance or health. In fact, studies show that drinking at a high rate (to try to get ahead of your thirst) has no advantages at all and has been seen to negatively affect some athletes by causing severe stomach distress by drinking too much.

Noakes would be the first to admit that drinking to thirst is not a perfect indicator of your hydration status, but it does seem to be a good indicator of optimal drinking rate and the limited dehydration that may occur from drinking to thirst will have no negative effects on your performance.

I think the bottom line is, like many aspects of running and running training, to try these things out in training. The old adage of “practise makes perfect” is key here. Everyone is different; therefore it is worthwhile trying different hydration strategies during your running training and see what works best for you. Good luck and enjoy your running journey! 

Vale Sports Therapy have been busy!

The boys at Vale Sports Therapy have had a very busy weekend this weekend! 

Delme was racing the Neath Valley triathlon on Sunday morning, whilst Mark took part in the Swansea Bay 10K road running race in the afternoon. Full race reports are to follow, but need-less-to-say the weather was atrocious for the both of them! 

If you need any advice about fitness training, sports massage, triathlon & running coaching, check out our website. 

Ospreys v Ulster

Delme provided sports massage to the Ulster rugby squad both before and after their Pro12 rugby match with the Ospreys last night. Delme's specialist sports massage skills were put to the test, with Ulster taking a narrow win over their south Wales opponents. 

The Ospreys have now slumped to their second successive RaboDirect Pro12 defeat of the new season, not a great start, but I'm sure the Ospreys will come back firing in their next match! 

The Ospreys captain, Alun Wyn Jones, said 

“We are disappointed and we sound like a broken record at the moment.” 

"It's not good enough and we have to put it right."

Sports massage in Cardiff, Penarth and Cowbridge

With many sporting events coming up (Ironman Wales, Cardiff Half Marathon, Cardiff 10K, Swansea 10K, etc) more and more of us are getting out there and doing some serious fitness training. This occasionally brings along aches and pains, but have no fear, Mark and Delme are here to help and support you through this process and get you back fighting fit!

Sports massage is designed to assist in correcting problems and imbalances in soft tissue that are caused from repetitive and strenuous physical activity and trauma. The application of sports massage, prior to and after exercise, may enhance performance, aid recovery and prevent injury.

So if you're in the Vale of Glamorgan, Cardiff, Barry, Penarth, Cowbridge or Bridgend and need some sports massage, check us out at Vale Sports Therapy.

Running PB for one of our clients

One of our local runners, Victoria, managed to claim an amazing PB (personal best) at the Cardiff ParkRun (5K) this morning! She had a great run, particularly as she's in the middle of marathon training so is not really doing too much speed work at the moment.

Victoria gave us a great testimonial a few weeks back (thank you!), but the improvement we've been seeing is purely down to her hard work and her consistency in training. I'm positive she's going to achieve all her goals this year!

So if you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating running a 5K, 10K, half marathon or full marathon and would like some help with your running training plan, check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.

Product Review: Trigger Point Performance Therapy starter kit

I've been using the Grid for a while now, but lately I've been using the Trigger Point Performance Therapy Starter Kit with the aim of reducing areas of tension in the key areas that influence movement quality, especially for running (in the lower limbs, that's mainly the calf (gastrocnemius & soleus) and the glutes (piriformis). So what does that mean? Basically, it means reducing the length/tension relationship in the muscle, thus making the muscle more pliable or elastic (releasing the tension).

I've found that the Trigger Point Performance Therapy Starter Kit is the best package to start with, it allows you to self massage and manage various aches and pains of the body, particularly for us multi-sport athletes who always seem to suffer from aches and pains in the feet, achilles tendon, calf and glutes. For me personally, my achilles and calf muscles have never felt better!

This kit is definitely worth checking out, I know I'll be looking at their other sets soon, particularly the one which includes the kit for the quads and hamstrings (they call it the quad-baller). Check out the main Trigger Point Performance Therapy website for more information on the whole range of products and some great videos on how to use them effectively.

Hidden injuries and how to avoid them

Sometimes when you are feeling great about your training, you appear to be injury free, and you are looking forward to achieving new heights in performance, your muscles may actually be in a state of chaos. No hobbling, or even niggling pain will necessarily reveal this chaotic state, and only a disappointing performance in a key competition will show that something has gone seriously wrong. The poor performance will be an indication that your training has injured your muscles significantly – and yet kept you in the dark about the nature of the problem.

How can athletes be unaware of the damage they are doing to themselves during training? Unfortunately, some muscle problems can exist below an athletes “radar screen”; they may significantly interfere with muscle function and yet produce few or no symptoms that something is wrong.

For example, think about what happens to an Ironman triathlete or a marathon runner after completing their event. A week after the event is over, the athlete usually feels great, with no pain, stiffness or swelling to announce that anything is wrong with their muscles (unlike the day after a race, when their discomfort is usually intense). However, if the athletes muscles were biopsied and the cells examined under a microscope, many problems would be apparent. Recent research from Harvard reveals that portions of some muscles would be missing, other cells would be swollen, muscle membranes would be ruptured, blood vessels would be damaged and glycogen levels would be low. Yet, despite this, the athlete would be “feeling fine”.

Unfortunately, it doesn’t take an Ironman event or a marathon to induce such muscle damage. If a significant increase in training is undertaken over a prolonged period, then this will produce a similar effect. Causing such damage is not a trivial thing. For one thing, it is simply not possible for muscles to perform at optimal levels when muscle glycogen levels are low, energy producing mitochondria are damaged and contractile proteins within muscle cells are disrupted. For another, these kinds of problems can not be cleared up overnight. The research from Harvard suggests that it may take three months for muscles to be restored after such damage, and complete restoration may occur only if an athlete trains lightly or not at all.

As an athlete, what should you do to achieve your greatest possible improvement in fitness without doing damage to your muscular system? First, you should make sure that your training program contains adequate recovery time; at least one day off each week and at least one week of light training for every three weeks of strenuous training. Recovery periods allow your muscles to “catch up” on key repair processes, which are often retarded by the relentless pace of high frequency, high volume training.

Second, you should attempt to emphasise quality over quantity in your training. High intensity training is the most potent producer of fitness, and pathological changes in muscle cells appear to be much more closely related to training volume rather than training speed. Research shows that when a comparison is made between what happened to runners muscles following a marathon and a 25km race, they found the muscle damage to be much more extensive after the marathon, even though the 25km competition was completed at a much faster pace.

Third, you should engage in functional strength training two to three times a week. Such strength training should revolve around movements which actually mimic the biomechanics of your chosen sport, so that you will be less likely to get frayed around the edges as a result of your training and competition (compared with weak muscles, strong muscles are damaged much less by the forces created during exertion).

Finally, you should devise a performance test with which you can assess your progress over time. For running, this could be a 6 minute test on the track, for cycling it could be a 10km time trial and for swimming it could be an 800 metre all out effort, and so on. Such tests can be performed every 4 to 6 weeks or so during training, and if you are feeling good but you test results are getting worse rather than better, chances are good that there are muscle problems “below your radar”. The solution is not to work harder and damage your muscles further; the optimal strategy is usually to significantly reduce training volume, maintain fitness with an occasional intense workout, and thus give your muscles a chance to recover from all the abuse you have put them through. For most athletes whose performances have headed south, such periods of lighter training will help to wipe away any muscular chaos and get performance capacity on an upward slope again.

So if you're a runner, triathlete or endurance athlete and would like some advice on training concepts, training plans or injury prevention check out our Vale Sports Therapy website or contact Mark (Cardiff, Penarth & Barry) on 07947 010276.

Delme Bennett: Triathlon Race Report

Here's Delme's race report from a few weekends ago, hope you enjoy it, it's a good read!

Sunday July 1st saw me take part in only my 3rd ever triathlon and the first since my two week holiday in France!! Any way I'd had a week to do some training since France and the 400m swim, 10 mile bike and 3 mile run was a race that I wanted to attack full on!

As usual it was a fair old drive to Lucton, where the race was being held so I had plenty of time to hydrate and fuel properly. As it wasn't a 'local' race for me, there were no clients etc racing against me, so it was a fairly relaxed pre race build up. There's nothing worst than racing against clients. You want to try and do well against them but they just want to smash you! Registration, racking etc was hastle free.

I managed to have a good warm up before the swim and was in a confident frame of mind. As this is my first year of triathlon, it's all a learning curve and everything is a new experience.

I was called for my swim start, got in the water and felt good. The time keeper counted me down and away I went. The 16 lengths of the pool were comfortable, I didn't push the pace but it felt steady all the way.

Swim to bike transition was ok, there's a few little things that I need to sort out for a quicker T1 but it was ok.

The bike section was awesome. As the swim is not my strongest discipline, I know I have to push the bike as hard as I can to make up my time. This bike course was great for that! The first half to three quarters was down hill or flat so I pushed hard and kept the pace as quick as I could. I was able the pick off a number of cyclists which I was pleased with. All that down hill and flat meant that there would be some up hill sections to get back to transition but they were rolling hills and steady progressive up hills so I was able to keep the cadence and pace quick, and pass a few more cyclists.

I got back to transition and as ever T2 was quick but you just can't get used to the feeling of going from bike to run! I put on a brave face for the numerous spectators but my legs were like jelly!!

The run was two laps of a course. This had been changed on the morning of the race as the weather a few days before had caused the original route to be water logged! It took me a good 1500m to get my legs to some kind of normality and I kept reminding myself to run tall and soft, which someone once said for me to do, and it really helped. There was a nasty up hill for around 200m on the laps, which you really felt in the legs, but again with the run tall and soft reminder going through my head, I was able to pass a few runners, which always gives you motivation to push and work harder. There was a steady up hill to the finish line, that by now was taking its toll on my legs, but you've just got to knuckle down and get on with it.

As I crossed the finish line i didn't know what to expect. I knew I'd worked hard on the swim and bike, and the run was going to be what I had left in my legs.
You never know how you've done in a triathlon because the bike and run course are always different, so I went to check out my times hoping they had been updated. Happy Days!! My swim was 10:35, almost 2 mins quicker than my last triathlon. The bike was 30:45 which I was happy with and the run was 25:56. This was a little slower than I wanted  but to finish 66/178 in my 3rd triathlon in a time of 1:07:36,  I was happy with. As always there are areas to improve, but I'm enjoying the racing and having fun whilst doing so!

Now it's a little rest then prepare for the Pendine open water tri. First sea swim.....hope the weather is good.

For more information about triathlon and triathlon coaching in the Cardiff, Bridgend, Penarth, Barry and Penarth area, contact Mark on 07947010276 or check out the Vale Sports Therapy website. 

Top 10 Quick Fixes for Low Back Pain In Athletes

I just recieved a fascinating story about low back pain from American personal trainer and sports nutritionist Ben Greenfield. If you have low back pain, then please read this anecdote, because it could literally change your life...

...Dr. Mather adjusted his black spine treatment table and then ran his expert hands up and down my spine a few times.
 “The biggest mistake that runners make when they injure their backs is they stop exercising.”
I grimaced as the doctor’s fingers palpated two very sore sports on the right lower side of my back, directly above my hip, “Don’t you just do more damage when you push through the pain, doc?”
He was down by my legs now, measuring them up and checking for any leg length discrepancies, “Well sure, if you just keep running you’ll do more damage, but there are a ton of other activities you can do to keep blood flow to the injured area and enhance the healing and recovery process.”
“Like what?”
“Just think about it: water running, elliptical trainer, recumbent bicycle, light stretching…about the worst thing you can do is just sit on the couch.”
At this point, he had me roll over onto my back,  “I can tell your lower back and sacroiliac joint are locked up, but you’ve done some muscular damage too.”
This was the last thing I wanted to hear, especially with a half marathon just 5 weeks away, “What can I do?”
“I’d tell you, but then I’d have to kill you.”
Nice. A chiro with a sense of humor.
Fortunately, he did tell me. He told me everything.
And over the next year, I was able to harvest a goldmine of valuable back healing information from Dr. Mather, along with the other sports medicine physicians and physical therapists who I worked with on a daily basis in a sports medicine clinic, along with the nutritionists, massage therapists and chiropractors I interviewed on my free online health and fitness audio podcast..."

It normally sells for seventeen dollars, but you can now get your hands this culmination of that sage advice – “The Top 10 Quick Fixes for Low Back Pain” for FREE.

I COULDN'T BELIEVE that Ben gave this to me for free...but now I want to keep that good karma flowing and give it to YOU for FREE! If you have low back pain click here for your FREE copy. Enjoy!

Trigger Point Performance: The Grid

The Grid from Trigger Point Performance Therapy is my toy! OK, it's not a toy, it's a revoluntionarly foam roller, you know the kind of thing, the tube shaped piece of foam that looks like a kids swimming float that runners use on themselves to make them cry!!! Traditionally, foam rollers are used to treat common running issues like iliotibial band syndrome, piriformis syndrome and plantar fasciitis.

As you can see from the photo below, the Grid has a hard hollow shell (so doesn't lose its shape like a traditionally foam roller) covered in a patterned EVA foam, whose patterns provide a different feel on the body depending on the pattern you use. Due to the faster running training I've been doing lately I've been using it a lot on my calves and glutes as these have been very tight of late and the Grid helps to stretch these muscles and ease out the tight spots.

The Grid has a series of DVD's too (which you have to purchase separately) which act as a guide to using the Grid as a tool for core strengthening exercises (whilst massaging you at the same time), with some of them being very similar to pilates exercises. I've been incorporating these exercises into my routine too and have found them very beneficial, I can feel the difference in only a week or so. 

It's portable too, it's a small roller, less than half of the length of traditional rollers, so fits neatly into your bag when travelling (which I'm doing a lot of lately too!). It's a great bit of kit and for £40 I'd say it was a bargain! Check out the main Trigger Point Performance Therapy website for more information on the products and some great videos on how to use them effectively.

Running Seminar: Run & Become Cardiff

Yesterday I attended an evening running seminar at Run & Become Cardiff. The "Aspire and Achieve" evening was aimed at offering FREE professional advice from experienced sports physio's, running coaches, nutrtionists and personal trainers.

In attendance was:
Myself: running coach
John Bruno: personal trainer & master pilates instructor
Karen Pearce: chartered physiotherapist
Caren Richards: nutritionist

The 2 hour seminar was well received by all in attendance, with many questions and some great dialogue from the varied audience.

If you're a runner in Cardiff, Penarth, Barry or Cowbridge and are contemplating training for a 10K, half marathon or full marathon and would like some help with your running training plan, check out our Vale Sports Therapy website or contact Mark on 07947 010276.

Sports massage and half marathon training

With the Cardiff half marathon just over 3 months away, you should be starting to pick up the training, you'll be starting to get more time on your feet and extending your longer runs. As you increase your training this is when you start to pick up little running niggles. To ensure you keep these issues at bay, you should consider some sports massage to ease those aches and pains, thus ensuring you can keep going with your half marathon training. 

So if you're a runner in Cardiff, Penarth, Barry, Bridgend, Cowbridge or Llantwit Major who's doing the Cardiff half marathon or another local running race, and would like some sports massage to keep your training on track, check out our Vale Sports Therapy website  or contact Mark (Cardiff, Penarth & Barry) on 07947 010276 or Delme (Bridgend, Cowbridge & Llantwit Major) on 07887 924901.

Delme continues to work with Cardiff City FC

Delme is very pleased to announce that he will be continuing to provide sports massage to Cardiff City FC for the 2012/2013 season!

Delme has worked with Cardiff City football club for several seasons now in his role as sports massage therapist, providing the Cardiff City players pre and post match sports massage at home and away games.

For more information about Delme, sports massage (private clinic available in Cowbridge) or Cardiff City, contact Delme direct on 07887 924901.

Sports massage in Penarth and Cowbridge

With the weather getting better, more and more of us are out and about being active and doing outdoor pursuits. This sometimes brings along the inevitable aches and pains, but have no fear, Mark and Delme are here to help and support you through this process and get you back fighting fit! 

Sports massage is designed to assist in correcting problems and imbalances in soft tissue that are caused from repetitive and strenuous physical activity and trauma. The application of sports massage, prior to and after exercise, may enhance performance, aid recovery and prevent injury.

So if you're in the Vale of Glamorgan, Cardiff, Barry, Penarth, Cowbridge or Bridgend and need some sports massage, check us out at www.valesportstherapy.co.uk