Category: Rides and exercise

Monday: A round of weights followed by a spiining class at the Oval. Had a problem with the HRM for some reason the data up load is miles off the mark when I did adjust the chest strap during the class it registered a peak of 181 BPM.
Weights and reps to follow.
Tuesday: Better than Monday all round, you could actually get on a machine this time.
Tina,s spinning class had me at a max of 174 BPM but with the average for the class at 139 BPM, I’m trying to work out a calorie count for this but there is a lot going on at the moment. 
Wednesday: Rode down to the Eureka Cafe for the customary breakfast, missed the Wednesday rides due to having to go into work and wishing I had gone on the ride.
Lifestyle and Weight Management followup class. Battery went flat on the Garmin so no data gathered but still got 20 miles under my belt.
Thursday: Booked in for a spinning class down the Oval. Loiuse has taken over from Steph, the music is a lot better. Average heartrate 134 Max 174
Friday: Rode to the Eureka Cafe for Breakfast then up to Heswall and back to Rest Hill
25 miles.

Google Map Link   

Booked a spinning class in WestKirby. Spinning classes are only as hard as you make them. Looks like I made this one hard there was a new maximum heartrate of 187 BPM  and the average was 147 BPM.Over 24 minutes of this was spent in zone 4.
Saturday: Nothing planned, may tinker with the bikes.
Sunday: Looks like it is a CTC ride to the Ice Cream Farm. I’m betting that this will be one of the most popular routes on the site once it is logged and published. Praying for a good day and the scones are still hot when we make it there. The Edge 305 is charged and the memory cleared weather looks OK at 7.40 could be another good day.

Monday: Spinning class down the Oval, no calories counted on this one as the Garmin Edge 305 doesn’t count calories indoors but the average heart rate was 140 BPM with a maximum of 183 BPM. 25 minutes in zone 4 and 12:13 in zone 5. This is with the new maximum heartrate.
This was followed by a small session on the weights.
Lat pulldown      56KG   17 reps
Chest press       42Kg   18 reps
Pec fly               56Kg    5 ! reps ( I wasn’t up for these)
Arm curl            35Kg    13 reps
Shoulder press  35Kg    11 reps
Tuesday: Work, so couldn’t make Tina,s spinning class. Had it down as a rest day but then felt like doing 20 press upsbefore bed.
Wednesday: Gym after work, did a bigger better weight routine than on Monday plus about 30 mins on the cross trainer. While on the cross trainer Tina and one of the girls from the spinning classes came in. I’ve left a card with Tina as she couldn’t find the site just using spinning as a search criteria in Google. (“spinning calories burnt” is the best one)
Pec fly                 56kg      8 reps
Shoulder press    35Kg     16 reps
Lat pulldown        56Kg     18 reps
Chest press         42Kg     18 reps
Ab isolator           50Kg     17 reps
Chin assist           45Kg     13 reps = 88kg-45kg =43kg
Frame                  18Kg     18 reps
Arm extension      30Kg     8 reps
Dip assist             45Kg     12 reps
Arm curl               35Kg     10 reps
Cross trainer 30 mins 313 calories, 131 BPM average 154 BPM max.
Thursday: Work, restday.
Friday:Work, was going to go the gym but got talked out of it.
Saturday: Pick up The Toys rear wheel after truing by Colin at The Wheelbase. The Bontrager Race Lite wheels have proved to be really good considering the spoke count in them. They’ve done a fair few miles now and hadn’t been touched till last week. No ride today by the look of things, too busy sorting things out for tommorow.

Monday: A trip to the gym after work. This was going to be a bad week to fit things in.
Peck Fly             56Kg 11reps
Lat Pulldown      56Kg  16
Chest Press       42Kg  16
Arm Curl           35Kg   10.5
Shoulder Press  35Kg  12
Lat Fly               18Kg 16   I don’t know the correct name for this machine but it is
Lat Fly 2nd set   18Kg 15   a large steel frame that you stand in, in a crucifiction stance
Rowing     8 mins
Dip Assist          45Kg  8
Chin Assist         45Kg 8
Ab Isolator         50Kg 20

Tuesday: Work
Wednesday: Work. Light weights at home.
Thursday: Work. 20 full pressups because I felt like doing them.
Friday: Plenty going on including a trip over to Quinns.
Rounded off with a session in the gym at West Kirby and Barbara,s spinning class.
I had the Garmin Edge 305  with me to log my heartrate. I don’t know if it is the effect of swapping the meds from beta blockkers to ACE inhibitors but I saw a new maximun heartrate in this class. 220 minus my age gives a max heartrate of 173 for someone my age, I saw 179 on the 305 and allthough I was close to the limit I don’t think I have reached it just yet. The data download has the class at 134 BPM average, 179 BPM max and a massive 27 minutes in Zone 5 which for me is 156 to 173 BPM.

I’ve been staring at the screen for 5 minutes trying to come to terms with just how far I’ve come since March this year. It’s not just the weight loss, every aspect of my life has changed over this year.Again I can’t explain to people how well in myself I now feel.
Saturday: Mixed day, ended up going to Snow and Rock the Bike Factory and Deeside Cycles and only came out of all of them with a rear light for the number 2 riders bike.
Went out with Val on her new bike for a lap or two of the round the block course I started on 2 years ago. Tranmere Rovers had just been playing at home and the traffic was horrendous but at least we got out. Logged on the Garmin Edge 305.
Sunday: A quick ride down to the Eureka Cafe for Franks Breakfast that was logged and which I intend to upload the route to Motion Based as this will be one I can compete against myself on. CTC ride which will probably appear as a seperate post tommorow,plenty of pictures on this one, good weather and a climb that was something else. Another great day out.

Monday: Gave a couple of cards out at work. Went to the Oval after work, asked about some of the machines I havent tried yet and got shown two new machines to add to the routine. Had an interesting chat with the instructor about weight routines, seven minutes on the rowing machine and one set or so of the weight machines. No log as I forgot the book at work. 
Tuesday: Work .15 pressups before I started with hand weights at home. Some of the exercises didn’t feel right so I’m rechecking that I’m doing them right. Spent a while typing in the Lidl body fat results post.
Wednesday: The Garmin Edge 305 unit has arrived at last, looks like I am going to spend an evening setting the thing up. No exercise planned.
Thursday: Had problems with the cadence sensor on the Edge 305, the lithium battery it came with was flat other than that the test of it went ok on Rest Hill. Spinning class at West Kirby, took the new toy in, for some reason it didn’t log the calories burnt. It did log my heart rate for 45 minute class and the profile looks good. There was a new high for the heart rate @ 169 BPM which is only 4 BPM away from the max heart rate for someone my age of 173 BPM. Sweated buckets, looking at ride data they do seem to be beneficial, there is nothing out there yet that has been harder than some of the classes except the climb out of the river just up from Nant Mill.
Friday:Did exactly the same route as last week but this time it was logged on the Garmin Edge 305, this device is truly amazing.  I was looking at 8 pieces of information as I was going along, all captured by the unit and downloaded to a laptop. 2800 calories this week which is a frightening amount but consistent with last weeks 2250 on the Crane Sports HRM. No wonder I am still loosing weight.Had a cup of tea and an orange at Woodside overlooking the Mersey from the gallery upstairs.
Twas a good a good day out, called round to see Brian who’ve I’ve known since I was 18.
Tails were retold as I sheltered from the downpour that soon past. I left a card, for someone that might need it. Most still don’t have access to a medium like this but that is no reason to stop what I’m doing.
Printed more business cards off  later down at the machine in the Pyramids but thats another story.
Saturday:Nothing planned, maybe some pressups and some light weights at home.
Had a walk down to the beach to see the statues in the sea at Waterloo with Jack.
Went to Quinns plonked a deposit down on a new bike for the number 2 rider. Gave Mell one of the cards and spoke about the site for a bit.
Sunday: Looks like a ride with the CTC is on the cards. The weather outlook isnt too hot so the new waterproof top may be getting an airing. You definetley cant miss this one.

Monday: Crosstrainer 250 Cals, Spinning Class 639 cals full class for a Monday.Arm extension machine 30 KG 18 reps.
Tuesday: Started to log weights and reps to trend the sessions 
Peck fly            56KG    11
Lat pull            56KG    15
Chest press     42KG    15
Shoulder press 35Kg    16.5
Arm Curl          35Kg    14
Arm Ext           35Kg    11
Ab isolator        50Kg    30
Leg press         88KG    21 Knee prob
Rowing         124 Cals 10mins 2297 metres rowed 3 1minute intervals at 100%
Spinning       700 Cals  This is the highest figure I’ve seen for a class
Wednesday: Eureka cafe for breakfast, weather was foul. Cycled up to Heswall via Denhall lane 20 miles.
Thursday: 15 full pressups because I felt like it!!!
Couldn’t get into Stephs class so went to Barbara,s class at West Kirby. Before the class it was a session in the fitness suite.
Peck fly            56KG    8
Lat pull            56KG    17
Chest press     42KG    13
Shoulder press 35Kg    17
Arm Curl          35Kg    14
Arm Ext           35Kg    7
Ab isolator        50Kg   15   40kg  20. it is a different machine
Leg press         88KG   21
Seated row       90kg    20
Cross trainer 5 mins, the above burnt 246 calories then it was down to a totally different set up to the Oval. The bikes are different for a start with no clippless pedals and a more direct feel to them.
Anyway Barbara,s class was 681 calories burnt and I saw an new high on the HRM, 167 BPM. The class was full and I was the only bloke in there.
Friday: Rode out to the Eureka Cafe in the mist, with condensation forming on the alloy parts of the bike. On the way I met Stan on his Trek similar to mine, Stan was off to see a friend in Elton. It was nice to meet you Stan, we parted company at church lane and it was off to the cafe for breakfast. Todays ride was done with the Aldi HRM on just to give me some figures about how much effort I am putting in to the rides.
Breakfast over it was down the lanes through Puddington, Burton, down to the front on the Dee and up Denhall lane (heart rate 150bpm) Then it was up through Neston down to Parkgate for a water stop. Couldn’t see Wales due to the mist. The climb up to the top road didnt seem as tough as it used to be. Stopped at Dee Fine Arts in Heswall to look at some pictures. Then it was on through Irby, Thurstaton (41mph down the hill) Caldy village and stopped for water at West Kirby.
Stopped at the Bike Shop in Moreton and ended up going back later for a new Jacket.
It was then on to New Brighton to look at the swans and along the front to Seacombe.
The wind was a bit biteing and I toyed with going to see Ron and having a picture took as I was in the area. As it was I ended up having a cup of tea at Woodside and had a look at the papers from the comfort of a leather sofa.
Tea over it was back home with 49.5 miles on the clock. This was an easy ride these days, I had some fun, met some new people and burnt off 2246 calories during the day.
Saturday: Bit of a restday. Walk around the lake at Crosby
Sunday: 20 full pressups which came as a surprise, then tried some of the routines that Eddie showed me with 3kg dumb bells. I bought these from Tesco,s and had an internal smile on my face as I watched the poor girl on the till trying to shove 18 kg across the bar code scanner. Thinking about it, it must be near the weight limit for the glass.

Monday: Followed up Eddies routine by managing 12 full pressups which is an increase of 2 on the previous day. To put it into context Eddie can do 40 no problem and he,s a good decade older than I am.
Session at the Oval after work had me burning 402 calories on the crosstrainer in 30 mins. 67 cals on the rowing machine and a set of weights with the weight and reps logged. Some results dropped due to the pressups earlier in the day.
Tuesday: Tina,s Spinning class at the Oval had me burning off 697 cals on the good old Crane Sports (Aldi)heart rate monitor. I checked on how I was doing at various times, the backlight giving off an earie glow (Tina,s classes are in the dark).Pulse was 142 bpm at one point, the highest I’ve seen is 155 bpm which was the week before. I’ve seen 166 bpm on it many moons ago when I was going up RestHill when I was carrying around another 6 stone around me.
Another set of weights with the weight and reps logged.
Wednesday:Winter trainer weather had me dropped off at the Eureka Cafe as I was running late, where it was out to Kinnerton for the Wednesday Section AGM. Gave the Aldi Winter bib tights a try out, an absolute steal at £8. AGM over it was back to the Eureka for a cup of tea then home through the Missing Link. (36 miles)
Managed to get in Barbara,s Spinning class at the Oval by being at reception at 6 o’clock. It turned out that the class was full but we all fitted in.
Guess who forgot his towel?
I took in some paper towel but things rapidly changed as the class started. I’ve mentioned before about men sweating and women perspiring well boy did I sweat tonight.
HRM reset it was soon ticking up the paper towel wouldn’t be used for moi but wiping the bike down after I’d finished.
For the record it was 670 calories burnt, 600ml of water drunk. I did see 162 BPM on the display which was surprising as I thought my max was 166 BPM. The machine and the floor got a wipe down as there was about 600ml of sweat over it. I spoke to Barbera about this site after the class and she told me about the classes she holds at West Kirby.
Barbera i’ll do a seperate post on the classes under the spinning category. 
No weights. 
Thursday: Had cards printed but otherwise a rest day.
Friday: Rode to the Eureka Cafe for a breakfast, was just about to leave when Pinarello Kev comes in.He is my first card holder so gets a mention. Rode home with Kev discussing bikes, rides, Aldi clothing that I was trying out, Carbon fibre handlebars (25 miles)
Saturday: 13 full pressups just to prove I’m not imagining all of this. Saw Jack.
Went to Deeside Cycles to look at Colnago,s and HRM,s which deserves a post all of its own.
Sunday: Looks like it is out with the CTC to the Dragons Den.

Monday: Spinning session at the Oval (650 cals) crosstrainer for about 15 minutes and a session on the rowing machine. One set of weights.  Total for the 2 hours I was there was 1150 calories. Had a talk to Paul about Google and the site and he gave me some good insight as to where the hits are coming from.
Tuesday: A slow ride around the Wirral (by my new super fast standards LOL) with my new pupil. This was a back to basics outing and involved most of what I’ve published on the site, including the route from Seacombe Ferry (26.5 miles)
Spinning class, spoke to Tina and Chris, decided to add a new category to the site and do some more posts about spinning. Up till about midnight posting, commenting and getting my head around the Google ranking. Things took a significant change today, I’ve even more resolve on Lifestyle and weight management problems I’ve been having after talking to Chris.
Wednesday: CTC midweek run to Tarporley, missed the 10 o’clock early birds as I was still finishing off Frank,s Breakfast so rode out with Roy and Joan (Roy rescued me off Moel Famau when The Toy broke) no photo of the lunch this week, but it was Cajun Chicken  with rice and a diet coke. There was an incident with a squirrel on the ride home that is worthy of a post all of its own. No squirrels were harmed in the writing of this blog. (65 miles)
Thursday: Spining class at the Oval with Steph (I wrote it down) Congratulations on passing your driving test, god knows what we would have been in for if she had failed.
No Heart rate monitor on so no calories burnt value for this class. Made a note of the Machine and weights and reps for future reference. Gave out the site address for the first time too and spoke with reception about a poster. I still can’t reach the ones that the site was formed for.
Friday: Restday, but spoke to Eddie about a routine that could be done without going to the gym. Light weights, inclined press ups, that sort of thing.
Saturday: Rest day.
Sunday: Followed up on Fridays conversation, ended up doing 10 full pressups which is a first. I tried the inclined one on the Saturday and they went OK. It must be all those  spinning classes doing some good. Managed one full pullup on a bar, this was at the second attempt, the first failed. This was another milestone for me, as I was proving to myself that I can lift my own bodyweight.(just)  Coming from a situation where I couldn’t do 1 pullup or pressup  in the past I was well pleased.

The point of this is that you don’t need to be going to a gym  a couple of times a week  to loose weight. It can be done  at home with minimal equipment. You do need  to be shown how to do the routines as there are subtle differences in  what is and is not required.

Monday: Spinning class and a session in the gym. No heart rate monitor for the spinning but now I’ve got some data it wont be needed every session. Was busy so didnt get on every machine.
Tuesday: One hour in the gym after work. Cross trainer (375 cals) 1/2HR, rowing machine 10 mins and one set of weights.
Wednesday: Down to the Eureka Cafe for breakfast. There was an ITV film crew in attendance interviewing some old timers for a future programme. It would explain why Anne managed to butter the toast on Franks Breakfast which is butter free on my plan.
No group ride, but rode down the top road with Kevin. (if you read this Kev the email bounced so I still have the pictures of Charlie on the ride before his op) 22 miles.
Spinning class (580 cals) and one set of weights.
Thursday:Restday.
Friday: took half day off work, bib tights for winter are looking baggy on me now so had a look for a new pair. Southport firework competition was superb. Had an email from Ray with a photo of his pump repair, I may do a post with it in.
No rides this weekend as work is getting in the way of play.
Saturday: Busy day at work, no cycling yet again.
Sunday: Likewise.