Dublin GAA Giveaway

Dublin GAA have teamed up with Intersport Elverys, one of Ireland’s leading sports retailers with 58 stores nationwide, who are now the new official retail partner of Dublin GAA. Right now, the new Dublin jersey is available exclusively in-store from Intersport Elverys and online at www.elverys.ie.

To celebrate the partnership between Dublin GAA and Intersport Elverys, we are giving you the chance to win some Dublin GAA gear. To be in with a chance of winning, simply fill out the form below. Good luck!




Bundee Aki vs Robbie Henshaw Challenges

As proud retail partner of the IRFU, Intersport Elverys in conjunction with Canterbury teamed up to set Ireland Internationals Bundee Aki and Robbie Henshaw a number of challenges. Watch the two lads battle it out in a number of Power Challenges and see how well they know each other in the Mr & Mr and their team mates quiz! Also, watch Garry Ringrose, James Ryan and Robbie Henshaw face one of their toughest interviews. Watch below.

Watch Bundee Aki vs Robbie Henshaw Challenges | Part One

Watch Bundee Aki vs Robbie Henshaw Challenges | Part Two

Bundee Aki & Robbie Henshaw Take On The Mr & Mr Challenge

Bundee and Robbie Team Mates Quiz

The Interview

Shop IRFU At Intersport Elverys

Intersport Elverys have wide range of Training Gear and Jerseys for your every need, including our very own exclusive range. The range includes the Canterbury IRFU ThermoReg ¼-Zip Top, Canterbury IRFU Cotton Polo and the Canterbury IRFU Superlight T-Shirt. See our full range HERE.


NBA Season To Get Underway

With the NBA season getting underway, basketball followers everywhere are so excited to see how the new season will pan out. A lot of that excitement is down to the fact the 3 time NBA Champion LeBron James has moved from Cleveland Cavaliers to the world famous LA Lakers. This move has instantly made the Lakers contenders for the title in many peoples eyes. To many supporters, LeBron is seen as the second best player ever to grace the basketball court (after Michael Jordan) and it is easy to see how he could potentially turn them into contenders, when you consider the fact that he is a 3 time MVP and a 14 time NBA All Star. Also, when you add in young talent like Lonzo Ball, it is shaping up to be an exciting season for the Lakers.

However, it will be very hard to stop 3 in a row Championship chasing Golden State Warriors, whose team is full of basketball superstars including Steph Curry, Kevin Durant and Draymond Green, to name just a few. The Warriors have been in the last 4 finals and it is hard to see past them getting there again, especially when you consider the fact that coach Steve Kerr is one of the best is the business.

Of course there are other teams who will be in contention, including the Boston Celtics, who have LeBrons former team mate Kyrie Irving leading their change, along with some younger players. Oklahoma City Thunder are also a team who are usually in the mix. This is largely down to the fact the Russell Westbook is one of the leagues standout players and he leads the teams stats in the majority of games. As you can see, the Chicago Bulls jerseys is also on sale at Intersport Elverys. Unfortunately the team are not expected to achieve much this season, but the jersey has to be one of the most iconic jerseys in sport!

Here at Intersport Elverys Towers, we are really looking forward to the new NBA season and how it unfolds. We’re hoping LeBron brings some star quality to LA. Shop the Intersport Elverys NBA range HERE.

ISPCC Headbomz Beanies – Talking Makes Us Stronger

We have teamed up with Shane Long to support the Childline message that ‘Talking Makes Us Stronger’

Intersport Elverys are delighted to announce that we have teamed up with Republic of Ireland star Shane Long to support ISPCC Childline’s ‘Talking Makes Us Stronger’ campaign. We have released our new range of Headbomz Beanies now available in-store and online in aid of Ireland’s only 24-hour listening service for children. Check out the cool new beanies below.



The national child protection charity’s ‘Talking Makes Us Stronger’ campaign encourages children to talk about their feelings, thoughts and worries with a parent, a teacher, a friend, or Childline – because ‘Talking Makes Us Stronger’. The campaign presents a brain-poppingly fun way to remind children that talking builds emotional resilience.

The Headbomz Beanies are now in-store and online with 100% of all profits going directly to ISPCC Childline.


The Best Food for Swimming Advice

What should you eat before and after a swim? What should you avoid? This blog will tell you all you need to know about the best food for swimming. 

Speedo have produced this blog to include the foods and snacks that let you swim for longer and faster, as well as help if you’re swimming to lose weight.

If you’re still wondering about the health benefits of swimming, check out this blog!

The Best Food For Swimming Tips

What to eat before and after swimming

Which energy-rich foods will help you swim for longer, and which are best avoided? Here’s how to eat smart, before and after swimming.

  • Pre-swim foods
  • Post-swim foods
  • Healthy snacks for swimmers
  • Swimming for weight loss
  • Foods swimmers should avoid
  • Hydration in the pool

If you’re thinking of heading out sea swimming, then maybe this blog covering All Things Sea Swimming might help?

What should I eat before a swim?

Foods that are rich in complex carbohydrates, such as wholemeal pasta, sweet potatoes and brown rice, are a great source of energy for swimmers.

A diet that contains these slow release carbs will keep you energised and help you swim for longer but they can take time to digest.

If you need an energy boost just before a swim go for a mix of lean protein and carbs – smoothies are a great way to nourish your body with all the nutrients you need, without putting pressure on your digestive system.

Just ensure you leave plenty of time (up to an hour, ideally) before you jump in the pool to avoid feeling bloated.

And if you’re swimming to lose weight, choosing a low-fat, lower-calorie pre-swim snack, or a smaller portion instead could help you ditch the pounds quicker.

What and when to eat after swimming?

Eating after exercise is important for recovery, even if you’re aiming to lose weight.

Aim to refuel your body within 20-30 minutes of swimming with a mixture of muscle-repairing protein and glycogen-restoring carbohydrates.

For a light meal, try almond butter on oat cakes, or nut butter, banana, honey and chia seeds on toast (see below for the recipe).

A good post-swim main meal might be a baked sweet potato with some lean protein like chicken, or fish.

Healthy snacks for swimmers

Dates are a great energy boosting, pre-workout snack because they’re high in natural sugars.

They are also easy to digest, so shouldn’t feel heavy in your stomach before a swim.

After a swim session, protein bars, fruit and yogurt are all good options. Swimming in the morning stokes your metabolism for the rest of the day, so keep a selection of healthy snacks with you to avoid energy lows.

What foods should swimmers avoid?

Avoid fatty foods before you dive in – they are harder for your stomach to digest and can lead to indigestion, discomfort and bloating during your swim.

Should I drink during my swim?


Any form of exercise will make you sweat and that includes swimming, although because you’re in cool water you don’t sweat as much as on land.

Dehydration can affect your energy levels and your performance, so take a water bottle with you to the poolside and have regular sips during your session and drink plenty of water before, during and after your swim.

Post swim refuel: Nut butter, banana, honey and chia seeds on toast*

This healthy, after-swim snack tastes fabulous and has some great benefits for your body too.

Wholegrain toast with nut butter, banana slices, sweet honey and chia seeds is a quick and easy combo that will fill you up after your swim.

The nut butter and chia seeds are rich in protein to support muscle repair, the wholegrain bread and banana provide slow-release carbohydrates to replenish your energy stores and honey offers a quick-hit of natural sugars, for an instant energy boost.


1 slice of wholegrain bread

1-2 tablespoons of nut butter (try peanut or cashew but make sure it’s sugar free)

½ banana

½ tablespoon of honey

A sprinkle of chia (alternatively try pumpkin or sunflower seeds)

*Allergy information: please note that this recipe contains nuts.

Disclaimer – Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise suggestions are not intended to substitute for proper medical advice.

best food for swimming


*Blog produced by Speedo®

30 Minute Swim Workout To Mix Up Your Routine

If you’re stuck in a rut with your training or just want a change, this 30 minute swim workout might just be for you.

Designed by Speedo, there is a 30 minute swim workout for every level of swimmer.

Improve your swimming technique, burn calories, build strength and stamina, and tone-up with a swim program.

Sea swimming is also excellent your body and mind, check out our Guide to Sea Swimming Blog HERE. 

30-minute swim workout to help you get fitter, stronger and leaner

A session in the pool is a sure-fire way to shape up and get fit.

Swimming boosts your metabolism, works almost every muscle in your body and is a great way to support your weight loss goals – an easy 30-minute swim workout can help to trim your waist and hips and can burn around 300 calories.

But without a program it’s easy to waste your time in the water – here’s how to plan your pool time for maximum results.

  • Why workout in water
  • How to get started
  • Which strokes to swim
  • Swimming further and faster
  • Improve your swim technique

Before you start the workout, why not remind yourself of the Health Benefits of Swimming in this Blog. 

What are the benefits of a 30 minute swim workout?

Swimming is a great workout for your heart and your muscles, yet it’s relatively kind to your body because it puts less stress on your joints than weight-bearing exercise like running or working out in the gym.

All that kicking, pulling and pushing is like a mini-resistance workout that targets your arms, shoulders and glutes and it’s fantastic at working your abs, or core, too.

A swim program can help improve your fitness, your times and technique, and your enjoyment in the pool.

How do I start swimming?

If it’s been a while since you’ve swum, start slowly. Swimming is unlike any other aerobic workout: because water is denser than air it takes more effort to move through it, which in turn makes it really hard work.

Your lungs also need to adjust to a new way of working because, unlike on land, you can’t just breathe in and out as and when you like.

The key to starting to swim for fitness is to break up your pool session into small chunks, or swimming sets.

Mixing it up using different strokes, drills and different intensities is more interesting and a better workout. And, because your heart rate stays high for around 30 seconds after a swim effort, there’s no shame in taking a rest.

Which strokes should I swim?

Start with a stroke that you feel comfortable and confident swimming, whether that’s front crawl, breaststroke or backstroke.

Swim for as long as you can, then take a rest.

When you feel ready, go again, and repeat the process for at least 20 minutes. Stamina will come but don’t expect to be swimming for a full half hour straight away.

How do I build strength and stamina in the pool?

It can help to decide how many lengths you can do then break this into a short warm-up, main set (a set of repetitions, such as 20 x 25 meters) and a short warm-down.

Each time you get in the water aim to increase either the length of the main set, the distance of each repetition, or the speed of each repetition.

Alternatively, reduce the time you take for your rest interval between each set.

How can I improve swimming my technique?

Getting your breathing right is crucial to swimming well.

Many people worry about swallowing water when they breathe in but it’s breathing out that’s crucial to being a better swimmer. Exhaling at the right moment during your stroke will make your swimming smoother and stronger.

Good rhythm and timing is also essential to becoming a better swimmer.

If you’re splashing and thrashing to the other end of the pool try slowing it down and counting each stroke. Once you’ve found a smooth rhythm and your arms and legs are working together gradually increase the tempo – you’ll soon speed up.

30 Minute Swim Workout 1: Building stamina

This half hour pyramid swim workout aims to build strength and stamina by gradually increasing the distance and time you swim.

Take a short break after each repetition and use the clock on the wall to keep an eye on your times.

Target distance: 850m

Target time: 30-minutes

Warm up 200m

1 x 100m Front crawl

2 x 50m Back stroke

Main set 450m

1 x 50m Front crawl. Try and swim a little faster than in the warm up.

2 x 50m Breaststroke. Aim to swim the second half faster than the first.

1 x 50m Front crawl. Aim to swim the second half faster than the first.

2 x 50m Breaststroke. Aim to swim the second half faster than the first.

3 x 50m Front crawl. Aim to swim the second half faster than the first.

Cool down 200m

1 x 100m Backstroke

1 x 100m Front crawl

30 Minute Swim Workout 2: Building technique

Performing a variety of kick exercises is a great way of increasing both leg and core strength. Aim to maintain your intensity throughout.

Target distance: 900m

Target time: 30-minutes

Warm up 200m

1 x 100m Front crawl

2 x 50m Breaststroke

Main set 500m

4 x 50m Front crawl. Elongate each stroke by reaching forward.

2 x 50m Front crawl with a kick. Hold a kickboard (or float) vertical in front of you, with half the board under the water on the second length of each 50.

2 x 50m Backstroke with a kick. Hold a kickboard (or float) vertical in front of you, with half the board under the water on the second length of each 50.

1 x 100m Front crawl. Fastest possible speed taking the fewest strokes.

Cool down 200m

1 x 100m Breaststroke. Steady.

1 x 100m Front crawl. Steady.



**Disclaimer – Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise suggestions are not intended to substitute for proper medical advice**


30 minute swim workout


*Blog produced by Speedo®