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! 

Dorchester Triathlon 2013

At last, a race report from me for 2013! 

Well, I hit this one with minimal training. 3 swim sessions in the 2 weeks before, 2 interval run sessions and 2 time trials with a couple of longer rides. 

And full of sinusitis and feeling rough! Not the best preparation. But I had paid my money and thought, just go and give it what I can.

Lovely sunny day. Really well organised at the new Dorchester Sports Centre. 8:50am start. I had a pretty good swim really, didn't push too hard, and got out in 6:35 for 400m. OK, not quick, but for me only 20 seconds down on my best effort.  Got out onto the bike which was a nice loop, one longish climb up to Hardy's Monument and back down. 24km ride. And oh how I noticed I had no bike legs! God it was slow, 2 guys went past me and usually I would respond but just nothing in the tanks. The uphills felt so hard and just couldn't breathe hard enough( the jog before hand to warm up felt terribly hard as well!!). Descended quick into T2 and got into running when got hit by cramping calves, not happened before but I am assuming a little lack of conditioning and not enough bike to run sessions. Ran it off in half a mile and then pushed on as much as I could. Nice run, tough hill up Maiden Castle and back down to a well attended finish. 3.5 mile run in the end. I ran 23:30, so not bad considering no specific training done. Bike was 37:30, slow, more work needed. Finished 6th on the day with a time of 1:09:00. less than 2 minutes off 2nd. So all in all not a bad day and I'll take that result. It's really nice to know that the strength training I am doing is obviously having a positive effect. Now if I want to go faster, two things I must do. 1. Not get ill!! And 2. swim more, bike more and run more! Simple! 

More races planned for this year, once I have shaken off this nasty infection I have now got! All this health and fitness!!!! :)
Must say, excellently organised race and recommend their events to anyone. 
http://www.totalbuzzevents.com/

Results here: http://www.fullonsport.co.uk/fos/index.php?module=results&eventId=4117&action=results

Special mention to Vanessa Kimber and Jerry Apetino who took on this triathlon and put in monster performances, well done you guys!!! :)

Puddletown Circuits

New exercise class for the coming summer months. 

http://www.stevebpt.co.uk/PuddletownCircuits.pdf

Forest Fit

Contact me via email or the blogsite for more information.

FOREST FIT

1 hour of exercise in Wareham Forest

Improve fitness strength mobility and general health

3 sessions a week

Mondays 6:30pm

Wednesdays 9:30am

Saturdays 9:30am

All ages (16 upwards) and abilities welcome

Sika Trail Car Park Wareham Forest

£5 per session pay on arrival

Get Fit

Have Fun

Bring something to drink.

Still kickstarting 2013 and it's nearly April