Wednesday, May 21, 2008
Lots and lots and lots.
Went to the gym this morning, and incorporated a new aspect into the routine. Interspersed sets of running and kettlebells. So, 4 x 500m runs at 14+ kph and varying of gradient, then sets of swings and clean and presses. Repeat for an hour.
It would have to be said, this leads to a fair old heart rate and lactic tolerance work out.
There is a motive behind all this. The gym are running a fitness challenge (as they sometimes do) and i think i may have a bash at this one. The previous one was centered around the tour de france, but riding on a machine is never the best, so this will be my first. I can feel the competitiveness in me beginning to stir - leading to all sorts of failure/self analytical moments. I reckon i should do ok, but the fastest so far (set by a triathlete dude) is pretty quick.
So: cycle 1.5km on level 6, then row 500m at full resistance, lat pull downs with 36kg (i think), 40 press ups onto a 5kg weight so chest drop is measurable, 50 abs crunches, 50 steps, shoulder press with 35kg/40 reps, then an 800m run at 8% gradient and a 40 rep bench press with the olympic bar and 12.5kg on either end to finish.
The record so far is 17 mins. Ouch.
I reckon i will be 20 or so mins...the run i did after the k-bells today was 800m at 8.5% and it took 4.13mins so, the row will be under 4.30mins i would hope, maybe even less, giving me 11 minutes for the rest. Easey peasey right?
Date - next Tuesday, and ill try not to be shy with the time. I might aim to do it twice, as a preliminary run through may be good...the actual compo is 5th july, which ill miss, but its all about a healthy comparison, no?
What else? ive been tooling around on the ro sham bo with the best pair of Times i have. Its been like trying to balance my foot on a ball bearing...horrible. So it will be interesting how i get on with the Looks after a bit more time (ha!), as i dont think there is any going back. If Look follow every other manufacturer they will add a tension adjust at some point and i can ramp it up...
The bike packing hasnt been forgotten either. I may be heading out with chipps for a longer than average run next week, so it may well get pushed into service then, and in order to minimise packed weight and volume, ive been playing around with a few things. Now the temperatures are up, i think i can get away with a sleeping bag liner and the clothes i will always carry in case of surprise scottish weather, a hat and gloves. This will decrease weight by a pound. In order to do this I will keep the double skin tent, but i think i will pack the poles and the fabric separately. That will allow a much smaller volume behind the saddle. I noticed when i was riding staircase style technical stuff, i was tending to sit on the rear rack and its load, which was not ideal in terms of positioning or stess on the rack...its a project anyway.
The other thing is ditching the number of extras. Pad/pen/treats/Some extra clothing (again, the warmth at present will give me this ability). We'll see.
A concept or two has been germinating in my mind. One: at some point i want to own a Cog bike courtesy of cog bike cafe/damo. He is well into the 69er bike and i think a technical woods style bike may be the thing. As in a singlespeed rear freehub with maybe a single, or maybe 3-4 speeds - 26" with a 3"+ tyre - coupled with a jones front fork, 135mm spaced (perhaps with a different gear, or perhaps a full on wide hub he is having made by paul components), and a endo morph. Super low slung, ideally with a 2 step, or perhaps a crank bros dropping seat post, if they hold up...Oh yeah! take me to the woods!...the pic is from a guy called tison....
The other is the continuation of the lefty equipped racing bike. In order to get faster i will need to work on not only fitness (encompassing nutrition and rest), reducing the effects of day to day life (if youknowwhatimean) and i think i will need gears. Although i only have about 5 photos up of 245, i spent a couple sundays ago doing a bit of support for anja, who was racing the drumlanrig NPS race. It was interesting to see people go *fast*. Although some of us who ride singlespeeds (perhaps with the exception of the lalondes) might kid ourselves we push harder than geared riders, the truth is that *fast* geared riders push as hard, in a bigger gear a lot of the time. Coupled with suspension a 4-5 speeds would be a probable benefit. If and its a big 'if' i continue to try and do the odd short fast race (anything up to 65miles or so...over this i think the speed i would go would not be overly affected...unless i got a *lot* stronger). The lefty is the best suspension fork i have ridden for the weight at 2.7lbs minimum. Add this to a bb30/SI crank with 1 or maybe 2 speeds, and a 4 speed rear, the weight will be a negligible increase over singlespeed/rigid.
We'll see. First gots to pays the ways for sswc08 and shenandoah...and a kitchen!