Providing health and fitness advice to help you reach your best version of yourself without having to go to the gym
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
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.
Things get in the way of your health and fitness. Life happens basically, work, family, friends all vieing for your attentions it can seem that there is little time for self care. "I Just hav'nt got time to exercise" I hear all the time from prospective clients.This exact thing happened to me recently. I got so wrapped up in work and family that I didnt have time for my own health and fitness.In this podcast I go into how I got into a slump, how it affected me and what I did to dig myself out.I referenced James Nestors book Breatheand also mentioned Wim Hof and Patrick Mckeown.The challenge that I did was Pat Flynns 300 swings
How to streamline your nutrition strategy having piled on a few pounds during the lockdown period
In this episode i discuss the importance of structure in your training and why an all over body workout will give you more bang for your buck expecially if you are relatively new to training.The 5 key movements to train are:Pushing movementsPulling movementsHingeKnee bend/Single leg knee bendCoreYou want to make sure you hit the major muscle groups in equal measure to keep balance. The posterior chain often gets overlooked by newcomers as they concentrate on the squat and bench press!
What exactly is testosterone and what does it do? In this episode I discuss the importance of optimizing your Testosterone levels as you age in order to look after your bone health and muscle development as well as keeping your libido revved up.I also discuss ways in which you can increase your Testosterone through natural means including vitamins, minerals, exercise, sleep and managing stress.
Cardiovascular training is important for the health of your heart and your circulatory system.I discuss the different types of cardio training including HIIT and Steady State Cardio and which type is suitable for your training.
It's important to measure your progress to keep on track with your fitness goals. In this episode, I discuss different ways in which you can measure your progress.It might not always be appropriate to use the scales, weight whilst having some bearing is not always a good indicator of overall health.Setting process and performance goals can be a better indicator and you will get instant feedback when reviewing and you can target areas that require improvement if needs be.Weight loss can be very arbitrary if that is the only metric you are using.Don't forget to check out the website www.daveshieldsfitness.com
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