Update: 4 wks...
Weight: 12st 11.6. BMI: 25.6. Body Fat: 18.8%. Body Water: 55.9%.
Wk 05 Training: Hours: 15:45. Bike: 381.7k. Work: 10,322 KCal.
Weight… Up 2.4 lbs. Fine. I think that my fellow blogger, Mark, got it about right when he pointed out that after a long ride I might well have lost 4 lbs/2kg in glycogen/water from my legs, and that my weight may well creep back up as these reserves are replaced. I think that is what happened as a sneaky mid-week weight check saw the scales touch 13st !!
Anyhow, I am now at 12-12 and happy, my Tanita is showing that my muscle mass improved during the week whilst my body fat % has dropped further (see chart). I am also looking more at the bigger picture – I feel that I’m in a weight zone (12-8 to 12-13) that I would be comfortable doing the Etape.
And weight is not the ‘be all and end all’. It would be foolish at this stage for me to compromise my recovery for the sake of an extra pound-or-so. Hence I am focusing on matching my nutrition needs with my training output (see below).
Training… What a week. Have exceeded all weeks before it in terms of total hours, hours on the bike, kilometres and KCals expended. A couple of rest days at the start of the week to get over Highclere and then four hard days of training. Thursday & Friday’s sessions were spent in the Surrey Hills seeking out climbs. Saturday was in the gym/spinning. Sunday was the biggun’. Kingston Wheelers club run, then lunch, then a further 70k in the late afternoon (total 181km / 6:45). Included in this final ride was an ascent of ‘Horseblock Hollow’ whi8ch is a bit of a beast – 114m ascent in 1.00km. Gradient = 11.4% av. & 21% max.
This week is a reversal of last week. The week will be front-loaded and the sessions will be short & sweet to allow rest before the Dragon Ride…
Wk 05 Training: Hours: 15:45. Bike: 381.7k. Work: 10,322 KCal.
Weight… Up 2.4 lbs. Fine. I think that my fellow blogger, Mark, got it about right when he pointed out that after a long ride I might well have lost 4 lbs/2kg in glycogen/water from my legs, and that my weight may well creep back up as these reserves are replaced. I think that is what happened as a sneaky mid-week weight check saw the scales touch 13st !!
Anyhow, I am now at 12-12 and happy, my Tanita is showing that my muscle mass improved during the week whilst my body fat % has dropped further (see chart). I am also looking more at the bigger picture – I feel that I’m in a weight zone (12-8 to 12-13) that I would be comfortable doing the Etape.
And weight is not the ‘be all and end all’. It would be foolish at this stage for me to compromise my recovery for the sake of an extra pound-or-so. Hence I am focusing on matching my nutrition needs with my training output (see below).
Training… What a week. Have exceeded all weeks before it in terms of total hours, hours on the bike, kilometres and KCals expended. A couple of rest days at the start of the week to get over Highclere and then four hard days of training. Thursday & Friday’s sessions were spent in the Surrey Hills seeking out climbs. Saturday was in the gym/spinning. Sunday was the biggun’. Kingston Wheelers club run, then lunch, then a further 70k in the late afternoon (total 181km / 6:45). Included in this final ride was an ascent of ‘Horseblock Hollow’ whi8ch is a bit of a beast – 114m ascent in 1.00km. Gradient = 11.4% av. & 21% max.
This week is a reversal of last week. The week will be front-loaded and the sessions will be short & sweet to allow rest before the Dragon Ride…
Posted by Richard Allen
1 Comments:
Yes..thanks.. I've just ordered one of those chainlinks. Pete.
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