Your fitness levels can have a big boost with what we call ‘break through’ moments.
This is when you have a personal best (PB), or a best result this season (SB).
This challenge is great to have a break through with your running or walking. All you have to do is go out and do your fastest mile. Make sure you warm up first and you pick somewhere flat if you want a fair test.
Then……GO FOR IT!
Hello Everyone! I hope you are all doing well, and making it through lock down all okay!
It looks like we're going to be carrying on for a few more weeks now, and I know many of you have been struggling to find motivation. Those of you who have pushed on, congratulations! For those who have stumbled a bit, do not worry. Despite how it feels, this lockdown will pass and getting back into form will come along, and as always, your team at Dynamic Fitness will be right behind you the whole time.
So what have I been doing? Reading and trying new stuff, more than ever there's been a plethora of online courses and classes appearing so now seems like a great time to absorb some new skills. Why not give it a go?
This week I'm practising yoga along side my running. There's a lot of online classes about and it's something I've never gotten too into, I'm following a series from Yoga with Adriene (https://www.youtube.com/user/yogawithadriene/playlists) to get into the practice. Maybe you'll see a bit of yoga sprinkled into your sessions in the future!
Book wise, here's my current top books for fitness:
1) What Comes First, cardio or weights? by Alex Hutchinson.
A fantastic read that gives solid, science backed and university studied answers to some of the most common questions in fitness. A fantastic myth buster and counter balance to some of the faux information floating about.
2) Periodization Training for Sports. by Tudor Bompa
This book is always high on my list and forever recommended to every sports professional I meet. When you know your exercises, this is the ultimate book on how to put them together more effectively to reach your goals. It's a wordy and far from easy to access book made for people who know fitness and want to laser refine their craft.
3) Strength and Speed's Guide to Elite Obstacle Racing. by Evan Perperis
I got his book to help me out with Tough Mudder, but the information inside is an interesting read all around. It completely rehauled how I approach running training for the better, but also goes into depth on nutrition, race preparation, equipment, functional and supplementary training, but more importantly goes into fantastic depth on mindset and attitude for ultra runners.
4)THE FITNESS CHEF: Eat What you Like and Lose Weight for Life. by Graeme Tomlinson.
This book is a fantastic way to reset mind and have a no bull approach to diet and eating right, which for many people is the hardest thing to do in fitness. It's presented in simple info-graphic form and keeps it so simple to follow. Graeme takes pride in squashing nutrition myths, marketing bull and dealing in truths. A real eye opener for anyone that can't quite get their diet in line.
5) The Body: A Guide for Occupants. by Bill Bryson.
Okay, it's not a fitness book. But it's a fantastic look into the function and history of the human physiology and psychology. Well researched, easy to read and follow it really is an amazing guide to yourself and how it functions.
https://youtu.be/sZ0kM6rhovY
https://youtu.be/zJwy51epEkc
https://youtu.be/RTLvdXimT4w
Sat 4th April 2020
Today I was meant to be flying out to Italy for a training camp with Ironman Champion Joe Skipper. As this can’t happen anymore I have decided to do a 9 day training camp at home in Norwich, and I would love for you to join me for some of the challenges…
Day 1
Run - Timed 5k run or Threshold Run
Cycle - 1hr 30 (easy ride)
So the main challenge here is the Run session. This will give you a bench mark for the start of the training camp, which we can retest next weekend.
I did the Threshold Test. If you have a Garmin you can try it too…
If your Garmin has this option you can use the Threshold guided test to get an estimate of your Lactate Threshold - the intensity level at which your bloomstream starts to accumulate lactic acid. My Threshold was 158bpm and I can now use this to adjust my Heart Rate Zones for my future runs.
Get in touch:
If you completed Day 1 drop me a line and let me know how you got on:
email: ross@getdynamic.co.uk
socials: @thedynamicman
Sun 5th Apr
Cycle - FTP Test (or FTHR test)
Run - 10K (easy run)
So the main test today is on the bike…
Functional Threshold Power (FTP)
For those with a power meter this is a 20 min flat out test. You can then use 95% of your average power to get your FTP. You can use this to calculate your Power Zones.
Function Threshold Heart Rate (FTHR)
If you don’t have a power meter you can still do the 20 min flat out effort. Your average heart rate is then taken to give you your Functional Threshold HR. You can use these to calculate your Heart Rate Zones.
My effort
I did my effort today on Zwift. My legs were heavy to start and it is clear that doing 2 days of testing in a row is never a fair test. However, I am doing these challenges this week to keep me motivated and I will re-test exactly the same next weekend.
My result today was a average power of 253 (FTP 241). This was less that the last time I did it with James from RideHarder but it just shows you that it's always easier when you have someone shouting at you! (plus all the drinks during the virtual Games night last night probably didn’t help!).
I also monitored my HR to get my Heart Rate Threshold too and it was 165bpm. Only a sunny 10k run later to complete Day 2.
Get in touch
Let me know how you get on:
email: ross@getdynamic.co.uk
socials: @thedynamicman
Mon 6th Apr
Strength - Dumbbell workout 🏋️♀️
Cycle - 20 mile Time Trial
Dumbbell workout
Today I start with some strength training. For any runners and cyclists strength work is SO important. It helps improve running & cycling power and reduces the risk of injury.
My strength session today only requires 1 set of dumbbells:
Lunges 3 x 10 each side
Chest Flies 3 x 10
Bent Over Row 3 x 10
Russian Twist 3 x 10 each side
Clean & Press 3 x 10
Cycle (20 miles TT)
The cycling session is perfect for only leaving the house for around an hour
Norwich - Coltishall - Wroxham - Norwich
Tues 7th Apr
Strength - Run specific strength workout 🏋️♀️
Run - 10 x 400m (around the Cinder Track)
Cinder track at Henderson Green
Strength workout for runners
Check this out over on the Dynamic Fitness YouTube channel: https://youtu.be/5iG2JZeAhZc
Run (10 x 400m)
This is a super HARD session around the track
You do 400m flat out then rest for 2 mins
During the 2 mins you do 10 reps on the outdoor gym equipment - I did Leg Raises and Tricep Dips
Target today is to beat my 400m PB!
If you are keen to give this one a go, use your running tracker (I use Garmin & Strava) and find a 400m route. Then give it a go as many times as you can to find your PB….
Wed 8th April
Strength - All body Bodyweight workout 🏋️♀️
Cycle - 1hour ride (including 10 mile TT)
Beautiful cycling in Norfolk
Strength
Today starts with a bodyweight workout.
1. Squats 100
2. Press Ups 100
3. Step Ups or Star Jumps 100
4. Sit Ups 100
5. Burpees 100
I broke them up into sets of 20 💪🏼
Cycle Ride
Today I’m going to go for the classic 10 mile Time Trial. This gives me a chance for a shorter bit of hard work today. The plan is to hit 20mph average!
Let me know if you give it a go!
Thurs 9th April
Cycle - Group Zwift ride
Run - 10k easy run (new route)
Cycle
The main challenge for me today is to have a go at my first Zwift ride.
I just missed the start of the 9:30am ride with Joe Skipper but I joined the 9:45am ride - The Roubaix classic. This ride involved loads of short bursts of power much higher than my FTP.
If you haven’t tried Zwift I would recommend giving it a go - it keeps things interactive and keeps you super motivated!
Cycling on a static bike is also a great way to train without leaving your house, and for me it means I can use my outside time to run today too
Run
This is a new route suggested by my neighbour (we’ve been chatting over the fence). This one takes in the different parks of Norwich - Waterloo & Wensum and will be an easy run to keep the legs moving after the hard cycling in the morning
Good Fri 10th April
Cycle - 20 miles (new route)
Homeworkout- Feel Good Friday!
Feel good Friday workout - 5pm every Friday
Today is the easiest day on my plan
The focus today is having fun and recovering the legs ready for the testing sessions over the weekend….
Cycle (20 miles)
This is a new route today. With new routes I can always take it nice and easy and use it as a chance to explore our beautiful county. With the routes I know well, they are the ones I go for it!!
I have 2 solid 20 mile routes so this will be another one to add to the list :)
Feel Good Friday workout
This is a 30 min workout at home. A good mix of Cardio and Strength work and it’s free for you to join me. Just click the link here on Zoom: https://us04web.zoom.us/j/627945618
Sat 10th April (penultimate day!)
Run - Threshold Test (or 5k run)
Cycle - 20 miles (turbo)
Happy Easter! 🥚
Run
This weekend is all about re-testing against last weekend. I said I would keep the test conditions the same so I made sure to have plenty of cocktails last night at our virtual games night (this time mojitos! 🍹 )
The test for me today is a threshold test but you can also do a 5k timed run. I’m doing my run at Eaton Park and I would recommended picking your favourite Parkrun course for this test.
I’ll also be super happy to clock up some more miles for the littlelifts Virtual Marathon - taking me up to over 50km this month so far 🏃🏻♂️
Cycle
This is a 20 mile easy spin :)
Sun 11th April (last day!)
Cycle - FTP Test
Run - 10k steady
Where the pain happens!
Cycle - FTP test
I can’t believe it been over a week since I was last waking up to do the FTP test…
It’s been an awesome week of training and this is my last real challenge. Last nights cocktail of choice was Aperol Spritz 🍹 (it was hard to resist in that sunshine yesterday! ☀️ )
So it was hard to get up for this one but I wanted to finish what I started. Wish me luck!
Run - 10k steady
This is now one of my favourite routes
Unthank Road - Cringleford - Yare Valley - UEA - Eaton Park - Unthank Road
It’s all about enjoying this last session - feeling fit and feeling lucky to be able to do it 🏃🏻♂️ ☀️
Firstly I want to say how much I’ve enjoyed this 9 day training plan. I devised the programme the evening before day 1 and I have stuck to it to the last mile.
I posted on the blog each day before the sessions so here is a brief summary of how it all went...
Cycling
FTP test Day 2 - 241 watts
FTP test Day 9 - 243 watts
Throughout all the rides I used my Boardman Air bike and I spent as much time in the aero position as I could. There were a mixture of easy rides, turbo sessions and time trials on the roads.
I found some awesome new routes, including the 10 mile TT route in Ketteringham which I would recommend, plus the beautiful intwood road out to Mulbarton. It was also great to ride the Norwich Ring Road when there is no traffic!
The time trials I did were tough but nothing compares to the intensity on the turbo trainer! This shows that I increased my FTP a couple of watts but I’m keen to do these tests again when I am fresh.
Running
Threshold Test Day 1 - 4:11/km
Threshold Test Day 8 - 4:02/km
The above tests show you what pace you can hold at your Lactate Threshold and it certainly shows an improvement due to the extra volume this week.
If you want to improve your running it is important to train at different speeds and the track session I really pushed the pace. The longer tempo runs helped me to explore some new local routes from my house. I have also created a few new segments on Strava - check out the Dover Street Dash and the Portland Street Pump!
Finally the runs were all part of me clocking up mileage for the littlelifts Virtual Marathon.
Strength sessions
I created a little home gym and I have done some great sessions throughout the week.
Strength work is SO important to improve your running & cycling power and it also helps stay injury free. I do some free group workouts if you want to join in:
Mon 11am (over 50s)
Wed 5pm
Fri 5pm
Flexibility
With extra volume often comes extra muscular fatigue and tightness. I did a couple of session of stretching & rolling in the evenings to keep the muscles loose. The paddling pool also helped too!
I am feeling GREAT after this training programme and I would recommend anyone writing up a plan for a week and challenging yourself with some new things. Keep active and stay safe.
Ross
Hi Guys
Here are some running plans to help keep your focused during your one daily exercise session:
5km walking: https://bit.ly/2QOGzvu
First 5km: https://bit.ly/2QREQWi
5KM Personal Best or First 10km: https://bit.ly/3al9Ntv
And for those really trying to push the limits of the quarantine exercise limit (not recommending that at all):
Half Marathon: https://bit.ly/2UFc0cA
Ultra Mararthon: https://bit.ly/2Urt86W
All these plans are designed to stack, so if you finish one, you should be able to simply move to the next one down the list, with some adjustment from the walk to run program.
Gold days are push/goal days, these are the session to push that little bit harder on.
Green weeks are recovery weeks, they usually have a reduced total running load and the runner should focus pacing down, ready for the next push for a few weeks.
Personally I'm going to be doing the 5km PB plan, it's a good mix of hard effort and not being out too long during lockdown, then transition up the half marathon as the lockdown (hopefully) begins to lift up.
Good luck!
Mike
WEEK 2 - SALLY SQUAT CHALLENGE
As we go into April we are bringing back last April's Sally Squat Challenge!
Follow the challenge on our youtube channel: https://www.youtube.com/watch?v=Q1gT76VqI-0
Please let us know if you can complete the whole song before Sunday 6pm
“Some days you just have to create your own sunshine”
Our PT Steph has set the challenge for the 1st week
Hello, Dynamic Fam!
Here we are back with the blog amid a crazy time here in our world: Covid-19. It’s probably all you’ve been reading about, so I wanted to start this post by acknowledging it and our social distancing (hello, virus, please stay a minimum of 3 feet away from me!), and then taking a bit deep breath with you… 1… 2… 3… and changing the subject (for our sanity and mental health!).
Today, a quick note about visualisation. It’s a powerful tool to allow us to progress without actually putting physical effort in. There’s loads of evidence about this (here’s one: https://journals.lww.com/nsca-scj/Fulltext/2012/10000/Maximizing_Strength_Training_Performance_Using.10.aspx), and we can definitely utilise visualising as a tool to progress with training in tiny spaces.
We’ve got a goal we’re visualising here at DYNAMIC, and we were hoping you could help us with it as a community. We are going to see how many PRESS-UPS we can do as a team over the next week. Use the hashtag #pressonwithdynamic and check in with your trainer with your numbers and we will add them to our count.
First, set your goal (hint- it’s Press-Ups!), set your intensity (hands and toes? knees and toes? depth?), and set your count (mine 10 reps of full press ups 10 sets per day!), visualise yourself checking in tonight with your trainer tonight with that goal accomplished, and then DO IT!
We’re here if you need us! Looking forward to hearing all about your press up goals and wins!
Love, Team Dynamic
GLEN’S UPPER BODY YOUTUBE 5 MINUTES: First exercise is press-ups: https://www.youtube.com/watch?v=4OImuKs26qU
Spinach Pancakes with Smoked Salmon & Grapefruit Vinaigrette
These dark green beauties will have you talking like Pop-Eye the Sailor Man in no time. Chock full of spinach and filled with protein, you’ll wish every day was pancake day!
Ingredients:
150g baby spinach
10g fresh basil
480ml almond milk
3 eggs
1/2 tsp salt
1/4 tsp black pepper
130g plain flour
1 tbsp oil (for frying)
Filling:
cream cheese
smoked salmon
fresh basil
romaine lettuce
grapefruit vinaigrette (recipe follows)
Method:
In a high powered food processor or blender (I use a Nutribullet Rx), add spinach, basil, almond milk, eggs, salt, and pepper. Blend until fully smooth and vibrant green.
Add the flour to the mix and blend again until the flour is fully incorporated. The mixture will be quite thin.
Allow to sit and rest for a minimum of 20 minutes before you cook.
Over high heat, drizzle oil into a non-stick pan or pancake pan. Pour in about 4 tbsp of mix (this may be more or less depending on the size of your pan), gently swirl to fully coat the bottom of the pan.
The pancake will begin to dry out and bubble along the edges to the center. Using a rubber spatula, carefully lift around edges, moving towards the centre of the pancake. Once loosened, you will be able to flip the pancake to cook the other side.
Holding the handle of the pan with one hand, with a confident flick of the wrist flip over your pancake (don’t worry if the first one doesn’t land right- mine ended up looking a bit more like scrambled eggs than a pancake- still tastes great!).
Allow pancake to cook for about 30 seconds. Stuff your pancake with cream cheese, smoked salmon, fresh basil, & lettuce. Drizzle with grapefruit vinaigrette and garnish with peeled grapefruit segments.
Grapefruit Vinaigrette
Ingredients:
3 Tbsp grapefruit juice (about half of a medium grapefruit)
grated rind of 1 lemon
2 Tbsp lemon (about the juice of 1 lemon)
2 Tbsp extra virgin olive oil (any oil you enjoy or half will work)
2 Tbsp honey
1 1/2 Tbsp dijon mustard
salt, to taste
pepper, to taste
Method:
In a small mixing bowl, whisk together all ingredients until fully emulsified.
Store in an airtight container in the fridge and use as required
Loved that and still craving pancakes? Try this! Same green recipe as above, but substitute fresh coriander for the basil, fill your pancake with your favourite TexMex flavours: I love sautéing up onions, peppers, & black beans, mashing up avocado for a little guacamole, making some plum tomato & red onion salsa, and drizzling a bit of cheeky sour cream or shredded cheese across the top. Gorgeous!