Winning in the Rain!

With winter now upon us, athletes of all levels are facing up to one of the more unpleasant parts of their sport – running in the rain.
Make your wet weather training as comfortable and worthwhile as possible with these simple training tips, brought to you by USN.

USN’s Running in the Rain Training Tips

– Wear lightweight, breathable layers and add a water-resistant jacket. Avoid garments such as cotton, which retain water and become heavy and soggy.
– Wear a hat to keep the rain out of your eyes and off your face.
– Apply a body lubricant or jelly to your chest, inner thighs and neck to avoid chaffing, which occurs when wearing wet clothes.
– Try to warm up indoors, maybe by running on the spot or around your home. That way, you’ll be primed for running by the time you get outside and won’t need as much time to get into your stride.
– Dry your shoes after a rain run by loosening the laces, removing the insole and stuffing your shoes with newspaper to soak up the moisture.
– Stay healthy and keep the threat of colds and flu away by taking USN MultiPlex. MultiPlex is a mega potency formula, and serves as a complete daily multi vitamin and mineral supplement for all active individuals.

Feel fit, not fat, this Christmas

What do you want for Christmas? Socks? Ties? A chocolate Santa?

How about the dream physique you’ve always wanted?

This Christmas, why not use the festive period to crack on with a few simple exercises to improve your physique? There are plenty of reasons to give your body a thorough workout at this time of year – giving yourself a challenge, using the quieter days off to work out, while feeling good about yourself and maybe giving your partner a treat!

Now is the time to get in shape, or get back in shape, and what better way to start than by getting to grips with a simple training plan over the holiday period? You can transform your body in the comfort of your own home, without the worry of gyms, personal trainers or fitness classes.

The Stats Don’t Lie

Christmas is a notorious time for weight gain. Diet debauchery, TV marathons and a general lack of movement during those cosy days off mean there is a serious danger of piling on the pounds.
A recent survey found that, out of 100 volunteers, most put on about 5lbs during the holiday period. It takes just 3,500 extra calories to put on a single pound in weight, and this is easily done when there are so many traditional treats on offer.  A simple solution could be to replace some of those delicious treats with an equally tasty Protein Dessert.  USN Protein Dessert offers a guilt free indulgence with a high protein, low carb low fat dessert.  Available in  three mouth watering flavours, Banana Toffee Mouse, Vanilla custard Mouse and Chocolate Brownie Mouse – the true way to be naught but nice!

Enter Wayne’s World

Wayne Gordon

USN ambassador Wayne Gordon, also known as Doom from television show Gladiators, is adamant that a simple Christmas workout will fend off the festive flab.
A former Great Britain bobsleigh star, Gordon now works as a fitness consultant and is all too familiar with the dangers of weight gain at Christmas.
He said: “As we fast approach the festive season we revert back to our annual comments – no time to train due to the over time I have to put in. I’ve eaten and drunk too much. I need to rain in on what I spend with Christmas just around the corner.
“This is all nonsense. You need to stop making excuses and start working on the physique your partner wishes you had or could achieve.
“These are simple exercises that challenge the whole body. Do as many rounds of 20 reps as you can in 20 minutes. Then see the difference it makes to your body.”

Try the following to stay in shape

Decline Push-up (to get rid of turkey wings): Adopt the press-up position with your feet on a sturdy chair or sofa. Maintain a strong body position with your arms straight, and your hands slightly more than shoulder-width apart. Without allowing your hips to sag, lower your chest as close as possible to the floor. Pause for one second, then quickly push yourself back to the start.

Bent Over Towel Row: Stand on the centre of the towel holding either end in each hand. Bend forward at the waist until you’re at about a 45-degree angle. Keep the shoulders back, the knees slightly bent and the abs tight and look straight forward. To begin the movement, pull against the resistance by bending the elbows and contract the upper back muscles. Be sure your abs are engaged.

Single leg squats (for turkey legs): Stand on one leg, with the other leg out in front and parallel to the floor. Hands are kept to the side or in front of you. Sit back and down, as if sitting in a very low chair. At the bottom of the position, your support foot is flat and your hamstring is resting on your calf. Now stand back up to the starting position to complete one rep.

Visit the USN website for Training Demonstrations from Wayne Gordon and Jenny Pacey 

University student Emily is top of the class at USN

Teenage triathlon sensation Emily McLoughlin has been signed up by USN as their latest brand ambassador.
The 19-year-old student is one of the most exciting prospects in the country, and is already being touted as a future Great Britain star.
Sussex-based Emily has already achieved some impressive results, and finished third in the Youth National Series 2008 and fourth in the Blenheim Triathlon 2008.

On joining USN, she said: “USN are really good for me. They are bringing out loads of products that appeal to me, and I going to start a nutrition plan with them, that will guide me on which products to take and when.
“I am very happy to join USN. They have lots of triathletes as ambassadors. I have never met any of them, but am looking forward to it – I may even end up racing against some of them next year!
“I didn’t know much about USN before I first met them, but since coming on board I have been very impressed.”

Emily is currently studying for a degree in Mechanical Engineering at Birmingham University, but finds plenty of time to train as she aims to make an impact in the triathlon world.
She added: “I started triathlon when I was nine. I was already a member of East Grinstead Swimming Club and enjoyed running so went along to a local children’s triathlon club, Triton. I really enjoyed it and I have competed since.
“I train around university and studying. I roughly train twice a day, which is about 2-3 hours a day, but it varies every week depending on whether I’m tapering for races or not.”

Emily McLoughlin’s USN supplement diet
Energy Drink: “It tastes amazing and is really easy to drink. It helps me in training.”
Recovery Drink: “I like this because it is more fruit-based, and is not milky. I love the tropical taste.”
Protein Shake: “It’s really tasty, and I use it regularly, always after training sessions.”

New Hardcore Whey gH

USN have just launched the much anticipated addition to their range of protein shakes, Hardcore Whey gH. The new generation whey protein, leaps forward to set a completely new benchmark. Build quality muscle and sustainable strength or break through your plateau. The demands of hardcore muscle for optimal growth, immediate recovery and rapid strength gains require the support of a lot more than a standard whey protein supplement. Hardcore Whey gH is a ground breaking product, born from extensive research on protein and amino acid uptake and utilisation.

HARDCORE WHEY 2KG

A Hypervol Glycotrans System has been developed which includes ingredients to help ensure that lean muscle building nutrients are rapidly transported and forced into demanding muscle cells. Less protein goes wasted to deliver better and faster results. Hardcore Whey contains all the standard whey protein amino acids, but also has a multi-level complex comprising proven muscle-feeding, building and recovery nutrients zinc, magnesium, creatine monohydrate, l-glycine and taurine.

This powerful formula delivers the most potent, comprehensive pre and post-workout protein complex, supporting hyper-accelerated growth, which results in rapid increases in lean, dense, strong muscle. Bank every workout, don’t stand the risk to go backwards or be stagnant. This is the protein supplement that could help you break through your plateau.

POTENTIAL CORE BENEFITS OF HARDCORE WHEY GH:

• Promotes rapid recovery.
• Reduces fatigue.
• Supports lean muscle growth.
• Helps support normal serum testosterone levels.

Hardcore Whey gH Product details
Size/Flavour: 2kg/33g serving – Chocolate, Strawberry and Vanilla
RRP: £59.99

Introducing the extreme world of Xterra triathlon

If swimming in the sea, mountain biking through a forest and then running over a woodland trail sounds appealing, then this could be for you.
Welcome to the world of Xterra triathlon, the most extreme version of the sport, in which each discipline tests competitors to the limit.
Xterra received a flurry of publicity earlier this year when sporting icon Lance Armstrong took it up following his retirement from cycling. The seven-time Tour de France winner competed in triathlons in his youth before turning to cycling full-time, but has since become a force to be reckoned with in Xterra championships.
There are now more than 200 Xterra events taking place in 16 countries across the world, with an estimated 10,000 people having made the switch across from regular triathlons this year.
Former Xterra amateur double world champion Graham Wadsworth is making waves on the pro circuit, and finished 24th at this year’s Xterra World Championships in Maui, Hawaii, where he was pipped by Armstrong, who snatched 23rd place.
Wadsworth, a Bristol-based personal trainer, has competed in triathlons since 2002 and has immersed himself in Xterra events over the last few years.
Only the strong survive
Wadsworth acknowledges that the main difference between Xterra events and regular triathlons is that each phase provides a real test for the competitor.
He said: “Xterra is an off-road triathlon, and everything is just extreme. The swim is usually in a lake or in the sea, but the big difference is when it comes to the bike ride.
“The biking is always off-road and tends to be a brutal test. There’s normally lots of climbing and it’s very tough. The added strength required for all the climbs makes a two-and-a-half hour event often feel more like a four-hour half ironman event, so nutrition becomes key to finishing strong.
“The run is also extreme and is more of a cross country kind of run. So, it’s more technical, instead of just pounding on pavements.”
As an off-road race, the distances can vary widely depending on the terrain available. The target distances tend to be a 1.5km swim, 30km bike ride and 11km trail run for championship/pro events, with athletes accumulating points by placing in the top 15.
But, be warned, these events are extreme in every way, and only the strong survive.

Graham Wadsworth’s USN sport supplement diet

USN BCAA 240s: I take these everyday, about 30 minutes before a training session.

USN Epic Pro All in One: This is in my bottle on all my bike rides and contains a good amount of protein. It is also a great recovery and pre-training drink to sip throughout the day.

USN 100% Whey Protein shake: Mixes superbly with just water in a USN shaker for a great tasting recovery drink. My favourite is to mix up the chocolate flavour with ice, soya milk and a banana in a blender for a whole meal in one!

USN Pure Protein bars: My on-the-bike solid food of choice for the winter endurance rides. A great hit of muscle repairing protein and enough carbohydrates to keep me going for hours.

USN Vooma Gel: This is easy to digest when running, and gives me a boost.

Get stretched and ready for the start line

Stretching muscles is a key component in any serious exercise programme, whether you’re a runner, triathlete, martial artist or footballer.
Stretching before and, particularly, after a running session maintains your muscles’ health and also helps to prevent injuries, such as pulled muscles, strains and soreness.
Keeping your muscles healthy is particularly important to runners. In all, 65 per cent of club, competitive and recreational runners are injured in an average year, with one injury occurring for about every 100 hours of running. Many of these problems are due to a lack or absence of a warm-up or warm down, with runners missing an estimated 5-10 per cent of their workouts due to injuries caused by muscle neglect.
Stretches should be held for a minimum of 10 seconds and a maximum of 60 seconds and, if performed correctly, will lengthen muscles, lower blood pressure and alleviate stress, as well as increase your range of motion for exercises such as martial arts and dance.
Ideally, it should take a minimum of 15 minutes to stretch all the muscles in your body. Stretch each major and minor muscle group at least once, starting the stretch small and gradually going deeper. Ease into it, and avoid slamming straight into a stretch or bouncing, which is a common mistake made by exercise novices.
Here follows a selection of important stretches useful for regular sportspeople, brought to you by USN.
The USN stretching guide
Quad stretch: Standing upright, hold the outside part of your ankle with your hand from the same side of your body and ease into the stretch, holding for about 20 seconds.
Standing hammy: You will need a table or stool that is at least the height of the top of your hip. Place your right foot on top of the table, keeping your right leg straight and your toes pointed straight up. Your left foot, which is on the ground, should also be pointed straight, in line with your right foot. Stand with shoulders back and head up, and then slightly rotate your hips to the left and to the right, holding for about three seconds each side for a total of 10 reps.
Calf stretch: Sit with both legs straight and together. Loop a rope around the ball of one foot and grasp each end of the rope. Flex your foot back toward your ankle, toes toward your knee.
Groin stretch: Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
Flexor foot back: Get down on your knees and put your right knee up, with your foot flat on the ground. Your left foot should be slightly raised off the ground – you can do this by finding a step to rest it on that is at least six inches off the ground. You are stretching your left hip flexor as your right knee is up, so you want to lean slightly forward with your shoulders back.

USN at the Met Police Training

USN attended the Met Police Training centre in Gravesend Kent last week. Dan Sneggles the Police Training Instructor allowed USN experts the opportunity to have a look at the units training facilities and watch as various Boroughs took part in Police public disorder training.

The facility itself is effectively a small town and brings together aspects of training which were previously spread over several sites. It has been designed to feature the sort of locations where police may have to rely on the use of guns or handle public disturbances. The centre can accommodate more than 300 officers at a time. Armed officers are trained using traditional indoor and outdoor target ranges and the latest computer technology, recreating situations where officers would have just seconds to decide whether to shoot or hold fire.

When the facility was opened Sir John Stevens, then Commissioner of the Metropolitan Police, said: “The Specialist Training Centre will provide us with cutting-edge facilities that are some of the most advanced in the world.

“It is a site dedicated to the pursuit of excellence and will support the delivery of unparalleled standards of training for the men and women of the Metropolitan Police Service.

“The flexibility of the site will enable us to refine our operational effectiveness, using the environment here to mirror the conditions and situations we can expect to face on London’s streets.”

USN witnessed petrol bomb training, riot dispersing, public disorder & horse mounted police training. Part of the daily training involves role playing where instructors acting like civilians throw wooden bricks, petrol bombs and tennis balls at training Police and horses in preparation for any public disorders. USN nutritional supplements is being taken by a large number of police on site and the USN tubs are actually being used to store the tennis balls/bricks.

The facilities were incredible having a full gymnasium, cardiovascular section, Volley ball court, fully equipped Dojo, boxing area, strength and conditioning facilities. There is also running route around the camp used for endurance training. The unit receives 28000 policemen annually and every day there is 400 personnel on site attending training courses. Physical training is such an important part of their routine and it is compulsory they do exercise everyday. Some instructors are triathletes, Boxers, Judo instructors and experts in close hand combat techniques.

Instructors require quality supplementation daily and want to educate entire Police the importance of nutrition in their training routines.  USN will be completing full product training to 48 Instructors and sport events like the Olympic torch run, Ultra marathons and inter unit boxing competitions.

New USN product has the X Factor

USN have unveiled their latest product, Anabolic Nitro-X – a new creatine and nitric oxide supplement that provides the ultimate energy surge.

Available to order now, Anabolic Nitro-X provides revolutionary enhancements in Nitric Oxide (NO) generation, recovery rate, explosive energy and the resulting profound muscle gains. It is made up of four well-designed stacks, which have been shown to work in synergy in the muscle generation process.

The Nitric Oxide Production Complex contains ViNitrox, an extract rich in active polyphenols from the grape and apple, which has been scientifically proven to stimulate the production of NO by vascular endothelium, resulting in vasodilatation. It is also a very potent anti-oxidant, protecting against the oxidative stress generated by sustained and repeated physical activity.

ANABOLIC NITRO-X

Anabolic Nitro-X should be taken before exercise for extreme muscle pump and an energy surge

Directions for Use
Start by first assessing your tolerance. Consume one serving (one heaped scoop) with 400-500ml of cold water. Drink and wait for 30 minutes to assess your tolerance. If appropriate, drink another serving and wait 30 minutes to assess your tolerance. One serving will be effective for most individuals though.
As a performance food supplement, take 1-2 heaped scoops with 400-800ml cold water 30-45 minutes prior to your workout (on an empty stomach). On non-training days, take one scoop upon awakening. To optimise results, avoid food intake (including a protein shake) within an hour of taking Anabolic Nitro-X. Avoid taking this product within four hours of bedtime to prevent sleeplessness.

Potential core benefits of Anabolic Nitro-X

• Significantly enhances nitric oxide generation.
• Generates explosive energy during workouts.
• Speeds up muscle recovery between sets.
• Helps to achieve profound muscle gain.
• Consumption of creatine increases physical performance during short-term, high intensity exercise.

Anabolic Nitro-X Product Details
Flavour/Size: 615g/20.5g serving – Berry
RRP: £44.99

USN Golden Boys Braced for Birmingham Battle

USN backed fighters Paul Taylor and Vaughan Lee are both in action at UFC 138 in Birmingham this Saturday in what should be an explosive night of mixed martial arts action.

Taylor takes on American fighter Anthony Njokuani in his seventh UFC bout, while Lee will be making his debut in the organisation against another American, Chris Cariaso, in the 12-fight card at the LG Arena.

It will be a sweet occasion for newcomer Lee, 29, who will make his UFC bow in his home town having signed a four-fight contract earlier this year. His management team at Ultimate Training Centre are full of hope that this will be the start of a memorable journey for the Birmingham man.

Spokesman Gary Millington said: “Vaughan is a real home town boy for this fight, and we hope the crowd get behind him. We are very lucky that UFC chose Birmingham. This is their first time back in the UK for 18 months. They could have chosen anywhere, particularly London, so we are very fortunate in that respect.
“It is a very even match-up, and both fighters are stand-up specialists. It should be an explosive bout.
“Vaughan is full of confidence, and he has been using USN products to get him in the best possible shape. He is as strong as a bull, and the products have definitely helped. Hopefully, it will all pay off on the night.”
The fight against San Francisco-based Cariaso is a bantamweight (65 kilos) clash, scheduled for 3×5 minute rounds. Victory can be ensured by decision, knock-out or submission. Cannock-based Taylor, meanwhile, has been training hard for his clash against Njokuani, his first bout since February’s knockout win over American Gabe Ruediger in Las Vegas. UFC’s first visit to England in 2011 will be headlined by the promotion’s inaugural non-title five-round main event, a middleweight bout between Chris Leben and Mark Munoz.

Xterra World Championships 2011 – Graham Wadsworth

The 2011 race season started quite late for me in May but by the end of August it had been a pretty busy summer of racing. Therefore, I wasn’t sure if the body or finances would stretch to racing the Xterra World Champs in October. However, these two things were rectified by starting with a new coach that gave me a renewed focus and also the incredibly generous support of my nutrition sponsors USN who stepped in to help pay for the trip to Hawaii. With the World Champs in mind, things already started to improve in the final two races in September where a 10th place finish at Xterra Switzerland meant I finished 10th overall in the Xterra European Tour series, and the highest placed British male. I followed this up by winning the National 25-29 age category at the British Off-road triathlon championships later in the month. Before I knew it, it was October and I had touched down in Maui, Hawaii for the Xterra World Champs.

Once in Hawaii, all the pre-race talk focused on two things: the completely new course in the north of Maui and the men’s pro start list. The rumours that Lance Armstrong would be lining up were true but the field was also stacked full of stars from ITU (International Triathlon Union) and Ironman Triathlons such as the Beijng Olympic Champion Jan Frodeno, not to mention all of the Xterra regulars who specialise in this off-road version of triathlon like me. During the week preceding the race I had felt good. I believe with the help of my new coach I had got my taper spot on. The day before the race in practice I had felt awesome so I was hopeful the legs would be ready for something special on race day.

At 9am on Sunday 23rd October, the gun went off at one of the most beautiful start lines in sport. In the 1500m, 2 lap ocean swim I felt fairly good. I had a real fight to get round the first buoy but that’s the same for everyone. The major problem for me came in transition when the zip on my speedsuit got caught when I was trying to undo it. I had hoped to make up good time with my quick transitions but I ended up having to literally tear my suit off my back to get out of it before I could grab my bike. I also started to pay the price for my typically slow swim as by the time I got to my bike, mine was possibly the only male pro bike left and in all the chaos that had preceded me, my bike had been knocked off its rack onto the floor, my helmet and glasses had rolled a few yards away and one of my shoes that had been neatly attached to the pedals before the race was left hanging by it’s elastic band off the frame – I was 137th onto the bike – not ideal!

Onto the bike I put all the problems of the swim and transition behind me and gave chase. This is a position I am very accustomed to as the swim has always been my weak point (this winter I am going to focus on turning this around). I started catching places quickly but had to be patient as the first few miles contained a lot of tight single track where passing is near impossible. In fact, technical sections of the course that I would ride easily in practice became very difficult as I was faced by queues of less proficient bikers in front of me on the bottle neck sections. 20mins into the bike and the hills really started and I could begin to get round people. Onto the descent and my Specialized Epic really started to come into it’s own, making light work of the high speed drops and fast sweeping corners. I continued making up places on the bike and in the last few miles I started to catch some guys I had never beaten before. I didn’t feel like I was particularly flying but perhaps just not slowing down as much as those around me as the hot and humid conditions started to take their toll on the field.

Coming off the bike I was in 33rd place so had made up just over 100 places – yes I’ve got to sort that swim out!

The big difference with the new course at Maui was going to be the run. This course was hard – the hilliest, hottest and most technical run course I have ever seen. Just an easy jog round in practice earlier in the week had left my legs sore for a day or two. The run goes straight up from the start and I certainly didn’t begin with the great run legs that had propelled me to some of the fastest run splits at the recent European races but as I was running with some good athletes, I took confidence that I was going ok. As the course went up further, I began to drop those around me and start catching more places. Half way around the course came the ‘killer’ climb. This had been fine to jog up whilst fresh in practice but I was absolutely on the limit just to keep running up this one, telling myself that the race was really over by the time I hit the top as there was so much downhill in the second half of the course. Coming down the other side I started to catch some more familiar names but the legs were jelly and staying upright around the tight corners was a challenge. The last 1km of this run is brutal, 500m of soft sand beach running and then a 500m uphill grass drag to the finish line. Having this hill in the final metres of the race became a real game changer, for example the early women’s leader later went from 3rd place on the beach to a DNF, unable to walk or even crawl to the finish. By this point I too was hanging, digging to that kind of deep you can only do a few times a year, in situations like this when you bribe your body with the knowledge that this is the end of the season and you will not ask it to hurt like this for a long time.

I crossed the line in 21st place, and obviously looked even worse than I felt as I was promptly put in a wheelchair and taken straight to the medical tent for an IV drip. Looking back I knew I was in trouble with about 2miles to go when I started to feel cold on the run – this is not a good sign when it’s 90 degrees! My quick departure to medical meant that I also missed out on the usual post-race congrats with my fellow competitors but I later realised I had crossed the line just one place behind Lance. A few people have since said, “did you see you were catching him coming into the line?” My response has been, “I would’ve done if I hadn’t had my eyes closed for almost the entire last 500m up that hill!”

Following the race I feel my result was a fair reflection of my current form and I believe I performed to the best of my ability on the day. There wasn’t a single athlete in front of me that I had beaten before but I also finished ahead of a number of athletes that I’ve never beaten in previous races. I feel encouraged by the improvements in my performance in just a short time since the end of August so with a good winter’s training I am sure that I can go much better in 2012 and finish on the podium at Xterra World Cup and European Tour events.

Finally, a big thank you for the support I have had this year from my sponsors:
www.usn.co.uk
http://www.specialized.com
http://www.sigvaris.co.uk
http://www.mylifept.com