Four One Fitness

We're very excited to have Sam Four One Fitness here at Villette Leisure Suite offering personal training sessions and classes for all ages and fitness levels!

Welcome to our new Leisure Suite page. Thanks to all at Two Degrees North for the designs. Exciting developments to come!

3 things every rider should do on race day🏁

🔵 Warm up - with intent:
- Helps reduce the chance of getting injured when riding
- Gets you switched on to ride both mentally and physically
- Fights initial arm pump build up

🔵 Stay hydrated
- Keeps the body working optimally
- Reduces mental fatigue as the day goes on
- Dehydration is linked to onset of arm pump

🔵 Use practice to drill technique
- Starts the race day off with a focus on safe and effective riding
- Adds to an initial warm up
- Less likely to make mistakes as the day goes on

You don’t have to be a pro rider…

Simple habits can help you to improve - whether you ride for fun.
Or want to take it to the next level 📈

Save these tips if you ride⤵️

⚡️Back racing again after wrist fusion🤛

After injury my wrist in 2022, getting back on the bike was never guaranteed.

This last year I wanted to give it another go and had a ride at Weymouth beach race back in October.

Was a good come back ride and I knew I’d be able to get back to it this year, the wrist is sore but adrenaline and the love for it pulls you through.

The last few rides and this weekend two-day event — have been helpful to get back the confidence, look at technique, and learn how to ride smarter with the wrist limitation.

I’ve noticed positioning and technique have a bigger impact on my riding now.

Arm pump is still there at times, but what was good to test out is how much my strength and fitness carried me through.
I was able to last full races without feeling completely battered — and maintain technique far better than I expected.

After 4 years off, I feel that’s not down to luck or skill.

It comes from my work and consistent training that I’ve been doing since starting CrossFit and training for competitions post injury. All the speed, strength work, and building a proper engine off the bike has helped massively.

Although just being fit isn’t the answer to arm pump and fast riding. It’s definitely helped me get back to it pretty smoothly with even more fun than I remember!

This weekend reminded me exactly why I coach riders the way I do.

Strong body. Better control. Safer Riding

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📸 VLP Photography

👀 Two New Classes Available at La Villette Hotel Guernsey 🇬🇬✌️

➡️41 Fit - General full body strength and fitness Group Class
➡️41 Mx Fit - Geared towards the MX and Motosport Athlete

Whether you’re looking to step in the gym for the first time, or this year you’re goal is to level up your performance…

I can help you through⬇️

🔵Engaging group classes
🔵Coached strength and cardio training
🔵Performance Programming

Message me to get booked onto a class today!

Now offering Personal Training from two locations across Guernsey 🇬🇬💪🏼

📍La Villette Hotel
📍The Market Building (Under the chamber of commerce) with .adventure.fitness

Whether you’re wanting to step into the gym for the first time, or looking to level up you performance…

I can help you through⬇️

🔵1-1 PT
🔵Group Coaching
🔵Personal Programming

Drop me a message to find out more 👊🏼

Dead Lifts 😵☠️☑️

Adding in strength movements to your training that support the hips hinging:

🔵 Deadlifts
🔵 Trap Bar
🔵 Single leg variations
🔵 Split stance variations
🔵 Kettlebell Swings
🔵 Good mornings

Is a great way to build the skill and technique of the attack position on and off the bike.

Any hinge variation done with good form and progression with correct loading for your ability will…
- Improve strength in your posterior chain (back, core, legs)
- Increase flexibility and mobility
- Help with endurance and holding the position on the bike
- Teach you how to hinge through the hips and increase bike control

Try adding some into you training to boost your riding this season 👊🏼

💪🏼Arm Pump🤦‍♂️

It’s not just low fitness and not enough riding…

Loads of factors can cause armpump:
- Low aerobic fitness ⛽️
- Poor breathing 😮‍💨
- Inefficient riding technique 🚲
- Gripping too tight ✊🏼
- Nutrition + Hydration 🍲💧
- Recovery ❤️‍🩹
- Strength 🏋️‍♂️

There’s more…

But a few of the key factors to look at are your riding technique, training and nutrition.

🔵Going to some local riding coaches or following some online coaching apps can help you brush up technique.

🔵Building you’re full body strength and conditioning will help you ride better for longer

🔵Focussing on good quality nutrition will keep you fuelled for riding, training and racing…

🎯Set yourself a goal this year to improve a few of these components of your riding before the season starts 👊🏼🏁

I’m going to the adaptive CrossFit games this September in Vegas!🌇🎰💪🏼

I officially made the top 10, finishing 6th in the WheelWOD adaptive semi finals earning myself a spot this year!

I feel very grateful to have the opportunity to compete with all the top boys in the adaptive upper 2pt. category and represent the UK 🇬🇧

Thanks to anyone and everyone that’s helped along the way and been a part of my training and experience coaching CrossFit.

From starting out where I learnt exactly what CrossFit was all about from Rich and the community there. To now adapting the foundations and skills learnt, around my injury and fusion now .adventure.fitness has been a challenging but awesome journey📈

Had some extra focus from and in recent months, who pushed me through the open and set me up well for semis so let’s see how we go👊🏼

It’s lead to meeting loads of cool people along the way and hopefully it keeps on coming…

If anyone is keen to continue to offer some support, I have some ideas for opportunities coming up.
If you may know of any companies or individuals keen to offer some extra support for a UK athlete to get to the games, please do drop me a message that would be amazing and go a long way 🤙🏼

Thanks a lot, Sam🫡