In this Episode 

- Where do you get your information

• There is so much information out there in this day in age but it is not all created equally.

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• When you see something online have a think to yourself, where did this information come from because not all information is created equally.

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• The lowest form of information has no review or censorship around it. These are peoples options on youtube videos, podcasts, online articles and books.

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• A step up from this are text books where a bunch of information is brought together by and editor and has links back to where the information came from.

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• The next level is about case studies and studies that observe people over time and seeing the results over time.

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• Randomised controlled trials are the goal standard of research where as many things are controlled as possible and then one thing is changed to see if it made a difference.

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• The top level of information is a meta-analysis which takes a group of randomised controlled trials and looks at the wider picture of the research in a certain area.

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• Know that not all information is created equally and start to become aware of what you are using to inform your training and nutrition.

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- Mindfulness​

• Mindfulness is the practice of paying attention on purpose in the present moment none judgmentally.

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• Mindfulness is not just for yogis or Buddhist monks

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• Why be mindful? There are over 2000 clinical trials on mindfulness and the benefits are massive to decreased stress, depression and increased immunity and sleep quality.

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• Mindfulness can help us stay in control of your emotions and our actions.

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• How do you get in to mindfulness? Sit down and get nice and relaxed and start to focus on the act of breathing.

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• A mindfulness app are great ways to get started

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• It doesn't have to be much to make a difference.

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• The best form is going to be the one that you are going to actually use.

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• It is s great tool for an athlete to have in their tool box to use on race day to manage your race day nerves or when things don't go to plan.

- Training plan sneak peak: Ride Strong

• Ride Strong integrates both the research proven indirect and direct performance models into a systematic and easy to follow plan so you can maximise your cycling no matter if you are just starting or have been riding for years. 

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• Get your free inside look HERE 

- Quick tip: Sticking to your training plan

• Often people will stick to the training plan for a couple of weeks and then will often blow the plan out because you decide to go on a mission with your mates.

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• Talk to your coach and work these 'fun' social sessions with your mates into your training programme.

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• Pre-plan your fun sessions rather than letting them just jump into your programme randomly.