Here’s a little challenge for cyclists and triathletes.

A simple, home strength exercise for leg strength and trunk control in the TT / aero position.

Depending on current ability, start with 2-3 x week for 2-3 x 30-60 secs.

Build as appropriate.🎬💪

Got some time set aside coming up to create some new content.

Let me know the things you’d like covered, looking for some ideas 👍 🧠

🏊‍♂️ 🚴 🏃‍♀️ 💪🎬

If you are a therapist who thinks it needs to look advanced and complicated then you may need to reconsider your confidence & approach.

It’s about the patient and not about us.

The best rehab may seem simple and basic to the lay person.

That’s because the best therapists are comfortable with the advanced work going largely unnoticed in order to help the patient get the most out of their rehab.

High performers do something different. They ask: “What type of miss was this?”

Then they fix the right problem. A missed goal isn’t failure. It’s feedback.

But only if you diagnose it properly.

6/6

4. External factors: Some things were outside your control.

Weather. Illness. Travel. Logistics etc.

This isn’t an excuse. But it is a context problem.

Most athletes either blame themselves for everything or blame everything else.

Neither helps.

5/6

3. Capacity limit: You hit your current ceiling.

Even with perfect pacing and control, you weren’t able to hold that pace. This one’s uncomfortable—but important.

It’s not a mistake. It’s a development problem.

4/6

2. Preparation gap: You were underprepared for the specific demands.

Not enough long runs etc, No heat or hill or specific climate / terrain exposure - Training didn’t match the race.

This isn’t about toughness. It’s a programme design problem.

3/6

Every missed goal sits in one of four buckets:

1. Execution error: You had the fitness and preparation… but didn’t deliver it.

You went out too hard. You missed fuelling.
You made poor decisions under pressure etc .

This isn’t a fitness issue. It’s a race execution problem.

2/6

Most endurance athletes don’t struggle with failure. They struggle with misdiagnosing it.

They treat every missed goal the same, “I wasn’t good enough” or “It just wasn’t my day”.

But these are lazy conclusions and they both stop progress. Because not all “bad” performances are the same.

1/6

Another busy weekend for our athletes.

Great performances at marathon, ultra and sprint tri distances.

Disappointment at Ultra with some GI issues, but we learn and go again after a debrief.

What better way to track my @manchestermarathon runners than a round with @josh_james_1305

I’ve posted regularly on addressing the physical and psychological elements of injury and a return to sport.

The questions I use most often are the simplest ones that offer me so much information.

Find out the answer and work from there.

Reassess often.

Why RICE and PRICE isn’t the best advice for an acute injury.

Give yourself some PEACE and LOVE instead.

www.facebook.com/share/v/1C9f...

🎬 Cadence changes for knee pain in cyclists :

A quick case study on how something that works for one athlete isn’t the answer for someone else with a different problem.

As always, it’s a very individual approach, but it may be something some want to consider.

I know many athletes who find it very beneficial for pain relief and stiffness.

🥵 🥶 🤔

2/2

It can be confusing knowing what the current guidance is regarding heat / cold therapy.

Should I?/ shouldn’t I?.

It’s tough for us therapists trying to keep up, leave alone the patients / athletes.

This study showed heat applied locally can be better than taking pain relief.

1/2

With just over a week to go to London it’s worth sharing these final week tips to help people avoid the most common pitfalls.

Lots of people panicking and stressing entering race weeks for their spring “A” race.

Control the controllables and try to blank out the noise.

When you can’t, it’s often when we make knee jerk, reactionary decisions that sabotage our chances.

Hi all, please do use my discount code as an ambassador for @zone3official over these next weeks to get a great discount off the following:

20% OFF Wetsuits (16th - 23rd)
 20% OFF Trisuits (23rd - 30th)

It’s fantastic seeing everyone completing or getting ready for their spring marathon.

The question I’m getting asked lots is “how should I recover from my marathon?”.

Here’s a blog I wrote a couple of years ago.

sif.health/blog/how-to-...

And most of all, remember rehab is about continuous planning, reviewing and modifying when needed for the individual in front of you.

And patients, please, if we have got it wrong tell us!

5/5

We can all make these mistakes, particularly when busy.

Check their understanding of the rehab, and reflect on how you prescribe that rehab.

Avoid making assumptions about someone’s ability, past experience and confidence / understanding of their rehab.

4/

Other times we under coach rehab - we fail to give them enough information and confidence about the exercise, we leave a patient unsure of how to do it, fearful of it on occasion, and someone who in reality probably end ups staying away from the exercise.

3/

Often we over coach rehab - we over complicate, over cue, and confuse our patients. We layer on so much complexity and add so much “noise” that they have no autonomy to figure the exercise out themselves and learn to own it.

2/

Getting rehab right is relatively easy.

Getting patients to do it is the hard part.

Often we sabotage ourselves by not optimising the environment we want that rehab to take place in.

2 of the biggest mistakes I see apply to the coaching of the rehab.

1/

It’s easy to focus solely on the pain, injury, healing times etc when injured.

For many, their identify, social network, and support structure is woven into their sport.

It’s vital to consider all of the effects injury may have on an individual & factor this into the plan.

I chat to athletes who have not been provided the devil in the detail, and are promised quick fixes that prove unsuccessful.

Hopefully your therapist explains things, but never be afraid to ask the questions.

these are averages, which means some do recover quicker (and some take longer).

2/2

Realistic goal setting is so important when it comes to injury rehab.

Understanding the timescale of the required rehab and what it involves is crucial to assisting adherence to the plan.

1/2

So whether you actually need a new long term endurance sport ,or you just looking at kickstarting motivation and enthusiasm to return to your original sport, maybe consider trying something new.

5/5