Road cycling to fitness
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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 -
Manflu last week.<br>
First bike ride was Friday- 20 miles incl. one lap at 22.31.<br>
Not bad as nearly threw up on first hill.<br><br>
Gym Saturday- push / pull routine<br>
30 miler Sunday on the flat.<br>
Gym tonight- should smash it as feeling much better now. -
2 gym sessions this week mon and weds - missed sat as had to put up the bloody shed.<br>
Both push pull sessions got a nice routine sorted out, thanks for advice guys.<br><br>
Watt bike session on Thursday- 20 mins at over 20mph with a couple of sprints. Lunges single leg presses.<br><br>
Sunday 31 miles on the bike including 3 laps all around 23.20 (it was windy!) so 1 hr 10 mins for the three.<br><br>
Passed lots of drunken men in kilts on their way to the game in the Richmond area. -
Good week<br>
2 gym trips - push/pull sessions<br>
Watt bike session - 20 min at 20mph+ 7.3 miles. Leg session<br>
New lap best at Richmond park 22.11 - should be breaking 22mins soon<br>
Long ride today - 50 miles down to Box Hill (great views) and back.<br><br>
Cycled past Twickenham on way out - lots of Pumas fans beginning to congregate. Really got a sense of excitement building. I can't wait for this one. Go Pumas! -
<p>What mix of stuff are you doing in those push/pull routines bro?</p>
<p>Â </p>
<p>Good to hear you are well past the man-flu, I caught a dose last week. Fark, I could have died ha ha</p> -
I vary it a bit aroud this sort of stuff<br><br>
Burpee pull-ups<br>
Dips / pull ups<br>
Press up - body weight row <br>
KB clean and jerk<br>
KB curls / behind neck press<br>
KB curls / upright rows<br>
Renegade rows <br>
Turkish get ups<br>
Planks, crocs, sit ups<br>
10-15 min punch bag -
Oh and cheers PKB - yes the old man flu took a while to shift. Wife refused to believe there was anything wrong with me!<br><br>
I'm trying to focus on gym work that has an aerobic element, good range of movements but light on the legs as they are generally shagged through cycling. <br><br>
Aim for 2-3 gym sessions a week plus 2-3 cycle (1 long, 1 short, 1 gym) - depending on work etc<br><br>
Gym bike sessions usually 20 mins on watt bike plus lunges, single leg presses.<br><br>
Weight 83kg. Once rwc over will give it some more serious attention to get to 80. -
Had day off on weds so squeezed in at 24 miler including two laps of the park. Took it fairly steady as a bit leggy after Sunday's 50 miler.<br><br>
Clocking in 23 min laps consistently now.<br><br>
Cycle again today, and then gym tomorrow. They've now got some Bulgarian bags which look like they put the fun into functional strength - will have a session swinging them around on Sat. Then settle down for the game. Sweet. -
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>
<p>Â </p>
<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