Had a decent week.
Bike training Monday, Thursday and Saturday and a strength training session too.
Thursday I used Zwift for the first time which was good fun.
25km race against others through a landscaped race course.
- Muiris Lyons
- 8:39 AM Apr 12, 2018
Sunday I reverted to a Spinnervals: Aero Base Builder I
A good session with Coach Troy. I used these when I trained for my ironman 10 years ago and it was a real reminder of that.
The stats unfortunately did not save on my app but it was 32km 80 mins.
So this week Monday 10 miles; Thursday 15 miles; and Saturday 20 miles.
Stats for yesterday after 1 week:
88.9 Kg (-1.8Kg) – decent!
BF 24.2% (-1.7%)
The exercise and low carb diet is making a real impact but its early days…
First ride on my new tax Neo trainer this morning. Very realistic.
30 mins aiming to maintain 150w. Covered 15km (10 miles) so at that pace = 20mph – much faster than will be needed on the L2P. Plan is to train for a higher intensity so that hopefully it will be easier on the day(s).
Been a busy few days with work and commitments in London but nice to be back in Wiltshire for the weekend and a productive one it has been.
On Wednesday managed to do a 45 minute 10 mile ride around Rome on my TDF training bike in London. It was a very hilly ride with the built in incline on the bike and it took me a while to get used to the gearing on the ride.
Didn’t manage anything else this week until Sunday when I was able to do an hour on the gym bike. Hills mode L15. 30 km.
Then spent the afternoon getting my old race bike fitted onto the new Tax Neo turbo. It needed a cassette fitted (Shimano Ultegra 11-30 T) but is now up and running for next week. The Tax is a really impressive piece of kit. Miles better than my previous turbo. Direct drive – very smooth.
Easter Monday bank holiday. No plans.
Was a little stiff this morning and was going to take today as a rest day but by lunchtime I felt looser and decided to have a recovery session on the elliptical trainer. 30 minutes on hills mode L12 360 Kcals. Was then feeling pretty good so managed Strength training session II as well.
So far its been a decent start back training 3 days in the last 4.
Nutrition has been good too focussing on low carb high protein and can see a difference in the mirror after 3 days.
Need to keep the momentum up this week back in London. So the plan is…
- Tuesday – rest day as leaving for London at 6am.
- Wednesday – stationary bike before work
- Thursday – no boxing this week so probably a row or a run.
- Friday – stationary bike before work
- Saturday – new turbo arriving so will get that set up and possibly do an interval (HIT) session.
- Sunday tbc
50 minute session on gym bike sports mode L12 = 24.2km
Also strength training session 1 and a 30 minute swim. A
Been looking at the London to Paris details.
Its 26-29 July.
507 km or 315 miles over 3 days
The #nolimits team are planning to ride at 23 kmh (14.3) mph which should be a reasonably comfortable pace. I averaged around 18.5 mph for the Weymouth middle distance triathlon (56 miles).
So its broadly 100 miles per day @ 14.3 mph = 7 hours per day in the saddle.
Just returned from a fantastic family holiday in Barbados and now time to focus on getting fit(ter) for the London to Paris cycle ride at the end of July. I am cycling as part of the #nolimits team sponsored by Stewarts in memory of my partner Danny Turnbull #ridefordanny who tragically died of cancer last year. In 2012 Danny and a team from Stewarts memorably completed the London to Paris. I was due to take part but unfortunately had to withdraw due to an injury and am now determined to complete the challenge in memory of Danny. We are riding to raise funds for Back Up and Cancer Research, causes both close to Danny’s heart.
It would be fair to say we overindulged a little on holiday with some cracking lunches and memorable dinners. The water was warm, the breeze was cool, the sun was hot and the beer (Banks) was cold!
As such the stats don’t make great reading but then the only way from here is up (or down to be precise)!
Weight 90.7 Kg
Body fat 25.9%
40 minutes stationary bike
Sport mode Level 15