Hi everyone,
I realise there hasn’t been much in the way of blog posts, and the truth is, there hasn’t really been that much to talk about. Since Christmas I’ve been gradually building self confidence and motivation, and it’s working! I know a few people have asked similar questions recently, and in answer to them…
Over Training
I know there is concern that I am going to overtrain again, especially from some Vags and close friends. I want to reassure everyone that this isn’t going to happen. Whilst I am stubborn and pig headed, one of my character strengths is the ability to learn from my mistakes. Towards the end of last year I was training like there was no tomorrow, putting in lots of hours on the bike, riding with the fast group on a Saturday and feeling like I had to keep up with the fastest riders just to prove a point, and not resting enough. The knock on effect was severe fatigue, mental stress and ultimately a 3 week layoff with illness that may well have already ruined the forthcoming season. The truth is I had been given incomplete information, and rather than fill in the blanks myself, I just jumped on the bike.
With 12 weeks up the swanny, and the new season fast approaching, something had to be done.
The first thing is I am listening to my body. I take my resting heart rate every morning (I take it lying down when I’ve just woken up, and then again after standing up, and calculate the difference). If my resting heart rate is 8-10 beats (or more) higher, I don’t train. If the difference between the lying down and standing up is too high, I don’t train. I also listen to my legs. If there is soreness, tight muscles, or any kind of adverse reaction to the training, I put my feet up. If I feel tired (mentally or physically) then I skip training. Arguably, this is more difficult than actually getting on the bike.
Arguably, this is more difficult than actually getting on the bike.
The second thing is I am training moderately. Before Christmas I was training until literally I had nothing left in me. Now, I always get off the bike feeling as though I could have done maybe just 1 more repetition. Ultimately, it is better to train moderately, regularly and with purpose, rather than just jumping on the bike and going all out.
The third thing is quality, not quantity. Rather than getting on the bike for as many hours as possible, I just ensure that the few hours I do get on the bike are high quality and really count. Everything is measured, recorded, and calculated.
Everything is measured, recorded, and calculated.
The fourth thing is purpose. Every workout has a purpose. It might be aerobic endurance, it might be speed skills, it might be power. But every training session is for a reason, to develop a certain part of me as a cyclist.
No one can be sure of anything, least of all what is truly going on inside their own bodies all the time, but a 2 tier approach of recording as much personal information and data as possible whilst at the same time really listening to your body is the best way of ensuring you are getting the best out of it and not risking over training. Some say I’m a geek for my heart rate monitoring, but after being off the bike for 3 weeks, I don’t really care.
Weight Loss
The one side effect of this training is my weight loss has slowed. Most people assume that with good eating and a well constructed training plan, that I would be losing weight hand over fist. The truth is the body is most effective at burning fat in lower heart rate zones - when you’re still able to hold a conversation in fact. In this zone, the body is using fat as it’s main source of energy. Above those zones, the body starts using glycogen (carbs) as energy. The knock on effect is I am getting infinitely fitter, but not burning the fat as quickly as I’d like. My weight has hit a plateau at around 15 stone 13 - whilst eating a non-scientifically calculated 2000 calories a day (500 less than is recommended for an adult male). I’m going to take a closer look at calorie intake/expenditure over the next few weeks, and see if I can’t correct the balance. Ultimately, I want to lose weight - and a lighter cyclist is a faster cyclist.
My weight has hit a plateau at around 15 stone 13
Racing
Whilst my racing certainly isn’t going to attract the same attention as Lance Armstrong in the Tour Down Under (I wonder what would happen if I Twittered that I was going for a bike and would anyone like to come along) so this section is probably quite self indulgent but I’m sure a couple of people might be interested.
My first race of 2010 will be (assuming I get an entry) on the 11th April - the N&DCA 10 mile TT. This is the absolute earliest I can race, as until then I’ll still be working on my basic aerobic endurance. Between then and now I will be testing myself, both on the turbo trainer and also on the Vags 10 course. I won’t expect miracles, and indeed that first race on the 11th April will not be anything special as I’ll only then be starting to up my training for racing. If the weight doesn’t start to dramatically drop, I may be looking at an extremely average first half to the season anyway.
I will, if I get an entry, ride the Tyneside Vagabonds Mountain Time Trial, but it isn’t going to be the huge target I had hoped for, mainly as there isn’t enough time to get fit for it now.
Aside from the training aspects, I’m pretty much ready. I just need to sort out pedals and sunglasses and that side of things is taken care of. I don’t suppose anyone has friends at Oakley..?
I don’t suppose anyone has friends at Oakley..?
Well, that’s about it. Now I’m going to put my feet up before my last training session before a week of rest and recovery… see? No over training here.