Rob Kemp
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freelance journo, @WSC_magazine @MensFitnessmag @cyclingweekly - Author: Burning Up, Frozen Out. Expectant Dad's Survival Guide & more - see website
Articles by Rob Kemp
'My surgeon told me that without the muscle mass around my neck and shoulders, I would probably have died': Why every cyclist should add strength work to their training
When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit: Future Cyclists will happily spend thousands on carbon upgrades, skip dessert, and dodge the weights room – all in pursuit of the lowest possible weight. On paper, it makes sense: gravity is the enemy, and every extra kilogram is a penalty. But what if this obsession is actually making you slower, weaker and more fragile?
Time-crunched training: 10 expert tips to make every second count
When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit: Future 1. Why shouldn't time-crunched cyclists try to train like the pros? Pros train 25–35 hours a week, with around 80% spent at easy intensity to build an aerobic base. That approach doesn't translate if you only have five or six hours available.
'The biggest game-changer in the history of endurance sport was the power meter,' Joe Friel's training wisdom
When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit: Training Peaks For more than four decades, Joe Friel has been one of the most influential voices in endurance sport. Long before training metrics, training with power, and performance dashboards became part of every cyclist's vocabulary, Friel was helping athletes understand how to train smarter, recover better, and reach their potential.
Your 80-year-old self will thank you for doing these 5 simple midlife exercises
10 hours ago Humans lost most of their visible body hair a long time ago. That’s the baseline condition of our species. Against that background, a thick patch of hair that appears on the face, in one sex, only after puberty, is an exception that needs accounting for. The obvious explanations don’t hold up well. …
Why weight gain happens after 40 – and the truth about your changing metabolism
2 hours ago SHANGHAI, Aug. 4, 2026 /PRNewswire/ -- Innogen Pharmaceuticals (HK.2591), a biopharmaceutical company dedicated to innovative drug discovery and industrialization in metabolic diseases, today announced that its Efsubaglutide alfa manufacturing facility in Suzhou has officially passed a compliance …
‘The last interval tells the truth’: Elite riders reveal the training sessions they dread most – and value...
When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit: Future Every rider knows the feeling. It’s time for the session circled on the training plan that makes your stomach tighten just a little. The one you don’t skip – but might quietly hope will get rained off. It’s not the longest ride or the most challenging route, but it is the hardest one.
Goose hat die Jam-Band-Szene nicht bloß geerbt – sie haben sie neu erfunden
Es ist der 19. Juni im Madison Square Garden – sechs Tage nach dem ersten NBA-Titel der New York Knicks seit 1973, zwei Wochen vor der Hochzeit von Taylor Swift und Travis Kelce, und Goose sind seit 35 Minuten im Soundcheck in der legendären Halle. Die Band spielt an diesem Abend die erste von zwei Nächten, und die Probe zieht sich mindestens eine Stunde hin. Wer vier Stunden lange Zweisatz-Shows spielt, macht eben auch verdammt lange Soundchecks.
Goose Didn’t Just Inherit the Jam Band Scene — They Reinvented It Original
Skip to main content Photographs By GRIFFIN LOTZ I t’s June 19 inside Madison Square Garden, six days after the first New York Knicks NBA triumph since 1973, two weeks before the wedding of Taylor Swift and Travis Kelce, and 35 minutes into Goose’s soundcheck at the iconic venue. The band is playing the first of two dates later that night, and their practice run goes for at least an hour. You see, bands that play four-hour-long, two-set shows do long-ass soundchecks.
Goose Didn't Just Inherit the Jam Band Scene -- They Reinvented It
Goose Didn't Just Inherit the Jam Band Scene -- They Reinvented It I t’s June 19 inside Madison Square Garden, six days after the first New York Knicks NBA triumph since 1973, two weeks before the wedding of Taylor …
Men's health slumps in midlife – but these simple lifestyle changes will add years to your life
Most men don't wake up one morning in their mid-40s, overweight, exhausted and injured, wondering where it all went wrong. It happens quietly and incrementally. A missed workout here, a late night there. One more glass of wine because it's been a particularly tough week. Family commitments, the stress of work, time pressures – they all take their toll. Over time, those small compromises stack up and become something much bigger.
100 Greatest Drummers of All Time
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9 hours ago The first episode of Sugar season 2 is now streaming on Apple TV. Here’s what to expect from the show’s return. John Sugar is back on Apple TV More than two years after its first-season finale, Sugar returned to Apple TV tonight for season 2. Starring Colin Farrell (The Penguin) in the titular role of …
By Christopher R. Weingarten, Jon Dolan Verified, Matt Diehl Verified, Ken Micallef, David Ma, Gareth Smith, Oliver S. Wang, Jordan Runtagh Verified, Hank Shteamer, Steve Smith, Brittany Spanos, Kory Grow Verified, Keith Harris, Richard Gehr, Jon Wiederhorn, Maura Johnston Verified, Andy Greene Verified, Rob Kemp Verified
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World Cup footballers’ most unhinged health habits – from Ronaldo to Messi, raw milk to chicken feet
Non-Statin Ways To Lower Your Cholesterol That Doctors Actually Recommend If your last cholesterol check came back higher than you’d hoped, take a deep breath—you have options. Plenty of women want to try something other …
"Training adaptation thrives on challenge, but only when recovery keeps pace"; how everyday stressors can affect your riding
Lasting fatigue and poor adaptation and recovery could signal iron deficiency. Whereas homeostasis is the body's attempt to keep vital signs within a very tight, static range, allostasis is the active process of adaptation. Allostatic load is the body's running total of stress. Every challenge - a hard training ride, poor sleep, work pressure, illness, travel, even emotional strain - triggers stress systems whose purpose is to adapt and reach a 'new normal'.
"Training adaptation thrives on challenge, but only when recovery keeps pace"; how everyday stressors can a...
When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit: Richard Butcher Whereas homeostasis is the body's attempt to keep vital signs within a very tight, static range, allostasis is the active process of adaptation. Allostatic load is the body's running total of stress.
Money, sex, retirement: the awkward conversations couples over 50 should never avoid
0:07 5 hours ago China: Goldfish gather to watch phone in China. StringersHub • 5h Jiangsu, China - April 19, 2026 On April 20, 2026, in Jiangsu, located in eastern China, a video captured an elderly woman placing a phone in front of a fish tank. Inside the tank, five goldfish appeared to enjoy watching the phone. They gathered together near the glass and stared at the screen. The person filming jokingly asked Chinese netizens whether fish could become nearsighted from watching a phone.
Visible veins: A sign of fitness or disease?
Close up of a cyclists legs with prominent veins. Veins are a vital part of the circulatory system, returning deoxygenated blood to the heart. Cyclists often have prominent leg veins due to low body fat, intense blood flow, greater blood volume – as much as three litres more than a sedentary person – and repetitive muscular contraction. While they can look dramatic, visible veins are usually a sign of efficient circulation rather than disease.
'It can negatively affect training adaptation and performance long before anaemia develops' – Is iron deficiency holding you back on the bike?
Lasting fatigue and poor adaptation and recovery could signal iron deficiency. How does blood health influence performance, energy levels and recovery? Overall blood health, especially iron status, plays a major role in endurance performance, energy levels and recovery, even in athletes who are training well and eating adequately. Endurance performance is not determined by training alone and depends on many factors, including blood health, which is frequently overlooked.
How To Train Your Brain Like A Muscle
When one muscle is weak, the body recruits others to compensate. At first, it works, but over time those secondary muscles – that were not meant to bear that load – become inflamed and painful. “The solution isn’t more rest, stretching or temporary relief, it’s strength.” says psychologist Nick Wignall. “The same pattern shows up in our mental lives.” We treat symptoms – anxiety, low mood, insomnia – with soothing strategies, quick fixes or avoidance.
How much can your diet slow down ageing?
6 hours ago Five experts weigh in on exercise form, how much and how often to lift, whom to ask for help and how to do a pull-up correctly. Strengthmaxxing, like spring, is in the air right now. Everywhere you look, someone’s lifting. Celebrities, influencers, scientists, aging, shirtless rock stars and Cabinet …
Irresistible tech or meaningless data: are body sensors the next frontier in marginal gains?
In the arms race for marginal gains, it's irresistible tech. Real-time data promises to let riders see inside themselves: how their lungs, hearts, muscles and even hydration levels are coping with the load. But are these new monitors genuine game-changers or merely expensive add-ons? Do they provide truly useful data or just distracting noise? Temperature sensors In the case of real-time core-temperature monitoring, it's something that has moved from Olympic labs to everyday cycling.
13 Ways To Spring Clean Your Life
One day offline will recharge your batteries and help you live in the moment, rather than through the screen, so try a phone-free policy to refresh your social get-together. “Try ditching the screen at least an hour before bed and especially between the hours of 10.00pm and 4.00am,” says Hector Hughes, co-founder of the digital detox break specialist Unplugged.
Sitting at a desk all day while you work? This is how it could affect your riding and general health
A cyclist suffering from back pain while riding. Desk job syndrome describes the mix of aches, pains, stiffness and fatigue that come from long hours sitting with less-than-ideal posture. With around 80% of office workers sitting for between four and nine hours a day - spending 70-85% of their working time seated - it's the equivalent of about 70 fully sedentary whole days each year for anyone with a desk job.
'The key is remembering it’s not PlayStation – riders don’t always have perfect legs': Adam Blythe talks commentary, style and TV subscriptions
Adam Blythe. Adam Blythe, 36, was born in Sheffield and raced from a young age with Sheffield Phoenix club. He enjoyed a decade-long professional career from 2010 to 2019, earning a reputation for his sprinting strength, sharp tactics and infectious personality. Racing for top teams including BMC Racing Team, Orica–GreenEdge, Tinkoff and Lotto-Soudal, he claimed standout victories including the 2014 RideLondon-Surrey Classic and the road race at the 2016 British National Road Race Championships.
'Don't die of embarrassment': Why men need to check their risk of prostate cancer – and not worry that cycling is a factor
Portrait image of Chris Hoy in front of a black backdrop bearing Zwift and Rapha logos. When Sir Chris Hoy revealed that he had been diagnosed with stage-four prostate cancer in September 2023, aged just 47, the shockwaves reached far beyond the velodrome. Here was Britain’s most decorated Olympian – the embodiment of supreme fitness – confronting a killer disease that affects one in eight men in the UK.
What if everything we thought we knew about training intensities was wrong?
It’s a simple, compelling message – especially in an era obsessed with data purity and perfect zone distribution. But what if everything we thought we knew about how to divvy up our effort across the week was wrong? Tempo training is the key to real-world endurance (Image credit: Unknown) Steve Neal, a Canadian coach with 37 years in endurance sport, doesn’t believe in a single “one-size-fits-all” model.
Marginal gains or major risks? Introducing and assessing cycling's latest training hacks
What it is: If you’ve scrolled through Instagram reels of athletes training with thick straps wrapped tightly around their limbs, you’ve probably seen blood flow restriction (BFR) in action. It involves using specialised cuffs or bands to partially limit blood flow to working muscles during exercise.
Building muscle might just be the best way to improve your riding; especially as you age
Unless you take action, the natural decline in muscle mass (sarcopenia) proceeds at about 1% per year after hitting 30, increasing to 2-3% per year beyond 60. For men, it comes on the back of the body's natural drop in testosterone production and is only worsened by changing lifestyle factors—kids, career, sedentary downtime, etc.
my list just keeps growing
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From comedy king to Marvel muscle – how Sacha Baron Cohen got seriously fit
Microsoft Cares About Your Privacy Microsoft and our third-party vendors use cookies to store and access information such as unique IDs to deliver, maintain and improve our services and ads. If you agree, MSN and Microsoft Bing will personalise the content and ads that you see. You can select ‘I Accept’ to consent to these uses or click on ‘Manage preferences’ to review your options and exercise your right to object to Legitimate Interest where used.
From comedy king to Marvel muscle – how Sacha Baron Cohen got seriously fit
Microsoft Cares About Your Privacy Microsoft and our third-party vendors use cookies to store and access information such as unique IDs to deliver, maintain and improve our services and ads. If you agree, MSN and Microsoft Bing will personalise the content and ads that you see. You can select ‘I Accept’ to consent to these uses or click on ‘Manage preferences’ to review your options and exercise your right to object to Legitimate Interest where used.
“If you don’t keep up physically, you fall behind”
Microsoft Cares About Your Privacy Microsoft and our third-party vendors use cookies to store and access information such as unique IDs to deliver, maintain and improve our services and ads. If you agree, MSN and Microsoft Bing will personalise the content and ads that you see. You can select ‘I Accept’ to consent to these uses or click on ‘Manage preferences’ to review your options and exercise your right to object to Legitimate Interest where used.
World record breaker Will Goodge on conquering Australia and silencing the doubters
Microsoft Cares About Your Privacy Microsoft and our third-party vendors use cookies to store and access information such as unique IDs to deliver, maintain and improve our services and ads. If you agree, MSN and Microsoft Bing will personalise the content and ads that you see. You can select ‘I Accept’ to consent to these uses or click on ‘Manage preferences’ to review your options and exercise your right to object to Legitimate Interest where used.
'My motivation remains simply seeing how far I can go' - Rhianna Parris-Smith on training, Cadbury's chocolate bars and finding balance
Rhianna Paris Smith leads the British sprint squad. At 22 years-old Rhianna Paris-Smith already has international titles under her belt. The Team Inspired rider is a Junior European Champion in both the time trial and team sprint, and last year came first in the National Track Championships. Rob Kemp caught up with the young rider as she looks ahead to a summer of racing. What does a typical training day look like for you? Right now, we're in our general preparation phase.
"Managing the tough times was just as important as celebrating the good ones." Luke Rowe on life as a Road Captain
Luke Rowe wearing SunGod sunglasses. Luke Rowe enjoyed a 13 year career in the pro peloton, the duration of which he was at the same team; formerly Team Sky, now Ineos Grenadiers. The Welshman was elevated to the position of Road Captain early in his career and became a lynchpin of one of the biggest, and for many years the most successful, team in the sport as the won the Tour de France seven times in eight years with four different riders.
A word of warming: how to make sure you’re warmed up before you start running
When you buy through links on our articles, Future and its syndication partners may earn a commission. A warmup can prepare you physically and mentally for a run, and help prevent injuries. | Credit: Getty Images / SolStock Footballers, golfers, stand-up comedians, TedTalkers and even darts players do it these days. Putting yourself through a warm-up session before training, performing or competing is de rigueur across most sports disciplines and beyond these days.
A word of warming: how to make sure you’re warmed up before you start running
2 days ago Protesters disrupt London Marathon with powder demonstration on Tower Bridge This is the moment protesters disrupted the London Marathon by throwing red powder on Tower Bridge. The incident happened at around 10.35am on Sunday (27 April), as the men's elite runners approached the bridge. The demonstrators, linked to the Youth Demand group, entered the race route after jumping the barriers.
I used visualisation to help me lift more – and this is the technique I used
Microsoft Cares About Your Privacy Microsoft and our third-party vendors use cookies to store and access information such as unique IDs to deliver, maintain and improve our services and ads. If you agree, MSN and Microsoft Bing will personalise the content and ads that you see. You can select ‘I Accept’ to consent to these uses or click on ‘Manage preferences’ to review your options and exercise your right to object to Legitimate Interest where used.
Hitting the heights: top tips for trail running at altitude
When you buy through links on our articles, Future and its syndication partners may earn a commission. Running tourism appears to be enjoying some time in the sun, with searches for “marathons in Europe” soaring by 73% year-on-year and online search volumes for “running holidays” up 55%, as more travelers combine fitness and adventure while abroad. “Scenic Runs at Altitude” also feature in the most desirable activities to do abroad according to a survey carried out by Icelandair.
Put the spring in your step: as the weather gets warmer, check out these 12 memorable trail running challenges in the UK and Europe
When you buy through links on our articles, Future and its syndication partners may earn a commission. How about attempting the Ultra-Trail Snowdon this spring?. | Credit: UTMB The recent spring equinox means the Sun is back in the northern hemisphere. That means longer days, warmer weather and the perfect excuse to hit the trails. If you’re looking to expand your running horizons in 2025, these spectacular trail running destinations across the UK and Europe could be a good place to start.
“Try, record, adjust” - ultra runner Galen Reynolds’ expert advice on finding a nutrition strategy to suit you
Generate Key Takeaways When you buy through links on our articles, Future and its syndication partners may earn a commission. Ultra runner Galen Reynolds discusses his fueling strategies for race day and beyond. | Credit: Montane Galen Reynolds has run some of the most iconic ultras in the world, including the UTMB and Montane Tor des Géants. He broke Marcus Scotney’s Montane Dragon’s Back Course Record in 2019 and won the Montane Cheviot Goat.
Life's a beach: MF talks to beach soccer star James Temple
England beach footballer James Temple is training hard for the World Cup qualifiers later this month and for a major tournament in Neom, Saudi Arabia, in November. Growing up on the Isle of Wight, where the UK’s main beach football league started, 40-year-old James, from West Sussex, switched from semi-pro grass football to beach football at 19.
How to conquer an Ironman, according to a recent finisher
Participating in an Ironman triathlon is an extraordinary challenge that demands not only peak physical fitness but also exceptional mental resilience. Widely regarded as the toughest one-day endurance event in the world, an Ironman covers a total of 140.6 miles (226.3km), beginning with a 2.4-mile (3.86km) open-water swim, followed by a 112-mile (180.25km) bike ride, and culminating in a full 26.2-mile (42.2km) marathon run.
All you need to know about sport climbing at Paris 2024
Sport climbing will feature in its second Olympics at Paris 2024 – but with a new format and riding on the back of a surge in popularity. Thanks in part to the worldwide coverage the Tokyo 2020 Games gave the sport, climbing now boasts over 25-million enthusiasts in 150 countries. “Climbing is one of the fastest-growing sports in the world,” Team GB medal hopeful Hamish McArthur told me in an exclusive interview before the Games began.
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