What is RaceFit?

Welcome to RaceFit Gym!

It with much excitement that I unveil my latest venture within the health and fitness industry. I have been fortunate enough to be involved in the industry for the last 10 years, training clients with a variety of goals and objectives but it wasn’t until the last few years that I realise that the industry is missing a gym catered towards endurance athletes. This has lead to the development of RaceFit gym that targets individuals geared towards running and cycling.

Dangers of Overtraining

I have been involved in many long-distance racing events in both running and cycling, road and trail and realised that many endurance athletes tend to do the same thing over and over expecting to see improved results. While there is some merit in doing multiple running and/or cycling sessions in a week’s training, the results are short term as injury, boredom or overtraining tend to creep in.

Resistance training is key

The introduction of resistance training to help improve endurance athletes is paramount, however there is a general concern amongst endurance athletes that resistance training will make you bigger and essentially heavier. This misconception about resistance training has kept many endurance athletes like marathon runners and long distance cyclists out of the gym for fear of getting bigger.

Strength not Mass

At RaceFit we understand this, so our focus is not on mass gain but rather strength gain through resistance training. A stronger athlete will guarantee a better performance and the ability to handle tough race day conditions. In addition, the mental challenges experienced while strength training can lead to athletes in having the psychological edge when it comes to facing the steep climbs or technical descents. The added advantage of being mentally strong during a race is another reason to incorporate strength training into your endurance training program. That feeling of being both mentally and physically strong is what we strive for in order for our clients to be RACEFIT!

So, if you are looking to improve on that PB in your marathon or feel that your running or cycling is hitting a plateau, contact us now to set up a free consultation. If you are on social media, go like our Facebook page and follow us on Twitter  to receive more info on race, events and endurance related topics.

Here is a testimonial from Flora, who is training for her first 70.3 IronMan:

“When I started training with Chris I didn’t have a plan or goals.  He helped me to understand that training without a goal is not very motivating!  I slowly got into the world of triathlons, and realised that I needed someone else on my team (individual sports are hard!).  Chris rapidly became this person, and the person I felt accountable to, in a positive way.  My sessions with Chris have helped to improve my triathlon fitness, as well as helping me get all round stronger.  Ladies should be able to do pull ups too!  Along with being an awesome knowledgable trainer, he has been a great supporter and motivator.  As my first Half Ironman rapidly approaches, I am thankful to have a trainer like him on my team.”  – Flora James

Happy training

Chris

       

About The Author

Comments

  • By Lex Schuddinh - on Reply

    Would u be interested in sponsoring and helping a young runner out?
    I have a guy who is good, but needs some guidance to do better!
    He wants to break the 2 oceans marathon record, and I think he has the ability to do it, if he had the right training and guidance!
    He has done very well on his own, came 4th in the Peninsula Marathon.
    Please let me know if u could help, or know of someone!
    Thanks

    • By Chris - on Reply

      Hi,
      Sorry about late replying, my comments didnt seem to come through until now.

      I’m based at Villagers rugby club in Claremont. I have a group classes on the following times:
      Monday and Wednesday – 6am, 5:30pm and 6:30pm
      Thursday – 5:30pm
      Friday – 6:30am.

      You are more than welcome to come through and join for a free session if you are interested.

      My email is chris@race-fit.co.za or 084 822 5491.

      Apologies again for late reply.

      Chris

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⛱ Therapy Thursday ⛱

Give your 👣 some ❤️ folks!

Spending long days in high heels or other work related shoes and can affect the function of the foot as a whole. Even the type of running shoe you use can be affecting your performance.

Performing some PREHAB exercises as shown in the video can go a long way to helping ensure that the toes and feet maintain proper function and prevent injuries.

Try these three exercises:
📎 big toe extension - move the big toe upwards while the rest of the toes don’t move
📎 perform the opposite of above - big toe doesn’t move while others are pulled back.
📎 perform both movements of both feet at same time AND independently.

🖊 NOTE the difference between both sets of toes. (My left foot doesn’t have the same control nor ROM as my right).

Look after your 👣 as they carry us around everywhere and as runners, foot health is important in ensuring injury free running.
Simple exercises like this which takes 5min of your time will assist in keeping your toes and feet in optimal health and potentially prevent injuries associated with running.
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✏️ Technique Tuesday ✏️

Today’s post is aimed at runners looking to improve their performance WITHOUT the need of gym equipment.

I have choose two body weight exercises that will target muscles of the lower extremity specially designed to help improve running strength.

The first video shows a SPLIT SQUAT movement. It doesn’t require a balance pad, a pillow or something soft can be used instead to protect the knee cap.

Target 🎯 muscles: Quads

Here are some tips to execute the movement correctly:

📌 start from the bottom up.
📌 both knees should be at ~90 degrees
📌 front foot weight is on the heel while back foot is through the ball of the foot.
📌 drive straight up as in a vertical movement
📌 movement ends when front knee is extended.
📌 ensure knee and ankle of front leg maintains a “straight” line. Avoid the knee buckling as you move up and down.
📌 same holds for back leg, watch that the leg doesn’t rotate inwards and that the ankle is facing the ceiling. (Those with limited ROM on ankle joint might struggle with this).

The second video shows a SINGLE LEG DEADLIFT (SLDL) movement.

Target 🎯 muscles: Hamstrings and glutes.

Here are some tips to execute the movement correctly:

📌 balance on one leg and place weight towards the back of the heel.
📌 the supporting knee ISN’T locked but has a slight bend (knee flexion)
📌lower the hands towards the balance pad
📌at the same time the “free” leg moves backwards being used as a cantilever or a “rudder”
📌hinge at the hip, maintaining a neutral spine and level pelvis.
📌 slowly lower your trunk to the point where your supporting leg allows before too much strain is placed on the hamstrings.
📌 slowly return to the starting point, maintaining good posture.
📌the whole movement is akin to a seesaw action.

Why I recommend these exercises is because they target muscles that are working repeatedly during the running action. Specifically, the SLDL is great to improve hamstring strength, hip ROM and ankle stability - much of which is ignored by some runners.

Perform 10 reps per leg and 3 sets in total.
After about 4 weeks you can increase the reps or sets to challenge the body more.

#RaceFitGym #runners #strength
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Words of wisdom from Bart Yasso out of the latest Runner's World Magazine South Africa on how to run forever!

1️⃣️ STRENGTH TRAIN - "supplemental work can reduce injury risk, improve running economy, and contribute to good running posture"
2️⃣️ HAVE A GO-TO WARM-UP - "before a run, do some dynamic movements that will help wake up the muscles."
3️⃣️ CROSS TRAIN - "cross-training can help increase cardiovascular fitness if you engage in forms that keep your heart rate up."
4️⃣️ GIVE YOURSELF THE BEST FUEL - "better foods leads to better athletic performance, and a higher quality of life."

At RaceFit we are a firm believer in all the above principles and our clients are encouraged to follow them closely. As much as consistent running makes you a better runner, don't be scared to look to alternative methods to help get that edge and to improve your performance.

#RaceFitGym #RunnersWorld #OMTOM
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💡Watt Bike Wednesday 💡

With about 4 weeks until the Cape Town Cycle Tour most of the roads are full of the roadies getting in the last of their big rides/races before the big day! However, during the week its tough to get the hours in, so sitting on a spinning bike or Wattbike for 30-45min and working on speed, hill or sprint work is a great supplement to the longer weekend rides.

Here is an example of some speed work (higher RPM) for those long flats where you can make up time.

📍10 sets of 1 minute ON followed by 1 minute OFF
📍set your cadence as 95-100RPM for the sprint WORK
📍set your RECOVERY cadence around 80RPM
📍give yourself a challenging yet attainable power output.
📍5 minute warm-up where you slowly increase the cadence
and power output (75-85RPM AND 150-200RPM)
📍5 minute cool down with cadence at 85RPM
📍Total time on bike = 30 minutes.

For my workout I tried to stay above 300W for the minute but depending on your level of fitness and strength you can increase or decrease the power output.

Remember that you need to be able to REPEAT these 1 minute efforts across 10 sets. DON'T try go too hard for the first few sets and then drop off as the REAL work begins. The goal of the interval training is to build up a base consistently throughout the WHOLE training session.

Enjoy some time in the pain cave so that when you on the bike you can throw some 🔨 🔨🔨 down!!

#RaceFitGym #CycleTour #PPA #WattBike
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👏 Motivation Monday 👏

Today I decided to test my 2000m Ergo test! Frankly, I hate this test as it really mentally pushes me to keep going through the so-called "pain cave". I haven't done the test in about 2 years so I was due a retest.

So for Motivational Monday, here are few findings from my test this morning.

🚩 Two years ago I scored the same result 7:20 - therefore I haven't gone backwards in performance. #winning
🚩According to Concept2, Inc. I rate in the 75th percentile for my age category (30-39) and for my weight division (78kgs).
🚩Also according to their VO2 max calculator my result gives me about a 60mL.kg.min-1 which is way above average 💪😁
🚩I performed this test alone which is even harder as you don't have anyone to pace or compete against. I'm a firm believer in the power of competition and how it brings the best out of individuals.
🚩Lastly, I'm not as unfit as I thought I was (my current achilles injury is keeping me out of running and therefore I'm losing CV fitness daily).

Ultimately, this test has MOTIVATED me to get below that 7 minute marker which is a real benchmark of "superior" CV endurance.

I'm not as unfit as I thought I was and that I need to keep up the strength work to help supplement that lack of CV training I've been able to do.

For more info on the 2000m ergo test, results and rankings that Concept2, Inc. has, go to their website, www.concept2.com for more info.

Happy Monday to you all! 💃🕺
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