Onwards

Hey tweeps, fbers, groupies, followers,

I have now officially signed up for the Ireland Charity Ride.  600 miles in 8 days in June!  Really looking forward to it and now have something to really focus hard on!  The ride will be a massive challenge and I am really looking forward to it.  I have to raise £1500 for the charities involved, which is a big ask but I think I can do it.  The ride itself is in aid of the Manchester United Foundation and Irish Autism Action.  The Manchester United Foundation is an umbrella charity and supports many great causes.  The information for the ride is here Big Red Bike Ride  Already have some plans in place and am positive that it is doable at least.  If you want to sponsor me you can see me in person or go to DONATE  If you can donate even a couple of pounds that would be great every bit helps!

I have had a good week in terms of the exercise.  I hit the gym early on in the week and had a really productive high intensity session with some weights and core work.  Then I got on the bike for a couple of hours on Saturday and started to blow some of the winter cobwebs away.  It was a hard trawl and I need to start getting some miles in the legs so I can complete the 8 days!  If anyone is out then please let me know and I will try and join you.  Drop me a line on Facebook or here and we can arrange something.

On a personal note just like to say a big thanks to everyone at Stretford Leisure Centre for their friendship and hard work over the last couple of years.  I am sure I will still see many of you.  I would like to single out James’s J and S, Kelly, Emma G, Debbie and Mike as particularly keys to me enjoying my time there without them it would have been a lot more mundane.  Colleagues are what makes or breaks a job at the end of the day to be honest and there are many good ones at Stretford.  Had a great leaving do on Saturday night.  Danced the night away and had a few beers also!  Thanks to everyone who came and I’m sure we will have a few more over the next year!  First day at Partington on Monday and I am looking forward to it.  The team down there is small but there are some great people sure I will fit in ok and be able to take my skills there to help out.  Will also help getting the miles in 24miles commute a day is nothing to be sniffed at!  That is a base mileage of (uses fingers) 120miles per week straight off.  That is if I go A to B but I reckon I will be going A-B via C a lot so looking forward to that.  New Year New Challenge.

Have a great week people!

Emerald Isle

Hi all, Happy New Year and I hope you all had a wonderful Christmas!  Again I skipped a week as there wasn’t much happening apart from feasting, drinking and lethargy.   Not a great combination when you are trying to get fit in all honesty but it was time well spent with family and friends.  To be honest it wasn’t all bad.  Managed to catch up with an old friend Mr Wingfield on a couple of long walks, which I am missing now I am back in Manchester.  It was good to see him for two reasons firstly it is always good to see and have a chat with old friends and secondly because he has undergone a lifestyle change and achieved really amazing results and lost a lot of weight.  He looks in great shape and I have to say reignited my inspiration to get back into the gym and onto the fitness again. 

In breaking news I am pleased to say the Blackpool three are back together.  Mark, Lee and me will be going to Ireland in June to cycle for charity.  The distance is 592 miles over eight days, which is a slight change from the original time frame of six days but will none the less be challenging and a great target to aim for.  Keep your eyes peeled for our Justgiving page as we have to raise a combined £4500 to actually get to the stage of being able to go and cycle the thing.  My thoughts are that I will do a video blog over the eight days and try and write something each day then if possible post each day I am there if not I will upload a segment each day.

This week has been good, back on the bike commuting in the gym.  The commuting has involved some serious interval training, which was instigated by the high winds and gusts we have been having this last week.  For a couple of days i actually thought at some points i was going to have to get off and walk the headwinds where that bad but i managed to stay the course and managed to ride it out.  I had an experience on Wednesday evening, which left me a bit awestruck in that i was well on the way home with a strong tail wind doing most of the work when a heavy gust knocked me flying off the bike and onto the grass near the kerb.  It must have been funny to anyone who saw it but it did hurt my arm quite a bit!  I am pleased to say that i have regained my pre December intensity in the gym.  Back at optimal revs and putting the effort in.  Not sure why it dropped off so badly but i have started taking some vitamins and drinking more water and this seems to have helped a lot.  I think I was also suffering with some sort of virus as i had a lot of what can only be described as ‘stuff on my chest’.  Not had the best of Decembers mentally with lots going on at work with my move to a new centre effecting stress levels but I think I am over this now although there are still some issues to resolve. 

I am again playing online games and have two on the go at the moment World of Warcraft and the new Star Wars game.  I am trying to keep played time to a minimum but I have to be honest and say that the recent weather is putting me off even wanting to leave the flat it has been that bad.  The other reason is the social aspect.  I have some long time friends who I don’t keep in touch with if not playing, which is bad I know but unfortunately the way of things at the moment.  It is however something i need to watch though and I just cannot wait to be able to get out on the bike and put some meaningful miles in the legs again.  I swear this year is going to be a massive improvement on last year’s efforts.

Have a great week and my hopes are that everyone has a superb 2012 and that the world doesn’t end!!

Christmas 2011

So some of you may have noticed that i missed last weeks blog and that i am publishing this on a special Sunday...Christmas Day. I have tired of playing with my socks, well i am 31 and that is a standard present for a male of this age.  In all honesty though i got some great presents and really enjoyed the day.  The thing i love about Christmas is not really the receiving of presents but the look on peoples faces when you give a great present.  I also love Christmas Dinner and of course spending time with family and friends.  Its a shame that it doesn’t happen more often during the year.

I am sat thinking about what i have achieved this year on a personal level and where i can improve in 2012.  I have to say some of my biggest achievements this year have been on the cycle.  The rides to Blackpool and then the Manchester 100miler (minus numb groin) are the two highlights of my year and have proved I can achieve great things when i put my mind to it.   Along with this i have to make a few thank you’s.  My first thank you is to Mr Ted Gordon who has mentored my fledgling career this year putting up with my slow ass to start with (still slow in comparison but better) and my constant moaning about climbing hills.  My second is to Mr Richard Salisbury for the hours he’s put in this year with me and his expert bike fit through Pedal Precision (www.pedalprecision.com) .  There are the others who i have ridden with this year Andy McVeigh, Mark O’Reilly, Lee Bradley, Kelly Strickland and others.   I think my second massive accomplishment has been to donate some time volunteering with Swim Trafford.  It has been rewarding on many levels and i have made some great new friends along the way.  It will be one of my focuses for the coming year to help the group shave some seconds off their PB’s and achieve their goals.  The other achievement is a reduction in mass.  I have been working hard on this over the past 12-18months and it is looking good.  To date 3 stone has been shifted.   My last thank you goes out to Mr Marek Holowenko physiotherapist (http://www.mhcpt.co.uk/) extraordinaire he has put my shoulders, neck and back into good shape and given me sound advice all year.  I will be trying to pick up some regular Pilates in the New Year.

2012, what can i achieve, what should my goals be.  I have some thoughts on this.  Another 2-3 stones weight needs to be shifted and I’m hoping to achieve this by September.  I need to knuckle down and return to a decent routine.  I am itching to get back out on the bike and can’t wait for the fairer weather.   I want to sign up for the Manchester to Blackpool and better the 4hr 30mins i took this year.  I also want to attempt the 100miler this year and come in under 6 hours hopefully more towards the 5 hours 30minutes mark.   Both well achievable.  I am also going to attempt the Big Red Bike Ride in June, it will be 600miles in 6 days which will be my biggest challenge yet.  June will also see me try and complete my first half marathon.  I am looking to sign up for the Humber Bridge half marathon.

Leaving you with a song that has perked me up alot this month.

Merry Christmas and may you have a productive and happy 2012!

Viewers

Kon-ichiwa

Some of you may have noticed over the last few weeks the different greetings I have been using.  This is due to the stats page on the site telling me that people from all around the world have been viewing my blog.  It feels a bit weird really knowing that someone in India or Japan has been looking at the blog.  The blog itself has achieved over 2500 visits since it first started in April so thanks to all for visiting.

The main aim of the blog is to record my efforts each week but again this week I haven’t done much as I have been suffering a bit with some sort of bug.  I did a Wattbike session earlier in the week and it felt like I didn’t have anything in the tank by the 4^th set of my usual threshold set I was hanging out and had to lower the targeted watts average to complete the set.  It was not fun.  Had a productive gym session, which was productive but again I struggled for intensity so not sure what the issue was.  I think it has been important to try and have a few days off completely and just recharge the batteries completely.  I feel ready for this week and have a session structure this week to stick to.  I will be doing spinning for Swim Trafford on Thursday, which I am really looking forward to.

The other major bits and bobs this week where a visit to Manchester Academy to see one of my favourite bands from the 90’s Indie revolution Shed Seven.  Looking round it was great to see a generation in a room by this I mean the Indie generation (middle aged people to you guys).  Chris Helme (of Seahorses fame) was supporting and did a great acoustic set and a brilliant job of setting up Shed Seven so much so in fact I am at this moment listening to The Seahorses album.  Shed Seven came out and from the off just nailed it.  The crowd were well up for it and they didn’t disappoint.  I have to say one of the best gigs I have been to ever.  I would definitely recommend them and would love to go and see them again.

So until next week love life!

Back on it....kinda

Bonoestente,

This week saw a return to around about ¾ of what I have been doing fitness wise.  I have to say that it has been hard.  I didn’t think two weeks of very little activity would hit so hard.  I managed to maintain a decent threshold set on the wattbikes on Thursday and the mental battle was won in that I completed the full five sets even though I felt shocking on the fourth set.  I hit the gym twice and the session on Saturday felt good apart from the crosstrainer were I didn’t feel I had anything in the tank my RPM dropped to 75 when its normally between 85-90.  I have been struggling with a groin strain this week so that may have been why.  So the gym session is looking like this at the moment;

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      3 sets of plank holding for 30secs resting for 30secs

Ø      15minute hill ride on the cycle level 15 maintaining 90rpm.

Ø      Full body stretch down

I am still yet to reintroduce the swimming and want to start again on the sprint intervals on the treadmill as soon as the groin strain has gone.  Not sure when that will be as I am not finding it easy to rest it.  I have a day off Monday so may just chill and try and give it a break.

The commuting is starting to be fun again.  This summer had washed away my memories of last years winter commuting but they are slowly being re-etched into my mind.  Yesterday was the first time I have been caught out in the rain for a long time!  I was warm enough though and it didn’t cause me too many problems!

We have had a productive week with Swim Trafford this week.  Two meetings earlier on in the week provided some good momentum to push on and make sure we are still progressing on my end of the bargain.  The website (www.swimtrafford.co.uk ) has been touched up with a new banner and Simon Blair and myself will be looking to make updates once James Stannard has done some blurb for the site.  We have also spoken about supplements for the kids for meets in carb gels and protein bars.  Emma Thomas has been in touch with BSc (www.bodyscience.com.au) an Australia firm who do great nutritional products and they have agreed to provide some sponsorship and samples for the squad.  Hopefully this is a relationship we can develop going forward and will benefit the kids on meet days.   I have used the energy gels and protein bars and they are really good.  If anyone wants to know more you can get in touch on here or via Twitter/Facebook.

This weekend saw the swimmers meet at Manchester Aquatics for a North West meet.  The stand out performance as I write this is Chloe Waddell who swam two personal bests and is the 800m fly North West champion.  Congratulations to her and the rest of the team on a super meet so far.  The younger swimmers are away also and I have been informed by Coach Stannard that some other PB’s have been swum this weekend.  I will try and get some more information for next week!

“I will always listen to my coaches. But first I listen to my body. If what they tell me suits my body, great. If my body doesn't feel good with what they say, then always my body comes first.”
Haile Gebrselassie

2012 Plans

Ola,

This week isn’t going to be a big one as I haven’t done much again.  I managed to run over my foot with my desk chair then one of my lovely work colleagues decided to run over it with the Aeromix staging.  So apart from the regular commuting and one gym session on Monday not a great deal done.  Monday’s gym session did include some sprint intervals, which were productive.  I wasn’t sure how my knee would react or if I was fit enough to be able to be able to sustain 4 intervals of 1 minute flat out but it went well and the knee and my fitness where not found wanting.  I will be increasing duration and adding some incline over the next few weeks as I want to be able to compete again and my plans are going to involve running.

I have started planning for next year and have a few ideas to play with.  I will sign up for the Manchester to Blackpool, Manchester to Chester and the Manchester 100mile rides.  My other plans include a possible week long ride in Ireland doing 580 miles over 6 days.  The only real obstacle to this is that I have to raise £1500 in sponsorship money.  I think I will make a decision in December and see where that leads me.  My other project will be a ride over to Hull I think at some point in August.  I will have to find a route and some support for it but it should be something that is easily achievable.  The route finders have said it will be around 100miles.  Some possible issues with the Pennines but I think that by that stage of the year I should be around about the weight I want to be and the fitness levels should be at about there peak. 

Other possible plans for 2012 are a sprint triathalon (750m swim, 20km cycle, 5km run) and maybe The Humber Bridge half marathon in June depending on when the Irish cycle ride falls.  Just have to see how the knee reacts to some running outside first!

Have a great week!

Colder Commute's Incoming

Hey y’all

Welcome back to the blog!  This week has seen a couple of interesting events take place but I have to say that I have slacked on the exercise front.

It was noticeably colder this week on the commute into work so I went out and invested in some leg warmers for the cycle in.  Some may be thinking why hasn’t he gone the full hog and invested in some tights for the trip.  Well after speaking with my cycling mentor and good friend Mr Gordon at Evans Cycles it was thought that as my weight loss will continue over the next 12 months I will drop another couple of waist sizes and the tights would become obsolete, which would be a waste of money as I was looking at paying between £70 - £110 for a pair.  So we decided that the leg warmers where a better option and a lot cheaper.  I went for a Specialized pair Specialized Leg Warmers  and I have to say I am very happy with them.  They are warm and they don’t slip down my legs whilst I am riding!  Awesome.

My eczema has had a massive flare up this week not sure why.  I have even had to crack out the steroids.  I think it may be down to the change in temperature and the little one being ill but not sure.  Very frustrating after having a really good week and a half.  The steroids are clearing it up but I wish the damn thing would settle down again as its hard to move my hands and complete tasks like opening a jar or high fiving swimmers.

 

On the exercise front I managed to get a Wattbike session and two gym sessions in but not anything else due to general tiredness, little one being ill and a knee pain, which is perturbing me a little.  I was riding home on Thursday evening when I first experienced it.  It is the Vastus Medialis (Quadricep muscle) at the knee end where the pain is and it’s a sharp pain, which is constant whilst pedalling.  It did go off after about 5 minutes but was very uncomfortable.  I have the weekend off this week so am hoping that a little rest and relaxation will give it chance to heal and be ok for next week.  Possibly wishful thinking but I will keep you updated.

A really positive Saturday this weekend.  I had the privilege of going to the Speedo Swimming meet at Stockport Grand Central with Swim Trafford.  It’s the first real meet of the season and was very competitive as the swimmers/coaches wanted to see where their swimmers where at after the off season.  I went along so that I could see some of the swimmers in action and get a read on their psychological responses to the competiton.  I also wanted to see how we could improve the routines of the swimmers pre and post race.  Again I also wanted to look at the nutrition side of things to see when and what the swimmers were doing in between races and their pre and post race routines.  James Stannard and myself arrived at about 07:30 there where already a lot of swimmers there and we met up with the morning swimmers Heather, Sam, Olivia and Georgia.  James’s emphasis was on carrying out what they had achieved in training and looking at the process of the meet rather then trying to swim PB’s.  As this was the first meet we weren’t expecting any superb performances.  However Sam reached the final of the 100m fly and both Heather and Georgia swam PB’s.  Olivia had been unwell for most of the week and swam a little slower then normal.  A really pleasing effort by all of swimmers though.  The afternoon saw Nile and Zoe join us and both swam really well although not achieving PB’s they where both close and this early in the season it is encouraging.  Chloe has swum well the evening before and attained a PB and also a mention for Ex Swim Trafford athlete Lucy Grainge who also swam well and was welcomed into our team area on poolside.  Good luck to the swimmers on Sunday! I am hoping that the meet will provide good fuel for their training sessions over the next month until they compete again.  All are well capable and with James’ help and encouragement I am sure we will see some national qualifying times achieved.  I also have a lot to offer I think and have come away from the meet with some ideas and recommendations to speak to James about.

Thanks for reading and I will post again soon (is that a threat or a promise you may ask).

"Being your best is not so much about overcoming the barriers other people place in front of you as it is about overcoming the barriers we place in front of ourselves. It has nothing to do with how many times you win or lose. It has no relation to where you finish in a race or whether you break world records. But it does have everything to do with having the vision to dream, the courage to recover from adversity and the determination never to be shifted from your goals."

Kieren Perkins (Australian Swimming Legend)