Claire Steels is a professional duathlete and has a World Champion title to her name. She gives Sundried a snapshot of a training session along with all the stats and data so you can see what it's really like to train as a pro.

Training Session

2 x (10 x 10 seconds effort : 50 seconds recovery)

The majority of the training I have done on the bike is for TT (time trial) type efforts, however as I am looking to move into road racing I need to develop a bit more explosive power.

This sessions was aimed at developing such power and improving my sprint speed.

Short, sharp efforts with a longer recovery sounds okay, but by the end of the set the 50 seconds recovery feels far too short!

I did this session on the Wattbike and then uploaded the data to Strava.

The screenshots attached show my speed, heart rate and then the last shot shows speed, heart rate, power and cadence.

Speed, power and cadence are fairly consistent across all of the efforts, although they drop a little towards the end. Heart rate spikes for each of the efforts but also gradually increases across the whole session.

I find sessions like this challenging and frustrating but in a strange way it means I enjoy them more! Weird I know!

The shoulders are not usually a part of the body that people focus on when trying to lose weight or tone up, but having shapely shoulders can do wonders for your overall physique. Try this shoulder workout to sculpt and tone.

Shoulder Workout

Seated Military Press

The military press, otherwise known as the overhead press or strict press, is the flagship shoulder exercise as it is a compound movement working all parts of your shoulders and as such will feature as the first exercise in any good shoulder workout. This variation on a classic will take the burn to the next level and will really test your limits. Your shoulders are completely isolated so there's nowhere to hide and no way to get away from the burn.

How to perform

If you have a partner to hand you the bar, you can do this exercise anywhere. If you are on your own, you will need to sit under a weights rack so that you can rest the bar above you.

1. Sit on the floor with your legs straight out in front of you and your back straight. 
2. Hold the bar close to your chest at chin height with both hands.
3. As you exhale, push the bar up above your head until your arms are straight.
4. As you inhale, slowly and with control lower the bar back down to chin height. That's 1 rep. Try to complete 10-12. 

Because you are sitting on the floor, your legs and core will not be able to assist your shoulders and as such this is a completely isolating exercise, highlighting all weakness and really resting your strength. Start with a light weight until you increase your strength. It's meant to be tough!

Leaning Dumbbell Raise

This is a single-arm exercise which will target the deltoids and give shape and tone to the sides of your shoulders. Again, it is a highly isolating exercise and so will burn intensely but give great results.

How to perform

You will need to find something sturdy capable of holding your full weight that you can hold and lean away from. Any equipment bolted to the wall of the gym should work for this. 

1. Hold something study with one hand, with your feet together and close to the structure, lean your body until your arm is straight.
2. With a dumbbell in the other hand, raise your arm from your side to shoulder height and back down again. That's 1 rep. Complete 10 on each arm.
3. Complete all your reps on one arm before changing to the other.

Front Raise With Steering Wheel

You may well have done front raises at the gym before as they are very simple, easy to do, and yield great results. That's why we are taking it to another level by adding the 'steering wheel' movement to ramp up the burn. Take this exercise slowly to maximise results.

How to perform

1. Stand up straight with your feet hip width apart and hold a plate like a steering wheel with both hands in front of you. 
2. Slowly lift the plate up until it reaches shoulder height.
3. Hold the plate there and twist it slowly like you would a steering wheel.
4. After a few twists, slowly lower the plate back down again. That's 1 rep. Try for 10-12. 

If you dread your workout, chances are you're not going to do it. Slogging away on a treadmill for hours may be good for your body but it's not great for your mind. We've put together 5 awesome ways to get fit and burn calories without even realising it!

1. Gardening

Gardening is a great functional fitness workout as it will have you squatting down, stretching high, lifting your arms, and carrying heavy loads, all of which will challenge every muscle group in your body. A 140lb (10st) woman can expect to burn up to 300 calories from 1 hour of gardening!

This is a great way to keep fit as it is free, you don't have to leave the comfort of your home, and in the summer you will be exposed to revitalising vitamin D from the sunlight. Not only this, it's a great skill to develop and you will have a beautiful garden to show for your efforts!

2. Playing a musical instrument

It may not feel like it, but playing a musical instrument can be a very energetic activity. Especially instruments like the drums where you use your whole body to play, you can expect to burn between 100-300 calories in an hour!

Learning to play an instrument is an excellent skill to develop as it'll focus you mentally and this should help you in day-to-day life. Not only this, it can be very social as you can then join a band or orchestra to share your passion with others.

3. Playing with your children

It can sometimes feel difficult to exercise when you have kids as finding time can be almost impossible. Playing with your children by chasing after them in a park or playing football or another sport with them is an awesome way of getting fit yourself while also allowing your kids to expend all their pent up energy. Forget lifting weights, lifting your kids will give you a great workout without having to hit the gym!

Playing with your children gives you an opportunity to bond and you won't even notice how many calories you're burning. Another benefit is that you'll be helping your kids to get active from a young age which will really help them in the long run.

4. Walking the dog

If you have a furry friend or two, you can expect to burn up to 200 calories an hour by walking them. Depending on how energetic your dog is, you could even go jogging with them to help them exercise better. 

By having the company of your dog, you won't feel as self-conscious while out and about and knowing that you have to walk them will be all the motivation you need. 

5. Cleaning

Finally, spending time cleaning your house can be a great way of burning calories, toning up, and you'll have a beautiful sparkly house at the end of it! Just like with gardening, cleaning will act as a full body workout as you'll be squatting down to scrub low surfaces, reaching high, bending and twisting in all directions in order to clean. This will mean that all of your muscles are worked – even ones you may never have worked before!

The energy and excitement of making new year's resolutions and getting fit is well and truly burnt out and the gym is starting to empty out again. How can you stay motivated when all you want to do is melt into the sofa and eat? We're here to help. Follow these tips to boost your motivation when it feels like there's no hope.

1. Partner up

If you have someone to let down, you'll be less likely to flake. Having accountability means you have more of a reason to get to the gym and it will be more hassle to have to text your friend or personal trainer to say you're not going and then get an earful from then than to just go. Plus, you'll know that once you're there you'll have a great time because training with a buddy makes training more bearable. 

2. Get changed

How many times have you been sat on the sofa watching TV after work telling yourself "I'll go in a minute" or "I'll go when this show is finished" and then it never happens? By getting changed into your activewear you're getting the ball rolling and getting into the right frame of mind to work out. Once you're changed into your sportswear you're already halfway there and will be much more ready to get out there and go train. 

3. Take your gym gear to work

If you go to the gym straight from work, you won't have a chance to talk yourself out of it. If you pair this with point number 1 of partnering up and telling your friend you'll join them at the gym, you'll be well on your way to success. Get changed at work and go straight to the gym instead of going home first. It's much harder to gee yourself back up once you're home from work than if you continue the momentum from your day at the office. 

4. Have a workout to look forward to

There's nothing worse than finishing a monotonous day at work and thinking about now having to go and run on a treadmill for half an hour while staring at a wall. By planning out a fun and exciting workout, you'll actually want to go to the gym and do it. Try circuit training or functional training to mix things up and talk to a personal trainer if you'd like to try something new like Olympic weightlifting or CrossFit. If you're dreading the workout, getting motivated can be impossible. Whereas if you're actually looking forward to it, exercising can be a joy instead of a chore. If you enjoy something like Zumba, sign up for a class! Group exercise can be a great way to stay motivated too.

5. Use the 10 second rule

If you find yourself making terrible excuses like "it's raining" or "I'm too tired" then use the 10 second rule. It's very simple: count to 10 and then go anyway! This will eliminate your mind telling you that you can't do it and 9 times out of 10 you'll find that you actually enjoy the workout and will be pleased that you went.

Articles related to getting motivated:

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How To Exercise When You Have Kids

7 Ways To Make Winter Training More Bearable

If you're trying to lose weight or are training for a race or fitness event next year, Christmas can feel like a daunting time. Lots of indulgent food around the house, meals and drinks out with family and friends, and less time to train can all add up. We're here with our 5 top tips to help you stay on track and avoid over-indulging this festive season.

1. Tell your family and friends about your goals

One of the things that makes it so difficult to stick to being healthy at this time of year is pressure from family, friends, and social occasions. If everyone is eating, drinking and being merry, you don't want to be the party-pooper with your salad in a Tupperware container. 

Make sure you tell your family and friends about your intentions and your goals so that they can support you. They'll be more understanding and hopefully won't try to pressure you into eating more unhealthy food if you're open with them about what you're trying to achieve.

2. Make sure there's healthy food in the house

It can be all too tempting to eat cake for breakfast and graze on biscuits and sweets throughout the day if they are littering the house and there aren't any healthy options. 

Make sure you've still got normal, healthy food in your house so that you can eat proper meals and then enjoy the occasional treat as well. Trying to stick to a normal eating routine will be key to success and not falling into a food coma after lunch. 

3. Plan your meals ahead of time

Another reason why it's very tempting to eat the unhealthy food in the house is because it's quick and easily accessible. If you're stuck deciding what to have for dinner, chances are your family's suggestion of getting a takeaway will sound very appealing.

Make sure you plan your meals for the week ahead of time so that you know exactly what you're going to have and can make sure you have all the ingredients you need. There are plenty of healthy recipes that can be made quickly such as stir fry, grilled chicken, or wraps.

4. Stick to a training plan

Find a professionally-written training plan that fits around your schedule and try to stick to it as much as possible. Instead of making it up as you go and training ad-hoc, sticking to a proper training plan will make sure your training makes sense and that you don't over- or under-train. 

However, it's also important to make sure your plans are flexible. If a friend invites you out but you have a long run planned for that day, try to compromise and arrange with your friend for another day. Referring back to point number 1, if you've already told your family and friends about your goals, they should understand and support you. 

5. Don't be overly restrictive

It's almost impossible to sit at a table with a salad while everyone else eats delicious festive food. Allow yourself to have fun and enjoy yourself as that is the spirit of the season. If you've eaten a wholesome breakfast and healthy lunch, eating something a little less nutritious but a whole lot more tasty at dinner time shouldn't be too much of a problem. It's only when you're eating unhealthy snacks all day long as well as huge carb-rich meals that things go wrong this time of year.