Category: Rides and exercise

Monday: Bought a new jersey to match the bike from Quinns. Spinning class(600 cals), one set of weights on the new plan, bit of rowing(10 mins) and a short session on the crosstrainer. Saw Andy in the gym so there at least two of us maintaining the plan.
Tuesday: The call I was waiting for didn’t happen, not to worry. Spinning class (515 cals, was that all!!) preceded by a set of weights.
Wednesday: Restday.
Thursday: One hour in the Oval, 30 mins on the crosstrainer(400 cals), Rowing machine 10 mins (75 cals) and one set of weights. Managed to forget my towel which will be the first and last time. Still trying to sort a routine out, 5 Kgs added on some of the machines is proving 5kg too far at the moment. I may be expecting too much too fast now but the difference on the last six months has been literally unbeleivable.
Friday:Restday.(work)
Saturday: Managed to swap shifts at work, going to recce the route for Sunday.

I think Ive dropped myself in it this time, I’ve just Driven the route in something over 3 hours. Its taken me to a lot of places Ive been to with the CTC and a few more that I haven’t. The trouble is it looks like I’m going to do them all in one day. This is by far the biggest challenge I’ve had to date. Had the GPS working fine and then lost all the data but thats the least of my worries. some of those hills were first gear stuff in the car.

Sunday:Eureka Cafe Anniversary Ride this Sunday. Did the short version last year, this year its the long version and I’ve an early start number. GPS is probably not going to be an option as it look like I won’t have time to sort it out. I’ll try and tag on with a group but getting dropped again looks more likely. (this was wishful thinking when I wrote it, finishing in daylight will be a triumph)

Update: My fears were groundless, I’ve had a brilliant day thanks to Ray (leading)and the CTC. The climb to Nant Mill was fine but the climb out of the river crossing was something else, I was maxed out on this one the beta blockers I’m on had really kicked in. Wish I’d had the heartrate monitor on as this is the hardest thing I have done to date. Haven’t felt like that since I rode up Rest Hill on the mountain bike for the first time.

I’ll post more later, but I want to soak in the bath for an hour. ( maybe too much info there)  I’ll do a new post on monday about the day , see if the pictures are ok and put a new point of interest on the map.

Monday: The toy went to Quinns for inspection.
Saw Andy from the lifestyle course down the Oval. Had a bit of a warm up on the rowing machine before the spinning class, 160 cals. Spinning class 675 cals. One set of weights before the class one set after.
Tuesday: One hour down the Oval after work. 30 mins crosstrainer (400 cals) 10 mins rowing (125 cals) 10 mins cycling (125 cals) one set and a bit on the weights.
Wednesday: Work, then a followup class on the Lifestyle and Weight management course.
Thursday: One hour down the Oval after work 15 mins crosstrainer (200 cals) 15 mins cycling (150 cals) 10mins rowing (125 cals) 1 set of weights with Ron,s advice fresh in my mind.
Friday: Restday.
Saturday: Eureka Cafe for Franks Breakfast back home via Ness, Neston, Thornton Hough and Rest Hill (22 Miles)
Sunday: CTC ride to Whitchurch, promises to be a long day, 80 miles plus the trip to the Eureka and back should top 100 miles again easy.

Stunning day, my second 100 miles. Good company, thanks to everyone on the ride and Noel for leading the ride. Most of the route is in this weeks Cycling Weekly. coincedence or a small world. A post on its own coming up, another map reference and more points of interest to shake a stick at.

I took a picture of my Dinner with the phone which is in the process of getting reduced for the page. The purpose is to show that I’m still following the plan which as we know is portion based. £3.95 well spent.

Boy did I get caught the other day. I set off for the Eureka Cafe on the Iceni winter bike and about 1/2 a mile in it starts to rain. Not a problem out comes the over jacket. I stay behind a tractor for a couple of hundred yards and then turn off towards Brimstage.
The rain is fairly heavy but worse was to come. 150 yards on I pick up a puncture in the front tyre. As I set about changing the tube the heavens open, real monsoon stuff. There is no way out of this one as the nearest shelter is 1/2 a mile away. It was that bad I had to empty the rain water out of the tyre before putting the tube in.
Cars were crawling past as presumably they couldnt see where they were going.
I’ve had better days and the tempation was to turn around and head home but I decide to carry on with the original plan. An hour later the sun was out.

Monday: Restday, Bankholiday,went to Mathew Street Festival.
Tuesday: Oval closed, got a fair bit done today including some 10 speed chain links for the bike. Chap at Quinns said there was over 11,000 ft of climbing in the Wild Wales ride on Sunday. Here’s me getting a flap on about going over Moel Famau to Ruthin with the CTC.
Wednesday: Rode out to the Eureka, picked up a puncture in a downpour. Breakfast as usual. Rode home through Puddington Ness Neston and Gayton (22 Miles).
Saw finish of the Tour of Britain in Liverpool . Roger Hammond won the stage.
Spinning class saw me burning 650 calories as it was still counting them about 5 minutes after the end of the class. I did put a lot of effort into this one as Sunday promises to be my toughest ride yet. 1 set of weights, 2 stints on the crosstrainer burnt another 500 cals off.
Thurday:  Another spinning class, this one saw me burning about 690 calories. the resistance was about as high as I could hack it. It took a good 5 minutes for the heart rate to come down to a level where the Heart Rate Monitor stopped counting it.
Jumps on the cross trainer next, only problem is after 5 minutes it decides it’s had enough and wants to shake itself to pieces. So then it was across to the one without the ski poles for 200 calories. 2 sets on the weights.
Friday: Rode down to Eureka for breakfast , saw Pinarello Kevin and spoke to another new face for me, Mike. Back home through Thornton Hough where I picked up another puncture, just as well I had bought an new tube about 20 minutes before. 18 miles. Session in the Oval after setting up the Direct Debit for the Invigorate pass. Crosstrainer 1/2 hr 400 cals. Rowing machine 125 cals.
Saturday: Restday
Sunday: Went down the Eureka for an Early breakfast and the CTC ride to Ruthin.
Disaster struck 100 metres from the top of the pass at Moel Famau. A problem with the chain has broken the rear deraileur and bent  the dropout. It looks terminal.
Sent for International Rescue when I could get a phone signal. Not the best of days.

Monday: Upper body routine with an extra 5kg on a machine or two to see how I am doing. 20 mins on the cycle cross country prog (280 cals) Rowing machine  5 mins (60 cals) Crosstrainer 15 mins (180 cals) plus the odd machine after I came off the crosstrainer. 1 hour in all.
Tuesday:  30 mins on the cross trainer (400 cals)15 or 20 mins exercise cycle fitness test (100 cals, I wont be doing this one again!) 6 mins on the rowing machine (75 cals) 2 one minute intervals in that time at which it said I was burning 1100+ cals/hr. one set on the upper body weights.
Wednesday: 30 mins on the cross trainer (400 cals) 100 cals  on the exercise cycle calorie programme 6 mins on the rowing machine (80 cals) and a set on the upper body weights. 1 hour in all.Booked a spinning class for thursday.
Thursday: Spinning class (560 cals) got asked how many cals it was this week, I shouldn’t have said the highest was 600 cals as it looks like we are going to get a right thrashing next week. A fair bit of banter in the class this week, some can feel like they could be held in a library. 20 mins rowing as the crosstrainers were occupied. 20 odd mins on the crosstrainer (1100 cals for the session) 1 set of upper body weight machines.
Friday: Rode to the Eureka for breakfast, rode home with old Terry. Didn’t feel like having a big ride after the previous night. (22 miles) Chain was playing up on the ride back.
Saturday: Restday. Had a look at the chain and found that the Shimano rivet had come apart and the chain was about to snap. Pressed the thing back together but have a nagging doubt as to its strength. Don’t have a splitlink for a 10 speed chain and Shimano don’t do one either. Grrrrr.
Sunday: Rode down to the Eureka to test the chain out and have breakfast, just managed to finish before the CTC ride set off. It’s like the magical mystery tour doing one of these Sunday rides, all I knew was that we were going to a pub to meet up with a group that were having a camping cycling holiday. First stop was the Ice Cream Farm for tea and a scone (still warm from the oven). Then it was through the lanes around Beeston Castle taking in some of Cheshire,s finest scenery to the Alvanly Arms and Shire Horse centre for lunch and to meet up with the campers.
Great pub but a little pricey if your on a budget. 
As we left the heavens opened so it was on with the jacket which proved to be short lived as we stopped to remove them around Kelsall but it meant to photo,s.
It was a picturesqe ride down to the three bridges where new member Chris picked up a puncture but it gave me the opportunity to take a few shots so here they are.

   

These 3 bridges are from roman times I’ve been told and cycling or foot is the only way across. Definately a Point of Interest. A pleasant ride through Cristleton and the cycle routes through Chester and back to the Eureka. 75 miles 54 of them on the CTC run.

Monday: One hour in the gym, crosstrainer 30 mins hillclimb (400 cals). Exercise bike 20 mins crosscountry prog (280 cals).This was trying to maintain 90 rpm most of the time, it would drop to 80rpm on the highest resistances. One set of weights doing my upper body.
Tuesday:One hour in the gym, crosstrainer 30 mins crosscountry (380 cals). Exercise bike 20 mins crosscountry prog (275 cals).Much the same as Monday.
Wednesday: Depends on Currys delivering the THIRD cooker in the morning. Well the third one arrived damaged so it was off to Bromborough to sort it out, meant I missed the ride from the Eureka cafe. Breakfast at the Eureka Cafe about 1pm and then a ride home through the missing link. 20 miles but my heart wasn’t in it today.
45 mins in the gym of which 30mins was on the crosstrainer fat burning prog (300 cals)
Spinning class, havent done many on a wednesday (600 cals)
Thursday: Another session on the crosstrainer before the spinning class 15mins(150 cals) Spinning class 540 cals which is 40 more than the same class last week.
A round of the the machines followed the class, I’m looking into whether to do anaerobic exercise after the aerobic exercise as it felt easier after the class and I put a lot into the classes. I’m open to comments on this one.
Friday: Bad start, puncture on the No2 bike, the toy get another airing but it looks like rain. Met old Terry training for the “shoe” on the way to the Eureka!! Anyway it started to pour down once I got there and I didnt want to head back in a downpour. 20 miles 10 of them grim wet ones.
Saturday: Restday.
Sunday: Restday (An hour or two was spent cleaning the bikes and seeing if the carbon fibre bicyvle pump was up to much. It isn’t, but it does look the part when matched up with the carbon fibre bottle cage.)

Monday: Really a story about a week messed up by Currys. A round of the exercise machine followed by a spinning class.
Tuesday:Spinning class with HRM on 625 calories burnt. Half hour on the machines prior to the class.
Wednesday:Missed out on a CTC ride from the Eureka, 45 mile Wirral Circular Route instead.
Thursday:Another session at the Oval pre and post Spinning class 1050 calories burnt.
Friday: Late breakfast at the Eureka followed by a short ride home 25 miles.
Saturday: Work, restday.
Sunday: Work, restday.

Monday: 1 1/2 Hours in the gym, twice around the weight machines 20 mins on cross trainer on fitness test. 10 mins on rowinging machine.
Spinning class, still sweating buckets, highlight of the class was someone bringing in a gel cover for the spinning bike seat. That must be one sore backside.
Tuesday: 1 hour in the gym, usual weight routine. 30 mins on cross trainer on cross country prog 400 cals burnt. 5 mins rowing 56 cals burnt (it felt like more).
Spinning class, tried using cycling shoes on the SPD pedals which made the climbing sections easier.
Wednesday:Down to Eureka for breakfast. Picked  up a CTC ride along with 7 others to a garden centre in Utkinton I think. After lunch it was on to Kelsall and a trip up and down The Yeld which was done on the middle ring. I’ve got to admit I’d have never managed to suss out routes through the countryside like these. History lessons are included from Bob. Took in too much to list here but it was a great day out.
The rain cape got a try out on the ride home from the Eureka and I need to look at what I’m eating on days out over 50 miles as I needed a stop for fuel 5 miles from home again.
63 miles. 
Thursday: Spinning class that I nearly missed due to it starting at 5.45.
Friday: Down to the Eureka for breakfast, then home via Dee marsh and climb to Ness gardens, thru Neston to Parkgate onto Heswall then home via Rest Hill. Virtually danced up Rest Hill so things are definatley improving. 26 miles.
Saturday: nothing planned , waiting in for Currys to deliver a new cooker. Cooker delivered damaged, not a good day went for a drive looking at routes.
Sunday: Absolutley stunning day, my first 100 mile ride ! which is worthy of a post/page all by itself. Last 25 miles was in the rain but I wasn’t bothered. Many thanks to Bob and the Chester and North Wales CTC for leading us out to the stop by Bangor on Dee. I couldn’t do this by myself, the route, company, and scenery all contributed to a mind blowing day. 102.67 miles.

The week: 191.67 miles, 2.5 hrs in the gym. 3 spinning classes. 
Literally a life transformed, only a couple of Kg from coming out out of the obese class into the world of the overweight. I don’t know how to repay those that have helped me along the way other than putting it on here.

Monday: Hour in gym, 15mins cross trainer, 5 mins rowing, the rest on weights.500ml of water before the Spinning class, another 500ml of water during the class. Sweated most if not more out during the class. Another 15 mins doing my arms after the class.
Tuesday: Wirral circular route, must have had the wind behind me as I was doing 25 mph down the prom at Seacombe. Called in to see Brian, stopped at West Kirby and had a treat, an strawberry lolly ice. The first since I’ve been on the plan. Met Pinarello Terry whilst I was filling my water bottle (dont buy the “Paris” that’ll be two bling bikes you have) another climb up Grange road out of West Kirby. It was good but not as satifying as doing it the first time.
Turned left at the bottom of the hill and then it was up Montgomery Drive and then another climb up the roundabout at the Irby Mill, these used to be the hardest climbs that I could manage without collapsing at he top of them. But it was the only way out of West Kirby at the start.
Back home via my Mum and Dads and Rest Hill,30 miles.
Spinning class at 6.30 . 
Wednesday: Down to the Eureka via the Missing link, breakfast as usual. Picked up a ride from Bob of the CTC and six others to the Waterfalls Garden Centre near Wrexham.
Turned out to be a really great day out, couldn’t tell you for the life of me what route was taken but a lot of it was all new to me including the cycle path down along the River Dee. Had an unbuttered tea cake at the garden centre which probably wasn’t enough.
Back through Chester on the cycle paths to the Eureka, bought the tea which seemed to go down well. Back home through Puddington, Ness Neston and split off at Gayton.
Had to refuel at Heswall Hills with an oat flapjack. A memorable day. 67 miles
Nearly forgot RestHill at the end of it.
Thursday: Restday
Friday: Another restday
Saturday:Evening out after work. This is the longest break for a while where I haven’t done some form of extra exercise.

Monday: 30 mins in the Fitness Suite then a spinning class. Starting to get some payback from this class, climbing hills isn’t as hard as it was. It’s not easy by any stretch of the imagination and compared to some of the other in the class I have no speed for the sprints , but I’m not cheating by having no resistance on the machine.
Tuesday: 1/2 Wirral loop with stops for photo,s for the  easy routes I’m trying to develop .Brilliant weather, tackled the climb out of West Kirby ( Grange Road) for the first time, stopped at the top for a photo I liked it that much. Thurstaton cutting was tackled too along with RestHill with a photo taken at the bottom. 
The  second Spinning class this week went well now that I’m drinking water before the class starts. 25 Miles. 

 
Grange Road out of West Kirby

Resthill Road

Wednesday: 1 Hr in the gym after work, 20 mins on crosscountry cycle program.
Thurday:  1 Hr in the gym after work, 25 mins on crosscountry cycle program.
 Friday: Rest Day, watched Tour de France.
Saturday:  Another rest day, will fettle the bike for Sunday.
Sunday: Wirral Circular Route, Hoylake was quite quiet considering the final of the Open was on. Posting a picture of Telegraph road at Thurstaton as this is a fair climb and I would have to say its a DANGEROUS one at that.

It was straight to the Eureka Cafe for breakfast then back home via the Missing Link for 11o’clock.  Booked 2 spinning classes. 41 miles most of it absolutley empty.