CGR Cooke

01/06/2026

The base training programme starts today.

If you are an NUBC member or will be one in September, message either account for the discount to get free access.

29/05/2026

22/05/2026

Do you want to improve, or do you want to be right?

Of the many reasons for self-sabotage, this is a big one.

Being successful means proving yourself (or some important persons opinion of you) wrong, so you ruin your progress so you can continue to be right.

This doesn't apply to everyone or in all cases, but it's a common one that I run into.

21/05/2026

Which camp you fall into can completely change your relationship with sport, exercise, and competition.

As part of this little series, I've put out a few videos on understanding your motivation and drive.

Watching those is a good place to start if you think changing your outlook could impact your performance.

20/05/2026

What's your outlook?

Do you feel like the outcome of your event is up to you, or it's up to chance? If you underperform, was it your fault? If you win, does it mean something?

You may not be able to change the world, but you can change the way you look at it. It just takes a bit of work and practice.

20/05/2026

If you don't like something change it - if you can't change it, change your attitude!

I'd say that not only many, but most of my clients are generally pretty successful in most domains of their life.

They have good jobs, good incomes, good outlooks, but they find exercise or some other domain to be some huge challenge.

It's not their skillset that's lacking - it's their belief in it.

18/05/2026

Sore legs today.

Trying this wave of low-effort editing with a bit of personal insight. I wouldn't advise it to beginners to do long fasted runs, though, to be fair, I'm not a beginner.

I've been an exercising idiot for years.

15/05/2026

I am not coming after anyone ⁠
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If you want the new Adizero Paperlights or the Colnago Aventador than absolutely go for it! ⁠
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Same goes if you'd rather pay-to-win with tech rather than work-to-win through training. I genuinely do not hold a grudge and you do you. ⁠
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But, personally, I made more progress on my £200 bike with Shimano 105 by doing turbo sprints and threshold sessions than I would have done upgrading to Dura-Ace and saving 40g. ⁠
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Instead of a lighter bike, I spent on lots of books about bike fitting, triathlon training, cycling science, and performance tracking. ⁠
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The shiny stuff is lovely - but my old-model Altra's, sport massage, and a dedicated strength/rehab programme have done more for my progress than any gen-2 models would have done for £200.

14/05/2026

From the school of Jack Daniels

No, not that one - I'm talking about the running one.

As a rule, the Lord of running would have his runners perform a block of training consistently for 4 weeks before increasing intensity.

This is incredibly effective, and makes both programming your training but also scheduling ir in your diary far easier.

If your long-run is getting longer and longer every week, that means it's taking more and more time.

Yes there are other ways to increase demand, but having a consistent schedule for 4-weeks at a time makes penning in your training much easier.

It can also be programmed to be less demanding on your body's recovery capability as you can adapt while maintaining the same training load - it just feels easier week on week.

If it doesn't get easier, just do another week. Easily done!

13/05/2026

How should you progress your training?

In this video I highlight that IF:
A) you've been fit previously and are rebounding, or
B) you're young, made of rubber, and/or have permissive genetics

Then progressing intensity every week can get you much fitter and very quickly - provided your recovery can keep up.

Regardless of your background, it is still advisable to have 'deload' weeks every 3-4 weeks.

This means doing the same sessions, just at a reduced relative intensity.

The younger, fitter, or better able to adapt you are - the longer you can go between deloads.

If your recovery capacity isn't what it once was, then they can be slightly more regular.

Just make sure that what ever progression you choose is Fit For Purpose.