Nutrition and training night 8th April LINKS AND CONTACT DETAILS

The leisure committee are delighted to announce a night dedicated to your training for the summer ahead.

We have 2 fantastic professionals joining us on Monday the 8th April at 7pm in the goat grill.

Arthur Dunne, a sports nutritionist and Conor Gavin, a physiotherapist from SoCo performance clinic will start at 7pm with some key skills for cyclists before and after a spin as well as a presentation: fuelling for a great Spin.

Orwells very own Cycling Ireland coach and the man behind bikefittingireland.com Aidan Hammond will take us through :coaching and training for your best performance for 2019.

All welcome, starting at 7pm, hope to see you all there.

Just a reminder of the nutrition and training session on Monday night, the 8th April, upstairs in the goat grill.

Starts at 7pm with warm up/cool down by physiotherapist Conor Gavin from SoCo performance clinic, then Arthur (nutritionist from SoCo performance) will discuss fuelling for a spin for your season ahead and we have Aidan Hammond talking training and getting the most out of your performance for 2019.

All welcome. Kicks off at 7pm. See you all there

Just a reminder of the nutrition and training session on Monday night, the 8th April, upstairs in the goat grill.

Starts at 7pm with warm up/cool down by physiotherapist Conor Gavin from SoCo performance clinic, then Arthur (nutritionist from SoCo performance) will discuss fuelling for a spin for your season ahead and we have Aidan Hammond talking training and getting the most out of your performance for 2019.

All welcome. Kicks off at 7pm. See you all there

So 7pm in the goat tomorrow night. All welcome, a great opportunity to get some tips on nutrition and planning your training for the summer. And a few stretches and exercises to help every cyclist...

To follow up the fantastic affiliate offer, SoCo performance clinic are very happy to offer a discount to any member of Orwell wheelers wanting to access the clinic for any of their services. Simply mention Orwell wheelers when contacting them.

socoperformance.ie/


Arthurs contact details are below.

Physiotherapy
(if unsure on any exercise please contact us. These are sample exercises and assume you have no pre-existing injury. None of these should cause pain, if that happens, discontinue that exercise and let us know!)

Warm-up exercises
(utilising R.A.M.P. method targeting Thoracic spine mobility, glute muscle activation and hip flexor release)
Stiff-arm burpees () - 1 minute
and/or
Jumping jacks () - 1 minute
Inchworms () - 5-10 reps
Deadbugs () - 10-20 reps

World’s greatest stretch () - 5-10 reps each side
Crab walk () - 20-30 reps each side
Bulgarian Split Squat () - 5-10 reps each side

Physiotherapy
(if unsure on any exercise please contact us. These are sample exercises and assume you have no pre-existing injury. None of these should cause pain, if that happens, discontinue that exercise and let us know!)

Warm-up exercises
(utilising R.A.M.P. method targeting Thoracic spine mobility, glute muscle activation and hip flexor release)
Stiff-arm burpees () - 1 minute
and/or
Jumping jacks () - 1 minute
Inchworms () - 5-10 reps
Deadbugs () - 10-20 reps

World’s greatest stretch () - 5-10 reps each side
Crab walk () - 20-30 reps each side
Bulgarian Split Squat () - 5-10 reps each side

Cool-down exercises
Prone figure 4 stretch () - 30-60 seconds each side
Banded hip flexor stretch () - 30-60 seconds each side
Quad stretch at wall () - 30-60 seconds each side
Vinyasa flow () - 5-10 reps
Foam roller thoracic spine release () - 1 minute
Body scan - lying on the ground, can do this for 5 minutes to any ‘5 minute mindfulness’ clip on youtube. Gradually move each joint at the ankles, knees, hips, wrists, elbows, shoulders and neck for 20-seconds each.

Recovery protocols - contact us for pdf version of sample recovery template if interested!

Performance Nutrition
Homemade Sports Drink
- news.bbc.co.uk/sport2/hi/health_and_fitness/4289704.stm
Breakfast on-the-go
- www.foodflicker.com/our-meals/granola-bars/
- www.ilovecooking.ie/recipe/blackberry-apple-breakfast-muffins/
- www.foodflicker.com/our-meals/banana-blueberry-pecan-bread/

Performance Nutrition (Cont)

On Bike snacks
- www.sportsdietitians.com.au/recipes/coconut-lime-balls/
- www.ilovecooking.ie/recipe/fruity-granola-bars/
- www.sportsdietitians.com.au/recipes/chia-muesli-bars/
- www.ilovecooking.ie/recipe/fyffes-banana-oat-bars/

Recovery ideas
- www.foodflicker.com/our-meals/blueberry-banana-recovery-scones/
- www.sportaus.gov.au/ais/nutrition/recipe..._and_banana_smoothie

Good evening everyone

just an update from SoCo performance clinics about their address, they have moved back into the city and are still as keen to work with any Orwell members, please see their website for all their services: socoperformance.ie

As advised by Conor (Physiotherapist and CEO) and Arthur (sports nutritionist) at the training night, if you mention Orwell Wheelers they will give you a discount on all their services.

New Address:
The Victorians, 15 Earlsfort Terrace, Dublin 2
01 541 4793

socoperformance.ie


Facebook: facebook.com/socoperformance
Instagram ac
Twitter: twitter.com/socoperformance
YouTube: www.youtube.com/channel/UC8jQfdluqYb-pQjVm3TD4Cg/featured
LinkedIn: www.linkedin.com/company/socoperformance/