https://www.supfitness.co.uk/blognews daily 0.75 2024-03-21 https://www.supfitness.co.uk/blognews/whats-in-your-lunchbox monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/3a1fddcf-019a-4044-8a01-71b2e3177085/1000001540.jpg BLOG / NEWS - What’s in your lunchbox? Adventure and Endurance Nutrition Sam smashing it out at Pitchfork Paddle, Burton 2023 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/fb075d91-3cb1-43a3-830d-41937d493435/1000001542.jpg BLOG / NEWS - What’s in your lunchbox? Adventure and Endurance Nutrition “Ritz crackers and babybels (although after a few hours these are a pain to open) boiled eggs, quorn party sausages and salted peanuts. Lots of savoury snacks as the hydration drinks are sweet. I can't stomach anything meaty though. Chocolate milk is the hero as it’s got fluid, energy and protein” - Suzy Rigby (Photo credit Julie Krueger) https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/e89249b0-96de-4c05-a28f-fa7b1f5a329c/1000001543.jpg BLOG / NEWS - What’s in your lunchbox? Adventure and Endurance Nutrition “I've just been getting used to using a climbing chalk bag as a quick snack release mechanism. In it I've put mixed nuts, sultanas, chunks of cheese and sour sweets. As I put my hand in, I've no idea what I'm going to eat next! Saves having to make a decision. Hot cross buns with cheese are my current favourite along with banana soreen!” - Theresa Bristow https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/7b0c7144-071d-4af7-b866-63ccd64439f3/1000001546.jpg BLOG / NEWS - What’s in your lunchbox? Adventure and Endurance Nutrition “For the Wales Ultra, (three days: no fridge) my daily John West tuna pasta salad made me feel like I had a “proper lunch”, they do not need to go in the fridge hence worked on a multi day trip. I’m not going to lie I wouldn’t normally eat them and had to try different flavours to find one that didn’t repeat on me! But for what I wanted from them (no mould with no fridge) they were great. As they have moisture in them they didn’t make me feel dehydrated. My other favourite at was my big bag of peanut M and Ms. Melt in the mouth not in the hand with a mix of quick and slow burn energy” - Stic Thacker https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/8cc76d29-0563-44fd-9237-c0bc5cd9722c/1000001547.jpg BLOG / NEWS - What’s in your lunchbox? Adventure and Endurance Nutrition “Sorren bars, flapjack's , beef jerky, apple's. Stuff that ain't going to get bruised in the bag. Nothing worse than a bruised sorry looking banana. To drink, Hammer Nutritions Heed and Isotonic drink . Plus back up water.” - Dave Scott https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/3de922d7-c277-4d71-908c-5c1fbed51fad/1000001575.jpg BLOG / NEWS - What’s in your lunchbox? Adventure and Endurance Nutrition “I've tried lots of things and for me it's 100/ 120 cal every hour on the hour. Mostly fat or protein as I take in carbs through my Hammer Nutrition Heed solution in water, so I don't "fancy" sweet stuff. I drink around 650ml - 1 litre of water an hour depending on the intensity of the paddle. Its a skill to keep on top of fuel and hydration. I find you have to “train” it every paddle, adventure and challenge. You have to to practice eating on the go, and you have to train your gut on different foods. What works for some, won't work for all. Adventure and endurance paddling is an eating game. It's important to regularly hydrate too, especially in the cooler months when you may not "feel thirsty". I will take a big sip every 10min or 1km which every comes first, this ensures I'm continually taking in water and my carbs. For me my snacks are cheese, meats and nuts. I do like some mixed ginger, helps to refresh mouth and settles tummy too. Eating little, often and regular works for me. If I was to eat a big sarnie at lunch time I'd crash and wouldn't be able to paddle well in the afternoon.” - Cassie Salter https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/2f52b1cb-08e9-4b68-9fd1-e840ff3a9445/1000001577.jpg BLOG / NEWS - What’s in your lunchbox? Adventure and Endurance Nutrition “I tend to have Hammer Nutrition Heed and water in my pfd, then in one pocket I have a Clif Bloks energy bar and bag of nuts. In the other pocket I have a PB sandwich or bagel cut into quarters. That way every hour I have easy to hand some carbs, protein, fat or sugar depending on what my body is craving. Then in my bag I have backups of all of that and a lunch box to sit and pick at filled with random selection of cheese cubes, tangerine slices, chicken or mini sausages.” - Tracy Higgs https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/bf074726-b177-41c4-b0b5-0840f17c1163/032b84aa-c4d2-450b-9842-632c1de512d1.jpeg BLOG / NEWS - What’s in your lunchbox? Adventure and Endurance Nutrition “For short adventures: -Banana soreen definitely, Trek protein flapjack (white chocolate and raspberry ), deliciously Ella peanut butter oat bar, fruit - satsumas, grapes, mixed nuts, cheese sandwich! For long adventures, the wayfarer meals (ration packs) but depends if you like them cold or not!” -Emma Adams https://www.supfitness.co.uk/blognews/hellofebruary monthly 0.5 2024-11-21 https://www.supfitness.co.uk/blognews/2023wheredidyourpaddlingtakeyou monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702905713882-2GGTW5NVVDRDUHWGPMYA/GOPR0232_1692046981378.JPG BLOG / NEWS - 2023 - Where did your paddling take you? https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702905713682-1O504AMS1H2J9362PUU2/IMG_2512.jpg BLOG / NEWS - 2023 - Where did your paddling take you? https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702905715392-07GD2JA8SFIUML4QJJVB/20230807_103724.jpg BLOG / NEWS - 2023 - Where did your paddling take you? https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702905716005-GEERXB57PM1Y693R9FYU/20230807_123015.jpg BLOG / NEWS - 2023 - Where did your paddling take you? 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https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702920451096-8STVZHLW95MK70SRXJML/406387270_10159910966026662_5417597231570580889_n.jpg BLOG / NEWS - 2023 - Where did your paddling take you? https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702920456987-W8MNMIYT34WJHW52V3GY/406793110_10159910899791662_241158682186188805_n.jpg BLOG / NEWS - 2023 - Where did your paddling take you? https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702920458172-B6ZL9JPOGHBNZJI0XOP3/406850271_10159910993656662_2578113578005759545_n.jpg BLOG / NEWS - 2023 - Where did your paddling take you? https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702922638576-UJAFQG92SBBV47TN33OY/403420569_3658553657710341_830262898599580357_n.jpg BLOG / NEWS - 2023 - Where did your paddling take you? https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702922631027-FZCKFCY3MB29TACZWHSM/326549546_1750337658750557_150690613058779100_n.jpg BLOG / NEWS - 2023 - Where did your paddling take you? https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702922895628-1NUHDLASF83OLPV4SRDP/326540157_756548238687007_5310687198968532826_n.jpg BLOG / NEWS - 2023 - Where did your paddling take you? https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1702922896016-866VK4J2XXYAXHWAM9LH/326548366_1235970606993039_5689304278221244852_n.jpg BLOG / NEWS - 2023 - Where did your paddling take you? https://www.supfitness.co.uk/blognews/merrysupmas monthly 0.5 2024-11-21 https://www.supfitness.co.uk/blognews/theportage monthly 0.5 2023-10-18 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/54496a4b-56db-42a7-a0b9-278bbd77a443/TeamSUP+C2C.jpg BLOG / NEWS - How many locks will there be? - This is TeamSUP at Bingley Five-Rise Lock, an impressive staircase lock we navigated around on our Coast to Coast England Crossing. https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/087ac135-701e-44d1-878d-3f8204c3ad4a/TeamSUP+C2C+1.jpg BLOG / NEWS - How many locks will there be? - Cass, Emma and Mark, catching up and grabbing a bite to eat part way through Day 2 of Coast to Coast 2019 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/d5a28de6-0c29-406e-885d-d7ebe8cad9f6/Coast+to+Coast+.jpg BLOG / NEWS - How many locks will there be? - How high? Oh there’s a ladder. Great, let’s get out here then. Andy, Michael, Rhona and Eszter, somewhere along the Coast to Coast 2019 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1f155d66-1c24-4ed1-b5ec-e89cfa5680d1/TeamSUP+Coast+to+Coast.jpg BLOG / NEWS - How many locks will there be? - Again. How High? Navigating the Bingley 5 Rise. It was Very, Very Steep. But look how efficient the team is making this portage - Shoes, paddle, backpack, board. https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/7698aee3-bb38-46a3-a14f-3921a52b0388/C2C.jpg BLOG / NEWS - How many locks will there be? - Make it stand out Coast to Coast 2019. Is Eszter praying that this was the last lock? Or stretching? Or both? https://www.supfitness.co.uk/blognews/welcome-to-october monthly 0.5 2024-11-21 https://www.supfitness.co.uk/blognews/whatdoyouwearinwinter monthly 0.5 2024-11-21 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/04491f97-8557-4c1c-a23f-a83c01dcc792/272455174_1968909936642359_7819194078715023462_n.jpg BLOG / NEWS - What do you wear in winter? - The very cold Gla Gla Race in January, France. Andy wearing neoprene boots from Decathlon, layers of technical running clothing, and a beanie. Rhona in Winter Leggings by Sturdy, Winter boots from Decathlon, waterproof Socks, technical tops layered up and a buff. Dry bag with spares on for both of them. https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/b4934d56-3bbc-4f7d-ab47-35ba351b4021/261430723_1924736807726339_8783191575489018668_n.jpg BLOG / NEWS - What do you wear in winter? - Beeston Canal at the end of a sunrise paddle in the snow. Tracy kitted up in neoprene separates, rain coat, high vis, head torch (paddle started in the dark) and a bobble hat. Snow and ice on the board can be tricky, remember to paddle within your limits. https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/9320b9ba-9bb6-4b24-9b7b-47e39d5bdb89/IMG_20220328_061053_992.jpg BLOG / NEWS - What do you wear in winter? - Nottingham Canal Sunrise Paddle, March. Lights on to make sure you are visible and can see where you are going. https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/b0b6ede8-f362-4d29-9727-ef001552b143/IMG_20220113_101210_461.jpg BLOG / NEWS - What do you wear in winter? - Enjoying some January sunshine on the Trent an Mersey Canal. Jane and Tracy , bobble hats on, spare kit and flask of coffee on board. https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/3ba44cfa-abda-47e2-a1e7-715c72b51c5e/262603571_10159543235791877_8941160212757000646_n.jpg BLOG / NEWS - What do you wear in winter? - Make it stand out River Trent in November. Lou wearing Winter Leggings by Sturdy, which are another great neoprene alternative. https://www.supfitness.co.uk/blognews/category/Adventure monthly 0.5 https://www.supfitness.co.uk/blognews/category/Winter monthly 0.5 https://www.supfitness.co.uk/blognews/category/Clothing monthly 0.5 https://www.supfitness.co.uk/home daily 1.0 2025-12-09 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/2778ad7b-fe35-46a0-a593-fdccbcda600d/119428575_1580775702122453_5880460151197086034_n.jpg https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/21d1bff3-4dfa-45da-a30c-0ca0ca2fa066/Beginners.jpg https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/c1387504-2b96-4070-963c-26d8de91a434/Dave+Fuller+-+SUP+photos+for+Cassies+book-untitled+shoot-038-.jpg https://www.supfitness.co.uk/whatson daily 0.75 2026-04-18 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/46b43204-c259-41f3-8e9d-134887346800/SPLASH+Would+you+like+to+join+the+%23R2TC+family.png CALENDAR https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/e414b143-1dee-4f97-ba65-9b08df41d3c5/Jungle+Banner.png CALENDAR Race To The Jungle, Kanchanburi, Thailand https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/92e951d1-8a8a-48d8-bc0b-f06e074be2f9/April+Adventure.png CALENDAR https://www.supfitness.co.uk/book daily 0.75 2025-04-07 https://www.supfitness.co.uk/beginnersintroduction daily 0.75 2025-12-10 https://www.supfitness.co.uk/beginnerguide daily 0.75 2024-12-09 https://www.supfitness.co.uk/intermediateguide daily 0.75 2024-12-09 https://www.supfitness.co.uk/c25k daily 0.75 2026-04-09 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/cc386886-c856-43aa-9624-bdf071c94005/SUPFITNESSC25KM.png https://www.supfitness.co.uk/skillsworkshop daily 0.75 2025-11-01 https://www.supfitness.co.uk/welcomeback daily 0.75 2025-12-10 https://www.supfitness.co.uk/yoga-at-the-dance-studio daily 0.75 2026-01-05 https://www.supfitness.co.uk/intervals daily 0.75 2025-11-01 https://www.supfitness.co.uk/pure daily 0.75 2025-11-01 https://www.supfitness.co.uk/technique daily 0.75 2025-11-01 https://www.supfitness.co.uk/ourlocations daily 0.75 2023-09-18 https://www.supfitness.co.uk/heritage daily 0.75 2023-09-18 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/a7ce9c3d-47c8-492b-8874-9d7505c04d36/Beeston%2BHeriatge%2BCentre.png https://www.supfitness.co.uk/mowers daily 0.75 2023-09-18 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/046c409c-abd6-4344-a34f-dcfabce08662/Mowers%2BWorld.png https://www.supfitness.co.uk/trentembankment daily 0.75 2023-09-18 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/064d6587-0d1c-4cde-bb45-9d8ae793fb7b/The%2BEmbankment%2B.png https://www.supfitness.co.uk/watersedge daily 0.75 2023-09-18 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/34cf738f-c47b-4d95-88c3-f20e79accbfe/Waters%2BEdge%2BPub.png https://www.supfitness.co.uk/sunrise daily 0.75 2025-11-01 https://www.supfitness.co.uk/wellbeingonwater daily 0.75 2026-04-13 https://www.supfitness.co.uk/adventure-paddle daily 0.75 2025-12-09 https://www.supfitness.co.uk/thursdaymorning daily 0.75 2026-04-09 https://www.supfitness.co.uk/trentloop daily 0.75 2026-03-23 https://www.supfitness.co.uk/hello daily 0.75 2023-09-21 https://www.supfitness.co.uk/trainingzonehome daily 0.75 2024-08-15 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/b3fc5494-11e2-4c2d-b9f0-5ed677590207/61836575_2548778768467195_5869923973717819392_n.jpg https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1723728442373-CEJHL49KOX5HH5FOVY5S/unsplash-image-1CsaVdwfIew.jpg https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/1723728659816-N7ACTRGW6F873ZH2UJD3/unsplash-image-dP-h8Cm4UXA.jpg https://www.supfitness.co.uk/scrapbook daily 0.75 2023-09-21 https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/6549a32f-1662-4bfe-90c0-8b8a614cbd69/20200907_061605.jpg SCRAPBOOK Sunrise on the River Trent One September morning, the sky and water burst into flames as we started our paddle. It felt like we were truly living this quote. “Be fearless in the pursuit of what sets you soul on fire” https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/c2cac131-1206-4fea-a1fa-e0d76d36b872/Florida%2BCloud%2BPaddle%2BSUP%2BFITNESS.jpg SCRAPBOOK Paddling in the clouds St Pete, Florida, USA. Turning into the bay and the view went on and on and on. https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/05a9edc7-9271-409c-83a3-f19fc6b9d816/Weeki%2BWatchee%2BFlorida%2BSUP%2BFITNESS.jpg SCRAPBOOK Paddling with Manatees During our adventure holiday to Florida, we paddled on the crystal clear waters of Weeki Watchee Springs, Florida https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/735e4bcd-d2ed-49f4-a147-18698f5740e6/Loch%2BLong%2BSUP%2BFITNESS.jpg SCRAPBOOK Loch Long Exploring Scotland's Lochs https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/a2cc735d-a3a4-4520-bff3-8bd79584c132/Loch%2BLomond%2BSUP%2BFITNESS.jpg SCRAPBOOK Reflection Setting the alarm for a sunrise paddle on Loch Lomond and being rewarded with calm waters and time to reflect https://images.squarespace-cdn.com/content/v1/64f188795160287ac2bad65d/6862022a-71df-41fd-ae83-d0c4f9b371bd/Sunrise%2BLoch%2BLomond%2BSUP%2BFITNESS.jpg SCRAPBOOK Sunrise on Loch Lomond Turning around one of Loch Lomond’s Islands, the view was like a living painting. 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