Parkrun with Emma – A PB, a Proud Dad, and a Reminder of Why I Run

Saturday was a special one. The plan was simple: help my daughter Emma chase down a new 5km PB and share her first parkrun. In my head, I had a time of around 25 minutes — a steady 5-minute per kilometre pace — and, as always, a little fatherly optimism.

We started strong. Perhaps too strong — 4:51 for the first kilometre (my fault entirely). But Emma settled in beautifully, even as the effort started to bite. Around 4.5km, a stubborn stitch nearly stopped her in her tracks. We slowed to almost walking pace, caught our breath, and regrouped.

What happened next made me a very proud dad. She dug deep, found that extra bit of determination, and powered through the final stretch — passing several runners and finishing strong. PB achieved!

For me, it wasn’t about the numbers but the shared experience — that mix of focus, effort, and connection that makes running so special. I actually felt great throughout, plenty left in the tank, maybe thanks to the recent HIIT sessions on the treadmill, which I’m really enjoying.

With a trail run lined up for December, it feels good to be getting back into rhythm. But this one was about more than training — it was about time together, shared goals, and the simple joy of running side by side.

“It’s not just about pace — it’s about purpose”

Happy Birthday Dad x

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Happy Birthday Dad

It would have been Dad’s 87th birthday today.
He passed away in 2014 — but he’s still very much part of my world. I think about him often, especially on days like this. Not with sadness, but with gratitude. He taught me so much about life, family, and doing things properly — lessons that quietly shape everything I do, even the way I train.

There’s not much relevance to fitness in this post, other than the reminder that who we are today comes from the people who came before us. Dad loved the outdoors, loved a good walk (and a good laugh), and would have been quietly proud that I still get up each morning and move — sometimes slowly, sometimes not so slowly — but always with purpose.

On the fitness front, a few bits swirling around my head lately:

• I’ve entered a trail half marathon from Plumpton in early December — my first event for a while. I haven’t run outside for a couple of months, but I’ve been enjoying shorter HIT sessions on my new treadmill, especially the Zwift workouts.
• The plan is to ease back into some longer Zone 2 trail runs on the Downs as prep — slow, steady miles, the kind Dad would have approved of.
• I’ve been spending more time researching bikepacking adventures — probably something for 2026. The gravel bike is perfect for UK trails, but my Brompton keeps tempting me for European escapes: maybe Paris or Brussels, ferry over, Eurostar back. It’s the simplicity that appeals — small wheels, big freedom.
• Catching up with my old triathlon mates for a curry on Friday — it’s been too long.
• And with Lucy away in Thailand, I’ve got some plans to dial in the training and diet a bit — a mix of fasting, keto, and getting a few extra sessions in. Though, knowing me, the time will fill quickly with work, the dog, and life.

So not a particularly structured post — just a snapshot of where my head’s at.
A good day to pause, look back, and look forward.

Thanks, Dad — for all of it.

Another failed attempt at Garmin Lactate Threshold Test

Probably not the best day to have another go at the Garmin Lactate Threshold Test, given that I am experiencing the back-end of a cold, however I thought I would have a better chance on my treadmill.

At first, I couldn't work out how to do the test on the treadmill as it is simply not an option under 'Virtual Run', or 'Treadmill', but only one 'Run'. I should have really turned the GPS off and selected run indoors (next time).

Anyway, the test kind of worked - I was running within selected heart rate zones, however like last time, I blew out on the penultimate set, and didn't complete the last 166bpm+ set.

So my zones remain the same for now. Garmin has them down as

Z1: Warm up 112 - 130bpm

Z2: Easy 131 - 148bpm

Z3: Aerobic 149 - 153bpm

Z4: Threshold 154 - 165bpm

Z5: Max. 166bpm +

Bit coldy (sore throat)

I enjoyed a lovely sunny e-Brompton commute yesterday. I still really enjoy my little yellow Brompton (must be over 10 years old now!), albeit pimped up with DIY Swytch e-power.

It does make me think of getting another lighter (P or T Line) Brompton 8-10kg and using it for travelling and bikepacking simply because it is so versatile and easier to combine with public transport. Anyway, enough bikes for now, possibly down the line (although the seed is planted 😁).

I am a bit coldy 😷 at the moment with a sore throat, so opted for an easy TRX and weights session today. Hopefully tomorrow I can get back on the Treadmill for a Zwift run session - let's see how we go.

Sunday update

I managed to get out on the road bike this morning for a local loop - down to Henfield and back via Edburton and Fulking - I felt relatively strong and legs were fresh.

This was my first outside ride since my bikepacking adventure last week. Otherwise, I have been continuing to use my treadmill, plus the Peloton bike, for several 30 min HIT sessions, which I am enjoying. Not much strength training to report, with the exception of my daily press-ups (typcially 25-50) depending on how I feel.

Got a few (fitness/health/wellbeing) ideas in my mind - in no particular order - bit of a brain dump:

• Garmin lactate threshold test - help better define running zones 1-5
• More solo bikepacking adventures - gravel bike (and tent) or Brompton (train/plane + Airbnb)
• Bikepacking adventure with Lucy - definitely Airbnb
• O'seas climbs - Mount Ventoux
• Gym triathlon set - 20 mins bike, 20 mins strength, 20 mins run
• Brick runs - treadmill + Peloton
• Updating Brompton
• Brompton adventures - finding coffee shops (work + cycle)
• Water fast - 1 to 3 days, followed by
• Keto 800 for a week - track all food
• Trying to target 80-82kg (been talking about it for years)
• Adding in squats, lunges, planks to daily press-up regime

I had a couple of glasses of port last night (felt like a drink, and that was all I had in the house) - thought I slept OK but the Whoop ranked it as horrible (1% recovery - as low as it goes) with heightened heart rate and very low HRV. I do tend to get these readings even if I have only had a couple of drinks - it does make you think - I am certainly not a heavy drinker, but I do question more - should I just stop completely!

Hitting the Ground Running – My First Sessions on the Reebok Z-Tech Treadmill

Over the last fortnight I finally got to spend some time on my new Reebok Z-Tech treadmill – and I have to say, it’s already proving to be a brilliant addition to my training set-up.

On a busy evening with just 20 minutes to spare, I jumped on and lined up a Peloton interval run with Matt Wilpers (my favourite instructor). The main set was 4 x 2 minutes at 13 km/h, and on the last rep I cranked it up to 15 km/h – legs flying, lungs working hard! It was the perfect high-intensity hit session, short and sharp, but it left me feeling energised.

The treadmill also works really well with Zwift (free for runners). I’ve joined a few group runs already, and they can get surprisingly competitive. It’s nice to feel connected to others, even when training indoors.

There’s still plenty more I want to try. I need to re-do the Garmin lactate threshold test, which I failed outdoors recently (I couldn’t get my heart rate above 160 bpm on the final set). Indoors on the treadmill might give me a better shot.

Over the coming weeks, as the nights draw in and the weather turns wetter and colder, I’ll be incorporating more treadmill sessions. My plan is to keep the HIIT runs indoors to push my VO₂ and save the longer Zone 2 runs for outdoors, where I can enjoy the fresh air and scenery.

The early verdict? The Reebok Z-Tech is already earning its place in my training arsenal.

Day 2: New Forest to Cranleigh

Day 2 of my bikepacking adventure started early. I had hit the sack by 8ish the following night, so by 5:30am was up, showered and sorting out my breakfast and tent. It was a lovely sunrise, making the coffee and the moment, that much more special.

By 7:30am I had fully packed up and was on the road. The legs were still a bit tired and the backside was tender. The countryside route was lovely, albeit there were several gravel and off-road sections that were really tough. As it was so remote, my coffee stop came and went - I finally stopped at a pub to grab some food (steak and chips) and a beer (not the best choice) after 60km of cycling.

Thereafter, it was slow going, to say the least. At 80km I stopped for coffee (2x flat-whites) and a huge slab of carrot cake, which made me feel a bit sick.

The last 30km was slow - lots of off-road sections and my legs had had enough! I was going to stop at another pub - the menu looked good, although decided to get to campsite, pitch tent and shower, before I dropped.

In the tent now, lovely evening, and thinking I may get a brew + food going soon.

I expect another early night and then early start tomorrow. I am glad I only have 40km to home.

Day 1: Bikepacking adventures

So the day has finally arrived - bikepacking has been something I wanted to try for a while.

Last night I packed up all my gear (picture below) - it has been quite an investment over time, so I need to get some use from it.

I left on time with my first stop being Hassocks station, for a train ride to Chichester where I properly begin day 1 of riding. Like all good adventures, it started with a bit of a blip... Train delays and worries of overcrowding (how to get my bike on!) and thoughts that I should have gone with my original plan of cycling, at least to Hove. However, the weather was a bit wet and grey, and I am not in any great rush.

Finally, I got a train into Brighton, then rode a couple of miles to Hove before boarding the Chichester train - all good in the end!

Nice route from Chichester to Portsmouth - a bit of gravel, cycle paths and roads. Just after Portsmouth the cycle path was blocked (construction work), which resulted in a detour, but finally found my way back to the route. Cycling through parts of Southampton were a bit grotty but then it started to get a bit more scenic as I hit the outskirts of the New Forest.

I got to the campsite but couldn't resist a pint of cool Peroni at the local pub before heading to my pitch.

No problems with the tent and cooking on my little stove - barbecued pulled pork, rice, coffee and a protein bar. The campsite is very peaceful, only one other couple on other side, and lots of sheep to keep me company.

Going to hit the sack soon, as I expect it will be an early start - longer ride tomorrow with plenty of climbing. Let's hope I sleep well!

My First Bikepacking Adventure – New Forest Bound

It’s been a while since my last update, back in May, when I finally got my dream gravel bike – the Kinesis ATR. Since then, life (and weather) has done what it does best, and the weeks have slipped by. But this week I’ve lined up something new. Something I’ve never tried before. Something that feels equal parts exciting and daunting… my very first bikepacking trip.

The plan starts close to home. I’ll roll out from Albourne to Hove station (about 15km) and hop on the train to Chichester. From there, the adventure begins properly – a 90km ride through West Sussex and into the New Forest, finishing up at a campsite where I’ll pitch my brand-new one-person tent. Just me, my bike, and a pile of kit I’ve been obsessively gathering over the past few weeks: sleeping bag, mat, mini-stove, and a couple of dehydrated meals to test.

Day two is the big one – around 140km heading inland towards Petworth and up to Cranleigh, where I’ll crash at a second campsite close to the Downs Link. After that, the finale: an easy 40km roll home via Henfield and down the Downs Link, before a hot shower, proper food, and hopefully a big grin on my face.

I’ve never done bikepacking before. For years I’ve looked at photos and read blogs of people strapping bags to bikes, heading out into the wild, and thought: one day, I’ll give that a go. That day is (weather permitting!) this Thursday.

It’s also the perfect excuse to test the Kinesis in its natural habitat. Since May, it’s been on plenty of road and gravel rides, but this will be the first time I’ve loaded it up with kit and asked it to carry me into the unknown. If the bike’s anything like it’s been so far – smooth, responsive, and just plain fun to ride – I think we’re going to get along just fine.

The weather is turning now, and I know this may be my last chance for 2025 before the winter really bites. But that almost makes it better. One trip to test the set-up, see if I love it, and if I do, then 2026 can be the year of bigger adventures. Maybe longer trips, maybe further afield.

I’ll let you know how it all goes – the riding, the camping, the kit, the food, and whether bikepacking really lives up to the hype I’ve built in my head.

Oh, and next time I’ll share something a bit different: my new treadmill set-up, and how I’ve been experimenting with Zwift and Peloton running apps to make indoor running (almost) fun.

Until then – time to pack the bags, charge the lights, and see what this whole bikepacking thing is really about.

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!