Road cycling to fitness
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Circuit training and core classes back to back yesterday. Very stiff and sore today. Did a lot of stretching, roller and punchbag work today to "loosen-up". It worked while I was exercising, but now I'm home I've pretty much seized up. Much to my wife's amusement.
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Great few days. <br><br>
Friday the weather was crap so I thought I'd change things up a bit and went for a spin class. Never been before and I was impressed. <br>
It doesn't match the intensity of climbing real hills but it was a great interval work out, much better than plodding away indoors alone on a Watt bike. I sweated like a bastard.<br><br>
Saturday- repeat of the circuit training and core classes that caused the damage last week. Preceded with a lot of pull-ups for extra fun.<br><br>
Sunday - 4 laps round Richmond Park. It was a lovely day, so everyone had the same idea, lots of bikes and cars, plus there was a running race going on with lots of crossing points on the road. Mix in a few Lycra clad mid-life crisis tragics searching for their PBs and refusing to stop and its a recipe for conflict. So more of day for taking it easy and practicing my hill climbing - trying to relax while jumping out the saddle is not as easy as it sounds, but I'm getting there.<br><br>
I'm also a complete convert on recovery shakes. Legs held up well throughout. -
Weird couple of weeks - went away with family for short break, too much pizza, pasta and all you can eat breakfast. Saw my belly expanding in front of my eyes. Back this week eating healthy and regular exercise - mon: gym weights and core, Tuesday: kettlebells, Weds: 20 mile rapid cycle. Nearly all the extra weight gone. Just need to keep it up.
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<p>Good man! now you are building up fitness and muscle mass (even if its that 'lean' cycling muscle :whistle: ) your body will burn off calories much more effectively. Get the diet sorted and you'll be away laughing!</p>
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Cheers PKB. Been smashing it at the gym this week, especially on the kettlebells. Also managed a 30 mile ride on Weds and a 50 mile ride today (Sunday). It was the least I could after all the Guinness consumed after theAussie game :)<br><br>
Legs feeling a lot stronger after the old recovery shakes - really feel like I'm making improvements. Will start to do some time trialling around Richmond park soon. Long term goal 1 lap 20 mins, 3 laps 60 mins. At the moment I'm around 22 min for best lap and 1hr 10min for the 3 laps. -
<p>C used to stand for Cookie... now it stands for Cycling! well that and Fluffybunny lol! at least on this forum :whistle:</p>
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<p>always cool when the hard work starts paying off in terms of better lifts, times etc. Keep putting in that work and you'll be hooning along in no time</p> -
Hey PKB don't go all Sesame Street on me now :)<br><br>
Appreciate the support, still going well and the weather improving has made such a difference. Really getting into the KBs at the gym, on the cycling front will start going for some best lap times soon. Just need to get up early in the morning to avoid the traffic. <br><br>
That's not going to happen tomorrow though as Brexit today has led to a temporary lapse on the turps! -
Oh one other thing. At the gym the other day doing a bit a work on the punch bag, noticed a chick doing loads of wide grip chin ups, no assistance. She then slapped a 20kg plate on her back and smashed out about 20 press ups. She repeated this sequence 3 times - noticed she was wearing some Saracens rugby shorts, those rugby gals must be fit!
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Gym yesterday, deinitely thought I'd lost some body fat over last couple weeks, but weighed in at 84kg! Lightest I've been since starting was 82, so need to get back there.<br><br>
45 mile cycle today - down to Box Hill and back. Caught the traffic and the lights on the return leg, but 3hr round trip ok. -
Managed to squeeze in some good sessions in among work and family commitments. <br>
Friday 25 mile cycle with lots of hill training <br>
Saturday core session 20 mins, pull-ups,chin ups, dips, press-ups, barbell clean and jerks, Turkish get ups, 10 mins on punch bag.<br>
Sunday - flat cycle 30 miles <br><br>
Whoever invented Turkish get-ups should be shot. Next to burpees it's my biggest love/hate exercise! -
<p>Turkish get ups are awesome! painful but awesome! My PT calls them injury prevention magic.</p>
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<p>Burpees on the other hand... :ireful: </p> -
<p>I like to do them pretty slow, to focus on each part of the movement. We'll normally do a couple of body weight reps then start using KB's - that first movement/crunch up onto your elbow is a bastard when you have some decent weight - 20kg KB and upwards really smash me on that core section. The move into the lunge and then back down again is ok though.</p>
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<p>Hmmm never thought of doing them quick... uh oh!</p> -
Smashed the next cycling session which included my fastest lap time of the year.<br><br>
Lots of KBs and core work at the gym.<br><br>
This w/e very windy so did I a spin session at the gym for a change up. 45 minutes of high intensity intervals, really good training for the real thing, thoroughly enjoyed it. -
Gym this week Monday and Weds (brisk)<br><br>
3x10 dips / pull-ups<br>
3x20 press ups<br>
20kg kettle:<br>
Side row 2x10 each arm<br>
Swings 2x10<br>
Skull crushers x10<br>
Behind head lift x10<br>
Handle grip curls x10<br>
Vertical raise x10<br>
Shoulder press x10 each arm<br>
Renegade rows 12kg x10<br>
Clean and jerk 12kg X 10 each arm<br>
Punch bag<br>
Core class 20 mins - lots of body weight stuff.<br><br>
Next session repeated without the core class, went to do some Turkish get-ups and couldn't get up! Core smashed from 2 days prior.<br><br>
Did try some goblet squats - interesting my back was ok!<br><br>
Friday focused on goblet squats 3x10 but with just 16kg kb to get the hang of it. Then Lunges etc.<br><br>
Sat - 30 miles on bike inc. 3 laps of the park - just under 2hrs. Legs feeling a bit from Friday so didn't go too mad.