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.
Information | New Family Membership
As well as a regular open gym, we also have classes, courses, personal training and 121 coaching every day in our unique Strength & Performance facility!
Our memberships include, Open Gym only, Run Macclesfield only, Standard and Elite.
We have recently introduced our "Family" membership package, for all you mums and dads that have active teens who like to workout with you.
It is often difficult juggling everyone’s schedules as parents as well as taking care of your own.
Just when you think that having a teenager with a little more independence will mean you can have the same it soon becomes apparent that isn’t the case as teenagers want just as much of your time as younger children do, this can often include carting too and from the gym.
Exercise is of course a great thing so why not encourage it?
Not only does our Elite Family Membership make MP membership more affordable as a family package it also encourages you and your teens to do something positive together, building a great family unit on healthy foundations.
Our Elite Family Membership offers you and your kids everything our individual “Elite” package offers.
Open gym and classes access. Run Macclesfield group sessions and courses. Macclesfield Performance courses and seminars and a free 90 minute movement screening.
All the family also get 10% off 121 Coaching and Personal Training, discounted sports massage and rehabilitation.
There are no tie-ins on any of our memberships so you can come and go as you please month by month, meaning school holidays and Christmas won’t be interfered with.
You can find out more information on our booking page.
News | Nominated Charities 2019
We have decided at Macclesfield Performance to dedicate all of our fundraising events of 2019 to the Teenage Cancer Trust and The Christie this year.
Fundraising is a very personal thing, often it is hard to decide who to fund raise for. However for us it has been easy to decide.
Some of you already know head coach and director of Macclesfield Performance & Run Macclesfield, Dom, has a young nephew Max. Max has been fighting Leukaemia since his 15th birthday in February 2017, and it has made a return this week. Meaning Max will be coming out of maintenance and undergoing more intense treatment for the coming months.
Max is one of a kind, a strong willed and vibrant, talented 16 year old musician, who has shown everyone around him how to live life to the full and be himself and do things his way no matter how hard it can sometimes be to do that!
Max is without a doubt and inspiration in so many ways!
The Teenage Cancer Trust has been there for Max every step of the way since his original diagnosis. They give support to Max and other young patients in hospital, arrange days out to lift spirits, provide counseling, engage with medical professionals and are there at some of the hardest and greatest moments in a young cancer sufferers life.
The charity is dedicated to better the support, treatment, education and awareness for young people with cancer from research and development to entertainment and facilities creation, the Teenage Cancer Trust thinks of it all!
Max is being treated at The Christie in Manchester. Following his first stint of intense treatment at The Royal Manchester Children’s Hospital, Max was moved as an outpatient to The Christie to continue his treatment after he turned 16. The Christie are dedicated to caring for cancer patients and their charitable trust fund helps do just that. The Christie is at the forefront of cancer research, and fundraising goes towards research, care, treatment, patient support and education.
Max himself has requested that we fundraise for both of these charities so that is what we intend to do.
We will be putting together a series of fundraising events over the next 11 months that we hope you all get well involved in. We will also be doing mini-fundraisers all year long, collection boxes, raffles, etc and request that if you do any sponsored challenges or events this year that you consider the Teenage Cancer Trust and The Christie as your nominated charity’s also.
We are really excited abut this and welcome any support and ideas along the way.
Thanks everyone.
Advice | Foam Rolling
Have you ever asked yourself what Foam rolling is all about?
Why people would choose to do something that just looks painful?
Read on and you’ll be ordering yours before the day’s out.
The foam roller is just one tool that you can use to aid “self-massage” and it’s not just for super fit athletes. Massage is beneficial to everyone.
Lifestyle, diet, stress, repetitive actions, over-training and day to day life habits, such as sitting at a desk, driving, lifting children, cleaning, they can all contribute to poor posture, muscular imbalance and often over time repetitive injury.
So basically, unless you have been able to avoid work and live the perfect life in perfect balance, an introduction to the foam roller could be just the bit of TLC your body needs.
In a nutshell using a foam roller regularly will assist with preventing injury in the long term by helping you warm up your muscles and mobilise your joints.
A greater “range of movement” (ROM) for key joints such as hips, shoulders, knees and ankles means that you can move more freely more efficiently.
There are many benefits to using a foam roller…. Self-massage promotes increased blood flow, carrying important nutrients to our working muscles such as oxygen and glycogen, and flushing out build-up of lactic acid, to aid muscle repair and reduce DOMS (delayed onset muscle soreness) for those that are physically active.
So, the next time you go out for a run or do a workout in the gym your muscles feel lesser after effects from previous training sessions and you are ready to go again!
If you want to improve in any sport, taking time to give your body the rest and care it needs, should be an important part of any training program.
Training tip.
Prior to working out - Foam roll to raise your core temperature, increase mobility and help activate your muscles.
Warm up with dynamic stretches (stretches with movement) not holding position for too long. Work on ROM in each joint you will use during your workout.
Post workout - Static stretching will help to reduce muscle tension, increase flexibility and ROM also. Hold stretches and use a foam roller to help reduce the chances of post workout tension and soreness caused by the repetition of your workout.
If you don’t have the time to foam roller before and after each session, make sure that you find a time that you can.
Use your foam roller in-between seeing your massage therapist, although it’s a fantastic piece of kit it’s no long-term substitute for a sports massage if one is needed for very active individuals.
How to use a foam roller and get it right.
Changing your bodies position helps you foam roll almost every major muscle.
Apply moderate pressure, you may feel uncomfortable at times – it should not be unbearable however.
Roll slowly, when you find a tender spot roll back and forward over that area until the tension releases.
Don’t roll over the joint, the aim is to help free up and warm up he soft tissue.
After foam rolling you should feel as if your muscles have been warmed up and prepared.
You may feel some mild muscle soreness after rolling the next day if you are new to it.
Staying hydrated by drinking plenty of water, eating well balanced and nutritious meals and getting a good amount of sleep will help flush your system and recover muscles effectively ready for your next training session.
For more informative assessments of your bodies mechanics and muscular balances book yourself a movement screening with us. Starting at £20 for a 90 minute screening designed to help you to understand your strengths and weaknesses and where you can improve your ROM to maximise your training potential and minimise injury!
Session Information | Core Conditioning
Core strength is essential for making us more efficient, more stable and most importantly less prone to injury.
From the muscles surrounding your hips & trunk, to your back & bum, your neck & shoulders and your stomach – active core muscles enable correct alignment and posture, make for a stable foundation for transfer and generation of force and create a cushion for protection as the body “absorbs” force as well.
Core Conditioning is a 30 minute group session created to enhance its’ attendees, ability to brace and stabilise their core. Training various movement patterns, all participants are closely coached in techniques to enhance strength and stability and posture correction.
From weightlifters, to Runners, Football players, to post-natal mums everyone can benefit from Core Conditioning at Macclesfield Performance. Exercises will be tailored to individual needs were necessary.
Session Information | MetCon
Improve, adapt and challenge your body with workouts that create fit, strong and lean individuals, capable of exercise at various intensities.
"MetCon" as it is known for short, are sessions that are delivered as a structured programme. Designed to develop participants in their Aerobic, Glycolytic-Lactic and Phosphagen energy systems as well as a mix of the above.
All MetCon sessions at MP are programmed for progression and coached in small groups, ensuring that the best results possible are achieved. Not your average one size fits all circuit session, Metabolic Conditioning is specific, measurable and progressive.
Session Information | P.A.D.S.
This weekly group workout adds something a little different to our timetable.
A long standing favourite for our regulars, P.A.D.S is a 1 hour interval training session using boxing combinations and bodyweight exercise to creating a high intensity, fun, stress relieving thursday night session.
There is no denying that sometimes all we want to do is feel good and not think too hard about what we are doing, especially as we’re nearing the end of the week PADS is the way to do just that!
Your coaches design different sessions each week to ensure plenty of surprise and variety to keep you motivated, and the atmosphere is fun and energetic.
The benefits are endless, this confidence boosting, cardio fitness increasing, fat burning class could be just the addition you need to your training timetable!
Testimonial | Client Dawn
PART ONE…. 2017
ONCE UPON A TIME I was a Runner……. in 2009 I ran one of the popular 5k Race for Life cancer research events, from there I joined my local running club, ran 3 times a week and decided that running was my sport, I completed 3 marathons between 2011 and 2014, various half marathons, 10ks and 5ks etc, I didn’t do any other sport, just running.
In 2013 I was introduced to Dom via my husband, who happened to work at the same location in Gunco Lane, at first I wasn’t interested, thinking that Macclesfield Performance (then DS Lifestyle & Fitness) was just another gym, I’ve never been a gym person, but the words “we can help with her PB’s” caught my interest, I was always looking at how I could gain PB’s every time I raced, I had become quite obsessed, so I gave it a go and joined Dom’s Pro X PT course, had some nutrition coaching with Dom, trained hard and planned to PB at the Wilmslow Half Marathon in March 2015, I was ready to smash that PB…… happy ending right? NO! ….far from it!
This race ended for me at mile 12, one mile before the end, I don’t remember much about it but around mile 10, I knew I was overdoing it, ignoring the signs I pushed on, after all I was on for a great PB!, next minute I’m on the floor surrounded by paramedics and ambulanced off the course, what followed was 3 months of extensive tests, tears, anger and a gradual realisation of what on earth was I doing? I had lost the joy of running, I had become so obsessed with pace that I lost all reality on what was achievable but more important why? I wasn’t winning anything, what did it matter and why was I in that situation?… it was at that point that a cloud lifted and I realised that I wasn’t enjoying running after all, it had become something all encompassing and I couldn’t see the wood for the trees.
So… what happened next?
Well Dom said “why not come and learn some new skills, get your confidence back” and so it began, a new chapter in my life, I started strength training once a week and ABSOLUTELY LOVED IT! What I found was that the stronger I got, the less running I needed to do and I was a better stronger faster runner! Who knew? I stopped wearing my running gadgets and got my joy of running back, what a relief. Approx. 12 months later I bought a hybrid bike, having never cycled since childhood except for the odd ride here and there and found that my new strength made cycling easy and enjoyable… I was delighted and started cycling regularly, and even cycled the coast 2 coast on a cycling holiday. By this point I had turned 50 and decided in my 50th year to have a go at a Triathlon, I had been a swimmer in my teenage years, so why not have a go?
A week before the event in September 2016 I bought a road bike, and entered the North West Super Sprint Triathlon, having absolutely no idea what I was doing and no specific triathlon training except for what I was doing with Dom, guess what…. I CAME 2nd!! Losing out by just 23 seconds to the winner who was 20 years younger! I had so much fun and realised that this was indeed my sport!
Fast forward to 2017 and joining Louis’s conditioning course, a specific triathlon training plan designed by Dom and I tried my hand at 3 Triathlons, my first one in Open water didn’t go to plan but I finished, picked myself up and tried again, the next one in Birmingham and I came 5th overall but more importantly I hit my goals, so I was very happy with progress, then my 3rd one in August, the North West Super Sprint and I WON by a huge margin of 1 min 50 secs over 2nd place, (she was half my age!), and a huge 8% improvement on the 2016 race, I felt amazing in this race, very strong, in control and paced it well and a realisation that I’m not just taking part anymore, I’m competing! Something Dom had to explain to me!
During my 2017 training season I bench marked my cycling progress and tested myself periodically, in the first 6 months of 2017 I gained a massive 30% improvement in my speed strength over a set 12 mile hilly course… absolutely incredible, you could hear my whoop whoop as I smashed through the session feeling fantastic. Oh and that PB I was hankering for when I was “just a runner” came during the triathlon specific training plan phase, beating my 5k PB by a massive 45 seconds!
So the happy ending I was looking for all those years ago… finally I found what I was looking for and had no idea when starting out on the strength training programme that it would lead to this, they say every cloud has a silver lining and it’s certainly true here, I cannot thank Dom enough for her incredible coaching ability, her motivation, her dedication to my cause and her mentoring skills, she picked me up and shook me down and slowly but gently coached me into believing.
I continue to build on my strength and conditioning, finally I am stronger, faster, fitter, happier and healthier than I’ve ever been, I’ve had no injuries ..absolutely none…I cannot stress enough how much strength training with Dom has enabled me to stay injury free, and amazingly I’m not flogging my guts out training at every opportunity, I take plenty of rest and recovery, it’s not all encompassing, it’s a passion. On top of this I completely believe in Dom, she is such an inspirational person to be around, it’s infectious and I continue to look forward to my sessions with excitement.
I am now planning my 2018 season…bring it on!
THANK YOU DOM and Macclesfield Performance, you are incredible!
PART 2 – 2018
Well when I said bring on 2018… I didn’t expect such an incredible year ending with qualifying for GB in the Aquabike European Championships in Romania 2019!!
OMG… how did that happen?
I continued my strength training with Dom every week and we started planning my 2018 season, this included my first ever sportive in March – the Cheshire Cat Sportive (short route) and my longest bike ride to date which was 50 miles. I felt great and managed a negative split, finishing the 2nd half faster than the first half. I loved that event so I booked on a few more for the rest of the year.
Then we started planning for my first Open Water Sprint Triathlon in Whitchurch, Shropshire on 16th June. Dom programmed me for the whole race (not just strength) but the swimming, cycling and running elements and got me at peak fitness, I was ready!
The open water (500m) went exactly to plan, I felt strong and paced it well, into Transition 1 and jumped out of my wetsuit onto my bike. It was a 20km hilly course and I gave it my all, cycling past many competitors, as I came into Transition 2, I heard “2nd lady is in”.
I wondered who they were talking about and it was ME!!
OMG really? So I had just a 3 mile run to get through, that was really tough, I wanted to hold onto my position and I did. I won a huge trophy for 2nd place overall and a trophy for 1st in age group which is the prize I was after, what a bonus… what a start to the season!
I then settled down and started planning my second race of the season, this time a Relay Sprint Triathlon in Salford, Manchester in July with the incredibly talented and inspirational Maddie Pawsey and Natalie Duncombe. I couldn’t wait to share the race with these 2 super strong ladies, I had the bike leg on this occasion, however the weather was awful, it was throwing it down and extremely windy with 50mph gusts. Hardly cycling weather and we were up against mixed teams. Maddie got us off to a very fast start absolutely nailing the swim, I then cycled my fastest ever 20k, desperate not to let my teammates down and handed over to Nat who nailed the run and brought us home to a 3rd place win!
Then for my last race of the season – the Ellesmere, Shropshire Open Water Lake Sprint Triathlon on 16th September. Again Dom programmed me for the whole race.
However...2 weeks out from race day I went to see Dom about upgrading to Half Ironman distance a whopping 2000m swim and 83k bike ride (up from 750m/20k bike) (note here that I’d never swam that far in one go before) because the Aquabike European championship dates had been released and the criteria was to come within 120% of the Age Group winner of the race for swim/bike at half ironman distance.
I reckoned why not have a go, I’ve nothing to lose so we collectively decided I should go for it and see what happens.
Well, the risk paid off and now just 2 years after having a go at a Super Sprint Triathlon I am a GB qualifier for Aquabike European championships. To say I’m excited is an understatement, I never knew I had this ability.
Dom has never doubted my ability, she has programmed me right from the start, making it very specific and personal to me, I’ve never been injured, I’ve just got stronger and stronger and I’ve not once got bored or questioned any of it.
I completely believed in the programming, following it to the letter. I cannot believe that 4 years ago when I chose the path to strength training that it would lead me to this, being inspired by Natalie’s achievements I never thought that one day it would be me, although this is what I dreamed of…
Dreams can come true, hard work, dedication, passion and an incredible strength coach, Dom knows her stuff, knows her client and personalises everything to fit in with my ability, lifestyle, goals and dreams. I’ve got a fantastic team around me who believe in me, what a combination! I’m soooo excited about 2019 and the journey I’m on. I can’t thank Dom and Macclesfield Performance, the friends I’ve made who share the same passions, all are an inspiration, its an absolute privilege.
Bring on 2019! Who knows what will happen but whatever happens I’m totally committed and focused and will give it my all.
Equipment | Wattbike at Macclesfield Performance
At Macclesfield Performance we are proud to offer our clients use of a brand new top of the range WattBike Trainer.
“Engineered to enhance the performance of any athlete, the Wattbike can be used as an addition to your training as a complete beginner or elite athlete. Designed to perfectly replicate the sensation of riding on the road. WattBike has been created to be the ultimate indoor cycling experience.”
Watt bike isn’t just a bike. It’s a computer, created to compile accurate performance data alongside top of the range power gauge technology. For those wanting to increase power and performance in cycling Wattbike is the bike for you!
Specifically designed with performance in mind Wattbike gives you precise individualised data that can be used by professional athletes and beginners alike to get the best out of themselves in the gym which can be reflected out on the roads also.
Do you ride with a power meter attached to your bike? Use what bike to gauge your FTP and PES then translate that to your ride outside.
Do you want to lose fat, get fitter and in better shape? Use what bike as a low impact way to get high impact results.
Are you rehabilitating an injury? Use what bike to get accurate data on imbalances, strengths and progress post injury and during rehabilitation.
Are you training for an event or a challenge? Use what bike to track your training sessions and adapt your programming to you. Even allow it to create the program for you to follow, wattbike offers countless training plans inbuilt into the Wattbike Hub and onboard bike memory.
If you are keen to use Wattbike as part of your regular training routine, why not join our “Open Gym’ membership for just £25/month or Pay As You Go for just £5/gym pass.
Either way to guarantee the bike is available for you.
Make sure you book it out (this is free to do) via our booking page also once your visit/membership is confirmed, you can allocate time frames for you to use it, this is a way to ensure that when you arrive the bike is not already in use.