Training blog - page 1

 Click here to view details on the four training methods I will be using in preparation for the mountains.

Day one:  Friday 20 January 2006

I went to the gym, only my third ever visit there.

Two weeks ago, I started leg presses with weights totalling 125kg, but managed to do 3 sets of 10 reps at 150kg for the first time today.  With my legs nicely warmed up, I did some leg extensions at the nearby machine and managed 3 sets of 10 at 45kg, an increase of 5kg from the previous visit.  Next up, a trip to the main room to do leg curls.  Again, I managed to increase the weight from 30 to 35kg and did 30 of them, over the same number of sets.  I then walked back into the leg press room and calf raised 90kg (3 sets of 10 reps).  This was the first time I attempted this particular exercise but by the last set my calf muscles were nice and warm!  Finally, back I went to the main room and did some single leg extensions with weights of 23.5kg.  I did 2 sets of 10 reps on each leg to finish things off.

All in all, my legs were in pain by the end of this weight session, but nothing like the aches I experienced after the first and second visits.  I shall be consolidating on these weight settings for the next couple of visits at least but will be introduced to some upper body exercises, aimed at improving strength whilst cycling out of the saddle. 

Day two: Saturday 21 January 2006

Rest day

Day three: Sunday 22 January 2006

Bike.  Met at Fitt Signs, Norwich for the Sunday VC Norwich club run (9.30am).  Cycled a total of 60.44 miles, average speed was 15.3 mph, this club run is usually at a speed where it is possible to have a chat to the cyclist next to me.  Next Sunday will be a 50 mile reliability ride, in which I have verbally agreed to take part.

My legs felt very good throughout and could quite easily have done extra miles, time permitting.

Day four: Monday 23 January 2006

Bike.  Went out for a ride at 8.45pm.  The weather was not too bad, slightly foggy in rural areas, lightish strength wind but very cold.  I cycled a distance of 29.37 miles at an average speed of 16.7mph.  Speed was academic for me though on this ride; the aim was purely to do some leg and lung busting hilly intervals.  Basically, I rode at normal speed towards the hills, then I'd burst out of the saddle in a medium sized gear and sprinted up them in an all-out way, usually for 15 continuous seconds per hill.  These were very much oxygen debt efforts (anaerobic intensity which means "without oxygen"), close to my maximum heart rate, designed to improve power.

My legs had a constant burning sensation and ached for the remainder of the evening.

Day five: Tuesday 24 January 2006

Gym.  This time I did not only leg exercises but upper body ones as well, aimed at improving core and upper body strength.  They are at a weight level where the idea is to strengthen and tone these muscle groups only, without adding mass/weight.

As mentioned in the notes of my previous gym visit, the only thing I focused on was consolidating the weight levels/gains.  This I did, in an order which would work the largest muscle groups first, so started with leg presses.  The only gains I made on this visit were a 5kg increase to the calf raises, so I managed 95kg there, another 5kg on the leg extensions to make 50kg.  I must emphasise the only reason I upped the load was because the quads and calves were feeling very strong.  I then went on to the "toning" exercises, doing 2 sets of 15 reps each side at 20kg (torso twists), 1 set of 15 reps on the upright rowing bar at 20kg, 20 full sit ups with my feet held down.  I then went on to doing 1 set of 15 tricep pushdowns at 15kg (after taking about ten minutes getting used to the arm action!!) and 1 set of 15 pullovers using a 10kg dumbell.  Finally, I finished with 1 set of 15 'superman' ball raises, using alternative arms and legs.

I left the gym with mild aches / pains and I'm expecting severe muscle stiffness by next morning..

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