Week 16 - Covering for Sensei Gary

Monday

It was raining heavily this morning so I used the car for work. I didn't feel well for most of the day. I felt rough to the point where I skipped lunch, and just drank some coffee. After lessons, I made myself go to the college gym. After about 15 minutes I was feeling better and by the end of it I was back to my old self!

I went home to make a nice beef stir-fry and drink some beer!

College Workout, beers

Tuesday

I cycled in to work. It was rather windy so was a struggle to get up to speed.

I cycled home in the sunshine and showers. I had a wash and changed into my karategi. Martha and I headed off to the dojo. It was a good self-defence and kumite lesson, with plenty of punching and kicking. Happily, I only worked with black and brown belt adults so didn't really have to worry about injuring anyone (we always use control, however.)

Back at home, I scoffed loads of chicken and pasta and drank water.

Karate

Wednesday

I cycled in to work. It was surprisingly cold on the ride in.

After lessons, I went off to the college gym to continue to increase the volume of my bench presses, and to listen to 90s rave tunes. Then I cycled home. The ride home was considerably warmer and I was sweating a bit by the time I got back!

I cooked up some fish and homemade chips for dinner. In bed with a cup of tea by 10pm.

College workout

Thursday

We used the car for work today.

Back at home, I set about a heavy lifting session (well, heavy for me anyway). It was the first time using my new dumbbells with the steel grips. I found them for an absolute bargain online. My old dumbbells with the plastic grips were gradually disintegrating, with bits of plastic falling off in every session I used them. Today, I did some lat raises, front raises, deadlifts, shrugs and plenty of curls, along with 300 body weight reps. I got it done in just under an hour, and then sat down to scoff a bowl and a half of homemade chilli con carne.

Weight training

Friday

On the bicycle for work. I lost the Silly Commuter Race to a guy who cycled on the pavement and rode a bike with an incredibly rusty chain. It turned out he works at the college too! We had a chat afterwards and I complimented his obvious fitness. He didn't know what speed transmission he was using, but whatever it was it was a deep rusty orange colour. His bike looked like it was kept at the bottom of a pond.

After lessons, I cycled home and then got ready for Karate.

I had been asked to run tonight's session while Sensei Gary is training in Japan. I was glad to see Sensei Jason there too. We drilled everyone on ippon kumite as per Sensei Ronnie's instructions last Sunday. Then I took lower grades for kata and Sensei Jason took the higher grades through Jion.

Home for sausage, egg and chips and a few beers! Naughty but very nice.

Karate, beers

Saturday

I had to make some purchases up at Birmingham's Jewellery Quarter. My wife declined to come with me and she needed the car, so I decided to cycle in. The road bike needs a lot of work done to it, so I used the mountain bike instead. I gave myself plenty of time. 

It's 11 miles to the Jewellery Quarter. I had to cycle past the college. I stopped off to try to pick up my steel D-lock so I could secure the bike when I got to the shops. However, the security guard at college didn't recognise me and he wouldn't let me in even when I presented my staff ID card! Oh well. I had a cable lock with me that I could use.

After the college, I had to cycle through Spark Hill. What a dirty, miserable depressing place that is. The Highway Code no longer applies here apparently, Cars simply pull out and it's up to everyone else to brake. Some drivers just brake when they arrive at their chosen shop, put the hazard lights on and get out of the car. Even though the car has blocked the entire lane! Dazed people, who look like they gave up years ago, shuffle out into the road and it's up to the traffic to avoid them. I was very glad when I was out of the area and into Birmingham City Centre.

I navigated through the shoppers, across Great Charles Street and then continued north into the Jewellery Quarter. After splashing the cash, I headed back to the Bullring to use the public toilets (a lot like Spark Hill with mad shuffling people and a sense of desperation) and then sped off south to head for home. It was an eye-opening adventure!

After 22 miles, I was back home to stuff my face with some lunch before heading to the dojo.

For my Saturday session, I continued working on ippon kumite with my fantastic young people. Then, as always, we ended by hitting the heavy bag.

In the evening, I thought I deserved a few beers!

Karate, beers

Sunday

At lunch time, I went over to Cocks Moors Woods to cover for Sensei Gary while he is training in Japan. As it turned out, Sensei Lloyd was there to take the lesson! I was a bit miffed because I could have gone cycling with the lads instead. However, Sensei Gary was kind enough to call me from Japan to explain the situation.

In the evening, I went to Tudor Grange to take that session. We had a great hour working on ippon kumite and everyone seemed to go home happy. 

Later on, Lucy, Jane and I watched the St George's Day parade go up and down the Stratford Road.

Just one of the many vehicles in the parade.

For dinner, Lucy made a wonderful homemade chicken curry. I shocked my liver by drinking water instead of beer.

Karate

Week 15

 I'm going to start keeping the blog up to date again. It wasn't a conscious decision to stop blogging, it just happened. Anyway, I miss it, so I'm going to start doing it again.

My long term target remains the same: to achieve my second dan black belt in Karate. To do that, I have to be fast, strong, focused and sharp. I'm currently slow, weak, focused and soft. One out of four...

Last month, after 12 weeks of training, the cycling chaps and I managed to get through another Mad March Hare in a time that was slightly faster than last year. It felt a lot easier. It's now spring, nature is waking up everywhere, and the days are longer and warmer. Let's get to it!

Monday 8th April

I cycled in to work. After lessons, I went along to the college gym to do my shoulders and chest workout. I had the place to myself so blasted out some heavy metal! 

I had the place to myself

I cycled home to make chicken and mushroom pasta. Unfortunately, I didn't make enough so I ended up having bacon and eggs!

College workout

Tuesday 9th April

I cycled in to work in the rain and got soaked. Thankfully, it wasn't too cold this morning. 

After lessons, I went along to the college gym again. This time, accompanied by Michael. We did some work on the bench press together. Then I cycled home for Jane's birthday party! I managed to resist all the cake on offer, but I couldn't say no to a beer (or four...)

College workout, beers

Wednesday

I cycled in to work. After lessons, I once more went along to the gym. I had it to myself again. I did my usual workout, but couldn't complete everything because the lat pulldown machine broke. I wasn't even lifting heavy! I cycled home.

I cooked dinner for the family and decided to enjoy some ales to help me along!

College workout, beers

Thursday

I cycled in to work again. This time, it was a much brighter and warmer morning. After lessons, I cycled back home and then set about a weight lifting session comprised of side raises, front raises, squats, overhead presses, curls, press ups, triceps dips and leg raises. It took me almost exactly one hour, and by the end of it my hamstrings were very sore!

Weight training

Friday

We used the car for work this morning. Our friends had some terribly sad news so we went to visit them briefly after we left college.

Back at home, I went out for a short run. I'm taking it really easy on the runs to make sure I don't make my left knee any worse. I had it strapped up and smeared in Deep Heat. I wobbled round for 1.3 miles and then went home to barbecue some chicken for the family and some friends. Of course, I ended up enjoying one too many beers!

Run, beers

Saturday

This morning, I did boring stuff like clean the dishwasher and walk the dog. In the afternoon - time for dojo! I was the instructor (Saturday at Village Hotel Shirley is my regular dojo) and I had some fantastic young people turn up to train with me. We did a high-energy warm up with a partner and then blasted through some basics. Some of my students have a grading on Sunday so I made sure that they felt confident and ready. We moved on to kata and I looked at those who will be in the grading. I made sure I gave them a 'pass'! 

Back at home to watch the grand national with my wife - she won some money!

Lucy made a lovely dinner and we watched the last episode of Succession.

Karate

Sunday

Up early for Sensei Ronnie's training session on the mats. It was a glorious sunny morning and I was quite envious of my mates going cycling without me today, but Sensei Gary had called the instructors together at this session to have our portraits take by a professional photographer!

The session was great! We started with free flow basics just to get the blood pumping, and then the rest of the session was spent on kumite. We were called off the mats one by one to have our photos taken, and then there was a group photo at the end of the session too. I'm looking forward to seeing the group one.

Back at home, I made use of the dry sunny conditions to spend a few hours in the garden. I did some tree surgery and then got stuck into cutting up some firewood for use in the firepit in the summer months. 

Tree surgery in the sunshine

After I'd filled a couple of boxes with firewood, I went inside to do some ironing and watch Mumbai Indians lose a game of cricket.

In the evening, the family had dinner, we watched the first episode of Fallout, and I enjoyed some beer!

Karate, beers

Week 6 - Another 50 miles

Monday

So I cycled in to work after a fairly rubbish night's sleep. In the classroom, my eyes were stinging and I was so tired that I felt myself nodding off at my desk between lessons. I managed to cycle home, but when I was faced with the prospect of an hour of weight training, my willpower wasn't enough. To not feel entirely useless, I did some ironing instead.

No exercise, no junkfood, no alcohol

Tuesday

I woke up feeling much better!

In the evening, Lucy and I went along to wish happy birthday to Jess. Of course, I had a beer with Jonnie. Unfortunately, there was no time for exercise today.

No exercise, no junkfood, alcohol

Wednesday

Not a great night's sleep, but I got up feeling okay. I cycled in to college. It was a lot colder than I expected and I was glad I was wearing two pairs of gloves. When I arrived at college, I discovered there had been a power-cut in the area! Staff and students were standing around in the car park. I got to hang out with James and talk about brake pads. 

It wasn't long before the power was back on and the college day could continue.

After lessons, Michael and I did another workout in the college gym. I then cycled home to make a protein-rich dinner and to drink some milk.

Weight training, no junkfood, no alcohol

Thursday

I woke up feeling pretty good and looking forward to breakfast.

It was a very cold and wet day! I used the car. 

After lessons, I went along to the college gym for another session. Later, I took Fred the dog to the vets. Back home, then back to fetch Martha from work, then back home again for two bowls of homemade spaghetti bolognese.

College workout, no junkfood, no alcohol

Friday

I cycled to work while Lucy went swimming. In the afternoon, we had some training on a teaching and learning method know as interleaving - where the students have different tasks to do which require lots of different skills, rather than just focusing on one skill (e.g. division). After this, I cycled home and then got ready for dojo.

Sensei Jason was in charge today and he did a great lesson for young people - they didn't get chance to get bored! We started off with some intense stretching followed by some fast-paced combinations. Then a blast through Kihon Kata. Suddenly, he had the crash mats out and we were doing break falls! Just as I was getting in to that, the focus pads came out and the young people were practising their punches and kicks. Then we were in groups for kata, and then the lesson was over! Phew. One hour flashed by in what seemed like 10 minutes. It was obvious to me that this lesson was a sort of example of interleaving - we didn't focus on developing one skill, but did a session that required several different skills to complete. Maybe Sensei Jason was at our teacher training and I didn't spot him?!

Home for dinner and glasses of water.

Karate, no junkfood, no alcohol

Saturday

Today I washed the car. It was a mild and sunny day, and I enjoyed being outside. When I'd finished, the car was still hideous to look at, but at least it was gleaming in the sunshine.

Today's Karate session was a good one, mainly because Sensei Gary came along and got everyone working on the pads. He also demonstrated some self-defence techniques which meant that I spent a lot of time on the floor!

Back home, I decided that I needed to workout so I spent an hour throwing some weights around in my man cave.

Karate, weight training, no junkfood, no alcohol.

Sunday

Another long bike ride - today we had planned a fifty miler heading through Langley and Luddington, to end up at Wilmcote after 35 miles. It was a slightly chilly start but the day soon warmed up a little, which meant I was sweating in four layers, two pairs of gloves and a balaclava! 

As is often the case with us, we found it almost impossible to ride together! Today, Jonnie was either romping away off the front or about 50 metres off the back, depending on the terrain! At least James and I managed to have a nice chat as we rolled along. What we all noticed today was an increased level of aggression from drivers, a general disregard for our safety. We are travelling along wet, often muddy country lanes. However, Audi and Discovery drivers don't seem to care about this and will drive dangerously close and/or overtake on blind corners. It's just dangerous. The worst for me, however, was on the descent off the Widowmaker in Langley where a farmer in a pick-up truck dragging a trailer went blasting by on narrow lanes, overtaking myself and James on blind bends. If anything had been coming in the other direction there would have been an almighty smash. Some people are just idiots.

The big concern of the day was the ticking and clicking noise coming from the bike. I was 99% convinced that it was the bottom bracket that had finally cracked and given up the ghost. The bike had been completely silent for the first few miles but it got gradually louder and louder as the ride went on.

Anyway, I enjoyed today's ride mainly because I was feeling energetic and full of beans! When we turned west, James and I took it in turns to ride into the headwind. I dug in along the Luddington stretch but it was a real leg punisher and I was glad when James took over up Binton. By now the bike was ticking and clicking constantly. I was careful to ride it gently up The Wall so as not to crack the bearings completely. As soon as we arrived at Wilmocte I examined the bike and was stunned to find that the bottom bracket was solid and silent. The noise seemed to be coming from the front wheel. This was more expensive than a new bottom bracket...

After a quick visit to Yvonne and a slice of always excellent homemade cake, we leapt back up onto the bikes and headed north for the final 14 miles, the bike ticking and clicking annoyingly all through Aston Cantlow.

However, as the miles went by, the noises became less, to the point where the bike was almost completely silent for the last three miles - whirring like a new bicycle fresh from the shop! I have no explanation for the ticking and clicking noise that came and went in the space of 50 miles. If I think about it too much I'll drive myself barmy!

I was rather behind the chaps by the time we arrived at Jonnie's road and the sprint was on. I launched myself from the junction, turning myself inside out to get past James in the last few metres. Afterwards, James just giggled at me and said he wasn't sprinting anyway. Which is a shame because I always enjoy the sprint.

In the evening, Jane and Dodgy Debbie came over for dinner and I had one too many beers while playing some great music!

The first of too many!

Cycling: 50 miles, junkfood, beeeeer!

Week 5 - Best Cake Ever!

Monday

After work, I got on with some weight lifting. After an hour of lifting, I got on with making dinner and drinking beer.

Weight training, no junkfood, booze

Tuesday

I cycled in to work and back. Then did an hour of weight training. Then I shocked my liver by drinking tea instead of beer!

Weight training, no junkfood, no alcohol

Wednesday

I cycled into work again. It was rather cold and I had to defrost the car for Lucy before I left. I was wrapped up for arctic conditions but by the time I got to work on the 10-ton mountain bike I was a bit sweaty. Even my hands weren't too bad, but then I was using hand warmers and wearing two pairs of gloves!

After lessons, Michael and I headed to the college gym for a 45 minute workout. We listened to some romantic soft rock tunes followed by some terrible 90s RnB. I blame Michael entirely. I followed the same workout plan as last week apart from one set of bench presses which was 5kg heavier. Always push, always look to improve, no matter how small or slow the progress.

Speaking of slow, I then pedalled home against a headwind. My muscles were aching mightily, but in a good way.

At home, I made beef chill con carne full of fresh ingredients, and then stuffed my face (and belly) full of it! Once again, I surprised my liver by not sipping glasses of craft ale with my dinner.

College workout, no junkfood, no alcohol

Thursday

I woke up with a sore arm. I was aware of a little twinge at some point last night, but today, the ache is obvious. It's my left shoulder really, where I landed on it 9 years ago when I crashed my mountain bike on the ice. The plan was to use the college gym again tonight, but the ache in my shoulder let me know I should rest it. It was one of those rare occasions when I listen to my body. 

In the car today. A very cold morning and I had to defrost the car. Work was okay: some students are getting the idea, some aren't. After lessons, Lucy and I picked up Lily and brought her back for a lovely evening of video games and chicken dinner. Winner! After dropping Lily off, I made a cup of tea and went to bed. 

No exercise, no junkfood, no booze.

Friday

In the car again. Two good meetings in the morning and then loads of paperwork in the afternoon. A very productive day! 

In the evening, I was the instructor for Friday night dojo. Before the lesson, I spent 10 minutes bashing the heavy bag with punches, elbows and roundhouse kicks.

There were a lot of karateka in the dojo including two white belts, a least six black belts, and all the colours inbetween. To make matters even more challenging, the class next door was blasting out very very loud dance music. I had to yell at the top of my voice to give instructions. I kept it simple! Kihon for most of the lesson followed by kata at the end.

My voice was rather hoarse by the time I got back home for dinner.

I watched a bit of TV with my feet up. When I stood up to do the washing up, I found that I had an ache in my right knee, my good knee, to the point where I had to sit down again for a few minutes! It must have been the heavy bag work earlier that strained my knee although I certainly didn't notice it at the time.

I went to bed at 10pm without having any Friday night beers.

Karate, no junkfood, no booze

Saturday

I was up early to eat breakfast and get stuff done. When Lucy got up I had another breakfast! After this, we went shopping for compost, brake pads and other stuff. Lucy needed the car this afternoon so I cycled in to the dojo.

Today was the assessment for kihon (basics). I'm pleased to report that I was able to give a pass to most of my students. Only three didn't pass. I'll make sure that I give extra time to these three students every Saturday. I'm sure they'll be up to standard very soon.

I cycled home feeling good. 

I cracked a couple of beers before heading out for a curry with Lucy and our lovely next door neighbours. I ended up having a bit too much of a good time...

Karate, no junkfood, alcohol

Sunday

I woke up at 3:30 with a large hangover and a bit of balti belly...

I tossed and turned until I eventually crawled out of bed at 6.

By 9am I was with Jonnie and James and about to set off into the lanes. I was admittedly a little relieved to learn that Jonnie was also feeling the effects of a good night out with mates. We set off into a warm wind, glad that the roads were dry and that we could feel our fingers and toes. I struggled for the first fifteen miles or so. My legs felt like lead and my hangover wouldn't let me put the effort in like I needed to. However, by the time we made out way through Aston Cantlow (thanks James!) I was feeling more like my old self and was glad to get on the front to help out.

With the wind behind us in Luddington, we decided to take it easy, have a chat, and save some energy instead of going hard to make up time. The average speed was still okay.

Then, at long last, we arrived in Wilmcote and it was time for cake.

As usual, Jane the master cake maker provided a fantastic choice of homemade cakes. This week, we had to choose between lemon drizzle and coffee cake. It was an agonising choice, but I decided to enjoy the coffee cake.

It was amazing.

By far, the best cake I have ever tasted. No-one else could possibly have made a cake this good.

I will think of it often. I'll tell the grandkids about it.

The best cake ever.

After finishing my cake, my cheeks still wet with tears of joy, I forced myself to get back on the bike. This week, we all set off together. After a few hundred yards, we spotted Lucy and Dodgy Debbie driving along to visit Jane. We said hello and then sped off along Featherbed Lane towards Snitterfield. By now, I was feeling stronger and was beginning to go well. James, however, was in a different league. He launched himself up the climbs and Jonnie and I did our best to struggle up after him.

At High Cross, Jonnie hurled himself down the descent, quickly followed by James. Suddenly, just as I began to follow them down, I developed a nose bleed. I kept going until I got to the bottom and then pulled over to try to stem the flow with my handkerchief. It had made a sticky mess of my bike and my high-vis jacket. After the nosebleed had slowed, I carried on after the chaps. They had stopped and had actually started back to find me. Jonnie asked me if I was having a stroke!

Well, we continued on, sometimes the wind helped us, other times it turned into a nasty headwind. We eventually got back to Jonnie's after 52 miles, 2500ft of climbing and with an average speed a little above our target.

Back at home, I cleaned the bike from top to bottom and then lubed it up. I did some ironing, picked Mouse and Cassie up form the airport, and finally got to sit down with my dinner and a couple of beers!

Cycling, junkfood, beers

Week 4 - College Gym

Monday

I cycled in to work on the mountain bike. My legs felt like lead after yesterday's efforts. It was still rather windy.

Back at home I threw some weights around for an hour. I was pleased and rather surprised to set another all-time personal best for military press. I'm glad I can still get stronger when I'm almost 50! 

I made dinner for the family and we started watching Echo on Disney+.

Weight training, no junkfood, no alcohol

Tuesday

The wind and rain was forecast to be very bad today. So I used the car. However, the weather wasn't too bad and I could have used the bike.

After work, Martha and I went along to the dojo. To my great surprise, Sensei Ronnie was in charge! It's been a long while since I've known him to teach on a Tuesday. My first reaction was "Oh no, I'm not wearing a groin guard!" I discussed my lack of protection with the other male black belts who found it rather funny. One offered to loan me his for a fiver! I predicted that Sensei Ronnie would demonstrate a technique on me and kick me squarely in the gentleman's area.

It came as no surprise when, about half an hour later, Sensei Ronnie demonstrated yoko geri keage and kicked me straight between the legs. He thought it was hilarious that I wasn't wearing a groin guard! I didn't.

The lesson was mainly focused on basics with a bit of kata thrown in. A nice mix. Never boring, always something happening. A good session with a former world champion!

Karate, no junkfood, no alcohol

Wednesday

At breakfast I received a message from Michael describing his desire to drag me to the gym after lessons today. And so it was, after the last student had left my classroom, Michael and I went along to the newly refurbished and much extended college gym. It is more than twice the size it was when I last used it, with many more machines. 

Michael and I hopped up on a pair of treadmills. I was instantly reminded why I don't use treadmills. These machines are so much harder to run on than just heading out into the street and putting the miles in. I forced myself to carry on until it reckoned I had used up 100 calories (obviously, without knowing my age and weight, it can't possibly be accurate.) After this, not quite knowing where to start, I headed for something familiar: dumbbells. I just did the same exercises as I do at home. So next, I decided to try something different. I went over to a machine labelled Incline Shoulder Press. I did three sets of 12 reps, each one slightly heavier than the last. It made my shoulders ache a bit. Next, the reason I was looking forward to this session: the bench press. I used to use a bench regularly but now I don't have room in my man cave for one. I started it off far too lightly, stopped, put on another 10kg and had another go: 30kg set followed by a 35kg set, followed by three sets at 40kg. After that, aching considerably, but in a good way, I wobbled over to something called a Lat Pulldown. Michael, showed me how to use it but I'm not sure I've got the technique right. It was supposed to work my back but it just made my triceps burn!

Anyway, we did almost an hour of training, enjoyed some fantastic old school junglist tunes at ear-splitting volumes, and got a bit out of breath. Fantastic!

In the evening, I scoffed homemade spaghetti bolognese, and watched anime with Martha.

College Gym Workout, no junkfood, no alcohol

Thursday

Work, work, work, then home for an hour of slinging the weights around. My shoulders were aching a bit after last night, but nothing too serious. In the evening, I watched a fantastic SA20 match with a beer or two (or three!)

Weight training, no junkfood, alcohol

Friday

I cycled in to work today. I got loads done, went to a loooooong meeting, then cycled home.

I flung some more weights around for an hour and then drove out to Pets at Home to pick up our sickly dog who had just had an operation. Some beers were then needed!

Weight training, no junkfood, 3 beers

Saturday

Up and out cycling with Mark at 9am. It was colder than I expected and I was glad to have hand-warmers inside my two pairs of gloves. It wasn't long before my nose went numb in the cold wind! Mark has improved dramatically. He has spent the last week tweaking his set up (mainly adjusting his saddle) and now looks strong and confident on a bicycle. His descending is already better than mine (not difficult!) and he is fast on the flat. We are now developing his climbing. He manged to complete 24 miles in the cold today. He's only going to get fitter, and he'll soon be riding with the lads on Sundays.

Home for some DIY. I put up two mini shelves on the landing, and then a big heavy mirror in the bedroom. (I hadn't considered a job hanging mirrors, but I can see myself doing it.) 

After lunch, I cycled down to Halfords to get some more brake pads for the road bike. I decided to try the metal pads where the rubber cartridges can be replaced. Although initially more expensive, these should save me money over time because the cartridges are so cheap. Back at home, I strapped on my karategi and headed for the dojo. We worked hard on stances, form, attitude and speed in readiness for the kihon assessments next week. Before I knew it, we were almost at the end of the lesson and it was time to hit the heavy bag!

Back at home, I started to put the new brake pads on the bike, only to find that the brake cable had frayed inside the outer cable cover. I had to jump in the car and race down to Halfords to get a £3 cable. (I really should just keep some of these things in my garage.) Anyway, I set up in the garage because it was too dark to work outside. After some fussing, I managed to get the cable in place and new pads set. Phew.

Fettling in the garage

It was now beer o'clock! Dodgy Debbie came round for dinner, we had a few drinks and played a few tunes. At about 11, I slinked off to bed and left those two partying in the front room...

20 miles on the bike, Karate, no junkfood, 3 beers

Sunday

I love Sundays. Up and out of bed at 7am, huge bowl of muesli with my coffee, loads of layers of lycra and then out the door to meet Jonnie and James at 9.

We set off on our Full Purity route which means climbing up past the brewery before heading down to the top of Welford. Then we climb back up through Binton to the cakestop. Initially it was a bit chilly, the roads were wet and shiny and James was wearing a balaclava. I didn't like the shiny road surface and took it very carefully. Jonnie and James raced away down the descents. I'm happy to report that there has been some good work done on some of the roads on this route. I was especially pleased to see the drop out of Temple Grafton had been resurfaced. This made it easy for me to get a gold on Strava as I hurtled along the newly smooth road.

I dragged us along the Evesham Road and then James took over for the long climb through Binton. He set a good pace. I dropped my chain on The Wall but then recovered to lead the way up to the cakestop.

For the worst cake ever. 

In a moment of madness, Jane had made a vegan cake. It was like sludge. The coffee was nice though.

We clambered back on to the bikes. And it was now that disaster struck: the chaps left me behind at Wilmcote! They set off before I had even turned my lights back on. I set off about 20 seconds after them but just couldn't catch them up. I almost got back on at the bottom of the steep drop out of Wilmcote but they were speeding away before I could get on a wheel. They left me behind until they had raced through Aston Cantlow. Then they eventually slowed to let me catch up again. I was happy to let James do a large pull for a couple of miles before my legs had recovered enough to do a bit on the front to Ullenhall.

We made it back to Jonnie's with a good average speed, well within the target.

Back at home: lunch, ironing and washing up. In the evening, I did a barbecue in the back-garden! Yes, in January! It was a bit cold, but I was kept warm by the barbecue. I had a couple of beers and then scoffed chicken and sausages with my wife in front of the TV.

Cycling: 38 miles, junkfood, beers

Week 3 - Solo Rider

Monday

Work, weight lifting

Weight training, no junkfood, no alcohol

Tuesday

Work, weight lifting

Weight training, no junkfood, no alcohol

Wednesday

Cycled to work, weight lifting, beer!

Weight training, no junkfood, alcohol

Thursday 

Work, weight lifting, wine!

Weight training, no junkfood, alcohol

Friday

On Friday, Lucy and I finished work at 4pm and then raced home to meet Debbie at our place. Then I dropped them both at the train station before setting about an hour of weight training. In the last two weeks I've done 10 hours of weight training. I sometimes think I can see a difference already, but that's probably just because I feel so good at the moment! I seriously doubt there would have been any noticeable physical change in my appearance yet.

Later, I got a call from Lucy and Debbie saying that that the concert had gone on longer than expected and I was to collect them from Birmingham City Centre! I jumped in the car and set off. With road works at the bottom of Broad Street, the car's sat nat couldn't cope and I was left to find my own way to a particular pub. I found the ladies sharing a bottle of white and looking quite happy! I got us home just after midnight.

Weight training, no junkfood, no booze

Saturday

The weather was really rather cold. There was frost and ice outside my house.

The road directly outside my house this morning

The lads were riding without me today because I had promised to ride with Mark this morning and then take Mouse to the optician. (We're not riding tomorrow because Storm Isha is due to sweep across the UK!) I messaged everyone to discuss the weather conditions. Unfortunately, Roger is not well enough to ride at the moment. James and Jonnie decided to ride despite the ice and frost about the place. It would have been Mark's first time riding in SPD clipless pedals but I cancelled the ride. I deemed it too dangerous.

Later on, after Mouse and I had been to the optician, I noticed that things had warmed up and the roads looked a lot better. Mark agreed to meet me in the afternoon and we set off into the lanes. I was impressed with his bike control and confidence. The new pedals didn't faze him in the slightest! He clocked up 17 miles at 12.4mph. He's getting there!

Later in the afternoon, I taught my Karate lesson. We did a good warm-up, had a good time on the pads, and did lots of basics up and down the room. Unfortunately, kata didn't go well - I'm the only black belt in the room and couldn't figure out a way of teaching all the new kata to everyone at the same time. Some of the Saturday students only attend my lesson, so they rely on me to teach them what they need to know. I'll have to get my thinking cap on.

After a meeting with Sensei Gary, I headed home for homemade curry and a few beers!

Cycling, Karate, no junkfood, beers

Sunday

I had to do it. I needed to follow the training plan and couldn't bear the thought of not doing a ride which the lads had already completed. I jumped on the bike a little earlier than usual and headed out into the wind. At this point, where I live, Storm Isha wasn't much of a problem. It was a bit windy, definitely, but dry and a lot warmer than it has been lately. The first 20 miles was into a head wind and I had to work really hard to maintain a decent average. I managed to tuck in with a small group of four riders who were going my way. I tooled along with them at 16mph for a little while, but when the road went up I couldn't hold their wheels for long and they dropped me.

One of the things I noticed about riding solo was the amount of talking to myself that I did! If another rider had caught up with me and sat on my wheel, they would have thought I was a complete nutter (and they may have been right...) I talked to myself for a lot of the ride. I remember saying things such as:

"Come on, you have to dig in now."

"How much do you have left in the tank?"

A respectful Audi driver!"

"My bum is killing me."

Such nonsense helped me to keep the pressure on into the wind. Descending down through Binton was a bit sketchy because Storm Isha was now a strong cross wind trying to press me into hedges and houses. When I turned left into Luddington, it was bliss! With the wind now helping me, and the road relatively flat, I just cruised along at 16mph enjoying the scenery, I didn't want it to end!

I got to the cake stop well above the target average. I enjoyed the cake and coffee, had a chat with Jane, and then produced my secret weapon for the Mad March Hare: I have bought a pack of High 5 energy powders to mix into my bottle water. I poured one of these into my freshly filled bottle and then headed back out into the wind.

The remaining 18 miles were an effort, but with the wind behind me, it was a lot easier than it had been getting to Luddington. The energy drink tasted nice, didn't have any adverse effects and I finished it before I arrived at Jonnie's place. Jonnie and I enjoyed a different kind of energy drink before I completed the final 0.8 miles home. 45 miles at 13.8mph, 2000ft of climbing.

In the evening - homemade lasagne and more beers!

Cycling, junkfood, alcohol

Week 2 - New rider, new lawnmower

Monday

Lucy and I went across to see our friend and to help her start to sort things at home. I spent some time sorting out a works van and moving all the tools into her garage. It was bloody cold so I was happy to have something to do to keep me moving.

Back at home for some eggs on toast followed by some chicken. I'm consciously trying to increase my protein intake. 

I did an hour-long weights session in the evening and was pleased to set a new personal record for the military press! I'm 50 this year, and still seem to be getting stronger.

For some reason, I had a few beers while cooking and with my dinner!

Weight training, no junkfood, beers

Tuesday

Back to work. I used the car today. It was good to be back in the classroom with my fabulous young people. After lessons, I went home to lift weights while Lucy made a lovely dinner of chicken and pasta.

Weight training, no junkfood, no alcohol

Wednesday

I cycled into work and back, then set about some weight lifting. Then I cooked dinner.

Weight training, no junkfood, no alcohol

Thursday

More weights in the evening. Our friend came to stay with us so I had a few drinks with her and Lucy.

Weight training, no junkfood, 3 beers

Friday

Disaster! We think our friend turned off all the downstairs switches last night, and that included the heating programmer. This bit of equipment is ancient and probably came with the house! As a result, it had a major breakdown and refused to turn back on. After getting my spanners out, changing a fuse, taking the thing off the wall, and putting it back on again, I managed to get the electronic display to come back to life, but none of the buttons would respond. We had to go to work, so I left it alone.On the way in, we stopped off at the Gas Centre so I could order a replacement programmer.

After work: weight lifting followed by dinner and beer!

Weight training, no junkfood, booze

Saturday

My friend Mark, who bought the bike from Crazy Ed last weekend, came round on his bicycle at 9am. We headed off into the lanes together. It was very cold - I was wearing two pairs of gloves with hand warmers, and my fingers still went numb! He was riding flat pedals with trainers. We took it easy, stopped for a rest after 9 miles, and then cycled back for a total of 12 miles.

After this, I dropped Lucy at the train station and then headed down to Stratford to pick up a new heating/hot water programmer. Back at home, I managed to get it on the wall and get it working!

In the afternoon, I taught Karate. Back at home, I had a sensible evening before picking up Lucy from the Birmingham International train station.

Karate, no junkfood, no alcohol

Sunday

I met up with Jonnie, James and Roger and we cycled out into the lanes at 9am. This was the second of our training rides in preparation for the Mad March Hare sportive. We headed out past Purity brewery, into Temple Grafton and then bombed it down and up past the Blue Boar and into Wilmcote. Although shorter than last week's route, this one involved a couple hundred more feet of climbing. And the latest Mad March Hare route is all about climbing! We kept the pressure on after Wilmcote and we managed to get home in our target average speed.

However, the big news of the day has nothing to do with cycling. Jonnie has a new lawnmower which, in time-honoured tradition, he bought from a bloke in the pub:

After this, I hurtled round to Mark's place so I could pick up his bike. I needed to give it a proper degrease and re-lube so that it would change gears properly. Now it works a treat. I cycled it back round to his place - trouble is, it's far too big for me, so I had to stand up all the way! Then he dropped me home.

Back at home, I felt I deserved a few beers with my dinner!

Cycling, junkfood, beers

Week 1 - MMH Training and Instructors' Training

I tried to continue this training blog in December and even wrote drafts for a couple of posts. However, I realised that rather than being a record of my fitness training, it had become a record of my partying! To be fair to myself, I did become a bit poorly in the second week of December. Too ill to exercise and too ill to drink anything other than Lemsip and water. I did manage to keep teaching though. But at the end of term, which was also Lucy's birthday, the party floodgates had opened and I let myself go.

Now, in the new year, like many other people in the country (in the world?), I've decided to restart my training program with a renewed determination to succeed.

Monday

I woke up feeling a little worse for wear after last night's New Year's Eve celebration. I'd spent a lovely evening with some friends in two different bars, and I even ended up playing pool - I don't think I've done that for over a decade!

Anyway, after a slow start and some breakfast, I clambered up onto the bicycle and headed out into the lanes. It was a slow, wet ride over 17 miles at 13.6mph. I felt a bit better when I got home.

In the evening, I enjoyed a few beers with dinner!

Cycling, no junkfood, beers

Tuesday

Still feeling the affects of party season, I set up my man-cave for a weights session. This time, as a reintroduction for my old muscles, I did two or three sets of each of the eight exercises I use:

• Barbell curls
• Barbell shrugs
• Barbell squats
• Barbell dead-lifts
• Barbell military presses
• Dumbbell front raises
• Dumbbell side raises
• Dumbbell curls

I did sets of 10 reps. I estimate about 180 reps in total, at various weights.

Weight training, no junkfood, no beers

Wednesday

Back on the bike again. This time I covered the 17 miles with a much faster pace of 14.1mph. I had to alter the route slightly because of huge floods in the lanes that would have soaked my feet to pedal through. It's still very wet everywhere! I gave the bike a good clean when I got home.

Today, I designed the training plan for the Mad March Hare sportive event on the 24th of March this year. Over the next 11 weeks our distance and climbing will increase steadily:

Cycling, no junkfood, no beers

Thursday

Feeling better than I have for a month, I leapt up on the bike again. The lanes were still soaking wet with gravel everywhere. I had to be cautious in places but I still managed to maintain a decent average of 14.0mph over 19 miles.

Today, a friend who had had a terrible couple of days came to stay with us. We had a few drinks with our dinner.

Cycling, no junkfood, beers

Friday

I woke up feeling fine. After getting loads of work done for college, and scoffing a protein rich lunch (bacon and eggs!), I set up for a weight training session. I did a full circuit of 6 exercises, with 3 sets for each, along with 300 body-weight exercises (triceps-dips, press ups and leg raises). It took me almost exactly an hour to get it all done and was a little red-faced by the end of it!

Unfortunately, I then disappointed myself by have a few drinks (with Lucy and our guest). 

Weight training, no junkfood, booze

Saturday

I woke up just before 8 and felt surprisingly good! I watched a bit of cricket on the TV with my breakfast, and then set about putting stuff up for sale on eBay. After lunch, I put some stuff up in the loft and then got ready for Karate.

This afternoon's session was a three hour martial arts extravaganza! At first, I had my usual class where I was the instructor. The session went well. I focused on pad work with partners. I wanted to do something a bit more fun to welcome the students back. Then, at 4pm, we had a two hour instructors' session led by Sensei Ronnie! Suddenly I was the lowest grade in the room and the pressure was on. We went through a total of 13 kata in great detail and we did 100 press ups and 100 sit ups just to make sure we were serious about our fitness! My abs were burning nicely at the end.

Even though the session was all about kata, Sensei Ronnie explained that these were just tools: everything in Karate is about fighting. That is the end goal: to be able to defend oneself if needed.

With this in mind, we had a brief brainstorming session with Sensei Gary after the session. I had a lovely cup of tea.

Home for a big dinner and plenty of water.

Karate, no junkfood, no alcohol

Sunday

The first ride of our Mad March Hare training plan! 

With Jonnie away, James and Roger got to mine at 9. I was somehow running behind even though I had been up since 7! With the lads waiting, I was faffing about with two pairs of gloves and my hand warmers. I ended up with my hand warmers lying across the back of my wrists - far from ideal! Anyway, with warm wrists and cold fingers, I followed the lads on to the A34, across the motorway island and then down Gate Lane. We were on our High Cross route. The roads were very wet but it wasn't raining, we were at a comfortable pace, with Roger a little way off the front.

After about six miles, we were overtaken by a pair of riders who then settled in front of us, and then seemed to gradually slow the pace... After about half a mile of this, I launched off the back and encouraged James and Roger to follow. I don't know what that was about, some people are just strange.

Anyway, we cruised along as I struggled to see in the bright morning sunlight (I guess my £2.99 Aldi shades aren't quite up to the job...)

We arrived at the cakestop with a decent average. The cake was lovely as usual. Roger revealed how much money he spends on cycling clothing which left the rest of us flabbergasted! 

It was a a cold restart out of Wilmcote. We headed up along our Petticoat Route. It was there where it became obvious that one of us was struggling a little. We slowed the pace but stuck to the route. We got back with an average speed that was lower than we wanted, but at least we completed the required distance. The amount of climbing fell short and I'm not sure why that was. Because we didn't start from Jonnie's house perhaps?

It's not just about cycling, it's also about style and fashion.

After moving some firewood from the front of the house to the back, and a lightning fast change of clothes, my mate Mark came to pick me up in his huge electric car. We whooshed off to see my old mucka Crazy Ed! We found Ed washing his car. He was selling his old Specialized Allez Sport (the same as mine, just newer and a lot cleaner.) We had a chat for an hour before Mark bought himself the bike and we zoomed off back to Solihull. Hopefully, Mark will become a regular rider with us, but as a beginner we don't expect him to join in with the MMH training!

In the evening, Lucy and I went next door for a fantastic Sunday dinner with our neighbours Dave and Lucy. I met their friends, drank a few beers and then went home to drink a couple more!

Cycling, junkfood, beers

Summary

Not a good start to the year as far as training is concerned. However, it could be worse, and some things are more important than training, such as friends and loved ones.