Road cycling to fitness
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Not sure I buy in to the whole "clean" food thing, especially at our elite non bodybuilding levels.<br><br>
I know our bodies all respond to different foods differently but I find it better to just start with the basics of calories in vs calories out with the aim of meeting macro nutrient requirements first and foremost. I don't quite follow If It Fits Your Macros but I'm not far off it. I prefer fats over carbs anway when it comes to fat loss. Seems to work best for me. -
I'm about to find out if it works! For me it means less fat, less red meat, fewer carbs. More fruit, veg and fish. Not interested in supplements, protein powder etc. Want to keep as natural as possible.<br><br>
Will replace either breakfast or lunch with a smoothie, then eat a "balanced" meal in evening eg chicken, rice, veg - that sort of thing.<br>
Also no booze for at least the next two weeks.<br><br>
I'm interested to see how it goes. -
Good stuff mate. <br><br>
I've cut back on fruit a lot over the past year or two and has made a real difference. I eat heaps of green and coloured vege tho. Important to get that fibre.<br><br>
Hardly eat any rice potatoe or bread nowadays but do eat a lot of red meat, chicken, fish etc and the mostly good fats that come with it. Struggling a bit at the moment with fats actually as avocados down the local are $3.49 each!!! -
Someone gave me some avocado oil a long time ago - shoved in the back of cupboard and forgot about it - until now. It's really good flavour and has a much higher burn temp than olive oil, so great for stir fry. Only problem - it's about 3x the cost!<br><br>
Gym yesterday<br>
Mixture of squats, sliders, squat thrusts, pressups, crocs, knee lifts, planks etc on the power plate<br>
Dips, chin-ups<br>
Cable pull downs<br>
KB swings, clean and jerk<br>
Bulgarian bag<br>
Burpee / press up / chin ups<br>
Punch bag<br>
Sit-ups and stuff -
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. -
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 ! -
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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>Ā </p>
<p>C'mon bro, get amongst it!! and keep us postedĀ :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 deviceĀ :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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<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>Ā </p>
<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 underĀ 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.
