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It hasn’t been plain sailing, but silver sparks start of senior success | Saskia Sills

15 June 2019 by

For Saskia Sills, GB Sailing windsurfer, there are two main passions in her life. Windsurfing and sustainability. 

After watching her brother windsurf, Saskia wanted to give it a go. Quickly she fell in love with the sport and, growing up 20 minutes away from their local lake, Saskia’s parents would take her and her brother regularly.  

“I remember going into school and we had a mufti day. We had to go in as what we wanted to be when we grew up. All the other little girls went as ballerinas or actresses. I went in a wetsuit and I wanted to be a windsurfer. I still never live that down.  

“But sometimes I still have to pinch myself that I’m doing what a young Saskia wanted to do.”  

It is no easy route onto GB Sailing’s roster. You cannot apply, you do not put yourself forward, you are invited.  

“You have to go to every single competition, and there used to be one every weekend from April to October. Then, over the summer, you would be abroad. 

“At that age, a lot of credit goes to our parents. It’s a huge sacrifice. They supported us endlessly but never ever pushed us. Our mum was always saying, ‘Are you not done with this yet?’ Wondering if we wanted to stop to pursue a more traditional lifestyle. 

When all my friends would be at the cinema
or having sleepovers, I would be wanting to go
to the lake and train. It does take a different type of person.” 

“It’s not a very traditional lifestyle. When all my friends would be at the cinema or having sleepovers, I would be wanting to go to the lake and train. It does take a different type of person.” 

As Saskia gained more experience and skills, and reached the age needed to compete, she took part in the World Sailing Youth World Championships. They’re dubbed a ‘mini-Olympics.’  

“It’s the pinnacle of your youth career. You have to qualify out of all these teams and only one boy and one girl get to go every year. Once you get selected to that, it helps with your pathway to Olympic Sailing. 

“I won that World Championship the first time.” 

Whilst Saskia clearly had the talent, she admits that it was just a foot in the door to GB sailing, with the selection process far from over.  

Saskia Sills, World Sailing, Athlete Media Group, Silver Medal, GB Sailing, GB Windsurfing, Windsurfing, Marseille, Up And Coming, Olympics, Tokyo 2020
Photo credit: Sailing Energy

“You have to stay in the team, show you are in line with the team values and that you are a fit and robust sailor. You have to tick all the boxes.”  

Even once you are selected, there is no guarantee you stay on the team. Every year, there is a qualification event, in which you must re-qualify for your place on the team.  

Whilst many athletes focus purely on their sporting career, with little thought for what they can do to better enhance their move away from sport, Saskia chose to pursue higher education. 

 But it was due to an illness, Coeliac disease, the pushed Saskia into the conclusion that obtaining a degree would be a good idea.  

“I realised how quickly professional sport
can be taken away from you, and through
no fault of your own. That struck me hard.”
 
 

“I was studying my A levels and got ill with Coeliac disease. I had to take a year off windsurfing and all my life to that point was windsurfing and being a professional windsurfer.  

“I was just doing A-Levels because I had to. I realised how quickly professional sport can be taken away from you, and through no fault of your own. That struck me hard.”  

Saskia ‘frantically’ looked for universities all along the South Coast, eventually settling for Bournemouth and studying Geography.  

For Saskia, juggling studies alongside competition was ‘awful’, ‘you don’t please anyone, you annoy your lecturers, coaches, family and friends’, she admits that graduating was one of the proudest moments of her life.  

Saskia Sills, World Sailing, Athlete Media Group, Silver Medal, GB Sailing, GB Windsurfing, Windsurfing, Marseille, Up And Coming, Olympics, Tokyo 2020
Photo credit: Sailing Energy

But, as well as placing her future in better standing, Saskia also found another passion: Sustainability.  

“When I was at secondary school, I remember the first lesson I had on sustainability and I was captured. That’s why I wanted to study Geography.”  

Saskia wrote her dissertation on sustainability in elite sport and believes that not only do athletes have a platform to make a change, but for sailors, they are the ones being affected by ocean plastics and pollution.  

“We, as sailors, are the ones that are exposed
to ocean plastic, we’re in the ocean every day.”  

“In my last year I studied a sustainability module and thought ‘I know a lot about sailing, I know quite a lot about sustainability. How can I get the two together?’ 

“I knew World Sailing released a sustainability agenda on how the sport can become more sustainable by 2030. Also, the IOC were looking at sports can be more sustainable and how to stay in the Olympics, sports needed to be sustainable.” 

Saskia Sills, World Sailing, Athlete Media Group, Silver Medal, GB Sailing, GB Windsurfing, Windsurfing, Marseille, Up And Coming, Olympics, Tokyo 2020
Photo credit: Sailing Energy

“We, as sailors, are the ones that are exposed to ocean plastic, we’re in the ocean every day.”  

Saskia admits she is seeing more plastic in the ocean, even in venues where she previously didn’t see it as an issue and, as with sailing there is a lot of travelling, visiting locations all over the globe has only made her more passionate about it.  

For athletes, it is about changing the throw away culture and using their platform to influence greater social change. 

“For sailors, the largest single-use plastic usage is plastic bottles. Quite often we are travelling to countries abroad where there is no safe drinking water other than bottled water.  

“So, if water isn’t clean to drink, we have to buy plastic bottles. I’m living with a girl who has her own water filtering system on the tap, so we’re filtering our own water.  

“That’s amazing for athletes and could shift their perspective without using six bottles of water every day.”

“We have the opportunity as athletes to influence social
change in society. It’s really important to spread that message.” 

It is very easy when abroad to live a throwaway, consumer lifestyle. But, when abroad, Saskia continues to recycle and live as sustainably as possible.  

“As a sport, sailing could influence social change a lot. We have the opportunity as athletes to influence social change in society. It’s really important to spread that message.” 

Having just won Silver at the World Cup Series Final in Marseille, as Saskia’s success continues, her platform to make positive change grows with it.

4,000 miles solo to get more women adventuring | Fiona Quinn

7 March 2019 by

Fiona Quinn is the first to admit that, as a child, she was neither sporty nor outdoorsy. But when she stumbled upon the idea of adventure and took up cycling at the age of 28, everything changed.

Fiona Quinn, Cycling, Paddle Boarding, SUP, Land's End, John O'Groats, LEJOG, JOGLE, Great British Triathlon, World Record Holder, Mediterranean, caytoo
 

“I heard Alastair Humphries, a professional adventurer, talk about micro-adventures 5 years ago – grabbing small opportunities to spend time outside during our day-to-day lives.

“Even though I’d shied away from sport when I was younger, the idea of wild camping oddly appealed and after one night’s sleep in a field in Kent I was hooked.”

All it took was this one simple idea from Alastair to get Fiona exploring the outdoors. She realised she loved spending time outside and challenging herself in new ways. After that night under the stars she then got herself a bicycle, which provided the perfect gateway into adventure.

“Jumping on my bike opened up my world and
enabled me to go to places I never thought I could”

“Jumping on my bike opened up my world and enabled me to go to places I never thought I could. It gave me the freedom to explore on my own, initially staying close to home, then gradually going on longer rides as my confidence grew.

It ignited a spark in Fiona to see just how far she could go, and the first major challenge she took on was cycling the classic British route of Lands End to John O’Groats (LEJOG) in 2016.

It was the first time she’d ever navigated a multi day adventure on her own completely self-supported, and even though she didn’t quite make it the whole way, she was far from put off.

“I got over 80% of the way before being caught out by a storm and having to call it quits. But failing didn’t bother me. I’d just cycled 800 miles when before all I’d done was 80.

“Cycling had enabled me to see new places, get to know the country we call home and meet some wonderful people along the way. I couldn’t have been more excited to get back out there and take on my next challenge.”

“I nearly drowned as a child, so there was no way I
was going to swim it. When I looked and saw no one had
ever paddle boarded it before that seemed more appealing”

The following year Fiona went back to walk LEJOG, before also cycling it again, successfully this time. She then decide to do ‘what any normal person would do’ and turn the whole thing into a triathlon!

Just one problem stood in her way.

“I’m scared of the sea. I nearly drowned as a child, so there was no way I was going to swim it. When I looked and saw no one had ever paddle boarded it before that seemed more appealing.”

Fiona Quinn, Cycling, Paddle Boarding, SUP, Land's End, John O'Groats, LEJOG, JOGLE, Great British Triathlon, World Record Holder, Mediterranean, caytoo

Despite having only paddle boarded on the sea 3 times before she left, so as to not scare herself out of going, Fiona set three world records in the process. She became the first women to do a length of Britain triathlon, the first person to paddle board the length of Britain on an inflatable board and the first woman to paddle board across the Irish Sea.

Whilst they’re a ‘nice bonus’, Fiona was not driven by the records. Instead she simply aims to push herself out of her comfort zone each time, meeting incredible people along the way and becoming part of a wider adventurous community.

“Adventure is the one thing that gives me the self belief to go after new goals, and all of this grew from simply starting to cycle again as an adult. The confidence I gained through cycling enabled me to paddle board the length of Britain and challenge my fears. It’s amazing the impact it’s had.”

Now preparing to take on her next challenge, Fiona is getting back on her bike to cycle over 4,000 miles following the coast of the Mediterranean, from Gibraltar to Athens.

Eating her way through 9 countries, she’ll tackle the ridiculously hilly route and cover some 170,000 ft of elevation. As well as discovering the people and food that make this region one of the most popular in the world, Fiona also hopes to inspire more women and girls to take on their own adventures by bicycle.

 “I’m hoping that women and girls will see this approach
as really accessible and an incredibly fun way of cycling,
without the need to compete against anyone other than yourself”

“My approach is very much one of ‘have a go’ – I’m not an athlete. Adventure is about pushing myself to go further and quicker than I’ve been before, all the while exploring and eating my way through new regions.  I’m hoping that women and girls will see this approach as really accessible and an incredibly fun way of cycling, without the need to compete against anyone other than yourself.”

As well as engaging with her following through social media, a live tracker and weekly video updates, Fiona is also inspiring girls through talks at schools. Pupils will have the chance to get hands on with her kit and find out how they too could take on a cycling adventure of their own.

Expected to take 2 months in all, Fiona will be setting off on 10th April, carrying all her kit on her bike.  She is still bringing on board schools and businesses that want to support the expedition, so do get in touch with her to get involved.

Aside from her adventures, Fiona has set up Adventure Book Club to inspire others to take up their own challenges, and the Action Collective, a group coaching programme for business owners.

Fiona Quinn, Cycling, Paddle Boarding, SUP, Land's End, John O'Groats, LEJOG, JOGLE, Great British Triathlon, World Record Holder, Mediterranean, caytoo

“I’ve found reading about other people’s adventures a massive inspiration. When I was walking LEJOG, reading about Jamie MacDonald running across Canada through waist deep snow with his trainers falling apart, it put my own struggles into perspective and motivated me to keep going. Adventure Book Club was born out of a desire to both read more often myself and to share this love of powerful stories with others.”

Enabling members to vote on each month’s book, the subscription service brings together like-minded people from all over the world via their online community, offering the chance to meet in person once a quarter with their Club Weekends Away.

Fiona’s Action Collective coaches a group of six business owners over a 3 month period, helping them to ‘refocus and change their perspective in order to move forward.’ She pulls in the power of adventure to shift their thinking too, including time spent outside as a group.

Having previously set up and run multiple businesses, as well as completing numerous adventures, Fiona found the two compliment each other perfectly.

“I’ve found that every adventure I’ve been on has directly impacted my business. They’ve helped grow my confidence, which has enabled me to push my business to the next level, and adventure also fills me with ideas, leading to some incredible opportunities.”

“As difficult as it might get, it will never be as hard as losing”

17 January 2019 by

Stacey Copeland has picked up the Commonwealth title, a European Championship silver medal and the ABA National Championship belt. Yet her passion and overarching target is to inspire more young girls and women to get involved in sport. Here, she shares her top tips, words of wisdom and expert insight to help you hit your 2019 targets.

Stacey Copeland, caytoo, Commonwealth Title, European Championship, ABA National Championship, Pave The Way, Women's Boxing, Goal Setting, New Year's Resolution, Charity, Mental Resilience

caytoo: Why do you think setting goals is important?

Stacey Copeland: It gives me loads of motivation, I need a reason and a purpose for things. When you talk about elite level sport, to put in all the time and energy that you need to compete at the top level, you have to have that motivation and know why you’re doing it. You can endure almost any ‘how’ if you know the ‘why.’

caytoo: How do you go about deciding your goals?

Stacey: You have to be realistic in order to believe in it. Part of it is what you believe you’re capable of achieving. Also, it can be people who inspire you and you see what they’ve achieved. It could be when your nine years old watching the television, see someone win an Olympic gold, world title or play in the World Cup and it just sparks something in you where you think ‘I want to do that.’

Sometimes opportunities come and you might not have planned for it, but you just take it and you go for it. Sometimes things choose you as much as you choose them.

“It’s too easy to say, ‘Well I didn’t think I could do it anyway.’
You’ve got a ready made set of excuses.”

caytoo: What’s the most important factor to consider when you’re setting yourself a new goal?

Stacey: There are two considerations. Firstly, why are you doing it? If it’s not embedded in you and doesn’t become your ‘why’, then you’re limited on how far you can go. That has to be there, that motivation, that reason.

The second thing is believing you can achieve your goal, because if you don’t, when those tough days come, it’s too easy to say, ‘Well I didn’t think I could do it anyway.’ You’ve got a ready made set of excuses. If you know why you’re doing it, believe in yourself and believe it’s an achievable goal, there’s a reason to push through the tough days and barriers.

caytoo: How do you maintain that resilience and mindset of overcoming negativity?

Stacey: I really like to have quotes so, if its getting a bit tough and difficult, I can refer to it when I need to. For example, at the European Championships, my first major tournament, I’d only had 17 fights going into it. It was mega daunting. All the boxers that I looked up to were at there and it was the first time representing my country in boxing. I was equally excited as I was scared.  

The quote from Mohammed Ali, ‘If your dreams don’t scare you, they’re not big enough’ really settled me. It gave me permission to be really scared because it reminded me this is exactly how I’m supposed to feel when I’ve got a goal that’s really big.

“It’s essential for big goals to break it down. It makes
them more manageable and increases your motivation.”

Also, breaking them down is essential. Coming back from injury,  I had surgery on my leg and they caused a horrendous burn. I was 20 kilos overweight, couldn’t walk properly, couldn’t do a single squat and going from that to professional boxing can’t happen. I was unmotivated all the time and eventually I said to myself, ‘you have to break this down.’ It’s essential for big goals to break it down. It makes them more manageable and increases your motivation as you feel you’ve got control.

 

caytoo: What’s the most important factor in achieving your goal?

Stacey: Part of it can be down to external factors that are out of our control. Achieving your goal isn’t always down to you. That’s the risk with quotes like, ‘If you want it enough you’ll get it.’ Sometimes you do deserve it, you have wanted it more than anybody else, then something happens and there’s nothing that you can do.

“I desperately, desperately want to win. I absolutely detest losing.
So as difficult it might get, it will never be as hard as losing. “

Stacey Copeland, inspire your staff, sports influencer, inspire your team, making a positive difference, speaker, ambassador, elite athlete, Stacey Copeland, caytoo, Commonwealth Title, European Championship, ABA National Championship, Pave The Way, Women's Boxing, Goal Setting, New Year's Resolution, Charity, Mental Resilience

In terms of controllable factors, preparation can be massively important. Some athletes just fall apart when it comes to the big moments so, as much as you can, work on mentally prepared, then you’ve more chance of achieving your goal.

caytoo: So prepare yourself and give everything you’ve got, that’s all you can ask of yourself?

Stacey: Definitely. One of the big lessons that sport teaches you is how to deal with those setbacks. It is so applicable to the rest of life. Sometimes, when it’s the first time it’s happened to you, you can’t understand why you haven’t achieved but you have to regroup, find meaning in failure and, somehow, go forward.

“No matter how much training hurts, how tired I am,
how bad anything feels, it will never compare to a big loss, ever.”

caytoo: How do you overcome those obstacles and keep moving towards your goal?

Stacey: Because I want to win. I desperately, desperately want to win. I absolutely detest losing. So as difficult as it might get, it will never be as hard as losing. No matter how much training hurts, how tired I am, how bad anything feels, it will never compare to a big loss, ever. Or getting an injury at a critical time and not even being able to have the chance to win.

The other one is to pave the way and inspire others. That really really pushes me on because if I do it, other people may think that they can do it. I want to leave my sport better than I found it for the girls and women coming through. I’m deeply passionate about that.

“I ask myself every day, are those choices taking
me towards my goal or away from it?”

caytoo: If you could offer one piece of advice to people who have set themselves goals for the New Year, what what would it be?

Stacey: Keep a training diary. That could relate to work by writing down what you’ve done that day to push you towards your goal. I ask myself every day, are those choices taking me towards my goal or away from it? If the honest answer is away, then it depends how much you want to reach your goal. There’s a real worth in writing it down because you can see the build up of progress, that gives you extra motivation.

Also, some people do vision boards which can be very powerful. In a way, that’s what I did with the Commonwealth title. I had a picture of the Commonwealth Title in the gym, in my bedroom, in my car, at the office at work, everywhere! Just to keep reminding me of what I wanted to achieve. That really helped me.

If you’re interested in sponsoring Stacey, contact us at inspire-me@caytoo.co.uk

If, like Stacey, you’re an athlete interested in how caytoo can help you better connect with brands, register here.

Our caytoo athletes can help motivate and inspire your team to achieve their goals in 2019, to find out more about our ‘Improve planning and goal-setting in 2019’ package,  click here.

Tagged With: goal setting, inspiration, pave the way, planning

“I looked down and realised I’d lost my left arm”

10 January 2019 by

Jaco Van Gass grew up with a sense of adventure and a need for independence. Born in South Africa, he spent his childhood between the family home in the city and his grandparents farm in the country.

Jaco admits he “was very privileged to live an active, outdoor lifestyle”, growing up with a love for adventure. It was this sense of adventure and a ‘[craving] for independence’ that led to Jaco joining the British Military in 2006.

“I found out that because [South Africa] was part of the Commonwealth, I could join the British Army. Knowing they were active all over the world, the standard of training, the respect they have for the armed forces and the history of the various regiments, it ticked all the boxes for me.

“I have always had a sense of adventure. The army could take me all over the world.”

Jaco Van Gass, Team GB, Paralympics, British Military, Parachute Regiment, Invictus Games, Cycling, Adventure, Everest, North Pole, caytoo

The British Military

Jaco decided the Parachute Regiment was where he wanted to serve. Only 20% of week-one recruits go onto to serve in the regiment, but the challenge of being one of the select few was an attractive proposition.

“I love pushing myself, pushing the boundaries. The parachute regiment is the hardest regiment in the army to join and the challenge it brought was attractive to me, thinking of jumping out of a perfectly fine aeroplane even more so!”

There is a reason only 20% of recruits make it through basic training.

“It was tough. There were stages where I thought, ‘If this is what the army is about then I don’t want much of this.’

“It’s only looking back on it once you’ve finished do you go, ‘It wasn’t that bad’, but when you are there, it’s shocking. Once you pass, go to parachute school, get your wings and join your battalion, that’s the life.”

After making it through training, Jaco wasn’t disappointed with what met him. Going on to do two tours of Afghanistan, he loved it.

“I love pushing myself, pushing the boundaries. The parachute
regiment is the hardest regiment in the army to join
and the challenge it brought was attractive to me.”

Whilst his first tour focused on ‘training some of the Afghan forces’ and ‘not so much on the frontline fighting’, the second tour lived up to expectations.

“My second tour was purely to go and do a job, push the Taliban back. The first one gave me a good insight and I learned a great deal. The second tour was even better, it lived up to my standards and what I expected.

“I loved every second out there. I loved every bit of the job . You get 14 days rest and recovery throughout the 6 months [on tour] and that was probably the worst bit. I didn’t want to come back to the UK.”

It was towards the end of the second tour that Jaco’s life changed. He was part of a successful mission that captured the leader of a terrorist training cell planning to carry out attacks around the Afghan election. On the way back from the mission, Jaco’s platoon came across a Taliban stronghold they didn’t know was in the area.

After 40-50 minutes of intense firefighting, Jaco was hit with a rocket propelled grenade (RPG).

“The rocket exploded right next to me, the blast ripped my arm off and a third of the muscular tissue of my left upper thigh. I was thrown in the air and [landed] about five metres from my original position. I landed badly on my leg and broke my ankle really badly.

“I remember hearing the guys still firing. All that’s running through my head is that I need to get back and help them out. I tried to hold my rifle in a correct firing position but it fell to the ground. I didn’t understand why. I looked down and realised I’d lost my left arm.”

“I tried to hold my rifle in a correct firing position
but it fell to the ground. I didn’t understand why.
I looked down and realised I’d lost my left arm.”

Jaco was aided by one of his teammates and admits if it wasn’t for him, he ‘probably wouldn’t have survived that night.’ A helicopter was sent in to pick him up, even though they were still under severe fire.

“Once on the helicopter, I knew I was going home. I just relaxed. I thought, ‘I can die, I can survive, I don’t care.’ I just gave in knowing I was going home, whether that was in a body bag or not.”

Rehabilitation

Once back in the UK, Jaco began his rehabilitation but couldn’t come to grips with his injuries straight away. He had gone from being in the ‘best shape of his life’ to ‘drinking protein shakes through a straw.’

Jaco Van Gass, Team GB, Paralympics, British Military, Parachute Regiment, Invictus Games, Cycling, Adventure, Everest, North Pole, caytoo, New Year, 2019, Goals

For someone who craved independence, suddenly, Jaco found himself in a “hospital bed [with a] catheter and a colostomy bag, very reliant on hospital staff and family members.

“In my mind I was still a soldier, I was going back to Afghanistan, but my body was like ‘no this is not happening.’ [My body and mind] were fighting against each other. I got very frustrated and angry easily.”

The ambition was to reach Headley Court, the Defence Medical Rehabilitation Centre. However, once there, he caught a virus and was sent back to civilian hospital. This forced Jaco to come to terms with his injury.

“In my mind I was still a soldier, I was
going back to Afghanistan, but my
body was like ‘no this is not happening.”

“That was really tough for me. That’s when I realised something serious had happened and that I might not be able to be a soldier anymore. My mind and body synced. Once that happened, it was like a fast forward button was pushed and my real recovery started.

“I knew to take things a little slower, step by step, set realistic goals and keep building on that.

“There is a fantastic environment created when you’re in Headley Court. Sometimes people look at me and think, ‘You’ve picked up horrific injuries’, that’s true, but I look at some of the guys at Headley Court and I’m lucky compared to them. There were triple amputees, guys losing their sight, extremely bad burn injuries and I could see them cracking on, having a smile on their face, doing things I [thought] I could do. I would grab that energy and inspiration from them to continue my journey.”

Sport was the next step in Jaco’s journey and played a huge part in his rehabilitation process.

“I went out with the mindset of ‘let’s see what I can and can’t do.”

As it turns out, Jaco can do a lot.

Sporting career

You hear a lot of the pain threshold and mental resilience that being in the armed forces brings. For Jaco,  ‘over the years [he’s] constantly pushed it further away’ and the ‘mental resilience you learn in the army’ gives you an ability to ‘push that little bit more, where someone else may give up.’

“You know just to hang on a little bit more and break through that pain barrier.”

This resilience and mindset has led to a number of remarkable achievements. Jaco was part of the record-breaking team of wounded soldiers to trek unsupported to the North Pole (joined by Prince Harry), climbed Alaska’s 6000m Mt Denali and, in 2012 with the ex-servicemen charity Walking With The Wounded, attempted Everest (narrowly missing the summit due to adverse weather).

When returning to England following the Everest attempt, Jaco was inspired by the London 2012 Paralympic Games and turned his attention to the triathlon.

“I was okay at the running, shockingly bad at the swimming and very good at the cycling.”

Whilst at school Jaco had played rugby but, after breaking his knee, he took up cycling and fell in love with the sport.

“You know just to hang on a little bit
more and break through that pain barrier.”

The GB Triathlon coach told Jaco to focus on his cycling. That’s exactly what he did and went on to win two Invictus Games gold medals in 2014, Gold and Silver medals in 2016 as well as representing Team GB all over the world.

However, the achievement he is most proud of is a Bronze medal in the 2018 Para World Championships.

Having made numerous sacrifices whilst trying to reach the Rio Paralympics, Jaco was not selected for the Games. Jaco began training his own way, taking a step back from Team GB. After riding a very good time in a competition, Jaco was asked to represent Great Britain at the 2018 World Championships in Rio.

“I had a chance to prove to them that I should have gone on
the plane and that I had a medal ride in me and I did that.”

The event would take place against the same riders and in the same velodrome as the Paralympic event Jaco had missed.

Jaco Van Gass, Team GB, Paralympics, British Military, Parachute Regiment, Invictus Games, Cycling, Adventure, Everest, North Pole, caytoo

“I had a chance to prove to them that I should have gone on the plane and that I had a medal ride in me and I did that. I broke the British record within my category and came away with a bronze medal.”

Whatever Jaco has turned his hand to, he has succeeded. His mental resilience and ‘never say die’ attitude has taken him to the top of mountains and podiums across the world, not allowing his life-changing injuries to hold him back. Next for Jaco is a mountain bike race in his native South Africa and, potentially, another Everest attempt. There is no doubt that, just like the rest of the challenges and hurdles Jaco has faced, he will succeed.

Tagged With: armed forces, everest, mental resilience, mental strength, Overcoming adversity, Paralympics

Katy Daley-Mclean MBE | Leading from the front

13 December 2018 by

Katy Daley-Mclean MBE recently received her 100th cap for the England women’s rugby team, an achievement that was covered across all of the national media. However, when Katy started playing the sport, it may not have been covered at all.

Katy was born into a rugby family but there was still a ‘massive association’ that rugby was a ‘boys sport’. Still, at five years old Katy’s father took her to the local club to get involved. She ‘just loved it and played mixed rugby up until age 12.’

Whilst Katy admits there were the odd negative comment surrounding a girl playing rugby with the boys, the ‘really supportive’ network of people around her meant it never had any real bearing on her.

As there was no female division for girls between 12-16, it wasn’t until Katy was spotted playing tag rugby at the Millenium Youth Games that she got back into the sport.

Women’s rugby on the rise

Fast forward to the present day and Katy has not only won the women’s Rugby World Cup as captain, but has made 101 international appearances and plays for Loughborough Lightning in the Tyrrells Premiership.

Domestically, Katy believes the the game has seen massive improvements both on and off the field.

“It’s a much better brand to sell and promote now. I think when you look at the media coverage, it’s not perfect but from when I first got capped in 2007 to now, there’s 100% improvement.”

England games are now shown on Sky Sports and ITV and attracted a record 2.6m viewers to the England vs New Zealand women’s World Cup final. It is not just on the TV, however, with more and more people attending fixtures. The fact that 17,440 people turned out for France’s 18-17 victory over England in this year’s Six Nations, a record attendance for a women’s international game, is a real indication of how much the game has grown.

women's rugby, participation, viewers, broadcasters, Katy Daley-Mclean

Katy believes this is a result of the Tyrrells Premiership, player power and the RFU’s reinstatement of contracts for England’s female players.

“For us as players, we’re now doing a better job at making the brand sellable, the RFU are putting their share in with the contracts and then you look at the Tyrrells Premiership, it’s made a massive difference to the standard of the game and it’s making the domestic game much more watched and supported.”

The increase in supporters the Tyrrells Premiership also transfers through to a higher level of interest in the England women’s team.

It helps that ‘women’s sport is still in a place where it’s accessible’, but Katy credits the women’s World Cup, that was held in England in 2010, and the Red Roses World Cup victory in 2014 as landmarks that shifted the perception and narrative around women’s rugby in the UK.

Not only did Katy win the 2014 World Cup as captain, but she did so whilst working full time as a primary school teacher.

Describing the tournament as the ‘highlight of her career’, the best thing about the victory as captain was how well the team gelled and the experience taught Katy how to cope with the pressure of performing well but also leading the team.

Surviving the leadership pressure cooker

In dealing with pressure, Katy admits she had different strategies, but the team around her were vitally important.

“It was a little bit about offloading, making sure everything didn’t build up to the point where it all fell out, making sure there was the opportunity for other people to speak and, even though I was captain, I had a really good leadership group around me.

“There was four or five girls and the weight was shared amongst the group. There is no way a single person could do it on their own.”

Similarly, Katy believes that to be a good leader you need to ‘be yourself’ and get others involved.

“In my early years, I tried to be a mix of everything. You can’t be everything to everyone. Once I learnt that lesson, it was about being yourself, but finding your weaknesses and bringing in other people around you in your leadership team.

“That was a massive lesson for me, using the likes of Sarah Hunter, my vice captain, whose strengths were my weaknesses. That’s what made us a really good team, we filled all the gaps.”

Preparation is also key, making the task of leading much easier when everyone knows their role.

“By the end I really enjoyed not having to micro manage, being able to sit back and trust that everybody would do their job and that we’d done enough prep in the build up that people knew what was expected of them.”

Equally as important is the ability to read the room as different situations dictate different reactions from your leader or captain.

“Sometimes you might need to get stuck into [them],” Katy explains, “sometimes it might just be really process driven.”

Katy uses the example of the World Cup final in 2014. As a professional athlete, you shouldn’t need much motivation when competing in a final, so for Katy, it was focused on making sure the players were fully prepared for the task ahead.

“There’s a fine balance between being emotional and being ready to play, being very focused and being prepared. As captain, it was about the build up. Making sure we just kept repeating our processes, how we were going to start and what we needed to do to dominate over Canada.

“Before the whistle, it was getting into the girls that this wasn’t going to happen just by being there, we had to make it happen and I think that’s about reading the mood of the team.”

Creating role models

Katy clearly got it right, with England winning the game against Canada 21-9. The group of women that lifted the World Cup in 2014 immortalised themselves as champions of female rugby in the UK. Now they should be pointed at as living examples that, as a female athlete, team sports are a viable career path. They are the role models for the next generation.

“It’s about providing an opportunity for young girls to realise they actually you can do a team sport as a profession. You don’t need to be a dancer or a gymnast, you’ve got other options. That’s the big thing about women’s sport isn’t it? It’s cool now.

“When I look back at my career and the group of players that have been around, the likes of Tamara Taylor, Sarah Hunter, Danielle Waterman, Rocky Clarke, when you look back at what they, as a group have achieved, it’s something to be extremely proud of.

“When I was younger there was no real association with a female team sport to think ‘wow I want to be like her.

“If we’re inspiring young girls to think, ‘Actually I want to go and do what they’ve done’ then that’s brilliant.”

Katy recently received her 100th cap for England and admits it ‘couldn’t have happened in a better way’. Beating the USA 57-5, Katy scored a try and picked up the player of the match award in the process.

“It was a perfect evening. The amount of messages I received from people both associated and not associated with the sport was pretty overwhelming.

“The game was great, my sister and niece came out with me, my cap was presented by my dad and we won so to be honest it couldn’t have been any better.”

Moving forward, Katy believes the most important thing for women’s rugby is the involvement of sponsors.

“For me, the next big thing is getting more main sponsors across the domestic league. It’s just going to improve the ultimate standard of the game, filtering up and filtering down, because of the resources the clubs will have available.

“The beauty about the contracts coming back is that they’re not short term. That shows how important the women’s game is to the RFU, it’s a big statement of intent from them. It also shows that, because of what other unions are doing, nobody wants to be left behind.

“Hopefully, what comes out of that is brands want to be a part of women’s sides because they see the value in it. Until that happens you are missing a piece of the jigsaw.”

The future for Katy is all about enjoying her rugby, playing for Loughborough Lightning in the Tyrrells Premiership and continuing her glistening career for England.

“I’d love to get a contract with England to see what’s left. If I’m still enjoying it and still adding value to the white shirt, I’d love to stick around.”

Are you interested in working with Katy? Check out her commercial opportunities and inspire your team through an authentic, legendary rugby star. 

Tagged With: leading from the front, Legend, MBE, Women's Rugby

“I am proud of who I am, I never had that before”

13 December 2018 by

Running represents a multitude of things to different people. For some it is a way to get fit and lead a healthy lifestyle. For Mimi Anderson, it started off as a way to get ‘thin legs’, but resulted in numerous course records, world records and a whole host of adventures.

Starting at the age of 36, Mimi admits she couldn’t run for longer than 30 seconds without losing her breath.

Mimi Anderson, Ultra Marathon, Extreme, Endurance, Ultra-Running, MdS, Marathon des Sables, Mental Health, Mental Resilience, caytoo

“I stood on a treadmill and I had no idea of what I was doing at all. I felt very self conscious, like everybody was watching me.”

After one mile, Mimi built up to three, but it wasn’t until she took her running outside that she fell in love.

“I remember the first time I went and did a run outside. I absolutely loved it. It gave me a sense of freedom, I felt as though my feet had been given a pair of wings.”

However, Mimi leapt from running rookie in 2000 when she signed up to the Marathon des Sables (MdS). Described by the Discovery Channel as the toughest footrace on earth, the MdS is a 251km race over 6 says in the Sahara Desert.  At the point of accepting the challenge, Mimi had only ever run 13 miles.

“Up to that point, it’s ridiculous, I didn’t even know that half-marathons and marathons existed. The first thing that attracted me [to the MdS] was the adventure.

“I thought ‘Yes, I’m a mother and wife and I’m not a fantastic runner, but why can’t I do that?”

“I remember the first time I went and did a run outside.
I absolutely
loved it. It gave me a sense of freedom,
I felt as though my feet had been given a pair of wings.”

Since that first race, Mimi has broken the World Record for running from John O’Groats to Lands End and the length of Ireland, as well as competing in numerous ultra-marathons that make your legs weak at the thought of them.

However, whilst facing the inevitable challenges that come with running in some of the most extreme environments in the world, Mimi has had to face up to many mental health battles of her own.

“My father’s jobs in the British Army meant that my sister and I had to have nannies.  Unfortunately from the ages of 6 – 8 our nanny was incredibly abusive towards me, something that my parents had no idea about as I had to keep it a secret otherwise she threatened to “be nasty” to my sister if I said anything.  As soon as the abuse was discovered I never saw her again.

“The brain is a very clever machine, and I erased these two years of my life from my memory, all the nasty things that happened to me, but it all came back in the form of an eating disorder when I was at boarding school at 14.”

Mimi suffered with anorexia for 15 years.

“Oh God, it’s horrible, I wouldn’t wish it on anyone. You become an expert liar, telling people you’ve either eaten or you’re about to eat.

“If you have to eat anything, you are then constantly thinking of ways to get rid of the food you’ve just eaten.

“I never did it because I wanted to be thin. People think it’s all about the weight, it isn’t at all, it’s a mental illness and the only way I felt I had any control of my life was through food.”

 

Mimi Anderson, Ultra Marathon, Extreme, Endurance, Ultra-Running, MdS, Marathon des Sables, Mental Health, Mental Resilience, caytoo

It wasn’t until the birth of her second child that Mimi realised she needed to get help.

“I just thought ‘I can’t have this cycle going on continuously throughout my life, it’s not fair on my kids’. It was a long hard struggle.”

“People think it’s all about the weight, it isn’t at all,
it’s a mental illness and the only way
I felt I had any control of my life was through food.”

Running had a huge impact on Mimi, finding a way to develop a healthy relationship with food again as well as repairing her confidence. It gave her a new way to think about food.

“In order to run I needed to fuel myself, teaching me that food wasn’t something to be afraid of and giving me a newfound respect for my body.”

Having an eating disorder and then the abusive nanny beforehand, your confidence is dashed.

“Yes, I probably came across as quite a confident person but I used to be anxious and I had no sense of self worth.”

“The running has given me a sense of self worth and a few years after I started, even if I was doing things badly, it wouldn’t matter. I’m still proud of who am I and I never had that before.”

Mimi has overcome personal grief as whilst competing in the 6633 Arctic Ultra in 2007 (a 352 mile self-sufficiency race across the Arctic) Mimi’s father sadly died.

After checking her emails at one of the checkpoints, receiving no bad news from home, Mimi set off on the next leg of the race.

“About two minutes after leaving the checkpoint, I felt as though I had been punched in the heart and I couldn’t breathe. A huge sense of loss overwhelmed me and I knew that my father had passed away.”

“I knew my father was incredibly proud of me and everything I did. I knew without a shadow of a doubt that he would have wanted me to to finish.”

My love for my father gave me the strength to keep moving forward, I didn’t want to stop as I would have let him down.  His love and belief in me gave me the strength. That’s how I knew I could continue.”

Not only did Mimi win the race, she finished 24 hours ahead of the runner-up.

Mimi’s obstacles didn’t stop there. During a recent run to break the Female World Record to run across the US, a distance of 2,850 miles in 53 days, Mimi was dealt a huge blow.

“The only person who could get me out of the
black hole I was in was myself, if I didn’t it was going
to be an extremely difficult journey for my family.”

Having covered 2,217 miles in 40 days(three quarters of the way across the third largest continent in the world) and on track to break the female world record, she had to stop. She was in excruciating pain and, had she carried on, was looking at the possibility of having to have a total knee replacement on returning home.  It was the end of her running career.

Mimi Anderson, Ultra Marathon, Extreme, Endurance, Ultra-Running, MdS, Marathon des Sables, Mental Health, Mental Resilience, caytoo

“That was beyond devastating. I’ve had to re-find myself and completely re-evaluate where I am and who I am.”

“I found it very difficult and when I got back from America I did want to hide. I don’t mind failure but I felt everybody was going to ridicule me and I felt totally ashamed.”

During her run in America, Mimi received lots of negative comments from online trolls but her team kept the comments from her during the run. When she was back, however, they continued.

“I found myself going into a black hole, but somehow I had to find a way to pick myself up. The only person who could get me out of the black hole I was in was myself, if I didn’t it was going to be an extremely difficult journey for my family.”

“That one decision to run the MdS back in
2000 completely changed my life for the better.”

Throughout Mimi’s running career, she has had to keep extremely strong mental strength. Not only to finish the mad challenges she sets herself, but also to overcome an eating disorder, a career ending injury, the death of her father whilst competing and online trolls.

None of this has stopped her yet. Okay, she can’t run, but now Mimi is focused on cycling and swimming. Having just cycled the length of the UK, Mimi is aiming to cycle the Pacific Highway in America, 1884 miles from Vancouver to the Mexican Border, as well as learning how to swim.

“That one decision to run the MdS back in 2000 completely changed my life for the better. I hope that, in turn, it shows my kids and other people you don’t have to be an elite athlete, you don’t have to be particularly special. If you work hard, have a touch of determination the results can be fantastic.”

Tagged With: Endurance, Mental health, mental resilience, world record

“We’re innovative and we punch above our weight”

24 November 2018 by

GB Taekwondo is world class. The Ten Acres Sports Complex is located on the outskirts of Manchester from Monday to Friday, competition permitted, you will find taekwondo’s established Olympians and future Olympic hopefuls training.

After their success in recent Olympics, UK Sport increased GB Taekwondo’s funding to £8.2m for the four year cycle leading up to Tokyo 2020, a 22% increase on the backing they received for the Rio 2016 Olympics.

GB Taekwondo’s head office is stationed next door to the training hall. The office Matt Archibald, CEO of GB Taekwondo, assigned us on our visit to the centre had a window through which we could watch the athletes train first hand.

Matt Archibald, ceo, GB Taekwondo, Olympics, Team GB, Paralympics, Tokyo 2020
Matt Archibald, ceo of GB Taekwondo

“I have worked in Canary Wharf and central London for sports organisations and it’s not the same feeling as working within a world class programme.”

“The biggest highlight is the close association with the
sport and athletes. Being right there in the coal face
in my office, you can hear them screaming, kicking
and shouting when they are training.”

“The biggest highlight is the close association with the sport and athletes. Being right there in the coal face in my office, you can hear them screaming, kicking and shouting when they are training.”

Taekwondo represents a real success story for Team GB. Having only been recognised as an Olympic Sport in 2000, they have gone on to win 6 medals across 5 Olympic Games.

GB Taekwondo, Olympics, Team GB, Paralympics, Tokyo 2020, caytoo, growth, Matt Archibald

“I think the main selling point for GB Taekwondo is we’re innovative and we punch above our weight. We are a small squad with fairly small participation yet we compete with the likes of the Korean team. We are always looking for ways to get the best out of everything we do.

“You ask anyone in there, they are trying to help athletes win medals. We’ve been blessed with some fantastic athletes.”

Damon Sansum, Mahama Cho, elite athlete, GB Taekwondo, Olympics, Team GB, Paralympics, Tokyo 2020
GB Taekwondo athletes at the training centre in Manchester

Matt explains that taekwondo offers the chance for a brand to be involved with a sport that centres everything they do as an organisation, and as individual athletes, around a few key values: commitment, ownership, responsibility and excellence (CORE).

“We are still open for that title sponsor, the main sponsor
of the whole team and the whole sport. There is definitely
potential out there, especially with the Olympics less two years away.”

“You have to have that mental toughness, you have to have that bravery. It is a daunting place and whilst we are very much a team and a squad up here, it’s an individual sport and these guys have to go in and do battle.”

In addition, Matt outlines consistency, dedication and respect as traits GB Taekwondo stand by.

“You will very rarely see bad tempered matches. That respect comes from the martial art, but it’s reinforced by our coaching team and everything we do. The behavioural standards are extremely high.”

GB Taekwondo already have  sponsorship deals with brands such as; Mooto, High 5 and Reflex Nutrition, Bosu Body Bar, Hill Dickinson and Hakim Group amongst others. Yet they are still without a headline sponsor.

“We are still open for that title sponsor, the main sponsor of the whole team and the whole sport. There is definitely potential out there, especially with the Olympics less two years away.”

Within a title sponsor, a brand could have naming rights for the centre in Manchester, as well as appearing on the athletes combat suits, a new opportunity in the sport as branding was previously banned.

“I think with sport you have to connect on some sort of
emotional or value level. That’s not to say cash isn’t important,
you’ve got to have that conversation, but it does appear to be more than that.”

But a title sponsor is not the only opportunity GB Taekwondo has available,as they are now in the second phase of developing their training centre. On-site accommodation and improving the facilities available to the athletes, such as ice baths and wearable technology, are just a few of the additions they are looking to make. All of this is open to collaboration with a brand.

“We work in partnership with Manchester City Council and the Eastlands Trust. We could negotiate something that is in everyone’s interest. We are flexible.”

But it is not just cash GB Taekwondo are after. Yes, in negotiating sponsorship, cash and finances are a factor, but a true partnership is as important for Matt and the organisation.

“We always like working with, and we are lucky to work with, really good people. There tends to be a level of connection and a mutual respect. Where that exists you tend to enjoy and learn so much it.

“I think with sport you have to connect on some sort of emotional or value level. That’s not to say cash isn’t important, you’ve got to have that conversation, but it does appear to be more than that.”

In a similar vein to athletes, Matt acknowledges that building upon the success the sport has enjoyed on the Olympic stage is the biggest challenge he faces in running GB Taekwondo.

“Maintaining that Olympic success, it’s easy for me to say, is what we are here to do. To have very successful teams and continue that upwards trajectory.

“You’ve got to keep evolving and improving.”

Matt Archibald, GB Taekwondo, Olympics, Team GB, Paralympics, Tokyo 2020If you want to learn more about how to perform under pressure, click here.

Tagged With: gb taekwondo, marginal gains, mental resilience, mental strength, Olympics, Paralympics, success, Tokyo 2020, world class

“Natural movement is a lost art” | Shane Benzie

19 November 2018 by

As a former ultra runner Shane Benzie found that, after competing for years, he was punishing his body in a way that other athletes were not.

Shane set out on a mission to find a better way to move and to fully understand natural movement. He needed to get off the track, away from the city and out into the real world where people were free from the constraints and pressures the developed world puts on our body. Natural movement is found in natural environments. 

how to run naturally, Shane Benzie, Running Reborn, caytoo

A better way to move

After failing to find a more effective way to run online, Shane decided to go on a journey to find a better way to move. 7 years later, after setting up his coaching and performance company, Running Reborn, he is still on that journey. Only now he has worked with numerous elite athletes, including world record holder Eliud Kipchoge, former world record holder Wilson Kipsang, leading Team GB ultra runner and caytoo athlete Tom Evans and Tom Daley and the GB Diving team.

Shane’s coaching is based on the nature and efficiency of movement and, as research suggests that running on a treadmill creates ‘contrasting biomechanics from those produced running in a natural environment’, all of Shane’s training takes place outside.  

He has worked in extreme environments all over the world including; the African highlands, the Amazon, the Himalayas and the Arctic. All in his pursuit to discover the lost art of running.

“I believe that for a runner to move well, we really
need to move the way in which our species was designed to move.”

The ‘outside’ lab

Whilst training, Shane places motion sensors on the athletes, as well as videoing their movement. This allows him to create a ‘360 degree video of the whole body’ and, therefore, educate athletes on how to move more naturally.

As it is vital that his training takes place outside, all of Shane’s technology is portable. However, to get even more emerged in the environment he works in, Shane aims to turn a Land Rover Defender into a laboratory on wheels. This high-tech training hub will allow him to move around more freely with the athletes, as well as track and trek in the terrains in which they train.

“I’m really looking to upgrade the way I move with athletes. I’m going to create a moving lab so I can chase people around on Dartmoor, get down onto beaches into forests and through the woods.”

Elasticity, fluidity, synergy and connectivity are vital to Shane’s practices, but so too is tension. Tensegrity, the idea that a structure is is stable through elasticity and tension, is deeply rooted in Shane’s theory to natural movement.

“As a human, all the bones in your body are floating. No bone touches another bone. It’s held together in a sea of tension [muscles, ligaments, tendons etc].

“If we put height into our body then we move with a lot of elastic recoil. If we have big changes, such as leaning on one hip or sitting down a lot, we start to take out the tension in the body.”

Posture and form are key in the way you move and this elastic system is never more than 7 months old.

“The elastic system that binds us together is responsible for the recoil and elastic energy we create,” Shane said. “ That’s never more than seven months old so any of us can start working on it today and it will change pretty quickly.”

https://www.youtube.com/watch?v=arMd3OmMP1s

Why is this important for athletes? Shane uses the example of a footballer. Whilst they may have been drilled on how to move with the ball and the movements they need to make off the ball, there are massive gains to be made in the way they move away from play.

“How a player moves very quickly to the other end of the pitch with the ball not in his sights tends to be on auto-pilot. If he or she does that with some thought and efficiency in movement, next time they need to run the length of the pitch, they’ll have a lot more chance of doing that with efficient energy.”

Shane’s skills can be applied to any sport that involves running in order to get marginal gains. Whether it is the three steps of a GB diver, or the 250,000 steps of the GB 24-hour running squad.

Shane’s methods are also extremely effective for disability athletes. The way we move is unique to each individual. No two people move in the same way, your movement is like your fingerprint.

“Our movement is an accumulation of idiosyncrasies. When you’re working with a para-athlete, there is the opportunity for some big imbalances.

“I’ve worked with some amazing athletes where we have been able to create more balance and symmetry than in able bodied runners.”

“We live in a surreal place in the Western world. We no longer
move, or interact, in the way that our species would have done.

Shane is also able to work with blind runners on the visualisation of their movement. By training them to recognise what natural, elastic and fluid movement feels like, they can walk out onto the track full of confidence.

“If you can get an athlete feeling confident when they walk to the starting line because they know they are balanced and what their symmetry is, it makes a huge difference. The mind is just as important as the body.”

The office is dangerous!

But rather than just studying elite athletes, Shane looks at the way humans move. In order to obtain this information, Shane has been to Kenya, Uganda, India and Mongolia to spend time with runners in Ethiopia, Sherpas in the Himalayas and tribes in the Amazon.

how to run naturally, Shane Benzie, Running Reborn, caytoo, Kenya

“I study natural movement. In the Western world we’ve forgotten how to move naturally. A lot of my work involves travelling to different environments, so if I go to the Amazon, I will analyse and research athletes, but also look at the way the indigenous people move as well.

“I believe that for a runner to move well, we really need to move the way in which our species was designed to move.”

When it comes to movement, Shane believes there is a lot the Western world can learn from the East.

“We live in a surreal place in the Western world. We no longer move, or interact, in the way that our species would have done.

“In a lot of the places I go, people don’t sit, if they are static, they squat. We can spend 8-9 hours a day sitting in a chair.”

In the UK, the office is a dangerous place. Shane believes the amount of time we spend sitting down is massively unhealthy, so much so that it should be considered a health epidemic.

He also believes the West is massively missing is a sense of community.

“The power of the group is one of the most important
things that I have come across with athletes.”

“Communities aren’t what they were. I think they’ve broken down to a large degree and this power of the group that I love and see whenever I go travelling, we don’t really seem to have.

“The power of the group is one of the most important things that I have come across with athletes. We should take pride in what we do and enjoy it, but try and interact with as many other athletes as we can. That is incredibly motivational and something we can all learn from.

“That’s why I’m working with caytoo, it’s a great way of networking. Not just for athletes, but for coaches too.”

A more dynamic future

Shane’s mission of discovery shows no sign of slowing down. Firstly, he is off to Namibia with adventure sports specialist Beyond the Ultimate, then to Kenya, the Himalayas, India and finally Mongolia to continue his education on natural movement.

As well as his extensive travels, Shane runs a charity in Uganda that helps local children to kick substance addictions through running.

After starting to work in Uganda, Shane found that a lot of street children were living on rubbish tips, addicted to alcohol and drugs.

“The idea was to get them running as part of their daily routine to get them interested in their health”, Shane explains, “That worked really well and the older children are now coaching.

“Next year we’ll have the first generation of coaches teaching other coaches. It’s something I’d like to spread throughout Africa.”

Shane also has a three-book deal with Bloomsbury, with the first book on his studies, titled The Lost Art of Running, documenting all the lessons and inspiration he has collated on his travels. Yet, despite having worked with world record marathon runners and Team GB athletes, Shane’s lessons aren’t just for elite athletes, they can be applied to everyday life.

If you’re interested in connecting with Shane, click here.

Tagged With: Community, how to run naturally, marginal gains, movement, Performance

Sleeping your way to the top | Dave Gibson

16 November 2018 by

Along with food and exercise, sleep is essential for a healthy mind and body and a key component of performance. Sleep expert, Dave Gibson share his five top tips for getting good quality sleep. 

With cognitive processes, and coordination impaired by a lack of sleep, it’s now proven that those athletes who enjoy a better night’s sleep get fewer injuries than those who don’t sleep as well.

What’s more, as Growth Hormone is secreted in the deeper parts of sleep, the body’s natural recuperative ability is also dependant on getting a good night’s sleep.

Outside of these key components emotional balance and creative thinking are just some of the other benefits to a good night’s sleep. So, here are five simple top tips to help you optimise your sleep.

1) Get up at the same time every day

Getting up and going to bed at the same time seven days a week will help strengthen your circadian rhythm (body clock). This means the end of those late lie-ins at the weekend, which create a side-effect call ‘social jet lag’. This is basically a minor dose of the traditional ‘long-haul-jet lag’ which knocks our body clock out of cinque and reduces performance. Catch up with short naps in the day rather than making up for lost sleep at the weekend. This leaves you with a consistent morning routine which will help you get to sleep more easily at night.

2) Try to exercise in the outside in the morning if you can

Exercising outside, to get a dose of sunlight first thing, sends a signal to your brain to increase your production of serotonin (the wake up and feel good hormone) and boosting cortisol production which gets your body going. Cortisol levels rise in the first 30 minutes after you wake and signals the body to become more alert.

3) Avoid caffeine first thing and drink water with your breakfast instead

Water is the best drink to have when you wake up, instantly hydrating you. However, tea and coffee are diuretics, which encourage you to lose water through urination. In addition, if you have caffeine first thing its effect as a stimulant is being added as a pick me up on top of your body’s peak level of cortisol production.

This natural stimulant is already working to wake you up naturally its own right. In terms of the most effective timing for coffee it is best to time your first cup of coffee for around 60 minutes after you wake. This then gives you a mid-morning boost after you natural Cortisol is declining. Remember to always stop your caffeine intake after lunch to prevent it keeping you awake at night.

4) Don’t tech yourself up in bed

With 80% of us now using a phone as an alarm, it’s a big ask to leave your phone charging overnight outside of the bedroom. However, this would be perfect sleep hygiene, with all sleep specialists advising to use the bedroom for sleep (and sex only) and to keep all technology out of the bedroom. Putting dimmers or night time modes on tech will reduce the effect of the blue light from screens (which stops your sleep hormone from being produced).

However, it is the stimulation of tech and the association it generates to activity other than sleep which you need to avoid. By eliminating the use of tech from the bedroom your brain then ‘re-learns’ to associate the bedroom with sleep and not work or social media. This then makes it easier to switch off when you enter the bedroom, rather than overstimulating you and preventing you getting to sleep.

5) To nap or not to nap – that is the question.

Napping is a natural way of catching up on lost sleep. Equally, it is something we are designed to do with the Siesta period after lunch still observed in many parts of the world. However, there is a time and place for naps and some simple suggested guidelines. The first rule of napping is that if you suffer from insomnia then you should not try napping to top up your sleep.  Instead, work with your GP or specialist to build your nightly sleep pattern back to normal.

The second is to not nap close to your bedtime as it will make it harder to get your nightly sleep. We all need to sleep at night as it appears that the gold star quantity of deep sleep occurs late into the night around 2am to 4am.

Finally, get the length of nap sorted. We now know that people sleep in 90 minute cycles – not hours – and typically have about 5 full cycles a night (give or take – around 7 ½ hours on average for adults). These cycles go from light to deep to light sleep. If you are napping in the day, go for either 20 minutes (light sleep) or 90 minutes (a full cycle) which avoids you waking in the deeper (groggy) part of the sleep cycle.

To find out more about Dave, or for more information on how to transform your sleep, visit: thesleepsite.co.uk

If you’re an athlete interested in improving the commercial side of your career and better connect with brands, register with caytoo here.caytoo

Tagged With: Athlete, getting good quality sleep, Performance, sleep expert

“I don’t sleep with brands on the first date.” | Tom Evans

16 November 2018 by

Tom Evans, brand ambassadors and public speakers, ultra endurance, extremeTake two unplanned stopovers, 35 minutes of CPR, one saved life and zero bags of luggage and you have Evans’ turbulent journey to our teaser launch event in June. This determination to honour an invite was true-to-form for him.

His running career may have started as a drunken bet, but he’s since become Britain’s best-ever performing Ultra Marathon athlete, finishing 3rd in the notoriously tough Marathon des Sables (MDS) in 2017 and taking individual bronze and team silver at the World Trail Championships in 2018. He recently left his role as a Captain in the British Army and is an ongoing ambassador for military charity Walking With The Wounded. Evans tells caytoo how he build meaningful brand relationships based on shared values.

caytoo: You’ve just arrived here from Arizona, what were you doing there?

Tom: My main sponsor at the moment is Hoka One One, a brand who’s really driving for a big race this year called Ultra Trail Mont Blanc. All of the Hoka elite athletes went to Flagstaff, Arizona and I managed to link in with the US runners and do lots of training with them. Flagstaff is a hub for professional and international athletes from all over the place, from track runners to triathletes to marathon runners.

It was a bit of research for me to go to the US and to see the market for ultra runners and trail runners and how different it is to the UK – a lot can be done to grow the UK and European markets quite substantially. It’s really interesting just having a look at the structure of athletes’ contracts and the guys who have been doing what I want to do for 3-4 years. It opened my eyes.

caytoo: What’s your philosophy on working with sponsors?

Tom: It’s really important to achieve athlete buy-in. An athlete has to believe in the company. For me it’s been as much ‘working-with’ rather than ‘working-for’. I work alongside mine, I call my sponsors my partners. I want to be as much a part of their journey as they of mine and grow as an athlete and as an individual with that brand.

I’ve got a very slow approach with brands. I definitely don’t sleep with a brand on the first date. Probably don’t even kiss them on the first date. Maybe a slight hand on the lower back. But I want to have that buy-in from that brand as much as myself. I want to know that we’re both working towards the same thing and understand each other, rather than jumping straight in. If a brand were to say “right that’s £40k for the year, go and do what you want to do”, I’d be like, great! But actually I want to work WITH you. It’s a two way process.

“I’ve got a very slow approach with brands.
I definitely don’t sleep with a brand on the first date,
probably don’t even kiss them”

I won’t just sign for the opportunities that a sponsor can give. For example, a company recently sent me a hydration backpack which just tore me apart on a four-hour run. I said thanks so much for that but it doesn’t work for me. I want to make my own pack, to test myself physically and mentally and say this is the ideal pack that I would love to race in. Let’s make a couple of prototypes. I’ll wear it for racing and then in a year or two, let’s get it on the market. I’d want that from a brand rather than choose a certain brand because they’ve offered me the most money.

caytoo: What challenges do you face in attracting sponsorship?

Tom: Like other athletes who want and need exposure in order to improve their performance, it can be very competitive. For example, if Nike is modeling a new T-shirt, it’s easier for them to throw more money to get a model to do it because they know what to do rather than some scrawny athlete who’s got horrendous tan lines everywhere and who feels a bit awkward in front of the camera.

Also, I think a lot of people take for granted how difficult the life of an athlete is. Take a 100m runner for example; you might race a total of 30 seconds for two heats and a final during a championships. But that has taken them three months of training. It’s not Monday to Friday 9-5, it’s Monday to Sunday, dedication, grafting, good times and bad times, making sacrifices. This makes it hard to find time to work on the commercial side. I went to a friend’s wedding last week and left at 10:15pm. So boring, but I’ve got to be up in the morning to train.

“I don’t like doing social media for me but it’s a necessary
evil because I need to grow my brand”

Another area is that I didn’t have social media until after the MDS, I don’t like doing it for me but it’s a necessary evil because I need to grow my brand, I need to grow my presence. A lot of my sponsorship opportunities then come through social media.

caytoo: What’s your unique selling point?

Tom: I’m the first in the UK who’s really going for ultra running. It started from a bet. I had no real running history whatsoever. I haven’t come up through the ranks on the track and the road. This opportunity just presented itself and I was prepared and willing to take that risk. I like to think I demonstrate that in my racing, taking risks and pushing my limits to see what I am capable of achieving.

I am also that much younger (26), people who do ultra running and trail running are typically slightly older. Looking at my social media, 80% of my following is within the 24-30 age demographic, which for what I’m doing is incredibly rare. I’m attracting a younger market which these brands haven’t got access to.

Gone are the days when you can afford to be a slow ultra runner because it’s just so competitive and the age is a huge thing. But also, having the army behind me and having gone to public school, being personable and chatty and taking time to talk to people in and around races. I think I’ve been stopped in the street a couple of times now and it’s been so exciting! I’m like, “can I take a photo of you taking a photo of me?!” I have fun with it and enjoy the journey. So my USP in summary is a military background, an ability to take risk and then the age.

“I want to be a the forefront. I want to put
British
trail running back on the map”

I want to be a the forefront. I want to put British trail running back on the map. Participation is pretty high now but it is certainly growing and will continue to grow. I’d love to spearhead the growth in UK, Europe and the rest of the world.

caytoo: Who was your first brand endorsement? And how do you go about getting sponsorship?

Tom: I started in April in the middle of the financial year, so brands had already done all that budgeting. Lots wanted to give me kit, but in theory there is no money. And as of now we’re looking at talks with brands for next year. It all came from me basically emailing out saying “Hi, I used your kit for the MDS and came third, the best ever European performance in the race. It would be great to have a chat.” It takes a lot of time even through the amount of emails you just copy and paste but then cock up with the wrong brand name or something.

I’d been given kit by Runderwear, Compressport and Hoka One One last year and then formally signed a one year contract with Hoka and Precision Hydration in January this year. So we’ll be in a good position to negotiate come the end of this year. Those are the main ones and they’ll be life changing.

After my second race I started approaching a couple of management companies. I Googled and ended up coming across a company called Areté, owned by a guy called Simon Bayliff. I’ve definitely still got my relationship with brands but this partnership has meant I don’t have to have those awkward conversations. For example, I’m currently outperforming my contract. Simon has worked with some great companies, he’s got amazing contacts and can plant the seed with other brands. I’ve recently started working with Oakley and the hope is to move into that elite field. I genuinely use their products, I’ve always bought their glasses.

caytoo: Which areas of brand endorsement are missing? Who would you like to work with?

Tom: I’m finally doing some work with Red Bull who are one of my top brand choices to work with. But they don’t even look at you on a first date. They are the slowest moving, because they’re weighing up “do we like this person? Do they like us? Are they performance driven?”

“Red Bull are slow moving, because they’re weighing
up
“do we like this person? Do they like us?
Are they performance driven?” “

I recently had a session with Red Bull at one of their athlete testing facilities in Manchester. It’s four hours of physio working with any little injuries you might have. I’ve then been invited out to their athlete center in Austria for a week of testing, which money can’t buy. I genuinely really like the brand. I like what they’re doing, where they’re going and where they’ve been. But I haven’t signed anything with them.

Mine and Simon’s approach is doing things really slowly and not committing too much to anyone, so for when the big opportunities do arise, it’s an easy one to say yes. For the last 10 days, Simon has had meetings with both Adidas and Nike about trail running in the UK. It’s having those options. Going back to my principles of, “do I like the kit? Do I like the brand?” I’ll think about athlete loyalty and rate the product on a piece of paper just to make sure that I get what I want. But then also the brands get what they want, rather than me pretend to be something I’m not.

“My challenge is staying as true to myself and my
morals as I can, whilst realising that getting
a free pair of trainers doesn’t pay the rent”

My challenge is staying as true to myself and my morals as I can, whilst realising that getting a free pair of trainers doesn’t pay the rent. This is how I make my living, I have to make money.

caytoo: How do your military responsibilities work alongside your running commitments?

Tom: For the last year it’s been great because I’ve still been supported by the British Army so I haven’t had to worry about making money. Up until Christmas I was still working full-time. The Army, when based in the UK, is basically a 9-5 job. Before Christmas it was Monday to Friday and I’d just fit my training in around work. I ran around 13-15 hours a week, but fitting recovery in was difficult. When I then got selected to race for Great Britain in the trail running World Championships, the Welsh Guard said, “Congratulations. For the next six weeks, do whatever you can possibly do, in order to do as well as you possibly can.” So a specified task was a podium at the World Championships and I thought, right! And I haven’t been to work since.

I actually left the army on 28 July because I’m very much an all or nothing person. Firstly, I would be doing my soldiers a disservice because they need all the attention I can give them. If I’m not able to do that then I’m failing them and therefore failing myself. Same with my running. You’ve got to be pretty selfish to be a full time athlete, make certain sacrifices and be very dedicated in certain areas. Some people can manage that really well, but I’m such an all or nothing person that in order to do something really well, I have to fully buy into it.

It’s not just the running, it’s everything that goes with it; the fitness testing, the physio, the massage, the psychology, the yoga, the stretching and recovery sessions. I try and sleep every afternoon because I want to do this. I want to have longevity in my running career, not just for my performance but also I want to inspire people to do this. Even if its not purely within sport.

I went straight from boarding school to the British Army, I’m the most institutionalised person ever. I can just about do my washing. I’ve never paid a bill. I wouldn’t know what to do if a boiler broke. I Google everything. But an opportunity has presented itself having weighed everything up i’ve just dived into the deep end.

I signed up to the MDS, my first race from that drunken bet and everything has just flown from that, becoming a bit of a yes man and seeing what offers and opportunities present themselves. I want to show that it is possible. You don’t have to go down the stereotypical route.

“You have to be incredibly proactive with
the time you have between training sessions”

caytoo: What key advice would you give other young athletes today about attracting sponsorship/brands?

Tom: You have to be incredibly proactive with the time you have between training sessions.

One of my thousands of mottos and slogans is, find something you love and then figure out a way to get paid for it. If you are lucky enough to be able to do it then go at it 100% because if you don’t try you’ll never know.

caytoo: Any thoughts on Asics’ recent campaign to create a new dark running track designed to take away distractions whilst running?

Tom: It’s pretty cool. It’s different. Asics are a great brand, but from knowing a couple of their athletes they’re not supported very well. They come up with these big headline campaigns but this one wasn’t actually their idea. It was Pro Direct Running who are a big internet sales company. It was almost like a smaller version of Nike’s Breaking2, but great to get the athletes in and supporting them.

“A lot of the time, if a brand wants to shoot some content
they end up using social media influencers rather
than athletes because they go for bigger reach”

A lot of the time, if a brand wants to shoot some content they end up using social media influencers rather than athletes because they go for bigger reach. People may notice them slightly more and they’re potentially more relatable. But it just means the athletes don’t get that exposure they need to be able to perform at their best. It’s almost the vicious cycle effect. An athlete performs really well, gets sponsorship and then in order to keep performing really well, needs to maintain sponsorship. The more sponsorship an athlete gets the better their performance because they’ve got less stress. They’re not worried about bills or thinking “how am I going to pay my rent this month if I haven’t got a race”?

caytoo: As caytoo’s first official current athlete, what are your thoughts about the concept?

Tom: It excites me that myself and caytoo are two young brands, wanting to achieve as much as we can and progress in roughly the same field.

I think caytoo fighting for the athletes to get the exposure they deserve is incredible because the athlete wants to be able to focus on their performance.

Success for me at the moment is this journey, today is today. No one knows what’s going to happen six months down the line. I could have an amazing six months and win all my races or I could break my leg walking up the stairs this evening. You just don’t know, which for me is really exciting – what I can do to help caytoo and what caytoo can help do for me. It’s building that real relationship which helps both bodies move forward in the future, I think there’s a huge gap for it.

caytoo: You’re a Walking With the Wounded ambassador, what does that involve?

Tom: Regarding the MDS bet, which I did in 2017, People were saying, “you’re mental for doing it. Are you doing it for charity?” It was a good opportunity to do it for WWTW and people were incredibly generous. When I started doing well and a bit of publicity was built up around it. We raised about £10,000 just from my sister re-posting something on Facebook every day, which was great.

I stayed in the tent with the WWTW people and the community is amazing. A guy called Duncan Slater who’s a double leg amputee completed the race the same year that I did it, and I took so much strength from him. When I was finding it tough I thought “well, Dunks hasn’t got any legs” and when we’d finish he’d say, “that was great, I didn’t get any blisters on my feet today.”

When I got back after doing well in the MDS, I knew I wanted to do a bit more for the charity. I really buy into the work they do. They show that no matter how difficult life may seem at the moment, it’s still possible to conquer an amazing challenge in the face of adversity. I always run with a WWTW wristband and whenever I finish a race, I salute. That’s partly for the British Army but also to continue fostering my links with WWTW.

If you’re a company interested in sponsoring Tom, he has various opportunities in the upcoming CCC, one of the world’s most prestigious trail running events and part of the Ultra-Trail® World Tour series.

If you’re an athlete interested in how caytoo can help you better connect with brands, register here.

Tagged With: best utra-endurance athlete, determination, emerging athlete, sport sponsorship, sports influencers

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