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©2011 Cynergy Personal Trainers,
Henley, Oxon
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 News On Sunday, 16 January, the High Wycombe CC 50 mile flat reliability bike ride was held. The weather was not as nice as the weatherman said it would be, but then again…when is it? With gail force winds and intermittent rain the first group took off at 9:00 am sharp. The event started and finished in Princes Risborough.
Last year’s Tour of Wales Team (Gareth Batson, James Norris and Clive Nichols) took off with the first group of fast riders…Wycombe’s own elite cyclist Steve Golla among them. Needless to say, the pace was brutal. The second group fast, but smart enough not to try and keep up with group 1, took off minutes later, and then finally the third group…) those of us that have not even seen our bikes over the holidays, took off last. This group consists of some of this year’s hopefuls for the Three Up Time Trial including Cynergy’s own Cat Batson, along with Becky, Charlotte and Sarah.
After a long grueling ride, group 1 finished the ride in about 2 hours and 15 minutes. Group 2 came in about 2 hours and 50 minutes, while the last group limped in at about 3 hours and 10 minutes. The first group, aside from the obvious blinding pain at holding the speeds they were in the wind, managed to make it back unscathed, as did the second group. Sadly, one rider in group 3 touched a wheel and came down rather hard. After a brave attempt to get back on her bike and try to complete the effort, the adrenlin was not enough to carry her on, so she had to abandon the ride with about 15 miles to go. Cat and Richard stayed behind to help sort things out and then had to hit time trial mode in order to catch the group…sadly Richard had to do the hard work as he is bigger and stronger than me, oh and he knew the way back:-). Thanks for that Richard! You are an absolute star!
So well done everyone for the first High Wycombe Reliability Ride of the season! Two weeks to go and we’ll be doing it all over again…but with hills this time!
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Diary Events Visit us at our Open Day!
 Meet and Chat at our Open Day Come chat with our onsite therapists, meet with our trainers, and consult with our affliates.
We have on-site: Sarah, our McTimoney Chiropractor (5 years in practise relieving pain and discomfort and increasing mobility).
Jackie and Sandy, two highly qualified Sports and Remedial Massage Therapists, along with various other health and well-being service providers.
Free tasters or analysis on the day.
Also…Saddle Safari to be on hand to answer your bike maintenance questions, and Apex Sports to perform free gait analysis to determine which shoe is right for you.
When: 11 September 2010 from noon to 5:00pm
Where: CynerGy PT, Lower Woodend Barn, Fawley, RG9 6JF
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Client Success CynerGy client, Matt Bailey is now in his taper phase preceeding his Trans Rockies mountain bike race. This is a gruelling 8 day stage race across the Canadian Rockies.
Under Gareth’s supervision Matt has done fantastically well in his training & preparation for this event. I’m sure everyone will join us in wishing him the best of luck.
Follow Matt’s progress at www.twitter.com/mattbailey75
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Cycling Gareth & the 4 man team from High Wycombe cycling club are now in their final preparation for the Tour of Wales cycle race or Ras de Cymru as it’s also known.
With that in mind Gareth is now on a strict diet to rip down to his racing weight. He is now on week 2 of the diet & has so far lost 7lbs or 3kg! All this in 7 days.
Keep checking in to see how the preparation is going & also to follow his blogs during race week.
James & Gareth Attack in a build up race at Goodwood!
Friday 18th June
Today I had an NLP session (neuro-linguistic programming) with Craig Thompson to help me get in the right head space for the race. What a fantastic session! We worked on removing any negative issues & doubts I have. So far I feel much more positive. I would highly recommend this to anyone with a big goal ahead of them. Bring on June 30th!
Sunday 27th June.
For those that are interested apart from my daily updates during the Ras, results
can be found on www.cadencecycleracing.co.uk. Now off for a final light training ride before England V Germany!
Wednesday 30th June. Stage 1 – Prologue
There was a slight course change which played into the Team’s hand nicely. Team Leader, Clive Nicholls, found himself in Yellow after the first stage. So the Team is happy, and it’s a job well done.
Thursday 1st July. Stage 2 – Hilly Road Race
Due to mechanical problems, Gareth Batson lost quite a bit of time on this stage. The rest of the boys finished in the bunch, narrowly avoiding a big crash. Clive just losing the jersey by 13 seconds to the stage winner. Will keep you posted.
Friday 2nd July. Stage 3 – Team Time Trial
Although this was the focus for the Team, Gareth started with a very tight chest and, unfortunately, was dropped on the first big climb. But overall, the Team went on post a good time with the only three remaining members.
Stage 4 – Hilly Road Race
Sadly, Gareth has abandoned the race at the top of the first major climb with respiratory problems. Clive, James and Tom went on to complete a very tough stage. Well done Team!
Stage 5 : Road Race
This was probably the toughest stage of the race. 2 climbs both of 3km plus. Tom attacked hard on the first climb and forced a break but unfortunately the leader of the race was too strong & beat Tom over both climbs. Tom ended up finishing in the front group with Clive in a bigger group a few minutes back. James found this stage very tough & ended up losing 20 plus minutes finishing in the final group on the road with anyone behind being disqualified for falling below the time cut-off.
Stage 6: Flat Road race with mountain top finish.
This race has really taken it’s toll with only 83 out of the original 102 riders starting!
The bunch stayed together for the first 10 miles then both Tom & Clive attacked with Tom yet again forcing a break, this was however dragged back by the start of the climb which was very windy & wet. The yellow jersey wearer Mike Smith of Team Corley cemented his lead with a very convincing final stage win with Tom finishing first of the Wycombe team. Clive & James finished together a little way down.
The final General Classification placings for the team are : Tom Crouch 28th @8mins 19 sec down
Clive Nicholls 46th @ 16mins 11 secs
James Norris 73rd @ 38mins 9 secs
Gareth Batson DNF.
All of the team would very much like to thank Scott ( team manager) for his superb support during the race. Also Gordon & Margaret Wright (High Wycombe CC club president & secretary respectively) for coming down for the whole race & also giving much needed support.
Gareth’s final comment:
Although I’m very disappointed to have had to pull out with my breathing issues (yet to be diagnosed) it was a great experience. I really must give my congratulations to Tom, Clive & James for completing a very hard stage race! As individuals & as a team we will now be looking for our next racing challenges….watch this space!
Gareth
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Cycling  What is holding you back?
Is there something in your way preventing you from reaching your goals?
Is your fitness improving or is it caught in a merciless cycle?
A consultation with CynerGy Personal Trainers will help you identify the areas where you are falling short. We can tailor a fitness programme around your available hours to streamline your route to those
goals.
Here, CynerGy’s Gareth Batson is racing to success in a recent Team Trial Cycle race, one of his key goals for 2010.
Don’t resist, energise your training – CynerGy Personal Trainers 07951 659728
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News One of our clients (see the  Client Diary section of our website) is finding it difficult to avoid all the bad snacks in the house! Without resorting to padlocks or sabotaging the shopping delivery vans we have suggested he adds Nuts and Seeds to the shopping list. This article by Mizpah Matus explains why…..
Nuts and seeds are concentrated sources of protein, fats, B vitamins, vitamin E, iron, magnesium and other minerals. Some of them contain omega 3 fatty acids and as such can help to improve the balance of cholesterol and the blood lipid profile and reduce the risk of heart disease.
They are best consumed in limited amounts if weight loss is desired or if digestive difficulties are present, however in these situations the nuts and seeds rich in omega 3 fatty acids (flaxseed, walnut, chia and pumpkin seed) may be beneficial as these fats can actually improve metabolism.
Almonds are very high in minerals including calcium, magnesium, potassium and iron and are the only nut that is alkaline forming in the body. According to Ayurvedic medicine, almonds nourish the vital energy of the body.
Almonds are also thought to contain a compound that is anti-carcinogenic and for this purpose it is recommended that six almonds are consumed daily.
Brazil nuts are rich in the sulfur containing amino acids and selenium. Selenium has an important function as an antioxidant and is involved in immunity.
Flaxseeds are the richest source of omega 3 fatty acids and thus help to improve immunity and reduce high cholesterol. When taken in the form of flaxseed meal they effectively prevent constipation and are a source of lignans – compounds that have antitumour and antioxidant properties. Flaxseeds also help to balance estrogen levels.
Hazelnuts are very rich in calcium, magnesium, iron, potassium, phosphorus, folic acid and vitamin E. Hazelnuts act as a general tonic and strengthen the stomach.
Macadamia nuts are very high in fat and can contribute to weight gain if consumed in excess. However in moderation they can help to improve the balance of cholesterol due to their abundance of monounsaturated fats. They are also very low in carbohydrates and as such are suitable for low carb diets.
Pistachio nuts are considered a tonic for the whole body in Ayurvedic medicine. They purify the blood, lubricate the intestines and can be used for constipation.
Pumpkin seeds are known for their effects against intestinal parasites especially roundworm and tapeworm. Their high zinc content may explain the value pumpkin seeds for the treatment of impotence and prostate enlargement.
Pumpkin seeds are also a valuable source of omega 3 fatty acids.
Sesame seeds are very high in calcium and are a good source of magnesium, niacin, vitamins A and E, protein and unsaturated fats. In the form of tahini (sesame seed paste) they provide the richest and most bioavailable source of calcium.
Sunflower seeds are high in protein, unsaturated fats, phosphorus, calcium, iron, fluorine, iodine, potassium, magnesium, zinc, B vitamins, and vitamin E and are one of the rare plant sources of vitamin D.
Walnuts are high in protein, iron and contain omega 3 fatty acids. They can reduce inflammation and pain, lubricate the lungs and intestines, and nourish the brain and adrenal glands.
©Mizpah Matus is a nutritionist who specializes in the raw food diet.
To learn more about how to lose weight and create vibrant health with a raw food diet visit The Raw Food Solution.
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Diary Events
 Cynergy’s Gareth Batson is running a traning camp in Mallorca in March 2010.
The training camp is for cyclists looking to get some quality training on the bike away from the potholes and puddles.
“It’s a perfect destination with dry, traffic free roads and really kicks off your year to a great start”, says Gareth, “We ride, eat then relax just like the professionals do and the training is just 100% perfect for whatever you want to acheive in 2010 on the bike”.
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News Pilate’s Class – Beginning Wednesday, 3 February at 12:00. 
Boxing Cardio Fitness Class – Thursday’s at 9:30 AM
Circuits – Thursday evenings at 19:30 (7:30 PM)
Contact us for further information!
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Cycling Gareth Batson of CynerGy PT was one of about 300 riders selected to ride with the new Sky Pro Cycling Team around London City central on 4 January 2010! He was thrilled to be able to participate on such a momentous occasion. Over 2,000 people applied to take part in the event.
Gareth had an absolutely amazing time…even though it was a bitterly cold morning. He said at one point, of he and his cycling partner James Norris, that their hands were so cold that they burned, but it was all worth it as they were able to chat with their cycling heroes, as well as get autographs and have photos taken with them.
After the event, Gareth said a new favourite of his to watch this year is Austrailian Simon Gerrans, a climber as well as an all-rounder. He is such a friendly guy, and only too happy to have his photo taken with Sky fans. Michael Barry, an all-rounder and domestique, was yet another rider that Gareth found to be very approachable. The whole Sky Team was present; however, they could not possibly meet them all.
It was a great start to what will hopefully prove to be a very successful year for both the Sky Team as well as for Gareth & James’ racing season ahead
 Gareth posing with Sky Team member Simon Gerrans
- Sky Team Members Juan Antonio Flecha, Thomas Lofkvist, and Michael Barry before the ride.
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Client Success Well done to all who ran in the Frieth Hilly 10K!
Client, Derrick, shown here with Cat Batson did very well for his first organized event in almost 10 years!
The weather was fabulous and the atmosphere was equally impressive. This is a fast growing annual event.
 If you fancy a 10K hilly challenge, this is the one for you!
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