Category Page: Training

Tour For a Cure: 1 Month Out

Today is officially 1 month until we kick off the ride from Melbourne to Perth. We depart Perth on the 21st of September, packing our gear into 2 vans and making the presumably much easier drive across Australia. Then, on the 27th, we hop on the bikes and cycle back the way we came. Sounds a little ridiculous doesn’t it?

I’m both excited and a little nervous at the prospect. I don’t think any of us comprehend exactly how difficult this is going to be. I for one, fear I may have underestimated it slightly up to this point. I remember the long arduous days cycling the length of Vietnam and the oath I made never to do anything like that again… It’s the combination of accumulated physical fatigue and perhaps more strikingly, the mental fatigue we’ll suffer from doing an incredibly repetitive and arduous task day after day after day.

This is different in many ways, there is a huge improvement in the following;

  • I’m much more prepared training wise. I went into that Vietnam ride without having ridden a bike for a good 5+ years. I wasn’t overly fit, I hadn’t been doing these endurance activities for long. I was completely unprepared.
  • Much more multi-day/week endurance experience under my belt. I’ve now completed multiple 7 day+ endurance challenges that have had me pushing hard for hours and hours almost every day.
  • More comfortable bikes with proper equipment and
  • Perhaps most importantly, proper nutrition. The majority of my calories in ‘Nam came from sweet tea drinks and pho, a hot noodle soup dish that was both repetitive and not suited to the heat we were riding through. I didn’t get anywhere near the level of nutrition I needed.

It’s also a lot more challenging in many ways;

  • Almost twice the distance in as many days
  • Much less leisurely- we’re on a time schedule and hence we have to push every day to ensure we get to where we need to be. We can’t just take a day off or cut rides short if we feel like it…
  • Team Environment- I’m used to doing these things at my own pace. Sometimes I push harder when I’m feeling good, other times I sit back and cruise. In this ride, i’ll have to be going at the teams pace the whole way.


This is going to be a hell of a challenge.

The boys are all looking good. Josh, in particular, has been putting in huge km’s weekly and looks pretty set to take on the journey. Although I’m 100% confident I’ll do it, the ride definitely won’t be the relatively straightforward cruise each day that I initially pictured. We’re all going to have ups and downs and some days are simply going to feel like hell.

This has already happened on training rides, including one on Saturday. I only managed 85km and was absolutely shattered afterward, to the point where I felt like throwing up for a couple of hours afterward. I don’t really know what caused this (likely something I ate the day before) but it proved a demonstration as to what can go wrong and what we’ll all likely have to push through at some point on the ride.

This is going to be a true test of character for all of us and I’m genuinely looking forward not only to experiencing that test again myself, but seeing how all the other boys respond and push through it. This is a team effort at the end of the day and we all need to ensure we’re there to motivate and encourage each other to get through the dark patches we’re all bound to encounter at some point.

Am I really looking forward to cycling a bike across Australia? Not really to be honest. What I am looking forward to, is testing myself in a different way once more. Overcoming the struggle and the mental battle that goes along with it. Particularly getting to experience that with a great group of people.

Bring on the Tour For a Cure…



The Road to Everest

It’s been far too long since I’ve sat down and written an article on this site. I have been busy, though, it was perhaps more so due to the fact I was undecided in the direction I was heading.

I’ve been slowly working through the 7 Summits, in amongst other big events in life. I now only really have 3 left. It’s time to get down to brass tacks. Am I going to climb Everest in the near future or not?

The answer, I’ve found, is a resounding yes.

My aim is to climb Mt Everest in 2019 or 2020. At the stage, the latter is looking more likely.


When I started the 7 Summits Project, back in 2014, I had never really climbed a mountain before. I’d never seen snow. This wasn’t a challenge I took on because of a love for climbing. It was only incidental that I developed that love along the way. I undertook this challenge because I wanted to find my limits, to reach my potential as an individual, both physically and mentally.

I’ve lost sight of that along the way and because of that, I’ve perhaps not given my all to some challenges I’ve set myself. Even ones I have successfully completed, I haven’t felt fully satisfied. Deep down, I’ve always had the feeling that I could do better. That I didn’t dedicate myself 100% and because of that, I never reached my limits. I never truly tested myself.

It was Socrates who said “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” This is my aim.

The goal isn’t necessarily Everest itself. It’s everything leading up to Everest. The pain and suffering I’ll put myself through in the lead-up to the climb. It’s the journey to reach my physical potential- a metaphorical Everest, represented by the literal version.

From today will begin the 100% dedicated journey to find my limits and to push beyond them. To find out what I’m truly capable of. This is the journey I want to document. I’ll commit to a weekly post on my training, my thoughts and my progress towards this goal.

I hope you’ll join me.




The June Fitness Challenge

I’ve started doing monthly challenges (again) to improve myself and keep things interesting while I’m based back here in Perth. You can check out last months Cold Showers Challenge and the positive results in brought.

The challenge for this month is to really step up my training and take my overall fitness to the next level.

I want to improve the intensity of my efforts and get myself mentally, as well as physically prepared for some of the challenges I have coming up.

I’ll be training 6 days per week in a variety of aspects and will post every workout I do in a weekly update. I’ll use this platform as a mini blog to keep track of what I’m doing for the month.

This is a way to keep myself accountable and to provide a little extra motivation to push myself. It also gives you a little insight into how I generally train and get prepared for the various events I do.

I have 2 key goals with this fitness challenge:

  1. Get myself physically prepared for a 50km Trail Ultra-Marathon in July (The 3rd in fact..)
  2. Get myself mentally accustomed to pushing beyond my limits.

I’m aiming to climb Mt Everest in 2018. From everything I have read and studied on the topic, the real challenge is the mental aspect, pushing yourself day after day in such an unforgiving environment. I want to ensure I’m as well prepared for that as possible.




Some of the Key Activities:

-Running (Specifically 2x high intensity & 1x long endurance each week)

-Strength Training (With Weights)

-Muscular Endurance (Circuits, bodyweight etc..)



-Recovery (Beach swims 1x per week, foam rolling, stretching)

-Recreational (climbing, swimming…)


I will be sure to test out a few different training methods during this fitness challenge- Crossfit, Anarchy etc.. will probably get a trial. If you’ve got any recommendations, let me know!

Most importantly, set yourself a challenge and find a way to keep yourself accountable. That could be via blog, social media or simply by telling your friends. A friend of mine had a trainer at the gym who used to take underwear clad photos of all his clients at the beginning of a transformation. If they didn’t stick to the program or if they went about it half-arsed, he would print out the photos and stick them around the gym. Brutal but effective!

Find your own motivation..



June 1

Strength Training (47 mins)

Romanian Deadlifts- 60×10, 80×8, 100×8

Barbell Rows- 60×6, 60×6, 60×6

Db Clean & Press- 26×5, 26×5, 26×5

Pullups- 8,7 ,7


Dips- 8,8, 10

Core Circuit

Trx Rollout- 10, 10

Russian Twists (10kg Kettlebell)- 30, 30

Leg Changes- 30, 30

Side Planks- 30sec, 30sec (ea side)

Notes: Had a cold so took it pretty easy.

Foam Rolling/Stretching (20 minutes)


June 2

Labouring Work (3 Hours)

Tempo Run (25:09)

5.2km, 4.49km Pace

Notes: Cold interfering with my breathing. Couldn’t catch it at all from about the 4.5km mark. Felt asthmatic.

Cooldown Run


Walking (8km)


June 3

Walking (4 hrs)

Foam Rolling/Stretching/Core (30mins)

Planks- 1:30, 1:30, 1:30


Bridges- 1:30, 1:30, 1:30


June 4

Labouring Work (4 hours)


June 5

Kokoda/Run Workout (1:21)

5 Laps Kokoda Trail

2km Run

4 Laps Kokoda Trail

2km Run

3 Laps Kokoda Trail

Notes: Ran out of light.. Couldn’t see the path.


June 6

Foam Rolling/Stretching (40mins)


June 7

Personal Training (1 Hour)

High Intensity supersets/circuits consisting of exercises such as:


-Lunge Presses

-Sandbag Carries



Notes- Killed me! Crazy cardio workout that relied heavily on muscular endurance and a bit of strength. 


June 8

2 hrs walking

5km Casual Run

Foam Rolling/Stretching (25 mins)

Notes- Sore as hell glutes after yesterdays workout


June 9

Treadmill Intervals (6.4km, 33:40)

5x Intervals- 800m @ 15.5km/hr (3:52 Pace) -> 300m @ 6km/hr

1km Cooldown

Strength Training (1 Hour)

Romanian Deadlifts- 20×10, 40×10, 60×10, 80×5, 100×5, 120×5, 130×5

Military Press- 20×5, 30×5, 40×5, 50×5

Barbell Rows- 40×5, 60×5, 65×5, 65×5, 65×5

Dips- 10, 10, 10


Lat Pulldowns- 47×10, 54×10, 54×10

Plank- 2:00, 2:00

Trx Rollout- 10, 10


Bosu Ball Mountain Climbers- 20, 20

2.5 hours walking

Notes:  Felt great Back to 100% after cold


June 10



June 11

Moving Furtniture (4 Hours)


June 12

Indoor Climbing (1:30)

Strength Workout (1:20)

Squats- 20×10, 40×5, 60×5, 70×5, 80×5 (stopped there as lower back tight and sore)

Renegade Rows- 16×10, 16×10, 16×10

DB Clean & Press- 16×10, 16×10, 16×10

Rowing Machine (lvl 10)- 500m Intervals- 1:42, 1:41, 1:38

5km Run- 25:30


June 13

Foam Rolling/Stretching (25:00)


June 14

Trail Hike/Run– (20km, 2:34)

Hiked first 45mins then ran the rest.

1x lap of Eagle View trail then 5km return-run to ‘Swan View Tunnel


Wednesday 15th June

Foam Rolling/Stretching (30mins)


Thursday 16th June

Personal Training Session (1:20)

Stretching & functional strength Training


Friday 17th June- Sunday 19th June

Stirling Ridge Walk.

Around 21 Hours Hiking Total over the 3 days. 15kg Pack and rough terrain.


Monday 20th June

Stretching & Foam Rolling (20mins)


Tuesday 21st June

Strength Workout (45mins)


Bench Press- 20×10, 4010, 60×8, 65×7 (first time doing these in a ages, took it easy)

Pullups- 7, 7, 6

Lying Leg Curls- 35×12, 45×10, 45×10

Db Rows- 20×12, 24×12, 24×12

Bosu Ball Mountain Climbers- 20, 20


Bosu Planks- 1:00, :45


Wednesday 22nd June

High Intensity Cardio (40:00)

Treadmill (4.6km, 22:39)

Start at 9km/hr. Add 0.5km/hr every 300m. Got to mid 16.5km/hr

500m Rowing- 1:42, 1:48



Thursday 23/6

Strength Workout

Squats- 20×10, 40×10, 60×5, 70×5, 80×5, 90×5, 100×2

Dual Cable Pulldown- 33×12, 40×12, 47×12, 54×10

Military Press- 20×10, 30×5, 40×5, 50×6

1arm Cable Row- 8.75×12, 11.25×12, 13.75×12

Ab Rollouts- 10

Bosu Situps- 20, 20



Friday 24/6

3 Hours Casual Walking