Its already 10 days down!
Now that is suprising... it just reminds me though I have to make the most of the time I have off the bike.
Looking at my mass spreadsheet to keep track of everything, I am not using my easy breathe due to my chest playing up, but its okay today, so back on it tomorrow!!! if that gives me a 1% more (compared to the 4% quoted bah!) I will be happy!
Went down to my local gym today and did my enrolment and got shown round. They have the following that I can use:
1. Leg press
2. Seated leg press
3. Seated other leg press (to do the back of the leg)
4. Bikes (include recumberant)
5. Tread mill (got an emergency pull and a cord I can stick to me, so shouldnt risk my wrist), will avoid those till after a cast though.
Poped in after work and got shown how to use the machine, did 10 mins on the bike, used the weights and finally was shown some gym ball work, which is a nice change.
When I got back home after this I did some intervals on the bike, had down 3x3s (3 minute intervals x 3, x 3). Only did the first set of 3 at around 256watts each time. Room for improvement.
If I can hold 300w by next season!
Anyway that means now that I can use the gym in the AM, hopefully I will get in Thursday morning before work, but I have a con call from 5:30AM to 6:30AM, gah!
Monday 29 November 2010
Sunday 28 November 2010
Day 55 - No exercise but useful
I did no exercise today, I had considered doing a 30 min recovery ride and I think I will moving forwards....
What I did do though was dig out the old dolan TT bike and bring it inside ready to use.
Next to the P3, it does look a little overshadowed, but the bars on the dolan are straight compared to the J bends on the cervlo and dont look so aero. I know I have them because of my wrist damage but I am sure I am going to have to switch over back to straights.
I will send some time on the turbo seeing If I can deal with them and then find some at a decent price over the winter
What I did do though was dig out the old dolan TT bike and bring it inside ready to use.
Next to the P3, it does look a little overshadowed, but the bars on the dolan are straight compared to the J bends on the cervlo and dont look so aero. I know I have them because of my wrist damage but I am sure I am going to have to switch over back to straights.
I will send some time on the turbo seeing If I can deal with them and then find some at a decent price over the winter
Saturday 27 November 2010
Day 56 - Etape 2010
Well today is the first day of being back on the bike, be it indoors mind you.
The turbo all setup, plugged into the PC with the etape 2010 tacx RLV setup, also with the Band of brothers boxset next to the DVD player.
My aim being 3 hrs in power zone 1-2 which is recover(1) and endurace(2)
The first hour went suprisngly easy, so did the second. The third started draggign... the last 30 mins really did have me watching teh clock, I think it may be the mentality that at that point I knew it was almost over so kept checking the time.
The fruits of my labour for 3 hours though, average wattage 128(NP 134), not even in the lower end of the endurance range!!!!!!!
Gah, TSS (training stess score) of a silly 75, im used to 180-260 on a sunday ride :(
Next week.... Aim to be in the endurance zone.
On the plus side I did spend some time focusing on pedal technical, thinking about circles and also some time keeping the knees in to be more aero (not on a TT bike though)
The turbo all setup, plugged into the PC with the etape 2010 tacx RLV setup, also with the Band of brothers boxset next to the DVD player.
My aim being 3 hrs in power zone 1-2 which is recover(1) and endurace(2)
The first hour went suprisngly easy, so did the second. The third started draggign... the last 30 mins really did have me watching teh clock, I think it may be the mentality that at that point I knew it was almost over so kept checking the time.
The fruits of my labour for 3 hours though, average wattage 128(NP 134), not even in the lower end of the endurance range!!!!!!!
Gah, TSS (training stess score) of a silly 75, im used to 180-260 on a sunday ride :(
Next week.... Aim to be in the endurance zone.
On the plus side I did spend some time focusing on pedal technical, thinking about circles and also some time keeping the knees in to be more aero (not on a TT bike though)
Friday 26 November 2010
Days 58-57
Well another 2 days gone quickly.
Day 57 today (friday 23rd Nov), from today I can exercise.
So what did I do, I ran/walked to work :) then walked home. all ready for the turbo session tomorrow!
Day 57 today (friday 23rd Nov), from today I can exercise.
So what did I do, I ran/walked to work :) then walked home. all ready for the turbo session tomorrow!
Wednesday 24 November 2010
Days 61-59
Well these 3 days have gone quickly. Its good to be under 60 days now.
I've been sleeping well and been in a good mood, my resting HR this morning was where I would expect it at 49bpm as its been a bit high since the op.
I've been walking home from work (getting a lift in) and walking at lunch, except today (I'm on a train to London and having my lunch break writing this)
Frustrated to be in a cast mind you.
Keeping a good track of everything in an excel sheet, It will be good to analyse as time goes on :)
Roll on day 56... I can get back on the turbo!!!! Planing to do a RLV on the tacx, maybe a good portion of the 2010 etape... a 3 hr portion :) oh joy :)
Also ive started listing how I can use each session beyond just the normal fitness goal, touched on this before, but talking about tweaking the TT position, turtling, limiiting body motion etc
I've been sleeping well and been in a good mood, my resting HR this morning was where I would expect it at 49bpm as its been a bit high since the op.
I've been walking home from work (getting a lift in) and walking at lunch, except today (I'm on a train to London and having my lunch break writing this)
Frustrated to be in a cast mind you.
Keeping a good track of everything in an excel sheet, It will be good to analyse as time goes on :)
Roll on day 56... I can get back on the turbo!!!! Planing to do a RLV on the tacx, maybe a good portion of the 2010 etape... a 3 hr portion :) oh joy :)
Also ive started listing how I can use each session beyond just the normal fitness goal, touched on this before, but talking about tweaking the TT position, turtling, limiiting body motion etc
Sunday 21 November 2010
Day 62 - The first day of depression
I really do not want to be in a cast.
I really want to be riding today, sigh. Next Saturday will be my first ride!
I am though planning what exactly I will be doing during the training period thanks to an insigful session with David Evans a few weeks a go (many thanks David, you can find his coaching website here: http://campionefitnesscoaching.com/coaching.html)
Besides trying to minimise my loss of fitness though I am starting to focus on what other areas I can actually work on:
There are a lot of things that I can work on, I just need to focus on these in each session as I move forwards.
Thankfully I do have a Tacx iMagic turbo which plugs into the PC and have real life videos, ergo vids and some virtual terrains. The RLVs for example you can complete this years etape and it adjusts the resistance based on your terrain, or in the ergos you can ride with Cadel Evans and you need to match his power to stay with him (you can adjust the power to say 70% mind you), or the virtual terrains you can steer round a virtual environment just going for a ride or race against computer players or other people online.
At least it will add some variety.
I really want to be riding today, sigh. Next Saturday will be my first ride!
I am though planning what exactly I will be doing during the training period thanks to an insigful session with David Evans a few weeks a go (many thanks David, you can find his coaching website here: http://campionefitnesscoaching.com/coaching.html)
Besides trying to minimise my loss of fitness though I am starting to focus on what other areas I can actually work on:
- Get to race weight (I am tracking my weight, my target is sub 150lb)
- Improve leg strength (Gym sessions)
- Improve mental fortitude (By simply digging in and finishing the turbo sessions)
- Practising my TT position to be as aero as possible, e.g. Turtling and keeping the knees in (Using a mirror or web cam)
- Adapt to the TT position by using the TT bike on the turbo frequently (maybe 75% of the time)
- Adjust my TT position to be more aggressive as the days count down
- Pedaling technique
There are a lot of things that I can work on, I just need to focus on these in each session as I move forwards.
Thankfully I do have a Tacx iMagic turbo which plugs into the PC and have real life videos, ergo vids and some virtual terrains. The RLVs for example you can complete this years etape and it adjusts the resistance based on your terrain, or in the ergos you can ride with Cadel Evans and you need to match his power to stay with him (you can adjust the power to say 70% mind you), or the virtual terrains you can steer round a virtual environment just going for a ride or race against computer players or other people online.
At least it will add some variety.
Saturday 20 November 2010
Day 63
Well today I have not done a lot, helped move at work and then did some walking around.
You see for the first 7 days, no cardio due to the swelling. I'm in a cast until the 6th of December as well which makes traveling difficult. The first week at work I will be walking to get some exercise, about an hour each way :)
The second week I will run and walk, the running I will include in my weekly training load.
What I have done though that is useful to my trainig today is sign up to my local gym, Halo. As once I am past those first 7 days I will start doing leg weights (I only have free weights at home and can't put any weight through my wrist till the new year). I do though need a letter from my GP saying that I can exercise (a job for this week or next)
You see for the first 7 days, no cardio due to the swelling. I'm in a cast until the 6th of December as well which makes traveling difficult. The first week at work I will be walking to get some exercise, about an hour each way :)
The second week I will run and walk, the running I will include in my weekly training load.
What I have done though that is useful to my trainig today is sign up to my local gym, Halo. As once I am past those first 7 days I will start doing leg weights (I only have free weights at home and can't put any weight through my wrist till the new year). I do though need a letter from my GP saying that I can exercise (a job for this week or next)
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