But, if you’re serious about improving your cycling speed and performance, then you’ll need to complement your on-bike activities with some off-bike, strength training exercises and the following tips will help you do just that:

Work the Whole Body

Cyclists rely primarily on the lower body to power their bike and this makes it tempting to focus solely on working the glutes and legs with squats, dead lifts and lunges, but to really improve performance, it’s vital that the core and upper body are also trained for strength.

Balance any workout regimes to include exercises that build strength in the abs, pectorals, triceps and biceps with press-ups, pull-ups and sit-ups. Do 4-6 reps of each, 2-3 times at 60 second intervals, 2-3 times per week.

Lift Weights

The aim of the game is to build strength, not bulk, and you can do that by using your own bodyweight for resistance or by using additional weights during squats, pull-ups and deadlifts.

To build refined muscle mass, complete no more than 2-3 sets of 3-5 reps, with breaks of 2 minutes between each, 2-3 times per week.

Act Fast

Cycling often requires quick bursts of power and acceleration and that’s controlled by fast-twitch muscle fibres. The best way to strengthen these fibres is by performing short sprints and fast lifts, squats and resistance exercises.

To begin with, use your own bodyweight as resistance and then increase the difficulty by adding dumbbells, kettle balls and resistance bands into your regime. Keep the reps short and your movements quick and fluid.

Mix It Up

Building and maintaining strength means making exercise part of your lifestyle in the long-term, and one of the biggest challenges to doing this can be sustaining the motivation to workout.

To make it easier, keep your strength training regime varied. Work out at home as well as the gym and mix it up with alternatives like swimming.

As a form of aerobic exercise, swimming can help keep your cardiovascular system healthy so it delivers oxygen to muscles during training or cycling, but if you use training aids that add resistance to arm and leg strokes, swimming can also develop lean muscle and overall physical strength.

Think Beyond Muscle

Building strength isn’t just about developing muscular control and response, it’s about developing flexible joints and bone density to give you full range of cycling movement and the ability to delay fatigue.

Yoga is a great way to complement strength training. It helps build and maintain lean, balanced and flexible muscles, ligaments and joints, and also develops calm and focussed thinking.

Unlike the exercises recommended above which should be completed no more than three times a week, yoga can and should be practiced daily. There are thousands of free yoga tutorials online suitable for beginners or those with experience.

Fuel Up

In order for your body to build strength, it needs the right kind of fuel and although it’s possible to get this from a healthy, balanced diet that is rich in proteins, wholegrains, fresh fruits and vegetables, you can top-up your daily intake with dietary supplements.

Creatine supplements and whey protein have both been shown to enhance resistance training performance by increasing muscle strength and lean mass, while electrolytes can be used to prevent cramp and fatigue and aid recovery after a workout or race.

To find out more about supplements and strength training regimes for cyclists, or get new equipment, clothing and accessories, contact the knowledgeable and friendly team at online cycling shop Formby Cycles.

There are many people who need to be provided with a strenuous and challenging fitness regime to make sure that they are in the right frame of mind to get fitter. There are also people that needed to have a dominant trainer continually pushing them for further success and harder levels of effort during their training. This is why many people are turning to boot camps for their fitness routine.

Boot camps are fun, they can be affordable and they can provide you with the training regime you need to get active and stay fit. You’ll usually find that these boot camps come in different forms. There will be some boot camps that meet once or a twice a week and this will help to develop a level of fitness that is sustained. There are also fitness boot camps that provide people with a week’s worth of focus on their training. If you are in need of a strong detox or you want to overhaul your fitness in a short period of time, the week-long boot camp is the one that is best for you.

Think about the fitness goals you want to achieve

You need to have a think about what you are aiming for with your fitness and how best to go about it. Boot camp training is demanding and it punishes you to a hard level, so you need to make sure that you are up for the challenge and that you will be committed to the cause. This is where some people greatly benefit from the use of a boot camp because it provides them with the impetus and focus that they need in life. Some people talk about getting fit and other people take action to get fitter. Those that take action are the people who will benefit from boot camps.

Try a local boot camp out for yourself, like Boot Camps from Revival Boot Camp. The trainers are incredibly motivating and there is a great team spirit. There are plenty of different styles of boot camps, so whatever you are looking for, there will be something that fits. There are a number of military style boot camps that provide people with fitness routines that are used by the military or which utilises the sort of activities soldiers undertake. There may be other fitness boot camps, which are based on the routines of athletes and sports stars. Again, the right style of boot camp may be able to spur you on to greater success. It may also be that your end goal is associated with a particular style of training that is on offer and this is where the right boot camp could provide you with a career goal.

Thanks for reading,

We have set out this guide so that you can set the time you feel comfortable with on your first marathon, without any trouble along the way.

Know your target time

It is always nice to have a dream, but to run a marathon in 02:03:23 if you’re a man – Wilson Kipsang’s world record time – and 02:15:25 if you’re a woman – the time Paula Radcliffe set in London in 2003 – are both very unrealistic targets.

Take a few moments to work out the fastest time you think you’ll be able to complete a marathon without causing yourself stress or physical harm. You should consider how much you exercise currently and whether you’re accustomed to running for miles or just for sprints when determining your target.

Start your training early

You are setting yourself up for a fall if you think you can just train a few weeks before running your first marathon.

The training sessions should begin a few months prior to the big day and see you running for gradually increasing distances up to five days a week.

Don’t feel that you need to jog for 20 miles straight on your first day of training either. Instead, start with something like a ten-mile run and then increase the distance by around ten per cent every week. That way, your body should begin to easily adjust to the rigorous exercise.

Remember to rest

While plenty of training is important when preparing for your first marathon, resting is just as vital. This is because your muscles will need time to recover from all the stress that you are putting on them by running for miles at a time.

Plan out your fitness regime and make sure you mark at least two days of rest per week. On these days, you should avoid doing any workouts – this includes everything from sit-ups and press-ups, to competing in another sport.

Your body will feel all the better for it.

Buy adequate clothing

Do you find that your current jogging shirt and shorts chafe against your body after you have been running for a few miles? Just imagine having to carry that pain for the best part of 20 miles; that target time you set yourself earlier will quickly fly out of the window.

Shop for specialist marathon clothing to keep yourself as comfortable as possible as you rack up the miles, such as the huge range at ActivInstinct. Their triathlon shortsare particularly appealing, as they are constructed using state-of-the-art material technology that help you to maintain peak performance from the start line all the way through to the finish.

Remember to pack some warm clothing too. This will prevent your muscles from becoming cold and stiff before the marathon and ensure you fly off the start line with the best possible chance of achieving your targets.

Thanks for reading and good luck!

This means that the training regime can be tailored towards individuals and their needs. Someone who has an office job and who is a parent may find that their functional training routine will be focused on providing them towards moderate lifting and boosting their endurance. People working in a heavy lifting environment would have their training focused on developing their core strength. If you were an athlete who undertook marathons, your training regime would be centred on developing endurance. While these training regimes will be very different at the end of the routine, the fact that they have all been tailored to the needs and aims of the individual means that they are all areas of functional training.

Functional training is highly prised in medical terms

Functional training has been an extremely popular way of providing rehabilitation for people who have suffered strokes. The focus on providing people with as much assistance as they require in their daily needs is of great benefit and there is a high level of medical research and support into the use of this style of training. The fact that the tasks will be used every day, means that there is a greater level of take-up from the participants, which means that better results are obtained over a longer period. It can be common for people to not follow workout routines provided by medical staff but given that these routines are closely tied in to what people need to do on a regular basis, there is a greater level of take-up. While some elements of gym equipment can be used, many experts recommend the use of everyday objects. This provides greater relevancy to the user. This provides a high level of variety when selecting how to work out and there is no need for high costs in working to this level.

In addition to helping people rehabilitate themselves, functional training is ideal for improving stability and mobility in joints. There is also a lot to be said for increasing muscle repetition and awareness, which can help to reduce the likelihood of injury when undertaking sporting activity. This is because the workout routines are based around the natural and regular movements of the body, which helps to develop a pattern of strength. This means that an athlete or bodybuilder will focus on the areas that they are keen to strengthen.

Thanks for reading,

Sophisticated Gym Wear

This season is all about being a gentleman even when you are working out. Maybe it is the Great Gatsby effect, or simply that our gym wear has become dull; whatever the reason it is time to smarten up. Starting with this Superdry Henley T-Shirt. This is the perfect example of smart, functional sportswear. The collar adds in all the sophistication you need, whilst the logos are neatly placed to give the overall look of a college named sweat top. The Superdry collection at: www.littlewoodsireland.ie is a great place to start hunting for your gym look.

The general rules for sophisticated gym wear are plain colours, white high top trainers and of course a collar.

The Hooded Sweatshirt

When we consider the classic hooded top, we think thick material, bulky and too warm for the gym. However, they ultimately look timeless and are the epitome of sportswear, but they now have a fresher, gym perfect redesign. The hooded sweatshirt is breathable, easy to style over shorts or jogging bottoms and is fashion forward enough to be worn out after your workout.

Now, there are many forms of hooded sweatshirts available, from the long sleeved classic through to the short sleeved version. Which style you choose will really come down to what you are wearing the item for. Tennis, weights and kick boxing will require freedom of movement in your arms; opting for short sleeved here would definitely be the best look.

The Bright Trainers

When we say bright, we mean it. This seasons trainers are all about colour over anything else, from luminous oranges through to leaf greens – there will be a colour to suit everyone’s personality. Let’s face it, we may not all want to wear purple trainers, so this has to come down to you as an individual rather than what the trends decide for us.

If you are struggling to get on board with the incredibly bright, then why not pick a pair of running shoes like this Adidas pair from the collection of men’s running shoes at Littlewoods. The blue is bright enough to be bang on the trend, but they are muted enough to match with variety of shorts and sweatpants. On top of all this they promote the integral safety elements that you need when running. The EVA inner sole has been designed for maximum comfort and to take the full impact, making these trainers not just fashion forward, but protective of your joints too.

Thanks,

So, disregarding crash diets and binge running, here are 5 healthy ways that you can stay in shape this summer with minimal effort and maximum health benefit.

1. Portion Control

Cutting out meals and drastically reducing diet is a popular way to lose weight in a hurry, but unfortunately it is also one of the least sustainable (and least healthy) methods of weight loss. Often, once people reach a target weight, they resume eating normally and quickly gain back those extra pounds. So, instead of “crashing” your diet, focus on mild but sustainable portion control. Eat slowly and stop when you’re full – not when you can’t eat anymore.

2. Eat Breakfast

You’ve certainly heard the old saying that breakfast is the most important meal of the day. With specific regard to staying in shape, breakfast is important because it triggers our metabolism. Once you’ve put something in your stomach in the morning, your body will burn calories more effectively throughout the day, helping you to avoid unnecessary weight gain.

3. Employ Resistance Training

Many people are afraid that resistance training will simply build bulk rather than help keep weight off. However, resistance training is actually most effective in that it provides a massive calorie-burning burst. Working in some weight training 3 to 4 days a week will help your body to keep off extra calories in between, and will also make your cardio workouts more effective.

4. Vary Your Workouts

When crashing for beach season, a lot of us tend to shoot for excessive running, because it is perceived as the best way to drop weight. However, varying your workout routine will keep you from losing interest, and ultimately makes for a more sustainable effort. Running, cycling and swimming are all great options, but think about working in entertaining exercise as well – beach activities, summer sports, etc.

5. Get Enough Sleep

Finally, try your best to get the recommended 7 to 8 hours of sleep each night. Studies show that this proper rest helps your body to attack fat, instead of muscle, with calorie burning efforts, and that keeps you in the best shape.

I’ve just pulled together my first training video and it’s gone down really well. Most of the people who I was expecting to take the piss out of me, have actually said they thought it was done really well. I’ll take it and if I can inspire a few other people along the way, it’s all good!

The foundation of the video was the run up to Total Warrior. Some of the training I’m doing for this event is featured in the video. I wanted the video to start slow, introduce a few motivational quotes and then nail it. The music was key. It starts with The Wheat from Gladiator and then follows The Contender. Both tracks were written by Hans Zimmer, he’s a legend in my eyes. The main focus of the video is to inspire. I wanted to get across a wide range of body movements, boxing, weight training (including kettlebells) and plenty of running. I also wanted to get across I’m not afraid of a bit of rain and I like to get creative to my workouts.

Those of you that have been following my blog will know I’m big on motivation and I swear by quotes and philosophy. When I posted this up on my Facebook page I didn’t know what reaction I’d get. The title of the video was simply “Some of you may smile. Some of you may laugh out loud. Some of you may be inspired.” Overall the response was very positive. I even had a few people private message me to say how much it inspired them. Thanks again.

Thanks,