DEEKA Performance Blog!
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DEEKA Performance Blog! ***
DEEKA Community 2025 Reflections: Part 2
Part 2 of the DEEKA Community Reflections series. This week we dive into the topic “resilience” and a selection of athletes share the moments which caused them to dig a little deeper, and push through in order to reach new levels!
DEEKA Community 2025 Reflections: Part 1.
Part 1 of our 2025 Reflections series, where we ask some of the DEEKA community to look back on the season, and pick out a few key moments of growth, resilience and good times!
The Post-Training Meal: Your Most Powerful Recovery Tool
Post- ride recovery; everyone knows it’s a great idea, but here’s why. This blog dives into the biochemistry behind why a post-training meal is crucial to progression.
No Excuses, Just Results!
At 50, Caroline Willis bought her first road bike.
At 61, she lined up alongside the world’s best gravel riders.
What happened in between? Ten years of showing up — in the rain, the cold, and the doubt.
No excuses. No shortcuts. Just a quiet belief that she could keep getting better.
From horse eventing to world championships, Caroline’s journey proves that growth doesn’t stop with age — it starts when you stay open, curious, and brave enough to try.
The Hidden Strengths of Great Athletes: Problem Solving and Adaptability.
A blog which looks at 2 of the most underrated traits of great athletes: problem solving and adaptability. Read how Sophie and James, the founders of DEEKA use these skills every day, not only as athletes but as coaches. And why they believe that being a current athlete only makes them more skilled as coaches.
Training Through Pregnancy; Andie Fasen’s Journey
A full-length interview with DEEKA athlete Andie Fasen on her “training journey” through pregnancy. Her story is nothing short of inspirational, and this interview contains several pieces of advice, from nutrition to mindset. Read how she navigated some of the more obvious challenges (cycling with a huge bump), and how she celebrated success along the way with life-time best power numbers!!!
Altitude Training- A Guide.
A cyclists guide to altitude training. With so much information available, it’s hard to digest what is relevant, which metrics need monitoring, and how aspects such as sleep and nutrition are effected. This siple guide provides a snapshot into how you can get the most from your time spent at altitude.
Phytonutrient Power!
What exactly are phytonutrients, and why should we be eating more of them? This blogs dives into all things fruit and vegetables, and shares some pretty shocking research into just how powerful our 5 a day can actually be!
The Vital Role of Sleep!
The importance of sleep! We all know we should get more of it, but why? This blog explores the health and performance benefits from good sleep hygiene, and some tips on how to get better sleep.
New Year; Personal Reflection and Revitalisation
A process I have developed which helps me achieve my goals for the upcoming year by; reflecting on the previous year, “checking-in” on my current physical and mental state, and refining my plan for the next phase of training.
The Role of Nutrition in Preventing Illness.
Here we explore the nutritional strategies that can help reduce the likelihood of falling ill, and how nutrition can reduce the time it takes to recover.
Why Strength Training is Essential for Cyclists!
Despite the abundance of opinions about strength training off the bike, the latest science and research shows that it’s imperative to include dedicated strength sessions to your weekly training schedule. Here are he main reasons why.
How Does Alcohol Affect Recovery?
Exploring how alcohol can affect recovery. More common in team sports than individual, having a glass of wine or beer after sport is definitely having a detrimental affect on recovery, and therefore performance. In this blog we look at the reasons why.
Aerobic Training; the Foundation of Endurance Success.
Aerobic training. This blog delves into the science behind aerobic training, and why it is so important in the pursuit of endurance success. Why it’s not always the sexy option, but why it should definitely not be ignored!
Timing Your Iron Intake for Optimal Performance.
Timing your iron intake for optimal performance. This blog looks at the importance of iron for an athletes performance and well being, the differences between heme and on-heme iron, and how exercise can effect absorption.
What is FatMax?
What is FatMax? This blog looks at what this term actually means, how it’s calculated, and how it can be used to shape an athletes training.
The Causes of Muscle Cramps.
The causes of muscle cramps. A blog which explores the “mystery” of cramps, and the several risk factors which can contribute to experiencing them.
Protein Requirements for Masters Athletes.
Protein requirements for Masters athletes. This blog looks at how daily and post exercise protein requirements change with age.
Practical Tips for Long Endurance Rides.
Practical tips for long endurance rides. In this blog we look at the reasons why incorporating a long ride into your training is beneficial (without getting too detailed!). We also provide some tips on how to make the most of these rides.