The sun was shining, the bikes were calling and it was a chance to have a good intense training run.
I joined the Bigman after lunch and we set off into another cold but fab winter's day - something about days like today that bring out the best of Scotland.
The wind was up from yesterday and noticably from the west as we made our way over to the Fit One's to collect the roadie for the adventure. We were going to places that I didn't know and once more Bigman and I shared a 2 Ronnies conversation as he attempted to explain our route with me asking the questions he'd just answered. If that made any sense to you then I'm sure you'll understand the nature of our conversation.
On collecting the Fit One we headed down through Rosyth and on towards the Forth Bridge. I would like to say that crossing the bridge is a joy but on sunny days it is littered with kids playing, photo taking tourists and people out to have a good time. We were not out to have a good time, we were out to train (although we were having a good time!) and people kept getting in the way. Occassionally throwing themselves in front of the bikes in an effort to join the posse. It was quite a surprise that we managed to avoid the thrill seekers playing chicken as we made our way accross.
The Bigman is used to such events and shouted a warning to those in impending doom but the noise of the wind took his efforts towards the rail bridge where trains were probably stopping on hearing the shout 'BIKES'.
Once through the tourist trap we turn onto the Linlithgow Road. It was a brief encounter as we made a sharp exit onto the minor roads that lead towrads Winchburgh. The Bigman was pushing hard and I trailed along in the wind break created - we were motoring. Winchburgh is an old mining town and not an area I know very well so on arrival we turned immediately right to head back to the next village.
The chase started. Like the whacky races the Fit One set off at a fearful speed with the Bigman just behind. I missed the peleton take off and was struggling to keep vaguely in touch. The Fit One was leading out with the Bigman tucked in behind. They belted down the road assisted by teh westerly. Next thing I looked up and the Bigman was overtaking. The Fit One started to drop back and as I went past he shouted that his legs were gone. It was down to me to haul in the Bigman. I went after him. We arrived the next village and I spotted the speed gun - 27mph it boldly proclaimed - the boys wre flying.
We reached the turn for Dalmeny and set off up the short but steep hill that leads to the village. The Fit One had recovered and was leading the way shouting encouragement. It wasn't much of a hill in all truth and we were at the top without many wasted breaths.
The brige back was slightly quieter although a number of the punters that we'd seen on the way out were still making the journey back and forth. The last climb was back up to Dunfermline and we were home.
Not sure how far but a great day out. Good that the Fit one joined our tour and another day's training chalked off the board. Back to the gym tomorrow.
The good news is that the dyas are noticably longer and it's not far off spring. 7 weeks today the Cape Epic starts. I feel that I'll be ready now. Focus on diet, keep the traing up and we'll be grand for the start in March - almost next month.....
Sunday 31 January 2010
Ironman holds his mettle as fan seeks to mount his bike..............whilst he is moving!
It was a crackerjack day. Peter Glaze would have been proud to be out cycling.
The Fit One, Ironman, and Bigman were scheduled to rendezvous at 13:45 to head on a 40km loop taking in the Forth Bridge, up to Winchburgh, back through Kirkliston, Dalmeny, and back across the bridge.
As soon as they left chez Fit One, he was setting a gruelling pace on his road bike. Not sure what he had for lunch but it must have resembled rocket fuel. Clearly his back spasms were fixed and he was on fire.
Such a bright day was always going to bring out the walkers on the bridge to take in one of the finest views in the world. It was one of those fine crisp days when you could see all the way to Ben Lomond on the west coast distinctive with its 'icing coated' top against the bright blue sky.
It would appear there was something in the air today that encouraged many to feel the need to jump out in front of speeding bikes. There is a simple unwritten rule when crossing the bridge - no erratic movements and respect other users. The first incident happened when an elderly lady decided to jump 90 degrees to the left in front of the speeding Fit One. His pace was moderate however no-one would expect such a random movement. A shout of 'Bikes' caused her to look quickly to the left to be confronted by the face of The Fit One - she screamed - understandable - Bigman has done the same when waking up in bus shelter next to him on a previous adventure - a story for another day.
A few hundred yards on and a student - one of four - decides she wants to photograph her friends against the backdrop of the Forth. It clearly was not in her plans to mount the front of the bike of The Ironman however that is exactly where she nearly ended up!
It was good to be off the bridge. It is a dangerous place.
They pursued the meandering back road behind Newton and turned left to Winchburgh. At the juntion, it was another left turn towards Kirkliston with the wind on their backs. It was biting cold and good to have it pushing you along. The Fit One pressed the booster and in a moment, he accelerated faster than a speeding train. Was it a bird? Was it a train? No it was the Fit One on fire. Tucked low on the droop handle bars, with his 'signature' Jan Ulricht cadence he rocked and rolled along the road.
Bigman enjoyed the draft, a respite before the push into Kirliston. The Ironman had been spat off the back and was fighting to regain the peleton.
The Posse went through the speed gun in Kirlkliston doing 27mph, faster than last week. The Ironman had done a brilliant job of fighting his way back to join the pack as they went through the gun.
The return across the bridge was relatively uneventful, except for the family of scooters and skaters. There was one lady that had such widely split legs there was limited space on eitherside to safely pass. Going through the legs with a 'limbo dancing' cyling position looked the safest option.An interesting sight indeed and no doubt she is leveraging the benefits of Radox this evening!
The return route was up through Inverkeithing and then over the Masterton Monster. You just have to show respect and not try to turn the pedals faster than your lungs can turn oxygen into energy, otherwise, the result is disastrous and leaves a long and painful endurance climb!
A good 40 km workout. The Ironman went off to his Rock Group Practice, whilst Bigman shared a few moments with the Boss, then headed to the gym for a 90 minute workout on the bike and step machine followed by some weights and a total of 160 sit ups. The abs certainly screamed to stop. It must have done some good.
Next it was Sunday fives with Scotland No 1 in goals. The Fit One is usually in sparkling form. However, tonight someone took the fizz out of his bottle and he had to retire early. He remains Scotland's no 1 indoors. The team battled on manfully to achieve a draw. But the Fit One was missed. No-one does the cat like leaps as purrfect as The Fit One.
Tomorrow, Bigman is signed up for a spin session in Cowdenbeath. Nine hours training achieved this weekend. A good start to the week.
The Fit One, Ironman, and Bigman were scheduled to rendezvous at 13:45 to head on a 40km loop taking in the Forth Bridge, up to Winchburgh, back through Kirkliston, Dalmeny, and back across the bridge.
As soon as they left chez Fit One, he was setting a gruelling pace on his road bike. Not sure what he had for lunch but it must have resembled rocket fuel. Clearly his back spasms were fixed and he was on fire.
Such a bright day was always going to bring out the walkers on the bridge to take in one of the finest views in the world. It was one of those fine crisp days when you could see all the way to Ben Lomond on the west coast distinctive with its 'icing coated' top against the bright blue sky.
It would appear there was something in the air today that encouraged many to feel the need to jump out in front of speeding bikes. There is a simple unwritten rule when crossing the bridge - no erratic movements and respect other users. The first incident happened when an elderly lady decided to jump 90 degrees to the left in front of the speeding Fit One. His pace was moderate however no-one would expect such a random movement. A shout of 'Bikes' caused her to look quickly to the left to be confronted by the face of The Fit One - she screamed - understandable - Bigman has done the same when waking up in bus shelter next to him on a previous adventure - a story for another day.
A few hundred yards on and a student - one of four - decides she wants to photograph her friends against the backdrop of the Forth. It clearly was not in her plans to mount the front of the bike of The Ironman however that is exactly where she nearly ended up!
It was good to be off the bridge. It is a dangerous place.
They pursued the meandering back road behind Newton and turned left to Winchburgh. At the juntion, it was another left turn towards Kirkliston with the wind on their backs. It was biting cold and good to have it pushing you along. The Fit One pressed the booster and in a moment, he accelerated faster than a speeding train. Was it a bird? Was it a train? No it was the Fit One on fire. Tucked low on the droop handle bars, with his 'signature' Jan Ulricht cadence he rocked and rolled along the road.
Bigman enjoyed the draft, a respite before the push into Kirliston. The Ironman had been spat off the back and was fighting to regain the peleton.
The Posse went through the speed gun in Kirlkliston doing 27mph, faster than last week. The Ironman had done a brilliant job of fighting his way back to join the pack as they went through the gun.
The return across the bridge was relatively uneventful, except for the family of scooters and skaters. There was one lady that had such widely split legs there was limited space on eitherside to safely pass. Going through the legs with a 'limbo dancing' cyling position looked the safest option.An interesting sight indeed and no doubt she is leveraging the benefits of Radox this evening!
The return route was up through Inverkeithing and then over the Masterton Monster. You just have to show respect and not try to turn the pedals faster than your lungs can turn oxygen into energy, otherwise, the result is disastrous and leaves a long and painful endurance climb!
A good 40 km workout. The Ironman went off to his Rock Group Practice, whilst Bigman shared a few moments with the Boss, then headed to the gym for a 90 minute workout on the bike and step machine followed by some weights and a total of 160 sit ups. The abs certainly screamed to stop. It must have done some good.
Next it was Sunday fives with Scotland No 1 in goals. The Fit One is usually in sparkling form. However, tonight someone took the fizz out of his bottle and he had to retire early. He remains Scotland's no 1 indoors. The team battled on manfully to achieve a draw. But the Fit One was missed. No-one does the cat like leaps as purrfect as The Fit One.
Tomorrow, Bigman is signed up for a spin session in Cowdenbeath. Nine hours training achieved this weekend. A good start to the week.
Saturday 30 January 2010
A fist full of Dollars (cakes!)
It was a cracker morning, the sun was rising and I have no intention to repeat the tale of the tape as blogged by Bigman.
The banana break was welcome and looking on Dumyat was a joy in the winter sun.
Santiago and the Bigman chewing chewy bananas!
The proposed cycle kit is coming together and we have been revieving the initial designs. They are looking good and photo's will be available here shortly.
The coffee stop in Dollar as ever went down a storm.....
The banana break was welcome and looking on Dumyat was a joy in the winter sun.
Santiago and the Bigman chewing chewy bananas!
The proposed cycle kit is coming together and we have been revieving the initial designs. They are looking good and photo's will be available here shortly.
The coffee stop in Dollar as ever went down a storm.....
Bloggin record month
It may be an indication of mounting excitement, it may be the growth in readership, it may be the writer's improving quality - whatever the reason January has already been a record month with 43 blog posts so far. The previous record was last September when we saw 39 posts.
Keep readin and we will keep bloggin
Keep readin and we will keep bloggin
Shakin' Shantiago digs in
It was a cold and frosty morning and the sun was shining brilliantly albeit resting lazily on the horizon as the posse set off for today's expedition.
A late call off from The Fit One due to muscle spasms (attributed to his new 'go faster' swimming stroke)meant the posse was reduced to a magnificent three with Santiago making his first cycling debut of 2010.
Bigman had to be back for 13:00 to make a charity engagement and so an early start was arranged for 08:30. The Posse pelted down the cycle track towards stirling like a bullet fired from a gun. The path was crisp yet clear of ice. Santiago maintained the pace magnificently.
Close to Clackmannan village, a number of trees are lying at 45 degrees across the cycle track and likely to give any unsuspecting speeding cycling at least a good doze of whiplash and at worst a good chance of knocking them off their mount. The Head of Holes has already responded to our report on pot holes. Maybe the Head of Fallen Trees is reading this blog today. You heard it first here.
Alloa was mere blur as we cruised through the Town Centre and out the other side. The posse felt good, the lead changing frequently to tackle the head on westerly wind on behalf of the team. With the three cyclists in 'train' formation, The Ironman resembled trains of a different era as his frosty breath created the illusion of a steam train powering through the countryside. The Flying Scotsman would have been proud of such a 'head of steam'.
The suburbs of Stirling were overrun within 65 minutes of setting off from Dunfie. An impressive pace given we were all on Mountain Bikes and Santiago was having his first outing with the posse of the year.
His pleasure at maintaining the pace was only matched by his disappointment that we had no plans to stop at Corrierri's for carbing up. The Posse Ecosse is in serious training mode. Men on a mission. After a brief stop to take on Tesco's finest toffee dried bananas, it was time to do some low flying cruising along the Ochils below radar and through Menstrie and Alva before tickling through Tillicoultry.
At this point Santiago started to get the shakes in his legs. He held the pace brilliantly, the only difference being on the hills where he faded slightly.
A senior cycling member was out on his Dawes heading for Auchterarder on a magnificent day. He tried to 'hitch' a lift with Bigamn and The Ironman however he was quickly thrown off the back only to be caught by Santiago with whom he acted like a tag along until Dollar.
The 22km from Stirling to Dollar was covered in 45 minutes at an average speed of 29kph. Impressive stuff. There was time to have a quick coffee stop before the Dunfie Cycle Club arrive en masse.
Back on the bike and 24 km back to Dunfie with the Beast of Dollarbeg to be overcome. It did not feel like a hill today and the Posse glided to the top without a drop of perspiration.
The kilometres to Saline passed in no time with the chat around plans for the rest of the day.
As we approached Saline The Ironman made a breakaway and powered up the mountainous climb and forgot to stop at the Golf Club and continued to power over to Carnock. Only an ice flow across the road halted his passage as memories of his swan like dive of last week came flooding back. A strange phenomena, however with care, easily passed by. We should not have such problems in South Africa in 7 weeks time.
Dunfermline was achieved in an equally impressive time of 24 km covered in just under the hour. Whilst the over all training run may have only lasted about 3 hours, the distance covered was 80 kilometres. This is pretty acceptable as the Posse move into the final training preparations.
Bigman had agreed to participate in a community fundraising event to raise funds for four Dunfie School Kids to have the opportunity of a lifetime to go to Canada for 4 weeks later this summer. Many people had offered to 15 minutes on a spin bike as part of a fundraising exercise. It was great to be involved and was much easier than the morning expedition. The Local Press turned up to snap Bigman in action albeit he had gone under a pseudonym, someone had briefed the press.
Another outing is planned tomorrow, with The Fit One promising to set a challenging pace. No pressure then!
A late call off from The Fit One due to muscle spasms (attributed to his new 'go faster' swimming stroke)meant the posse was reduced to a magnificent three with Santiago making his first cycling debut of 2010.
Bigman had to be back for 13:00 to make a charity engagement and so an early start was arranged for 08:30. The Posse pelted down the cycle track towards stirling like a bullet fired from a gun. The path was crisp yet clear of ice. Santiago maintained the pace magnificently.
Close to Clackmannan village, a number of trees are lying at 45 degrees across the cycle track and likely to give any unsuspecting speeding cycling at least a good doze of whiplash and at worst a good chance of knocking them off their mount. The Head of Holes has already responded to our report on pot holes. Maybe the Head of Fallen Trees is reading this blog today. You heard it first here.
Alloa was mere blur as we cruised through the Town Centre and out the other side. The posse felt good, the lead changing frequently to tackle the head on westerly wind on behalf of the team. With the three cyclists in 'train' formation, The Ironman resembled trains of a different era as his frosty breath created the illusion of a steam train powering through the countryside. The Flying Scotsman would have been proud of such a 'head of steam'.
The suburbs of Stirling were overrun within 65 minutes of setting off from Dunfie. An impressive pace given we were all on Mountain Bikes and Santiago was having his first outing with the posse of the year.
His pleasure at maintaining the pace was only matched by his disappointment that we had no plans to stop at Corrierri's for carbing up. The Posse Ecosse is in serious training mode. Men on a mission. After a brief stop to take on Tesco's finest toffee dried bananas, it was time to do some low flying cruising along the Ochils below radar and through Menstrie and Alva before tickling through Tillicoultry.
At this point Santiago started to get the shakes in his legs. He held the pace brilliantly, the only difference being on the hills where he faded slightly.
A senior cycling member was out on his Dawes heading for Auchterarder on a magnificent day. He tried to 'hitch' a lift with Bigamn and The Ironman however he was quickly thrown off the back only to be caught by Santiago with whom he acted like a tag along until Dollar.
The 22km from Stirling to Dollar was covered in 45 minutes at an average speed of 29kph. Impressive stuff. There was time to have a quick coffee stop before the Dunfie Cycle Club arrive en masse.
Back on the bike and 24 km back to Dunfie with the Beast of Dollarbeg to be overcome. It did not feel like a hill today and the Posse glided to the top without a drop of perspiration.
The kilometres to Saline passed in no time with the chat around plans for the rest of the day.
As we approached Saline The Ironman made a breakaway and powered up the mountainous climb and forgot to stop at the Golf Club and continued to power over to Carnock. Only an ice flow across the road halted his passage as memories of his swan like dive of last week came flooding back. A strange phenomena, however with care, easily passed by. We should not have such problems in South Africa in 7 weeks time.
Dunfermline was achieved in an equally impressive time of 24 km covered in just under the hour. Whilst the over all training run may have only lasted about 3 hours, the distance covered was 80 kilometres. This is pretty acceptable as the Posse move into the final training preparations.
Bigman had agreed to participate in a community fundraising event to raise funds for four Dunfie School Kids to have the opportunity of a lifetime to go to Canada for 4 weeks later this summer. Many people had offered to 15 minutes on a spin bike as part of a fundraising exercise. It was great to be involved and was much easier than the morning expedition. The Local Press turned up to snap Bigman in action albeit he had gone under a pseudonym, someone had briefed the press.
Another outing is planned tomorrow, with The Fit One promising to set a challenging pace. No pressure then!
Thursday 28 January 2010
Push the limits....
As Bigman has already mentioned we met at the gym for a session tonight. I just need to correct the record. On the spin bike the RPM was rarely in the 50's as he states, in the 60's for a lot of the climb but up in the 90's for the final push. I glanced over and after 40 minutes he was pushing at a high level I witness warp speed at 112 RPM - impressive stuff.
There is no doubt that training together is beneficial. Some might say competitive but in reality healthy encouragement. In fact there is no huge benefit in one of the team to be massively fitter than the other so we work together in the spirit of encouragement and drive to perform to the best of our collective ability!
A rest day is planned for tomorrow.....
There is no doubt that training together is beneficial. Some might say competitive but in reality healthy encouragement. In fact there is no huge benefit in one of the team to be massively fitter than the other so we work together in the spirit of encouragement and drive to perform to the best of our collective ability!
A rest day is planned for tomorrow.....
Thankless Thursday
Today has been a bit of circular day for Bigman. He bounced around from meeting to meeting, from building to building, and from town to town.
And at the end of it all, he ended up back where he started.
Some days are like that. A spell at Cowdenbeath gym tonight blazed off some 350 calories on teh step maching followed by 600 calories on the bike at level 15 for 40 minutes with a 5 minute warm down but not before sprinting at more than 50 higher revs per minute for teh last 5 minutes. The heart rate was zooming, the perspiration was gushing, and the leg muscles were burning up. You could almost here Scotty from Star Trek reporting 'she's breakin up, a cannae hold her'. And then calm returned.
The Ironman wsa there to keep Bigman company and push the boundaries, to go further than infinity. OOps different movie.
A quick 100 sit ups and another 90 minutes was passed in a flash.
Tomorrow is Friday. 13 hours of exercise done this week so far. Less than last week but still up there with the target of 14 hours plus per week
And at the end of it all, he ended up back where he started.
Some days are like that. A spell at Cowdenbeath gym tonight blazed off some 350 calories on teh step maching followed by 600 calories on the bike at level 15 for 40 minutes with a 5 minute warm down but not before sprinting at more than 50 higher revs per minute for teh last 5 minutes. The heart rate was zooming, the perspiration was gushing, and the leg muscles were burning up. You could almost here Scotty from Star Trek reporting 'she's breakin up, a cannae hold her'. And then calm returned.
The Ironman wsa there to keep Bigman company and push the boundaries, to go further than infinity. OOps different movie.
A quick 100 sit ups and another 90 minutes was passed in a flash.
Tomorrow is Friday. 13 hours of exercise done this week so far. Less than last week but still up there with the target of 14 hours plus per week
Wednesday 27 January 2010
Bigman nobbles his knee
Due to a personal engagement last night, Bigman missed out on another nights training last night.
Tonight the plan was to put in a good shift to catch up and burn off some of these lawyers cakes. In the event, Scotrail conspired to 'de-rail' the plan. Having jumped off the Glasgow train and skipped across the platform to return to the Kingdom of Fife on a north bound train heading for Dunfie, the train broke down at South Gyle and then limped to the bridge whilst letting the express trains north go by.
In the end, he chugged along to the gym for 19.00.
A warm up on the step machine for 30 minutes watching the history of Scottish Munros and their 'inventor'. Did you know the In-Pin was not on his list of Munro's! That burnt off 350 calories and then onto the treadmill for 30 minutes.
Well, that was the plan. And then after 4 and half minutes his knee crumpled. First of all he started to take more of the strain on the right knee and then it became just plain silly to carry on. He assumed he had taken a knock at footie on Sunday.
Then it was a session on the weights with 100 situps closely following.
It was time to test the knee on a bike. This had been put off long enough. Would he go for level and 10 and take it 'easy' or go full pelt for level 15 and take a risk?
Plan B. Give it a go. It held.
45 minutes later and 550 calories later and the knee felt good. The harder part was getting the heart rate to stay above 150 bph. A good sign. Having made a huge puddle (and not because of doing an Ironman or even a Paula Radcliffe) it was a great session albeit Bigman will need to stay off the treadmill to allow the swelling on the kneecap to go down
49 days tomorrow, the posse ecosse flies out to South Arica. Take off 7 days for tapering and then a further 6 days rest over the six weeks and we are down to 36 more training days!
It is great to see the light nights returning.
Tonight the plan was to put in a good shift to catch up and burn off some of these lawyers cakes. In the event, Scotrail conspired to 'de-rail' the plan. Having jumped off the Glasgow train and skipped across the platform to return to the Kingdom of Fife on a north bound train heading for Dunfie, the train broke down at South Gyle and then limped to the bridge whilst letting the express trains north go by.
In the end, he chugged along to the gym for 19.00.
A warm up on the step machine for 30 minutes watching the history of Scottish Munros and their 'inventor'. Did you know the In-Pin was not on his list of Munro's! That burnt off 350 calories and then onto the treadmill for 30 minutes.
Well, that was the plan. And then after 4 and half minutes his knee crumpled. First of all he started to take more of the strain on the right knee and then it became just plain silly to carry on. He assumed he had taken a knock at footie on Sunday.
Then it was a session on the weights with 100 situps closely following.
It was time to test the knee on a bike. This had been put off long enough. Would he go for level and 10 and take it 'easy' or go full pelt for level 15 and take a risk?
Plan B. Give it a go. It held.
45 minutes later and 550 calories later and the knee felt good. The harder part was getting the heart rate to stay above 150 bph. A good sign. Having made a huge puddle (and not because of doing an Ironman or even a Paula Radcliffe) it was a great session albeit Bigman will need to stay off the treadmill to allow the swelling on the kneecap to go down
49 days tomorrow, the posse ecosse flies out to South Arica. Take off 7 days for tapering and then a further 6 days rest over the six weeks and we are down to 36 more training days!
It is great to see the light nights returning.
A muddy run in the country
It was another dank day. No sun. Little wind. Mild.
Having been on my travels I was working at home all day. A chance to catch up with the pile of stuff that needed to be done plus enjoy a run with Santiago at lunch time.
Work started badly in that I couldn't get my internet to work. It had ground to a halt - took me to 3pm to get the problem fixed. Must sack the IT department!
So Santiago appeared at 12.15 and we set off towards Dunfermline at a moderate pace. We hadn't sorted out a route but were aiming for about an hour. We shared the news of the week. Santiago was heading out swimming tonight with the Fit One and wondered if I wanted to go as well - no chance. Now I'm out of the Outlaw I don't have to swim for a while (or ever!!).
We turned towards Crossford, dodging the cars on the pavement free road, and climbed towards Dean Plantation. After a short debate we agreed to plough on into the mud of the forest. It was a difficult call but it hasn't been that wet so worth a risk and it tunred out ok. The run through the forest was all about dodging the slippy roots. We were both wary of the ups and down as the ground seemed to move away from us as we planted each foot.
We appeared out of the forest and turned towards Crossford. Keavil House Hotel proved a welcome pit stop! Didn't want to do a Paula!(Remember the famous incident in the London marathon!) Then we climbed back up a farm road before turning back to the cycle path and home.
We were out for about 75 minutes, muddy and very happy! No doubt were both in reasonable shape as I think we could have done the same circuit again.
A grand plod!
Having been on my travels I was working at home all day. A chance to catch up with the pile of stuff that needed to be done plus enjoy a run with Santiago at lunch time.
Work started badly in that I couldn't get my internet to work. It had ground to a halt - took me to 3pm to get the problem fixed. Must sack the IT department!
So Santiago appeared at 12.15 and we set off towards Dunfermline at a moderate pace. We hadn't sorted out a route but were aiming for about an hour. We shared the news of the week. Santiago was heading out swimming tonight with the Fit One and wondered if I wanted to go as well - no chance. Now I'm out of the Outlaw I don't have to swim for a while (or ever!!).
We turned towards Crossford, dodging the cars on the pavement free road, and climbed towards Dean Plantation. After a short debate we agreed to plough on into the mud of the forest. It was a difficult call but it hasn't been that wet so worth a risk and it tunred out ok. The run through the forest was all about dodging the slippy roots. We were both wary of the ups and down as the ground seemed to move away from us as we planted each foot.
We appeared out of the forest and turned towards Crossford. Keavil House Hotel proved a welcome pit stop! Didn't want to do a Paula!(Remember the famous incident in the London marathon!) Then we climbed back up a farm road before turning back to the cycle path and home.
We were out for about 75 minutes, muddy and very happy! No doubt were both in reasonable shape as I think we could have done the same circuit again.
A grand plod!
Tuesday 26 January 2010
Spin set and match
A great day to be Scottish. Well every day's a great day to be Scottish but today was extra special. Andy Murray, our dour hero, beat Rafa. He did it toe to toe and beat him up in an awesome display of power.
Talking of awesome displays of power I ventured onto the spin bike on my arrival back from Inverness. I pushed a big hill with the picture of what is to come in South Africa driving every pedal turn. An hour passed very quickly whilst watching Deal or no Deal on the telly. I find the boxes quite mesmeric. It's a daft show but very enjoyable!
I worked hard tonight and I'm feeling the benefits both in my legs and around my waist. I'm losing weight and inches around my not inconsiderable gut. I'm fairly convinced a ripped torso is lurking under a diminishing layer of the tubster!!!
Hopefully another run planned for lunchtime tomorrow with Santiago - looking forward to that....
Talking of awesome displays of power I ventured onto the spin bike on my arrival back from Inverness. I pushed a big hill with the picture of what is to come in South Africa driving every pedal turn. An hour passed very quickly whilst watching Deal or no Deal on the telly. I find the boxes quite mesmeric. It's a daft show but very enjoyable!
I worked hard tonight and I'm feeling the benefits both in my legs and around my waist. I'm losing weight and inches around my not inconsiderable gut. I'm fairly convinced a ripped torso is lurking under a diminishing layer of the tubster!!!
Hopefully another run planned for lunchtime tomorrow with Santiago - looking forward to that....
Another day on the treadmill...
Inverness is a fab city. It's my place of birth which in itself will make it memorable in future in the same way that if you're born in Linlithgow you will know it was the birth place of Mary Queen of Scots. This is a fact I've known for a while but was once more reminded of this morning on a visit to meet West Lothian's very helpful Planning Department.
It been a day in the car and in meetings. Except I managed to get to the gym for an hour this evening. When I say the gym I exaggerate, I mean the few bits and pieces scattered around the small, sweaty room that was titled the gym in the hotel in which I reside.
I'm not entirely certain of the hoteliers code for meaning but my initail abode tonight was a windowless room with all the character of Cell Block H. On mentioning this to the reception I was initially advised it was the only room in the hotel available, on offering to sleep in the lounge I managed to get a room with a view. View might be a generous description but anything with a window, daylight and that could be seen out of passed in my opinion.
So to the gym.
I was looking forward to a good session. The Bigman is fitter and stronger than me. Not a point to look on me with pity but a challenge to aspire to the same level. He'll wait for me in any event but I really don't want him to have to wait too long! So it was down to the gym knowing he was in with the lawyers. Not sure who burned more calories but at least I had fun doing it!
The gym was soul-less, soul-less in an Ian Rankin sort of Rebus murder mystery sort of way. It had a few machines but in a process of trial and error it proved fewer machines were working properly than in a Morris Marina factory mid seventies. Eventually I worked out with a Sherlock Holmes efficiency that only the running machine really worked.
So after a few weights while watching someone else on the only really working bit of kit I stumbled onto the running machine. Would my knee hold up? Would I crumble? Would I fall?
Nope I ran. I ran well. I set off at a steady 7.5mph and then built up to 9.0mph intervals. It was a fab session and I only feel sorry for the 2 girls I held the door open for after I'd finished the session. It had the humindity of a Burmese jungle by the time I'd finished but I was happy.
I met a great friend for dinner in Inverness tonight which was fab and I feel ready to tackle the meetings that lie ahead.
Gym session at home tomorrow - can't wait - it's a drug.....
It been a day in the car and in meetings. Except I managed to get to the gym for an hour this evening. When I say the gym I exaggerate, I mean the few bits and pieces scattered around the small, sweaty room that was titled the gym in the hotel in which I reside.
I'm not entirely certain of the hoteliers code for meaning but my initail abode tonight was a windowless room with all the character of Cell Block H. On mentioning this to the reception I was initially advised it was the only room in the hotel available, on offering to sleep in the lounge I managed to get a room with a view. View might be a generous description but anything with a window, daylight and that could be seen out of passed in my opinion.
So to the gym.
I was looking forward to a good session. The Bigman is fitter and stronger than me. Not a point to look on me with pity but a challenge to aspire to the same level. He'll wait for me in any event but I really don't want him to have to wait too long! So it was down to the gym knowing he was in with the lawyers. Not sure who burned more calories but at least I had fun doing it!
The gym was soul-less, soul-less in an Ian Rankin sort of Rebus murder mystery sort of way. It had a few machines but in a process of trial and error it proved fewer machines were working properly than in a Morris Marina factory mid seventies. Eventually I worked out with a Sherlock Holmes efficiency that only the running machine really worked.
So after a few weights while watching someone else on the only really working bit of kit I stumbled onto the running machine. Would my knee hold up? Would I crumble? Would I fall?
Nope I ran. I ran well. I set off at a steady 7.5mph and then built up to 9.0mph intervals. It was a fab session and I only feel sorry for the 2 girls I held the door open for after I'd finished the session. It had the humindity of a Burmese jungle by the time I'd finished but I was happy.
I met a great friend for dinner in Inverness tonight which was fab and I feel ready to tackle the meetings that lie ahead.
Gym session at home tomorrow - can't wait - it's a drug.....
Monday 25 January 2010
When work gets in the way
Bigman was not able to get to the gym tonight as he was 'tied up' in a lawyers office until 21:00.
This is not good news for training.
The good news is that you are are one of 1500 magnificent bloggers following our epic journey.
Please give generously to a fantastic charity seeking to give less fortunate children more choices in life!
This is not good news for training.
The good news is that you are are one of 1500 magnificent bloggers following our epic journey.
Please give generously to a fantastic charity seeking to give less fortunate children more choices in life!
Sunday 24 January 2010
What's that thing comin' over the hill? Is it a Bigman
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Eight weeks today and the big race begins. That means we have less than 7 weeks training time, allowing for taper time of one week. Assuming one day off per week, we are down to 41 training days to go. So every day counts.
Today, Bigman wand The Fit One were heading across the Forth Bridge to 'bag' some miles. They were accompanied by the Posse Ecosse official and professional event photographer www.fettimages.co.uk (alias The Wingman). The Posse headed up to Newton after crossing the bridge and climbed the hill at a ferocious pace. The Fit One was on his Roadie and set a cracking pace for Bigman to chase on the Trek 6500. It felt good. At Newton, they turned left and headed for Winchburgh and then back to Kirkliston and onto Dalmeny. As they cruised into Kirkliston the speed camera flashed 26mph. impressive afeter blasting up the hill. The climb back over to the bridge is one where you just have to dig in, safe in the knowledge this is an investment that will pay dividends when the Posse Ecosse hit The Witches Hat stage of Day 3 in the Cape epic 2010.
With Bigman keen to hit the gym for a session before footie, coffee stop arrangements were cancelled and the duo powered on back to the bridge. The Wingman only just managed to get back to the bridge before the duo had completed the crossing. There were many potential future generation Ironmen on the bridge resplendent on little bikes with stabilisers. Bigman wondered whether we should buy a set for The Ironman as he is still falling off his bike at his age!
After the bridge, it a quick wheech over Inverkeithing and on to the Masterton Monster. Bigman just wound it in, keeping the heartbeat consistent. And then we were back in Dunfie.Another 40 km nearer South Africa.
Just time for a quick change of gear and over to Cowdenbeath to watch Ski Sunday from The Hannenkalm in Kitzbuel, Austria whilst striding outnon teh step machine. It is 30 years since Bigman spent 2 fantastic weeks burning both ends of the metaphoric candle skiing hard during the day and disco dancing by night. Scary thought on reflection. The style has not improved much in skiing or disco dancing. Moving on.
A scalp for Age Concern today with Didier Cushe at the ripe old age of 35 won the race. He won in 1998 and then in 2008 and was in cracking form to pull of another win today. Maybe it is a sign. Armstrong last year, Cushe in skiing this year, could this be the year of Ironman and Bigman on the podium?
30 minutes on the step machine blew away the caramel and apple pie from yesterday with 350 calories followed by 500 calories on the treadmill, interspersed with some weights. These are really helping the efficiency of breathing when climbing.
And then the final hour of the day was in the fives footie. It was a bit of a tense affair and in the end Bigman and his team were well thrashed. His team were playing with a quality front four. The problem with a quality front four in fives is that it does not leave many players for defense, even if you do have Scotland's number one indoor keeper (The Fit One) pouncing catlike from left to right and back again.
And so the sun goes down on another weekend with Posse Ecosse. It all starts again tomorrow night with Spin at Cowdenbeath after a gym session. Bigman is really really really looking forward to it!Honest
Fitness test at 6pm....
After a restless night I took the decision to rest the knee this morning.
I am however planning a spin session at 6pm this evening to test my recovery progress and keep the healing process moving forward. Running is certainly out of the question but a spin session should be just fine.
This afternoon sees me off to practice with my band Father Jack which will get me bouncing around on said knee and hopefully aide a fast recovery....
I am however planning a spin session at 6pm this evening to test my recovery progress and keep the healing process moving forward. Running is certainly out of the question but a spin session should be just fine.
This afternoon sees me off to practice with my band Father Jack which will get me bouncing around on said knee and hopefully aide a fast recovery....
Saturday 23 January 2010
Ground control to major John.....
What a cracking day.
I was late, very late. Instead of meeting the posse at the usual junction a quick call was made to the Bigman to move the meet point to the Saline / Knockhill junction.
I blasted up the hill through Saline and on to the junction adopting my best tri riding position on the imaginary tri bars. I was flying but had sadly toasted my legs by the time I met up with the Bigman and Fit One.
We were off, Perth was calling with some great climbs and a 60 mile round trip. We climbed Knockhill at a steady pace sharing the stories of the week. We crested Knockhill without the hint of a race. It appeared that no king of the mountains would be established today.
The Fit One generally led us out on his roadie occasionally turning back to check progress and how we were feeling. He was feeling strong after a 5 week lay off. The Bigman and I trailed behind knowing it was going to be a long day in the saddle and slightly envious of the narrow wheels!
We passed through Yetts O Muckhart - the Fit One told me a few weeks ago what it meant and I've forgotten so that will have to wait for another day. We reached the junction with the Dunning road and a 4 wheel off roader stopped and wound down his window - 'watch the black ice' he warned adding 'there's loads of it'. The amigos weren't concerned - the roads were black, the snow melted and it was above freezing. Was this just to keep us of his road!
Sadly as we climbed the snow increased and it wasn't long before we hit our first patch of ice. It was slippy. Undetered we (snow) ploughed on. Climbing further into the hills the ice patches got worse. I stopped and took the picture of the boys.....
They went ahead as I packed away my phone and pedalled to catch up. I was coasting up behind them when the Fit One's pump fell off, I swerved to avoid it and next thing ground control was calling. It all happened in slow motion and the ground approached slowly to meet my knee. Full impact. It was a painful reminder of a fall. Anyway the road looked like a road but was cunningly disguised as a sheet of ice. Solid ice.
The Fit One suggested that I stick my knee in the snow immediately which on reflection would have been exactly the right thing to do. I didn't and after wheeling off the icy road the decision was made to turn back and head to Stirling. I flirted with the idea of heading home albeit briefly and decided that there was a good chance that I'll come off my bike during the Cape Epic and this was good practice for such an event.
We gingerly made our way of the slopes and were all grateful to see the main road again. So we turned towards Stirling and into the wind. The Bigman was a powerhouse today with the Fit One and him moving ahead on the road and me breathing hard trying to stay with the roasting pace. The Bigman was pushing it, pushing it very hard. Today was a fitness test and he passed with flying colours.
Coffee and a bun at Corrieres cafe in Bridge of Allen was very welcome. It gave me a minute to switch my overshoes onto the right feet!
Then it was back out to make our way home. It had been a peaceable ride with no racing until the final hill. Without a word being said the three amigo's wound the pace up. I was first off the back leaving the Fit One and Bigman to see it out. Wheel for wheel the battle continued. Next thing the Bigman shouts 'can you keep it up, can you keep it up!' - the Fit One drifted back and victory, with a huge punch of the air, was the Bigman's. It was epic!
50+ miles done. 7 weeks to go. The posse are in full training mode.
It's going to be a tough 7 weeks but as the weeks go by and the body grows accustomed to constant training we're both more confident that we'll make it to day 8 in the Laurensford Estate!
Ironman felled by 'friendly fire' incident
The forecast was foggy, the temperature freezing, and the tempo frenetic!
The Three amigos were due to ride out as the sun was rising in the east and the last whisps of fog tumbled away to the east in the growing westerly breeze.
When the fog had finally cleared there was only two amigos. The Ironman had slept in!
Not quite the stuff of spaghetti westerns but this is Fife.
A quick call from the Ironman and the rendezvous was re-established. The Fit One and Bigman were united with the Ironman.
It has been 5 weeks since the Fit One had been out on his bike and so this would be a test of how much the swimming had maintained his base fitness.
The plan was to head to Perth, (Scotland)via Scotland's best kept secret glen on the road to Dunning from Yetts of Muchart. The Fit One was on his road bike whilst Ironman and Bigman continued to become re-acquainted with the saddles of their respective MTB's. The Ironman was sporting his new waterproof shorts - without the Pierre Cardin designer belt. Unlikely to be a blow up on Mont VeKnockhill today.
It was good to be out as a larger group again and there was lots of chatter. As they approached the entrance to the glen, a local in a 4X4 advised there was black ice on the road. But The Three Amigos are fearless and were not put off by the warning.
Onward they pressed taking care when crossing the frozen rivers traversing the road. The Fit One had lost his pump to the road once already and replaced it. Some miles into the glen he 'discharged' the pump again. This time it flew in the direction of the Ironman who, unbeknown to everyone, happened to be finely balanced on black ice. The trajectory was enough to send the finely balanced Ironman into a less than finely balanced spreadeagle position. The fall was like something from the movies. In reality it only took seconds, but in felt like hours. Hands flaying, legs tossed about like clothes in a washing machine and then it was over. An eyrie silence fell on the scene. Bigman waited for movement, concerned that the kiss of life may be required. And then he groaned. There was life in the Ironman.
The Fit One, using all his medical knowledge suggested sticking the damaged knee in the ice at the side of the road. It seemed like a reasonable idea, if he had planned to be there all day!
It was decided to abandon Perth as the four mile down hill into Dunning would not be any safer. Instead, the posse headed back to Yetts, then Dollar, and along the foot hills to Stirling.
A carb stop was agreed at Corrierri's. You must recall thees guys are in serious training. This means discipline around diet. That meant it was critical Bigman dived into a caramel and apple pie drowned in vanilla ice cream. It was magnificent. Duracell, we missed you!
After some debate, the return route was via Tullibody and Alloa then up to Forestmill and back via Saline. A fair pace was maintained and The Ironman rode off any risk to stiffening up of the leg. He had planned to return home via an alternative route. However when Bigman suggested that he would understand if Ironman was not fit to climb the Saline hill, The Ironman climbed the Saline Hill. He is The Ironman.
At the final climb of the morning testorone was in the air. There had been no sprints so far and the drone of the Ironman's stead was increasing just behind Bigman. Ironman was heard to encourage The Fit One to attack the Bigman ( as if he had not done enough attacking with the Excocet pump). He drew along side The Bigman,a wide grimace linked his ears. Bigman politely enquired whether he could sustain the pain, and in an instant he was gone, leaving Bigman to whoop and smash the air with joy. It felt good. The boys were back and it was a fantastic day.
Later on that day, Bigman met Ironman in the supermarket. Ironman rolled up his trouser leg to reveal his knee cap.Assuming this was a new Posse ritual Bigman rolled up his trouser leg to reveal his knee cap. The other shoppers merely assumed it was a meeting of the masons.
Hopefully a few more miles will get added tomorrow to circa 100k today.
The Three amigos were due to ride out as the sun was rising in the east and the last whisps of fog tumbled away to the east in the growing westerly breeze.
When the fog had finally cleared there was only two amigos. The Ironman had slept in!
Not quite the stuff of spaghetti westerns but this is Fife.
A quick call from the Ironman and the rendezvous was re-established. The Fit One and Bigman were united with the Ironman.
It has been 5 weeks since the Fit One had been out on his bike and so this would be a test of how much the swimming had maintained his base fitness.
The plan was to head to Perth, (Scotland)via Scotland's best kept secret glen on the road to Dunning from Yetts of Muchart. The Fit One was on his road bike whilst Ironman and Bigman continued to become re-acquainted with the saddles of their respective MTB's. The Ironman was sporting his new waterproof shorts - without the Pierre Cardin designer belt. Unlikely to be a blow up on Mont VeKnockhill today.
It was good to be out as a larger group again and there was lots of chatter. As they approached the entrance to the glen, a local in a 4X4 advised there was black ice on the road. But The Three Amigos are fearless and were not put off by the warning.
Onward they pressed taking care when crossing the frozen rivers traversing the road. The Fit One had lost his pump to the road once already and replaced it. Some miles into the glen he 'discharged' the pump again. This time it flew in the direction of the Ironman who, unbeknown to everyone, happened to be finely balanced on black ice. The trajectory was enough to send the finely balanced Ironman into a less than finely balanced spreadeagle position. The fall was like something from the movies. In reality it only took seconds, but in felt like hours. Hands flaying, legs tossed about like clothes in a washing machine and then it was over. An eyrie silence fell on the scene. Bigman waited for movement, concerned that the kiss of life may be required. And then he groaned. There was life in the Ironman.
The Fit One, using all his medical knowledge suggested sticking the damaged knee in the ice at the side of the road. It seemed like a reasonable idea, if he had planned to be there all day!
It was decided to abandon Perth as the four mile down hill into Dunning would not be any safer. Instead, the posse headed back to Yetts, then Dollar, and along the foot hills to Stirling.
A carb stop was agreed at Corrierri's. You must recall thees guys are in serious training. This means discipline around diet. That meant it was critical Bigman dived into a caramel and apple pie drowned in vanilla ice cream. It was magnificent. Duracell, we missed you!
After some debate, the return route was via Tullibody and Alloa then up to Forestmill and back via Saline. A fair pace was maintained and The Ironman rode off any risk to stiffening up of the leg. He had planned to return home via an alternative route. However when Bigman suggested that he would understand if Ironman was not fit to climb the Saline hill, The Ironman climbed the Saline Hill. He is The Ironman.
At the final climb of the morning testorone was in the air. There had been no sprints so far and the drone of the Ironman's stead was increasing just behind Bigman. Ironman was heard to encourage The Fit One to attack the Bigman ( as if he had not done enough attacking with the Excocet pump). He drew along side The Bigman,a wide grimace linked his ears. Bigman politely enquired whether he could sustain the pain, and in an instant he was gone, leaving Bigman to whoop and smash the air with joy. It felt good. The boys were back and it was a fantastic day.
Later on that day, Bigman met Ironman in the supermarket. Ironman rolled up his trouser leg to reveal his knee cap.Assuming this was a new Posse ritual Bigman rolled up his trouser leg to reveal his knee cap. The other shoppers merely assumed it was a meeting of the masons.
Hopefully a few more miles will get added tomorrow to circa 100k today.
Thursday 21 January 2010
A sweet day....
Today was fab. I collected my Doctors line that is necessary to be able to compete in the Cape Epic. My Doc is fab - he's a biker so we swop stories of routes and training will he fixes the bits of me that fall apart from time to time!
This evening as the Bigman has already told the three amigo's met up in Cowdenbeath for a set at the gym. I'm quite envious of the local South Africans enjoying summer evenings and warm bike rides especially as we slog it out on the gym equipment.
Tonight the Bigman stretched all of his banking skills to re-calculate the number of days training left, based on 6 weeks prior to taper and 6 days a week training we had, and this is where he took some time, eh 36 days of training. It was mathematic genius. So only 36 days - I suggested that we were fit already. Not fit enough was the response.
The Fit One and I blethered over the spin bike chatting through triathlon, sportives and swimming. As we chatted, a glance over to my left revealed the Bigman playing cards on the computer.
Personally I feel in good shape although not in good enough shape to make a stealth visit to inspect the course. Apparently snce the route was announced a large number of riders have been breaking the rules and biking sections of the course. This is illegal and the organisers have promised to be vigilant and throw out offenders. A policy the Scottish posse entirely agrees with!!
Tomorrow's a rest day for me as well unless my anticipated parcel arrives and I get out at lunchtime - we'll see.
This evening as the Bigman has already told the three amigo's met up in Cowdenbeath for a set at the gym. I'm quite envious of the local South Africans enjoying summer evenings and warm bike rides especially as we slog it out on the gym equipment.
Tonight the Bigman stretched all of his banking skills to re-calculate the number of days training left, based on 6 weeks prior to taper and 6 days a week training we had, and this is where he took some time, eh 36 days of training. It was mathematic genius. So only 36 days - I suggested that we were fit already. Not fit enough was the response.
The Fit One and I blethered over the spin bike chatting through triathlon, sportives and swimming. As we chatted, a glance over to my left revealed the Bigman playing cards on the computer.
Personally I feel in good shape although not in good enough shape to make a stealth visit to inspect the course. Apparently snce the route was announced a large number of riders have been breaking the rules and biking sections of the course. This is illegal and the organisers have promised to be vigilant and throw out offenders. A policy the Scottish posse entirely agrees with!!
Tomorrow's a rest day for me as well unless my anticipated parcel arrives and I get out at lunchtime - we'll see.
The Ironman is coool
It was a treble tonight with The Fit One, Ironman, and Bigman once again racing against the virtual clock. The Fit One has developed a race programme for the spring and summer and has built a training run in the North East of Scotland during February.
Apparently he is having ski extensions on the road bike to act as stabilisers as he slams down the Cockbridge to Tomintoul road faster than Bode Miller!
The usual circuit started with 30 minutes on the treadmill burning up 350 calories and getting the heart rate up. The Ironman was going for it from the start reaching level 17 in a couple of minutes. Steam was rising from his locality. Not sure whether it was from Ironman or the machine.
Next it was onto the running machines and a healthy 30 minutes at 150 bpm and 7.5 miles per hour. Another 450 calories fried in the passage of time to pretty awful Brit music???
A routine on teh weights to build core and the obligatory 100 sit ups and then onto the bike. 40 minutes at level 15 from the off. Children were asking if they could play in the pool, there was so much sweat on the floor! Meanwhile the Ironman was the cool man with Little more than a single drop of perspiration on his floor area. He could be come The Iceman. Another 500 calories burnt bringing the grand total to 1300 calories to end the training week.
Over the last 6 days, Bigman has trained for 14 hours so tomorrow is a day of rest with it all starting again on Saturday with another 100km bike ride planned.
Apparently he is having ski extensions on the road bike to act as stabilisers as he slams down the Cockbridge to Tomintoul road faster than Bode Miller!
The usual circuit started with 30 minutes on the treadmill burning up 350 calories and getting the heart rate up. The Ironman was going for it from the start reaching level 17 in a couple of minutes. Steam was rising from his locality. Not sure whether it was from Ironman or the machine.
Next it was onto the running machines and a healthy 30 minutes at 150 bpm and 7.5 miles per hour. Another 450 calories fried in the passage of time to pretty awful Brit music???
A routine on teh weights to build core and the obligatory 100 sit ups and then onto the bike. 40 minutes at level 15 from the off. Children were asking if they could play in the pool, there was so much sweat on the floor! Meanwhile the Ironman was the cool man with Little more than a single drop of perspiration on his floor area. He could be come The Iceman. Another 500 calories burnt bringing the grand total to 1300 calories to end the training week.
Over the last 6 days, Bigman has trained for 14 hours so tomorrow is a day of rest with it all starting again on Saturday with another 100km bike ride planned.
Running on ice!!!!
The last few days have generally evolved around the same pattern of work then training. Tuesday and Wednesday proved a slight exception.
Tuesday I was in Fort William. The weather was fairly clear but patchy ice is still in evidence. So after some debate the shorts and T shirt were thrown into the bag. The meeting was finished by half one and I was feeling the need to break before the 2 and a half hour drive home. So Fort William leisure centre was calling me.
It's a good wee gym with the benefit of being quiet at that time with only a few others sweating off another pound of turkey. Moonwalker told me that the average weight gain over the festive period in UK is around 1 stone. I was gobsmacked by this but interestingly the Radio Forth breakfast show DJ's all did a weigh in at the start of December and then again in January and all three of them had put on more than one stone. Interesting but absolutely irrelevant fact!
So I ran in the gym. I felt tired - don't know why just a little jaded but I ploughed on and did my usual interval session.
Yesterday, Santiago came over at lunch time and we set for an hour around the west fife villages. The plan was up to Blairhall, down to the cycle track and then back to Carnock via the Col.
It was good to catch up. His Paris marathon training is in full swing and he is starting the journey to becoming a fellow Ironman in August - it's some journey and one that I don't feel the need to repeat. Anyway the craic as always with Santiago was good and we shared tales of our recent training exploits and planned race events.
The cycle path was an ice fest and we danced our way fearful of pulling a muscle on the slippy surface. Nevertheless when offered the opportunity to back on the Santiago wanted to stick it out and achieve the planned goal. So we danced on like 2 lycra clad skaters looking not disimilar to Todd Carty from last year's dancing on ice. We didn't make a graceful pair and I'm sure the judges would have given us very poor scores. (Boo as appropriate!)
After slip sliding away the nearest we were going to get to heaven was a hard surface on the Col Du Carnock. On a bike it looks imposing but on foot it's a nightmare. It's the hill that just keeps giving. The slope get steeper as you reach the top. We pushed hard in a vein effort to look comfortable and were both breathing hard by the top - it was a good effort if I say so myself and gave me a personal measure of my fitness as I remember how bad I felt last time on the same hill. There is no doubt the fitness is building.
Gym session with the Bigman in Cowdenbeath tonight with a planned meet at 7pm for anyone else wishing to join the posse for an intense work out.
Going to be a cracker!
Tuesday I was in Fort William. The weather was fairly clear but patchy ice is still in evidence. So after some debate the shorts and T shirt were thrown into the bag. The meeting was finished by half one and I was feeling the need to break before the 2 and a half hour drive home. So Fort William leisure centre was calling me.
It's a good wee gym with the benefit of being quiet at that time with only a few others sweating off another pound of turkey. Moonwalker told me that the average weight gain over the festive period in UK is around 1 stone. I was gobsmacked by this but interestingly the Radio Forth breakfast show DJ's all did a weigh in at the start of December and then again in January and all three of them had put on more than one stone. Interesting but absolutely irrelevant fact!
So I ran in the gym. I felt tired - don't know why just a little jaded but I ploughed on and did my usual interval session.
Yesterday, Santiago came over at lunch time and we set for an hour around the west fife villages. The plan was up to Blairhall, down to the cycle track and then back to Carnock via the Col.
It was good to catch up. His Paris marathon training is in full swing and he is starting the journey to becoming a fellow Ironman in August - it's some journey and one that I don't feel the need to repeat. Anyway the craic as always with Santiago was good and we shared tales of our recent training exploits and planned race events.
The cycle path was an ice fest and we danced our way fearful of pulling a muscle on the slippy surface. Nevertheless when offered the opportunity to back on the Santiago wanted to stick it out and achieve the planned goal. So we danced on like 2 lycra clad skaters looking not disimilar to Todd Carty from last year's dancing on ice. We didn't make a graceful pair and I'm sure the judges would have given us very poor scores. (Boo as appropriate!)
After slip sliding away the nearest we were going to get to heaven was a hard surface on the Col Du Carnock. On a bike it looks imposing but on foot it's a nightmare. It's the hill that just keeps giving. The slope get steeper as you reach the top. We pushed hard in a vein effort to look comfortable and were both breathing hard by the top - it was a good effort if I say so myself and gave me a personal measure of my fitness as I remember how bad I felt last time on the same hill. There is no doubt the fitness is building.
Gym session with the Bigman in Cowdenbeath tonight with a planned meet at 7pm for anyone else wishing to join the posse for an intense work out.
Going to be a cracker!
Wednesday 20 January 2010
Biking on Ice
It is not a new reality TV show, rather it was alive experience on teh first Dark Knoights Outing of teh year. Part of the cycle track on the traditional route had not yet shed its ice.
Knight Rider did an excellent job of gliding his machine across the fozen expanse without so much as a waiver.
A small posse of three including Bigman and The Wee Yin ventured out on a chilly over cast night.
It was agreed that if Col du Cleish was ice covered, we would head back down. Little did we expect it to start snowing whilst we were cresting the Col. The temperature dropped dramatically and we were in teh midst of a blizzard. The road surface had pockets of ice which could safely be navigated but it was cold.
For Bigman it provided a pleasant change from in teh gym, however it did highlight the benefits of being indoors on such an evening. A wee 20 miles clocked up as a further investment to the CApe Epic and one less training night.
We are getting close to less than 50 training opportunities before the BIG One
Knight Rider did an excellent job of gliding his machine across the fozen expanse without so much as a waiver.
A small posse of three including Bigman and The Wee Yin ventured out on a chilly over cast night.
It was agreed that if Col du Cleish was ice covered, we would head back down. Little did we expect it to start snowing whilst we were cresting the Col. The temperature dropped dramatically and we were in teh midst of a blizzard. The road surface had pockets of ice which could safely be navigated but it was cold.
For Bigman it provided a pleasant change from in teh gym, however it did highlight the benefits of being indoors on such an evening. A wee 20 miles clocked up as a further investment to the CApe Epic and one less training night.
We are getting close to less than 50 training opportunities before the BIG One
Tuesday 19 January 2010
Bigman 'Keeps on believin'
Day 4 of the training week and it looked like going it was going to be a long and hard night. Bigman headed for Cowdenbeath gym with a positive mental attitude that he was going to enjoy the evening. Today had been a testing day in the workplace and some exercise would burnt off that pent up need for physical activity whilst 'tied' to a desk.
He started with 30 minutes on the step machine whilst catching up with the news. 350 calories less and 30 minutes later on it was time to hit the weight regime. Bouncing long the row of machine stood in a line like soldiers he polished off 3 repitions of each building the core muscles and then a treadmill became spare.
It is fascinating how some music is very good to exercise with the beat and other stuff is just absolute rubbish. You would be as well switching off. The lyrics that caught the imagination this week was from Don't Stop beleivin' by Glee Cast. The speed was a gentle 7mph with average heart beat at 147bpm and gallons of sweat dispersed! It was a good 3o minute workout.
And then, it was onto the bike. Still feeling good, Bigman went for it. 40 minutes at level 15 and a steady rhythm of 60 revs per minute. It got tough and then it just got tougher. Always at the back of his mind was the payback in just over 8 weeks time when the Posse Ecosse will be in South Africa for the BIG ONE.
A good 140 minute workout. If it continues to remain above freezing, it may be possible to return to the Dark Knight Riders on a Wednesday night tomorrow. Watch this space. We have now stepped up our efforts to raise funds so please read the banner and give generously.
It's your pound that counts folks!
He started with 30 minutes on the step machine whilst catching up with the news. 350 calories less and 30 minutes later on it was time to hit the weight regime. Bouncing long the row of machine stood in a line like soldiers he polished off 3 repitions of each building the core muscles and then a treadmill became spare.
It is fascinating how some music is very good to exercise with the beat and other stuff is just absolute rubbish. You would be as well switching off. The lyrics that caught the imagination this week was from Don't Stop beleivin' by Glee Cast. The speed was a gentle 7mph with average heart beat at 147bpm and gallons of sweat dispersed! It was a good 3o minute workout.
And then, it was onto the bike. Still feeling good, Bigman went for it. 40 minutes at level 15 and a steady rhythm of 60 revs per minute. It got tough and then it just got tougher. Always at the back of his mind was the payback in just over 8 weeks time when the Posse Ecosse will be in South Africa for the BIG ONE.
A good 140 minute workout. If it continues to remain above freezing, it may be possible to return to the Dark Knight Riders on a Wednesday night tomorrow. Watch this space. We have now stepped up our efforts to raise funds so please read the banner and give generously.
It's your pound that counts folks!
Monday 18 January 2010
Monday night blues
It's Monday. Such a short sentence with so much meaning especially if you are on a training regime.
A text from The Fit One in the afternoon advising he would miss Spinn8ing tonight after pulling a tendon. It would be a solo session.
Bigman was about to head home from the train station at Inverkeithing at 18:50 when a call came from Ironman saying he was going spinning at Cowdenbeath. The plan had been to go home have something to eat then head to spinning for a bit of training variety.
A quick decision meant it was straight to the gym for a warm up on the step machine. Even before the radiowaves had disappeared into the ether, Ironman was back on the blower to cancel his arrangements - work got on the way.
His original call was enough to inspire an extra 45 mins of gym work - 30 minutes on the step machine and 15 minutes on a range of weights.
The spin class was murder. Why does 45 seconds always feel like 45 minutes when you are counting down to the end of the track. Several times Bigman imagined this was the Witches Hat stage in the Cape Epic.
Another night closer to the Cape Epic and one less training night to go. With one night off per week, that means there are only 52 more training days until the bikes are packed and shipped.
Not long in the scheme of things, and the pay back will be immense.
A text from The Fit One in the afternoon advising he would miss Spinn8ing tonight after pulling a tendon. It would be a solo session.
Bigman was about to head home from the train station at Inverkeithing at 18:50 when a call came from Ironman saying he was going spinning at Cowdenbeath. The plan had been to go home have something to eat then head to spinning for a bit of training variety.
A quick decision meant it was straight to the gym for a warm up on the step machine. Even before the radiowaves had disappeared into the ether, Ironman was back on the blower to cancel his arrangements - work got on the way.
His original call was enough to inspire an extra 45 mins of gym work - 30 minutes on the step machine and 15 minutes on a range of weights.
The spin class was murder. Why does 45 seconds always feel like 45 minutes when you are counting down to the end of the track. Several times Bigman imagined this was the Witches Hat stage in the Cape Epic.
Another night closer to the Cape Epic and one less training night to go. With one night off per week, that means there are only 52 more training days until the bikes are packed and shipped.
Not long in the scheme of things, and the pay back will be immense.
Sunday 17 January 2010
The Hole Truth
Never under estimate the power of the web. A high ranking civil servant has made contact about the comment on yesterday's blog. Apparently he is well connected with the Head of Holes in Clackmannan Council and if we report the location of the holes, he will ensure they are filled immediately.
Now that is service!
Now that is service!
Bigman given Police protection from crowds
The day started well. Bigman enjoyed a healthy dose of Porridge, made to Duracell specification complete with the full fat milk, to face into the day ahead. With only 8 training weeks left and the recent 'ice age' experience, it was important to maximise training opportunities.
First it was onto the Trek 6500 and down to the Forth Bridge. It was a cracking sunny day with a fresh breeze out of the South which would aid the return journey. Loads of people were out walking and cycling enjoying the fantastic view from the bridge. Bigman got a little practice with 'portage', carrying his bike as the east carriageway was closed without warning. This meant carrying the bike down the steps under the bridge and back up the other side. A mere irritant however an investment in an exercise that will be required in South Africa.
The climb up to Newton was gradual and measured on the Polar Heart Rate Monitor keeping it to a steady 150 beats per minute. A left turn at Newton head off to Winchburgh and then it was time to return to the bridge and over the climb into Inverkeithing. As he dropped down to the railway station, the local traffic police were stopping traffic on the roundabout to allow Bigman to cruise through without stopping. There was much shouting and waving from onloookers as Bigman flew past. Out of the corner of his eye, he could see two large lorries with extra wide pipe loads. Bigman imagined they were envious of the posse receiving such special treatment.
And then onto the Masterton Monster. It is some time since he was last on this climb. It is only a hundred turns of the pedal however is a significant gradient to be respected if you don't want to risk blowing up. 40 km completed in less than 2 hours and the heart Rate Monitor reads an average of 139 bph.
A quick cup of coffee and some carbing up on a caramel slice and then off to the gym for a 75 minute routine before the weekly five - a-side commence.
Starting off with 30 minutes on the step machine burns off a nice 350 calories at average 140 bpm. It's funny how you can learn from different sports. Bode Miller of the US was competing in the Wengen Downhill World Cup Competition ( on screen as Bigman pounds the virtual miles). He had blasted the top section of the course and was well ahead on the lower slopes. As he approached the finishing line he 'blew up ' and had no energy left and the race was lost. It is a salient lesson that a race is until the finishing line and competing 80 % well is not good enough. It is all about pacing yourself. Hence the focus on measurement by Heart Rate Monitor. Wengen was the place Bigman went to celebrate hi big four Oh and so as teh BIG five oh crashed towards him it brings a bit of reflective thinking - where has the time gone?
A serious of weights and the obligatory 100 sit ups then it is on to the bike for 30 minutes of level 15 for 15 minutes and then a wind down for the last 15, however it turns into a 10 minute sprint at 100 revs per minute and a five minute warm down. A further 300 calories burnt and an average 141 bpm on the heart rate monitor. In teh summary information he is pleased to note that the average spped was 14mph notwithstanding the resistance level. Lady Gaga did her bit to inspire a solid performance. Maybe he should invest in a new CD?
And then it is on to the fives. It was great to see The Doc turn up for the footie. The Ironman also made a cameo appearance however left to do a session on the treadmill. His skill was missed on the wing however Duracell was on superb form with a range of shimmie's. The Fit One also proved why he is Scotland's number one in goals.
It has been a great training day. four hours of varied routine building a range of muscle groups and working on the aerobic strength.
Tomorrow is another day and Bigman is looking forward to another 2 hour session tomorrow night which may include a spin bike session.
First it was onto the Trek 6500 and down to the Forth Bridge. It was a cracking sunny day with a fresh breeze out of the South which would aid the return journey. Loads of people were out walking and cycling enjoying the fantastic view from the bridge. Bigman got a little practice with 'portage', carrying his bike as the east carriageway was closed without warning. This meant carrying the bike down the steps under the bridge and back up the other side. A mere irritant however an investment in an exercise that will be required in South Africa.
The climb up to Newton was gradual and measured on the Polar Heart Rate Monitor keeping it to a steady 150 beats per minute. A left turn at Newton head off to Winchburgh and then it was time to return to the bridge and over the climb into Inverkeithing. As he dropped down to the railway station, the local traffic police were stopping traffic on the roundabout to allow Bigman to cruise through without stopping. There was much shouting and waving from onloookers as Bigman flew past. Out of the corner of his eye, he could see two large lorries with extra wide pipe loads. Bigman imagined they were envious of the posse receiving such special treatment.
And then onto the Masterton Monster. It is some time since he was last on this climb. It is only a hundred turns of the pedal however is a significant gradient to be respected if you don't want to risk blowing up. 40 km completed in less than 2 hours and the heart Rate Monitor reads an average of 139 bph.
A quick cup of coffee and some carbing up on a caramel slice and then off to the gym for a 75 minute routine before the weekly five - a-side commence.
Starting off with 30 minutes on the step machine burns off a nice 350 calories at average 140 bpm. It's funny how you can learn from different sports. Bode Miller of the US was competing in the Wengen Downhill World Cup Competition ( on screen as Bigman pounds the virtual miles). He had blasted the top section of the course and was well ahead on the lower slopes. As he approached the finishing line he 'blew up ' and had no energy left and the race was lost. It is a salient lesson that a race is until the finishing line and competing 80 % well is not good enough. It is all about pacing yourself. Hence the focus on measurement by Heart Rate Monitor. Wengen was the place Bigman went to celebrate hi big four Oh and so as teh BIG five oh crashed towards him it brings a bit of reflective thinking - where has the time gone?
A serious of weights and the obligatory 100 sit ups then it is on to the bike for 30 minutes of level 15 for 15 minutes and then a wind down for the last 15, however it turns into a 10 minute sprint at 100 revs per minute and a five minute warm down. A further 300 calories burnt and an average 141 bpm on the heart rate monitor. In teh summary information he is pleased to note that the average spped was 14mph notwithstanding the resistance level. Lady Gaga did her bit to inspire a solid performance. Maybe he should invest in a new CD?
And then it is on to the fives. It was great to see The Doc turn up for the footie. The Ironman also made a cameo appearance however left to do a session on the treadmill. His skill was missed on the wing however Duracell was on superb form with a range of shimmie's. The Fit One also proved why he is Scotland's number one in goals.
It has been a great training day. four hours of varied routine building a range of muscle groups and working on the aerobic strength.
Tomorrow is another day and Bigman is looking forward to another 2 hour session tomorrow night which may include a spin bike session.
Saturday 16 January 2010
If any of the council need some grit.....
What a day. An epic day in every sense of the word.
We were on the bikes, not road but mountain and not off road but on road if that makes any sense. The snow is melting, not entirely melted, but melting and ice sheet were replaced by the joyous sight of tarmac. Snow was replaced by rain. Normally we all hate rain but for some reason it seemed to fall in a glorious shower to welcome the Bigman and myself back to the Fife roads.
It was great to be back. We were exhilarated, excited and enthusiastic. Any more e's and we'd have been like a couple of kids after a chocolate overdose. It was going to be difficult to keep the pace measured to start with - we didn't and flew off like a pair of dementors banished by a Harry Potter spell. We were still in Crossford not Hogwarts but we were flying. Our wheels barely touched the tarmac as we accelerated through Crossford. The chat was good, the breathing deep and the pace hot.
We were 9mph off a speeding fine as we flashed through the speed cam. I was surprised and disappointed that we didn't get a ticket. I think I held the Bigman back from collecting a well earned 3 points!
We ploughed on to Culross, the Bigman enjoying the refreshment of the cool, slightly minging spray from my back wheel. He didn't share my enthusiam for leading and was often found leading the posse out today.
We were grateful the 29mph wind didn't materialise. Although as we breezed towards Stirling even the cars seemed to respect the posse as they bided their time behind us. It was either that or the blinding spray from my back wheel.
After the turn back into the wind the Bigman lead us forward. Obviously, I was considerate and didn't feel that he needed to suffer anymore so I let him take the lead. The 29mph wind wasn't 29mph but it was a stiff breeze and the Bigman was leading us strongly into it. We pushed it hard up the hill from Stirling to Dollar in the relentless rain. Partly just wanting to get it done but also enjoying looking at the scenery even in the rain.
The road passes the Ochils on the left and Glenochil Institution on the hill on the right. An odd conflict between the freedom that the hills offer to the incarceration of prison. It made me think.
We worked hard sharing the lead up to the point we parted company in Dollar.
Today was great. The weather was rubbish. It was cold. It was fantastic. I was out with a great friend, I'm feel fit, heathly, strong and I'm loving it.
Thoughts turned to South Africa today. We have the hotels booked, the cars sorted and are working out the parts and kit we need. The gap is the cycle jerseys but they are in hand.
I can't wait to get out again! Oh and if the Council needs some grit they can come and take it out of my eyes......
We were on the bikes, not road but mountain and not off road but on road if that makes any sense. The snow is melting, not entirely melted, but melting and ice sheet were replaced by the joyous sight of tarmac. Snow was replaced by rain. Normally we all hate rain but for some reason it seemed to fall in a glorious shower to welcome the Bigman and myself back to the Fife roads.
It was great to be back. We were exhilarated, excited and enthusiastic. Any more e's and we'd have been like a couple of kids after a chocolate overdose. It was going to be difficult to keep the pace measured to start with - we didn't and flew off like a pair of dementors banished by a Harry Potter spell. We were still in Crossford not Hogwarts but we were flying. Our wheels barely touched the tarmac as we accelerated through Crossford. The chat was good, the breathing deep and the pace hot.
We were 9mph off a speeding fine as we flashed through the speed cam. I was surprised and disappointed that we didn't get a ticket. I think I held the Bigman back from collecting a well earned 3 points!
We ploughed on to Culross, the Bigman enjoying the refreshment of the cool, slightly minging spray from my back wheel. He didn't share my enthusiam for leading and was often found leading the posse out today.
We were grateful the 29mph wind didn't materialise. Although as we breezed towards Stirling even the cars seemed to respect the posse as they bided their time behind us. It was either that or the blinding spray from my back wheel.
After the turn back into the wind the Bigman lead us forward. Obviously, I was considerate and didn't feel that he needed to suffer anymore so I let him take the lead. The 29mph wind wasn't 29mph but it was a stiff breeze and the Bigman was leading us strongly into it. We pushed it hard up the hill from Stirling to Dollar in the relentless rain. Partly just wanting to get it done but also enjoying looking at the scenery even in the rain.
The road passes the Ochils on the left and Glenochil Institution on the hill on the right. An odd conflict between the freedom that the hills offer to the incarceration of prison. It made me think.
We worked hard sharing the lead up to the point we parted company in Dollar.
Today was great. The weather was rubbish. It was cold. It was fantastic. I was out with a great friend, I'm feel fit, heathly, strong and I'm loving it.
Thoughts turned to South Africa today. We have the hotels booked, the cars sorted and are working out the parts and kit we need. The gap is the cycle jerseys but they are in hand.
I can't wait to get out again! Oh and if the Council needs some grit they can come and take it out of my eyes......
True Grit
Bottle of wine was the answer to last nights quiz! No competition!
The BIG thaw arrived as promised. Seven degree temperatures and some rain served to clear away most of the snow and ice from around Dunfermline. The result meant that Saturday Cycling was back on after a four week suspension.
The Posse was small yet perfectly formed. Only Ironman and Bigman could make the teamsheet. It was agreed we would avoid C Class roads across the high passes such as Col du Cleish and Mont Veknockhill.
Rendezvous was at Crossford with each posse member sporting items from Santa Claus. Ironman with his new sparkling Goretex Gloves and Bigman with his new waterproof jacket being appropriately tested. Ironman held back from fitting his new mud guards as he did not want to get them dirty!
And so any drafting behind Ironman should only be attempted with the mouth firmly closed to avoid swallowing mounds of grit and gallons of water.
As the pair headed out towards Culross, they were like two caged wildcats released into the wild. It felt great to crank the pedals and feel the acceleration whilst re-calibrating the effort on a gym bike with required effort to climb a hill.
The gym sessions have been excellent to build aerobic strength however you cannot replicate the drag and drone of nobbly tyres as they power up a tarmac slope.
Supporters were hanging from windows waving flags, delight to see the return of the posse, as they sped through speed cameras at 21mph. Bigman was wearing his Polar heart Rate Monitor in order that he could discipline himself to ride to the heart beat.
The Ironman looks in great condition. As the pair approached the Clackmannan climb he eased into the lead and breezed up the slope like it did not exist. He is is now in Ironman training mode with all the focus of the Hubble Space telescope.
In less than 70 minutes Stirling was conquered and the pair headed along the foothills towards Alva and onto Tillicoultry. If any blog watchers out there know anyone with influence in Clackmannshire Council, then please advise them the potholes are monumental. Whilst the Ironman has pursued stealth training before Christmas, not to the extent he disappears. However One pot hole took him out of visibility for a few moments, like sinking in the trough of a wave.......................... now you see him, now you don't.
Around Tillicoultry, Bigman's backside had an argument with his saddle. One of them was going to have to concede and give way. He is not sure which one had one but by Yetts of Mucchart the debate was over and normal comfort was restored.
At Dollar, The Ironman had to break off for a very important date. Bigman opted to continue the ride to build the miles whilst the weather permitted.
As he climbed out of Dollar, the climate changed. Much snow still lay around the road surfaces. Torrents of water tumbled onto the road and created 3 foot wide rivers down the side of the road as ditches coughed and spluttered to cope with the volume of water. The temperature plummeted. Bigman knew the rest of this ride would build character for the tough days in South Africa. At Yetts he stopped for a Mars Bar and some water, then quickly re-mounting and pacing off to Milnathort. Early thinking had been to have a coffee break however by this point his fingers and toes were beginning to ask whether they were still connected to the hands and feet.
Press on for Dunfie was the answer. The return route would be over the Kingseat Killer. A Categorie Haute Climb in the region. The road would be well gritted and would avoid the notorious Col du Cleish.
Four hours and 30 minutes later the Trek 6500 rolled up the driveway and a need to carb up after a hot shower was fast arriving.
With an average heart beat rate of 139 over the period and an average of 25kph was acceptable given the conditions for the 100k plus route.
In the Cape Epic, the posse will be doing circa 120k per day albeit with a tadge more climbing and off road. However, in summary, it was great to be back on the bike and it felt good after the ride was over.
The BIG thaw arrived as promised. Seven degree temperatures and some rain served to clear away most of the snow and ice from around Dunfermline. The result meant that Saturday Cycling was back on after a four week suspension.
The Posse was small yet perfectly formed. Only Ironman and Bigman could make the teamsheet. It was agreed we would avoid C Class roads across the high passes such as Col du Cleish and Mont Veknockhill.
Rendezvous was at Crossford with each posse member sporting items from Santa Claus. Ironman with his new sparkling Goretex Gloves and Bigman with his new waterproof jacket being appropriately tested. Ironman held back from fitting his new mud guards as he did not want to get them dirty!
And so any drafting behind Ironman should only be attempted with the mouth firmly closed to avoid swallowing mounds of grit and gallons of water.
As the pair headed out towards Culross, they were like two caged wildcats released into the wild. It felt great to crank the pedals and feel the acceleration whilst re-calibrating the effort on a gym bike with required effort to climb a hill.
The gym sessions have been excellent to build aerobic strength however you cannot replicate the drag and drone of nobbly tyres as they power up a tarmac slope.
Supporters were hanging from windows waving flags, delight to see the return of the posse, as they sped through speed cameras at 21mph. Bigman was wearing his Polar heart Rate Monitor in order that he could discipline himself to ride to the heart beat.
The Ironman looks in great condition. As the pair approached the Clackmannan climb he eased into the lead and breezed up the slope like it did not exist. He is is now in Ironman training mode with all the focus of the Hubble Space telescope.
In less than 70 minutes Stirling was conquered and the pair headed along the foothills towards Alva and onto Tillicoultry. If any blog watchers out there know anyone with influence in Clackmannshire Council, then please advise them the potholes are monumental. Whilst the Ironman has pursued stealth training before Christmas, not to the extent he disappears. However One pot hole took him out of visibility for a few moments, like sinking in the trough of a wave.......................... now you see him, now you don't.
Around Tillicoultry, Bigman's backside had an argument with his saddle. One of them was going to have to concede and give way. He is not sure which one had one but by Yetts of Mucchart the debate was over and normal comfort was restored.
At Dollar, The Ironman had to break off for a very important date. Bigman opted to continue the ride to build the miles whilst the weather permitted.
As he climbed out of Dollar, the climate changed. Much snow still lay around the road surfaces. Torrents of water tumbled onto the road and created 3 foot wide rivers down the side of the road as ditches coughed and spluttered to cope with the volume of water. The temperature plummeted. Bigman knew the rest of this ride would build character for the tough days in South Africa. At Yetts he stopped for a Mars Bar and some water, then quickly re-mounting and pacing off to Milnathort. Early thinking had been to have a coffee break however by this point his fingers and toes were beginning to ask whether they were still connected to the hands and feet.
Press on for Dunfie was the answer. The return route would be over the Kingseat Killer. A Categorie Haute Climb in the region. The road would be well gritted and would avoid the notorious Col du Cleish.
Four hours and 30 minutes later the Trek 6500 rolled up the driveway and a need to carb up after a hot shower was fast arriving.
With an average heart beat rate of 139 over the period and an average of 25kph was acceptable given the conditions for the 100k plus route.
In the Cape Epic, the posse will be doing circa 120k per day albeit with a tadge more climbing and off road. However, in summary, it was great to be back on the bike and it felt good after the ride was over.
Friday 15 January 2010
Tuff choices
Bigman pondered his exercise agenda for teh evening whilst returning on the Kirkaldy 'Express' from Glasgow.
The choices -
30 minutes on the step machine at level 10
45 minutes on the bike at level 15 or
30 minutes on the treadmill at 7.5mph or
a bottle of Pinot Noir with a ranges of cheeses by a warm glowing coal fire.
Which would you choose?
Bigman's answer will be provided tomorrow after, at last, a return to the saddle and ripping up road in teh quest to gain competition fitness.
The choices -
30 minutes on the step machine at level 10
45 minutes on the bike at level 15 or
30 minutes on the treadmill at 7.5mph or
a bottle of Pinot Noir with a ranges of cheeses by a warm glowing coal fire.
Which would you choose?
Bigman's answer will be provided tomorrow after, at last, a return to the saddle and ripping up road in teh quest to gain competition fitness.
Thursday 14 January 2010
Triple Chocolate Muffin............... is it worth it?
Thank crunchie it is Thursday. The end of the week is getting closer. After pushing the boundaries last night, Bigman opted for a lighter session this evening. Well shorter in timespan but not in intensity.
Little Nemo was going to Dalgety Bay for Fitball Class and so the timing was constrained ( no complaint) to 1 hour .......................... or thereby.
30 minutes on the treadmill burnt over 450 calories and covered 3.5 miles. There is no question the pores were open. Bigman is developing a honed skill in lip reading. He frequently forgets the earphones to plug in and so ends up doing lots of lip reading on football managers on Sky Sports Programmes. Some words are easier than others, especially when they are pitch side!
The step machines were engaged and so it was onto the bike. With only 30 minutes remaining, he cranked up the resistance to 15 from minute number one and cranked away for 30 minutes burning another 350 calories.
When you consider a Tesco triple chocolate muffin has 500 calories, it does call into question whether the taste is worth burning 30 minutes on an exercise bike at a stiff resistance. One to ponder upon at the lawyers office tomorrow where the empire biscuits will be back on display.
Bigman is confident they have less calories and definitely worth getting on a bike to enjoy
Tomorrow is Friday and a different exercise regime is probable for tomorrow evening.
It remains to be seen whether the weather is really going to take away the snow for Saturday
Time will tell.
Nine weeks today and we will be in South Africa. Less than 60 training days to go.
Little Nemo was going to Dalgety Bay for Fitball Class and so the timing was constrained ( no complaint) to 1 hour .......................... or thereby.
30 minutes on the treadmill burnt over 450 calories and covered 3.5 miles. There is no question the pores were open. Bigman is developing a honed skill in lip reading. He frequently forgets the earphones to plug in and so ends up doing lots of lip reading on football managers on Sky Sports Programmes. Some words are easier than others, especially when they are pitch side!
The step machines were engaged and so it was onto the bike. With only 30 minutes remaining, he cranked up the resistance to 15 from minute number one and cranked away for 30 minutes burning another 350 calories.
When you consider a Tesco triple chocolate muffin has 500 calories, it does call into question whether the taste is worth burning 30 minutes on an exercise bike at a stiff resistance. One to ponder upon at the lawyers office tomorrow where the empire biscuits will be back on display.
Bigman is confident they have less calories and definitely worth getting on a bike to enjoy
Tomorrow is Friday and a different exercise regime is probable for tomorrow evening.
It remains to be seen whether the weather is really going to take away the snow for Saturday
Time will tell.
Nine weeks today and we will be in South Africa. Less than 60 training days to go.
Wednesday 13 January 2010
Entries for Cape Epic 2011
Tonight, Bigman was back in the mood. Trains operating to timetable again and the kit organised. This would be a big one.
Off to Cowdenbeath and the scent of success in the air.
A 30 minute burst on the step machine with a bph of 130 and before you could say OB1CANOBE, 650 calories incinerated. It felt good.
Next during the rest period was a series of weight machines to build the core followed by the traditional 100 sit ups to move the 6 pack to the front. If only it was a easy as powerpoint presentations to move the image to the front!
The running treadmills were all full and so it was on to the bike. after 10 minutes of 45 at level 10 and 90 revs per minute, Bigman decided to have some 'fun'. Let's imagine the Witches Hat stage is even bigger and longer.
At 10 minutes the resistance was stepped up to 15 and held for 30 minutes. It felt great. The calories were rising faster than bankers bonuses. After a cool down to 56 minutes a further 450 calories were fried.
As a final heart beat buster , it was on to the treadmill and a 30 minute trot at 6.5 mph. Not nearly as pacey as the Ironman but he is after all a younger man. Another 350 calories scorched and the score on the door for today was an impressive 1400 calories.
On the way out Bigman bumped into an old neighbour who is poised to enter the CAPE EPIC 2011 when entries open on the final day. The Posse Ecosse is growing.
Off to Cowdenbeath and the scent of success in the air.
A 30 minute burst on the step machine with a bph of 130 and before you could say OB1CANOBE, 650 calories incinerated. It felt good.
Next during the rest period was a series of weight machines to build the core followed by the traditional 100 sit ups to move the 6 pack to the front. If only it was a easy as powerpoint presentations to move the image to the front!
The running treadmills were all full and so it was on to the bike. after 10 minutes of 45 at level 10 and 90 revs per minute, Bigman decided to have some 'fun'. Let's imagine the Witches Hat stage is even bigger and longer.
At 10 minutes the resistance was stepped up to 15 and held for 30 minutes. It felt great. The calories were rising faster than bankers bonuses. After a cool down to 56 minutes a further 450 calories were fried.
As a final heart beat buster , it was on to the treadmill and a 30 minute trot at 6.5 mph. Not nearly as pacey as the Ironman but he is after all a younger man. Another 350 calories scorched and the score on the door for today was an impressive 1400 calories.
On the way out Bigman bumped into an old neighbour who is poised to enter the CAPE EPIC 2011 when entries open on the final day. The Posse Ecosse is growing.
Return of the tredi..........
After my Tuesday rest day I was back in the gym tonight following the familiar routine. Like, Luke Skywalker I jumped into my battle craft aka the tredi and fought like a true warrior against the dark evil which I'll call darth vader of sloth to run 4 miles in 30 minutes. I wasn't in the mood as you might guess. I don't know but sometimes you just don't feel like more exercise.
You start a 2 hour session with a sense of trepidation but usually that disappears as the endorphins kick in. The majority of competitors in the Cape Epic are local South Africans. I'm sure that you will be aware but it is summertime in South Africa and the race is towards the end of their summer. Our fellow bikers are going to be in peak condition. We are training indoors, snow receding but frozen roads preventing outdoor training until this weekend we hope.
The frustration over the 'big freeze' has been immense so as I settled onto the spin bike for another 45 minute climb I kept thinking of the warm summer days pushing the pedals of my mtb up the big mountain climbs that lie ahead. It certainly focussed my efforts once more and
the time passed reasonably quickly.
After the bike I pulled out the weights. Building muscle is supposed to be beneficial in weight loss as apparently muscles take more energy to feed and therefore you apparently burn carolies quickly - time will tell as I convert my 12 pack into a no pack....
I'm hoping that the weather forecast for the weekend is accurate as usual, i.e. not at all, and the predicted snow doesn't materialise. Time to hit the road for real.
You start a 2 hour session with a sense of trepidation but usually that disappears as the endorphins kick in. The majority of competitors in the Cape Epic are local South Africans. I'm sure that you will be aware but it is summertime in South Africa and the race is towards the end of their summer. Our fellow bikers are going to be in peak condition. We are training indoors, snow receding but frozen roads preventing outdoor training until this weekend we hope.
The frustration over the 'big freeze' has been immense so as I settled onto the spin bike for another 45 minute climb I kept thinking of the warm summer days pushing the pedals of my mtb up the big mountain climbs that lie ahead. It certainly focussed my efforts once more and
the time passed reasonably quickly.
After the bike I pulled out the weights. Building muscle is supposed to be beneficial in weight loss as apparently muscles take more energy to feed and therefore you apparently burn carolies quickly - time will tell as I convert my 12 pack into a no pack....
I'm hoping that the weather forecast for the weekend is accurate as usual, i.e. not at all, and the predicted snow doesn't materialise. Time to hit the road for real.
Tuesday 12 January 2010
The Empire strikes back ................
Yesterday was a day of 'rest' for Bigman. A departure from home for work at 7.00 and a return at 23.15 after a day of contract discussions at the lawyers office and no time left for training.
Rise and shine, Carpe Diem, it a new day and looking forward to another day at the lawyers followed by a 2 hour session at Cowdenbeath. It was all going fine until Bigman arrived at Cowdenbeath to find he has left his kit in Dunfermline.
Home at 19:40 and the heating has packed in. A quick tinker and its still not working. Does he feel like dashing to the gym? Not a chance. A sit down with a nice Glenfiddich sounds more inviting.
The Wee Yin encourages him to go to the gym ( kicks him out the house) . He is tired, he is hungry and he does not want to do this tonight.
He starts with 30 minutes on the step machine building up the heart rate to 150 bpm. a 20 minute session on the weights and then back on to the bike for a sustained 35 minute session at level 16 with 150 bpm heart rate. The tide was rising in the compact and bijou gym as the water gushed out every pore. Not a pretty site.
And in the end, Bigman feels refreshed. Funny how it works.
And to the title? The lawyers office makes the finest home baked Empire Biscuits and despite the tight training regime some things in life are made to be appreciated and enjoyed. The Empire Biscuit is just such an instance.
Tomorrow is another day
Rise and shine, Carpe Diem, it a new day and looking forward to another day at the lawyers followed by a 2 hour session at Cowdenbeath. It was all going fine until Bigman arrived at Cowdenbeath to find he has left his kit in Dunfermline.
Home at 19:40 and the heating has packed in. A quick tinker and its still not working. Does he feel like dashing to the gym? Not a chance. A sit down with a nice Glenfiddich sounds more inviting.
The Wee Yin encourages him to go to the gym ( kicks him out the house) . He is tired, he is hungry and he does not want to do this tonight.
He starts with 30 minutes on the step machine building up the heart rate to 150 bpm. a 20 minute session on the weights and then back on to the bike for a sustained 35 minute session at level 16 with 150 bpm heart rate. The tide was rising in the compact and bijou gym as the water gushed out every pore. Not a pretty site.
And in the end, Bigman feels refreshed. Funny how it works.
And to the title? The lawyers office makes the finest home baked Empire Biscuits and despite the tight training regime some things in life are made to be appreciated and enjoyed. The Empire Biscuit is just such an instance.
Tomorrow is another day
Monday 11 January 2010
Deal or no deal.....
My indoor run and spin session was accompanied with Deal or No Deal. How they made a programme about opening a series of boxes I have no idea but in some strange sense it seems to work.
Anyway, I started with a 45 minute run covering just over 6 miles. I decided to go for a tempo run, a run of a planned distance at a consistant intense pace. I did it at 30 seconds per mile slower than my 10k race pace and felt good at the end. Running is a fab way to chill at the end of a busy stressful day. So straight off the treadmill and onto the spinner.
I decided to do a long slow climb - reflecting the Bigman's song of last night. Not much more to add other than by the time Moonwalker arrived home from work I was in a lather and the sweat was pouring off me. Loved it....
Then a few sit up and weights to finish me off in every which way.
The chap on Deal or No Deal won £15k by the way!
Anyway, I started with a 45 minute run covering just over 6 miles. I decided to go for a tempo run, a run of a planned distance at a consistant intense pace. I did it at 30 seconds per mile slower than my 10k race pace and felt good at the end. Running is a fab way to chill at the end of a busy stressful day. So straight off the treadmill and onto the spinner.
I decided to do a long slow climb - reflecting the Bigman's song of last night. Not much more to add other than by the time Moonwalker arrived home from work I was in a lather and the sweat was pouring off me. Loved it....
Then a few sit up and weights to finish me off in every which way.
The chap on Deal or No Deal won £15k by the way!
Sunday 10 January 2010
The Climb speaks volumes
It is only 63 more training days until the start of the rest period and packing up the bike into its competitve case.
Bigman was back in the Gym today for another 120 minute workout before the weekly fives game.
A warm up on the treadmill for 30 minutes at a heart beat rate of 150bpm burnt away 650 calories whilst watching Ski Sunday and Beach Rescue. The machines in Cowdenbeath are only 4 weeks old and absolutely superb.
Next it as a session on the weights to build the core.
And then the session on the bike. 45 minutes at 90 revs per minute at level 11 holding a steady heart rate of 150bpm. After 25 minutes the level was increased to level 16, the heart rate moved to a steady 165bpm and the legs began to scream. The chart music was selected to provide a beat whilst he climbed ' the witches hat' on stage 3 of the Cape Epic 2010 . After 13 minutes of steady climbing the number one called The Climb sung by X Factor Joe came on. The words are wholly appropriate for Witch Hat Mountain stage.
Miley Cyrus - The Climb Lyrics
I can almost see it
That dream I’m dreaming but There’s a voice inside my head sayin,
You’ll never reach it,
Every step I’m taking,Every move I make feels
Lost with no direction
My faith is shaking but I got to keep trying
Got to keep my head held high
There’s always going to be another mountain
I’m always going to want to make it move
Always going to be an uphill battle,
Sometimes you going to have to lose,
Ain’t about how fast I get there,
Ain’t about what’s waiting on the other side
It’s the climb
The struggles I’m facing,
The chances I’m taking
Sometimes they knock me down but
No I’m not breaking The pain I’m knowing
But these are the moments that
I’m going to remember most yeah
Just got to keep going And I,
I got to be strong Just keep pushing on,
There’s always going to be another mountain
I’m always going to want to make it move
Always going to be an uphill battle,
Sometimes you going to have to lose,
Ain’t about how fast I get there,
Ain’t about what’s waiting on the other side
It’s the climb
There’s always going to be another mountain
I’m always going to want to make it move
Always going to be an uphill battle,
Sometimes you going to have to lose,
Ain’t about how fast I get there,
Ain’t about what’s waiting on the other side
It’s the climb
Keep on moving
Keep climbing Keep the faith baby
It’s all about It’s all about The climb
Keep the faith
Keep your faith
Another 1100 calories burnt before the 60 minute game of footie and Bigman feels on top of the world. Tomorrow is a rest day and the back to the Gym on Tuesday night.
Bigman was back in the Gym today for another 120 minute workout before the weekly fives game.
A warm up on the treadmill for 30 minutes at a heart beat rate of 150bpm burnt away 650 calories whilst watching Ski Sunday and Beach Rescue. The machines in Cowdenbeath are only 4 weeks old and absolutely superb.
Next it as a session on the weights to build the core.
And then the session on the bike. 45 minutes at 90 revs per minute at level 11 holding a steady heart rate of 150bpm. After 25 minutes the level was increased to level 16, the heart rate moved to a steady 165bpm and the legs began to scream. The chart music was selected to provide a beat whilst he climbed ' the witches hat' on stage 3 of the Cape Epic 2010 . After 13 minutes of steady climbing the number one called The Climb sung by X Factor Joe came on. The words are wholly appropriate for Witch Hat Mountain stage.
Miley Cyrus - The Climb Lyrics
I can almost see it
That dream I’m dreaming but There’s a voice inside my head sayin,
You’ll never reach it,
Every step I’m taking,Every move I make feels
Lost with no direction
My faith is shaking but I got to keep trying
Got to keep my head held high
There’s always going to be another mountain
I’m always going to want to make it move
Always going to be an uphill battle,
Sometimes you going to have to lose,
Ain’t about how fast I get there,
Ain’t about what’s waiting on the other side
It’s the climb
The struggles I’m facing,
The chances I’m taking
Sometimes they knock me down but
No I’m not breaking The pain I’m knowing
But these are the moments that
I’m going to remember most yeah
Just got to keep going And I,
I got to be strong Just keep pushing on,
There’s always going to be another mountain
I’m always going to want to make it move
Always going to be an uphill battle,
Sometimes you going to have to lose,
Ain’t about how fast I get there,
Ain’t about what’s waiting on the other side
It’s the climb
There’s always going to be another mountain
I’m always going to want to make it move
Always going to be an uphill battle,
Sometimes you going to have to lose,
Ain’t about how fast I get there,
Ain’t about what’s waiting on the other side
It’s the climb
Keep on moving
Keep climbing Keep the faith baby
It’s all about It’s all about The climb
Keep the faith
Keep your faith
Another 1100 calories burnt before the 60 minute game of footie and Bigman feels on top of the world. Tomorrow is a rest day and the back to the Gym on Tuesday night.
Is it melting out there......
Early start on the treadmill and spin bike.
Basically I did the same routine as yesterday without the some of the weights which I don't have in the house.
The big bright spot of the day, other than a fantastic lunch at the Old Course Hotel in St Andrews to celebrate iron daughter's 18th birthday, was the improved temperatures. It was actually above freezing today and the roads appeared ridable. It was like the hibernation was over as we saw 2 or 3 bikers braving the roads as we travelled up to St Andrews.
I think with a bit of reasonable weather we might get out next week......
Basically I did the same routine as yesterday without the some of the weights which I don't have in the house.
The big bright spot of the day, other than a fantastic lunch at the Old Course Hotel in St Andrews to celebrate iron daughter's 18th birthday, was the improved temperatures. It was actually above freezing today and the roads appeared ridable. It was like the hibernation was over as we saw 2 or 3 bikers braving the roads as we travelled up to St Andrews.
I think with a bit of reasonable weather we might get out next week......
Saturday 9 January 2010
Bus Museum Sprint takes place indoors
The warm ups took place on different apparatus, Ironman ripping up rubber of the treadmill, The Fit One immediately 'ski-ing' away on the the step machine, and The Bigman also warming up on the step machine knocking off 660 calories over the 30 minutes.
The three amigos floated past each other until a confluence back on the bikes. Three men on a virtual starting line, against a wall with only their guts, determination, and a TV screen between themselves and victory.
Showdown at the OK Corral had less of a build up. Each non-challantly check on the others settings, rpm's, and calories burnt. The Fit One kept in '1st gear' and opted for the Armstrong approach high cadence, spinning faster than a Vera Lynn 78 LP. Ironman was varying the approach depending whether his head imagined a downhill or a steep gradient. Bigman was on Day 3 of Cape Epic and the Witches Hat, so called because of the ascent profile. Up, up and some more up. He finished a final 15 minutes section on the level 16 maintaining the 65 rpm and bph count of 160. It hurt.
And in the final analysis, when the dust was wiped from the sweat ridden floor all three riders finished in a line, each with their own personal victory in the bank to be drawn out at some future stage (subject to no more credit crunch liquidity issues!)
Bigman warmed down with a burst on the treadmill, bringing the calories burnt to 1400 for the session.
It pays to build up fitness over time. A shining example in Cowdenbeath today. A lady full of enthusiasm for exercise steps on the step machine and starts to wind it up like some winter olympian cross country skier. Without a care in the world the heart rate monitor is flashing 193bph and an explosion looks likely (The standard count for maximum, before deducting your age, is 220). The red throbbing head was a sure signal she was about to blow. With expert defusion skills The Fit One counselled on an alternative approach. A close shave. The red returned to a more normal shade of pale.
But The Fit One was not done exercising, even in the Cafe Bigman, The Fit One was showing off his Press Up Capability between scone and coffee. He is a machine, even if the WII analysis holds a different opinion.
We all missed thebiking because of continuing ice however it was great to have the posse back together feeding the lines for others to finish.
Our journey to Cape Epic is to raise funds for Aberlour Childcare Trust and our Just Giving Site is now up and running. If you have enjoyed these pages over the last 9 months, please feel free to give generously. In the darker moments of Cape Epic your contribution will motivate us on to greater things. Our purpose is to give others greater choices.
http://www.justgiving.com/Derek-Bottom
The three amigos floated past each other until a confluence back on the bikes. Three men on a virtual starting line, against a wall with only their guts, determination, and a TV screen between themselves and victory.
Showdown at the OK Corral had less of a build up. Each non-challantly check on the others settings, rpm's, and calories burnt. The Fit One kept in '1st gear' and opted for the Armstrong approach high cadence, spinning faster than a Vera Lynn 78 LP. Ironman was varying the approach depending whether his head imagined a downhill or a steep gradient. Bigman was on Day 3 of Cape Epic and the Witches Hat, so called because of the ascent profile. Up, up and some more up. He finished a final 15 minutes section on the level 16 maintaining the 65 rpm and bph count of 160. It hurt.
And in the final analysis, when the dust was wiped from the sweat ridden floor all three riders finished in a line, each with their own personal victory in the bank to be drawn out at some future stage (subject to no more credit crunch liquidity issues!)
Bigman warmed down with a burst on the treadmill, bringing the calories burnt to 1400 for the session.
It pays to build up fitness over time. A shining example in Cowdenbeath today. A lady full of enthusiasm for exercise steps on the step machine and starts to wind it up like some winter olympian cross country skier. Without a care in the world the heart rate monitor is flashing 193bph and an explosion looks likely (The standard count for maximum, before deducting your age, is 220). The red throbbing head was a sure signal she was about to blow. With expert defusion skills The Fit One counselled on an alternative approach. A close shave. The red returned to a more normal shade of pale.
But The Fit One was not done exercising, even in the Cafe Bigman, The Fit One was showing off his Press Up Capability between scone and coffee. He is a machine, even if the WII analysis holds a different opinion.
We all missed thebiking because of continuing ice however it was great to have the posse back together feeding the lines for others to finish.
Our journey to Cape Epic is to raise funds for Aberlour Childcare Trust and our Just Giving Site is now up and running. If you have enjoyed these pages over the last 9 months, please feel free to give generously. In the darker moments of Cape Epic your contribution will motivate us on to greater things. Our purpose is to give others greater choices.
http://www.justgiving.com/Derek-Bottom
3 men on a bike (static!)
Well it was an interesting morning. The possee met up to head to the gym at Cowdenbeath. Bigman, Fit One and myself. The Fit One was the nominated driver.
We arrived at the gym and were advised that we needed to be induced on the gym machines. It didn't happen. After paying the dosh to get in and getting changed we whisked straight into the gym and were off and running or cross training as the case was. I jumped on to the tready and did an interval session starting at 8mph for 5 minutes, 8.5mph for the next 5 mins, the intervals with a minute pushing the speed up to 9.5mph and completing 5 reps before dropping the speed back down to 8.5 and then 8mph as the build up. A good 30 minutes that burned 650 cals.
Onto the bike. The 3 amigoes riding beside each other. The Fit One spinning furiously, bigman climbing the longest hill in the gym and myself bashing out a session from the sufferfest. It started with some intervals, a tempo session and then a hill climb. 30 minutes of hard pushing generated a futher 350 calorie burn. We all used different training techniques to so the competition didn't exist.
Then onto weights. I'm not a great weights person but cracked on and did it anyway. Good to train with the guys. Very motivational and great craic between the exercises.
After the gym we headed over to the Bigmans house for a coffee and scone. It was a fantastic scone and Cafe Bigman should be opened soon. It was very cheap as well! Good to catch up with the Wee Yin and Little Nemo. We chatted long about diet and much advice was shared. After much consideration of the various suggestions I think I'll probably take on board the advice of Wee Yin 'Have a drink!'. She proffered with the wisdom of Solomon. She is a wise woman after all.
Can't wait for the snow to melt......
We arrived at the gym and were advised that we needed to be induced on the gym machines. It didn't happen. After paying the dosh to get in and getting changed we whisked straight into the gym and were off and running or cross training as the case was. I jumped on to the tready and did an interval session starting at 8mph for 5 minutes, 8.5mph for the next 5 mins, the intervals with a minute pushing the speed up to 9.5mph and completing 5 reps before dropping the speed back down to 8.5 and then 8mph as the build up. A good 30 minutes that burned 650 cals.
Onto the bike. The 3 amigoes riding beside each other. The Fit One spinning furiously, bigman climbing the longest hill in the gym and myself bashing out a session from the sufferfest. It started with some intervals, a tempo session and then a hill climb. 30 minutes of hard pushing generated a futher 350 calorie burn. We all used different training techniques to so the competition didn't exist.
Then onto weights. I'm not a great weights person but cracked on and did it anyway. Good to train with the guys. Very motivational and great craic between the exercises.
After the gym we headed over to the Bigmans house for a coffee and scone. It was a fantastic scone and Cafe Bigman should be opened soon. It was very cheap as well! Good to catch up with the Wee Yin and Little Nemo. We chatted long about diet and much advice was shared. After much consideration of the various suggestions I think I'll probably take on board the advice of Wee Yin 'Have a drink!'. She proffered with the wisdom of Solomon. She is a wise woman after all.
Can't wait for the snow to melt......
Friday 8 January 2010
That Friday feeling
It has been a long week and it was only four working days.
Bigman was teased with the invitation for re-hydration by The Wingman however resisted the temptation for a couple of reasons. One, this was a training night and he was due at the gym after a hard day at the office including and express train that took 91 minutes instead of the normal 45 minutes. True it only stopped once however the average speed was circa 10 miles per hour. (Mild exaggeration)
On getting off the train at 18:50 the draw to turn right and drive home was strong. The draw to turn left and go to the gym was stronger. After a good hour burning just under 1000 calories on the step machine and bike (650 in 30 minutes 300 on the bike over 15 minutes) and a session on the weights to build core , the second and more important reason was the return of The Wee Yin from the North.
It was great to see he back home with tales to tell from her expedition to the frozen Granite City, home of JR.
Tomorrow, the Posse Ecosse are heading for Cowdenbeath gym for a 2 hour session. I am confident there will be no competitive spirit present!
Bigman was teased with the invitation for re-hydration by The Wingman however resisted the temptation for a couple of reasons. One, this was a training night and he was due at the gym after a hard day at the office including and express train that took 91 minutes instead of the normal 45 minutes. True it only stopped once however the average speed was circa 10 miles per hour. (Mild exaggeration)
On getting off the train at 18:50 the draw to turn right and drive home was strong. The draw to turn left and go to the gym was stronger. After a good hour burning just under 1000 calories on the step machine and bike (650 in 30 minutes 300 on the bike over 15 minutes) and a session on the weights to build core , the second and more important reason was the return of The Wee Yin from the North.
It was great to see he back home with tales to tell from her expedition to the frozen Granite City, home of JR.
Tomorrow, the Posse Ecosse are heading for Cowdenbeath gym for a 2 hour session. I am confident there will be no competitive spirit present!
Thursday 7 January 2010
Another 9 weeks
Little Nemo has become a Fitball Fanatic since her return from LAnzarote. Tonight is Fitball night at Dalgety Bay Leisure Centre and so a new venue for tonights visit to the gym for Bigman.
The plan was to repeat last night with a step up on the heart rate. He climbs on the step machine and the rhythm clicks. The cycle rate is over 3oo revs per minute, the calories are racking up faster than the Ironman calorie count, and the heart rate is rocketing up to 150 beats per minute and it feels good!
650 calories later and Bigman feels in the zone. No bikes are available and so the treadmill waves him towards it. and in an instant he is swallowed. The moving black mat speeds up as if to throw him on the mat like a bucking bronko. Of course, it is his own hand on the speed increase button. sense prevails and he resists going beyond a pedestrian 6.5 mph. The Ironman hardly breaks sweat at 8.5 miles per hour but he is not likely to burst a blood vessel.
A warm down with some upper body weights and Bigman feels like the half a bionic man. Another 9 training weeks and he will be at peak fitness ready to give his all to raise money for Aberlour Child Care Trust.
For the benefit of the eagle eyed blog spotters - The Fit One had stopped his car to phone The Ironman :-)
The plan was to repeat last night with a step up on the heart rate. He climbs on the step machine and the rhythm clicks. The cycle rate is over 3oo revs per minute, the calories are racking up faster than the Ironman calorie count, and the heart rate is rocketing up to 150 beats per minute and it feels good!
650 calories later and Bigman feels in the zone. No bikes are available and so the treadmill waves him towards it. and in an instant he is swallowed. The moving black mat speeds up as if to throw him on the mat like a bucking bronko. Of course, it is his own hand on the speed increase button. sense prevails and he resists going beyond a pedestrian 6.5 mph. The Ironman hardly breaks sweat at 8.5 miles per hour but he is not likely to burst a blood vessel.
A warm down with some upper body weights and Bigman feels like the half a bionic man. Another 9 training weeks and he will be at peak fitness ready to give his all to raise money for Aberlour Child Care Trust.
For the benefit of the eagle eyed blog spotters - The Fit One had stopped his car to phone The Ironman :-)
Stealth spinning spotted.......
It was another cold evening. Temperatures in Carnock were set to fall to -10 deg so yet another late afternoon gym session was planned.
It's funny how you feel before you set off to do another 2 hours session. I can't really describe the feeling. I can say it's not one of great joy but more a feeling of being driven to do what you have to do to achieve the goal in March.
So I hopped onto the treadmill and pushed out 40 minutes at good pace. I still feel more of a runner than a biker - bizarre given I've done so much biking over the last 3 years but running was my first love and I suppose is the training that makes me feel most comfortable. With no break I stopped the treadmill and headed over to the spin bike.
The spin bike that I have is the same as the version's that they have in 'proper' gyms and is a great piece of kit. I try to vary my training on the spin - sometimes doing more speed work, sometimes more climbing and sometimes intervals. Yesterday was a climb set.
So there I was battling my way up the Col Du Galibier in my mind when my phone rings. I keep my phone close to the bike just in case a Client calls. It was the Fit One. He was on his way home from another busy day at work when he spotted me through the front window of the house. He suggested that I speed up as the pedals weren't turning at pace and queried if I was in the recovery phase of my training. What the Fit One couldn't tell from his car was I was pushing huge resistance and melting under the pressure of the constant climb. It was good to speak to him as it took my mind off the ongoing battle.
After the bike session, it was on to the weights. I'm trying convert my 12 pack into something more akin to a no pack. A 6 pack would be nice but I suspect that is beyond me so I'll go for what is achievable and try and get rid of the gut before race date.
My calorie counting exercise is going well and I'm managing my intake well. I'm into a challenge and this is probably my biggest challenge of the Cape Epic. Training for endurance races is fine. With 2 ironman triathlons in the bank I know what it takes to push yourself above and beyond what is normal. My issue is food. I love cakes, chocolate and bread. But I suppose the key is having the tools to know exactly what you are doing and the programme that I'm using is very good. The link to it is http://caloriecount.about.com/.
So with food issues slowly being tackled I'm ever more hopeful I won't be the fattest starter in the race!!!
It's funny how you feel before you set off to do another 2 hours session. I can't really describe the feeling. I can say it's not one of great joy but more a feeling of being driven to do what you have to do to achieve the goal in March.
So I hopped onto the treadmill and pushed out 40 minutes at good pace. I still feel more of a runner than a biker - bizarre given I've done so much biking over the last 3 years but running was my first love and I suppose is the training that makes me feel most comfortable. With no break I stopped the treadmill and headed over to the spin bike.
The spin bike that I have is the same as the version's that they have in 'proper' gyms and is a great piece of kit. I try to vary my training on the spin - sometimes doing more speed work, sometimes more climbing and sometimes intervals. Yesterday was a climb set.
So there I was battling my way up the Col Du Galibier in my mind when my phone rings. I keep my phone close to the bike just in case a Client calls. It was the Fit One. He was on his way home from another busy day at work when he spotted me through the front window of the house. He suggested that I speed up as the pedals weren't turning at pace and queried if I was in the recovery phase of my training. What the Fit One couldn't tell from his car was I was pushing huge resistance and melting under the pressure of the constant climb. It was good to speak to him as it took my mind off the ongoing battle.
After the bike session, it was on to the weights. I'm trying convert my 12 pack into something more akin to a no pack. A 6 pack would be nice but I suspect that is beyond me so I'll go for what is achievable and try and get rid of the gut before race date.
My calorie counting exercise is going well and I'm managing my intake well. I'm into a challenge and this is probably my biggest challenge of the Cape Epic. Training for endurance races is fine. With 2 ironman triathlons in the bank I know what it takes to push yourself above and beyond what is normal. My issue is food. I love cakes, chocolate and bread. But I suppose the key is having the tools to know exactly what you are doing and the programme that I'm using is very good. The link to it is http://caloriecount.about.com/.
So with food issues slowly being tackled I'm ever more hopeful I won't be the fattest starter in the race!!!
Wednesday 6 January 2010
Return to the gym
With a little trepidation, Bigman returned to the gym fearful of re-enacting a scene from chainsaw massacre where upon he reaches a heart rate of 150 beats per minute only to blow a gasket on his leg and blood spewing out of the weakest link in his body!
The good news is , with a little sense prevailing, he kept the bpm rate down to 110 and the other gym users were spared a gruesome sight!
30 minutes on the step machine followed by a few weights, and then onto the bike for a further 30 minutes. A total of 540 calories burned off and it felt good to be back.
A longer session planned for tomorrow evening
The good news is , with a little sense prevailing, he kept the bpm rate down to 110 and the other gym users were spared a gruesome sight!
30 minutes on the step machine followed by a few weights, and then onto the bike for a further 30 minutes. A total of 540 calories burned off and it felt good to be back.
A longer session planned for tomorrow evening
Tuesday 5 January 2010
Bigman submits his liability disclaimer form
If he was in any doubt about the event he had entered, then the Liability Disclaimer removed that doubt.
Clause 1 (of 8) reads 'I acknowledge and agree that the Cape Epic mountain bike race , being an enduarnce road cycling and mountain bike race, is an extreme sport and that it is inherent in the event that there is the risk of serious injury, illness, death and/or damage to sporting and other equipment'.
There is no doubt now!
Any blog reader fancy a cycle in South Africa in March? .............................. weather is good!
:-)
Clause 1 (of 8) reads 'I acknowledge and agree that the Cape Epic mountain bike race , being an enduarnce road cycling and mountain bike race, is an extreme sport and that it is inherent in the event that there is the risk of serious injury, illness, death and/or damage to sporting and other equipment'.
There is no doubt now!
Any blog reader fancy a cycle in South Africa in March? .............................. weather is good!
:-)
Calorie counting in Carnock
Well interesting day. Much running around between eye tests, starting work, running daughter to Uni and exercise.
Work out consisted a 35 minute climb on the spin bike, 3 miles on the treadmill and then a weights session.
As I mentioned I've been calorie couting. It's a great thing to do calculating the calories out through exercise and then measuring what I'm eating. First time that I've ever done that and some of the facts are interesting. Firstly it takes longer than I thought it would because everything needs inputted into the computer sheet, pasta or veg needs weighed prior to cooking and oil measured in the pan etc etc.
What I would say is that I'm enjoying the challenge of eating a balanced diet within the range that I've set myself in order to lose the weight as planned for the Cape Epic.
I'm off to a great start and bizarrely now that a competition, albeit with myself, has started it is exactly what I need.
There is little to add about the joys of working in the gym. What can I say other than Friends was on in the background. There is no substitution for getting out on the roads and I'm missing it. However, I can only do what I can and I feel that my post Christmas steps are in the right direction. However, the story that the Bigman told me about one of the Doctors at the hospital who had broken his hip after falling off his bike in the icy conditions re-inforced the need to grin and bear the indoor training.
Work out consisted a 35 minute climb on the spin bike, 3 miles on the treadmill and then a weights session.
As I mentioned I've been calorie couting. It's a great thing to do calculating the calories out through exercise and then measuring what I'm eating. First time that I've ever done that and some of the facts are interesting. Firstly it takes longer than I thought it would because everything needs inputted into the computer sheet, pasta or veg needs weighed prior to cooking and oil measured in the pan etc etc.
What I would say is that I'm enjoying the challenge of eating a balanced diet within the range that I've set myself in order to lose the weight as planned for the Cape Epic.
I'm off to a great start and bizarrely now that a competition, albeit with myself, has started it is exactly what I need.
There is little to add about the joys of working in the gym. What can I say other than Friends was on in the background. There is no substitution for getting out on the roads and I'm missing it. However, I can only do what I can and I feel that my post Christmas steps are in the right direction. However, the story that the Bigman told me about one of the Doctors at the hospital who had broken his hip after falling off his bike in the icy conditions re-inforced the need to grin and bear the indoor training.
Medical clipboard update
The swelling is down but more needed before a return to the gym can be approved. It feels like one of those situation where an early return to the training regime will bring a short term gain only to create a longer term problem for Bigman.
After day 1 return to work, the focus tonight will be on upper body strength. It will not assist the pedal power, however a strong core enables efficient oxygen usage and greater power output ........... a bit like the difference between a 14litre engine and a 3 litre engine in a Corsa. The body may look the same yet the power to weight ratio is massively different!
A late fitness check tomorrow may see a return to the gym.
After day 1 return to work, the focus tonight will be on upper body strength. It will not assist the pedal power, however a strong core enables efficient oxygen usage and greater power output ........... a bit like the difference between a 14litre engine and a 3 litre engine in a Corsa. The body may look the same yet the power to weight ratio is massively different!
A late fitness check tomorrow may see a return to the gym.
Monday 4 January 2010
Sufferfest is so many ways....
Bad news of the Bigman's leg injury filtered through via text to Carnock first thing. It's bad timing but in some respects the Bigman is exceptionally fit and a few days rest, albeit enforced and painful, may not do much harm. I wish him a speedy recovery.
The text arrived as I was mid way through a breakfast spin set inspired by the sufferfest. I decided to plough on and make the most of the set but my thoughts were drawn to his plight.
I've been training in my home gym everyday and am beginning to feel the benefits of everything that I've done.
In an effort to finally get my weight sorted I've started counting my calories in and out on a daily basis - total was 500 more used than taken back which should equate to around a pound a week or slightly more if I push myself and reduce the intake slightly more. The main idea is to get a proper handle on the calorific value of the food groups that I tend to eat, portion control and finally get control of what I'm doing.
I spoke to the Bigman and he pointed out it's only 10 weeks to go and we want to be able to enjoy our South African experience and not just survive it. The weather has worked against us during the last few weeks at a time that we wanted to train hard on and off road. I checked the long range forecast and the snow and ice looks like continuing for the next 2 or 3 weeks. It's been a long cold winter.
I'll run in the morning and spin later in the day tomorrow. I'm aiming at 2 sessions per day with one days rest per week. With time marching on, as the Bigman says, we're going to have to make the sessions count and worthwhile. We're in for some hard work but I'm up for it and the Bigman is already very fit and operating at a good weight to height ratio.
The hard work will pay off.
The text arrived as I was mid way through a breakfast spin set inspired by the sufferfest. I decided to plough on and make the most of the set but my thoughts were drawn to his plight.
I've been training in my home gym everyday and am beginning to feel the benefits of everything that I've done.
In an effort to finally get my weight sorted I've started counting my calories in and out on a daily basis - total was 500 more used than taken back which should equate to around a pound a week or slightly more if I push myself and reduce the intake slightly more. The main idea is to get a proper handle on the calorific value of the food groups that I tend to eat, portion control and finally get control of what I'm doing.
I spoke to the Bigman and he pointed out it's only 10 weeks to go and we want to be able to enjoy our South African experience and not just survive it. The weather has worked against us during the last few weeks at a time that we wanted to train hard on and off road. I checked the long range forecast and the snow and ice looks like continuing for the next 2 or 3 weeks. It's been a long cold winter.
I'll run in the morning and spin later in the day tomorrow. I'm aiming at 2 sessions per day with one days rest per week. With time marching on, as the Bigman says, we're going to have to make the sessions count and worthwhile. We're in for some hard work but I'm up for it and the Bigman is already very fit and operating at a good weight to height ratio.
The hard work will pay off.
................ and so the frustration grows
It is 22:30 on a Sunday evening and all is peaceful in the world that is Dunfermline. A little task to look for a binder to hold some papers together. A stretch to a high cupboard, a shift of the chair this way, a slant of the elbow that way, and before you can say 'museum bus sprint', Bigman's elbow catches the glass uplight shade. A crack breaks the silence and a triangular shard of glass is tumbling towards his right leg.
And in an instant blood is squirting over the chair, the carpet, and shifting the white socks to a shade of crimson as it oozes down his leg.
And before you know it, a simple search for a binder turns into an excursion to the other side of life. Accident and emergency on a Sunday evening after an old firm game. Plenty of colourful language and people full of spirit.
Thankfully no glass is left in the wound however it will require stitches. The plan was for Bigman, The Fit One and The Ironman to head for the gym today given the continued ice age.
The nurse said it would be good to go. Bigman missed the ironic tone in the voice. Walking without a limp was a challenge, let alone the thought of 2 hours of exercise pushing blood around the system at 150 bpm.
In the end Bigman could only dream of exercise. It is going to take a few days to allow the skin to knit before stitches to come out but it is a further delay to turning up the dial on the training regime.
Ah frustration!
And in an instant blood is squirting over the chair, the carpet, and shifting the white socks to a shade of crimson as it oozes down his leg.
And before you know it, a simple search for a binder turns into an excursion to the other side of life. Accident and emergency on a Sunday evening after an old firm game. Plenty of colourful language and people full of spirit.
Thankfully no glass is left in the wound however it will require stitches. The plan was for Bigman, The Fit One and The Ironman to head for the gym today given the continued ice age.
The nurse said it would be good to go. Bigman missed the ironic tone in the voice. Walking without a limp was a challenge, let alone the thought of 2 hours of exercise pushing blood around the system at 150 bpm.
In the end Bigman could only dream of exercise. It is going to take a few days to allow the skin to knit before stitches to come out but it is a further delay to turning up the dial on the training regime.
Ah frustration!
Sunday 3 January 2010
Ice Age II
With the leisure centre gyms closed for the holiday and the weather resembling Siberia, The Ironman has lent the Bigman his Turbo Trainer to get in some 'miles'.
And so it was off out to the garage in minus 3 temperature to burn some rubber. with the turbo set to maximum resistance Bigman was struggling to get his heart rate above 80 bpm and there was no chance of getting warm. With full winter gear including the gloves, he survived fifty minutes only interrupted by the chill giving need for nature to take its course.
Brief consideration was given to doing a 'Paula Radcliffe' however this was quickly dispensed as a bad idea.
Tomorrow the leisure centres are back open and the plan is to spend the afternoon completing a lungbusting, heart booming, gutwrenching session in Cowdenbeath.
With less than 70 available days of training, every one is going to count towards making sure the Cape Epic experience is one we will want to remember as opposed to one we will want to forget.
The difference will be made in the dark days ahead.
A visit to the doc last week to obtain a medical sign off was another step closer to the start for Bigman. The purchase of his bike 'suitcase' yesterday is one more thing ticked off the list of things to do.
It is planned to have a joint celebration of Bigman hitting the BIG five oh and a Cape Epic send off similar to the Tartan Army send off to the 78 world cup. This year, Posse Ecosse is as close as Scotland get to being represented in South Africa for an international challenge.
Details of the event which will be a fund raising event for our chosen charity - Aberlour Child Care Trust will be announced soon.
And so it was off out to the garage in minus 3 temperature to burn some rubber. with the turbo set to maximum resistance Bigman was struggling to get his heart rate above 80 bpm and there was no chance of getting warm. With full winter gear including the gloves, he survived fifty minutes only interrupted by the chill giving need for nature to take its course.
Brief consideration was given to doing a 'Paula Radcliffe' however this was quickly dispensed as a bad idea.
Tomorrow the leisure centres are back open and the plan is to spend the afternoon completing a lungbusting, heart booming, gutwrenching session in Cowdenbeath.
With less than 70 available days of training, every one is going to count towards making sure the Cape Epic experience is one we will want to remember as opposed to one we will want to forget.
The difference will be made in the dark days ahead.
A visit to the doc last week to obtain a medical sign off was another step closer to the start for Bigman. The purchase of his bike 'suitcase' yesterday is one more thing ticked off the list of things to do.
It is planned to have a joint celebration of Bigman hitting the BIG five oh and a Cape Epic send off similar to the Tartan Army send off to the 78 world cup. This year, Posse Ecosse is as close as Scotland get to being represented in South Africa for an international challenge.
Details of the event which will be a fund raising event for our chosen charity - Aberlour Child Care Trust will be announced soon.
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