Sound Coaching Bike Fit

What are your training goals now for 2020? We're here to help you achieve and exceed your goals! We'll work out where you are right now, help you to become more efficient and on track, give you weekly and monthly targets, keep you focused, improve your technique, learn about sports nutrition, open water swim skills and drills, transitions, and training and racing tactics to perform at your best, and what you must improve upon to reach your target. Indoor or outdoor training sessions, including TRX, swim bands, swiss ball, and structured cycling workouts for use on online cycling training platforms. We'll help keep you training with the right focus and goals and support! • Build your FTP • Improve your cycling and running efficiency • Maintain swim specific strength with swim bands training • Specific and bespoke training sessions • Expert guidance and feedback on your training Your best performance is subject to planning and structuring your training sessions. What you will receive with Personalised Coaching: Support from Your Qualified Coach • Coaching phone calls to discuss your progress, your plans for the week ahead and training analysis • Monitoring and evaluation of your training sessions with feedback • Fast response to any questions you have about your plan via email Training • Bespoke structured daily training sessions, using the Training Peaks online coaching platform • Periodisation of your weeks training through different phases • Small manageable goals set along the way • Training Peaks to track and monitor your sessions and performance Fitness Tests • Regular fitness testing sessions to benchmark your fitness, track improvements and set training zones • Training and pacing zones, which can be for swimming, or swim/bike/run • We also do power zones for cycling if you have a power meter • Accessible & Online Plan • Mobile access and email reminders of workouts Interested? We offer a 30-minute consultation to discuss your goals and training requirements. Call Nick on: 07958 635142 or email: [email protected] https://www.speedyswimming.co.uk/personalisedcoaching https://www.instagram.com/p/B-_tz_hB6j-/?igshid=xu4ppmg48sju

Swim Strength 6 Week Training Plan This 6 week online swim strength training plan will build your core strength, reduce muscle imbalances, help stretch out and release tight muscles, and build functional core and bodyweight strength. We do this with varied workouts, including foam following, core strength, strength training and balance exercises Please get in touch before with Nick at [email protected] to check this program is right for you, and so that we can send you a pre exercise questionairre https://www.trainingpeaks.com/training-plans/other/swimming/tp-221753/swim-strength-6-week-training-plan https://www.instagram.com/p/B-_tg1Oh8Xe/?igshid=1bw830ztrdon9

Training Peaks Cycling with Power Sessions! Do you need to add structure to your Indoor cycle turbo training based on a percentage of your FTP training zones? In light of the current circumstances, and in order to allow as many cyclists to benefit, we have reduced the price of our Monthly Structured Turbo Training sessions to £8 a month until the end of May 2020. Get in touch, let us know your training goals and what you want to achieve, we're here to help you! For a limited time only we are offering these on sale at the price of £8 per month using the following code and Eventbrite link https://www.eventbrite.co.uk/e/structured-turbo-training-sessions-tickets-101187360118?discount=SpringTurboTrainingDiscount ​Discount code = SpringTurboTrainingDiscount Structured Turbo Training sessions will normally cost £12 per month. ​Subscribe now, you'll receive your first session FREE! ​To find out more email Nick at [email protected] or call on 07958 635142 We can provide weekly structured turbo training sessions based on a percentage of your Functional Threshold Power (FTP). This will include: • Regular fitness testing every 4 weeks • Base building blocks • Sweet spot intervals • Personal power and heart rate training zones • Hill climbing sets to improve muscular strength • Workouts to improve your pedalling efficiency with cadence drill sets These will all work on Wattbike, Zwift, Wattbike Atom, Trainer Road, Wahoo Fitness, Tacx FLUX owners group, Elite cycling Limited and synch to Garmin Connect Users. All you need to do is know your functional threshold power, and lactate threshold heart rate, or if you don't know these let me know when you sign up and I can schedule your FTP test to calculate these and all your training zones. From this then your workouts are based off a percentage of your FTP for interval training. At Speedy Swimming I'm a level 3 British Triathlon coach as well and have been coaching cyclists and triathletes on with power meters since 2007. I'm also a Wattbike instructor, taught by the tutor who designs and trained all of Team Skys testing sessions, GB Cycling and lots of other pro cycling teams. https://www.speedyswimming https://www.instagram.com/p/B-_tYFqBjH8/?igshid=1u8vgqw4r2fi6

TRX Core and Bodyweight training plan 10 weeks This is a 10 week TRX training plan designed to build your core strength from the inside out. With 3 - 4 TRX workouts per week you'll be super strong in no time! Please get in touch with Nick who has been a fully qualified TRX Instructor since 2009, should you have any questions or are not sure about specific techniques We also do 121 and group TRX sessions via Zoom video meetings [email protected] https://www.trainingpeaks.com/training-plans/other/fitness/tp-221757/trx-core-and-bodyweight-training-plan-10-weeks https://www.instagram.com/p/B-_tErthRqv/?igshid=1ay3rpi7d7n1k

Swim TRX Core Strength training plan 6 weeks This is a swim based TRX and upper body strength training fitness program. There re 3 sessions per week, with the TRX sessions being 15 minutes long each. Each TRX workout has a pdf link within it, which shows you the order, reps, sets, rest and illustrated images of each TRX exercise. The strength based exercises are using the gym more, including kettlebells and dumb bells. This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon. https://www.trainingpeaks.com/training-plans/other/swimming/tp-111878/swim-trx-core-strength-training-plan-6-weeks https://www.instagram.com/p/B-tnjeNBJ57/?igshid=tqpsxw2y5ln5

Would you love to know how to use your swimming bands for maximum effect? This is a 4 week swim training plan for using swimming bands in place of swimming, and to maintain your swim strength and biomechanics whilst the pools are closed, or once they are open again to supplement your swim training if you can't get to a pool. Sign up here: https://www.trainingpeaks.com/training-plans/triathlon/tp-220476/swim-bands-strength-and-biomechanics We also offer £60 for a single 121 session or £275 for 5 x 121 sessions, and run group online swim strength sessions via zoom. Let me know if you're interested by emailing me at [email protected] or call on 07958635142 https://www.speedyswimming.co.uk/swimstrengthonlinetrainingWe also https://www.instagram.com/p/B-hEbPOBXe8/?igshid=zp99jwc4myyh

Do you neglect to work on your core strength, flexibility and mobility? These should be the last things to drop from a training routine. Why you may ask? Your core strength should be the foundation of everything you do! It will help you with: • Reducing your injury risk • Stabilising your spine • Better efficiency of movement patterns • Able to maintain good technique for longer • Improved posture • A healthy back with less pain • Able to produce and apply more force to your muscles We all have a lot more time to focus on this area for the next couple of weeks or so, so let's make the most of it! You can do the majority of these exercises I'll be posting over the next few days with a swiss ball, or gliding discs too. To find out more and how to have your own core strength / TRX session online using Zoom or Google Duo as a video session get in touch with NIck at https://www.speedyswimming.co.uk/swimstrengthonlinetraining [email protected] or 07958635142 https://www.instagram.com/p/B-b3eUjBfKE/?igshid=1rq8p5u8b013a

While we can't get to the pool for lessons, I can still provide swim strength personal training sessions online via Zoom or Google Duo. I can design a session so it's bespoke for you or a small group of friends/training partners, and we can cover areas such as the following for example: • Building your core strength • How to use swim bands and the best exercises • Bodyweight exercises • TRX training This is becoming a really popular way of continuing to build swim fitness and improve biomechanics for front crawl. This normally costs £70 per session, but I'm happy to reduce this to £60 or £275 for 5 sessions. Let me know if you're interested by emailing me at [email protected] or call on 07958635142 I'm a level 3 Personal Trainer, TRX Instructor and Boxercise instructor Let's stay healthy active and fit together!! Thanks Nick https://www.instagram.com/p/B-J7F-fhhzk/?igshid=l40aonen2evd

Do you need some structured turbo training sessions to keep you going at the moment? Power based Turbo Training Peaks workouts to download to your smart trainer from Training Peaks! Sign up here to receive a FREE turbo training session so you can trial it! https://mailchi.mp/42e378bb351a/turbotraining Weekly Structured turbo training sessions in the workout builder format of as a percentage of your FTP. Including: • Regular fitness testing every 4 weeks • Base building blocks • Sweet spot intervals • Personal power and heart rate training zones • Hill climbing sets to improve muscular strength • Workouts to improve your pedalling efficiency with cadence drill sets These will all work on Wattbike Atom, Wattbike Zwift, Wattbike AtomTrainerRoad, Wahoo Fitness , Tacx FLUX owners group, Elitecycling Limited and synch to Garmin Connect Users. For more info or to sign up email Nick at [email protected] or call at 07958635142 https://pay.gocardless.com/AL0002ZW4EYAC6 https://www.instagram.com/p/B-Jz9O7hVNX/?igshid=1r8qaqqaehcki

Transform your swimming in just 12 weeks with our Speedy Swimming Training Plans. Add more speed, power and stamina to your front crawl! Improve your technique, Pacing, reduce your stroke count by up to 10%, and your stroke efficiency (SWOLF score) Learn how to control your pacing, reduce drag, become more streamlined, build your fitness, and become a Speedier Swimmer! We have 3 levels of swim plan based on your current fitness level over a 400m time trial at 85% effort. Level 1 Swimmers are presently able to swim 400m between 8 - 12 minutes Level 2 Swimmers are presently able to swim 400m between 6 - 8 minutes Level 3 Swimmers are presently able to swim 400m between 5-6 minutes 12 week transform your front crawl technique training plans https://www.speedyswimming.co.uk/12weektrainingplans https://www.instagram.com/p/B9OlALRB0o4/?igshid=9zofalnynj23

How to improve your catch, feel for the water, hand entry and rotation all in one front crawl drill?! Catch 3 side kick rotating into catch How: This is an excellent front crawl drill as it enables you to focus on and improve your long axis rotation, entry and catch phase, and feel for the water, and learn when to apply power in the 2nd power phase of the stroke underwater. How to do it: 1. Starting on your back, with your lead arm out stretched over your head, kicking with fins on and maintaining a high body position in the water. 2. With your left arm overhead, rotate anti clockwise under your body on a long axis, using your core and hip muscles to drive it 3. Then slowly placing your hand into the water with a high elbow just by your head as you roll over and your face enters the water. 4. Perform a slower than normal catch with a high and early vertical forearm position and the elbow at 90 degrees, ie so that your forearm is vertical by the time its in line with your shoulder. Keep your hand and wrist firm with about a 15 degree angle. 5. As your hand passes your shoulder accelerate your hand and forearm to wards your hip and thigh 6. Continue rotating on a long axis to finish in a streamlined position on your side at 45 degrees, with your palm finishing at 90 degrees to your hip 7. Roll onto your back again reversing the motion 8. Wait for 6-10 kicks after each breath in your side kick position before rotating into the next catch & pull If you have a swim technique problem, if no one else can help, and if you can find them, maybe you can hire the Speedy Swimming Team! Get in touch by giving us a call on 07958635142 or email us at [email protected] We offer 1. Front crawl video analysis in an endless pool at Tribal in Chertsey: https://www.speedyswimming.co.uk/endless-pool-swim-video-an… 2. Swim squads for intermediates, held at Aldershot 50m indoor pool: https://www.speedyswimming.co.uk/squad-training-sessions 3. Online training plans for swimming and triathlons: https://www.trainingpeaks.com/my-training-pl…/speedyswimming Copyright © Speedy Swimming Nick is a level 3 British Triathlon Coach, Level 1 Training Peaks coach, and T (at Speedy Swimming) https://www.instagram.com/p/B9OkxZkhPfb/?igshid=1oqyl7eej8i9e

Transform your front crawl swimming with our results-based Squad Technique Group at Aldershot on Tuesdays at 8.30pm Next scheduled intake Tuesday 17th March 2020. We are operating a waiting list currently: Sign up fast below. You’ll benefit from improving the following aspects of your front crawl swimming: • Drills to improve your streamlining and reduce your resistance in the water • Swimming faster without a loss of technique • Improving your feel for the water with an enhanced catch and pull phase • Improved kicking technique • A higher body position • Improved stroke rate and rotation • Achieving a more balanced swim stroke Book now to avoid disappointment! https://www.eventbrite.co.uk/e/introductory-offer-fitness-technique-squad-tickets-62081060122 Entry to the pool is included in the price! https://www.speedyswimming.co.uk/squad-training-sessions https://www.instagram.com/p/B9B7VcYhi3X/?igshid=165ncwicgikfo

PERSONALISED TRIATHLON & OPEN WATER SWIM COACHING PLANS We are currently accepting new athlete registrations for personalised coaching for next season. What are your triathlon and swimming plans for 2019? We're here to help you achieve and exceed your goals! ​ ​What you will receive with Personalised Coaching: Bespoke structured daily training sessions Monitoring and evaluation of your training sessions with feedback Regular fitness testing sessions to benchmark your fitness, track improvements and set training zones Training and pacing zones, which can be for swimming, or swim/bike/run Support from Your Qualified Coach Interested? We offer a FREE 30-minute consultation to discuss your goals and training requirements. Call Nick on: 07958 635142 or email: [email protected] https://www.speedyswimming.co.uk/personalisedcoaching https://www.instagram.com/p/B9B7RgpBIsq/?igshid=1p8kb0gaccmbe

Would you love to learn how to swim with an effortless front crawl technique like this in 2020? Only a few places remaining, sign up fast or they'll all be gone soon!!! ☀️ In our Squad training sessions at Aldershot garrison 50 metre pool you'll learn: • How to rotate more effectively using your core muscles • Utliise the catch phase more so you have a greater feel for the water • Achieve a higher and earlier vertical forearm • Increase your distance per stroke • Learn new tips and stroke corrections Plus the key intervals training sets designed to progressively improve your fitness and pacing across all swim distances. Next scheduled intake starting on a weekly basis on Tuesday evenings from 8.30pm on 17th March 2020. Sign up below to avoid any disappointment. Limited places available: https://www.speedyswimming.co.uk/squad-training-sessions https://www.eventbrite.co.uk/e/introductory-offer-fitness-technique-squad-tickets-62081060122 https://www.instagram.com/p/B9B7FJ5hx9M/?igshid=768iv5uiqkln

Read our blog post on how front crawl is all about your technique when you're starting out https://www.speedyswimming.co.uk/single-post/2017/05/10/Is-fitness-more-important-than-technique-for-new-swimmers https://www.instagram.com/p/B9B68dhBeQY/?igshid=vlzs9tep7jy6