Solid effort

Nothing ground-breaking to report, but a solid result...

Got in my 3 strength sessions last week and 2 (so far) this week. Last week I also managed a 2.5 hour gravel ride with Rob (HurstWorksCC) at a relatively easy pace but nice nevertheless. That brought the total last week to around 5 hours.

This week one of my strength sessions was fortunately with my Son (a gym owner and experienced PT - Function Facility). He kindly acknowledged that there was some decent strength traits, albeit my technique needed some work and guidance. Great to see the boy doing his thing - proud Dad moment.

This morning I managed a HIT run set on the treadmill (Peloton inspired) and pushed the speed to the max on the last rep (20km per hour - 3min pace per km).

Need to keep the consistency going (early days) and continue to build up the strength training. As the weather improves (awful at moment) I need to include longer outside rides and runs.

Onwards and upwards 

The week so far

New Year - new me (said that before 🤪).

Monday started with a solid strength set - I was feeling strong and am enjoying the change of focus. Hopefully the results will follow, just need to keep the faith and stay on course (very early days).

Tuesday - I was outside and completed a 43min (Garmin recommended) Tempo run - 10mins warm up, 23 mins at a pace target of sub 5:15 (I managed 4:56) and then 10mins cool down. Garmin only gave me an 'Average' grade, as I expect I went too quickly - next time - do as I am told. My VO2 is still 47 (it actually looks like it went from 48 to 47 - what that simply because I went harder!). The goal is for VO2 to be back above 50 and in the top 'Superior' segment.

This morning (Wednesday) I completed a 20min (half-cocked) strength set - I possibly didn't give myself enough recovery time. So not so good.

Tomorrow, I plan another cardio set, likely to be inside (Peloton or treadmill) as the weather looks pretty awful - snow storms.

Need to keep the focus on strength and get a minimum of 3 sessions in the weekly diary. My son, Alex (PT) has booked me in to one of his group lunchtime sessions later in the month - exciting.

Happy New Year - 2026 is going to be a good one!

Saturday 3rd January - the weekend before life gets back to some form of reality and my mind turns towards 2026 and beyond.

Goals have been researched and written down - my health/wellbeing goals are right up there, and if the truth be known are often the ones, which I struggle with the most, despite fitness being a passion for so many years. 

My health is, and must continue, to be my cornerstone, the foundation everything else is built upon.

I am going to glide myself in slowly - consistently is key.

This afternoon I completed a hard 30min power zone (zone 6 intervals) on the Peloton. Yesterday it was a 40min+ interval set on the treadmill (8min, 6min, 4min and 2min at 4:45 pace), followed by sauna and a short cold plunge (so cold 🥶).

Tomorrow, it is likely to be a decent strength set. Despite the cold weather I could see a bike commute on the cards for Monday - possibly on the gravel bike with my new Brooks saddle. Let's see how the week goes - check in soon.

Last blog of 2025

Currently in Tenerife with Lucy for a few days (Crimbo Limbo), enjoying the sun - been nice since we got here.

We had intended to cycle but Lucy's back has not been great so this time around we have limited our activities to some long walks (and a couple of coastal runs for me). Step count has been positive (12K-20K per day).

Yesterday I didn't feel great (might have been the sun, or more likely something I ate). This morning (31st) I feel a bit better.

We are off to a village in the North of the Island today, hopefully should be nice.

Back to UK on the 2nd to put the 2026 health goals into action.

2026: Putting My Own Oxygen Mask On First

Just worked on my goals for 2026 so asked ChatGPT to pull out health goals and produce this blog (sorry AI assisted).

There comes a point where health stops being about events, numbers, or labels – and becomes about who you want to be present for.

For me, 2026 is one of those years.

Two daughters getting married. Big family moments. Adventures planned. Work I still care deeply about. And the realisation that none of it works properly unless I look after myself first – physically and mentally.

So this year, I am simplifying things.

Strength First. Everything Else Hangs Off That.

For years, endurance defined me. Ironman, triathlon, long runs, big rides. I loved it – and I do not regret a second of it. But that chapter has done its job.

Now, strength comes first.

Three full-body strength sessions per week – non-negotiable

Simple, repeatable movements

Progress over perfection

To support that, I have just added four new 1kg plates to my home setup, taking my dumbells up to 12kg each, plus the bar. Nothing fancy – just enough extra load to keep things moving in the right direction.

Small additions. Quiet progress.

Daily Habits That Actually Stick

I am leaning heavily into habits that are almost impossible to miss:

Daily press-ups – 5 to 10 minutes, most days

Ankle raises while brushing my teeth (habit stacking at its finest)

Short mobility work built into my morning routine

Nothing heroic. Just consistent.

Cardio With a Purpose (Not an Identity)

Cardio still matters – but it supports strength now, not the other way around.

Running and cycling stay because I enjoy them and because they keep my VO2 max honest. Garmin has me down for a threshold run this afternoon, and I will happily take the advice.

What has changed is the why:

Running for health, not ego

Cycling for adventure, not metrics

Bikepacking trips in 2026 will be part of the plan – both on the Brompton and on the gravel bike. Training with a story attached always works better.

The Numbers That Matter (and the Ones I Will Track)

If I am serious about this, I need to measure what matters – calmly, not obsessively.

So each month I will track:

Weight

Waist

Chest

Biceps

Not daily. Not emotionally. Just enough to see trends and make sensible adjustments.

The goal is simple:

Leaner

Stronger

More capable

Better energy

Why This Matters:

By May 2026, I want to be standing at my daughter’s wedding feeling:

Fit

Comfortable in my body

Confident in how I look

Proud of the work I have put in

Not perfect. Just well.

Health, for me, is the foundation. When that is right, everything else – work, family, adventure – becomes easier, lighter, and more enjoyable.

This is not about chasing a past version of myself.

It is about building the next one – deliberately.

VO2 Max set (Garmin Suggested Workout)

I decided that an outside run was calling me today... thanks to Garmin's suggested workout of a VO2 session 5x 2mins at 4:45 pace (or better).

Fortunately, not too difficult and completed as planned, along Brighton seafront. Made most of the time and picked up a small Christmas present on way back to office.

I am monitoring new 'Training Readiness' data on Fenix 7X, within the morning report, for what it is worth.

Just arrived home after last (full) day in the office prior to Christmas and New Year - still got some work over next few days but tapering down. 

Received a Garmin mount for the Brompton (to install) and hoping Santa brings me the toolkit for Christmas.

Also a good session with ChatGPT and setting my goals for 2026.

Over and out!

New watch day: Garmin Fenix 7X Pro Solar

You know I love my toys...

Well, please meet my new Garmin 7X Pro Solar - a small upgrade on my Fenix 6, but not crazy. The main attraction was the bigger screen (my eyes are not getting any better and I need to see the numbers), built in flashlight and longer battery, helped by solar.

I opted for the same screen design so little change to 'look and feel'. Fortunately, the deal was attractive - Vitality discount + Black Friday discount + Garmin (old stock) sale.

Today, I ran my 6km local loop (nice to be outside rather on treadmill) to ensure I got some proper data to kick off the (enhanced) metrics.

Plan to hit the gym this evening for a strength set, prior to jumping into sauna and cold plunge.

Also been thinking more about my Brompton bikepacking trip in the New Year with a follow up email to the company for the possibility of a P, or T line loan bike - worth a try! 😁