4performanceUK

Triathlon & Endurance Coaching. Physio & Injury Management. Performance & Nutritional Support.

[4performanceUK @4performanceuk]

Head Coach Jon recently did the Portocolom 111 Triathlon after winning an entry through @thebricksession podcast.

He’s shared his experience in a race report- now up on our blog via the link below ⬇️

https://t.co/4zePb3IzFZ

[4performanceUK @4performanceuk]

A quick, fuelling breakfast needn’t be complicated:

▪️Sourdough spelt toast (carbohydrate, fibre)
▪️Cottage cheese (protein, calcium, B12)
▪️Blueberries (antioxidants, fibre)
▪️Pumpkin seeds (magnesium, potassium)
▪️Honey (carbohydrate)

[4performanceUK @4performanceuk]

Our Head Coach Jon was announced as winner of the London Borough of Havering Sports Competitor of the Year Award this week 🏆 👏🏻

Jon’s an inspiration to many, both as an athlete and a coach. A very well deserved award- congratulations 🎉

[4performanceUK @4performanceuk]

It’s Medal Monday! 🏅 Well done to all 4Performance athletes who took part in the RunThrough Olympic Park 5k and 10k on Saturday 🙌🏻

Amazing efforts from everyone 👏🏻

@RunThroughUK

[4performanceUK @4performanceuk]

What is your core?

Your core is made up of 4 elements, think of it as a box.
▪️The ceiling = your diaphragm
▪️The floor = your pelvic floor
▪️The front = your abs & part of your oblique muscles
▪️The back = your spine, quadratus lumborum & part of your oblique muscles.

[4performanceUK @4performanceuk]

⏱How working on your reaction time can improve your performance

Reaction time is coined under the umbrella of cognitive skills, alongside decision making, attention & working memory.

How can you improve your reaction time?
🧮Sudoku
🏃‍♀️Sprint training
🤹‍♀️Juggling
🔎Stroop test

[4performanceUK @4performanceuk]

We are often asked where 4Performance are based. Whilst our team are based in London/Essex within the UK, we actually work globally 🌍

All of our services can be delivered remotely and we have athletes from all over the world including France, Germany, Romania and America.

[4performanceUK @4performanceuk]

It’s Medal Monday! 🏅 Congratulations to Ziad who ran the #Benfleet15 on the weekend 👏🏻

He finished in 1:54:08- an amazing time for such a challenging event 🙌🏻 Well done!

[4performanceUK @4performanceuk]

Are your iron levels affecting your sporting performance?

Iron is an important mineral for athletes, yet deficiency is common particularly in endurance athletes.

It is important to have your blood checked if you think you may have low levels of iron

[4performanceUK @4performanceuk]

Why social support can be such a benefit to you and your sport:

🏆 Improved performance & flow state
☀️ Positive stress response
🤕 Better coping with injury
✨ Improved self-confidence
💥 Reduce in burnout

How can you improve your social support?

[4performanceUK @4performanceuk]

A super impressive Medal Monday for John 🙌🏻 He ran the Country to Capital Ultra Marathon which is 43 miles and took him 7hrs 35 minutes 🏃🏼‍♂️ Congratulations!

John followed a 4Performance bespoke training plan to prepare for this event 🏃🏼‍♂️#ukrunchat

[4performanceUK @4performanceuk]

Is one of your goals for 2022 to qualify for Team GB Age Group? 🇬🇧

All three of our coaches at 4Performance have qualified for Team GB Age Group across triathlon, duathlon & aquathlon 🙌🏻

Get in touch to see how Jon, Amy and Michael can support your goals

[4performanceUK @4performanceuk]

This year, instead of setting unrealistic or too many health goals, try to focus more on the process rather than the outcome.

If you’d like personalised nutritional advice, get in touch with our registered nutritional therapist Stephanie - [email protected]

[4performanceUK @4performanceuk]

The importance of an effective T1 or T2 is often overlooked in terms of triathlon/duathlon.

How often do you practice your transition?

Stay tuned to the 4Performance socials for a transition training masterclass and coached session announcement in the coming weeks

[4performanceUK @4performanceuk]

What is Performance Nutrition? 🥗

It’s about adopting personalised strategies and dietary interventions to improve:
▪️Athletic performance
▪️Training ability
▪️Energy levels
▪️Recovery and repair

To find out how nutritional therapy can help you, get in touch.

[4performanceUK @4performanceuk]

🚨Important Announcement 🚨 Due to new guidelines from British Triathlon today, all athletes are required to use flotation devices when racing & training.

We have sourced arm bands as modelled here by coach Jon, and will soon have stock available in 4Performance branded colours.

[4performanceUK @4performanceuk]

First in our series of Athlete Focus posts is Lisa Stubbs, who has been coached by 4Performance for 2 years and has made huge improvements in that time 🙌🏻

For the full blog post follow the link ⬇️

https://t.co/Ulbo7KZB8y

[4performanceUK @4performanceuk]

It’s #InternationalDayOfHappiness! 😁 And nothing makes a triathlete happier than training, racing and crossing the finish line💥

Everything hurts but there is still a huge smile on your face 🙌🏻 You’ve achieved a huge goal after months of training- it’s an amazing feeling 😃

[4performanceUK @4performanceuk]

We get a lot of questions from our athletes on what they should eat before training, so our Nutritional Therapist Steph has put together some ideas for pre-workout meals or snacks.

Meals should be consumed 2-3 hours before, so that digestion has begun.

[4performanceUK @4performanceuk]

Happy #InternationalWomensDay ! 🙌🏻

Massive shout out to all the incredible women we are privileged to have as coached athletes or part of the 4Performance team 😃 Today and every day, we celebrate your strength, energy, determination and passion.