Longer (uphill) commute tomorrow

Banked a 30min TRX and weights session today (Monday). Nothing on Sunday (grim weather) and a nice run + lots of walking on Saturday. Fortunately the Saturday outdoor run helped increase my VO2 to 49. Need to continue the outdoor runs to get it back to 50+ (dropped over recent months for all the treadmill runs - doesn't help with the Garmin VO2 calculation).

Tomorrow I am planning a slightly longer Brighton commute - the weather looks good. I might take the gravel bike as I need to head up Ditchling Beacon, to pick up Ditchling Road, so I can pick up an eBay purchase (Brompton travel cover) then back the normal route via Dyke Road and over the Downs.

Looking forward to that commute - decent Z2 workout (and higher up Ditchling Beacon). Then more strength work for Wed/Fri and possibly Peloton/treadmill on Thu/Sat if back to rainy conditions.

Hopefully I can move more outdoors over coming weeks - the mornings are getting a lot lighter.

All good - onwards and upwards 

Strength and Peloton double

Training has been a bit light over the last few days but today I enjoyed 30 mins strength (TRX and weights), followed by a 30 mins Power Endurance Peloton ride, to clear out the cobwebs.

I have been listening to countless podcasts about the best training and longevity strategies - so many different and opposing ideas. After month (years) of research I have broken it down to the following core themes, that are most commonly recommended:

- 3x strength sets per week, resistance and big weights

- maintain VO2 levels (ideally 50+)

- 1-2x high-intensity sets (Peloton/Zwift)

- 1x long easy run or cycle (1-3 hours)

- Eat real foods, keep protein high (above 100g)

- Ditch process foods and limit sugar and salty snacks

- Eat fibre and look after gut health

- Take 5g+ of creatine daily

- Limit alcohol (weekly treat)

- Get to sleep and awake at similar times during the week

- Get 7-8 hours of quality sleep

- Keep stress low

I think that does it!

Also spent a bit of time today reviewing the proposed June bikepacking adventure to Brussels - getting there.

Return to Analogue - Brompton Sting

After a couple of years of fun using a Swytch e-bike kit on my Brompton, I have converted Sting (the original name I gave my yellow Brompton, now over 10 years old) back to Analogue, with a few upgrades.

The bike now seems a lot lighter and a lot less can go wrong but I expect I will miss the little motor than powered my Brighton commutes and shot me up the hills.

Going back to the original build, I did actually have a S6L (6 gears), although reduced to 3 gears during the e-bike conversion. I have retained the 3 gears, just to keep it simple, plus mechanically easier to maintain.

As for the small upgrades:

- a new Brooks C17 saddle for improved comfort over longer distances, which will replace the original Brompton stock equipment

- a Garmin mount on the top of the handlbars to assist with navigation

- new Brompton toolset, hidden in the frame

The reason for the conversion back to 'old school' analogue is because I need to get used to the bike again prior to my planned UK-France-Belgium adventure in June: 420km on the Brompton from home to Brussels over 6 days.

More detail on the route and preparation in the weeks to come.

New weights and set-up

Thanks to my Son (PT) for passing on a weight pulley system and some thoughtful birthday presents from all my children I am now the proud owner of a new weights set-up.

I have a great lateral pull-down bar, which should help me train for pull-ups - similar action but different direction. Plus a rope for some bicep action.

I borrowed some additional weights and I am good to go. First session of new set involved some 50kg lateral pull-downs. Let's hope it goes someway to improve the physique!

Meanwhile, the cardio is taking a bit of a back step, especially as this weather remains grey and very wet. A few treadmill and Peloton sets sprinkled in to the mix but would prefer sone longer outdoor sessions. No excuse for not running outside (although focus on strength) but would love to get in some longer cycles on road, gravel or Brompton.

Still keen on my Brompton adventure to Brussels in May/June. Might convert the e-Brompton back to analogue and try some test rides - one planned, from home to London and then back on train.

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.