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 |
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
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