Diet and Fitness


#2165

Back under the bar. Third week in this week. Trying to do some higher reps. Going ok at the moment and less sore today than this time last week.


#2166

So at the moment each week I am:

Running 12 miles: 6 mile run at easy pace, 3 mile at easy/ moderate and 3 miles with high intensity intervals

Cycling 75-85 miles: 50 mile ride at a easy/ moderate pace (with 1 or 2 harder bursts) and the rest is 5 mile commutes

Walking 13-23 miles: depending whether I walk or bike to work on Friday

This leaves weekends completely free and doesn’t eat into family time at all. Written down, this looks like a reasonable amount of exercise to do each week and I am ready for a couple of days rest by Friday. My running seems to be improving too.

If you do an activity once a week, it’s not enough to improve because any fitness gains are lost by the following week, right? If I’m only doing one cycling session a week that’s enough to give a fitness stimulus, but I am running on 3 days- will my cycling improve?


#2167

Where do you get the week to lose fitness gains? If its cardio fitness then 2-3 weeks is a good rule of thumb.

I would expect some transfer of running strength and fitness into your cycling. My own running has meant that getting on a bike after 2 years I’ve been able to keep up with my wife who cycles 3 times a week.


#2168

It was more losing cycling specific “leg strength” (power?) that I was wondering about. I’m not concerned, just curious.

I was sure my legs would be fucked today after running yesterday on top of Tuesday’s ride, both of which were harder than intended, but they feel good today! How easily I can cycle to work easily is my measure of cycling freshness and felt really good this morning.


#2169

Leg strength fades much more slowly. I’d think 6-8 weeks is where you would expect power to begin reduce through inactivity.


#2170

Yesterday: I’m surprised I feel as fresh as I do, maybe I will be up for intervals on Friday. I wonder what would happen if I went for a 20 mile hilly cycle on the single speed. Friday: feel fucked maybe I shouldn’t do intervals. Did intervals.

Now I’m sick.

Fanny.


#2171

Intervals were better yesterday though, despite having overdone it a bit. Times were more consistent and no drop off in speed over each interval. 0.5 mile 3 min 11 sec, 3.12 and 3.22.


#2172

Actually my legs feel surprisingly ok today- better than yesterday morning before the intervals in fact


#2173

It’s not called Delayed Onset … for nothing!

Good running :+1:


#2174

After a 30 mile ride yesterday I thought I’d treat myself to a gentle jog in the summer sun today :man_facepalming:.

What a plum, longest 5 miles of my life in sweltering heat along the Severn. All my inside moisture ended up outside.

Needed hosing down in the garden when I got back to drop my body temp :laughing:


#2175

Lol, I’ve had this week off. Mainly because of alcohol the other day mind.

Raring to go for tomorrow night though.


#2176

Skipped my run today because I was off for the bank holiday. I think I’ll drop my moderate 5k and shift the 10k I would have done today to Wednesday. Looks like a nice evening for a 50 miler tomorrow.


#2177

Didn’t really feel up to it but forced myself to do the half mile intervals- 3.11, 3.14 and 3.13 today :+1: Happy with that because my time didn’t drop off over the 3 intervals and my average time was quicker than my average last week.

10k on Wed was a touch faster with a slightly lower average heart rate- 10.24/mile


#2178

Got work travel and social stuff on next week so I’m going to have a “recovery” week and pig out a bit (a lot) :stuck_out_tongue:

Probably keep my Tues and Thurs rides, drop the 10k and intervals and do one or two 5k easy runs, probably just 1


#2179

A bit of a break due to not being able to handle my drink but squatted again just now.

Trying to do a higher, for me, rep range.

Can hardly walk


#2180

15-20 rep squats sets = manly :+1:


#2181

As well as building up my cycling miles I went out for a 5k run last night.

Legs are taking a hammering whilst I can’t lift until my cranky elbow recovers.


#2182

I did 20, 10, 10 but only with 60kg

It was hard for me, mainly my lungs/breathing but the stairs proved my legs had been worked. I’m going to build up slowly from here.


#2183

I’m also eating one meal a day, been doing it for four weeks now, although that went out the window when I was drinking.

Will see how it goes but feeling good currently.


#2184

Well done. One set of 20 saps the body and crushes your willpower, I’ve had to be very motivated to do another set within 2-3 mins and to get to 20 you’ll have to pause at the top and gulp air into your lungs.

Look forward to the DOMS :laughing: