1st contact physio

Home
1st contact physio

Musculoskeletal Physiotherapist & Bike Fitter
Specialist in running, cycling and rehab

02/10/2022

Massive well done to everyone who ran today 🙌 How gorgeous was the city & atmosphere!?!

If you fancy a little post half marathon stretch we’ve got spaces in Yoga for Runners at 6pm tomorrow with Ósk. Suitable for all levels and perfect to speed recovery and release sore muscles 🏃‍♀️🏃🏃‍♂️

Book via link below or simply send us a message - 10% discount for all half marathon runners 🙌

https://physiospace.co.uk/schedule/

16/02/2022

Part 4 of 4: Off season strength exercises to improve performance & reduce injuries for runners, cyclists & triathletes. Working on jumping and landing technique to build hip and knee control. Especially useful for those steep trail running descents. Keep reps low and work on form

Perform 3 x 5 reps

#70.3

25/01/2022

Part 2 of 4 off season strength exercises to improve performance & reduce injuries for runners, cyclists & triathletes. Unilateral lower body strength improves running economy, especially when fatigued.

On the bike strength is essential in races when changing pace and for punching up hills on those group rides

Single leg press: builds quad and hip extension strength

Perform 4 x 6-8 reps

#70.3

17/01/2022

Strength training in the off season is key to improve performance & reduce injuries for runners, cyclists & triathletes. Working on unilateral strength is essential to address imbalances and improve trunk control

Part 1 of 4 exercises series:
Single arm kneeling press: This full body movement improved
- Rotator cuff & scapula control
- Core strength
- Works the hips and iliopsoas hip in an extended position

Perform 4 x 6-8 reps

#70.3

11/01/2022

First endless pool swim coaching session with at Heathwood Swimming, Cardiff. Fair to say it will be a game changer.

Top was my initial windmill technique with washing machine effect 😂. Bottom is near the end of the session.

Significant improvement in rotation, glide and a change of my breathing style to every 2nd not 3rd stroke. Finally felt my lats engaged too 🤯. Lots to work on and definitely will be back

17/10/2021

After being postponed multiple times I was buzzing to make it to Ironman 70.3 Majorca. Having never been to an official Ironman event I could see what the fuss was about with an incredible atmosphere and seamless organisation.

The swim was a steady out and back. It was a bit hectic as expected with some barging but thankfully no jellyfish stings (for me).

The bike course was spectacular on the legendary silky smooth Majorcan roads. There was a hefty climb over a 560 metre pass and fantastic views followed by quite a technical ropey descent with a few people coming off. I had an issue with my disc brake rubbing so had to stop twice to fix it, almost regretting my decision to rent a bike rather than bring my own. I pushed hard in the final 20km coming back to Alcudia so may have overcooked it a bit.

Run was tough with heavy legs and I struggled in the heat and sun but the crowds were fantastic with some sipping sangrias at the side of the road 😂.

After 18 months of training for events and with nothing else (currently) booked the plan is to ease back for a bit to let the body recover and see what comes.

#70.3

03/09/2021

Finally joined the carbon club with the Brooks Hyperion elite 2. Very few carbon shoes come in 2e width to but these brooks had quite a generous toe box so just about fitted my paddles with a little toe squeeze.

Close choice between these and New Balance FuelCell RC Elite v2 although they were a little tighter in the upper.

No doubt their rocker sole and stack height make for a comfortable ride. While you can’t feel the carbon plate it’s shock absorbing abilities are noticeable.

Have tested them with a track session and an 18k run and both felt comfortable although did get a small blister on the end of my 2nd toe.

No doubt these will definitely be in my kit bag for Ironman 70.3 Majorca in only 5 weeks.

#70.3

25/07/2021

So first 50 miler (80km) race done! The Lakeland 50 & 100 is a notoriously tough race with multiple big climbs & usually poor weather!

Stats:
Time 13 hrs 52 seconds
2965 metres ascent
267th place out of 1135

Went out a bit too fast for the first 20km and being such a hot one struggled to cool down by the time I reached 30km. Checkpoint 3 was carnage with runners struggling in the heat lying on the floor & even projectile vomiting. Legs felt heavy after 45km but got back into my stride at about the 60km mark. The final climb / descent to Coniston was tough in the dark.

Certainly could of paced it better and was by far the hardest run I’ve ever done, feeling like a broken man by the end of it.

The scenery was stunning and the volunteers at the checkpoints were full of energy delivering cake, pasta, stew and flat cola and bundles of enthusiasm. It’s a classic cult event and with the great atmosphere you can see why.

My wahoo seemed to lose my GPX file the morning after the race 😭 but going to work on retrieving it!

12/07/2021

Looking forward to working at and best of luck to all the athletes competing at Tokyo 2020

Address

Website

facebook.com

Alerts

Be the first to know and let us send you an email when 1st contact physio posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Want your practice to be the top-listed Clinic?

Country:

City: