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NicPerformance

I work with female cyclists to make them the strongest version of themselves.

04/09/2024

It’s hot in my pain cave this afternoon!

With zrl starting again next week I’ve been tuning up my very poor sprints!

What are you working on this week?

02/09/2024

New recipe!!

Slow Cooker Moroccan Chicken

It smells delicious

Comment ‘recipe’ if you’d like me to send you the recipe

31/08/2024

Had some buddies for my workout this morning!

We did some glute activation exercises followed by full body supersets.

Comment workout if you’d like me to send you the full workout 🏋️‍♀️

Happy Saturday

15/08/2024

The Col Du Grand Columbier

We tackled this one last year and it wasn’t any easier the second time round!

I’ve definitely felt stronger this year, and that can only be down to strength training.

I haven’t ridden half as much this year in the lead up to this holiday for 2 reasons

1, the weather has been shocking
2, injuries have hampered me for a while

I thought I was coming into this holiday weaker and not as fit as previous years.

I may not be as fit but I’m defo stronger!

06/08/2024

What is your favourite iconic climb?

We headed out from Lille to Flanders where we took on the Kemmelberg. It definitely hit the spot, short and steep!

We are down in the alps now for some longer, steadier climbing!

Which favourite iconic climbs have you mastered?

04/08/2024

Indoor V's Outdoor training for performance gains.

I enjoy both indoor and outdoor training but if you are looking for performance gains which is best?

I think you have to look at the training adaptations you want when deciding whether to do your training inside or outside.

If you are doing base training, mostly zone 2 for aerobic adaptations, doing the time needed to see these changes on the turbo trainer can be soul destroying. Getting outside, riding with friends, seeing the countryside can be a much nicer way to get those Z2 hours in. Unless it's the middle of winter and the weather is grim!

Focussed intervals can be much easier to manage on the turbo, especially If you are looking at FTP, V02 max or sprint intervals. Doing these on the road can be problematic unless you live somewhere that has nice long straight roads with no junctions or farm traffic. You need to know that you can push those power numbers uninterrupted for a length of time. For me, trying to do them in the Kent countryside can be tricky!

You also have things like hills, potholes, road surfaces, wind etc to contend with if doing intervals outside.

What is your preference for indoor v's outdoor training?

26/07/2024

Progressive overload for strength gains that lead to pb's

Progressive overload is overloading the body to create adaptations to occur.

If we only ever do the same thing, we will only ever be able to do that things.

If we only ever squat for 12 reps at the same weight, we will never get any stronger in our squats. Same for interval training on the bike, if we stick to the same duration and intensity, there is no stimulus for adaptation.

Something has to change week on week to tell to the body it needs to get stronger.

That could be the weight moved, the amount of repetitions, decreasing the amount of recovery, the amount of time spent under tension, the range of movement.

That doesn't mean change the workout each week, that means do the same workout but make it more challenging each week.

The same on the bike, stimulus has to increase for the body to adapt to the training we are doing.

Are you overloading your body so that it gets stronger or doing what you have always done?

If you would like help with a structured training program that is going to increase your strength, please get in touch for details.

25/07/2024

Over the winter in recent years I have spent a lot of time on my turbo trainer, it's perfect for those windy, rainy days when no one wants to go outside.

It means that coming into summer I have had a really good level of fitness and power compared to previous years where riding would be on a Sunday if the weather was good enough.

We have holidayed in the French Alps for the last couple of years tackling some of the awesome climbs the area has to offer and I really feel my strength on the bike has improved massively.

I am interested to see how I get on this year as I've struggled this winter with injury and haven't ridden as much as I would like at the intensity that I would like.

Fast or slow I'm looking forward to heading to the mountains in a couple of weeks time. The views are amazing so even if it takes me a day to get to the top it will be worth it!!

24/07/2024

Cambodian Chicken Curry

Super easy to make and very tasty!

Comment 'tasty' below if you'd like the recipe!!

23/07/2024

Failing to prepare is preparing to fail right?

Never underestimate the power of preparation.

It takes away the thought process, makes it easier to take action, takes away the stress of trying to fit stuff in.

Are you a planner or by the seat of your pants kind of person?

22/07/2024

“When it’s hurting you, that’s when you can make a difference”

Training isn't supposed to be easy all of the time, we need to overload our bodies to create adaptation.

The hurt we feel when going hard IS making us stronger!

You'll feel good when it's done!

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Parnham House

TN279NN

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Monday	08:00 - 20:00
Tuesday	08:00 - 20:00
Wednesday	08:00 - 20:00
Thursday	08:00 - 13:30
Saturday	08:00 - 11:00

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+447734652058

Website

http://www.nicperformance.co.uk/

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