Skip to main content
Welcome to KP PERFORMANCE
  • Afghanistan

    Afghanistan

    (AFN ؋)

  • Åland Islands

    Åland Islands

    (EUR €)

  • Albania

    Albania

    (ALL L)

  • Algeria

    Algeria

    (DZD د.ج)

  • Andorra

    Andorra

    (EUR €)

  • Angola

    Angola

    (NZD $)

  • Anguilla

    Anguilla

    (XCD $)

  • Antigua & Barbuda

    Antigua & Barbuda

    (XCD $)

  • Argentina

    Argentina

    (NZD $)

  • Armenia

    Armenia

    (AMD դր.)

  • Aruba

    Aruba

    (AWG ƒ)

  • Ascension Island

    Ascension Island

    (SHP £)

  • Australia

    Australia

    (AUD $)

  • Austria

    Austria

    (EUR €)

  • Azerbaijan

    Azerbaijan

    (AZN ₼)

  • Bahamas

    Bahamas

    (BSD $)

  • Bahrain

    Bahrain

    (NZD $)

  • Bangladesh

    Bangladesh

    (BDT ৳)

  • Barbados

    Barbados

    (BBD $)

  • Belarus

    Belarus

    (NZD $)

  • Belgium

    Belgium

    (EUR €)

  • Belize

    Belize

    (BZD $)

  • Benin

    Benin

    (XOF Fr)

  • Bermuda

    Bermuda

    (USD $)

  • Bhutan

    Bhutan

    (NZD $)

  • Bolivia

    Bolivia

    (BOB Bs.)

  • Bosnia & Herzegovina

    Bosnia & Herzegovina

    (BAM КМ)

  • Botswana

    Botswana

    (BWP P)

  • Brazil

    Brazil

    (NZD $)

  • British Indian Ocean Territory

    British Indian Ocean Territory

    (USD $)

  • British Virgin Islands

    British Virgin Islands

    (USD $)

  • Brunei

    Brunei

    (BND $)

  • Bulgaria

    Bulgaria

    (BGN лв.)

  • Burkina Faso

    Burkina Faso

    (XOF Fr)

  • Burundi

    Burundi

    (BIF Fr)

  • Cambodia

    Cambodia

    (KHR ៛)

  • Cameroon

    Cameroon

    (XAF Fr)

  • Canada

    Canada

    (CAD $)

  • Cape Verde

    Cape Verde

    (CVE $)

  • Caribbean Netherlands

    Caribbean Netherlands

    (USD $)

  • Cayman Islands

    Cayman Islands

    (KYD $)

  • Central African Republic

    Central African Republic

    (XAF Fr)

  • Chad

    Chad

    (XAF Fr)

  • Chile

    Chile

    (NZD $)

  • China

    China

    (CNY ¥)

  • Christmas Island

    Christmas Island

    (AUD $)

  • Cocos (Keeling) Islands

    Cocos (Keeling) Islands

    (AUD $)

  • Colombia

    Colombia

    (NZD $)

  • Comoros

    Comoros

    (KMF Fr)

  • Congo - Brazzaville

    Congo - Brazzaville

    (XAF Fr)

  • Congo - Kinshasa

    Congo - Kinshasa

    (CDF Fr)

  • Cook Islands

    Cook Islands

    (NZD $)

  • Costa Rica

    Costa Rica

    (CRC ₡)

  • Côte d’Ivoire

    Côte d’Ivoire

    (XOF Fr)

  • Croatia

    Croatia

    (EUR €)

  • Curaçao

    Curaçao

    (ANG ƒ)

  • Cyprus

    Cyprus

    (EUR €)

  • Czechia

    Czechia

    (CZK Kč)

  • Denmark

    Denmark

    (DKK kr.)

  • Djibouti

    Djibouti

    (DJF Fdj)

  • Dominica

    Dominica

    (XCD $)

  • Dominican Republic

    Dominican Republic

    (DOP $)

  • Ecuador

    Ecuador

    (USD $)

  • Egypt

    Egypt

    (EGP ج.م)

  • El Salvador

    El Salvador

    (USD $)

  • Equatorial Guinea

    Equatorial Guinea

    (XAF Fr)

  • Eritrea

    Eritrea

    (NZD $)

  • Estonia

    Estonia

    (EUR €)

  • Eswatini

    Eswatini

    (NZD $)

  • Ethiopia

    Ethiopia

    (ETB Br)

  • Falkland Islands

    Falkland Islands

    (FKP £)

  • Faroe Islands

    Faroe Islands

    (DKK kr.)

  • Fiji

    Fiji

    (FJD $)

  • Finland

    Finland

    (EUR €)

  • France

    France

    (EUR €)

  • French Guiana

    French Guiana

    (EUR €)

  • French Polynesia

    French Polynesia

    (XPF Fr)

  • French Southern Territories

    French Southern Territories

    (EUR €)

  • Gabon

    Gabon

    (XOF Fr)

  • Gambia

    Gambia

    (GMD D)

  • Georgia

    Georgia

    (NZD $)

  • Germany

    Germany

    (EUR €)

  • Ghana

    Ghana

    (NZD $)

  • Gibraltar

    Gibraltar

    (GBP £)

  • Greece

    Greece

    (EUR €)

  • Greenland

    Greenland

    (DKK kr.)

  • Grenada

    Grenada

    (XCD $)

  • Guadeloupe

    Guadeloupe

    (EUR €)

  • Guatemala

    Guatemala

    (GTQ Q)

  • Guernsey

    Guernsey

    (GBP £)

  • Guinea

    Guinea

    (GNF Fr)

  • Guinea-Bissau

    Guinea-Bissau

    (XOF Fr)

  • Guyana

    Guyana

    (GYD $)

  • Haiti

    Haiti

    (NZD $)

  • Honduras

    Honduras

    (HNL L)

  • Hong Kong SAR

    Hong Kong SAR

    (HKD $)

  • Hungary

    Hungary

    (HUF Ft)

  • Iceland

    Iceland

    (ISK kr)

  • India

    India

    (INR ₹)

  • Indonesia

    Indonesia

    (IDR Rp)

  • Iraq

    Iraq

    (NZD $)

  • Ireland

    Ireland

    (EUR €)

  • Isle of Man

    Isle of Man

    (GBP £)

  • Israel

    Israel

    (ILS ₪)

  • Italy

    Italy

    (EUR €)

  • Jamaica

    Jamaica

    (JMD $)

  • Japan

    Japan

    (JPY ¥)

  • Jersey

    Jersey

    (NZD $)

  • Jordan

    Jordan

    (NZD $)

  • Kazakhstan

    Kazakhstan

    (KZT 〒)

  • Kenya

    Kenya

    (KES KSh)

  • Kiribati

    Kiribati

    (NZD $)

  • Kosovo

    Kosovo

    (EUR €)

  • Kuwait

    Kuwait

    (NZD $)

  • Kyrgyzstan

    Kyrgyzstan

    (KGS som)

  • Laos

    Laos

    (LAK ₭)

  • Latvia

    Latvia

    (EUR €)

  • Lebanon

    Lebanon

    (LBP ل.ل)

  • Lesotho

    Lesotho

    (NZD $)

  • Liberia

    Liberia

    (NZD $)

  • Libya

    Libya

    (NZD $)

  • Liechtenstein

    Liechtenstein

    (CHF CHF)

  • Lithuania

    Lithuania

    (EUR €)

  • Luxembourg

    Luxembourg

    (EUR €)

  • Macao SAR

    Macao SAR

    (MOP P)

  • Madagascar

    Madagascar

    (NZD $)

  • Malawi

    Malawi

    (MWK MK)

  • Malaysia

    Malaysia

    (MYR RM)

  • Maldives

    Maldives

    (MVR MVR)

  • Mali

    Mali

    (XOF Fr)

  • Malta

    Malta

    (EUR €)

  • Martinique

    Martinique

    (EUR €)

  • Mauritania

    Mauritania

    (NZD $)

  • Mauritius

    Mauritius

    (MUR ₨)

  • Mayotte

    Mayotte

    (EUR €)

  • Mexico

    Mexico

    (NZD $)

  • Moldova

    Moldova

    (MDL L)

  • Monaco

    Monaco

    (EUR €)

  • Mongolia

    Mongolia

    (MNT ₮)

  • Montenegro

    Montenegro

    (EUR €)

  • Montserrat

    Montserrat

    (XCD $)

  • Morocco

    Morocco

    (MAD د.م.)

  • Mozambique

    Mozambique

    (NZD $)

  • Myanmar (Burma)

    Myanmar (Burma)

    (MMK K)

  • Namibia

    Namibia

    (NZD $)

  • Nauru

    Nauru

    (AUD $)

  • Nepal

    Nepal

    (NPR ₨)

  • Netherlands

    Netherlands

    (EUR €)

  • New Caledonia

    New Caledonia

    (XPF Fr)

  • New Zealand

    New Zealand

    (NZD $)

  • Nicaragua

    Nicaragua

    (NIO C$)

  • Niger

    Niger

    (XOF Fr)

  • Nigeria

    Nigeria

    (NGN ₦)

  • Niue

    Niue

    (NZD $)

  • Norfolk Island

    Norfolk Island

    (AUD $)

  • North Macedonia

    North Macedonia

    (MKD ден)

  • Norway

    Norway

    (NZD $)

  • Oman

    Oman

    (NZD $)

  • Pakistan

    Pakistan

    (PKR ₨)

  • Palestinian Territories

    Palestinian Territories

    (ILS ₪)

  • Panama

    Panama

    (USD $)

  • Papua New Guinea

    Papua New Guinea

    (PGK K)

  • Paraguay

    Paraguay

    (PYG ₲)

  • Peru

    Peru

    (PEN S/.)

  • Philippines

    Philippines

    (PHP ₱)

  • Pitcairn Islands

    Pitcairn Islands

    (NZD $)

  • Poland

    Poland

    (PLN zł)

  • Portugal

    Portugal

    (EUR €)

  • Qatar

    Qatar

    (QAR ر.ق)

  • Réunion

    Réunion

    (EUR €)

  • Romania

    Romania

    (RON Lei)

  • Russia

    Russia

    (NZD $)

  • Rwanda

    Rwanda

    (RWF FRw)

  • Samoa

    Samoa

    (WST T)

  • San Marino

    San Marino

    (EUR €)

  • São Tomé & Príncipe

    São Tomé & Príncipe

    (STD Db)

  • Saudi Arabia

    Saudi Arabia

    (SAR ر.س)

  • Senegal

    Senegal

    (XOF Fr)

  • Serbia

    Serbia

    (RSD РСД)

  • Seychelles

    Seychelles

    (NZD $)

  • Sierra Leone

    Sierra Leone

    (SLL Le)

  • Singapore

    Singapore

    (SGD $)

  • Sint Maarten

    Sint Maarten

    (ANG ƒ)

  • Slovakia

    Slovakia

    (EUR €)

  • Slovenia

    Slovenia

    (EUR €)

  • Solomon Islands

    Solomon Islands

    (SBD $)

  • Somalia

    Somalia

    (NZD $)

  • South Africa

    South Africa

    (NZD $)

  • South Georgia & South Sandwich Islands

    South Georgia & South Sandwich Islands

    (GBP £)

  • South Korea

    South Korea

    (KRW ₩)

  • South Sudan

    South Sudan

    (NZD $)

  • Spain

    Spain

    (EUR €)

  • Sri Lanka

    Sri Lanka

    (LKR ₨)

  • St. Barthélemy

    St. Barthélemy

    (EUR €)

  • St. Helena

    St. Helena

    (SHP £)

  • St. Kitts & Nevis

    St. Kitts & Nevis

    (XCD $)

  • St. Lucia

    St. Lucia

    (XCD $)

  • St. Martin

    St. Martin

    (EUR €)

  • St. Pierre & Miquelon

    St. Pierre & Miquelon

    (EUR €)

  • St. Vincent & Grenadines

    St. Vincent & Grenadines

    (XCD $)

  • Sudan

    Sudan

    (NZD $)

  • Suriname

    Suriname

    (NZD $)

  • Svalbard & Jan Mayen

    Svalbard & Jan Mayen

    (NZD $)

  • Sweden

    Sweden

    (SEK kr)

  • Switzerland

    Switzerland

    (CHF CHF)

  • Taiwan

    Taiwan

    (TWD $)

  • Tajikistan

    Tajikistan

    (TJS ЅМ)

  • Tanzania

    Tanzania

    (TZS Sh)

  • Thailand

    Thailand

    (THB ฿)

  • Timor-Leste

    Timor-Leste

    (USD $)

  • Togo

    Togo

    (XOF Fr)

  • Tokelau

    Tokelau

    (NZD $)

  • Tonga

    Tonga

    (TOP T$)

  • Trinidad & Tobago

    Trinidad & Tobago

    (TTD $)

  • Tristan da Cunha

    Tristan da Cunha

    (GBP £)

  • Tunisia

    Tunisia

    (NZD $)

  • Türkiye

    Türkiye

    (NZD $)

  • Turkmenistan

    Turkmenistan

    (NZD $)

  • Turks & Caicos Islands

    Turks & Caicos Islands

    (USD $)

  • Tuvalu

    Tuvalu

    (AUD $)

  • U.S. Outlying Islands

    U.S. Outlying Islands

    (USD $)

  • Uganda

    Uganda

    (UGX USh)

  • Ukraine

    Ukraine

    (UAH ₴)

  • United Arab Emirates

    United Arab Emirates

    (AED د.إ)

  • United Kingdom

    United Kingdom

    (GBP £)

  • United States

    United States

    (USD $)

  • Uruguay

    Uruguay

    (UYU $)

  • Uzbekistan

    Uzbekistan

    (UZS )

  • Vanuatu

    Vanuatu

    (VUV Vt)

  • Vatican City

    Vatican City

    (EUR €)

  • Venezuela

    Venezuela

    (USD $)

  • Vietnam

    Vietnam

    (VND ₫)

  • Wallis & Futuna

    Wallis & Futuna

    (XPF Fr)

  • Western Sahara

    Western Sahara

    (MAD د.م.)

  • Yemen

    Yemen

    (YER ﷼)

  • Zambia

    Zambia

    (NZD $)

  • Zimbabwe

    Zimbabwe

    (USD $)

The countdown is on!

The countdown is on!
 

We're now inside three weeks until the World Championships and KP Performance wants to make sure you have ticked all boxes to be at your best.
We recently spoke briefly in a blog post about being 'Baku Ready' and somethings to be aware of in your preparations. 
 
  • Likely weather conditions 
  • Your weekly schedule
  • Travel protocol
  • Track length and design
     
With under three weeks it's now important we also consider a few more factors that can effect your result or ability to perform at your best:
 
  • Volume/Intensity: The hard work in preparations should be done now and I'm sure you've started tapering the training volume. But ensure when tapering, your intensity stays high in your training sessions. Please don't be the one who hits cruise control two weeks out then gets a shock and doesn't perform on race day.
    - KP Performance advice: Add as much pressure you can creatively think of to your training sessions (timing, videoing, training partners, crowd etc) you can never simulate being on the gate at the Worlds but you can visualise it and you can keep the training intensity as high as you possibly can so when you do get there mentally you feel less of an effect. Don't over do it though now's the time to keep sessions short and sweet, not leaving sessions with the tank empty but feeling 'good' like you still have efforts/energy left.
     
  • Facilities: Have you checked what facilities you have available where you're staying or whats near by? This will effect your plan for gym primer sessions and equipment needed, are you doing outdoor primer sprint sessions or needing to pack your mini rollers? 
    - KP Performance advice: Do your homework, don't wing it! Even google the gyms near by check out photos and see what equipment they have and don't have. Mini rollers are a must. Removing jet-lagged legs in the safety of your own hotel room.
     
  • Mindset: Its now a good time to make sure your performance blueprint and routines are solid. Pre-gate routines and visualising are the last but essential part before your race to block out distractions, handle the pressure and maintain the focus on what YOU have to do. Its also the last chance to physically prime before your race.
    - KP Performance advice: With KP Performance programs we provide templates for you to write down your pre-gate routine which we find helps gives consistency to you performing and understanding/block out distractions even inside your own head. Add a physical 'switch on' into your routine, this could be as simple as a fast feet, plyometric jump or ideally a neural with on such as a single leg drop a stick- balance-explosive-mind on. We also suggest a writing a word that works for you on the back on your number plate such as patience, so when you read that you know to start relaxed and not rush the gate We also provide practice/training objective sheets, Controllable's- writing down the things you can and cant control is a great exercises for those who struggle with performance anxiety and self-doubt and more.
     
  • Nutrition: Understanding what you should be eating/drinking and the timing pre/post practice and pre/during/post competition really is a make or break factor. Your nutritional fuel is crucial to having energy and clarity on the gate to focus and especially to maintain those levels across the two days of practice and race day. It also is your first step to recovering effectively, you must listen to your body.
    - KP Performance advice: If you struggle to eat on race day there are always good options that will give you the fuel you need (watermelon is a great). KP Performance out sources all nutrition plans from a qualified and BMX experienced nutritionist so if you need help with a plan we can help you! Also don't forget your supplements and gels (magnesium, bcaa's, glucose gels, electrolytes etc)
     
  • Travelling from a far: This can have a big impact on your performance if you don't know how to tackle long distance travelling and time zone changes.
    - KP Performance advice: Set your body clock days before you travel if your cutting it close to flying in for practice and pack food for the plane! Aeroplane food doesn't cut it, travel with sleep aid and drink plenty of water. Take your foam roller on your carry on luggage and stretch/move often (if your not sleeping then you should be up every hour stretching and foam rolling down the back of the plane), bust a sweat as soon as you can once arriving! 
    
     
We will be watching! Best of luck and safe travels from KP Performance. 
 

Comments

Be the first to comment.
All comments are moderated before being published.