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.