#11 February 2012
A whole year!
I imagine that each winter every rider looks for ways to improve their preparation for the coming season(s) and I’m no exception.
Even though I plan to race for just two more years, I plan to make them my best. I’ll be 38 this year and though there is, in some performance aspects, a little reduction in capacity, in others there is improvement. It’s down to experience and good preparation. So long as I’ve learnt my lessons!
My feeling is that I’m now making my best winter so far, (though maybe I won’t be thinking that in a few weeks in Kuurne! :-P)
So what have I done new?
Well, if I have to point to actual ‘new stuff’ I’d say; strategy, transverse abs, stretches and WoW.
I don’t have a coach, I have had help in the past and I’ve used aspects of what I’ve found worked before with more emphasis on what to do and when. So my strategy has been to phase in and build up different types of training over the last weeks, which has included more rest than previous years.
I’ve also received feedback on my core strength and stretching routine. It turns out that I’ve been very diligently doing things incorrectly; apparently I’ve done it incorrectly very well! The changes suggested, by Tim Deykin at Sport-Med in Stockport, produced improvement almost immediately. I’ll describe one of the stretches now; I strongly recommend it, very effective: 
They call the specially designed lighting in the gym 'double chin-esque'.
The position is as per the picture, you need a comfortable surface for under the supporting knee and heel as it can be uncomfortable otherwise.
As with anything like this, take care, your body must be warm, begin conservatively, extend gradually and no pain. Best to not do more harm than good!
The glute muscles need to be active on the kneeling leg. The core must also be activated; lift and flare the ribs and suck in the stomach as if squeezing through a tight gap, head high. These will help prevent loading the lower back too much.
Also drop the hip of the extended leg and carefully slide the heel forward a little at a time to the point where you achieve a good sustainable stretch without too much discomfort. Rotate the torso somewhat towards the extended leg, using the arms for balance, preferably without holding on to anything, though you may need it to begin with.
Hold for two minutes, leaning a little forward increases the hamstring stretch, a little back stretches the hip extenders. It’s surprisingly tricky to do all these things at once but it’s producing good results for me.
Did I mention rain? In the seven weeks up to mid January I had two dry outdoor training rides, feeling a bit frog like, especially when descending the Snake without glasses into the ‘northern drizzle’; making me appropriately boggle eyed. My crazy custom mudguards are experiencing severe erosion.
Last year I did my first ever team training camp, it remains the only one I’ve done and ‘budgetary constraints’ mean no ‘warm’ country training this winter. So every week I’ve been rolling the boards at the Manchester Velodrome, which compliments very well the road and gym work. It will feature strongly in my training as I build towards the first races.
So what is WoW? Well at the moment my preparations for this are not complete but all being well I’ll be able to stop being cryptic next week.
So for now; a bientot, yes I’m learning French for the benefit (????) of my French speaking team mates. I can manage in Dutch quite well now but my French….well, I’ll demonstrate that in my next diary entry…
In other words; it won't be whole year till the next exciting instalment!
#10 February 2011
The many times promised diary entry!!!!!
I’m now in a position to tell the story of fixing myself.
I’ll make it brief, though it may be of interest to anyone with similar issues. If you would like to know more detail feel free to send me a message on my site, though the official advice would be; seek professional help! (Disclaimer!)
In early 2007 I crashed heavily and began with to have back problems. Not that it was always perfect before but since then it has certainly affected my ability to perform.
I’ve seen many physiotherapists, osteopaths, bike position advisors and one thing unites them all, they all say something different!
There are three main strategies I’ve adopted;
Core work
Stretching/massage/treatment
Position refinement
An obvious list, though all things I had paid insufficient attention to previously.
Core stability training.
There are many sources for programmes, though I would strongly recommend seeing someone who can give you specifically tailored set of exercises for your needs.
Tom Dupree at ‘Move to Cure’ (Lebekke, Belgium) was the man who introduced me to the joys of core stability training. Yup, it’s boring, certainly to start with. It can be pretty tough and seem a bit irrelevant too, compared with bashing pedals. Like anything though, if you make that initial commitment to do it regularly, it becomes part of the routine and actually quite addictive.
This is accentuated once you begin to feel the benefit, for me it’s been key to getting strong and stable again, on and off the bike. Above all, you have to do it week in week out.
Each session, combined with the stretching takes about 1h30, three per week in the winter and one or two per week in the season.
Below are some pics to give a flavour of what I do.
SUPERMAN... not. I feel like a turtle on its back... well I'm on my front but you know what I mean.
Look at me, I'm a frog. Or sommert
Takes a bit of practice this one.
Laaverly quality this, £5 anywaan, werth a fiver of anywaans maaney
The foam block (it needs to be pretty firm, not like a pillow(!)) was made for me by a sports-foam factory in Stalybridge. I just popped in one day and they glued some off cuts together for me for £5. I’ve seen basically the same thing advertised for £30 or more so think on (as Peter Kay might say)
Stretching etc.
Every day.
Well almost!
Martin Earley gave me some good advice for how to stretch without putting the sacro iliac out (I’m sure there’s a better technical description!) In a nut shell: avoid stretching stood on one leg.
Little Hamish in his playpen
I have a couple of toys to play with. A firm foam roller; which I use to self massage and relax muscles before stretching, particularly quads and ITB. A good hard tennis ball to massage lower back, sacro joint and glutes, basically you lie on it and wriggle about!
Thanks to Toby Bishop, ‘Fit2Function’, a Physical Trainer based near Denia, Costa Blanca, Spain, as you can imagine he’s really enthusiastic about stuff like that! He sold me his foam roller for 15€, hey, every penny counts when you’re on a budget as tight as mine!
Here’s a good stretch for you. It’s great for stretching hip extenders and the psoas muscles. Just as when stretching the quads make sure the hips are rotated back, stomach in!
"Is that a wig?" "You cheeky bugger." One of many comical(?) options there.
Position
In April 2010 I was still struggling with my back and realised that despite the stability training and stretching I had to change something if I ever wanted to win any pro races.
I’d been to see several ‘bike measurers’ over the years and double checked that my bike was as it should be, it wasn’t very far out but that slight adjustment did make a bit of a difference.
I also saw an Osteopath who told me I had a 1cm leg length difference.
Now there are all sorts of issues with that, is it a functional/structural difference, can it be reliably measured? For the previous 36 years my body had ‘happily’ adapted to any differences so was a change wise?
I decided I had to try something, so I began using a 3mm spacer under my right cleat.
Straight away my lower back problems improved and I was able to make good progress through till about September, at which point it became apparent it was only a temporary solution.
So at seasons’ end it was off to the bike measurer again.
This time; Body2Bike, (Hamont-Achel, Belgium.) People are just crazy about combining words and numbers these days eh?
I was impressed.
A good physical exam and then video/markers analysis on the bike.
The upshot was spacer in the bin and moving of the cleats.
They measured my feet from heel to ball and found that even though my right foot was overall shorter this crucial measurement was longer than the left (freaky long left toes it seems .) Now whether this is a lucky anomaly that allows compensation for a possibly shorter right leg is open to debate.
I decided to take their advice.
Whatever the ‘true’ situation, it meant quite a significant forward adjustment of the right cleat, which has taken a little getting used to.
However the result has been excellent.
My best winter, consistent and unhindered by injury or illness. I feel very comfortable and stable on the bike and am ready to make the most of the opportunity that 2011 presents.
For the most part what I’ve described here is fixing the body but of course the mind, body and environment make a whole and I’ve been working on his over the winter too.
Neuro Linguistic Programming, NLP, is, just like the foam roller, the tool I’ve been using. There will be more about this here soon.
So as you can see from the pics I’m part of the new Colba Mercury Dourphonie continental team. We’re not long back from Spain where we had 10 days great training, good weather and an opportunity for us all to get to know each other better. They are pretty much all new team mates for me and it was fun ‘voor kennis te maken’.
This Sunday is a training race, then, it’s Kuurne-Brussel-Kuurne and the Three Days of West Vlaanderen.
Hup hup hup.
Hamish
#9 Apr 2009
If you have been looking at my site recently you may have wondered why there's no news or stories posted. Well there's not been any results to report. The good news is that thanks to our village osteo; Jill Dams, the problems from the early March crash have 'gone'. To keep them gone of course its important to keep doing the rolling about on a beach ball and behave myself; no heavy lifting etc. Luckily avoiding such activity comes naturally to me.
It's been two weeks since my last races. Just as my back got better I started with a really thick cold; my arm warmers have been looking like Jackson Pollock paintings. I've been taking it suitably steady, though even when trying to press on the last couple of days the computer says; no, very slow.
Time to get racing; Laarne Kermis on Wednesday then Friday May the 1st in Hoboken. More here soon, with results, translations and photos; at least I've had a hair cut now.
Hamish
#8 Mar 2009
Well, we’ve still got muesli for a few more days, though the prize money isn’t rolling in yet so it could be belt tightening time, at least I’ll get lean.
I really enjoyed the Vlaamse Pijl, a good old battle from the back after the Kwaremont which required a fair bit of puffing and panting. Got back to the front just in time to miss the break, made a bit of a show with a chase group on the finish circuits but we were reabsorbed 10k to go.
Drew back the curtains the next morning to see the twigs shuffling and the flags at the start in Lillers told the same story, windy. Right then, not going to be at the back today. Made a great start, which was of course at 100 miles an hour, was sitting 20th wheel and felt great, then bang skidding on my arse at 50kph straight into a ditch. Bike busted though I felt ok. At the time. The usual scuffs and bumps, nothing to worry about.
However since then I’ve had plenty of trouble with my pelvis, not really painful except when bending in particular ways. On the bike it’s like I’ve been fitted with a limiter, not helpful!
In Wanzele a couple of days after the crash I had legs of wood, couldn’t get out of my own way and the race wasn’t finished before I and a few others had officials waving at us to stop. On Sunday in the Omloop het Waasland I had legs of truck tire rubber, a definite improvement but still not helping when the rest of me wanted to attack. Luckily it was pretty steady in the peleton so got round and knocked out a few k’s after to get good and tired. Next up is Challenge de Hesbay, Trognee, Sunday 22nd, hoping to have legs like… my own. Have been training hard this week and everything seems to be settling down so fingers crossed.
Due to a great deal of back and forth fixing bikes and seeing physio’s the only photo I have ready is one taken in front of the team bus at the start in Lokeren. I’ve put it here as a reminder to myself that as soon as I have 10 euros spare I’ve GOT to get a haircut. 
At least Emma’s making some euros, she’s had a strong start and despite doing my trick and throwing herself off in Deerlijk (I think she was jealous and wanted her own scabs to pick) she should be good in Italy.
Finally enjoy reading the Nederlands version below. Oh, and a couple of extra pictures!
Hopelijk kunnen jullie genieten van deze Nederlandse versie. (Dank u Greta!)
Ondanks het feit dat het prijzengeld niet binnenstroomt hebben we toch nog voor enkele dagen muesli. Nu wordt het echter tijd om stilaan de riem een beetje toe te trekken ….. dan zal ik misschien ook iets vermageren !
Van de Vlaamse Pijl in Harelbeke heb ik echt genoten. Vanaf de Kwaremont was het bikkelhard om vanuit de achterlinie terug te komen bij de eerste groep, wat veel zweet en energie vergde. Ik was pas terug in de voorste gelederen toen de beslissende ontsnapping gebeurde, maar …… ik miste de trein.
In de plaatselijke rondes hebben we met een 10-tal renners er een echte show van gemaakt maar op 10 km van het einde werden we bijgebeend.
Toen ik de volgende morgen de gordijn opentrok zag ik onmiddellijk aan de waaiende bomen dat er veel wind was. De vlaggen aan de start in Lillers wapperden er ook hevig op los.
Besluit : vandaag zeker niet achteraan rijden. Het was een vliegende start waarin ik goed mee was rond de 20e plaats, met een super gevoel. Na 20 km. kwam spijtig genoeg een harde val waardoor ik een heel eind op mijn zitvlak verderschoof tot in de beek, die bij wonder droog was.
Mijn fiets heeft het niet overleefd maar gelukkig bleef ik gespaard van erge verwondingen. Het waren schaafwonden, dus niets om me zorgen over te maken. Nadien kreeg ik echter problemen met het bekken. De pijn is draaglijk maar ik ben beperkt in bepaalde bewegingen o.a. bij het uitoefenen van kracht.
Een paar dagen later in Wanzele had ik verschrikkelijk dikke benen, zo hard als een steen. Met een groepje van een dertigtal werden we op een paar rondes van het einde uit koers genomen. Op zondag, in de Omloop van het Waasland was er meer rubber dan steen in mijn benen. Ondanks mijn wil om aan te vallen sputterden ze toch nog tegen. In het peloton was het makkelijk koersen, zodat ik mijn wedstrijd kon eindigen in de groep en daarna nog bijtrainde tot de benen soepel waren.
Volgende afspraak is zondag 22 maart in de Challenge de Hesbay in Trognée. Hopelijk zijn dan mijn onderste ledematen weer de oude ! De voorbije week trainde ik hard en alles wijst erop dat het goed zit, …… laat ons duimen !
Door de drukte voor het herstellen van fietsen, afspraken voor kiné enz… heb ik slechts één foto, nl. aan de start in Lokeren (Omloop van het Waasland).
Ik plaatste die hier om mezelf te herinneren aan het feit dat wanneer ik 10 euro op overschot heb, ik ABSOLUUT naar de kapper moet.
Emma die verdient tenminste nog centjes. Zij had een zeer sterke seizoensstart maar was blijkbaar een beetje jaloers op mij en veroorloofde zich ook een aanraking met de grond want zij wou ook haar eigen wonden likken.
In Italië zal ze zeker goed presteren.
Ik heb nog twee foto's gevonden!
Hamish
#7 Mar 2009
Busy busy busy! The first races are ridden and I'm very pleased with the feeling. Even though the results are not spectacular I'm sure I've moved up a level over the winter.
In Beverbeek I was pretty nervous to be between the wheels for the first time this year, it soon passed and it turned into a fun day out, too far back for sprinting though at the end. The next day provided an opportunity to attack, attack and attack the break that formed from the start. Good preparation for the next races, Vaamse Pijl (UCI 1.2), 7.3, Lilliers(UCI 1.2), 8.3 and Wanzele Prof Kermis, 11.3. There'll be some pics from last weekend here very soon and from now on a Nederlands translation! Check the news section in a few days for a full race programme. Going for a bash behind a motorbike now, get the legs up to speed, time to turn all the training into results; there's bills to pay and we're nearly out of muesli!
Hamish
#6 Feb 2009
Well the bad news is; I've had a bit of a bug making me feel like an over-inflated balloon, the good news is someone has let the air out pretty quickly so hopefully it won't undo too much of the previous month's of hard work. Other symptoms include feeling feverish and very very sleepy. I explained this to my friend Will Wright, though I knew he wouldn't understand what I meant when I described how difficult it was to get out of bed; "the best cure for stuggling to get out of bed was not to get in it in the first place!"
The upshot is a slight change of plan in getting back to Belgium, I was due to do a 'training-race' in Vollezele on the 22nd though now the pins will be coming out for the first time in the Beverbeek Classic instead. I'm sure the rest will do me good.
Have to say; I'm very pleased to see that it's no longer sub-zero through the day in Belgium, it makes the wrench of leaving Benidoleig a bit easier; there's no central heating for us in Vlaams Brabant and the house will be STONE cold.
Was good to meet new team mates, and old ones. Here's a pic' of me and Jarno Van Mingeroet, we were team mates at Jartazi, I think it will prove a winning combination.
Hamish
#5 Jan 2009
Just a short entry this time. My team is going to train in Benidorm this week, so I’m looking forward to that; pics and words soon.
As my news page says; signing a contract for 2009 is great, particularly to get some resolution and allow concrete plans to be made. Of course, I have tried to secure a European professional calendar but it’s been very difficult to find anything.
Team Yawadoo Mobile-Colba-ABM is expanding this year though, with riders, budget and programme all improved.
I’m very happy to work with Peter Bauwens and his ‘gang’ again, it’s always a good friendly atmosphere and they’ve looked after me well.
So we kick off in the Beverbeek Classic UCI 1.2 on February 28th and I’m working hard now to make a flying start. Hope I’ll be going as fast as this moped!
It’s an important year for me and I aim to make it my best. It’s a challenging programme, one of the best of any Belgian ‘Amateur’ team and I can’t wait to get stuck in. More details here soon. You can also look at the team site which will be revamped in time for the season.
Training is going very well, I’ve really focused on the aspects I’ve shied away from before, my coach is very pleased. I’ve been a good boy! Speaking of which here’s a couple of pic’s of our gracious hosts, Alex and Adam, doing what they like best; sitting in the sun on their terrace.
Or perhaps in Adam’s case; going up hill in his fruity kit.
Finally look at the mighty lizard that leapt out of the laundry basket, it was at least 40mm long.
Hamish
#4 Jan 09
What a fantastic place to train it is here. Benidoleig is a bit inland from Denia and gives you the option of going straight to beautiful quiet climbs or down the valley to flat or gently undulating coastal roads. It’s great to be back, to be able to relax and focus after a relatively busy couple of weeks. Busy for me anyway, sometimes I had to do three or more things in one day!
Apart from the general location Citrus Cycling’s base is just such a great spot, when the weather’s good (usually is) it’s very nice to clean your bike with a view over the hills like that. I hope it helps take Emma’s mind off her tooth ache!
Aaah, the sound of tinkling chain cleaning, chattering finches and cattle bells. Or are those sparrows?
All this niceness comes at a price though; living on top of a hill means the fun never ends on the way home from a big day out on the pedals.
Though a bit steepish in parts it’s surprising how quickly it just becomes ‘the way back’, cruising up through the pine woods and then five minutes on the rollers at the house and I feel like a new man. Which is good ‘cause it’s all got to be done again tomorrow!
A few weeks ago I wrote how addictive weight training is. Well that habit is continuing here at a gym in Denia but now I’ve got a new fix. It’s called bashing up the hill to Campell as hard as you can, go back down and do it again. Riding at threshold is something I’ve done a lot more of and plan to continue doing this year in the run up to the season. It’s fun to judge pace whilst breathing like mad, the thing that hurts the most is your belly from all the in and out. Managed to beat my record last time by 50m, oh dear, am I beginning to sound like a tester?
Of course recovery is almost the better half of training, steady rides, stretching and massage. It’s good to see Toby here again, local fitness instructor and masseur, always full of enthusiastic fit ball advice and possessor of strong hands. Here he is gently torturing me, I think he’s enjoying it as much as me; his thumbs were killing him!
Aiming to get out with one or two teams who are training here soon, will be good to do some through and off; 'who’s the strongest?' competitions, ouch, it ain’t me!
Speaking of teams, I’ve provisionally signed a contract, though it’s still not 100%. However they’re coming over to Benidorm at the end of the month for a ‘stage’, looking forward to training with them, assuming I’m part of that team…. hope to let you know soon.
Hamish
#3 Dec 08
It’s raining, all day probably, so it’s earned the right to be my rest day for this week. Time for some domestics and spending a bit of time with my folks before I scoot off abroad. I don’t believe in Father Christmas, I’m more of a hippy winter solstice type but an absence of prezzies under the tinsel come the 25th wouldn’t do my familial popularity any favours. So I’ve decided to get creative, to make and give something personal and it’s not just an excuse for keeping my wallet in my pocket. In my defense it really was a labour of love given it’s the first drawing I’ve done in at least ten years. It took a while to get my eyes and pencil coordinated, as though I was drunk, though the image was a tough one to do with very subtle facial tones.
I’m pleased with the result, it actually looks like them! Mmm, maybe I should do some more of these…I wonder if anyone would actually pay to have one done…
Whilst not scribbling away I have of course been busily training, laying the foundations for what I plan to make my best season ever. It must be the same for riders the world over, all making refinements, looking for the key to improving their potential for the following year. Well naturally I’ve got some new tricks up my sleeve, of which I’ve already seen the benefit, though I’ll wait a little while longer to develop a clearer picture to put in my diary. I suppose it could be said that I’m just trying to learn from my mistakes.
For now it’s great to be training here in the Peak District, I always miss it while I’m away and have been lucky that the weather has made it good to get out. For sure it’s been cold but the snow makes the hills pretty and it’s been mostly dry, sunny and calm, you just have to wrap up! Thanks to my dad you can see what I’m talking about as I fly!!?? up the Isle of Skye road from Greenfield to Holmfirth, my favorite, whether enjoying the view or making timed efforts. I love climbing, wish I was good at it!
Check out the mudguards.
Bit of a bumper picture packed diary this time including these nice shots sent from Norbert Bauwens, the father of my team manager this year.
Here I am looking happy and confident before the race.
Here I am driving a break in Berlare, causing some pain, not least to myself.
Here I am explaining in my best Francais to my Wallonian team mate how strong but stupid I’d been in the race.
Finally here I am in Zwevezele, notice the comparison between the facial expressions of myself and those around me. Probably the best legs I had all year and punctured 6k to go. ‘C’est la vie’ I probably said.
Hamish
#2 Dec 08
I’m writing this at Sub-4 in Stoke whilst waiting for adjustments being made to my orthotics. We always do this in the autumn, as it allows adaptation at a time when the training load is relatively low; it gives me a chance to get used to them with less risk of injury. We’ve been working together for a couple of years now and I’ve found the bespoke carbon fiber shoe inserts excellent, especially with my flat feet! Testament to that is having had no further knee problems that often niggled me in previous winters.
Though my fussiness often tests the patience of Dave and Rob they always deliver a great product.
Enough of the shameless promotion, time to talk training. I never knew gyms could be so much fun, in a psychotic hamster kind of way. With the weather making running a bit of an ankle twistingly slippery affair I’ve been using the treadmill or cross trainer in combination with weight training. Hat’s off to cross country skiers, legs and arms pumping away isn’t easy. Weight training is something I’ve done very little of before and didn’t know how addictive it is, I’ll have to be careful not to get sucked into trying to make my eyes pop out of my head. Just a little bit more each week….
I may be a happy chappy but that apparent smile is deceptive; there’s a lorra lorra weight involved. Thanks to the friendly helpful staff at Copley Recreation Center who took the pictures and never once used the word poseur.
It’s good to feel a different kind of effort; it has the intensity of sprinting without actually going any where. It’s a nice contrast to work I’m often doing over the Isle of Skye and Holme Moss climbs, relatively short rides but pretty hard and structured. It’s quite different to what I used to do, miles and miles of steady lane munching, my coach tells me it will make me stronger, I’m going to need it!
That is when I know which team I will be riding with. I like to think that I cope with stress pretty well but the interminable waiting for team decisions would test anyone’s resolve and is doing my head in! I have a verbal agreement with a team but nothing yet on paper, I suppose it’s not easy when sponsors are feeling the squeeze.
Luckily I can’t get enough of training so motivation is as strong as always despite the snow. Spain beckons!
Hamish
#1 Nov 08
Welcome to my website, it’s still ‘in development’ and may take a little time to become fully functioning, so I hope you enjoy having a look to see how it’s coming along.
Every two weeks I’ll be publishing a diary on this site.
The idea is simple; it’s a journal of my training and racing, from preparation in the UK and Spain to competition in... well that could be many places, primarily Belgium, Netherlands, France, Germany, though at the moment I’m still talking with teams for 2009, so it could be anywhere.
I had a nice end to the season, I was in very good condition, the last race was the 19th of October in Levallois a suburb of Paris, and it was lot of fun, particularly to do one of the few races outside Belgium this year. It was a bit of a chaotic affair but at least I had the consolation of standing on the podium for half an hour after, good job I always wrap up! 
It’s now mid-November and I’m getting back stuck into training, it’s Manchester, it’s muddy and wet, it’s mudguards. Its okay for Nijs and co. to look like miners after 10 minutes riding round the Koppenberg but four hours like that isn’t conducive to training progression! Tractor treads hold mountains of mud till they hit tarmac and then there’s the tank full of “$£!T being towed behind…
Luckily our holiday (though my brother tells me my whole life’s a holiday) was without mud and with sunshine. Emma and I had a nice relaxing time in the North Yorkshire Moors for a couple of days. It was going to be somewhere hot for a week, then somewhere in Britain for a week, budget constraints meant it ended up being a couple of nights B&B in Emma’s home county. 
We did a little riding, which was made more interesting due to raging torrent fords filled with the all the rain that fell just before we got there. I was impressed, really beautiful and atmospheric I was inspired with my new long hair to stride about looking like Heathcliffe but Em wasn’t taken in.
As ever at this time of year there is the battle to keep the weight off, thankfully my tight wallet prevented over eating on our trip though as the picture below demonstrates caution is still required 
The Robin Hood Bay pie shops had a lucky escape.
Though if anyone had seen the way Em flew in races like the Tour de Ardeche this year they’ll know pie doesn’t come on her menu very often.
My training is something I plan to document on my site, not in detail (my coach would have something to say about that,) but sufficiently to see how it builds and some of the factors which influence the week by week plan. This is something for the next installment. I’ve just begun the first three week block and it’s quite different to what I’ve done before, I’ll let you know how it goes.
Hamish