University World Championships: 2006 (Krakow, Poland), 2008 (Bratislava, Slovakia)
Runner -Up - Flat Water Parallel Slalom 2009 (Ljubljana, Slovenia)
(Video – Link)
Pre-World Championships: 2009 (Tacen, Slovenia), 2010 (Bratislava, Slovakia)
UK Interclub Team Champions: 2009 (Cardington, BEDS), 2010 (Cardington, BEDS)
International Pan Celtic Team Winners: 2010 (Bala, North Wales), 2011 (Nottingham, NOTTS)
5th GBR Selection Race 3 - April, 2011 (Lee Valley Park, ESSEX)
4th Scotland Premier Race 3 - April, 2011 (Grandtully, Scotland)
3rd Scotland Premier Race 4 - April, 2011 (Grandtully, Scotland)
2nd England Championships - May, 2011 (Nottingham, NOTTS)
2nd Cardiff Int. Premier Race 6 - June, 2011 (Cardiff, South Wales)
4th B-Final – Czech National Championships – August, 2011 (Lipno, Czech Republic)
11th A-Final - Czech National Championships – August, 2011 (Lipno, Czech Republic)
1st K1Men - UK National Interclub Finals - September, 2011 (Cardington, BEDS)
1st K1Men's Team -
UK National Interclub Finals - September, 2011 (Cardington, BEDS)
12th K1M - UK National Premier Race 7 - September, 2011 (National Watersports Centre, Nottingham, NOTTS)
Current World Ranking: 152 (September 2011)
Current UK National Ranking: 2nd (September 2011)
2012 Season
International Races
60th Australian Open Championships - Feb, 2012 (Penrith, Australia)
60th Oceania Open Championships and Olympic Qualifier - Feb, 2012 (Penrith, Australia)
[2nd B-Final, Oceania Open Championships - Feb, 2012 (Penrith, Australia)]
National Races
11th UK Premier Race 1 - March, 2012 (River Tryweryn, North Wales)
9th UK Premier Race 2 - March, 2012 (River Trent, Nottingham)
8th UK Premier Race 3 and Olympic Selection Wildcard Qualifier - March, 2012 (CIWW, Cardiff)
2nd UK Premier Race 4 - March, 2012 (River Tay, Scotland)
2nd UK Premier Race 5 - April, 2012 (River Tay, Scotland)
Current UK National Premier Division Ranking: 1st (April 2012)
I vary the load of my training from 8 sessions per week to 14 sessions per week (plus stretching) throughout every month, using the cycle 12, 10, 14, 8; setting medium term targets for each cycle. I plan the specific details of each session a week ahead, making sure the goals for each session are appropriate, and allow for where I am in the world.
Training and racing happens up and down the length of the UK, from Scotland- London, Wales – Nottingham, as well as in the summer across Europe, and last winter in Australia and New Zealand. When I have competitions (approximately 20 weekends in the year) I sometimes have to vary my rest days, but ensure I have 1 complete rest day, for every 7-10 days training. For best performance, I try to plan my lightest weeks just before the most important races.
Typical Training Week:
Monday:
Morning - White Water Hard Technique (1-2hours)
Afternoon – Cardiovascular Gym, and Power Weights (1-2hours)
Evening – Stretching/Pilates (30mins-1hour)
Tuesday:
Morning - White Water Resistance Loops (1-2hours)
Afternoon – 4mile Hill Run/Bike Ride (1-2hours)
Evening – Stretching/Core bodyweight Exercises (30mins-1hour)
Wednesday:
Morning - White Water Full Runs (1-2hours)
Afternoon – Cardiovascular Gym, and Power Weights (1-2hours)
Evening – Stretching/Pilates (30mins-1hour)
Thursday:
Morning - White Water Speed Technique (1-2hours)
Afternoon – Rest
Evening – Stretching/Core bodyweight Exercises (30mins-1hour)
Friday:
Morning – 10km Run/ Bike Ride (1-2hours)
Afternoon – Aerobic Recovery: Flat Water Stroke Technique (1hours)
Evening – Stretching (30mins-1hour)
Saturday
Competition Day or
Morning - White Water Technique (1-2hours)
Afternoon – Cardiovascular Gym, and Power Weights (1-2hours)
Evening– Stretching/Pilates (30mins-1hour)
Sunday
Competition Day 2 or Full Rest Day.
Now training as a full time athlete, nutrition and fuelling your body with the correct supply of resources is as important, as the training itself.
USN Protein Bars are a great post-gym snack, ensuring the hard work results in lean powerful muscles that are ready for training again the next day. White Chocolate and Strawberry and White Chocolate and Blueberry are my favourites.
For really hard weeks, it’s hard to recover fast enough to be able to train effectively throughout the week, listening to your body, regular stretching and refuelling with USN
Recover X-cell, allows me to get the most out of every session, as it helps to replace the used glycogen and crucial amino-acids, for growth and repair.
USN 8hour Premium Casein is great for helping with muscle building and full muscle recovery through the night. A shake with, or after, dinner makes a perfect accompaniment to any meal, where I try to keep my carb intake low to ensure my power-to-weight ratio stays high.