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...with a FREE stability & mobility class, a fantastic trail running experience, a GREAT review of KONA IRONMAN 2019 and a heads up video as to what TLA's up to in July...ENJOY!
STABILITY & MOBILITY

STABILITY & MOBILITY


Stability and Mobility are often forgotten parts of our training programs, yet they are so important and help us to become stronger, fitter and healthier. This will in turn help us to achieve our goals and progress with our training further.

What is Mobility and Stability? 


Mobility relates to movement while stability relates to control. Stability is defined as the ability to maintain control of joint movement or position by coordinating actions of surrounding tissues and the neuromuscular system, this is hugely important to our training and day to day activities.

Mobility and stability unlock better human movement. Flexibility can benefit movement by increasing the range of motion within a joint. Working to improve movement in as little as 10 minutes a day can lead to healthier joints, less pain, and decreased risk of injury.

Any time you improve stability, you improve the likelihood of better performance across the spectrum of your fitness and health goals.

If this is a class you would be interested in, or for more information please email alyce@tlafitness.com  to secure your place for the 4 weeks, there is only 10 spaces so be sure to get in quick. This class starts on 2nd March 18:15-19:00 and continues every Monday to 23rd March.
 

TRAIL RUNNING SESSIONS:


Jim Thorn is currently running some trail running dates on Saturday mornings meeting at TLA Studio, Saturdays 0900 this group operates actively via a Whatsapp group please call 07554 400401 or email tom@tlafitness.com if you'd like to get involved.
YUKON 1000
Please click here to DONATE

THE CHALLENGE:


A totally self-supported 1000 mile paddle over 10 days from Canada into the Arctic Circle, finishing in the Alaskan backcountry. Team Wapiti will be on Stand Up Paddleboards the whole way, paddling 18hour days to the finish line.

PURE ISOLATION. TOTAL EXHAUSTION. ABSOLUTE SELF-SUFFICIENCY.

The Yukon 1000 follows the footsteps of early adventurers, immersing in the raw, untouched wilderness that few humans ever experience. No phones. No sat navs. There is zero communication during this trip.

WHY ARE WE DOING THIS?


The project will be raising money and awareness for two excellent charities: The Royal Marines Charity and ROSY (Respite Nursing for Oxfordshire’s Sick Youngsters). As a supporter and sponsor of this project you will be helping to raise money and awareness for these two superb organisations and the invaluable work they do, now and in the future.

If you’re interested in discussing sponsorship opportunities and the rewards you would receive from that, please do get in touch. We want our sponsors to be a part of this experience with us, so come and get involved.
Please click here to DONATE
KONA IRONMAN 2019 - The dream came true.....

KONA IRONMAN 2019 - The dream came true.....


The 12th of October 2019 had been a date etched on my mind for many months, if not years before the date finally came around.

Some of you may have read the TLA update which explained that I had finally managed to qualify for the Ironman World Championships in Hawaii. There was nothing more complicated to this very simple goal; get that qualification slot!

As you may expect, the whole trip was a complete dream. At no point was I underwhelmed by the location, build up, conditions or the event itself. This can often be the case after so many years of chasing that ultimate goal, so it was a huge relief that everything lived up to the mythical expectations I had of Kona. 

Read on...
KONA IRONMAN 2019 - The dream came true.....
Have a great week ahead. Team TLA
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The 12th of October 2019 had been a date etched on my mind for many months, if not years before the date finally came around.

Some of you may have read the TLA update which explained that I had finally managed to qualify for the Ironman World Championships in Hawaii. There was nothing more complicated to this very simple goal; get that qualification slot!

As you may expect, the whole trip was a complete dream. At no point was I underwhelmed by the location, build up, conditions or the event itself. This can often be the case after so many years of chasing that ultimate goal, so it was a huge relief that everything lived up to the mythical expectations I had of Kona.

Despite the best efforts from TLA, I somehow managed to pick up a very painful foot injury before I boarded the plane. What are the chances!? The truth is, quite high due to the amount of training we do to get ready for such an occasion. So unfortunately running was not on the agenda in the final build up to the race. However, I was determined to make the most of the opportunity with whatever was going to be thrown at me during this trip.

 

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I was lucky enough to spend the best part of 3 weeks at the venue pre race to give myself the best chance of acclimatising to the heat, humidity and high winds Kona is so renowned for. I believe this worked an absolute treat for me!

I find it hard to put into words how race day actually went. It was all such a blur of surreal moments! Instead of getting it all lost in too many words, here is my attempt at sharing the first thoughts that come to mind when thinking about it all:

Pre Race:

  • Swimming with dolphins most mornings brought a tear to my eyes.
  • Never seen so many physically fit human beings congregated in one place.
  • So hot, so windy!
  • Despite the tension building every day, the atmosphere remained incredibly relaxed and everyone welcomed a chat or to team up on a training session.

Race Day:

  • So hot, so windy!
  • Why are we racing so quickly!? We’ve only just started…
  • Just focus on looking after yourself and giving myself the best possible chance of finishing the race. Especially due to the foot injury.
  • Finally got to the run. Now the fun starts…
  • After 1hour of the run done, I knew I was going to be able to finish the full marathon even if I have to walk it as the pain was manageable.
  • I can see my family. I can hear the finish line. This is the moment I have dreamt of for years. Be thankful for every second!

 

Swim 3.8km:1h

Bike 180km: 5h 2mins

Run 42km: 3h 17mins

Total time: 9h 27mins

220th overall including professionals (out of 2,500 participants) and 49th in Age Group (30-34).

 

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It goes without saying that I am slightly disappointed with that result as I was unable to explore my full potential due to the foot injury. But that’s the beauty as it means I have unfinished business in Hawaii…

Thanks to my family for being out there and for everyone who has helped along the way.

Special thanks to:

TLA!

Precision Hydration

Rachel Hallam

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A very good morning everyone!

Whilst you are reading this the TLA Pyrenees team will be busy rafting, climbing, crossing rivers, learning bushcraft, foraging and having stacks of fun!!   :)

Below a BIG well done to Kristina, a NEW and exciting Sunday Vibes with AJ event, a little bit about TLA's Private Groups and a quick reminder about the important of staying hydrated when training. Enjoy!
"It all came together on the day and I loved it!"

Crossing the line!!! WELL DONE Kristina :)


The feeling when I crossed the line knowing I had completed it in the time I wanted (and in fact better) was amazing. This was my third marathon. The first one I just wanted to challenge myself to complete one. The second one I had a time in mind but unfortunately it was just soooo hot so I slowed down (summer2018) and just enjoyed it (tried to!) But this time, luckily for me, it all came together on the day and I loved it. Big thanks to Heather at TLA for improving my strength and getting me fit for running. 
We are going to kick off some Sunday Vibes at the TLA Studio

SUNDAY VIBES WITH AJ


The activity is in the title, YEP we are going to kick off some Sunday Vibes at the TLA Studio on Sunday 9th June at 10:15 straight after TLA's Bootcamp. 

This Pulseroll workshop is a must for anyone who trains their body. The Pulseroll works as a regular roller but speeds up the release of muscle tension leaving you feeling repaired, restored and ready to go again! We’ll work through how to target tight muscle areas and those harder to reach zones. The workshop will be lead by AJ from AJ Active who's one of Oxfordshires leading freestyle instructors who teaches in Aerobics, Step, Pilates, Yoga and Flexi-bar. Come along and feel the buzz! This will be a fantastic experience and honestly one that you'll feel better for having done.

This class is available for anyone to attend and is £5, bookings only and spaces are limited - please email tom@tlafitness.com 
 

NEW Private Groups @ TLA


TLA Private Groups - This is a group that get together once or twice weekly to train together and commit to a block of sessions. During these training sessions, we (TLA instructors) are taking the time to work on:
 
1) individual performance
2) having fun as a familiar training group
3) really getting the best out of your performance. 


If we are monitoring you as individuals we are able to keep a far better track of your progress and ensure you are getting the right mix of exercises. Aside from TLA's Bootcamps, we are now solely a Private Group and Personal Training provider.

Interested?...Currently we are exploring who is interested in joining a private group on a Monday evening and/or a Thursday evenings. Please email heather@tlafitness.com New Groups will be starting beginning of June19

 
Soooo Let's drink!

Hydration


Hydration is essential to peak athletic performance (TLA Classes!). When you do not consume enough liquid or fresh fruits and vegetables to stay properly hydrated, you end up thirsty and light headed. Insufficient hydration fatigues your muscles, reduces your coordination and causes muscle cramps. While working out or playing sports, dehydration compromises the body’s ability to cool itself through sweating. Soooo Let's drink!
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Name: Chris Palfreyman | Age: 30 | Location: Boars Hill, Oxford

Sport: Long Distance Triathlon/Ironman (Swim 3.8km, Bike 180km, Run 42km)

Next Race: ITU Long Distance World Champs, Spain.

2019 Main Objective: To perform well at Ironman World Champs, Hawaii.

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In 2014 I first had the idea (‘dream’) of trying to qualify for the Ironman World Champs in Kona, Hawaii. At this point I was totally deluded to what that really meant but I knew it would get me out of bed every morning and give me a challenge that excited me like nothing before. At this point my swimming experience or ability was close to zero, my bike was fairly strong as I cycled with clubs and dabbled in some road racing and even though I didn’t run at this point I was sure that I could pick that up fairly quickly. How hard could it be…?

Five years down the line, I can safely answer that question with ‘bloody hard’! The level of performance needed to qualify for Kona now is outstanding. In my current Age Group (30-34), the top 4 finishers of an Ironman are given the privilege to race in Kona. So out of around 2,500 participants at these events, my Age Group will have approximately 250 athletes and only the top 4 walk away with the mystical Kona slot. I was lucky enough to get this 4th slot at Ironman Wales 2018, which means I will be heading to Hawaii in October 2019 to toe the line with the very best athletes Ironman has to offer.

Having fine-tuned my training, thanks to coach Rachel Stoakes a typical week will be 6 days of training twice a day with one day of full rest or active recovery.

As I build towards a race the training can increase somewhat but a typical week looks like this:

Swim: 16km/4h. Mostly in a 25m pool but once the sun is out, one session a week will be in a lake.

Bike: 200km/9 hours. Usually broken down into 4 hours on the indoor turbo trainer and 4 or so hours on the road.

Run: 45km/3.5h. A mix of off-road trails, road and track sessions. Also ‘brick’ sessions (run straight after a bike session) start to feature as race day approaches.

Gym: 2h. Focusing on areas of weakness, injury prevention/rehab and specific strength work.

Sports Massage: 1h. Best hour of the week, by far!

The above may seem manageable (which of course it is) but what gets tough is the fact that consistency is really key. The above is what happens week after week, month after month and year after year. Balancing that with full-time work is an added challenge which most Age Groupers face.

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I’m often asked what the secrets are to getting through the tough sessions. It’s really hard to answer as there are no secrets but here are a few tips that could help you.

For example, I have been set a few three-hour indoor turbo trainer sessions. So, it’s just me at home on a stationary bike staring at a wall thinking ‘how has my life come to this?’. But wait, it can be fun, honest!

Here are my tips to anyone thinking of doing a tough session whether it be a swim, bike, run or any physical activity to be honest:

  • Understand why you are doing that specific session. Then you will never ask yourself ‘why’ or ‘what’s the point’ when your legs and lungs are screaming for you to stop. If you are not sure, then ask your coach, do some research or ask someone who knows. This is so important!

  • Embrace the solitude and the pain. You will have at least 9 or so hours of this come Ironman race day. If you are always entertained or distracted you will have a real shock come the race. Don’t be scared of spending time with your own thoughts and get to understand what your mind needs to get through the tough times.
  • Have objectives during the session. In my case all the sessions are based around power numbers (watts). Personally, I just stare at my little computer between my arms for hours on end trying my absolute best to hit the prescribed numbers set by coach Rachel. There are lots of training apps and programs (Zwift, Trainer Road etc) available now which can also help in setting and hitting objectives.

  • Be well fuelled. During a 3h session I can easily get through 3 litres of water with electrolytes (Precision Hydration), 2x energy gels and if it gets bad an energy bar or two. Remember fuelling has to be right before and after the session too.

  • Surround yourself with the right people. If those around you understand how important this challenge is to you, they will support you and even motivate you at times when the training seems to be never ending. Find others who are doing similar sessions and team up with them. Share the pain!

 In a nutshell, if you really believe the challenge you are doing is worthwhile and exciting, then why not commit 100% towards doing the best you can!? That shouldn’t only be on race day but in the months leading up to it too. Don’t be scared of the daunting task, be excited and remember how lucky we are to be healthy and physically able to challenge ourselves in this way.

 

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Thanks for reading. Time for a turbo session…

Feel free to contact TLA if you have any questions or want help in achieving your goal.

Special thanks to: TLA for their amazing support!

Rachel Stoakes

Precision Hydration - www.precisionhydration.com

Bryony O’dowda – www.odowdasportsmassage.com

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Great chilly mornings and December dates

Those chilly mornings are nearly upon us and not to mention so is the rain already! However, none of this stops you dedicated TLA’ers from striding out into the wild to roll around in the mud and enjoy what nature has to offer! It's fantastic to see you all so motivated to keep training outdoors throughout the Winter - this is often a time when some manage to find an endless list of excuses not to train – so keep it up!

TLA's new Ultra-Fit classes are proving to be very popular and we are so pleased to see some new faces coming along too. Both Monday and Wednesday classes have started off well and are now part of a great training routine for all of you who attend. Variety is at the top of the list to keep you all engaged and motivated and we are extremely excited to continue this forward into 2019. 

Below are a few dates for your diaries so please read on....

Cumnor Bootcamp

Saturday 22nd December will see the last TLA Cumnor Bootcamp. We know some of you dedicated Saturday bootcampers will be sorry to see this class go HOWEVER, TLA has been spicing things up a bit recently by introducing new classes, one of those being a new Saturday class ‘Battle Strength’ which takes place at the TLA Studio.

You will have read the recent email regarding the new Battle Strength class that has been successfully running for 4 weeks already and again is proving to be very popular. This will be continuing onward and upwards...

Battle Strength is a structured class whereby you will need to commit to weekly blocks of training. Battle Strength is progressive and working you on a whole new variety of training methods. We truly understand that mental strength is just as important as physical strength to unlock peoples potential and chances of success. The only way to find out about Battle Strength is to come and give it a go. You will require the willingness to commit physically and mentally and to not be carrying any injuries.

Battle Strength will always be held outdoors at our TLA Fitness facility in Sunningwell with each and every session being different to the next. So.......why wait?! 

Battle Strength will re-start on Saturday 5th January 2019, 08:00 at TLA Studio. For all enquiries and to book please email tom@tlafitness.com 


Another little massage treat for TLA members


Simon Brand will be back on Friday 14th December 4:30-6:30pm delivering sports massages. Please do BOOK by emailing tom@tlafitness.com

There are only 4 x 30 minute spaces available so BE QUICK!
 

PYRENEES 2019 - YEP, IT'S INBOUND :)


Your next TLA Fitness newsletter will contain all the details and introduce the 2019 TLA Pyrenees trip, whooooo!
 

TLA December Training Dates 2018


TLA Fitness will be continuing with all TLA membership classes up until and including Sunday 23rd December. TLA classes will re-start on Wednesday 2nd January 2019.
 
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