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Fitter, Further, Faster
Members Area

Welcome to Fitter Further Faster Online!
All the information you need is available through this page and includes:

A Welcome Pack: Providing an overview of the course;
Cross Training Guidance for Runners and Cyclists - Information Sheet;
Cross Training Workouts: Stretch, Core Strength, Strength Workout 1, Strength Workout 2;
Nutritional Guidance for Runners and Cyclists - Information Sheet;
Menu Planner and Recipe Sheet - Ideas for energising pre-training meals, portables for during exercise and post training recovery meals;
Determining your Nutrient Needs - Activity Sheet to determine your protein and carbohydrate requirements;
Preparing a Personalised Training and Sports Nutrition Plan - Activity Sheet to build your own plan;
Sample Training and Sports Nutrition Plan
Pre exercise questionnaire for you to download, complete and email to ensure the workouts are suitable for you.

What to do now?

Read your Welcome Pack
Complete the pre exercise questionnaire
Read the Cross Training and Nutritional Guidance information sheets
Print off the menu planner and recipe sheet
Prepare and follow your own Personalised Training and Sports Nutrition Plan

Fitter Further Faster Documents

Nutritional Information

Menu Planner and Recipes

fff_menu_planner_and_recipes.doc
File Size:	313 kb
File Type:	doc

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Cross Training

Workouts

Stretch Workout (10 minutes) - Stretching is an important element of fitness often overlooked by mainstream endurance sport enthusiasts but is vital to maintain a healthy balanced and efficient body. The workout comprises a series of stretches to work the whole body but with particular emphasis on the typically tight muscle groups in the legs. Perform this workout three times a week to gradually ease tight muscles and improve flexibility allowing your body to perform better.
Equipment Required: Mat
Note: Suitable for all levels but don't push past a feeling of discomfort in your stretch, and modify where necessary.

Core Strength Workout (10 minutes): Comprising 10 of the most effective core strengthening exercises. Improving core strength involves working not only the abdominals but also muscles in the back, buttocks and many other stabilising muscles. This effective and challenging 10 minute workout will help build a foundation of strength within your torso. This will enable your body to work more efficiently, increasing power and speed and as well as protecting against back pain and injury.
Equipment Required: Mat
Note: Endurance athletes often lack flexibility as well as core strength and may find some of the exercises challenging to begin with. Start by following the modifications and focus on correct form. Preforming core exercises badly will fail to work the muscles that are being targeted and usually risk hurting more vulnerable areas such as your back. Only when you become stronger and familiar with the exercises should you gradually start to add the progressions.

Fitter Faster Further Strength Workouts 1 and 2: It is a well known fact that runners and cyclists will perform better in their sport if they do more than just run and cycle! Regular strength training can correct muscle imbalances and weaknesses that are common in modern life. Each workout comprises a mixture of leg strengthening exercises and upper body strengthening exercises using weights, focused on the sports specific needs of this group.Resistance training builds lean muscle mass improving the bodies ability to burn fat. The spin of this workout will be a more toned body and increased bone density. The workouts are approximately 20 minutes long and provide modifications where needed.
Equipment Required: Dumbells / Hand Weights and a mat.
Note: Quality beats quantity hands down when it comes to resistance training. Become familiar with the exercises before adding weights. Start with light weights and then build up slowly.