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Online Performance Metrics → Sports Injury & Rehabilitation → Sports Nutritionist

ONLINE PERFORMANCE ENHANCEMENT

Success in sport is built on consistency and structure within well-designed systems.

Backed by over 20 years of experience in endurance sports and coaching, I specialise in online performance coaching, sports injury & rehabilitation, and biomechanics in sport. I consult with my team of qualified sports scientists and
biokinetics, providing performance analytics, nutritional guidance, and individualised. video-based programs. My passion lies in education and consulting, working with both professional and amateur athletes to optimise their performance, nutritional guidance and return-to-play protocols.

A customised weekly training plan that allows for flexibility of alterations to different days of the week to accommodate individual schedules.

Weekly analysis and getting closer to events daily. A questionnaire for weekly comments.

Testing protocols when needed.
A periodised training plan for upcoming races.

Periodised program based on a three to four mesocycle.

Analytic graph displaying your fitness, form, and tiredness progression over the month when needed.

Contact when needed via TrainingPeaks App or WhatsApp.

Athletes → Teams → Brands → Consultation

PERSONALISED STRENGTH AND REHABILITATION PROGRAMS

We offer flexible online programs for sports rehabilitation, clinical rehabilitation, performance and sports nutrition, tailored to your individual needs.

Online Sports Strength/Rehabilitation Sessions

1 x 30-minute face-to-face session scheduled weekly or bi-weekly via Teams.
These sessions allow us to address your progress, make real-time adjustments, and ensure your performance strength or rehab is on track.

Online Sports Performance or Rehabilitation Program

Delivered via Physitrack, my online training platform.
Includes personalised exercise programs with video demonstrations for each exercise.
Programs are updated bi-weekly or monthly based on your progress and feedback.

Online Sports Nutrition Consultations

Evidence-based nutrition strategies providing personalised guidelines (no meal plans),
Tailored to low, medium and high training demands and competition schedules.
Delivered via 45-minute Microsoft Teams consultations scheduled monthly.

Please note: For options 1 and 2, an initial functional screening assessment is required. This assessment helps identify muscle asymmetries, weaknesses, and imbalances, ensuring your rehab program is tailored to your specific needs.

OUR APPROACH

In today's data-rich, technology-driven performance environment, athletes face increasing pressure to interpret complex information. My role is to critically evaluate and simplify this data, enabling clearer decision-making and more effective interventions.

My core philosophy: optimise each athlete's training time and energy by integrating scientific principles with numerical analysis to track training load, manage fatigue,
and enhance adaptation.

Weekend riding when sick: Low-Intensity steady-state (LISS) during Cortisol Spike

Restrict your training to LISS when you are feeling sick or under high physiological stress: <60-70% HRmax, <2mmol/L lactate, or <3/10 on the RPE scale. Good examples of this would be 60-90 minute zone 2 cycling, Steady pace swimming, or paced walking.

1. Immune Response & Recovery Debt
High-intensity exercise suppresses immune function for 12-72 hours post-exercise due to increased levels of cortisol and inflammatory cytokines (IL-6 and TNF-α). Delaying clearance and increasing relapse risk (Nieman, 1994). Fever and poor quality sleep, indicate accumulate physiological stress. LISS provides aerobic stimulus without impairing your immune system or worsen recovery debt.

2. Autonomic Nervous System Balance
Resting heart rate >10% above baseline your indicates sympathetic nervous system dominance (fight or flight).High-intensity training further shifts HRV toward sympathetic dominance, delaying parasympathetic recovery(rest-and-digest) necessary for healing and metabolic restoration (Meeusen et al., 2013). LISS promotes parasympathetic activation without additional autonomic strain.

3. Mitochondrial Efficiency Without Excessive Metabolic Stress
Illness depletes muscle glycogen stores by 30-40%. LISS maximise utilisation of fat oxidation and mitochondrial biogenesis while avoiding excessive lactate production. Combining high-intensity training with the systemic inflammation risks overtraining syndrome.

4. Cardiac Drift Management
Elevated baseline heart rate increases cardiac drift risk during intensity. A progressive HR increase at continuous power output suggesting cardiovascular strain. LISS maintains manageable cardiac demand during compromised physiological states.

#Endurance #cycling #weekend #rides

Single-Leg Barbell Glute Thruster (Off-Bench Variation)

🎯 Target Muscles:
• Primary: Gluteus Maximus, Hamstrings 🦵
• Secondary: Core (anti-rotation) 💪, Hip Stabilizers ⚖️, Quadriceps 🦿

1. Positioning:
• Sit on the floor with upper back against the side of a bench (perpendicular) 🪑
• Roll a loaded barbell over hips (use pad or towel) 🏋️
• Extend one leg straight (working leg) ➡️, other foot flat on floor (support leg) 🦶

2. Starting Position:
• Drive through supporting foot to lift hips until body forms a straight line from shoulders to knee ➖
• Keep non-working leg extended or slightly lifted (single-leg emphasis) 🦵

⚙️ Execution:

1. Movement:
• Lower hips slowly, maintaining control (eccentric) ⬇️
• Drive through heel of working leg to thrust hips up, squeeze glutes at top ⬆️
• Avoid hyperextension—focus on glute contraction 🚫

2. Key Cues:
• “Drive through the heel” to maximise glute engagement 👣
• “Ribs down” to prevent excessive lumbar arch 📉
• “Squeeze the glute at the top” for 1–2 sec ⏱️

🩺 Clinical Rehab Considerations:
• Hip/Knee Stability: Start with bodyweight or light load for control 🧠
• Glute Activation: Use tactile cues (e.g., hand on glutes) 🖐️
• Asymmetries: Helps address unilateral weakness in post-injury athletes 🩹

🏋️ Performance Applications:
• Strength: Progressively overload barbell 📈
• Power: Add pulse or explosive thrust (e.g., for sprinters) ⚡
• Core Challenge: Hold offset weight (e.g., kettlebell in one hand) 🪨💥

⚠️ Common Mistakes:
• Knee Collapse: Align knee with 2nd toe (use band for feedback) 🚫🦵➡️
• Low Back Arch: Tuck pelvis slightly 🔁
• Hamstring Cramping: Reduce range if needed ❗

🔄 Progressions/Regressions:
• Regression: Double-leg → Single-leg (off bench) → Floor ↘️
• Progression: Add tempo (e.g., 3-sec eccentric), or unstable surface (e.g., foam pad) ⏳🧘‍♂️

🚫 Contraindications:
Avoid with acute lumbar or hip pathology (modify to bilateral or reduce ROM) 🚷🩺

💡 Excellent for bridging rehab to performance—improves glute strength while challenging unilateral stability. Let me know if you want modifications (e.g., post-op ACL, low back pain) 🧑‍⚕️

Acute: Chronic Workload Ratio (ACWR) 📊

Gabbett et al. (2016) proposed the concept of the acute: chronic workload ratio (ACWR) where acute workload is purported to reflect the fatigue aspect of Banister’s model with chronic workload representing fitness. Carbone et al. (2022) highlight ACWR facilitates individual performance development & injury prevention management through the relationship between the acute & chronic workload data.

Internal (e.g.,Heart rate;session-rate of perceived exertion [sRPE]) & external (e.g.,tracking variables) load measures should be monitored, & used to calculate ACWR during training & competition (Malone et al., 2017).

What ACWR?
ACWR expresses the relationship between the work from one week to the next (7-day vs a 28-day period). It gives clues into whether an athlete’s recent training load is about right, too low or a risk.
Formula:
ACWR = Acute Load/Chronic Load

Why It Matters
✅Optimise performance
📋Keep track of athlete readiness
🛡️Reduce injury risk

Two Models of ACWR
1.⁠ ⁠Rolling Average Model🔄
Acute & chronic load are presented as equal weighted moving averages.
Eg:
Acute workload=1400 AU
Chronic workload=1500 AU
ACWR = 1400/1500=0.93

2.⁠ ⁠EWMA: Exponentially Weighted Moving Average 📉
🟠More recent training is given greater weight
🟢Better reflects how fitness & injury risk change over time
🔵Accounts for the decay in training effect as well as non-linear injury risk

Injury Risk Zones (Rolling Model Example) 🚨
ACWR Ratio| Interpretation |Relative Injury Risk
< 0.80➡️ Under Training ⚠️ Higher Risk
1.80–1.30➡️ Optimal Load ✅ Lowest Risk
1.50➡️ Over Training–Danger Zone ❌ Highest Injury Risk

Injury Prevention Tips 🏥
🔺Stay away from training load spikes over 10%
🔻Tapering 40-60% of volume in a super-compensation week
📈 Maintain a high chronic load for building fitness & resilience.

Summary📝
The ACWR offers a snapshot of the load history
Useful for:
📅Planning effective training periods
🚩Recognize red flags for injury risk
📚Evidence-based decision making for athlete development

📖
1.⁠Carbone et al. 2022. https://doi.org/10.3390/jcm11195945
2.⁠ ⁠Gabbett et al. 2016. https://doi.org/10.1136/bjsports-2015-095567

🚴‍♂️ Chasing performance? Here’s what top athletes actually rely on: smart training, science-backed nutrition, and precision pacing — not shortcuts.

While nicotine can give a quick adrenaline kick, it also raises cortisol, which can hinder recovery and long-term gains. That “boost” may be doing more harm than good.

✅ Better, proven alternatives:
🔹 Beetroot juice (nitrate-rich) for improved blood flow
🔹 Timed caffeine (gels/chews) for energy without the crash
🔹 Mindfulness training to build real mental endurance

Train smarter. Fuel better. Perform longer.

#Prehab #Rehab #InjuryPrevention #SportsRehab #SportsInjury #PerformanceRehab #SportsScience #RehabJourney #SportsPerformance #InjuryRehab #SportsRehabilitation

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PERFORMANCE BY NUMBERS