Aiming to lose in order to gain…


At the moment I am busying my self training for the Outlaw triathlon.  Despite all the swimming, running and biking, one part of my daily life is to try and lose…..weight that is.

My goal for weight loss currently sits at 20lb.  Thats a calorie deficit of 70,000 calories.  Whilst this is not a huge amount by any stretch of the imagination (especially as I have 18 weeks in which to achieve it) it is a big target for me.  Why?  Because I want to get down to what I would class as my ‘race weight’.

So the question sits ‘why do I want to get down to a race weight?’  Simple.  I will conserve calories.  Although I will have to replace calories during racing, if I expend fewer by being leaner that means that I have to consume less.  My body will then be able to concentrate more on the exercise at hand and not trying to convert the fuel that I eat into useable energy.

When you exercise you burn calories (a no brainer) but the number of calories you burn will be correlated to the weight that you  and your weight will depend on the number of calories that you burn.  If you took a group of individuals and sent them on a steady 30 min run, each would burn a different amount of calories due to their different weight.  Those with more weight to carry will burn more calories.  Therefore, if I am lighter, I burn less calories for the effort that I put in.  If you want an overview of calories burned at different weights here is a good read by the Harvard Health Publications.

The main area of my weight loss is going to be through body fat loss.  With my target of 20lb weight loss this will sit me well with my body fat percentage without being detrimental to my performance.  Too low body fat can have a negative effect on performance, so, unfortunately we do need some body fat.

So, if you are aiming on improving your overall performance, look a little further than the end of the training session.  Performance will be improved through training, but dropping body fat can have great additional benefits.

Have a fit and healthy day

Rob 🙂


New Year…New Challenge..Wk 12


Welcome back to New Year..New Challenge and hello week 12!

Firstly, I hope you all had a great week and secondly, I hope you found those 5 min that I challenged you to use last week so that you can take some time out to relax.  If you did, I hope you found it beneficial for you?

This week I want to have a bit of a re-cap week and make sure that you are focusing (or re-focusing) on some of the challenges that have been set.

30 min of exercise – This was from week 1.  Make sure that you can give yourself 30 mins each day in which to exercise. Why 30 min?  Simple.  It is suggested that it is easier to find 30 min to exercise than 60 min.  Also, exercising for 30 min leaves you less likely to eat after training than 60 min – great if you want to shift some unwanted pounds.

Gratitude Jar – From week 2.  The challenge is to write atleast one thing down at the end of each week that you are/have been grateful for.  Nothing too complicated, but write it down and put it in a jar.  At the end of the year you can open the jar and see what you have been grateful for over the year.

Be Mindful –  This is about being aware of yourself and your surroundings.  Too often do we go around with our minds elsewhere and miss something.  It is also a great way to relax and be in the present.  So at some point in your day, take 5 min to really appreciate where you are, what your surroundings look and sound like.  Be mindful and be present.

Goal Check – This is simple – check on how your goals are going for 2017.  Goals are there so that you can keep yourself grounded but also focused.  Check on how your goals are going and if you have swayed off a little, don’t just throw the goal away, re-assess and adjust the goal so that you still have something to focus on.

So, that is this weeks challenge.  Review the first 4 weeks of challenges and make sure that you are staying on track


Have a fit and healthy week

Rob 🙂



Daily Training…


Well, another productive day’s training coming up.  Still working on aerobic only – sorry to those who train 80/20, but I still want to be able to train well everyday with minimal soreness.

The benefits of working out fully aerobic are really starting to come to the fore now.  I am averaging anyway between 2.5 – 4 hours of training a day and feel great.  Minimal to no muscle soreness and the improvements are still coming along.

Today is a bike and swim day.  Indoor bike so that I can concentrate on maintaining constant HR with constant cadence and 400s on the swim working stroke rate.


300m warm up – 100 swim/100 pull/100 swim

5 x 400m as:

  • 1 x 400 – swim (count stroke rate every 4 lengths)
  • 1 x 400 – 100 pull/300 swim
  • 1 x 400 – 100 pull/100 swim/100 pull/100 swim
  • 1 x 400 – 200 pull/200 swim
  • 1 x 400 – swim

300 cool down


2 hour indoor ride @90 cadence @aerobic HR

Have a fit and healthy day

Rob 🙂

New Year…New Challenge…Wk 11


Wow, by the end of this week we will have seen over 1/5th of 2017!  That’s scary.  This time seems to be going too quickly.  If you are like me, I am sure that there are days when you don’t know where time has gone.  We wake up, start our day and before we know it we’re off to bed again.  The day was a blur and before we know it that day has turned into two, then in another blink of an eye another week has passed by. So this week I want you to concetrate on slowing things down a little.  Take your time, relax and enjoy – that’s the name of the game here.

Before you think that you don’t have time to relax (I know we all have busy lives), but the challenge here is simple – Take 5 mins to relax.  Take the time to do something that you really enjoy doing.  If it takes longer than 5 min not to worry, but as a minimum, take that 5 min to relax and enjoy what you are doing.  It could be something as simple as having a cuppa, taking a relaxing bath or, enjoying the meal that you have cooked yourself.  If you are stuck with what to do, here are some examples of things that you could do in those 5 minutes.


Have a fit and healthy week and don’t forget to relax and enjoy some of it.

Rob 🙂


The Not So ‘Easy Training’…


When we sign up to race there needs to be small large print that says something along the lines of ‘Do you realise how long it is going to take to train for this race?’ and ‘Do you realise the impact it will have on you and those around you?’

Training of any sort takes dedication.  You program your training into your day, but at times it feels that you need 25 hours rather than 24 you’re given.  You plan that long run or that long bike, but life gets in the way and you have to cut it short.  What do you do?  Do you go out for 60 min instead of the 90 min that was planned?  Do you play catch up later in the week and try and ‘squeeze’those missed minutes somewhere else in your training?  The answer is never as straight forward as we hope it will be, but one element of training that I am beginning to really appreciate as I progress towards Outlaw is time management.

It’s all to easy to say, I am going to train this and that tomorrow, but when it comes to the day your everyday life takes over.  On a personal level, I now have to work out when I can fit my training not only in my working day, but outside of that time too without having an adverse effect.  At the moment and for the forseeable future, my alarm is permanently set to 5am.  If I get up this early, I can make sure that I can get a long run in before my drive to work.  I can also get up early enough to ensure that I can bike to work if the weather permits (I will ride in the rain, but when it’s too cold I stay off the roads if possible).  I also have to be pragmatic with my approach to training.  There will be times when it just is not going to happen. Those curveballs come along and wham, before we know it training time has been and gone.  Learning to suck it up and move on is something that I have learned along the way.


Going back to the earlier question of do you try and squeeze the training in elsewhere.  For me it’s a simple no.  If I miss it, I miss it.  Missing that one training session here and there will not have too much of an advers effect (I hope!), but missing too much will.  So when it comes to your training, especially those long sessions, plan well, expect the unexpected but if you miss it, you miss it.  Don’t try and play catch up because if you do, your training may catch up with you!

Have a fit and healthy day

Rob 🙂


New Year…New Challenge…Wk 10


Welcome back all and hello week 10!  Double figures already!!

Last week I posted about stopping procrastinating.  The challenge was simple; start something that you have talked about doing, but have not go round to doing.  Hopefully it’s going well.  This is a 4 week phase to the challenge, so you have 3 weeks left.  Just because you did something once, don’t stop there.  Try and think of something else that you talk about doing but have not got round to doing yet.  Make this week the week that you go out and do it.


Following on, this week is ‘No Excuse Exercise Week‘.  I want you to do atleast 30 min of exercise every day – no excuses.  You could go for a run, a walk, cycle, whatever you want, but you must make sure that you do it every day.  To make life easier for yourself, try to plan your day so that you are exercising at the same time each day for the next 7 days.  That way you will have it pre-planned and make sure that you ensure that it is on the top of your priority list.  7 days.  Not too long and most definitely a short enough time to go without making excuses.  Nothing is to get in the way of your exercise this week.  Plan well.  Know when you are going to exercise.  Tell people if you need to hold yourself accountable, but, DON’T MAKE EXCUSES TO MISS IT.


Have a fit and healthy week

Rob 🙂