Road cycling to fitness
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Work and bad weather have got it the way this week but managed a one hr ride this evening. 17 miles much in traffic.<br><br>
However best lap so far in the park - a shade over 22mins. Ave 18mph which given the hills I was really happy with.<br><br>
So two key goals:<br>- sub 20 min lap - to do that you need to ave over 20mph<br>
- sub 60 min for 3consecutive laps.<br><br>
Club cyclists target the 3 lap challenge as a good level for fitness. A decent club rider will get below 55 min - I am waaay off that but 3 laps in 60 mins is a good long term goal. I reckon I hit about 1hr 15 at the moment so will be interesting to see how I go.<br><br>
Basically, allowing for cycling to and from the park, if I get a spare hr I can do the one lap, spare 2 hrs go for the 3 laps.<br><br>
So hope to fit in a 3 lap over the w/e
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<blockquote class="ipsBlockquote" data-author="Cookie" data-cid="513840" data-time="1441545167"><p>Cheers Pooler - bet you, Paek and MN5 can all bench more than me though<br>
Legs still heavy so went on a bit of leisure ride for my house west of London across the city to Canary Wharf and back. Total 33miles so not a bad little work out. It's pretty flat and traffic quite clear in patches so some solid "speed areas". <br>
Not sure about my cycle app - it had me hitting 40 mph (64kph) on the stretch along embankment leading up to Tower of London and similar on the same stretch on the return journey! Unless it's some kind of freak wind free zone I don't think it can be right.<br>
Great to see the sights and cycle at the same time - only nearly crashed twice - so not too bad...<br>
I'm sure the weight is dropping off - Gut feels smaller - will weigh in at the gym this week.</p></blockquote>
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I haven't benched in over a year, instead I've been doing clap push ups and weighted dips, much better on the shoulders I find. -
<p>weighted dips can get iffy (at least for this old man) in terms of sore shoulders. Tend to do a lot more DB bench rather than BB bench these days. Can't go past push ups though, so many variations to make you hurt!</p>
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I hardly touch weights - in the traditional sense - anymore. As I've got older I've found that mobility, flexibility is key so I try to do resistance against body weight or kettles/medicine balls/Bulgarian bags within a range of movement to try to excercise as many parts of the body as possible. <br><br>
That way if I do any new excercise I don't ache too much as body is not conditioned to do a limited range of movements. <br>
(I remember when I got into static bike cycling, got aerobically fit but came to the conclusion that it only got me fit for static cycling - I did a kb session and was in pieces!)<br><br>
Having said that even in my weights phase I wasn't shifting nearly as much as you guys - you are machines! I got up to benching my body weight and couldn't get much past that. Maybe because I'm at the ectomorph end of the spectrum I'm just not build for it! -
Aargh Richmond Park closed to cyclists today - some kind of running event on, so a change of route and general 20 miler around Kingston, Hampton, Sunbury and back to Brentford. Loads of people round for lunch then settled into ABs v Arg.<br><br>
Although I lost another kg this week - down to 83 kg - the rugby fest of boozing and eating is going to put it back pronto if I'm not careful.<br><br>
Bit more gym this week and cycling next weekend. -
<p>I do a heap of mobility and stretching work - makes a massive difference to range of movement (squats etc) and certainly helps with form. </p>
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<p>Having played around with KB's a fair bit I know exactly what you mean about biking fitness v KB workout fitness. Having a good cardio base will help but it's the muscle fatigue that'll get you.</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="516645" data-time="1442547616"><p>
weighted dips can get iffy (at least for this old man) in terms of sore shoulders. Tend to do a lot more DB bench rather than BB bench these days. Can't go past push ups though, so many variations to make you hurt!</p></blockquote><br>
different strokes for different folks for this even older man.....I love dips for the range of motion and have never had any shoulder problems. Far less that when I was benching regularly funnily enough. -
Any ideas for good "compound" exercises that activate lots of muscle groups? Currently doing things like burpee pull-ups, Turkish get ups with the KBs and medicine ball rotate overhead/slam on floor/pick up etc<br><br>
I did a circuits class on Sat with lots of medicine ball lunges - really felt my hams and glutes when cycling the next day! -
<p>KB swings and clean and presses are awesome. Any squat or dead lift type exercise will get lots of things firing. Or consider a push/pull superset - that could be press ups and bodyweight rows. But the stuff you are doing is good too, KB Turkish get ups are mint, and challenging!!</p>
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<p>Renegade rows with KB's are primo too. Back, bit of arms/shoulders and core - good stuff.</p> -
Cheers PKB body weight rows sounds good as does KB clean and jerk. For renegade rows are you standing, ahem, bent over pulling heavy KBs or lying in a sort of plank position but with arms straight, hands shoulder width apart, lifting lighter KBs up to your hips (more of a core excercise)?<br><br>
I have to steer clear of squats and deadlifts because of my back, but I can get away with KB swings as long as I keep it really straight. Turkish get ups are about the best overall excercise I've found so far, but always like to try new stuff and will deffo give the press/pull super set a go. -
<p>Hey Cookie, re the renegade rows it's the planking variant and pulling the KB like a close grip row - staying tight through your core etc. </p>
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<p>That is a bugger about your back vetoing squats and deads. </p>
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<p>Try out that push/pull combo and let us know how you get on. I like it as you can go heavy/light depending on what intensity you are after. Higher reps with a short fixed rest period (like 30-60 sec) really helps with conditioning etc. So lots of things you can tweak to keep it fresh... and kicking your ass!!</p> -
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Cheers PKB will test drive it tomorrow evening after work.<br>
Hey JK - it doesn't seem to be holding you back!<br><br>
Had a go on a watt bike today - very interesting, showing your watt output, cadence and also the power you are putting on the pedals - when I started it was clear I was putting more power through my left foot - so good to get feedback so you can correct it.<br><br>
Gym tomorrow, works do Thursday, a 50th birthday do Friday, Rubgy Saturday (Welsh lamb ordered!) - l'm going to be the size of a freaking multi-story car park unless I get some serious cycling in over the weekend! -
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Hey JK you might have to put more effort in but you're less likely to run to fat when you finally hang up your gym shoes <br><br>
Did the push pull session tonight <br>
Press ups / body weight row <br>
Dips / chin ups<br>
KB clean and jerk<br>
KB curls / behind neck press<br>
Renegade rows / upright rows <br><br>
Yeah I know the last one is two "pulls" but I was living dangerously...<br><br>
Great quick session really enjoyed it. Will try to wipe out tomorrow's booze fest with a decent cycle on Friday. -
<p>Nice, now you watch out when JK shows up - that man knows how to create EVIL circuits with far too many sets and reps!!</p>
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Dumb - was me doing a morning bike session after a large night. Weird how the beer tastes better when it's a free bar! Still I kept it really healthy by sticking to Guinness...<br><br>
Anyway, groggy this morning managed 2 X 23 minutes laps of the park. Next milestone is three laps in under 1hour 10 min.<br><br>
Mainly only getting overtaken by the time trialists and club cyclists so deffo getting quicker. The hills are getting easier (ish) but by fuck it was hard getting out of bed this morning!<br><br>
Now fully refreshed - bring on Eng / Wales and good drop of wine to ease the pain if it all goes tits-up. -
Smashed out 3 laps last night <br>
22.51<br>
23.23<br>
22.59<br><br>
Just over 1hr 9 mins so very happy to get under 1.10<br><br>
But a way before I get to under 1hr - currently averaging 17.5 mph need to up it 20.<br><br>
So next stage - ave, 22mins per lap to get to 1.06.<br><br>
Gym today lots of push / pull sets rounded off with 15 mins on the punch bag.<br><br>
Weight was 84kg - RWC boozing takes priority so weight loss will have to wait - although that may be over tonight