Why I always carry a bottle of water with me

Wednesday, August 16, 2017

Out for SUP'ing with my water on hand
If you take the Tube in London, you would have recently heard the announcement to always carry a bottle of water with you.  The summer weather, crowded carriages and longer days of sunlight can make for a recipe for disaster. People can faint or feel nauseous due to the overcrowding, heat, and lack of fresh air. And if the passenger is hungover (maybe just on a Friday morning?), more precious fluids have been lost.

Without water, we would die.  Our bodies are made up of approximately 50-70% water, depending on age, gender and body mass. We can go weeks without food but not even a few days without water.  Personally, I always carry a reusable water bottle with me to reduce my impact on the environment and I get get tap water for free just about anywhere I go (check out the TapWater app).

Did you know that pangs of hunger are sometimes a sign from your body that it is thirsty?  Rather than reach for a snack, try drinking a glass of water instead.   Another benefit of carrying a bottle is it makes it easier for me to track how much water I consume.  I aim for two bottles a day which is about 1.5L.   How much water do you drink a day, not counting tea of coffee?  Drinking water has many benefits, including glowing skin, better sports performance, and enabling regular bowel movements.  And of course, water doesn't have any calories.  I don't know about you, but I would rather eat more yummy food than waste my calories on a drink.

Some of  my Hydroflask collection and new lids
Right now, I am using the Hydroflask in mint as my go to bottle. Hydroflasks bottles are double-walled stainless steel in their construction, which means beverages can keep their temperature for a long time, either hot or cold.   The wide mouth means I can't rush my sips though or else the water spills down my shirt.  Lucky for me, Hydroflask now has additional styles of lid for their bottles that enable you to drink on the go.  I love the insulated sports cap or flip lid for every day use and the straw lid (which comes with a straw for inside the bottle) is great for kids.  Soon, Hydroflask will have new colors, wine bottles, and silicone covers for the bottom of the bottles to protect from damage if you drop it (which I do all the time!) and prevent them from slipping.

Carrying a reusable water bottle also decreases your impact on the environment by reducing the amount of energy and resources to produce the plastic bottle.  And of course, less space in the landfill.

Which do you prefer- a reusable water bottle or a plastic one?


Ellis Brigham and Hydroflask kindly gave me these bottles and lids to review. All opinions are honest and my own.

Achieve your goals with my online coaching program

Sunday, August 6, 2017

Achieve your goals with my online coaching program

Get back on track with my virtual training group. This 9 week online program is conducted over email, making accessible for anyone with an email account anywhere in the world.  It is a great way to pursue your hopes and dreams of how your life should and will be.

If not now, then when?

You might be thinking this is a bad time to commit to the nine week program.  But ask yourself, when is a good time?  Life will always be moving forward and I want you to enjoy every minute.  If there is something you have always wanted to do, seize the day and start now.

As you pick your goals, you can devote as much time as you feel you can handle.  Perhaps your goal will be sit in silence for 10 minutes a day or call your parents once week.  You can also choose sign up for weekly dance lessons or run commute three days a week. It is up to you?  How do you want to live  your life?


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  • 15 minute coaching call to develop your SMART goals
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  • Weekly free recipes, workouts, and motivational quotes
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OMG we rode our bikes to Paris! My ten tips for success.

Monday, July 24, 2017

It is hard for me to accurately describe what the four day #3PTsToParis trip was like.  Of course, we have the Strava stats (see below), but it doesn't go into all the thoughts I had while in my saddle for many hours,  the pain I felt in my Achilles tendons with each pedal stroke, or the pleasure I took in refuelling myself during our trip with Nutella.

If you didn't know about #3PTsToParis, you can read about the idea here and what I was packing in my bags here.  Elle and Sophie have written up their accounts if you would like an additional perspective to mine below.  If you just want my tips on how to make the trip a success, scroll to the bottom of the post.

Hello from the road, very far from Central London

Day 1 was quite similar to our ride to Brighton a few weeks ago, but everyone (and every bike) was in top form.  We met at 6:30am at the Velodrome in Queen Elizabeth Park.  There was a brief debate during our ride to Brighton whether we should take a train to south London outskirts and skip all the morning traffic, but we agreed it would be inauthentic to our goal.  We were doing ok until James got a puncture in Clapham (conveniently outside an Evans).  It took a while to replace the inner tube, get a coffee, use the loo, and pump up the inner tube properly.  We then went along the same route but Sophie and I felt fine this time and Kate's bike was changing gears like a dream.  We took a well-deserved break at the top of Turner's Hill for some refreshments.  We didn't want to stay too long, as we were trying to make the 17:30 ferry from New Haven to Dieppe.  We decided to continue on and eat on the ferry if we needed to skip a late lunch.  We were doing ok for time so far but after the puncture in the morning, we wanted to have a cushion of time.  Missing the ferry would have been a bad way to start the trip.

To get to New Haven, you turn left at the bottom of Ditchling Beacon, which made us very happy.  There were still a few 'inclines' as James would say, but it was nice to see the top of the Beacon from below.  The sun was shining with a few clouds in the sky and everyone was in high spirits.  We made it to the ferry with two hours to spare before boarding began and used Google to find a yummy pub a short ride down the road.  I had mozzarella sticks (one of my major food groups as a child) and a burger with sweet potato fries.

Boarding the ferry

Boarding the ferry took a while between border control (my passport was stamped), random searches, and locking up the bikes on the automobile levels.  For some reason, I thought we had assigned seats, but I was wrong.  The sun looked gorgeous on the harbor as we left the dock.   We put our stuff on some nice chairs (more comfortable than airline seats) but spent most of our time chatting to a bike builder we met in line.  I figured I would probably sleep most of the way, but I didn't.  Of course, as we left the ferry and entered the dark French night, I wish I had.  The ride to the hotel seemed to be entirely uphill and really slow.

Gorgeous sunshine on the deck

We stayed at Touvotel Citotel Hotel Dieppe, which seemed to be a brand new hotel as it was very clean and modern.  It was really disappointing that the secure place to leave our bikes was in the front lobby (with walls made of glass) for the night desk staff to watch.  We locked our bikes together and hoped for the best as we went up to our rooms.  I was exhausted but happy to know our dream of riding to Paris was starting to come true.



Here is what we did on Day 1.  Thank you Strava.


Day 2 started with continental breakfast of mostly bread, cereal, cheese, and Nutella.  We also found some hard boiled eggs, fresh fruit, and yogurt.  We ate our fill and left the hotel about 30 minutes later than we planned.  Turns out, the more people in our group, the slower you move as a unit.  This was a common theme throughout the trip.  We weren't in any rush though and were looking forward to a more relaxed ride.


Eager to set off for Day 2

Most of the route was along the part of L'Avenue Vert, Decouberte Nature en Siene-Maritime (according to the sign, with a few more accents), an old railway that had been paved.  We had sunshine again, and it was lovely not to have to deal with traffic.  There were lots of other people also using the path, which was refreshing to see.  It felt great to be outdoors in nature with my friends, enjoying everything but the tiredness in my legs and pain in my Achilles.

We stopped for lunch in Forge les Eaux, a small town with a few shops and cafes.  We found a place with outdoor seating (and salads for Kate) and order up lunch.  Originally, I thought I would want to sit in the shade and avoid becoming dehydrated.  But it turns out I love being in the sunshine.  It completely changes my outlook on life to have sun on my skin.  I need to keep this in mind once winter comes to London.  Fueled again by Diet Coke and my water bottles refilled, we continued on but this time had to ride on the road.  Sophie was feeling it by this point and we had to stop to let her stretch after a big hill climb.  Elle randomly had brake trouble too which meant she had to stay in front in case she needed to stop quickly.

Cycling away from traffic is the best.

Soon, we were back on the railroad path which made us feel like we were going faster but after two long days in the saddle, we were all dragging a bit.  Sophie decided to put some Bob Marley on and soon everyone had their own playlists motivating their legs to peddle faster.  James was listening to cricket so he didn't mind us riding to our own beat along the way.  Elle was choreographing a spin class out in front, Kate had her latest spin mix on, and Sophie was tuning in to her running playlist.  I don' hear very well on my bike, making me reluctant to put on music.  All my companions were in their own worlds with their personal radios blasting so I put on the only music I had on my phone, Podrunner.  It helped me peddle a little faster, which was exactly what I needed.

Beauvais was our destination and we got there in the late afternoon.  The London 2 Paris website recommended the Chenal Hotel Le Chenal because they apparently offered bike storage.  Unfortunately, they did not, just enough space for 1 bike because there was rubbish in the shed instead.  We had to chain our bikes to a window bars in a gated courtyard.  Once again, we were hoping and praying our bikes would still be in there in the morning.

Beauvais Cathedral

Our hotel room had a tub, so I decided to try a hot bath for my Achilles tendons before dinner.  The town had a huge cathedral and square with many restaurants.  Elle was craving noodles which lead us to a sushi restaurant.  It was a nice change from all the carb-loading we have been eating in the weeks leading up to the ride.  Kate, James and I went  in search for crepes after dinner while Sophie and Elle headed back to the hotel.  After a few blocks, we found an amazing crepe place that put the ice cream inside the crepe (genius!).  I was a bit tipsy after a few glasses of wine at dinner and we went back to the hotel after dessert.  It was just after 9pm but felt much later after the long day we had.

Crepe with ice cream on the inside.  #controversial

Strava stats for Day 2:


I think we were all glad to be on day 3.  It meant we were nearly at the Eiffel Tower- the goal we had been focused on for the last eight weeks.  We were all feeling tired and eager to get to Paris.  The hotel breakfast wasn't great but it was convenient so James and I got our fill before heading back to the room to finish packing.  Once we got to the Eiffel Tower, I knew I wanted a photo in each jersey I wore, so I made sure these were easily accessible.  I also had lots of smelly dirty clothes by now, which I tried to keep separate from the one set of street clothes I had.  The food and drink supplies I brought with me were getting low, so I put the heaviest stuff (my gels) in my jersey to consume early on.

Trying to organize everything one more time.
We didn't get very far before we saw a giant sign for London to Paris tours.  Kate is one of the most enthusiastic people I know in London, so I couldn't help but get excited to get a photo with her.  The day's ride was tough for me from the start.  My Achilles were not keen on more cycling and the legs still heavy.  Sophie and I were happy to make more stops on this ride for a quick stretch than we had the previous two days.  She was experiencing pain in her lady bits and her hands had gone numb.


We had started to run out of water as it was hot in the sunshine and tried to find a small shop to refill and buy something for lunch.  We took a guess at where a town center should be (at the bottom of a short hill) and were disappointed to learn the nearest village was five kilometers away.  We ended up in the shade under a weeping willow to eat the nutella sandwiches we made a breakfast and rest.  I stretched some more and peed in the woods (remember I am almost out of water here) before we headed on the road again.  Not too much further along, we found a small town where we picked up water at a small bar while Elle and Sophie had fun taking photos in the town square.

James' view for most of the ride- me in lycra!

We continued on and wanted to make one more stop before entering Paris.  A few of us needed to use the bathroom and I was jonesing for a Diet Coke which brought us to a huge McDonald's.  It took us a minute to find the bathroom and then were shocked to find a man in there (who later said something to me and Kate, in French, as we walked by).  Armed with a belly full of full fat Coke and fries, I tried to pep the group up with some Queen.  "Bicycle Race" didn't have the effect I wanted, so I quickly changed to "Don't Stop Me Now."  My power clap got everyone laughing, including the homeless people sitting outside McDonald's.  Spirits high, we set off on the last bit of our journey.

It took us an eternity to actually get through Paris due to road closures on our route, one way streets and lots of traffic.  We passed through one of the scariest intersections I have ever been through- cobblestones, four to eight lanes wide and NO PAINTED LINES ON THE ROAD.  Once we got on the same road of the Eiffel Tower, we realized how challenging it would be to approach it.  There were throngs of people and gates surrounding the bottom of the tower.  We were able to carefully pass through the crowds though and find some space for a deflating photo shoot.  Why was it such a let down?  It was super crowded with tourists, there was a crane in the shot, and we were bloody tired.  Plus we still had to ride to the train station to drop off our bikes and then take the Metro to the hotel.  It was several hours until meal time.

We did it!
After various combinations of clothes, people, bike lifts, and cameras, we got back on our bikes to ride to the train station and drop off our bikes.  For 29 Euros, Eurostar will transport your bike back to London and it should arrive within a few days, depending on how busy the service is.  We had to take all accessories off of the bikes (pumps, lights, saddle bags, puncture kits) and then carried all this plus our bags back to the hotel.  Luckily, the Campanile Paris 19 was only a short Metro ride (in rush hour traffic) and then less than a five minute walk from the tion to the hotel.  This is when it hit us that we should be celebrating!  Some of us had a drink at the bar while others showered and napped.  We actually did what we set out to do!  We could now relax and enjoy the time we had in Paris.

We went to dinner about 8pm within walking distance of the hotel.  I had a burger and french fries, eating everything on my plate.  James, Kate and I took a short walk afterwards in the search for dessert but ended up with pre-packaged ice cream from a small shop as a consolation.  Once again, we had an early bedtime but we were able to sleep in the next day, knowing we didn't have to get back on the bike.

Day 3 ride details:


Inspired to give this a try adventure a try with some friends?

Here are my ten tips on how to make it success.

1.  Build long training rides into your plan on sequential days.  You need to get your body ready for lots of miles in a short amount of time.  Or mentally train on how to push through the discomfort you will experience.

2.  Practice your fuel strategy.  Yes, every training for every sport says this because it is true.  You don't want to struggle because you didn't eat enough or what you did eat made you feel sick.  In addition, if you can identify food that you can pick up along the way, you will have less to carry in your bags.

Don't worry, we didn't bring all of this on the trip.

3.  Always carry local currency, secure locks, and a portable battery charger.  You don't know where you will end up on this adventure so it is best to be prepared.

4.  Discuss what everyone does (or doesn't eat) ahead of time, or select restaurants before you set off.  You will end up spending time looking on Trip Advisor looking for restaurants that are nearby the hotel, open, and caters to all preferences as you grow increasingly hangry.

5.  Pack more painkillers than you think you will need, along with a small foam roller and magnesium salt spray. Just in case.

6.  Plan routes ahead of time and make sure the majority of the group have access to these.  Agree on an average pace to manage everyone's expectations of how long the ride will take.

7.  Avoid big cities because you will go no where fast in the traffic while being vulnerable to bad drivers.  The most enjoyable bit for me was the paved railroad on Day 2.

Much better place for photos with the Eiffel Tower.

8.  Use a shared spreadsheet to collate all reservation details, emergency contact info, packing lists, and route details.  WhatsApp is useful too (but can be consuming!).

9.  When training, use the opportunity to practice packing (make sure everything fits in your bags) and riding with extra weight.  The added weight makes the bike handle differently beneath you.

10.  Ask the hotel for a quiet room.  If you are on a noisy road or above a bar, it will hinder the sleep you so desperately need for the next day.

Tell me about your adventures on a bicycle in the comments below.  Where did you go and why?

We are thinking of Amsterdam next year and James is toying with the idea of following Le Tour de France, which wouldn't be my first choice.  But we will see where the road takes us!

Just keep swimming

Friday, July 14, 2017


This week was the last of my complimentary swim lessons with Swimming Nature.  I am sad to see them end, not only because it was nice to have a refreshing dip on some the hottest days so far this year, but also the one-to-one tuition has been invaluable.  Much like having a personal trainer, I could tailor the lessons to what I wanted to work on, taking more or less time on specific skills I wanted to perfect.  Swimming efficiently comes down to good technique and that is what I needed to work on.  Sure, I can get around a pool or open water lake but I knew I wasn't conserving energy at all.  In a triathlon, it is about finishing as fast as you can, right?   More and more, it is looking like I need to go back to triathlons due to everlasting injury, so I am very happy that I have some drills to practice with and several pointers to consider with each stroke.


When I started my lessons, I wanted to improve my front crawl to make it more efficient.  In our last lesson, I swam laps am giving me one point to work on - kicking more, longer glides, bringing my ear to my shoulder when I breath, having left hand enter water rather than left forearm.  Feedback from my coach, Sam, after my lessons over the last four weeks:

  • Kicking is improving
  • Don't rush
  • Need to work on developing more stretch/reach on both sides
  • Also remember to bring ear to shoulder when breathing

He also noticed my timing is different on my left and right sides, possibly due to where my left forearm enters the water.  He videoed me lap during this last session to show me what I was doing differently on each side.  This was really helpful for me.

Swimming Nature provides one to one tuition all over the United Kingdom, as well as group sessions.  I found a location that was near work so I could swim before going home for the evening. Lessons are open to all ages and for any reason- triathlons, new challenge, need a low impact sport due to previous injury or health.  Kids programs involve regular time trials and a medal at the end of term, which is pretty cool.

I asked Sam for some tips on how to make the most of  your investment in 1-2-1 swim lessons:

  • The more work you put in outside the lesson, the more you will benefit.
  • Have patience.  You will not perfect a new stroke in just a few lessons.
  • Drills are mean to be done slow.
Unfortunately, I only managed one swim session a week outside of my lessons, but I wish I had done more. I really have no excuse because I live near the Olympic Park and the Aquatics Centre is pretty fab.  The 50m pool nearly killed me though, it is so much farther than what I am used to!  I am confident I will stick with my weekly swims though, using the drills Sam gave me, to keep up my aerobic base and continue to develop muscle memory.  If I do end up switching back to triathlons, I will purchase a set of lessons to help me save energy for the bike and run.

Thanks again to Swimming Nature for the complimentary set of lesson and Sam for his patience.  All opinions are honest and my own.

It's nearly time for #3PTsToParis

Tuesday, July 11, 2017

Small portion of the food I plan to pack
I cannot believe we are leaving for Paris (on our bikes) on Friday.  When Elle, Sophie, and I planned this trip eight weeks ago, we had all these ideas for blog posts and link sharing.... and then training took over.  These ladies have made extra effort to get high mileage in every week.  I have joined in on as many long rides as I could,  but have been sharing my time with weekend working, races, and marathon training.  I can't believe there are only a few days left before we get on our bikes and go.

Our Whatsapp chats have ranged from what to pack to what of we gets our periods to what food we are going to eat along the way.  The hotels, trains, and ferries are booked. On Sunday, I started putting together the items I will need on this adventure.  I was hoping to bring only 1 pannier bag but after piling up just the clothes, I have a feeling I will need two.  Yesterday, I put aside from of the food.  There isn't nearly enough so I will bake flapjacks tonight.  I need to think more about what other portable food to bring so I don't hit a wall three times like I did to Brighton a few weeks ago.  We are leaving the Velodrome at 6:30am on Friday but will have at least two hours of London rush hour traffic to navigate through before we are headed to New Haven at a smoother pace.  Sure, there will be stops along the way, but I prefer to limit the number of stops we need to make.

Here is what I know I am bringing so far:

Pile of clothes. How is there so much?
  • Altura short sleeve cycling jersey, courtesy of ZyroFisher*
  • Decathlon sleeveless cycling jersey
  • Altura bib shorts*
  • #Fitbitfifty shorts
  • 2 sports bras, courtesy of Shock Absorber*
  • 1 regular bra
  • 4 pairs of underwear
  • 4 pairs of socks, one pair thanks to 1000 Mile Socks*
  • Shorts and t shirt to sleep in
  • Toiletries
  • 2 spare inner tubes, thanks to Decathlon
  • 4 tubes of Nuun
  • Ride Skincare sunscreen
  • Clif bars
  • Nutri Advanced MegaMag Muscleze
  • 2 water bottles
  • Outfit for the last day in Paris (jeans, shorts or harem pants?)
  • Oofos recovery sandals?
  • Puncture repair kit
  • D lock and cable
  • Sunglasses from Decathlon*
  • Cycling gloves*
  • Leatherman knife
  • Spork
  • Gels
  • Sports tape and scissors
  • Cycling cap
  • Plastic bags for wet clothes
  • Bath salt? (we don't have a bath at home so this might be a nice treat for my tired legs.  But it is heavy)
  • Bike lights
  • Chargers for phone, ipad, Fitbit, and bike lights plus converter
  • iPad?
  • Euros
  • #Fitbitfifty gilet*
  • #Fitbitfifty arm warmers
  • #Fitbitfifty jacket
  • Hi vis vest (required by French law)
  • First aid kit (required by French law)

*wearing at the start

Shock Absorber bras

Having just finished the book Wild by Cheryl Strayed, I really want to pack everything before Friday morning and see 1. if it all fits and 2. how heavy it is.  The training I did never involved too much extra weight, making me a bit nervous about carrying two pannier bags for the trip.   I am going to keep chipping away at packing and re-packing every night this week to ensure everything is essential.  There are a few things I need to wash so they are dry before Friday too.  The five of us are trying to think of what we can share in terms of packing- like pumps and multi tools.  Those are neither bulky nor heavy so it isn't too much help. Luckily, I can share carrying the heavy locks with James along the way.

Thanks Decathlon for the cycling essentials

What do you think of my list? Am I forgetting anything?  If you have any tips on cycling to Paris, please leave a comment below.  I am starting to get nervous about this.  What were we thinking?

I would like to thanks Zyco Fisher, Nuun, 1000 Mile Socks, Shock Absorbers, Ride Skincare,
Nutri Advanced, and Decathlon for their generous support of this epic trip. I have tried all of these products on training rides and am confident they will help me get to the Eiffel Tower.  Brita provided me with a Fill & Go bottle for the trip but I need a bottle with a larger volume.  I use it at work every day, however, and love how convenient it is.  It also doesn't leak! 

Snacks in hand

Monday, July 3, 2017

Blogging has it benefits.  I am often sent samples of new kinds of food to try, many of which are supposed to be good for you (as opposed to the cookies and ice cream I usually crave).  Here is what I have been snacking on over the last few weeks.  There is something for everyone!

Kind Snacks sent me a variety pack of several of their bars. Every flavour has been good so far. Most of the bars are a heathy assembly of nuts and seeds (some even have chocolate). I even had one in my goody bag after the Great Run Newham London 10K yesterday.  My favorite is peanut butter and dark chocolate.  They have been really handy to help wean me off my daily cookie at tea break.

So many to choose from

Ama-Vida has brought acai berries and Pitaya (dragon fruit) to your freezer.  These smoothie pouches can be keep in freezer for whenever you need a treat.  Simply defrost under hot water or overnight in the fridge as needed (just don't keep in the fridge longer than one day because it turns to liquid).  The flavours are not naturally sweet, so add fresh or frozen fruit, granola, nuts or seeds to pimp your bowl to your taste. It is a great product to keep at work for breakfast el desko or as an afternoon snack on a hot day.

My smoothie bowl with granola and super seed mix.

Oomi noodles are a new high protein low carb noodle that is made from fish.  You can add the noodles to stir fry for a hot option or add them cold to your salad.  Unfortunately, my sample was at the post office overnight so I didn't have a chance to try them yet.  When I do, I will update this post.  If you have tried Oomi noodles, let me know what you thought in the comments below.
Sorry for the stock photo

Swim Lessons with Swimming Nature- Week 1

Monday, June 26, 2017

In my home state of New York, everyone has to pass the Red Cross level 5 swim lessons in order to graduate from high school. Every since I was little, I have always loved the water (maybe because I am an Aquarius?).  It just feels relaxing and soothing to me.  When my Achilles tendinitis began to persist in my late 20s, I decided to do triathlon to ease off the pressure on my joints.  I am an OK swimmer. I get around in open water or in the pool but can't do flip turns. I can breathe on both sides but always swallow lots of water.  My last summer in Michigan, I signed up for masters classes at the suggestion of a friend to help improve my technique.  Instead, I found myself suffering through the drills as I was the only non-competitive swimmer and hence the slowest.

The first few years we lived in London, we signed up for a few triathlons.  With these events in the diary, we spent one night a week at the local pool doing laps. I knew my technique still wasn't great but I was able to get quicker yet no more efficient.  I tried to find lessons for adults who wanted to improve but didn't have much luck.  Until now.


My chance finally came when Swimming Nature contacted me to try out four complimentary 30 minute lessons.  The lesson would be 1-on-1 tuition with one of their accredited instructors.  My coach is Sam and he and I will be meeting for the next 3 weeks in a follow up to last week's lesson.

First First Baker Street pool
I arrived a little early at Fitness First Baker Street to make sure I knew where I was going and in case I needed to fill in any paperwork. The front desk staff were very friendly and lent me a padlock as I didn't know I needed to bring one. I brought my own towel or could have hired one for £1.  The women's locker room is pretty big with lots of showers and lockers. The pool is 18 meters with 3 lanes. One lane is dedicated to lessons and the others are for members to use.  Sam and I shared the lane with another 1-2-1 lesson but it didn't really any impact us or our drills.

To start with, Sam had already watched me during my warm up laps across the pool, so he had me kick without using my arms to see my technique up close.  He said it looks like I have tight glutes because the range of motion from my hips isn't that great. I quickly let him know that I am a runner and that could be way the glutes are tight.  (Note: I now need yoga lessons).  He also observed that I don't pivot too much at my hips while most people would a bit more.

Homework #1 Kick like you mean it from the hips.

Next we worked on 8-10 kicks on my back, rolling onto my front for 8-10 kicks and then back to my back (without getting water up my nose)- all without using my arms.  I start sinking before I can get on my back again which doesn't always end well for my nose.

Homework #2 Practice this drill

Finally, we started to talk about arm positioning on the 'catch' of the front crawl, which is when  your hand first enters the water and then pulls you along. Of course, my technique of an S shape and "zip the dress" are old school. We worked a lot on proper arm positioning for the catch and started to build it into one stroke but ran out of time.

Homework #3 Work on my catch and follow through of the stroke.

This week we will add in breathing but I have a lot to work on between now and then. Sam said it was a good idea to meet every week but that I should try to practice at least once between sessions. The Olympic pool is near enough to home but between the Salomon Sunet Series and riding to Brighton, I ran out of time for a swim.

Have you ever taken swim lessons?  How did you fare?

Thanks to Swimming Nature for these lessons.  All opinions and experiences are honest and my own.