Built To Perform

Things are ramping up with the gym extension, so an afternoon of building some Assault Runners before we take delivery of over 50 pieces of equipment soon ⚒️

Was gonna do a full time lapse of me building one, but it would have looked like a chimp trying to figure out how to use a hammer for the first time 🥴

Gonna be a big few weeks at TF Widnes

Just another night of Leonie doing Leonie things 😮‍💨 👊🏼

Always a pleasure to help Leonie with her S&C work, and see her take that into the ring with dominant performances 🫡

You need more easy and recovery days than you need hard days.

You more than likely don’t need double training days.

You should be having at least 1 full rest day each week. A proper rest. Not an hour on the bike erg.

You’re too focussed on out-training everyone that you’re getting outperformed on race days.

May was a month of movement.

Gym expansion getting towards the exciting part as we start adding equipment.

Boss weather means the return of outdoor training (and beer garden pints) 🤌🏼

And a sneaky pup cup 🐶

Could have gone on a whole with these.

Had to double check I spelled derogatory correctly 😅

Guess it’s mountain goat season again ⛰️ 🏃

Top day out getting up Yr Wyddfa with the lads, for a really good cause ⛰️

I don’t think realise that I’m as far away from being an influencer as can be (😅), but buzzing to be a BFA Ambassador 🤙🏼

Next on my list to full fitfluencer status:

• Buy a tripod
• Develop a morning routine that isn’t just nailing 300mg caffeine
• Get my ar*e out on every other photo/video
• Cut back on the swearing 👀

If you want 15% off your next order (let’s be honest, you’re probably gonna buy a bag so you might as well get money off), use the code: LUKEC15

Your easy runs become a tempo.

You finish every run with a fast couple of km to improve your average speed.

You think every session needs to end with you in a puddle of sweat and tasting blood.

This mentality is holding you back. You’re not training to improve, you’re training to feed your ego. You’re desperate for the Strava kudos.

Every session in your training has a purpose. If you constantly turn every easy session into a struggle-fest then you’re missing the point and not getting the adaptation you need.

Stop striving for fatigue and stick to the plan. You’ll get better results.

Over 14 hours of training this week, and this is how I fuelled it (mostly 👀)

Caffeine. Carbs . Protein

Generally in that order 😂

I’m currently in a base building block, which means I need to fuel my training well.

I’m not training to be lean or ‘huge’. I need carbs to fuel my sessions.

I’ve eaten more than what I’ve taken pictures of, including 4/5 rice krispiy squares bars, but it’s mostly been whole foods and choccy milks 😅