Category Archives: Exercise

56-Mile TT (Volcano Flat)…

My fastest 56 Mile TT on Zwift’s Volcano Flat course……

On the Cervelo S5 bike with Zipp 808 wheels. It’s not exactly the most interesting route, but it’s not too bad. Outside the top 50% on this one, but i’ll be speeding up over the next few weeks so hopefully should break in sometime soonish.

It starts a bit further along from the start banner to give a chance for a little warm up.

#lovezwift

100km TT (Volcano Flat)…

My fastest 100km TT on Zwift’s Volcano Flat course……

On the Cervelo S5 bike with Zipp 808 wheels. It’s not exactly the most interesting route, but it’s not too bad. And nicely inside the top 50%, so fairly happy with that for my age and weight.

It starts a bit further along from the start banner to give a chance for a little warm up.

#lovezwift

Zwift Level 24…

Yesterday i got to level 24 on Zwift and received a nice Cervelo S5 bike…

Now i’ve got another 500km to ride to get the Level 25 kit and to also complete all the levels so far on Zwift.

#lovezwift

July’s Best Efforts…

July has been a wonderful month for health, fitness and wellbeing.

One of the main things this month was putting the static apnea on hold and switching to just breath watch meditating to see how that would be.  I’m now meditating twice a day for for 5 and 15 minutes each time and really enjoying the results.  Life is just sooo much better.  It’s certainly helped with my sobriety, where i haven’t had any alcohol since 4th June and i’m certainly not missing it either.

Because i’ve not been doing the apnea, my minimum heart rate hasn’t had an all time low this month, but it did go down to 41.04 on 11th July, so not too far off the all time low @ 40.80 that was done while doing static apnea…

But this month i did get my lowest ever average heart rate @ 44.65 and also my lowest ever blood pressure @ 94/57. So all looking in good on the cardiovascular system for this 52 year old.

I also got my fastest ever 40km and my fastest ever 100km on the bike and reached level 23 on Zwift and completed the Ride California challenge.

Unfortunately Zwift still haven’t fixed the climbing challenge so i still haven’t been able to get the Tron bike. But busying away on the Tour Italy challenge in the meantime keeps me happy.

And i also started back on the treadmill doing some run walks for up to 2 hours. I’m taking it easy after my foot injury stopped me running for a while and building up slowly, but it’s going really well and certainly feels good in the mind to be back running again. I’m hoping to be running 12 miles in 2 hours by the end of August and then build it up from there to 13.1 in 2 hours which is what i’m aiming for at the moment.

My training calendar for the month has certainly been full…

..and some great totals achieved…

Cycling covered 706.74 miles in 36:16:16 using 21,697 calories. That’s an average 19.48 MPH, which ain’t too shabby for my age and weight. And 30.7 calories per mile, which is 3.5 grams of fat. A litre of diesel is 832 grams, so that would equate to 238 miles per litre of diesel if you managed to get a mile out of 3.5 grams of diesel. So burn fat not oil!!!

Walking/Running covered 36.17 miles in 14:21:05 using 3,712 calories.

Which isn’t too bad for my first couple of weeks back at running. That’ll certainly go up quickly as my running legs come back to me. But the two stats together like that really do show that if you want to exercise to lose weight, the most efficient way of doing it, time wise, is to get a bike and peddle your legs off. You’ll always burn more calories per minute cycling than running or walking, plus the added benefit of it’s very low impact compared to running and walking, especially for those who are over weight. And using a turbo trainer and Zwift it’s traffic free bliss in the comfort of your own home.

Other things…

I fell off the raw food wagon a couple of times with the Farm Shop selling new season Maris Piper potatoes and other seriously delicious local young pots that i just couldn’t resist. But i’ve got rid of my mini oven now so won’t be able to cook them any more, so back on full time raw again. My only vices now are vaping @ 0.3% nicotine (so very low) and raw cacao, and while i do accept that there are some negatives with doing stimulants like these, i think it’s obvious from everything above that they’re not exactly detrimental to my overall health and fitness at the moment. I’m certainly ok with continuing to use them as crutches while i settle fully into life without any other vices and come back at some point in the future and deal with quitting them as well.

So yeah, all in all a very good month. Feeling good, feeling positive and feeling happy. I’m ready for August!!! (hope it’s sunnier) 😀

Zwift Level 23…

Yesterday i got to level 23 on Zwift and received a nice set of Enve SES 6.7 wheels for my bike…

Now i’ve got another 300km for the Cervelo S5 bike.

#lovezwift

40km TT (London Flat)…

My fastest 40km on Zwift’s new London Flat course…

Was on Zwift TT bike with Zipp 808’s. And wow, i’m in the top 1/3rd on a 40km time trial. 😀

It starts approx at the sprint banner to give a little warm up.

#lovezwift

Lowest Blood Pressure…

My latest blood pressure measurement – not bad for a 52 year old…

40km TT Volcano Flat…

My fastest ever 40km on Zwift Volcano Flat route…

So nearly half way up the leader board, which i don’t think is too bad for a 52 year old who only weighs 111 lb on Watopia’s flatest course.

Was on Zwift TT bike with Zipp 808’s.

It starts a bit further around from the start banner to give a chance for a little warm up.

#lovezwift

Lowest Average Heart Rate…

Got my lowest ever average heart rate reading this morning – nearly 0.90 bpm lower than my previous best. In fact this is by far my best heart morning ever. Not only in a 5 min average, but it’s only 0.01 bpm faster in a 15 min average, while my systolic BP is equal to my lowest at 98 but this time with a 45 bpm HR instead of 53 bpm when it was preciously 98.

So for a 52 year old who spent many years of my life as a heavy drinking, drug using, crap eating, smoker i think i’m doing pretty well. Just goes to show that your health, fitness and wellbeing are always a choice – you just need to chose…

5 minute…

15 minute…

BP…

Zwift Level 22…

Yesterday i got to level 22 on Zwift and received a shiny new Canyon Aeroad bike and also completed the Rapha Rising Mission for the nice blue Rapha Flyweight Kit in Zwift and also got entered into a draw for a set in the real world (a good day at the office)…

Now i’ve got 300km to ride to level 23 for a set of Enve SES 6.7 wheels.

#lovezwift