Course | February 2020 Couch To 5km
With the new year just around the corner we find that many people tend to be looking forward to fresh starts and new goals.
In our recent end of month giveaway we asked you to tell us what your 2020 training, fitness, competition, challenge, healthy lifestyle goals were and we were overjoyed by the responses. You guys have some seriously awesome plans for next year!
At Macclesfield Performance & Run Macclesfield we too, have some really exciting plans for 2020 and we are chomping at the bit to get them rolling in the new year. We are saving some of the bigger and newer things for another day but today we want to tell you that our ever popular “Couch To 5km” course will be kicking off in February and we can’t wait to see our new runners join us for this one!
Run Macclesfield have been leading couch to 5km courses now since 2014 and each course has been a huge success. With fitness and running newbies of all ages and each with different reasons to attend, our new runners have all progressed through the weekly sessions and gone on to achieve great running routines, some even taking part in running events and challenges.
As the years have gone by our coaches and run leaders experience in leading these courses has meant that we have created a unique and highly successful course designed to help even the weakest and slowest of new runners, transform into 5km superstars.
We’ve created a course for you!
Each individual not only builds up their running ability but they learn about their own running style and are educated on training from day one. Next year will be no exception and we have even added even more to our course for your enjoyment and to help you with your achievement.
Movement screening and biomechanical assessment with Run Macclesfield coach Emma and MP Sports Therapist Tom.
Once booked all attendees will be invited to our C25K introduction evening. You will get to meet your course leaders and others that have booked to start with you. Have an opportunity to ask questions, learn about the course and our facility, have help deciding what clothing/footwear you will need, meet with our in house sport therapist Tom and talk with him about any concerns you have and even have a biomechanical screening in preparation for your new 8 week running programme. We will help you set off on the right foot (pardon the pun) to ensure you get all you need from our C25Km course at Run Macclesfield.
What does the course involve?
Our C25km is a progressive 8 week course, under the tutelage of our UKA Leader in Running Fitness (LiRF) Richard. Who endeavours to offer you full support and programming during your learning period.
The support at our C25Km courses doesn’t stop with the bare bones of the session plans and weekly group runs. Your leader Rich is on hand throughout the 8 weeks to offer you all kinds of support and you even receive 8 weeks of “Core & Mobility” sessions to attend at Macclesfield Performance if you wish to as part of your course content amongst lots of other helpful hints and tips along the way - laying you the perfect foundations for your new found healthy hobby.
History has proven with all of our previous C25Km courses that by end of the course you'll be tackling the distance without a moment’s thought, a fully fledged and more than capable 5km runner!
Yes - YOU!
When & Where?
Your course content includes two coached runs a week, Monday and Wednesday evenings at 18:30. Meeting at Macclesfield Performance on Gunco Lane, Macclesfield, and a homework run to do in your own time. Don’t worry if you aren't able to attend every single session as we have plans in place to ensure you never fall behind.
Kicking off on Monday 24th February with your exclusive introduction evening and then run sessions officially starting on Monday 2nd March.
Over the last 5 years we've delivered 16 courses with over 260 course graduates. These runners have gone to achieve plenty more impressive milestones and goals with us. These include…
Continuous weekly club running with Run Macclesfield.
Involvement in other courses at Run Macclesfield & Macclesfield Performance
Park Run participation.
10km obstacle courses and local events.
Regular trail running.
Half Marathons - both road and trail.
Marathons - both road and trail.
Regular gym attendance at Macclesfield Performance.
Fat loss, better health, new found self-confidence and improved physical fitness.
Join us for our incredible 2020 Couch To 5km course by booking your place now!
Information | FTP at Macclesfield Performance
What is an FTP test?
Your “functional threshold power” (FTP) is the maximum power (Watts) that you can sustain on average, over a 60-minute time-trial effort ride.
The FTP test is a means of determining your functional threshold power in a controlled environment and over a shorter time frame, without the discomfort, risk and resulting fatigue of cycling hard for 60-minutes.
What are the benefits of doing an FTP test?
For any keen or competitive cyclist (or multi-sport athlete), training at the exact intensity necessary to develop the specific areas of fitness you need is not only essential in ensuring you reach your maximum potential throughout the season, but also critical to reducing your risk of injury and over training.
Training using “power zones” is the easiest and most accurate means of doing this, especially when training on an indoor bike (unless you have a power metre on your outdoor bike).
You may know of more commonly used methods such as rate of perceived exertion (RPE) a method used to determine exercise intensity levels based on how the athlete “feels”.
FTP helps you define power ranges to work in, relative to the purpose of any particular training session. Therefore your intensity is more accurately measured using the information gathered during the test.
The FTP test is not just for competitive cyclists!
No matter who you are the FTP test is a great way to measure fitness progress.
It’s a simple 20 minute test, that can be repeated at regular intervals and changes in power and heart rate can be great indicators as to how your fitness is changing and how your body is adapting and improving through your training.
What should you expect during an FTP test at Macclesfield Performance?
Prior to getting on the WattBike you’ll be introduced to a coach and have the opportunity to discuss your goals. We’ll get you set-up on the WattBike, your fitness devices connected (if you have them) and then we will take you through a functional warm-up both off and on the bike. You’ll be introduced to the data screens and the main FTP session explained.
You can choose whether to have a coach guide you through the main FTP session or be left to your own devices to get “in the zone” for the 20 minute session!
Once the test is completed, we’ll take you through a thorough cool down, both on and off the bike. Then we will finish with a review of your data and the opportunity to discuss next steps!
What information will the FTP test give me?
The two most valuable outputs from the FTP test are “functional threshold power” - total average watts sustained during the 20 minute test, and your “functional threshold heart rate”. From these two results your power and heart rate training zones can be calculated. These training zones can then be used to ensure your training and programming is correctly applied over future workouts or training sessions.
Completing an FTP test on the WattBike Trainer at Macclesfield Performance will provide you with numerous other data outputs aswell that can be used to evaluate your training. The Wattbike is even able to evaluate your pedalling efficiency and your power distribution. All of which will be accessible to you after the FTP test and can help identify other areas of your training that you need to work on for example your strength, muscular balance, proprioception and conditioning.
What do I need to bring?
As a minimum, you’ll need some suitable gym clothes, your trainers and a drink, we provide bottled water at MP for £1a bottle if you forget.
The WattBike Trainer is compatible with both MTB and SPD cleats, so bike shoes are a definite if you have them and feel free to wear your cycling shorts for extra comfort if you’d prefer.
In addition, the WattBike can be linked to many fitness apps so if you have a fitness watch e.g. Garmin, great, bring that with you too and if you have a HR monitor strap this can also be linked.
Finally we recommend that you ensure your smartphone is fully charged so you don’t have any frustrating battery charge let downs during the test.
Don’t worry if some of the above does not apply to you, the minimum requirements listed are fine in any instance.
How do I book?
Click on to our “Performance Assessments” tab on our booking system, there you will see some available dates and times for you to choose from.
MP Elite members get in touch before booking, we are offering this to you FREE as part of your membership package.
News | Meet Tom
I am excited to now be working a regular clinic from Macclesfield Performance on Gunco Lane.
I’m a Sports Rehabilitation specialist, I graduated in 2016 with a First-Class degree and since that have worked in a variety of settings. I started off after my degree working at Glamorgan Cricket working alongside the physiotherapists and doctors, treating, rehabilitating and running conditioning for the First team cricketers. This environment was great for developing my rehab skills by working alongside (constantly injured) world class cricketers, physios and strength and conditioning coaches.
After moving back up north I decided to set out on my own providing a mobile service around the east Cheshire area, whilst also working at Harris & Ross Physiotherapy in Wilmslow and Norris Health in Congleton. At Harris & Ross I had the pleasure of working with Red Bull in the Harris & Ross ‘High Performance playground’ where injured red bull sponsored athletes would come from around the world to be patched back up. This was a very enjoyable part of my career where I got to help rehabilitate some very complex injuries, using some high-tech techniques!
Alongside my extremely varied career so far, I also juggle my career in rehab with being a semi-professional rugby player for Macclesfield RUFC, and International Rugby for the massive rugby nation of Israel.
Playing at quite a high level with rugby also gives me a great insight to high level sport and the conditioning required to compete at that level. Additionally, with my fair share of injuries, it means I have to practice what I preach!
You might be thinking, why would I need sports rehabilitation? Sports Rehab differs to both physiotherapy and strength and conditioning, however there is a lot of crossover. Physiotherapy is designed to rehabilitate an injury to allow someone to return to work and function, and strength and conditioning is designed to condition healthy individuals to allow them to perform a certain task/sport. Sports Rehab differs in the fact that we can treat from the moment of injury, and rehabilitate an injury all the way back to the ‘return to sport’ phase. Eventually allowing you to perform optimally.
Many people benefit from sports rehabilitation and you might too, without realising it. Whether you’re an Olympic athlete or a weekend warrior, sports rehabilitation can help a range of populations. Rehabilitation can be tailored to different sports, and to different levels. You also don’t have to be injured to benefit from it!
If you are training or competing regularly, and you are struggling with things like form, technique, stability, strength for example, then going through an assessment and screening process can potentially help you achieve YOUR specific goals, such as knocking a minute off that run time, pushing that extra 20kg or just improving your mobility and flexibility.
If you are keen to improve your performance and would like some more information, then why not join me on one of my free 20 minute taster sessions over the next 3 weeks at Macclesfield Performance. To book check out our booking page I look forward to meeting you.
Session Information | Movement Screenings
WHAT IS A MOVEMENT SCREENING?
At Macclesfield Performance we offer 60-90-minute postural assessments designed to help our coaches identify particular movement patterns within our clients that may be contributing factors to reoccurring injury risk, or potential injury risk.
A movement screening can highlight inefficient muscular activation and inefficient joint mobility issues in individuals which in turn can lead to reduced performance and even regular discomfort.
You will be led through a series of movement patterns each designed to help your coach asses your level of strength and mobility in a low impact and controlled environment.
You do not have to be fit and strong to participate in a movement screening. In fact those that are new to exercise can benefit greatly, as a movement screening is the perfect pre-hab tool for anyone looking to start out on a new fitness regime.
You will be given an in depth insight into areas of your body that could present you with issues at a later date should you not address them now, alongside advice as of where to start to correct the issues.
Those that are already suffering from recurrent joint and muscular discomfort have found that attending a movement screening and continuing with the recommendations following the screening has often led to partial or total rehabilitation of the problem.
If you are interested in joining in with our group sessions at Macclesfield Performance but are concerned you will not know how to do the exercises properly. A movement screening can help you and your coaches go through the movement patterns required to participate so you are prepared for your first attendance.
Our movement screenings are free to all MP Elite Members, non-members can book on a 121 movement screenings for £35 or in a small group at £20 per person.