Pain and Healing

Hey hey,

I have a couple of things to talk about this week so forgive me for a reasonably long blog.

The first item for discussion today will be a mini breakthrough I have had with my eczema.  On the recommendation of a friend I started to use Bio Oil (http://www.bio-oil.com/en/product/introduction)  after my shower every night on the affected areas mostly hands and legs.  Bio Oil is described as working on scars, stretch marks and dry skin conditions so I thought I would give it a try, I’ve tried damned near everything else for it!  Within 48 hours the hands where a lot better and the other areas started to heal to.  It’s now a week since I started to use the oil and my skin is feeling great there is still a little of the eczema remaining but my hands especially have responded very well to the oil.  For the first time in a long time I am not itching every five minutes and have pretty much full mobility in my hands!  If you suffer with dry skin conditions it really is very good (just wanting to share not being sponsored by Bio Oil!!!).  If it helps anyone else as much as it has me that would be amazing.

The fitness has been going great guns over the past few weeks in that it is now a firmly set routine and I am really enjoying it.  I have started to introduce some core muscle work now I have lost a fair bit of weight (Garry our engineer at work has started drilling new belt holes as I am to tight to go out and buy a new one!).  I have been working on a technique called the plank (http://sportsmedicine.about.com/od/abdominalcorestrength1/qt/plank.htm) which is designed as a starting base to strengthen all of the core muscles I need to work on.  I have slotted in to my gym workout 3 x 30 seconds hold with 20 second rest in between.  This may not sound a lot but it is really testing me to the max.  At the end of each set I am physically shaking from the effort to hold the correct position.  I am sure it will get easier as I work on it and become stronger in my core areas.  I have also done the usual spinning with friends and done two Wattbike sessions which where really productive.  I am still yet to fit the swimming back in, which I really need to do.  I have to make some time somewhere to do this. 

I want to share some of the data I am working on for my Wattbike session just for interest really.  I performed a 3 minute all out test with Tony Jolly from Manchester Triathlon club (http://www.man-tri-club.org.uk/) so we could determine my average watts for the threshold workout.  After a three minute world of pain session we worked out that 80% of my maximum heart rate equated to roughly 240 watts.  This means that I have to hold 240 watts for 5 minutes then a 2 minute rest then repeat for five repetitions.  It is hard work but I am definitely improving and my heart rate recovery has improved immensly.  I intend on doing another test at some point this week to see if I have progressed and to see if I can increase the wattage requirement.  Watch this space.

The last thing I want to talk about this week is a friend of mine.  Rich had lymphoma a few years ago and got through it.  Rich writes a blog on BlogSpot (http://pedalprecision.blogspot.com ) and I cycle with him also.  In Rich’s latest blog he speaks about working for a charity called Cyclistsfc they obtain bikes for cancer families and have volunteers build them and deliver the bikes to the families.  Rich is also involved with a volunteer project for the Lymphoma Society whereby he buddies up with people who are going through what Rich had to a few years ago.  I just want to wish Rich well publically and say that he has inspired me to start to take a look at myself and how I can help others.  Over the next few weeks I am going to try and get involved with something that I can relate to and commit some time to.

Guys have a positive week.  Take your chances and opportunities and make sure you live each day to the full!

Fitness and Fireworks

Hey folks,

This week saw a return to the dreaded spinning.  I participated in one of James Jacksons 30minute spinning sessions at Stretford Leisure Centre (http://www.traffordleisure.co.uk/centres/stretford/) .  It was severe interval training but it was fun.  I was full on the resistance for the climbs but really struggled with the standing sprints.  They are not something that comes naturally to me as I don’t really sprint as such when out riding.  I could not seem to get the legs going very fast at all.  I did work hard during the session though and that’s what counts.

On Friday some of us regrouped to do a 45 minute spinning class in the same vain as the one I have posted previously but I did change the music, which went down well.  It was an all James affair with James Moffatt, James Stannard and myself all putting in a good tilt and working hard.  If you fancy coming down I have started a Facebook group called Impromptu Spinning @ Stretford Leisure Centre.  If you ask me or add me to your friends list I post a time each week that I am going to run the session.

I did a couple of other great workouts this week two threshold sessions on the Wattbike and a decent two gym workouts.  Again I haven’t been in the pool this week I am finding it hard to fit it in on top of everything else.  I really need to get on it and put some hard miles in.  I just want to talk a little bit about the Wattbikes.  I use them to do threshold sets.  This is where I work at 80% of a pre calculated maximum for sets of 5 minutes with a 2 minute recovery in between each set.  The complete workout lasts 35minutes and I am pretty much spent by the end of it.  I’m really hoping that the dropping of weight and the maintenance of leg power will see my climbing ability on the bike drastically improve.  I suspect the power to weight ratio will be pretty good by the end of this training and weight loss cycle.  The other good thing about the Wattbikes is that I can have a look at my pedalling efficiency and make sure that I am using the best technique.  It has been pretty hard to maintain a good shape but I think I am finally getting the hang of it.  I have to say my left leg is still slightly dominant in that there is a 51% > 49% split.

This Saturday we went as a family to Chassen Road Fireworks display and bonfire.  The event was supporting Swim Trafford and a percentage of the money raised will go to helping the club to continue to produce excellent swimmers.  The display itself was probably attended by upwards of 1500 people and they where not disappointed by a truly excellent fireworks display.  The event had a great family feel to it and my little one, the Mrs and the sister in law really enjoyed it.

Have a great week!

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit.”  Aristotle

Nutrition Powerpoint

Hey all,

Below is the link to the Nutrition Seminar i did for the Swim Trafford Squad.  It's a basic introduction and over the next few months i will be putting together some more technical ananlysis for them on an individual basis.

Nutrition Powerpoint

if you have any questions of queries don't hesitate to get in touch.  Enjoy!

Elite Performers

Heyas

This week was a loooong week.  Got some really good exercise sessions in including a couple of intense spinning sessions (see previous post).  The practice session I did with James Moffatt was great and then the main event with the Swim Trafford Elite Performance Squad (http://www.swimtrafford.co.uk/ ) went down a treat on Friday morning.  The kids really put a lot of effort in and that made the session fulfilling.  They also got a lot out of it I think and provided great variety to their training sessions.  We even got the coach doing some press ups for going to the loo mid session what a mistaka to maka.  I did the session voluntarily and had not done a lot of volunteer work in the past.  I can now see a little bit more clearly why people do it it was very rewarding mentally and it was nice that they all appreciated the session.  I intend to do a session when asked but am going to put a regular session on at Stretford Leisure Centre every week if I can just for anyone to come along to.  I have set up a group on Facebook called Impromptu Spinning at Stretford LC if you poke me I will invite you to it!  I really enjoyed planning the session out and putting the music to the set it was very nice and a break from the norm!  The kids where also given a presentation I prepared on basic nutrition on Monday to try and help their preperation for the major events this year.  I will try and post that mid week as soon as I have worked out how to put a powerpoint presentation on here!

I did three high quality gym sessions working hard this week.  The routine was as follows;

Ø      1000 metre row to warm up

Ø      Full body stretching session 15minutes

Ø      23minutes Crosstrainer – Random setting level 11 keeping rpm into the 80’s.

Ø      3 sets of 12 reps  - Freeweights – Lateral Raises, Push Presses, bicep curls (Toning)

(http://www.dumbbell-exercises.com/exercises/shoulders/index.html#8)

Ø      3 x 12 – Chest press, lat pull downs, inside and outside thighs (Toning weight)

Ø      15min hill walk (Knee is still a little dodgy for running)

Ø      Full body stretch down

The gym sessions I am mostly working on upper body toning to make sure that I have underlying muscle that is burning fat whilst at rest.  I don’t want to put to much muscle on as I want to lose the weight to make the cycling easier especially the hill climbing.  I have commuted on the bike again this week and accumulated approximately 50km done over the week.   No swimming this week unfortunately.  I will have to start habit forming with that it seems to be the one item that is getting dropped all the time.

I have recently purchased two books with the purpose of having a plan for next year cycling wise.  I know that my good friend Rich at www.pedalprecision.com is planning some things for next year so will be looking forward to what he has planned to.  The books I have bought are;

http://www.amazon.co.uk/gp/product/0711231206 - 100 Greatest Cycling Climbs: A Road Cyclist's Guide to Britain's Hills

http://www.amazon.co.uk/gp/product/0857386247 - Mountain High: Europe's 50 Greatest Cycle Climbs

They are both really nice books.  The European climbs is a nice work its got pictures (important for me!) and has good descriptive on the climb including a contour of the climb itself.  The plan is for me to pull together a list of rides and just start crossing them off next year!!

So food hasn’t been a problem this week apart from a Subway on Friday.  It was a long day so please let me off!

Have a good week and thanks for reading.  Please feel free to leave a comment!

Spinning Session

Hi all

Midweek blog to share the spinning session i am putting on for Swim Trafford Elite Swimming Squad on Friday.

Song	Time	Purpose
Good People – Jack Johnson	Intro	Bit of welcome music whilst people set up bikes and get sorted
I Need Dollar – Aloe Blacc	Intro	Bit of welcome music whilst people set up bikes and get sorted
Buck Rodgers - Feeder	3.12mins	Warm Up – Low Res
Lasso - Phoenix	2:48mins	Warm up – Med res quick legs
Poker Face – Lady Gaga	4.00mins	First climb. 2 x 1.5min splits high res to beat
Let You Go – Chase n Status	4.00mins	2 x 45sec sprints – rest high tempo flat pace
Give Me Everything – Ne Yo	4.00mins	1min spin legs, water break then med res spin to end
Burning Heart – Rocky Soundtrack	4.00mins	Second climb. 3min High res to beat. 1 min spin out.
Sweat – David Guetta	3.16mins	2 x 1min sprints at med res
Gold Dust – DJ Fresh	3:14mins	Flat high tempo med res 65% - 75% effort
Need to Feel Loved – Pacha	6.30mins	Last Climb. High res 2 x 2.5min climbs to beat 30 secs rest in between
If We Ever – High Contrast	5.07mins	Flat sprint 3 x 30 secs burst sprints 15secs rest in between then low res into cool down
She Said – Plan B	3.29mins	Cool Down – Spinning low res arm stretches
Human – The Killers	4.05mins	Off bike leg and back stretches

I am going to try and put on some impromptu spinning sessions over the winter at Stretford Leisure Centre so keep your eyes peeled and if you want to come give me a email!

Cheers

James

Failing

I was a little stumped as to what to talk about this week.  I have had an average week in the gym and on the Wattbikes so not much new there.  I’m still working hard and enjoying it but the outdoor cycling has taken a backseat now.  I am settling in to a winter training regime.

I was having a mental wobble on the Wattbike midweek I was onto my 3^rd set of 5 threshold workout and was about to call it a day as I was tired.  Then I thought about some inspirational people that I have either known or know and it spurred me on to finish the workout and give me a mental boost.  This led me on to thinking about why people are overweight/obese.  Having known both ends of that particular scale it got me to thinking.  My theory is that the weight is easily gained but to gain a large amount it does take a significant amount of time.  The realisation that you have gained weight unless you monitor closely probably doesn’t dawn on you until you realise your clothes are to small etc.  In much the same way losing weight is very difficult to achieve as it relies on an individuals motivation to take a long term approach to losing the weight.  It’s not a quick battle as I am coming to realise.  I have been losing an average of about 2 pounds every two weeks.  This is healthy for me and much more sustainable then a rapid dropping of weight.  It has taken me a few months to shift a stone and a half.  The point I’m trying to make is that the battle is mostly that of attrition and whether the person has the mental strength and desire to lose weight over a long period of time.  What satisfied me whilst I sat on the Wattbike cooling down was the fact that the exercise routine is now habitual and I no longer consider it a chore.  What was also pleasing was that I found the part of me that likes to compete I’d lost it over the last ten years and it showed itself again to me.  I am looking forward to next seasons cycling!

I have given up on the food recording.  It’s a great way to ‘diet’ and I would recommend it to anyone but it’s not for me.  I am mostly eating healthily and have cut out a lot of the fast food eating etc.  I am also not eating a load of crap at work because I don’t take my wallet simple effective way of not raiding the vending machines!

Lastly my swimming session this week was very productive again doing intervals.  Four lengths flat out two front crawl and two breastroke with a 30sec interval.  40 lengths completed very pleased.  Need to get in more but my eczema does not like the pool so I will have to try something to get around it!

Leave you with a quote I like…

“People don’t always remember the words you have said to them, but they will always remember the way you made them feel” Unknown

You’ve dropped something…

Hey y’all, had some positive stuff going on this week with a sprinkling of negativity and a hint of technical issues.

Still feeling a little blue over events at work.  We have a ‘team’ meeting on Thursday so I am hoping to resolve some things there.  Not sure which tact to take to be honest.  Just throw it out there or just generally chat about the issue without naming names.  I’ll have to have a think about the best way to handle things this week and see what happens.

It’s been a proper mixed bag on my favourite topic, the weather, this week.  Monday through to Thursday it was pissing it down non-stop.  It at least seemed that way.  My new mudguards are working fantastically well I am so chuffed with them.  Not having a wet arse crack when getting to work after its being pissing it down is such a good feeling.  I am deeply deeply in love with two bits of plastic.  My bike and I have had a falling out this week.  After a few shandies on Thursday night I left the bike at work as I would have been unable to cycle I don’t think.  I went to pick it up on Friday thought it’s a nice day I will walk, got all of my gear on and went to clip in and the pedals and chain are moving but not the wheel…so I had to walk the bike all the way to Evans in town to get it fixed.  On the way back something rather funny happened.  In my youth I would, with friends, drive passed people and shout out of the window “you dropped something” much to everyone’s amusement.  Someone actually did this to me on Friday and I fell for it hook line and sinker I was off back down the road looking for the wallet I had dropped before realising it was in my zip pocket in the bag what a dufus.

On to the exercise and ‘diet’ had a very good experience this week.  Managed to swim half a mile (33 lengths of a 25m pool) on Thursday.  It’s a first for me and I was more then a little chuffed.  If I am going to do a sprint triathlon next year it’s a good start.  Admittedly I need to work on keeping my stroke consistent as it was all about the breathing for the last 15 lengths or so but hey that will come.  Had a couple of very productive gym session also this week and a good Wattbike session so I am very happy with the way things have gone this week.  Dietary wise it’s also been a good week I scored 49 points (even going over a few units of alcohol on Thursday) so I am pleased with that.  I may even see if I can ‘spend’ the points somewhere.

In other news I have bought two books this week to do with cycling of course!  50 Biggest Climbs in Europe and 100 British Climbs.  I’ll be honest I didn’t know the UK had a 100 climbs to climb so should be an interesting read.  I think it may be fun to come up with some sort of chart and start to knock them off as I’m going.  Obviously the European ones will be difficult as they tend to involve mountains rather then hills.

I finally finished the physio sessions this week. Marek (www.MHCPT.co.uk) has given me some exercises to do and signed me off.  The shoulder is really good and I am well pleased with his efforts.  It did hurt for a few sessions but no pain no gain don’t they say.  I would recommend him to anyone with an injury of any type.

So take care have a good week and stay focused on your goals.