2008 Competition Prep and Training

[Thandie]

Re: 2008 Competition Preparation

This morning I cycled into work, it is between 12-13 miles, and freaking hilly in places.


It took me 1 hour, 21 min, I burned 519 kcals, and my average heart rate was 130 bpm.

I thought I was going to have to walk up bloody Bread and Cheese Hill on the way home, it was a bit scary speeding down it this morning.

However, it only took me one hour and five minutes to get home, burned 399 kcals, average heart rate was 126 bpm.



I used to catch a lift with a woman who lives close to me, and if all went well, then it would take 20-30 min, but with traffic, it often took a lot longer.

Walking to the station and catching the train takes about 45-50 min.

I think I am onto something here.

I don't think I would want to do this in the winter with the rain etc, but while the weather is great, I am going to use my bicycle commuting as much as possible, I am just going to have to watch for over-training (or it is going to sort out me not getting enough sleep).

That's such a fabulous idea to burn calories. I can't even imagine biking in London, but then again, imagine biking in NYC; and I used to do it

 

[Tatyana]

Re: 2008 Competition Preparation

That's such a fabulous idea to burn calories. I can't even imagine biking in London, but then again, imagine biking in NYC; and I used to do it

I have biked in London, it is pretty scary, but I live just outside London, so I have the best of both worlds.

I live where the Thames starts, so I can do about half my journey along the 'sea' and through Hadleigh Castle country park, but it is really TOUGH as some of it is off-roading.

There are a lot more bike paths than I remember, so some areas are really lovely to bike.

Tonight I had a great workout, legs and shoulders.

The most awesome about training tonight was that I wore shorts, and I could see my quads are cutting up, and also I changed to front squats.

I was able to use 60 kg/132 lb, and although I could really feel some of my upper body really having to work to hold the bar in place, when I first did these two years ago, I could BARELY manage the empty bar!

There was some serious tension through the area around my serratus, but it felt good.

 

[GUARDIAN]

Re: 2008 Competition Preparation

I

Tonight I had a great workout, legs and shoulders.

The most awesome about training tonight was that I wore shorts, and I could see my quads are cutting up, and also I changed to front squats.

I was able to use 60 kg/132 lb, and although I could really feel some of my upper body really having to work to hold the bar in place, when I first did these two years ago, I could BARELY manage the empty bar!

i knew u would join the dark side .

 

[Tatyana]

Re: 2008 Competition Preparation

76 miles, 2704 kcals and 7 hours and 20 minutes, is what I have just done on my bike in three days.

I am very saddle sore, tired, but feel like I have really accomplished something.

I still have to ride to work tomorrow, and then home Sunday morning, I am having Monday off, so no bike riding for a wee break.

I am going to have to train tomorrow, tonight I am just feeling a bit oo tired, hopefully finish the last of my routine on Sunday and be back to a Monday-Monday set routine next week.



It is not bloody flat either, I live in WestCLIFF-on-Sea, I have to travel through Leigh CLIFFS Parade, Bread and Cheese HILL and Clay HILL Road.

Mostly long and gradual hills on the way to work, just two steep ones on the way home.

I am really happy it is easier on the way home.

I will have to take some progress pics again soon to see if this cardio is actually having an effect, I bloody hope it is doing something for me and not just being kind to the environment.

 

[Tatyana]

Re: 2008 Competition Preparation

Back, Tris, and abs - 29 min, 134 kcals, average heart rate 110 bpm

I am on call tonight, going to cycle into work in a bit, I am feeling quite strong and well rested still.

Ok, this is really girlie, but I do find that wearing cute gym stuff does help motivate me.

 

[Smurfy]

Re: 2008 Competition Preparation

Back, Tris, and abs - 29 min, 134 kcals, average heart rate 110 bpm

I am on call tonight, going to cycle into work in a bit, I am feeling quite strong and well rested still.

Ok, this is really girlie, but I do find that wearing cute gym stuff does help motivate me.

lol true!

i love all the biking you're doing. when you bike to work, do you arrive all sweaty? thats what would keep me from doing it

 

[GUARDIAN]

Re: 2008 Competition Preparation

Back, Tris, and abs - 29 min, 134 kcals, average heart rate 110 bpm

I am on call tonight, going to cycle into work in a bit, I am feeling quite strong and well rested still.

Ok, this is really girlie, but I do find that wearing cute gym stuff does help motivate me.

we pair the same muscle groups

 

[Tatyana]

Re: 2008 Competition Preparation

lol true!

i love all the biking you're doing. when you bike to work, do you arrive all sweaty? thats what would keep me from doing it

I am a bit sweaty, but I bring a change of clothing, and I find that work-out sweat is different from nervous sweat, not stinky.

A quick wipe down in the bathroom, I am ready to go.

Sometimes I am really amazed at how far I have come.

As I am getting comp ready, I do have quite a critical eye, and I keep doing this pinch test on myself to remind me of how much fat I do have to strip.

Then I go to the gym and see some of the newbie lads training, and I know they are watching me as I look about 10 x as muscular as them, I am lifting the same as them even though I am a wee slip of a nattie lass.

Yesterday was like that.

The other thing is that I don't mess around, 30 min, back, tris and abs, boom, boom, boom, 130 kcals and an average heart rate of 109 bpm.

I know it got up to about 160 doing t-bar rows though, (god I love to grunt those ones out, I am currently doing 50 kg + whatever the oly bar adds/110 lbs) for sets of 8 reps.

Considering at least 10 minutes is rest between sets and setting up the bars, it really doesn't take much if you put in the effort/intensity while training.

This is the other thing I am noticing.

Charles Pollequin has said that athletes will adapt to a workout in 6 training sessions.

I did my fourth trip into work, (8 times in total if you consider the trip home, but it is quite different).

I have already cut 10 min off my journey, so from 124 min to 114, the trip home is still close to the same.

Instead of having to switch to the lowest gear and struggle up the hills, I am doing the standing pedalling thing and powering up most of the hills.

It really doesn't feel like a massive efffort, but I did have a fantastic endorphins rush when I arrived at work.

I was on call last night, cycled home, it is getting to be easy.

I had four hours of sleep, got up and did chest and triceps

I am tired, but really pleased as I think I am finally starting to have that hard and ripped look.

It is going to be all about counting calories and loads of cardio for the next six weeks.

 

[GUARDIAN]

Re: 2008 Competition Preparation

Do u use the t-bar apparatus or do u stick a barbell in the corner (old school)?

 

[Tatyana]

Re: 2008 Competition Preparation

Do u use the t-bar apparatus or do u stick a barbell in the corner (old school)?

Old school.

I have tried a few T-bar row machines, they don't feel right.

The only thing I think would be good is something I saw in NYC. It was similar to a hinge that would hold an olympic bar.