The GB Sports Performance Podcast

The work is done.

Now it's about arriving fresh.

In the final week before competition, the temptation is to squeeze in more training, test your fitness or chase one last improvement.

I share my final 7-day competition checklist to help you taper properly, avoid common mistakes and arrive ready to perform when it matters most.

In this episode:

• Why you need to stop trying to get fitter

• The biggest tapering mistakes athletes make

• How to stay sharp without creating fatigue

• What to do about niggles before competition

• Why sleep is a performance tool

• How to fuel and hydrate properly

• Getting your kit and logistics sorted

• How to prepare mentally for competition

• Why trusting your preparation matters

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

You didn’t wake up old.

You gradually stopped doing athletic things.

Most people think they feel slower, stiffer and less athletic because they're getting older. I explain why so many adults stop feeling athletic - not because of their age, but because they've gradually stopped doing the things that made them athletic in the first place.

I break down the key qualities we lose as we get older, how to rebuild them safely, and what your training should include if you want to stay strong, fast, powerful and capable in your 40s, 50s and beyond.

In this episode:

• Why I think we blame far too much on ageing

• The 5 athletic qualities most adults gradually lose

• Why strength training alone isn't enough

• How to safely reintroduce speed, power and impact training

• Why movement variety matters more than you think

• The role of play, sport and challenging yourself physically

• How I approach my own training in my 40s

• Simple ways to add athleticism back into your week

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Most of us don't have the luxury of training like professional athletes. We have jobs, families, responsibilities and a lot less time.

Today I'm joined by Nick Garcia and Mike Delbridge to break down how busy athletes can still get incredible results by focusing on the things that matter most:

• We share the habits we see successful athletes consistently doing
• How to make your training work around a busy life,
• Why recovery, consistency and planning will always beat trying to do more

If you want to perform better, recover faster and make progress without your sport taking over your entire life, this episode is for you.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Big competition coming up?

In this episode, I share my approach to game week; how to build confidence, manage nerves, control what you can control, and arrive ready to perform. I explain why chasing fitness at the last minute is a mistake, the routines I use before competition, and how to stay focused when the pressure is on.

Whether you're preparing for Nationals, a World Cup, or the start of your season, this episode will help you compete with confidence and purpose.

In this episode, I cover:

• Why confidence comes from preparation, not motivation

• The biggest mistake athletes make during game week

• Why trying to gain fitness before a competition can hurt performance

• How to focus on what you can control and ignore the noise

• My personal match-day and pre-game routines

• How I manage nerves, mistakes and pressure during tournaments

• The simple post-game review process I use to keep improving

If you've got a big competition coming up, my message is simple: trust your preparation, stick to your routines, and focus on becoming the best version of the athlete you've already built.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

What does it actually mean to be athletic as we get older?

I want to challenge your idea that athleticism is only about playing competitive sport or being at your physical peak.

Instead, I think it’s about what your body is still capable of doing and how you can maintain and build that capability at any age.

This week I'm breaking down the key components of athleticism, including strength, power, speed, balance, mobility and endurance, and WHY training these qualities can help you stay confident, capable and physically independent as you age.

Age isn't the enemy. Inactivity is.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Creatine, electrolytes, protein powder, collagen… do you actually need them?

In this episode, I’m joined by sports nutritionist Nicola Marsh to cut through the marketing and talk about the sports supplements that actually have evidence behind them, which ones might be wasting your money, and when supplementation can genuinely support your health and performance.

We cover:

• Creatine for strength, performance and female athletes
• Protein powders: whey vs plant-based and isolate vs concentrate
• When athletes actually need electrolytes
• Omega-3 and vitamin D
• Collagen, BCAAs and other popular supplements
• Iron deficiency and supplementation for female athletes
• Supplements for perimenopause and menopause
• Caffeine, carbs and supplements for competition
• Why supplements should never replace good nutrition, hydration, sleep and recovery
• The 3 questions to ask before taking any supplement

If you’re looking for practical, evidence-based advice on sports nutrition, supplements for athletes, creatine, protein, electrolytes, female athlete nutrition and improving sports performance, this episode is for you.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Think you need to train 5-6 days a week to make progress?

You don’t.

In this episode, I’m breaking down the minimum effective dose of training for busy people and athletes who are juggling work, family, sport and LIFE.

• Why consistency beats perfection every time
• What to prioritise when you’ve only got 1–2 sessions a week
• The biggest mistake busy athletes make when life gets hectic
• Why doing less doesn’t mean your training isn’t effective
• The big rocks that give you the most return for your time
• How to adjust your training without falling into the all-or-nothing trap

If life is busy AF but you still want to get stronger, faster, stay athletic and perform well, this one’s for you.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Train like a pro... even if you've got a full-time job. 💪

I’m talking about how busy athletes can maximise their performance without needing a professional athlete's schedule. 

Whether you're balancing work, family, commuting or a hectic diary, these are the habits that actually move the needle.

In this episode:

• Why comparing yourself to professional athletes is holding you back
• 5 habits every amateur athlete should steal from the pros
• How to fit training around a demanding job and busy life
• Why recovery matters more than expensive recovery gadgets
• The power of consistency over perfection
• How to get the maximum results from the minimum effective dose of training

If you're trying to become fitter, stronger and perform at your best without sacrificing the rest of your life, this episode is for you!

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Deloading doesn't mean doing nothing. 

Given we're well into summer sport competitions on this weeks pod I'm explaining how to taper properly before competition so you arrive feeling fresh, fast and ready to perform. 

And why the final week isn't about building fitness, it's all about reducing fatigue while staying sharp. 

In this episode:

• What a proper deload looks like 
• Common tapering mistakes 
• How to stay sharp without overtraining 
• Sleep, nutrition and recovery tips 
• Managing competition nerves 
• How to perform at your best on game day

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠

Two weeks before competition isn't the time to panic train.

I'm sharing exactly how to taper properly, arrive feeling fresh, and prepare for the demands of multi-day tournaments.

Whether you're heading to the British & Irish Cup, Nationals or the World Cup, these principles will help you perform when it matters most.

In this episode:

• Why you shouldn't try to "get fitter" in the final two weeks

• How to taper without losing speed or sharpness

• The biggest mistakes athletes make before competition

• Managing recovery across multi-day tournaments

• Nutrition, hydration and sleep strategies that make a difference

• Using competition as a rehearsal for bigger events

• How to review your performance and identify what to improve next

• Turning tournament feedback into better training for future success

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WORK WITH ME⁠⁠⁠