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Just yoga'd the crap out of my back which is feeling the strain of the weekend run.
As spring is springing, I can confidently say as a result of this and previous 100 day challenge (plus flexibility that lockdown has afforded) that I've never been fitter at this time of year. I'm getting anxious about how to capitalise on it this year. Would quite like an extra month's holiday over the coming year.
35 miles on the bike on Saturday, 40 on Sunday then this today;
Superset; TRS pull-ups & Step-ups 12KG 4 x 10 no rest
TRS Plank 30s no rest
TRS Knee Tucks 2x25 30s rest
Superset; Dumbbell Squat Thrusters 7.5KG & Kettlebell Swings 12KG 5 x 11 no rest
Superset; Step-ups 12kg & Dumbbell Curls 7.5KG 5x20 no rest
Superset: Kettlebell Squats 12KG & Triceps Extension 7.5KG 5x11 no rest
Superset; Crunch & Mountain Climbers 4x20 no rest
Push-ups 5x10 30s rest
Bicep Curl to Overhead Press 7.5KG 5x10 30s rest
Getting stuck in there doomanic!
7 1/2 mile deadlegged jog today - actually needed a nap after.
Quite apart from being on day 54 of the burpee challenge (which, because they are burpees, sucks) I went to the gym and, for the first time in a while, was lifting bodyweight+ on deadlifts. not much over to be honest and nowhere near what I used to lift for 10 reps, but it's a start.
Today's exercises;
Superset; TRS pull-ups & Step-ups 12KG 4 x 10 no rest
TRS Plank 30s no rest
TRS Knee Tucks 2x25 30s rest
Superset; Dumbbell Squat Thrusters 7.5KG & Kettlebell Swings 12KG 5 x 12 no rest
Superset; Step-ups 12kg & Dumbbell Curls 7.5KG 5x20 no rest
Superset: Kettlebell Squats 12KG & Triceps Extension 7.5KG 5x11 no rest
Superset; Crunch & Mountain Climbers 5x20 no rest
Push-ups 5x10 30s rest
Bicep Curl to Overhead Press 7.5KG 5x11 30s rest (might have been 6 sets of these, I lost count...)
Burpees do suck. Also, mountain climbers.
40k on the bike today, luckily head wind was on the "out" leg!
6k jog this morning. Then a nap! I am feeling a bit fitter. Just wish I had the knee from 10 years ago!
I’ve developed what I think is a Bakers cyst on the back of my knee. No pain but an egg sized lump. I was due a rest week on my cycling training plan so I’ve brought it forward a week and I’ll just do yoga for the next wee while!
Day 87 of my riding every day (started 1st Dec). I’m taking day 100 off and going riding with my dad to mark it. He’s set the bar by putting in 50km on his hybrid today, so should be a good day riding with him.
So were am I. Monday was a nice easy dog walk following my ride Sunday. Tuesday I got a thorough workout putting up a trampoline. Sounds daft I know but pulling those springs on etc really gives the core a going over! Wednesday I cracked off just over 30k on the road bike, Thursday I did take it quite easy but walked to the shops etc. Did I do the full 30 mins - no but I needed to take it easy and then today was another near 30km on the road bike. Pretty pleased with my progress to date - over 30 hours of exercise in total this month so far and my training load is building nicely :).
Run tomorrow and then I am not sure what I'll do Sunday yet...
Slightly contradicting my last post regarding staying off the bike I ended up doing 30km today. Tried to make it gentle but I was being chased by two ladies on Ebikes so I had to put them in there place after they kept pointing out that they'd caught me up again!! (I'm now very tired!)
Added more reps and a couple more ecercises, so no rest periods other than changing exercise or wiping the sweat off my brow, although I don't think push ups into planks was my best idea this week...
Superset; TRS pull-ups & Step-ups 12KG 4 x 11 no rest
TRS Plank 35s no rest
TRS Knee Tucks 2x25 30s rest
Superset; Dumbbell Squat Thrusters 7.5KG & Kettlebell Swings 12KG 5 x 13 no rest
Superset; Step-ups 12kg & Dumbbell Curls 7.5KG 5x22 no rest
Superset: Kettlebell Squats 12KG & Triceps Extension 7.5KG 5x12 no rest
Superset; Crunch & Mountain Climbers 5x20 no rest
Superset; Push-ups 10 Plank 30s 5 sets no rest
Superset; Bicep Curl to Overhead Press 7.5KG & Kettlebell Row 12KG 5x10 no rest
Out on the road bike tomorrow. First non eeb ride for over a year and it's a 36 mile loop, wish me luck.
I didn't realise dog walking counts, but as it does I've exercised every day since September 2017...
It certainly can count, it counted for me today as I gave blood & felt a bit wiped out afterwards.
I've had an off week. Yoga Monday, short ride Wednesday, walked up a small hill last night. Nothing heavy, I needed the rest. Beer tonight, ride tomorrow.
I've always struggled with motivation for upper body exercise. Just been on a works conference with Dr Chatterlee (of BBC fame) and liked his theory about tagging it on to an existing habit and removing any cognitive load. So I will do one upper body exercise every morning while the coffee brews. Surely I can manage this.
https://www.strava.com/activities/4859160469
That was fun. No, really, it was. I was surprised too.
Doing it again tomorrow, but with more hills.
That's a good idea jimmy, might do something similar. Without the weights classes at the gym I've been getting spaghetti arms and a dough gut.
Feel almost normal today but still not quite so half an hour of yoga. Maybe should try getting into the habit of 10 min of that a day too...
31 miles on the road bike today. Still enjoying it, despite (or maybe because of) more hills.
Two months done. Well done everyone.
Still doing running, mostly 6-7km, not missed yet.
Weather and daylight improving so it's going to be easier to get the bike going again. 🙂
Cracked off a 5k run yesterday and because it was just shy of 30 mins I then took the dogs out and tackled a short but very steep hill in a field with them.
Legs feeling it now after the 110k of road miles I put in them this week together with the run. I seemed to bump into really steep hills on all the rides and really pushed myself on them.
Couple of easy days very much required. Tom the dogs on a good walk today and will probably do a light Ring Fit session tomorrow and then possibly some turbo sessions during the rest of the week if these leg twinges have calmed down...
Back in the garage gym today. I'm getting to the point where I'm wondering if it's worth going back to the proper gym next month.
Superset; TRS pull-ups & Step-ups 12KG 4 x 12 no rest
TRS Plank 30s no rest
TRS Knee Tucks 2x25 30s rest
Superset; Dumbbell Squat Thrusters 7.5KG & Kettlebell Swings 12KG 5 x 13 no rest
Superset; Step-ups 12kg & Dumbbell Curls 7.5KG 5x22 no rest
Superset: Kettlebell Squats 12KG & Triceps Extension 7.5KG 5x13 no rest
Superset; Crunch & Mountain Climbers 5x20 no rest
Superset; Push-ups 10 Plank 30s 5 sets no rest
Superset; Bicep Curl to Overhead Press 7.5KG & Kettlebell Row 12KG 5x11 no rest
Still feeling drained (fell asleep at lunchtime) so just the dog walk today.
Feeling a bit more human - fished the weights out and did a couple of mins of upper body stuff while sorting the coffee this morning - just back from 10 jog (76 mins so yes, jog, or shamble if you prefer) with a buddy.
OK I'll admit it - I took another day off yesterday. I have really been pushing hard since the start of this, my legs were beginning to twinge and I was exhausted so decided a day off was in order.
Feel much better for it though and if I can keep it to only 2 days off in the 90 I'll be happy. I have already done way better than I ever thought possible and have genuinely improved my fitness to perhaps my best level in well over 10 years...
Lost my way with this a bit. Been tired recently and have been busy with work. Annoying I've let it slide for those reasons, though. Shall be riding tonight hopefully.
Not missed a day yet, but two gentle walks over the weekend with a borrowed dog felt like cheating. Feeling like I need some more cardio. Averaging 40 miles per week a pied though at 3.5-4mph average. Still only Zone1.
First run of the year today. 5.76KM, 37m 24s so very slow, but at least I managed to run the whole way.
Just realised that it’s been a while since I checked in, good to see that you’re all still on it!
I’ve still been riding for at least an hour each day but very much mixing it up with some road, MTB and using my spin bike a bit more often for the hard days.
The lighter evenings have made this challenge a little easier than the pre Christmas one and the fine weather over the weekend made it a pleasure to be out cycling and hopefully a taste of what’s to come. I’m definitely feeling fitter and stronger but more conscious than ever of having easy days when I’m feeling fatigued.
Keep on keeping on.
Just realised that it’s been a while since I checked in,
Yeah, me too. I've had two days off since the start. One was just general weariness given I'd done the 100 days up to Xmas too. The other was because I sort of "forgot" in the midst of other things. I've been biking, walking, running, "swimming", yoga and even some Zwifting on account of having bought myself a turbo trainer. I'll post some photos up of some days past, but this was todays effort...
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24km and 1,230 metres of ascent. Absolutely glorious. If I'd had more food I might have stayed on the ridge until sunset.
^^^^ Those photos make me very envious!! It’s beautiful here in Norfolk but those mountains are very special. My kids have never been to Scotland and once we can travel I’m going to put that right.
@sandboy - if you end up in the Aviemore area, let me know and I'll try to come up with some family-friendly routes and activities for you.
Love the photos.
Betrayed by the weather forecast, earlier it said nice mild dry afternoon.
However once I'd finished sorting out the flat tyre that had appeared on my road bike it was raining with gusto.
So today's exercise was a walk in the 🌧️.
Still at it...
Superset; TRS pull-ups & Step-ups 12KG 4 x 13 no rest
TRS Plank 30s no rest
TRS Knee Tucks 2x30 30s rest
Superset; Dumbbell Squat Thrusters 7.5KG & Kettlebell Swings 12KG 5 x 13 no rest
Superset; Step-ups 12kg & Dumbbell Curls 7.5KG 5x26 no rest
Superset: Kettlebell Squats 12KG & Triceps Extension 7.5KG 5x13 no rest
Superset; Crunch & Mountain Climbers 5x20 no rest
Superset; Push-ups 11 Plank 30s 5 sets no rest
Superset; Bicep Curl to Overhead Press 7.5KG & Kettlebell Row 12KG 5x13 no rest
Superset; Lateral Raises 1KG & Elevated Bicep Curl 1KG 5x13 (this one hurt!)
Increased the reps and added the last superset. Surprisingly difficult considering how little weight.
if you end up in the Aviemore area, let me know and I’ll try to come up with some family-friendly routes and activities for you.
That would be excellent!! It could very much be on the cards this summer if restrictions allow. We really don’t want to be getting on a plane at the moment but we could all do with a little while away from home.
Lateral raises are a bigger!
5k jog this morning. Now warming up under a very large, seemingly liquid dog
Still going strong here, yet to miss a day but have been very close a few times resulting in late night walks or quick Zwift sessions.
Another one who's being made jealous by the photos posted by @scotroutes. Would kill to wander up a remote mountain right now.
*bugger
Cycle up and down hills with a buddy today. Chilly but those Wim Hof aficionados say it can do you good!
Also did 2 mins squats with weights while making coffee this morning.
After Tuesdays exertions, I limited my self to an hour on Zwift on Wednesday but managed a 10km run yesterday.
Today it was back on the bike for a 50km tarmac/gravel spin down to Glen Feshie and back.
Easy dog walk on Thursday and repeated Wednesday's workout this afternoon.
Jog 5mi with a buddy this morning AND 2 mins weights while waiting for the coffee... Looking forward to gyms & pools reopening for a bit of a changeup in (however many) weeks
42.6 mile road ride today. I'm pooped. Refuelled with a KFC tonight so I should be good for tomorrow's 35 miler.
Had a chilly dip in Loch Morlich this morning. Air temp 3C, water temp 2C.
and then a 5km jog/run round the woods at Boat of Garten with the Missus this afternoon.
I had great plans of doing an hour on Zwift this evening but my calves are in a bit of pain from the past few days.
Managed my first imperial century yesterday, with a fair chunk of it off road. Ended up having to cycle round the block a few times as I was slightly short of the century by the time I got home! Worst 3 miles I’ve ever ridden!
Edit - Another image posting fail!
Could have sworn I posted how impressed I was Jodafett - forum ate it clearly - were you out all day?
I had a quick 50 min spin yesterday and 2-3 hours with a buddy today, though they were short on sleep so it was very gentle.
Cheers Stripey. It took me about 9hrs including a puncture stop! Was knackered by the end of it but surprised how well I felt on Sunday! All this trainings paying off but found out today the race I’m working towards has been cancelled!!
Thinking of changing the routine? The aim so far in both this and the previous challenge was to cycle for at least an hour each day, some days easy others much harder and for the most part I have.
Now with Spring almost upon us I was thinking of trying a 30 minute ride first thing, really fast/flat out and then in the evening, a nice gentle ride of similar duration. I would appreciate your thoughts as to wether this would be better than the current regime for summer fitness?
A wise man once said, when we train we break our bodies down. It's *during the rest afterwards* that out bodies go, "crapcrapcrap if they're going to do that sort of nonsense I need to build myself back stronger! Faster! Better!"
Not enough rest and the body just gets broken down more and more.
So that sort of thing is why most training plans have that hard/easy, legs day/arms day, and longer periodization going on. Put the frighteners on the body and then give it space to shape up, rinse, repeat.
Ofc what "easy" is and recovery needs vary hugely. My recovery has always been dire, I did my best stuff when I targeted one big race and up to then just did the hard sessions and took everything else really easy (which explains my suspiciously patchy & wildly varied race results).
Others seem to thrive on tuneup races, clearly made if sterner stuff.
Sunday was a Zwift ride with a mate, trying out Discord. Worked pretty well. A chance for a chat while getting in some exercise.
Monday was a walk with the Missus up Glen Feshie to the bothy. Checking out some trail damage and catching up on what's happening on other bits of the estate with one of the locals.
That really is spectacular !
7 mi jog with a buddy putting the world to rights in the sun. Fields and woods but not quite at that level of scenic!
Others seem to thrive on tuneup races, clearly made if sterner stuff.
Tuneup races are great, assuming they're shorter than your "A" race and you're not too worried about the result. They give a harder workout than usual, and the chance to check all your kit+nutrition+etc is right. The main downside is that you do lose a bit of training before and after the race: while I wouldn't do a full taper for a tuneup race I would certainly take it easy the week beforehand, and after the race you'll probably need a few days to recover. Ideally you want to time them for just after a rest week, when you're about to start another block.
And I'm planning on taking rest seriously today, with a very gentle hour on the turbo. And maybe a half-hour stroll with the wife beforehand. Rest is definitely something I need to take more seriously, and in all honesty joining a 90 day challenge like this can be a bit counterproductive. Still, once in... 🙂
Call it "active recovery" then! I used to do my easy 5k recovery runs 3+ mins/mile slower than 5k race pace.
Quick spin on the mtb out in the local lanes and hills so I do still feel exercised.
Nowadays that "5k recovery run pace" is "10k race pace" tho...! #creak #creak
Well I've had my first failed day of the challenge so far. Yesterday was a tough day doing a load of DIY jobs at my parent's house followed by the STW Zwift race where I pushed myself rather hard so today I have just had absolutely no energy and have ached up until an hour ago. Would have gone for a walk but it's been wet and windy here all day and just couldn't muster up the motivation to spin the legs for a bit, still managed 68 days straight though.
Will do two sessions tomorrow to make up for it and to keep the old Chub Club ticking along.
Did a short ride in the Burnside woods yesterday. I'd only gone out to check my brakes after doing some cleaning but it was too good a chance to waste.
Arranged with a couple of mates to ride tonight. We had a Zwift meeting set up as standby but headed out on MTBs instead. It poured, the trails were soaked and we got back covered in mud. It was great!
I started my challenge on 1st Dec and hit my day 100 yesterday with a cruise
out with my dad. He’s still riding a hybrid everywhere which meant no MTB, despite offering the loan of one. A nice gentle ride in the Pentlands, but then I pushed onto one of the tops after and gave up when conditions turned hellish.
I’m going to continue on - while nice round numbers are good to celebrate, the full year is my big goal.
So far I’ve noticed I feel fitter and recover better. My usual climbs all feel easier to ride, and it’s still possible to get PBS on segments I’ve ridden a hundred times previously.
I've had a week off pretty much. Energy levels just weren't recovering and I'm realising my body doesn't like the change in seasons making me wake up earlier than my 5yo daughter, which isn't right!
Going to try an easy at lunchtime and start easing back in. I really need to practice as I preach and go "little and often", but I just like going big which writes me off for a few days at a a time. Build... up...
6k jog this morning (and then snuck back under the duvet!).
Alasdair, I have found the regular commitment works for me - if I'm shattered I can still go out for a walk or do 30 mins of, you know, yoga for the over 80s on YT.
TBH though I have few time commitments and if I were in a different position I can see I might just end up zonked out!
Made up for yesterday's fail this morning by doing a "Kettle and Boil" race on Zwift. Bloody hell that's tough! Basically 6 laps of a short-ish course where every 2 laps the pace ups by 0.5w/kg with the final lap a full-on race. Popping back on in an hour for a 60min recovery ride, those should cancel out the fail yesterday nicely.
Discovered another rear flat on the road bike so out on the hybrid today. N+1 ftw! Now thinking about replacement tyres...
Jog with a buddy this morning, 9km. Damn you headwind!!
It might not be an ultra but I stepped up to a 15km run this afternoon. First time I've done more than 10 or so in a year. 90 minutes so not exactly setting the heather on fire either. Felt OK though and I made it back just as the rain came on so a win all round.
More'n I've done since I don't know when scotroutes!
Yesterday was close to the wind as "dog walk" was all she wrote, but went out with a buddy on the bike today and (I think, because my phone went into battery saving mode when I was going revived with coffee and snack en route) did 44 mi, which has got to be one of my longest rides yet.
Came back and ate an entire bunch of grapes....
8! Miles! "run"! This morning.
Afternoon will be spent wrestling new tyres onto the road bike, Wiggle free delivery was v fast 👍
I have my first jab booked for Friday so the weekend exercise may well be "30 mins Corpse Pose" if my body decides to devote itself to nowt but antibody production.
With the easing of restrictions slightly here in Wales I took the opportunity yesterday to do a longer loop on the bike, well over 50% off road! Felt so good to escape the hills overlooking Cardiff and see something different from the last few months, even if it was just a view overlooking Caerphilly.
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Just under 25 miles and despite it being winter I set a boatload of PB's on trails and road sections I've ridden plenty of times in better conditions. This challenge is definitely pushing my fitness up to another level as it's given me the impetus to do structured training on Zwift, joint the STW Race Series and walk locally more just to tick off the 30 mins each day. Only one day dropped with just over 2 weeks to go!
Yesterday I had a wee 3km stroll with the Missus, looking for frogs and then wasted 40 mins on Zwift trying to do a VO2 Max test.
Today I've had 12 minutes in Loch Pityoulish at a positively balmy water temperature of 6C.
Out for a ride later...
8 miles walk this morning! Now hoovering lunch like a souped up Henry.
3 1/2 miles jog just now.
Scotroutes might do some open water swimming this year. Suspect that starting to do it in 6C water might not suit everyone tho ...
1 new tyre on so I could cycle off to get my vaccination. Did a bit of an exploration after and found some remarkably "urban" (i.e. between 2 steel fences, a shedload of litter) public rights of way...one railway foot crossing, 1 small bridge/underpass for same line, and a flooded path (unusual in suburbia).
Conti gator wasn't that hard to put on, but is it that I've just not met the tyres thatt are so massively easy ,you don't need tyre levers to finish getting them on?
7km jog today - don't seem to have much aftereffects from jab, just dozey yesterday.
Dog walk today - a bit weedy but have gardening etc to do too
I’m still going and beginning to really enjoy having a reason to get out each day. Compared to the pre Christmas challenge this one has definitely been more enjoyable and I’m also beginning to feel the fitness gains hard earned over the winter. Keep on keeping on!
I'm still suffering the change of seasons and not sleeping great so my energy and enthusiasm for this has waned. Still trying, but I'm not plugging the gaps with yoga mostly as I CBA by the time I have time.
Still on and hitting my 40mi/week walking. Easy gentle stroll along the Thames with MrsTired to make up the last 3 miles post jab. Not long now. And I may graduate from walking to cycling come April. Strava is reason 11-13h per week at the moment. But then You should see what it was showing a year ago! (Strava fitness is now a steady 15. It was at a 100 before covid)
Am looking forward to maybe walking the Ridgeway when things open up a bit. (the OH was surprisingly up for doing dropoff and pickup).
Lovely 50km ride in the sun with a friend. The 28mm tyre on the rear does seem to make it more comfortable so I should pull my finger out and fit the front tyre too!
6km jog today as both me & run buddy were feeling a bit zonked (from our jabs? ). Shorts weather!!
Still going here, too, although I did miss a day a week ago, when I met up with the rest of my (work) team for drinks after work - it was the first time I've seen them face to face in over a year, and I wasn't going to miss that 🙂
Also just been out for a quick 6K run, be rude not to when it's such a lovely day.
Strength training today! Sat in on a "faster over 50" seminar by the bloke who is the official coach for Comrades, and the v high level summary was, Recovery, Do Easy sessions Easy, walk breaks, Strength, Consistency.
So I'm going to make myself do 3x20min plus weights sessions a week and see how I feel after a couple of months. And do a bit less p1ss1ng around on my phone after midnight...
First day off yesterday. Had my jab on Monday morning, went out for a 3 hour ride in the afternoon as I felt ok but woke up Tuesday with classic flu symptoms. Felt much better today and enjoyed a gentle ride in the sunshine this afternoon.
That seems to be the thing to do sandboy, get the ride in just after the jab before the immune system gets busy!
6km jog this morning - but back under the duvet to warm up before properly facing the day!
First day off yesterday. Had my jab on
MondaySaturday morning, went out for a3 hour ride in the afternoon30 min row as I felt ok but woke upTuesdayWednesday with classic flu symptoms
This. Was awful all day yesterday, so didn't even go for a gentle 30min stroll. Not worth it.
Last few days - out early this morning to dodge the rain (if not the traffic) - 36km - the 28mm tyres do make a small but noticeable comfort difference.
5 mi jog and a short weights/core session followed by my breakfast with some (yeuch) leucine powder in. It had bloody well better be doing me good!
Good to see spring springing, but can't help thinking of a handful of years ago when we could have a long weekend in a cheap hotel in Lanza for £150 each and be properly warm.