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product education, sleep, Sport
How Far Infrared Clothing Improves Sleep Quality
/ Stephen Hoyles
Regardless of your level of fitness, competition or athletic ability, sleep is a fundamental bedrock...
gym training, Sport, training + workouts & exercises
New Year Workout – Evidence Based Performance Programming
/ Stephen Hoyles
With the new year being a time for new starts, it’s the idea time to...
Sport, triathlon, warm ups & cool downs + stretching & mobility
Dynamic Stretches for Triathletes
/ Stephen Hoyles
In this article, we’re going to look at what dynamic stretching is, then suggest some...
injury prevention, rehabilitation, Sport, winter sports
Professional Athletes Winter Training - Injury Prevention and Rehabilitation
/ Stephen Hoyles
The changing seasons provide a different set of challenges to the professional athlete, particularly as...
Sport, training + workouts & exercises
Returning to Training After the Festive Break - Doing it Properly
/ Stephen Hoyles
Coming back to training after a break can be daunting. Doing it the right way,...
performance, recovery, Sport, training + workouts & exercises
Post Christmas Exertion or Recovery Workout Routine – Doing it Properly
/ Stephen Hoyles
For most of us, training volume and intensity significantly slows during the Christmas period. Here's...
adventuring, rehabilitation, running, Sport, Team KYMIRA
Nikki Love Runs Across Australia - Rehabilitation
/ Nikki Love and Kieran Blay
Injury rehabilitation after running 2500 miles in 63 days. KYMIRA endorsed Adventure Runner, Nikki Love...
product education, rehabilitation, Sport
KYMIRA Sport KYnergy Eco System: Rehabilitate
/ Stephen Hoyles
The next instalment of our KYMIRA Sport KYnergy Eco System is the topic of ‘rehabilitate'...
Sleep is the New Currency of Fitness
/ Steve Hoyles
Although it has been known for a long time that sleep is the bedrock of...
Hydration and Nutrition for Triathlons by Carl Vidgen
/ Carl Vidgen
Triathlete and team KYMIRA athlete Carl Vidgen talks about how to stay hydrated and nourished...
performance, running, Sport, training + workouts & exercises
Improve Your Running Goals with HIIT
/ KYMIRA
Understand how High-Intensity Interval Training, HIIT, can improve your sport performance. At the same time,...
3 Ways to Improve Your Performance for Endurance Sports
/ Shopify API
With the barrage of obstacle course events; half, full and ultra-marathons and growth in cycling and triathlons in the UK and around the globe; it is no surprise that people want to improve their endurance and mental fortitude. Events can vary from “short” sprint distances through to herculean courses that will test the toughest of athletes. When training for these events, a lot of people will focus solely on cardio routines like cycling or running. This shouldn’t be the case though, building in some power based routines will help build your lactate threshold, tolerance and mental fortitude as well. These 3 attributes are the keys to improving your endurance alongside your normal cardio routine: 1: Combine Strength Training Days with Cardio The more muscle tissue you get working, the more it will test your cardiovascular system and your heart. Rather than developing cardio-only workout routines make sure you integrate training days incorporating power based exercise as well. Most people will have one day for power based training, and another for endurance based cardio. Why not combine the two? You can start a routine with a bench press exercise, quickly linking with pull-ups and straight into a 1km run as hard as you can. Alternatively, you could try using a skipping rope for 60 seconds, followed immediately by leg squats, into an overhead press and finally sit-ups. Keep repeating the routine until the point of failure. Intense exercise takes a lot of energy and is a good test of your strength, endurance and mental fortitude. The more intense exercise you build into your routines, the quicker you’ll see improvements in your performance. 2: Try Fast-Paced, High Intensity Interval Training (HIIT) Interval training can be done in the gym or outside. The harder you train and the more muscle groups you activate, the more it will raise your heart rate and work the cardiac muscle tissue, which will help your endurance. A great general interval training session is a fartlek training. Fartlek is Swedish for “speed play” and as the name suggests; you intermix a long run with preset periods of flat out sprinting and then a slower paced recovery zones. For a gentler fartlek route, you can use pre-set distances to define where you sprint and where you rest. To make things harder, you can work with times (i.e sprint for 30 seconds every 1 km) as this will ensure that you are always working harder each session. Similar sessions can also be done on a bike or in a pool. To target specific muscle groups, you are better off basing your interval training in a gym. Combine routines to make a hybrid workout, intermixing different exercises to meet your goals. For example, combining an overhead press (“thruster”), bouncing pull-ups, and bicep curls are excellent hybrids. HIIT training is also excellent at boosting your metabolism where as a cardio-endurance only routine can actually reduce it as your body will try to conserve energy. *statement about why a boosted metabolism is good for endurance* To achieve this, you will still need to make sure that you are consuming enough energy and meeting your nutritional needs. We suggest reading our article how to improve your running with HIIT, this can be used in any sport. 3: Cut Down the Break Between Sets When training with predefined rest periods, in the gym between sets for example, you will often see rest periods prescribed of 30 – 60 seconds, longer if doing a longer set of exercise like a 1km row. As you get stronger and your endurance improves you can look to reduce these rest times instead of just increasing the weights. At the end of a session you should be exhausted, you should be sweating and out of breath. If you aren’t then you need to look at your routine. Reducing your rest periods is one thing that can be done to make the workout harder again to push your body further. Add these three elements to your training routine and you will find your performance improving with the work that you put in. Subscribe Today!
5 Mesmerising Cycling Routes Across the World
/ Grace Perryman
For those who want to adventure further, 5 cycle routes every cyclist should put on their...
5 Gifts for a Runner
/ Reeve Colacicco
Run run as fast as you can - grab these gifts for therunners in your life. They're better than my poem writing. 1. IceSpikes Train all winter, all conditions with this crafty little invention from IceSpike. They are small spikes that screw into any rubber soled running shoe. They give you great traction while maintaining a good feedback feel from the terrain under you, all while you can keep running or hiking in your favourite shoes. They are great for Ice and Snow, giving you confidence to get out an run as the temperature drops but also good for added grip in wet, slippery or moss covered trails. They’re semi permanent and you can remove them anytime you want. The kit includes a tool so no drilling required! 2. Fit Bit Charge 2 When it comes to fitness trackers FitBit know a thing or two. They have now released the charge 2 which has some great new features. It allows your heart rate throughout the day and during exercise without the need for a chest strap. One of the great features is that it monitors your sleep and helps you work towards an optimal sleeping pattern. A feature I know I would love is the alarm feature. The watch vibrates to gently wake you up – far better than an ear piercing alarm tone! They are currently £10 off and comes with free 2 day shipping direct from FitBit which ends Monday the 19th. 3. Camelbak Hydrobak A product that will need no introduction, Camelbak have been keeping people hydrated for years. I know mine could do with a little refresh and starting from £20 these make great presents. Water you waiting for! (Pun intended) 4. Grid STK Foam Roller The GRID STK is the worlds first hand-held foam roller and allows for accurate muscle targeting not possible with a conventional roller. Not only that but it is really portable, which is great for taking with you to stay loose on the go. 5. MicroFiber Towel You don’t still take a bath towel to the gym do you? Those days will be long gone with a microfiber towel. Not only are they ultra portable but are far quicker drying and absorbent than a regular bath towel. Little Bodhi offer them in four colours and they come in a large size unlike some other towels which are no bigger than a tea towel. Throw one in your kit bag and you’re set!
10 Gifts for your active loved ones (And you too)
/ Aston Lincoln
With just over a week until the big day, hopefully you have got all your...
5 Gifts for a Rower (Written by a Rower)
/ Reeve Colacicco
It's that time of year again.I've put together 5 things that would make me very happy on the big day. If you know any rowers - after reading this I promise you'll realise we're easier to buy for than you think!1.ErgStick Rowers are data hungry. We love getting as much as we can. Ergo’s give great information on timing but are limited. The ErgStick plugs into the back of the Concept2 rowing machine and connects to your phone using Bluetooth. Using the ErgStick you can access data such as Drive Length, Drive Ratio, Stroke Power, Peak Force, Drive Time, Drive Speed, Drag Factor – the list goes on. But what I really love about the ErgStick is that it records and saves all the information natively on the app. Gone are the days of having to snap PB’s on your phone or scribbling down numbers on paper. Be warned though – there’s no hiding your splits from your coach now! Better still, it’s currently on sale directly from ergstick.com/shop/ 2. All in Ones You can never have enough kit. Whether that’s true or something we tell ourselves to justify buying more – who knows. Either way these novel all in ones from Godfreys are sure to make an impression on the water. They’re available in a wide selection of designs from a Gladiator to a Tuxedo and even seasonal themed.Grab one here at:http://godfrey.co.uk/rowing/training-kit/aios 3. GoPro If you can’t show people the early morning sunrise from in the boat it doesn’t count! A GoPro is great gift for any rower. This camera is at the forefront of filming for sport. Fully waterproof and shock proof, it’s the perfect companion to the boat. There are lots of attachments allowing endless filming angles. The wide-angle lens featured on the GoPro has a 170 degree wide angle lens which means the camera captures all the action inside the boat. The gorgeous image above was taken using a GoPro by our friend Simon Williamson from RUBC. They’re popular gifts this time of year and regularly sell out so make sure you grab one sooner rather than later. 4.Boat Race Poster I love this poster. It’s a reproduction of the 1939 University Boat Race. It not only looks great but will also make a nice addition to any room or club wall. If you’re looking for any other rowing related gifts things like this, Etsy has some great other items. https://www.etsy.com/sg-en/listing/255395733/1939-university-boat-race-poster-a3-a2 5.Grid STK Foam Roller A foam roller is absolutely key to a rowers training programme. They allow us to train more by keeping muscles properly stretched out before and after sessions. The GRID STK from Trigger Point Performance is the worlds first hand-held foam roller and allows for accurate muscle targeting not possible with a conventional roller. Not only that but it is really portable, which is great for taking with you to races. Also P.S - our compression socks make a great gift too! (But you already knew that)
3 Running apps that will keep your training on track
/ Tim Brownstone
Smartphones are a great bit of tech to help you keep up with your training.Whether it is the alarm that gets you up for your morning session, or the source of a much needed workout playlist, smartphones can house just about everything you need to maximise your training.Now, there is specific gear you can buy to monitor your progress during your runs, e.g. The Nike+ Sport Watch. But in most cases, your smartphone can be sufficient for your requirements, as a huge range of applications are readily available to download on your device's store. There's hundreds of potentially useful apps, but we’ve narrowed it down to 3 of our favourites from experience. 1. Runkeeper Devices: iOS & Android Cost: Free Abilities: This app is a favourite due to the vast amount it offers. It allows the user to: Record pace, distance, total exercise time, calories burned Take and tag pictures on the go Freeform a route, or download other user’s routes. Measure progress and workout history Sync with other applications Receive detailed reports of your tracked activity 2.Map My Run Devices: iOS & Android Cost: Free Abilities: This app takes advantage of your device’s GPS to track not only your route, but also the way in which you tackle this route. It gives you real-time statistics including: Mapping your course Time Speed Total distance travelled A premium subscription provides voice coaching and location sharing with other users, and of course removes those pesky adverts. 3.Runtastic Devices: iOS & Android Cost: Free Abilities: The application uses GPS, similarly to the other apps mentioned, but uses a more “Google Maps” style tracking system. The app allows the user to monitor and manage the following: Time Speed Distance Your route in real-time An exercise diary including your running metrics A google earth style map planner Detailed graphs of your exercise information Sharing of your progress over social networks Pre-made training plans for other users We recommend downloading all three, giving them each a go! We’re sure one of these three apps will be of great use to you during your run. Are you using any other applications that you would recommend?
nutrition, performance, sleep, Sport, training + workouts & exercises
Training During the Festive Season - Key Considerations
/ Stephen Hoyles
Training just the Christmas period can be hit and miss. Here's how to make it...
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Any reference to pain relief, in any update does not apply to the U.S. market