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Today we’re working on power endurance and the ability to keep working once your initial power wanes.

For today’s workout following your warm-up find a moderate hill of 5-8% grade lasting at least 400m with a 100m run in and finish your warm up with an easy cruise up the hill and back down again. Whilst you’re doing this use your GPS to mark out 100m and 400m on the hill using ether landmarks or something easily identifiable to you (sticks/rocks etc).

When you’re ready you can start;

“Run for the Hills”

Complete 4 x 15 Second sprints off 45 seconds rest
Complete 1 x 400m run for time
Recover for 5 minutes with an easy jog down the hill and back to start.

Repeat twice more and combine your 3x 400m times for your total time/score.

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This section is still under construction. Info coming soon!

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WHAT FUEL IS REQUIRED DURING EXERCISE? During high intensity or long endurance exercise, carbohydrate is your dominant fuel source. This is simply because fat and protein cannot be metabolised quick enough to keep up a supply of energy to meet the demands of the exercise. Within the body carbohydrate is stored as glycogen, and this
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hr#vc_separator_1 { border-color: #c0000d; margin-top: 30px; margin-bottom: 30px; border-style: solid; border-width: 2px; } WHAT ARE BCAAS? BCAAs are branched chain amino acids. Amino acids are the building blocks of protein. There are 20 different amino acids, and all the structures in our bodies, be that muscle, bone, tendon, hair, skin are all made up of
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What are they? B-vitamins are commonly used in sports supplements due to their role in supporting energy metabolism and other beneficial physiological effects such as the reduction of tiredness and fatigue or supporting the immune system. Some are more common in the diet, but others such as B12 can be deficient in certain diets for

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What is betaine? Betaine is the more commonly used name for Trimethylglycine or TMG. TMG is a derivative of the non-essential amino acid glycine. TMG is most commonly found in our diet in beetroots, whole grains, spinach and shellfish.   Why is it important? One of Betaines primary functions in the body is to aid

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What is citrulline malate? Citrulline malateis an amino acid compound famed for it’s potential to delay the onset of fatigue during high intensity exercise. As such it is commonly found as an ingredient in most pre-work out supplements. It is a non-essential amino acid originally derived from watermelons.   What is it used for? Originally

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What is caffeine? Caffeine is a central nervous stimulant that has been widely researched within sports nutrition and used by many athletes both professional and amateur the world over to great effect.    What are the benefits of caffeine? Caffeine doesn’t provide any additional energy in itself but during periods of high intensity exertion it

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What is it and what does it do? L-carnitine (or acetyl L-carnitine) is a non-essential amino acid that is famed for its role in fat metabolism. Without L-Carnitine our body wouldn’t be able to use fat as fuel and we would be completely dependent on our limited glycogen stores and protein breakdown for energy, which

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