Loch Ness Etape
The Loch Ness Etape is upon us once again, and TESTme chats to former Commonwealth cyclist Kenny Riddle about all things cycling, endurance racing, and men’s general health matters.
In today’s fast-paced world, it seems we want it all. The career, the family, the financial rewards, and to be at the top of our game in our chosen sport. However, where does your health fit into all of this? When was the last time you really considered what all of these demands and stresses are doing to your body, and what steps do you take to maintain good mental and physical well-being, along with preventing injury and poor health?
Men’s Health
Iona: I know how busy you are this week with the lead up the The Loch Ness Etape Kenny, and I’m really grateful you found some time to talk to me!
Kenny: I’m glad to chat Iona. I know we’ve been talking about men’s attitude to health, and how that can be a challenge for some. Taking the time to listen to your body and maintaining good habits are essential in todays modern landscape, but it’s easy to let the health stuff slide, when life is throwing other stuff at you day after day.
Being the fitness freak that I am, this comes a bit easier to me, but I’m happy to share whatever I can, to raise awareness about the importance of men’s health.
Kenny’s Story
Iona: What’s your back story, and where did all of this begin for you?
Kenny: Well, I guess I look at my career in three Era’s. The beginning was my International career which began in 1991 joining the Scottish Cycling Team, resulting in me competing at the Commonwealth Games in Canada in 1994.
The second, or middle era was 2008 – 2010 when I won the 2009 British Duathlon and the World Duathlon for my age group in 2010.
And finally, winning the Majorca Masters Tour which is a four-day event, really saw me at peak performance, with my body fat measuring 6.2 – 6.8%. This is dramatically different to the 9 or so percent when I was competing in the 90’s.
Things were different then, and we really didn’t have the knowledge or science we have now around diet and fitness. As such, there’s a lot I would have done differently, had I known then what I know now!
Iona: That’s quite the journey. How has your approach and attitude to health and fitness evolved over the years?
Kenny: In the early days, my diet was centred around the typical meat and two veg I was brought up on, and lots of white bread! But as I learned more about nutrition and its impact on performance, I’ve made significant changes. Nowadays, my diet consists of muesli, fruit, and Greek yogurt in the morning with a proper coffee, followed by a balanced mix of carbohydrates and protein throughout the day. I’m also meticulous about hydration, sleep hygiene, and monitoring my resting heart rate.
All of these micro-changes add up to a body well prepared and focused for the day or race ahead.
Iona: What are your top tips for others looking to improve their fitness and overall well-being?
Kenny: Firstly, I begin EVERY morning with a 10 minute mobility routine, with physio bands to keep my spine and muscle groups moving.
Hydration is key – I aim for at least 2.5 litres of water a day, increasing it during intense training sessions.
Managing stress through sports has been my release valve, which I realise doesn’t work for everyone, but I would always emphasise how important managing stress is to keep a healthy body and mind.
Sleep hygiene is another important factor. I aim for 7-8 hours per night, and I’m consistent with a routine of going to bed and getting up at the same time EVERY day.
Resting Heart Rate
Iona: You mentioned heart rate earlier, could you elaborate on the importance of tracking resting heart rate, and do you consider it important for those competing in the Loch Ness Etape?
Kenny: Yeah, it’s something I always do. Tracking gives me valuable insights into my body’s overall condition. I sit at an average of 47 beats per minute, so if I suddenly notice a jump to say, 52, I know there’s a problem.
That could suggest the start of a cold or infection, or more likely my training was excessive the day before, in which case I will respond by taking a rest day. It’s important in sport to be aware of these signals so you can adjust your training accordingly.
Stress is another factor, and let’s face it we all get plenty of that on a day to day basis, be it work, personal stuff or even alcohol. If I were to have a few beers, it would immediately present at 10-15 beats per minute higher the next day. However, I am a Scot, so I’m not going to give up the beers altogether!
Iona: Finally, what advice would you give to the Loch Ness Etape riders this weekend?
Kenny: Focus on what you can control. Your training, nutrition, and recovery. Avoid comparing yourself to others, as we’re all unique in our fitness journey. Embrace the process, learn from mistakes, and stay open to advice that aligns with your goals. Remember, it’s about continuous improvement, consistency and personal growth.
Iona: What percentage would you say all of these micro-changes could have on overall performance?
Kenny: I honestly think, if you can consider 10 or so of these adjustments, and respond to your body when it requires rest, nutrition and attention to it’s needs, you could improve by 2%. And this of course could be the difference between first and second place.
Kenny’s Loch Ness Monster Super Smoothie!
- 1 ripe banana (for potassium)
- 1/2 cup of Greek yogurt (for protein and creaminess)
- 1/2 cup of spinach (for iron and antioxidants)
- 1/4 cup of oats (for sustained energy)
- 1 tablespoon of almond butter (for healthy fats and protein)
- 1 teaspoon of chia seeds (for omega-3 fatty acids and fiber)
- 1/2 cup of mixed berries (for vitamins, minerals, and antioxidants)
- 1 cup of coconut water or water (for hydration)
- Ice cubes (optional)
Blend together for a nutrient-packed smoothie which provides the perfect balance of carbohydrates, protein, healthy fats, vitamins, and minerals to get your round the Loch.