I cycle 100 miles a week. I cycle three to five times per week in the morning, weather dependent, for around 20-30 miles. On the weekend, I’ll head to Windsor or the Surrey Hills. If I’m cycling in the morning, I wake up at 5:15am, have an Amunra performance coffee and try to get on the road early to avoid London traffic. Later this summer, I plan to ride 200 miles in one day, so need to make sure I keep up the longer weekend rides to build endurance.
Fitness doesn’t have to be limited to the gym. I love bouldering and rope climbing, and regularly do Muay Thai and boxing as well as surfing and wakeboarding in the summer. I’m also a huge fan of calisthenics, which I practise four evenings a week. I focus on bodyweight training using gymnastics rings and pull-up and dip bars – I dedicate a session each to straight arms, bent arms, handstands and compression work.
Don’t discount the importance of sleep. If I haven’t slept well, I find it tough to find the motivation to train, both before and after work. I aim to be in bed as early as possible to maximise rest and use my Garmin Fenix smart watch to provide insights into how I’ve slept, recovery times and heart rate variability. Tech isn’t perfect but it can help.
Nutrition matters. I ensure my diet is full of nutrients – I eat a lot of fruit and vegetables and prioritise protein, aiming for around 1.5g-2g per kg of bodyweight spread across the day. A warm bath with Epsom salts is also great for muscle soreness, blood flow and recovery. I always finish a bath or shower with cold water, which also speeds up recovery.