Weight / Fat loss

69.3kg this morning.

Win!

Going out to lunch and drinking only a protein shake is slightly less full of win!

Christ, how seriously is this being taken.

So I go to the gym at lunch ever day mon - friday.

I do a 5km random hill run in about 20 minutes on a treadmill then do 2 lifting exercises on opposing muscle groups supersetting 10 reps / 3 sets of each.

ie today is a 5km run then 10 reps x 3 sets benchpress / shoulder press without breaks then 10 reps x 3 sets bicep curl / tricep curl then a bike sprint back to the office.

The weight I use are pretty low though my bench press / shouldre press is 50kg and my bicep / tricep is only 20kg. The last few reps of every exercise are killers.

I've set myself some (fairly arbitary) targets for the next 12 months, at least one of which is based purely on Hippy telling me that it is completely impossible for me to do:

5s 1,315
1min 655
5 min 385
FTP 320
Weight 75kg

I've got bursitis in both shoulders and a torn supraspanatus tendon in my left. Surgeon is very keen to operate (surprise surprise), but I've been having some good results with some physio, rotor cuff strengthening exercises and changing technique to neutral grip with dumbells for bench press, shoulder press etc. Results so far are very promising, and anything that keeps me off the operating table and on the bike, rugby field and off the couch is great at the moment.

If you look throughout the forum I had a different experience. My orthopedist said exactly this: "People have worse things".*
Physio helped me with my left shoulder, unfortunately my right one is playing up now.

*)many years ago I the state of my shoulder and spine saved me from being conscripted into the army and I was offered a surgery, so I'm not sure what has changed since.

Back to 89.7 kg.
Not doing much - can't run as it hurts my shoulder - and stuffing my face with codeine. Still can't scratch my back with is annoying.

I'm operating on the assumption that having stronger legs cannot actually be a negative in terms of my goals.

If gym work is reducing cycle training time then it is having a negative impact on your cycling goals.

I've set myself some (fairly arbitary) targets for the next 12 months, at least one of which is based purely on Hippy telling me that it is completely impossible for me to do:
5s 1,315
1min 655
5 min 385
FTP 320
Weight 75kg

Did I say impossible? Unlikely, not impossible.
I could double mine - if I was willing to cheat.

Double your weight?

I could do that without cheating.

Hah! What is your FTP?

That's a seclet.

If it is revealed they will make knock-off Hippies in China?

China has already copied me. Karaoke bars across their fine nation reveal my dulcet tones..

92.1kg this morning. Had no time for lunch at work so have only recently eaten dinner

Tin of Tuna (in brine - drained)
Tin of Baked Beans
4 slices of leerdammer light
4 slices of toasted wholemeal seeded bread
Flora (run out of Lurpak Lightest - to my extreme annoyance)
Brown Sauce

Hey Presto - Gourmet* Fishy Cheesey Beans on Toast

*because of the brown sauce, obvs

Having a crap week this week going to try to be better tomorrow.

Stuffed myself with painkillers and NSAID and went for a run. I'm pretty sure I will regret it, but for now I'm treating myself to a bowl of greek yogurt with honey on some strawberries, pineapple chunks and grapes.

I'm operating on the assumption that having stronger legs cannot actually be a negative in terms of my goals.

You keep using the term "stronger legs"

when what you actually mean is "ability to ride a bike fast under very specific conditions"

they are quite different things. If you want to get fast on the bike do some sprint work on the bike! High intensity, decrease your rest intervals as a means of progression (for conditioning). Then play around with longer rests again to get more PR's .

time everything, right it down in a log. Play around with frequency of training, rest days, long rides etc. Optimise your recovery to maintain a progression, and remember to actually overload your body somehow to spur the progressions in the first place. (More volume of sprints, more intensity). Remember that training is quite specific, grinding up hills in a too high gear will teach you to ride up hills slowly and probably burn you out in terms of recovery. Focus on speed (spin like a mofo) wherever you can.

Now back to the "getting your legs stronger" thing. Remember that road cycling is very different to lifting weights. Pure sprint riders will gain the most benefit from weight work, but everyone can benefit a little.

Your best value exercise is indeed a squat. Remember to get good depth and go heavy. Multiple sets of heavy 3-8ish reps (sets across) will put quality muscle on you, like a sprinter. Putting on more muscle mass is the fastest and most effecitve way to get stronger. Bodyweight = Strength.

But this is at a paradox with road cycling, as the heavier you are the more effort it is to go faster. If you put on too much weight you will get loads slower.

So the best way to approach squats is probably to do only one top set. Go up in 5's or something upto a heavy 1-3rep max effort.

Deadlifts would also be an excellent choice, as they dont really do much in terms of mass gain. But are extremely effective in really overloading your nervous system and developing the ability to create MAXIMUM force. Every muscle and ligament in your body is working in overdrive when you deadlift, it really requires something special from your nervous system.

The patterning can really tie in with bike riding. In that you are holding something with your arms and pushing down with your legs, with your torso holding it all together in between. Deadlifts develop abdominal rigidity like nothing else.

If you work hard at deadlifts, do occasional squats and put some effort into sprint work on the bike. You should reap some excellent development in power output and sprint times.

Also dont forget about food, diet is the best means of controlling bodyweight. It can work well to eat more and bulk up during times where you are not doing any road racing. Then cut when racing season is near. Doing riding, conditioning and lifting weights at a greater (more muscular) bodyweight, can push your body & mind to do things that your wouldnt be able to if you are a permanent skinny arse.

92.0kg

68.9kg this morning.

That is more like it, got my tune up half marathon on sunday, think I've decided to go for broke on the pacing and go 7 minute miles with a bit of a sprint at the end to get as close to 1hr30 as possible, worst case scenario I can keep that up for 6 miles and the can just run the rest at 8 minute miles and will still beat 1hr40.

Then running a training marathon next weekend followed by an afternoon of beer, steak and rugby with the boys to replace burnt energy, the only condition my wife has placed for doing this and missing her friends birthday party = look after the dog!

#lifeisgood

The "afternoon" sounds ace. The rest not so much.

Bodyweight = Strength

Tell that all those poor Aussies who had to buy me a drink after a session of arm wrestling.

81.0 kg for the last 2 days. Feeling pretty stable at that weight so going to push through to 80 kg. I've got 4 weeks until I go to America for 22 days. Keeping weight off then is going to be a hell of a challenge

76 dead on this morning. Did just over 2 hours zone two on the bike last night and a very light dinner

81.0 kg for the last 2 days. Feeling pretty stable at that weight so going to push through to 80 kg. I've got 4 weeks until I go to America for 22 days. Keeping weight off then is going to be a hell of a challenge

Would Sir like to supersize that?

Would Sir like to supersize that?

Well, quite. Also it really fucks me off that in some hotels in the US you have to pay to use the gym. Fucking jokers