Weekending 13 Jan 08

Monday: Work, but booked into Europa pools for Louise,s spinning class.
Louises07jJan08.JPGThe three peaks on the final sprint are visible but on the last one I cranked in a bit more resistance, plenty of banter in this class tonight.
Didn’t push as hard as I have done on some of the classes but it was a good start to the week. New working hours mean this will be the regular class from now on. Three newcomers doing new years resolutions started the class.
Weights afterwards in the gym, added 5kg on the lat pulldown machine.
Tuesday: Work. Booked in for Louises,s first class and intend to do running and weights afterwards.
Had a good go in the class and it shows in the chart below.
Louisesmontueclasscompared.JPG Max was 179 BPM. The dip before the final sprint is where we were deciding which one to do. 8 minutes it was, not to everyones liking. The first section had the heart rate ramp up to 162 bpm where it steadied off. With a fair bit to to go I increased the tension and the heartrate kicked up. With the final 20 seconds out of the saddle with a bit more tension dialed in had the heartrate hit 179 BPM which was good going.
Had trouble getting a treadmill so it was rowing for 2 Km in 7:59  which is a 500mtr/2:00 pace on the Concept 2 rowing machine. Max for this was 173 BPM right at the end where I was pushing for that sub 8 minute time. Weights, shower, home.

The overlay of two of Louises,s classes is a good comparison as the structure of the classes is basically the same and it is basically down to how hard I want to push myself on a given day.
Start  on days, Monday to Friday next week, so the routine is going to have to change.
Wednesday: Work, last day then 4 off whooohoooo.
Lifestyle and Weight management followup class. 5.30 usual place.

Interesting correlation about booze and weightloss on
Pauls site.
http://sidsjourney.blogspot.com/search?updated-min=2008-01-01T00%3A00%3A00Z&updated-max=2009-01-01T00%3A00%3A00Z&max-results=8
I’ve noticed on a few occasions when I’ve overdone it on the red wine that I’ve still lost the next day only to put it on later in the week.
86.1 Kg This morning which is me back on track to get down to below 85 Kg in the short  term. It had shot up to 88.8 after a party a few days back.
The trend is in the right direction, 3 days of losses.

Got of work early to attend the followup class. Only two of us there at the appointeded time and Ron started the class off in the waiting area. Then another two rolled up. It is a bit of a poor turnout given that another class had finished last month and only one made it to the class.
The trouble is this is not unusual and all I can say is the real gains come after you have finished the classroom sessions. With the low numbers Ron is effectively your personal trainer.
I brought up the subject of anon,s post Obsession (not the perfume) to which Ron asked if I thought I was. My answer, which is the same to anon was no, if I am obsessive then so are a lot of people I meet in the gym, spinnning class and the Eureka day in day out. They just don’t publish what they do on a website.
(comments coming in thick and fast as I type this)
I don’t think I am overdoing things on the exercise front, like I have said before I can do a spinning class with ease now.That is not to say I don’t put a lot into it but I don’t need a restday after one. Weights are not as structured as I have had no training.

Going out with the Northend has been a revalation, my best is someone eles’s average. A weaker rider such as myself will always be under pressure on a tough ride but I know that this is the only way I will improve. I choose to go out with the fast or training group knowing I am in for a hard time.

Left the class early for Louise,s spinning class (it was nearly over). Swapped bikes as the first one was hard work and then one of the blokes took that as he had the worst bike in the class (IMHO) the one with the white tape on the seat post.
Good class, got to say that as Louise reads these posts.
Sprint to Darude at the end with resistance added in between the rests had the pulse  up to 184 BPM. I don’t do the final sprint on next to no resistance, heartrate governs my resistance setting. If it is falling I haven’t got enough resistance in.

Level one is hard to judge when your spinning, and I always suspect that most have the resistance wound out too much. The momentum of a 34 pound flywheel fools you into thinking you are really having ago but the flywheel is doing it for you.
184 BPM for the final spin and I was out of breath but probably had a bit more in me. Still within my limits. Mentioned anons post to Louise so perhaps we will get a reply out of her (no need for an email address, entirely anon).
Shower, home, no weights. Write blog for two hours.

Thursday: First day off. Got to make the most of the next four days as as from Monday I’m on Monday to Friday along with most of the working population.
The obsessive daily weighin had me at 85.5 Kg this morning which to me just re-enforces my belief in what I am doing. Eat sensibly, exercise to your potential and feel the benefit.

Aldi Offers today, all fitness stuff including the Heart Rate Monitor that I use for the bargain price of £12.99. Another post later when I’ve checked it out. Going to get the side stepper. Running and fitnes stuff not flying out the door like the cycling stuff but quite a few of the side steppers had gone by the time I got there. the hand weights seem idealy suited to women who are just looking to tone.

Gym for 15 minutes before Barbara,s Spinning class. Now I had a good go in this class because the music had changed. More on that a bit later.  I got talking to the woman on the bike next to me as we waited for the class to start, just asking how many classes she did a week as I keep seeing the same face by enlarge. Two, but then she adds she goes circuit training at Bidston. Ron,s class?, yes.  Talk about a small world. I mentioned that Ron was also a course tutor on the Lifestyle and Weight Management course and that I was 21 stone at one time and had a BMI of 42. Turns out she is an nurse at a hospital that does gastric banding and all those other procedures for the morbidly obese.
The thought of surgery for what I perceive to be a mental block scares me. I’ll explain, I’m shortly coming up to the aniverssary of my 10/2 Lance Armstrong moment. I don’t blame anyone for my weight gain. It was purely self inflicted. I don’t have a fat gene, large bones or any other half baked excuse that the tabloid press come up with now and again for Britains obesity epedemic. I was just a fat lazy bastard, pure and simple.
The turning point was getting up in the morning and not liking what I saw in the mirror, it was a personal decision to do something about it. That day was Feb 17th.

Back to the class, the music had changed but the routine was much the same. I was feeling good and the heartrate was nearly a zone up on Louises class last night. The thing was it was staying up there as there was no break in the tracks, no time to recover. From memory it was 80’s disco mixes. We are on a climb, I’m out of the saddle (because thats the way I do climbs these days) dancing on the pedals  to the beat with the heartrate at 180 BPM. The thing was I was enjoying it and it didn’t feel like a zone 5 effort. Then it ended, someone didn’t like the tracks so Barbara swapped CD,s, gutted.

Morning v Evening spin.JPG

Final sprint had me dialing in enough resistance in to get it to 170 plus BPM with a decent cadence in a time trial position, out of the saddle for the last ten seconds  had it spike up to 178 BPM. A good class, I’d like to see how long I can keep 180 BPM up for as I was really into it then.

Gym after the class again. Had 8 minutes on the side stepper machine on an interval program and boy was that hard. It’s the tempo that is hard and the step action take some getting used to.  Shower,Tesco,s for the comic and the Mens Health fitness Special.

Booked in for the evening class too, music was back to normal and Barbara was giving it a right slagging off. Aparently it was an Abba cover remix CD. I retried the dancing on the pedals technique from the morning class and it was just as effective. One excursion into zone 5. Not a bad end to the day.

Friday: Weather doesn’t look too bad so I need to get out on the bike. Bought some new brake pads for the winter trainer(was my best bike) they need to be fitted.
Obsessional weighin had me at 85.0 Kg so back on track.
I can’t see the difference between my daily personal readings and a weekly or monthly reading for someone else like WeightWatchers, Slimming World or the Lifestyle and Weight Management Course.
I don’t really want to jump on the scales for someone else to find out I’ve put on a pound or two and come up with a limp reason for why I’ve put it on.
Dieting is a massive industry mainly geared towards women, men on the other hand avoid the doctors like the plague and get into a state that they may not recover from.
There was never a chance of me attending a Slimming World class and even if I had gone to one they would not have led me down the path to the amount of exercise I now do.
Off out for that ride I said I was going to do.

Rode to the Eureka for breakfast. Only three of us in there.
Short loop to Ness Gardens then Lower Heswall via Neston and Parkgate.
Climbed School Hill the had to make the decision whether to call it a day and go home or continue with the ride. Ride it was, avoided the worst bit of the cycle path along Telegraph road and stopped at Morrisons in West Kirby. Bad timing meant the cafe was packed so I didn’t bother. Just got onto the front at Hoylake where it was breezy and cold and picked up a puncture. Found the hole in the tube with the aid of a puddle and also found the the cause which was removed with the tweezers I now carry.
I had to take my gloves off for some time and my hand were numb with cold. Boy was I glad when it was sorted.

Called in at the BikeShop in Moreton and had a good look at the CatEye Tripple Shot Pro and had a look at the beam pattern graphs. It puts out as much light at +/- 5 degrees as the EL530 does in the centre and the EL530 put zilch out at the same setting.
Expensive but probably worth it in the long run, with the first Audax coming up I don’t want it to end like last year.
Home for 3 pm. 39.9 miles  ride cut short by another bloody puncture.
Spinning at West Kirby. Full class. Spent 45 minutes watching someone spin for the whole class with no restistance in. My fault I looked out for the same bike that I had the other day.
Saturday: Ride day. Out with the Northend come what may.

DSCF3519.jpg The usual suspects are in this first picture of the year.
What a ride this turned out to be. Splits all over the place. First stop was at Deeside Industrial estate when David broke his chain. Peter stayed with him as they called in at the Eureka sports shop. The rest of us headed out to the rail bridge and up to Northop Lights. Here the group split with Clive and three others making it through the lights and the rest of us stuck.

At the Green we turn off thinking Clive has gone up the hill, as it turned out he hadn’t and we subjected ourselves to one steep tortuous climb. It was that steep that I couldn’t look at the Garmin. I was maxed out at 182 BPM and Dave Newbie left us at this stage. We stopped at the cross roads to regroup but we were down to four the option was to go across and up again with Cilcain being the destination.

It’s quite a drop down to the A541 and it is here I split off from the other as it seemed that they were heading of over Moel Arthur in reality one had picked up a puncture. I pressed on to Cilcain where I stopped to have an energy drink.  Next minute Clive and the sprinters turn up and the destination is Loggerheads. After a steep descent I’m promptly dropped but at least know where I need to go. I turn left at the Tee junction signed Loggerheads and follow the road down past a couple walking to the Cafe only to find I am first there. Next minute Clive and the others turn up obviously having put in another loop.

The fast group don’t generally do cafe stops on a training run and we were just about to set off when the others turned up. It was just as well as I knew I was going to get dropped again. Loggerheads Cafe well worth a visit now it has been done out. Menu wants a few additions  but it’s better than the high fat stodge they used to serve. As we are about to leave Peter and David turn up, we are a group again. Dave Newbie was also there. It was a strange ride.

Halfway up the hill from Loggerheads we turned off for Northop traffic lights, we all made the lights this time but Peter and Brother James were behind me and we were falling off the back. This was the big ring section of the ride and even at 25 mph I was having trouble closing on the group. The idea was to slow them down to let the others close up, it was not to be. I didn’t catch them untill Connahs Quay. Here we lost Chicago Dave who was listening to his ipod  when we turned off on him. We all ended up at the Eureka  with a tale to tell.

Barry turned up after his ride to the Ice Cream Farm which was closed. He went to the Candle Factory and ended up doing over 70 miles. Rode home with him via the Missing Link.

Will post a route later but one of the climbs out of Northop was at least 16% Gradient. There were small sections that were at least 1 in 4 as I had to bail out of the middle ring and use the granny ring. I’m not trying to be a hero, I looked down at the heartrate and it was 181 BPM.
Link to Google Map of Ride 

Sunday: Jack day but might fit a small ride in. Could do with dropping some Garmin map CD,s to Ray at the Eureka.
Cycle Promotions sale at Garston Leisure centre opens 10:30. Went last year and there was a fair range of kit there.
Let,s not get too transfixed on what I do, I do what I do because I generally like it. If it means pushing myself to someones level i’ll give it a go. If I fail it’s because they are better than me. Average means you are ahead of 50% of the population. I don’t know where I currently fit in but it isn’t in the bottom quartile.
I wear Discovery Channel cycling stuff to the gym so stick out like a sore thumb.
Everybody needs that buzz, I still get it but you need to recognise it.I had planned on doing a food diary for this week just prove that you don’t need to starve yourself to loose weight. I don’t diet as such but eat sensibly, the amount of exercise I do is the key difference. I take a 700ml water bottle in to the spinning classes and go through it in a 45 minute class. The body fat analyser scales that I use every day tell me that I am not dehydrated as my water content is always around the 50% mark.Jack day but might fit a small ride in. Could do with dropping some Garmin map CD,s to Ray at the Eureka.Cycle Promotions sale at Garston Leisure centre opens 10:30. Went last year and there was a fair range of kit there.Let,s not get too transfixed on what I do, I do what I do because I generally like it. If it means pushing myself to someones level i’ll give it a go. If I fail it’s because they are better than me. Average means you are ahead of 50% of the population. I don’t know where I currently fit in but it isn’t in the bottom quartile.I wear Discovery Channel cycling stuff to the gym so stick out like a sore thumb.Everybody needs that buzz, I still get it but you need to recognise it. I had planned on doing a food diary for this week just prove that you don’t need to starve yourself to loose weight. I don’t diet as such but eat sensibly, the amount of exercise I do is the key difference. I take a 700ml water bottle in to the spinning classes and go through it in a 45 minute class. The body fat analyser scales that I use every day tell me that I am not dehydrated as my water content is always around the 50% mark.

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12 thoughts on “Weekending 13 Jan 08”

  1. “OBSESSED” is the word that comes to mind through out this weblog of yours Frank! Bodyweight fluctuates and weighing yourself everyday is OBSESSIVE!!! Regardless of the fact you were once quite overweight it is not necessary,once a week is sufficient! but then again Frank thats not in your nature is it? because your not only obsessed with weighing yourself, but exercise in general giving your body no time to recover between sessions of spinning, weights,cycling and exercising at home. You wont like these comments, i know that,but its the way i see it im afraid

  2. Take no notice Frank if the system you use works for you then stick with it. As for you Anon if you don’t like the site then sod off.

  3. Does Frank know who “OBSESSED” is? I would agree that the body needs time to rest. But surely if he were really overdoing it, something would have happened by now. You can’t exercise at 100% for the best part of 2 years with no sufficient rest and still be going strong. I exercise daily, even my supposed days off i’ve got to walk or have a shopping trip to the supermarket on my bike. I rarely weigh myself, but keep (anal) records of times/average speeds/distances/weather conditions. Am i obssesive? Who gives a sh*t? Nobody’s getting hurt.

  4. As it happens “BARRY” i like this site very much but i truthfully feel Frank His a slave to obsessional behaviour!!!

  5. Frank maybe the time has come to seek the help and advice of a cycling coach. You will find a list on the British cycling website.

    There is always a danger that you can over train to a point where you will just wear yourself out, after a certain point the training needs to become structured to be really beneficial. Go for quality training rather than quantity now you have achieved your base level. An athlete needs to be fit to race not to tired to race, structured training together with correct recovery should see improvement in your performance.

  6. Dave, thanks for the comment. I’ll have to try and fit one of the Northend training rides into the schedule. I got put on days yesterday so the Wednesday rides are no more unless I take a holiday. I recognise the need to improve and I’m picking up stuff each time I go out with the Northend.

    I need to get the weights in the gym sorted as I only use the machines, the weights don’t get shown to you on the induction and thats how it has remained with me.

    Don’t know about a cycling specific coach just yet and the athlete comment reminded me of something that was said to one of the women in last nights spinning class.
    Regards,
    Frank.

  7. What the hell does he need a cycling specific coach for??? Frank was a fat guy who has got fit and slim!!! as he tells us frequently he his living his dream! i dont think Franks ultra competitive and what he as acheived is remarkable in itself.

  8. anon, I’ll know if I need a coach after Thursday. I do need a challenge, something to look forward to.
    Dave is partially right, now that I am going to have less time on my hands for rides I do need a more structured approach.
    I could do with getting my gym routine sorted properly as I am still at a basic level.

  9. Thought this may be of interest to you.

    I found a kit which included the lens, the LED’s, a heatsink, and a driver board from a retailer in Australia. The kit is designed to be a drop-in replacement for common halogen MR-11 bulbs found in bike lights. It’s similar in design to the Niterider TriNewts. It’s basically three Cree LEDs with a lens to focus the beam.

    It wasn’t that easy as a drop in replacement, but if you’re handy with a soldering iron and know a little about electronics it can be completed in a few hours. Basic steps, remove the old MR-11 bulb, cut the wires, wire the power leads to the driver board, then attach wires to the LEDs. Sounds simple, but the parts are so small you need a really good soldering iron and steady hands.

    It’s almost as bright as my Niterider Enduro HID light. The beam on the HID is narrower, but I wanted this to be my handlebar light so a wide beam was actually what I wanted. My little light project turned out a lot better than I expected. The best part is that I can use any type of battery between 6 to 11 volts and get the exact same brightness due to the “boost” abilities of the driver board. You can use an old water bottle to carry the 6 AA batteries. I also have another bottle wired up that will accept 7.2 – 8.4 volt batteries.

  10. Richard that sounds great, any chance of a link to the retailer.
    I’ve been looking at some of the ones on the Audax UK lighting section. I used to do a lot of soldering so no worries on that front.
    Regards,
    Frank.

  11. OBSESSED” is the word that comes to mind through out this weblog of yours Frank! Bodyweight fluctuates and weighing yourself everyday is OBSESSIVE!!! Regardless of the fact you were once quite overweight it is not necessary,once a week is sufficient! but then again Frank thats not in your nature is it? because your not only obsessed with weighing yourself, but exercise in general giving your body no time to recover between sessions of spinning, weights,cycling and exercising at home. You wont like these comments, i know that,but its the way i see it im afraid

    I must be obsessed too, I weigh most every day and have been known to weigh more than once in the day – especially when I don’t agree with the scales! I look at it as being a monitoring process. In my job you monitor, review and then plan to deal with the result – so if weight is higher than I’m happy with I plan to do more exercise that day – it’s self-motivation not obsessive behaviour!

  12. Paul, your obsessed too but at least your not a rambling neurotic. See this weeks Rides and exercise post. See you’ve got at new toy, hows it going?
    Back to anons posts, I now have the inability not to take constructive critisim, if thats so why do I bother to post these comments to the site.
    From my side of the fence I suspect you like dishing it out but can’t take it yourself, that and you’ve been pissed when you’ve wrote them.

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