Conditioning has always been a foundation to my cardiovascular training, without muscles and connective tissue being in top shape you’ll be missing out on your true potential..
Why is strength & Conditioning training important for triathletes?
Injury prevention, You need well balanced muscles.. For example weak Glutes are one of the most common causes of ITBS and knee pain in endurance athletes. Functional strength exercises will help correct these weaknesses.
Improved efficiency, make the most of you cardiovascular training.. to go harder/longer you need strong muscles and connective tissue, do the correct exercises to improve Range of Movement, Flexibility, Speed and Endurance.
Functional, here’s the big difference.. Your exercises must be functional to Running, Swimming and Cycling, the exercises I will go through are designed to be functional to triathlon and develop Strength, Strength will be developed into Power…. Power is your Speed and Endurance!
What I’ll cover.. Full Range of Movement drills, Body Weight Exercises,
Kick start your Winter Training with specific triathlon conditioning exercise, I’ll coach you through each session and help you develop your progression and give you the information to carry you training to the next level..
Monday Evening *starts* 11th January 2016 7.15pm, STRENGTH WORK
Wednesday Evening *starts* 20th January 6.10pm, BASE CONDITIONING
Availability – Only 5places, to ensure you get one 2 one attention!
What’s included – 45min workout, contact with me throughout the course
Location – Cusworth, DN5 8JJ
Cost – 6 week course only £45
Next course – above
For more information please get in tough.. Dean Kirkham, I’ve been coaching sport and fitness for over 20 years, fully qualified, insured, and still motivated to improve!
This race 2 years ago broke me and made me.. 2 punctures on the bike section and I nearly throw my bike in a hedge.., I learn’t a lot that day about myself and what is required when you want to achieve something so much.. fitness is one small part, the mind and self-believe is what takes you through.., you never know where your next best race will be, the important thing is to keep doing the basic’s well and push the boundaries.
This is not a fast course, its tough!
Paul Kaye (Ironman presenter) sums up Ironman Wales like this, ‘No Ironman is easy, there’s tough Ironman races, then there’s the toughest…. But then there’s Tenby in Wales!!
You just never know when that perfect day/race will show its self.. you’ve just gotta keep chasing!, this race was pretty damn close!!
The swim, bloody hell even this was hilly…. haha, the swell was crazy! but I go well in rough water, I think the good swimmers lose their advantage in rough water, this year we had a rolling start, meaning the 2200 athletes had a more controlled swim start.. the first 100mtrs is still madness thou! I knew the flow of the water meant I should go to the right of the first buoy in order to stay straight, this worked really well as I maintain a true swim line and could see the pack was drifting wide.. I held a good rhythm for lap 1, loosened the arms and cleared the goggles on the exit to lap 2.., lap 2 was tough, the swell was throwing me about but in a weird way I was enjoying it and felt strong.. BOOM out the water, just a 1k run to transition. swim 17th in cat,
Bike., Like I mentioned I had punctures here last year and this was on my mind, I’d put sealant in my tubes as extra caution, took gas & foam and a 2 spare inner tubes!! This course has it all, killer hills, fast descents, awesome scenery and massive crowds & support, but it’s brutal and tough.. You’ve gotta pace it right otherwise you’ll never make it to the run!
Up to mile 60ish I was ok, however the ‘dark place’ was upon me by mile 70.. I kept eating and drinking and got through it.. soon I saw the 90mile point on my watch.. I had the killer climbs to
come (Wisesmans Bridge and Saundersfoot!) by this stage I was good mentally and physically, the key thing is to stay positive, re-hydrate and pace it! now it wasn’t easy but I got through both climbs feeling ok.. just a couple of downhill miles to Tenby…. relax and prepare the mind and body for the run – Bike – 8th in cat
Run time.. just a marathon of hills, cobbles and wind! forget the miles ‘Just Run’! find a pace and stay with it until it hurts, when it hurts ‘Keep Going’
It’s a 4 lap course, the first lap I was good.. the last 3 were hell!, I tried to fuel at every aid station, coke, water and a gel every 2-3 miles.. my legs were heavy and my joints ached, but the mind was strong.. come lap 4 I would’ve ran bare foot over broken glass to get to the finish line, no pain was gonna make me stop.. With about 1/2 a mile to go through the streets of Tenby I finally broke a smile, this was one Ironman I’d remember for a very long time.. with the finish line in sight a wave of emotion lifted my pace, there was no one in front or behind, I could soak up the cheers from the crowds and high 5 my wife Deb and Ruth (my swim buddy)
As I crossed the finish line I heard the commentator announce I was 4th and off to KONA!!, Finish time 10hr 26mins BOOM! Many thanks to the amazing crowds that kept me going right to the finish., got to admit I was emotional at the end, I’d left everything out there on the course!
So I’m off to the World Championships again in Kona, Hawaii., October 8th 2016
I ran again in Skechers GoSpeed.. I love these shoes, light, stable and fast!.. I stayed hydrated with nuun tabs, and the Jackoat bars certainly helped! Big Thank You to, Skechers, nuun, Jackoat bars, Paul Muldoon ‘Dearnside Fabrications’, Metre to Miles running shop at Epworth for your support over the last few years!
I feel very lucky and blessed to have some great friends and family who cheer me all the way.. Got to mention my Real Fitness friends and Coaches…. every bit of support and help is very much appreciated.
Without doubt my number 1 Fan and Cheerleader, Deb…. I love you, could never do it without you! xxxx
This morning I had a catch up with Amanda and Louise to discuss how we’d re-launch the weekly weigh in’s., Biggest Loser Contest type thing!
So we discussed, setting body weight targets and rewards for weight loss etc.. I asked the question is weight loss more important than body fat percentage? they both said yes!
So I put this to Louise.., would you be happy if you had 10% body fat and weighed 9stone.. or would you prefer to be 8stone 12lbs and have 20% body fat!?
Obviously Louise (like most) said she’d prefer to be 8stone 12lbs!
But me in my Sport Science mode never understands this.. less body fat = toned and shapely and an increase in the metabolic rate (how many calories you burn daily!), But after 7 years of working with you guys I see that the number on the scales is the most important motivation to YOU! my job is to try to keep you training hard and hopefully you’ll see the body fat percentage come down also!
The target for Real Fitness then on this next weigh in programme is to try to get you to be focussed on body composition rather than just the number on the scales.. (Water %, muscle % and fat %) this need to be addressed in order to maintain a healthy body weight.
We are looking to start ASAP! offering a Weigh in possibly on Mondays after 10:30am at Sprotbrough Goldsmith centre and 6pm at Scawthorpe on Thursdays.. on the evening sessions the scales will be set up for you to use (we’ll provide an step by step guide) if you need a coach to help you out then you must get there early and let us know asap!
We’ll give you a target weight/body fat loss and provide an info sheet to help you understand and track your performance!
Thank you to Vicky, Louise, Amanda, Jackie, Caz and Kerry for being very brave and sharing their own fitness journey and the success they’ve had along the way.. Nothing has been edited or add just Real feedback in their own words..
Thank you as always to Karen and Louise for helping Real Fitness create a Really Positive atmosphere to help people get in shape, improve fitness and make it fun!
Vicky Thanks to real fitness I’ve reached the fitness standards to join the RAF. Real fitness has helped me achieve my dream and my ultimate goal of a fantastic new career. I’ve had a blast..losing over a stone in the process. I’ve changed as a person and see fitness in a completely different way. I would never have got fit enough if it wasn’t for Real Fitness. I love this group! Thanks so much Dean and Karen!
Louise G (now a coach with Real Fitness) When I started with Real Fitness I weighed 7st 5lb, I now weigh 8st 8 lb??? I have always battled with my weight, including anorexia and over exercising to keep the pounds off. Real Fitness has shown me a new way of lifestyle by eating real food and exercising to achieve a body that I am happy with. I now have regular healthy meals and enjoy eating almost what I want to. Yes I do have pizza, chips and cake but cook them all from scratch using healthy nutritious ingredients. The classes and running groups have given me confidence, determination & inspiration to find a happier, healthier me! Everyone is so supportive including coaches and the people who attend the sessions. I have met some fantastic people and made some amazing friends on my journey. Thank You Real Fitness!! Xxx
Amanda This is my journey with real fitness, I joined real fitness 3 1/2 years ago and I was so sacred, I’m not very confident ( true) so it was a big step for me to take. I’d packed in smoking and weighed 11 stone 6 and a very uncomfortable size 14, I knew I had to do something, I went, I hurt( like hell) but went back for more, I’m so glad I did. the support of the coaches and the Freinds I have made as made every ache a pain worth while, I always said I would never run (I can’t run I can’t walk upstairs with being out of breath) and only 2 years ago I did my first race, 6 1.2 k, now I’m aiming for a marathon, I love what I do, I’ve made it part of my life,I no I bore people with my run keeper or Bootcamp post,but if I could help just 1 person like real fitness as helped me, its all worth while, its not just about the excersise they have taught me how to cook,don’t laugh, the things I have been taught is amazing,I’m trying new food all the time,don’t get me wrong if I’m working hard I’m having my treats( mmmm chocolate, cider mmmm) but now I no if I put the effort in I will get the rewards,real fitness and my Bootcamp,running Freinds are more than just Freinds I feel like there my family( the family I do like lol) here is a before picture and after, thank you Dean N Debbie Kirkhamand Karen Glynn and everyone of my Freinds for changing my life,I’m now 9 stone 5 and a comfortable size 10, I’m happy
Alison Thank you Dean, Kaz & Louise – I only ran when I was at school (aged 12) could do the 800 metres. Great times. After that could not run at all. Had 2 serious operations and put some weight on. joining the group boosted my confidence, lost some weight and I did my first official race Doncaster 5K in 38 mins 11 sec. Much appreciated for your help. What a great group. Like Amanda Woodley will keep on going. Alison x
Caroline I had seen you all on anchorage playing field and for months I wanted to walk over but never had the courage. Stella used to say go over caz and I would reply they all look super fit and I bet there all in clicks, I wouldn’t fit in ( how very wrong I was) . I walked over the field on a chilly January Friday morning, it was Karen’s Fun Friday, I felt sick and nearly turned back, I’m so glad I didn’t, I loved it, everyone was fantastic and Karen was great. I went from kaz Fun Friday to Dean’s hyper Wednesday. loved them. But then there was the running? I struggle with my legs a little so I hated the running, I couldn’t run. You were all doing the races and I would come and take photos. Kaz said to me, “you will be doing this next time caz” I said I’m happy taking the pics . January this year was the turning point for me when Dean set the 30 days of real food challenge ,learning how to read food labels and getting in the kitchen making real food the weight started to come off. And the running started I’ve gone from can’t run to running in my first race the askern 10 k on the 20th of May, the feeling of what I had achieved when I went over the finishing line was fantastic . I could not have achieved all this with out the amazing group of people that give you a little push when needed . I’ve been part of real fitness now for three and a half years and never looked back, so here’s to the next three . Cheers Real Fitness
Jackie I’ve always enjoyed the odd exercise class, but never really did anything on a regular basis, then you get busy with work and before you know it, you have piled on the weight and no longer have the confidence to join in and do anything because you are so unfit. Well I had to brake that cycle and decided to give real fitness a go. I can still remember how much that first session hurt, OMG I was in agony. But I survived and went back again. Over 2 years on and I’m still going. So what is so different about real fitness that makes me want to keep coming back, it’s simple…..
The people, the camaraderie is fantastic, the support and encouragement from the coaches never ceases to amaze me. The bootcamp sessions are bril, with a mix of
everything. I have gone from don’t run, can’t run, won’t run to ok let’s give it a go, nice and slow (my slogan) to half marathon and shared every emotion along the way. I have lost probably about 2 stone and feel so much fitter and made some amazing friends too, So thank you Dean and Karen xx
Kerry I attended my first bootcamp session in 2011 it was introduced to me by a friend I met her in the car park at scawthorpe, not knowing what to expect. I had decided that I needed to do something. In 2008 I began to have anxiety attacks, in 2009 I lost my job (got made redundant) whilst pregnant. I was not working for 2 years and still having these attacks bad enough to call out the ambulance which I was totally embarrassed about. Anyway I was not very confident I was going out of my mind staring at the same 4 walls with nothing but baby talk so when my friend told me she had started bootcamp I couldn’t wait to see what it was all about. The warm up killed me, but it was different to any gym or class I had been to in the past. I continued to meet my friend untill one day she didn’t turn up, I was petrified of being there by my self I’d only been a few times before but I stayed anyway and am so glad I did. I have never looked back from that day I said to my self you can so this. I didn’t want to stop coming I was enjoying myself too much. After about a month I started to go to more classes and started noticing a difference in my shape and so did my friends and family. So much so that several of them joined and some are still coming to the classes. Run camp was a definate no no I could not run to save my life. After about a year I thought why not give it a try. And that was the start of running for me. I was planning some firsts this year but that’s another story… The anxiety is almost a thing of the past I feel very confident. I’ve met some fantastic and insperational people, it’s real fitness bootcamp forever 4 me. X
Real Fitness is unique and original.. Since 2007 We’ve focussed on a welcoming environment – backed up with fitness routines and workouts that burn Real calories and Get You in Shape!
How can you get involved?
Beginners Run Course at Cusworth & Epworth.. Cusworth starts 7th September.. only 10 places left (click for info)
1 day bootcamp, 29th August.. 1 place left (join us)
Limited to the first 30 to sign up for a September Month Pass
We want to get you motivated after the holiday season and get you back it shape and improve your fitness! We launch this campaign next Tuesday (1st September)
Buy a month pass and receive your September award chart, you can buy on-line click here, or at your next session. Only 30 available, first come first served!
Attend a Bootcamp, Run camp or 1 Dayer and get your chart stamped (1 stamp for attending a session, (5 stamps for attending a 1 dayer!)
Earn a STICKER for being Awesome at a Bootcamp or Run Camp, (see image with stamp and sticker on the chart)
Post your weekly totals on facebook on each Sunday (take a photo of your chart and post it on the real fitness facebook page)
The one with the most stamps each week will be entered into our month end prize draw for a Free Place at the next 1 day BootCamp
The one with the most Stickers at the end of the month will earn a FREE MONTH PASS for October (or when they are due!) and be named ‘Champion of Bootcamp!’
There are 40 empty circles on your chart.. Who will fill all 40 in one Month?
Spot prizes, Look out for Coaches Spot Prizes/Stickers.. Dean, Lou and Kaz will be looking out for Star Performers. If you enter a Running Event, or maybe a group of you go on a social run and post some really great photos…. you ‘might’ earn a sticker or a prize!
Hello and welcome to the ‘Cusworth – Real Fitness Beginners Running Group’, Dean Kirkham will be your Run Leader
and supporting you during this exciting run journey, Dean is very motivated to help you achieve your running and fitness goals, he is a fully qualified coach and registered run club with England Athletics. Dean Kirkham, a Fitness Professional with over 20 year experience, Dean has seen many fitness ‘fads’ over his career but knows that RUNNING has always been one of ‘the’ most recognised ways to get Fit & Healthy!
Our slogan is ‘WE CAN RUN!’, yes even YOU!
The Beginner courses are designed to maximise your individual potential. We focus on the group working together to motivate and inspire each other .
So.. who can come? Everybody is welcome, primarily beginners, people just getting back into running, or people who want to run with a group
Do you need expensive trainers & clothes? No., loose fitting clothing, leggings etc is fine! Dust off those old trainers to start with, bring a a thin jacket or jersey that can be removed if you get hot and put back on when we cool down. Bring a water bottle!
We are however supported by Metres to Miles, Julian will give a 10% discount to all Real Fitness Run Group member
Will everyone be really fit? This course is aimed at beginners, running/shuffling for no more than 45/60 seconds to start with, and plenty of time to recover. That’s right guys, running intervals based around seconds not minutes. This will allow you to get your body slowly adapted to the requirements needed for running. You work as hard as you want and rest as much as you need.
The beginner sessions will always have their own running specialist coach. You will:
improve running ability
tone your body
make new friends
There are many other positive benefits to running, whether it is just to get fit or to raise money for a charity.. all runners have to start somewhere.
We hope to see you at the new session, starting on Monday
My first Big Race of the season.. Ironman Austria, an iconic Triathlon event in Europe 2.4mile swim, 112mile bike, 26mile run.. ‘You are an Ironman’!.. well I hoped to be again!
I’d come with a plan for a fast time, no pressure about qualifying for Kona just focus on this race., the lake swim looked amazing, clear and a lot warmer than the UK, so no excuses here, the bike course is know for being one of the quickest but it ain’t flat!, at least 1700mtrs of climbing (4 notable climbs, but the drops are fast and generally follow into a nice flat section). The run looked a bit messy around the transition area but out to Krumpendorf and to Klagenfurt was a simple out & back.
We arrived on the Thursday so I had 2 days to loosen the legs (after the 14hr drive from calais!), test the swim, ride a small section of the bike course and run a few miles.., all part of the tapering process to ensure you are fully recovered and fresh to race.., now I hate the taper, I like to be out training but I know I should rest, I can generally go off a 10 day taper, anything more and I’m losing fitness ‘right’! but this time I felt calm with the taper and enjoyed stuffing my face with pizza & pasta and cakes!
I’m always nervous!
If it’s a sprint race I’m nervous, if its an Ironman I’m nervous…. but I’ve learnt to control this over the years and focus on how I will race and what I will do when the going gets tough, you need to be confident that the training you’ve done will put you in a position to race well. Get the mind and the body in tune is key!
I was fuelled, hydrated and mentally and physically good to go! I use nuun hydration before and during to keep on top of my electrolytes.
The swim is a simple out, across & back down a canal, I’d targeted 60mins which I’m capable of if I swim well and was on target until the final turn to land and down the canal but I’d swam wide on the final turn with a group of swimmer and before we knew it we’d strayed off course.. and the morning sun was staring right down our goggles making it difficult to see the buoys to follow, it felt like an age before we were back in line with course, and canal section was crazy., a tight section were everyone is scrambling for clean water…. Finally out in 70mins! not happy! But I was cool with it.. ‘Just race YOUR race’ I muttered to myself!!
After a quick transition I was on two wheels and lapping up the energy from the crowds, ‘time to get the legs thumping those pedals’! As I said it ain’t flat but has potential to be fast, me and the bike were flying and I felt strong, whizzing past the guys in front of me, all was now going to plan.. average mph was going up & up…. until the biggest climb, I hit the base well and carrying lots of momentum, but I changed gears a bit harshly and the chain bounced off, so at this point I’m on the steepest section – I needed to jump of the bike and pop the chain back on.., no problem, but trying to then pedal again and get my feet in the cleats going up hill was impossible!.. I pushed the bike and tried to jump on – no joy!, eventually a fellow competitor gave me a gentle push to create momentum and I back riding.. but the gears were stuck!! argh!! start again! It probably only cost me 4-5mins but at the time it felt like half hour
I stayed calm though and didn’t fall into the trap of go fast and catch up, the final loop and second lap all went to plan, I fuelled well, threw down the salts and sugars and prepared for the RUN!
Just a marathon to finish, recently my run has been my best weapon (not 100% sure why) and today I felt good.. It was hot & humid just the way I like it, I always run with a fuel belt, carry a salt drink & sugary sweets, the support on the run was fantastic, loud music, cheers and the smell of BBQ’s & Beers.. I ran the first 5k strong and I could tell I was in for a good marathon, I fuel up at every station either with a gel, water, or coke followed by cold sponges down my top (never miss an energy station!). As usual I was running in my Skechers Go Speed2 racers.. fast, light and stable and really suit my run style
A dark moment at 38k got me very confused!! I couldn’t remember how many kilometres there were in a marathon, do I run hard from 38k thinking a marathon is only 40k…. my head was everywhere and I thought I was losing it! I guzzled down 2 coke cups and water and tried to keep putting one foot in front of the other.. and before I knew it the lights were back on and from Krumpendorf town centre and ran it hard all the way back to the finish!! BOOM job done 9hr 32mins…. a 17min pb, a 3hr 14min marathon split, first Brit home!
Big thanks the Skechers Performance Shoes and nuun hydration for their continued support, and of course my wife Deb for the whoop whoops at every opportunity.. had a great time with the Wilkes family, great friendship and company over the 4 days!