2 endurance hour on turbo with 10 x 15 sec sprints and 20 mins sweet spot. Looks a fine day tomorrow to be out on the long z2 spin on the road

Weather fairly bad in Ireland today but tomorrow is to be good for riding. Went for an 1h 1/2 z2 this morning on trainer, on a rest week this week so lower volume. Hoping to get out on the gravel bike tomorrow for the long spin 👍

1h 10 mins sweet spot. 3 x 12 mins intervals

@Matthew Devins the Hexis app has helped me a lot , planning the food a day in advance . 20 mins after work and I have the evening meal done, lunch made for the the next day and overnight oats made for breakfast.

@Sarah Egan definitely eating more pasta and rice than I normally would for dinner, I was probably consuming more protein before than I needed. Chocolate and lattes have been cut out on the days I’m not doing a big session on the bike . The overnight oats with fruit and peanut butter is a great one because I can adjust the quantity’s for Hexis recommendation. I would normally be very bad with chocolate and sweets but the planning the night before has helped that

Hi Matthew you will become stronger from this adversity . Sometimes life throws challenges at us . Last year i didn’t start great for me I had noticed a lump on manhood in late summer of 24 and thought nothing of it before going to the gp in November. I met with a consultant in January of last year and went for a biopsy and I was told on the 27th of February ( believe it or not my birthday) the result , squamous cell carcinoma. I was very upset at the time when I was dealing with this , I wasn’t sleeping, was worried sick . This rare form of penile cancer which only affects 60 men in Ireland a year, a lot less common than testicular cancer .I had to get staged then with ct & pet scan and waiting for consultant appointments and results I was very low as you can imagine. I was referred to Beaumont to a consultant and I had my operation in the last week of march. I got excellent result I just had to have a circumcision done . No radiation or chemotherapy needed and I didn’t have to get my limph nodes in my groin desected. Consultant staged it at stage 1a . I was incredibly lucky looking back on this that I eventually acted on this and took the step to go to the gp. I have to be checked now for the next 2 years but so far so good on all the scans. The bike was a great stress reliever and motivation for me during this period and I competed in our inter club league after and had a great year on the bike. Life definitely gave you a challenge with the crash you had Matthew , the body is a complex thing , I wish you all the best with your recovery , no doubt your mental resilience from such a success on the bike will stand to you.

@Matthew Devins 👍