A Full Day of WINTER Training!

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Shot and Edited by Tyler Shaw:

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No it’s not my time it’s got a good beat though what yeah what would you listen to what would you listen to Biggie this one Bigg what you w listen to biggy black lumberjack and the cap to match been through hard the hard pop could take you this far R [Applause] So just woking up let’s have a little look and see what the scores and the doors are is it going to be a good uh good day good quality 89 decent score heart rate variability perfect bang on Rise and Shine so as you just in half

7:00 in the morning um feels H the cracked on to me um Sun’s just coming up British winter for you unfortunately um I’m not going to show you what I typically have for breakfast um probably my go-to pretty much nearly every day so um S toast cash unut bar

Absolutely bloody love that and and a coffee and then I just got to sort the dogs out which I go absolutely mental for this sit it it going in guys going on in Oh yes good old sour dough from bread sauce can’t beat it absolutely amazing this stuff look at that breakfast the Champions some blueberries that I’ll put on it as as well just to get some fruit in it starting to look a bit not great out there but um yeah so got cash nut

Butter on there sour toast and um so as you can see that’s my breakfast um sough toast cashion nut butter on there uh few blueberries as well probably have U just the three rounds which uh decent amount of calories should get some enough energy in for uh

For the session and then um I’ll take electrolytes and uh maybe some energy drink for this for the for the run but it’s more about keeping hydrated to be honest like the whole run including the warm Mark and cool Downs only an hour of running um so I’m really going to Bonk

But obviously you want to keep the energy for the rest of the day so plan for the day is head to the track 15 20 minute warm up 10 by K off a minute recovery might do drug recoveries to keep the thing keep things going and

Stop you going too hard for the ks as well um cuz the idea is just to hit freshh Pace then come back 90 minute ride have a bit of lunch chill out for a bit and then a swim uh swim session will just be like 2 and 1/2k so a short one

We’ll do the r the intervals off like shortish recovery coffee number two no excuses for not performing today go Ted got the boys here just made them a little coffee to so they’re in top form for the Run how was it Jacob oh was beautiful look at that latte look at the

Latte out on that techno’s there getting fueled up ready aren’t you I’m always ready you were born ready weren’t you oh God give us a little wave to the camera how are we going to do today what’s the session do you know yet if we told

You uh K’s round eat Park seven times one lap round eaten Park 1430 M so 10,10 M apparently 10 yeah so we’re doing 10 m more than what we done if we’ have gone to the track um now about to leave Jacob’s BS was late so yeah 23 minutes

Late at the moment and Counting send Tyler a message and uh we’ll meet him at the track and then we’ll uh well you’ll see some better content cuz at the moment I’m filming this solo on my phone techno there we are just give us a smile

Before we go I was going to run but on the bike now but he thought we’d hold him back so he’s coming out on the bike instead here he is yeah my man he’s got his scooter oh yes so he’s going to be chasing us just over 2K so far plan is

For the session 7 by lap which is uh 1430 M so it works out just over 10K we’re going to have 90 seconds recovery plan is um to run roughly around freshh pace so maybe start off 320s and then we might get down to like 315 K Pace uh by

The end Jacob’s uh doing another session later on today aren’t you’ve up the game yeah up the game up the mileage double double threshold or threshold and then a bit more threshold and like probably finishing faster aren’t you by the end like T late T later or something yeah so

He’s got a big day uh techno’s coming on the bike and then the plan is for the rest of the day go for an easy ride and then a swim session where we’ll probably swim easier Pace because tomorrow we’re doing a few swim races um as like part

Of a session and just uh part of testing so we’re going to do a 50 m race tomorrow um either a 400 or a 1 km and then a 200 so pretty intense tomorrow in the swim so this is the only real hard session today the rest of it is just uh

Steady volume gradually building up um it’s only like second or third week back in training really so not a crazy day but still the Run session still like 35 minutes 30 to 35 minutes of uh threshold effort so decent run yeah should be good should be good bit bit of wind though a

There it’s going to be tough it’s not that cold today all do you flipping freeze when I was walking the dog just the wind that’s makes it cold I know should have got some glov or something Jacob wants to hit his Paces he he doesn’t want to you don’t want to be

Seeing a 320 something do you you’re like you’re bad enough when you don’t see under 310 isn’t it for you like it’s probably at least under 320 it’s got to be under 320 you’ve heard it here noncarbon as well aren’t you yeah just got the Tempo today so I hope it will

Still be there in uh 40 minutes time I think she likes a choice wants to get [Laughter] that you can’t put that look at these hairy legs what do we reckon guys comment below do you think that’s slowing him down I mean like Jesus in the water mate if he was

Swimming with them that’ be adding that’s got to be adding like 4 seconds 100 3 seconds 100 is that is that what I’m missing then just shave yeah don’t don’t TR shave when you come in with me cuz I won’t be able to keep up with you

Then that’s the last step got save and car if you did that for a race mate imagine the gains it must keep you warm though when you’re running this temperature that’s the one advantage that is the one Wolverine isn’t he done should we just do a few sdes

Yeah we just do out and back and then we’ll crack into it all right uh we’re just doing an out a pickup out and then one back and then we’ll just go into it seven laps but one lap at a time and then a 90 second rest you going to stop

In the same place we’re going to stop here yeah every time talk about Pace Pace 35 320th something like that probably start off on the slow end and pick and then pick it up but the main thing is don’t go too we won’t go too quick and like kill

Ourselves so start off on the conservative side and see how we yeah build in and probably not you all right yeah you ready ready all right 3 2 1 look under one done what’s that 37 did you yeah how’d that feel you look pretty strong yeah felt pretty good yeah BR is

Good six more that should just feel like a grind really yeah like you get into the rhym end it’s just a bit of grind but breathing you should feel fine breathing felt good it’s just the legs right 5 Seconds 319 320 Pace on mine but we’ll go with Jacob says 316

Say go with the faster watch we always go with a faster GPS watch he’s too stepping today thing is he’s on a good day and you he it’s like someone halfway on you’re on the bike don’t get into the battle if you’re the unfitted person

Which you think I say it will never end well just let him let him have the gain let him have the win don’t you worry smooth like conac I’m a big threat I just came to sight seeing get your wet oh that’s a big Flex start going up like 6

EGS you see the drip wrist wet heard somebody say that I Ain made a five reps done two to go Jacob’s feeling pretty good I think definitely the strongest feeling run in ages we got that one down to about 315 K I think well you had 312

On yours but be the first session I actually complet a session yeah he’s upped his volume recently been giving him a few tips taking out from about 30 to 55 miles a week and you can see it’s made a huge difference in it massive like so much fitter and stronger all

Right 15 seconds to go two more reps so 2.8k we’re done last one so far 440 I got for that so pretty decent um 1 minute left and then 1,400 to go who’s doing better are you two he is is yeah he’s definitely a lot stronger yeah you good now I can tell

How much you’ve improved I think our scale’s gone like this it leaves Abby Dash I was a minute 40 ahead of him something like that and my fitness has gone that way and he has just gone that way and he’s just better the moment I can tell that you’re you’re

Stronger cuz I can see how you looking I know how I feel yeah I can tell well that’s why I’m running behind you cuz I don’t want to encourage you all right now we got 15 Seconds 33 for that one Qui one by mile 433 up there quite a bit sorry I got carried away I can’t help myself cuz the camera’s there he’s sub 10 3 10 case yeah that’s let good last session done then anyway just going to get our warm clothes on cool

Down we’ll see you later for session two cheers before we get on with the bike session thought I’ll quickly open this sent from evolved Wheels one of my sponsors and this should be the new mono bar which um he’s produced so I’ve got to give this a

Go try it on my bike if I can actually get into the bloody thing uh so this is basically a new bar that he’s made for people which will be around £1,500 to a lot cheaper price point but still a proper quality uh bar um a lot more comfortable

Than the standard bars that people have on the bike more aerodynamic and you can get some extras on it as well so you can mount your uh car there can have a bottle above it and then holds your light really nicely in place on the

Sid so this one is made as well for like most my spec can also mount a bottle here if I want so I can have one bottle on there one bottle here if I wanted to so two bottles on the front end of the bike that’s kind of the angle of it so

Going to get this set up get it on my TT bike and uh have a little trial of it and uh give Harry some feedback it’s actually pretty light if I weigh it so just out of Interest we’ll see what this is actually weighing in at

How much do you reckon before you put it on there I reck about a kilo something like that like it doesn’t feel too heavy oh there you go 797 G I think that’s pretty decent to be honest considering that’s the whole front end to a yeah well under so how

He’s going to be offended he will be yeah but that’s definitely a decent considering it’s got the whole stacker as well like if I took that out that would save probably another 100 gram so you’re talking 700 to 800 gram depending if you want to have it where you can

Mount two bottles or one and mine’s obviously a lot longer than what some people would need because I want the extra reach on my on my bike as well so yeah pretty decent like definitely a lot lighter than the last one I’ll try it hopefully it will be strong it feels

Like really solid I mean it’s full carbon so good quality um I’ll let you know in another video how how it goes before we uh get on with the bike session Laura’s been wanting to get a Christmas shot of me uh and Arabella all in matching uh

Matching what would you say they are pajamas oh God knows what they are but Christmas pajamas so this is what we’re doing now this is the transition before the bike session so second session of the day bike ride we’re in my Dumping Ground AKA my training

Room um going to just do it on zift I’m going to do between like 60 minutes and 90 minutes um see how the legs feel you might be thinking what is the point if you’re only doing that is it junk miles well I want to build the volume up

Gradually and it’s only the second week back in training full training so I’m not really like at the point where I could do two two and a half hours because I might end up being nailed and then the next day’s training is compromis so it’s just gradually

Following a plan and building it up over time so I’ll see how I feel towards the end of 60 minutes if I feel good and the power’s decent I’ll carry on to 90 that’s one of the reasons why I want to do it in here cuz I didn’t want to be

Out on the roads and just riding for the sake of it so we’ll see see how the legs feel see how the body feels and with the target of hitting 60 minutes if I Feel Good carry on to 90 minutes and then literally just a swim left afterwards and uh then we’re all

Done got Swift set up on there normally when I’m just doing like an easy Cruise or whatever I’ll put YouTube or something on here watch some videos It’s A Hard session get some music videos on something like that and uh just uh ride away happily got my power on here on the Garmin

That’s the main one I use to record all the data and uh that’s uh basically the simple setup I’ve got I will say my New Year’s resolution is probably going to be to clean this room because it has gotten we were just talking about oh mate you’re embarrassing me just step

Back a you’re embarrassing me sh it you you’re killing me I’m going to look terrible on the camera it’s like gradually got worse and worse quite a challenge to film trying to step around all this yeah plan will be get this cleaned up so it’s not a Dumping Ground anymore

Yeah today’s run went well just getting back into the swing of things after I thought well I had the stroke symptoms back in November um obviously turned out it wasn’t anything to worry about but still had a bit of time off because wanted to make sure I

Gave my body enough recovery and I kind of thought if I had that it’s probably not wise to force it and put myself in a hole you know big season next year so just give yourself time to recover properly so bit of time off then then when I did get back in

Training went to gr canary on a training camp 3 days a good training then we went out for an Indian and all of us got food poisoning 10 of us like jeez really yeah horrible I thought it I thought you just meant you and no it was everyone

Everyone and it lasted like 6 days for me of really bad and uh so that annoyingly was another disruption now that’s all behind me um feeling good and uh getting back into the swing of things so today was kind of like my first proper threshold run session so pleased

With how the P well I say proper one I did one on Saturday 2×3 miles getting faster each mile um finishing at like 455 pace um and it was like starting at like Tempo so that went well and then today that was a decent session so full

Training is back in and uh building up for next year and this session today on a Wednesday is just a case of getting a bit more volume in and just gradually get building up the volume to where I want to be I don’t want to just jump

Straight into 30 hours a week and hit a wall and do two weeks of training and then be smashed and having to take an easy week so it’s looking at the big picture and to get where I want to be I’ve got to gradually increase it over time

So that’s the point of doing 60 90 minutes now and then the swim session later we’ll just be steady swimming we’ll probably do it off a short turnaround so maybe hundreds off 125 and the game is just a come in 118 120 to something like that so it’s

Almost like touch and go and it’ll basically be like a broken 2K might start off at like 130s per 100 and then progress it down to 125s but more arobic not really swimming fast because did a hard session yesterday so the one later on is just more steady swimming um which

Is why we have short recoveries cuz you don’t really need long recoveries when the effort’s not that High um and then tomorrow very hard swim uh time trials which we’ve been doing a lot of lately I say lately over the last 10 weeks um partly as a session and

Partly to get new training data and so when we do our swim sessions they the intervals are all very specific so if we do regular 200 M time trials hundreds 400s stuff like that that we know exactly where we are we get a good workout and then we can do targeted

Sessions at that race Pace rather than guessing so it takes the guess work out of it and we’re all seeing some really big improvements so it kind of kills two birds with one stone so that’s kind of a little bit about the training we’ve been doing and what got coming up all right

So you recently done a high rocks but we still a try athlete so what’s going on with that uh that was just a bit of offseason fun really like I entered it in June I was planning on my last race being I man Florida and

Then that was 3 weeks after so I thought it would be something a bit different while I’m in my off season to give a go but really enjoyed it thought it was awesome but next year the focus is on Trion with the new Iron Man Pro Series

Really want to give that a good crack so just doing a lot of training fully geared towards that really so first race will be IR man 7.3 Oceanside then I man Texas hopefully then I’m in a good position and then I’ll give cans in Australia ago that’ll be two FS

One half by that point I’ll get an idea of where I am in the league and whether or not I’ve got a good chance of um performing in it and uh hopefully a top three well to be honest I really want to win it so but hopefully by that

Point I’ll know whether or not that’s on the cards and that’s the big goal for the year obviously Kaa as well but that’s part of the series so it all kind of fits in really nicely and um that is what I’m training for it’s going to be a

Big year it’s going to be three FS two 703s so building up the fitness for April and to hopefully get off the get off the ground Running I’m you supposed to be doing the high rocks before your first race in a one uh no I haven’t at the moment haven’t got any more planned but definitely we’ll give another high rocks a go after cona um in the offseason again so probably the one in London in November

That will be the next one I’ll give a crack do you think you’re going to see new people climb to the top of the pro league this year or will it be the same I think it’s going to be the same people I think from what I’ve seen I

Know Leon sheler I think is going for it he’s going to be a tough one to beat but it’ll be interesting to see how he recovers from Big Year this year because he’s some three Falls this year done very well in them two first and a fifth

But you’ve got to doing minimum three FS to have a shot at that League no matter what anyone says your points a double in a full so if you want to do well you have to finish well in three so if one of them doesn’t go to plan that’s four

Which means for him he will need to have performed well in seven Iron Man maybe six over an 18mon period less than that because his first one was April the series finishes in October so you’re talking yeah an 18mon period he needs to have done six fools to a high level can

He do that if one of them doesn’t go to plan then he’s out the series because two fools will not be enough to perform well Patrick Langer another one who could go for it very good very good at peeking on one day can he consistently

Do fre Falls to a high level in a year I don’t know maybe he can maybe he can’t we’ll find out but that’s the challenge in this series you’ve got to do free Falls between April and end of October it’s not two fools you can’t do one in

April and one in October and expect to do well and that is the thing which could be the factor because if one of them doesn’t go to plan then you have to do four fulls which for me is fine like I love racing the full distance and if you look at my normal

Years last time we were in cona I think I did four that was my fourth full I finished fifth in cona so I can put consistently race quite a few FS and do well which is what the S uh which is what the leaderboard or the

Series um needs in order to be right out there obviously will be some other athletes who come out the woodwork but what you’ve got is the PTO series as well so some athletes are going to Target that and you will not be able to do

Both um you could but I think if you do both you run the risk of doing both badly um instead of one series really well Rudy Von B obviously another one he’s really shown himself over the last year as a great full distance athlete so

He’ll be hard to beat again I put him in the box of same with Leon chalier very good full distance one after a big year this year can they do three Falls to a high level in short succession that will be the biggest challenge for them obviously on their

Day in One race they’re very good and I think that’s the same with a lot of us all very good on our day but can we consistently do perform well in free Falls between April and October and that’s what’s going to make or break the series um but we’ll get a clearer

Indication after Texas I think it’s crucial to get a good race result in Texas because then you’ve ticked one off early and then you only need to do two more if Texas doesn’t go well you still need to do three Falls and the next one the series isn’t until June so then it

Puts the pressure on you have to do fre Falls between June and October which obviously leaves June July August September five months of free FS that’s really putting yourself on the back foot so hopefully a good result in Texas do that and you’ll start to get an idea of

Who your Rivals are going to be because obviously everyone’s going to be in corer and then it’s just a case of fitting in one more full distance between April and October do you think about your Rivals often no not really like just concentrate on what I’m doing I know

What’s got me in good shape before and to be honest I used to con worry about not worry about them but enjoy seeing what everyone else is doing a lot more but now I just find it can be a bit of Overkill following them all I like watching The Sessions

When I see it on YouTube for entertainment but I don’t really worry about what they’re doing there’s so many ways to skin a cat that you know what works for one person doesn’t work for someone else I like watching them more for entertainment purposes like I like watching Lionel’s videos like

Everyone probably follows Tri on I like watching the training videos that people do sometimes you get some good tips it really helps you but mainly for entertainment purposes rather than you know anything else like passes the time when you’re doing a session doesn’t it you know when I’m On’s with I find it

Quite motivational I think that’s the same with a lot of people you know you watch these videos when it’s dark cold weather outside and just use it to get you through the the sessions so just finished hour and 20 minutes stay ride done just a swim left

That’s session two done in the books so just as I’ve finished on the bike I’m going to um quickly get in the protein shake got one of these um going to add a normal protein one in cuz that one’s got carbs and it’s only got 13 g of protein

So I’ll end up getting 30 30 g of protein and I’m going to put a banana in there some oat milk a few dates a little bit of honey I’ll have that quickly jump in the shower while I’ve got some quinoa which is here just uh if you can see

Well sorry some ke wi here which is just cooking so I’ll get that on got some chicken that I cooked yesterday I have that have a bit of a salad and that’ll be my main lunch but just want to start the recovery as quick as possible so

Just going to quickly Blitz up some protein with uh a banana in there and some carbs and stuff like that and start the recovery process as quick as possible and um hopefully keep the fuel up so um I can do a good swim later you guys you can see two scoops of protein

One uh with carbs the other one just a normal protein get some oat milk in there nice and then Blitz it up so here we have it uh just got out the shower uh came while was done by the time I got out uh I went to the bakery

The other day and got like this superfood mix so we’ve got a load of lentils veg salad in there a bit of chicken what I cooked yesterday in the air fryer which is really nice some nice Chutney there that is a spiced carrot Chutney um and then I’ve got a kombucha

Which it tastes amazing really good for gut health as well cuz it’s got loads of probiotics and uh stuff like that so uh this is the lunch really good mixture of like carbs protein and veg which I think is really important from what I’ve seen from a lot of elite

Athletes on some of these trainer videos is they um try and focus a lot on getting the carbohydrates in and they’re all like really carb heavy carb carb carb but what they don’t do is eat enough veg fruit and stuff like that like I normally see a lot of these

Videos and I’m like there’s no veg no car no uh fruit and stuff like that and I think it’s such a crucial part of your diet that it’s all well and good fueling yourself with carbs but you need the vitamins and you need to have you know

At least five portions of fruit and veg as they say a day you know it’s not all about getting the carbs in so it’s about getting the right food healthy food obviously you’ve got to fuel your workouts with carbs and recover with the proteins but you still need all the

Vitamins and stuff in between so I try and focus on that and um yeah just you know having nice healthy natural foods if I can and um seems to work when I eat well I feel good I recover and I’ve got enough fuel for the sessions yeah right

Guys third session of the day it’s got the swim so it’s just an easy aerobic one 3K total and uh I’ll put a screenshot of the actual setup for you but basically 6100 doing a bit of drills for me to swim and start off with 12 off

130 8 off 125 which is a little bit quicker but we’ll probably swim the same Pace just we less recovery and then the final four we’ll do the last 25 M fast for the first two the last 50 fast for the third one and then the fourth one of

Recovery one and then after that that’s the whole day training done got techno already livering up he’s super excited Josh is on the camera at the moment so uh yeah get this done I’ll check back in with you uh in a little while once we finish all right guys so Swim’s done

You’ve just seen some footage which Tyler’s put in from a previous swim session cuz we didn’t manage to get anything from this one um it wasn’t a recovery set it wasn’t really a hard set it was kind of like steady aerobic like if you went out for like a 45 minute run

Basically like that kind of intensity uh tomorrow we got the racing as I’ve said and a longer ride yesterday was a hard uh swim and a hard bike session so it was that’s why we didn’t want to go too hard today got the recovery drink from

Uh David Lloyd 25 g of protein in there um got to do the super market shop after this and then uh back home chill out see see Laura see Arabella um change some nappies and then back at it again tomorrow