Road cycling to fitness
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<blockquote class="ipsBlockquote" data-author="pooler fan" data-cid="551570" data-time="1452327350">
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<p>Not been out on the bike since about November, really need to burn off some of the Xmas excess ! :)<br>
The continuous gales & torrential rain in west Wales are my excuse for vegitating on my sofa eating chocolate !</p>
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<p>C'mon bro, get amongst it!! and keep us posted :good1:</p> -
Yep weather has been shit - even in London! Fingers crossed I can get out for a decent run tomorrow without cycling into a fricken headwind.<br><br>
Gym today - lots of chins, dips, burpees, pressups, KBs, punchbag etc.<br><br>
The big weigh-in revealed drumroll I have lost 2kg this week. Now down to 82kg. Want to lose at least one more K before the "big race" next Sunday. -
Cheeky 50 mile run out to the Surrey Hills. 3.5 hrs non-stop except for dreaded traffic and lights. Legs were screaming on roller when I got back, hopefully get the benefit tomorrow!<br><br>
A strange bright yellow thing appeared in the sky after a couple of hours of cycling, confused the hell out of me. -
<p>Don't worry Cookie, that was just North Korea testing their latest doomsday device :whistle:</p>
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<p>if you aren't cursing and crying while you are rolling out you ain't doing it right!</p>
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<blockquote class="ipsBlockquote" data-author="Cookie" data-cid="551501" data-time="1452282401">
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<p>Cycled to Richmond park and put in a quick "lunchtime lap". Went as flat out as I could (great fun overtaking a couple of cars on a downhill stretch) but headwind was a problem. All in - including cycling there and back - about 1hr 15 mins at a fair clip. A bit like a 1hr time trial - except much slower :)<br><br>
My fastest lap is just under 22 minutes. 20 mins is considered good (ave speed 20mph). I read that David Millar the time trial and TDF rider went there once in full TT gear. He did the circuit in just over 13 minutes (ave 30mph) which given the hills is just mind bogglingy insane.</p>
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<p>There is a hill/mountain track I run, takes me 15 mins to get to the top, a former Olympian (female) who lives here does it in under 9 mins...is amazing to think how huge the gap is between us mere mortal weekend warriors and professional athletes!</p> -
Bollocks. Event was cancelled today due to snow. When I say snow, I mean a light dusting but I guess the organisers have to take a safety first approach.<br><br>
As I was up and ready I went out to Richmond Park - it looked a picture in the snow. Three laps, not optimum conditions as a bit slushy in places, but better to be amongst it than sat indoors.<br><br>
Legs felt really good. It was the first time I'd taken the bike out in 0-2 degrees C, soon got warmed up, but my feet got colder as the ride went on. Even though I was wearing shoe covers, my socks were soaking by the time I got back. Need to get something breathable! -
Interesting doco on TV recently - scientifically testing diet and sports stuff.<br>
1 they found that more traceable amino acids from a protein shake found they way to an excercised leg than an unexcerised one - so shake straight after workout is good<br>
2 however they tested about 40 random punters on a weight training programme- measured muscle mass and strength increase. Half were on shakes, half on placebo. All them increased strength, all increased mmass by ave 1-2%. But there was no differnce between the protein shake takers and the placebo group.<br><br>
Their take on it is that they had enough protein in their diet anyway, but I guess if you excercise really hard like us you probably need more protein.<br><br>
But so far no evidence to prove it! -
Another 3 laps of Richmond Park yesterday. Although not raining, lots of surface water on the roads, so not ideal. <br>
When I first starting this cycling lark last summer 3 speedy laps used to kill me, my legs would lactate (? I mean fill with lactic acid, not produce milk!) badly and my lungs would burst on the hills. Feeling fitter and stronger, and hope to put some better times in when the weather improves.<br><br>
Gym on Monday and Watt Bike midweek should keep me honest till next w/e. -
Been in US for a week. No exercise, eating out lunch and dinner every night, and after my dry January I have to confess I made a bit of a pig of myself on the booze front :)<br><br>
Here's the thing, back in the gym yesterday for KBs dips, pull-ups etc - post weigh-in still 82kg!<br><br>
Need to back on the bike quickly as my event is now re-arranged for end of Feb. So bloody windy at moment though I'll probably have to shift it indoors. -
Still 82kg been doing gym, watt bike and proper cycling when I get the chance. Leg recovery is improving but i need to get some more mile under the belt. Here's hoping for some better weather. <br><br>
In meantime have been mixing high reps of leg press, lunges, squats in between sessions on the watt bike to increase stress on the legs and try to recreate how knackered they will be after 4 hrs of cycling. Will find out if it works at the end of the month! -
<p>Cookie, have you been adding any weight variations to your accessory work (lunges, squats etc)?? Sneak some Kettlebell work in there son! lots of stuff you can do for le :whistle: gs, core and especially back - which I guess would be helpful given the contortions you put yourself through on a bike </p>
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Cheers - yeah I need to be careful with my back so leg press has weights, and single leg squat with KBs as long as I have one of big Swiss Balls against my back and the wall.<br><br>
It's a weird concept - but almost all the reading around cycling is pretty dismissive of weight training. Hours on the bike count more than hours in the gym. The thinking is you don't need very strong legs - just strong enough to to turn the pedal - but they need to cope with periods of continuous stress then quick recovery, across long stretches of time.<br><br>
However I do enjoy going down the gym for sake of general fitness - otherwise you only get fit for one thing! -
<p>assume the strength/power you need for cycling can be built up through cycling, given the very nature of the action and the ability to 'load' the pedal anyway.</p>
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<p>I'm no cyclist, but do enjoy getting out on my ancient mountain bike that weighs a ton, I probably wouldn't know myself if I was riding a real bike on some of the 20km rides I do haha</p>