• Georgia Davies Olympic Swimmer

    Georgia Davies Olympic Swimmer Great Britain Sundried Ambassador

    Georgia is a Welsh competitive swimmer who made her debut in the Commonwealth Games in 2010 and went on to represent Great Britain in the 2012 Olympic Games. She speaks to Sundried about training, racing, and everything in between.

    Have you always been into sport? How did you first get into swimming?

    I have always been sporty. At school, I participated in all different sports and my favourites were netball, gymnastics, swimming, and surf lifesaving. 

    Did you know you wanted to strive for Olympic standard from an early age?

    I think that going to the Olympics was always a dream of mine and I’ve always been so competitive, but I tried to keep my goals realistic and attainable, so initially my goal was to reach national level, then continue to move the goalpost once I reached each target.

    What does a typical training week look like for you?

    Most weeks I swim ten times completing roughly 40km each week. I also do two or three weights sessions to improve my strength, a core session and a Pilates session. Within the week I will also have a check-up with the physio and a massage to try and keep niggles away.

    Do you follow a specific diet? If so, what/when do you eat?

    With the amount that I train, I can have a bit of freedom with what I eat because I need to consume plenty of calories. But I do try to eat mostly healthy options predominantly high protein and lots of salads and vegetables. The amount of carbs that I eat depends on the kind of session I have coming up later that day and how much energy I need.

    Georgia Davies Olympic Swimmer

    How did it feel competing in the Olympics?

    I was so lucky to compete at the London Olympics and be supported by the home crowd. It’s one of the only races that I can remember being able to hear the crowd cheering while I was still underwater! Becoming an Olympian is something I always aspired to achieve, and the whole experience of a multi sport event representing GB is awesome. However, I’m always my toughest critic, and so far I’m yet to perform as well as I would like at the Olympics, so I still have plenty to motivate me in training every day.

    What has been the highlight of your swimming career so far?

    So far I think I have two highlights. First was winning the Commonwealth Games in 2014 and being able to sing the Welsh national anthem and hearing so many people in the crowd sing along too. The second highlight is winning the European championships and breaking the European record in the 50m backstroke. It was a goal that I was hoping to achieve for around the past four years, so when I finally did it I was ecstatic.

    What has been your toughest setback and how did you overcome it?

    The hardest part about elite sport is dealing with injury or illness and trying to manage your body well in order to overcome the problem and bounce back stronger. It’s also hard to deal with the fact that you can only control your own performance and sometimes even when you give your best it’s still not enough to win. However, having disappointing performances is an important motivator.

    What advice would you give to other women looking to get into competitive sport?

    As cliche as it sounds, finding a sport that you enjoy is definitely the most important thing. There are so many options out there, and there is no point forcing your body to do something that you hate all the time. The amazing feeling you get from training and pushing yourself is so hard to replicate, and the feeling that you get when you achieve your personal goal or target after dedicating your time and energy in to something is irreplaceable. 

    Posted by Alexandra Parren
  • What To Do When You Hit A Training Plateau

    training plateau weight loss

    If you feel like you're working harder than ever but not seeing any changes or improvements, you've hit a plateau. Follow our tips to find out why you might have stopped progressing and how to break through it. 

    What is the meaning of hit a plateau?

    When you 'hit a plateau' it means you have stopped progressing. In weight loss terms, this means you have stopped losing weight and are sitting at a constant. In training terms, this means you have stopped improving on your times or weights.

    There are lots of reasons why you might hit a plateau, but the worst thing you can do is let it affect you negatively. If you have been trying to lose weight for some time and you stop seeing results, this can be a trigger to ruin your progress by giving up. However, it's important to remember how far you've come and stay strong.

    If you've hit a plateau in your training, this means it's time to mix things up and take your training up a gear. Again, there may be several reasons why you have hit a plateau, so just take some time to re-evaluate and always remember your goals. 

    plateau training weight loss progress

    How do you break a weight loss plateau?

    If you've ever tried to lose weight, you'll know that the first few pounds will come off relatively easy, but then weight loss gets harder. Famously, it's the last few pounds that just won't budge and you might find your weight stagnant for quite some time. One of the main reasons we find ourselves at a weight loss plateau is because we don't adapt and change our diet and lifestyle as we lose the weight. 

    If your starting weight was quite high, all you would need to do is eat a little less and exercise a little more each day and you would lose weight. People with a higher body fat percentage will burn more calories than a slimmer person because their body has to work harder. As you lose the weight and get fitter, the same diet and exercise routine that you were doing before will not be as effective.

    The best way to break through a weight loss plateau, therefore, is to adapt and change your diet and workout routine. You will need to increase your calorie expenditure and mix up your training to shock the system. Your body is very good and adapting to stress and so if you continually do the same workout and eat the same food, soon your body will become used to that and stop changing.

    Try doing a high intensity workout like this 5 minute punch bag workout which will shock your body into burning more calories. It's also important to workout your full body, so try this full body circuit workout for fat loss. It's also important not to neglect your core, so have a go at this flat stomach abs workout for real results.

    weight loss plateau

    What do you do when you hit a fitness plateau?

    If you have stopped seeing results at the gym, it is time to mix up your workout routine. If you have a specifical goal, like running a marathon or completing an Ironman, it's best to follow a set training plan. If you have just been winging it until now, find a training plan that works best for you and your goals.

    Beginner Triathlon Training Plan

    10k Training Plan

    Half Marathon Training Plan

    If you are trying to get stronger, there are lots of ways you can break through a plateau and increase the amount you can lift.

    Firstly, make sure you are doing accessory lifts. If your goal is to get a PB on the squat, deadlift, or bench press, you won't get there just by doing that lift. Accessory exercises are lifts that complement one of the big lifts by working the supporting and stabilising muscles which will improve your form and help you increase the amount of weight you can lift. For bench press, make sure you're doing dumbbell flyes and press ups. For deadlifts, do plenty of bent over row and lat pull down. For squats, do lunges and single legged leg press.

    If you are trying to get faster at running, there are lots of things you can do to improve. For more in depth information, read our article on how to get faster at running.

    The bottom line is that you need to make sure you are not stuck in a rut. If you have hit a plateau, it's probably because you have become too comfortable in your routine and need to mix it up. Make sure that you do not give up when you stop seeing results, as it will be the best results that come after you break through the plateau. 

    Posted by Alexandra Parren
  • Q&A With Olympic Swimmer Sharron Davies MBE

    Sharron Davies Olympic Swimmer Commonwealth Q&A Sundried

    Sharron Davies is a British athlete who started her swimming career at the record-breaking young age of 11 years-old. She has represented Great Britain at the Olympics and Commonwealth Games as well as enjoying a media career working for the BBC and appearing on shows such as Dancing On Ice and The Island With Bear Grylls. Sundried had the honour of chatting with Sharron and finding out more about her fascinating life.

    You started your competitive swimming career very young. How did it feel being an athlete and competing at such huge events as the Olympics and Commonwealth Games at such a young age?

    Swimming used to be a very young sport. It is less so these days at elite level due to lottery funding but in some ways it still is. Swimmers learn early to get into the club system early, like gymnastics. However, swimmers' careers tend to be longer.

    I was never daunted, I just enjoyed the experience which was so valuable when in my second Olympics I was aiming for medals. There were less multi-sport events when I was young and they are a unique environment. I’ve since done 11 Olympics: three competing and the rest working for the BBC and they are all different and amazing.

    Sharron Davies swimmer Olympic British Sundried interview

    What has been your favourite race/event to date and why?

    I always loved the Commonwealth Games. My Olympic career was blighted by East Germans who we now know conclusively were drug-aided. All my silver and bronze medals at world level are behind East Germans who today would be stripped of their medals. At the Commonwealth Games, I felt it was a level playing field and I could win gold. Which I did.

    How did it feel being awarded an MBE for your services to swimming?

    My MBE was a long time coming due to Mrs Thatcher not awarding any after the 1980 summer Moscow Olympics. However, it was a great honour and I loved taking my parents to Buckingham Palace; they were a huge support for me.

    What was it like being a contestant on Dancing On Ice? Was it easier for you to pick up ice skating as someone who is already athletic or was it still tough?

    Dancing On Ice was both great and horrid. Judge Jason Gardener was a nasty piece of work and his criticism was way past acceptable. It became very personal and it was hard for my kids going to school the next day. That's what I hate about reality television; others getting famous for being rude or outrageous. But learning to skate and working with my partner Pavel Aubrecht was wonderful. Since then I’ve done The Island with Bear Grylls and that was seriously hardcore!

    Please tell us about the charities for whom you are a patron.

    I work with many charities that are related to either sport, children, para-sport or nature. My soapbox issue is fitter children and marine conservation, looking after our seas, and reducing waste. We need to look after our world better. It’s shameful what we as humans are doing to it.

    How do you maintain your fitness and health now that you are retired from professional swimming?

    I’ve actually retired twice. Once at 19 because I needed a break to be normal, but to maintain my American University scholarship I had to swim. I just needed 6 months off from training 6 hours a day, but no one did that in the 1980s so I retired and worked in television instead.

    Unfortunately, I was banned from competing as a professional swimmer for receiving £40 for appearing on a television quiz show and so I missed the 1984 LA Olympics. I came back after 8 years out once trust funds were introduced to swimming and competed in the 1992 Barcelona Olympics. Competing at three Olympics across three decades (1970s, 1980s, 1990s) is probably quite unusual.

    When you retire, you have to completely retrain your eating habits as you can eat a lot of calories during a 6-hour training day! That’s not easy. These days I train about 4 times a week in the gym, but I also like to cycle. A typical training routine for me includes thirty minutes of cardio, 15 minutes of core work, and 15 minutes of weights. I’ve added in heavy weights once a week to reduce muscle wastage which increases once over the age of 50.

    Sharron Davies swimmer BBC Radio 2 Chris Evans Olympic Sundried interview

    Do you follow a specific nutrition regime? If so, what/when do you eat?

    I’m pretty good with food and I eat reasonably healthy. I put nothing on the banned list and eat everything in moderation. I don’t drink much alcohol, I have never smoked, and I try to look after my skin. Dieting is not great for the body; eating sensible, balanced food with regular exercise is always best. There is no magic formula and no shortcut sadly. A very good tip is not to eat late at night and use a smaller plate to achieve portion control.

    Who is your biggest inspiration?

    Inspirational people for me are all those that apply themselves, stay grounded, honest and fair. I admire great musicians, artist, architects, writers, sportsmen and women but behind every successful person there is usually a great support team who don’t get so much attention. My dad was my coach, my mum and brothers gave up a lot for me to swim and my swimming colleagues were all part of my team.

    What advice do you wish you were given when you first started out?

    When you start out you need to think of the long game and the fact there will be real highs and lows. Everything is a lesson and sport reflects life. It’s not about talent - though that certainly helps - it’s about perseverance, planning and application. Remember: if it was easy to be a great athlete, everyone would do it!

    Sharron Davies Commonwealth Games BBC Coverage

    What advice would you give other young athletes embarking upon the world of competitive swimming?

    Swimming has come a long way. The training and hours are no different to my time, but the support our British athletes get these days is second to none in the whole world. We as a nation should be so proud of our achievements. Per capita, we have been the world's most successful Olympic nation for the last ten years.

    Swimming gave me a great pair of shoulders and a great work ethic, you just have to remember your hair conditioner and body lotion!

    Posted by Alexandra Parren
  • Handstand For A Faster Swim

    handstand swim faster workout fitness

    Want to swim faster, develop a stronger core, and look really cool? You need to be able to rock a handstand! 

    I am not a believer in quick fixes. That goes for getting strong, getting fast, getting flexible, getting ripped. Living my life by the ‘if it sounds too good to be true, it probably is’ motto has helped me avoid many scams and provided me with much needed reality. However, I believe that my challenge of mastering the handstand will help me to develop core strength, develop shoulder strength, and my final goal is to be able to do handstand push-ups. All this, and I have a goal of 2 months. 

    Day 1

    4 sets of 1-minute with the palms of my hands between 90cm and 1m away from the wall. By set 4 my body is shaking, my arms are shaking, and my core is screaming out. I was expecting to feel a lot more light-headed but it felt fine. Getting into position was pretty easy, walking up the wall and I didn’t feel off balance.

    Day 2

    For day two I did the same but with my hands closer to the wall. I felt the same pains but at least I know I'm getting stronger!

    Day 3

    On day four my palms are 70cm away from the wall; 1 foot closer than a few days ago. I'm now up to sets of 5 for 1-minute each and I am resting for 4 minutes between. The last 2 sets were very tough: my shaky arms were just screaming out for the minute to end. Oh, and the dismount (I’m guessing that’s what coming down off the wall is officially called) needs some work. A kind of splat at the base of the wall doesn’t feel very elegant. 

    Week 2

    Feeling fresh after the weekend, I got my palms to 60cm from the wall. Woah, feels a bit steep! But OK. Mixing this up with some press-ups and a few sit-ups, the minute timer on my phone could not come sooner by the third set.

    A couple of days into week two and my palms are now just 50cm away from the wall. It seems a little easier to hold the minute today and my feet feel light against the wall. Feels to me like the beginning of a handstand!

    After about 1 month my palms are more or less 30cm away from the wall. Mind over matter “I won’t fall over. I won’t fall over”. It is certainly a workout on the wrists from the lack of flexibility.

    Now in the second month (end of week 1) I have now dropped my rest intervals down to 3 minutes between each minute of handstand-planking against the wall. Repeating for 5 sets. Not sure when that slipped in but it has! (I am sure I started at 4). I am also only doing this week days. So I am feeling stronger and now I think ready to take the leap of faith into the second stage whatever that may be.
    Posted by Daniel Puddick
  • Swimming Workout For Arm Strength

    swimming workout training arm strength

    As a swimmer, your arm strength is paramount to your performance. Try this arm strength training session by our friends at Swimovate to really see results.

    swimming workout training sessions swimmers

    Posted by Alexandra Parren