It’s been a busy week with Donna and I in the “Big Smoke” at London Excel representing Stanley Sports, promoting the VO2 Master and Train.Red devices that we use in our Sportstest testing labs. It’s been brilliant connecting with fellow professionals and showing them the technology that gives us such precise insights into performance and physiology. Speaking of which, it reminds me of an important lesson about getting the right support…
Sometimes We All Need a Helping Hand
Have I ever mentioned my PhD research professor who was terribly colourblind? So much so that at conferences, people would actually place bets on what combination of tie, shirt, and socks he’d wear – usually a completely unmatching disaster. Picture this: a highly respected exercise physiologist giving a keynote speech to hundreds of international colleagues at the American College of Sports Medicine, looking like he’d dressed in the dark.
The solution? His wife became his secret weapon. She’d pack his conference clothes in small bags – each containing a perfectly coordinated outfit for each day. Day two of the conference? Grab bag two. Day three? Bag three. Simple, effective, and it saved him from countless wardrobe disasters on stage.
The point isn’t about fashion – it’s about recognising when we need help. Sometimes we’re “colourblind” to what we actually need, and we might make a mess of the whole situation without someone to guide us in the right direction.
That’s exactly what I’m here for – to be that helping hand, to steer you away from the mistakes I’ve seen countless times before.
…..away from the office in the “Big Smoke”.
What’s Your Key Motivation?
I generally see people fall into two camps:
The Performers – Those who want to get fitter, stronger, and better at what they do. They have clear performance goals driving them forward.
The Longevity Seekers – Those focused on lifestyle, well-being, and long-term health. They’re playing the long game.
Here’s the thing – these don’t have to be mutually exclusive. By focusing on performance, you naturally support longevity. By prioritising health and well-being, you maintain your ability to perform.
There’s one key metric that’s absolutely essential for both camps: VO2 Max.
Your body’s ability to take up and use oxygen is considered one of the most trainable aspects of fitness. It’s a key marker of longevity, health, well-being, AND performance. We need to improve yours.
While training intensities matter, for most people, one of the easiest ways to improve VO2 Max is addressing body weight – specifically, non-essential weight. How much body fat are you carrying?
From a health perspective, excess fat leads to cardiovascular disease, high blood pressure, diabetes, heart disease, and stroke. From a performance perspective, less weight means better climbing, more efficient running, and improved power-to-weight ratios.
This is why I assess, I don’t guess. We do full body composition analysis, resting metabolic rate testing, and VO2 Max measurements to get the complete picture of your health, fitness, and performance metrics.
Here’s a question that might make you uncomfortable: when did you last get your body composition scientifically analysed? Not guessed at with bathroom scales or estimated with photos – properly measured. If it’s been more than six months, or if you’ve never had it done, you’re essentially flying blind with your health and performance goals.
If you are not in the shape you want to be, sometimes the truth hurts, but it also brings on action! Get in touch to book your update session – it’s time to stop guessing and start monitoring progress.
Which brings me onto my walking.
Walking Isn’t Cheating – It’s Strategic
“Garry, why do you walk during training and events? Isn’t that a complete waste of time? Haven’t you failed if you have to walk?”
Not at all. Walking has tremendous value that’s completely underestimated.
In one of our lab assessments, I start everyone on the treadmill walking – what I call “granny to the shops pace” at less than two miles per hour. Most people think it’s incredibly slow and pointless. But here’s the secret: at this intensity, ALL energy metabolism should come from fats with virtually no carbohydrate burning.
For someone looking to lean out – whether for athletic performance or health – walking at the right intensity can burn 0.2 to 0.8 grams of fat per minute. That’s significant, but it’s also specific to each individual.
But there’s more. Even during long endurance efforts (and some training sessions), I’ll have runners incorporate walking blocks every 10-15 minutes, whilst cyclists might have periods of freewheeling. Why? It brings down the cardiovascular load completely. It gives the body time to recover heart rate and restore energy balance while promoting fat metabolism and endurance capacity.
In ultra racing, smart athletes frequently use walking strategically on hills to stay in the right zones and avoid elevating things unnecessarily. The physiological benefits are incredible.
So next time you think walking is a waste of time, remember – it has immense value for your fitness, physiology, and outcomes. But like everything, it has to be done properly at the correct intensity.
The Hydration Balance Game
Simple fact: 1-2% loss in body weight through sweating can cause up to a 20% drop in performance.
We see heart rate increasing and the body’s ability to shift blood to the periphery for cooling being suppressed. Hydration balance is absolutely critical.
The questions you need to ask yourself:
Are you hydrating enough?
How much are you drinking? (Water, not juice or sodas)
How often do you need the bathroom?
What colour is your urine?
Here’s what I’ve observed: older athletes often aren’t hydrating well enough, while younger athletes tend to be well-hydrated. But you can get the balance wrong in both directions.
I saw a social media post recently of someone who drank 1.7 liters of water in the first hour of a marathon and wondered why they felt terrible. That’s hyper-hydration – effectively washing out all the salts in your body.
The problems are twofold:
Under-hydrate: Most people reach for food when they’re actually dehydrated, thinking they’re hungry when it’s really a fluid balance issue
Over-hydrate: In competitive environments, fear of dehydration leads to dangerous over-consumption
Keep a record of what you drink before, during, and after training. If needed, weigh yourself before and after sessions to understand fluid loss and rehydration needs….message me if you want my strategy on how to assess this 100% effectively.
But again – assess, don’t guess. Measure these things properly under different training and racing intensities, and during different weather conditions!
Remember: I’m here to help you avoid the mistakes I’ve seen countless times. If you think someone in your circle needs this support, why not share these insights with them?
Let’s make sure you’re not “colourblind” to what you actually need.
Until next week!
Garry