Newsletter 10/03/22

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View this email in your browser Welcome to this week's newsletter! We hope everyone is having a great week - and great to see so many of you smashing your training over this cycle. Whether you are training, running, cycling, or swimming - we have loved to see you all out there moving. Any questions or queries - don't hesitate to reach out to anyone of us! WHAT TO WEAR - CYCLE / SWIM EDITION As we start to move into a new season, and the weather is slowly starting to change (staying hopeful!), it's time to spruce up the wardrobe with seasonal kit! Both cycle and swim styles here that we love, and can be used throughout the whole year. The perfect base layer top for longer cycles, as well as shorter ones. A few different colours and a great zip addition if you get too warm! Breathable fabric for the warmer sunny days. As we are starting to see some lovely sunshine throughout the mornings and evenings, important to have a pair of sunglasses to wear to protect our eyes but also add a cool accessory to your cycle outfit! Great outer layer to use in the cooler weather, but also very breathable when you start to work up a sweat. Can be used in all weather! Better for indoor use, but this swmisuit is great for outdoor use in the warm weather. This is also great to be layered under a wetsuit or other layer as a base layer. A good option for training and racing! It is always good to have a solid pair of goggles that you can use all year around. Having a reflective pair is great when outdoor swimming, but can always be used indoors. These googles have a great fit and should sit comfortably on your face whilst swimming. A good option for outdoor swimming when the water is cooler. This is good for compression and also to keep your muscles from seizing, keeping your core temperature higher so you can train a little longer!    RECIPE OF THE WEEK Need a smoothie to load you up for the day and help boost performance and muscle recovery? Here is one to try! Feel free to add any extras like chia seeds, glutamine, etc to give it an extra kick. - 1 cup almond milk (or milk of choice) - 1/2 cup bananas - 1/2 cup blueberries - 1 scoop protein powder  - 1 tbsp almond butter - 1/4 cup granola - 1/2 cup ice Blend and top with some extra granola for a crunch  - and enjoy! SWIMMING WORKOUT - TRAINING TECHNIQUE This session we are starting to get a bit more technical and work on breathing and stroke technique over 25m sprints, see how you go and remember this is something to work on over time to improve. Swim sessions are programmed to work on both endurance and technqiue, so some weeks we focus on volume and others we cover less distance but are more precise. Enjoy and let us know how you get on! Warm up: 200m freestyle (rest 30 seconds between each 100m) 8 x 25m windsprints resting 30 seconds between laps (swim each lap without taking a breathe) Main set: 2 x 200m freestyle counting strokes per lap (try to keep all laps at the same number of strokes) 8 x 25m “windsprints” resting 30 secs between laps (swim each lap without taking a breathe) 4 x 100 IM resting 45 seconds between 100m (if you are not tired from the wind sprints, reduce your rest time to 30 seconds) 2 x 200m freestyle counting kick timing (count 3 kicks for each arm stroke) Cool down: 200 relaxed freestyle COMMUNITY CORNER - MEET VICKS! We are so excited to chat with community member Vicky this week! Keep reading to get to know her a bit more and all about her and fitness/running history! How did you first get involved with FVR?  It was during the London to Ibiza challenge.  It was so good to feel part of a community during lockdown.  I was recovering from Covid at the time and could barely walk let alone run. By the end of the challenge my fitness had returned and I was hooked on FVR!   Most memorable running experience? The 2142 challenge last summer was brilliant.  I partnered up with Katy for the challenge who I had never met in person.   We totally motivated each other throughout and now we are friends for life! We are running the Victoria Park 10k together in a couple of weeks.   Favourite run? I start my week with the MPWR with Sally – my moving mediation which  gives me focus.  Mid week is the hot tamale –  I’ve developed a weird obsession with running at threshold!   I love the distance challenges in the leopard and then at the weekends I like to run without a tracker to the Solis60.   Fitness Goal? I’d love to drop 5mins off my 5k and 10k times this year. I’ve also entered the London Marathon ballot so hoping the universe will deliver me a spot on Monday!   What do you do? I run a late night venue called Spiritland on the Southbank, we have the best sound system in the Uk so I’m always organising events and then dancing the night away!   Fun Fact! I adopted a French Bulldog called Bertie at Christmas and we’re inseparable.  He runs like a  little bullet.. we’re made for each other!   Tee https://www.forcevelocitygroup.com Previous Previous Newsletter 18/03/22 Next Next Newsletter 03/03/22 Force Velocity Group ForceVelocityGroup@Gmail.Com Terms and Conditions | Privacy Policy