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
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
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