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§ April 1st, 2013 § Filed under News Comments Off
WEDNESDAY 7-8PM BOOT CAMP IN THE PARK! 3RD APRIL – 18th SEPTEMBER
This year I am running 25 BOOT CAMP sessions in Kidwells Park. The first one is on Wednesday 3rd April at 7.00pm and the last one is on 18th September.
PRE-PAY FOR ONLY £5 PER SESSION! – The session on 3rd April is FREE of charge. You can pre-pay for the next 24 sessions at a rate of £120, which equals £5 per session.
Alternatively, you can pay-as-you-go on each session for £10. You can also pay for sessions 2-13 for £84 (£7 per session) and then sessions 14-25 for £84 (£7 per session).
FREE WEIGHT/BODY FAT & BLOOD PRESSURE CHECKS FOR ANYONE WHO PRE-PAYS – Just ask me to book in for one of these. It is a great idea to do at the start of the program. I can give you nutrition and exercise advice and we can set targets together. Another good time to check would be at the end of the series in September, again FREE of charge.
We will build stamina through many cardiovascular challenges and strength with functional ‘Body Weight’ exercises and also focus on core stability. It’s going to be about Team work too…all in the great outdoors. Rain or shine we will be there together! (rarely has the weather affected us much in the last 2 years!)
If you have any questions about the programme, or would like any advice or support, contact me by phone (07920094555), or by email (eddie@bigdealtraining.com).
I look forward to seeing you in the park soon!
§ November 7th, 2012 § Filed under News Comments Off
BIG DEAL TRAINING 2012/2013 5k WINTER HANDICAP RACE SERIES
I am pleased to announce dates and times for a series of 5km races throughout the coming winter months. If you’re interested in the detail, read this whole post. If not, just read the next two lines beginning with ‘WHEN?’ and ‘WHERE?’, put them in your diary and turn up ready to race.
WHEN?… Thursday 29th November 7.00pm, Saturday 22nd December 10.00am, Thursday 17th January 7.00pm, Saturday 16th February 10.00am, Thursday 14th March 7.00pm.
WHERE?… All races start and finish in front of the Pavillion in Kidwells Park Maidenhead
COST… You can enter all 5 races and pay in advance for only £15, or enter one race at a time and pay £5.
THE ROUTE… The start and finish will always be just outside the Pavillion in Kidwells Park Maidenhead. The course involves 3 laps of a ‘figure of 8′ circuit taking in a loop of the paths around Kidwells Park and another loop around the edge of roads to the north of the park (out on to Cookham Road, left on to Norfolk Road, left on to St. Lukes Road, left on to Marlow Road and then left and back in to the park at the council offices at 4 Marlow Road. From that corner of the park, each lap then takes the most direct path back to the Pavillion where each lap ends. The section outside the park involves no crossing of roads.
HOW DOES THE HANDICAP SYSTEM WORK? I will start people off in groups based on their handicap time, or estimated finishing time if it is their first Big Deal Training 5k Handicap race. The slowest runners will start at the beginning and the fastest runners will start last. The starting group that a runner goes in will be determined by the nearest full minute to their handicap time…So, if their handicap time is 32m17s they will go in the same group as someone with a handicap time of 31m55s.
HOW IS A RUNNER’S HANDICAP TIME CALCULATED? A runners handicap time is based on an average of their last 3 races, or 2 if they have only done 2, or their finishing time if they have only done 1. For example, ‘Runner A’ has done 2 races. Their finishing time in the first was 25m18s and in the second it was 25m37s. Their handicap time is therefore 25m27s. If the slowest runner starting the race has a handicap time of 42m59s, then ‘Runner A’ will start 18 Minutes later than that first person. If a runner hasn’t done a race before, then I will take a guess at which group to start them in.
N.B – When the race starts with the slowest group off first, you will know how long you have to wait before you start. I recommend that you spend this time warming up rather than standing still and getting cold.
WHO WINS EACH RACE?… The winner will be the runner who makes the biggest improvement on their handicap time. So, if your handicap time was 28m20s and your finishing time was 25m45s then you have improved on your handicap time by 9.1%. If if your handicap time was 23m32s and your finishing time was 22m58s then you have improved on your handicap time by 2.4%. Although the runner finishing in 22m58s has a quicker finishing time, the runner finishing in 25m45s will have a higher placing in the race results. If it’s your first race then you can’t win it, you will just get a handicap time for the next race you enter.
WHO WINS THE SERIES?… In each race, the runner who makes the biggest improvement on their handicap time will recieve 1 point. The second biggest improver will receive 2 points. The third biggest improver gets 3 points and so on. You have to have taken part in at least 3 of the 5 races to be in with a chance of winning the series and your best 3 results count towards being the series winner. The runner with lowest points score wins the series. (the lowest possible score is 3 for 3 wins). The series winner will receive a £20 Sweatshop voucher.
RESULTS… The results for each race will be emailed out within 48 hours.
N.B – If I think someone is running deliberately slowly so that they have a better chance of getting a big improvemnt on their handicap time in the next race, then I reserve the right to not include them in the results.
Best wishes and good luck with your training.
§ March 28th, 2012 § Filed under News Comments Off
Big Deal Training
SPRING/SUMMER BOOT CAMP PROGRAMME
Wednesdays 7.00-8.00pm, Kidwells Park, Maidenhead. 25th April-26th September
(meet in large open space in middle of park)
FREE FIRST SESSION ON WEDNESDAY 25th APRIL!!! – then 22 more sessions until 26th September
OPTION 1: Pre-pay for all 22 sessions @ £110 (equal to £5 per session)
OPTION 2: Pre-pay for the 1st 11, then 2nd 11 sessions @ £77 (equal to £7 per session)
OPTION 3: Pay-as-you-go @ £10 per session.
PROGRAMME FEATURES – Team work, stamina building, all-over-body strength & conditioning exercises, regular fitness tests.
WEIGHT, BODY FAT & BLOOD PRESSURE CHECKS – For those who take part in the programme, I offer this service FREE OF CHARGE. Just ask to book.
If you have any questions about the programme, or would like any other advice or support, please contact me by phone (07920094555) or by email (eddie@bigdealtraining.com).
N.B – This will be a Team effort in the great outdoors! Being part of a Team means we stick together come rain or shine (last year only involved one rainy session!).
§ July 3rd, 2011 § Filed under News Comments Off
Big Deal Training
SPRING/SUMMER BOOT CAMP PROGRAMME
Wednesdays 7.00-8.00pm, Kidwells Park, Maidenhead.
(meet at Kidwells Park Pavillion)
Session 1 – 6th April. Final session – 21st September
Sessions 1 - 3 (6th, 13th & 20th April) will be pay-as-you go @ £5.00 per session
From session 4 (27th April) to session 25 (22 sessions) the following payment options apply…
OPTION 1: Pre-pay for all 22 sessions @ £110 (equal to £5 per session)
OPTION 2: Pre-pay for the 1st 11, then 2nd 11 sessions @ £77 (equal to £7 per session)
OPTION 3: Pay-as-you go @ £10 per session.
Having attended my Ski Fit sessions over the winter you are one of the first to find out about this exciting new exercise programme!
PROGRAMME FEATURES – Team work, stamina building, all-over-body strength & conditioning exercises, regular fitness tests.
PROGRESSION PLAN – I will provide you with a chart on which you can track your progress. You will also get the chance to monitor your blood pressure, weight and body fat levels.
If you have any questions about the programme, or would like any other advice or support, please contact me by phone (07920094555) or by email (eddie@bigdealtraining.com).
N.B – This will be a Team effort in the great outdoors! Being part of a Team means we stick together come rain or shine.
I really look forward to the chance to work with you again!
Best wishes.
Eddie Johnson
§ April 1st, 2011 § Filed under News Comments Off
Wednesdays 7.00-8.00pm, Kidwells Park, Maidenhead.
(meet at Kidwells Park Pavillion)
Session 1, 6th April. Final session 21st September
Sessions 1 - 3 (6th, 13th & 20th April) will be pay-as-you go @ £5.00 per session
From session 4 (27th April) to session 25 (22 sessions) the following payment options apply…
OPTION 1: Pre-pay for all 22 sessions @ £110 (equal to £5 per session)
OPTION 2: Pre-pay for the 1st 11, then 2nd 11 sessions @ £77 (equal to £7 per session)
OPTION 3: Pay-as-you go @ £10 per session.
PROGRAMME FEATURES – Team work, stamina building, all-over-body strength & conditioning exercises, regular fitness tests.
PROGRESSION PLAN – I will provide you with a chart on which you can track your progress. You will also get the chance to monitor your blood pressure, weight and body fat levels.
If you have any questions about the programme, or would like any other advice or support, please contact me by phone (07920094555) or by email (eddie@bigdealtraining.com).
N.B – This will be a Team effort in the great outdoors! Being part of a Team means we stick together come rain or shine.
Best wishes.
Eddie Johnson
§ March 29th, 2011 § Filed under News Comments Off
Wednesday 6th April @ 11.15am – Kidwells Park, Maidenhead.
Saturday 9th April @ 11.00am – Maidenhead
Wednesday 6th April @ 11.15am – Kidwells Park, Maidenhead. Meet by the children’s play area. 60 minute session involving some interval training. You can take this at your own pace, so you can push hard or take it easier. BEGINNERS WELCOME!!!
Saturday 9th April @ 11.00am – Maidenhead. Meet at the Magnet Leisure Centre reception. 75 minute session. On this session we will look to build on the training done in our two previous sessions in Swinley Forest. It will be on almost completely flat terrain including mainly tracks and paths, but some road. It will be less muddy than Swinley Forest!
The Big Deal Training Team for the Maidenhead Relay Marathon on Sunday 12th June 2011 is training well. There are still some places available on the Team.
Payment of the £13 entry fee secures your place on the Team along with a committment have fun and do your best.
Nearer the event Big Deal Training Team shirts will be printed. They will cost around £12, but they are optional! Just ask me if you would like one.
Any questions, please get in touch.
Best wishes. Eddie
§ March 9th, 2011 § Filed under News Comments Off
Ski Fit at home using ‘Training Mate’
As the season of Ski Fit exercise classes comes to an end (last session Wednesday 16th March) I am pleased to present an opportunity for everyone to carry out a similar exercise session at home. This chance has come about thanks to one of our regular Ski Fit attendees whose company has developed a program called ‘Training Mate’. Using ‘Training Mate’ you can devise your own truly bespoke workouts and use them to achieve your own personal goals. Everyone who has a license for Training Mate can become part of an on-line community that shares training programs. Think of it as a ‘Twitter for people who exercise and want to share their workouts’.
I have devised a workout called ‘Ski Fit at home’ and using ‘Training Mate’ it can be followed at home. It will work a bit like opening a PowerPoint presentation. You will be given commands to follow. These commands will take you through a workout in a similar format to the way I have instructed the Ski Fit classes throughout the season. The only equipment you will need will be a skipping rope, some dynabands and a step.
(I buy my equipment from the Physical Company… http://www.physicalcompany.co.uk/welcome.asp)
All you will need to do to access the software and the Ski Fit session plan, will be to download the software, and request a 30-day try-before-you-buy license from this link http://www.training-mate.com/download and then access the Ski Fit ‘Library’ within ‘Training Mate’ using this second link http://www.training-mate.com/share/libraries/details/3
Using the software you can also devise your own workouts as has been done for Ski Fit at home. Once you register on the ‘Training Mate’ website, you will also be able to publish these on-line in the same way that Ski Fit at Home has been.
If you would like any advice about ‘Training Mate’, the website has a comprehensive set of documentation and help at http://www.training-mate.com/learn. Within the software, you can use the ‘F1’ key to access the user guide.
If you would like any further advice or help with the exercises contained within the ‘Ski Fit at home’ session plan, please contact me by email (eddie@bigdealtraining.com) or by phone (+44(0)7920094555). Below, I have added some instructions for each exercise within the ‘Ski Fit at home’ session plan on ‘Training Mate’.
I have really enjoyed instructing the Ski Fit classes since they started in November 2010 and look forward to starting them up again in November this year. Your energy, enthusiasm and commitment has been impressive!
If you would like any further advice or support in your exercise program as the Ski Fit classes come to an end, please let me know. I am happy to offer a FREE consultation and first Personal Training session to you.
SKI-FIT at home exercises. Additional information….
Before starting, carry out some light aerobic exercises (eg, cycling, jogging/walking, mobility exercises) up to a total of around 6 minutes. By this point, aim to be approaching a mild sweat.
Complete the first circuit at 70% effort, the second at 80% and the third at 90% effort.
-Wide leg squats (x 3) + 20 steps jogging on the spot @ 75% effort, repeat when complete.
-Press Ups
-Step-ups (use a step or a bench roughly half way up your shin in height). Step up and back down leading with your right leg x 5, then with your left x 5, then repeat.
-Side Plank (right forearm on floor)
-Walking lunges (find enough space to carry out 8 forward lunges). Turn round when 8 complete. Correct size of step = both knees @ 90° when back knee is 3-4 inches off the floor.
-Skipping
-Shoulder Presses – Using elastic dynabands. Hold band in both hands by side of waist. Standing on one leg, with band under standing leg, lift hands to above head and almost straighten elbows, bring hands together at top.
-Side Plank (left forearm on floor)
-Calf raises (stand on the edge of a step, lift on to tip-toes and lower as deep as possible with heels)
-Spotty Dogs (feet hip width apart, one foot in front, the other one foot behind. Swap positions by jumping each foot front to back and vice versa. Increase difficulty by adding a drop of back knee towards floor – the lower the harder)
-Tricep dips (hands to side of hips while bottom almost rests on a bench or a step. Take feet further away to make harder. Bend elbows to 90° and then raise to almost straighten elbows)
-Back against wall sitting (hips & knees @ 90°, thighs horizontal)
‘THE PLANK’ CAN BE ADDED IN AT ANY POINT DURING THE WORKOUT AS AN ADDITIONAL TEST OF CORE STRENGTH. HOLD IT AS LONG AS POSSIBLE, IDEALLY SIDE ON TO A MIRROR. MAKE A NOTE OF THE AMOUNT OF TIME THAT YOU ARE ABLE TO HOLD IT CORRECTLY BEFORE FATIGUING.
When circuit complete 3 times, carry out 5-6 minutes of light aerobic exercise before stretching all major muscle groups for 20-25 secs each.
Please feed back on how you are progressing and to ask any questions you may have.
§ March 4th, 2011 § Filed under News Comments Off
TRAINING RUN # 2 – 11.00am Saturday 12th March at Swinley Forest, Bracknell.
After the success of our first team outing on Saturday 26th February, we’ll meet again a week tomorrow for another hour or so of running fun in the woods at Swinley Forest.
Meet at 11.00am at the bike hire store at the Lookout Discovery Centre, Nine Mile Ride, Bracknell, RG12 7QW (see link to map below). We will set off promptly at 11.10am. The terrain varies, but can get muddy, so bring some training shoes that you don’t mind getting dirty.
http://www.bing.com/maps/?FORM=MMREDIR#JnE9LlJHMTIrN1FXJTdlc3N0LjAlN2VwZy4xJmJiPTU0LjY2ODk4MTExNDI1NjYlN2UxMC44MDExNjQwNjE1JTdlNDguMDU3NzkxMTk4MzQ4JTdlLTExLjQzNTE2NDA2MzU=
ALL LEVELS OF ABILITY WELCOME. Everyone from competitive athlete to beginner can take part as we will find locations where we work as a team, but can individually push ourselves as little or as much as we like. The session will last about 1 hour 15 minutes and is FREE OF CHARGE.
MORE TRAINING RUNS TO FOLLOW IN THE WEEKS LEADING UP TO THE MAIDENHEAD RELAY MARATHON ON 12TH JUNE.
The team for the Maidenhead Marathon is taking shape, but there are a few places still up for grabs. YOU DON’T HAVE TO BE A RECORD BREAKER TO JOIN! If you’re a beginner and willing to work on your training between now and 12th June and give it your best shot on the day, then you are very welcome to join in. Payment of £13 to cover the cost of entry as well as a comittment to have fun and do your best secures your place.
See you on Saturday 12th March at 11.00am!
Best wishes, Eddie
§ February 17th, 2011 § Filed under News Comments Off
Link Foundation Maidenhead Relay Marathon, 2.00pm Sunday 12th June 2011.
Big Deal Training has entered a team for this race. Join the team and play your part! It’s a popular relay challenge and we will be a team of up to 10 people who can all manage the 2.62 mile distance. Held as a finale to Carnival Weekend in Maidenhead, this is a fantastic event, whether you are competitive and hoping to win, or just aiming to get round. With plenty of spectator support and other activities happening in the central part of town, you are sure to be part of a great weekend, raising funds for charity in the process. There are prizes for overall winning team as well as winning team in different categories. However, we are entering for the thrill of the event, to have fun and do our best, not to beat world records!
Each team member will complete a lap of 2.62miles, making up to the marathon distance between them. The cost will be £13 per team member. All proceeds going towards the entry fee, majority of which goes to charity. If you would like to take part, please get in touch and I will confirm your place when I have received your payment.
I will arrange some Big Deal Training team shirts for the event (optional!). I will only ask cost price for these which will be around £12 (details to follow soon).
I will be arranging some training runs for the group regularly as the event gets closer (watch this space!). Even if for example you are able to run for 30 seconds now and need a 30 second walk before running again, I will help and advise you on how to progress to running as much of the 2.62 mile course as possible. Please contact me if you want any specific personalised guidance in your training.
TRAINING RUN – 11.00am Saturday 26th February at Swinley Forest, Bracknell.
Meet at 11.00am at the bike hire store at the Lookout Discovery Centre, Nine Mile Ride, Bracknell, RG12 7QW. We will set off promptly at 11.10am. The terrain will be a little muddy with some hills and a bit of uneven ground. Bring some training shoes that you don’t mind getting a bit dirty. ALL LEVELS OF ABILITY WELCOME – I will deliver a coaching session that everyone from competitive athlete to beginner can take part in (if you are interested in how I will achieve this, just give me a ring). Scenes from the last Harry Potter film were filmed in these beautiful woods. They are a great escape from the hustle and bustle of the Thames Valley. The session will last about 1 hour 15 minutes and is FREE OF CHARGE.
MORE TRAINING RUNS TO FOLLOW IN THE WEEKS LEADING UP TO THE MAIDENHEAD RELAY MARATHON.
§ January 23rd, 2011 § Filed under News Comments Off
Please forgive me if this account of my experiences appears a little self-obsessed! I genuinely believe that after going through this process for the first time two weeks ago and again this week just ending, I have something to offer, not only to people training for an endurance event, but also to those interested in nutrition for weight management.
What is carbo-loading?…It doesn’t just involve eating a normal diet and then over-eating on carbohydrates a couple of days. It needs to start at least 7 days before an event. Put simply, by removing carbs 7 days before the event and putting them back in 3 days before, the body will absorb and store more energy than normal. This leads to being able to go for longer when required.
Carbo-loading may not work for everyone and it wouldn’t be wise to try it for the first time the week before your most important event. Practising at least twice beforehand will allow you to learn how your body responds. It is possible that you may miss out on some nutrients during the first four days. Therefore, using a multivitamin and a vitamin C supplement may help. Eating some carbs such as small tomatoes, non-sugary fruits and salads for example may also help to get the vitamins in, but the amounts should be kept low. The main objective in cutting out the carbohydrates is so that stored energy is really depleted, leading to your body to overcompensate by storing more than normal when it gets the chance.
Monday 17/01/11 – Weight 1st thing = 83.5kg. Breakfast, 6.45am: 3 Scrambled eggs. Snack, 11am: Small salad (boiled egg, feta cheese, cucumber slices, chick peas, cherry tomatoes, smoked salmon). Lunch, 2.30pm: Pack of smoked mackerel, small serving blueberries. Dinner, 8pm: Grilled Pork steak. No exercise. Energy levels low.
Tuesday 18/01/11 – Weight 1st thing = 82.7kg. Breakfast, 8.30am: 4 rashers bacon, 2 fried eggs, 4 medium sized mushrooms. Lunch, 1pm: Small tin tuna & small salad bowl (boiled egg, feta cheese, tomatoes, cucumber, chick peas). Snack, 4pm: Protein shake (90% whey protein). Dinner, 9pm: Sliced Ham & 2 fried eggs. No exercise. Energy levels very low.
Wednesday 19/01/11 – Weight 1st thing = 81.5kg. Breakfast, 6am: Protein Shake (90% whey protein). Snack,10.30am: 120g smoked salmon, small pack blueberries. Lunch, 12.30pm: Cooked chicken & salad (kidney beans, feta cheese, cherry tomatoes). Snack, 4pm: Protein shake (90% whey protein). Dinner, 9pm: Tin of mackerel. Slow 5 mile run at 7.30am. Energy levels ok.
Thursday 20/01/11 – Weight 1st thing = 80.5kg. Breakfast, 8am: 3 scrambled eggs. Snack, 10.45am: Protein shake (90% whey protein). Lunch, 2pm: Packet of smoked mackerel, small pack blueberries. Dinner, 8pm: Grilled chicken breast & 2 fried eggs. No exercise. Energy levels ok.
Friday 21/01/11 – Weight 1st thing = 80.2kg. Breakfast, 6.45am: Large bowl porridge with dried fruit. Lunch, 13.00pm: Baked potato with tuna mayo & sweetcorn. Snack, 3.00pm: Flapjack (oats, cranberries & raisins). Dinner, 8.20pm: Pasta parcels with spinach & ricotta filling. Fast 7 mile run @ 5pm, spinning class @ 6.30pm. Energy levels AMAZING!
Saturday 22/01/11 – Weight 1st thing = 81.3kg. Breakfast, 7.45am: Medium size bowl porridge with dried fruit. Lunch, 12.00pm: 3 sausages, 4 rashers bacon, tin baked beans, 2 fried eggs, 2 potato waffles. Dinner, 7.30pm: Steak, fusilli pasta, spinach leaves. No exercise. Energy levels great.
Sunday 23/01/11 – Weight 1st thing = 82.8kg. Breakfast, 7.30am: medium size bowl porridge with dried fruit. Lunch, 12.30pm: Protein Shake (90% whey protein). Dinner, 5.00pm: Roast chicken with stuffing, roast potatoes, brussel sprouts, red cabbage, carrots, sweet potato, pigs in blankets!…and apple crumble & custard. 23.5 mile run starting at 8.45am. Energy levels stable throughout. Legs tired a little, but overall felt brilliant! :0)
LEARNINGS: Keeping physical activity to a minimum when removing the carbs seems sensible. Pushing oneself when energy levels are low and getting used to a new diet is risky. However, by day 4 my energy levels were improving. My weight dropped quickly during the first 4 days. I am confident that most of this was fat as my waist got a lot slimmer. I was still able to perform well when running towards the end of the week and my speed was very good, which leads me to believe that I didn’t lose muscle. By adding oats for breakfast and other slow acting carbohydrates to the diet used in the first 4 days, you may have a great eating plan for weight loss that still provides the energy to exercise regularly. However, before making any big changes in an eating plan I would definitely recommend consulting with an expert. Will I use this again? DEFINITELY!
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