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Training
My only background to fitness was about 12 years ago, I was a free-skater and won a few competitions (Essex and Sussex 1st place twice running and a few 2nd places). I then started training children free skating.
My bike background - I did the 2001 London to Brighton ride in 4:30 - 5:00 hours for the 'British Heart Foundation' and raised £388.85... (Big Thanks to all who sponsored me then)
Training started on 7th Jan 2002 for this ride. I started on an exercise bike for 30 min. at an average speed of 30kph on every other day, then trained for another 10-15 min on a multi-gym. I started to increase the time spent training but just wasn't happy with the results. I needed advice to improve the training and my diet.
For training I reviewed various websites and most people that do this sort of route seem to be from a cycling background or from an RAF, ARMY or NAVY base. As I am cycling an extra 300 - 600 miles I needed more information. After contacting a few people and not getting the answers on training programs and diets.
I browsing the yellow pages and found an advisor and trainer - 'Rachel Armstrong'. Very quickly Rachel was explaining options and ways to proceed. The first was a fitness test... The results of the test showed me that I wasn't as fit as I once was, Rachel was positive and advised the training would start with 1 hour sessions, 5 days a week for about a month, then increase time and difficulty for the next month.
Target is for me to cycle 100 miles in 8 hours per day for 15 days - that's an average speed of 13-15mph (includes breaks). I averaged about 11-12mph on the London to Brighton. (this was one day and only about 60 miles). So there's plenty of scope for improvement
The start of the programme was working on aerobics, strength, heart rate and recovery. The schedule was to pushing the first 100mile training ride at the end of April (on the new bike)... The new bike never arrived until late May.
Well the New bike arrived late in mid May, I pushed out about 80+ miles in 5 hours averaging a speed of 16.4mph with a top speed of 29mph. This gives me 2 hours to do an extra 20 miles. Repeating this performance the next day is the hard part and the other 13 days or so after that...
Training Statistics
as of the 20/06/2002:
| TOTALS |
92 hours 35 minutes spent training |
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| Training | Information | ||||||||
| Cycling |
2:30
time, 30 miles, 12mph avs, 32mph mxs - (hill work) Total: 33:21 time, 509.95 miles, 17.8mph avs, 34mph mxs |
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| Circuit Training | 1 round x 7 exercises | ||||||||
| Conconi Test | 1st
reached level 5 - Mid Jan 02 2nd finished level 7 - Mid April 02 3rd finished level 8 - Late April 02 |
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| Core
Strength Work / Aerobics |
20 sessions x 5 -20 reps x 10 Core exercises Total: average 2,400 reps |
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|
Exercise bike
|
Total: 13hrs 59mins |
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| Gym2000 | (1)
8Kg - 1 session x 10 reps x 25 exercises (250 reps) (1) 8Kg - 1 session x 10 reps x 5 exercises (50 reps) (1) 8Kg - 1 session x 10 reps x 5 exercises (50 reps) (2) 8Kg - 1 session x 10 reps x 5 exercises (50 reps) (4) 8Kg - 1 session x 10 reps x 5 exercises (50 reps) Total: 450 reps |
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| Lunges / Squats |
16
session x 40 reps x 3 exercises Total: 1,940 lunges |
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| Reebok Ball | 1
session x 15 reps x 7 exercises 1 session x 15 reps x 7 exercises 1 session x 15 reps x 7 exercises 1 session x 15 reps x 5 exercises Total: 390 reps |
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| Swiss Board | 1
session x 15 reps x 7 exercises (105 reps) 1 session x 5 reps x 7 exercises (35 reps) 1 session x 5 reps x 7 exercises (35 reps) Total: 175 reps |
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| Rowing |
37
mins rowing Total: 6,750 metres |
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| Running |
3.5
miles - injured ankle Total: 8.5 miless |
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| Walking | 2 miles | ||||||||
| Weights |
5kg - 16 sessions x 30 reps x 2 exercises (960 reps) Total: 3,966 reps |
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