Winchester Cycle Coaching & Fitness

it’s been a mixed week weather wise ☀️ ☔️ … but i still love riding my bike 🤩 🚲 … anyone else??

I totally agree! So baffling…!! My only way to not give in… is by not being hungry and having my own food ready for me to eat as soon as hunger strikes (all the time!)! what do you think?

IMPORTANT MESSAGE 🙌🏽

I work in the fitness and nutrition space and yet I still get confused most days by all the mixed messages we see online about diet. What’s healthy? What’s ultra processed? Can we eat oats or are they a no go now too? Do our berries contain lots of chemicals and pesticides? Can we still eat them? What should we be feeding our kids? Do I need to be plant based or is the carnivore diet the answer for me? Should I be fasting? How do I know if I have good or poor gut health? Ultimately everyone has a different opinion and experience with regard to diet and nutrition. What works for one person may not naturally work well for another. One single truth I know and can share after all the research and reading I’ve done is this…. The ONLY solution for us all is to COOK MORE. Keep it simple. Focus on whole foods as much as possible. Batch cook. Prep ahead. Be prepared so that when you leave the house you are energised and equipped with the fuel to navigate through the world of fast food and the constant bombardment of advertising and marketing at every single touch point to sell us ultra processed food. Cook more and we have a chance. Be cooking more you can be more in control ❤️ Do you feel confused by it all sometimes too?

🚲 Join us tomorrow night in the pain cave of Zwift for a training session to raise the heart rate and gain of maintain fitness, with similar minded great people!

✉️ Message me for how to join or click the link in bio

Aaaaaand we’re back on home soil after a nice sunny break and a bit of warm weather work 🛳️ ! 😢😅.

Now it’s time for some post holiday motivation… anyone else game for some January cycling, starting with Zwift this Monday, 6:30pm? Message for details and how to be added, or reply to this post.

Happy New Year all! Let’s kick start 2024 with a “start as we mean to go on” attitude.

Forget the pressure of resolutions, let's focus on intentions. What do you truly want for yourself this year? More energy? Confidence? A badass bod that makes you do double takes in the mirror?

Cycling is the answer! 🤩 It's a blast, it's good for you, and it's the perfect way to conquer your goals, one pedal stroke at a time.

And guess what? I'm not just here to cheer you on. I'm here to ride with you!

Join me for a free introductory cycle session and let's talk about how my personalized coaching and fitness programs can help you:

Smash your fitness goals (without the gym burnout!)
Build strength and endurance (hello, hills!)
Boost your confidence (you'll be flying past everyone!)
Find a community of like-minded riders (support and sweat sessions!)
No pressure, just pure cycling joy.

Comment below or DM me to book your free session! Let's make 2024 the year you ride into your best self.

P.S. Don't forget to tag your friends who need a little two-wheeled motivation!

Wishing you all a very Happy Christmas and a healthy happy 2024 to you and your family.

Thank you so much for supporting my Cycle Coaching & Fitness business, I absolutely LOVE coaching my sessions and I'm so grateful to everyone who attend. I feel very lucky to have made friends with so many people i've met through cycling. So thank you all! I feel like we’ve come so far in a year… from the first gravel ride we did…!

See you in 2024 team for more cycling 'fun' (yes, this means hard work but having a good laugh whilst doing so!)!

Happy Christmas everyone from us… Mr and Mrs Claus! 🥳🥳 🎅🤶

Here is a healthy smoothie recipe for cyclists that is packed with nutrients and will help you power through your rides:

Berry Blast Smoothie

Ingredients:

1 cup frozen berries (such as strawberries, blueberries, and raspberries)
1/2 banana, frozen
1 cup Greek yogurt
1/2 cup spinach
1/2 cup unsweetened almond milk
1 tablespoon honey
Instructions:

1) Place all ingredients in a blender and blend until smooth.

2) Enjoy!

This smoothie is a great source of protein, carbohydrates, and antioxidants, which are all essential for cyclists. The berries provide antioxidants that can help to protect cells from damage, while the yogurt provides protein for muscle repair. The spinach is a good source of iron, which is important for carrying oxygen to the muscles. The almond milk provides calcium for strong bones, and the honey adds a touch of sweetness.

Tips:

For a thicker smoothie, add more frozen fruit.
For a thinner smoothie, add more almond milk.
Add a scoop of protein powder for an extra boost of protein.
Add a tablespoon of chia seeds or flaxseeds for added fiber and omega-3 fatty acids.
This smoothie is a great way to start your day or to refuel after a ride. It is also a healthy and delicious snack that you can enjoy anytime.

Cross-training: The Secret Weapon for Cycling Success. Cross-training is any physical activity that complements your primary sport.

🤕 Reduced injury risk: Cross-training helps to strengthen muscles that are not typically used in cycling, which can help to prevent overuse injuries.

💆‍♀️ Enhanced mental toughness: Cross-training can help to break up the monotony of cycling and make you more mentally tough, which can be beneficial in races.

🥰 🚲 Increased enjoyment of cycling: Cross-training can help you to stay motivated and engaged in cycling by providing a variety of activities to enjoy.

How to Incorporate Cross-Training into Your Routine:

🐌Start slowly: Don't try to do too much too soon. Start with one or two cross-training activities per week.

👂Listen to your body: If you're feeling pain, stop the activity and rest.

Here are some specific cross-training activities that are beneficial for cyclists:

🏃 Running: Running can help to improve your leg strength and stamina.

🧘‍♀️Yoga: Yoga can help to improve your flexibility, balance, and core strength.

💪Strength training: Strength training can help to build muscle mass and power, which can improve your cycling performance.

Cross-training is an essential part of any cyclist's training routine. By incorporating cross-training into your routine, you can improve your overall fitness, reduce your injury risk, and enjoy cycling more 🤩

Happy riding! 🚲



Are you ready to take your cycling to the next level? Contact me today to learn more about how cross-training can help you achieve your goals.