Nick Frost Performance & Exercise Coach

26/07/2022

Where do I start! I was so close to not starting the middle distance duathlon at Castle Howard on Sunday but I decided to give it a try and see if I could get some miles in the legs.

I have no idea what has happened to my fitness since being ill, leading up to the event my HR was through the roof with very little training for 4 weeks, on event day I surprisingly managed to control HR but had nothing in the legs, every lump in road was a struggle!

On a positive not I could have DNF’d several times but pushed on even though my body was broken, maybe stupidity better way to describe it!

To say I was relieved to see my daughters for the finish was an understatement!

With four weeks until Aberfeldy I have no idea how to approach training, a week off to reflect and recover before making any decisions.

26/01/2022

Gorgeous early morning 400/200 track intervals followed by a swim in the pool. Running is improving massively but when will the swimming improve!

07/01/2022

If your considering incorporating regular exercise into your lifestyle it’s probably worth asking the big why. If it simply to lose weight chances are your motivation to exercise will wane along with your other new year dieting goals.

It’s time to look at exercise differently.

Chose to exercise to improve your physical and mental health, to be happy, exercise to build strength so you can do more with family and take part in activities you never could, exercise to be social and meet friends and new people, exercise to challenge yourself and build confidence, exercise to live longer and better.

https://www.linkedin.com/posts/ted-conferences_these-are-the-long-term-benefits-of-regular-activity-6884144105140609024-oLq7

These are the long-term benefits of regular exercise for your brain. Watch Wendy Suzuki's full TED Talk here: http://t.ted.com/0vCZnuB... 839 comments on LinkedIn

04/01/2022

An interesting recent article, if some what technical, exploring the benefits and pitfalls of periodising nutritional strategies for exercisers and athletes.

The take away for me is if you are considering experimenting with a low carb high fat diet then beware and seek advice on how to periodise the short and medium cycles effectively into your training and as per the statement below recognise that our bodies need a plentiful supply of carbohydrates in order for us to perform at our best.

‘there is continued interest in increasing rather than decreasing CHO dependence to improve performance of events of sustained high-intensity exercise at intensities around the “lactate threshold” (e.g. the marathon) to take advantage of the greater economy of ATP production from the oxidation of this fuel’

http://researchonline.ljmu.ac.uk/id/eprint/10171/1/Stellingwerff%202019.pdf

01/01/2022

Happy New Year everyone! I hope 2022 is a good one and you all reach your goals!

I sporting my new (affordable) aero helmet from planetX to go with my new aero wheel set which I’ll post later on once fitted to my Canyon. I’m hoping lots of small gains will help me reach my 2022 goal which is to push hard for a middle distance age group place with the performance goal of going sub 5 hours at middle distance tri.

To achieve this I have set about 30 process and mastery goals each leading to the individual swim/bike/run performance goals, including new PB’s, daily strength exercise goals, TT loop times, nutritional targets, min sleep hours, daily stretching mins, etc. It’s a great way to set yourself up and focus on mastering yourself rather than looking too far ahead.

What’s everyone else’s goals for 2022?

29/12/2021

What a brilliant Christmas gift from my lovely wife! I never seem to find the time to get a sport massage and I’ve only been using it for a few days and my legs feel amazing! If your looking for an affordable massage gun I can highly recommend this one!

23/12/2021

Some great tips for those wanting to improve their swim technique In 2022. Totally agree with improving reach through flexibility exercises to open up the shoulders!

Want to improve your swim? Here is some advice from some of the best swimmers and coaches in triathlon, including Jess Learmonth, Lucy Charles-Barclay and Henri Schoeman

15/12/2021

It’s amazing what a really challenging goal can do for your training. I did my first iron distance event in July then had a couple of months without much direction until I decided I wanted to compete at middle distance in 2022. Notice the word compete not just make up the numbers!

I’ve never been a fast runner or swimmer but what I lack in natural ability (and height) i
I make up for in determination and belief!

I’m really pleased with my progress over the last month or two, my sustained running pace has increased to around 7:50 min/mile (7:30 half goal) from the 9:30 I was running for full distance, and my half swim pace is teetering under the 2:00 min/100metres for the first time!

Challenging for a GB age group place is my dream and my goal, if not in 2022 then 2023! Lots out of my control but I am starting to tick off the things I can control!

Oh and the wife has come round to me buying X+1 bikes!

Keep safe and train hard ;)

08/12/2021

02/12/2021

It’s snowing outside, turbo time!

What’s everyone up to this weekend?

23/11/2021

Great peace of research suggesting that short 30 second 100% bursts activate better VO2 and muscular strength adaptations than longer high intensity intervals over a same session duration.

https://pubmed.ncbi.nlm.nih.gov/32267032/

What this means for you? You should keep your interval session ‘On’ segments shorter ensuring the 100% efforts are 100% and not 95% to maximise physiological gains.

A great 45 minute run session:

10 minute progressive warm up
30 minutes 400m loop with 300m 50% effort followed by 100m max effort
5 mins cool down then stretch

Adaptation and Progression:

Change it up 200m at 50% and 200m at 100%
Change loop to incorporate a hill element to get up to max quicker.

Enjoy!

The purpose of this study was to compare the acute effects of time- and effort-matched high-intensity intervals on physiological, endocrine, and skeletal muscle molecular variables in elite cyclists. Eight elite cyclists performed short intervals (SI: 30-seconds) and long intervals (LI: 5-minutes) w...

19/11/2021

Wow a very rare tropical 17’c in the North East of Scotland today! Snow forecast next week!

After a week off the bike due to having a wisdom tooth extraction being out on the bike was very much welcomed today!

I seem to have lost my way recently after a really productive couple of weeks on the turbo doing high intensity intervals, need to find the winter mojo! New bike? New Turbo? Nope, I’m going to get my long bibs out, winter shoes, and do up my winter Canyon Ultimate bike, new cables, new 25 back cassette and chain, sacrificing my summer wheels ready for a new purchase in the spring and get outside as much as possible this winter!

Have a great weekend everyone!

16/11/2021

If your looking to improve your confidence and performance in 2022 then check out this workshop I am presenting on the 4th December at Total Endurance!

Physical training gives you the ability to perform at a high level but training your mind allows you to perform at your best.

Hopefully see you there!

25/10/2021

A great day out with on perhaps one of the last warm(ish) days out of the year. A leisurely ride out to Bennachie a local landmark (in the distance behind me) followed by a run/walk up and down the hill and cycle home again.

03/10/2021

The winds have changed and the temperature is dropping fast and it’s only October! Welcome to Scotland!

What’s everyone’s plan for the winter? How are you going to maintain the commitment to training? What’s next years goals?

I have the crazy goal of trying to get a sub five hour half iron time next year so my winter training is going to focus on getting faster on the bike and run, improving swim technique and getting used to some intense turbo sessions!

I’ve booked one half already and plan to book another two as well as do some standard distances to help improve my hilarious transitions!

I’d love to hear what everyone is up too.

P.S. I almost bought a Wattbike then decided to keep saving for a new aero stead for next year!

Have a great week!

14/09/2021

Something to ponder :)

12/09/2021

What a great day at the start of the final stage of The Tour of Britain!

Thank you for the picture with my girls it made their day.

Motivation to get started on my next challenge topped up and ready to go!

07/09/2021

Hi everyone!

It has been far too long since I engaged with you all! I have had a mad summer and have only just landed again!

I’d love to hear how everyone is getting on, what you have been up to, what your health and fitness goals are going forward.

I have some more PT slots coming available for early morning and evenings if anyone is interested, if so please get in touch and please share with friends.

If anyone is looking to work towards an event next year and wants a program, one to one psychological and motivational support, nutritional advice and more then I am going to be launching a monthly package that will get you to your event in the absolute best physical and mental condition! Again if you are interested or know of anyone who might be then please share.

Have a great day!