Tag Archives: Health

Winter break

Taking a break from training. No races planned for 2014. Keep up with some health maintenance ; swim and jog.

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Three weeks until Laguna Phuket Triathlon

Focus:  Took last week off to fight allergic reactions to high pollution and busy with getting my visa! Really tough few weeks health wise. Cold like symptoms without the cold. Sudden rise in AQI 3 weeks ago seemed to be … Continue reading

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Race Week: Anting Sprint Triathlon

Focus:  Race week build up. Get over cold. Monday: Rest Tuesday: Too much pollution early morning. Still down with a small cold. Wed: Evening small group ride. Flatted after about 20km. Thursday: Rest Friday: Swim 30mins plus a run through … Continue reading

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4 weeks until Anting Sprint Triathlon

Focus: Manage diet and get back into combining sports. Focus on speed  for Sprint race. Monday: No training Tuesday: No training Wed: Swim easy around 30mins. Evening bike around 30km. 60mins Thursday: Morning bike ride, perfect conditions. Rode to power. … Continue reading

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Swim meet to end a busy work week

Focus: Run and swim more. Monday: Morning swim around 1500m: 500m breaststroke, 500m freestyle, 500m mix 25m sprints freestyle, 25m active recover breaststroke. On 100% empty stomach aside from a little water. Felt a little drained. Tuesday: Morning swim easy … Continue reading

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Settling back into a Shanghai routine

Focus: Keep things ticking over. Focus on better nutrition, 1000-1800 feeding window. Monday:Easy run in the gym with stretching around 30mins. Tuesday-Wed: In workshops all day on feet, pretty tired in evening. Managed a short walk on Tue. Rain on … Continue reading

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Race week for Bintan 70.3

Focus: Rest and hydrate. Do a couple of short sessions. Have an enjoyable race day. Monday: Travel to HK. Easy swim in the evening in outdoor hotel pool. Nice at sunset Tuesday: Workshops and travel. No training. Back very late. … Continue reading

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Final 2 weeks before Bintan 70.3

Focus: Build up for 70.3 race. More bike, keep running and swimming ticking over. Monday: Rest day Tuesday: Afternoon run to gym, then 30mins at 10kmh on treadmill with a very quick swim and jog back. Wed: Evening bike. Fast … Continue reading

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3 weeks until 70.3 in Bintan, Indonesia

Focus: Transition back to China and keep up training and get a couple of long rides in. Monday:  Easy swim around 15mins. Easy row 2000m in around 12 mins. Easy bike around 15mins. Post race recovery. Tuesday: Visit to Hotel … Continue reading

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Infographic comparing food and supplements

Supplements vs Food [Infographic] by the team at Supplement Centre

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Recover and build week

Focus: Recover from race and maintain good diet plan. Monday:  Easy swim and sauna. 15 mins swim and 30mins steam/sauna. Tuesday: Recovery. Run to pool and back. Around 25mins. Bike 15mins high cadence. Row 15mins easy. Swim 500m breaststroke. Steam … Continue reading

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Race Week: Maldon Tri Olypmic distance

Focus: Working some rest into training. Continue with running technique and rowing. Start intermittent fasting (8 hour eating window starting 1000-1800) Monday:  Run to pool and back. Around 25mins. 1500m swim, 30mins. Rowing 2000m around 10mins. Some stretching. 20mins Tuesday: … Continue reading

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2 weeks before Maldon Olympic Triathlon in Essex

Focus: Working some rest into training. Continue with running technique and rowing. Monday:  Run to pool and back. Around 25mins. 1500m swim, 30mins. Some stretching. 20mins Tuesday: Run to pool and back. Around 25mins. . Rowing machine 30mins , 5000m. … Continue reading

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Back to the UK : Running technique

Focus: Going to The running school to improve technique and speed. Gym sessions for swim, row and resistance training. Monday:  Run to pool and back. Around 25mins. 1500m swim. Rowing machine 2000m, some stretching. Cycle to The Running School around … Continue reading

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Back to combo sessions

Focus: Increase frequency and combination sessions as head to UK Monday:  Early morning swim. 1000m 20mins. Tuesday: Swim 1500. 30mins. Weights 50mins. High reps. Wed: Run  in park around 45 mins. Cooler than usual. Easy run around 6.5km. Average HR=135bpm. … Continue reading

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Maintaining through busy work week

Focus: Get a few sessions in when possible Tuesday:  Weights low reps heavier weights 2×10 around 30 mins.  Friday: Weights medium reps, 2×25 around 40 mins. Run around 15mins. Saturday: Sheshan hill running. Around 60mins, 8.5kmh with group. Hot and humid. … Continue reading

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13 days to Shanghai Anting Sprint Triathlon

Focus: Recover from the race and get some speed work in. Monday:  Morning swim. 1500m 30mins Tuesday: Morning swim. 1500m 30mins Wednesday: Swim 1500m around course 30mins. Tried some weights but had a couple of twinges in both shoulders. Run … Continue reading

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1 week until first OD race of the season: Bintan, Indonesia

Focus: Keep high intensity of sessions until Wed/Thursday, then ease back and get ready for pre-race hydration loading and tapering down. Monday:  Morning swim. 6×200 at a fairly leisurely pace. Felt heavy after heavy training days. 25 mins. Afternoon bike … Continue reading

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Getting ready for the new season – 8 weeks until first OD race

Focus: Consistent sessions. Start some high intensity bike rides. Monday: Run 40 mins with 30mins (6 x 5mins with 4 mins @8.0kmh and 1 min 13.0kmh). Strength session around 45mins. First one in a month, had some tough moments but … Continue reading

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Base Training: Start to string more sessions together

Focus: Base training continues. Keep things ticking over during gym week off. Add some high intensity interval training (HIIT). Monday: Double session. 60mins strength session going through free weights and machines. 45 mins swim. 20x100m with CSS+4 (1:39-1:144)/100m. Cold and … Continue reading

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Ironman Training: 4 weeks until Ironman Western Australia in Bussleton.

Theme: Overcome dips in motivation and coping with the much colder weather. Monday: Afternoon bike ride. Cold but sunny. RPE=3-4. Around 60mins. 30km. Tuesday: Rest day to recover from ashtma attack. Bad pollution days. Wednesday: Run. Easy. 90 mins around … Continue reading

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Ironman Training: 9 weeks until Ironman Western Australia in Bussleton.

Theme: Run more frequently. Race a sprint triathlon on Saturday and enjoy the Kona World Champs! Focused on keeping carbs down and eating more fuit diet this week. Monday: Run around 80mins. Struggled to keep HR down in fat burn … Continue reading

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Week 19: 20 week countdown to Singapore Half-Ironman

Preparation Phase (second week of four) Cool surprise. Macca was in Shanghai and we got to train with him around Century Park. Average around 37 kmph with bursts up to 45 kmh. Wow. Too fast for preparation phase training, but … Continue reading

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Olympic distance Triathlon Race in Guangzhou

First race of the year. No much consistent training this year. So happy enough with the result. 2 hours 47 mins. Swim; 1500m; 29mins 4 secs Bike; 40km; 76mins 21 secs Run; 10km; 60mins 33 secs The run time includes … Continue reading

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Swim meet

Not much swim training this year. Even so, a race is a good opportunity to test out explosive sprints and fast starts. And the competition pushes you along a little bit more than usual. Swim meet this weekend. Three second … Continue reading

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8k race : Personal best time

Finished the Jinqiao 8k race in 40 mins 20 secs which was a personal best which was great. Lovely weather and I enjoyed the race.

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From Ironman to Yoga

Last winter I spent preparing for an Ironman race which was successfully completed in April. It was an immense undertaking requiring dedicated and consistent workouts over six months. And even running through the snow in London and going for a … Continue reading

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A great podcast for triathletes

Although we are off-season for triathlons, now is a great time to catch up on fresh ideas, and make plans for 2011. A great podcast that I have been listening to for several years and helped me make the journey … Continue reading

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Pictures from the Beijing Olympic Triathlon July 2010

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The Change Catalyst facilitated discussion in Shanghai

Toastmasters is a very positive organisation that provides a supportive learning environment for learning public speaking, communication and leadership skills in a low-risk format. The types of people who are attracted to join and stay in Toastmasters are very positive … Continue reading

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One more week to first triathlon race of the season!

Well it’s been about two months since I started the long road to fitness. Joining a gym really helped and I have been averaging about 15 sessions a month.  The last month have been tough with many “brick” sessions of … Continue reading

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Fitness Program Update: Still on track

I revived my exercise program about one month ago and I have been consistently taking small steps on my running. In this time, I have had 23 exercise slots. I started by just walking, then added in a minute or … Continue reading

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Be flexible: Find one hour pockets in your day

I have committed myself to increasing my health and fitness levels and one key pillar is my gym work.  Although this was a struggle, I have started my program. Of course, now I have lots of excuses like a busy … Continue reading

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Take control of your life: Drop what you don’t need

For as long as I can remember, I have hated gyms. As a nature lover, they stand for all the things I don’t value. Indoor life. Stuffy. Repetitive, loud music.  I have never joined a gym and the only time … Continue reading

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What to do when you are stuck in a rut

Even the most successful people get stuck in a rut.  Your motivation and energy levels drop. You allow negative emotions to seep into your life. Your temper becomes shorter. You can’t see the point of life. And so on. So … Continue reading

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Laughing is good for your health: ChopSchticks in Shanghai

In a world of stress and pressure, it’s important to find a healthy release. For me, it’s stand up comedy. I love stand up. Bill Hicks, George Carlin, Richard Pryor, Chris Rock, Mitch Hedberg, Russell Peters, Dave Chappelle are some … Continue reading

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Set some health targets

Ever feel annoyed, depressed, down with the world, lazy, or just lacking in energy?  Chances are – in my non-medical opinion – you could do with a little more exercise. I find that whenever I let the world to get … Continue reading

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In the next 15 years what will you do to make the world a better place?

Listened to a speech by Daniel Smith this week and he mentioned a question that I wrote down.  It was an abstract, big picture question.  At first I passed over it as it seemed too vague to be useful, but … Continue reading

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Welcome to “The Change Catalyst”

If you are the kind of person who is always looking to improve yourself: welcome!  I have dedicated the last 10 years of my life to getting myself into a space where I can say that I am getting healthier, … Continue reading

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