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Focussed upon evolving the holistic athlete, we offer a comprehensive range of services to improve Mind, Body, Technique and Diet. Our services help assess the status quo; identify and plan the path to improvement; and support clients along this path through targeted training.

All our services are highly tailored to you and delivered by qualified practitioners.

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Mind

Fostering the power of the mind is necessary
to optimise performance. It is important to manage anxieties,
maintain motivation, set the right goals and keep on an even
emotional keel. Otherwise energy is wasted and performance
suffers. Our services help you evolve mental fortitude,
often key in unlocking a new level of performance.

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Body

Training is focussed upon preparing the body to perform.
These efforts should be carefully targeted, their effectiveness
tested and training adapted to foster continuous improvement.
We conduct ‘gold standard’ physiological assessments; design
both conditioning and sport specific programmes which
aim to correct weaknesses and build on strengths; and
support you in your training to achieve these goals.

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Technique

Technical efficiency is critical to all sports, and technical
proficiency to many. We assess movement biomechanics and
technique, in a sports specific context. We design training plans that facilitate improvement. And we can support you in implementing
these plans. Additionally, we offer skill proficiency courses
to help those new to a sport acquire appropriate skills,
whether young or old.

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Diet

What you eat directly affects your sporting performance.
But simply decreasing body mass reduces your capacity to train and enhances the risk of illness and injury. Your diet needs to adjust to your training demands and race goals so your body uses its substrates efficiently, adapts effectively and recovers quickly. We assess your diet
in the context of your training and competition. We can provide
a dietary plan, sample recipes, supplement recommendations and competition specific nutritional strategies.

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Mind

At the elite level, the difference between winners and losers is often put down to mental fortitude. This ability can be developed
and trained, but amateur athletes often overlook its importance. Recent research has shown that maintaining a steady emotional state
during competition conserves energy substrates, particularly important in endurance events.

Our practitioners provide services founded in the latest research and tailored to your circumstances. Our detailed assessments
utilise proven techniques, such as questionnaires, consultations and performance observation. We report our findings to you along
with pertinent recommendations. We can design practical, tailored programs intended to enhance your mental performance.
And we can help you implement such programs, offering guidance and support through additional consultations and observation
sessions either remotely (by ‘phone or skype), in person or at your training facility or competition location.

Broaden your mind, evolve you performance.

Assessment

This service aims firstly to identify and evaluate the hurdles that you are seeking to overcome and secondly to explore what strategies are most likely to help you surmount them. We utilise established questionnaires, proven through research and adapted for our purposes.

Once submitted we evaluate the questionnaire and conduct a skype or ‘phone based interview with your coach or team leader to explore the issues raised in further detail and ask any supplementary questions we may have. We then confirm the nature of the hurdle and suggest certain strategies to help you overcome it, in the context of your sport.

If you are a group, we ask each member and, if applicable, your coach to complete the questionnaire separately and report back to your team leader.

This service aims firstly to identify and evaluate the hurdles that you are seeking to overcome and secondly to explore what strategies are most likely to help you surmount them. We utilise established questionnaires, proven through research and adapted for our purposes.

Once submitted we evaluate the questionnaire and, asking supplementary questions if necessary, confirm the nature of the hurdle and suggest certain strategies to help you overcome it, in the context of your sport.

If you are a group, we ask each member and, if applicable, your coach to complete the questionnaire separately and report back to your team leader.

This service aims firstly to identify and evaluate any hurdles that you may have and secondly to explore what strategies are most likely to help you surmount them.

We explore with you (or your nominated team leader) any recent performance or training issues and how you consider they arose. We discuss with you motivations, feelings during competition and training. We may ask for a more detailed insight into group dynamics or the wider situation (which you are perfectly free not to discuss). We explore possible hurdles and suggest certain strategies to help overcome them, in the context of your sport.

If you are a group, we ask each member and, if applicable, your coach to complete a questionnaire separately prior to the consultation and report back our findings to your nominated team leader. Wider group seminars can be conducted by arrangement.

Benefit from our practitioners reviewing your performance and identifying and evaluating any hurdles that you may have. We will then explore what strategies are most likely to help you surmount them.

We view you in a competitive or training environment and then explore with you (or your nominated team leader) any recent performance or training issues and how you consider these arose. We discuss motivations and feelings during competition and training. We may ask for a more detailed insight into group dynamics or the wider situation (which you are perfectly free not to discuss). We explore possible hurdles and suggest strategies to help overcome them.

If you are a group, we ask each member and, if applicable, your coach to complete a questionnaire separately prior to the visit and report back our findings to your nominated team leader. Wider group seminars can be conducted by arrangement.

Planning

The effectiveness of the intervention strategies we recommend has been proven through research study and practical implementation.
We will work with you to understand psychological barriers to performance which you are experiencing and then design suitable strategies for your particular circumstances – your sport, your issues and your training regimen.

We provide you with a program detailing how to incorporate these strategies within your training programme and explain the interventions to you and ensure you understand how best to trial and utilise them.

Following a trial period we will consult with you on the effectiveness of the approach and further adapt it as necessary.

We design intervention strategies, founded in years of research verification and practical application, that aim to allow you to overcome psychological barriers to performance, for example: competitive anxiety; choking under pressure; and motivational dynamics. These strategies are adapted to your particular circumstances – your sport, your training regimen, your personal circumstances and your competitive schedule.

We provide you with a program detailing how to incorporate these strategies within your training programme and how to use them during competition. We explain the interventions to you and ensure you understand how best to trial and utilise them.

Following a trial period we will consult with you on the effectiveness of the approach and further adapt it as necessary.

Group seminars can be effective mechanisms for drawing out team dynamics and any barriers to group effectiveness. They can also be a waste of everyone’s time. We will only conduct group seminars if we have previously assessed the group.

Even then, prior to conducting any seminar we will look to consult with the nominated team leader and other key group participants to ensure the seminar environment will be productive and open.

We will utilise materials from the assessment to provide a highly focussed day, exploring issues and how to move forward. We will report back our thoughts to the team leader, with recommendations of how to proceed.

Competition nerves can be seen as beneficial to performance, preparing the body to perform to its optimum level. However, these feelings can quickly become destructive, destabilise your emotional state and foster negative thought processes.

We will work with you to understand your particular race day triggers and design suitable strategies to address them, taking into account your particular circumstances and the nature of the competition itself.

We provide guidance on how to utilise these strategies on race day, explain the interventions to you and ensure you are fully familiar with them.

You may trial the strategies during other races. We will consult with you on their effectiveness and further adapt the approach as necessary.

Training

It is often the case that our clients are happy to implement our training programs independently. However, some prefer assistance in practising and deploying the strategies developed or guidance when these strategies do not appear to result in improvement.

Any remote consultation will discuss your issues and be conducted by a practitioner who is entirely familiar to you and your circumstances. We will be able to take you through the strategies and offer practical advice. We will also be able to guide you to get better results, or slightly adapt the approach if this is having unforeseen consequences.

Implementing recommendations within a group dynamic is often one of the most difficult things to do. It is both difficult to observe on field interaction and to maintain a level of independent assessment.

Our group sessions will discuss these issues and attempt to glean accurate feedback on the effectiveness of the intervention strategies which have been proposed. We will adjust these strategies to take into account their effectiveness, or lack thereof. And, as we develop a greater understanding of the team dynamic we will be able to pinpoint issues more accurately and respond to them.

If you want hands on, dedicated advice and guidance, 1-1 sessions are often the best. In person we can observe and discuss how you are implementing our training programs. We can provide practical assistance in practising and deploying the strategies developed or guidance when these strategies do not appear to result in improvement.

Practitioners will be entirely familiar with you and your circumstances. We will be able to take you through the strategies and offer practical advice. We will also be able to guide you to get better results, or slightly adapt the approach if this is having unforeseen consequences.

Body

Amateur athletes balance training with hectic work and life schedules. This requires dedication and focus but often means too
much time is spent on their chosen sport, and too little on preparing their bodies to cope with training demands. This often results in sub-optimal performance and injury. At Performance Evolution we believe that athletes should optimise their training gains by developing the correct physiological foundations so that they can cope with the demands placed on the body.

We provide detailed assessments of your physiology – musculoskeletal, neuro-muscular, cardio-vascular, respiratory and endocrine health. The results guide planning and training programs and inform you where you may benefit from further assistance. Our focus is on helping you prepare the foundations you need to perform at your best and to target your training so that it improves you as an athlete. Building these foundations is also critical in young, aspiring athletes and we provide a tailored version of our services to youth athletes.

Some of our clients know precisely the help they need but if you require further guidance please do not hesitate to contact us.

Create the foundation, evolve your performance.

Assessment

Targeted training and conditioning is becoming increasingly common among youth athletes, as the old mantras that such training is only suitable following maturation are increasingly broken down.

Our Youth Assessments are sensitively designed and professionally conducted by CRB checked staff. We make the experience engaging, enjoyable and informative. Parents or Guardians are welcome to stay with their young athletes.

Our assessment covers musculoskeletal health, cardio-respiratory fitness and neuromuscular development, is tailored to the athlete’s circumstances and is conducted at a level of intensity appropriate to their profile. We explain the role of conditioning and the rationale for the tests as we go.

A comprehensive report is provided to the athlete within 3 days of completion.

This service is focussed upon musculoskeletal health and neuromuscular performance. Our proprietary assessment gives a full picture of the foundations each athlete is built around. This involves: assessing musculoskeletal health in the context of injury history; testing power and strength using free weights; assessing proprioception, core strength and balance; and determining flexibility and plyometric capacity.

Athletes will undergo a progressive series of activities involving moderate to high levels of exertion which will provide a good overall picture of strength and conditioning, wholly independent of their specific sport.

The results of the assessments will be presented in a report which will highlight strengths and weaknesses and provide recommendations.

On booking these packages we ask you to complete a short questionnaire covering background, injury history and sporting activities. We put together a testing battery specific to your sport and circumstances.

Our Base package includes, at minimum, relevant musculoskeletal screens, neuromuscular assessments of strength and power and cardiovascular tests (usually VO2 Max and one other). This package is best suited to recreational, age group and improving athletes.

Our Advanced package provides additional assessments in these areas as well as respiratory testing. This package suits those that have set more challenging goals; such as aiming to podium, qualify for age-group worlds, or undertake a major test of endurance (ironman, ultra-marathon, etc).

We provide a full report and recommendations within one week and we are available to discuss this via ‘phone or skype.

Until recently it was thought that the respiratory system responded to cardiovascular stimuli and was not a limiting factor in fitness improvement. However, it now appears that independent respiratory conditioning is important.

We assess dynamic and static lung function and maximum voluntary ventilation using electronic spirometry. We use the same equipment to measure respiratory muscle strength.

We report our findings and compare against normative measures in active populations. Training recommendations are provided.

Power, the force which you can exert in a given time, is critical to many sporting activities. It is a good measure of your neuromuscular system.

Our ergometer tests (which are quite exertive) determine peak power output and average power output for the lower or upper body or both. In a number of sports (e.g. rowing, cycling) these measures have been shown to be good predictors of performance. Power data can be effective in determining training parameters and race strategies.

We couple our ergometer tests with free weight (e.g. barbell squats) and movement tests (e.g. counter movement jumps) to get a more general idea of your neuromuscular performance.

Our reports will provide useable training baseline data as well as summary conditioning recommendations.

Musculoskeletal screening uses specific standardised tests and procedures to gain information on, inter alia, your range of motion, flexibility, core strength and functional strength.

The purpose of the screening is to highlight any previous injury and its effects on performance and conditioning, and any inefficiencies which could be a pre determining factor to injury.

We discuss your injury history, your activities and sporting habits. The screening takes 30-45 minutes of mild to moderate exertion and we will report back on issues found during the screening process.

Musculoskeletal screening is a safe effective way of assessing the body for areas that can be improved. So if you are trying to shave time off your PB on your bike, improve your marathon time or you want to return or take up a new sport, screening could benefit you.

Our base option assesses core hormones (testosterone, oestradiol and thyroid stimulating hormone) and key body functions (full blood count, liver and kidney function). This test can be carried out with a finger-prick sample, provided sufficient blood is collected. We collect the blood and provide you with a report which interprets the results and provides recommendations.

Our advanced option assesses more key hormones (testosterone, DHEAs, oestradiol, cortisol and FSH) and the same body functions (full blood count, liver and kidney function). A full cholesterol profile, CRP-hs (an inflammation marker) and markers of metabolic health are included. As are critical vitamin levels (D, B12 and folate). A venous blood sample is required and we can arrange for this to be done for you at home or nearby clinics (at an additional charge).

We report back to you within 7 days, detailing results and interpreting what they mean for you.

Our VO2 Max Test is conducted using the Korr Cardio Coach CO2, to provide a reliable indicator of aerobic capacity. It can be conducted sub-maximally on the treadmill or bike, whilst wearing a mask. We can also perform a maximal test for more advanced athletes.

A report explaining results and recommendations is provided.

Planning

If you have not been previously assessed by our team we will interview you (and responsible adults) by ‘phone / skype and ask you to conduct field tests to establish baselines (there will be a one-off, additional charge of £50).

We will develop a program that is tailored to your age, gender, time constraints and the demands of your sport. The programs will be easy to follow, with video demonstrations of exercises provided, and cover musculoskeletal and neuromuscular development and cardio-respiratory conditioning. We will be available to consult with you via e-mail (unlimited) and skype/‘phone (2 x30mins per iteration). We will provide new iterations (where applicable) every 6-8 weeks depending on your progression and competitive schedule.

If you have not been previously assessed by our team we will interview you (and responsible adults) by ‘phone / skype and ask you to conduct field tests to establish baselines (there will be a one-off, additional charge of £50).

We will develop a program that is tailored to your age, gender, time constraints and the demands of your sport. The programs will be easy to follow, with video demonstrations of exercises provided, and cover musculoskeletal and neuromuscular development, cardio-respiratory conditioning, technical drills and skills acquisition exercises. We will be available to consult with you via e-mail (unlimited) and skype/‘phone (2 x30mins per iteration). This is not a coaching package, but provides many of the benefits at much less cost. We will re-assess the effectiveness of the program every 6-8 weeks and provide a program for each new cycle, given the context of your improvement to date and competitive schedule.

If you have not been assessed by our team we will interview you by ‘phone or skype and ask you to conduct some field tests to establish baselines (there will be a one-off, additional charge of £40).

We will develop a comprehensive program that fits in with your personal constraints and the demands of your chosen sport. This will cover musculoskeletal and neuromuscular development. We will consult with you on the effectiveness of the program by e-mail (unlimited) and skype / ‘phone (30mins per iteration). We will provide new iterations (where applicable) every 8-12 weeks depending on your progression and competitive schedule.

If you have not been assessed by our team we will interview you by ‘phone or skype and ask you to conduct some field tests to establish baselines (there will be a one-off, additional charge of £50).

We will develop a comprehensive program that fits in with your personal constraints and the demands of your chosen sport. This will cover musculoskeletal and neuromuscular development and cardio-respiratory conditioning. We will consult with you on the effectiveness of the program by e-mail (unlimited) and skype / ‘phone (30mins per iteration). We will provide new iterations (where applicable) every 8-12 weeks depending on your progression and competitive schedule.

Strength & conditioning, cardio-respiratory, sports skills and technical training programs and support for athletes.
A comprehensive package tailored to you and your goals. Programs refreshed and developed every 8-12 weeks.

Our event specific 12-24 week programs are designed by degree qualified sports scientists. We interview you by ‘phone or skype and ask you to conduct field tests to establish baseline data if you do not have this available (there will be a one-off, additional charge of £75 if this is necessary).

We analyse the event in detail and develop a training program that responds to its demands and your own strengths, weaknesses and personal constraints. This will cover musculoskeletal and neuromuscular development, cardio-respiratory conditioning and relevant technical training in your discipline. We will consult with you on the effectiveness of the program by e-mail (unlimited) and skype / ‘phone (30mins per training cycle). This is not a coaching package, but provides many of the benefits at much less cost.

If you have not been assessed by our team we will interview you by ‘phone or skype and ask you to conduct some field tests to establish baselines (there will be a one-off, additional charge of £40).

We will develop a comprehensive program that fits in with your personal constraints and the demands of your chosen sport. This will cover cardiovascular and respiratory development. We will consult with you on the effectiveness of the program by e-mail (unlimited) and skype / ‘phone (30mins per iteration). We will provide new iterations (where applicable) every 8-12 weeks depending on your progression and competitive schedule.

Training

Our team will design competition specific, race intensity sessions based around your sport and your physiological foundation. We will push you hard but not too hard.

Sessions will be conducted in a controlled environment if possible (as this will enable much better ‘live’ performance monitoring) but will mimic competition conditions wherever possible (for example incline profiles, dynamic movements, heat profiles and nutrition strategies). Stressors may even be introduced to destabilise performance (e.g. crowd noise, transition changes).

Adequate recovery time will be needed after these simulations. We recommend a maximum of 5 sessions in the lead-in to an event or important competitive period.

Our practitioners will work closely to help you create the strength and conditioning foundation which will allow you to train and perform at your optimum level, with a reduced injury risk.

Sessions will focus upon: identifying and correcting structural and functional weaknesses; harnessing and building on strengths correctly (avoiding over-reliance and asymmetrical performance); identifying areas for improvement; and managing potential injury pre-cursors. Some changes will happen quickly but most will need a period of training adaptation through both conditioning sessions and practice between them. Our trainers will be available between sessions to adjust your training and session plan as you progress.

Duets and small groups considered by arrangement (with appropriate discounts to the single rate).

We provide a highly personalised personal conditioning service. This involves establishing a full picture of our athletes’ physiology, their injury and competitive history and their personal circumstances and stressors in an initial consultation. We then closely work with you to develop physiological strength and conditioning that is consistent with your sporting and personal objectives, delivered in light of your personal constraints. This cover musculoskeletal and neuromuscular development and cardio-respiratory conditioning. We propose bespoke packages, consistent with your goals and personal circumstances.

We educate and support you in your journey and refine, adapt and progress training as you progress, but always in the personalised context. Our practitioners become available to you by e-mail between sessions to provide even further support, guidance and clarification.

Our practitioners will work closely with you to refine your performance and attempt to ensure you overcome any persistent mental, physical and technical barriers and perform to your optimum.

Some areas may be largely resolved in a single session and others may take a longer period of direct coaching and deliberate practice between sessions. We will happily adapt your sessions to suit. And we see these sessions as fluid: you are getting access to our expertise and we need to ensure that you fully benefit: you may move on from the initially most pressing matter and find, even between sessions, that you wish to explore others. Our coaches will be available between sessions to adjust your training and session plans accordingly.

Duets and small groups considered by arrangement (with appropriate discounts to the single rate).

Our team have coaching qualifications in a number of sports that supplements their sports-related degrees. Once a free initial consultation is booked we contact you to provide further background information.

At the initial consultation we discuss your circumstances and your sporting ambitions. We attempt to tailor a coaching package that suits you, with a coach you can work with. Packages are flexible - from those including full assessments, sports and S&C programming, training and several guided 1-1 sessions; to those where contact is more remote, assessments more limited and programming more targeted. We will attempt to meet your needs and deliver what you require at a realistic and affordable price.

Due to the time and effort that goes into our personalised coaching packages, athletes will need to be prepared to commit to a 1 year arrangement, following a short probationary period.

Technique

Our body can only push us so far – genetic limitations create a natural performance ceiling. Even then, most amateur athletes
get nowhere near to utilising their physiological potential as they neither have the time to train nor, as importantly, recover and adapt. Given these limitations it is critical to ensure that we move competently, with superb technique, and perform skilfully.

Technical competency requires our movements to be efficient and economic, to comfortably generate sufficient force
and to be skilfully, quickly and accurately deployed in the sports specific context. All these things are trainable
and evolve our performance without placing additional demands on our physiology, particularly our finite energy resources.

We evaluate movement efficiency in the sports specific context. We assess movement economy, using dynamic video analysis.
We analyse forces exerted during movement. And we review skill proficiency, using up-to-the-minute skills acquisition techniques.
Once assessed, we design training sessions to improve technical competence and skill proficiency. And we provide 1-1 and group coaching to help you adapt, so that improvements can be deployed in the training and competitive environment.

Some of our clients know precisely the help they need but if you require further guidance please do not hesitate to contact us.

Capture your potential, evolve your performance.

Assessment

Our base gait analysis gives a detailed understanding of movement patterns, helps discover the causes of previous injuries and identifies muscle imbalances, possible injury risk factors and areas for improvement.
• Initially we conduct a series of tests to assess joint mobility, muscle flexibility, stability and movement control. We then look at your gait using our foot scan system and analyse your contact biomechanics, including pressures and loading pattern, to see if you are loading efficiently.
• Finally, we video you from two different angles to highlight your alignment and movement patterns.

A report explaining results and recommendations is provided.

Suitable for all ages and all abilities: beginners; masters; triathletes; open water endurance swimmers. These sessions can help you improve and refine your swimming, gain water confidence and make technical adjustments for wetsuit, open water or pool-based competitive swimming. Once booked, you will be sent a background questionnaire, so that we can tailor your session.

Our swimming biomechanist will initially conduct a poolside review of your biomechanics and physiology to determine your conditioning. The bulk of the session takes place in our 13x4m indoor heated pool with a fastlane (https://www.endlesspools.co.uk/fastlane.php). You will swim against the current at varying speeds, remaining static in the water, so that your technique can be analysed. We record you using a combination of cameras and assess your symmetry and force production using 3D IMU sensors. Immediate feedback is given poolside and reports (including video) provided within 3 days including training recommendations.

Our market-leading technical assessment is fully comprehensive, evaluating movement efficiency and economy in your sport. Similar analyses are often conducted in a single plane of motion, but our analysis determines the critical movement patterns in your sport and then tests you against these patterns. The rotational, explosive and impact movements in netball. The simpler dynamic running patterns in rugby and football. Or the even simpler uni-planar motions in cycling and running. We tailor our kinematic and kinetic analyses to your sport.

Tests will be preceded by a brief questionnaire and will take 1-2 hours depending on the complexity of the sport.

The results of the assessments will be presented in a report which will highlight strengths and weaknesses and provide recommendations.

Before we learn any sports specific skills, we learn to move and explore. This screen is suited to all athletic populations and is based around an evaluation of your ability to control movement, posture, explosive action and impact forces. It is particularly suited to youth athletes, those returning to sport or those stepping up their sporting activity significantly.

The screen enables us to measure non-sports specific skills and evaluate athletic potential, measuring the raw attributes that all sportspeople need: power, speed, elasticity and postural control. Deficiencies in any of these areas can then be trained to create a solid technical foundation.

The screen takes around 45-60mins and has a moderate intensity. Reports and recommendations are provided within 5 working days.

Our running technique assessments are conducted by degree qualified sports scientists who specialise in biomechanics. Balanced biomechanics, form, and technique are key factors in running faster and injury-free. Good form helps create and maintain linear momentum, reduce joint impact, minimize energy loss and maximize efficiency and economy.

We familiarise ourselves with your running history, injury history and current goals and then conduct a movement screen looking at joint mobility, muscle flexibility, stability and overall movement control. We also use a 3D IMU system to analyse loading efficiency. Finally we conduct a visual and video assessment at varying intensities. This allows us to assess how your body reacts to changes in movement, any weaknesses and the underlying causes. A report explaining results and recommendations is provided.

The main purpose of this screen is to seek out poor movement patterns so that they can be retrained in the most stable and efficient way possible. It is the foundation assessment of movement capacity, most suited to athletes returning to sport after injury or a period away.

The FMS is a dynamic movement tool focussed upon basic movements. Movement tells us how the body is working and lets us evaluate how the brain is controlling the body and how the joints and muscles are communicating.

The test involves low to moderate exertion and will take 30-45 minutes. A report will be provided within 3 working days of conducting the Screen.

Efficiency and economy are critical factors in cycling performance. These are driven by biomechanics and can be improved.

We start by reviewing personal background, cycling history, current equipment and future goals. Our functional cycling screen then assesses movement capacity and competency and musculoskeletal and neuromuscular physiology. Next, we look in detail at your biomechanics. We assess lower limb kinetics and determine foot biomechanics using IMU sensors. On the bike we assess cycling position (joint angles, asymmetries and muscular activation), pedalling efficiency (recording your pedal stroke in two planes) and cardio-respiratory economy. Finally, we determine your power output bi-laterally at various levels of resistance. During the assessment we will adjust your bike set up and discuss your riding comfort to find a more optimal position.

Assessments are conducted on both the Wattbike Pro and your own bike (if available). We report back to you within 7 days, detailing results, interpreting them for you and providing training recommendations.

For middle and long course trathletes and cycling time trialists our Notio based aerodynamic assessment will enable cyclists of all abilities to optimise their TT position, with invaluable data captured on the road. Unlike a wind tunnel or computer generated assessment this is conducted on your bike on the road and the data collated and interpreted by our biomechanist.

Great for gifts and for parties - for young and old alike.

Skill acquisition is one of the youngest disciplines within sports science. It focuses upon how we best acquire sports specific skills so that they can be readily recalled and performed consistently, even when under pressure. Research has already shown that simply practising a specific skill (or component thereof) repeatedly in a non-competitive, unrealistic setting does not yield the best results.

This assessment will start with our specialists designing sessions based around your sport. When the session commences (at an agreed venue) we will assess you for key technical attributes. We will then conduct a series of drills and sessions to enhance these techniques that should be both engaging and informative.

Feedback will be provided after each drill and in a written report delivered within 5 working days along with future training recommendations.

Planning

If you have not been previously assessed by our team we will interview you (and responsible adults) by ‘phone / skype and ask you to conduct field tests to establish baselines (there will be a one-off, additional charge of £50).

We will develop a program that is tailored to your age, gender, time constraints and the demands of your sport. The programs will be easy to follow, with video demonstrations of exercises and drills provided, and cover movement capacity and competency development, technical drills and skills acquisition exercises. We will be available to consult with you via e-mail (unlimited) and skype/‘phone (2 x30mins per iteration). This is not a coaching package, but provides many of the benefits at much less cost. We will re-assess the effectiveness of the program every 6-8 weeks and provide a program for each new cycle, given the context of your improvement to date and competitive schedule.

If you have not been previously assessed by our team we will interview you (and responsible adults) by ‘phone / skype and ask you to conduct field tests to establish baselines (there will be a one-off, additional charge of £50).

We will develop a program that is tailored to your age, gender, time constraints and the demands of your sport. The programs will be easy to follow, with video demonstrations of exercises provided, and cover musculoskeletal and neuromuscular development and cardio-respiratory conditioning. We will be available to consult with you via e-mail (unlimited) and skype/‘phone (2 x30mins per iteration). We will provide new iterations (where applicable) every 6-8 weeks depending on your progression and competitive schedule.

Our programs are designed by experienced, degree qualified, sports scientists. If you have not been assessed by our team we will interview you by ‘phone or skype and ask you to conduct some field tests to establish a baseline (there will be a one-off, additional charge of £50).

We will develop a comprehensive training program that fits in with your objectives and personal constraints. This will cover musculoskeletal and neuromuscular development, cardio-respiratory conditioning and relevant technical and skills training in your discipline. We will consult with you on the effectiveness of the program by e-mail (unlimited) and skype / ‘phone (60 mins per training cycle). This is not a coaching package, but provides many of the benefits at much less cost. We will re-assess the effectiveness of the program every 8-12 weeks and provide a program for each new cycle, given the context of your improvement to date and competitive schedule.

If you have not been assessed by our team we will interview you by ‘phone or skype and ask you to conduct some field tests to establish baselines (there will be a one-off, additional charge of £50).

We will develop a comprehensive program that fits in with your personal constraints and the demands of your chosen sport. This will provide technical drills and sessions to add to your training program. Time-limited athletes will be given sessions that replace existing training activities without overly jeopardising their overall short term training progress. The sessions will be readily understandable, enjoyable and will vary in intensity. We will consult with you on the effectiveness of the program by e-mail (unlimited) and skype / ‘phone (60mins) and adjust them accordingly. New programs may be sought when skills are properly learnt that are either progressive or address secondary issues. These will be developed at a 33% discount.

Skill acquisition is one of the youngest disciplines within sports science. It focuses upon how we best acquire sports specific skills so that they can be readily recalled and performed consistently, even when under pressure. Research has already shown that simply practising a specific skill (or component thereof) repeatedly in a non-competitive, unrealistic setting does not yield the best results.

If you have not been assessed by our team we will interview you by ‘phone or skype and ask you to conduct some field tests to establish baselines (there will be a one-off, additional charge of £50).

We provide specific drills and sessions which can be incorporated into your training schedule to improve your skill level and your performance.

If you have not been assessed by our team we will interview you by ‘phone or skype and ask you to conduct some field tests to establish baselines (there will be a one-off, additional charge of £50).

We will develop a comprehensive program that fits in with your personal constraints and the demands of your chosen sport. This will cover static and dynamic movement capacity and competency, balance, core stability and proprioception. We will consult with you on the effectiveness of the program by e-mail (unlimited) and skype / ‘phone (30mins per iteration). We will provide new iterations (where applicable) every 8-12 weeks depending on your progression and competitive schedule.

Our event specific 12-24 week programs are designed by degree qualified sports scientists. We interview you by ‘phone or skype and ask you to conduct field tests to establish baseline data if you do not have this available (there will be a one-off, additional charge of £50 if this is necessary).

We analyse the event in detail and develop a training program that responds to its demands and your own strengths, weaknesses and personal constraints. This will cover musculoskeletal and neuromuscular development, cardio-respiratory conditioning and relevant technical training in your discipline. We will consult with you on the effectiveness of the program by e-mail (unlimited) and skype / ‘phone (30mins per training cycle). This is not a coaching package, but provides many of the benefits at much less cost.

Training

Performance Evolution is dedicated to fostering youth development, especially in the many sports which do not have well-funded and supported talent pathways. Once a free initial consultation is booked we contact you to gather further background information.

At the initial consultation (responsible adults are welcome) our CRB checked coaches will discuss your circumstances and your sporting ambitions with you. We will tailor a coaching package that suits you, with, hopefully, a coach you can work with. Packages are flexible - from those including full assessments, sports and S&C programming, training and several guided 1-1 sessions; to those where contact is more remote, assessments more limited and programming more targeted. We will attempt to meet your needs and deliver what you require at a realistic and affordable price.

Due to the time and effort that goes into designing our personalised coaching packages, athletes will need to be prepared to commit to a minimum 6-12 month arrangement, following a short, mutual, trial period.

Our team will design competition specific, race intensity sessions based around your sport. We will push you hard but not too hard.

Sessions will be conducted in a controlled environment if possible (as this will enable much better ‘live’ performance monitoring) but will mimic competition conditions wherever possible (for example incline profiles, dynamic movements, heat profiles and nutrition strategies). Stressors may even be introduced to destabilise performance (e.g. crowd noise, transition changes).

Adequate recovery time will be needed after these simulations. We recommend a maximum of 5 sessions in the lead-in to an event or important competitive period.

Skill acquisition is one of the youngest disciplines within sports science. It focuses upon how we best acquire sports specific skills so that they can be readily recalled and performed consistently, even when under pressure. Research has already shown that simply practising a specific skill (or component thereof) repeatedly in a non-competitive, unrealistic setting does not yield the best results.

Our practitioners will work closely to help you enhance your sports specific skills and techniques so that they can be robustly performed under pressure.
Sessions will be designed to be enjoyable and challenging but to promote skill development in a manner which has sport specific validity. Some improvements will happen quickly but most will need a period of training adaptation. We will be available between sessions to help you progress.

Duets and groups considered by arrangement (with appropriate discounts to the single rate).

We provide a highly personalised training service. This involves establishing a full picture of our athletes’ biomechanics, their injury and competitive history and their personal circumstances and stressors in an initial consultation. We then closely work with you to develop movement competency and capacity that is consistent with your sporting and personal objectives, delivered in light of your personal constraints. This covers dynamic movement exercise conditioning, tailored to your sport’s demands. We propose bespoke packages, consistent with your goals and personal circumstances.

We educate and support you in your journey and refine, adapt and progress training as you progress, but always in the personalised context. Our practitioners become available to you by e-mail between sessions to provide even further support, guidance and clarification.

Our practitioners will work closely with you to refine your performance and attempt to ensure you overcome any persistent mental, physical and technical barriers and perform to your optimum.

Some areas may be largely resolved in a single session and others may take a longer period of direct coaching and deliberate practice between sessions. We will happily adapt your sessions to suit. And we see these sessions as fluid: you are getting access to our expertise and we need to ensure that you fully benefit: you may move on from the initially most pressing matter and find, even between sessions, that you wish to explore others. Our coaches will be available between sessions to adjust your training and session plans accordingly.

Duets and small groups considered by arrangement (with appropriate discounts to the single rate).

Our team have coaching qualifications in a number of sports that supplement their sports-related degrees. Once a free initial consultation is booked we contact you to provide further background information.

At the initial consultation we discuss your circumstances and your sporting ambitions. We attempt to tailor a coaching package that suits you, with a coach you can work with. Packages are flexible - from those including full assessments, sports and S&C programming, training and several guided 1-1 sessions; to those where contact is more remote, assessments more limited and programming more targeted. We will attempt to meet your needs and deliver what you require at a realistic and affordable price.

Due to the time and effort that goes into our personalised coaching packages, athletes will need to be prepared to commit to a 1 year arrangement, following a short probationary period.

Diet

Athletes need healthy and fully functioning bodies and minds to perform at their best: diet is critical to this.

We focus on adjusting our athletes’ diet to support function at a cellular level, protecting immune response and enhancing energy metabolism.

 

Our bodies need sufficient nutrients – vitamins, minerals, protein, fat and carbohydrate – to function correctly.

As training demands increase, so do nutrient demands. Diet is fundamental to facilitating such training, providing the necessary 

nutrients to perform but also to sleep, recover and adapt. High training loads can also compromise the immune system,

increasing the risk of injury and illness. This can be counteracted through diet and supplementation.

 

Whilst we aim to achieve the optimal body composition for your particular sport, we do not focus on calorie restriction.

This can disrupt nutrient supply and energy metabolism. Instead, compositional changes arise naturally, as a consequence

 of dietary changes. If they do not, we assess your physiology to identify any potential barriers to change and address these;

either through dietary or training adjustment. Such adjustments are tailored to you, your training regime, and your sport.

 

Some of our clients know precisely the help they need but if you require further guidance please do not hesitate to contact us.   

 

Nurture your body, evolve your performance.      

 

Assessment

The amount of sweat produced during exercise affects performance. Not only do we need to replace fluids to avoid dehydration, we also need to replace electrolytes which are critical to cellular performance. Simply replacing lost fluids with water can be detrimental as this further dilutes critical electrolytes. Therefore, adopting the right hydration strategy is critical. Notably, the amount of sweat lost can vary up to 15 times between seemingly similar individuals, necessitating an individualised approach.

The Sweat Test takes 30 minutes and is simple, painless, and accurate. As your sweat rate does not materially alter with age or training status it is also a test that you need only conduct once.

A report is provided which suggests a hydration strategy tailored to you, both during training and competition.

Our comprehensive assessment of your sports nutrition requirements, we review your current approach, assess your physiology and then provide a report detailing suggested adjustments you should make. Once you have booked your session we will send you a questionnaire and food training and competition diary for you to fill in. This will give us the necessary background to tailor your visit. When at our facility we will conduct a RMR test and, finally, a VO2 Max test.

Our report will be able to provide you with a thorough understanding of how your physiology extracts energy. We will provide recommendations for your training and competition requirements, nutrition, hydration and electrolytes.

The Resting Metabolic Rate Test determines the amount of energy (calories) your body utilises at rest by measuring O2 uptake and CO2 output. The test identifies: the heart rates where most ‘bodyfat’ is burned; the calories burned at rest and the type of fuel (fats c.f. carbohydrates) burned; how many calories to eat to put on weight whilst avoiding putting on ‘bodyfat’ or to lose weight without going into starvation mode.

It is advisable not to eat or drink (save water) for 8-12 hours before and exercise should be avoided the day before. You will relax in a chair, wearing a face mask and heart rate monitor, whilst your O2 uptake, CO2 output, and heart rate are taken for 15-20 mins. It is very important that you remain as relaxed as possible to get the most accurate results.

Reports and recommendations are provided within 5 working days.

Poor diet can have a significant impact on your health. Blood tests provide a comprehensive baseline assessment of your current health status.

We will arrange for you to have your blood taken close to your work or home (home visits can be arranged for an additional fee or you can come to our facilities as well) and then we will arrange for your blood to be analysed.

The Base Analysis focuses on the presence of key vitamins and minerals and includes a series of separate tests which are interpreted in our report, with associated recommendations.

The Full Analysis builds on the Base, additionally investigating kidney, liver and thyroid function. Cholesterol, iron status and red and white blood cells are also measured. It is the gold standard assessment of nutritionally driven health.

Our comprehensive assessment of your total nutrition requirements, we review your current diet, assess your physiology and then provide a report detailing suggested adjustments you should make.

Our dietary analysis initially involves your completing a questionnaire and comprehensive food and hydration diary. We will use this, when you visit us, as the basis of an in-depth discussion of your diet, your food preparation habits, where and what food you buy and the supplements you take (including where you source these). When at our facility we will also conduct a body composition assessment and sweat test. We will then conduct an RMR test and, finally, a VO2Max test.

Our report will be able to provide you with a thorough understanding of how your physiology extracts energy and how you can improve your dietary habits. We will provide recommendations for your diet and your training and competition needs, including nutrition, hydration and electrolyte requirements.

Initially we will interview you to determine your personal history, current situation and future training and sporting objectives.

Our body composition analysis is a foundation assessment for those looking to assess their physique and how it fits with their sporting objectives.

We measure basic anthropometry and then analyse % body fat, lean muscle mass, visceral fat, bone mass and body water percentage using proven, specialised equipment. We provide a report within 3 days which presents your results and discusses them in the context of your sport and your future objectives.

Our advanced dietary assessment, we review current dietary habits, assess physiology and report back, suggesting adjustments you should make.

Our dietary analysis has three steps. Firstly, you complete a questionnaire and comprehensive food and hydration diary. Secondly, we discuss your diet, food preparation habits, where and what food is bought and what supplements are taken (including their source). Finally we conduct a healthy cooking review at your kitchen or ours. When with us we conduct a RMR test.

Our report provides you with a thorough understanding of your current physiology and a critique of your dietary habits. We provide dietary recommendations and training and competition strategies, including nutrition, hydration and electrolyte requirements.

Planning

Our dietary plan is based around you and your physiology. We analyse your existing dietary habits during training and competition through a combination of questionnaire, nutrition diary and interview (skype, phone or in person). If you do not have baseline physiological data we conduct body composition, sweat, RMR and VO2Max tests (at a significantly discounted rate of £150 pp).

From this data we build a dietary plan for your training and your competition. This provides a sample nutritional schedule, sample recipes, cooking tips and shopping/sourcing advice. Supplementation guidance is also offered. Finally, a specific nutrition and hydration strategy during competitive events is provided.

Our dietary plan is based around you and your physiology. We analyse you and your family’s existing dietary habits through a combination of questionnaire, nutrition diary and interview (skype, phone or in person). If you do not have baseline physiological data we conduct body composition, sweat, RMR and VO2Max tests (at a significantly discounted rate of £100 pp).

From this data we build a dietary plan for your daily life, your training and your competition. This provides a sample weekly meal schedule, sample recipes, cooking tips and shopping/sourcing advice. We also give you access to our Diet Evolution resources (recipes, food blogs, preferred suppliers list). Supplementation guidance for each family member is also offered. Finally, a training and competition specific nutrition strategy is provided.

Our event specific dietary plan is based around you and your physiology. We analyse your existing dietary habits through a combination of questionnaire, nutrition diary and interview (skype, phone or in person). If you do not have baseline physiological data we conduct body composition, sweat, RMR and VO2Max tests (at a significantly discounted rate of £150 pp). To tailor your plan we analyse the race in detail: the course and its demands; the likely environmental conditions; the availability of on-course nutrition; race goals.

From all this data we build your nutrition strategy. This provides a detailed schedule for race day with guidance on pre-race, in-race and post race nutrition, hydration and supplementation. It is tailored to you, your physiology and your event.

Our dietary plan is based around you and your physiology. We analyse your existing dietary habits through a combination of questionnaire, nutrition diary and interview (skype, phone or in person). If you do not have baseline physiological data we conduct body composition, sweat, RMR and VO2Max tests (at a significantly discounted rate of £150 pp).

From this data we build a dietary plan, specific to race week. This provides a sample nutritional schedule, sample recipes, cooking tips and shopping/sourcing advice. Supplementation guidance is also offered. Finally, a specific nutrition and hydration strategy for the race itself is provided.

Training

We analyse your existing dietary habits through a combination of questionnaire, nutrition diary and consultation. We analyse your competitive and training schedule and discuss your training phases, key race goals and season objectives. If you do not have baseline physiological data, we conduct body composition, sweat, RMR and VO2Max tests if you want them (at a discounted rate of £150).

We build a sports nutrition plan for all your sporting activity. This includes nutritional support for your training, specifically pre-session loading, in-session nutrition and hydration and post race recovery, all adjusted for intensity. And it includes race specific support, tailored to your event schedule and goals. We also provide supplementation guidance. We also give you access to our Diet Evolution resources (recipes, food blogs, preferred suppliers list).

We analyse your existing dietary habits through a combination of questionnaire, nutrition diary and consultation. We learn your likes and dislikes, the treats which you (and your kids) look forward to. We discover how you source, prepare and cook your food (and the time you have to do this). If you do not have baseline physiological data, we conduct body composition, sweat, RMR and VO2Max tests if you want them (at a discounted rate of £100 pp).

We build a dietary plan for your daily life, and your sporting activity. We provide weekly menus and recipes and supplementation guidance. You just source, prepare and eat your food. We adjust menus to suit your diaries – when you are out and when you are entertaining. We also give you access to our Diet Evolution resources (recipes, food blogs, preferred suppliers list). Finally, a training and competition specific nutrition strategy is provided.

We analyse your existing dietary habits through a combination of questionnaire, nutrition diary and consultation. We learn your likes and dislikes, the treats which you (and your kids) look forward to. We discover how you source, prepare and cook your food (and the time you have to do this). And we determine your budget, both for our services and for your nutrition. If you do not have baseline physiological data, we conduct body composition, sweat, RMR and VO2Max tests if you want them (at a discounted rate of £100 pp).

We build a dietary plan for your daily life, and your sporting activity. We then help you implement this. We provide weekly menus and recipes and can arrange the weekly shop and source your supplements. You just enjoy preparing and eating your food. We adjust menus to suit your diaries – when you are out and when you are entertaining. We also give you access to our Diet Evolution resources (recipes, food blogs, preferred suppliers list). Finally, a training and competition specific nutrition strategy is provided.

Our Diet Evolution on-line resource is a comprehensive guide to healthy eating. Launching in mid-2018, it provides an extensive bank of nutritious recipes that are also practical and cost effective.

Critical advice is provided in the form of easy to follow guides to food sourcing, preparation and cooking methods. And Rebecca’s food blog provides regular practical advice on healthy eating with a purpose. We provide special offers and promotional discounts on particular food, drink and supplementation; alongside specialised cooking equipment.

The resource also offers guidance on sports nutrition and supplementation, regularly reviewing the latest research, critically appraising the latest fads and critiquing some of the latest sports nutrition products.