Whether you’re doing casual trail riding or racing, you’re bound to encounter some steep descents. Being able to not only ride but enjoy your ride on steeper terrain is a real game changer!
How to:
1. First things first pick a day when you’re feeling good, have a nice warm up and then head to somewhere steep, ideally with friends so you can spot each other.
2. Start in your ‘attack or ready’ position.
3. Remain relaxed and roll into the descent looking where you want to go, not at the scary root/rock or drop!
4. A roiling wheel is more stable so don’t grab your brakes instead sponge them lightly to maintain a speed you feel comfortable with.
5. Keep yourself pointing down the trail – On bumpy terrain the bike will move around, keep your body pointing down and in the middle of the bike, let the bike float underneath you. Start on smaller slopes and work up to steeper terrain.
Each week we will bring you a new trail tip that you can put into practise in your own time when out riding your mountain bike. We hope you find these coaching tips helpful. Get in touch if you have a specific skill you would like to improve on.
In light of the on-going Coronavirus (COVID-19) outbreak, I’ve decided to put in place a few simple steps to lower risk of infection when attending your Pilates class.
Current estimates are that 80% of us will contract the virus in the UK, and while the majority will suffer only mild symptoms, we should be diligent in protecting the spread to ‘vulnerable populations’ which will include some of my clients, your fellow classmates and their family members.
MATS – I would suggest you bring your own or bring a towel you can place over them. I disinfect these everyday but if you are concerned either bringing your own or just placing something over it will help.
EQUIPMENT – Please can I ask all clients to bring a small cushion or towel along to classes as a substitute for head cushions where required.
Exercises can be adapted and modified to avoid the need for equipment, but if you would like to purchase a (NEW) resistance band or block for individual use in class and at home, please do let me know, I know a lot of you have already done this and it should be here this week!
PERSONAL HYGIENE – Please can I encourage all my clients to continue to follow the government advice regarding regular hand washing and use of antimicrobial hand sanitisers. All of my venues have hand washing facilities.
HANDS-ON CORRECTION – Correct alignment and performance of an exercise is crucial in Pilates, but I will be limiting the use of hands-on correction during the current outbreak. Please continue to follow verbal cues and if you are uncertain about a move – please stop the exercise and wait for assistance.
WHAT TO DO IF YOU ARE UNWELL –If you feel unwell and have any of the typical symptoms of the COVID-19 virus, please call 111 and do not attend your class, let me know asap on 07984367888.
We can all play our part in reducing the immediate risk of spreading, or catching, the coronavirus infection whilst in your exercise class. Perhaps the most important thing to remember though is that regular exercise and activity, adequate sleep, stress management, and good nutrition are all ways to support long term health and immune function.
Try my new Pilates at home wake up and mobilise routine. Only 10 minutes long try waking up, getting out of bed and following this simple Pilates workout to help energise your body, mobilise your joints and strengthen your muscles.
I have come up with a simple Pilates energising routine to try once you get out of bed, it’s only 10 minutes long so shouldn’t be hard to fit into your morning routine.
Rock gardens may seem scary at first, but get them right and they can be a whole lot of fun.
How to:
1. Approach at a brisk walk/jogging pace, in the ready or attache position.
2. Look for the smoothest line through the rocks.
3. Keep your upper body loose, avoid ‘death grip’ and let your forks pump through the rocks with bent elbows. Bend your knees and bring your centre of gravity lower over the centre of the bike.
4. Spot your exit and keep your momentum , this helps the bike glide over the rocks.
Each week we will bring you a new trail tip that you can put into practise in your own time when out riding your mountain bike. We hope you find these coaching tips helpful. Get in touch if you have a specific skill you would like to improve on.
Sleep. We all need it! Sometimes it’s hard to switch off and shut down our busy minds and get enough restful sleep.
Your body has a natural time-keeping clock known as your circadian rhythm. It affects your brain, body and hormones, helping you stay awake and telling your body when it’s time to sleep. So adding in bright light from your phone or TV just before bed tells your body it’s still time to be awake and therefore affecting your ability to sleep.
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration, try getting a sun clock like the Lumi for a better way to wake up in the morning.
Learning to have some down time just before you go to sleep can help you to relax and get ready for sleep. I have come up with a simple Pilates stretch routine you can try just before bed. Let me know how you get on over on my facebook page.
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