Goal setting 2020 and beyond

See attached document for reflecting on your past season and planning your 2020 season (and beyond).


Goal Setting 2020 and beyond

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Helen gets her GB vest

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. 


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Glasgow indoor athletics

Last weekend I was part of the medical team providing support to the UK and international athletics competing at the Glasgow Indoor athletics Grand Prix.  Hard work, but good to catch up with colleagues from British Athletics and of course the athletes themselves. 

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Cake club

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

100g honey

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. 

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Helen Leigh wins Lakes in a Day

Congratulations to coached athlete Helen Leigh who broke the course record on her way to win Lakes in a Day – 48mile race from the top of the Lake District to the bottom.  Proof that the longer distances really are her strength coming off the back of her win at the coast to coast multisport race.

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Chris wins Frostbite 30

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. 

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Test saddles in stock for you to try

At Worsley Physio Clinic we have a large selection of test saddles from SMP, ISM and Fizik for you to try. As part of the fitting process we can help find the right saddle for you and resolve any pain or discomfort you may have.  Contact us for details of trial loans for any of the saddles. 


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Retül demo for Preston Cycling Club

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.

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Free mobility workshop for Barlick Fell Runners

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.

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Self treatment kit bag

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

kit bag tools

For some fantastic video’s on how to use these tools see Kelly Starett’s website- www.mobilitywod.com


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