Ride and Thrive

How fit/strong should you be?

A general guide for some strength goals to aim for.





If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.

I wanted to share some things that I wish I had known about weight loss 20-30 years ago! It would have had a massive impact on my health and fitness journey.

1. You can't lose weight by simply joining a gym
2. The Importance of Strength Training
3. Importance of sleep
4. Understanding the part nutrition and food macros plays in weight loss
5. Adherence and Consistency, the glue that holds everything together

If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.

It can be frustrating trying to find time to work out.

It seems like we all lead busy lives.

Jim Rohn Quote

Success is defined as a few simple disciplines repeated every day

Stephen Covey; Seven Habits of Highly Effective People

Dave Shields Fitness on Facebook

If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.

Intro to Kettlebells

What size to get; 

As with a lot of things it does depend on your training age, your goals and your current state of physical fitness but a good starting point is; 

Men - 12 Kg
                                  (Amazon Affiliate Links)
Women - 6-8Kg

A YouTube link here to a more in-depth discussion on what size to get

Link to 

Demos of basic Kettlebell exercises

Swing

Deadlift

Goblet Squat 

Press

If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.

Often neglected in favour of more shall we say vanity metrics, heart health should be your number one priority.

In 1990 1 in 4 people suffered from Coronary vascular-related diseases, today that figure is 1 in 3. 

Globally, heart disease is hands down the biggest 

Affiliate links to products mentioned;

Blood Pressure monitor

Outlive - Peter Attia Great book on longevity with a large section on heart health

Blood Testing kit

Website

British Heart Foundation

If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.

Beginners guide to rucking; YouTube

If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.

All about getting stronger

Strength building principles discussed;

SAID Principle, Specific Adaptation to Imposed Demands

Progressive Overload

References;

Milo and the bull story

The Simpsons; Homers arm wrestling escapades!



If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.

You could get a coach to write your workouts for you or you could have a go at doing it yourself!

Questions to ask;

1. How much time do you have available to train?
2. What equipment do you have?
3. What are your goals?

Covered in this episode

• What exercises should you do?
• How often should you train?
• Should you do cardio?
• How many sets and reps should you be doing?

Links to other resources

Resistance bands on Amazon: https://amzn.to/3T0MpdC

(Affiliate link)




If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.

The supplement industry is huge, reportedly growing to 170 Billion Dollars by 2030.

The advice is clear...Do your own research, and get professional medical advice.

Eat a varied healthy diet including lean meat, fish, fruit, and plenty of vegetables.

Studies alluded to in the episode;

British Medical Journal; Health effects of vitamins and supplements

Protein and Creatine Supplements and the misdiagnosis of kidney disease

NHS Advice on Vitamin D

Vitamin and supplement market analysis

Lloyds Pharmacy At home blood test kits




If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.

This week is all about getting unstuck.

Remember the obstacle is the way.

Tackle the obstacles and you will find the gold!

You don't have to be a perfect 10 every day, a satisfactory Seven every day will move the needle consistently in the right direction.

If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.