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]