Fitness
Dan Lloyd: Why I’ve decided to change my lifestyle
There’s a strong argument to say that this article shouldn’t be here. This is the Global CYCLING Network, and what I’m about to write is not specifically cycling-related. I’m going to write it anyway, and hope it makes it past the Editor-in-Chief (I’ll choose a slow news week).
I’m 43 now, and largely sat on my arse. Unfortunately it’s now on a couch instead of the 20-30 hours a week I used to perch it on a bike saddle. So, instead of buying a Porsche for my mid life crisis, I’ve made a decision to change a few things in my lifestyle. The aims being to stop the deterioration, to attempt to slow down the ageing process that I’ve recently been quite successful in speeding up, and to extend my life expectancy as much as I can. I’m doing it with the hope that I can inspire, or at least encourage, some of you to do it with me.
My attitude towards cycling over the years
Let me at least get some cycling into this. I LOVED riding and racing my bike – I cannot begin to articulate how obsessed I was with being the best I could possibly be. In that regard I am similar to most current or former pros. It’s not a sport you can excel in unless you have that determination and drive.
Unfortunately for me, I didn’t have the genetics to achieve Mathieu van der Poel level success, but fortunately for me, I had enough talent to turn pro, competing at many of the biggest races in the world. That includes the Tour de France in 2010, which I really made the most of – I got to enjoy it for a full four hours more than the (eventual) winner that year, Andy Schleck.
Fast forward two years and I was no longer a full-time cyclist (not my own choice, but probably a wise choice by team managers at that time). I did, however, remain in the ‘industry’. I’ve been here at GCN since its inception, and over the 12 years since, I’ve also had the privilege of doing a lot of commentary and punditry on the biggest races in the world.
In that time, I’ve learnt a lot about myself, and my relationship with cycling and exercise in general. I love talking about cycling, and watching it, but my love for riding a bike ebbed away immediately after I stopped competing. With a goal, I can push myself very hard, without one, I can’t see the point in doing anything.
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It’s interesting to look at how much riding ex-pros do in retirement. At least it is for me. It’s one of my weird fascinations, along with looking up the age of almost every famous person I see on TV (yes, that is weird, and no, I don’t know why). There’s very rarely any middle ground on this; Frank and Andy Schleck are good examples. Whilst Frank continued to ride more than 15,000km a year in retirement, Andy hung up his wheels and only started riding again quite recently. Most ex-pros either carry on riding a lot or don’t do much at all.
Having thought long and hard about the reasons behind this disparity, my conclusion is that it comes down to why you rode a bike in the first place.
For me, I loved the process of being the best I could be for competition – I loved making a training plan, and I loved sticking to it, ticking the boxes. There have been very few times in my life where I’ve just gone out for a bike ride for the sole reason that I wanted to go out and enjoy a bike ride. Each one had an aim and a plan.
That’s not the same for everyone, though – others just love riding their bikes, but happen to be amongst the most talented cyclists in the world, and end up making a career out of it. I’m not saying they don’t also follow training plans and tick boxes, but their love for riding remains with them even after they’re no longer paid.
That was a very long-winded way of explaining why I haven’t ridden my bike much for the last 12 years. My pro career was another box ticked – I may not have reached the heady heights of a big win, but I got further than I thought I would.
The one time I did get back into some serious riding was when I became obsessed with taking the Strava KOM around a local singletrack trail. It took me about six months to get it, after which I stopped cycling again. Sad, I know. I’ve also dabbled with running, which was great – I had no history with running, so I could be the best runner I’d ever been. I was back to ticking boxes… until I got injured.
So what happens next?
Long story short (maybe long story long by this point), I’ve not done a whole lot of consistent exercise over the last 12 years. What I have done a lot of is working, sitting, drinking alcohol, burning the candle at both ends, and… smoking. I’ve not admitted that last part publicly before. Mainly because it’s embarrassing that I did something so stupid for so long, but I smoked a fair bit between 2012 and 2020, before I finally managed to give up. At least the tobacco part – to this day I am using nicotine replacements.
It was late last year when I realised that I was on a slippery slope. My Whoop – who are sponsoring this series of videos – sleep scores during our Grand Tour coverage in particular were enough to make me want to change. Terrible sleep, an HRV barely in double digits, and a resting HR 10-15 beats higher than it would be without drinking.
At that same time, I’d been listening to a lot of podcasts and reading a lot of books on longevity, and all the small things you can do to give yourself the best chance of a very long and healthy life. It’s now time to start implementing some of the things I’ve learned.
And that’s what I am going to document in a new series on the GCN YouTube channel and here on our website. The initial episode (which you can watch at the top of this page) goes through some thorough baseline tests which I was fortunate enough to do at the Nuffield Manchester Institute of Health and Performance. I will repeat those tests towards the end of this year, having made several small but significant changes to my lifestyle. Namely more exercise, better sleep, less drinking (I’m not confident I want to, or even could, completely cut alcohol out of my life), and an emphasis on generally healthier living.
I’m sure there are many people out there, reading this or watching the series, who also have some small things that they’d like to change about their lifestyle for the better, or maybe you just want to learn exactly what you can do to try and ensure you live the longest, healthiest life possible. That’s what this is all about – not living like a monk, or trying to make the perfect choices all day every day, but small changes that we can all implement if we really want to.
The end goal? A longer life, a happier life, and a healthier life. Yep, all the clichés, but I genuinely think that I, and we, can achieve it.
You can keep up to date with Dan’s progress here on the GCN website and over on the GCN YouTube channel. Let us know in the comments below if Dan’s inspired you to make some lifestyle adjustments. We’d love to hear your stories too.
Fitness
Alexandra Daddario, 40, Relies on This Underrated Crunch Upgrade for Strong Abs – Here’s How to Do It Properly
From enduring some serious physical prep for Baywatch to working consistently with elite trainer Patrick Murphy, Alexandra Daddario’s dedication to fitness is well-documented. She often shares insights on social media, and in a recent Instagram post, the White Lotus star gave an insight into how she trains her core with one powerhouse movement: the reverse crunch into shoulder stand.
Why is it so good? Most traditional ab exercises require repetitive spinal flexion—the process of pulling your chest down toward your knees, like in a standard crunch. This isolates only the upper section of your abs, and for women who spend hours sitting at a desk, it can reinforce a slouched, rounded posture.
Daddario’s movement flips the mechanics entirely since you actively curl your pelvis up toward your chest. In doing so, you target not only your upper abs, but the lower portion and your obliques (the sides) simultaneously, all while keeping your chest open and your neck unstrained. This translates into a much stronger core, better posture and crucial lower back protection. Research also shows that a controlled posterior tilt – the lower-body curl that initiates Daddario’s move – recruits a significantly higher percentage of deep core muscle fibers than traditional crunches.
Daddario then drives her hips directly up into a vertical shoulder stand. This completely removes momentum from the equation (meaning you can’t “cheat”) and forces your abs—particularly your obliques—to balance your body and prevent you from tipping sideways.
She then takes it one step further into a Pilates plow position with her legs overhead, before reversing the movement and, again, using her abs to control the lowering of her entire lower body as she slowly unrolls her spine down onto the mat. The plow portion is optional (and super advanced); the slow, controlled, lowering phase, which happens whether you move into plow or not, is where the magic happens, challenging your core through both lifting and resisting gravity. Inspired? Here’s exactly how to do the move with good form, and how many reps and sets to aim for.
How to do a reverse crunch into shoulder stand
- Lie on your back (either on a mat, or on a reformer Pilates machine, like Daddario, with your arms anchored tightly to the floor.
- Engage your core to curl your knees toward your chest, then fluidly press your feet straight up toward the ceiling, lifting your hips and lower back off the floor.
- Slowly lower down, one vertebra at a time. Aim for 3 sets of 6-8 controlled reps.
Optional progression:
- As you reach shoulder stand with your legs extended to the ceiling, slowly start to lower your toes toward the floor over your head. Your weight should rest entirely on your shoulders and upper back – not your neck.
- Keeping your legs straight, use your core to extend them straight back up to the ceiling, then control the descent by rolling your spine down one vertebra at a time, with your legs remaining straight.
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
Fitness
Steffie Bryant, Alistair Brownlee to Share AI, Performance Insights at European Congress – Health & Fitness Association
From artificial intelligence to elite sport, the HFA European Congress keynote speakers will explore the forces reshaping health and fitness around the world.
By Lia Palazzo, Manager of Public Affairs
Steffie Bryant and Alistair Brownlee are set to offer the two keynote addresses at the 2026 HFA European Congress.
Artificial intelligence and high-performance leadership will take center stage at the 2026 HFA European Congress, where Keepme.ai President Steffie Bryant and two-time Olympic triathlon champion Alistair Brownlee will headline the annual gathering of fitness industry leaders.
The Congress, scheduled for September 24-26 at London Stadium in Queen Elizabeth Olympic Park, will bring together executives, operators, suppliers, investors, and innovators from more than 35 countries to explore the trends shaping the future of health and fitness.
Bryant will open the event on September 24 with a keynote examining how artificial intelligence is transforming fitness businesses. As president of Keepme.ai, she has helped clubs adopt AI-driven tools to strengthen member engagement, improve operations, and drive sustainable growth. Her session will focus on how operators can leverage emerging technology while maintaining a people-first approach. Her keynote is sponsored by Keepme.ai.
Brownlee will headline the second day of the Congress, sharing lessons from Olympic competition, entrepreneurship, and health innovation. The only athlete to win two Olympic gold medals in the individual triathlon, Brownlee is also founder of sports nutrition company truefuels, an investor in health and wellness companies, and co-founder of the Brownlee Foundation, which promotes youth participation in sport.
The speaker lineup reflects this year’s Congress theme, One Vision. One Voice., which focuses on the role innovation, collaboration, and leadership will play in the next chapter of the global fitness industry.
In addition to the keynote presentations, attendees will hear from more than 40 speakers from the fitness sector and related industries addressing trends, GLP-1 usage and exercise, emerging markets to watch, investment opportunities, retention, payment ecosystems, corporate wellness, community initiatives, and more. The full schedule can be viewed here and includes time to connect with suppliers in the Sponsor Marketplace. On September 26, attendees can participate in club and studio tours across London. The club tours can be added at the time of registration.
Presented in partnership with ukactive and hosted by industry leader David Minton of EVOLVE, the HFA European Congress is the industry’s premier European event, offering business leaders insight into emerging trends, new technologies, and opportunities shaping the future of the industry.
...RED FLAG WARNING REMAINS IN EFFECT UNTIL 11 PM PDT SATURDAY FOR GUSTY WINDS AND LOW HUMIDITY FOR THE SIERRA FRONT... * Affected Area...Fire Weather Zone 420 Northern Sierra Front including Carson City, Douglas, Storey, Southern Washoe, Western Lyon, and Far Southern Lassen Counties. * Winds...West 20 to 30 mph with gusts up to 45 mph. * Humidity...Afternoon minimums of 12 to 20 percent. * Duration...2 to 5 hours Friday with 3 to 8 hours Saturday. * Impacts...The combination of gusty winds and dry fuels can cause fire to rapidly grow in size and intensity before first responders can contain them. PRECAUTIONARY/PREPAREDNESS ACTIONS... Avoid outdoor activities that can cause a spark near dry vegetation, such as yard work, target shooting, or campfires. Follow local fire restrictions. Check weather.gov/reno for updates and livingwithfire.info for preparedness tips. &&
...LAKE WIND ADVISORY REMAINS IN EFFECT UNTIL 11 PM PDT SATURDAY FOR WASHOE LAKE... * WHAT...Southwest winds 20 to 30 mph with gusts up to 45 mph for Washoe Lake. * WHERE...Greater Reno-Carson City-Minden Area. * WHEN...Until 11 PM PDT Saturday. * IMPACTS...Small boats, kayaks and paddle boards will be prone to capsizing and should remain off lake waters until conditions improve. * ADDITIONAL DETAILS...Winds may briefly subside tonight before increasing again early Saturday morning. PRECAUTIONARY/PREPAREDNESS ACTIONS... Check lake conditions before heading out and be prepared for a sudden increase in winds and wave heights. Consider postponing boating activities on the lake until a day with less wind. &&
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