MASTER & COMMANDERWorld champion windsurfer Nick Dempsey

URBAN PLAYGROUNDWarren Pole turns the City into a gym

CASH CONVERTERSBuy yourself fi t – throw money at it

Health& Fitness

In association with

SECRETSOF SUCCESSFrom Olympic champions to celeb personal trainers – we ask the best

London’s finest health club will help make sure all your New Year goals

are met.

Sign up before 1st March and receive your FIRST MONTH FREE plus NO JOINING FEE

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London’s finest health club will help make sure all your New Year goals

are met.

Sign up before 1st March and receive your FIRST MONTH FREE plus NO JOINING FEE

F U L H A M S W 6

Fo r m o re in fo r m a t i o n ca l l 0871 223 1212www. theche l seaclub .com

CLUBCLASS

AS STANDARD

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© Square Up Media Limited 2009. All rights reserved. No part of this magazine may be reproduced without the written permission of the publisher. All information contained in this magazine is, as far as we are aware, correct at the time of going to press. Square Up Media cannot accept responsibility for errors or inaccuracies in such information. If you submit unsolicited material to us, you automatically grant Square Up Media a licence to publish your submission in whole or in part in all editions of the magazine. All material is sent at your own risk and although every care is taken, neither Square Up Media nor its employees, agents or subcontractors shall be held liable resulting for loss or damage. Square Up Media endeavours to respect the intellectual property of the owners of copyrighted material reproduced herein. If you identify yourself as the copyright holder of material we have wrongly attributed, please contact the office.

square mile uses paperfrom sustainable sources

SQUARE MILE MAGAZINECERTIFIED DISTRIBUTION:26,867 (Jan-June 2009)

The voice of The c iTysquaremileEDITOR Mark Hedley

ART EDITORMatthew Hasteley

ASSOCIATE EDITOR Eugene Costello

STAFF WRITERJon Hawkins

CONTRIBUTORSMartin Deeson, Henry Foster, Warren Pole, Matt Roberts

JUNIOR DESIGNERKaterina Varnavides

INTERNSEmma TaylorLucy Phillips

PRINTINGColourfast Europe

M E D I A

MANAGING DIRECTORTim Slee

MARKETINGClare Brind

PRINT ADVERTISINGMichael Berrett, Mark Edwards, Christian Morrow, Kevin Rudge, Tom Rutherford

EVENT ADVERTISINGVicky Miller, Alex Watson

ACCOUNTSSteve ColeNatalie Jackson

5 RIDES OF YOUR LIFERacing bikes for the hardcore commuter

6 COOL RUNNINGSFor running bliss, it’s all about happy feet

8 THE CHELSEA CLUBFulham’s fabulous fi tness haven

10 MONEY FOR SOMETHINGDouglas Herbert says buy yourself fi t

14 WINDS OF CHANGEWorld champion windsurfer Nick Dempsey explains the secrets behind his success

18 URBAN FITNESSWarren Pole makes the most of the Cityand turns it into his own personal gym

25 MACHO MACHO MANMatt Roberts, trainer to the stars, on shedding those Christmas pounds

27 AND THE RESULTS ARE IN...After years of abuse, Martin Deeson fi nally submits his body to a full body scan

28 THE WHITE STUFFDentistry for a set of perfect pearlies

32 THE YEAR AHEAD2010’s diary for fi tness fanatics

CONTACT020 7819 9999

Mark Hedley, Editormark@squareupmedia.com

I’VE ALWAYS FOUND one of the best ways of getting fi t is to trick myself into it. If my body doesn’t realise it’s getting fi t – and rather thinks it’s actually having fun – then it can’t complain too much.

Windsurfi ng is a perfect example. It’s an easy sell: wind in your hair, weekends by the sea and fl ocks of beach birds (of the non-seagull variety, of course).

The reality is that it’s one of the hardest sports in the world – combining endurance, strength and skill. So, three things I’m sadly lacking. Fortunately, our man Nick Dempsey – current World Champion and British Olympic hopeful – isn’t, and is here to help with his tips for surfi ng success (p14).

If tricking yourself fi t doesn’t work, then Douglas Herbert suggests another solution: throwing money at the problem. How about James Bond’s personal trainer? Turning your home into a gym? Or heading to Club La Santa for some pre-season training (p10).

Closer to home, Warren Pole runs us through his suggestions for a London fi tness regime that offers a slice of the unexpected (p18). And we check out The Chelsea Club: a premier league gym which promises to have you as fi t as a footballer in no time (p8).

Finally, square mile’s editor-that’s-large Martin Deeson takes the easy option and opts for cosmetic surgery... on his teeth (p28). He still maintains that it’s not offi cially cosmetic “when it helps him to eat”. The fact that he now has a new set of perfect pearly whites is purely a happy coincidence then.

Either way, there’s a lot in the next few pagesto get your teeth into... Happy New You!

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EDITOR’S LETTER

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Racing ceRtaintiesWant to make like Lance and saddle up? Better invest in some winning wheels, says jon hawkins

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1 trekdistrict carbon, £2,800If it’s speed and stealth you’re after, look no further than the mean and moody District Carbon, a built-to-order special from the biggest bike manufacturer in the US. With its matt carbon finish and single-speed belt drive, you’ll slip easily under the radar. trekbikes.com

2 cannondalesynapse carbon dura ace, £4,499After a few miles riding a thoroughbred race bike on the City’s pothole-ridden roads your spine will be begging you to jump off and hail a taxi. Not so with the Synapse Carbon, designed to provide a silky smooth ride on even the most brutal of London’s Tarmac. cannondale.com

3 specializedroubaix expert, £1,699.99The Paris-Roubaix race is one of the toughest challenges in cycling – a 260km slog through mud and over ancient cobbles nicknamed ‘the Hell of the North’. The Roubaix Expert is Specialized’s answer, and the perfect steed for negotiating the hell of north London. specialized.com

4 timerxr, £6,299.99Packing more carbon than a coal mine and running Campagnolo’s nonpareil Super Record groupset, the RXR is a thing of beauty and ability. And if it’s good enough for the Bouygues Telecom team to ride in le Tour, it’s certainly good enough for you. chainreactionycles.com

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HEADLINE GOES HERSUBDECK

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ASICS GT-2140 £851 One of the most popular runners; the soft-foam sockliner reforms after every run. pioneersrunning.com

GARMIN FORERUNNER 405 £260 2 Loaded with training features, this training watch monitors your time, distance, pace, calories burnt and heart rate. garmin.com

MOTOROLA S9 HEADPHONES £99 3 Wrap-around wireless headphones mean you can run free of wires. motorola-shop.co.uk

SAUCONY TRIUMPH 64 £90 Designed for high mileage, Pro-Grid cushioning from Saucony gives amazing impact absorption from heel to toe. pioneersrunning.com

ADISTAR GORE WINDSTOPPER 5 JACKET £85 A lightweight shell with pockets in all the right places, including one for your iPod. pioneersrunning.com

EMMA TAYLOR’S top picks for running like a proBORN TO RUN

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HEADLINE GOES HERSUBDECK

BEST FOOT FORWARD

WHEN IT COMES TO RUNNING, IT’S ALL ABOUT FINDING THE SHOE THAT FITS…

FINDING THE RIGHT running shoe is proving to be a key factor in getting the most out of your run and minimising the risk of injury.

Gait analysis (a study of human walking) is now being commonly used in sports to help people run more effi ciently, identifying posture- or movement-related problems by monitoring foot and ankle movements while running.

The analysis involves running on a treadmill for ten seconds with a video camera fi lming your feet and ankles to record your gait cycle. This is relayed to a laptop where slow motion and freeze frames are used to assess your running style and pronation (the inward roll of the feet). Key to the analysis is identifying any

overpronation (when your feet roll in too much), the cause of many common running injuries.

Leigh Gatland, of Pioneers in Clapham, has been using the technology in store to help runners fi nd the right shoe for their individual style – ensuring the chance of running-related injuries, such as shin splints, Achilles tendonitis and lower back pain, are kept to a minimum.

So although it might be tempting to grab your old trainers and hit the road to kick start your New Year’s resolution, it’s well worth checking that you have a running shoe matched to your style – vital if you want to get the most out of running and keep to your resolution past February. ■ pioneersrunning.com

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The Chelsea Club is london’s finest health club for adults. Located off the Fulham Road in SW6, the club was refurbished just under a year ago and combines state-of-the-art-facilities with world class service and a discreet atmosphere.

Looking to redefine your shape after the onslaught of Christmas mince pies? Get your heart rate pumping with Techno Gym equipment and a built-in personal development system that lets the personal training team monitor your progress and

recommend next steps. For those who would rather run outdoors, you have the option of doing your cardio on the 200m external suspended jogging track. If you’re a swimmer, take a dip in the Club’s 25m ozone-treated pool with five lanes and extremely low levels of harsh chlorine that allow for both a more enjoyable and uninterrupted swim.

The Chelsea Club also offers over 35 classes a week led by a team of highly trained instructors. Take part in the popular yoga or spin classes, or perhaps you want to try

The Chelsea ClubIf you want a premier league physique, there’s only one place to go: the Chelsea Club. We can’t promise you Drogba’s six pack, but it’s a good place to start...

●● If you’re a swimmer, take a dip in the 25m ozone-treated five-lane pool

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Latin dance or Sanjuro martial arts? You can also schedule private sessions in the reformer pilates studio. Whatever your preference, the Chelsea Club has something to offer.

Fancy an afternoon of pampering? The Escape Spa, also open to non-members, offers a wide range of treatments and therapies. Featuring LA-based customisable skin care brand ONLY YOURx skin care, Escape’s facials are tailor made to each customer’s individual complexion. Besides a varied range of massages, facials and waxing, Escape also

has an experienced medical team whose specialities range from physiotherapy and osteopathy to posture analysis and pregnancy treatments. Additionally, the spa is visited monthly by a Harley Street dermatologist specialising in Botox and fillers, as well as a reflexology guru who is a master of ancient Chinese techniques. Combine your treatment with a session in the Jacuzzi, the steam room, the sauna, or a dip in the plunge pool.

Unwind in the Club’s inviting lounge and enjoy a wide selection of health-conscious

food and beverages. Although this is an adult-only club, The Chelsea Club has a brand new onsite crèche opening in January for children five and under. With membership you’ll have access to free onsite parking, a dry-cleaning and concierge service, and partnerships with an array of local businesses.

The Chelsea Club is offering the first month free* and no joining fee to anyone who joins before 1 March 2010. *T&Cs apply. ■For tours and membership: call 0871 223 1212; email health@thechelseaclub.com; or visit thechelseaclub.com.

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Promotion

MANLY MEALS ▼ON WHEELS

Not for nothing do Hollywood’s fi nest have nutritionists – experts agree that eating right is the cornerstone of productive training. After all, there’s no point thrashing yourself in the gym only to go home and wolf down a heart-attack-inducing ready meal, but at the same time cooking when you’re exhausted isn’t much fun either.

The solution? Have words with Nutrichef who can design a custom menu for you, matching your body’s ideal nutrition needs for the training you’re doing with food you actually like. They’ll cater for veggies, vegans and all food allergies, and better still, they’ll make it all up and deliver straight to your door once a week, packaged up in daily meals. All you need to do is pop it in the oven and bingo: virtuous eating with no effort, no shopping and no label-reading whatsoever. Bliss.

And just in case you were worried this all sounds a bit, well, girly, frankly, one happy Nutrichef customer is Jeff Lawson, British mixed martial arts champion who is as tough as they come. So there.nutrichef.co.ukCOST: from £17.50 a day

YOUR MONEY OR YOUR LIFEHealth junkie DOUGLAS HERBERT says it’s time to push yourself fit. And if that doesn’t work, you could always try throwing money at the problem...

TRAIN LIKE BOND ◀

Ex-Marine Simon Waterson is the man behind some of the most famous physiques in movies today and is responsible for the last two James Bonds – Brosnan and Craig – not to mention 11 Bond girls, and, most recently, Jake Gyllenhaal’s muscle-bound transformation for the forthcoming Prince of Persia.

His methods, built on his time in the military and honed over the last 14 years, focus on turning regular, although often incredibly famous, people into full-on athletes, andthe results are spectacular.

They’re not easy to come by though. “People are always asking me for the ‘James Bond’ workout or whatever, but those results are impossible without a huge amount of very hard work.” However, if you can fi nd a space in his diary you’ll fi nd Waterson’s rates very reasonable, and if you do what you’re told and are prepared to work, you will see big differences.

But be warned, if Waterson thinks you’re not taking things seriously enough, you’ll soon fi nd yourself looking for a new trainer. “Clients do get binned,” he says, “but only if they won’t pull their weight.” simonwaterson.com.COST: from £125 an hour

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FLAT OUT AT ▼A STANDSTILL

If you want to cycle the big miles but don’t fancy the indignity of winter cycling gear, shivering and being soaked to the skin, then you’ll need a turbo trainer.

In their most basic form, these machines are simply rollers you fi x beneath your back wheel, letting you pedal your legs off from the comfort of your lounge. The Tacx Fortius Multiplayer virtual reality trainer however takes this idea to its ultimate expression.

Once hooked up to your PC, the Tacx lets you train with the pros, race other riders live online ride and take on legendary road courses all over the world including the Tour de France’s famous climbs. All from the comfort of your own lounge.

While providing this huge array of riding terrain, the trainer also constantly adjusts resistance to accurately simulate the climbs and descents you’re riding. A technological training gem. Don’t forget a mat for the carpet unless you fancy coating it in the oil that will fl y off your chain as you hit another high-speed stretch. tacx.com COST: £1,049

and take on legendary road courses all over the world including the Tour de France’s famous climbs. All from the comfort of your own lounge.

While providing this huge array of riding terrain, the trainer also constantly adjusts resistance to accurately simulate the climbs and descents you’re riding. A technological training gem. Don’t forget a mat for the carpet unless you fancy coating it in the oil that will fl y off your chain as you hit another high-speed stretch.

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SHEDDING POUNDS

RUN IN THE SUN ▲

Lanzarote’s warm year-round climate makes it an ideal winter training destination, especially as it’s home to Club La Santa, a resort that has made sport and fi tness its priority.

While the hotel happily caters for those wishing to snooze by the beach or loaf by the pool, it also caters for 25 different sports from triathlon to beach volleyball, and mountain biking to windsurfi ng.For every sport there’s not only more equipment than you could need if you don’t fancy bringing your own, there are also top trainers on hand to lift your game, no matter what level that you’re at.

As well as these regular, mainstream sports, the resort also holds races and boot camps focusing on different sports from marathon running and Ironman training to mixed martial arts and pilates.

No surprise, then, it’s a popular haunt for some of the UK’s top sports stars from Jenson Button, who did his pre-season training there this year, to the Irish rugby team. So you never know who you’ll be sharing a barbell, or a beer, with. clublasanta.co.ukCOST: Four-bedroom penthouses available from £400 per person,per week, in January

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HOME GYM HEAVEN ▼

Tired of wiping someone else’s sweat from the bench before settling in for your set? Bored of queuing for the remaining treadmill? Had enough of that one CD they’ve been playing for the last year? Well, if you’re feeling particularly wealthy, maybe it’s time to bring the gym home. We’re not talking a couple of foam mats and the odd dumbbell here either; this is all about building your own personal gym capable of knocking spots off even the swankiest high-end club.

Home gym specialists Clough & Clough can create whatever you want from the ground up. First, they’ll create the space you need, whether it’s in the home or a brand-new building, and then they’ll fi ll it out with your every whim from the best machines (the WaterRower, pictured below, being one of them) through to cinema-quality audiovisuals for your tunes, TV or Nintendo Wii Fit.

Company owner Matt Clough practices what he preaches, too, as a personal trainer, and will design bespoke fi tness programmes to help to ensure that you get the most from your new gym once built. cloughandclough.co.ukCOST: from £20,000

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World Champion windsurfer Nick Dempsey shares his secrets for success with Square Mile

How fit do you have to be to be a wind surfer?As fit as humanly possible, I would say.

Anything in particular?Because it is endurance sport you have to have the endurance of a 10,000-metre runner, and be quite explosive and powerful at the same time.

What is the balance between strength and endurance?It’s 70/30 endurance/strength but both are very closely linked; you can’t have one without the other. Well, you can, but you absolutely need both. If you look at the girls, they are very explosive because they are quite light. The guys are more endurance-based and not quite as explosive as the girls – but it is just because they are heavier and stronger naturally.

Can you give me a brief run down of your training schedule?It is pretty much two weights sessions a week, five three-hour sessions on the water a week and three or four bike rides (usually quite hard), which is roughly eight hours on the bike a week. Then there’s three core sessions and a lot of injury prevention stuff.

What sort of backup staff do you have supporting you?My team is great. It consists of a nutritionist, an overall coach, a physiotherapist, a masseuse and then I have the Skandia Team GBR management team that handles the bigger picture stuff. Within my team ▶

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wind surfing

▶ there are also two other sailors, Elliot Carney and Richard Hamilton, who keep me on my toes!

What do you work on in the gym normally? What is your main focus?The main focus, depending on the time of year, is strength. As the season finishes I start lifting quite heavy weights and not doing so many reps. After Christmas we move into more of a power phase – you have to be stronger before you can get powerful – and then we speed it all up and try and get more dynamic as the season starts.

Does windsurfing place more strain on your arms or legs? Or is it equal?It’s equal really. It’s a case of having the best technique to get the best out of everything. If you have bad technique then your arms might suffer but it is always the case of using your big muscle groups as efficiently as you can, so that you do not deplete your arms too badly or you don’t get back ache. It is all about balance and efficiency.

Do you take any supplements?Yes. Cod liver oil, iron, probiotics, Vitamin C and a couple of others…

What does your diet generally consist of?It is a low-fat, high-carb diet with lots of vegetables and greens.

What can you do to become a better sailor? Top tips for our readers...To really get better you have to make sure that every time you head out on the water you are working on something specific. There is no point in going sailing just for the sake of going sailing. You should goal set – and equally importantly, make sure you are hitting those goals. If you are not then you have to ask yourself why not.

What sort of tactics, if any, are involved in sailing?

It is very tactical. Obviously, you have to read the wind, you have to read the tides, the situation you are in and I suppose one of the hardest things is trying to read your opponents. You have to try to second-guess what they are going to do next so you can make the best out of different scenarios.

So yes, it’s hugely tactical. There are so many risks and so much is out of your control that half your tactics come from trying to minimise risk and trying to make sure that you’re as safe as possible. You can’t expose yourself too much. If you get that right you can then just rely on your speed and fitness to get to the top.

Where would you advise the average City boy to go to in the first instance if he is interested in getting into wind surfing?Musto supply our kit so I would first recommend looking for some warm kit at musto.com if you are considering sailing anywhere cold. Then I would hop on a plane to New Caledonia – it’s definitely the best place that I have ever been for windsurfing. Failing that, closer to home, my training base is in Weymouth, the 2012 Olympic venue, and I have just won the World Championships there. It’s a great place to sail if you don’t mind the cold! ■Nick Dempsey is a member of the British national sailing team, Skandia Team GBR. To win the chance to sail with an international-level coach please visit skandia.co.uk

●● Half your tactics come from trying to minimise risk and being safe

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Celebrating 10 Years Strengthening Londoners‘ Backs

Strength training raises your quality of life.

Call 08000 370 370 today to book your free introductory session.No Joining Fee

Kieser Training, Greater London House, Hampstead Road (opposite Mornington Cresent tube) NW1 7DF, www.kieser-training.co.uk

Join in January and receive12 months for the price of 10 (Save £ 74)

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… but not as we know it. Think of the City as your personal urban gym, says Warren Pole. With no membership fees, the world is your Oyster card

Training can fall into fixed locations too easily, especially in the heart of London. Want weights? Go to the gym. Need to run? That’ll be the nearest park. Serious cycling miles? Join the Richmond Park peloton.

We all find our training spots and then stick with them. Before you know it, these are the only places you associate with exercise and if you can’t get to them, you don’t train. But break out of this rigid mindset and you’ll find London teeming with training potential. The key to unlocking it is to think like Rocky.

Because in Rocky IV our hero gives a standout masterclass in real-world training. Dumped in the frozen snowbound Russian countryside without so much as a yoga mat, Rocky pummels himself into brutal fighting shape chopping down trees, running through snowdrifts, bench pressing horse carts and doing sit-ups hanging from roof timbers. He doesn’t care that there’s not a barbell in sight or a spin class for miles – he gets stuck into what’s available.

By contrast, his nemesis Ivan Drago trains in an underground bunker rammed with more technological wizardry than the space

shuttle. It’s impressive stuff. But if Drago had a couple of kids or the odd late night at the office his training regime would crumble because he’d never make it to the bunker.

Rocky, though, would be fine, fitting his training around whatever came up. If you need any more proof the Rocky approach works, watch the movie. Rocky wins. I rest my case. And if you adopt this approach in London you’ll find the urban sprawl is packed with training opportunities.

Take running. The London marathon is king of the capital’s running calendar with over 30,000 people taking part every year. They train for months, lap their local parks until they’re dizzy, run the race, and

then patiently wait another 12 months to do it all again.

Which is madness because the course never closes. Just check the route online, grab a water bottle and away you go, anytime you like. All with the added benefit of not having to dodge giant chickens, queue for overflowing chemical toilets or listen to cheery spectators helpfully telling you it’s “not far now” when you feel like coughing up a lung.

Alternatively, spend some time online working out your own new routes. If you are running big city miles though, you’ll be working your joints hard so replace your trainers more often and be aware what you’re running on. Concrete, especially paving slabs, is the worst for joint-damaging injury, while Tarmac is more forgiving. Grass is better – use it whenever possible. Sand is better still, and if you thought that was beaches only, think again – Hyde Park’s Rotten Row offers soft-sand running in the centre of the capital.

But if you’re already a hardened city runner in search of the next challenge, how about the ‘Underround’, a marathon run ▶

●● if you need any more proof the rocky approach works, watch the movie…

it’s Life gym

Running man: (left) Warren tests his runners on the cobbles by monument and Pudding Lane

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470km

Join our London to Paris cycle challenge 15 – 19 September 2010. Register for £99 and commit to raise a minimum sponsorship. The more people who join the fight against dementia the closer we will come to defeating it.

For more informationCall 0870 417 0192Visit alzheimers.org.uk/events

Alzheimer’s Society operates in England, Wales and Northern Ireland. Registered charity no. 296645

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▶ through London’s Tube stations? The brainchild of ultramarathon-running nutcase Rory Coleman, the race can be run whenever you like and involves running between 42 central London stations above ground. On arrival at each, you leg it down to a platform and back (no lifts, by the way) before heading to the next. By the end you’ll have run full marathon distance and done a huge amount of painful climbing and descending into the bargain. Sign up via the Underround link at rorycoleman.co.uk, pay a tenner and he’ll send you the official route map. The rest is down to you.

Away from running, London serves up a veritable smorgasbord of cross-training options.

Like hills: nature’s very own step machine. We may not live in a mountain paradise, but you don’t need Mont Blanc to toughen your legs – I guarantee an hour running up and down a climb as innocuous as Primrose Hill will leave you in pieces.

Even if there are no hills, there will be stairs. Anything from a flyover bridge to subway steps will do the trick, as long as it lets you run up and down constantly for at least 20 minutes. For variety, try hopping up with your feet together – a gem for working every muscle in your legs.

Superfit explorer Ranulph Fiennes is a huge stair fan and would maintain fitness during office-bound

stretches between expeditions by simply running up and down the stairs in his office block at lunchtime carrying a heavy rucksack. And if you live or work near the Monument, why not pop in for a dash up the 311 stairs to the top as you run by? It only costs three quid, and the view at the top’s a peach.

Next stop is the park. You’ve probably been here before running laps but what about the rest of it? There’s a whole gym in there waiting to be unleashed.

Like benches. Truly superb for incline press-ups (feet on the floor, hands on the bench, works the upper chest), decline press-ups (feet on the bench, hands on the floor, works the

lower chest) and reverse dips (hands on the bench, feet on the floor in front of you, works the triceps).

Or the grass. Perfect for lying on, this is also miraculously similar to the flat matted area in your local gym, but without the rubber-limbed yoga showoffs. All of which makes it perfect for planks – lie on your front facing the floor and lift yourself onto your elbows and toes. Now hold yourself ruler-straight, and wait. England rugby players manage six minutes, any more than three is going some. This is one of the best exercises there is to strengthen every muscle in your core.

Even trees come in handy. Find a good straight one and simply ‘sit’ ▶

●● an hour spent running up and down Primrose Hill will leave you in pieces

city ciRcuit: (clockwise from top) monument; Primrose hill; the capital Ring

Squaremile 21squaremileclub.com

guide urban gym

▶ against it with your back straight, arms folded, and thighs parallel to the ground. Then hold, until your quads give way and you topple to the floor in agony.

Throw in a few squat thrusts, star jumps and burpees (ridiculous name, horrific exercise: this is a squat thrust with a star jump tacked onto the end of every repetition), and you’ve created a very handy strength session. For maximum results, top each circuit off with two or three minutes’ skipping. This will help burn the lactic acid built up during the circuit, allowing you to work harder and better for the next one and maximising the fruits of your labours.

Or if you’d rather share your pain with like-minded souls, British Military Fitness (britmilfit.co.uk) run excellent outdoor courses in all of

London’s parks and offer a free trial, if you think you’re ’ard enough.

Finally, cycling. Lycra-clad road riding fiends can get their flat-out fixes by creating city laps of their preferred length using online maps, and riding them as the city sleeps. Canary Wharf by night is great, as is the West End by sunrise on a weekend morning.

London even caters to mountain bikers, proving you don’t have to hit the sticks for your cross-country fix. For a good example, try the Capital Ring. Promoted by TfL for walkers, but perfect for two-wheelers, this is a network of largely off-road paths such as canal-side stretches and nature reserves that encircle London.

Not only does it cross beautiful hidden gems of rural greenery in the heart of the capital, it’s 78-miles long. Enough for the hardiest of cross-country cycling freaks, and a serious challenge for more deranged runners.

Mix this little lot in with your regular training and you’ll create a more balanced training programme that’s even easier to fit around your life, whatever it throws your way. Remember, the City is your playground. Use it well. ■

night RideR: Warren takes advantage of the empty roads around canary Wharf and cabot square

●● The capital ring is a network of off-road tracks such as canal paths

22 Squaremile squaremileclub.com

guide urban gym

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19 venues in London!

200x250 Layout.indd 1 15/01/2010 07:38:08

NEW YEAR - NEW GOALS?BIKE & RUN’S NEW LONDON STORE HAS EVERYTHING YOU NEED TO ACHIEVE IN 2010.

• Dynamic Bike fitting with latest Dartfish video technology & experienced staff

• Triathlon & road bikes, plus custom builds from leading brands

• Running video gait analysis via Dartfish software & extensive shoe choice

• Cycle Accessories and Servicing

• Wetsuits and latest Triathlon kit

www.bikeandrun.co.uk020 8883 5945 / bikeandrun@live.co.uk134 High Road East Finchley, London, N2 9ED

‘As you can see we invested 100% of our budget into the latest Dartfish video technology,so couldn’t hire a graphic designer for this advert, but when you book an appointmentfor your bike fitting & running analysis we think you will approve!’ (The Bike & Run team)

200x250 Layout.indd 1 15/01/2010 07:43:27

There are no two ways about it, if you want to achieve a lot quickly, you have to put in some serious effort. This ultimate fat-burning programme is unapologetically intense and will test your major muscle groups under high resistance to promote as much muscular utilisation as possible. If you follow this programme, every one of your muscle fibres will actively be burning calories for you. (If you have any history of high blood pressure or you have any other concerns about your health you should consult your GP to check that you are safe to exercise.) ■ mattroberts.co.uk

workout programme

DAY EXERCISE TIME

Monday Walk or Cycle 60 minutes

Tuesday RunExercise programme A

30 minutes

Wednesday Walk or Cycle 60 minutes

Thursday RunExercise programme A

30 minutes

Friday Walk or Cycle 60 minutes

Saturday RunWalkExercise programme A

45 minutes15 minutes

Sunday Run Walk

45 minutes15 minutes

MaTT roberTs offers his fat loss plan for losing the Christmas pounds

be a gYm CLaSS Hero

ExErcisE programmE a

1. altErnating lungEs with Ball rotation (30 lungEs)Step forwards a stride length into a lunge position, with both knees at 90 degrees. Now rotate your body while holding a weight or weighted ball straight ahead of your chest. Repeat the movement on alternating sides as you walk through a number of lunges.

2. Body lift (25 rEps)Lie on your back, with your feet on a chair or bench, keep your knees at a 90 degree angle. Raise your bottom off the ground to a point where you have a straight line from your knees, through your hips, to your shoulders. Squeeze your buttocks as you lift.

3. stEp ups (20 Each lEg)Keeping one foot on top of a bench or chair at all times, step up onto the platform, touch the top of the platform with the foot and return back to the ground, retaining the same foot on top throughout. Repeat the movement.

4. skipping (2 minutEs)Skip at a fast, controlled rate, using a low-level jump.

Repeat 1,2,3 and 4 for three sets

5. tricEp dips (20 rEps)With the ‘heel’ of your hand on the edge of a bench or chair, extend your legs ahead of you, as though in a sitting position with your bottom unsupported. Bend your elbows so that your bottom lowers towards the ground, until your elbows reach 90 degrees. Take three seconds per repetition.

6. singlE arm shouldEr prEss (15 rEps)Sit on a bench, or ideally a Swiss ball, and start with your arm straight above your head, holding a dumbbell. Bend the elbow to 90 degrees so that the elbow is level with your shoulder at the lowest point in the move. Press back up to the start position and repeat.

7. singlE arm row (15 rEps)Position yourself on one hand and one knee on a bench, with a supporting leg on the ground. Hold the dumbbell in a position that allows your arm to ‘hang’ beneath you towards the floor. Bend the elbow and pull the dumbbell towards your chest, keeping your elbow as the highest point in the move. Lower and repeat.

8. singlE arm pEc fly (15 rEps)Lie on your back on a bench or Swiss ball with a dumbbell in one hand and your arm reaching straight above you towards the ceiling. Keep your elbow very slightly bent at all times, lower your arm out to your side in a crucifix position (but for just one side). Control the movement, keeping it slow. Raise back to the start position and repeat.

Repeat 5,6,7 and 8 for three sets.

squaremile 25squaremileclub.com

guide fitneSS programme

NEW YEAR - NEW GOALS?BIKE & RUN’S NEW LONDON STORE HAS EVERYTHING YOU NEED TO ACHIEVE IN 2010.

• Dynamic Bike fitting with latest Dartfish video technology & experienced staff

• Triathlon & road bikes, plus custom builds from leading brands

• Running video gait analysis via Dartfish software & extensive shoe choice

• Cycle Accessories and Servicing

• Wetsuits and latest Triathlon kit

www.bikeandrun.co.uk020 8883 5945 / bikeandrun@live.co.uk134 High Road East Finchley, London, N2 9ED

‘As you can see we invested 100% of our budget into the latest Dartfish video technology,so couldn’t hire a graphic designer for this advert, but when you book an appointmentfor your bike fitting & running analysis we think you will approve!’ (The Bike & Run team)

200x250 Layout.indd 1 15/01/2010 07:43:27

Virgin London Marathon • BUPA 10,000 • Royal Parks Half Marathon • British 10k

Great North Run • New York Marathon • Berlin Marathon • Chicago Marathon

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200x250 Layout.indd 1 14/01/2010 10:56:49

what’s up doc? Er… nothingAn MRI scan seemed the perfect way for Martin Deeson to see what damage he’s done...

there is an expression in medical circles that sums up most of us and our relationship to health. “The worried well,” they call us – meaning those of us, mostly it has to be said, overweight middle-aged men who, while thankfully entirely free of any major medical problems, are somehow deep down convinced that we are about to cark it before the age of 50.

Every time we hear of someone being diagnosed with cancer or unexpectedly dropping dead from a heart attack it makes us reach for a pint and a fag, or a pork pie and a large scotch, to silence the screaming hypochondriac within. Aches and pains magnify themselves in our minds until we are convinced that it is only a matter of time before we are diagnosed with a life-terminating condition, and any attempt to look up symptoms on the internet only leads to a growing sense of hopelessness as every web page seems to lead to the conclusion that, yes, it’s time to put our affairs in order.

If there was any reason to invest in a full body scan, then peace of mind alone would justify the expense

(surprisingly reasonable, by the way, at £1,290). More seriously there are many conditions (lung cancer being chief among them, but it is far from the only one) that only ‘present themselves’ (in other words reach the point where they show a symptom that makes you run to the doctor) when it is too late – and hence their mortality rate is very high.

The heart, of course, is the main worry for many men, and being told what the inside of your arteries look like can give you a warning that lifestyle changes really are needed, or, in the case of some lucky devils (like yours truly) give you a clean bill of health when it was least expected.

The process of having a scan is quick and painless: I went for the total body scan – from the top of my head to just below the groin. Four hours after I arrived at Prescan’s smart City offices I was presented with a CD-Rom of images covering everything from my brain to my prostrate gland and a thankfully clean bill of health.

Going through the MRI machine itself was no more unsettling than lying on a comfortable bed, listening to music while the machine moved around me, and all for considerably less than the price of a few days away in a swanky country house hotel.

And best of all? I came out of it knowing that, against all the odds, I had got away with a lifetime of abuse. Now, it’s time to get fit... ■Prescan UK Ltd, The City of London Medical Centre, 11-13 Crosswall, EC3; 0845 257 0012; info@prescan.co.uk

●● Peace of mind alone would justify the expense…

squaremile 27squaremileclub.com

guide body scan

BEFORE AFTER

For the past decade, martin deeson has been avoiding smiling in public. Now, thanks to the London Smile Clinic, he just can’t stop grinning...

cROwning glORy

“smile and the whole world smiles with you,” they say. “Grimace like Shane McGowan,” they might have added, “and you’ll probably end up grimacing alone.”

I may not have been alone when I had bad teeth but I was certainly so self-conscious that when they took the ‘before’ picture (above, left) the photographer had to place a knee on each shoulder and prise my lips apart with a crowbar to get me to reveal the inner chaos. “Teeth that would make an American scream,” was how a journalist friend of mine once described them in the Evening Standard, when she felt it necessary to refer to her dining companion’s smile in a restaurant review. Thanks for that.

To his eternal credit Dr Tim Bradstock-Smith, the man who founded the London Smile Clinic in 1999, didn’t scream the first time he peered into my mouth. The only UK dentist to achieve American Academy of Cosmetic Dentistry (AACD) Accreditation in the last ten years (and what the Americans

don’t know about cosmetic dentistry isn’t worth knowing) and the only practice to ever win ‘Private Practice of the Year’ twice, I was clearly in the hands of the capital’s foremost experts.

Crowns on my top teeth and veneers on my lowers transformed my smile. Four dental implants closed the gaps left by my missing teeth and remarkably soon I was able to smile again with confidence.

After all, in the current climate, what is the point in networking for new contacts if when you meet them, you do so with a napkin clamped to your mouth like a security blanket? ■The London Smile Clinic, Ground Floor East, 40-44 Clipstone Street, W1W 5DW; 020 7255 2559; londonsmile.co.uk

●● i was clearly in the hands of the capital’s foremost experts

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200x250 Layout.indd 1 15/01/2010 10:17:46

Ian Jackson is a Sergeant withDerbyshire Police. He works long hoursincluding overtime and shift work, here hetalks about how the supplements in theEladon range have provided great benefits tohis health and well-being. Here's Ian:

Tell us about yourself...I've been with Derbyshire Police for over twentyyears, I'm dad to Hannah and Luke, busy doingup my new house, and in my spare time (whatspare time I have!) I compete as a Triathlete. Ihave a very busy lifestyle which involvestraining every day.

What would be a typical day for you as far astraining goes?Well, I cycle or run to the pool most mornings,where I train for an hour before I start work.Then after work I run or cycle home so thatevery day I am training in all three of mytriathlon disciplines. I know it sounds a bitobsessive but I really enjoy it!

How did you hear about the Eladon range forAthletes?I met Alison from the Eladon Team when shecame to support the National Police TriathlonChampionships last September. I got chattingto her about my lifestyle and as winter wasapproaching I was interested to hear about thebest ways to stay well through the season.

I work a lot of long days, including weekendsand nights so I often find that I train at badtimes of the day. There has been many a timewhen I have come in from a night shift andgone straight out running just to fit it in, so ifI'm very tired then that's when I find myselfgetting run down more.

Would you recommend our products?Since September I have been trying a fewdifferent products from the range. Mycolleagues and running buddies have struggledthis winter, but I've managed to avoid the usualproblems and feel absolutely great. I decided itwas worth a try and have found that theproducts really suit me, so yes defintely.

Which of our products have you introduced toyour routine?Elagen Sport, it really staves off the nastycoughs and colds I would normally get throughthe Winter. My recovery after training andcompeting is so much better. Because I am ableto train more, I am doing more, and so my timesare really coming down - better than they'vebeen the last few seasons. I'm really pleased.

The new product in the range, Beta Alanine -it's really working for me. It pushes back theonset of lactic burn, which means I can trainharder, more frequently and for longer - I'mable to train more than I have for years.

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I'm also getting huge benefits from JointFormula, I have recurring knee problems thathave greatly improved. I'm a heavier runner soI put a lot of pressure on my joints. Finally (!)I've just started with Olive Leaf Extract to keepchest infections and cold sores at bay.

What is your strongest Triathlon Discipline?Bike - definitley. I'm a bit of a fat lad and it's thesection of the race that has the least impact onmy legs. The Bike is where I make up for losttime and always enjoy it the most. The swim isalways fun in races in hot countries, but not somuch in the UK!

What are your plans for 2009?This year will be a busy one for me,inlcuding afull and half ironman. I have a lot of racescoming up with Hatton Darts Running Club,

the Derbyshire Police Cross Country Team andthe Today's Runner Cross Country League. I'mgoing to carry on taking Eladon products,

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200x250 Layout.indd 1 14/01/2010 11:04:08

Cruel runningsOur intrepid publisher Tim Slee travels to Grand Cayman to take part in a marathon sans pareil. Well, a half marathon in his case...

There’S no denying that lounging around in the winter sun comes as a welcome break at the end of a hard year. But after a few days gorging on hotel food and working your way through the local cocktail list, you might start to feel a little overindulged – a little guilty, perhaps. So how about running a marathon, then?

During a trip to the Cayman Islands this December, I stumbled – quite literally – upon the Cayman Islands Marathon. This isn’t just any old marathon: the heat and humidity are ridiculous. Because the sun is so strong during the day, you have to get up in the middle of the night – 3.30am, to be exact – and make your way down to the start line for a pitch-black start at 5am. It’s so dark that the organisers pin flashing lights to all competitors – not so you can see where you’re going, but to stop any cars ploughing into you by accident.

To give you a better idea of the conditions (and my own fitness levels) I managed to get through 30 bottles of water on the course: 15 were drank; 15 went over my head. And that was just doing the half-marathon.

Don’t get me wrong – it’s still one of the most amazing runs I’ve done. It helps that it’s flat the entire way around. It’s also well timed in the marathon calendar, as either a wind-down from the last season or a wind-up to the next. The views along the way are magnificent: there couldn’t be a more picturesque backdrop than the azure waters and vivid reefs – although, it’s far too tempting to dive in and cool off.

The best bit about the run is the end – not just because you’ve made it, but because they offer you a beer as soon as you cross the finishing line. I took two. Only in the Caribbean… ■Next year’s Cayman Islands Marathon and Half Marathon is on 5 December 2010.020 7491 7771; caymanislands.co.uk; 209events.com

●● The views along the way are magnificent: it couldn’t be more picturesque running man: Tim floats over the finishing line

Life’s a beach: white sands of grand cayman

squaremile 31squaremileclub.com

Marathon Man

2010 Fitness Diary Emma Taylor on the top sporting events in the UK and beyond

DATE EVENT NOTES

13 January -7 February

Arctic Survival Challenge A once-in-a-lifetime opportunity to live like a bear... or at least Bear Grylls. This Arctic escape is a survivalist fantasy, and funds go to the British Red Cross. redcross.org.uk

7 March Barcelona Marathon Perfect excuse to combine a good run with a European mini-break. barcelonamarato.es

14 March Adidas Silverstone Half Marathon

You might not be able to beat Schumacher’s lap record, but this might be your only chance of completing a lap of the British Grand Prix track. adidashalfmarathon.co.uk

16-18 April Swimathon 2010 The world’s biggest fundraising swimming event hits hundreds of pools across the UK. More than 15,000 swimmers will raise around £1.5m for Marie Curie Cancer Care. Even Duncan Goodhew will be doing it. Sadly. swimathon.org

18 April Brighton Marathon Take your place in history by running in this inaugural coastal marathon. It’s fast and flat, and there will be huge crowds to cheer you on. Plus, it’s an easy train ride back to the City so you can begin your post-event gloating asap. brightonmarathon.co.uk

25 April Virgin London Marathon The big one! Okay, so even Joe Bloggs in Accounting has done the London Marathon. Blindfolded. Dressed as Harry Potter’s wand. But it’s definitely one that you need to tick off the list. virginlondonmarathon.com

16 May Etape Caledonia This 81-mile cycling event is the only closed road route in the UK. Over 3,000 cyclists from around the UK take to the scenic roads of Highland Perthshire in order to raise money for Macmillan Cancer Support. macmillan.org.uk

23 May BUPA Great Manchester Run If you have to go to Manchester than at least do it for a good cause. greatrun.org

31 May BUPA London 10000 Perfect if you’re still in shape from the London Marathon. london10000.co.uk

3 June Spanish 24hr Ultra Marathon Not for the faint-hearted, this extreme 24-hour ultra-marathon takes in temperatures as high as 45ºC, with long and plentiful climbs across the Spanish countryside. Well, at least there are nice views along the way. redcross.org.uk

6-7 June Mazda Blenheim Triathlon Jog around Blenheim’s historic grounds. Sponsorship by Mazda seems a little mean though – it would take you a lot less time to drive around. theblenheimtriathlon.com

18-19 June iPLOD challenge Get a team together for a 50km team walking challenge in support of Action Medical Research. Kicking off at midnight, this is a serious endurance challenge. When you’re about ready to kill one of your teammates just keep reminding yourself that you’re doing it all for a good cause. action.org.uk

11 July Asics British London 10k Ideal if you’re not up to a half-marathon. thebritish10klondon.co.uk

31 July 2010 Adidas Thunder Run 24hr Don’t worry: this particular 24-hour race can be run as a relay (teams of two, five or eight members) so not all the pressure is on you. tr24.co.uk

7-8 August London Triathlon The world’s largest triathlon offers the Super-Sprint, Sprint or Olympic distance race. Only the properly fit need apply for the latter. thelondontriathlon.co.uk

19 September BUPA Great North Run Spice things up by taking a leaf out of the locals’ Friday night tradition and run around in a mini skirt and stilettos. Concept not limited to women. greatrun.org

25-26 September Berlin Marathon 40,000 runners and around 8,000 inline skaters will fill the streets of the German capital on the last weekend in September. The course is known as the fastest in the world and is basically one big sightseeing loop of the city. real-berlin-marathon.com

26 September Run to the Beat The course has been set with various stations at which live music is played. An ideal solution if you’ve forgotten your iPod. runtothebeat.co.uk

10 October Royal Parks Half Marathon 13.1 miles through four amazing Royal Parks with people of all shapes and sizes in this fantastic run taking in all the best bits of London the Marathon misses. A good warm-up to doubling your distance in 2011? royalparkshalf.com

10 October Chicago Marathon ER has finished now, so if you twist your ankle you’re on your own. chicagomarathon.com

24 October Great South Run Southern fairy pretender to the Northern monkey original. greatrun.org

7 November ING New York Marathon 2010 What a way to end a Marathon year – and get some early Christmas shopping done while you’re out there. nycmarathon.org

32 Squaremile squaremileclub.com

guide

32 Squaremile squaremileclub.com

guide Diary 2010

ONLY GOOD VIBES.Synapse Hi-Mod: with its SAVE technology – Synapse Active Vibration Elimination allows a precise, effective ride even on long and fast ones. The Synapse HiMod, the choice of Liquigas riders on the pave of the spring classics is also elected as the ‘Sportive Bike of the Year’ by Cycling Weekly. Win with comfort.

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200x250 Layout.indd 1 15/01/2010 10:29:16

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