pooley Posted June 14, 2015 Posted June 14, 2015 Did the Cardiff Velothon today. 140k in 6 hours. Was easily the hardest thing I've ever done. 1
Xeba37 Posted June 15, 2015 Posted June 15, 2015 I have had a couple of successes this weekend. 1) I posted a while back about tight hamstrings. I have found that increasing my yoga practise to 6 days per week (from 2/3) is actually making a huge difference, way more than my usual 6 day per week stretches. Still miles from touching the toes, but I have gained a couple of inches more flexibility in the beastly muscles. Big commitment though on top of the rest of my physical activity so I will see if I can stick it. I've cracked it at last.... vegan flapjacks that don't have the consistency of cardboard and only contain natural ingredients. No refined sugar, butter, syrup etc. Still packs a few calories, but as we know not all calories are made equal and these tasty beauties keep me fuelled for a workout.
hardtailstar Posted June 15, 2015 Posted June 15, 2015 Did the Cardiff Velothon today. 140k in 6 hours. Was easily the hardest thing I've ever done. by any chance did you text into radio one today? they have just said about someone doing it. Well done on the ride.
Tesla Posted June 15, 2015 Posted June 15, 2015 anyone got any good calf stretches? still have issues with my ankle (and it related to my calfs being tight) and my calfs have felt very tight today and yesterday...
pooley Posted June 15, 2015 Posted June 15, 2015 by any chance did you text into radio one today? they have just said about someone doing it. Well done on the ride. Ha even if I had the time I wouldn't text.
Joanne Posted June 15, 2015 Posted June 15, 2015 stand next to a wall... put one foot with your toes touching the wall... push your knee to the wall, keeping your foot flat on the ground. Then move you foot back an inch, touch your knee to the wall. Repeat until you can no longer touch the wall. Then do the other leg. 1
hardtailstar Posted June 15, 2015 Posted June 15, 2015 Ha even if I had the time I wouldn't text. haha saw your post today and they spoke about it about 5 minutes later
unixman_again Posted June 15, 2015 Posted June 15, 2015 I'm not sure if I posted this before but one of the best stretching resources around is Brad Appleton's Stretching and Flexibility All it needs to improve it are pictures. This is so well known that it is quoted as a reference in several books, eg "Stretching without Pain" by Paul Blakey. IMO the absolute best stretching book (I have several) is "Stretching For Sport" by Bob Smith. Sadly it's long out of print but copies can be had second hand. 1
Tesla Posted June 15, 2015 Posted June 15, 2015 Shame there's no pictures, i seem to always have an issue picturing in my mind what they are actually describing with the words, but i will look into it:)
flyinghaggis Posted June 15, 2015 Posted June 15, 2015 (edited) Did the Cardiff Velothon today. 140k in 6 hours. Was easily the hardest thing I've ever done. That's mega impressive! I'm quite a keen cyclist but I've never attempted anything like that before. How did you go about training for it? How did you manage to pace yourself (Heart rate Meter?) and did you have any rest stops on the way? I take it you took food/etc to eat whilst going round or did they arrange stops en route? I've been out for around 25 miles on a weekend before I found after that I was pretty much spent. Can't even begin to imagine heading out for another 50 miles after doing that! Edited June 15, 2015 by flyinghaggis
witch Posted June 15, 2015 Posted June 15, 2015 Best calf stretch (and achilles) for me is standing with your toes on the edge of a stair and dropping your heel down off the stair, and then pulling up until you are on tiptoe (slowly) 1
Tesla Posted June 16, 2015 Posted June 16, 2015 Ta for the stretch tips peepz. I'm still not convinced my bad ankle/heel is caused by a tight calf. This has been going on since October now, and still awaiting a podiatrist appt.
pooley Posted June 16, 2015 Posted June 16, 2015 I've only been cycling for a couple of years now, trained last year and this year for a charity ride - 2 days 65 miles on one and 50 on the other. Mainly flat. Was from Miskin (S Wales) to Taunton with a stop over in Portishead. I have a Garmin Edge 200 on my bike which gives me my current and average MPH. I don't have a heart rate monitor, it's not normally the heart/fitness that lets you down it's the legs. Your heart will recover quicker than your legs!! I started out just doing 10 - 15 miles once a week, then building to 20 - 30. Did 1 that was 50 miles plus and another that was 60+. If you can mange that you can do 70+80 miles - it's just time in the saddle. The issue's I have are HILLS&Mountains (I live in Wales - they are everywhere) and average speed) My daydream ave speed is 12 -13.5 mph, my concentrated ave is around 17mph. (When I started I was a 10mph man and happy) This velothon included 2 mountain climbs, "The Tumble" = 3miles of sheer misery climbing at 8-10% incline after 50 miles in the seat and then "Caerphilly mountain" 12 - 16% for about 500yds but at 70miles in was awful!! So for next year I HAVE to get my legs used to more mountain climbs, if you can do hills then flat is easy. The route included 3 stops, 38, 53 and 71 miles respectively - total course was 86miles. I took additional snacks and gave myself another extra stop on about 60miles. I'm one of these people who can't maintain a hobby easily, I have to have a challenge to work towards, so with that in mind I have another 2x 40 milers booked in over the next couple of months. It gets addictive! That's mega impressive! I'm quite a keen cyclist but I've never attempted anything like that before. How did you go about training for it? How did you manage to pace yourself (Heart rate Meter?) and did you have any rest stops on the way? I take it you took food/etc to eat whilst going round or did they arrange stops en route? I've been out for around 25 miles on a weekend before I found after that I was pretty much spent. Can't even begin to imagine heading out for another 50 miles after doing that! 1
Tesla Posted June 16, 2015 Posted June 16, 2015 Ta for the stretch tips peepz. I'm still not convinced my bad ankle/heel is caused by a tight calf. This has been going on since October now, and still awaiting a podiatrist appt. Speak of the devil, I have had a letter today with a number to contact them on to make an appt as a new patient. Hopefully that won't take as long.
Patrick Posted June 18, 2015 Author Posted June 18, 2015 I had a really boozy weekend as it was a friends wedding. I drank all weekend and generally felt like the pits all this week. Until i went kickboxing/jujitsu last night. Then i felt considerably worse. I know that the drink is gonna affect your performance days after, but damn. We were sparing last and i got my arse kicked on each fight. Honestly, by the end of the night i could just about hold my hands up to my fighting stance. I was not only slow to move, but slow to react and had absolutely no pace at all. Sweating and breathing deeply when everyone else was just getting warmed up! A quiet weekend is order i think so i can turn super saiyan next week and kick some arse!
sippo Posted June 19, 2015 Posted June 19, 2015 I saw a decapitated bunny this morning on my field run. Nearly stood on it's head. Nice.
witch Posted June 19, 2015 Posted June 19, 2015 Still doing my gym routine twice a week - I have managed to do it all once and then half of it again, if you see what I mean, working up to two whole sets. It takes me just about an hour if you include the 10min warmup on the bike. Sadly, I am already very bored with it - I might have to see what alternative exercises I can do. I have a routine that is in "blocks" of four exercises - legs, arms, core, cardio, and there are 4 blocks. Maybe I need my PT to set up a few more blocks so I can mix and match every time - that way I am not always doing the same old stuff. I go to the gym after work, which is mid afternoon as I start at stupid o'clock (7.30am) I am fascinated that the same people are there day after day and I wonder if they have jobs to go to? They could be bouncers or night shift workers I suppose - and yes, I do realise that I am there after work and so they might be too - but I don't get that vibe from them...
MrMat Posted June 19, 2015 Posted June 19, 2015 (edited) Still doing my gym routine twice a week - I have managed to do it all once and then half of it again, if you see what I mean, working up to two whole sets. It takes me just about an hour if you include the 10min warmup on the bike. Sadly, I am already very bored with it - I might have to see what alternative exercises I can do. I have a routine that is in "blocks" of four exercises - legs, arms, core, cardio, and there are 4 blocks. Maybe I need my PT to set up a few more blocks so I can mix and match every time - that way I am not always doing the same old stuff. I go to the gym after work, which is mid afternoon as I start at stupid o'clock (7.30am) I am fascinated that the same people are there day after day and I wonder if they have jobs to go to? They could be bouncers or night shift workers I suppose - and yes, I do realise that I am there after work and so they might be too - but I don't get that vibe from them... Sorry to hear you're bored already. Does sound to me like you need to mix things up a little bit. For me, one of the best things i ever did was throw the 'book' out the window. I try to train each muscle group once a week but i don't have specific days (i.e. Monday = chest etc etc). I just train what i want to train how i want to train it. Example, today i turned up to the gym knowing i was going to train legs but didn't have a specific plan. Started with some leg extensions and leg curls (used the prone machine for a change!), then did a pyramid set of squats (as the squat rack was free) then heavy leg press (heavier than usual) and finally calf raises. It was fun! My point being, use your PT to get an understanding of how to train and what trains what etc and then start throwing your workouts together on the fly incorporating the rep ranges, sets, lifts that you enjoy. Obviously make sure you don't neglect things but providing you're not training for a specific purpose (bodybuilding, powerlifting etc) just do what you want to do and have fun with it Edited June 19, 2015 by MrMat
Miscbrah Posted June 19, 2015 Posted June 19, 2015 (edited) Wow, I'm completely the opposite. I walk around the gym with a clipboard, know exactly what exercise I'm doing and for how many reps, how long to rest, what I've done in the previous few weeks for that exercise, how much cardio, what supps etc. If I get bored with and exercise and demotivated I just make a note and get on with it anyway; I've found my muscles will still lift things up and down no matter how motivated I feel or how tired or how happy/sad etc. I have noticed though that I'm the ONLY ONE who does this and I look like I'm from the gas board as I wander around. Yes witch do have an experiment and see what works though, if it's getting to the point of putting you off. Maybe just a little more variety will be what you need. I'd say though, just get on and do work while I shout motivational slogans at you. In other news my shoulder is improving slooowly, and JUST ENOUGH to grind out a heavy chest day on Monday! Yyyyeeeaahhh! Edited June 19, 2015 by Miscbrah
witch Posted June 19, 2015 Posted June 19, 2015 Fun...hmmm I can only really fit the gym in twice a week so I have to do it all. I don't really know enough about the different exercises to know that I am covering the whole body part which is why I went to a PT in the beginning. I know myself -and if there wasn't a written plan I would either not bother, or do the stuff I like or find easier Arms are: Upright row, chest press, shoulder press (with weight, sitting on ball) and lat pulldown Legs are: Squats with weights, step-up with weights, clam with band and lateral step with weight Core is: Twists with medicine ball, superman, side plank and forward roll-outs Then there is a minute of rowing after each set. The progression is doing each block more than once or increasing reps or weight What I need to know is what other exercises I can do that work the same muscles as the above. Yes, I just get on with it too - but I would like a bit more variety
Joanne Posted June 19, 2015 Posted June 19, 2015 Get your PT to send you another plan, that's what you pay him for! That reminds me... I need to harrass mine. I don't think I'll be having any sessions next month... unless I do his tax return for him!
MrMat Posted June 19, 2015 Posted June 19, 2015 Wow, I'm completely the opposite. I walk around the gym with a clipboard, know exactly what exercise I'm doing and for how many reps, how long to rest, what I've done in the previous few weeks for that exercise, how much cardio, what supps etc. If I get bored with and exercise and demotivated I just make a note and get on with it anyway; I've found my muscles will still lift things up and down no matter how motivated I feel or how tired or how happy/sad etc. I have noticed though that I'm the ONLY ONE who does this and I look like I'm from the gas board as I wander around. Yes witch do have an experiment and see what works though, if it's getting to the point of putting you off. Maybe just a little more variety will be what you need. I'd say though, just get on and do work while I shout motivational slogans at you. In other news my shoulder is improving slooowly, and JUST ENOUGH to grind out a heavy chest day on Monday! Yyyyeeeaahhh! *Cough* Nerrddddd! *Cough* Different strokes for different folks . I did used to be far more strict but i found that i'd end up wasting time or getting frustrated if i couldn't keep to my plan for whatever reason (gym being busy, PT's doing circuits on like 57 different machines at once etc). Good news on the shoulder though woohoo. Hopefully not long until you can get yourself back into the Gainnnzzzzzz making business...
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