Since 2005 our Head Coach Kim Ingleby has been working with the GB Triathlon Team as Senoir Sport Therapist and offering Mental Strength Coaching ( a combination of sports psychology, NLP & Hypnotherapy) for the athletes. She has travelled all over the World from Hawaii to Vancouver, plus Lausanne, Hamburg and now to Budapest.
Kim will be heading out with the squad on Tuesday 7th September (until 13th Sept) to look after a team of 500+ athletes, with three other fabulous therapists. She will be offering pre and post massage, taping, strapping & the edge in performance with Mental Strength session. The Age group Team is managed by Malcolm Westwood in an efficient and effective way, and the GB squad looks set to be strong this year.
The event is also set for the Elite, Paralympic athletes and Junoirs so will be an amazing week of talent, competition and fun!
During this time (7th - 13th Sept) Kim willl be pretty busy treating athletes, mind and body so will have very limited access to emails. If you need to contact her urgently or you are out in Budapest and would like to speak to her, please call 07720 845849 or find her in the Sport Massage Room in the Team GB Hotel!
Otherwise expect a reponse to your email as soon as she returns, by Tuesday 14th Sept. If you are coming on a course, or interested in any of our services we will follow your enquiries up immediately.
Read our Blogs on our return on the week, and forthcoming Autumn training tips….. plus follow us on Twitter and Facebook for up to date comments.
So many Energised Athletes out and about racing this weekend - we would just like to wish everyone there very best race yet in the season and look forward to hearing all the stories, results and fun that was had..
All our Energised athletes use our services to help enhance their performance and enjoyment - giving them the best outcome possible … this includes sports massage, core strength and biomechanics, mental strength and hypnotherapy and coaching. If you would like to enhance your performance for next season just be in touch, or look out for our forthcoming workshops over the winter.
Where to start with the Energised Luck …. !
GOOD LUCK to Energised Stewart, Tash, Robyn & Danielle racing at the World Duathlon Champs this weekend in Edinburgh I know you are going to be brilliant!http://www.edinburghduathlon2010.com/
GOOD LUCK to Energised Jeremy, Bob, Sandra, Sophie, Rich, Cath, Neil, Ian, Mark, Liz, Sharon, plus Coach Kim and BAD Tri Co doing the Cotswold Sprint Triathlon - brilliant big group of happy racers! Good times http://www.triferris.com/cotswold/index.html
GOOD LUCK to Energised Liz, Alex, Ian, Katie, Keith and Co, running the Bristol Half Marathon this weekend - I know you are all super fit for this one! Go go go http://www.bristolhalfmarathon.com/
The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives. — William James
What can you do to train you brain for the race? How can you overcome the ‘Wall’, complete that marathon and enjoy it?How can you believe that you can actually do it!
I work with many International athletes to beginners into sport from rugby to running, triathlon to synchro swimming – all with the aim of enhancing their performance, unlocking their full potential and increasing their enjoyment.
Training your brain is like training any muscle in your body – the more you do it, the more effective and powerful it becomes. Races can be won or lost, completed or unfinished, on the mental state of the athlete, often disregarding the amount of physical training they have done.
Below I am going to share some of the top mental strength training tips with you! Grab a piece of notebook, and get involved – these will strengthen your training for any goal and enhance your enjoyment and focus.
Top Ten Mental Strength Tips
Become really clear on your Motivation
·Write down all the reasons why you are aiming to run the marathon and next to the reason – why this is important to you and how this makes you feel – all stated in the positive. Then highlight the top three motivators and pin them somewhere to remind you when motivation is low.
NB. It is important to write things down as this will clarify things in your mind and make things a reality.
Focus on what you want and remember to forget what you don’t want
·Take a moment to write down all the things that are concerning you or making you feel stressed – you don’t know how you are going to do the training, worried about illness, injury, improving your times, not letting people down…
Then write them in a list and next to them write what you can do to change this worry, and how it will make you feel when you begin to Focus on the positive – create a step by step plan for each limiting area.
We get more of what we focus on – so choose to focus on what you do want, and let go off what you cannot control.It will make everything much easier and more enjoyable.
Make a plan that works for you & stick to it
·Write down the amount of training you are going to do per week to allow you to reach your marathon goals (of you are not sure ask a qualified professional to give you advice and support).Then write down all the other things you would like to do, and things that are expected from you (time with family and friends) and your own time to re charge.
·Prioritise the main training sessions in your diary, followed by the key family things and your own time. This will allow you to feel in control on your training, and your family to realise you have valued them which will allow them to support you more.
·Make sure you discuss the plan with your close family and friends so they support and encourage you.
Make yourself accountable with two people & believe in yourself
·Once you have a clear training plan, motivation and positive focus tell two people what you are planning to do, how you would like to feel and how they could support you.By sharing things with people you are much more likely to achieve you goal, and enjoy the process.Choose people who will be positive and encouraging in their support to you.
Keep a feel good training diary, and use positive self talk
·Everyone is advised to keep a training diary of the physical side of things but I would like you to add the mental side of your training to this – write down how you feel on different runs, with different people and on different days. Then you will notice a limiting pattern and can do something to change this – different route, time of day, more sleep, different people, more food or water – the options are many but only if you keep a record..
Be Flexible & Listen to your Body
·Linking with previous point by kind to yourself – so you have your plans and goals but it is important to be flexible with yourself.Listen to your body and if you need to move your rest day then do so, and it you are constantly tired and unmotivated, look at your nutrition – you will need to consume good quality protein and carbohydrates, and have good quality sleep, to give you the energy to do quality training.Without this your mind and body will suffer so be kind to yourself.
Model qualities and training from people who inspire you
·A really important one tip is to choose two or three athletes who inspire you and ‘act as if’ you had those qualities.For instance, you may admire determination, strength and enjoyment as qualities in different athletes. Watch how they behave, listen to what they say, and try to imagine what it would feel like to be in their body – then ‘act as if’ you did have these qualities.It can be a famous athlete, a club runner you know, a celebrity or a friend – it doesn’t even have to be a runner – just a quality you would like more, and a person who represents that quality.
Anchor positive qualities for your race (with music if you like)
·Decide on the four main mental qualities you need to be able to complete your training sessions, and the race. These could be anything from calm, relaxed, motivated and focused to strength, power, enjoyment and energy. For each quality write down all the memories you have of times in your like you have felt, say strength and any people who represent this quality for you, and any music.
·Each time you are training focus on these four qualities – breathing in what you want, and out what you no longer need (any limiting thoughts) – allowing your physiology to be relaxed and focused. If you press your thumb and forefinger together as you think about the qualities, it will act as an anchor point and enhance their potential.
Create a clear, positive outcome
·Take a big sheet of coloured paper (if you don’t have any …go out and buy a piece) and write in the middle “What do I need to make the London marathon a really positive experience” and then write down around it all the things you need from the qualities and training runs, to the clothes you will run in, the sports massages you will have, the money you will raise for charity, the friends who will be there, the food you will eat before and after and the way you will feel when you have completed the race – write down every single positive detail…. Make the outcome really real – a ‘Big ‘Hairy’ Exciting Goal!’ and then work towards it and make it your reality.It is also useful to put some goals down for after the marathon which will keep it in perspective, and help should injury or illness mean you need to postpone the race..
Relax and enjoy your training & racing
·Some may argue easier said than done but I can assure you that if you focus on positive motivation and what you do want – you will be able to relax and enjoy your training – and if you are not – do something that makes you feel good inside and out! Happy training and racing… see you on the start line…!
“Kim has helped me achieve the impossible - to show me that I can do anything that I set out to do. Even the biggest dreams were made to look accessible and doable with her positive, outgoing personality which helped me push forward, taking what was in my head to actually physically achieving it.”
Daz Parker International Stunt Woman
Energised Performance are running a series of Mental Strength Workshops for Performance - the next one is Fri 16th July @ 7pm in Bristol (£20 pp) - if you would like to come, but cant make that date please comment below when and where suits you and we will plan it in! Happy racing!
** Next order being placed week of July 5th 2010- let us know what you want and recieve your TORQ products at discounted prices for enhance your performance and recovery today - we have some stock available now so please be in touch for your discounted requirements… !**
Since 2005 when Head Coach Kim Ingleby competed in the World Triathlon Championships in Hawaii, she has used TORQ Energy Bars & Drinks. She is often asked about which products she would recommend for performance, energy and recovery - the answer is always TORQ. Simply as the products work, and free from any nasty additives which many other similar brands have. The products are easy to digest, definately enhance your performance and improve your recovery time.
Members of Team Energised using TORQ include professional dancers from Strictly Come Dancing, individuals from the GB Synchro Swim Team, Triathletes, Runners and many more….!
Energised Performance stock the following:
Energy Bars: tasty carbohydrate bar - easy to eat and delicious. Avaliable in Tangy Apricot, Sundried Banana, Raspberry & Apple and Pineapple & Ginger, Organic Mango..
Available to purchase as indiviual bars (£1.25 each) or boxes of 24 bars. (£28)
Energy Gels (£1.25 each or £25 for a box of 20) - strawberry yoghurt, blackcherry yoghurt and orange & banana flavours.
Amazingly effective energy gel formulated with research-proven 2:1 Maltodextrin:Fructose blend for 40% greater carbohydrate delivery…
Energy Gels with Guarana (£2.30 each or £30 for a box of 20)
For the extra kick, as above with Guarana - this will give you the edge! Forest fruit flavour or Banofee Pie - new for 2010!
Energy Electrolyte Drink Powder Mix - 500g (£9) - available in Natural Orange, Lemon, Pink Grapefruit or Lemon & Lime flavours.
A unique blend of carbohydrate and electrolytes to the working muscles through a drink that is lightly flavoured, refreshing and most importantly natural!
Recovery Drink (Powder Mix) - 500g (£15)
TORQ recovery is a highly advanced post-exercise nutritional formulation designed to repair, recharge and refuel fatigued muscle tissue after heavy exercise. Includes HMB, Ribose & L-Glutamine for even better repair!
Glutamine - 200g - £18
Ribose - 200g - £30
Postage £5-8 depending on amount etc.
We guarantee these products will enhance your performance, improve your recovery time and help you feel truly energised!
To make an enquiry, place an order and check stock availability please e mail info@energisedperformance.com putting TORQ Enquiry as the subject.
Tomorrow morning …. you may be running the Virgin London Marathon (charities and competition at the bottom of the page!!), or you may be watching it, supporting, working there….(Kim is massaging the Official Virgin London Marathon Team) whatever you are up to, it looks set to be a great day with wonderful weather!
Here are a few final top tips (which you can use for any race) from leading Sports Performance & Mental Strength Coach Kim Ingleby, to help you have your best, most enjoyable run - remember start in the state that will give you the best run possible……believing that you CAN do it!
* Take a big piece of paper and do a mind map with “How can I have my best run possible, and how would I like to feel” in the middle…… then spider off all your thoughts. Include everything from time you are getting up, what you are eating, wearing, how you want to feel (ie. calm, confident etc), visualise each mile and the finish….
* Any areas of worry or concern from the mind map - write them as a list on the left hand side of the page - on the right hand side write the solution - then cross the left out. DO THIS - I promise it will make a huge difference in your focus. So for example - if you are really nervous - write down all the things you can do, feel and focus on to calm your nerves and store them as good energy!
* REMEMBER: You get what you focus on - so Focus on what you want to achieve, and forget what you do not want. You know its okay and normal to feel nervous, but have confidence in the possibility that whilst you may not have run a marathon before, if you focus on giving your best performance you will complete the marathon, and give your best time
* Think of 4 mental qualities you would like to have during the race to focus on - common things chosen by my clients are: Calm, strength, self confidence/belief, courage…. then when you have a difficult patch focus on breathing in the qualities that you want, and breathing out the qualities you no longer need - this will restore your confidence and focus, whilst saving energy
* Keep everything the same as you have done in training - eat what you always eat, drink what you always drink and run in kit you know is comfortable - if you never drink what they offer at the aid stations, dont try it tomorrow - take your own in a little belt your stomach will thank you for it!
* Rest today!! Its really exciting to be involved in the race, with the Expo and all the other competitors but spend the day out of the sun, hydrating, relaxing and being calm -go to the cinema or read a book to quieten your mind if you are nervous…. then you will feel fresh and full of energy on the start line
* When you feel like you are having a challenging mile - as well as breathing in the qualities you want to have - imagine you are ‘modelling’ - being someone who you really admire as a person, who has the qualities you need at the moment - ie. strength, courage etc…. it can be anyone you like, someone you know, professional athlete, celebrity, someone special to you who has passed away - imagine they are with you, giving you what you need to regain your focus and strength to carry on, faster, quicker and stronger This can be really fun and useful so try it!
* Start to visualise the each mile in your head, seeing yourself running each mile, knowing when you are going to hydrate etc….. and then see yourself crossing the finish line. Imagine how you will feel completing your first marathon, or improving your marathon time. Imagine what you will gain from achieving this - pride, fun, excitement, money for charities, reward, contentment …. you choose what you outcome is. So when the going gets challenging, you remember the finish and outcome, and focus on this - then you will and can do it!!
* Finally and most importantly - relax, enjoy it, believe in yourself and be proud you are being part of an amazing race!
To sponsor Richard Branson and his Team, supporting Virgin Unite visit: http://uk.virginmoneygiving.com/giving/run-with-richard/ - and if you donate £5 you could win a week on Necker Island as well as supporting a great cause. This page also has the link to the rest of the Official Virgin Team including Jenni Falconer, raising money for CLIC and Virgin Unite..
For Sports Performance and Mental Strength Coaching contact Kim on 07720 845849 or email her on kim@energisedperformance.com - her clients include Premier League Rugby, BBC3 Last Women Standing, Blockbuster Stunt Women, GB Triathletes, Synchro Swimmers, BBC1 Strictly Come Dancing contestants and many more….
We hope you find this Blog useful for any race you may be doing - let us know how you get on and may we wish you the VERY BEST OF LUCK and HAPPY RACING - the more you enjoy your race, the more you focus on what you want and the more you believe in your own potential, the better each race will be! ENJOY :-)!
On Monday 31st of May my colleagues and friends David, Mark and Co, are holding a Farming family fun day & Strongwo/man comeptition at the Royal Agricultural College, Cirencester and you are all invited for a wonderful day out……there will be:
Farmers Market
Beer Festival
Parachute Display
Pony Rides and Alpacas
Arts and Crafts Fair
Gloucestershire Bee Keepers
Clay Pigeon Shoot
Heavy Horses
Cookery Demo
Bouncy Castles
Sumo Wrestling
Giant Table Football
Beagles
Live Band
Polo Match
Historical Tours
Woodland Walk and more…
Free Admission - share lifts with other lovely Energised ones for a great day out ….plus why not try this for a challenge!!
The College Gym are holding a Novice Strongman and Woman contest, and we would like to invite you to that too if you feel able to participate or just spectate. So if you have ever thought about giving the events a shot this is your perfect opportunity to try them out.
Once again, it is being held on Monday the 31st of May. We are aiming for it to just be a fun competition with fellow competitors there for moral support and not to take thing too seriously. A big group training session.
Women’s Events
100kg Yoke 25m
60kg Farmers walk 25m
Medley: Tyre 3 flips, Duck walk 100kg, Kettle Bell rack carry 16kg
100kg Axel Deadlift max reps in 60 seconds
15kg Dumbbell overhead press from floor max reps in 60 seconds
Loading event: 20kg, 32 kg, 40 kg, 45kg
Novice Men’s Events
150kg Yoke 25m
80kg Farmers Walk 25m
Medley: Tyre 6 flips, 120kg Duck walk, 20kg kettle Bell rack carry
150kg Axel Deadlift max lifts in 60 seconds
25kg Dumbbell Overhead Press from floor max lifts in 60 seconds
Loading event: 40 kg 45 kg 60 kg 70 kg stone
Why not put your training and hard work into practice and achieve something great? There will be a £10 fee for your T-shirt.
It will be a great day of fun for all of the family so contact Kim or email David on gym@rac.ac.uk for more information (just let him know you read this Blog to be looked after well!) Also let David know if you would like to do the event what your t-shirt size is!
You can almost sense Spring is around the corner, so its time to start entering some races, get yourself motivated, be challenged and have some fun this year! A brilliant Series to do just that is the Moti 2XU South West Series - which includes a choice of 13 races, of which you need to complete at least 4, one of which needs to be Open Water.
We reckon that there is enough choice to be going on with there, if you are a beginner or seasoned triathlete. To enter the league you need to fill in an entry form, which you can find on www.trienglandsw.org with a list of the races - you then need to enter each race individually - make sure you do early as they fill up quickly!
And if you want to try the National Ranking Series & Championships or Age Group World Championships qualifiers, or/and British Triathlon membership please visit the link: www.britishtriathlon.org
To get Energised Performance to help put a training programme together for your first triathlon, or to enhance your performance, and for some NLP Sports performance coaching please contact us or call Kim (winner of SW League Age Group section 2009) on 07720 845849 to discuss your needs. We can do this face to face, or on line coaching. Happy training!!
For the Best Triathlon Club in Bristol visit www.badtri.org and for awesome elite coaching contact Andy Bullock www.escoach.co.uk Just say Energised sent you along and they will look after you well
Swim, Bike, Run to a stronger, leaner and fitter body with the BAD tri training camp!
Just think: Winter has been long; Spring should be starting soon with the race season hot on its heels, but it won’t REALLY be warm for another month; Wouldn’t it be fantastic to spend a week training with your fellow triathlon people and with the quality of coaching - only somewhere warm? Like Majorca!?
Well you can…
There are still a limited number of places available on this year’s fun filled training camp in Majorca. The camp runs from March 28 to April 4. We expect the cost to be around £550 for half board accommodation and flights (if we can make it cheaper we will). To book your place, please go to the online shop ( www.badtri.org/eshop_home.php ), select ‘training camp space’, and pay your £200 deposit.
Come along; it’ll be great! And Head Coach Kim would highly recommend the Training Camp - Andy Bullock and the coaching team are first class and will look after you really well…
*While Majorca is traditionally warmer than Bristol in late March, the club cannot take responsibility for the weather or the effects of climate change. If we could, you know we would!
Any questions do post a comment and we will respond to you.. and make sure you sign up for our Mental Strength Workshops coming soon…
What is your fitness goal for 2010? Do you have a charity challenge in mind? Whatever it is we can help you acheive your goals - we have trained people to climb mountains, run marathons, climb volcanoes, trek in the jungle, complete triathlons and we have raised over £15K! Sign up to something today and make a difference to others, and yourself!
So far Team EP are doing the following (may give you some ideas of inspiration….!)
SPONSOR Team EP Lucy Savage running the Edale Skyline 22mile, 4500ft ascent crazy race for Help the Heroes or join her…! http://www.justgiving.com/Lucy-Savage
I know you are going to be brilliant!
