The Low Carb fiasco
Instead of no carbs, choose the right carbs at the right time...
The_Low_Carb_Fiasco.pdf (Size: 66k) [Download]
How much to drink on a hot day
When the weather is hot it is awesome to get out and train in, but it is so easy to get dehydrated which impairs both our performance and recovery. It's a good time to reflect on our fluid intake while training. Especially for those who are really in a big phase coming into major events.
How_much_to_drink_on_a_hot_day.pdf (Size: 75k) [Download]
Performance Improvement = Training Stress + Recovery
To get fitter, stronger and faster you must train your body in the correct way (specific stress) and then have enough recovery (rest). This is the key to any training that you will do with Complete Performance.
Training_stress___Rest____Performance_Improvement.pdf (Size: 56k) [Download]
Sports Compression - The Facts
Compression garments in sport
Compression has been used in the medical industry for 150 years. However only in recent times have people become aware of the advantages and performances benefits of wearing compression garments during and after exercise. Extensive research now proves that compression garments offer a range of benefits which lead to increased performance and body function.
Sport_Compression_-_Hands_on_Lymphatics___Massage_Therapy.pdf (Size: 428k) [Download]
Running Technique
Running is skill that is often taken for granted. To learn more about the key aspects that you should emphasise while running follow this link
ideal_running_technique.pdf (Size: 77k) [Download]
Performance Nutrition - What to eat before, during and after your event or training session
Check out this article for examples of what to eat and why to maximise your endurance performance
Complete_Performance_Nutrition.pdf (Size: 81k) [Download]
Carbohydrate Loading for Endurance Performance
Muscles use carbohydrate for movement so it makes sense that the diet three days leading up to competition is high in carbohydrate (carbo-loading). It's important to increase total calorie intake at the same time as eating low fat foods.
Complete_Performance_CHO_loading.pdf (Size: 64k) [Download]
The Importance of Core Strength for Cycling - Why
When cycling, some muscles will be used to hold the cyclist in position, while others are working to generate power through the pedals. Why do we need a strong core?
The_importance_of_core_strength_for_cycling_-_why.pdf (Size: 66k) [Download]
The importance of core strength for cycling - exercises
Kim Johnston CP's head strength conditioning coach has developed this resource so you can improve your riding
Importance_of_core_stength_for_cycling_-_exercises.pdf (Size: 876k) [Download]
Stretching for endurance
Flexibility and Stretching? Why and how do we need to do this? Read here the answers..
Stretching_for_endurance.pdf (Size: 297k) [Download]
The Susceptibility of Endurance Athletes to Common Illness
Article written by CP athlete and Paramedic Andy Frankenschmidt
The_Susceptibility_of_Endurance_Athletes_to_Common_Illness.pdf (Size: 42k) [Download]
Stressing the body - a light bulb moment
Written by Anita Paling, one of our CP athletes
Stressing_the_body_a_light_bulb_moment.pdf (Size: 139k) [Download]
Burnout - By Hilary Cave
Read here a story about burnouts made by Hilary cave, one of our CP athletes..
Burnout_by_Hilary_Cave.pdf (Size: 185k) [Download]
Overuse cycling injuries
Physiotherapist Jeanette Wright is part of our performance network and wrote an article about overuse cycling injuries. Read here more..
Overuse_cycling_injuries.pdf (Size: 152k) [Download]
Keeping motivated over the winter months - Christina Ryan
Tips to keep motivated over the winter months
Keeping_motivated_over_the_winter_months.pdf (Size: 132k) [Download]
Practical tips for heat acclimatisation
Practical tips for heat acclimatisation, read more about how you need to acclimatise to the heat..
Practical_tips_for_heat_acclimatisation.pdf (Size: 141k) [Download]
Should I take magnesium for cramp?
The answer at a common question asked by our athletes, written by Catherine from Eatfit
Schould_I_take_magnesium_for_cramp.pdf (Size: 80k) [Download]
50 Marathons 50 days - Book review by Jo Knight
Review of a book about the physically and mentally part of running 50 marathons in 50 days..
50_Marathons_50_days.pdf (Size: 141k) [Download]
The game plan - Book review by Hilary Cave
A book review made by one of our CP athletes, the book goes about mental toughness at work..
The_game_plan_Book_review_by_Hilary_Cave.pdf (Size: 208k) [Download]
Clinical Pilates in modern day rehabilitation
Sarah Abbott and Niamh Clerkin are physiotherapists. Read here their story about Clinical Pilates in modern day rehabilitation
Clinical_Pilates_in_modern_day_rehabilitation.pdf (Size: 105k) [Download]
Plantar fasciitis
A article about Plantar fasciitis written by Massage Therapist Jason MacDonald, part of our Performance Network
Plantar_fasciitis.pdf (Size: 91k) [Download]
Shin Pain - The role of the massage therapist
Karen McLeod is a massage therapist who is a member of our performance network, read here more about the role of a massage therapist when a Athlete has Shin Pain..
Shin_Pain_-_The_role_of_the_massage_therapist.pdf (Size: 135k) [Download]
Complete Performance Event Preparation
If you're doing an event- you need to read this!
Complete_Performance_Event_Preparation.pdf (Size: 203k) [Download]
My Complete Performance - Event Review
Fill this out following every event that you do. This way you will build on every performance and not make the same mistakes twice
My_Complete_Performance_event_review.pdf (Size: 58k) [Download]
My Complete Performance - Race Plan Template
To give yourself the best possible opportunity to achieve your Complete Performance fill this out the race plan template and send it to your coach to give you some feedback
My_Complete_Performance_race_plan_template.pdf (Size: 59k) [Download]
Recipe: Granola Bar
Tried and tested by CP coaches, this is a nutritious and yummy muesli bar to keep you going on your long rides.
cp_weekly_recipe1.pdf (Size: 74k) [Download]
Recipe: Mexican Chicken Souvlaki
The combination of fresh veggies, avocados and sundried tomato tzatziki creates a fresh and delicious meal that can be served alone or wrapped up in whole wheat tortillas. It is a great post-training meal providing the much needed source of carbohydrate and protein for an adapting and recovering body, as well as healthy fats for keeping blood cholesterol in check, keeping immunity high, and reducing inflammation after a hard training session.
CP_wkly_recipe_mexican_style_chicken_souvolaki.pdf (Size: 184k) [Download]
Should Runners Walk?
Should_Runners_Walk-Karen_Muller.pdf (Size: 13k) [Download]
Barefoot running
Barefoot_Running_2012_v2.pdf (Size: 552k) [Download]
Pacing
Pacing_5.3.12.pdf (Size: 76k) [Download]
Overtraining syndrome
By CP Performance Coach- Simon Huntley
Overtraining_Syndrome_12.3.12.pdf (Size: 62k) [Download]
Time Trials- Debbie Johnson
Time_trials_19.3.12.pdf (Size: 59k) [Download]
Paddle choice
By Rosie Shakespeare
Paddle_Choice_26.3.12.pdf (Size: 63k) [Download]
Brick Sessions
Brick_Sessions_2.4.12.pdf (Size: 378k) [Download]
Supplementary Registration Plate
Supp_plate_info.pdf (Size: 143k) [Download]
Brain Injury Rehab Services at Burwood Hospital
Brain_Injury.pdf (Size: 60k) [Download]
Cross-training
By CP Coach Simon Huntley.
Cross_Training_16.4.12.pdf (Size: 59k) [Download]
Bike Safety Checks
Bike_Safety_Checks_23.4.12.pdf (Size: 289k) [Download]
Zingy Lemon dressing
Nutrition_Zingy_Winter_dressing_to_keep_you_healthy.doc (Size: 151k) [Download]
Strength conditioning
Strength_Conditioning_30.4.12.pdf (Size: 61k) [Download]
Exercise Recovery & Chocolate Milk!
Exercise_recovery-_Chocolate_Milk.pdf (Size: 66k) [Download]
Stride Length
By Karen Muller
Stride_Length_7.5.12.pdf (Size: 57k) [Download]
Are you making too many decisions about food?
From CP nutritionist- Becky Ward
Are_you_making_too_many_decisions_about_food.pdf (Size: 126k) [Download]
Speed in the kayak
Speed_in_the_kayak.pdf (Size: 64k) [Download]
GODZone adventure Race
Warning: if you read this report, you will most likely enter the next GODZone race! Read about Rosie Shakespeares journey in the race.
Godzone_2012.pdf (Size: 4918k) [Download]
What recovery snack suits you?
From CP nutritionist Becky Ward.
To_fuel_or_to_nourish_14.5.2012.pdf (Size: 187k) [Download]
How do you hydrate?
Hydration.pdf (Size: 96k) [Download]
Planking
Why Plank? How to plank...
Planking-_exercise_of_the_week_21.5.12.pdf (Size: 81k) [Download]
The Clam- strength training
written by CP coach and Personal Trainer Debbie Johnson
Training_Tip_Clam_Strength_training.pdf (Size: 103k) [Download]
IBS from Fructose malabsorption
By CP nutritionist Becky Ward
IBS_from_fructose_malabsorption.pdf (Size: 74k) [Download]
Aero Bars
by CP coach Jo Knight
Aerobars_28.5.12.pdf (Size: 270k) [Download]
Downhill running
By CP Coach Simon Huntley.
Downhill_running_4.6.12.pdf (Size: 66k) [Download]
Winter Warm up entry form 2012
Winter_warmup_entry_form_2012_only.pdf (Size: 248k) [Download]
Immune Function
Immune_function.pdf (Size: 279k) [Download]
Stability ball pike
SC_tip-_stability_ball_pike_5.6.12.pdf (Size: 147k) [Download]
Immune Function part 2
immune_function_part_2__2_.pdf (Size: 249k) [Download]
Hip Flexor stretch
Training_Hip_flexor_stretch.pdf (Size: 99k) [Download]
Runners Race checklist
Race_check_list_-_running.pdf (Size: 167k) [Download]
Canterbury IM Camp application form
IM_2013_camp_application_form.pdf (Size: 47k) [Download]
Canterbury IM Camp general info
IM_CANTERBURY_IRONMAN_PREPARATION_Camp_gen_info.pdf (Size: 41k) [Download]
Flash porridge for CP athletes
Wholegrain_porridge.pdf (Size: 303k) [Download]
Winter Training
Winter_training_18.6.12.pdf (Size: 93k) [Download]
Plantarflexion
plantarflexion.pdf (Size: 140k) [Download]
Sugar or Artificial Sweetener?
Sugar_or_artificial_sweetener.pdf (Size: 298k) [Download]
Drills for off-road running
Drills_for_off-road_running.pdf (Size: 729k) [Download]
Thai Pumpkin Soup
Thai_Pumpkin_soup.pdf (Size: 137k) [Download]
Iron and Half Training Camps- Wanaka
Iron___Half_Training_Camps-Complete_Performance_coaching.pdf (Size: 386k) [Download]
beetroot juice and smoothie
Beetroot_juice_and_smoothie.pdf (Size: 115k) [Download]
Beetroot dip
Beetroot_dip.pdf (Size: 55k) [Download]
beetroot fact sheet
Beetroot_juice_Nitrate_11-_website_fact_sheet.pdf (Size: 586k) [Download]
Beetroot is good for you!
Tip_of_the_week_-_Beetroot.pdf (Size: 135k) [Download]
Improving knee stability- straight leg extension
Straight_leg_extension-_vastus_medialis.pdf (Size: 177k) [Download]
A nutrition fairytale story
Fairy_tale_story_16.7.12.pdf (Size: 109k) [Download]
Braden Currie- Warm in Winter
Warm_in_winter_cp.pdf (Size: 519k) [Download]
Treadmill training vs outdoor running
treadmill_running_vs_outdoor_running_23.7.12.pdf (Size: 89k) [Download]
Homemade sports drink
Homemade_sports_drink_23.7.12.pdf (Size: 130k) [Download]
Nutrition fairytale
Broken Chain Repair
Broken_Chain_Repair.pdf (Size: 528k) [Download]
Substitute for chocolate
Chocolate_subsitute.pdf (Size: 270k) [Download]
CP diet record sample
CP Diet record sheet
CP_Dietary_Record_Sheet.pdf (Size: 185k) [Download]
CP diet record sample
CP_Dietary_record_Sample.pdf (Size: 278k) [Download]
Strength conditioning for cyclists
Strength_conditioning_for_cyclists_lunge.pdf (Size: 255k) [Download]
Getting bored on your long runs?
Try a Rogaine!
Getting_bored_on__your_long_runs.pdf (Size: 328k) [Download]
Anaconda Noosa- Braden Currie
Anaconda_Noosa_20th_Aug_2012_Braden.pdf (Size: 363k) [Download]
How to read food labels
By CP nutritionist Becky Ward
How_to_Read_Food_Labels.pdf (Size: 51k) [Download]
Being smart about sugar
Being_smart_about_Sugar.pdf (Size: 160k) [Download]
Flexibility_and_stretching_30_4_12.pdf
Flexibility_and_stretching_30_4_12.pdf (Size: 333k) [Download]
Lactate Testing
Lactate_testing.pdf (Size: 114k) [Download]
New CP morning circuit class at Sportsmed Gym
Newsflash_for_circuit_training_course.pdf (Size: 220k) [Download]
Potato-top pastryless pie
Recipe from CP nutritionist Becky Ward
potatoe_top_pasrtyless_pie.pdf (Size: 358k) [Download]
Crispy Wholemeal Pita Beef Burger
Recipe from CP nutritionist Becky Ward
Crispy_Wholemeal_Pita_Beef_Burger.pdf (Size: 255k) [Download]
Ditch the Stitch
Article by CP coach Simon Huntley
Ditchthestitch.pdf (Size: 26k) [Download]
Visualisation
By CP Coach Nicky Edwards
visualization.pdf (Size: 238k) [Download]
Caffeine tips
From CP nutritionist Becky Ward
Caffeinetips.pdf (Size: 36k) [Download]
Caffeine tips
From CP nutritionist Becky Ward
Caffeinetips.pdf (Size: 36k) [Download]
icecream recipe
Easy Dreamy Ice Creamy � Made from just one ingredient!
Ice_cream.pdf (Size: 600k) [Download]
Making a plan
Make_a_Plan_24.9.12.pdf (Size: 56k) [Download]
Should I eat before exercise if trying to lose weight
Should_I_eat_before_exercise_if_I_am_trying_to_lose_weight.pdf (Size: 324k) [Download]
Power of the Mind
By CP coach Karen Muller
The_Power_of_the_Mind.pdf (Size: 171k) [Download]
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