Feeling sore, on your day off and want to do some stretching to help your body. Check out the stretches below for your specific needs. Thighs (Quads) Standing stretch: This stretch can help to improve flexibility and prevent injury 1. Stand with your feet together and hold onto a wall or chair for balance. 2. Bend one knee and bring your heel towards your glutes. 3. Reach behind you with your hand and grasp your ankle or your foot. 4. Keep your knees together and your back straight, and gently pull your heel towards your glutes. 5. Hold the stretch for 15-30 seconds, and then release and repeat on the other leg. Seated Quad Stretch: This stretch can be done while sitting on the floor, it targets the quadriceps and can help to improve flexibility and prevent injury 1. Sit on the floor with your legs straight out in front of you. 2. Bend one knee and bring your heel towards your glutes. 3. Reach behind you with your hand and grasp your ankle. 4. Gently pull your heel towards your glutes, keeping your knee close to the ground. 5. Hold the stretch for 15-30 seconds, making sure to keep your back straight and engage your core. 6. Release and repeat on the other leg. Thighs (Hamstrings) Downwards-facing dog: 1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. 2. Tuck your toes under and lift your hips up and back, straightening your arms and legs. 3. Press your hands and feet firmly into the ground and lengthen through your spine. 4. Keep your head and neck in line with your spine, and gaze towards your navel or your feet. 5. Press your heels towards the ground, but don't worry if they don't touch the floor yet, with practice, you'll get there. 6. Hold the pose for 5-8 breaths, release, and repeat if desired Glutes Seated butterfly stretch: sit on the floor with the soles of your feet together. Press dow on your knees to create a stretch on your inner thighs and glutes. (hold for 30 seconds and release, repeat 3 times) Calves Standing Calf stretch: Stand facing a wall with your hands against the wall. Place one foot behind the other, with your back foot facing forwards. Lean into the wall, keeping both heels on the ground. Hold the stretch for 30 seconds and then repeat on the other leg. Downwards dog calf stretch: Start in a downward dog position, with your hands and feet on the ground, keeping your hands shoulder-width apart and your feet hip-width apart. 1. Bend one knee, and press the heel of the straight leg towards the floor. 2. Keep the knee of the straight leg slightly bent and press the heel down towards the floor, you will feel the stretch in the calf muscle of the straight leg. 3. Hold the stretch for 15-30 seconds and then repeat on the other leg. 4. It's important to keep your hips square and to keep your arms and legs straight during the stretch. Step calf stretch: 1. Stand facing a step or a curb, and place the ball of one foot on the step or curb, with the heel hanging off the edge. 2. Keep the foot flexed and gently lower the heel towards the ground, you will feel the stretch in the calf muscle of the foot on the step. 3. Hold the stretch for 15-30 seconds, making sure to keep your knee straight, and then repeat on the other leg. 4. You can also add a bit of variation by placing the ball of the foot on the step and then doing a small hop forward, this will give more stretch on the calf muscle. 5. Make sure to keep your body in a balanced position, Keep your back straight and engage your core. Shins Towel Stretch: it is a simple and effective way to stretch the shin muscles 1. Sit on the floor with your legs straight out in front of you. 2. Place a towel around the ball of one foot and gently pull back to stretch the shin muscles. 3. Keep your knee straight, and use your hands to pull the towel towards you. 4. Hold the stretch for 15-30 seconds and then repeat on the other leg. 5. Make sure to keep your back straight and engage your core while stretching.

Training blocks are periods of time within an overall training plan that are focused on a specific goal or aspect of training. These blocks may vary in length and can be customized to fit the needs and goals of the athlete. Some examples of training blocks are shown below • Base training: This type of training is typically focused on building a foundation of endurance and strength. It often involves lower-intensity workouts and longer-duration training sessions. • Build training: This type of training is typically focused on increasing the intensity and volume of workouts, building on the endurance and strength developed during base training. • Rest: This type of training involves a decrease in training volume and intensity, allowing the body to recover and adapt to the training that has been done. • Taper: This type of training involves a further decrease in training volume and intensity in the lead-up to a race, allowing the body to fully recover and perform at its best on race day. • Race week: This is the week leading up to the race, during which the athlete's training volume and intensity is further reduced to allow for optimal recovery and performance on race day.

🧘 Hi Everyone, I hope you are all having a great week! Here is a quick fact about training and how training plans are created Block Training Having a training plan helps athletes stay on track and make the most of their training time. It also helps to prevent overtraining and burnout by ensuring that the athlete is getting enough rest and recovery between workouts. There are many different methods for training, one of the more common approaches to training is referred to as block training or block periodisation. Endurance sport training can be broken down into blocks of focused work, allowing athletes to make the most of their time and energy. The concept of training in blocks is simple: instead of trying to consistently maintain a certain level of training volume or intensity over a long period of time, athletes focus on specific goals for a set number of weeks or months, and then take a break or "deload" before beginning the next block. This approach allows athletes to make progress in a more controlled and strategic manner, rather than risking burnout or overtraining. There are several ways to structure training blocks, depending on the athlete's goals and the demands of their sport. For example, a runner might focus on building their endurance in the first block, then work on speed and strength in the second block, and finally focus on tapering and fine-tuning their training leading up to a big race. Training blocks can also be useful for all athletes, as they can be tailored to each athlete and gradually builds strength and conditioning. One of the key benefits of training in blocks is that it allows athletes to really focus on specific aspects of their training, rather than trying to do too much at once. This can lead to better progress and more sustainable improvements over the long term. It's important to note that training in blocks should not be approached haphazardly. It's essential to have a clear plan and to work with a coach (such as TTP) or experienced training partner to ensure that you are getting the most out of your training time. With careful planning and execution, training in blocks can be a powerful tool for endurance athletes looking to take their performance to the next level. That is it for this week! hope you all have a great week Thanks 🙏 Arthur ⚙️