Rides and exercise – Page 17 – Frank Kinlan's Blog

Weekending 26 Aug 07 Wild Wales Week !!!

Monday: Car failed it MOT on brake pad thickness so that was the rest of the day taken up. While it was getting MOT’d I walked to Europa Pools to book a few classes. The failure meant not going to see The Bourne Ultimatum. Anyway I turned up an hour too early for the class again so went in the gym. 700 calories later I came out and started the spinning class. Gym session was 30 min Crosstrainer, 2 km rowing with the last 250m at full tilt this had me out of breath for once and looking at the HRM I can see why. 186 BPM. Scary stuff for a guy who is trying to find the limit. Weights when they guys stopped using the machines as chairs between sets.
Sheilagh hurt herself in a step class when a pupil stepped into her and has been off since. One of the girls has organised a collection and we raised £30 for a card, wine and some holiday money.
Louise,s class was highlighted by her sister taking a mobile phone call while on the bike. Three points and a £60 fine.
This was a 600 calorie class, two lads from the Oval had made it back after a 3 month break but other than that it was much the same as usual.
160 BPM seems like coasting after 186 BPM upstairs. Louise must have thought it was my birthday as I got the fan Twice. There was some debate over the sprint at the end of the class. Hanni has suggesting various routines after last week. I suggest give us your worst. There is a compromise. 8 sets of 8 followed by four minutes sprinting/spinning it’s a good mix.
1400 calories worth, it’s been a good start to the week. Throughout the class I’ve been in climbing mode for Sunday.
Tuesday: Went to see Bourne Ultimatim just watching it was a workout in itself. The pulse was up for long stretches of the film.
I’d booked two classes at Europa pools and was on the reserve list for both. On the first class a bike failed and Louise had to give her bike up. Her face was a picture as she tried to do the class without a bike. Hot class and I went through a bottle of water. 600 calories for the first class and it was tough. Dasa gives up her bike to Louise. The girl next to me has seen the site and is interested in the number of calories burnt.
Now for the second class I wasn’t looking to do anything like the first. Just survive. At the end of the class the calorie count is 1200 calories.
600 for each class virtually down to the calorie.
It all start to make sense when I think about it. I went at my normal pace for both classes and both classes were pretty much the same. It figures that my enery expenditure will be pretty much the same too.

Liddl had Heart Rate Monitors for £9.99 on Monday that counted calories. You don’t have to have expensive kit to find out what your burning on a session.
Wednesday: Ride day. Last ride before the Wild Wales. Am I up for it, you bet.
Had a great day out with the North End, ride write up above.
Life style and Weight Management followup class. Five attended which is a lot lower than last month. No women turned up but it is the summer holidays. Next class September 18th
Thursday: Work, rest day. NO Exercise
Friday: Work again, but 10 chinups on a convienient bar.
Saturday: Gentle ride to the Eureka AM planned, see Jack and then prep the bike for Sundays Event.

The Times, Dr Copperfield, Inside the mind of a GP.

I take “The Times ” as they say and read the Body and Soul section on a Saturday.
The inside the mind of a GP articles get read now and again but this one really struck home about your visit to the quacks.

http://www.timesonline.co.uk/tol/life_and_style/health/our_experts/article2274143.ece

This one touched a lot of nerves in me partly because I see so much of the article in me. Maybe its because The Lifestyle and Weight Management Course run by Wirral Area Health Authority has been able to turn me around. The only way to get on it is a referal from your GP or practice nurse.

Now nobody goes to their GP because they are overweight. Men don’t want to go fullstop. I only went because work had discovered I had high blood pressure. Once trapped in the system they start treating the symtoms. High blood pressure, high cholesterol and a lot of the other ailments of obesity they can prescribe a pill for.

Now throughout my visits to the GP and the nurse everybody was incredibly nice to me. The real cause of my visits wasn’t being addressed but skirted around mainly my morbid obesity. Maybe the Dr House bedside manner would be more effective on someone like me. If I’d been blunty told diet or die early from a long list of obesity related illnesses I wouldn’t have waited 15 months to do something about it.

I’d had the diet sheet off the nurse like the article but it didn’t do me much good. Like the article says there is no pill for a lifestyle change, that has to come from within.

Comments wellcome on this post.

Weekending 19 Aug 07

Monday: Gym followed by Louise,s spinning class at Europa pools. I’d turned up an hour too early so had a go of most thing in the gym. 650 calories and a max of 175 BPM. I was double dared to do two classes on Tuesday by Hanni.
Tuesday:Back down to 82 Kg for those that follow my weight. It drifts a kilo or maybe two but never three. I took Hanni up on the offer but it was not to be I had to give the bike up in the first class. I’d already been in the gym so it was back up there. Half an hour on the crosstrainer (400 cals but the machine calorie counters overcount), weights and 5 minutes rowing @2.05minutes for 500 metres (1250 metres worth) and finally Louise,s spinning class. 635 Calories worth. Another first timer next to me. I told her twice about the level one setting and about the importance of it when you come out of the saddle.
It doesn’t sink in as she comes out the peddle twice. 50/50 on this girl doing a second class.
I think it would be easier if first timers were set on level 1 and told not to touch the resistance setting for the entire class. Even if it means the likes of Louise setting Level 1 for them at least they would know what the basic resistance setting is.
Week in week out I see first timers backing off the resistance level and not getting it back. Over a year on the drop out rate is still concerning me.
Wednesday: Work. Booked into Europa Pools for another spinning class.
Saraha,s class 500 calories burnt. Finished with 8 sets of 8 TWICE to Darude.
Different music had us all guessing. Bikes put away in record time by everyone too.
Thursday: Work and a long day at that. No spinning, no gym and it rained. New laptop to write the blog on but I still feel I’ve missed something.
Friday: Work followed by Barbara,s class at West Kirby. Awkward place to get to from Speke. Can’t make Europa Pools for 5.30. Tough class if you want it so. 660 calories in an hour including the stretching. High was 179 BPM which was on a sprint. I was getting bored with the sprint (seated) so cranked in some resistance and came out the saddle like you were going for the line. With the added resistance it felt like sprinting rather than spinning like a banshee. You may have gathered I’m in Wild Wales mode these. Got to batter the climbs in the class before the real climbs in Wales batter me. Thanked Catharine for her comment, shower. Fish and chips from Marigold fisheries, not as good as it’s been in the past. This was a treat but felt a little flat. Discovered Tesco Value Malt Loaf @ 20p might be the thing for me. I really like Soreen Malt Loaf but I might be transfering my loyalty to this product once it passes the taste test.
Saturday: Work, nothing planned. Ten chinups on a convienient bar, another younger (well younger)work colleague could only manage five. Still got problems with the new laptop late into the night. I’m writing this update on it but not wirelessly. Can’t beleive how many hours I’ve put into this already. PAUL I’m stuck !!!!!.
Sunday: No mega rides as it is a jack day. Might get an early morning Wirral loop in. Nothing today, a visit to the grandson and some pretty foul weather means I don’t ride. An MOT on the motor means I need two new tyres. Costco beckons but on the way home I see Roy and Joan and I think I see Cliff. It means I have missed a ride that a year ago might have been beyond me. It was to have been Ruthin but it would have been a hard slog on a day like today.

NorthEnd ride to Ice Cream Farm plus my Wirral Loop

After yesterdays ride I was looking for something easier today. Luckily the weather took a turn for the worse and a trip to the Ice Cream Farm it was. It started to rain on the way out and this probably finalised the ride.

Not much fun riding on a wheel in the rain, even less if they don’t have guards. My problem is the Iceni still has poor brakes in the wet. Old pads off the Trek don’t have the same feel as they do on the Trek. They are better than they were but as the Iceni comes out for wet rides I better get it sorted.

The Discovery Channel Windshell came out as did the Altura overtrousers. Both did OK and I was looking overdressed compared to some. Scone with jam and a cup of tea at the Ice Cream farm. I haven’t done enough for anything more.

On the way back to the Eureka I see Roy and Joan on their way out. On our way out one chap suffered two punctures and another chap noticed his bars had a crack in them. It’s ten past one and we are back in the Eureka, it’s packed and then they all disappear. Our watering hole is their destination.

It’s time to do another ride, a solo one this time. The route is Puddington, Burton, Burton Marsh, Ness, Parkgate and up to Heswall. Once out of Heswall it is the cyclepath to Thurstaton. I take it as I just don’t want the hassle with motorists today. I have a stop at West Kirby and resist an Ice cream. The queue was too long.

Next up is Hoylake and the wind is behind me. It’s nice and quiet here and I take a picture on the move.

Further on I take a picture on the sea defences as it is totally deserted. I should have took another panoramic shot as it looks really good out here. The rain of the morning is forgoten, I’m in leisure mode now. I don’t need to hold a wheel or maintain an average. This feels good.

New Brighton is busy and it is a fairly straight forward run to Seacombe Ferry. Lane disipline on the cycle path is an alien concept to most. There is a closure speed of 30mph and still they don’t realise they are on the wrong side of the path. One lad with his parents is in a world of his own and it takes two warnings and I still don’t think he knew I was approaching.

The other day I saw a cycle hire opperation at Seacombe and wonder where it is today as this would have been another good day for them. Further on at Woodside the tram is being put away. One of the most underused attractions on the Wirral.
Tea and an apple at Woodside with views over the Mersey to Liverpools new skyline.

Back to the top of Resthill and the rides over. 82 miles. It’s been a good week with four decent rides. Work looms but there is the Wild Wales to look forward to. I’ve got the route and my number and it’s going to get programmed into the Garmin Edge 305.

Link to Google map of Ride

NorthEnd ride to Corwen

Saturdays ride to Corwen was another oportunity for the NorthEnd to give me another pasting in Wales. We spent a lot of Sunday talking about it.
It followed last weeks route up to the lights at Northop where we turned left and went up the hill.

I forgot to press start on the Garmin so lost the ride untill Oakenholt and Papermill lane. We join the Mold-Ruthin road at Cadole. This week we are going down the Blwch towards Ruthin. Before that it’s a slog up to the start of the descent.

Dave manages to loose his reading glasses case which promptly get run over. The glasses were OK funnily enough. I think a mobile went down the road too. I’d used up most of my drink on this section of the ride and was hoping to replenish it at Corwen. Peter and I were sweating on the climbs and I had only took one bottle.

We sailed past the turn for Corwen and started on the old road to Llangollen that I had ridden with Ray in “A tour of the Berwyns Audax “. It turns off and heads over to the Nant Y Garth road or so Tempo thought.

The climbs were steep but a wrong turning had us going up one the was Haute Catagory. I was in 30×27 and really struggling. The Garmin said 14% but I was travelling that slow it wasn’t updating quick enough. I’d say it was 25% and I am on the limit. The others have gone but it regroups at a Tee junction. Here the group splits and half ride up the hill while Tempo and others go downhill Heading towards Llanarmon yn Lall.

We stop at the shop but even this was rushed, I had a small bottle of water and two bannana,s and we were off again. Heading back towards Mold it’s a fast ride to Loggerheads with some sprinting at roadsigns. On the climb out of Loggerheads I get dropped and they are not waiting this week. This ended up being a good thing as I was able to break off and get some liquid in me.

I ended up going to Aldi to buy a litre of Orange juice. Here in the queue for the till a little girl says “Nice Shoes” as her dad explains what cleats are for. They see I only have one Item and let me in front of them. Half a litre of orange juice later I am back doing my own thing. Trying a route out of Mold that didn’t get anywhere.

At the top of Ewloe one of the second group has punctured so I join them for the ride back to the Eureka. Straight Down Ewloe Hill at 30mph and then through Garden City. Up Woodbank and back to the Cafe. Here Andy stops me and we talk about the Edge 305. He has one but hasn’t got around to routes yet but has been on the site.

He is riding a 12 hour race today so good luck. He has found USB chargers in Poundland, so I’m off there to get some. A quid, you can’t buy the batteries for that. Great weather for a beast of a ride, stunning scenery but no pictures.

90 Hard Miles but worth it.

Link to Google Map of Ride

Discovery Channel Steve Cummings Training Ride 4

I thought I’d do another one of these as I’m off on holiday, the weather looked superb in the morning. As it turned out it was not a sub four hour ride as it has been tweeked a bit. A loop to the Ice cream Farm has been added as it is around lunch time. I also do a loop down to the marsh at Ness which include a climb up Denhall Lane.

The loop out to Delamere was into a headwind which was noticable down Oilsites Road. It’s always a test going straight up Primrose Lane as this climb is the steepest on the ride. With sunglasses on going down Dark Arc is scary stuff, the surface is bad in parts and you can’t see much under the trees a 30 mph. You need 30 mph to get to the rail bridge up the hill the other side.

Once at the Station Cafe it was a piece of Chocolate cake with a cherry filling and a pot of tea outside in the sun. The cakes are superb at the Station Cafe, everyone else seems to be having allday breakfasts.

The cake looked that good that a woman and her friend commented on it and how many miles you’d have to do to burn it off. I’ve just ridden 24.8 for it. What has been remarkable is how little traffic there is.

After Cotebrook I decide to take a few pictures of the Mill Pond, just before Oulton Park. It’s another track day and it sounds fast.

Dave has spliced the pictures into this panorama which comes out really well. Thanks Dave.

Next stop is the detour to the Ice Cream Farm, I really like it around Beeston. The roads are quiet the surface isn’t bad along with some of cheshires finest it is a nice place to ride.

Mexican Chicken Bagguette at the Ice Cream Farm, I’d have thought it would have been busier seeing as it is the summer holidays but there was a steady stream going into the ice cream parlour. The Crocky Trail looks busy though.

Next stop is the Eureka after putting in a slight mod to the original Cycling Weekly route. The A5117 roadworks mean a few mods.

Kev and a few of the boys are there from a year ago. Kev mentions the picture I took of them crossing the canal bridge at Chester to Bill?. Kev has it as his wallpaper now. I don’t blame him, it was a good shot I don’t have any of me that good.

Puddington, Burton, Denhall Lane then a stop at Ness Gardens. I’m not looking to break records on these solo rides but just have a good time. I had toyed with the idea of an Ice Cream at Parkgate but it soon passed and it was back to the climb up to the Chester High Road.

The next section is the homeward leg and it was all going fine untill this. 270 cows wanting milking.

This slowed down the average speed for the leg a lot. It seemed like an age following the cows but it was still a great day out.

Finished off with Sarah,s spinning class at Europa Pools.
I ended up loosing a Kg of weight on this ride even with the Cocolate Cake at Dela mere Station Cafe.

Strange how thing change in a couple of hours, a couple of the NorthEnd went the Ice Cream Farm later on and it was heaving.

Link to Google Map of Ride

Testing Thumbnail Images

The look of the site is about to change now I’ve worked out how to post thumbnails. This should improve the downloading speed of the page. Thanks Paul for the tutorial and the site mods. I’ve been meaning to change the page for a long time, the green is the new Discovery Channel colour which I quite like, the blue border is a Trek Madone colour so thats going to stay. I’ve finally got around to changing the wheel to a picture of me doing the Steve Cummings training ride.
Pictures will be 1024X768 so will be fullscreen when clicked a couple of times. It just means the blog will be quicker to load for those still on dialup.

Weekending 12 Aug 07

Monday: Couldn’t get a spinning class at Europa Pools but managed to get a space in Barbara,s class at West Kirby. Had half an hour in the gym beforehand doing a few weights. Rowing and the Arm pedaling contraption for 6 minutes @ level 6.
It was a full class and then another two came in. These days I don’t waste any time turning the legs over waiting for the class to start. I need to increase my pace if I’m not to get dropped by the North End.
So flat out it was, 836 calories worth with a Maximum Heart Rate of 185 BPM. 55 minutes worth of on the limit spinning. First class of the week, what with the rides at the weekend it promises to be a fruitfull week.
Tuesday: On the reserve list for Europa Pools spinning class, the early one.
Got to Europa Pools early to get a place as it was there were 3 bikes left when the class started. Went the gym beforehand to do a set of weights.
680 calories burnt which was a surprise as it was nothing like the previous nights class. Average pulse was 132 for an hour and five minutes.
Before that I’d done a couple of miles on the Toy with my new shoes on and the levers in there final position.
Wedneday: Ride day, got to do my own thing as I have a dental appointment in the afternoon. A Steve Cummings training ride might be a possibility If I set out early.
as it was I did a Wirral circular route of 48 miles. Good weather made for a good ride.
Spinning at Europa Pools also.
It was Sarah’s class tonight as Sheila is still on sick leave after doing her foot in on the step class. Was told I was the talk of the class on Louises second class. Take heart there are no bad classes, the classes are what you put into them. I measure what I put into a class. Just doing a class means you arn’t out there doing something that you normally shouldn’t be doing.
Anyway back to the class, it’s hot. A lot haven’t turned up as the rollcall still leaves 6 empty bikes. We are all thrown by Sarah,s routine, different music and a new style can throw anybody.
Sarah has already been contacted by the Luddites about the routine and she is only standing in for Sheila.
The whole point of a routine is to vary it, variety is the spice of life. Take Barbara,s classes. I can do one of these on autopilot. Barbara does a LOT of classes and if you only do one or two it feels like a tough workout. If you do five a week it doesn’t, I could do it so to speak. The music plays and you know what is coming up it’s got to the stage where I’m doing the routine to the tune.
Anyway back to Sarah,s class 500 calories but the whole thing is that it was a DIFFERENT routine. Forgot my towel which didn’t help. Had some news of Steph from one of the other spinners on Tuesday, she,s in good form and having the time of her life by the sound of things. Steph took classes at the Oval.
Thursday: Louise,s class at Europa pools just as it turns out I hadn’t booked. Two new girls in the class and I’m next to them. This pair look like they are going to struggle as they haven’t a clue what they have let themselves in for. I was going to ask them which one put the other up to it. Before you all come down on me like a ton of bricks read the Spinning page. I spoke to the girl next to me twice about the level one setting as it hadn’t sunk in. She had turned the resistance out by about 6 turns so there was no way she could ever get it back. A quarter turn of nothing is still nothing.
The thing is one of them said to Louise that they found the class EASY!!! they did absolutley nothing !!!!!! ( exclamation marks are my least form of objection) . The girl next to me nearly came out the pedal as she had no resistance in. Louise came across but they still haven’t twigged it’s all about the resistance level. I say all this as I know we will never see the pair of them again. As for the rest of the class we all know who is kidding and that is no one. I’m the only bloke again in the class but all of these girls give it a good go for 45 minutes.
660 calories by the time I had cleared a few bikes away, shower , home. Hi 164 BPM.
Friday: Booked in for Sarah,s class and the prospect of a Steve Cummings training ride.
Steve Cummings training ride it was, weather was brilliant at the start but clouded over in the afternoon. 73 miles and four cafe stops. 16.2 mph average speed so not the fastest. Might as well write it up as I took a few pictures around Oulton Park
Sarah,s Class at Europa Pools 540 calories but I did have the fan on me for most of the class as there were only seven of us. Sarah offered to do a tougher class next week!!! but we declined as the classes are as tough as you make them.
Saturday: Out with the NorthEnd, we nearly made it to Corwen. Ride write up further up the page. 90 miles
Sunday: Ice cream farm with the NorthEnd and a Wirral Loop as we were back at the Eureka for 10 past 1. 82 miles. Grand Total for the week 295 miles.

NorthEnd ride to The IceCream Farm (with a RoadRace thrown in)

Not what I had in mind today as I had planned to do Cliffs CTC ride to Panorama which I was looking forward to. It was scheduled for a 9.30 start so I knew something was amiss when I was the only one there.

As it was the North End were going to watch the finish of the roadrace at Saighton so I tagged along with them.

As you can see it’s a fine day, this was one of the few times on a North End ride that it was possibble to take a picture. If I was with the CTC I could be off the front and still have time to get a decent frontal shot. Not a chance with these guys, it’s seen as a personal attack. There is a big difference in riding style and pace. Club riding is the next step for me and it is a totally different level to the CTC rides I have been doing for the last year.

I’ll recap for those that don’t know me or what’s happened over the last year. A year ago I joined the CTC to ride with a group, before that I rode on my own as every Tom Dick and Harry used to pass me. This isn’t as bad as it seems I was out there learning the craft. If your as overweight as I was you need to do the basics first which is getting your basic level of fitness up. I’ll stop now as this needs a separate post of its own rather than a ride post. Riding on your own will give you the chance to get to know yourself possibly for the first time, a chance to explore a few limits and make a couple of mistakes out of everybodies eye.

Back to the ride, Tempo leads off and it is up to the rest to catch up. It’s a more disiplined approach and if you dawdle your not going to be on the ride.

Dave, I’ve got some pictures of the race finish if you want them.

With the race over with a mix up over the bell for the final lap it off to the Ice Cream Farm. There were a lot of what are now familiar faces at the Ice Cream Farm. I thought it would have been packed now the kids are on their summer holidays but it wasn’t so.
Seafood bagguette for me and a cold drink.
Really great weather for the ride back to the Eureka.
Not what I expected when I set off for the Eureka but another great day.

Link to MotionBased Player

Link to Google Map of ride

North End Ride to Denbigh

I might as well start at the begining, it was down Resthill and heading out on Route 56 when I got delayed by the cows going down the lane to another field. Spoke to what I guess to be the farmers wife about what time the cows get moved as they were herded into the field.

Out at the Eureka I’m early as I need to get breakfast. I tend not to have a breakfast before a ride out to the cafe. It’s the only time I forgo the Quaker Oat Granola I normally have.

I have no illusions about riding with the North End, I’m being tested to see which group I’ll be riding with. Dave who has commented on here is riding with us and he is racing tommorrow. Big Phill is also with us at least untill the top of Paper Mill Lane. Before that it was my ride across the new bridge and boy was it windy.

Paper Mill Lane is the first climb of the day. Andrew and moi are first up and this is where I have a little dig by going off the front. This was equivalent to lighting the blue touch paper and wakes everyone up. Everyone is out the saddle racing up to the junction.

I’ll fast forward to towards the end of the ride at Loggerheads. I’ve been dropped of the back on the descent from the top of the Bwlch to Loggerheads but on the climb at Cadole I start reeling the group in (they have reformed). Anyway having reeled them in I ride past them in the big ring to boot. There is a loud shout of “Oi !!!” which I laugh off. This really set the cat among the pidgeons and it’s a sprint to the top of the hill. This is where I am weak, the TLI Oulton Park Series proved that. I am at or near my limit on these rides so there is nothing in reserve when I spark off something like this.

Once over the top it was a 44mph ride down to Mold which is where I lost contact with the group as I got caught by a set of red lights and a pelican crossing.

Now back to the ride. Next up was Northop and the lights where a prat in a car decides to give us some verbal abuse. It must be a North End thing but I’m amazed what confidence a tin box gives some of these idiots.

The next bit is familiar as I rode it with Janet and Ray a few weeks ago. Same route up to the A55 and onto Halkyn. Around Pentre Halkyn the bottle cage on the Toy looses a screw while I am taking a drink so I have to stop. The thing with riding with these guys is the pace, it’s fast, even for me. On some of the climbs I am maxed out at 178 BPM. This is just trying to stay with these guys, some of them aren’t even breaking into a sweat. It’s dripping off me.

It gets a bit lumpy around Tremeirchion but the scenery in this neck of the woods is fantastic. We have a run in to Denbigh and then it was a climb up and around the castle. It’s been heavy going up to now and the lunch stop is scheduled in for the Cafe by the river at Ruthin. Looks like beans on toast all round. The problem in this neck of the woods is water or any form of liquid. I’ve emptied my bottle and it needs a refill.

After the Cafe stop at Ruthin there is only one way back today, straight up the Bwlch. I get shelled off the back on the run up to it and it is quite steep at around 10% on the hairpin bits. Then it is on to the main climb which I didn’t feel too bad on, this was because I’d reeled in Dave and passed him before the bend that leads up to the summit. It’s then a fast run down to Loggerheads where it gets strung out a bit.

Which is where we started, me passing the club captain on the climb before a 44mph run into Mold where I got stuck at the lights. I called in to see Keith at Eureka sports before meeting up with them back at the Eureka.

The ride home was through Puddington, Burton, Denhall Lane, Neston and Parkgate and back up RestHill for another great day out.

83 miles. 4700 ft of climbing 5200 calories burnt Avg speed 16mph with a max of 44mph.

Link to Google Map of Ride

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