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@tobywilliam

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🚴‍♂️ CLIENT SPOTLIGHT: TOBY vs. THE AIR BIKE 🔥 (Coached by @jiwilkinson ) At JustGym, no two PT sessions are the same — everything we do is built around your goals, your current level, and what’s going to move the needle most. Take Toby, one of James’s clients — a rower, runner and cyclist who’s been on a mission to turn himself into a more well-rounded athlete. We’ve just kicked off a new training block, and the finisher on the menu this morning was a 10-minute max-effort assault bike test. This sets the baseline for everything that follows: → Gather a metric to measure his aerobic power → Is his limiter muscular endurance, technique, or pacing? → Is it appropriate to push into lactate threshold work later on in the block? From here, we’re programming a mix of interval styles — all dialled to his physiology and performance — and building toward another test at the end of the block. But here’s the kicker: 🧨 Last time Toby did this test: 120 cals in 10 minutes 🧨 This time? 170 cals in 10 minutes That’s a 41.7% improvement. Insane. 🙌 Sure, his aerobic fitness has improved — but the big game-changer? → Strength. He’s gone from a pure endurance athlete to someone who’s now pushing serious power thanks to the consistent strength work we’ve built over time. 📊 More watts. Stronger output. This is what good PT looks like — tailored, progressive, and always evolving. #JustGym #ClientSpotlight #HybridAthlete #PTProgress #AerobicPower #StrengthAndConditioning #AirBikeTest #CoachedByJames
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Friends that (suggest +) ride 300k for 30 years of me. A reallll good day out 🫶🏼
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What a blast @discoverbucharest , you were excellent! @therme_bucuresti @belugamc_bucharest #nye #bucharest #2022
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Variations on a schnozz.
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THE BEST WEEKEND. Friends, fresh air and fun. As a pro November was always one of my favourite months. It was the one time of the year when I could get out and exercise with no structure other than moving (although in those days I also had to swim a lot). The last 3 days I’ve lived like a November pro, just without the swimming and a fair bit slower. It’s done me good - I needed this 😍
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Super 8 - Big Finish with Tobes! Chilled on the trails (again), working on that ankle strength and using all those hench muscles you don’t normally use on the road. @tobywilliam cranking things up in the last 2k, rocking a 3:35 last k, boomting! The faster finish helping to loosen everything up, hopefully I don’t pay for it tomorrow... New wheels arrived today, hoping they’ll be another thing that helps me through the streak, always in need of a good excuse to buy a new pair of crepes, so if anyone has any more...? Went for @nike (of course) react infinity. Let’s see what they’re like over the next few days... Day 9 brings my first half with a female human @fields.elisa, looking forward to it! Music - Muse, Chilli Peppers and Armin! Top tip - get off road! 23 to go. Normal life token photos - The angel in her yellow dress, think that’s her colour!? And Frank chasing mini birds being a lunatic. . . . #runningmotivation #runners #running #runninginspiration #runnersofinsta #runningterritory #runningcommunity #runhappy #runstrong #runlife #nikerunning #runnersofinstagram #marathon #runner #runforfun #runday #runnershigh #ukrunchat #runlife #instarunners #runnerslifestyle #runningday #runnersworld #ukrunning #instarun #neverstoprunning #runmotivation #happyrunning #runninggoals #ukrunners
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Day #6 = Half Marathon #6 Getting into the swing of things now... After a worrying few days nursing a gammy knee, a more chilled one this morning helped, I hope. Captain Willybags aka @tobywilliam leading the charge today, and helping to keep things reigned in! Today’s tunes consisted of the @mooserwirt_official apres playlist, the @sawdoctors & the Repeat Rewind playlist recommended to me by @spotify. Going to have to keep an eye on the knee over the next few days and keep everything nice and chilled for a bit. Tomorrow brings a week of Half Marathons with number 7, and also a double vet week, too. CoPilot (Andy) Fields at the ready (@fields.elisa)! Top tip - run easy. Rides: Pegasus 37 by @nike Power: Stryd Power by @strydrunning (196w = 5:21/km for today) Cap: Green C-Squad by @cieleathletics Jacket: BRS windrunner by @nike that I stole off @ali.running (just like his hashtags...) Token photos - chill time with the lads & mid bath sneeze! . . . #runningmotivation #runners #running #runninginspiration #runnersofinsta #runningterritory #runningcommunity #runhappy #runstrong #runlife #nikerunning #runnersofinstagram #marathon #runner #runforfun #runday #runnershigh #ukrunchat #runlife #instarunners #runnerslifestyle #runningday #runnersworld #ukrunning #instarun #neverstoprunning #runmotivation #happyrunning #runninggoals #ukrunners
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Day 48 & 49 combo ting... Tri Camp, Beer Run, Tri Camp. - Charlie Chaplain? #naughtynaughtynohelmet - Xmas Elf at the beer run #squadlove - Jack the Ripper at the beer run #murderer - 2 x romantic squad shots #moneyshot - The beer run crew minus @ali_sales #ohwell - The things you do to@entertain 10 year olds... #beyourownunicorn - Contemplating tier 4 life with @tobywilliam #challengeincoming #remotecontrolcars - Did Barney go to jail? Franks taken him to his special jail anyway #a lot worsethanjail
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Day 45 - Recap of the Ely Mega Day #running @mattt_everettt @tobywilliam @tomvickery @bamb360
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Day 41 - still in the game, just! - waiting for their favourite parent to get home #dad - the walrus #sealion - the daily chill #squad - coffee run with crew #shideo
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C-Squad 5K Smash Up this weekend with almost everyone getting a PB 💥 🚀. Fantastic running all around for the squad in Cambridge and further afield! Who said running every day for 50 days straight was such a bad thing!?!? 💪♻️🔁 📸 @susie.b9 ⠀ ⠀ #runners #running #ukrunners #runstrong #runninggoals #runningcommunity #runningcoach #cambridge #cambridgerunning #runchallenge #csquad #nikerunning #cambridgeendurance
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Day 36 - Cry Baby - when I try make her laugh, she cry #pussyman - some nutcase hijacked my phone #willybag - this effing dog #pillowoverlord - love you sis #nuthead - hench #hench
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