A New Road, A New Home

If you have followed TriHardTraining here over the years, thank you. Truly. Some of you have been reading since the early days, back when this little corner of Blogger was where I parked my thoughts on training, racing, and the occasional hard-won lesson learned the slow way.

I am writing this final post to let you know that I am trying something new.

The truth is, the things I want to write about have grown beyond where they started. It is still about health and endurance, still about pushing yourself and staying curious and refusing to stand still as the years tick by. But it has become about more than that too. It is about the bigger questions that tend to arrive in the second half of life. What happens next. How you stay relevant and challenged. How you navigate the transitions that come for all of us, in work, in family, in health, in who we decide to become.

I recently rode my little yellow Brompton from home in Sussex all the way to Brussels, over 500 kilometres across France and Belgium, alone, over six days. It was not really about the cycling. It was about creating space to think, and somewhere on those quiet roads I understood that I had more to say than this old blog could hold.

So I have built a new home for it all. It is called Field Notes, and it lives on my new website.

You will find the same honesty there, hopefully a little more polish, and a wider lens on the things that matter. The adventures, yes, but also the stories, the reflections, and the slow business of working out what makes a good life.

I would love it if you came along.

Visit me at www.trihardtraining.co.uk and look for Field Notes.

Thank you for reading, for the comments, and for sticking around. The road carries on, just from a new starting point.

See you out there.

Onwards and upwards

David 🚴‍♂️

Jaipur run - a loop around Central Park

That time again - on holiday, this time in Jaipur, India, and needing to run (too much food and drink). Fortunately, thanks to Google maps, we found a nice park with running track and fitness equipment.

Despite the high step count (12,500+ a day) moving my body, a little more intensely felt good. I don't think many Indians in Jaipur are used to (proper) runners - a couple of younger/fitter boys gave me a run for my money and accelerated past me, after I passed them on the trail. Like most young runners they blew up after a quick 500m and I overtook them again, further down the track.

My VO2 Max has dropped again - now at 47. I asked ChatGPT ways to improve over the coming months. In addition to my 3x strength sets (my current priority) it suggested 1-2 HIT sessions (Norwegian 4x4, or a VO2 Booster session) plus one longer Z2 run/cycle. I uploaded the new VO2 Booster session to my Garmin and sent to my watch. Need to implement into my week, plus also have another crack at the Garmin Lactate Threshold Test, although most likely when I am back in the UK.

Meanwhile, next flying to Udaipur, continuing our Indian adventure.

In London - 3rd day of running

Back in London at a Citywire event and you guessed it - always an opportunity to take my running shoes and explore new routes or in this particular case revisit old favourites.

The weather has been steadily improving and it was really sunny in Brighton on Wednesday so I couldn't resist a lunchtime run up to Hove lagoon and back. I even got a short weights session in on Wednesday evening (plus sauna). The previous day (Tue) was a commute in on the Brommie (now set up in analogue mode).

So I arrived in London yesterday (Thu) and after a long first day at the conference joined about 12 Citywire delegates for the post day 1 event run - 30mins around Hyde Park at an easy pace (mostly chatting for the entirety).

Not the best sleep, despite the luxurious room, bed and pillows, and my Garmin told me to rest (poor sleep, low recovery and low HRV - strained). However, that English breakfast always tastes that much better after a run - so an early 6km loop of Hyde Park again, picking up trails I last ran 17 years ago (possibly longer) when I started my fitness journey and was based in the West End (UBS office at 1 Curzon Street).

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.

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! 😁

Thinking about next steps

My body is feeling a bit better (recovered) after my trail run on Saturday morning - it was a bit of an eye opener, in that I used to always think I could do a half-marathon with no training, considering my general fitness and general broad base (many years of endurance events under my belt). However, at the grand old age of 57, I don't think I can wing it anymore. I am certainly not hanging up my boots but I need to be realistic - any event (2 hours plus) requires greater thought, and ideally more specific training beforehand.

So what next...

Well, my weight is still heading in the wrong direction and I need to prioritise losing a few kilos, getting stronger but keeping flexible, whilst having some fun along the way.

I have no events planned for 2026, although my greatest interest is a solo bikepacking trip to Brussels (circa. 400km over 5 days). Over the coming weeks and with the heavier (literally) festive days ahead I believe keeping my diet in check and committing to a minimum of 3x strength sets should be top priority. Then throw in some run + cycle workouts in for good measure (and good for the soul) on top, whether outside or on the treadmill / Peloton. My sleep and stress levels have fortunately always been good, so less work needed there, just more of the same.

Over recent months my eyesight has got a little worse, although still fantastic over long distances. That is my excuse for upgrading my Fenix 6 46mm smartwatch for the next level Fenix 7X Pro 51mm - I hope it is not too big. Should get it in the next few days - exciting.

Plan is to hit the gym tonight for at least a 30 min strength set. Will next research best Peloton set, so I am ready to go.

Race result - Race Rebel half-marathon trail run

Feeling a bit tired after my morning effort slip-sliding away on the South Downs. 21km half-marathon distance trail run after 1-2 weeks of heavy rain. Conditions were not great, although rain held off until we finished the race, posting 2:25 on the clock, and a position of 283 (out of 467) - far from a good performance, although what can I expect with little to no training. I say 'we' because I ran with my good friend, and neighbour, Rob Burgess. Rob's training had been a bit more structured than mine and he came a bit more race prepared. He ran fasted (respect), kept within his heart rate zones (walking at points to bring it down), and even checked his ketone levels when we finished.

The pace was relatively easy, however the mud and elevation made everything more difficult and hard going. Running down one of the steeper tracks was also hard work and for some reason I got a stitch about 3km from the finish. Luckily a little walk and I could get back to running.

When I got home Lucy and I spent some time constructing a new table and putting up the Christmas tree, all a bit of an effort - the race took more out of me than I thought.

A nice recovery day planned for tomorrow.

Doing Hard Things (Starts With a Dog Walk)

Every weekday morning, without fail, I get up at exactly the same time, pull on the same walking gear (always in the same place), give Wilfy a quick cuddle, and head straight out the door. Rain or shine, cold or mild, I do not think about it. I just go.

It is almost robotic – I do not negotiate with myself, I do not question the weather, and I do not wonder whether I feel like it. By the time I am down the road, I am already doing the thing. Momentum has taken over.

What has surprised me over the years is how this tiny daily ritual has taught me something much bigger: most hard things become easier the moment you start.

If I allowed myself to think too much about early dog walks, tough runs, long rides, strength sessions, or anything slightly uncomfortable, I would find excuses. Anyone would. But by building one automatic habit into my mornings – a simple walk with the dog – I have strengthened the muscle that says, “Just begin.”

That small act has helped me tackle the things that seem hard, boring or inconvenient. Not because I am more disciplined, but because I have removed the decision.

You start, and the motivation follows.

And Tomorrow… the South Downs Half Marathon

All of this talk about doing hard things is timely, because tomorrow I am lining up for a half-marathon trail run on the South Downs, starting from Plumpton Racecourse. The weather forecast is dreadful. It has rained solidly for a week. The course is going to be a complete mud-fest.

And my specific training? Let us just say that a handful of 30-minute HIIT treadmill sessions are unlikely to be the magic formula I was hoping for. Not ideal. Not clever. But it is where I am.

So tomorrow will be hard. It will be sloppy underfoot, exposed to the wind, and probably uncomfortable from very early on. But that is OK. It is part of the point.

Just like the dog walks, once I start moving, the momentum will take over. The challenge becomes the teacher. The day becomes the story.

I will report back afterwards – whatever the outcome – and log another entry in this long, slightly chaotic training journey that started way back in 2007.

Fine start: 30min upper body set, sauna and cold.plunge

Just a quick follow up from my earlier post (2 blogs in one day - look at me 😄).

Back home, an hour catching up on work emails then into the gym (cave of pain, or garage) for 30mins of upper strength work, courtesy of the Peloton App. Then 15mins sauna, cold shower and then 1min in cold plunge - job done.

If I can get my s**t together, I want to target one upper body, one lower body and one full body workout, a week (30mins each).

Let's see how I do!

The Shift I Need: Less Shiny Tech, More Actual Strength

I am writing this on the train back to Haywards Heath after a few hours in London. The day was a mix of a business meeting, a wander through a few shops, a quick Itsu lunch, and now the journey home. Not exactly a big fitness day, but I still managed to crack out more than 15,000 steps, so I will take that.

Although I would not say my fitness has stalled, it is definitely lacking some direction. My wife made a simple but probably accurate observation the other day – that I could really benefit from a greater focus on strength. At my age, and with the running and cycling challenges I want to keep enjoying, she is right. I hear it all the time.

So why the reluctance? I genuinely do not know. Maybe I find weights and resistance work boring, or maybe I find it too hard. The truth is that I naturally gravitate to what I enjoy: jumping on my bike (or Peloton) or heading out for a run, whether outside or on the treadmill.

However, deep down I know the greatest gains – strength, weight management, body shape, injury prevention, and long-term longevity – will come from actually committing to strength training. I cannot expect real results from one half-hearted attempt every couple of weeks.

If I kept it up and started seeing progress, I know it would motivate me to continue. And with all the resources at my fingertips – TRX routines, Peloton strength classes, YouTube, and even ChatGPT for structure – it is not as if I have a shortage of options. The structure is there if I choose it.

What I need now is commitment. If I can build a stronger foundation, everything else becomes more enjoyable – from my upcoming half-marathon trail run next week to the longer cycling adventures I have planned for the New Year.

So the focus going forward is simple: less obsession with the shiny new toys or the latest data metric, and more commitment to building strength where it matters.

Planning a 2026 Brompton Adventure: From Home to Brussels, the Long Way Round

Every adventure starts as a daydream — and mine begins at home, staring at my old Brompton. It’s carried me through cities, trains, and even the odd commute that felt like an expedition. But in 2026, it’ll be doing something a little different: a bikepacking trip across northern Europe, from the south coast of England to the heart of Belgium.

The plan is simple, which is how I like it. Cycle from home down to Newhaven, catch the afternoon ferry to Dieppe, and set off the next morning along the old Avenue Verte trail. From there, wind through Neufchâtel-en-Bray, Abbeville, and Saint-Omer — those quiet, rolling parts of France that most people only ever see from a car window — before crossing into Belgium and following the canals toward Bruges, Ghent, and finally Brussels.

It’s not about distance or speed — more about rhythm. The rhythm of small gears, gravel paths, and café stops.

I’ll probably remove the electric motor from the Brompton before setting off. Go back to analogue. Lighter, simpler, less to go wrong. There’s a certain satisfaction in knowing that every kilometre comes from your own legs.

I considered taking my gravel bike, but the Brompton wins for this kind of journey. Most of the route is smooth cycle tracks and canal paths — the kind that flow rather than fight you — and when it’s time to come home, it’s far easier to fold the bike, roll onto the Eurostar in Brussels, and be back in London the same day.

Right now, it’s just a plan. But I can already picture the ferry pulling out of Newhaven, the cliffs fading behind me, and the promise of Europe opening up ahead. A small bike, a big adventure — the perfect combination.