10am, Mr G and me. Off we went on a brief tour of Bere Regis, Blandford, Wimborne and surrounding hills. Nice steady 3 hour ride, a sociable 50 miles. Although icy and slippy in the first hour, and a punture on a brand new tyre. Not sure that I will continue to use Gatorskins, not at all impressed and have now punctured quite a few over the last two years and they don't seem to last long before they get shredded.
Sun was out though and apart from a chilly breeze, lovely to get out on the bike and that is the longest I have ridden since the Outlaw triathlon last August. Long overdue. And good to know that I have not lost much in the legs, just a stiff back and a few aches and pains from a lack of time in the saddle. Got the bike bug back again! Happy days!
Sunday, 9 January 2011
Saturday, 8 January 2011
Weekend
2 sessions of Forest Fit circuits on Saturday morning, followed by an hour spin out on the bike and a short easy run. Then 3 hours on the bike Sunday morning with Ironman 70.3 Amateur World Champion James Gilfillan. James is taking on RAAM( Race Across America) next year and is starting to get in the base miles and some regular riding, so the two of us will head off over Wimborne way and spend a couple of hours having a catch up. Will be nice to get out and get the legs going again. And will run for an hour later in the day.
My training starts in earnest this weekend, and i will start planning some races and get an overall plan together. Time to get in the groove!
My training starts in earnest this weekend, and i will start planning some races and get an overall plan together. Time to get in the groove!
Monday, 3 January 2011
Happy New Year
All the best to everyone for a fit and healthy 2011.
I'm off to a good start having eventually managed to get out and about on the old velo.
Bit lethargic in the old leg department and just feel a little sluggish but underneath I can feel there's some power there. The strength and conditioning I have been doing over the winter seems to be paying off. I was back in the pool today for a 3k swimset, mainly 10 x 200m with easy swimming either side, and regular riding to and from work when I can. Feeling better already. I might be resting a bit from long distance racing this year as I haven't got a large amount of time to dedicate to the cause. Not 4 or 5 hour bike rides followed by 2 hour runs. It's ot the training itself, it's the lack of rest andrecovery time that I can't get and those kind of sessions really take it out of me.
So looking at races for this season and nothing is getting my juices flowing, so it might be a while before I decide what I will do. Challenge Roth is still in the diary but I'm not sure that I will race. I would love to immerse myself in trainig for 6 months and smash out a 9 hour finish but I have to be realistic and accept my limitations. Just want to get out and enjoy racing and training, and in particular get into my time trialing a bit more this year, spend a bit more time representing Poole Wheelers!
Will still updatre the blog as I go along, and will continue to add other stories and articles of interest along the way.
All the best to swimmers, bikers and runners of all ages and here's to a prosperous 2011!!
I'm off to a good start having eventually managed to get out and about on the old velo.
Bit lethargic in the old leg department and just feel a little sluggish but underneath I can feel there's some power there. The strength and conditioning I have been doing over the winter seems to be paying off. I was back in the pool today for a 3k swimset, mainly 10 x 200m with easy swimming either side, and regular riding to and from work when I can. Feeling better already. I might be resting a bit from long distance racing this year as I haven't got a large amount of time to dedicate to the cause. Not 4 or 5 hour bike rides followed by 2 hour runs. It's ot the training itself, it's the lack of rest andrecovery time that I can't get and those kind of sessions really take it out of me.
So looking at races for this season and nothing is getting my juices flowing, so it might be a while before I decide what I will do. Challenge Roth is still in the diary but I'm not sure that I will race. I would love to immerse myself in trainig for 6 months and smash out a 9 hour finish but I have to be realistic and accept my limitations. Just want to get out and enjoy racing and training, and in particular get into my time trialing a bit more this year, spend a bit more time representing Poole Wheelers!
Will still updatre the blog as I go along, and will continue to add other stories and articles of interest along the way.
All the best to swimmers, bikers and runners of all ages and here's to a prosperous 2011!!
Wednesday, 22 December 2010
Training update
The cold weather continues and so does my time not riding outdoors!
That said I am still working on those short harder efforts. 2 turbos this week and an off road run on Sunday, and I'm feeling pretty good. Yesterday's turbo was tough, 10 minutes warm up and then 10 mile time trial. One of those stomach wrenching efforts, legs burning and heart felt like exploding. But nice to push myself like that. I also did a mini-circuit in the gym, 7 minutes of very intense exercise, no rest between exercises, 40 squats with 16kg kettlebell, 30 bench press with 20kg bar, 30 bent over rows with 2x10kg dumbells, 25 kettlebell swings with 20kg bell, 20 seated shoulder press with 2 x 8kg dumbells, 25 tricep extensions on cable machine, 30 bicep curls with 2x8kg dumbells, 25 seated ab twists with 12kg kettlebell. Good little circuit which I was getting a client to do a reduced rep version of and I thought I should give it a go myself. Left me with a racing heart, sweat pouring, and all over body worked out!! More of the same soon me thinks!
That said I am still working on those short harder efforts. 2 turbos this week and an off road run on Sunday, and I'm feeling pretty good. Yesterday's turbo was tough, 10 minutes warm up and then 10 mile time trial. One of those stomach wrenching efforts, legs burning and heart felt like exploding. But nice to push myself like that. I also did a mini-circuit in the gym, 7 minutes of very intense exercise, no rest between exercises, 40 squats with 16kg kettlebell, 30 bench press with 20kg bar, 30 bent over rows with 2x10kg dumbells, 25 kettlebell swings with 20kg bell, 20 seated shoulder press with 2 x 8kg dumbells, 25 tricep extensions on cable machine, 30 bicep curls with 2x8kg dumbells, 25 seated ab twists with 12kg kettlebell. Good little circuit which I was getting a client to do a reduced rep version of and I thought I should give it a go myself. Left me with a racing heart, sweat pouring, and all over body worked out!! More of the same soon me thinks!
Tuesday, 14 December 2010
More music
http://www.youtube.com/watch?v=zwR6jeSnE8I
Mel Lewis Jazz Orchestra with Kenny Garrett on alto sax. I had this on VHS when I was a mere teenager and used to love it. So nice to find it on the WWW. Brings back some happy saxophone memories.
Mel Lewis Jazz Orchestra with Kenny Garrett on alto sax. I had this on VHS when I was a mere teenager and used to love it. So nice to find it on the WWW. Brings back some happy saxophone memories.
My Last Gig!
Found this link on a website to my last ever live saxophone performance, with Steve Berry's fantastic Jam Factory. Can't believe that's over 8 years ago!
http://www.jazzcds.co.uk/artist_id_24/cd_id_182
http://www.jazzcds.co.uk/artist_id_24/cd_id_182
Sunday, 12 December 2010
New bike
Next season, I 'celebrate' turning a certain age. I will be going up an age group in racing. And to mark the occasion I am going to be treated to a new bicycle. 2006 saw me get my beloved Scott Plasma, and now in 2011 I shall be replacing above bike with the latest Plasma that Scott produces.http://www.scott-sports.com/us_en/product/10054/55746/218124
Thursday, 9 December 2010
Personal Training
http://www.stevebpt.co.uk/
I am trying to find some time to develop a website, so the above link is a basic page with info and a contact number to speak to me about personal training.
I am trying to find some time to develop a website, so the above link is a basic page with info and a contact number to speak to me about personal training.
Wednesday, 8 December 2010
Diet
As a personal trainer I get asked a lot for nutritional advice and spend a lot of time analysing diets and help people make smarter food choices. I also spend time looking at what I eat, and try and practice what I preach!
So what have I done to improve my diet. Not for everyone, but over the last 6 months I have been drinking full fat milk (and the proper Gold Top stuff), eating more eggs and having butter. I have got a lot leaner and dropped bodyfat. I've gained muscle mass due to increased strength training and I feel great. I'm very rarely hungry and don't often get that overwhelming feeling of fatigue. Gone are the refined sugars, although I do still like a bar of chocolate now and again as a treat. Oatcakes and peanut butter are now my snack of choice. On the whole it's really about balance and eating as natural as possible. If it grows out of the ground or it walks over it then eat it!!
So what have I done to improve my diet. Not for everyone, but over the last 6 months I have been drinking full fat milk (and the proper Gold Top stuff), eating more eggs and having butter. I have got a lot leaner and dropped bodyfat. I've gained muscle mass due to increased strength training and I feel great. I'm very rarely hungry and don't often get that overwhelming feeling of fatigue. Gone are the refined sugars, although I do still like a bar of chocolate now and again as a treat. Oatcakes and peanut butter are now my snack of choice. On the whole it's really about balance and eating as natural as possible. If it grows out of the ground or it walks over it then eat it!!
Friday, 3 December 2010
Weather
Cold!
And that's all I have to say at the moment.
Been swimming every day this week. Haven't run, other than circuits in Wareham Forest on Wednesday morning. Turbo'd on the bike on Tuesday, not bad.
Weekend is here, and more Forest Fit on Saturday, Sika Trail, Wareham Forest, 9am and 10:30am. Should be good fun in the snow!
Turbo on Sunday and hopefully a nice easy long run.
Warm weather next week? Probably not!!!
Stay warm!
And that's all I have to say at the moment.
Been swimming every day this week. Haven't run, other than circuits in Wareham Forest on Wednesday morning. Turbo'd on the bike on Tuesday, not bad.
Weekend is here, and more Forest Fit on Saturday, Sika Trail, Wareham Forest, 9am and 10:30am. Should be good fun in the snow!
Turbo on Sunday and hopefully a nice easy long run.
Warm weather next week? Probably not!!!
Stay warm!
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