Core PT Fitness

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Core PT Fitness

Performance coaching, Personal Training, and Programming. Athlete competing in various disciplines.

20/07/2025

Longest workout in a very long time.

Ironman Italy got off to a pretty bad start, but I’m starting to find a bit of rythm and have still managed to put together a decent 3 week build despite only running 14 miles in that period.

Todays workout I just wanted to get time in the saddle and see how my legs felt off the bike whilst running aerobically. This was my first proper brick session and the legs seemed to remember what to do 🤣. Maybe the hyrox fitness did help 🤷‍♂️.

For the data geeks 👇🏻

🚴‍♂️4 hours 25 - normalised power 220 watts which is a fair bit below what I’ll aim to hold in 9 weeks time. 🏃‍♂️4 miles, 7:03m/mile 149BPM.

In performance coaching they’re is always more then one way to get to a goal, however you still need to have an understanding of the overall stimulus you are trying to create - I’ve used whatever I can to get the aerobic work in and volume up. Ergs and burpee volume has increased a fair amount. The program is keeping up my vo2, conditioning and strength.

If nothing else in this Ironman Prep, I know I am building a huge aerobic base for a big Hyrox season.

I have some exciting news to share next week regarding a new sponsor which will hopefully help me get the most out of the next few years, it’s a part of my training, performance and health that I’ve never truly explored - I’m excited for that.

08/07/2025

Hill sessions ain’t as much fun on the roadie, but better then no session at all.

If your one of those stuck underneath a barbell hoping that only that is going to make you a stronger runner or better all round athlete, then get get your runners on and head towards a steep hill and run up and down it, see how strong you are then.

Locked in with .fitness and .c.c

PS your not hybrid unless you ride a bike topless.

06/07/2025

Outlaw Weekend.

The race that was never meant to happen.

This kind of racing is a bit ugly if you don’t do ANY training for it, then have to do it with one functioning leg.

1st in age group in the Aqua bike but that’s irrelevant really, I was relieved to get out the race without doing any more damage.

I knew in the swim I wasn’t remotely swim fit, and so to not be able to really use my legs, then have a 3 minute breastroke and breath control as someone behind me caught the ankle early on, made it a miserable start to the race.

Hobbled through transition.

The bike was rough, aero killing my neck, using the right leg mostly for power which meant my knee and lower back right hand side were killing me - I loved it really 🤔.

This wasn’t a good performance numerically, but it would have been so easy to not race at all, so I’ll take a pat on the back for that.

“Sometimes showing up is enough” - you can learn something everytime you race, I definitely learnt new / reminded myself of a few things today.

Main highlight of the weekend was watching my boy in his first race.

Go Henry 👊🏻.

11 weeks till Italy.

A mountain of work to do.

Back to it tomorrow.

29/06/2025

When s**t goes wrong there’s only ever two choices.

Quit.

Find A Way.

Not the start to my Hyrox base season / Ironman Prep I wanted but I’ll be doing whatever it takes to recover as fast as possible.

I’ll hopefully know more this week but immediate diagnosis is a degree of ligament damage (can’t fully diagnose till swelling has settled) and a small avulsion fracture.

Thanks to everyone who reached out, it’s often in times of adversity you recognise how many people are on the journey / wanting to see you do well, I appreciated every message.

Of course there is always “worse things that could happen”, but in the moment it can’t stop your immediate emotion.

You won’t catch me running the trails anytime soon 🤣.

For those who are watching this journey. It just got a bit more interesting. 🤨

25/06/2025

Performance coaching is more than just numbers and data. There’s a whole lot of planning, preparation, adjusting and guiding that goes into it.

The data side is fun for me.

But the real joy in performance coaching is hearing people say “I never thought I would achieve that”, it’s seeing them walk around inches taller with confidence and pride, it’s seeing their families and friends rejoice in their accomplishments that even those may have doubted would be possible.

I’ve done this time and time again as coach and each time is as special as the next.

Anyone can benefit from performance coaching. You don’t need to be a performance athlete, just someone whose priority is progress.

The weight loss industry is slowly getting left behind. We’ve seen the “get fit for summer” posts and the “calorie swap” videos a million times over. People by now know what to do when it comes to shifting a bit of timber, but not all coaches can get you to achieve physical and mental milestones, milestones that you never knew you was capable of.

Physical and psychological development.

Health is wealth.

Chase achievements, not a few pounds.

21/06/2025

An amazing family and friend experience with a bit of fitness thrown in.

Chicago, thank you 🙏.

Special shoutout to my family, wife and children. Anna does nothing but support me with my sporting dreams, I’m forever grateful. High level sport can be a selfish pursuit, she does nothing but encourage me to reach my potential.

Without the help and support of my mother and father these trips wouldn’t be possible. The very reason I am so driven with these things. They taught that sport isn’t linear, it’s not fair, obstacles and curveballs are part and parcel of it but they taught me the true meaning, of just find a way. Don’t moan, keep moving 📈.

I never claim to be great at much, but I’m good at implementing these values everyday in my life. If you want to know why I couldn’t stand the pathetic moaning about the sleds, you have my parents to blame 😆.

Thanks to my PIC .fitness, it’s a pleasure to be on this journey with you and pass on everything I know about the world of fitness, for a young man to be as committed and dedicated to the process, you epitomise everything our brand and my own morals stand for.

Thanks also to and Paul for being nothing but supportive to us both. We appreciated it so much especially when times got tough during racing.

Until next time 🇺🇸, we had a blast.

Grateful to be back in the homeland and seeing vegetables 🤣.

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South Cave

Website

http://www.coreptfitness.co.uk/

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