Without The Gym

The route for the 2026 Edition of the Tour de France has just been released. In this episode, Dave discusses the facts and opinions about the route choice.Facts & totalsDates: 4 July to 26 July 2026.Grand Départ: Barcelona, Spain. 21 stages. Total distance: ~3,333 km.Total climbing (vertical gain): ~54,000 m.Stage-type mix (from published summary):One Team Time Trial (TTT) to open.One (or minimal) Individual Time Trial (ITT).8 mountain stages with ~5 summit finishes.4 hilly stages (medium mountains/undulating)7 flat stages (sprinters' domain).The decision to start with a team time trial is a bold one — the first such by the Tour since 1971 in that format. The route promises a “crescendo” built in: easier stages early in Spain, then progressively tougher terrain across the Pyrenees, Massif Central, Voges, Alps, then Alpe d'Huez double finish.The highest point of the race will be the climb of the Galibier (via Télégraphe etc) in the Alps.Sprinters will still get their chances, but the mid-to-late mountains may render some flat stages less predictable.If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full of information and advice to get you started safely on your journey.

This episode hits the road — literally!Recorded on two wheels through North Yorkshire's beautiful lanes, I talk about cycling clothing, training tips, and what keeps me pushing the pedals when motivation dips.Along the way, I meet wildlife, a train, and have coffee from a coffee bike!It's a chatty ride-along full of energy, inspiration, and countryside vibes.If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full of information and advice to get you started safely on your journey.

As the temperature drops and the nights draw in, motivation can also drop — unless your gear works with the season, not against it.In this episode, David breaks down a practical guide to dressing for colder rides and outdoor workouts.From base layers to windproof shells, gloves to thermal socks, you'll learn how to stay warm, dry, and mobile without overheating or overcomplicating.Whether you're commuting, training, or just trying to stay consistent, this is your blueprint for cold-weather resilience.If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full of information and advice to get you started safely on your journey.

We all hit the wall. That moment when the bike gathers dust, the gear feels heavy, and motivation slips through your fingers. In this episode, I get real about the slump — why it happens, what it means, and how to climb out of it with intention. From mindset shifts to micro-habits, you'll learn how to reconnect with your purpose, rebuild momentum, and ride with renewed energy.Whether you're stuck in a rut or just need a spark, this one's for you.If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full of information and advice to get you started safely on your journey.

In a surprising twist for the fitness tech world, Strava has filed a lawsuit against Garmin, accusing the GPS titan of infringing on key patents and violating a long-standing partnership agreement. At the heart of the dispute? Two core features: segments and heatmaps — staples of Strava's platform that let users compete on route sections and visualize popular training paths. Strava is now seeking a permanent injunction to block Garmin from selling fitness devices that use these contested features, including popular models like the Forerunner, Fenix, and Edge seriesIf you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full of information and advice to get you started safely on your journey.

I recently went on a ride with a friend who brought his gravel bike. I showed up with my mountain bike—and honestly, I had a blast.It got me thinking: do we really need a gravel bike, or is it just another shiny object in the cycling world? In this episode, I unpack that question. We'll explore the differences between gravel and mountain bikes, what the marketing gets right (and wrong), and how to make gear decisions that align with your goals—not just the trends.If you've ever wondered whether your current setup is enough, or felt the pull of the next big upgrade, this one's for you. Have you recently gotten into cycling? Then get my Beginner Cyclist Toolkit hereIf you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full of information and advice to get you started safely on your journey.

The Tour may be over, but the thrills linger.In this episode of Ride & Thrive, Dave counts down 10 unforgettable moments from this year's Tour de France—from Quinn Simmons channeling Captain America to Lenny Martinez's cheeky sticky bottle maneuver on Stage 18

Originally planned as a 129.9 km Alpine queen stage from Albertville to La Plagne, including the Col des Saisies, Col du Pré, Cormet de Roselend, and final summit finish.Due to a last‑minute outbreak of nodular dermatitis in local cattle, organisers shortened the stage to approximately 93–95 km, cutting out two climbs. The start was delayed to about 14:30 BST.

Stage 17 delivered chaos and courage in equal measure. In torrential rain and greasy conditions, sprinters battled for supremacy on the road to Valence.A late crash inside the final kilometre shattered the sprint train, but Jonathan Milan stayed upright and surged to his second stage win, tightening his grip on the green jersey. Tadej Pogačar and Jonas Vingegaard avoided the carnage, preserving their GC positions as the peloton edged closer to the Alps.Stage 18 was the Queen Stage—and it lived up to the billing. With over 5,400 metres of climbing across three brutal ascents, including the infamous Col de la Loze, it was a day for the mountain goats. Ben O'Connor launched a daring solo attack and conquered the summit through hail and heartbreak to claim a career-defining win.Behind him, Pogačar once again distanced Vingegaard in the final kilometre, extending his overall lead to 4 minutes and 26 seconds.Meanwhile, young Scot Oscar Onley matched the GC giants pedal for pedal, closing in on a podium spot with just days to go.

Stage 16 of the Tour de France 2025 was all about the Giant of Provence—and it didn't disappoint.French climber Valentin Paret-Peintre stunned the favourites with a late surge to win atop Mont Ventoux, claiming his first Tour stage and sending the home crowd into raptures.With 140 km of flat terrain before the final climb, the peloton stayed calm until chaos erupted on the slopes.

Stage 15 Muret-Carcassonne 169.3km (Hilly)Stage 15 of the Tour de France 2025 delivered a masterclass in breakaway brilliance and tactical misfires. On a lumpy 169 km route through southern France, Tim Wellens (UAE Team Emirates-XRG) launched a daring solo attack with 40 km to go, holding off all chasers to claim his first Tour stage win—and complete his set of victories across all three Grand Tours.Behind him, the peloton fractured early due to a crash, GC teams scrambled to regroup, and Julian Alaphilippe mistakenly celebrated third place as a win. With the GC battle neutralized and the sprinters dropped, it was a day for the opportunists—and Wellens seized it with style. 

Stage 13: Loudenvielle to Peyragudes – Mountain Time Trial (10.9km)Tadej Pogačar (UAE Team Emirates-XRG) delivered a masterclass in pacing and power, conquering the brutal uphill TT in 23 minutes flat to claim his fourth stage win of the Tour.Racing without a team radio and opting for a lightweight road bike, Pogačar extended his GC lead to +4:07 over Jonas Vingegaard, who finished second on the day.Primož Roglič surged back into podium contention with a third-place finish, while Remco Evenepoel faltered, dropping off the GC podium.Florian Lipowitz and Oscar Onley continued their consistent climbs, now sitting fourth and fifth overall.With gradients peaking at 16%, this rare mountain TT was a pure climber's test—and Pogačar proved untouchable.Stage 14: Pyrenean Showdown – Pau to Luchon-Superbagnères (182.6km)Thymen Arensman (Ineos Grenadiers) delivered a breakout solo victory on the queen stage of the Pyrenees, attacking on the Col de Peyresourde and holding off the GC titans to claim his first Tour stage win.Tadej Pogačar extended his grip on yellow, outsprinting Jonas Vingegaard for second and padding his overall lead to +4:13.Remco Evenepoel abandoned on the Tourmalet, reshuffling the GC and opening the door for Florian Lipowitz to move into third.Oscar Onley impressed again, climbing to fourth overall.It was a day of high drama, brutal gradients, and a summit finish that crowned Arensman's audacity.  

Tadej Pogačar stormed to victory atop the legendary Hautacam, reclaiming the yellow jersey in dominant fashion.- He attacked 12 km from the summit, dropping all rivals and finishing 2'10" ahead of Jonas Vingegaard, with Florian Lipowitz rounding out the podium.- This marks Pogačar's 20th career Tour stage win and his third of this Tour, just one day after crashing in Stage 11.

From heartbreak to heroics—Stage 11 of the Tour de France delivered a masterclass in grit and glory. Jonas Abrahamsen, fresh off a broken collarbone, stormed to victory in Toulouse, giving Uno-X Mobility their first-ever Tour stage win.Meanwhile, Tadej Pogačar hit the deck but bounced back like a true champion. We've got breakaway brilliance, GC drama, and even a protester on the course. Let's dive into the chaos, courage, and cycling culture of Stage 11.”

Stage 10 of the 2025 Tour de France brought fireworks to the Massif Central on France's national holiday.Simon Yates launched a daring solo attack to claim victory atop the Puy de Sancy, while Ireland's Ben Healy powered through the breakaway to snatch the yellow jersey from Tadej Pogačar.With eight categorized climbs and nearly 4,450m of elevation gain, it was a brutal test of grit and strategy. We break down the GC shake-up, the tactical masterclass from EF Education-EasyPost, and what this means heading into the rest day.Plus, reflections on the symbolism of a new maillot jaune on Bastille Day.

Two days, two sprint showdowns, and a whole lot of heartbreak and horsepower.Stage 8 saw Jonathan Milan power to his first Tour de France victory in Laval, reclaiming the green jersey with a dominant uphill sprint finish. But the weekend double wasn't meant to be —Tim Merlier snatched Stage 9 in Châteauroux, outpacing Milan in a chaotic final burst after Mathieu van der Poel's heroic 173km breakaway was reeled in just 500m from the line.From “Cavendish City” nostalgia to blistering 80kph sprints, this recap dives into the tactics, triumphs, and tension that defined the weekend.Plus, a look at how the GC contenders stayed cool in the heat while the sprinters stole the spotlight.

Relive the most thrilling moments from Stages 6 and 7 of the 2025 Tour de France!In Stage 6, Ben Healy pulled off a stunning long-range solo attack, crossing the line nearly three minutes ahead of the chasers and shaking up the breakaway game. Mathieu van der Poel snatched back the yellow jersey from Tadej Pogacar by just one second—setting up a tense battle for Stage 7. Stage 7 delivered pure Tour drama: a punchy summit finish on the Mûr‑de‑Bretagne saw Pogacar surge past Jonas Vingegaard to reclaim the yellow jersey with authority, now leading Remco Evenepoel by 54 seconds overall.

Round up of all the action from Days 3, 4, and 5 of this year's edition of the Tour de France, covering the 7th, 8th, and 9th of July 2025Big turnaround of fortunes for Alpecine-Deceurnick as their Green Jersey hopeful crashes out on Day 3.Tadej Pogacar was the big winner at the first TT as he took 2nd place behind Remco Evenepoel and takes the Yellow Jersey into Stage 6.

A chaotic opening weekend provided plenty of drama and excitement with Alpencin-Deceunick coming out on top.Jasper Philipsen took the first stage (his 10th overall) and Mathieu Van der Poel took stage 2.Leading in to Stage 3, Van der Poel holds the Yellow with Philipsen retaining Green. 

Ride Back in 2014, the Tour de France rolled through Yorkshire—and something clicked. In this beginner-friendly Ride & Thrive episode, David shares how watching the world's greatest cycling race right on his doorstep ignited a passion that's shaped his life ever since.You'll get a down-to-earth preview of this year's race, learn why it's more than just Lycra and mountains, and discover how the Tour might just inspire your own two-wheeled adventure.If you've ever wondered what all the fuss is about, this one's for you. 

In this delightfully stretchy episode, we squeeze into the world of Lycra — that shiny, form-fitting fabric beloved by cyclists and feared by café-goers everywhere.I chat about what it means to wrap yourself in something that leaves very little to the imagination, and why people do it anyway (hint: it's not always about speed). I share the awkward glory of public spandex moments, the psychology of dressing like a Tour de France hopeful, and how Lycra somehow turns a casual ride into a full-blown identity. It's part fashion, part function, part midlife crisis — and all fun. Come for the Lycra, stay for the laughs — and maybe leave with a little more empathy for the guy ordering a flat white in cleats

I made lots of mistakes, some worse than others in my first 6 months of road bike ownership. Here I list 5 of the most common mistakes and how to avoid them. Stay tuned to the end for a bonus tip!Contact me: david@rideandthrive.co.uk How to perform a pre-ride check HERE If you you are wanting to get fit and fancy using kettlebells but don't know where to start, try my 30 days to kettlebell mastery Email course...Its FREE! Click the link below;30 Days to Kettlebell mastery Email course

If your just starting out on your cycling journey, buying a bike can be daunting...so many choices! I sift through the mud and try to offer a clear path for you to make an informed choice.

I've been riding bikes my whole life, well, as long as I can remember. In this episode I share my history of bike ownership from the very early days (1970'S) Raleigh Chopper through to present day.Contact me: david@rideandthrive.co.ukIf you you are wanting to get fit and fancy using kettlebells but don't know where to start, try my 30 days to kettlebell mastery Email course...Its FREE! Click the link below;30 Days to Kettlebell mastery Email course

How fit/strong should you be?A general guide for some strength goals to aim for.

I wanted to share some things that I wish I had known about weight loss 20-30 years ago! It would have had a massive impact on my health and fitness journey.You can't lose weight by simply joining a gymThe Importance of Strength TrainingImportance of sleepUnderstanding the part nutrition and food macros plays in weight lossAdherence and Consistency, the glue that holds everything together

It can be frustrating trying to find time to work out.It seems like we all lead busy lives.Jim Rohn QuoteSuccess is defined as a few simple disciplines repeated every dayStephen Covey; Seven Habits of Highly Effective PeopleDave Shields Fitness on Facebook

Intro to KettlebellsWhat size to get; As with a lot of things it does depend on your training age, your goals and your current state of physical fitness but a good starting point is; Men - 12 Kg                                  (Amazon Affiliate Links)Women - 6-8KgA YouTube link here to a more in-depth discussion on what size to getLink to Demos of basic Kettlebell exercisesSwingDeadliftGoblet Squat Press

Often neglected in favour of more shall we say vanity metrics, heart health should be your number one priority.In 1990 1 in 4 people suffered from Coronary vascular-related diseases, today that figure is 1 in 3. Globally, heart disease is hands down the biggest Affiliate links to products mentioned;Blood Pressure monitorOutlive - Peter Attia Great book on longevity with a large section on heart healthBlood Testing kitWebsiteBritish Heart Foundation

Beginners guide to rucking; YouTube

All about getting strongerStrength building principles discussed;SAID Principle, Specific Adaptation to Imposed DemandsProgressive OverloadReferences;Milo and the bull story The Simpsons; Homers arm wrestling escapades!

You could get a coach to write your workouts for you or you could have a go at doing it yourself!Questions to ask;How much time do you have available to train?What equipment do you have?What are your goals?Covered in this episodeWhat exercises should you do?How often should you train?Should you do cardio?How many sets and reps should you be doing?Links to other resourcesResistance bands on Amazon: https://amzn.to/3T0MpdC (Affiliate link)

The supplement industry is huge, reportedly growing to 170 Billion Dollars by 2030.The advice is clear...Do your own research, and get professional medical advice.Eat a varied healthy diet including lean meat, fish, fruit, and plenty of vegetables.Studies alluded to in the episode;British Medical Journal; Health effects of vitamins and supplements Protein and Creatine Supplements and the misdiagnosis of kidney diseaseNHS Advice on Vitamin DVitamin and supplement market analysisLloyds Pharmacy At home blood test kits

This week is all about getting unstuck.Remember the obstacle is the way.Tackle the obstacles and you will find the gold!You don't have to be a perfect 10 every day, a satisfactory Seven every day will move the needle consistently in the right direction.

Part 2 of How to Lose Weight is all about the actions you need to take in order to move the needle in your weight loss journey. Including;The law of ThermodynamicsUsing a BMR Calculator Find one hereUpping your NEAT scoreUsing a food logfood swapsPrioritising proteinNutrient-dense foods as opposed to calorie dense foodsIts not all about the scale weight

In this episode, I talk about using the GROW model to help plan your post-Festive weight loss campaign. GROW stands for; Goals - Process and Outcome based, What and why? Reality - Where you are right now Obstacles/Opportunities - What barriers are in your way Way forward - How are you going to move the needle I suggest writing down a couple of sentences to answer the questions posed for each element. In the coming weeks I will suggest some strategies/tactics that will help you to kickstart your campaign. In the meantime head over to Dave Shields Fitness for lots of info around health and fitness.

Exercise of the week; BurpeePodcast; MindPumpBook; Man Up by Bedros Keuilian (Affiliate link)Recipe of the Week; Savoury Breakfast PorridgeThought; If a man knows not which port he sails, no wind is favourable - Seneca

Exercise of the Week: Side PlankReading: Tools of Titans - Tim FerrisListening: Trail Runner Nation PodcastNutrition tip: 3 Day Food logMindset/Thought to ponder: Amor Fati - Love of ones fate

Exercise of the week; The humble Press upPodcast of the week; Zestology with Tony WrightBook of the week; Blueprint by Ross EdgleyRecipe of the Week; Overnight oats - 40g Oats, milk, Scoop protein powder, raisins, cinnamon, mixed spiceThought of the week; The obstacle is the way

This weeks recommendations;Exercise; Banded bent over rowPodcast; Geraint Thomas Cycling ClubBook; Atomic Habits by James Clear (Affiliate link)Nutrition tip; Try cycling your carbs, so only consume carbs when you are training or have heavier activity planned.Thought; The Journey is the destination

Exercise of the week; Get Ups This is a link to a video by Dan John, demonstrating different ways in which you can practice getting back up off the floorPodcast; The Tim Ferris ShowBook; Outlive by Peter Attia (Affiliate link)Nutrition tip; Get comfortable with being hungryThought; A journey of a thousand miles begins with a single step

Its great to be back out running again albeit very slow!Exercise of the week is the Single Arm Kettlebell Overhead Press, great for shoulders, core, back, in fact a great all rounder!What I'm listening to; Peter Attia PodcastWhat I've been reading; The seven habits of highly effective people by Stephen CoveyNutrition tip of the week; Find out what 2,000 calories feels like to consume in 1 day. Remember to log all of your intake including snacks and drinksThought of the week; Be grateful for what you have.

This week as it's now November, I'm kicking off my Movember campaign.I've got my 10k Fell race challenge and I'm also completing 100 kettlebell swings a day challenge.Exercise of the week; Banded Clam ShellsWhat I'm listening to; The Running ChannelWhat I'm Reading; The Comfort Crisis by Michael EasterNutrition Tip; Morning coffee timingThought of the week; Pick the low-hanging fruit firstAmazon links are affiliate links and if you go on and buy the product I will get a small commission.

Exercise of the week; Bird dog, great for core and glutes, use as a mobility or warm up exercise.What I've been listening to; Modern Wisdom Podcast, hosted by Chris WilliamsonWhat I've been Reading; Be Useful by Arnold SchwarzeneggerNutrition tip; Prioritise Protein in your diet.Mindset tip; Get comfortable being uncomfortable.Links to Amazon products are affiliate links. They cost no extra to you and if you buy I get a small commission.

Welcome to a work in progress! that is the Dave Shields Fitness podcast,Not quite settled on a title yet so please bear with.This week my training has been non-existent due to a frustrating knee injury...just lost of mobility and rehab with some targetted resistance training, anyway my Exercise of the week is the banded crab walk as demonstrated hereWhat I'm listening to; Feel Better Live More Podcast with Dr. Rangan ChattergeeWhat I'm reading; A Path Through the Jungle, Steve PetersRecipe of the week, Veggie Chilli; Onion, Garlic, Cup of Lentils, tin of tomatoes, tin of mixed beans, tin of chickpeas, grated carrot, pint of veg stock, smoked paprika, chilli powder, salt and pepper to taste.Thanks for your time, any comments to davidshieldspt@gmail.com

Weight loss is hard at the best of times, I talk about 4 reasons I believe this is so.1. The laws of Thermodynamics2. Evolution3. Technology4. Your environment

Five tips to start your health and fitness journey with a positive mindset.1. Find your why2. Create habits3. Be grateful4. Breathwork5. Get SupportBonus tip; Get comfortable with being uncomfortable!Books mentioned;Atomic habits by James ClearTiny Habits by BJ FoggBreath by James Nestor

I give 5 tips to help kickstart your training with ideas on how and why you need to build strength. Especially past 50

First of a three-part series, stripping back advice to the basics. Do these things well before progressing on to other strategies.I give 5 tips tp help you get your nutrition back on track without the need to weigh food and count calories.