BodyFit Cumbria

18/12/2025

If you'd like a session to do, over the coming days, try this. I did it on the erg, but you can replicate on a static bike, treadmill or stepper. The reference to 5K pace, works will with both rowing and running.
If running or biking, the recover should be at a very gentle pace or as a static recovery.
DF for rowing (erg) means drag factor. It's a resistance mechanism.
Enjoy!

Warm up:
5' R22 (feet out) concentrating on technique
3' R24 (feet in) with final 15" of each minute at a faster pace (free rate)

Session:
5 x 4' [3']
Aim for consistency throughout.
I had a DF of 128, Nick 135.
Then 10' at R22 really concentrating on technique.
I dropped my DF to 118.

Whatever your ability, aim to keep your splits consistent. If you know your 5K pace and you're reasonably well trained, it'll be around that pace. If in doubt, start slow and increase your speed with each rep, but keeping the rate at 28.

16/12/2025

Last week of term for BodyFit Classes, so dress up in your festive outfits for classes. I'm looking forward to seeing you all later.

If I don't see you this week... many thanks for joining me at classes, on foot, on bikes, on-line and in the hall. Thank you also to Hazel and Tony for their help with our run coaching too.

All the best for 2026 team!

We start back with a full timetable on Monday 5th January.
Note this is before the schools go back!
http://www.bodyfitcumbria.co.uk/whatson -day

13/12/2025

Tomorrow's Cockermouth Greenway junior parkrun is CANCELLED due to the weather. Will be back on as usual on Sunday 21st. Please share/spread the word. Thank you.

01/12/2025

Classes today

Tonight: 6.30pm Warm up and drills as usual at the LHC car park.
Then a pyramid session: 4', 3', 2', 1' (4 x 30"), 1', 2', 3', 4'
Recovery: half of the effort, then 1' for the 1' and 30" sprints.

Tuesday 2nd December 9.15am - first Tuesday of the month, so it's the Muster Run with Tony Jewell. Meet at Wakefield Road car park as usual. If a bit late, the first out and back will be on Derwentside Gardens.

Plus Simply Stretch 30' via Zoom 8pm this evening.

All classes on as usual from now until Friday 19th December.

BodyFit Cumbria with Samantha Ayers, Cockermouth, Cumbria

03/11/2025

Running...
Tonight, 6.30pm, Lakes Home Centre
Tomorrow 9.15am, Wakefield Road.

It's guaranteed wet and windy, so please bring plenty of layers.
If travelling by car, remember to have a change of kit with you.

No stretches immediately after class tonight again because of the weather. So do join me via Zoom at 8pm instead.

There are currently as many of AC at my stretch classes as BodyFit class members - well done AC! 🙂

Register here for Zoom classes:

BodyFit Cumbria with Samantha Ayers, Cockermouth, Cumbria

27/10/2025

Derwentwater 10 - helpers needed.

Phil from Keswick AC is still short quite a few helpers for the Derwent Water 10 this coming Sunday. If you would like to help, please contact Phil directly via phil.winskill@gmail.com

Those who are racing - good luck! I love that race, sadly can't do it this year.

If you'd like to race - there are a few spaces left.
https://www.eventsupnorth.co.uk/event/407

Keswick Athletic Club, Cumberland AC, , Derwent AC Cockermouth,

I just signed up for Derwentwater 10. You can register or find more information on https://www.eventsupnorth.co.uk/event/407

23/10/2025

Join us! There will be cake! What more could you possibly want?
Saturday 8th November 9am.
If you've not done a parkrun before or haven't done our one, now is your perfect opportunity.

Register here if never done one before. You only have to register once.
https://www.parkrun.org.uk/cockermouthgreenway/

Please share - EVERYONE welcome! Runner, walkers, spectators and volunteers. :)

21/10/2025

Our running session this morning, continuing the theme of using our arm-drive more effectively. Well done team!
And yes, I was sheltering under the tree out of the rain, whilst they were all working hard!

Join us: This class is on a Tuesday morning at 9.15am in Cockermouth.
Other classes available! :)
http://www.bodyfitcumbria.co.uk/whatson -day

14/10/2025

At running classes for the next few weeks, we'll be focusing on arm drive. This was our team lighting up the dark night!

Last night's age range was 14-65+

Join us!
Monday 6.30pm
Tuesdays 9.15am
Thursday 6pm

http://www.bodyfitcumbria.co.uk/whatson -day

06/10/2025

Tonight and onwards for our evening running classes:

Dig out your arm lights, bright and reflective kit please.
I've just invested in some new arm lights. My previous ones have given up after 15 years of use! So I'll let them off. These are the replacements. Same make but rechargeable.

They aren't the cheapest, £20 each, i.e. £40 total. BUT, you generally get what you pay for in terms of armband lights. And Ronhill was the brand I'd had before. I'll try them out and let you know how they are. They also go smaller than many brands, so are suitable for older children and adults with a smaller arm.

I bought them from Kendal retailer Pete Bland Sports who I'd highly recommend. Support your local retailers if you can. Postage is free. Pete Bland Sports support many of our local races.

See you at 6.30 this evening from the Lakes Home Centre.
All abilitie welcome. Technique and speed drills followed by hill reps. :)

Sam Ayers
07805 094701

Pete Bland Sports

https://www.peteblandsports.co.uk/buy/ron-hill-recharge-light-armband_11791.htm

02/10/2025

Muster Run:
5.55pm for 6pm start. We'll all be together as one group. All abilities catered for - you know that! :)
Route: Parklands Reverse.

Starting with out and back on Low Road Close, Derwent Street, Sullart Street, then Rubby Banks (out and back by the River Cocker to the arch).

Forecast - it's forecast 40mph wind and 80% chance rain by the end of the session. Please dress appropriately and have a change of kit if you travel by car. Many thanks.

See you at 5.55pm.

Event Cancellations
Events on Saturday may be cancelled due to the weather. The Hodgson Brothers Mountain Relay has already been cancelled due to the weather.

Check before you travel. Parkruns can be checked here:
https://www.parkrun.org.uk/cancellations/
Note that south lakes parkruns, Fellfoot (Newby Bridge) and Rothay Park (Ambleside) have already been cancelled.

19/09/2025