Ben Cox – 2017 Goals

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Age: 31

Location: North Wales

Personal information: Married with 2 children and full-time teacher.

Interests: Endurance Events – I aim to only enter challenges that will push me to my limits.

Sporting Background: Until my late teens I played rugby – until injury forced 2 knee reconstructions (and an end to contact sports). Currently do short distance running, endurance cycling and riding my GO!

Goals for 2017: In 2017 I would like to complete an Audax Super Randonneur Series (200km, 300km, 400km & 600km Audax rides) on the ElliptiGO. I aim to structure my training more, whilst still keeping the variety in my riding (including the ‘GO, Mountain bikes, Road bikes and running).

I would like to explore how focusing on ‘time spent on the bike’ (rather than putting a focus totally on mileage) impacts upon training.

How I train: My training has to fit around 2 young children, and work, so I generally only manage one or two long rides a week. I keep an eye on my diet too, and am aiming to drop a couple of stone this year to help with the endurance riding.

Below is a rough outline of a typical week, however things can vary depending on weather and how I am feeling. I believe it is important to listen to your body (whether it is telling you it wants to keep going for an extra 10 miles, or that it needs to rest).

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Monday: Generally a gentle run of between 5 or 10km after work. Fairly flat, before I have to pick up the kids from child care.

Tuesday: Group night ride on the road bike with the guys I cycle with every week. Generally around 50 miles at 18mph average speed.

Wednesday: Either a run or EliptiGO ride (on the indoor trainer if weather is bad) for 1 hour after work.

Thursday: rest

Friday: A ride of some description – be it road, mtb, or GO! Either 2 hours outdoors or 1 hour on the indoor trainer (depending on weather).

Saturday: Local Parkrun first thing in the morning. Depending on family plans an hour ride during the afternoon.

Sunday: Longer ride, either on the ElliptiGO or road bike. Usually between 4 and 6 hours, with a cafe stop included.

Diet and nutrition: I have more recently started to focus on my diet and nutrition. I try to ensure I eat only 3 times a day (roughly over an 8 hour window, leaving my body fasted for 16 hours).

I generally have my first meal at 11 o’clock – which is generally fruit. This is followed soon after by lunch (at 12:00) which will generally consist of flavoured/spiced rice.

Tea is usually 19:00 and is a balanced ‘meat and 2 veg’ type meal. I drink a lot of water throughout the day to stay hydrated. I also take black tea and coffee.


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