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2016 Wednesday 7pm Boot Camp Series

§ April 18th, 2016 § Filed under News Comments Off on 2016 Wednesday 7pm Boot Camp Series

hydrateWEDNESDAYS 7PM-9PM FROM THIS WEEK (20th APRIL)

FREE SESSION WEDNESDAY 20th APRIL.  It’s here!!!  Wednesday evening Boot Camps return.  7pm every Wednesday in Kidwells Park (large open grassed area) Maidenhead, starting with a FREE session this Wednesday 20th April.

ONLY £5 PER SESSION (22 SESSIONS FOR ONLY £110)….Wednesday 27th April to Wednesday 21st September inclusive.  If you don’t think you can make all 22 sessions, ask me about paying for less.  The rate will be a little higher per session (to be fair to those paying for all 22), but I am willing to be flexible, just ask….or you can pay-as-you-go for £10 per session.

SOMETHING FOR EVERYONE…Strength & Conditioning, Cardiovascular Fitness, Core Exercises.  It’s got everything and is for people of all fitness levels. It’s a fitness session in the great outdoors and takes place rain or shine. Come and have a go.

FREE WELLNESS CHECK-UPS…Everyone who takes part can book in for a FREE check up on weight, body fat and blood pressure.  I am also happy to go over nutrition or any other lifestyle topic with you and work out a personalised plan that works for you.  Just ask me and book in.

If you are a complete beginner to exercise, please give me a call beforehand to have a chat (07920094555).

If you have any questions, please give me a call, or email me eddie@bigdealtraining.com.

I look forward to seeing you for some great exercise soon.  Eddie

2015 SPRING SUMMER WEDNESDAY BOOT CAMP SERIES

§ April 15th, 2015 § Filed under News Comments Off on 2015 SPRING SUMMER WEDNESDAY BOOT CAMP SERIES

hydrate

Wednesdays 7-8pm, Kidwells Park, Maidenhead.

(meet in large open space in middle of park)

FREE SESSION ON WEDNESDAY 22nd APRIL!!!

21 more weekly sessions 29th April – 16th September

Pre-pay for all 21 sessions @ £105 (equal to £5 per session). Other, flexible payment options available, just ask me, or Pay-as-you-go @ £10 per session.

WEIGHT, BODY FAT & BLOOD PRESSURE CHECKS, FREE OF CHARGE.

BRING A FRIEND TO THEIR FIRST SESSION, FREE OF CHARGE.

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 – It’s a Team effort in the great outdoors!…So, the sessions take place rain or shine :0)

Best wishes. Eddie Johnson

 

Ironman Austria 29th JUne 2014

§ August 11th, 2014 § Filed under News Comments Off on Ironman Austria 29th JUne 2014

Click on this link to read the story….. IMaut2014

Here’s a rather interesting (a bit long, get yourself a cuppa ready first!) account of my recent trip to Austria to take part in Ironman Austria.  My friend David Fisher wrote the first part and gives a great account of the experience from a supporters point of view.  My section is a warts and all record of my experience.  I hope you enjoy it!

Marathon done…what happens next?

§ April 14th, 2014 § Filed under News Comments Off on Marathon done…what happens next?

Well done on such a great achievement!  Running a marathon takes guts, determination and a serious amount of training if you are going to do well.  It has been a massive focus for you for months, maybe years.  It is perhaps easy to forget about what happens after it, but a sensible approach to this period is important, in some ways that we might not expect.

Suffering the blues?…

You have been training hard for the big event and have built yourself up physically and mentally for it.  You have crossed the line and rightly feel elated.  This high will probably last a few days, even as the aches and pains are subsiding. However, after most highs there comes a low.  Be ready for this.  It’s just part of the process.  Have a chat with a friend, a training partner or a coach about it.  You might find that talking with another runner who has been through it before will help.  It’s ok to admit that you are feeling a bit down mentally after the high that you have experienced.  Progressively putting other things in place (see below) will also help you to get over this.

‘Enjoy’ not being at your best for a few weeks…

“The soreness in my legs and back went after 3 days.  I set a Personal Best time at the marathon. Why is my running rubbish two weeks later?!”.  The immediate soreness in muscles having completed a marathon will probably go away in a few days for most people (if it doesn’t you may be injured and should seek advice from a physio or doctor).  However, there will be a residual heaviness in the legs and lack of energy for a few weeks. This won’t be obvious and may come along when you aren’t expecting it and trying to get back in to your running, but something is holding you back.  Don’t expect to be at your best for around 4 weeks after a marathon.  If you push too hard in these 4 weeks and expect too much then you invite injuries and will set recovery from the marathon back. Give yourself a chance to recover. You may have improved your speed in training for the big day by doing interval training on the track, or hill repetitions for example.  You have probably improved your long distance endurance with some long slow training runs.  It would be a mistake to go back to all of this a week after the big day, trying to force yourself out of the lethargy that you might be suffering.  Try to enjoy having to take a step back for a while.  Try something different (gentle cycle ride as the weather gets nicer, or a gentle walk out in the sunshine for example) that will help prevent you from dwelling on how poor your running seems to be.  By all means do a handful of short, slow runs in the first three or four weeks, but don’t try to push hard and ‘improve’ your fitness at this stage or try to get it back to where it was on marathon day.  When you are ready, build your running back up slowly and then start to think about other goals and targets.

Nutrition…

A few treats?…Allow yourself a few indulgences that you might have cut out in training for the big event.  Not had a crispy crème doughnut (one of my occasional cheats!) or a curry night for example for a couple of months?  Enjoy that second glass of wine instead of holding back.  However, decide when this period is going to end.  Don’t let it become a habit that drags on for weeks and develops in to a new routine.  A few naughty treats will make you feel less deprived when you take your training and eating seriously again and make it easier to commit to a healthy and positive plan when the time comes.

Protein for recovery…You have completed a marathon and your body has come under a great deal of stress.  Your muscles will be suffering and torn to bits.  As well as good rest, they also need the right nutrients to help them get back to full strength and ready to support you in progressing to full fitness and beyond when the time is right. Muscles are made of protein and if protein isn’t present in sufficient amounts in your diet, then you won’t recover effectively.  The best way to absorb protein from food is to eat a steady supply of it.  So, no protein all day and over-compensating in the evening by eating a 16oz steak isn’t the best approach.  Having protein at every meal and snack is ideal.  Eggs, lean meat and fish and pulses are great.  Snacking on nuts (unsalted) and seeds is excellent.  There is also protein in dairy, but be careful of too much saturated fat in cheeses for example.

What carbohydrates are right for recovery?…In the few days before the marathon and also ahead of long training runs you probably ate more carbohydrate in the way of pasta and baked potatoes for example.  These will have given you the energy to keep going.  However, now that you are burning less fuel, you don’t need the same amount of these carbohydrates which are very rich in calories.  If you do carry on with the same intake you are likely to gain weight.  Refocus on eating more green leafy vegetables (broccoli, kale, spinach, cabbage etc.), red/orange/yellow peppers and green
salad leaves for example.  These foods will provide you with better vitamins for recovery and will help your immune system, which is also likely to be low for a while after the marathon.  Indeed, suffering from cold or flu-like symptoms is common after a marathon…another reason to back off in your training.  Vitamin-rich vegetables and fruit will be important at this time.

New Targets…

How many people finish a marathon and either say “Right! Let’s sign up for the next one!” or, “I hated that.  Never Again!”.  In this situation emotionally driven statements are normal, but they may not be the most appropriate.  Remember Steve Redgrave winning a gold medal in rowing and then saying “Anybody who sees me in a boat has my permission to shoot me”?  If you do sign up for the next marathon that day, then don’t make it too soon, unless you aren’t interested in putting in a good performance but just ticking off another marathon.  How about taking some time to rest and recover, reflect on the experience and then put new plans in place?  Steve Redgrave did this and then won gold again four years later.

Contact me…

If you would like to discuss the next few weeks and months after your marathon experience and perhaps discuss making plans for what happens next, then please feel free to contact me.

Email: eddie@bigdealtraining.com                           Mobile: +447920094555

2014 Spring/Summer Wednesday evening Boot Camp

§ March 5th, 2014 § Filed under News Comments Off on 2014 Spring/Summer Wednesday evening Boot Camp

Wednesdays, 7-8pm, Kidwells Park, Maidenhead

(meet in large open space in middle of park)

2 FREE SESSIONS ON WEDNESDAY 2nd & 9th APRIL!!!

24 more weekly sessions – 16th April – 24th September

OPTION 1:       Pre-pay for all 24 sessions @ £120 (equal to £5 per session)

OPTION 2:       Pre-pay for the 1st 12, then 2nd 12 sessions @ £84 (equal to £7 per session)

OPTION 3:       Pay-as-you-go @ £10 per session.

WEIGHT, BODY FAT & BLOOD PRESSURE CHECKS, FREE OF CHARGE.

BRING A FRIEND TO THEIR FIRST SESSION, FREE OF CHARGE.

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 (we have
previously been quite lucky with weather, but the wet sessions have actually
led to greater team spirit and a stronger resolve to succeed!!).

Best wishes.  Eddie Johnson

25% F3 Events discount with a Big Deal Training appointment

§ November 1st, 2013 § Filed under News Comments Off on 25% F3 Events discount with a Big Deal Training appointment

Book in for a FREE weight, body fat and blood pressure check-up with me.  We can also discuss your fitness targets for the coming months.

Thanks to F3 Events, a leading Thames Valley based events company, I am pleased to announce that you can receive a 25% discount (that I will give you a code for when we meet) on any of their events for 2014.

So, if you like the idea of training up for one of their events, then we can work out a plan and there is a financial incentive for you too.  This could be a running, swimming or a triathlon event.  There are many to choose from.  Just check www.f3events.co.uk.  All their events come with a bespoke medal.

I will see you at a lot of their events as I will be using them as part of my own training program.

So, don’t delay.  Call me on 07920094555 or email eddie@bigdealtraining.com to book yourself in.

Summer Boot Camps and Running Sessions for 14-25 year olds

§ July 9th, 2013 § Filed under News Comments Off on Summer Boot Camps and Running Sessions for 14-25 year olds

Boot Camps for 14-18 year olds
Every Thursday at 2.00pm (25th July – 29th August inclusive)
cost – £1 per session
“A 1 hour general fitness blast in the park!!” – (in the large open area of Kidwells Park)

Running Sessions for 16-25 year olds
Every Tuesday at 5.30pm (16th July – 3rd September inclusive)
cost – FREE OF CHARGE! – ALL LEVELS OF FITNESS WELCOME (contact me first if you haven’t run before)
“Improve your running technique and increase fitness” – (Meet at the pavilion in Kidwells Park)

These sessions are being funded by ‘Sportivate’…an initiative being run by ‘Get Berkshire Active’ (http://www.getberkshireactive.org/24/funding/opportunity/sportivate/’

Visit the website in the link above or contact Eddie by email or call on 07920094555 for further information.

Wednesday 7pm Boot Camp in the Park! 3rd April – 18th September 2013

§ April 1st, 2013 § Filed under News Comments Off on Wednesday 7pm Boot Camp in the Park! 3rd April – 18th September 2013

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!

BIG DEAL TRAINING 2012/2013 5k WINTER HANDICAP RACE SERIES

§ November 7th, 2012 § Filed under News Comments Off on BIG DEAL TRAINING 2012/2013 5k WINTER HANDICAP RACE SERIES

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.
If you have any further questions, please contact Eddie on 07920094555 or email eddie@bigdealtraining.com.
Best wishes and good luck with your training.

2012 Spring/Summer Boot Camp

§ March 28th, 2012 § Filed under News Comments Off on 2012 Spring/Summer Boot Camp

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!).

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