NBs Fitness Solutions

Bootcamp season 4. 10am forest recreation ground. You couldn't wish for a better morning 😎🌞👍🏿👌🏿

How ya all doing??

Bit of preparation for tomorrow. Happy with the second split, just like fighting it took a few rounds to get going 💪🏿🤣

SOOOOOO! Summer is officially over, how ya all been doing? Who's been active? Who's been not so active? No Bootcamps this yr, unfortunately, due to work and personal commitments. Which for me fitness-wise have been;

1. To lose at least 6% body fat
2. Reduce my overall weight by 1.5 kg - 1.75 kg (and keep it off)
3. Increase muscle mass (especially around my core, legs, and back, AND NOT GAIN WEIGHT! As muscle is heavier than fat, not an easy task.

The aim was to be lighter and stronger, thus improving my average speed on the road bike over 20 - 30 mile rides.

Lighter means less weight to move (including the bike) with the same or increased power (force) this equals faster speeds. In January I was weighing around 78.7 - 79.2 kg with 12.8% body fat. Average speeds over the distances above were around 14.6 - 15.8 Mph. This is also affected by factors such as the route taken, wind, how many hills are involved, and so forth. I also set out to beat my 2021 annual mileage by at least 400 miles, to give me a total of 4500+ miles for the year (which ain't much if you follow riders on Strava) Approximately 370ish miles per month to hit my target.

I needed to find a balance between work, gym, riding, and everything else life throws at ya.

To date

My Average speeds are 15.6 - 16.8 mph over 20 - 30 mile rides.
(17.2 mph on my 9.5-mile time trial, previously 15.6 mph but on a heavier bike)
My Weight has averaged 77.4 kg
My Body fat has averaged 11.2 %
Upper Body Strength has slightly improved with Pbs on chest, arms & back exercises such as deadlifts or dumbell chest presses.

Lower body strength, mainly legs has declined slightly. Possibly due to care being taken on leg days to not overload to a point where DOMS becomes an issue. Not good if a hard ride was planned the day or two after. However, I will say endurance has improved, hence the increase in speeds and monthly mileage.

So as the seasons turn the commitment continues! Still got the annual target to beat ( well on course to do that!) weight and fitness to maintain. Average speeds to maintain through the winter with the aim to build on them next year.

Alex at says I should compete. hmmmm

Not giving away any secrets here! They are for personal clients. I will say though, focus and commitment are keys to success, and If you fall off track, get your ass back on it as soon as you can.

In addition PERSONAL 1-2-1 Fitness/Strength training/ weight loss solutions are available right up to Christmas.

Guilt-free WORK hards WEDS @ Formula 1 Gym - Victoria Street Nottingham @ 5:40 pm - 6:40 pm is on. We go hard or not at all!

Tas been a pleasure, hope to sees some of ya soon.