WHAT IS THE PROUDEST MOMENT IN YOUR COMPETITIVE CAREER ? Being part of the winning team at the Rafting World Championships in 2016 in the UAE and , secondly , winning the Euro Champs in 2018 . I remember reflecting on our teamwork leading up to and during those events ; it was like nothing I had experienced before . They were entirely special moments when everything came together ; the hard work and preparation paid off . I recently heard the phrase that luck is created when preparation meets opportunity , and I think those times we were ready for the opportunity to show what we had !
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Do you have a training plan that you can transfer from white water to SUP to trail running ? Or do they complement each other / cross-training ? I don ’ t have a specific training plan at the moment ; however , I always have a rough idea of what I would like to be doing in my head . The last time I had a proper training plan was in 2018 , leading up to the rafting world championships in Argentina . My teammate and good friend Fieke put that plan together , she wrote the paddle specifics and Lizzie and I wrote the strength side . Stretching was left as specific to the individual as was extra cardio , but our weeks were full !
I love having a training plan ; it creates complete focus and gives accountability to each session you do . With that focus , improvements come thick and fast . It ’ s a great way to manage your time ; you can take the time to see where and when you can fit training around your life .
At the moment , I ’ m not following one I have written to a T ; however , I am roughly aware of what I need to be doing and when . I have written myself a rolling four-week gym plan .
In some ways , training plans are adaptable . If you apply the basic training principles – frequency , intensity , time and type , and you have some imagination and knowledge of the sport , you can adapt from one sport to another . From long slow distance training , Fartlek , interval , high intensity , efforts etc .
You have been coaching since you were 16 – can you tell us about that – would you like to SUP coach , and where do you believe your skills lie ? I started as a young volunteer at Herts Young Mariners Base when I was a teenager . That got my foot in the door and my imagination to coach and lead young people in various activities . I was helping out more and more with the weekly kayak session , discovering that I enjoyed seeing people improve , so until I was able to take the British Canoeing Level 2 when I was 18 , I helped the other coaches where I could .
You have a wealth of sports knowledge - what are your core values about the sports you participate in ? My current core values are as follows , I have left them written as I have them for the website , and they will go on social media soon .
• Honesty – being honest about where you are , your skills , how you ’ re feeling during your learning process all help us make the best session for you . Being honest about these things also helps to keep everyone safe . As a coach , we must be honest to help you improve ; we also must be honest about our skills , locations , weather details ; honesty goes hand in hand with safety and openness .
• Openness – as coaches and learners , we must be open to learning from each other . This makes a great coach / learner partnership . As coaches and learners , we also must be open and honest enough to say when things are and are not working for us ; if you take part in activities with us , we will be checking in regularly for your feedback
• Friendship / community – great friendships are made through sport and community , friendships help us grow , so if you choose to take part in learning with us , you are part of our community , part of the network .
• Intrigue – life is about learning , and when we are intrigued , we want to learn ; when we want to learn , we are intrigued . When we are intrigued by each other , we can create a great coach and learner partnership .
• Fun – we all want to have fun , that ’ s why we choose to be on the water ! We aim to provide learning with the element of fun because that ’ s who we are , and we know that people learn better when they are having fun !
• Presence – being on the water is a great way to focus your mind . Either through performing a task and giving yourself a focus or taking the time to sit and listen to the sound of the water and the environment around you . Either way , being in the moment has incredible benefits for your mind and your mental health , so we invite you to be present with us and every time you go on the water
Who is your go-to partner in crime ? Well , my everyday partner in crime is my dog ; I ’ m so lucky that he comes to work with me a lot ; he ’ s always available for hugs and runs together or just resting !
My local human partner in crime at the moment has to be Sarah Perkins ; we ’ re at the beach when we can , always talking about SUP , making plans for the local area ! https :// www . suptec . co . uk @ sup _ tec _ wales
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