Road cycling to fitness
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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>
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<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>
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<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 -
Watt bike on on sat 30 min at 20 mph then 10 intervals 30mph 10 sec, 20mph 20 sec. Warm down 5 min 80 rpm low resistance.<br>
10 min punch bag<br>
Roller - hams, quad, glutes.<br><br>
Sunday legs felt good - 35 mile ride - Richmond, lap, Kingston, Hampton, Wlaton on Thames and back. -
55 mile round trip to Box Hill. 1st 2hrs into a headwind, then torrential rain, then got lost. <br><br>
However flew back with tail wind and legs felt good at the end. Bring on the 73mile "sportive" booked in Jan.<br><br>
If I don't tear the arse out of Christmas, should be in good shape. Most work related parties done now so fairly confident.<br><br>
I've asked Santa for a roller. Fingers crossed I don't get it
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Finally weather has improved. Still windy but managed to get out.<br>
Monday - 20 miles inc two laps Richmond Park<br>
Tuesday - 35 miles road trip<br><br>
Roller on Monday made Tues trip possible. Couple of months ago I wouldn't have been able to go at it 2 days on the trot.<br><br>
Very windy tomorrow so back indoors to the gym.<br><br>
Xmas saw our family gain a Nutribullet smoothie maker. If anyone has any good pre or post recovery shakes please shout! -
My neighbor had knee surgery so has been cycling to help and this week I went out for 2 rides with him, both about 20km (hilly terrain with long sections of metal roads) on my 10 year old mountain bike that I swear weighs 30kg haha. <br><br>
Anywhoo, so was a reasonable pace, but nothing too hard, although I did push it up the worst hills, the only thing sore on me is where I sit on the seat! <br><br>
I enjoy cycling, but I've never felt I get the kind of workout I want/need, reckon I'd need to ride for at least a couple of hours to feel the same exhaustion as a 30min run or a 20min workout I've been doing. -
Yep - only really got into cycling once the kids started going to secondary school. Can now happily leave them to their own devices when I go out for 2-3 hours plus at the weekends.<br><br>
I you want an intense work out in 30 min you need a clear enough road that you can do high intensity intervals (eg from almost stationary accelerate to flat out in a very high gear, repeat) or get to a speed about 80% of flat out and try to hold it for 5,10,15 minutes. Or find one of your hills - keep going up and down until your lungs or legs pack out.<br><br>
Not nearly as much fun as a nice long trek though! My legs were relatively weak so they would always blow up before my lungs. They are now getting a lot better. The trick is finding what your sustainable limit is, so you can stay at your threshold for longer.
