ENDURANCE SNACKS; PARMESAN POLENTA STRIPS

Craving something savoury, salty and delicious? Give these simple and yummy polenta strips a try, the perfect antidote to all the sweet stuff! Bring water and salt to a boil in a large saucepan; pour polenta slowly into boiling water, whisking constantly until all polenta is stirred in and there are no lumps. (Add 1/2 bag of polenta and enough water so that it just covers it. If it gets too dry just add more water and some olive oil). Reduce heat to low and simmer, whisking often, while adding around 2tbsp of parmesan until polenta starts to thicken, about

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The Busy Woman’s Guide to Tri Training

Worried about how to fit triathlon training into your life without burning out? Read on for our top tips to smart training Get a Coach A good coach will help you to develop a realistic, flexible training plan that fits around you, supporting you to fit training into your life, not your life around training. Coaches do the hard work of planning for you so you can get on and enjoy the process of training without worrying whether you are doing too much or too little to keep you on track for race day success. Feel guilty about spending money

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Three Ways to Build Mental Resilience

Always feel anxious about things not going to plan? Use these three tips to help build mental resilience in the face of adversity In the 1980’s, research psychologist Suzanne Kobasa and Salvatore Maddi followed a group of managers over the course of 12 years to better understand and define the notion of ‘hardiness.’ The study found that some managers suffered burnout and a decline in health while others fared much better despite facing the same challenges. So, what was the secret of those managers who fared well? “Those who thrived maintained three key beliefs that helped them turn adversity into

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NUTRITIONAL DEMANDS OF FEMALE MIDLIFE ATHLETES

How does your nutritional demands change as you enter midlife? And how necessary are supplements to support your training and performance or is it all just marketing hype? PROTEIN IS YOUR POWER SOURCE 40+ women need more protein to achieve the same training adaptations and to maintain healthy muscle mass. Aim for around 30 grams of protein per meal with an emphasis on foods rich in the amino acid leucine (essential in the building of muscle). Good sources include lean meat and fish, legumes, seeds, nuts, leafy green vegetables and eggs. Ideally, you should try to consume protein within 30

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Four Reasons Why You May be Bloated and What to Do

You are training strong, racking up miles but are still constantly bloated? Find out why and what you can do to avoid this Slow it Down In our go, go, go culture and the pressures of juggling family life, work and training, how many of you find breakfast is a grab and go affair, squeezed in on the commute or gulped down before your first meeting? ‘We are all rushing to eat, explains Siobhan McHenry, GRTW Functional Medicine and Integrative Nutrition coach. ‘We often eat without chewing but the mouth is where digestion begins.‘ Food is mixed with saliva, beginning

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GRTW GUIDE TO WOMEN’S TRISUITS

Worried about whether to wear an all-in-one tri-suit or separates for your triathlon event? Read our guide to help you decide When it comes to running events, you can pretty much get away with wearing any clothes. But in triathlon, your tri suit is really important because it is the one piece of kit that you will wear for all four disciplines, swim, bike, run and transition.  It needs to fit well, feel comfortable, particularly on the bike, and perform well in the swim and the run.   And, you need to be able to get out of it and back

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sweetcorn pancakes

Sweetcorn Pancakes for Post Training Brunch

Try these simple, savoury pancakes with a hint of chilli and the sweetness of corn for the perfect weekend post training brunch I never measure anything but taste and adapt as I go, so be prepared to do the same and trust your taste buds and your eyes to help ensure these have the right consistency before pouring into the pan. Ingredients 200g plain flour or buckwheat if you are gluten-free 2tsp of baking powder 1 bird eye chilli finely chopped (remove the seeds if you don’t like it too spicy) 3 eggs, beaten 100m milk or plant/nut variety 300g

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THREE SIGNS PERIMENOPAUSE IS AFFECTING YOUR TRAINING

Feeling constantly tired, aching more and slow? If you are in your forties, it could all be due to perimenopause and you CAN do things to improve how you feel and perform Perimenopause is the chapter in all women’s lives where production of oestrogen begins to fall, creating imbalance with progesterone and testosterone. Usually beginning in your forties, it can last for up to ten years before you hit the menopause. Menopause is the term given to the one day after you have not had a bleed for 12 months. If it was all just a case of hormones, we’d

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Project Marathon Autumn 2022 applications are now open

Do you want to have your own coach, a progressive training plan and monthly calls to keep you accountable? Apply for one of eight places to train for London marathon 2022 Crossing the finish line of a marathon is a journey that starts before you even put on your trainers. It starts with setting goals, intentions and focus. Then following a progressive, structured training plan that includes strength and mobility. If you are serious about achieving your goals this Autumn, and would love to have the input of a coach apply to be part of my Project Marathon Autumn Team

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Marathon Mastery Series: Secrets from Behind the Scenes

How can you have the best experience on marathon race day? We spoke to some of the people who work behind the scenes at big races who have seen it all to get their top, insiders tips on how to have the race of your life, all captured with a great photo. The Race Marker Ever wondered why you can run the same race as a friend but they have run a shorter distance? It could all be due to the magic line. At the Virgin London Marathon, you will notice a line marked on the road which shows the exact

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