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If you could only do one training session for the rest of your life, what would it be? For me, a 4–6 hour zone 1–2 bike ride or a long, mountainous hike wins by a long shot.

If you want to train big, you have to eat big. Train big without fueling big? You’re not building fitness - you’re digging a hole. Big sessions simply need big recovery. Fuel like you're serious about it.

Building a foundation of fitness isn’t glamorous. It’s early mornings. Lots of easy miles. Long rides. Boring consistency. But that foundation turns into freedom. To hike mountains, ride centuries & run trails. Without breaking down. A strong foundation makes epic days possible.

Sometimes the smartest move is skipping the session. Forcing it on an empty tank just digs the hole deeper. Long‑term progress comes from consistency. Not from squeezing out a bad session when your body says no. Listen. Adjust. Come back stronger tomorrow.

The goal isn’t 20 perfect days in a row. The goal is 200 consistent days in a row. Nailing the basics, leaving something in the tank, and having the energy to do it for the next 200 as well.

The moments you’ll remember aren’t the ones scrolling your phone on the couch. They’re the long rides in the sun. The hikes where your legs burn and the views are epic. The trail runs that end at sunrise. Build a life that gives you more of those moments.

There’s something incredibly satisfying about picking a few running drills you’re terrible at, hammering them for a few weeks, and feeling them get etched into your nervous system. Proof that any skill can be learned when you give it enough time and focused effort.

Running in light to moderate rain? No problem - quite enjoyable actually on a warm summer day. Cycling in light to moderate rain however? Terrible. Often I find myself changing the day’s session to a run if rain is forecasted during my training window.

The hardest part of fitness isn’t the training. It’s reorganizing your life so that the training fits in. Do that, and everything else - progress, health, durability - follows naturally.

It’s not that you shouldn’t run at all. You just need to be smart about volume and intensity if you want to stay injury-free. Sometimes, the best thing you can do for your long-term run progress… is getting on your bike.

Want endurance that lasts a lifetime? - Zone 1 for your engine - Lifting 2x/week for joints & muscles - Sleep + nutrition for recovery Most people chase exhaustion... Serious health & fitness athletes become masters of repeatability.

🗣 “I can’t stay in zone 1 while running.” Totally normal. Almost no one can at first. Your aerobic system isn’t ready yet - so Z1 = walk, jog/walk, or bike. Embrace it. Don’t fight it. Build the base. In 6-12 months, your “easy pace” will feel like flying.

Stop racing your easy days. If it feels heroic, it’s too hard. If it feels “medium,” it’s still too hard. If it feels boring, you’re finally close. If you feel like you’re holding back, you’ve nailed it.

For lifelong health & fitness, you’re better off shaping your identity around: “I’m the most active person I can be.” Not: “I must hit X time by Y date in Z event or I’ve failed.” One builds a lifestyle. The other almost guarantees burnout.

If your commute is under an hour on foot, walk it a few times per week. Too tired after work? Take the bus/metro home. Not tired? Congrats. You just trained without “training".

The most underrated session in any training plan? The long, slow, metabolic burn day 🔥 The one that feels boring The one that quietly builds your engine and fat-burning ability The one that makes every other session easier Think 2–4h hike or 3–5h ride at a relaxed & easy pace

It’s easy to train hard for a few weeks. It’s a whole different beast to train smart for a few years. Smart training is boring: - Z1 sessions that feel too easy - Lifting 2x/week for durability - Sleeping like it’s your job Stick with it long enough, and everything clicks.