Weekending 07 Jan 07

Not much to write about this week apart from  the session on the turbo.
I had another incident at home, still suffering with a badly bruised shoulder I had another go on the turbo.
I’m all clipped in and sitting upright while warming up. Whilst I was upright it was a chance to set the Heart Rate Monitor. Then it happened, one of those incidents that is only going to happen to you once. The bike slipped out of the turbo trainer. I was helpless as the bike toppled over with me still clipped in. Fortunatley I crashed down on my good shoulder. (there was nothing fortunate about it at the time).

The fall jarred my other shoulder and I had to sit down and recover for a few minutes. Once I had calmed down I had a good look at the turbo. there is a slot in the quick release mounting that accomodates the lever on the quick release skewers.
This was at the bottom and had allowed the wheel to slip down and forward dumping me on the floor.

Once I realised what the problem was the skewer and the mounting were adjusted so it won’t happen again. Had a small go, about 50 calories worth.

Sunday: Impromtu ride from the Eureka so the list says. My first real chance to get back on the bike now the arm is feeling a bit better. I’ll let you know how I get on.

Weekending 31 Dec 06

Friday: Got on the turbo trainer for the first time since the crash. 560 cals watching Lance Armstrong win 7 Tour de France.

Sunday: New Years Eve. Hooked up the Iceni to the turbo trainer and did a stint on it with the Garmin Edge 305 on. Logged this to the Training Centre software you get with the Edge. 30 minutes at 118 BPM average with a max of 141BPM. Shoulder wasn’t too bad, watched more ofthe Lance Armstrond DVD. The Edge doesn’t count calories when static but the HRM logs the effort you are putting in. I’ve made a note of the gear I was using 52/17 with the turbo on max resistance.
Later in the early evening I decided to have another go, this time trying out one of the training modes built into the Edge 305. I found one to do in the Workouts, Advanced section as running Tempo(HR). Selecting this workout blind soon had thinking what have I het myself in for.

The workout I had selected uses your heartrate zones to put you through your paces.
It started off easy enough, telling me to slow down as I was in zone 2. Zone 2 is the pace of a typical CTC ride. Some rides are zone 1 which is real easy, everyone should be able to go at this pace. It bleeps and tells me 2 minutes in zone 2, this is more like it as I up the pace a bit. 2 minutes later it bleeps and says Zone 3, 2 minutes and speed up. Then I get confused the next stage is 2 minutes of rest, so I do and it tells me to work harder.

Two minutes later, bleep, Zone 4, 20 minutes. I do a double take, yep sure enough there is a 0 after the 2. Zone 4 for me is 143 BPM plus. This is hard work. I’ve broken into a sweat by now and am starting to drip over the bike. I’m reminded of the email Ray sent me about a ride he was on, “whats that bleeping telling you” ” its telling me I should ride with someone else” . 10 minutes in I’m worndering if I can keep this up, It’s a good job I am still watching Lance win a seventh Tour de France to put my effort into perspective.

The 20 minutes come to an end thank god and it starts to wind me down.  I basically have to stop pedaling to get back into Zone 1. Bleep again, Workout Over. A 30 minute workout that I thought was going to be just a bit of a fun warm up had me absolutley dripping with sweat. It was like doing a spinning class but doing the musical equivalent of the the side of the album rather than the single version. After this I am buzzing with endorphins and settle down to enjoy the New year.

This is what I should have read before I pressed start.

A tempo workout is a high-intensity workout designed to increase your lactate threshold. This is usually accomplished by training in heart rate zone 4 for a sustained time or distance.  The duration of this tempo workout is prescribed using time.  Generally, durations for tempo workouts should not exceed 20 minutes, and you can certainly use shorter durations to fit your ability and training goals.  Since tempo workouts are designed to teach your body to deal with relatively high-intensity work, the level of intensity during the workout must be closely monitored. You can monitor intensity using either heart rate or pace. This template uses heart rate. Since this workout is fairly stressful, it is very important to warm up and cool down sufficiently.

Template by: www.TrainingPeaks.com

Looks like I’m have to read up about lactate threshold because I’ve been reading this weeks comic article about Etapes and some of the climbs in them are 20 Km long and take 1 1/2 hours. You can guess where this train of thought is heading, I’m looking for new challenges for 2007. Suggestions welcome.

 

Christmas Eve ride update.

Went to the fracture clinic today, I’ve chipped a collar bone and will be off the bike for a week or two. I go back in three weeks. No sessions on the weights either.
The search is now on for a new helmet. Bell will do me a crash replacement for £9 and I will probably take them up on the offer. Its a pity I can’t upgrade to a better model at the same time.
I’m now looking at a Giro Atmos in Discovery Channel colours. The only problem is finding one. The colours are changing for 2007, a trip up to Deeside cycles had me coming out with raceblades for the Toy rather than a Giro Atmos in Blue/Black. Close to but not quite what I am looking for.

The Turbo Trainer is going to have the dust blown off it and set up infront of the TV. I’ll watch the Lance Armstrong DVD and start playing around with the Garmin routines. 

The Iceni suffered a cracked mudguard, I feel like I’ve cracked a couple of ribs too.
Looking at the state of the helmet I’m pretty sure I would have been in a coma if not worse if I hadn’t been wearing it.
The Altura Hi Viz jacket has had a couple of washes and its still not got all the scrape marks where I hit the road out of it.

I hope its still waterproof. The third wash on an acrylics wash has just got the road rash out of it.

Wirral Loop (A very wet ride).

Things didn’t go to plan today. In fact the plan went west the night before.
The 60 odd mile Steve Cummings route that I was planning on doing wouldn’t transfer into the Garmin Edge 305. I was also going to ride it in reverse order just to further complicate things. The forecast said showers, I can cope with showers, but they lied. Google Steve Cummings , now riding for Discovery Channel.

The only bit of kit I had on that wasn’t Aldi badged was the Altura Hi Viz Jacket. You can’t miss me in this and it’s a quality bit of kit, breathable, waterproof, vented at the back and comes with these fancy waterproof reflective zips at the front. Pity I forgot the Aldi Winter overshoes, I will pay for this later. The Aldi ski gloves are getting an outing so off I set in a light drizzle.

The  botton of Rest Hill is flooded so it’s a singing the rain act as I plough through it with the feet  out of the clipless pedals. I’ve taken the only picture of the ride on the return.
It’s a bit dismal as I head through Brimstage and Thornton Hough but spirits are still high.
I’m still dry, it’s a penetrating drizzle on the outside, the Aldi gloves seem to be doing the trick and before you know it I am at  The Eureka Cafe. There is a slight problem, it is closed. There is another chap outside that I have seen there in the past.

I retreat to the warmth of the Mini dealership at the Two Mills lights. Pleasant enough place but they don’t seem to take me seriously when asked a few questions.  My next car will probably be a Mini but the pushbike outside and me dripping all over their cars  probably diverts their attention. (don’t forget the Hi Viz jacket). The other guy prefers to wait in the rain. Once I’m sorted I check to see if it is a late opening and it’s off on the rest of the ride.

The Eureka Cafe breakfast  is part of my ride, so I’ve been thrown off course. The penetrating drizzle persists as I head back through Puddington and Burton. Thoughts of the Steve Cummings route long  gone. I take the road down to the marsh at Burton. I don’t know if the firing range is still in in operation but these days but I doubt it. Denhall lane is always a challenge, I saw 8% gradient at one stage so its not easy. Terry (77) showed me this one.

Feeling a bit empty and a bit damp I call in at Ness garden Visitor centre not surprisingly I’m the only customer, its early, too early for lunch and the weather is horrible. I settle for a pot of tea and and a mince pie (no cream). Once I’ve got the overtrousers and jacket off I find I’m dry underneath and nothing like the drowned rat dripping every where when I walked in. It’s a nice setting, bright and modern and the staff are cheerful.
On the way out I chat to a remarkable lady on another table initially about the weather but also covering health and fitness. Another one of the cards was given out. I only ever ask that it is passed on to someone who might benefit from a site like this. This year has been one of unbeleivable change for me and it’s not over yet!

The ski gloves are not proving to be 100% waterproof  the right one is sodden, probably with water running in through the cuff. Heading towards Neston I head down Church Lane as this avoids going through Neston Cross. Emerging near the Library I head down the road to Parkgate. I’d normally stop here for a drink, admire the view and one day have an ice cream as a treat. Not today I chug along the front the drizzle not bothering me.

Once past The Boathouse the only way is up, this used to be a stiff climb for me but it’s easier these days. Long, a bit of a drag but not steep enough to get out the saddle for. Once at the top road it’s straight on past the Glegg arms (where I used to drink in younger days) and up the hill to Heswall. I purposely choose this route these days as it is always gridlocked with traffic. Today is no different.

Today its another call in to Dee Fine Arts to see if there is anything that catches the eye. The problem today is I’m dripping wet, I have quick look around but think I shouldn’t be looking at any watercolours the state I am in. Back on the bike and heading towards the lights down the outside of the traffic I see what the cause of the holdup is. A bus is trying to turn right into the station. Its way is blocked by a very considerate (not) motorist ignoring the keep clear markings on the road.
Just a well the Firestation opposite didn’t have a call too. After that the road is clear to the lights not surprisingly.

Right at lights along Pensby Road to see my mum and dad. They can’t get over the change in me too. I’m contemplating a couple of changes for next year, but where do I go from here?. It won’t be backwards. The plan changed again, the West Kirby, New Brighton route got changed to Gills lane, Barston dip . Along Station road and back to the bottom of Resthill. There was the little matter of crossing the flooded road to take into account. So I stopped and took a picture of it, the only one on the ride.

IMAGE_223.jpg

Rest hill doesn’t look much from here, but its the end  of every ride for me.
Taken in a gearing of 40/25( no granny ring now) it’s taken out of the saddle at the bottom, maybe seated after the rise at the gates to Storeton Woods.

Stats.   23.88 miles
1444 Calories burnt.
Max 28 mph Average 13.6 mph . Weather : Awful, Feelgood factor: High
Site link given out: 1 
Eureka Cafe Breakfasts 0, Zero, nought. A first.
This was only half of the day, the rest of the day is another story in its own right.

 

Weekending 17 Dec 06

Monday: Session at the Oval after work.Crosstrainer for 30 mins 370 calories burnt, average heartrate 113 bpm. Rowing machine, played the fish game four minutes , 971 metres rowed with a score of 825 points. This was quite hard as you have to vary your pace to eat the fish coming the other way. It would have helped if I hadn’t left the machine on level 10 to start with. Just a bit of fun. weights, logged.
Tuesday: Another session at the Oval after work. Crosstrainers were busy so it was on to the rowing machine. Seeing as I wanted a bit of a challenge I had a look at the new programs and made an error of judgement by selecting 10,000 metres of rowing. The best part of 48 minutes later I finish the progamme. 564 calories burnt and 500 metres of that was at 100%. 2 weight machines and I’m done.
You feel like your putting in twice the effort on the rowing machine compared to the crosstrainer. Not as intense as spinning though.
Wednesday:  Crosstrainer for 30 minutes 375 calories. Weight routine logged. Not in work till Boxing day. Looking back I haven’t been out on the bike for a week, so I need to get out more.
Thursday: Weights, 2Km of rowing , 15 minutes on the crosstrainer, followed by a spinning class. 887 Calories burnt according to the Heart rate monitor. Good spinning class with the front and back rows doing 8 second intervals of sprinting out the saddle.
No wonder I ache.
Friday: Ride day, Thinking of doing the Steve Cummins ride that was in the comic last week. 63 miles. Think it would make a good ride. I’ll have to have a go at sending it to the Garmin Edge 305.

Weekending 10 Dec 06

Monday: Work, 1 hour at the Oval, 375 cals in 30 minutes on the crosstrainer, 5 minutes rowing 66 cals 1 minute of which was 100%. Weights (logged) no leg work.
Tuesday: Blood pressure taken at the doctors. Still on Ramipril.
Wednesday: Looks like a CTC ride to Boughton according to the Wednesday Section list.
I hope it brightens up.
Ride to The Peacock at Boughton. 49 miles including getting to an back from the Eureka Cafe. 2903 Calories burnt. Average heart rate 118, max 160. Eddies light weight routine while waiting for the followup class.
Thursday: Barbara,s Spinning class at West Kirby plus 15 minutes in the gym. 705 calories burnt in total, the class was about 570 calories. Max pulse was 170 bpm but it spent most of the class above 150.
Friday: Work around the house, no exercise as such.Maybe classed as weights.
Saturday: Same as Friday
Sunday: Work, no ride. Time to reflect on whether it is time to move on to another job.

Weekending 03 Dec 06

Monday: 1 hour session at the Oval after work. Similar weight routine as last week. logged for the spreadsheet. Rowing, 2000 metres took me 8minutes 12 seconds and I burnt 129 calories. The rowing machine had a new display on it, more programs so I thought I’d give one a go. Cross trainer 20 mins 250 calories burnt, average heart rate 131.
Tuesday: Spinning class booked, probably the only one this week.
Part of Mondays weight routine before the class. Wore the Aldi Heart Rate Monitor to Tina,s class. Good class as usual, 650 calories burnt in the class max heartrate was 180 bpm, depending on what I was doing 160 and 170 bpm were regular numbers.
I really needed this to make up for what I missed at the weekend.
Wednesday: Mid week ride come what may. I promise to ride a bike with mudguards on it this week, honestly.
Rode with the CTC to The Swan at Kinnerton, 30 miles on the ride and nearly 20 getting to the Eureka Cafe.
Thursday: Spinning class at the Oval. A round of weights after the class, see seperate post about what happened in the class.
Friday:Work, sorted bike out. No exercise.
Saturday: 26 pressups, 6 chinups. Ongoing.
Sunday: 20 pressups, handweight routine.

Weekending 26 Nov 06

Monday: An hour in the gym after work, it’s in the book and I don’t think too many people are interested in weights and reps. It will probably end up in a spreadsheet to look at the trend.
Tuesday: Half hour in the gym followed by a wait at the desk to ensure I can get a place in Tina,s spinning class. Decent class logged on the Garmin, think the max was 173 BPM.
Wednesday: Ride to Dunham Arms, about 50 miles.
Thursday: Work, but plenty of walking, no gym.
Friday:Work again, no gym. Went to see Martin Taylor at Pacific Road.Truly memorable evening he played True from his Solo album for a reason I won’t go into at the moment. It was a stunning performance. I literally stopped my car when I first heard this piece on the radio.  It was on Jazz FM before that idiot Tony Blackburn moved in and started mucking around with the content, now called Smooth FM. Guess it must be a rest day.
Saturday: Work. Eddie showed me the hand weight routine again.This is so I don’t have to rush out to the gym straight from work. Not a bad set of exercises once you remember them all.
Tried them at home with a 4 Kg weight, not quite the same as playing with 1 Kg.
This routine is going is something I’m going to have to look at. Even with only 4 Kg on the handweights I was getting the burn after 10 reps on some of the exercises.
It would seem the gym routine I am currently doing is concentrating on the major muscle groups and I am missing out on some more subtle exercises that the machines in the gym don’t cover without a change of technique. 
Sunday: Work, looks like I’ve started something with the weightloss and BMI measurements. Four of the lads in work were having a weigh-in and trying to calculate BMI,s when I happened to walk in the workshop. If your looking for a BMI calculator you could try this one. http://nulife-weightloss.com/bmicalculatorcaloriechart.htm   I’ve looked at various articles on John,s site in the past and found they all offer sound advice. The site may be based half the world away from me but good information is good information no matter where it is from.
Back to today,s exercise, Eddies light weight routine at home. I’ve no excuses for not doing any exercise now so I don’t intend to give you any.

I really missed going out for a ride today, it was sunny and crisp, compounded by the fact i received an email from Ray about his Garmin 205 and his ride today.

 

CTC Ride Eureka Cafe to Mold via Little Mountain

Boy was it cold when I set off for the Eureka Cafe from the Hills of Higher Bebington.This was despite having the full complement of Aldi Cycle Thermals on, the Aldi Winter tights, socks, overshoes, and an Aldi long sleeve running shirt under the Biemme jacket. I gave the Aldi running cap a miss and opted for a Thinsulate fleecy hat. BBB gloves this time out and these were the only thing to let me down as my hands were cold by the time I reached the Eureka Cafe. The temperature was 0 deg C.

I’d opted to ride out with the Merseyside CTC section as the Chester and North Wales CTC section were off to the cycle sale at the Northgate, the last thing I need at the moment is more cycling gear. The Chester section departed at 10  and we set off at about 10.40. The group quickly formed and set off, it was that quick I didn’t get chance to take a decent photo of the start.

It followed the usual route down Woodbank Lane towards Queensferry. and the rollcall reads, Gordon, Chris,Ken,George,Ken, Tom,Paul, Rachel and moi. I think I’ve only ever ridden with Gordon before. We are soon at the blue bridge at Queensferry and shortly after what seemed like disaster struck.

I’m sitting on the back and pick up a puncture, we’d seen a bit of glass beforehand.
Well I gave the shout but no one heard, I gave another shout but still no responce. There is no point in shouting a third time when you are coming to a halt and the rest of the group are still steaming ahead at 15mph.

This was one of those ride breaking moments, I hadn’t a clue what route they were going to take, and only knew one of the group vaguely. I was a tad annoyed to say the least.
There was nowt down for it but carry on, swap the tube and hope to meet them at Mold.
As I change the tube and find a shard of glass sticking through the tyre carcas a kid on a mountain bike comes by. He stops and asks if I have any spanners to fix a loose front wheel.

I haven’t but I’m really engrossed in trying to pump up a tyre with the worlds most useless carbon fibre bicycle pump. It’s 66g, looks the part and got me out of this mess but only just. The kid gave up and rode off, cone spanners don’t come with multi tools yet.  

 The puncture repaired.jpg
The puncture repaired I took a picture of the Toy as I set off to catch the group.
Using the knowledge I’d gained on Andys ride to Kinnerton I set off to Mancot, I’d figured the group wouldn’t be going up Eweloe Hill so turned right at the lights just after Makro and headed off up the hill to Mancot. I’m soon through the village of Mancot and up to the Tee junction by the cemetery. Right instead of left this time and a few hundred yards later I’m on one of the steepest climbs of the day into Hawarden village.

At Hawarden I’m waiting to turn right across a stream of Sunday numpties and when I finally make it I glance back and see another cyclist approach the junction. It turns out to be Chris, I had a brief moment where I thought they were looking for me, it wasn’t the case, another rider had suffered a puncture. Puncture number 2.

It was this big!.jpg

I’ve  forgotten where this picture was taken but it is somewhere around Buckley.
Somewhere around here I see Little Mountain and Little mountain trading estate. Its that small it hasn’t made it on to a Google or Ordenance Survey map yet but it does exist.
Anyway It’s good to be back with the group. Rolling along towards Mold we  were about to join the A541 when the cry of “Puncture” goes up again.
Puncture Number 3.jpg

This time it was Rachel,s turn. Just outside Mold there was a stop to look at a plaque that I didn’t get the gist of because I was about 20 yards off the front when the group stopped to look at it.
Mold Tesco,s is proving to be a decent stop, this is the second time I have been there and providing you don’t want something cooked it is easy to take your sandwich or cake to the front of the queue. There is no excuse for taking butties these days as the place is a supermarket teeming with everything. 

Chris at Woodbank.jpg

Stats: 2371 Ft ascended
Punctures: 3
Mileage. 45.67, 18.2 of which is by me getting to the Eureka Cafe.
Max Heartrate for me: 174 BPM.
Calories burnt: 2728 Calories

more to come during the week, maybe a Wednesday ride as well.

Link to Google Map of Route

Weekending 19Nov06

Monday: Weight session at the Oval, 60 Cals worth of rowing and a spinning class.
I’d moved a bike into position before the class and turned the aircon on before I went on the rowing machine to warmup. When I got back in the class there were two girls there with coats on saying how cold it was. To cap it all Louise managed to turn the aircon off rather than dim the lights at the start of the class. No HRM for this one but it was still tough.
Tuesday: The oval rang up to say spinning was cancelled, looks like a weight session instead. A round of weights and 30 mins on the crosstrainer 375 cals burnt.
Wednesday: It was going to be a ride around the Wirral. But as it turned out it was a ride out with the CTC Chester and North Wales Wednesday Section. Totals are 57.68 Miles 3241 calories burnt averaging 12.5 mph  at 112 bpm with a max of 161 bpm. 4 hours 36 minutes of riding. Franks Breakfast at The Eureka Cafe, tea and a scone at the garden centre, a jacket potato with steak strips at the pub stop and tea and a flapjack again at The Eureka Cafe.
Thursday:Pretty slack day. 15 pressups.
Friday: 25 pressups during an advert break. Light weights at home for a couple of minutes. It was better than doing nothing.

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