Health & Performance 3

Health & Performance 3 Physiotherapist
Retül bike fitter
Coach HP3 consists of 3 core elements- Physiotherapy, Retül bike fitting, and coaching.

Tim Pigott is a highly specialized physiotherapist within the field of sports medicine with over 10 years experience of dealing with elite athletes. Tim works for three clinics, Preston Physiotherapy & Sports Injury Clinic (Ribby Hall and Prestons College) and Worsley Physio Clinic in Manchester. www.athletematters.co.uk
www.prestonphysioclinic.co.uk
www.retul.com

“Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else,...
21/07/2025

“Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that.”
Lewis Carroll, Through the Looking-Glass

This line used to make me smile. Now it makes me pause. With each passing year with this metal reinforced body, it feels more like truth than fiction, effort layered upon effort, just to hold ground. Progress, if it comes, is subtle. Hard-earned.

I know there will come a time when I can no longer move through the mountains like this. That day is not here yet. For now, I move with gratitude. Each run, each climb, each descent, a quiet defiance to those who said I couldn’t, and a quiet acceptance that one day they will be right.

The 25-year anniversary is close. It sharpens the mind in this journey to UTMB. A reminder of everything that has passed, and everything that still feels possible.

📷

Big thumbs up for the banana bread buns from by If you’re looking for tasty home made snacks to fuel your training (o...
29/06/2025

Big thumbs up for the banana bread buns from by

If you’re looking for tasty home made snacks to fuel your training (or general adventures) then Emma has produced a cracking recipe book (plus autobiography). Check it out at

My two fussy eaters are fans 😊

Fueling for a 100mile runMostly simple carbs thanks to with a bit of real food by hopefully a few cups of tea at the ...
15/05/2025

Fueling for a 100mile run

Mostly simple carbs thanks to with a bit of real food by hopefully a few cups of tea at the aid stations too 🫖

Crewed aid stations will have extra PH1500 drink to help minimize the risk of cramping and aid hydration. Soft flasks will have 1000mg + 30-60g carbs. Then a good mix of gels and chews.

The new 60g bar is the best in terms of carbs to weight ratio! And the mint/lemon helps freshen the taste buds. Love this new addition to the mix 🙌

The all packaged up for each leg, with laminated flash cards to remind me what I’m doing!!

Big thanks to for crewing me once again 🙏


Another long dance in the mountains coming up. This time 100miles of savage but beautiful Eryri mountains at Let’s see ...
15/05/2025

Another long dance in the mountains coming up. This time 100miles of savage but beautiful Eryri mountains at

Let’s see what this old broken body can do, 👨‍🦽‍➡️➡️🏃‍♂️

Tracking in all the usual places 👍

Thanks to & for the new Spin ultra race 2’s 🔥🔥, as well as & for the support on this journey.


Nearly race week, been a long tunnel but can finally see the light approaching…. Time to rise up to the challenge ahead,...
08/05/2025

Nearly race week, been a long tunnel but can finally see the light approaching….

Time to rise up to the challenge ahead, it’s going to be one hell of an adventure 💪💪

Marathons are hard! (That’s why I do ultras now 😂)Seen quite a few posts these past couple of weeks after the spring ma...
07/05/2025

Marathons are hard! (That’s why I do ultras now 😂)

Seen quite a few posts these past couple of weeks after the spring marathons where people maybe didn’t quite hit their dream targets. My message, don’t give up. It took me 10years to get my sub3.

2007 - London 3:30:51
2009 - Dublin 3:22:04
(Triathlons ‘cause running hurts!)
2012 - London 3:06:49 (good progress)
2012 - Abingdon 3:01:23 (so close!)
2013 - Nottingham 3:13:43 (a bad day?)
2015 - Manchester 3:26:23 (oh dear- maybe I peaked in 2012?)
2017 - Manchester 2:58:39 🥳 (didn’t give up!)

Each one was a lesson. Progress is playing the long game.

Maybe I’ll do another road marathon 🤔

“Keep me alive and I’ll run the London marathon to raise money for you” was the deal I made with the ICU nurse just befo...
24/04/2025

“Keep me alive and I’ll run the London marathon to raise money for you” was the deal I made with the ICU nurse just before going onto life support. They kept their end of the bargain, I kept mine. holds a very special place in my heart for that reason. I’ve been back there several times since, but the first marathon post trauma when I was told I would never run again will always be special (7years of rehab at that point).

For everyone running this weekend, either London (my first) or Manchester (my fastest) have an amazing experience. And if I can get to that finish line…. so can you! 💪

When the upcoming ‘trail’ race has a distinct lack of trails…. time to tune up the rock hopping. 11hrs of scrambling and...
03/04/2025

When the upcoming ‘trail’ race has a distinct lack of trails…. time to tune up the rock hopping. 11hrs of scrambling and boulder hopping in the Lakes this week to get dialled in for the gnarly bits of 100mile. Thanks to coach and fellow athlete for helping fine tune my scrambling skills this week 🙏

Now to freshen up for a flat 50mile actual trail race next week at 😂

2025 race season kicked off this weekend with the Bowland Trail Half (baby brother to their 40mile ultra). Absolutely s...
13/01/2025

2025 race season kicked off this weekend with the Bowland Trail Half (baby brother to their 40mile ultra). Absolutely stunning day on the fells 🤩

Still on the rebuild post injury and surgery, so happy with 5th overall. Onwards and upwards to

Ran in the Ribelle Run2’s which are now available in the UK via - 6mm lugs and full wrap protection were spot on for this terrain 🙏 no spikes needed.

Fuelled by and feet kept warm thanks to twin skin trail socks 👍

Superb event for anyone looking for a low key, super friendly race (and doing good for the community - donations to the food bank was part of the ‘entry fee’)

📸 .humph

Rest and recovery is key to growth, but what is rest? Just not training? Or is it more than that? For many athletes this...
16/10/2024

Rest and recovery is key to growth, but what is rest? Just not training? Or is it more than that? For many athletes this time of year is the offseason which means a greater focus on rest and recovery. However, are you addressing the full spectrum of rest and recovery you need?

Take a read and reflect on whether you are including all these in your life.

Fuel for the work required.That’s a key message we give all our athletes. Your fuelling for training will depend on the...
07/09/2024

Fuel for the work required.

That’s a key message we give all our athletes. Your fuelling for training will depend on the duration and intensity, plus you also need to train the stomach for race day. For me I know (from lab testing) I can take only a little over 90g - not the 100-120g that some are doing now. But, I don’t need 90g/hr for every long session so I can drop it down to 60-70g/hr for those easier long runs & rides.

You also need to practice with the products you intend to race with. For me that’s as the main product, supplemented with the occasional bit of real food on long ultras. Lower intensity training often then is based around more ‘real food’ pouches. When slowly building up the number of grams per hr you can tolerate their chews are ideal as you can add just 15g at a time (2chews in each packet).

So, consider what your training load is for those long runs and rides; are you fuelling enough? Are you practicing your race nutrition? What volume of carbs can you handle on race day?

Are you fit, but unhealthy? As an athlete, pushing your limits requires sufficient nutrition. Much of the talk currentl...
15/07/2024

Are you fit, but unhealthy?

As an athlete, pushing your limits requires sufficient nutrition. Much of the talk currently is on how many grams of carbohydrates you can consume per hour. However, how we achieve this is also important, with the risk of an over reliance on simple gels and drinks potentially impacting long term health and recovery.

Fueling for the Work Required
Your nutrition should align with the specific demands of your training. On heavy training days, increase your intake of those simple carbohydrates to fuel and recover from intense sessions. But on lighter days, focus more on complex carbohydrates with a broader range of micronutrients to support general health and recovery.

Balanced Daily Nutrition Approach:
- Healthy Fats: Avocados, nuts, seeds, oily fish
- Complex Carbs: Whole grains, veggies, legumes
- Quality Protein: Lean meats, dairy, eggs, plant-based options
- Micronutrients: Variety of fruits and veggies

Training Nutrition:
- Gels and fast-acting carbs are useful for high-intensity sessions but avoid over-reliance on them.
- Use whole foods for low-intensity and long sessions.

One option is to use Supernatural Fuel
Their products align with this natural, balanced nutrition approach utilising more complex sources of carbohydrates, along with fats and protein. HP3 athletes have successfully integrated them into the overall training and racing strategies for a range of endurance events.

Practical Steps:
1. Fuel for Work Required: Tailor nutrition to your training demands.
2. Plan Meals: Balanced and timed around your workouts.
3. Read Labels: Choose natural, whole food ingredients.
4. Hydrate Properly: Consistent hydration with water and electrolytes.

Optimise your nutrition to prevent OTS and enhance overall health. Check out the full study [here](https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-016-0048-x).

Address

Manchester

Website

Alerts

Be the first to know and let us send you an email when Health & Performance 3 posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Health & Performance 3:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram