Extrafit Health & Performance Clinic

17/08/2024

A just amazing day at the Superhero Triathlon. I did the bike leg with a truly amazing brain injury client. He so nearly lost his life in a car crash 11 years ago, these days he rises to the most incredible challenges….20km done in 1hr 4mins. Even Claire Balding agreed… 🤣

27/07/2023

A brilliant team of neuro physio’s! Proud to work alongside them with numerous clients every week…..

Team outing to Portsmouth Headway family event today.

10/05/2023

Lookout Brownlee brothers - these are ones to watch!

While Tim might have missed the 'take your son to work day' on Thursday 27th April... someone didn't forget! 😉
And that certain someone, got their very own VO2 Max test having always been inquisitive as to what Daddy does. Removing the lactate testing, and increasing the ramp by just 10W every minute - 10yr old Sam managed a max 198 Watt output, recorded a VO2Max of 53ml/kg/min and boasted a 3.2 litre lung capacity. And confirmed following the test, "I think I could have given it more!" - Oli of course, provided some motivational input from the sidelines.

We'd like to add that Tim and Extrafit do not offer VO2 Max testing for children, and recommend our usual athletes are at least 16 years of age before embarking upon test such of this nature.

However, backed by science 🤓, if we follow the guidelines set by Yuri Verkhoshanky in the sixth edition of 'Supertraining' then the ideal age for children to start training as cyclists to reach specialised and high performance levels is 9-10.

03/05/2023

At Extrafit we're passionate about getting you to the absolute top of your game! And we have 20 years experience of working with a range of athletes and sports people including runners, adventure racers, racing drivers, triathletes, and many more!

We're offering marathon and ultra distance runners a comprehensive program of physiological testing and health assessment. This includes VO2MAX and Lactate Profile Testing to establish key thresholds and training zones, Metabolic Efficiency testing to investigate carbohydrate and fat utilisation at different intensities as well as health assessment and nutritional consultancy, all within a private clinic in south Hampshire.

Our Marathon & Ultra Runner Performance Physiology package includes all necessary information crucial for establishing a benchmark as to where you are now as an athlete and provide you with all the key metrics and information to optimise your training and nutrition to achieve your personal goals.

Do you want a PB this year?
Send us your details via our online form to get started! 💪
https://extrafit.co.uk/marathon-ultra-runner-performance-physiology

26/04/2023

Resting Metabolic Rate Test & Nutritional Feedback

Resting metabolic rate is the number of calories burned while your body is at total rest, often expressed in kCal/day. Your RMR is important to understand as it typically accounts for the largest portion of the body’s total energy needs. Your RMR decreases approximately 0.01 Kcal/min for each additional 1% of body fat, which is why balanced nutrition is so important to maintain a healthy body fat percentage.

Knowing your RMR, and how your body utilises fat stores to provide energy is highly important if you are training for an event - as we'll want to ensure you can sustain your output!

An RMR test at the Extrafit gym costs just £95 and includes your fully customised report. Contact Tim today to get started.

19/04/2023

Peaking is a cyclists nirvana.

Training has gone well, your head is 100% in the game, you're riding fast with very little effort, and you're recovering quickly enough to feel like you could continue to ride for miles! Race results are personal bests - and if you've got the timing right - you peak for your most important races.

Yet, what goes up (very unfortunately!) must go down - and with a peak, there is almost always a trough. You'll feel depleted and racing doesn't seem to hold the same joy. 😪
But fear not, Tim's here with some sports science intel, and the benefit of 20 years endurance experience to help you ride out those troughs! Here's Tim's advice:

"I've personally seen riders who continue to push themselves hard and either overtrain, or enter too many races following a peak - and the aftermath can be catastrophic. You'll feel both emotionally and physically burned out - and the results of it can last for months or years even.

Following a race, I would strongly advise at least a week, or more to rest and recover! Chill out, go for a gentle walk - or if you must, a very gentle ride. Stand on the sidelines and cheer for your comrades instead, do some bike maintenance, or you can start preparing your training plan for the rebuild! 💪 Following a rest, you can then start the transition to increased intensity - and finally resume your competition training.

And of course! I love using cardiopulmonary exercise testing and helping athletes reach their best, which I feel is best approached by measuring your current performance, at any point in your training program.

So, first and foremost to benchmark where your at - A VO2 Max & Lactate Profile Test will assess your cardiovascular fitness - and establish your key training thresholds, giving you the blueprint for better informed training as you build training back up. Next up, a Metabolic Efficiency & Fatmax Test will show you how your body metabolises carbohydrates and fats at different intensities. The results from this test will again allow for optimum training intensities, and an improvement in both your ongoing and race day nutrition too."

Tim setup Extrafit to help athletes reach their best, enjoys using himself as a guinea pig to speak from first-hand experience, and has all the facilities and equipment to test and measure your performance to ride through peaks and off-peaks! Send us a message if you'd like help on your journey.

12/04/2023

What difference does measuring your performance make to endurance event training?

Our graph shows an endurance athletes Cycling Power Output Vs % Carbohydrate & Fat Use.

These results from a VO2 MAX & Lactate Threshold profile test completed January 22' & June 22' were to determine optimum training zones for a competitive event in July 22'. As you can see, the performance improvement is astonishing!

Lactate thresholds have improved considerably - yet the most significant and welcomed change was the huge improvement in the ability of their body to use fat as a fuel. In January, above a 100W power output, the body was entirely dependent on carbohydrates to fuel exercise. Only having a finite store of these would have meant running out of energy fast during the event! Conversely, as the graph shows for June, right though to a high power output of 240/260W, the body was still able to mobilise fat stores to provide energy. (Highly important if you are training for an event to be able sustain your output!)

Are you training for an event and would like to ensure your training is as effective as it can possible be?
For your own set of customised results, including key training zones and accurate heart rate measurements - book a VO2 Max & Lactate Threshold profile test at Extrafit.

Message Tim to get started. 💪

05/04/2023

Strength and Conditioning is about more than just lifting weights!

It encompasses the entire development of the athlete and targets those areas that will improve overall physical performance. Alongside improving endurance performance, regular S&C training can reduce the likelihood of an injury too. Research shows that getting appropriately stronger is the one thing that consistently improves running economy and cycling efficiency.

A fully comprehensive screening with Tim at the Extrafit studio includes:

💪 Full musculoskeletal assessment
💪 Prescription of personal home exercise or rehab program
💪 Training, Rest & Recovery Advice

Contact Tim today to get started on [email protected] or call 07971 226931.

29/03/2023

What are the top 4 benefits of having a Personal Trainer?

💪 Accountability. Research proves time and time again that the more support someone has with their health & fitness goals, the more likely they are in achieving them.
💪 You'll learn more! A qualified instructor is well versed on human physiology, biomechanics, nutrition, exercise science and more. They will help you with proper form, how to use equipment and advise on what equipment, and what exercises & training will be most effective for you.
💪 Goal setting. Having a PT on your side will help set realistic & attainable goals, based on your unique experience & abilities, ensuring continual & maintainable progress.
💪 Exercise Variety. Research shows that variety in your exercise routine, not only maintains an individual's motivation, but has similar muscular effects too.

Key takeaway? Instructing a PT is a conscious decision to make an investment in your health and fitness - and ensure that you do reach your goals.

See how Tim helped one individual reach their goals in our case study here > https://extrafit.co.uk/personal-training-hampshire-client-case-study

23/03/2023

Ever wondered what it takes to train for a 100 mile mountain bike ride? 😮‍💨

With 6 months of focus and plenty of pedal power, read Tim's personal account of the training process and preparation for the CX Century: South Downs 100-mile MTB ride in 2022.

👉 https://extrafit.co.uk/profile-of-a-born-again-endurance-athlete