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KEEP FOCUSDIET One of my constant battles is keeping my weight down. A lot of that is to do with my diet – being on top of it and eating healthily, eating smart. I try to eat a lot of fi sh in the off-season as well as chicken and as much salad as possible. Everyone’s different but I stay away from heavy pastas, bread and cereal and try to eat more fruit and veg.

MOTIVATION I like training, it’s fun and it makes you feel better. I suppose if you’re tired you tend to put it off but knowing that it’s good for me and makes me feel better gets me over the line every time. I always try to train with someone because it makes it a lot easier. When I go back home I train with my brother. It’s hard work, but I’m always trying to get better.

DO OTHER STUFF [Fellow Swan] Jude Bolton and I started [clothing label] Jon Pumper a couple of years ago with another mate, Scotty Robertson, who’s a designer. It’s something Jude and I set out to do as a bit of fun and it grew from there.

It takes quite a bit of our time but Scotty works full-time and is really good. We’re heavily involved, talking with Scotty about what’s going on, what designs we want and helping out.

THE PAY-OFF Before we go away and when we come back we have a 3km cross-country time trial. Any time trial’s hard but I don’t go too badly, although longer running is not my strength. It’s a real test of whether or not you’ve kept up your off-season training.

MAN ALIVE!

A s soon as the season’s fi nished, we’re all required back at the club for medical meetings, meetings with coaches and to get our fi tness programs for the break. You sit down with the weights coach

and fi tness conditioning coach and they map out your whole eight weeks off .

First of all we have a bit of a rest – two or three weeks where you do very little and give your body a chance to recover from the year. Then you spend fi ve weeks conditioning your body so you’re ready to train at full pace.

Even during those rest weeks I try to stay reasonably active. I like walking because it’s low impact and keeps weight off . On holidays I go walking around the local area for half an hour to an hour, at least.

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THE WORKOUT

■ I get together with one of the boys, usually Craig Bolton, and we put each other through a boxing session made up of seven three-minute rounds – box for three minutes, break for 30 seconds. In between those rounds we’re doing other stuff like push-ups and crunches to keep our heart rates up.

BOXING

■ I swim maybe once a week in the off-season, just to mix it up and keep off my legs. You can get a good aerobic hit-out in the pool. It’s non-impact so you’re giving your legs a rest but you still get an aerobic endurance workout. Twice a week I try to go light on my legs so I box on Tuesdays and swim on Thursdays.

SWIMMING

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