Category Archives: Exercise

Lowest Average Heart Rate…

I beat my lowest ever average heart rate reading again – 42.17 bpm. An awesome 5 minute average for a 53 year old…

How low can this go? 😀

Lowest Minimum Heart Rate…

I finally smash through the 40bpm barrier to get 38.62bpm. 😀

While doing a CO2 apnea table with one breath, 10 second, rests…

Not bad for a 53 year old.

Rich Roll on Hacking…

Well worth watching and having a good long think about…

Don’t forget to check out Rich’s podcast for some great interviews and thoughts.

November’s Best Efforts…

I reckon November went quite well.

Still off the alcohol, 6 months now, not missing it at all and really happy in life without it. As to my other vices that i have been dealing with lately, well that has resulted in quitting Chocolate and sugar (which i’m very pleased about) and as i head into December i’ll still keep working on the others – determined not to quit quitting. Oddly, now i haven’t had chocolate for about 6 weeks i’m really not missing it any more. Sugar in drinks took a couple of weeks to get used to but once the first 2 weeks had passed it just became normal to go without.

I also moved my computer in front of my treadmill to stop me sitting down all day. So half way through November i started standing and walking all day long, which has been quite an adjustment. More on that later.

So what happened in November training wise…

I got a new lowest ever minimum heart rate, which i’m well pleased with.

Lowest average heart rate for the month was 44.31, which is also very pleasing…

And a fairly good BP as well…

So all pretty good on the health front.

Broke my 112 mile record. Which i keep saying i won’t be doing these long rides at the moment but sometimes they just become too tempting. Didn’t really have any particular reason for doing this other than i just felt like it.

The rest of the rides have been going through the courses doing some more TT’s (which you can find in my Zwift TT category and my Course Record category). I did find some more Zwift challenges to occupy myself with which i’ll report on next month.

My latest Zwift fad is redoing all my TT’s so that i can get the elevation gain for each one – it passes the time. LOL

Managed to up the watts once this month, but that was just before all the standing and walking i’ve been doing now my computer isn’t in front of an arm chair. Since then it’s been rather tough on my legs and feet but still managed to increase the distance on the bike by nearly 25% over last month so still really happy. At the end of the day, it is what it is.

My thing with all the standing and walking is to get myself used to being on my feet for extended periods of time – which is what i’ll eventually need to do when i start running ultras. So i thought i may as well start now and start getting used to it. The cycling and running will eventually catch back up to where they were once my legs adjust, and if it takes a few months then that’s fine with me. It’s going to have to happen sooner or later so might as well happen now.

My training calendar for the month…

..and some great totals achieved…

Cycling covered 1022.25 miles in 52:18:02 using 24,497 calories, which is a really good increase in distance, time and calories which i’m really happy with as this is all about building my endurance base. It works out to an average 19.55 MPH, so an increase in speed over last month as well. And my first month riding over 1000 miles – hope to see more of that in the future.

Walking/Running covered 62.16 miles in 11:48:05 using 4,369 calories. Which is quite a decrease on last month but all down to the standing up and walking all day long. Hopefully December should see things settle down with this, but it’ll take as long as it takes.

Other things…

Getting much more comfy on the tri bars but still not down on them full time. But, as with everything else, it’ll take as long as it takes. I’m not going to cause myself problems now rushing into an aero position that i’ve got 6 months to adjust to.

And also hit my highest ever calorie burn in one week. 9,494 calories – awesome!!! I get to seriously stuff my face with food when i train like this. 😀

And that’s about it. Really looking forward to December and what it brings. I don’t suppose Santa will bring me a really nice tri bike though – but you never know.

But yeah, all in all November was a very good month. Feeling good, feeling positive and feeling happy.

Highest Calories…

My highest ever calorie burn in a week at 9,494 calories…

That’s over 1 kg of pure fat. So any quack telling you that exercise isn’t any use for weight loss is talking out of their arses. A kilo of fat a week is 52 kilos a year which is over 8 stone of fat in just one year. Admittedly, it took me 3 years to get this fit, but along the way i’ve burned well over 15 stone of fat just in pure exercise.

The Morning After the Day Before…

So how do i feel this morning after riding 200 miles in one day?

Beat up.

My left knee is a little twingey, as is my right foot and my undercarraige is very tender indeed. Muscle wise i feel fine, a little achey in the calves but other than that nothing major at all.

What yesterday did teach me was that my muscles aren’t the problem, which is good to know, it’s the joints and seat that need to strengthen and that can only come with time. So i’m going to have to change my training program a little and put the strength work back in and get that sorted. Which will certainly mean taking a hit on the endurance for a while but it’ll be worth it in the end.

All in all though, feeling really proud of myself for a great day’s effort on the bike and doing my very best to help Zwift reach the million mile target for World Bicycle Relief.

First 200 Mile Ride…

I think the full title to the day was… ‘3rd Annual Ride On For World Bicycle Relief Presented By Zwift’. During which Zwifters would attempt to ride as many miles as possible with the ultimate goal being 1 million miles.

The following is my best effort…

I planned to do shifts of 2 hours riding with 1 hour rest and see how that went. I’d never attempted anything like this before so it was all totally winging it.

The first 2 hours went really well, felt good but went into total chaos once i got off the bike and had to start organising things for my next 2 hours but managed to get everything sorted inside the hour…

The second 2 hours’ ride went well and the rest hour was a bit more organised. Keeping up a nice pace of 33kmh for the first 4 hours.

Everything was going so well but a recurring foot issue i’m having started nagging at me toward’s the end so i stopped a few minutes early for my hour’s break and to try some other shoes.

This time i only got through 95 minutes and was really starting to feel the toll of all the riding. Took a break and had a nice hot bath at this point to see if that would help.

This time only managing 70 minutes, really beinning to suffer quite a lot.

And that’s me absolutely done. My bum and feet just can’t tale any more punishment. I’m literally at the point where i’m going to start doing some proper damage to myself.

Total for the day…

I reckon 200.7 miles in 9:55:28 spread over 14:45:28 is pretty respectable for a first attempt at a long ride. I’ve learned a lot about myself and my riding and also the logistics of doing this sort of thing, so all good stuff for the future.

My next ultra cycle thing is Everesting the Radio Tower. 😀

56-mile TT (Road to Ruins)…

My fastest 56 miles on Zwift’s ‘Road to Ruins’ course…

Done on the Cervelo S5 with 808’s which turned out to be 0:2:27 per lap slower than my usual Tron bike. Added to the Cervelo woes i sacked out for the last 90 minutes to save myself for my charity ride on Saturday (it’s a great excuse so…. 😀 ) which left me just outside the top 56% – which is pretty poor but not too bad considering.

I checked on the leader board and if i just did each of the 3 laps at the Tron bike speed i would be in the top 37%. So i’ll definitely be looking forward to revisiting this course in the future and i won’t be riding the Cervelo any more.

Quite an enjoyable course with 2732 feet of elevation gain.

#lovezwift

40km TT (Road to Ruins)…

My fastest 40km on Zwift’s ‘Road to Ruins’ course…

Done on the Tron bike. Inside the top 41%, so pretty much normal for me.

Quite an enjoyable course with 392 meters of elevation gain.

#lovezwift

Road to Ruins…

My fastest forward lap Time on Zwift’s ‘Road to Ruins’ course…

Done on the Tron bike. Inside the top 30% – happy.

#lovezwift