Sion

Drainage work/groundwork

Current sporting discipline

Ironman Tenby 2026/ the Norseman if I get selected

How and why did you get into this sport?

I am two and half years clean from drugs and alcohol. I was 6 months into being clean and 19 stone and had this new lease for life and decided to put the gym into my day to day routine….

It was Not to loose weight. It was more for the mind and it spiraled pretty quickly.

From running my first 5 km at 37mins too 5 months later coming 4th out of over 1000 people at the north downs 50 km ultra with 1200m of elevation.

I was hooked and saw Ironman Tenby on instagram and I wanted the hardest events there are so I could basically suffer … it’s the addict in me

What has been your biggest recent battle with training?

To be honest there hasn’t been.

It’s been a non negotiable for the last two years and it’s a way of life … it’s not training when you’re outside making adventures on the trails or long rides.

Rarely see me on a indoor bike unless I have to

If we were to open your diary from the last week, what would it say?

This time last week I was staring my Ironman Tenby. But this is the rough format I have stuck to for well over a year but coming closer to wales brick runs were added while on top of long runs

Monday - rest day
Tuesday 1 hour band work in pool/ then in the evening on the trails for 2 hours nice and chilled with the trail running club getting elevation in.
Wednesday 2/3 hours outside on the bike hilly
Thursday . 2 hours intervals on the bike or outside for 2/3 hours
Friday morning. 1 hour 20 minutes continuous hill repeats
Saturday long rides 5 plus hours . Now this never changes and did these rides all outside in the winder … I never missed a long ride for well over a year now
Sunday long run which was hilly and max two hours .

Don’t need to do more than that . I also made sure this never changed because these two sessions done o repeat is the magic formula…. Do not need to do bricks till your a month out . I also did an hour endurance in the pool or if the weather is good open water .

I kept this format for well over a year consistently averaging 15 plus hour weeks with a 10 hour recovery week every 3 weeks and always having Monday completely off