Done & dusted

So yesterday was the spin-a-thon.  Officially the longest 12 hours of my life.  The bike was my home. 

Why did we put ourselves through this?  BBCs Children in Need.  Some charity over here that helps kids out with stuff when they’re carers for their parents etc.  Not entirely sure about it, but what the hell.

It started out ok.  Not too much problem in the first couple of hours – although I woke at 5am thinking that I hadn’t enough sleep and was going to struggle.  The first group was great craic and the time went relatively quickly.   

Day plan:

5.10am – wake

5.30am – breakfast – oats, yoghurt, grapes

6.30am – coffee

7.00 – 9.00am – cycling

9.30am – 3 eggs, mushrooms, 1 slice toast

10.00 – 12.00 – cycling

12.30pm – 1 & 1/2 chicken, ham & cheese toasties.  Spa

1 – 3pm – cycling

3.15pm – pasta salad, chicken, curry cous cous

4 – 6pm – cycling

6.30pm – couple of spons of rice with curry sauce & little bit of chicken.

7 – 9pm – cycling

9.10 – 9.40pm – spa

10 – 12midnight – cycling

12 – 2am – 4 Millers, 1 glass red wine in spa.

21 hours later I was done and well on the way to bed.  Utterly exhausted.  Just enough energy left to get in the spa with some millers, GI Joe, Chef & she.  The boys left quite early, but we stayed on a bit longer.  Opening Millers with a spoon is tough work, and quite dangerous.  She took the opportunity (any opportunity I’m told) to try to drown me.  In my defence I’d done 12 hours on the bike and had drunk 4 Millers by that point.  So much fun though!  Was pure murder on my bum, despite having D’s cycling shorts after the first stint.  Definitely helped, but still didn’t keep me from excruciating pain in my arse.  By the final ride I was dead.  Couldn’t sit up, couldn’t sit in racing pose – all I had was standing, and that wasn’t entirely pleasent in itself.

Was hitting ups and downs all day – half way through the 3rd stint I was sure that I couldn’t make it.  That I couldn’t finish.  She visited me in the morning, during the 2nd – that made me feel so much better.  She brought 2 of her kids along but still was concentrating on talking to me.  Missed her as soon as she left.

Food wise I know that I didn’t eat enough – despite getting probably an average of 3 bananas & .5 lit of water per 2 hour stint.  I was on viper & energy gels too, but there was no way I could possibly replace all the calories I expended.  I started initially to struggle with getting the toasties down – they were dry & I just wasn’t really into eating. The pasta salad & cous cous went down easily enough but really really struggled with the curry.  In the last break I didn’t even bother, I knew I wasn’t going to get anything down, so really made an effort with the bananas – probably 8 during the last 2 rides.

 

Daily total stats:

14:23:17

6442 cal

That’s over 3 days worth of food…my god!  My stats were down for the last ride, but I was fucked.  I feel a bit cut that I couldn’t keep it up at the end, but it was a good effort.  No idea how I did it.  I feel so tired now, but the weird thing is that I would totally do it again.  Just to beat the last score.

Entirely fucked.  Away to sleep it off.

God speed

Split shift again. 15 Hours Down

Yet another split shift.  Feel more used & abused than I really want, although how can one tell the difference between being a good person, kind hearted & doing the right thing and being just plain walked all over?  Sometimes I feel as though I get stuck in the middle of that great big abandon.  I won’t see them stuck, but I feel as though I really can’t say no.  I’m too close.  I live to close.  I’m too nice.

 

To be fair GI Joe is very good to me at times, like letting me off work early to play golf, then giving me the hours, saying that I make it up anyway.  Which I do.  Simone the big man would never have considered that to be fair but GI Joe knows I put in.  Knows I earn what I get.  Loads of people have said to me that the place will fall apart when I’m gone.  K-C reckons she’s leaving.  No motivation to come she says.  Is that me, or the program?!  Hmmm.

 

I was surprisingly busy at work today.  Not so busy, but every time I was just getting into something someone was lookin me for something or other, just generally being high maintenance.  Me being tempermental…  Ma’s mate phoned me twice, once to say that Big Pelier could come to the spin-a-thon (bloody good thing too or I would have had to call and shout at him).  So I mentioned that one of us would be in contact with him.  Then she called again to tell me that I shouldn’t phone him, that he was busy at work & he said to her not to phone him at work.  Bloody hell – I can imagine why – no doubt he doesn’t want her rabbitting on at him while he’s doing his copper thing.  I briefly wondered if she phoned him to ask if she could take a crap.  Probably.  GI Joe and I laughed about that, she’s a nutter – harmless but an absolute numpty head.

  

Today was the beginning of the end of the spin-a-thon challenge, or Saturday from hell as I’ve begun referring to it as.  My god, I can not believe what I’ve signed up for.  So, it’s currently all systems go on the eating front.  7000cal in a day.  Shite.  Actually, that might be a great weight management plan…do one of them a month & bada-bing bada-boom, all of a sudden you’re maintaining the athlete look no worries.  Insane thought.  Definitely saner people locked up…

 

 

The new Polar is awesome.  FT60 training computer it’s officially known as.  I’ll just say it’s class.  It is clear, does everything one could ever want and looks smashing.  And at £184.50 it costs more than most can afford, or will pay, making it kinda exclusive.  I love my Polar.  I’ll be sad to get rid of the orange one, but I kinda need the 50 quid.

 

Training today was light.  Just a quick spin to empty the glycogen out of my legs before I load up again for Saturday.  After the spin I did K-C’s new weights program, somewhat to see what it was like, somewhat out of boredom & somewhat to tell her that I can do it, to push her further.  Was a bit easy, I must say.  Although I think a lot of it was cause of the fatigue from spin, that I probably didn’t push as hard as I could have.  That I just set out to do what she did…only a little more weight.  GI Joe stretched the hell out of my hammies & calves before I spun.  Was surprised by the flexibility still in them, even though they felt as tight as hell.  Also getting pretty happy with the development in my legs, some nice shape coming through above my knees.  Although still not as good at K-Cs.  I love her legs.  Could look at them all night long, all day & for, well, just such great definition in her quads - absolutely class!

 

SPIN (Maximise performance & improve fitness)

1:00:27

554 cal (23% fat)

AHR: 153

MHR: 183

Zones: H: 25:04; M: 22:52; L: 12:30

 

WEIGHTS (fat burn & improve fitness)

00:23:34

158 cal (36% fat)

AHR: 131

MHR: 185

Zones: H: 00:41; M: 07:49; L: 13:59

After I’d trained & rested for an hour I was back at work for shift 2/2 today.  K-C was in looking through her program – we had some great craic.  I love working with her…cause I can tell her what I think & she takes it.  Cause I don’t have to baby her.  I just like hanging out with her.  In so deep.  Feck!

Just went off to get some food before.  Loads of protein, stuff for sangas – cooked chicken, turkey, avoes etc.  Steak, broccoli & loads of fruit.  Also got some of my favourite greek yoghurt and some of the wonderfully delicious and zingy Intense burn energy drink – 2 for £1.50 woot.  Bring on Saturday of hell. 

 

 

 

Spin-a-thon…Bloody Hell.

So, I’m back.  After quite a significant absence.  Not my fault at all…bloody internet.  Now I’m reconnected with the world. 

So, of late…things go like this.  Training was well back on track – maintaining quite easily at 73 – 74ish.  Not really eating that well – been kinda up and down, mainly through inconsistent timing, poor choices and lots of booze.

Training wise, not so bad.  Was getting full into the cardio, working it hard & suffering a whole lot.  I’d swapped to another formula.  Yet another formula.  It was all going well then I got sick.  It was after Belfast’s Oktoberfest.  Was such a great, crazy, unintentional night out, but then the sickness hit.  Was well out of action, dosed with the flu for about 2 weeks. 

Stupidly I’ve signed on for a bloody spin-a-thon for the fecking Children in Need.  Everyone in the gym, well everyone who’s signed on, is doing 3 hour stints.  GI Joe & I are doing 2 hours on, 1 hour off for the whole 18 hours.  That’s 12 hours on a bike.  Nearly a whole flight from London – Hong Kong.  Bloody hell.  Been doing lots of training for it.  Worked up to 2 hours, which, when company is good is pretty easy.  Very doable.  Last Thursday, the 30th did 2 hours on, 1 off, 2 on.  Bit of a zombie-esque state at the end of it, and my head was away at work.  No wonder, burnt approximately 2200 cal that day – a whole day worth of food. 

That in itself concerns me a bit cause of the amount that I’m going to do in 12 hours.  The 2nd lot burnt more, definitely more – was harder on the body I guess, pushed a bit more cause K-C was there, motivation!  By the end of the 12 hours no doubt I’ll be working at a lower rate, but cause of the duration & intensity I’ll probably be burning more.  Probably about 7000cal for the day, maybe more.  That’s like a weeks worth of calories.  How the hell am I going to put all that in.  K-C is becoming a waitress for the day.  I’m gonna have to give her millions to cover my food/drink bill that day.

14 hours down. 2-1-2

Spin-a-thon training
7:38am
02:00:58
1071 cal (45% fat)
MHR: 173 (87%)
AHR: 148 (74%)
Zones: H: 00:16:30; M: 01:09:08; L: 34:40

1 HOUR REST

Round 2.
10:34am
02:00:25
1176 cal (40% fat)
MHR: 189 (95%)
AHR: 156 (78%)
Zones: H: 44:57; M: 56:44; L: 18:36

10 hours down

Spin-a-thon training
2 sesssions today – first before work, second after.
46:38
434 cal (40% fat)
MHR: 178 (89%)
AHR: 152 (76%)
Zones: H: 10:22; M: 29:54; L: 05:58

1:30:06
916 cal (35% fat)
MHR: 183 (92%)
AHR: 160 (80%)
Zones: H: 46:39; M: 33:35; L: 09:52

 

4 Hours Down

Spin-a-thon training
02:12:23
1379 cal (35% fat)
MHR: 189 (95%)
AHR: 162 (81%)
Zones: H: 01:26:52; M: 32:04; L: 13:00

2 Hours Down

Spin-a-thon training
01:16:13
741 cal (35% fat)
MHR: 183 (92%)
AHR: 164 (82%)
Zones: H: 01:00:38; M: 05:29; L: 01:42

1 Hour Down

Spin-a-thon training
01:03:23
638 cal (40% fat)
MHR: 172 (86%)
AHR: 159 (80%)
Zones: H: 39:02; M: 22:39; L: 01:24

Short Day

1020 – Oats, 1 & ½ scoops natural Yoghurt, 1 tblsp Bramley Apple Sauce.  Coffee.

1300 – Tuna, sweetcorn & low fat mayo mix on 2 slices of granary bread.

1400 – Small Banana, bottle of hydroactive (50 cal).

1500 – ½ cup coffee

1600 – Thermobol, Coffee

Training – 1 hr spin (hill intervals). 588 cal (40%). MHR: 93% (179). AHR: 81% (157). Zones: H: 41mins. Chest/shoulders – 3 x 8 DBBP (18s); 12, 12, 10 DBSP (6s); 2 x 10 Inc. Pyramid flyes (5s); 2 x 10 DB Lat Raise (5s).

1920 – 1 nectarine, handful peanuts, Green Tea.

2100 – 4 x chocolate chip digestive biscuits (272cal)

2115 – grilled steak & green veg (broccoli, beans, snow peas)

2230 – 200g grapes,

2300 – Thermobol, ¾ serve Promax Diet shake with 250ml skim milk.

 

Extremely busy at work today.  Not doing the second part of the shift that I’d planned to do; but it’s all good.  Everything was rescheduled.  Ate regularly, between appointments, although I really haven’t had that much to eat today.  I was so tired this morning.  Looking back I’m not sure where the day went.  Short shift, late up & tired I think made the day go faster. 

 

Training was good.  Pleased with how it went; worked hard through the hill intervals.  Was a bit sore on my legs; but worked hard.  My heart rate was lower than what I expected from the soreness in my legs.  Obviously I’m getting fitter cause I can do more work at a lower heart rate; but still work to do.  It’s the intensity.  During some of the hills the question in my head was ‘Can I work harder?’ & then I’d push it up a bit.  Happy with my effort.  Legs though aren’t sore at all.  Obviously I didn’t push them hard enough last night.  Thought I would have been sore from the one leg squats; however I’m not.  Will have to go back and do them again.  Fucking effort!  Need to produce 100% at all times.  Judging from the lack of DOMS I didn’t do that last night.  Shit!

 

I feel somewhat deflated by my results this week – 73.4kg & 29.6% body fat.  I know the body fat result will be highly dependant on my hydration levels, and that’s slipped a little in the last couple of days.  Also I’d had a few coffees which would have dehydrated my levels a little.  The weight thing though – I know exactly what happened…too much crap.  It’s as simple as that – not exercise/training related, but bloody food.  Getting too lax with my food – either letting bad snacks slip in, or not eating regularly enough.  GET IT SORTED FAT-ARSE!!

 

The Bourne Supremacy

Was a wee bit hungover this morning, but work called. Nearly bloody sick of work really. Didn’t end up so bad by the end of the day, perked up a lot & did a great training session; so I’m happy with that. Very disappointed with yesterday – I keep fucking it; keep dropping shit, dropping my fucking priorities. There will be no drinking tomorrow at Pretty Marys. I need to get this sorted out!

0930 – 750ml water
1130 – 750ml water
1345 – 2 rounds chicken, coleslaw, bacon on white. 1/2 cup coffee. 750ml water
1400 – 1 Nox Pump drink (ultralife)
1615 – Detox
1630 – Training – 1:10 spin bike + 5 min recovery getting back to house. 817 cal, 35% fat. MHR: 180, 92%. AHR: 159, 81%. 1.75lit water
1800 – Thermobol
2200 – Steak & green veg. 750ml water.

The training was really good. I was only going to do a little bit, habit building session. It was more of a constant effort today, the hills or upped intensity bits weren’t as severe as yesterday – only did one where I was standing, but that busted me enough. Throughout the session I felt as though it wasn’t as hard as yesterday; but the stats tell a different story. AHR was up which I suppose means that I did a better job over the whole session, but cals were down – that’s interval training for you I guess. Bourne Identity again, but it ran out so Bourne Supremacy went on and I was cruising. It’s so good at keeping my mind off the training. I was only going to do 30 mins, felt like only doing 30 mins; but pushed and before I knew it I was at 45; then it seemed pointless to stop then when I could have done and hour. An hour turned into and hour and 10. Great. But it doesn’t take away the bitter disappointment at yesterday. I’m such a fucker sometimes.