Road cycling to fitness
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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
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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
