The weekend is here...

...after 3 days of solid biking and a couple of workouts. Cycling legs returning, and getting some speed back. I went to time trial on Wednesday and decided to bin it after 10 minutes of riding out to the race, and just got in a solid training session. 1 hour 5 mins, averaging 25mph, felt good to ride a bit harder and more like I know I can. 

Forest Fit and a run tomorrow and more biking over the weekend.

Training week update

Since last week. Sore knee for a day, but ice, rest and stretching fixed it. Tight glutes, sore back from lots of riding. Again, stretching fixed it. Biked and ran on Sunday, 30 minutes hard and 5k run, bit slow at 20 minutes and 5 seconds, but it will do as a bit below par, bit of an infection in the waterworks. All good now. 90 minute ride yesterday and followed by a circuit session this evening. 

Bike tomorrow if weather good or turbo and a run at some point. Then to pick a race to target in July/August but race fees are so expensive now just not sure what to do. Might time trial tomorrow evening if I feel good. 

Tuesday is round quick

Puddletown Circuits tonight! Should be great fun, 7pm for general exercise class and 8pm for Man Circuits! 

So, since last week I have mostly been riding my bike, getting in some quality miles, a little running and a few short workouts, Forest Fit included. 

Some speed is coming back into my legs so hopefully back to time trialling as soon as I have got some confidence in my ability back. Feel a bit smoother on the bike, but still not right and must just relax more, and let me bike fitness happen. Just forcing it a bit and cannot get comfortable! 

So easy day of training today for me, back out on the bike tomorrow.

Tuesday training

After a rest day on Monday I was keen to get back on the bike, but the weather had other ideas, as it has today.
So I hopped on turbo and banged out a tough 80 minute session. Legs feeling back into some sort of biking shape. Bike fitness is improving, after a disastrous 10 mile TT 3 weeks ago and a slow ride at Dorchester tri. 
Last night was Puddletown Circuits, two exercise classes, one for general exercise and the second something I have entitles 'Man Circuits'. At the end of the second session I was finished! Great workouts.

Here's what we did at 8pm.
Warm up with general stuff for 5 minutes then:
1 minute of each exercise, do all exercises, rest for one minute and then repeat.
Circuit 1:
Squats
Skipping 
Press Ups
Hamstring Extensions
Reverse Lunges
Burpees

Circuit 2:
Deadlift
Bunny Hops
Single Arm Row
Clean and Press
Mountain Climbers
Bag Lift

Circuit 3:
Box Jumps
Shoulder Press
Step ups
Band Row
Farmer's Walk
Bag Crawl and Push

Cool down.

I can safely say if you work this as hard as you can it works everything. Takes about 45 minutes altogether. Job Done!!!! 

Solid weekend

Friday - 2 hours easy paced ride on bike over the Purbecks, nice and sunny but very windy out and about. 

Saturday - Forest Fit session including a couple of hill and then a 6 mile extended run home after the session. Very hot and sunny. Great morning's effort. 

Sunday - 33 miles at 22mph, followed by 5 mile run at 7 min/ml pace. Nice steady effort, at ave HR of 143bpm.

So bike and run fitness is definitely improving, after a really good week. I managed a little afternoon snooze yesterday, just to recharge the batteries. Easy Monday, might squeeze in a swim. Forest Fit in the evening, Puddletwon Circuits on Tuesday, Forest Fit Wednesday, and lots more biking to be done. Hope to time trial on Weddnesday evening, see how I get on. 

Consistency is King!!! 

Solid week continues

So another couple of sessions in the bank this week.

Workout 1. 

AMRAP for 15 mins:
10 front squats with slosh pipe
5 clean and press
1 climb rope, no legs

Basically do the above little circuit as many times as possible in 15 minutes. 
I managed 6 and had to cheat on the last climb and use my legs, arms were gone!
Then I rode 30 minutes quick on the rollers. 

That was Wednesday. 

Thursday I got out for a 2 hour ride over most of the good climbs in the Purbecks. Legs are tired today! Run later and possible sea swim, if it warms up a bit. So far so good! 

Biking

Out again today on the bike for 50k, legs feeling good. Warm, sunny and a bit windy, but lovin' the weather at the moment, and making the most of it while I can! :)
Circuit training tonight in Puddletown, I am taking a new class there, see this flyer for more information.

 Puddletown Circuits

Back to Training

So after a week recovering from sinusitis and fatigue I got out on Sunday morning for a 45 minute run and then today a strong 70km bike. What a difference the weather makes. 

I shall be trying to get in the sea more when time allows and getting more regular riding in, allied with some quality run sessions. Swanage triathlon and maybe a couple of smaller races later in the year and with any eye to preparing to take on a couple of 70.3 races next season. Certainly with added strength and conditioning and feeling a lot fresher this year, I feel I have the potential to go faster than before even though I have now got to the ripe age of 42! More to come!