‘I lost three stone when I moved from London to the countryside’

I was gaining weight with my London lifestyle, but didn’t have the motivation, or energy, to do anything about it

I was very athletic and sporty when I was a kid – I was captain of the school rugby team and, later, in the first team at uni. But in my 20s, I moved to London and was focussing on my career in the City, with all the stress, working late, and out socialising. 
It was a similar way of life in my 30s, but by then I was married with two boys, now aged 10 and eight. It’s a time of life when you have even less time, and we often found ourselves eating takeaways. I noticed I was gaining weight, but I didn’t have the motivation, or energy, to do anything about it.
Then, in 2018, my wife Pippa and I moved out of London and everything changed. Takeaways weren’t so easy to come by, and I was spending more time outside with my kids. One day I was watching my son play football and one of the other dads asked me if I’d take part in a sprint triathlon, which is a short version, to raise money for the school. I was pushing 17st at the time (I’m 6ft 1in) and pretty unfit. It sounded rather intimidating, but he persuaded me.
I took training relatively seriously and built up my fitness slowly with a 20-minute run a few mornings each week and a longer cycle on the weekend. The race itself was a challenge. I remember jumping in the cold lake at Hever Castle, Kent, thinking, “this is really terrifying”, then, jumping on my knackered bike to race a load of other middle-aged people in lycra and puffing my way through the running. But after I crossed the finish line, with my kids cheering me on, I was hooked and I quickly signed up for another race.
I found an online triathlon coach, Dan Blake from DB Tri Performance, who made me a training plan. It was great to have that accountability. It’s a bit like having Big Brother watching you, but in a good way. He also helped me with my nutrition and now I load up with carbs before a long run or cycle, and I’ve increased my protein to help build muscle.
I couldn’t live without triathlon training now – I love how it fits into my life and gives it structure. I love having the competitions and something to aim for, and the camaraderie around the events.
It’s changed my life. I’m 14st, I sleep better, I’m less stressed, and I’m definitely fitter – I’ve increased my speed to the point where I’ve run several half marathons under two hours. But what’s really lovely is that my eldest son has started doing kids’ triathlons; I love that I’ve inspired him.
I do about four to six hours’ exercise each week, which includes something like a 6km run one day, a 2km swim, and an hour’s turbo-trainer stationary bike. Then I’ll do a longer ride with friends at the weekend, which can be as little as an hour, or as much as a 50- or 60-mile ride if I’m training for a race. Training sessions don’t have to be gut-busting, they just have to be consistent.
I focus on good nutrition most of the time with good quality protein, such as a really good steak, and carbs such as porridge or sweet potatoes to fuel me. But, of course, I have the odd cheat meal with the kids, such as a pizza, from time to time.
Breakfast: Porridge, banana and chai seeds.
Lunch: Tuna with a salad and a wrap.
Dinner: Steak, veggies and sweet potato or chicken, rice and veg.
Snacks: Homemade energy balls or flapjacks. If I have had a big workout, I’ll have a protein shake with milk and berries afterwards.
Carbs: Yes, you need lots for energy to workout; I especially love sweet potatoes.
Caffeine: I have two coffees a day – one before a workout – but I try not to have them too late in the day.
Alcohol: Triathlon training has curbed my intake. As a social, ex-rugby player, I do enjoy a beer or two, but if I’ve got a big race, then I will cut back altogether.
Sleep: Moving to the countryside has helped my sleep because it is less hectic and generally quieter. I usually sleep around seven or eight hours a night.
Read more Midlife Fitness Files: ‘I lost two stone and eased my chronic pain’