Extrafit Health & Performance Clinic

A just amazing day at the Superhero Triathlon. I did the bike leg with a truly amazing brain injury client. He so nearly lost his life in a car crash 11 years ago, these days he rises to the most incredible challenges….20km done in 1hr 4mins. Even Claire Balding agreed… 🤣

A brilliant team of neuro physio’s! Proud to work alongside them with numerous clients every week…..

Team outing to Portsmouth Headway family event today.

Lookout Brownlee brothers - these are ones to watch!

While Tim might have missed the 'take your son to work day' on Thursday 27th April... someone didn't forget! 😉
And that certain someone, got their very own VO2 Max test having always been inquisitive as to what Daddy does. Removing the lactate testing, and increasing the ramp by just 10W every minute - 10yr old Sam managed a max 198 Watt output, recorded a VO2Max of 53ml/kg/min and boasted a 3.2 litre lung capacity. And confirmed following the test, "I think I could have given it more!" - Oli of course, provided some motivational input from the sidelines.

We'd like to add that Tim and Extrafit do not offer VO2 Max testing for children, and recommend our usual athletes are at least 16 years of age before embarking upon test such of this nature.

However, backed by science 🤓, if we follow the guidelines set by Yuri Verkhoshanky in the sixth edition of 'Supertraining' then the ideal age for children to start training as cyclists to reach specialised and high performance levels is 9-10.

At Extrafit we're passionate about getting you to the absolute top of your game! And we have 20 years experience of working with a range of athletes and sports people including runners, adventure racers, racing drivers, triathletes, and many more!

We're offering marathon and ultra distance runners a comprehensive program of physiological testing and health assessment. This includes VO2MAX and Lactate Profile Testing to establish key thresholds and training zones, Metabolic Efficiency testing to investigate carbohydrate and fat utilisation at different intensities as well as health assessment and nutritional consultancy, all within a private clinic in south Hampshire.

Our Marathon & Ultra Runner Performance Physiology package includes all necessary information crucial for establishing a benchmark as to where you are now as an athlete and provide you with all the key metrics and information to optimise your training and nutrition to achieve your personal goals.

Do you want a PB this year?
Send us your details via our online form to get started! 💪
https://extrafit.co.uk/marathon-ultra-runner-performance-physiology

Resting Metabolic Rate Test & Nutritional Feedback

Resting metabolic rate is the number of calories burned while your body is at total rest, often expressed in kCal/day. Your RMR is important to understand as it typically accounts for the largest portion of the body’s total energy needs. Your RMR decreases approximately 0.01 Kcal/min for each additional 1% of body fat, which is why balanced nutrition is so important to maintain a healthy body fat percentage.

Knowing your RMR, and how your body utilises fat stores to provide energy is highly important if you are training for an event - as we'll want to ensure you can sustain your output!

An RMR test at the Extrafit gym costs just £95 and includes your fully customised report. Contact Tim today to get started.

Peaking is a cyclists nirvana.

Training has gone well, your head is 100% in the game, you're riding fast with very little effort, and you're recovering quickly enough to feel like you could continue to ride for miles! Race results are personal bests - and if you've got the timing right - you peak for your most important races.

Yet, what goes up (very unfortunately!) must go down - and with a peak, there is almost always a trough. You'll feel depleted and racing doesn't seem to hold the same joy. 😪
But fear not, Tim's here with some sports science intel, and the benefit of 20 years endurance experience to help you ride out those troughs! Here's Tim's advice:

"I've personally seen riders who continue to push themselves hard and either overtrain, or enter too many races following a peak - and the aftermath can be catastrophic. You'll feel both emotionally and physically burned out - and the results of it can last for months or years even.

Following a race, I would strongly advise at least a week, or more to rest and recover! Chill out, go for a gentle walk - or if you must, a very gentle ride. Stand on the sidelines and cheer for your comrades instead, do some bike maintenance, or you can start preparing your training plan for the rebuild! 💪 Following a rest, you can then start the transition to increased intensity - and finally resume your competition training.

And of course! I love using cardiopulmonary exercise testing and helping athletes reach their best, which I feel is best approached by measuring your current performance, at any point in your training program.

So, first and foremost to benchmark where your at - A VO2 Max & Lactate Profile Test will assess your cardiovascular fitness - and establish your key training thresholds, giving you the blueprint for better informed training as you build training back up. Next up, a Metabolic Efficiency & Fatmax Test will show you how your body metabolises carbohydrates and fats at different intensities. The results from this test will again allow for optimum training intensities, and an improvement in both your ongoing and race day nutrition too."

Tim setup Extrafit to help athletes reach their best, enjoys using himself as a guinea pig to speak from first-hand experience, and has all the facilities and equipment to test and measure your performance to ride through peaks and off-peaks! Send us a message if you'd like help on your journey.

What difference does measuring your performance make to endurance event training?

Our graph shows an endurance athletes Cycling Power Output Vs % Carbohydrate & Fat Use.

These results from a VO2 MAX & Lactate Threshold profile test completed January 22' & June 22' were to determine optimum training zones for a competitive event in July 22'. As you can see, the performance improvement is astonishing!

Lactate thresholds have improved considerably - yet the most significant and welcomed change was the huge improvement in the ability of their body to use fat as a fuel. In January, above a 100W power output, the body was entirely dependent on carbohydrates to fuel exercise. Only having a finite store of these would have meant running out of energy fast during the event! Conversely, as the graph shows for June, right though to a high power output of 240/260W, the body was still able to mobilise fat stores to provide energy. (Highly important if you are training for an event to be able sustain your output!)

Are you training for an event and would like to ensure your training is as effective as it can possible be?
For your own set of customised results, including key training zones and accurate heart rate measurements - book a VO2 Max & Lactate Threshold profile test at Extrafit.

Message Tim to get started. 💪

Strength and Conditioning is about more than just lifting weights!

It encompasses the entire development of the athlete and targets those areas that will improve overall physical performance. Alongside improving endurance performance, regular S&C training can reduce the likelihood of an injury too. Research shows that getting appropriately stronger is the one thing that consistently improves running economy and cycling efficiency.

A fully comprehensive screening with Tim at the Extrafit studio includes:

💪 Full musculoskeletal assessment
💪 Prescription of personal home exercise or rehab program
💪 Training, Rest & Recovery Advice

Contact Tim today to get started on [email protected] or call 07971 226931.

What are the top 4 benefits of having a Personal Trainer?

💪 Accountability. Research proves time and time again that the more support someone has with their health & fitness goals, the more likely they are in achieving them.
💪 You'll learn more! A qualified instructor is well versed on human physiology, biomechanics, nutrition, exercise science and more. They will help you with proper form, how to use equipment and advise on what equipment, and what exercises & training will be most effective for you.
💪 Goal setting. Having a PT on your side will help set realistic & attainable goals, based on your unique experience & abilities, ensuring continual & maintainable progress.
💪 Exercise Variety. Research shows that variety in your exercise routine, not only maintains an individual's motivation, but has similar muscular effects too.

Key takeaway? Instructing a PT is a conscious decision to make an investment in your health and fitness - and ensure that you do reach your goals.

See how Tim helped one individual reach their goals in our case study here > https://extrafit.co.uk/personal-training-hampshire-client-case-study

Ever wondered what it takes to train for a 100 mile mountain bike ride? 😮‍💨

With 6 months of focus and plenty of pedal power, read Tim's personal account of the training process and preparation for the CX Century: South Downs 100-mile MTB ride in 2022.

👉 https://extrafit.co.uk/profile-of-a-born-again-endurance-athlete

Joining our mailing list is extra-easy!

Follow this link > https://bit.ly/Extrafit-News to receive Extrafit's personalised updates on new services, hints and tips, special promotions and more.

At Extrafit, you decide where you want to measure up - and we'll help you get there! 💪

Our studio gym is equipped for everybody! So it doesn't matter whether you're an individual focussed on weight loss and general fitness or an endurance athlete, focussed on achieving personal best, Extrafit is equipped with cardiovascular machines, free weight training equipment, a TRX suspension trainer, fitballs and boxercise kit.

Where would you like your fitness to be this time next month? Contact Tim directly on [email protected] 👌

Ever wonder what does a fitness professional do to unwind of a weekend?
Cycle the hilliest part of the South Downs Way, whilst encouraging a friend training for a Lake District ultra marathon, of course! Here's Tim and Al mid-way through a cool 27 miles and 3,200ft ascent.... See, look at those smiles - the endorphins don't lie. 💪✨

For those wanting to hit their PB times, this is a great place to start! 💪 ... Entries officially open TODAY! 👇

🥳 1 Day unitl entries open!

This time tomorrow! The countdown to sign up for the Abingdon Marathon 2023 is almost over. From 8am tomorrow you'll be able to secure your spot for Oxfordshire's premier road marathon.

If you wish to have the link open and ready then you can now find it in our profile.

See you in the morning!

https://theabingdonmarathon.eventrac.co.uk/e/the-abingdon-marathon-7928

LACTATE THRESHOLD PROFILING TEST

What Is A Lactate Profile Test & How Will It Help An Endurance Athlete To Improve Their Performance?

A lactate profile is a progressive 3-minute step test that determines your two key lactate thresholds (LT1 & LT2). Identified in the results are the power output (cycling), or speed (running), and the associated heart rates where; (1) your body starts to produce more lactate than your body can reuse or recycle, and (2); the upper threshold represents where lactate has increased to unsustainable levels. Knowing your body's threshold limits will assist you in determining the right zones to train in. 💪

So whilst training above your lactate threshold may enhance your body's ability to continue above the saturation point for shorter periods of time. This kind of training will put your body under serious amounts of stress and you will take you longer to recover. Where as training just below your lactate threshold can enhance your body's ability to clear lactate more quickly. So for endurance athletes this will mean that training in zones where the lactate levels are low and stable, less lactate is produced and recovery is quicker; helping to build key aerobic fitness benefits faster. Improving fat burning is also key for performance and for most, will always be optimised by training in the key zones associated with the lower threshold.

To find out more about exercise physiology & the scientific tests available at our Extrafit clinic, visit https://extrafit.co.uk/performance/exercise-physiology-testing or send tim a message at [email protected] 👌

What is your Resting Metabolic Rate (RMR) and how will it help you to balance your diet? 🤓

Simply put, your RMR is the number of calories your body burns at rest, just to function and survive. Whilst the daily metabolic cost of the body’s vital organs is reasonably consistent, the amount of healthy lean muscle mass an individual possesses is a key factor in determining their individual metabolic rate. It's worth noting that several factors can affect each person's RMR; these can be age, height & weight, body composition, gender, hormones, genetics, medication, restrictive diets, stress or excitement, or environment. As such, no individual is the same. Other key information gained is the ratio of fat and carbohydrates you are consuming at rest, ideally we want to see that you are predominantly using fat to fuel your resting state.

For endurance athletes, determining your RMR helps to establish an effective nutrition plan both for off-season and training-season. During training season your caloric intake will need to be greater so you don't drop weight at crucial times, or run the risk of burnout, REDs or fatigue. Alongside, all of the additional training can lead to overeating and in a lot of cases - gained weight. Off-season athletes need to curb their calorie intake to ensure an optimum healthy weight is maintained. Let's be honest, losing weight is so much harder than gaining it. 🫣

And even if you're not an athlete, knowing your RMR will help you to understand what calorie intake you should be aiming for each day. At Extrafit, we've helped people struggling with weight fluctuations following fad diets to balance their diets and achieve a healthy weight - and maintain it.

An RMR test at our fully equipped studio costs just £95, if you'd like to book just contact Tim at [email protected]. Bear in mind this test is conducted 8hr. fasted for both calories and caffeine so it works best arranged in the morning! 👌

With the official date set for 24-28 July 2023 l'Alpe d'Huez in the French Alps is a triathlon your legs will never forget!

Starting with a bracing swim through the crystal clear waters of the Lac De Verney, you'll then scale the three famous mountain passes; Alpe du Grande Serre, Col d'Ornon & Alpe d'Huez. The last leg (literally!) is three 6.7km laps on mixed terrain, (both road and trail), heading towards the Col de Sarenne; a balcony over a breathtaking panorama.

Known for its overall difficulty this triathlon offers options for short, medium, or long, for more information and registration, visit: https://www.alpetriathlon.com/

Alpe d'Huez Triathlon 2023 - TEASER ! La 17ème édition du Triathlon de l'Alpe d'Huez aura lieu du 24 au 28 Juillet 2023. 4 courses au programme et 5 jours de festivité : il s'agit bien du sommet ...

"What's the likelihood of achieving a PB by hitting a sub 3 or sub 4 hour marathon in the 2023 season?"

First and foremost we need to take a look at what your weekly mileage is! This means scrutinising the nature and intensity of your training and what your current performance benchmarks are. When Tim hit his PB in 2004 his training plan over 6 months consisted of 3 x key planned weekly training sessions - and a few bonus easy sessions due to the nature of being a Personal Trainer!

✅ 1x Steady ‘tempo run’. Starting out at around 7 miles and progressing up to 12m.
✅ 1x Hard Interval training session comprising of 1-mile efforts with a 2 min easy jog recovery. These started with 4 x 1-mile reps and progressed up to 12 reps! The efforts should be around 8.5/10. A tough session that was eventually close to 2 hours.
✅ 1x Long ‘easy paced’ run progressively covering up to 20 miles at the weekend. The goal was to complete 3 runs of 20+ miles prior to race day in the 8 weeks before the event.
✅ Don’t discount other activities – long walks and easy bike rides all help with metabolic adaptations and strength sessions and yoga are great cross training to mix up the demand on the body.
✅ Finally, 2-3 weeks prior to the event Tim tapered his training, ensured his diet consisted of protein rich foods, got plenty of sleep and cut out alcohol.

And, any final tips?
1. Focus on the process and growth rather than the end goal.
2. Congratulate yourself on gradual progress – after all, this will achieve the long term goal of hitting your personal best as it’s more sustainable.
3. Don’t put too much pressure on yourself to run too often. Consistent quality is better than quantity although nearer the race you have to get those long runs in.
4. Pacemakers. No, not the heart kind but more a strategic partnership with another runner or trainer who will keep you motivated & challenge you to do your best.
5. Aim to ‘negative split’ your race – research consistently shows that you will run your best time when you keep yourself in check in the early stages of a race and finish faster and stronger. Pace things the other way around and things will not tend to end well.
6. Measure your current performance - accurately. Keep a training diary or use one of the many online apps - The free version of TrainingPeaks is great!

If you're passionate about hitting a PB and sub 3 or 4 hour marathon in the 2023 season - contact Tim today. 👌

Tim's just as passionate about getting you to the absolute top of your game as you are!

Yet, remember these baltic conditions / festive period(!) present the perfect time to stop and reflect, allowing yourself space and time for a well deserved break, and physical recovery.

Here's our top tips for the perfect postseason refresh.

👍 Take a break. Enjoy time with friends and family and try less strenuous activities like hiking, or paddle-boarding to unwind.
👍 Plan for the 2023 season. What races will you focus on? What are your current benchmarks? How will your training be structured?
👍 The Devil's in the Detail. What was successful / unsuccessful this year? Did you manage fuelling without discomfort?
👍 Analyse your technique. Consider professional analysis of your technique. After all there's always room for improvement.
👍 Consider off-roading! It's easy to lose motivation in Winter, so mix it up a little bit with some trail running or gravel biking!
👍 Focus on Nutrition. (Perhaps after Christmas Day?!) Once training commences again, ensure that your workload is matched with adequate fuelling.
👍 Any niggles? Stop ignoring lingering twinges in the joints and address your injury concerns before you return to your normal training workload.
👍 Focus on S&C. Known as the fourth discipline for triathletes, a good S&C routine is key for improving your core stability/movement efficiency.
👍 Drills & Technique. Bridge the gaps between complete rest and full training, and focus on those elements that can get neglected whilst in full training mode.
👍 Sleep like you're sleeping beauty. We have all heard of 'marginal gains', optimal sleep is a massive gain! Extra sleep will help your body recover and heal, allowing you not just to physically but mentally recharge too.
👍 It's beginning to look a lot like kit-mas! 🤣 ... Our personal favourite, time to audit your kit and add new things to your Christmas list! Also, a good time to organise into seasonal kit bags too.

And as always, if you're looking for professional advice and measurement just send Tim a message.

Extrafit Health & Performance Clinic updated their address.

Treat yourself, or someone you love to a specialised Performance Physiology Package at Extrafit! 🎁🎄

Designed specifically for endurance runners, cyclists and iron man competitors. Including all crucial information for establishing a benchmark as to where you are now as an athlete - and provide you with all the key metrics and information to optimise your training and nutrition to achieve your personal goals.

Read more about our Christmas Packages here: https://extrafit.co.uk/extrafits-christmas-packages

Hands up who'd like to benefit from UK Cycling events Black Friday/Cyber Monday super savings! 🙌 You'd better be quick though as it's the final day of their sale TODAY. (We've already signed up Tim up for a few!!)

https://www.ukcyclingevents.co.uk/ 🚴‍♀️

💥 Ride with us next year for £30 or less 💥

Starting right now ALL of our event entries for 2023 are £30 or less!

Our 4 for 3 entry offer will also still apply at the checkout. So you can actually get 4 entries for £90 OR LESS. That’s just £22.50 an entry 😱

Our £30 or less offer will end on MONDAY!

https://www.ukcyclingevents.co.uk