Road cycling to fitness

Cookie

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 :) 
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.

Paekakboyz

C used to stand for Cookie... now it stands for Cycling! well that and Fluffybunny lol! at least on this forum :whistle:
 
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

Cookie

Hey PKB don't go all Sesame Street on me now :) 
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. 
That's not going to happen tomorrow though as Brexit today has led to a temporary lapse on the turps!

Cookie

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!

Cookie

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. 
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.

Cookie

Gym included a 20 min core class yesterday. Never realised there were so many ways of killing yourself just by using your own body weight.

Cookie

Managed to squeeze in some good sessions in among work and family commitments. 
Friday 25 mile cycle with lots of hill training 
Saturday core session 20 mins, pull-ups,chin ups, dips, press-ups, barbell clean and jerks, Turkish get ups, 10 mins on punch bag. 
Sunday - flat cycle 30 miles 
Whoever invented Turkish get-ups should be shot. Next to burpees it's my biggest love/hate exercise!

Paekakboyz

Turkish get ups are awesome! painful but awesome! My PT calls them injury prevention magic.
 
Burpees on the other hand... :ireful:

Cookie

Do you tend to do Turkish get ups slow to get the burn, or fast to get the old heart pumping? 
I'm on the speedy side at the moment, more of a cardio session, but might need to mix it up a bit.

Cookie

Gym today. Lots of dips, press-ups, pull-ups and chins. Followed by a good session on the punchbag and rounded off with core - planks, side planks, mountain climbers, crocs, leg raises, crunches etc.

Paekakboyz

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.
 
Hmmm never thought of doing them quick... uh oh!

Cookie

I'll give slow and controlled a try. Usually try to keep good form but smash them out without pause/rest. Usually panting like a dribbling lunatic after 10 reps!

Cookie

Cycling killed me this evening, one those days, legs were in bits by the 2nd climb. Eased off enjoyed the sun and lived to fight another day.

Cookie

Smashed the next cycling session which included my fastest lap time of the year. 
Lots of KBs and core work at the gym. 
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.

Cookie

Gym this week Monday and Weds (brisk) 
3x10 dips / pull-ups 
3x20 press ups 
20kg kettle: 
Side row 2x10 each arm 
Swings 2x10 
Skull crushers x10 
Behind head lift x10 
Handle grip curls x10 
Vertical raise x10 
Shoulder press x10 each arm 
Renegade rows 12kg x10 
Clean and jerk 12kg X 10 each arm 
Punch bag 
Core class 20 mins - lots of body weight stuff. 
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. 
Did try some goblet squats - interesting my back was ok! 
Friday focused on goblet squats 3x10 but with just 16kg kb to get the hang of it. Then Lunges etc. 
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.

Cookie

27 degrees today - scorchio! Managed a 1hr 10 min burn up at lunch as working from home. 
It's great cycling in the heat, you only get really hot once stopped in traffic, otherwise contstant breeze! Wouldn't want to do it all day mind.

Cookie

Been away on hols followed by v busy week at work so getting back into it. 
For a laugh I thought I'd do a pre and post weigh-in see how much I gained. 
So using same scales at the gym - I left weighing 84kg. 
2 weeks solid eating and boozing. No exercise. 
On my return I am 83kg! How does that work? 
Back at the gym on Sat for the usual pull-ups, dips etc, then a 35 mile ride on Sun. It hurt but now up for a or gym session tonight.

The Silver Fern

Road cycling to fitness