Nothing better after a big workout in scorching temperatures! A bucket of water over the head 💦

10 sets of some killer stairs today. Super inspiring Hugo! 😰🙏

Can you ‘stress-proof’ yourself with exercise?

James Hewitt – Performance Scientist Many of us try to dissolve the worries of the day in a pool of sweat on the treadmill or spin-bike, but growing evidence supports the idea that exercise can have a more long-lasting impact on our capacity to cope with stress. Stress can be emotional, physical or psychological, but...

Five ways to maintain health during isolation

By Ashlie Lopez Acting on the basis of government advisories, international protocols and mane ESA doctors review reports, millions of people around the world are living in a state of lockdown. This is necessary for us to be safe, but at the same time, it creates challenges for our health—mental as well as physical. This is because...

3 Easy steps to improve your physical activity next year

“More haste, less speed” is a proverb that has been around for years, meaning if you try to do things too quickly, it will take you longer in the end. As we all know, this is very true in life, but also in physical activity. How many times have you sought to complete a project...

Resilience in sports and business part 1

What is Resilience?  Resilience is the capacity to recover quickly from difficulties; toughness. Oxford Dictionary Resilience is a big topic so this will be just the start!  All of us, no matter how successful in our field, will face adversity at some point in our career, be it sport or work. Although often unavoidable, these...

Must-see attractions in Adelaide

From riding through famous vineyards to hitting Adelaide’s best hotspots, 2021’s Tour Down Under is sure to be a memorable adventure. We’ll ride the small roads as only the locals can, take in the best scenery, enjoy the best restaurants, and relax at the finest coffee shops. While it is hard to list all the wonderful attractions...

The flip turn…..

By Dan Bullock Well this opened a whole can of opinions…..! do you need to learn them to do an OW swim of course not. Like Tri Bars or a disc wheel on a bike, they could make you faster but they are not essential and any old wheel will do. Just like any old turn...

Bonjour cycling friends from around the world

We hope you and your families are going well during the current COVID-19 virus situation. Even the most recent coronavirus situations globally continue to cause a great deal of uncertainty. Each country is at varying stages of action, response and recovery. As a travel and experience company, we have been affected, but these issues are...

3 Good endurance swimming workouts

Building Endurance  Swimming is almost dull in that to swim faster you need to repeat with great accuracy the same movements repeatedly. The pathways, the same degrees, the same movements at the joints. Timing, breathing patterns, the number of leg kicks. If anything ‘fades’ in terms of no longer holding the same distance traveled with...

New to swimming? Technique swim tips for beginners

By Dan Bullock Technique swim tips for beginners, some Q&As How important is technique when you are learning to swim? Swim technique is harder to change later in life so the fewer mistakes made earlier when learning the more effective you will be later in your swim career. If you’ve never had swimming lessons/coaching, does...

The other strokes

By Dan Bullock The Others… There are many reasons for learning and developing your ability to swim the 3 other competitive strokes within your swim training. If you are well versed with the FC technique and looking for new ways to spice up your training this might help. Just like the Flip Turn article from last...

Which running recovery method is for you?

A common shortcoming we find among the ultra marathon population is the lack of focus on appropriate recovery and rest. To succeed during a multi-stage race, being able to go again is one of the most important factors for success, and to do well in your training it is exactly the same. Being able to...

Testing…

By Dan Bullock During the current fortnight you might have been asked to swim as far as possible in 10mins and record the distance. If not this week then certainly next week at the SFT fitness sessions. This is so that the coaches can nip off and refill coffee cups from next door. Along with this...

Ultramarathon training and the importance of sleep

Sleep is one of the most important factors in maintaining our health. It’s just as important as exercise and sticking to a healthy diet. Never have we been more aware of how important sleep is, yet people are getting far less than they did in the past. This is primarily down to an increase in...

New variations – the pros and cons…

By Dan Bullock Single arm variations– At our Mile End & WF fitness sessions this week we played with the differences between the following variations on one of my favourite drills. A – breathing away from the pulling arm, as we have traditionally taught – + Easter to perform slower, keep the head still, watch the pulling ar

Olympic ideals and ideas…

By Dan Bullock I had the good fortune to work with Susie Rogers last week. She often drops into the occasional London Disability Swim Club session that Michelle and I host. Post Gold in Rio Susie has announced her retirement but is still keeping fit and we have discussed wetsuits for maybe some OW swimming. It...

Why yoga is great for athletes

Yoga has been practiced in some cultures for hundreds of years, but more recently it’s become increasingly popular all over the world, with all kinds of people. Yes, whilst many like to dismiss yoga lovers as ‘those bloody hippies’, it’s no longer just the preachers of peace and love who swear by it, now so...

The science behind detraining

Written by Chris Taylor Sporting events the world over have ground to a halt. Six Nations fixtures were the first to fall, then mass participation marathons and indoor competitions, swiftly followed by international athletics, domestic team games, anything with ‘world tour’ in the title and, eventually, begrudgingly, apologetically, the Olympic

Why marathon runners need electrolytes for peak performance

Marathon running is no mean feat. On average, it’s around 3-5 hours-worth of pure grit (if you’re running faster than that then you’re a bit of a big shot…). During these 3-5 hours, your body goes through some serious challenges whilst hauling itself around the 42km course, and if you don’t pay particular attention to...

Hybrid drills

By Dan Bullock How they started. If you do too much of something it is well known its benefits can diminish. With swimming the accuracy of a certain movement will fade and its effect limited as we fatigue. Not just physically tire of performing the movement but also the psychological fatigue as when we engage...

Summer holiday camping gear checklist

The holidays are here, and for many of us that means dusting off the tent, strapping the kids in the car and heading to a campsite! If you’re going camping in Summer, between thinking about Christmas gifts, New Year’s plans and whether or not you’ve remembered to take leave – you’ve also got to think...

Why is mixed training so good?

Humans are interesting creatures; we’ve become the dominant species on our planet, explored all seven continents, and now, turned our endless curiosity to technological developments. Despite all of this impressive exploration, we tend to stick to what we know in everyday life. Most of us will run the same route most days, or do the...

Clock watching

By Dan Bullock Making timekeeping and length counting easy The big round thing at the end of the pool? Maybe to the side of the pool? Do you see it? Usually decorated with a blue/red bar across the middle? The bar usually moves in circles, through 360 degrees. Maybe now? Divided up into 5-sec increments around...

The perfect breakfast smoothie for ultra runners

If you’re looking for an all in one power smoothie to fuel your mind and body for the day to come, you can do little better than the below recipe. It’s packed with goodness and can be made in under 3 minutes in a blender. It tastes delicious so get it in you and feel...

When you hike into a Hollywood horror scene 😱😳

Have you tried the ultralight sleeping bag? Kate Donald reviews her top pick

Written by: Kate Donald Wild Earth Hiking Ambassador Kate Donald Reviews the Sea To Summit Flame 4 FMIV. Unzipping the tent door, unsure of what the morning may hold, the first sign of the sun can be seen in the distance with a soft yellow haze sneaking over the mountains. Wild Earth Hiking Ambassador Kate...

When you shouldn’t train through pain

Training through pain. Is it a good idea? Training is not something professionals see as an everyday activity. It is a habit and a way of living and breathing. That is why whenever an injury kicks in, most people ignore it and keep training toward their goals. This often results in worse issues than only...

Belief

By Dan Bullock I was at the London Marathon Medical Seminar ahead of the big race and it was quite fascinating. A big revelation for me but it kind of makes sense if you think about it… there was research on how people while training improved performance if they smiled & frowned less. The lecturer...

Race nutrition for recovery

Over the last few weeks we have been writing about hydration and nutrition strategies for a multi-stage race. Today we look at how to tailor your nutrition to encourage recovery. Multi stage racing requires someone to push hard for a day and then do it again and again. The focus needs to be providing your...

The pros and cons of resistance band training

Resistance bands have somewhat of a bad reputation amongst gym keen beans; their garish colours are most often associated with ‘boxercise’ classes, or something along the same lines, and it’s questioned how much they can really help you to add muscle mass… Well, whilst Chris Hemsworth probably didn’t build arms the size of tree-trunks for

Can you still be a better swimmer?

By Dan Bullock  “Float like a canoe, Breathe like a dolphin,…Swim better in 10steps. What your swim coach, who means well, is not telling you or can’t tell you.” Is your  FB timeline getting clogged with the likes of these gems? mine is and some are quite enticing. My favourite comes not from a swim coach,...

Mental Health: Olympian Leon Taylor’s top tips for managing mental health

Great Britain’s Olympic diver Leon Taylor was hyperactive and labeled a ‘problem child’ by the family GP. Leon’s parents tried to tire him out rather than use medication, and that’s when his love of activity and appreciation of the benefits began. During his competitive career and in the past 10 years as a mentor and..

What might be holding you back….

By Dan Bullock I have been fortunate enough to conduct a concentrated block of submerged filming recently of nearly 40 swimmers. When this happens patterns are easier to spot and it was easy to see how few managed to set a good arm position to assist propulsion when breathing. It really is a tough one to...

The rise of veganism within ultra running

WRITTEN BY CHRIS TAYLOR Chris is our Operations Manager. His interests include, and are limited to; ultra running, plant-based foods to eat whilst ultra running, and ultra running with dogs. In the last ten years, participation in ultramarathon events has grown by 345% worldwide (according to RunRepeat). In the same period of time, veganism has...

What should should I drink when I exercise at the gym?

Have you ever wondered, “what should I drink when I exercise at the gym?”. The more we learn about nutrition, the more we are able to feed our bodies the right fuel to remain fit and healthy. There are so many products out there these days, and so many multi-coloured concoctions we see people inhaling...

Sarah Archer - thought you might like this article 🍏🍎🍊

Troy Archer . 3 days ago

When you have one of those days when you feel a big weight on your shoulders #legday Troy Archer 😆

We will have to get Sarah Archer and Troy Archer on some awesome hikes once you can get over here. Stay healthy guys

Damien Dau . 3 days ago
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I'm super proud of how committed you've been to your fitness Sarah Archer - it's great to see you running out the door each day to get it done! 🤗🎖

Troy Archer . 4 days ago
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Why is my pool swim speed not translating to openwater

“I can maintain 90secs for a 100m FC swim with a short rest over and over in the pool but am struggling to break 40mins for 1900m in Openwater (OW) What is happening?” This is a question that comes up a lot in lessons and at the lake. Considering we are not turning each 25m/50m,...

5 Wellness favourites

There are so many things you can do (or use) to help improve your life. Often I get asked the main things I personally take advantage of when it comes to keeping happy and healthy. So, with that in mind here is the first of a monthly segment on the blog that will showcase 5...

Stay focused on swim training amidst frustration

By Dan Bullock Had a client get a little upset during his lesson as we revisited an earlier part of the FC swim stroke. ‘But we did the catch a few months ago.’ Don’t be frustrated by the seemingly endless circle of swim drills! It might well seem they are never-ending but that is how it should be....

Should I choose a synthetic or down sleeping bag?

It’s the age old question, synthetic vs down sleeping bags? Which one’s warmer? Which one packs smaller? Which one will last longer? The real question is – which one is right for you? This clip from Curly at Marmot should help you answer that question. Watch and learn! Image via Outdoor Gear Lab https://youtu.b

Tips for ultra marathon in Siberia

Fancy doing an ultra triathlon race? here we have some practical tips from nuppu hepo-oja, the first female siberman in the world.  Siberman 515 Ultra Triathlon race passes along unique Siberian locations, The Sayan Mountains, The Steppes of Khakassia, and Real Siberian Taiga. The distances are Day 1: 10 km swim + 145 km bike Day 2:&

The leg kick

Have you ever noticed at the pool the fastest kickers tend to also be the fastest swimmers? not an exact science but next time if/when you are at the pool have a look at the people in the faster lanes. For us who coach, with multiple lanes to observe ie our London Bridge session it...

What happens to your body during an Ironman?

An ironman triathlon is widely regarded to be one of the toughest single-day sporting events in the world, and for good reason. Perhaps you know already what it feels like to swim 3.86km, cycle 180km and then run 42.16km. Do you know what’s really going on inside your body? The average ironman competitor burns around...

IM Malaysia 🇲🇾 2018. One of the most beautiful places to race......but also one of the hottest and humid places to race! It can be brutal out there.....😰

The ultra marathon perfect taper

Race day is coming up, you’ve put the hard work in, covered the miles, ticked off the equipment list and now you have been told it is a good idea to taper. But what does this mean? How do you approach it? And is it essential? What is a taper? A “taper” is a block incorporated into...

What happens to your body during a triathlon?

Triathlons and Your Body What happens to your body during a triathlon? Well, of course, it depends on the length of the triathlon, doesn’t it? Some sprint distance triathlons (400m swim, 20km bike and a 5km run) can take the fast boys just over an hour or so. Whereas the more extreme triathlons (an Ironman...

5 Steps to increase your awareness of sugar content in packaged food

The average Australian consumes around 14 teaspoons or 60 grams of free sugars per day. Recently the World Health Organization recommended that for optimal health we should restrict our added ‘free sugar’ intake to less than half of that, at just 6 teaspoons. But what is ‘free sugar’? Where is it found? An

How do I get the most out of swim practice?

When you’re putting in the hours with your swimming lessons, you really want to make sure that you’re doing the things in and out of the water that is going to make the biggest impact on your technique. Learning the secrets to stroke development and upping your swim fitness in our swim coaching classes is...

Amid CoronaVirus – why I run?

By Kelly McLay With races and events being canceled or postponed, gyms closed, and all exercise moving to virtual or solo practices, it’s incredibly hard to set goals. This virus has had a global effect on athletes. These are tough times; on so many levels. But these losses pale in comparison to the greater losses...

Swim narrow, with consistency & symmetry to swim straighter to swim faster

We have a theme for our fitness sessions this week as race season is getting closer. Especially for those who have booked the early season 70.3s in Mallorca etc. ‘An increase in volume of metres swum while still swimming with an effective distance per stroke will be challenging but ultimately help your speed.’ Think about...

Top 6 beach products for this summer!

There’s nothing quite like Australian Summer. Victoria you have dry heat, Tasmania you have pleasant warmth, and Northern Queensland it’s like walking into a steam room. But there’s a universal past time that we all love regardless when the warmer months hit, and that’s going to the beach. Being a Burleigh based company we know...

Swimskin – yes or no….

Do you have a non-wetsuit swim this Autumn/Winter, Kona even? should you factor in a swimskin from the likes of…. https://huubdesign.com/collections/swimskins http://www.wiggle.co.uk/zone3-swim-skin-suit/ https://www.blueseventy.com/products/pz4tx ?? When I went to watch Kona in 2015 everyone was in the Roka suit but they were loaning them o

Running is good for health Ketan

Tom Daley says Leon Taylor was his idol as a young diver

As a 10-year-old, Tom Daley watched Leon Taylor win a silver medal at the 2004 Olympic Games and knew he wanted to emulate his success. Almost 16 years on, the pair have reflected on their long-standing friendship which has now seen mentoring between them go full circle. Taylor says winning silver in the 10m synchro...