AbrasiVe fitness

LOWEST VOLUME WEEK wow have I enjoyed/enjoying it

Probably my best in a while without feeling absolutely fried or as me + Ben Sutherland say ‘cooked’🍳

And I genuinely think a huge part is that because I’m actually fuelled and recovering properly.

Head to Alicante next week with IN8TE so this week was all about looking at stats HRV, resting heart rate, monitoring fatigue and making smart choices. So being on top of sleep and nutrition ScranDiggity_MealPrep

Knowing input vs output, wearing my heart rate monitor and sticking to moderated intensity, taking out all the junk volume from ultra block

MON - FULL REST
TUE - medium day (easy 4 miler + Hyrox skills)
WED - HARD day (stairs + ergs + compromised running)
THUR - MED day (easy 4 miler + engine & capacity)
FRI - EASY day (60 mins bike + 45 min stairs 120-130bpm)
SAT - HARD 5 x 3 mins threshold tredmill + engine
SUN - EASY 90 mins run

In total around 56km running this week, instead of 100km averaged in July so I’ve essentially cut down 50% of volume to increase the quality of sessions. I’ve gone down from 20-30 hours to 12-15 hours.
Transition from off season ULTRA ➡️ HYROX

Some of my staples to assist:
- oats + raspberries (lots of Viramin C which helps with iron absorption as recently found out I was anaemic about a month ago)
- stir fried chicken with egg fried rice and curry sauce
- chicken burrito (one of my faves from the start)
- BBQ meatballs and rice - lots of red meat that contain harm iron
- chicken creamy linguini - lots of carbs!!! 🍝

I’ve also reduced energy drinks to stop masking my fatigue, reduce tea and coffee around meals (switch to matcha) for better iron absorption

JUST BECAUSE VOLUME DROPS, doesn’t mean cals drop completely either it can be tempting to think you need to eat less but you also still have INTENSITY TO HIT…if not more focused intensity which means that equally needs fuel.

Last two weeks of heavy training into this week has been a good reminder that eating enough isn’t just getting through training - it’s about recovering from it to and being able to perform again.

It can be a massive key in your performance you could potentially be overlooking 👀

Solid training week to say the least

Good to finish off with a SportsShoes Podium 5km effort at slightly faster than half mara pace ahead of the great north run with Science in Sport - SiS

one week w/ my COROS UK watch + heart rate monitor a lot of lessons learned about my training load

MON - 30 mins recovery run, 45 min stairs, 60 bike erg
Track 4 x 3,2,1 min effort
TUE - am - Hyrox skills, pm - 10km run easy
WED - 5km effort + 5 miles over and under into upper strength
THUR - am - Hyrox skills, 30 min easy run, pm - CrossFit capacity
FRI - sleds + wall balls with 2 x 3km at half Mara pace, PM - FNL acid bath + metcon
SAT - 60 min assault bike, 30 min bike erg, 45 min stair master
SUN - 5km hard + 15km easy

One month now till my season officially starts HYROX Official - 16 weeks till an actual holiday so 16 weeks of a lot of racing and hurting.

Speaking to Ben Sutherland today to set out my HYROX-specific block with my race now just a month away.

This will also be the template for PEAK 16 PHASE 2👀

One complete mixed model training blueprint with strength, conditioning, running, nutrition guidance and a clear structure from start to finish, reverse engineered and athlete led with results.

We sold out the August launch, but we’re doing a Phase 1 relaunch in September. 20 spots.

🚀 if you want to upgrade your training in September, DM me with ‘PEAK 16’

THINGS / LESSONS / BIG SISTER ADVICE I WISH I COULD TELL MY 23-YEAR-OLD SELF NOW I’VE NEWLY TURNED 24 🤍

23 has hands down been the best chapter of my life so far.

It’s the age where I feel like my entire life changed, done a full circle even. You’re still in your early twenties, but also looking at 25 (I’m not far off my frontal lobe fully developing)

This year has been such 100mph personally, professionally and physically. I’ve had some of my best experiences, my best performance season, my best birthday week, and some lessons that have genuinely changed how I see myself, my system, my environment and my life essentially. .

And I definitely don’t have it all figured out. But I think that’s the point.

As a coach, I spend so much of my time talking about growth, discipline, mindset and capacity. But turning 24 has reminded me that high performance is relative, specific to each individual

It’s knowing when to trust yourself. And realising you can be incredibly ambitious whilst still enjoying where you are right now. I’m learning that you don’t need the next five years mapped out just decisions your future self will thank you for.

That discipline carries you when motivation doesn’t.

That you can outgrow people, places and versions of yourself without guilt.

That rest isn’t falling behind. (Only learnt this one recently thanks to my coros telling me I’m exhausted all the time)

And that sometimes the biggest lesson isn’t becoming a completely different person, it’s trusting the person you already are.

Some big goals for 24 (Ben Sutherland has a lot on his plate) but I’d say I deffo have more self-trust, more intention, more gratitude and a lot less pressure to have all the answers.

Just enjoying the learning. Still growing. Still becoming. Still making mistakes.

That’s what it’s all about ❤️

Vee Olympics was everything I wanted it to. From the details, the energy, the vibes, the workout, the teams.

I make a big DEAL out of my birthday every year but what truly makes it special, is that everyone else around me equally goes above and beyond to make it just as iconic. I’m glad everyone enjoys this day just as much as I go and I’m lucky that I get to make it a hell of an experience.

The fact that people get excited for my birthday as much as I do and that I can bring people together and put on an event like this 🤩 is a gift in itself

Spending my 24th birthday doing what I love to do and around my nearest and dereast - athletes, friends, training partners.

Truly still on a high from yesterday and coming back from camp, no better way to start 24.

23 has been surreal but I have a feeling 24 is gonna be so much better. The people around me - the support, the sponsors, the system doesn’t go unnoticed ❤️

Thank you everyone who came to celebrate. I wish I could say this is the last of the bday celebrations tho 🤣 go again next week

Thank you Nikko | Gym Owner | PT & Fitness Coach Jules for not only welcoming the chaos but joining in the chaos

DUKE STREET COFFEE for the MATCHA
NEXGEN NUTRITION launching their Brand new PRE WORKOUT FORMULA at our event
ScranDiggity_MealPrep been sponsoring me as an athlete for years and provided the best PROTEIN OATS

elliewright_photography capturing it all (MORE TO COME bare with) can’t wait to see this

Halima Sewehli حليمة السويحلي Beth McColgan being the best judges - how we hold standard on our team

Day 3 with a special guest Sinead Nugent visiting us for the day and enjoying some rays

7am mobility into full body strength
8am breakfast
11am interval session 12 x 2 min hard effort
12pm ice bath and lunch

Thought I’d be nice and give everyone the evening off, nice to have a bit of downtime sunbathing, doing pull ups in the pool and swinging from the assault course

PM training - 8km hills + 90 min easy wattbike to flush the legs

Team are ticking off nicely with the volume and intensity, one more day to go 🇪🇸🚀

PS. Determined to complete the full corridor of the combat zone (hanging obstacles) before we leave or maybe when we come back next year 👀

Touchdown Mikes Gym

Next few days in this unreal facility, coaching and training with the team doing what I do best for my last few days of being 23

A big few days of training 🇪🇸🚀

Wearing A-GAME
CODE : TEAMVANESSA20

𝗝𝘂𝘀𝘁 £𝟭.𝟬𝟭 𝗮 𝘄𝗼𝗿𝗸𝗼𝘂𝘁🚨 launch list is 𝗡𝗢𝗪 𝗟𝗜𝗩𝗘

Starting 10.08, openings close on 07.08

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Aesthetics.
Fitness.
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For the last 16 weeks, I’ve followed this blueprint myself.

Every workout logged.
Every session completed.
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The result?

🥇 U24 Bologna Mixed Doubles
🥇 Women’s Trio Erg Games
🥇 U24 UK Champs Deadly Dozen Women’s Pairs
🥇 Acid Athletics
🥉 25-29 Mixed Doubles Riga
🥇 U24 Women’s Solo Riga
🏆 Athlete Day every month
🏃‍♀️ 247 Represent 12 Hour Race
📉 lowest body fat / 4kg lost

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PEAK 16 starts 10th August.

16 weeks.
96 workouts.
One blueprint.

A V chaotic yet wholesome, mad yet special three day weekend dump 247 what an event ✨

One you can’t be over prepared for. A core summer memory I must say 🫶

Surprisingly v fresh and still on a high, this is what it’s all about 🤍

247 Represent Woman

last two finishing the ski into the run

Man who put the team together and lead from the front all way through _rojanbitmez grateful for you

CChelsea Jadee reckon Brad will give me the day off tomorrow

Modern day hunger games, kinda love it

Four man team in a five man race > Alex winstanley

Sarah braids were CRISP

William Higham still got trauma from this trolley and his 40 crates of water

Straight after the bell 🔔

6 thin crumpets with peanut butter might have been my only full solid meal this day with any form of sustenance

Calm before the storm Robert Livesey

Doesn’t need much of a caption

200 athletes. 40 teams. Grateful to be in the mix.

Support squad

Mum never had to worry about me having a sesh in the woods when I was in my teens, but has to worry about me running and skiing in a random forest in my twenties

12 hours post race 🤍

Bit of bonding time with Rory and Walter

My emotional support animal lm

You play the card your dealt with, as simple as that but you get the job done.

12 hours every single run done, not a single turn on the ski missed with only four on a team. Did the best we could for a respectable place on the leaderboard.

Man down after lap 1/ hour 2. no subs allowed the rules are rules, it’s part of the game. It’s one thing suffering for a chance to win, it’s another to keep your head in the game suffering for literally nothing except your own self respect and your teams pride.

Thank uu _rojanbitmez Alex winstanley

Fast recovery Robert Livesey missed you out there

247 mission taught me a thing or two.

northnarrative in my corner and capturing one of the best experiences ever

Eeek the ultra prep!!

1/2 ultras this summer and I’ve enjoyed every single piece of the process, that’s what it’s all about. I GET to do these ultras in the off season as when the hyrox season starts I’ll be focusing on speed and intensity rather than the volume.

If you don’t enjoy/ romanticise the systematic process of the races you’re doing, you’ll never learn the beauty of the game. And that’s why I think I’ve made such a massive psychological and physical change this year with showing up exactly how I wanted in my races/ performances in the spring/ summer.

Even the ripped hands from hours of skiing, toenails fallen off from hours of running and just constantly being in the gym training. Being tired, sleepy. It’s all part of the prep.

But here’s all the other stuff in the prep:

A-GAME not only provided the race kit, but travel kit and packable tote bag to put all my snacks/ nutrition in. CODE: TEAMVANESS20

Browns Rehabilitation specific sports massage and cupping two days before the event - decompresses tight fascia and clears muscle stiffness left over from your taper without leaving you sore on race day. The 48-hour window allows s to fully settle and rehydrate,so muscles feel springy and responsive by race day

ScranDiggity_MealPrep on rotation with all the nutrition labels on so I know I’m consuming enough carbs this week : sweet chilli stirfry, burger bowl and pasta 🔁
CODE: ABRASIVE15

One Percent Performance electrolytes through day, also to keep me away from caffeine - Because ultra races last many hours. starting with high caffeine levels means you build a tolerance earlier in the race. Holding off can give you a massive mental and physical boost right when circadian fatigue is at its worst.

London & Manchester | Lymphatic & Sculpting lymphatic drainage - It helps shift your body into a “rest and digest” state to calm nerves, reduce abdominal fluid retention and bloating, and prepare your gut to absorb heavy race-week carbs.

This is all part of my SYSTEM

As an athlete/ coach, preaching the SYSTEMS over random preparation comes down to a fundamental principle: success is how seamlessly every variable interacts under extreme stress.