Training Tips | Rewire Fitness

6 Ways to Inspire Your Sports Team as a Coach

February 6, 2023/in For Coaches, Mental Fitness, Training Tips /by Matthew Mace

Here’s how to motivate and inspire your athletes for training and competition.

No two coaches or coaching styles are the same — but we’re sure all coaches can agree on one thing: the need to inspire and motivate their athletes.

Players who are excited about training, ready for competition, and willing to give it their all are all you can ask for as a coach.

But keeping your athletes interested, motivated, and inspired can prove challenging — it’s no easy feat.

With a gentle nudge in the right direction and a couple of changes to your coaching style, however, you can provide your athletes with the tools and inspiration they need to perform at their best.

In this article, we’ll highlight six powerful ways to inspire your sports team as a coach, from SMART goal-setting to team-building activities.

Set goals that your team believes in

All teams need something to work for, a reason to train, compete, and meet twice a week — or however often you train.

Whether your goal is to win the league, strive for a county championship, or qualify for an event, goals are important.

But whatever it is you’re aiming for, you need to get your athletes on board. It’s not enough for you, the coach, to be the only one on board with your goals — they need to be a collective effort.

Ask your athletes what they want to achieve and work on setting goals together.

You can use the SMART goal-setting principles to obtain better results.

Specific — what are you striving to achieve?
Measurable — how are you going to track your progress?
Achievable — be very realistic to prevent disappointment.
Relevant — is the goal relevant to the players or just the coach?
Timely — set a realistic time frame to remain accountable.

Create the best possible environment for your athletes

Creating the best environment for your athletes goes beyond plastering posters of Michael Jordan, Muhammad Ali, Roger Federer, and Babe Ruth on the locker room walls. Although, a little inspiration here and there can go a long way.

While dribs and drabs of inspiration are recommended, you should also prioritise fun in training. We’re not saying you can never compete and test your athletes, but the more exciting training is, the more invested your athletes will become.

For example, instead of diving head-first into an interval session in the pool, you could warm up with a game of water polo.

Keep things fun, fresh, and interesting, and your athletes will keep coming back and putting in the hard work. It’s all about finding a balance between hard work, fun, and rewards.

Even if they’re not looking forward to a gruelling set of intervals in the water, the occasional exciting warmup, the friends they make, and your coaching style will work wonders when they need it most.

Be available

It’s a simple piece of advice, but it’s one that can and will make all the difference.

After a training session or game, hang around for a while — be available if your athletes want to chat.

Even if it’s not about the sport, it could be about school, work, home life, relationships, or anything else — sometimes, it’s nice to have someone to talk to.

This will also help you build a great relationship — your athletes will be more likely to talk to you when things get tough, if they have a niggle or a pain, or if they have any doubts about their training.

The better your relationship with your athletes, typically, the better the performance of the team.

Post-training social activities can also be a good way for athletes to get to know each other better.

Treat all players equally

While it’s natural that some coaches will have one “star athlete,” problems begin to occur when the coach prioritises that athlete above all others, sometimes without even noticing it.

And while that makes sense — if you want to make all players feel welcome, inspired, motivated, and part of the team, then you should treat all players equally.

It doesn’t mean you can’t provide more focus on the next Michael Jordan, but it does mean you should be available to all your athletes.

Remember, you’re coaching a team of athletes, not one athlete.

Provide positive affirmations to your athletes

“Good job,” “keep it up,” and “you’re doing great” — these are all examples of positive affirmations you can give your athletes.

Feedback can go a long way, both given in training and competition.

Positive affirmations tell your athletes that they see you and recognise the hard work they are putting in. As an athlete, that provides accountability — you don’t want to let the coach down, especially now they’ve acknowledged you and the work you’re putting in.

You don’t need to overdo it, either. In fact, it’s best to provide positive affirmations and words of encouragement infrequently — once or twice a training session, for example. Ideally, when the athlete needs them most — on the last set of intervals, when they’re flailing around in the pool, or when they’re struggling to shoot a hoop.

Introduce team-building activities

If you want to see some real team-building, sit down and watch Top Gun Maverick. While you don’t need to introduce dogfight football to your team, you can introduce similar team-building activities to build trust, respect, communication, and friendships within your team.

If you coach a team sport, such as football, basketball, or ice hockey, for example, then these team-building activities are even more important.

But even if you coach an individual sport, team-building activities can help build morale in training.

Coaches can use Rewire to improve team performance

To be a great coach, you need to be many things. But if you can inspire your athletes, then you’ll see some great results.

Aside from inspiring your athletes, understanding their physical and cognitive domains can help improve performance.

Rewire for Teams provides coaches with a toolkit for better coaching recommendations, providing insights into athlete readiness scores and other holistic viewpoints for improved mindset, better stress management, and other tools to help prepare athletes for training and competition.

Book a free consultation today to learn more about how Rewire can help your team.

What Qualities Make A Great Sports Coach?

January 30, 2023/in For Coaches, Guides, Training Tips /by Matthew Mace

A great coach has several unique traits — here’s what they are.

Coaches play a fundamental role in mentoring the next generation of athletes. And the skills learnt don’t end on the pitch — they also include life skills such as self belief, and many other important qualities.

Naturally, some coaches are better than others. That’s why the very best coaches mentor the greatest athletes. Think: Michael Jordan, Roger Federer, Eliud Kipchoge… the list goes on. But how do coaches go from being good, to great? What makes some sports coaches that much better than others?

And how can you become a more successful coach?

That’s what this blog post is all about. We explain key traits and qualities of great sports coaches. If you’re a coach, there are definitely a few takeaways you can use to improve your coaching further. There’s something for everyone, whether you coach youth athletics, track and field, or professional sports.

Here’s why some sports coaches host better coaching sessions, and are generally more successful.

What are the qualities of a great coach?

So, what makes a good coach? What qualities do some coaches have that others do not?

An expert understanding of their sport
Effective communication
Good coaches have the willingness to share knowledge
Commitment, discipline, and passion

An expert understanding of their sport

Many of the great coaches were also athletes in the same sport.

For example, Phil Jackson won an NBA title with the New York Knicks as a player in 1973; Kenny Dalglish, a professional footballer player for Liverpool, Celtic, and Scotland, later went on to manage Liverpool, and Wayne Gretzky, arguably the greatest professional hockey player of all time, was also head coach at the Phoenix Coyotes.

While it’s not a requirement that the best coaches also be players, their first-hand athlete experience can certainly lend itself to a better understanding of the sport that they coach and how their athletes operate.

Athletes who turn into coaches can pass on their knowledge, from training techniques to mental preparation leading up to a big game. They can better relate to their athletes — they know what works, what it feels like to be a player, and what it takes to reach the highest level, especially if they achieved great success as an elite athlete.

Great coaching and effective communication go hand in hand

The importance of effective communication is coaching 101. But being able to state goals and expectations and deliver feedback clearly is a fundamental component of being a great coach.

But as you already know, communication is a two-way street. It takes two (or more) people to have a conversation. A great coach listens to their athletes — they know how they feel about training, if they’re experiencing any niggles or pains, and also share their goals so the coach can help them reach their full potential. It’s all about mutual respect.

Likewise, coaches should also look out for the well-being of their athletes. This includes an awareness of burnout — they should know the key signs to support their athletes and should be able to provide recovery advice if needed.

In recent years, burnout (and general injury awareness) has become one of the most important qualities in a successful coach.

Athlete feedback and communication are a part of the coaching process

There are countless stories of coaches not listening to their athletes, and this happens not only in grassroots sports, but also at the elite level.

Take Mary Cain, for example—she was the fastest girl in America until she joined the Nike Oregon Project under the supervision of Alberto Salazar. In a touching piece for the New York Times, Cain describes how her coach and coaching team did not listen to her needs, encouraged her to lose an unhealthy amount of weight, and even drove her to the point of having suicidal thoughts.

This is a perfect example of what not to do as a coach. A coach should do quite the opposite: they need to support their athletes, listen to their concerns, have open conversations with their athletes and actually listen to what they are saying.

The role of a coach is to support their athletes — this needs to be the number one priority. This is the big picture — everything else, in theory, should fit into place if you prioritise this correctly.

Successful coaches can identify unique strengths and weaknesses

Also in the domain of effective communication comes the sub topic of strengths and weaknesses. We all have them as athletes. Whether you’ve got better technique but poor form in the final 400m, or a solid aerobic engine but a lack of awareness on the field.

A good coach can identify these areas (especially weaknesses) and communicate these in the right way and with the right attitude.

If an open line of communication and respect is evident, athletes will be more open to feedback. And ultimately, that’s what makes for great athletes.

Good coaches should consistently strive to build effective communication with their athletes. It will also lead athletes to ask more questions, express feedback, and make for a better and more productive coach-to-athlete relationship in the future.

Good coaches have the willingness to share knowledge

A great coach not only tells their athletes what to do — what sessions to perform and when to take it easy — but they tell their athletes WHY they are doing it.

Sharing their knowledge provides athletes with a reason to do what they are doing. It adds context to those gruelling workouts — if an athlete knows that it’ll make them faster, they are more likely to commit to their training fully.

This is especially true with individual sports, such as track and field events. A lot of training is done solo — if there’s ever the need for a little added motivation, it’s when you’re tackling an interval session alone on the track.

Top coaches use this as a tool to build self belief in their athletes.

Commitment, discipline, and passion

A great coach has an infectious energy — they share their commitment and passion on the track, on the field, and in the locker room.

Athletes want coaches who can motivate and inspire them — this is an especially useful trait during challenging training sessions and intense competition.

A passionate coach can talk about their sport for hours. They often show great discipline and commitment to each of their athletes, going above and beyond to support them. Many coaches even coach in an unpaid or volunteer role — these are the coaches who really love what they do, supporting the youth and grassroots athletes, in particular.

Of course, you can be a paid coach with commitment, discipline, and an infectious passion for your sport. But having these three traits can make a world of difference for your athletes.

Coaches can use Rewire to improve athlete performance

If you’re a coach, whether you train older adolescents or adults, you can use Rewire to gain a better holistic understanding of your athletes. For example, you can measure their daily readiness, identify trends in performance, assess recovery and fatigue states, and even recognise physiological, cognitive, and emotional domains which may affect performance.

Rewire for Teams provides coaches with the tools to make informed coaching recommendations while supporting the health and wellness of their athletes.

Rewire is the best tool for coaches and practitioners — you can take your coaching a step further with new insights to support your athletes more holistically. Successful coaches use it and so can you.

Book a free consultation today to learn more about how Rewire can help your team.

5 Ways to Prevent Athlete Burnout in 2023

January 2, 2023/in App Content, Mental Fitness, Mental Health, Training Tips /by Matthew Mace

Understand how to prevent athlete burnout to stay motivated and reduce your risk of injury.

One minute, you’re enjoying training more than ever, and the next, you can’t focus, you don’t want to head out for that training session, and you feel as if that short-lived motivation has been zapped out of your system. So, what happened?

You could be experiencing early signs of athlete burnout — often described as a prolonged experience of physical and emotional exhaustion [4]. Knowing how to recognise and prevent athlete burnout is key — the more you know, the easier it is to stop burnout in its tracks, stopping you from experiencing more severe symptoms and perhaps even an increased risk of picking up an injury.

In this blog post, we’ll provide you with 5 ways to prevent athlete burnout — helping you stay motivated and focused on your training.

What causes athlete burnout?

Before we dive into how to prevent athlete burnout, we first need to understand what causes athlete burnout.

We’ll give you the CliffNotes version — but if you want to find out more about the causes and how to overcome burnout, you can listen to our podcast with Joe Fuggle, a former Elite GB athlete.

The research surrounding athlete burnout is somewhat conflicting. Some researchers say burnout is caused by the inability to effectively cope with psychosocial stress involved with training and competition [3].

On the other hand, others suggest athlete burnout is caused by a mix of factors, including entrapment (high investment, low alternative attractiveness), antecedents (school/work demands, a lack of recovery), and personality and coping factors (low social support, lack of coping skills [5].

Athlete burnout is more complex than it initially appears… but knowing how to prevent it can keep those feelings of decreased motivation and drive at bay.

How to prevent athlete burnout

Okay, now that you know what it is, let’s discuss how to prevent athlete burnout — after all, that’s why you’re here…

Maintain variety and keep it fun
Monitor your training load and know the burnout signs
Prioritise getting quality sleep
Introduce scheduled periods of rest
Use Rewire to reduce stress and lessen your risk of burnout

1) Maintain Variety and Keep it Fun

Dr Ralph Richards, a former swim coach and sports scientist at the Australian Institute of Sport, mentioned the importance of providing variety in workouts to reduce mental fatigue [6]. This is also a great way to keep your workouts and training fun and interesting.

If you’re a runner, that could mean switching up a session to include some fartlek work (unstructured speed training). A cyclist could add short sweet spot efforts in their weekly long ride. And a swimmer could combine short and long repetitions for a little variety.

Ultimately, if you can keep things interesting, fun, and even slightly unpredictable, you’re more likely to enjoy training.

So, don’t be afraid to switch things up from time to time — this is also a great reminder for coaches and an excellent tool for keeping youth athletes motivated.

2) Monitor your training load and know the burnout signs

You wouldn’t run a marathon without former training — so avoid taking the same approach with your training.

Progressive overload is key. Don’t jump in the deep end before learning to swim in the shallow waters.

Gradually increase your training demands over time, allowing your body to adapt and recover without increasing your risk of injury and burnout.

You should also monitor your training load — note down each session, including what the workout comprised of, how you felt, and any other relevant notes. It also helps to track your recovery to improve your awareness of how your body adapts and responds to increased training loads.

You should also familiarise yourself with the symptoms of overtraining and burnout — the sooner you recognise these, the easier it is to dial back your training, prioritising recovery and preventing a more serious risk of burnout and physical injury.

Symptoms of overtraining and burnout may include [8,5]:

A loss of appetite
Muscle soreness & muscle twitches
A decrease in motivation and focus during training
Frustration over a lack of results
Increased stress
Mood disturbances
A lack of control
You find yourself getting sick easier (e.g., colds, sniffles, and coughs)

3) Prioritise getting quality sleep

You likely already know the importance of a good night’s rest, especially if you exercise regularly or compete at a high level — sleep is essential to recovery.

Increased training loads, whether that means increasing your weekly mileage, adding more intensity, or adding an extra weights session, increase your risk of fatigue, injury, and overtraining.

But more importantly, an increased training load combined with inadequate rest (including sleep) could serve as a risk factor and an indicator of over-reaching and overtraining syndrome [7].

And for those unaware, overtraining syndrome is often associated with athlete burnout.

Ensure you get plenty of quality sleep to lessen the risk of over-reaching (the point before overtraining and burnout).

4) Introduce scheduled periods of rest

Professional athletes take breaks during their season and once their competitive season is over.

For example, Formula One drivers have a summer break midseason and a longer break before the next season begins. Road cyclists take a few weeks off in the winter before the next year of competition begins. And football players have anywhere from 1 to 3 weeks off training each year.

For elite athletes, these scheduled periods of rest are not only a time to physically recover from any niggles, pains, or injuries, but it’s also a time to mentally recover and prepare for the next season.

Competing and training at the highest level is physically, emotionally, and mentally demanding.

Even if you’re not a professional athlete, introducing your own off-season into your training can help you recover. It’s a time to switch off, mentally recharge, and assess your goals going forward. Moreover, if you train for countless hours, then it’s time to spend doing other things you enjoy — whether visiting family and friends or just sitting on the sofa catching up on the latest Netflix thriller.

You can also use periodisation in your training — add 1 week of less intense training every 1 to 3 months to reduce your risk of burnout.

5) Use Rewire to reduce stress and lessen your risk of burnout

The relationship between stress and burnout has been studied extensively — some research [1] suggests stress causes burnout, and other work [2] proposes the opposite: stress is a burnout symptom.

Nevertheless, we all experience stress — whether you’re a professional athlete, you run marathons, you participate in ultra-endurance cycling events, or perhaps you enjoy a parkrun on the weekends.

But I’m sure we can all agree that reducing stress is not a bad thing…

You can start using the Rewire Fitness app today for free to help reduce stress, improve your mental fitness, and reduce your risk of burnout.

FAQs

What causes athlete burnout?

There are many possible causes, but minimising stress, prioritising rest, and keeping training fun are great ways to reduce the risk.

How do athletes recover from burnout?

Rest is key to recovering from athlete burnout. Athletes often need time away from their sport to rejuvenate and recover.

How to prevent burnout?

Keep training fun, monitor your training load, prioritise quality sleep, use periodisation in your training, and use the Rewire app to prevent athlete burnout.

References:

ACSM_CMS. 2022. News Detail. [online] Available at: <https://www.acsm.org/news-detail/2021/08/09/the-american-college-of-sports-medicine-statement-on-mental-health-challenges-for-athletes#:~:text=Professional%20and%20elite%20athletes%20also,%2C%20depression%20and%2For%20anxiety> [Accessed 20 December 2022].

Coakley, J., 1992. Burnout among adolescent athletes: A personal failure or social problem?. Sociology of sport journal, 9(3), pp.271-285.

Eklund, R.C. and DeFreese, J.D., 2015. Athlete burnout: What we know, what we could know, and how we can find out more. International Journal of Applied Sports Sciences, 27(2), pp.63-75.

Gustafsson, H., 2007. Burnout in competitive and elite athletes (Doctoral dissertation, Örebro universitetsbibliotek).

Gustafsson, H., Kenttä, G. and Hassmén, P., 2011. Athlete burnout: An integrated model and future research directions. International Review of Sport and Exercise Psychology, 4(1), pp.3-24.

https://memberdesq.sportstg.com/assets/console/customitem/attachments/burnout-rrichards.pdf

Lastella, M., Vincent, G.E., Duffield, R., Roach, G.D., Halson, S.L., Heales, L.J. and Sargent, C., 2018. Can sleep be used as an indicator of overreaching and overtraining in athletes?. Frontiers in physiology, p.436.

Winsley, R. and Matos, N., 2011. Overtraining and elite young athletes. The elite young athlete, 56, pp.97-105.

Brain Endurance Training for Athletes: What You Need to Know

December 21, 2022/in Mental Fitness, Science, Training Tips /by Matthew Mace

What is brain endurance training, and how can athletes benefit?

Do you want to increase mental resilience, decrease mental fatigue, and benefit from quicker decision-making? If so, then brain endurance training could be the secret sauce to unlocking a new level of athletic performance.

Brain endurance training (BET) is a type of neuro-training that focuses on targeted training towards a specific area of the brain responsible for goal-driven behaviour, effort perception, and impulse control. Training the brain and temporarily increasing mental fatigue during exercise has been shown to increase physical endurance while reducing the rate of perceived exhaustion (RPE), as found in a 2015 study.

By training the mind during exercise — stationary cycling, running and walking, for example — you can increase mental fatigue to improve mental resilience while reducing the perception of pain, fatigue, and exhaustion, to allow athletes to perform at higher intensities without getting tired as quickly.

This blog post will explain the concept of brain endurance training in more detail, rounding up current studies on BET and how it benefits athletes.

Does brain endurance training improve physical performance?

Mental fatigue is caused by prolonged periods of demanding cognitive activity. However, a build-up of mental fatigue negatively affects physical performance in humans, as mentioned by Marcora and colleagues.

During exercise, especially intense competition, we build up increased mental fatigue. And the more tired we become, the more likely we are to make errors regarding decision-making. We’re also more likely to experience a decrease in other cognitive abilities and may encounter a performance decline.

To help showcase the impact BET has on athletes and non-athletes alike, we’ve gathered together three studies — continue reading below for a round-up of the science.

BET training on professional-level football players

One study investigated the effect of brain endurance training on professional-level football players. 24 players were assigned to either:

The control group
The brain endurance training group

Both groups performed 20 supervised physical training sessions. After each session, the control group listened to 20 minutes of neutral music while the BET group performed 20 minutes of cognitive training.

After 4 weeks of training, results showed improved reactive agility — with fewer fouls — in the BET group and significantly faster decision-making (RSA random test). The control group also showed a significant decrease in performance in the same test. Aside from these results, there were no other significant differences.

So, what does this study suggest? This research provides evidence that BET, combined with football training, is more effective than standard training in boosting cognitive and physical performance in professional football players.

BET training on healthy male adults

An earlier study also looked at the effect of BET, although instead of analysing professional football players, the study population was healthy male adults. 35 male adults were allocated to one of two groups:

The control group
The brain endurance training group

The two groups trained on a stationary cycle ergometer for 60 minutes at 65% VO2 Max 3 times a week, for a total of 12 weeks. During each session, the BET group performed a mentally fatiguing task on a computer, while the control group did nothing other than cycle.

Results found an increase in VO2 Max in both groups — which was to be expected — but also found a significant increase in time to exhaustion in the BET group. Similarly, RPE was significantly lower in the BET group compared to the control group.

The findings of this study support the previous study, suggesting that not only can elite athletes benefit from BET, but regular healthy male adults can, too. Brain endurance training can alleviate fatigue and reduce the perception of pain during endurance exercise.

BET training on healthy undergraduate students

And finally, we have another piece of research, this time from 2020, which explores the effect of concurrent brain endurance training on 15 females and 21 male healthy undergraduate students.

Similar to the other two studies, participants were randomly assigned to one of two groups:

The control group
The brain endurance training group

Tests took place over 8 weeks and consisted of 26 sessions. During each test, the BET group performed a 5-minute endurance task — participants were to generate as much force as possible by squeezing a handgrip dynamometer with their dominant hand once per second, cued by a metronome. The test was performed under 3 conditions:

Following 600s of a 2-back working memory task
While performing a 2-back task
On its own (solo)

The 2-back test, also known as N-back, is a stimulus working memory test which requires participants to decide if the current stimulus matches the previous one presented several trials ago. The 3 tasks were separated by a 5-minute break. During this break, participants completed a self-reporting questionnaire. Baseline physiological measures were also recorded between tests.

Results found a 32% task improvement in the BET group and evidence to suggest changes in prefrontal cortex oxygenation. The BET group also showed greater performance scores in post-testing cognitive tasks relative to control. Rhythmic handgrip performance also revealed better performance than physical training alone.

The findings of this study are in line with the two previous studies, suggesting that BET training combined with physical training can reduce mental effort during physical activity, regardless of gender and athletic ability, as long as the participant is somewhat already healthy.

Related: What is Neuro-Training?

Reduce mental fatigue and improve physical performance

Brain endurance training has been proven to be effective in reducing mental fatigue and increasing mental resilience during exercise. Professional athletes, and the wider population alike, can benefit from this type of neuro-training. Adding brain endurance training during or after exercise will improve physical performance while reducing cognitive fatigue.

If you’re looking to add brain training to your exercise routine, consider the Rewire Neuro Performance Hardware — a pair of ergonomic buttons that allow you to perform brain training endurance while running, stationary cycling, walking, or weight lifting, for example. Neuro-training is also free on our mobile app — try this 3-minute session for beginners to get started, or check out our free web-based mental toughness challenge.

Related: Overview of Rewire’s Neuro-Training System

References

Dallaway, N., Lucas, S.J. and Ring, C., 2021. Concurrent brain endurance training improves endurance exercise performance. Journal of Science and Medicine in Sport, 24(4), pp.405-411.

Kane, M.J., Conway, A.R., Miura, T.K. and Colflesh, G.J., 2007. Working memory, attention control, and the N-back task: a question of construct validity. Journal of Experimental psychology: learning, memory, and cognition, 33(3), p.615.

Marcora, S.M., Staiano, W. and Manning, V., 2009. Mental fatigue impairs physical performance in humans. Journal of applied physiology.

Staiano, W., Merlini, M., Gattoni, C. and Marcora, S., 2019, June. Impact of 4-week Brain Endurance Training (BET) on Cognitive and Physical Performance in Professional Football Players. In MEDICINE AND SCIENCE IN SPORTS AND EXERCISE (Vol. 51, No. 6, pp. 964-964). TWO COMMERCE SQ, 2001 MARKET ST, PHILADELPHIA, PA 19103 USA: LIPPINCOTT WILLIAMS & WILKINS.

Staiano, W., Merlini, M. and Marcora, S., 2015. A randomized controlled trial of brain endurance training (bet) to reduce fatigue during endurance exercise. In ACSM Annual Meeting.

Fueling for Success: The Importance of Personalized Hydration with Andy Blow, Sports Scientist and founder of Precision Fuel & Hydration

December 12, 2022/in App Content, Podcasts, Science, Training Tips /by Danielle

Join us in our conversation with Andy Blow, sports scientist, former elite triathlete, founder of Precision Fuel & Hydration.

In this episode, Andy Blow talks to us about:⁠
⁠
✔️ How personalising your own carb, electrolyte and fluid intake can lead to big differences in performance
✔️ The impact of hydration supplementation
✔️ Common mistakes by athletes
✔️ Sweat tests
✔️ Carb fuelling and meeting nutritional demands.
and many more…
⁠
We hope you enjoy this episode! ⁠

Looking for advice on your fueling plan? Click this link to book a free 20-minute hydration and fuelling strategy video consultation with the athlete support team at precision fuel and hydration. You can also use the discount code REWIRE15 to get 15% off your first order at precisionfuelandhydration.com

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