I did not realise how long it has been since my last blog. Must admit that finding time to work, train be a normal bloke and do blogs is probably the reason.
Everthing is going to plan so far. However, having to change the mindset from "exercise for fun " to "training" has not been easy. It's like going back 30 years !! Gary (my personal trainer) at Physical Wellbeing has been ramping up the gym sessions and the results have been evident both in the gym and out on the bike. For anyone who wants to try out just one of the exercise routines I am doing - try this "Gym Triathlon" : 15 mins warm up at 10km/hr on (Life Fitness) runing machine then a 2000m row (Life Fitness Rower resistance level 5) 100m steady, 100m hard - Overall time 7m 39s. No rest - straight onto stationary bike (Lemond) 30mins hills on level 9 - 9.6 miles. I get to stretch for a couple of mins then back onto running machine level 5 for 15 mins - 2.6k. You are soaked in sweat and know you've worked hard after that !! Thats the cardio workout - this comes after 3 heavy weights sessions working legs, Chest and Arms, Shoulders and back.
On the two weekend rides I am working within heart rate zones. On saturday its the interval session - 6 x 30second sprints with 4-5 mins easy riding in between. Heart Rate goes to 90% of my max 158-167 bpm. This is tough as you go anearobic very quickly and your legs just ache ! Do a gentle 30min ride to warm down - very important as you need to get the lactate out of the muscles. Sunday is the endurance ride 3 - 5hrs at 65% - 116-133 bpm. I cover 45 -75 miles. Taking in the right fuel while you ride is vital and you get lulled into a false sense of security as the first 25miles or so are very easy. Did a 5hr one on Sunday and did not eat enough during ride and experienced what cyclists call the "bonk" (like the marathon runners "wall") at about 60 miles. Need to take more energy bars next time, reckon one for every 25miles.
My first test was the Surrey Ramble - a 75mile sportive through the surrey hills. Went well, the hills were definitely easier but the overall time was spoilt by first a puncture and the missing a turn and doing an extra 7 miles. Still 82 miles in 5hrs 12 mins was better than I expected.
Next test is the Chiltern Dipper ride on 17th April. This should be tougher. Its 102 miles with 17 climbs, 8 of which are category 4. For a climb to be categorised it must be at least 500m long with an average gradient of 3% - Category 4 is 4%.
Chris
