Derek Biggs Personal Training

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Derek Biggs Personal Training

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I am an extremely motivated, versatile and determined individual that eats, sleeps and breathes sports and fitness. Over the years I’ve surrounded myself with some of the best in the industry from leading Strength and Conditioning coaches, Team GB athletes and Celebrity Body Transformation coaches. By being heavily involved in the industry itself I have been able to utilise this knowledge and experience to develop my own superior fitness process.

26/07/2026

Ironman Swansea 70.3 🏊🚴🏃🏴󠁧󠁢󠁷󠁬󠁳󠁿

Official time = 05:29:29

SWIM 1.9km 🏊 = 32:04
- My best overall swim performance, averaging 01:44 splits 👌

BIKE 90km 🚴 = 02:51:48
- A tough hilly bike route with 1,100m of climbing, but I really enjoyed it out there. I set a new best average power of 238watts for the 90km and apart from a random massive cow running down the side of the road next to me, it was a drama free ride.

RUN 21km 🏃 = 01:56:09
- The part I was most looking forward to as I feel my running has massively improved this year, but instead, I fell to bits 😅… The first 4km was fine and then all of a sudden it felt like I got hit by a train. The heat got the best of me and I just couldn’t get moving. I still got a sub 2-hour Half Marathon, but when you’re hoping to finish around the 01:30 mark, it just felt so slow.

Overall I loved racing in Swansea. The atmosphere was great, the crowd was awesome and if the run was slightly quicker, I would have got in the top 100. Oh well, still a great day out 🙌

The plan now is to get back in the gym, get some strength work back into my life & enjoy the summer 🍺… I might squeeze in another race around Oct / Nov but that’s TBC 👀

🏴󠁧󠁢󠁷󠁬󠁳󠁿✅

IRONMAN UK

17/06/2026

After just short of 8 years, my time in Gymbox has come to an end….

From joining as a PT, to progressing to PT Manager, Head of PT Education and then finally Head of PT, it’s clear to say that Gymbox has very much shaped my career in the fitness industry. Not only that, it’s played a massive positive part in my life 🖤💛

I have met and worked with so many great people along the way. I’m incredibly lucky with the journey I’ve had and I wouldn’t hesitate to do it all over again 🙏

So what’s next? ….. well I’m an entrepreneur at heart, so I’ve decided to head out on my own to start a consultancy business, with the goal of working with other operators and supporting them with their PT product.

First stop…. I’m heading back to my roots to work with the team over at Fitness First 👊

I’m very much looking forward to what the future has in store and thanks again to everyone that’s supported me at Gymbox 🖤💛

28/05/2026

Altea Training Camp 🏔️☀️

What a place! What a trip!

9 Rides 🚴
2 Open Water Swims 🏊‍♂️
1 Run 🏃
1 Rest day 💤

I originally planned to do more swimming & running whilst I was here, but my legs were too smoked from all the cycling in the mountains 😅. That’s ok though, as it enabled me to spend more time getting use to my new TT bike and experience everything that Altea had to offer 👌

This place is quite the find..… I’ve been to Benidorm quite few times on lads trips / stag dos 🍺, but I never knew cycling was such a huge thing here.

This was also my first solo trip away. I wanted to take the time before I start my new role in June to chill, do some fitness and de-Gymbox myself 💛🖤 (more on this in my next past 👀).

Big 6 weeks ahead! New Business, Cotswolds 113 & Ironman Swansea 70.3….. Let’s go! 👊

halfiron canyon canyonbikes mycanyon canyonspeedmax middledistance IM703Swansea

11/11/2025

Remembrance Sunday at the Cenotaph, followed by a few beers after 🌹

For those that haven’t known me for that long, I served in the British Army for 8 years as part of 9 Parachute Squadron, Royal Engineers. I was deployed to Afghanistan in 2008 & again in 2010.⁠

On Sundays parade & today at 11, we take a moment to remember all of those that didn’t make it back and all of those that are still suffering today.⁠

“At the going down of the sun and in the morning, we will remember them” 🌹⁠

27/10/2025

Challenge Mallorca 🏊🚴🏃🇪🇸

Official time = 04:58:52

Sub 5 achieved! What a way to close out my 2025 race season 👌

SWIM 1.9km 🏊
Probably my best overall swim performance within a triathlon. Averaging 01:45 splits & feeling confident in the water

BIKE 90km 🚴
I opted to bring my road bike instead of my TT bike for this race as I was unsure about the hills and I’ve been caught out in Mallorca before. However, I probably got that decision wrong, but I’m still happy with how the bike went. I stuck to my nutrition plan and don’t think I could have gone much faster on this hilly course. Official time was 02:44

RUN 21km 🏃
Full send! I managed to get 01:34 for the half marathon, which is my only 5mins off my PB. On the 4 lap run course, the first 3 laps felt great and then I had to hold on for dear life to keep my finishing time under 5hrs. The last 3km was savage 💀

That’s my 2025 race season done ✅

I can now enjoy my off season and start planning for 2026 👌

👏💯🔥

13/08/2025

Ironman Nice 🇫🇷 ✅

A hell of a day or a day in hell? 😅 I’m not too sure what is the best way to describe it, but I’m pleased to say that we got the job done 🥇

I dedicated so much time & energy into preparing for this event and I couldn’t be happier to get across that finish line…. I mean, I even quit drinking 🍺👀

In terms of the race itself, events don’t come much harder than Ironman Nice! A non-wetsuit ocean swim, into the hilliest bike route on the Ironman calendar, with a 4 lap Marathon route to wrap it up, all in 33 degree heat 🥵

If I was to sum up how I felt it went, I would say, I smashed the swim, I was really happy with my performance on the bike, but I just suffered on the back of end of the run lol. The heat started to get the better of me, which turned the final half-marathon into a savage mental battle, but we got it done 🏊‍♂️🚴🏃‍♂️

All of that pain just to get to a finish line and hear “Derek Biggs - YOU ARE AN IRONMAN” …… totally worth it 😏

2025 🇫🇷 ✅

28/06/2025

& here we are….. Ironman Eve!

Race brief done, bikes checked in, transition bags all hooked up and we are good to go 👀

There’s nothing else I can do apart from rest up and have a big feed.

Months and months of hard work and we finally here.

2025 🇫🇷…… let’s gooooo!

26/06/2025

The final countdown 👀

Last weeks training:

- Mon = Rest Day
- Tue = Recovery Spin
- Wed = Recovery swim
- Thur = Swim & 10km run
- Fri = 2km Swim
- Sat = Recovery Spin
- Sun = 100km Windsor ride

That’s it, trainings done and it’s time to race! 🏊‍♂️🚴🏃‍♂️

Over the next few days I’ll do a few shake out sessions just to get use to heat, check the bike and then familiarise myself with the sea.

This weeks plan

- Mon = 2km Swim
- Tue = Rest day
- Wed = ✈️ & 40km Bike
- Thurs = Swim & 40min Run
- Fri = Swim & 40km Bike
- Sat = Rest day
- Sun = Ironman Nice

🏊‍♂️ 3,800m Swim
🚴 180km Bike
🏃‍♂️ 42km Run

The ultimate race day is pending….

🇫🇷…… let’s gooo!

25/06/2025

A week that didn’t exactly go to plan 😅

The purpose of the “tapering phase” of a training programme is to significantly reduce the training volume and intensity to allow the body to fully recover in time for race day 🏁

The ultimate goal is to focus on shedding the accumulated fatigue that’s built up over the training block and start preparing mentally for the race 🤯

Well that was the plan, but I didn’t exactly do that! …..Work and life got in the way 🤦‍♂️

Due to opening a new Gymbox club and going to a trade show at the ExCel, my average step count last week was 24k per day, plus I had a week of eating out most nights 🍔 🍕

Superset with the busy week, I’ve also been ill over the last few days and been smashing 4 x Lemsip per day to get over it!

It’s not been ideal at all but I’m a lot better today and starting to feel less fatigued.

Not everything goes to plan, but I’ve done everything I could to prep for this event and as long as the next few days go ok, I’ll be good to go for Sunday! 🏊‍♂️🚴🏃‍♂️

🇫🇷…… Sunday 28th June 2025

20/06/2025

The training is done! ✅

Well that’s it, there’s nothing else I can do. My 6 month training block comes to an end and now I enter the “tapering phase” of my Ironman programme 👀

Last weeks training:

- Mon = Rest Day
- Tue = 2km swim & 10km run
- Wed = Zwift “Sweat spot” ride
- Thur = 10km run
- Fri = 3.8km swim
- Sat = 110km hilly bike
- Sun = 21km Run

After a week full of ups & downs, I actually felt pretty strong last week. Tuesday to Thursday went to plan and then over the weekend, I did my “race simulation” sessions 🏊‍♂️🚴🏃‍♂️

The point of the “race sim” was to test my pacing, nutrition plan and check all my kit is good to go 👌

I did the full Ironman swim on the Friday, which felt great. Then a 110km hilly bike on Saturday, followed by a half marathon on Sunday. It’s too much volume to cycle 180km and run a full marathon this close to the event, so I adjusted the volume for these two.

The plan now …. Focus on recovery! 😴🧘‍♂️

🇫🇷…… less than 2 weeks to go!

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