Month: July 2023

What is a stitch? Stitches are sharp, stabbing abdominal pains that may cause you to stop or slow down. This is more common in distance running and may also result in pains in the neck or shoulder. Why do we sometimes get stitches when running? And, more importantly, what can be done to prevent them from happening in the first place?

There are two theories about the causes of running stitches. The blood pumping to the legs during exercise causes pressure on the diaphragm. This is theory A, Theory B says that the stitch occurs when your body is trying to digest while exercising.

A stitch is annoying in either case. Here are the top five tips to prevent stitching while running.

You can get rock hard abs! You Should At The Very Least Strengthen Your Abs

A strong core can do more than prevent stitches. It will improve your posture and form when you are doing duathlons or Triathlons. A strong core will also help you avoid getting a stitch by protecting your internal organs. It can also give you greater control of your pace. If you are prone to getting a stitch while running, you may want to incorporate some Core Exercises in your training routine. These exercises are worth it and will help you prepare for the next race or training run.

The No-No for Massive Meals before an Event

Theory B says that digestion is a major factor in whether or not we experience a stitch. It is important to maintain a healthy diet when you are running. Experts say that while it is important to fuel up for your run before heading out, you should avoid eating too much food just prior to your trip, especially if the meal contains a lot of fat or fibre. This will take longer to digest. The digestive system is complicated and no one size fits everyone. Try different things and see what you like. You can use gels, a pre-run snack, or even eat a small meal before your run.

How To Breathe Effectively

Running and the way you breathe are often linked. Theory A says that the diaphragm is responsible for all of this. It is believed that chest-based shallow breathing does not provide enough oxygen to the muscles. How can this information help? If you concentrate on your breathing quality from the start of your run, you can prevent stitches. It is important to breathe deeply and through the nose, and not from the chest. Try to control your breathing by thinking of it as a fluid movement.

Warm-ups Reduce the Risk

As breathing can be linked with a stitch, you should prepare your body to perform the activity. You will find your breathing uncontrolled and erratic if you jump from standing to sprinting immediately without warming up. You may also experience difficulty breathing or discomfort if it is cold. Warming up your body helps prepare it for physical activity and increases your heart rate slowly, which regulates your breathing.

Keep Your Fluid Intake High

It has been reported that fruit juice can cause stitches. Sugar is leaving the body. While you may want to avoid sugary beverages and fruit juices, staying hydrated is important when you’re running. Dehydration can cause a stitch. Drinking sports drinks or water while you run may help prevent this. It’s important to know that while water is essential, too much of it can cause stomach discomfort due to the excess water. It’s best to drink little by little before your run.Get your next event booked in. Book a Duathlon Event near you today.

There is a lot of talk around sleeping and training, so here are just a few pointers on why we believe that sleep should be a vital part to any sort of training program.

Everybody sacrifices sleep hours for training hours? Duathletes are no exception. We all set alarms at ridiculous hours in the morning, even though sleep is a vital part of any training program. It’s not just runners or duathletes. I’m sure many cyclists get up early on Sundays to attend their club rides.

Athletes cannot achieve their full potential without adequate sleep. Fact. Athletes who sleep less than four hours per night metabolise glucose in a more efficient manner. Cortisol levels are higher as well during sleep deprivation. If you cut out your most important training component, then you won’t perform well. Simple.

So You Find It Difficult To Sleep The Night Before A Race Too?

Pre-race insomnia can affect anyone, whether they are preparing for a marathon, duathlon or Ironman. Even pros have trouble sleeping before races.

You can rest assured that a sleepless night the night before your race will not affect your performance as long as the week prior to your race you’ve gotten enough sleep. The adrenaline surge will make you more alert, and better prepared for the race. Many people have achieved personal bests in spite of pre-race sleepiness.

Let’s sleep better and more during heavy training periods and the days before races.

Stress Doesn’t Help Anybody 

The night before your race, sort out everything you will need. Remember the “nothing-new rule” on race day.  Keep everything the same including race cloths and nutrition that you have used through your training.

Feed Your Body

You should eat your last meal at least a couple of hours before going to sleep. The feeling of being full will not make it easier to sleep. At least 6 hours before going to bed, avoid caffeine and alcohol.

Prepare Or Prepare To Fail

Prepare your breakfast and snack foods in advance. Relax early. Take a warm bath, listen to music or podcasts or read a good book. Do not look at your mobile phone.

Try to slowly shift your sleeping schedule the weeks leading up to your race. This will allow you to go to sleep and wake up earlier. This way it will not feel as if you are making a drastic change the night before the race.

What you need to take from this is get more sleep. Not strictly doctors orders but we are guessing none of you are going to argue with us.Once you are rested make sure to get yourself booked on to one of our next Duathlon Events. If you’re not ready for that, why not take a look at our blog post about stretching.

Recently, you’ve likely seen more cyclists out on the road. Cycling is on the up and up. It’s an easy, flexible and fast sport that can get you to your destination in minutes. It also results in fewer injuries and joint pains over the long term compared with running.

Some people are hesitant to cycle, possibly because of the dangers that could be associated with busy streets. But don’t let fear stop you. Cycling is a great activity, but only if done properly.

This keeps you healthy

Cycling is good for your health. Cycling is a cardio exercise which increases your heart rate. It can also reduce your risk of getting illnesses like cancer and heart disease. Cycling regularly can improve posture and stability, which makes it a great exercise for daily activities. Cycling is also great for anyone looking to tone up or lose weight. Cycling burns up to 400 calories an hour, and it works your legs, arms and glutes. It’s an excellent full-body workout you will feel immediately.

Better Than A Stress Ball

The mind is also benefited by cycling. Exercise has been proven to reduce stress and anxiety by releasing endorphins. Focusing on the rhythm of your pedal stroke, speed and location in nature can help reduce anxiety and stress. Next time you feel anxious or stressed out, head out for a bike ride and focus your mind and soul.

You can get from A to B at a cost-effective price.

In the last year, cycling has gained popularity because it allows us to travel quickly and without having to use public transportation. Cycling is an excellent way to get around without having to spend a cent. It’s amazing how much money you can save if you don’t pay for petrol and train tickets every week during your commute. It’s also a great way to have an adventure. There are many epic biking trips you can take in the UK. The more you ride, the faster you will become. The steep, ominous hill will no longer phase you. You’ll be zipping to work within minutes.

A Big Happy Family

Some cyclists enjoy the solitude, while others are drawn to the sense of camaraderie that the sport brings. It’s a special experience to ride with friends, and reach your destination as a team.

This is a very green thing to do

Cycling is an environmentally-friendly way of getting around, much like walking. You probably know that car emissions contribute to global warming and ground level ozone. We have a great alternative in cycling. Now is a great time to get started, as cities in the UK have become increasingly cycle friendly. Cycling is not just good for you, it’s also great for others. This is truly a win-win situation.

The Nature of Your Soul.

It’s great to cycle because you can connect with nature and experience a sense of adventure. Even if you live in a large city, it’s usually pretty simple to ride into the country. Cycling can also help you navigate nearer to your home, and give you a greater sense of the neighbourhood.

It’s easier on the joints than running

Exercise is important for our health. For some, exercising is more difficult than putting on some shoes and going to the gym. Certain exercises may not be possible for people with disabilities, chronic illness or injuries. Cycling is a low-impact exercise that is gentle on joints. It is a good alternative to HIIT or running. This is a great option for people recovering from an injury or those with back pain and arthritis. If you are unsure, consult your doctor before riding a bike.We don’t currently have any cycling only events on our calendar but we do specialise in Duathlon Events so feel free to take a look at them and get yourself booked on.

Multisports, such as triathlons, duathlon events, and aquathlons, are not just a test of individual athleticism and determination. They are also a testament to the power of community and teamwork. Behind the scenes, a group of dedicated individuals known as marshals plays a vital role in ensuring the success and safety of these events. In this blog post, we will explore the importance of marshals and how their contributions make multisport events truly exceptional.

1. The Guardians of Safety: Marshals are the unsung heroes who keep participants safe throughout the course of the event. They diligently monitor the routes, intersections, and transition areas, ensuring that athletes can focus on their performance without worrying about traffic or hazards. Their presence provides reassurance to both participants and spectators, creating a secure environment for everyone involved.
   
   
2. Course Navigation and Support: Navigating a multisport course can be challenging, especially for first-time participants. Marshals serve as invaluable guides, directing athletes along the designated routes and offering support and encouragement along the way. Their knowledge of the course layout and key landmarks is instrumental in preventing athletes from getting lost and maintaining the integrity of the event.
   
   
3. Motivators and Cheerleaders: Imagine swimming against the currents, pedalling up steep inclines, or pushing through the final stretch of a run. The presence of marshals at various points along the course provides a much-needed boost of motivation for participants. Their cheers, applause, and uplifting words of encouragement can make a world of difference in an athlete’s mental and physical endurance, pushing them to give their best effort.
   
   
4. Emergency Response and First Aid: While rare, accidents and medical emergencies can occur during multisport events. Marshals are trained in basic first aid and emergency response protocols, ensuring that immediate assistance is available if needed. They act as the first line of defence in addressing injuries, providing comfort to athletes, and coordinating with medical professionals for timely and appropriate care.
   
   
5. Smooth Transition Management: Transition areas are the hub of activity during multisport events. Marshals efficiently manage these areas, ensuring a smooth flow of participants, equipment, and timing. Their organisation and attention to detail play a crucial role in maintaining the event’s structure and preventing any unnecessary confusion or delays.
   
   
6. Community Engagement and Spirit: Marshals are often volunteers from the local community, coming together to support and celebrate the multisport event. Their enthusiasm and dedication create a vibrant atmosphere, fostering a sense of camaraderie among participants, volunteers, and spectators alike. Marshals embody the spirit of multisport events and serve as ambassadors, showcasing the unity and inclusivity of the multisport community.

Multisport events are not just about crossing finish lines or setting personal records. They are an embodiment of teamwork, perseverance, and the incredible support system that exists within the multisport community. Marshalls, through their selfless contributions, elevate these events to new heights. They ensure safety, provide guidance, offer motivation, and embody the true spirit of multisport. So, the next time you participate in or attend a multisport event, take a moment to appreciate and acknowledge the marshals who make it all possible.

Remember, marshals matter, and their presence is invaluable in creating memorable experiences for athletes and spectators alike.