Author: Ruth Martin

Review: Veloforte Natural Energy Gels

Posted on 13/10/2021 by Ruth Martin

Nutrition plays an important role in performance, particularly for endurance training. But with many products containing processed ingredients, could a more natural alternative be the answer? We put Veloforte to the test Sports nutrition generates big money, with the global sports nutrition market estimated to be worth 10.7 billion US dollars in 2020 and set to grow by over 10% from 2022-2028. But increasing numbers of recreational athletes suffer GI issues or simply don’t like to live healthy most of the time and then stuff their body with highly processed ingredients when they’re meant to be doing something healthy, like

Four Foods To Help Boost Recovery

Posted on 26/08/202126/08/2021 by Ruth Martin

Recovery is one of the pillars of progression, allowing you to adapt to training and get stronger. And studies show that these foods are nutritional powerhouses for athletes A diet that is rich in anti-inflammatory foods can help support recovery and reduce muscle soreness meaning you can crack on with that next training session, and perform better. Fuelling effectively and allowing the body to rest and recover from your training will give the muscles a chance to repair, adapt and grow stronger. Cherry Good Studies have found that the antioxidants in cherries can reduce the symptoms of muscle induced muscle

REAL WOMEN REVIEW: RUNNING FUEL

Posted on 26/08/2021 by Ruth Martin

Hate taking sports gels? We asked the GRTW female athlete community what they use to effectively fuel long training rides and runs Fruit and Nut Cases ‘Dried dates are my favourite snack for during a run! Super easy to pack and store, I find them to be gentle on my stomach but packed with easy access simple carbs.’ Angeline Letourneau ‘Trail Mix! I find the blend of nuts (fats) and carbs (raisins) gives a nice blend of sweet/salty and is hearty enough to really keep those long runs on track.’ Mallory Capraro ‘Dried fruit (esp cranberries, cherries, pineapple) mixed with

How to Train for a Marathon on a Summer Holiday

Posted on 26/08/2021 by Ruth Martin

On holiday during peak week marathon training and unable to follow your training plan? Don’t sweat it…follow our guide to staying on track even if you can’t follow your training plan Plan It Devise a flexible plan that fits around your lifestyle or work with a coach who can support you with a bespoke, individulised plan that suits you and your commitments. Trying to adhere to a strict training plan that doesn’t allow for any wiggle room adds additional stress and can leave you feeling demotivated if you don’t manage to follow it to the letter. Remember, whilst running can

FOUR WAYS SWIMMING CAN HELP YOU STAY RUN FIT

Posted on 29/07/202104/08/2021 by Ruth Martin

Out of running due to injury or because you’re off on holiday? Don’t panic. Discover how you can use swimming to overcome injury and stay fit for running Swim with a training focus In order to reap physiological benefits from swimming that are transferable to running, you need to challenge your body to a specific workout in the water. Get your heart rate up; don’t just go for a gentle up and down of the lanes. GRTW running coach and swimming champion, Katie Wright, recommends the following speed swim set. ‘200 metre sets – that’s eight lengths of a 25

THREE WAYS A BIKE FIT CAN TRANSFORM YOUR PERFORMANCE

Posted on 13/07/202114/07/2021 by Ruth Martin

Wondering whether getting a bike fit is worth it? We chat to performance bike fitter, Lydia Dant at Phoenix Evolution bike fitters to discover more When you buy a bike, it comes with stock parts built to manufacturers standards but is not specific to your body. The longer you spend in the saddle therefore, it stands to reason that getting the bike fitted to your body is a price worth paying. ‘A proper bike fit can be the difference between wanting to ride your bike and not wanting to ride your bike,’ explains Lydia Dant, performance lead at Phoenix Evolution

Five Ways to Develop a Winning Mindset

Posted on 28/06/202124/06/2021 by Ruth Martin

When the going gets tough, how can you train your mind to keep going when all you want to do is give up? When training for an event or race, the physical preparation is all you need to perform well and achieve success on race day right? Mmm, not really. Humans are a complicated species and ticking off all the physical sessions on your training plan, whilst 100% important, does not guarantee that the journey to the finish line will be a breeze. The mind plays a very big and important role in performance and will be the thing that

SIX OF THE BEST CYCLING SUNGLASSES

Posted on 26/06/202124/06/2021 by Ruth Martin

On your bike! Cycling sunglasses are not all about fashion but are an essential item for riders throughout the year. So what shades do real-life female cyclists recommended? We asked our community of real women for their top picks. Aside from doing the obvious, and arguably most important job of protecting your eyes from the harmful rays from the sun, cycling sunglasses can also keep out debris from the road, protect from the wind and keep out any bugs that might fly into your face as you are whizzing down that hill. Spiuk SKALA €69.90 – Coaches Recommendation “Not a

THREE WAYS THAT PARKRUN CAN MAKE YOU FASTER IN A MARATHON

Posted on 24/06/202101/07/2021 by Ruth Martin

Want to get faster over a marathon distance? Start using parkrun in your training and see how it can improve your training and race times It helps you to run faster All good marathon training plans, irrespective of whether you are a first time marathon runner or going for a Good for Age place, incorporate speed work (check out the GRTW marathon training plans here). Running faster, makes you a faster runner. But no one likes the thought of speedwork, right? Step forward parkrun. ‘Going faster than your goal marathon pace over a shorter distance helps to get your legs

How to Get a Parkrun PB

Posted on 16/06/202122/06/2021 by Ruth Martin

Get set to getting a park run personal best when it returns this July with our four tips from the Girls Run the World coaching pros to help you get in tip top form Are you excited for Parkrun to make a comeback? Who knew you could miss a Saturday morning 5km quite as much as we have all missed Parkrun? This free 5km running (or walking) Saturday morning event is much loved by many worldwide and for dedicated fans has been something much missed during the pandemic. ‘What we love about Parkrun is that it is open and accessible