Once a week I head into London to spend some time in the office – it’s good to get out of the house (and my wife’s hair) and the change of scene feels good.
I’ve started the routine of getting in early and doing a gentle run – honestly London is stunning first thing in the morning, before the commuters and crowds descend… whilst running isn’t on ‘the plan’, this is one habit I’m planning on persevering with..
Still haven’t fitted in the inaugural strength training.. but zone 2 ride first thing tomorrow beckons.
Short post today (edit – which I failed to actually post – better late than never…)
Having never done any strength training – yes, really, I’ve literally never been in a gym other than for cardio or the spa… I’ve been researching the best strength exercises for cyclists. Here are three YouTube videos which I’m going to base my programme on over the coming couple of months. I’m going to do everything at home, and all I have are some resistance bands so this will largely be about doing body weight based work.
And I failed on day 2 of my 8 week programme – so already need to catch up. It turns out that unless I know exactly what exercise or activity I’m doing, I struggle to muster the motivation to do anything… so hopefully I’m clearer now on the strength work and one less excuse to hold me back.
Another weekend done; and a busy family week ahead – our eldest is in the school theatre production, the culmination of months of rehearsals and lines being learnt.. can’t wait to see it, but it’s going to be a long week.. wish me luck.
I keep talking about procrastinating and will power. It hasn’t escaped me that all this talking about it is just another form of procrastination.. and I’m struggling to cross the line and just get on with it.
So tomorrow really is it. I commit to:
Declaring my phase 1 plan – week by week for the next 8 weeks
On each of the last four days I’ve set my alarm for 5:15am, accompanied by a great deal of enthusiasm the night before to get up and out for an early morning ride.
For the first three of those I’ve spectacularly failed; the snooze button and duvet at that point being my best friend.
But today, the weekend no less, I did it. Up, out, 33 miles and back by 8am. Feeling smug – and sleepy.
I watched another great GCN video this week – Manon, one of the presenters and another former pro, did a period of primarily Zone 2 training; that is, relatively low intensity efforts where you should be able to comfortably hold a conversation and keep your heart rate somewhere below 150bpm (at least for me that’s about right). The result – after a relatively short 6 weeks – was impressive, with some material power gains.
But sticking to zone 2 in the real world is not straightforward; inevitably any stop/start at junctions, traffic lights etc require additional effort; as do hills.. so it turns out I ended up in zone 3 for half the ride.
I suspect the only way to really stick to zones will be indoors – but it’s 31 degrees today so that’s not happening at the moment.
I’m always looking for that silver bullet, the magic pill or process which ‘solves’ all my niggles and problems.
About a year ago I embarked on a concoction of different pills and supplements; a range of vitamins, fish oil, other minerals, and 5-HTP. It wasn’t cheap, and honestly I’ve no idea if it made any difference to how I felt.
Well, I’ve just been lured in by an advert on Facebook, for ‘Heights’; it has some high profile endorsement, so I’ve just dropped £40 on a months supply.
And if you want 20% off, use This link – I’m definitely not sponsored by, or endorsing the product – I’ve not even tried it yet! – but I’ll report back and let you know my thoughts.
I could obsess over the latest bike tech for days; I love ogling pictures and videos of the ultimate in gravel racing kit – all of which is totally out of reach of my budget.. and honestly totally above my capability and requirement.
Yes, I’d love to spend £10k on an s-works crux or an Enve mog… but we’re definitely in the world of diminishing returns…
But equally, my current, trusty, ‘more a leisurely adventure bike than a race bike’ Titus Goldrush is likely to not cut the mustard. This is going to be tough enough – so any way I can beg, borrow or buy my way to some marginal gains, I’m willing to try.
And just to get it out of my system, some of my favourites at the moment…:
I can dream… or maybe some generous brand would like to sponsor me with the loan of some fancy tech??? I’d definitely pimp myself out if that’s what’s needed
I asked chatGPT what the optimal weight for a 5’9” cyclist should be. Inevitably there are lots of variables at play, and much will depend on what discipline (eg climbing vs time trialling vs sprinting will look quite different).
But when I pushed for an answer, I’m told ‘between 64kg and 70kg’. Hmmm… achieving that lower end is a long way out of reach – but 70kg? That feels achievable.
I’m going to start tracking my weight and making some initial small adjustments to my diet; nothing radical but some nudges towards better.
So the weigh in this morning? 75.5kg. Let’s say losing 1kg is the aim – so around the first week of August I should be close to that elusive 70kg.. I’ll keep you posted.
I’m lucky that my employer is a big supporter of flexible working; I recently agreed to work compressed hours – completing 10 days of work over a nine day period (which means I get to take one day off as ‘non working’ every fortnight).
Today was that day – and instead of catching up on the usual household chores, or even getting out on the bike, my wife and I went to a spa for the day. It was glorious – we’re at the start of a mini heat wave in the UK, so the temperature was a perfect 26 degrees (around 78 Fahrenheit??) – and felt like we were abroad.
It’s easy to become a slave to the to do list, but sometimes you just need to put it down and take some time out….
Self care isn’t selfish.
Back on the bike tomorrow – planning on making the most of the warm weather and early sunrise.
Following on from three days of back to back rides, I took it easy today.. but alongside taking it easy, I also took it on myself to scoff 3 spoonfuls of Nutella. Literally, just straight out of the jar.
Snacks – and unhealthy ones at that – are a major weakness of mine. Peanuts, hunks of cheddar cheese, Nutella, crackers, crisps..
And there’s a witching hour too. Or rather, hours. Any time early evening through til bedtime. I just can’t help myself.
If I’m serious, I’m going to have to cut this stuff out – wish me luck.
342 Days 