Road cycling to fitness
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Saturday "aerobic" weights session at gym. Kept weight low and intensity high, only resting briefly between each "set" - as follows<br>
Warm up X trainer 10 mins<br>
Planks, crocs<br>
20 press-ups / 20 body weight rows<br>
12 burpee/ pull ups<br>
12 burpee / clean and jerk 20kg<br>
15 dips / pull ups<br>
16kg kb - 12 hammer curls, behind neck press, skull crusher curl, upright rows<br>
10 Turkish get ups<br>
Bulgarian bag 15 clockwise, 15 anti-clockwise <br>
Rotational twists with 10kg medicine ball<br>
12 Renegade rows 10kg<br><br>
3 X 3min rounds on the punch bag.<br>
Various sit-ups, leg raises<br><br>
That brought a nice sweat on!<br><br>
Sunday - 20 mile ride -
Oh man. My cycling buddy has just been diagnosed with cancer and it's very aggressive. It's all happened so fast I can hardly take it in. We we riding around the Surrey Hills together only a month ago. I always thought this sort of thing happened to other people. Dark days.
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<p>That's bloody grim mate. Have a good friend at work who was diagnosed with breast cancer earlier this year - it just straight up sucks aye. She is an avid cyclist also!</p>
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<p>Hope your mate is getting the best treatment possible and can beat the C bastard.</p> -
Three gym sessions this week, plus a 20mile ride on Saturday. The weather has been awful for cycling last few week, hope fully will get a longer ride in next weekend.<br><br>
Gym again today (mainly aerobic as above, plus a bit work on the punch bag).<br><br>
Physically I deffo losing body fat and things and firming up a bit. I've still a long way to go in improving my cycling lap times around Richmond park though. -
London sucks in winter when come to tube travel - I think I must have caught every bug going this last month!<br><br>
Lost some gym sessions this week but still going ave 2-3 times a week. The weather has not been good for cycling but should be able to sneak a quick one in today. Doing a 70 miler in January with a couple of triathletes so need to up my game! <br><br>
The plan is, it will keep me off the piss in Jan as I work off the Christmas excess. -
Quick 20 miler on Friday<br><br>
Saturday "aerobic" session<br>
Warm-up <br>
20 x press-ups, lunges, crocodiles, Bulgarian Bag<br>
Repeat<br><br>
2x10 bench press, pec deck<br>
2x10 pull ups, Lat machine pull downs<br>
2x10 dips, pull overs<br>
20kg KB 10x curls, behind head press, curls, front raises<br>
12 kg KB 10 X Turkish get-ups, renegade rows, clean and jerk (Repeat)<br>
20x crunches, leg raises, sit-ups<br><br>
10 mins punch bag <br>
10 minutes Watt bike - 4 min intervals (10 sec max power, 20 sec recovery cycle x 5 min warm down<br>
5 mins roller <br><br>
Mop up sweat -
Watt bike on on sat 30 min at 20 mph then 10 intervals 30mph 10 sec, 20mph 20 sec. Warm down 5 min 80 rpm low resistance.<br>
10 min punch bag<br>
Roller - hams, quad, glutes.<br><br>
Sunday legs felt good - 35 mile ride - Richmond, lap, Kingston, Hampton, Wlaton on Thames and back. -
55 mile round trip to Box Hill. 1st 2hrs into a headwind, then torrential rain, then got lost. <br><br>
However flew back with tail wind and legs felt good at the end. Bring on the 73mile "sportive" booked in Jan.<br><br>
If I don't tear the arse out of Christmas, should be in good shape. Most work related parties done now so fairly confident.<br><br>
I've asked Santa for a roller. Fingers crossed I don't get it -
Finally weather has improved. Still windy but managed to get out.<br>
Monday - 20 miles inc two laps Richmond Park<br>
Tuesday - 35 miles road trip<br><br>
Roller on Monday made Tues trip possible. Couple of months ago I wouldn't have been able to go at it 2 days on the trot.<br><br>
Very windy tomorrow so back indoors to the gym.<br><br>
Xmas saw our family gain a Nutribullet smoothie maker. If anyone has any good pre or post recovery shakes please shout! -
My neighbor had knee surgery so has been cycling to help and this week I went out for 2 rides with him, both about 20km (hilly terrain with long sections of metal roads) on my 10 year old mountain bike that I swear weighs 30kg haha. <br><br>
Anywhoo, so was a reasonable pace, but nothing too hard, although I did push it up the worst hills, the only thing sore on me is where I sit on the seat! <br><br>
I enjoy cycling, but I've never felt I get the kind of workout I want/need, reckon I'd need to ride for at least a couple of hours to feel the same exhaustion as a 30min run or a 20min workout I've been doing. -
Yep - only really got into cycling once the kids started going to secondary school. Can now happily leave them to their own devices when I go out for 2-3 hours plus at the weekends.<br><br>
I you want an intense work out in 30 min you need a clear enough road that you can do high intensity intervals (eg from almost stationary accelerate to flat out in a very high gear, repeat) or get to a speed about 80% of flat out and try to hold it for 5,10,15 minutes. Or find one of your hills - keep going up and down until your lungs or legs pack out.<br><br>
Not nearly as much fun as a nice long trek though! My legs were relatively weak so they would always blow up before my lungs. They are now getting a lot better. The trick is finding what your sustainable limit is, so you can stay at your threshold for longer. -
Too wet and windy today so on the watt bike indoors. Warm up then 80 rpm on max resistance for 10 minutes, then 10 secs at 90 rpm plus 20 secs at 80 x en 90 rpm at 1/2 resistance for 10 mins. Followed by session on the roller to straighten out hams and quads.<br><br>
84kg after New Years blow out. Time to get serious with some healthy eating. -
<p>84kg...crikey I havent weighed that little since, well, fuck, last century :(</p>
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<p>yeah the old BMI says I need to be 80-83kg, but I think about 89-91kg would be my ideal range, I think I was about 78kg or so when I left school!</p>
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I want to get to 80kg as that was my student weight - although I'm probably fitter now than my student days. Although not quite so agile :(<br><br>
I had got to 82kg leading up to Xmas but it seems I've put 2kg straight on my gut. I need to lose this in 2 weeks before my cycle event - so low fat clean food and no grog for January at least methinks.