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.