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Aw thanks your too sweet!
I started at 1 mins an built up to two. They are such a killer!! Having said that my pace is pretty slow. I do repeat 3 and 6 as fast as I can and so 1 and 4 are the easiest. Keep up the good work!
Glad the cadence info helped keep me updated!
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30.5.12
Hill repeats 6 x 2mins.. Done!
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29.5.12
40km bike ride around 1.39.
Took my bike to the bike shop to see if it needed any work- needs 2 new tyres, new chain, new cogs and a service. See you later £300! Ouch!
Nutrition- my nutrition is stressing me out. I’ve put on a kg over the last week and im really annoyed because I have been tracking calories when I can and making healthy food choices. I find it quite easy to control what I eat when I lift and do low intensity/short exercise sessions because I don’t have as many cravings and my energy expenditure is low. Adding a 1.5- 2 hour workout to my busy schedule means I need to eat more to support my training but not too much and so must be careful.
The problem I’m having is sometimes after a big workout despite eating a large dinner, I am still ravenous! Do you think this may be because I am consuming gels occasionally (its the only high GI food I eat) and therefore spiking my sugar levels= more cravings? Does anyone else get this? How do you manage it?
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29.5.12
BRick… Nailed
27 km on the bike and 4km run in 20 mins. Everything hurts- glutes, hamstrings, thighs.. It’s a good pain!!
Hadn’t eaten enough so had to opt for a gel between the bike and run.
Post run recovery smoothy was milk, chocolate whey protein, spinach and berries. It actually tasted gross- so bland!
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Feels so good..
To have the lido swim already out of the way this week…
Bingo!
Brick tonight, hopefully I won’t get back too late from work and be too Knackered to get the set done.
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Berry oat pancakes
Ingredients
*1 cup whole oats - ground
*1/3 cup All Bran - ground
*1 tbsp chia seeds - ground
*2 eggs
*1 tsp flaxseed oil
*milk to make the desired consistency (about 150ml)
*handful of berriesMix all together, cook and eat.
must try
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Business Buffet
The buffet normally consists of either soup and sandwiches or soup and lasagna/ vegetable cheese pasta bake and something like an apple strudel for desert- not normally anything healthy.
There is often some fruit- apples, pears and plums avaliable throughout the day
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28.05.12
This morning I did 45 mins of Nike Training Club circuits focusing on my glutes and core. This afternoon I did an endurance swim in my wetsuit up at the lido (yup, only one in my wetsuit, pretty embarrassing!) I did 3,000 meters. So dull- feel so restricted in my wetsuit! However, I know I need to practise!
Tomorrow Im away all day on a course for work. I’ve got breakfast (overnights oats) soaking in the fridge ready to eat on the train! Im taking 20g nuts as a snack 200g of celery and mixed peppers and a 140g sweet potato as a pre Brick snack as Ill be coming back home late after work to either a big Brick or a 90min cycle ride. The lunch that they serve at the place is normally disgusting- either coronation disgusting chicken on white bread or stodgy lasagne.
As I am with customers tomorrow, I cant really avoid some of this gross lunch grub. Im sort of stressing out about it a bit. I really don’t know how I can dodge this buffet and eat my healthy foods in secret- I cant deal with people asking me questions and calling me fussy! what would you guys do in this situation?
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Just chopped up my weekly shop for salads this week!
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27.05.12
28 miles on the bike done. Such a glorious day today could have kept going all day. Took about 2 hours for the whole lot- knee a bit sore but nothing too bad.
BBQ time! -
My early morning swim on Friday! Amazing.. 2000meters of sprints. No lanes which means I pissed off a load of old ladies but got my set done in the sun!!!!!
Rest day today and just as well as I’m Knackered from a wedding yesterday.
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24.5.12
1 hour on the bike- included 3 x 4 min hill repeats. Knee a bit sore but not bad enough to stop and the pain kept going when I worked on pulling up with my shoes and keeping heals down.
Getting more confident on the bike now. Even using the hoooooods like a pro hahaha
(shame the speed is nothing like a pro!)
On a side note- I’m not sure if this is just a mental thing but I feel as though my hard earned muscle is disappearing! I’m not loosing or gaining weight but I feel as though it’s turning from muscle to flab. I can’t continue to lift with the amount of endurance training I’m doing, I’m up to about 8-10 hours of training a week now and I hardly have any spare time/ energy to lift- If I can get one circuit session in a week, I’m lucky! I’m still eating loads of protein.
I know I need to prioritise swim bike and run sessions now if I want to do my best in the races I’ve got coming up- and i need to remind myself the training is about performance and not aesthetics… but after all that weight training and muscle building- feels like its going to waste! Anyway rant over!
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This hurt because my legs were shot from last nights brick.
It took everything to keep the pace up. Tried to keep cadence at 90.
Luckily it was a nice day and I pushed through. I’m absolutely Knackered now.
Plan for the next 2 hours- work from home and stay off my feet! -
Brick
Yesterday was 1 hour of circuits and a 1600m swim.
Today was a BRick Session:
Cycle stats: 1h 37m 18s, distance 34.75km 21.4 average speed 39.1 max speed
Run stats: 3km total in 17 mins, mins per km: 4.43 (yes, caned it!) 5.27, 6.36 (died at the end!)Felt awesome on the bike today, felt strong on the bike and kept my cadence up at 90rpm. I really feel I am improving.
I burnt just under 1000 calories on this session so I recovered with homemade a strawberry soya milk smoothy with 50g banana, 20g frozen spinach, 1tsp Spirulina, 30g oats, 5g chocolate protein. All those ingredients sound grose but all blended up it was what I needed to replenish my energy.
About an hour and a half later I had the Quinoa dish. This sounds like a lot of food but after many weeks of experimenting with my nutrition- eating too much and sometimes not enough, I’ve discovered this is what I need in order to perform. Ive had 2000 calories today and I may even have some dark chocolate later if I get hungry.
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Dinner post brick session…
Quinoa, cottage cheese, carrots, celery, broccoli, tomatoes and olives
