It's here: my dream gravel bike - the Kinesis Tripster ATR

Finally, it's here: my dream gravel bike - the Kinesis Tripster ATR.

I picked it up from Upgrade Bikes on Friday and it had its first two test rides on Sunday and Bank Holiday Monday (today).

It looks very cool in its natural titanium colour with its black Thomson, Reynolds and Shimano components, plus a hint of funky orange in its Lizard Skins bar tape and water bottle cages.

The ride is very solid and smooth - it just feels well-built and the realtively high-end components give it a quality bias. I am very pleased!

On the first ride I had to try it on the South Downs - I rode up Saddlescombe Hill - at first I thought I might have slightly under-geared the spec. but it was more likely my bike fitness, or lack of it. Saying that, I got to the top easy enough. Going down was lumpy but the bike handled it well and I felt safe and secure. Then I was climbing again, this time on the road, to Devils Dyke, and down a singletrack the other side (real off-road and lumpy terrain with multiple tree roots).

Coming back onto the road for the last section home, I zoomed along, at what felt like a speed I would be more than happy on my road bike. Not a long ride but a great tester.

This morning I was out again, navigating towards Henfield and picking up the Downs Link (old gravel railway track that stretches from Guildford to Shoreham). The bike came into its own on the fine gravel and in no time at all I found myself in Bramber, when I headed back via Poynings, Fulking and Edburton. I will certainly incorporate section of the Downs Link in future bike commutes into Brighton.

When I got home I treated my dream gravel bike to a nice wash - super clean for its next outing.

Overall, I am super happy with the Kinesis Tripster ATR - OK, it is never going to be a fast as my road bike (on road), or as comfortable on the rocky (hilly) parts of the South Downs as my old full-suspension MTB. However, it does both, and everything in between, very well. I also think it will be an ideal bike for bikepacking and future gravel adventures - watch this space!

Garmin Varia RTL515 - short review

I was in Miami recently (on route home from Peru) and couldn't resist a little purchase at the Garmin store at Lincoln Road Mall.

Miami had a great vibe - everyone seemed super fit and relatively ripped - a lot of the guys had their tops off and were showing off their 6-pack. I loved running along the beachfront (see recent post).

It was quite an expensive area and there weren't many (if any) bargains, however I did find a Garmin Varia RTL515, rear light plus radar, on a special deal and even after the local tax, still at a decent discount to what I could get in the UK.

Anyway, it was a nice holiday treat so I jumped in.

My first impression is very positive - it simply provides a good visual representation of cars behind you, how fast they are approaching, when they overtake you and how many vehicles are close by. All without looking behind you. I definitely feel somewhat safer, or at least more aware of what is around me. Thumbs up, so far.

Back on home soil

Now back from an amazing, and reasonably active, holiday in Peru plus Miami.

Feeling refreshed from the break, although picked up a nasty cough in latter days, which I am still trying to shake.

Luckily my weight hasn't rocketed up, as it has done on previous holidays, when excess food (and drink) has been more of the norm. There is still some work to do on the weight front but the holiday hasn't sent me backwards (too much) on that journey, and I have returned with more vigour to continue eating more healthy and ideally getting back into the 80-82kg range.

Good news on my gravel bike build - it sounds like most of the parts are in, so hopefully I should be able to pick up in next 1-2 weeks, cross-fingers.

When in Miami I couldn't resist visiting the Garmin shop and treating myself to the Varia RTL515 rear radar/light. I need to set it up properly and will try to post a review over the coming days.

I also plan to purchase a new Garmin mount for the new bike, together with front (compatible) light - exciting!

Just logged a Peloton ride (only 30 mins) plus sauna/cold plunge. Tomorrow, I will likely go for a local run.

Run along iconic Miami beachfront

A bit of an iconic run this morning...

I am not feeling 100% (another chesty cough), however I managed an easy 30 mins along Miami beachfront, passing some classic lifeguard huts.

Later we plan an hour on the bikes (cycling across Venetian Way) and then a dip in the hotel swimming pool - is that a triathlon?

As we near the end of our amazing holiday in Peru/Miami my mind starts to switch back to my work and health goals for Q2 2025.

On the health side, I am looking forward to picking up my Kinesis gravel bike (hopefully early May) and start training for my off-road event in early July. I am also keen to do an overnight camp sometime soon.

As always (post holiday) - I need to get back to my natural eating cycle and diet. Looking forward to make some progress there too - at long last.

Saying all that, the holiday has been great - a real experience and some happy memories.

Treks in Peru

Almost done in Peru and back home soon, but via Miami, which should be fun.

Over the last week we have done 2 amazing treks in Peru - the first, a classic, 2-day hike following the Inka trail up to Machu Picchu. The views were simply stunning and what a great way to see one of the modern 'seven wonders of the world'.

Then today we have been up Rainbow Mountain (5,036m), almost the same elevation as Everest Base Camp. Another stunning trek with wonderful weather and snow-capped mountains as our background.

Fortunately we didn't struggle too much with altitude sickness, although had a bit of a headache when we finished. Generally small distances in length but throw in the elevation and both hikes were challenging.

Once in a lifetime opportunity.

An amazing MTB adventure in Peruvian mountains

I think I have just had one of my best (if not, the very best) MTB adventures. We are in Peru and opted for a 30-35km MTB tour at high altitude (3,500m+). The views were out of this world. Some of the single-track, especially the last section coming down were awesome, albeit quite tough going. Kudos to Oliver for powering ahead, and wifey Lucy, for attempting all the route - it was pretty extreme in places. However, it has created wonderful memories - being one with nature and two wheels. So lucky!

Off to Peru

Off to Peru!

Just about ready to jet off on a family adventure to Peru—can’t wait! Got an easy trail run in this morning and have been pretty active around the house, which might help offset the 17 hours of sitting on planes ahead.

Been loving the recent good weather and getting out on the bike more often. Really looking forward to the arrival of my new gravel bike in May—already dreaming of summer rides!

Hoping to squeeze in a couple of high-altitude runs while I’m in Peru, though not quite sure how I’ll handle the mountains. I’ll keep you posted!

Asking ChatGPT about a training/diet plan with main priority to get back to 80-82 kg range

Your plan to increase training volume and tweak your diet should help you reach 80-82kg in the next three months. Here’s how to optimize it:

Training Adjustments

1. Increase Training Volume Gradually

   • Aim for 6-8 hours per week with mostly Zone 2 training (cycling, running, or swimming at 60-70% max HR).

   • Keep one higher-intensity session per week (e.g., tempo ride or run).

   • Maintain at least one strength session, but consider adding a second shorter session (30 min bodyweight or resistance training) to preserve muscle mass.

2. Incorporate Fasted Training

   • Since you’re open to fasting, consider low-intensity morning sessions (Zone 2 rides or runs) before breakfast 2-3 times per week.

   • Break the fast with a protein-rich meal to support muscle recovery.

Dietary Adjustments

1. Increase Protein Intake

   • Aim for 1.6-2.0g per kg body weight (~130-160g protein daily).

   • Include lean protein at each meal: eggs, fish, chicken, tofu, Greek yogurt.

   • Post-training, prioritize protein over carbs for better fat adaptation.

2. Optimize Carbs for Performance

   • Keep carbs focused around training (before and after workouts).

   • Reduce carbs on rest days or low-activity days.

   • Prioritize slow-digesting carbs (sweet potatoes, whole grains, legumes) over refined sugars.

3. Introduce a Caloric Deficit (Slightly)

   • You likely need a 250-500 kcal deficit per day to reach 80-82kg in 3 months.

   • Track intake loosely to avoid under-eating, which could impact training quality.

3-Month Plan

Month 1 (Adjustment Phase)

• Increase Zone 2 training to 5 hours/week.

• Add one extra strength session (if possible).

• Experiment with fasted morning workouts 1-2x/week.

• Gradually increase protein intake to ~150g/day.

Month 2 (Fat Loss Focus)

• Sustain 6+ hours of training/week with 1 high-intensity session.

• Continue fasted sessions but refuel properly.

• Further reduce processed carbs & evening snacks.

• Increase hydration & electrolytes to support endurance.

Month 3 (Fine-Tuning & Maintenance)

• Hit target weight of 80-82kg and maintain lean muscle.

• Keep training volume consistent.

• Shift to a maintenance diet with balanced macros.

• Monitor body composition (not just weight) to ensure fat loss rather than muscle loss.

Spring Cycling and Upcoming Adventures

With the arrival of better weather in the UK, I’ve seized the opportunity to get back on my road bike and enjoy some solid rides. The warmer temperatures and longer days make all the difference, and I kicked things off with a fantastic 50km+ ride with Hurstworks, our local cycling club. We took a scenic route through Steyning, Poynings, and Henfield, soaking in the rolling countryside and fresh spring air.

Not one to let me take it easy, Lucy encouraged me to step up my training with some hill work. That meant a short but intense ride over Devil’s Dyke and back—a true test of the legs and lungs! Climbing may not be my strong suit, but the rewarding views and the feeling of accomplishment made every uphill grind worth it.

That was the weekend rides. We are also hoping to get out today - if not I might go for a run or jump in the garage for a strength set.

Beyond road cycling, I’m eagerly anticipating the arrival of my new Kinesis ATR gravel bike, due in early May. The prospect of more off-road adventures is exciting, and I can’t wait to explore new trails and push my limits in a different way.

Before then, however, I have another adventure lined up—a family holiday to Peru. While it won’t be triathlon training, I’m looking forward to plenty of trail walking and active exploring. With the diverse terrain and high-altitude treks, it’ll be a great way to keep moving and experience an incredible part of the world.

For now, I’ll continue making the most of the improving conditions and keeping the momentum going. Here’s to more miles, more climbs, and new challenges ahead!

WHOOP says take it easy today

Another bit of news - I subscribed to a WHOOP 'lifestyle' tracher device back in December 2024.

A nice bit of kit but after 3-4 months in, I am unlikley going to continue my subscription (about £200 per year), unless WHOOP v5.0 comes out with some wizzie new features, like glucose monitoring tracking.

Meanwhile, I am sticking with it (paid for a year) and trying to learn from its insights. It mostly tells me what I already know, or can pick up from my Garmin Fenix 6. Most important metrics are 'Sleep', 'Recovery' and 'Strain'.

It seems to better tracking my HRV, than my Garmin, during the night and that plus respiratory rate mostly drives its recommendations for my recovery score the next morning.

Today I only got a 59% recovery (yellow) score, which generally steers you to an easier day. Yesterday my recovery  was 94% (green) so the recommendation was to go big on the strain score - I only cycled (commute), although it was on my road bike and included some hills, so resulted in a strain score of 13.0 (max. is 21.0), which is my daily goal.

The Garmin still wins as a 'fitness' tracker, although I am impessed with the WHOOPs ability to guess any workout, without my intervention - it seems to know the difference between spinning, mountain biking, road cycling, squash, swimming, running etc. I have even tried it a padel tennis, and it got it right!

I should really make better use of the data from my WHOOP but for now, it gets a 6 out of 10.

And suddenly it is 2025

My goodness - I am crap at keeping up with this training blog...

Anyway, here we go again - where has the time gone!

So lots to catch up on but just putting it out there - main focus for 2025 on the training front, is 'Gravel Biking'.

I have recently sold 2 bikes - my old trusty 26" MTB (pimped up with Bafang motor) + the Ribble touring bike, which never really got any use, and have ordered a shiny new Kinesis ATR titanium gravel frame with all the toys, including an electronic Shimano GRX Groupset - should receive delivery in May.

Then I need to get in some training as I have already entered an event in July - 100km on the South Downs from Winchester to Truleigh Hill, and also have my eyes set on further adventures (Pennine Way, Isle of Wight ride, etc.)

Whilst I am waiting for delivery I am following a 'Peak Power' program on Peloton, which I am enjoying (150 mins a week, over 3 tough sessions).

Lots more to tell but let's keep this one short and try to fill in the blanks over the coming days - consistency not being my greatest gift!