Archive for NEWS – Page 2

Why you should keep training through COVID-19

With no real time-frame of when this period will end, it’s understandably hard to find the motivation or reason to train right now. However, we have a number of reasons for why we believe a level of consistent training should remain in your weekly schedule…

Get that endorphin high

We’ve all enjoyed the post-session ‘high’ and we’ve all heard the saying of how you never regret the session once its done. So now more than ever is the time to keep those feelings alive. Exercise has been proven to not only boost your mood but also help improve other areas of your life too, such as sleep, stress and that all important feel-good factor about yourself.

Remaining fit

One of the main reasons we’ve heard why motivation may have slipped is due to the fact they can no longer replicate the same level of training volume and intensity as they had done before all of this – and although this is likely to be true because of pools being closed and time restraints on how much we are allowed out etc – it does not mean that you cannot still retain a good level of fitness.

A reduction in volume and intensity will not affect the body too much for a short-period of time and fitness isn’t lost as fast as you may think. Do what you can and maximise what you are able to do – you’ll go further than you think. Time spent stressing is time wasted. Instead, focus on the smaller areas you often neglect or don’t have time for, such as strength and conditioning or stretching.

Think of the bigger picture

We all have to remember that this won’t last forever and we will be back training and racing one day soon. Just keep remembering your ‘why’ and keep your goals fixed in your mind so that you’re ready to let rip once the opportunity presents itself.

Although we have to be realistic, positive thinking goes a long way in situations like this. Reminding yourself that there is still a chance some races will go ahead later in the year and even if they don’t there will be many more seasons to come…

Keep going everyone, remember the bigger picture and why you were training before all of this went down.

Get strong at home

Just because you’re stuck at home, it doesn’t mean you can’t get strong. These five exercises will build strong, powerful and injury-resistant muscles – a perfect foundation upon which to add more aerobic training once we’re allowed out and races are back on.

These exercises require no equipment, so you can do them anywhere:

Stand as tall as you can with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then drive yourself up and back to the starting position. Squeeze your glutes at the top. Do two sets of 20 reps.

Watch out for: Make sure your knee doesn’t extend past your toes. Keep your upper body “tall”—don’t bend too much at the hip.







Stand with your feet staggered, your right foot forward. Squat down through your hips so that your left knee is lowered toward, but not touching, the floor. Lower down to a count of two, and rise back up to a count of two. Repeat on the other leg. Do two sets of 20 reps on each leg.

Watch out for: Ensure your front knee doesn’t extend past your toes, keep a 90 degree angle between your quadriceps and your shin. Keep your upper body “tall”.







Lie on your back with your knees bent, arms out, and palms down. Draw your belly button in, and lift your hips up by pressing your feet into the ground. Contract your core, your glutes, and then your hamstrings in this position. Hold for three to five seconds. Do two sets of 15 reps.

Watch out for: Keep your hips level—don’t let one side dip—while raised.







Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Contract your abdominals and hold for 45 seconds.

Watch out for: Don’t drop your hips or raise your bottom.







Clams are great for strengthening often-neglected glute muscles. Here’s how to do them:

  1. Lie on your side. Rest your head on your arm or hand as shown. Bend hips to approximately 45 degrees and bend your knees at 90 degrees. Make sure one hip is lying above the other. You should now be well aligned – your feet should be in line with your back.
  2. Take a deep breath in and as you exhale set your core muscles.
  3. Inhale and whilst exhaling float the upper leg upwards while keeping your feet in contact with one another.
  4. Inhale and as you exhale bring the leg down to the starting position.

Repeat 15 times each leg. If done correctly you should feel the muscles around the back of the hip bone (gluteus medius and minimus) working hard.

Focus on not allowing the alignment of the body to be disrupted with leg movement.







Single leg squat
Balancing on one foot squat down, bending at the knee and sitting your hips back as if you are going to sit in a chair behind you ( have a chair behind you when you start and you can sit onto it before coming back up again). Once down to about a 90 to 115 degree angle in your knee, extend your leg back up to standing. If this is too challenging allow the toes of your hovering foot to lightly rest on the ground. Complete eight repetitions then switch to the other leg.







Thank you to Bradford-on-Avon based personal trainer and run coach Kerry Sutton Perpetual Motion for the images and words.

What to do if your event is cancelled

What crazy times we live in. We live to organise and execute events and the satisfaction we get from every single one of you crossing finish lines of our triathlons, running races and time trials is what gets us out of bed.

But, like all of you, we’ve had to adapt to the coronavirus and make changes we wish we didn’t have to make. Our current coronavirus information will answer many questions, so please read before emailing us, but also please note that this information is correct as of 17th March 2020. Things are changing rapidly and we’re rolling with updates as they come as quick as possible.

While you guys are stuck largely indoors, we wanted to share some advice on how best to manage your time, fitness and look ahead to events and races which will happen, hopefully sooner rather than later.

With everything going on in the world right now, we shouldn’t shed too many tears over cancelled races, but of course it’s gutting to adjust to these times, particularly considering you’ve invested time and resources into preparing for your big day.

Get plenty of sleep – it boosts your immune system

But there’s still plenty you can do to keep in good physical and mental shape so you’re ready to hit it once this does all pass. Here’s our tips to help you structure and plan the next steps of this weird period:

1 Rest and recover
With no foreseeable races/events/competitions approaching, now is not the time to be ramping up the training. Not only will hard training weaken your immune system (which none of us need right now), but pushing the body through hard efforts and specific race-pace sessions is pointless without a goal on the horizon.

But that doesn’t mean do nothing. Just focus on the consistent, easy and enjoyable sessions. You don’t need a structure, just do what you feel like and keep it relaxed. Think of what you would do post-race. You’d ease back into some gentle exercise and keep the body moving, right?

Rest now and you’ll be ready to crank things up a notch once races are back in the calendar.

2 Try something new
Now more than ever is a great time to experience new training options. Why not head out in search from some off-road/trails and take some time to notice the beautiful countryside around us.

3 Leave the watch at home
Pacing, clock watching and timed splits / efforts are not needed right now.

Make the most of just enjoying being out running and leave the watch at home. Experience running to feel and go with what the body feels and keep that pace easy. This will do your mind the world of good.

When you can get outside for a (solo) run, go for it and feel the sun on your back

4 Use this time to work on weaknesses
This is the perfect opportunity to work on areas that you often don’t have time for. It’s a great chance to do more mobility and strength sessions at home. A lot of this stuff can be done using minimal equipment and mostly all body-weight. It gives us chance to all work on our core strength and even hitting up some virtual yoga/ stretch sessions which are available online to watch for free right now is a great shout.

All of this will massively benefit you and get you in great condition and injury-free for when those races are back in the calendar.

5 Stay safe and look after each other
Let’s get our priorities right. Look after each other and think of those ‘at risk’. Follow government advice and let’s do everything we can to stop the spread of this virus – the sooner we do, the sooner we can be back racing!

Coronavirus Information for DB Max’s Upcoming Events


Coronavirus Information for DB Max’s Upcoming Events (DB Max Events and DB Max OCR Events)

The event industry and indeed the country as a whole is experiencing an unprecedented situation with COVID-19.

We appreciate that event participation might not be a priority as this epidemic develops, but we feel it important to keep our entrants updated regularly on the situation.

The UK government yesterday advised against mass gatherings. Whilst the information given was somewhat vague, we are confident at this point that many of our upcoming events in April, May and June will be unable to proceed on the original dates planned.

DB Max are pleased to say that we have planned for this outcome and have booked alternative dates at all our venues. We will be contacting all of our entrants regarding specific events, by email in the coming days. Please rest assured that there is nothing for you to do or be concerned about and we will be taking care of everything to facilitate this event rescheduling.

Please see the points below regarding event postponement:

Event Postponement

  • All entrants will be emailed with details and information on the rescheduled event.
  • All entrants will be automatically transferred to the new date with no charges.
  • Free transfer to another person for the new event date, will be available as a special condition, over and above our terms and conditions, for the new event. We will open free transfers when we send the event reschedule email.
  • For certain races (primarily standard running events), entrants will have the option to run certain races virtually on the original date. There will be online results for this, where entrants enter their time. Entrants can receive their medal and souvenir bib by post. If applicable, there will be an option to choose this virtual race option on your specific race rescheduling email.
  • Transfer to another event may be available for certain events that are rescheduled during the Covid-19 pandemic (details will be sent with the race specific email to entrants).
  • Refunds will not be available for any events rescheduled due to the Covid-19 pandemic.

Please be patient as we work to inform you all of our rescheduled events and help us and the event industry as a whole, to cope with these difficult times. Whilst the road ahead this year will be bumpy, we value your support and we know that with that and our robust systems and experience, we will be delivering the events you love later in the year and long into the future.

For information on COVID-19 and how to protect yourself, please visit

Stay safe everyone.

Will, James and the DB Max Team

How to become a successful athlete

The off-season gives you the perfect chance to relflect on the previous season. Address things that went well but also those that didn’t go quite to plan. This is necessary to develop as an athlete – capitalise on strength and figuring out why less positive things happened and from there deduce ways to prevent them from happening again.

As the new season is now just around the corner, it’s the perfect time to start making plans and laying down the foundations whilst you can. By addressing these and testing them now in the off-season will allow you to create better habits early on in order to become a better athlete.

Below are a few tips to help you to become a more rounded and successful athlete in 2020.

Time management
We already know how time-consuming Triathlon is as it involves 3 different sports in one, so we are aware that it requires and awful lot of time and commitment in order to see results. Being time-efficient is key to becoming a successful athlete. Using the time you have available between work, and family life can be tricky but certainly do-able if you use that time effectively.

There are a number of hacks that you can try. Many with busy work schedules find themselves getting up extra early to cram a session in on the turbo before driving off to work…or they head out for a late-night run once the kids have gone to bed. But an event more time efficient, and super-effective training method is to incorporate training into your commute. If you have to travel a reasonable distance by car everyday, is there a way of switching the car for your bike and banking some solid miles on the bike to get you from point to point and back again?

Or if you are struggling to fit in some longer sessions at the weekends due to a busy social schedule, is there a way of travelling to trips via bike and meeting them there? This is a perfect way to bank that long ride and it doesn’t interfere with the rest of your weekend plans with the family.

Listen to your body not your ego
This is a real error that athletes struggle with (and more often than not try to ignore). One of the keys to being a successful athlete is learning to listen to your body and adjust your training accordingly. If you feel tired and fatigued but your coach or TrainingPeaks is telling you that you have a hard interval session planned for that day, it would be wise to raise how you are feeling with your coach and either alter the session to something easier, or take it off completely.

A reminder that rest plays a vital part in performance and a long successful career. Taking rest days does not make you weak!

This falls similarity under the time-management bracket. Being prepared and organised will make anyone’s life a lot easier to manage, but this is crucial for any athlete. For example, making sure you know what your training sessions are for the day and what kit you need to take with you. Or knowing what splits you need to hit in your sessions beforehand and not working them out mid-session. Creating good habits and routines that work for you helps take away any unwanted pressures or stress to your already busy lives.

Mental focus
An athlete who is able to mentally prepare themselves and ‘zone out’ is an effective athlete! Having the ability to maintain focus through sessions when nobody is watching ensures you hit rep after rep. In the cold, wet, dark winter nights throughout off-season is where PBs are made. Focusing on goals, training the mind to endure and face all potential problems that may arise in competition and learning to deal with them is something all athletes should work on.

So when you are preparing for your 2020 season, be sure to look back over these tips beforehand and try to incorporate them into your daily routines. Create good habits now even if they don’t seem necessary just yet. You will be thankful for them on race day.

Melksham Motor Spares, back with DB Max at the Melksham Town FC 10K

Award winning local business, Melksham Motor Spares, are proud to be announced as the lead sponsor of Melksham Town FC 10K for the second year.


Melksham Motor Spares are the leading independent supplier of quality automotive parts and accessories in the region and celebrated their 50th anniversary in 2018. The company have also been awarded the prestigious industry accolade of ‘Distributor of the Year’ from the Independent Automotive Aftermarket Federation. 2019 also saw the launch of their brand new ‘MMS’ logo and strapline ‘More than just car parts’ to emphasise the extensive range of products and services the company can now offer.

Their trade counter and large retail shop on Bowerhill stocks an extensive range of trusted and recognised brands, boasting the largest stockholding in the region. This combined with a large fleet of modern delivery vehicles and a highly trained, experienced technical sales team, means you are assured of the best all round service for both trade and retail customers.

Phil Dodd, Melksham Motor Spares Managing Director, said, “As a local business, we love supporting the community however we can, so we’re delighted to be continuing our sponsorship of the Melksham Town FC 10K.”

Competitors taking part on race day, can receive a free goody bag from Melksham Motor Spares by visiting their stand on the day with their race number.

Will Whitmore, DB Max Managing Director, said, “After the successful launch of this event last year, DB Max are excited to be working with Melksham Motor Spares and the Melksham Town FC venue, once again in 2020. With DB Max being based in Melksham since 2012, this perfect partnership continues for a second year.”


Entries opened on Monday 24th February for the Melksham Town FC 10k in association with Melksham Motor Spares. Grab your race entry soon to avoid disappointment here.

For more information about Melksham Motor Spares visit

Race Letter – Chilly February 2020

It’s Chilly time folks! Sunday 16th February 2020 sees the ‘Chilly’ 10k and ‘Chilly’ Duathlon at the world famous Castle Combe Circuit.

Please click and read your 10k race letter HERE or your duathlon race letter HERE carefully prior to race day. The race line-up and live result pages are available now at Chilly Results.

Please check your details very carefully and email your Race Timer here, if there are any errors. Please note, this is very important as if you race with incorrect details (gender, category, club), you may be disqualified.

Things to remember for race day:

  • Please ensure that you know your race number when arriving at the registration desk.
  • Please enter car parks as directed from the road.
  • 10k start time is 10am, with duathlon waves at 11:45 and 12:40. Please note you may not change your wave.
  • Duathletes – Your signed waiver from your race letter and your photo ID. You cannot race without these.

That’s all for now. Good luck with your final race preparations and we look forward to seeing you on Sunday 16th February.



How to calm pre-race nerves

Nerves are a pretty common experience prior to a big race or competition. They’re not a bad thing as nerves get your adrenaline pumping and raring to go. However, they can sometimes get the better of you and your performance suffers as a result. If you’ve suffered from nerves and find they impact you negatively, we hope these tips will help you keep them under control and use them as a force for good.

#1 Relaxation techniques
Relaxation techniques are something to practice in the weeks leading up to the event. Used correctly, relaxation will help you feel more confident and less anxious because your shift your mindset from one of dread to one of excitement.

There’s a tonne of relaxation tips online, but they can include listening to calming music or a podcast, reading a book meditating or simply sitting peacefully not doing anything. They just need to help your mind switch off, clearing out any negative emotions or thoughts.

#2 Distraction
In the weeks leading up to a big race, sometimes all you can about is race day. No matter how hard you try to block it out, you can’t escape it and the nerves begin to tighten their grip.

In this instance, try to detach yourself from the event by doing other activities to distract your mind. For example, meeting up with friends, going for a coffee, keeping busy at work or planning a new project. Distracting the mind with other things will help you avoid unnecessary (and unhelpful) overthinking.

#3 Respect and acknowledge your thoughts
Having the ability to accept your feelings and emotions is key in dealing with – and overcoming – them. Being able to control these thoughts is a really important skill to have as an athlete.

#4 Visualisation
Our minds are incredibly powerful and if we train them well they can be a huge asset for optimal performance on race day. Visualising how you want a race to pan out and rehearsing every detail can really comfort the mind and increase confidence in your ability. Being able to visualise yourself achieving your goals and the race going perfectly can help remove anxious thoughts or elements of doubt and what could go wrong.

Now that you’re going to be cool as a cucumber on race day, check out our range of running and triathlon events and obstacle course races.

3 tips to race a faster triathlon

Whether you are a newbie to the triathlon scene and have just entered your first race, or you’re a seasoned pro heading back to a previous race to try and shave a few seconds off your PB, everyone is looking to get a little faster. Here’s 3 easy tips to shave seconds for no extra effort.

There will always be room for improvement when it comes to racing in triathlon, After all, you are dealing with three disciplines, not to mention the transitions and nutrition that also go into a successful race – there will always be areas you can refine and make better. Here are three common problems we see at our races that athletes lose valuable time on, so keep reading and let us help you.

Don’t lose sight in dark, murky waters

  1. Sighting. Let’s start with the first discipline and that’s swimming. The key issue we see in the swim is sighting. Most of us train in a pool, following a straight black line up and down. However, when it comes to race day, most swims are in open water and this can be troublesome for many. You are often (very) lucky if you can see your hand in front of your face, and the route often navigates a few turns, not to mention contending with weeds, moss and – God forbid – jellyfish! The key is practice – get a handful of open water sessions under your belt before the big day and practice sighting. Most venues have bouys set out in place for you to practice and this will allow you to replicate a similar style to race day.
  2. Transitions. Valuable seconds – minutes, even – can be lost of saved here. Unfortunately there is no pause button in a triathlon and transition times count towards your overall time so the faster yo can make your way through T1 and T2 the better. In order to do this you need to practice. Practice stripping off your wetsuit and getting into your bike kit. Ensure you know where everything is and where you have left your kit before you run out of T1. The same applies for T2 – practice dismounting and running into transition, taking your helmet off and donning your kicks. The more you prepare, the more seamless it becomes – by race day you’ll be on autopilot.
  3. Pacing and fuelling. The adrenaline, nerves and excitement of racing will certainly be high and it’s easy to get ahead of yourself and forget certain things as soon as the race begins. It’s easy to go off too hard and easy to forget to take on nutrition, but both will cost you dearly down the road. Mitigate against these avoidable mishaps by practicing pacing and fuelling on training rides and runs. Train at race intensity and see how easy (or not) it is to eat and drink what you plan to consume on race day.

These simple gains take seconds to practice but could shave minutes off your next triathlon.

Now that you have those nailed, check out the triathlons we’re organising this year!

How to improve mental toughness for racing

Most endurance-based sports such as triathlon require the individual to have a good level of mental toughness. Purely to even consider doing the sport would likely mean you have a level of mental resilience anyway. However, sometimes we can let our minds get the better of us and when certain circumstances occur mid-racesuch as bad weather or a puncture we can lose it and let our minds get the better of us.

This aim of this blog is to provide some methods to practice in training to enable you to develop mental toughness so that, come race day, nothing will stop you.

  1. Train in all conditions. It’s rare to have ‘perfect conditions’ on race day and the weather is entirely out of our control. We all frantically observe the weather forecast in the week leading up to the race, praying it stays dry and the wind is minimal. But in the UK in particular, this is wishful thinking! Therefore, we should practice training in all elements. If it’s raining and you are due to head out on a long ride, don’t opt for the turbo – get out there and embrace it. Same with running. If its ridiculously windy don’t opt for the treadmill, get out amongst it and get it done. You aren’t going to have the option of indoor training on race day and if you can tough it out in training you can certainly get through it in a race situation where adrenaline and nerves are high unlike other training sessions where motivation may not be quite as high.
  2. Train harder than your race. If you have endured tough training sessions and have pushed through longer rides and runs than the actual race distances, you will go into the race feeling a lot more confident in your ability. Like anything, the more you push your limits and learn to ‘suffer’ the easier race day will feel. Your body is a remarkable thing and it has the power to remember certain feelings and experineces. The more you put the body and mind through tough and difficult situations, the more prepared and ready you will feel for the race.
  3. Discomfort and uncertainty is a great thing. We are all stronger and more capable than what we think – racing exposes this. We always seem to find that extra 1% when we really need to. Things that are uncertain or that scare us are great and should be embraced. Nothing ever grows from a comfort zone. Going into the unknown on race day not knowing what the day will hold might be scary, but it’s great for building resilience and a strong mentality. There are high chances of things not going to plan during a race and it’s having the ability to keep calm and get through it.
  4. Believe in yourself. This is a great one to end with. You have to truly believe in yourself. If you don’t, nobody else will, and that doubt will show on race day. Give yourself a race day mantra and repeat it over and over when training. Engrain it in your mind and use it. Replicate the race you want and believe you’re capable of. Also, make sure you go through potential issues that could occur and visualise handling them on race day. Going into a race with all the scenarios covered will give you a high level of confidence.

Now that you’re armed to tackle any race day scenarios, take a look at our events and get your name down – you’re set to smash it!