A day of constant rain delayed our Alp d'uez TT (time trial) although a much needed rest in my opinion. The alps in the rain is a far different experience of that in the sunshine, grey miserable and nothing to do. So in need of a days activities, we initially opted for canyoning or white water rafting but Scott firmly put his size 13 foot down stating he had no intention to sit in water, in the rain…. Fair point. Instead, we opted for a spar* day of swimming, a hammam and steam room….. Unbeknown to us though, in France [...]

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So, the third climb of the trip was the Col du Galibier, the third highest pass in Europe and an uncategorised climb, or Haute category (HC), I prefer hardcore Hence the worried faces. Parking at the foot of the mountain led to a warm up of a coffee and one lap of the village, great prep :/ Warm ups are ESSENTIAL, especially a day after another gruelling climb, it takes around 20-30mins for the legs to really start going, hence why the first 5k wasn't pleasant. However, I began to find my rhythm and after a 13k ascent to the [...]

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So, Remember guys, if you experience back issues, the problem will usually lie in tightness of the hamstrings and glutes, consistent mobility drills will often iron out such problems.After my mornings breakfast, a session of yoga and mobility was a must to ease my back; sun salutations hip, glute and lower back stretching would hopefully help. Bring on Col du Glandon We started our ascent and I quickly got left behind by the boys. This was tough, and also fairly lonely, you're climbing up a mountain with a average 7% incline and you know you have another 1hr 30mins to [...]

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For the last three years, my bank holiday has been SW4 festival, Notting Hill Carnival and hang over best forgotten about. This year was different….. A trip to the Alps, 5 days of hard cycling, eating and drinking. Let’s see what this adventure unfolds. So we set off on Saturday morning. Me being me had my packed lunch of marinated chicken breasts, apples, peanut butter and bag of almonds. Scott and Lee had penguin bars, ham and a pack a of Haribo between them… Amateurs. Anyway, our team bus passenger seat wasn’t built for a finely tuned 95kg athlete and [...]

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If you don’t, you need to get one. It gives you direction, purpose and you’ll grow as a person….. Well you could also shrink depending on your goal. Obviously I’m not talking about the religious text here, but your workout bible. This is mine:     I may look a bit of a geek carrying this around the gym but I see more progress than most people. Why? Because I write everything down.Simple rules of progressive overload. Note down what you did today, and improve on it next week. Don’t waste sets, sessions by guesstimating what you should be lifting. See what you did last week, add more weight, [...]

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Potatoes

I felt really dirty yesterday. I had new potatoes for lunch. ‘But they’re a bad carb aren’t they?!’ Phhhh You get a lot of food police lingering around the gym, they really bug me. Monitoring what I eat, and judging it based on their Womens Health monthly subscription, or what they read in the Metro last week… Your waistline is a better metric to see if your nutrition is working. You probably have heard, or seen, how there are ‘bad’ carbs and ‘good’ carbs. But who decides which ones are good, and which ones are bad? I know a mars [...]

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Every morning before my workout, I pop across the road to the Italian coffee shop to get my black Americano. No sugar of course! I often see a woman who’s breakfast of choice is cakes, pain au chocolat or something similar. Yesterday, she had these cannoncini’s – basically pastry parcels filled with chocolate cream. So good!! Anyway, she then dropped her Timeout magazine and couldn’t pick it up herself. I had to help her. This should give you an idea the shape she is in……. Then loaded with cakes, coffee and sugar she managed to squeeze past me to enjoy [...]

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Don’t you just love Quest Bars? Well I don’t really no. In fact, I get sick of PT’s, fitness enthusiasts and diet junkies bombard my social media channels with their love for them. Apparently – ‘Quest bars are AMAZING’, they taste great, have no sugar, and if you eat them you must lose weight’!! Right? I still wasn’t convinced: Most people should be able to hit their kcal and macro goals with real* food. They cost about £2 a pop They don’t even taste that good, unless I’m missing something?! And people microwave them to look like this :/ But [...]

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I saw a client of mine in the gym yesterday and she was talking about going back home for a holiday. As per, I forgot where her home was, I ALWAYS forget. It was somewhere in Europe – Slovenia, Slovakia, Serbia, Bosnia, one of those ones Anyway she responded with: ‘You might be good at all sports, but your geography is rubbish”. Challenge accepted. I left the gym determined to prove her wrong. So, during Super Sunday I decided to learn all the European countries and their capitals…. (Hence the sleepy appearance!). See how I got on: Repetition and repeat. [...]

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A friend of mine is competing in the transcontinental race at the moment. It’s a 4,600km cycle to Istanbul in 15 days. This isn’t my idea of fun so after seeing him off  from Westminster, a few of us thought we’d do a little cycling too and head to Dover. Anyway, the five of us set off to Kent in glorious conditions, with our jerseys packed full of bananas, snickers and tracker bars. Obviously me being me, also had my optimal PERI workout drink of amino acids, citrulline mallate, 25% glucose, 25% sucrose, and electrolyte solution. Smug. Didn’t really plan [...]

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