Thommo's Social Fitness ★ Rockhampton

I post upcoming activities on my Facebook page, so follow me there to stay informed of what's happening.

Nor am I. Typical group size is 2 to 4 people.

Don't stress. We were all noobs once. You'll never be pressed to do anything beyond your abilities. And, you're a grown-up. You can always say no.

You don't need to be super-fit. Obviously, check with your doctor before commencing any new sports activity.

You'll find that your fitness and skill increases with subsequent activities, especially if you're taking other steps in your life to get healthier.

No. I've been running social rides on the roads and trails of Central Queensland, both privately and as a volunteer for Rockhampton Mountain Bike Club, Cycle4Life, and Cycle CQ since 2016.

Each type of activity has its own requirements:

• Mountain Biking
• Road Cycling
• Kayaking
• Gym

Mountain bike social rides

• You understand and accept that your safety is entirely up to you. Neither I, nor Man Thing, offer any promises for your safety, nor take any responsibility for your welfare or property.
• Your bike needs to be mechanically sound. Gears, tyres, brakes should all work well.
• Helmet and closed shoes.
• Knee and elbow protection are worthwhile, but not essential.
• If it's night, you need two lights, one for your helmet and one for your handlebars, at least 700 lumens each. Plus a tail light if any part of the ride is on road.
• Mosquito repellent highly recommended
• Water bottle, basic tools for repairs, spare tube, a pump, phone, and personal first aid kit for treating minor injuries. Don't rely on others to get you out of trouble.
• You should have at least some experience riding on mountain bike trails, and be thoroughly familiar with your bike's operation.

Road cycling social rides

• You understand and accept that your safety is entirely up to you. Neither I, nor Man Thing, offer any promises for your safety, nor take any responsibility for your welfare or property.
• Your bike needs to be mechanically sound. Gears, tyres, brakes should all work well.
• Helmet and closed shoes.
• A fully charged front and rear light.
• Mosquito repellent highly recommended
• Water bottle, basic tools for repairs, spare tube, a pump, phone, and personal first aid kit for treating minor injuries. Don't rely on others to get you out of trouble.
• You should be street-smart and follow the road rules. We'll sometimes ride on the footpath or through a park but we don't run red lights or make motorists hate us.
• I'm not a fan of bunch-rides and tight drafting. Seen too many crashes. Keep a good space between riders.

Social Kayaking

• You understand and accept that your safety is entirely up to you. Neither I, nor Man Thing, offer any promises for your safety, nor take any responsibility for your welfare or property.
• Kayak design doesn't matter. Sit-in or sit-on is fine. Rudderless or retractable rudders are best to avoid tangling in reeds or hitting submerged logs or rocks. I keep it simple with a plastic rudderless surf ski.
• Activities are held in creeks, lakes, or within a few hundred metres of the beach.
• Recommended kit: Life jacket, sun screen, hat, sunglasses, waterproof container for electronic items and food, drinking water. 500-1000ml of water for every 10kms is a good guide.
• Make sure your paddle isn't cracked or broken.
• Dress for comfort. Again, I keep it simple - speedos, rashie, hat, gloves, aqua shoes.

Social Gym Sessions

• You understand and accept that your safety is entirely up to you. Neither I, nor Man Thing, offer any promises for your safety, nor take any responsibility for your welfare or property.
• I rarely post gym events as they're too frequent. Talk to me if you want a gym bud.
• I use Goodlife at Frenchville. It's 24 hour and has good facilities. I suggest you don't sign up long-term until you know you'll stick with it.
• Go to at least one PT session with them to learn the basics and get some advice.
• 95% of gym-goers fail. They're the ones who sit on their phones between sets, instead of focusing, rehydrating, and preparing for their next set. If that's you, don't waste my time.
• Bring a towel. Wear proper shoes, not crocs or thongs. Dress comfortably in clothes that don't restrict your range of movement.
• Sessions are weight and resistance, 4 times a week - 2 glutes days and 2 upper body days. That's just me. You can do as few or as many sessions as you want.
• I ride to and from the gym, so that's my cardio warmup. If you want to join me, cool. If you prefer treadmill, do it before I get there.
• Circuit training and super-sets work well, which gets us done in 30 to 45 minutes.