Author Archives: liz

  • Bastion bike race preparation

    Posted on March 21, 2019 by in Website Articles

    Your race preparation block.  This is the most important block of training occurring 8-4 weeks out from the event.  You need to clear your diary now!  This is the time to do you longest rides, up to 6.30  hours on a course that is as similar as you can to the Bastion.   You should now […]

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  • Get great at climbing

    Posted on March 21, 2019 by in Website Articles

    Get great at climbing hills I would suggest a three-pronged attack to make you a better climber.  Firstly use the bad weather months to develop strength not only in your specific climbing muscles (the quads by performing squats) but in your core too.  Secondly, shed excess weight (this should happen naturally as you gradually increase […]

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  • Becoming a more efficient cyclist

    Posted on March 21, 2019 by in Website Articles

    Become a more efficient cyclist.   This means pedaling smoothly through the whole pedal stroke.  Push down on the pedal using your quadriceps, then pull back and up using your hamstrings before pushing over to start the next stroke.  You should be delivering force to the pedal through the 360 degree revolution of the pedal without […]

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  • The Bastion Swim: Conquering the swim

    Posted on March 14, 2019 by in Website Articles

    Open water swimming The Bastion is held in July, giving you around 10 weeks of comfortable open water swimming in the UK.  If you are new to open water swimming, be ready with your wetsuit as soon as the water is warm enough to stay in with a degree of comfort (don’t go in too […]

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  • The Bastion Swim: Developing endurance

    Posted on March 14, 2019 by in Website Articles

    Developing your endurance Follow a plan.  To really conquer the Bastion swim you need to be as efficient in the water as possible and you also need to be swim fit.  You will not reach your potential by “just swimming the distance” every time you go to the pool.  A good training plan will increase […]

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