Coached athlete Helen Leigh has represented GB this week at the Police European cross country championships. Despite being in ultra marathon training for the highland fling she managed a 32:15 for the 8k course and placed 21st overall.
At Athletematters we’ve started a ‘cake club’ for the team once a week. This week it was my turn and I produced a batch of my ‘fruit, nut and honey bars’ which are a great natural option for sustained energy as opposed to the processed products on the market.
125g unsalted butter
100g light soft brown sugar
100ml orange juice
Finely grated zest of 1 orange
200g porridge oats
100g dried dates, chopped
100g dried cranberries / apricots or other fruit, chopped
50g chopped hazelnuts, walnuts and cashew nuts
50g chia seeds, ground.
100g of linseed, sunflower and pumpkin seed mix, ground
18x25cm shallow baking tin, lightly greased and lined with baking parchment.
Preheat the oven to 180c/gas4. Put the butter, sugar, honey, fruit juice and zest into a saucepan over a low heat and stir gently until the butter has melted and the ingredients have blended together. Remove from the heat and add the oats, dried fruit, nuts and seeds. Stir well.
Transfer the mixture to the prepared baking tin and level the surface with the back of a spoon. Sprinkle some extra seeds on the top and bake in the oven for 25-30minutes until golden brown on top.
Leave in the tin until cool before turning out and cutting into squares or fingers with a sharp knife.
They will keep for up to 10days in an airtight tin.
Congratulations to coached athlete Chris Singleton on a sporting joint 1st place at the frostbite 30 (34miles). In very challenging conditions the two leaders had to take it in turns to pull each other out of fast flowing rivers and deep bogs, so a sprint finish wasn’t in the spirit of the game. This performance is a great confidence boost going forward into 2016 and our goal of getting Chris a GB vest for the ultramarathon team.
On Wednesday night I demo’d the retül bike fitting system to 10 guys from Preston Cycling club. A number of the riders highlighted that they had discomfort on longer races and we identified a few key positional faults which would improve their comfort and performance.
If you would like a demonstration for your club please get in touch.
Monday 19th October saw 16 of the Barlick Fell runners crammed into the cricket pavilion and go through a mobility workshop with me, covering foam roller and self massage with tennis balls etc, stretching techniques, and joint mobility exercises. This is part of a series of free workshops I’m running to help the athletes reduce their risk of injury and further educate them in self managemt and smarter training.
Following some recent questions on what type of foam roller to get I have outlined the selection of tools you can have at your disposal to prevent, and manage, yourself without relying on the hands of a therapist all the time. With the right knowledge and tools you should be able to deal with 80% of problems your body will throw up yourself!
Your self treatment kit bag should consist of the following.
superficial work – generic softer foam roller is fine
superficial work – mobility band / cut up old bicycle inner tube
deeper soft tissue work – hard hollow style eg. the Grid (gold standard) by Trigger point therapy, or the more-mile copy
really deep soft tissue work – the rumble roller, or the more-mile copy.
localised joint work – a tennis ball and a peanut (2 tennis balls taped together)
localised soft tissue work – a lacrosse ball / hockey ball / golf ball
For some fantastic video’s on how to use these tools see Kelly Starett’s website- www.mobilitywod.com
What a fantastic days racing for the North East Academy athletes. Huge congratulations to Calum Johnson who won the Elite Junior race (and also beat all the British Elite Seniors to come 3rd overall), and Jack Willis and Jordan Hull who came 1st and 2nd respectively in the Elite Youth race. With many more extremely promising athletes coming through the ranks behind them, as well as those who sadly missed the race through illness, the North East Region is certainly leading the way. I’m very proud to be part of the team supporting this talented athletes. Watch this space for more to come from these guys and girls…….