Firstly let me say that I hope everyone had a wonderful Christmas and at least put on a few festive pounds over the last month! I certainly have.

Let me be among one of the first people to wish you all a very happy new year. Whatever you have planned for 2013 I hope your dreams, hopes and aspirations come true.

It makes a nice change to sit here and tell you that training has very much been a slow burner over the last few weeks; I have taken the opportunity to ease off and spend more time with family and friends, drink a little alcohol and have a few good pig outs, as I’m sure most of us have.

Last week also saw me revisit Alex @ Insight Nutrition for the results of my activity and nutrition log. Although I am more than aware that I have a bad relationship with food, I wasn’t quite aware of just how little I was eating. Alex took me through step by step my BMR combined with my Daily EE (Energy Expenditure) in direct comparison to my EI (Energy Intake). To say that I am in daily deficit is an understatement!

In a usual training week which would consist of 90 – 120 minutes of exercise a day my EE would be between 3200 and 3600 calories (Including 1900 BMR). Taking into account that I would rarely consume any more than 1800 calories it doesn’t take a rocket scientist to work out that this creates a massive deficit which could be limiting my training performance.

Added to that the calories I am consuming are not entirely the right type. Due to the lack of total calories my fat percentage is too high in what I eat. This is mainly down to the fact I am not eating enough carbs.

Love carbsSo following a slight grilling and some re-education I am firmly placing my nutrition in Alex’s hands and he is reinventing my diet habits. Basically I will be eating up to 2500 calories and the calories I’m eating will be the right calories. I’d be lying if I was to say I wasn’t a little nervous, but I trust Alex and his advice so I am fully behind this major change.



My 2013 race kit is still at the printers but I expect to have that back in early January and with the Paris marathon first on the agenda in early April it means my first long run took place on Sunday. Felt hard but good to get the first one in the bag.

Finally this week I re-joined Boxfit for the 2013 season. I am looking forward to racing well.

Once again, I wish you all a very happy and successful new year.



A very happy Christmas and glorious new year

The last couple of weeks have been really busy with work but I’d like to follow on this blog entry where the last one left off.

I visited Insight Nutrition in order to learn more about my nutritional needs. Alex @ Insight Nutrition gave me a three day diary to complete. The diary covers everything your eat, drink and do in a three day period.

A food diary is something I am very used to keeping anyway so I found this easy but logging my activity every five minutes was tough work, for the first time in a long time I was happy I spend most of the day behind a desk, at least it made it slightly easier.

I also started using my Garmin Forerunner with heart rate monitor to better understand what zones I train in. I was shocked at how few calories I actually burn during exercise. I believed it was a lot more!

With all this data in hand I have now sent the diary back to Insight Nutrition to be analysed and I am meeting with Alex during the Christmas period to discuss my needs and what I am doing right and wrong – should be interesting.

Away from that, training was a quiet one last week due to the onslaught of two Christmas parties and three overnight working shifts, however I still managed to get some good miles in.

I am really looking forward to the 2013 season, with the financial support from Inframon I have now managed to enter all of my key races for next year, nice and early. I have also secured my mentor for the 2013 season and will be re-joining Boxfit Triathlon Club. All this, in addition to the help and support from Insight Nutrition means that I cannot wait for the new season to begin.



On that note I just want to say a quick thank you to Inframon for their financial support, Alex and Insight Nutrition for their continued work with me and Dave Coard and all the Boxfit members for their help and friendship this last year and I look forward to working and training with you all in 2013. Including you, my new mentor! Really excited to be working with you. Thanks mate!

I wish you all a very happy Christmas and a very successful new year.

You are actually what you eat!

This week I am going to talk you through what happened when I visited Insight Nutrition last week. As I stated last week I thought it was about time that I invested some money in “me” the athlete rather than something that may or may not make me faster like a new set of carbon rims or a wetsuit. The sponsorship money I received from my race sponsors Inframon (www.Inframon.com) enabled me to do this.

The guy I saw (Alex) is an old school friend of mine that I hadn’t seen in 16 years so it was really good to see him and this allowed me to talk freely about my current nutrition and eating habits.


I travelled over to Saffron Walden for my first consultation, the location is set in some beautiful Essex countryside which I feel will be seeing me on my bike at some time in the very near future, anyway, I digress.

Upon arrival we sat down and discussed my past and my goals for the future with regards to the races I have planned for 2013 and 2014, we identified the key races and he took me through the process that Insight take with all their clients. I was impressed!

I was then placed upon a gadget that looked very much like an elliptical trainer and I was measured, weighed and blitzed with fat detecting electrics, sounds painful, it wasn’t. One printout later and I was taken through my body step by step. I have to say I was pretty happy with the results that I was given.

Basically my body mass symmetry is very good, there is a slight variation on the left leg but we assumed that this was due to the foot injury that I picked up this time last year. My body fat is 8% which leaves me in the same category as elite athletes, so I’m very happy with that, and my BMR is around 1900 calories per day. For anyone that doesn’t know what this means, it basically means that my body requires 1900 calories per day just to “exist”. This is before I do any exercise.

So now,  I need to fill out a very detailed food and activity plan for three full days and return it to Insight for their scrutiny. I am looking forward to hearing what they have to say.

One thing I took away from the session is that calories burned are measured most accurately through a heart rate monitor. I was amazed how fewer calories I actually burn during workouts than I thought! The machines at the gym and things like “My Fitness Pal” are all very well but they only give you a general idea as to what you’re burning. I use a Garmin 410 and I have been really surprised so far.

I really look forward to working with Alex and Insight in the coming six months.

If you want to know more about what Insight Nutrition do and what they can do for your training visit them at www.insightnutrition.com