Rides and exercise – Page 22 – Frank Kinlan's Blog

Weekending 25 Feb 2007

Monday: I’ve had better days but managed to get a spinning class at the Oval. Work on the car didn’t go to plan and had to be abandoned. Had 20 minutes on the cross trainer before Louise,s class and a couple of weights then it was time to grab a bike as people had turned up early. The Precor crosstrainer reads significantly more calories than the Crane Sports HRM.
Louise is a regular reader of the spinning section now, so all the posts were not in vain.
It was a full class with a couple of new starters, the attrition rate of new starters is nearly as bad as the Lifestyle and Weight Management Course I am still on. Many do one class and are never seen again.
Any way it was a good class with a sprint at the end we weren’t expecting. This was an opportunity to bury myself again, I’d had a maximum effort on the previous hill section.
The stats: 815 Calories burnt. 65 of these were in the warmup while the newcomers were being shown the ropes. So the net result is Louise,s Monday class 750 calories burnt. Max heart rate 187 bpm.
Now a google search has a 42g Mars Bar at 190 calories, so thats 4 Mars bars worth.

The Mars bar scale is a bit tricky as there are a number of different sizes of bar and the size has come down over the years, a 60 odd gramme bar is 290 calories on some of the searches I’ve done. It looks like i’ll have to get to the bottom of this one as I’ve been using the Mars bar scale for a while. I used to snack on these out of the vending machine at work. There is a worse example, a Cadburys Double Decker.

284 Calories in a 62.5g Mars bar. A normal size Mars bar is now 62.5g so 42g must be a funsize or multipack size. A bit of a let down knowing a good spinning class is only 2 and a bit Mars bars.

Tuesday: An hour in the gym after work, weights logged plus a session on the rowing machine 500 metre intervals with 1 minute rest. 1:56, 2:06, 2:01.4, 2:01.4, 2:00.9 2885 metres rowed in around 15 minutes including the rests.
Wednesday: Lifestyle and Weight Management course followup class.
Thursday: Gym after work, weights, crosstrainer 250 cals, Rowing routine as above. 500m/1:00r 1:57.5 1:56.6 1:55.6 1:55.6 1:53.8 3152 metres rowed. Started to do 2 sets on some weight machines with a reduced weight.
Friday: Ride Sundays route to Delamere. An absolute disaster of a day The route was corruted and I ended up riding The Lady Hayes ride, worthy of a post on its own.
Sunday: CTC ride to Delamere led by moi. Ray has prepared this route for me, thanks Ray I owe you another one. Includes The Yeld after lunch just to liven things up. Bonus points awarded for getting up in the middle ring(road not MTB). Double bonus points for beating me up. Ad hoc points awarded awarded throughout the ride. Points for turning up, points deducted for punctures.The run leaders decision is final.

Stop Press: Yeld removed from ride!!!. The track from the visitor centre is too muddy so I’m looking at another route.Shame I know, I’m sure you were looking forward to it.

Mini NorthWest Passage Audax

Friday had me preping the bike for todays ride. What I thought was a faulty wheel bearing wasn’t which is just as well as I would have had trouble sorting it. energy drink was prepared too as I didn’t want a last minute rush.

I’d set off in good time for the start and made the home of the co-op, Rochdale in good time. Finding the start proved to be a bit more problamaticle. I’d stopped at a garage for directions and the chap I showed the map to said it looked nothing like the route to the start. Another two people were stopped and I made the signing on with less than ten minutes to spare. Ray and Craig were there and Ray had found me a spot to park, thanks Ray.

Mini Northwest passage start .jpg

With the Edge set to Navigate route it was right at the mini roundabout just down the hill from the pub. After a while we took the Todmorden Road and passed through Calderbrook and summit. Todmorden had barely woken up when we went through. The route was mainly A roads but traffic was reasonable and before you know it we are in Burnley. Around here we have our first stop for food and water.

Our next stop after this is Gisburn where we have to note what is behind the toilets. There has been a fair bit of climbing and a fast descent to get to Gisburn.

The first control point.jpg

Once on Mill lane we are on a different ride, off A roads it’s a lot quieter, It’s a sunny day and the views are great. Further on it’s Bolton by Bowland heading towards the next stop at Waddington.

The original cafe checkpoint has closed so it is a couple of K’s further on we stop at at Bashall Town shop/ cafe/brewery. Here Ray and I decide to have an ice cream. It is the middle of Febuary after all. Ray asks for the one with two scoops, so I’ve got to have the same. Now I wasn’t expecting what came , Ray certainly wasn’t these things were monsters. We were laughing like kids trying to eat them.

Febuary and were eating Icecream!.jpg

In the village before this picture the signs were telling us to go in one direction and the Edges in another. We followed the Edge which is always proving to be the right thing to do these days. Late in the ride when we are hooked up with some local riders we come to a roundabout with multiple exits . The locals take the second exit and stop as we go past the first exit the Edge is saying we should have took the first. Two of the group later pass us on a climb and say we are on the right route.

Rays been on fine form today there were a few times when I was in danger of getting dropped. On one of the climbs back to Rochdale Ray was leading out Rochdale Triathlon Club members. Craig and I were down the road wondering if they where going to give him an honary membership. Lots of the climbs were at a 5% gradient the steepest gradient on the day comes out at nearly 15%. If you look at the route profile in Motionbased it has us climbing 5,454 ft, the Edge had it coming out at 4754. Either way it’s a fair bit of climbing when you’re used to a flat Wirral and the Cheshire plains.

On the descent int Rochdale we pick up a local rider while waiting at a set of roadwork traffic lights. The descents have proved to be good as the Edge has me clocking 39 mph on one of them. The cycle lanes have curb stone lane separators every couple of hundred yards to force the cars out of the gutter. Cycles pass straight through, they seem to work. Anyway as I’ve got through a set of light near Rochdale Town hall I have to wait for the others, the Edge is saying left at the next set of lights. Our newly aquired riding buddy tells Ray he knows a short cut back to the start.

So right at the lights it was, now I’d been this way in the morning when I got lost. It was up the hill to the set of lights at Drake Street, along Drake Street right at MFI and a couple more turns and we end up in Mattalan car park dodging Saturday afternoon shoppers. It gets better, as we go down Oldham road under the rail bridge the traffic becomes gridlocked by roadworks further on. Now some of us are filtering down the outside of the traffic, our new guide is doing 20 mph down the pavement past rows of shops.

This stops at the next set of lights when we are in the same boat as the traffic. A bus picking up at every stop is our next hold up but it’s soon past and we veer of down a one way street marked on the route and back to the start. The pub is busy with customers and wedding parties but we find the control point in one of the rooms at the front. Once signed in it was a well deserved pie and peas to finnish what had been another great day.
It had been sunny throughout the day, blue skies and very little wind. The scenery has been good with rolling hills dotted with sheep. I’d say Cheshire is more cows as there is a lot more slurry on the roads, Yorkshire seemed free of it.

Link to Google Map of route

Stats: 75 miles, averageing 13.6 mph, max 39mph, 4726 calories burnt, Gaining 5454 ft and losing 5448 ft. Average heartrate 128/9 bpm for 5 hours 28 minutes. Max 167 bpm.

Weekending 18 Feb 07

Monday: Work followed by an hour at the Oval. Very busy because it’s a Monday. Rowing machine was free so rowing it was, thought I’d have a go at the 2 Km workout. Eight minutes and ten seconds later I was finished, I don’t know if this is a good or a bad time but boy did I feel finished after it. What weights I could get on followed and 15 minutes on the cross trainer(200 calories) and that was me done.
Tuesday: Work followed by grouting the bathroom.
Wenesday: Feeling the effects of the rowing, having a night off.
Thursday: An hour at the Oval after work. 40 minutes on the crosstrainer = 500 calories. Rowing, 500 metres with 1 minute intervals went like this, 1:49 2:06 2:01 202 and I covered 2446 metres. The 2:06 session was when I had to stop to adjust my footing as I’d only set one side correctly. Resistance is level 4, which is supposed to be the same as water. Felt like I’d had a good go after this and it’s very time efficient.
Friday: Booked for Sheila,s spinning class at Europa pools. I’m not looking to set any records on this one, Saturday promises to be a tough day.
Rode out to the Eureka for Breakfast, started raining properly by the time I left and I had no overshoes which wasn’t a smart move. 18 miles.
Sheila,s spinning class was half full but fully booked up on the computer, good class 625 calories burnt, no records broken but pulse went to 180 bpm and the average was 137 for 55 minutes.This includes the streching exercises at the end so would probably be in the high one forties.
Saturday: Mini North West Passage , looks like it’s all uphill from Rochdale.

CTC Ride Eureka Cafe to Lady Heyes, Frodsham

A wet start had me donning Altura waterproof overtrousers for the ride to the Eureka Cafe for Breakfast. The Iceni was put into service as it has better mudguards than the Trek, well it has a front one as I haven’t got around to fitting the front Raceblade yet.

Plenty of Northender,s in the Cafe, the Sunlight were thin on the ground and approaching the magic hour CTCers started to appear. Elleven of us set out to the Lady Heyes craft centre. This place has links going back a long time to the place I now work. It was formally a farm.

Anyway we set off through Capenhurst as the normal route out across the A5117 is closed for the forseeable future. The weather is now nice and bright with a clear sky, a far cry from when I set out. We head out towards Little Stanney (Cheshire Oaks) on the cycle path, if you zoom in on the link deep enough you can even see where we went around the roundabouts. Once we are on Little Stanney lane things are a lot quieter. Then it was on to Picton lane which gives you a chance to chat amongst the group. I haven’t seen some since last year, one from last September.

We join the A56 which is quiet and divert through Dunham Hill only to rejoin further down the A56. Turning towards Helsby we take a right up Primrose Lane, before it starts to get steep we divert around a golf course down Towers Lane. We have a short break on top of the disused railway bridge and then it on towards Alvanley.

At Alvanley we pass what was once Dugdales, a Yamaha dealer that people (me) used to travel miles to visit. It looks like it has been a sports car showroom after that, and is now on the verge of dereliction. These days it means it’s a prime spot to redevelop and build houses on.We head out towards the summit of the trip out Newton. There are fantastic views of Cheshire from here and John reckons he can see Joderall Bank.

From here it is all downhill and its one where you make sure your brakes are in good order or at least clear the crud off them. Once you’ve made it to the bottom Lady Heyes is just a couple of hundred yards along the road.

I’ve never been here before and at first glance it’s a bit of a mixed bag, any place with a pet crematorium is bound to be a bit quirky. There is a chap at work that used to work there when it was a farm, I’ll have to ask him about it. I ended up having a chicken an bacon baguette at the cafe. Ray bought the tea , thanks Ray.

There was another small group at the cafe when we got there and we ended picking up another rider for the return to the Eureka. Once we had sorted ourselves out we were heading back along the road we came on but picking up the next right turn in the direction of Delamere. The Yeld is going to feature in my ride at the end of the month and I heard mutterings about it on this one, “We’re not going up the Yeld are we?” not this time but pretty soon.

Anyway Ray leads us past the start of the Yeld and on to one that gives it a run for it’s money. Maybe not quite as brutal as the Yeld but still a fair test and they all meet up in the same neck of the woods..

More later, no pictures this week as the memory card on the phone was full.

Link to Google Map of route

Weekending 11 Feb 07

Monday: Work followed by 1 hour at the Oval. 30 mins crosstrainer hillclimb programme 375 calories, 10 mins rowing 2325 metres,141 calories and whatever weights I could get on. Monday evening is a busy night.
Tuesday: Work followed by another hour at the Oval. Much the same as Monday, crosstrainer was 375 calories in 30 minutes again the same as Monday but on the crosscountry programme.
Wenesday: Work, followed by yet another hour at the Oval. 10 minutes rowing, I usually have 1 minute at 100% tonight I kept going to see what I’ve got in me. 2 minutes came up and I’d had enough , 2250 metres. Weights, assisted dips aren’t doing the shoulder any good so I stopped after one.
Thursday: Louise,s spinning class, early start for this one. Looking at the HRM as the class progressed I didn’t think I’d make the numbers. About 3/4 of the way through Louise calls for a hill climb. At least once a week I now take myself to the limit. This was the limit, 190 BPM on the Heart Rate Monitor (Aldi £12.99 a bargain).Sandstorm was done out of the saddle to four sets of eight twice.
750 calories burnt and some weights after the class had the total for the session at 887 calories. I’d also reset the HRM after the warm up as we managed to get in early.
Friday: Spinning class at Europa pools. I’ve also booked next Friday while I was there. Class was about half full which was a pity as I bumped in to two girls who couldn’t get a place when I came out, one remembered me from the previous Friday.
Anyway it was a good class with 717 calories burnt. It was actually more than this as the belt lost contact at some stage and I watched it drop down to 120 BPM and I was trying hard at the time. Once adjusted it was back up to 160 odd. So I don’t know how long this was going on. The watch had me peak at 177 BPM. A 4 minute sprint out of the saddle finished off the class. Sheila mentioned my calorie counting and one of the girls asked what it was equivalent to. Three Mars bars was the answer from 2 of us. Thanks Sheila. If anyone wants one of the cards that gives the link to this site just ask. Women ask for the cards because they have someone in mind that needs to loose weight. The cards are a subtle way of broaching the subject.
Saturday: Free. Bought a new pair of cleats from Quinns. Drove to Delamere. Slush
Sunday: CTC ride Eureka Cafe to Lady Heyes centre led by Ray. The word is that this is going to be hilly and not a gentle flat leisure ride. Hope the snow has cleared.
Cracking early season ride, sun was out, 40 odd miles on the ride a lot of it new to me.

Weekending 4 Feb 07

Monday: 1 hour at the Oval gym after work. Weight routine logged, the numbers are all lower than before the crash. Rowing, 5 minutes, second at 100%. Good to be back.
Tuesday: Work
Wednesday: 1 hour in the gym before Barbara,s Spinning Class. Weights , logged another session on the rowing machine doing one minute intervals. About 280 calories before the class. I haven’t been to Barbara,s wednesday class for a while, it clashed with last weeks weighin. It was a full class with a number of new starters. Guess who forgot his water bottle and had to buy a drink out of the vending machine. 500ml isn’t enough for me these days. I saw Barbara at the end and mentioned that the site had had 160 odd visitors to the Spinning pages alone. If you ever get time to see this post Barbara let me know what you think.
There is no let up in some of Barbara,s classes, the HRM tells me. If you’re doing a climb it is more than likely going to be followed by a sprint. Anyway it was a good hard class for me. The stats: 884 Calories burnt including a warm up and cool down. Spinning calories burnt 720+, I’d checked at the end of the class. Max heartrate 185 BPM. Average heartrate 147 BPM and that was over 1 hour.
Thursday: Loise,s spinning class at the Oval. Managed to get a place, this is a 5:15 start so you can be done and dusted for 6:00. Four new starters tonight, the first time is always a shock and two of them came without any water. Not something you do twice, thats if you make it twice. The stats: 790 Calories burnt, Max heartrate 187. Average 136, I hadn’t reset the timer so it’s lower than last night. Trust me, it should be higher.
I had a word with Louise after the class about all the spinning related hits that I am getting and gave her the link to the site. This is where the Six Degrees of Seperation comes into play. I’d mentioned about the world wide interest and that I’d even had a hit from YellowKnife, Canada. Louise it turns out has a relative in YellowKnife and tells me it’s a tiny place. Talk about a small world.
Friday: Managed to get a spinning class at Europa pools.
First time there, the class had about a dozen machines. All Schwinn machines, I’ve mentioned these before and the harder workout they give you compared to a Precor machine. Two new girls started the class, and by the look of things they didn’t know what they had let themselves in for. Sheila takes the class with a radio microphone headset which was the first time I’d been in a class with one.
The format is much the same as with other spinning classes but each class is never the same as the last and each instuctor has little differences compared to another.
It all makes for a bit of variety.
Towards the end of the class Sheila puts on Sandstorm by Darude saying in we all know what this means. A Sprint ?, the woman on the bike next to me said ” Pain”.
I don’t know what the intervals where but it seemed like a minute, a great way to end the class. There is a stretch that is supposed to stretch the inner thigh, I’ve been doing it wrong due to having the wrong foot position since I started. Thanks Sheila for putting me right. You learn something every day.
Stats: 770 Calories burnt. Max heartrate 181 BPM (I’ve been slacking) Average heartrate 148 BPM.
Saturday: Managed to get through the fog only to find the Oval shuts at five on a Saturday.Reception managed to find out that Bidston was open untill 7:30 so Bidston it was, thanks for making that call. Rowing , crosstrainer and ten minutes on that machine thats like cycling with your arms plus a session on the weights had me burning 470 calories. It’s been a good week, I feel I’m back into it, seen 84.5 Kg on the scales for 2 mornings which is a new low.
Sunday: Work

A Mere 150 km(Audax) a tour of the Cheshire Mere,s

What a day this turned out to be, 100 miles of Cheshires finest and this was the short route! It’s been an unbeleivable day with sunshine, headwinds, tailwinds, hills, fantastic scenery, quiet roads and good company along with an excellent route to make this a great way to start the year.

First off, many thanks to Ray for sending me the route for the Garmin Edge 305. This really saved the day, I was up untill 23.15 the night before as Anquet had managed to loose EVERYTHING time was tight enough prepping the bike, changing the rear tyre and getting the seat out of the car without loosing a 100mile route. It was an early start and I didn’t get much sleep too.
The start at Cheadle was easy enough to find with the nearby carpark full of cars and the odd van with bikes being unloaded.

In the hall I met Ray and Craig my riding partners for the day. We had a photo opportunity at the signing in table and then we were off. Ray was my mentor with the Garmin Navigation saying to use the compass. I’d never found the compass usefull before but thats because I was following tracks and not waypoints. Heading out of Cheadle through the suburbs towards the airport the Edge was bleeping out the turns.

We saw another member of the Chester Road Club miss two turns before we had got past the airport, and this guy is quick, if he knew where he was going. Thing were starting to look up, this was turning out to be fun. It’s amazing how quickly we were in the countryside only the flights from Manchester Airport reminding us how close we were to a major city.

A little bit further on The Hare and the Toitoise comes to roost, there is a long slow rise at Tatton Park, it goes on as far as the eye can see, I set off seeing it as a challenge there is a headwind but as I rise to the challenge I am soon reeled back in by Ray. This is early days and everybody needs to take a turn on the front. I’ve wasted energy that I am going to need later.

Shortly after this Ray and Craig are greeted by a bunch of unknown riders that pass us, “Hello Chester Road club” the greeting is returned. We are riding out of our own turf so don’t know the club colours, there are lots by the look of things. Later it comes about we have been riding around a group not on the Audax but a club run, just as well we relied on the Garmins and not them leading us out.

Ray and I were like a pair of kids with new toys as we rode round. The Edges came up with the turns 10 seconds before they were due and to top it all gave us a 10 second countdown. Ray had done us proud with the navigation. There is some spectacular scenery to see in Cheshire if your off the major roads and by the looks of things we were going to see it all.

There was one descent and one sharp climb of note before the first check point at Delamere. When we got there it was ” CLOSED” due to storm damage.

Down at the Station Cafe there is a bit of interest in the toy but I’m more interested in showing off the Garmin, It’s been fantastic up to now. Making a long ride a pleasure. No arguments about which way to turn you just ride, no maps to pore over, guessing where you are etc etc.

After Delamere the next stop is Audlem. On the road to Cotebrooke Ray urges me to catch a rider in fronts wheel which was duly done, there was then a group of five of us making better progress than before. The wind was with us or at least not head on and 20mph plus was the order of the day. We rode with them for a fair few miles and then our paths diverged. The Garmins said one path that we duly followed and parted company.

Large stretches of this ride was new to me like Audlem where pictures where pictures are taken.

Ray & Craig.JPG

Audlem Control point.JPG

We take the Audlem Road out towards Hatherton and end up passing Crewe to the south along with another new batch of first time visited villages. We are making our way to the next control point, a one stop shop where we have to buy something to get a receipt. Now I travel light, flapjacks and an energy bar is about it. Chicken and sweetcorn sandwiches, Soreen maltloaf and full sugar Pepsi get purchased. The Pepsi is the first cola with sugar I have bought for years.

It’s around this time that looking at the Garmin proves a bit frustrating. No matter how far we seem to cycle the as the crow flies reading back to the start never seems to budge. There are other groups around us that it turns out are Manchester based clubs that are just out for a ride and not on the Audax. As I was feeling good at the time and the road looked inviting I took off after one, 22 mph came up on the Garmin and I backed off and Ray and Craig caught me up.This was fun.

Mike (the organiser) had the last laugh though. The route twisted and turned but always upward. It never seemed to have a summit, we passed Redes Mere but still the route was up. Not realising what I had let myself in for each new turn was met by a curse from me. You could never see the summit to pace yourself.

Somewhere around here was a particulary steep short sharp shock and at the summit I’d stopped with a group of Manchester riders. Ray and Craig sailed past as if they hadn’t seen me. A bit further on they stopped, we then had a comical photo opportunity.
The light is fading, Rays digital camera comes out. I think I get a shot of Ray and Graig that is after the Manchester clubs made a guest appearance.

Ray tries to return the favour but the timer on the flash means Ray is continuallly taking pictures of his foot or the road. It’s taking that long for the camera to focus and work out that it needs the flash that by the time the flash had charged you’d have given up on the shot and were looking at the camera to see what is wrong. Then and only then it decides conditions are right to take the picture.

Before passed through Alderley there was another control point and this is definiatly band D council tax territory and it’s litterally all down hill from there. Every other car seems to be a Bentley or a Range Rover Vogue. the light is starting to go and it’s time for some lights. The traffic is starting to increase as we approach built up areas. Before you know it we are back at the start. 100 miles on the Sigma speedo, a bit less on the Garmin as it didn’t get started until we were away from the start hence the gap in the route.

This route has too many trackpoints to load into motionbased I’m working on reducing them but it may take a few more days. Done 2 Feb, enjoy.

Zoom in on following route it is truly superb a true testament of the Garmin Edge 305. Ridden with no maps just the route sheet to fall back on, which was once and that was just to confirm what the GPS was telling us. What a day, it promises to be another great year. Thanks Ray and Craig for a memorable day, it won’t be the last.

Link to Google Map of Ride

Just a couple of stats from the Garmin
99 miles 13.4 mph, 7hrs 10mins, 6280 calories, Pulse 134 BPM, 4007 ft of climbing Average Cadence 63rpm.

Weekending 28 Jan 07

Monday: Gym after work, back into the routine, fracture clinic have discharged me so no excuses now. I’ve reduced the weights by about 25 to 33% on some of the upper body routines depending if there is any pain in my shoulder. 30 minutes on the cross trainer hill climb program. 2 km on the rowing machine with a 500m stint at full tilt bearing in mind I had over a km still to do. Weights as above.
Tina came into the gym, saw me and had a big smile on her face, she’s finally managed to find the site on a Google search. The site went down well which was a relief as I’ve been writing about people for a while now. There is worldwide interest in spinning and the related topics that I post on here, some are one off searches but other keep coming back, thanks, I appreciate it.
Tuesday: Rode out to Mels funeral, -2 deg C on the thermometer and ice across the road down Resthill, another patch outside Barnston. Around 70 cyclists met up at the Basset Hound and led the fureral cortege to Landican Cemetery. Returned home on the same route. Will write it up on Mels post.

Tina,s Spinning class at the Oval. Usual position for me, front row under the Air-Con, I need it. No hiding on the back row out of sight with minimal resistance here.
Patrica came over and asked for the site address, I was fortunate enough to have a couple as I’d just got in from Birkenhead after printing another 50 off to hopefully give out at the followup class.
One of the girls behind me asked about the site address and the diet and also mentioned a weight target and a date, another card was given out. If you get around to reading this drop me a comment ( I don’t know your name, it’s a first name only site)
All I can say is look at the weightloss diary but bare in mind the starting weight I was. There is another post I’ve made about having set a double target (weightloss and date)and feeling failure if you don’t make the target one week. Mine was about a kilo a week and I felt fine. I followed the eating plan (diet) to the letter, it is no longer a diet to me, it’s now what I eat. I’ll be doing this for the rest of my natural born, going back to what I became isn’t an option.
I hope you can meet your target, doing a spinning class shows your well up for the exercise.(30 mins 5 times a week)
Back to Tina,s class, always as hard as you make them which in my case means as much as I can take. Sprinting to start with and then a sign that Tina’s read the site, Sandstorm by “Darude”(link to Youtube video that fires me up), I haven’t span to this for months, thanks Tina it made my day. Later on there is a move that I can’t do to save my life. It’s a dip to a flatback position and then a move of the upper body from right to left returning to an upright position. Like dancing I’m hopeless at this, it must be a bloke thing.
A couple of climbs and it’s over, 700+ calories burnt, max heartrate 174 BPM and gone through a large water bottle. Thirsty work spinning, thanks again Tina.
Wednesday: Ride out to the Eureka probably with Sandstorm in my head, if it is it promises to be fast. Ride to Kinnerton. 55 miles.
Thursday:Restday.
Friday: Booked a spinning class at West Kirby. Weight routine upstairs before the class.Barbara,s class had me Burn 730 calories by the time I had cooled down. The watch says max heartrate was 187 BPM. Class was full on a Friday night too. Barbara got one of the cards tonight, If you make it this far Barbara there’s been over 100 visitors to the spinning section alone, here the data I see. There are some really unusual places popping up on the map now.   This is the regional data from Google Analytics , the place data is even better
1. no data               20
2. Peterborough         5
3. California               4
4. London, City of      4
5. Connecticut           4
6. Redbridge              4
7. Wigan                   3
8. Buckinghamshire    3
9. Cheshire                3
10. Georgia                3
More when I can get around to it.

Saturday: Work
Sunday: Audax. A Mere 150 from Cheadle. 158 KM promises to be a good day.

Weekending 21 Jan 07

Tuesday: Spinning at the Oval. Had the Aldi (Crane Sports) HRM on. I seems to be overcounting on the calorie counter mainly because it is counting Basal Metabolic Rate. It had me burning 1254 calories which is way too much compared to the old HRM, 775 was the most it registered on the old HRM. Max pulse was 184 BPM and the average for the class was 141 BPM.
Wednesday: Very subdued down the Eureka. Went to Fracture clinic first so missed the rides. Wirral loop, Puddington , Marsh at Ness, up Denhall lane, stop at Ness Gardens, Neston ,Parkgate, Gayton including the scene of the christmas eve crash. Lower Heswall, School Hill, stopped halfway up for a picture and that cocked up the gradient on the Garmin. It’s still fairly steep though. Pensby road to Gills Lane through Barnston dip and throught to Levers causeway roundabout and back up RestHill. 25 miles and it was blowing a gale.
Thursday: Oval closed due to high winds, managed to get a cancellation at Barbara,s West Kirby class. Crane Sports HRM has sorted itself out it came up with 750 calories burnt which coupled with the warmup is more realistic. Max Heart 184 BPM I’d turn up the resistance on a climb to as much as I could stand. There were stretchs where I was at 90% plus and obviously dialing in a load of resistance took it up to 99%. Did some weights in the Gym as that is where the water fountain is. About half what I used to put on depending on the machine, slowly does it.
Saturday:Light weights, a couple of pressups to see if the shoulder is OK and a few items out of the Mens Health paperback. Nothing serious, just seeing if I’m up to having a good go at things.
Sunday: Work, no ride. Starting to gear myself up for next Sundays Audax, possibly a ride on Wednesday or at least work on my route to Delamere. A bit of a mixed week, arm/ shoulder not 100% so I can’t get fully into it in the gym. Spinning classes were good but I need to read up on lactate threshold. Went for a short run, 100 or so yards, now that was hard. More exercises from the Mens Health Paperback, some aren’t as easy as they appear in the book.

weekending 14 Jan 07

Tuesday: Tina,s spinning class at the Oval. First one of the year and a surprise in store. 775 Calories burnt a new record for me. Probably helped by having a bit more resistance in than level 1. 750ml of water didn’t last the full class but it was a couple of minutes over as we ended up doing two sprints. One was to Jump by Girls Aloud not content with this we ended up doing the second choice as well, this involved a sprint for a minute that was more like three. The heartrate was above 150 BPM for most of the class with 170 BPM for some of the routines. Max was 177 BPM but it could have been higher. I’m breathing heavily at this level and sweating profusley.
I’m still counting calories 5 minutes after the class has finished. Some new faces in there, must be new years resolutions kicking in. Hope they keep it up.
Wednesday: CTC ride to Halkyn, written up elswhere.
Friday: A few light weight, nothing heavy.
Saturday: 100 calories on the turbo trainer. Pulse up to 150 BPM then a fitness test on the new Crane Sports Heartrate monitor. Tried out a few of the Weight Free exercises from the Mens Health magazine. Need to get a routine sorted as I’m not settled at anything at the moment.
Sunday: Work = no ride. Maybe another turbo session

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