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Category: fitness

Published on Leave a comment on It is almost over, 2018 that is!

I'm sure some were quite excited by the first part of the title, sorry and all that. There is no let up with me.

As the countdown of days left in 2018 ticks down, and the mileage totals keep climbing, I can honestly say I am looking forward to Dec 31st a lot!
More time to be spent on the trainer in the pain cave, shorter commutes on the dark and damp roads, and hopefully a few more decent rides at the weekend with my bestie before the end of the year.

All primary goals met, secondary and mini goals remain, but as usual, I would love dearly to achieve them none the less.

So right now my attention is drawn to the right set up on the right bike for the commute.
Paolo with his 32c CX tyres and disc brakes is more than capable. 11 gears to choose from, wide tyres with a little tread to deal with the dampness under tyre. But the down side is weight, and rolling resistance.
Then there is Luigi, who has seen me through the start of the year, right up until recently. 25c roadie tyres, reduced contact with the ground, giving less rolling resistance. A bonus in most cases. Slightly deeper wheels, so less fun in cross winds however.

A few weeks back I ordered some lovely Schwable Marathon Plus tyres for Luigi, make him a bit more winter capable. But on trying to seat them, I found there were issues, and decided earlier in the week to ditch them, and get myself a new set of 25c's, nice slick road tyres.
Previously I have had concerns about road tyres and how capable they are at dealing with water and slippery surfaces. A ride in the Cotswolds the other weekend in torrential rain soon changed my mind on that.

So today, the new tyres arrived, so I got to it straight away and got them fitted. A quick once over for Luigi, and set up for the commute, and away we went.
Switching back to a single speed after spending a few weeks on only bikes with gears takes a bit of getting used to. No levers within the brake levers to flick while sitting in traffic, just bars and two brakes, along with a single crank, single rear cog, and a pair of pedals. All very different.

However, once you are moving, and you have remembered moving off takes a bit more effort, no cassette to flick your way through, all is well. Needless to say I did a better average speed to work today than I have for quite a while. I forget very quickly how much I love the simplicity of Luigi.

One thing that has changed is the saddle. Having swapped saddles around on a few of the bikes, Luigi has ended up with a Specialized Body Geometry Riva on there. He came with one, but this is a replacement, and it creaks !! Grrrr. Sadly finding a new replacement is a bit of a chore, but I am trying. Not sure if the Ronin replaced the Riva, but they look pretty similar. I am a believer in sticking with what you know (and were told worked for you in a bike fit). Decision on the replacement to be made soon, can't take that creaking for too long.

I also discovered at the weekend that the set up on Paolo needs some work. Just some small tweaks, but I am working on those, starting at the front with bar set up. It seems to be working.

I am really looking forward to less pressure on myself next year, less obsessing about distance of every ride contributing to goals far beyond anything I ever considered previously. I must NOT set a goal on Strava for next year!
More time on the yoga mat, more time spent doing casual runs, and not driving myself into the ground. All round wellness is the key.
A few decisions need to be made, like what regime to follow, if any, and how to divide my time between commuting, turbo trainer, and running. Not forgetting actual "get out there and ride" rides.
I think first up will be easing up on the commute, however I actually enjoy doing 2-3 times the required distance each way. Weird huh!

Well, lots to think about, lots of decisions to make... Let's see what happens.

Published on Leave a comment on So frustrated with weight!

I don't get it, I am doing everything I have ever done in the past to lose weight, in fact, I might go so far as to say, more! But nothing, I drop a chunk of pounds, then just sit there stuck at a number.

At the moment it is low 240s (lbs). I am cycling 100+ miles a week, running three times a week, eating clean for the most part. Saturated fat intake super low, protein intake good, calorie intake is in deficit to burn almost every day.

The issue is two pronged. Firstly, I don't like being this over weight, the numbers are too high, weight, waist measurement etc. It doesn't look good, doesn't feel good, and I know I can do better.
Secondly there are the physical impacts. Cycling I can do, running I can do, cycling up above average gradients kills be (as I found out yesterday, and stairs leave me a little breathless.

Recovery is great however, moments after the higher impact demand on my body, my HR drops, breathing settles, and I am able to resume normal activities. Ironically recovery used to be a weakness for me, but now its great. Just a shame about the rest.

100 mile ride, not too big a deal, managing to churn the miles out with no ill effect. Throw a few bigger hills in my way and suddenly (more recently) I struggle. Looking back a year or so, I was riding up Spanish hills in stupid heat, and while not perfection, it was more than doable. Now, meh!

So with all that in mind, what the hell is wrong. I don't want to go off down the "it's medical" route,I doubt very much it is. So what on earth is stopping the progress. Have I hit the wall, is this just a really slow and frustrating phase, or has my physiology changed, meaning I need a new approach. Time marches on and all that.

One of the difficulties I face is scheduling. I know I make life a bit of a rush at times, and possibly take on more than I can manage. By that I mean my own things, day to day stuff. Trying to fit in riding, running, commuting, working, a home life, seems a bit of a faff at times. Only this week have I managed to catch up with the weeks to match my running training. Running weeks have spread across calendar weeks where I have not managed to keep up.

So here we are on a Sunday, end of Week 3 of run training, now in sync with the calendar. Good miles so far on the bike this week too, with a combination of commuting and riding.

Another of my issues is obsessing about miles. Healthy or unhealthy, probably the latter. Seeing milestones within reach drives me to push harder than I possibly should. With a healthy annual goal of 4,250 miles, achieving it should not be too hard with the daily commute included. However, seeing the first 1,000 coming up , I pushed to get into four figures ASAP. 1,075 and I would be a quarter of the way into my goal etc. With only a few obvious goals it was fine, but now I am digging for statistics of my previous years, and obsessing about surpassing them in style. So much so, that after 146 days of the year, I am just over 100 miles away from reaching 3,000 miles so far! At 2,875 so far, my mind is saying do 25 today, then I only have 100 to do next week to hit 3,000.

At first glance, to some, that is not actually massive mileage, however, its the rest days that are probably my weakness. This is possibly where the whole thing is falling apart for me. Any healthy regime requires rest. But what is rest, and how much total rest vs "taking it easy" do I need? If I ride the easiest route to and from work, with low effort, is that enough to call it resting? Or do I need to take a strict DO NO EXERCISE day weekly, to allow my body to play catch up? It is all so confusing,

The last time I lost weight in bulk, I was not really cycling. If anything I was just starting out with occasional rides, and much more running. 4-5 times a week, improving in fitness all the time. Now, I commute daily, taking the longer way into work, equalling about 100 miles a week of cycling on my single speed.  Then, to get any fun rides in, I ride at the weekends on one of the road bikes, to get some air, light up my heat map, and tick off hills on the 100 Climbs list.
So am I over doing it with the cycling?

In reality I know I could do with more structure, could probably do with a proper nutrition review, wean myself off fizzy drinks, which can get a bit much at times. But with all that in mind, surely I should still be losing weight? Shouldn't I? I mean, at least a pound or two a week?

That is where it loops back around to medical. While I don't think it can be anything, I can't rule it out.

So right now, I am frustrated! I need to get my head around it, before it gets itself around my head.

Stats at the moment are

Day 146
Active days 122 (rest 24)
2,875 miles ridden
Longest ride 102 miles
Longest streak 49 days

Ideally I need to remain commuting, but I guess I could cut the miles down, a bit at least.
3 days of run training a week, C2-10K so 30-45 mins per session.
A bit of training on the bike, probably at home, few hours a week.
And finally, get some floor work, stretching and yoga in, to maintain general well being.

Is that too much?

I know, I will draw up a written plan!
Right, enough thinking aloud, time to get something written up to start making things a little more structured.

Published on Leave a comment on Taking it easy!

What the hell does that even mean?
I really  do struggle with the concept at times,  especially when it is important.
Right now,  slowly recovering from a back injury,  I know that it is important that I don't try too hard too soon. However,  as with many other  things in my life that require patience,  I just don't get it.

As my back first started to hurt,  I should have taken it easy,  rather than seeing the pain as some sort of weakness. Stubborn and determined to prove I am made of stronger stuff,  I push on and ultimately end up with something that will take 10 times longer to bounce back from,  than if I had listened to my mind and body in the first place.

I was so caught up in the moment, and so blinkered by my goals and desires,  I totally ignored the signs,  pushed on and ended up in a right old mess.

But there is light at the end of the tunnel,  and the symptoms are slowly subsiding. With a combination of drugs,  stretches and yoga,  combined with a slow and steady return to being active,  I am making progress.
Alas,  once again my stupid mind is trying to bully me into pushing too hard.  So I am carefully watching the numbers,  and making sure that there is NO rush this time. If I have an active day like today,  the next is slightly easier.

It is a habit I need to break.  Rushing into things has always been a weakness,  and it is one I am determined to overcome. Lessons have been learned on many levels, and new ideals have been found. No more rushing.

Life is a journey,  not a race.....

This weekend I miss out on a bike ride I have been training for for six months now. My ego is screaming for me to at least try it, my recent progress tells me I stand a chance. But my common sense tells me that it is just not worth the risk of injury and spending the remainder of the summer unable to ride or run. And that is something  I just can't deal with.

Already gaining weight (and now fighting  it again) I know I don't want to lose any more momentum,  and need back on that wagon. So here's to slow and steady steps for everything in life,  and to being back in the saddle and also running again properly by the end of August.

Published on Leave a comment on Get a grip !

That is what I am repeating to myself over and over recently. It is becoming very frustrating seeing myself gaining weight, knowing what I need to do to control it. Then promising myself that I will take control back............... And failing, badly!

As pointed out by a friend last week, my weight and body shape is something that has changed for better and worse numerous times over the past decade for example. It isn't a conscious decision to do so, but more dictated by my varying levels of health and self control. Not to mention my mental state at any given time.
Determined and dedicated, I can make huge changes in short periods of time, with seemingly very little effort. But when doom and gloom strike, it all goes to shit. I can't say I am particularly filled with doom right now, but I am certainly lacking willpower or even just plain old will!

T-shirts are getting tighter around the tummy again, yet arms and legs are looking good. Strange old body I have here, but one I need to get under control and fast.
Each week I say the old famous "next week". Then I binge all weekend as a final blowout, then fail to start. Each time it happens I beat myself up about it, and promise myself, next week.... See the cycle here?

There is no real excuse. I have a little man cave full of equipment to use, I have a bit of knowledge in training. Certainly enough to make a difference in my appearance. I can eat clean when I want to and am determined enough. But right now, none of that seems to matter, and I am doing nothing about the situation.

I should point out at this point that, having failed to motivate myself, I am  now trying to borderline embarrass myself into getting my shit together. Publicly announcing that I am failing myself, and trying to make a declaration of commitment to getting healthy again. This isn't a public cry for help as such. But please feel free to abuse me, or cheer me on, whichever you decide would be most effective.

My average weight varies +/- 30 or sol pounds. I have gone further both ways in the past, but most still maintain that at my lightest in years I looked borderline ill. My average weight surprises some people still, but it's a number I have become accustomed to these days.

For years my training ethos has been heavy and hard. Building muscle mass at quite a rate, making fitting into some clothes a challenge. That said, my physio pointed out a month ago that I have lost a large amount of muscle mass around my back, which surprisingly is a good thing for me. My words, not hers. Very noticeable for me when putting on wetsuits and scuba gear for sure.  The only downside to this is the loss has coincided with my loss of willpower, and the gaining around the waist.

In fairness to me (yes, excuse time) with recent issues with my achillies and glutes all coming to a head, and now seeing a second physio about the issues, I am mentally off my game in the name of self preservation, and physically off my game due to training limitations. That said, it's no excuse.

As I was saying, my training ethos, for years has been heavy, but I am slowly coming around to the fact that I am needing to tone more than build these days. Burn fat, and lose size, rather than build muscle and gain size. Contrary to my own beliefs, I'm apparently already quite large as muscle goes. With a GP exclaiming "oh my, you have huge arms, I mean HUGE arms" last year, I guess if someone who examines people daily says it, he must have a point.

I think this might actually be my folding point right now. I know how to train heavy, and obviously training lighter isn't so different. But the feeling between the two is worlds apart. The failure point feels different, fatigue is a whole different game, and the sensation of making changes feels confusing. But I NEED to do it.  I also NEED to get more active again. I am still up silly o'clock daily and out with the dogs, but with the weather changing the dogs are getting out less with me. Trying to pace myself so not to aggravate my achillies or glutes is a chore too. I am a power walker, not a stroller. Walking slowly makes me feel like I am getting old, and I hate it. Being overtaken is NOT cool!

So here I sit, gym equipment behind me, cloud over my head. Thinking to myself "next week", and really hoping that I am right this time. I need my mojo, I need that motivation and self discipline. I respect myself enough to care for myself. Now I just need to show it. Cut the crap eating, reduce intake, strip it all down, and for goodness sakes, WORK HARD !

I have a busy weekend ahead, but hopefully I will find the time to sit down with myself and get a training plan drawn up again. Not to high impact on my feet, allowing for morning stretches and physio too. Targeting my "soft" spots, and really taking things seriously again. I love feeling fitter than this, and heavens knows I like looking better than this. So now is the time.... Isn't it?

Wish me luck, scoff, or just close this blog and wonder why you just read all of this. Whatever you do, hopefully I will be busy getting my shit together and sorting myself out once and for all. Or at least once again! I know a lot of the above is just convenient as an excuse, I don't need telling to stop making them. I know as well as you that I am better than that. What I do know is that as much as an excuse as they are, they are also legitimate issues, but ones I can work around.... And I will !

Thanks for reading, and here's to next week. Oh and me not having to write another one of these "HELP MEEEEE!" style entries for a while.

PS, I know a few highly critical friends of mine will be reading this. I value your opinions truly, admire you commitment to yourselves, and your ongoing ability to maintain. In fact I envy that.

"One day I will be great, until then, I will be determined."

Published on Leave a comment on Physical conditioning time..

..But where to start.
Weight loss has proven successful, and I am happy with where I am now, so the next logical stage is to start conditioning.
Mentally I am conditioned already towards healthier choices in food, sensible eating patterns etc, so now its physical time.

When I say conditioning, I'm not talking ripped, six pack, and vascular (although that would be nice lol.) I just want to head back to firming up around the edges, and not looking like I just lost a huge chunk of weight. Tighten up the stomach a little, some definition back in my back and arms would be lovely for me right now.

My problem, an ageing, brittle body lol. Heavy training over the past few years has seen me end up on the operating table too many times, so I am keen to avoid any more surgery.

So I am currently working on a daily home circuit that I can do to enable this all to happen, and trying to decide what would help. A small resistance machine with a weight stack would be good to vary the movements, while limiting the impact on my joints and tendons. Along with simple things like push-ups, chair dips, crunches etc to work the usually unworked muscle groups.

So here we are, phase 2 of getting back into shape. I can't wait to get started, and start exhausting my body nicely lol.

Suggestions for movements welcomed.
Regards
Michael

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