ChrisFit 2009

• 8/12/2009 - Moved

This blog has moved to

http://chrisfit2009.wordpress.com

Please click on the link to go there.
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• 4/12/2009 - 75kms

As part of my Century Training, I completed a 75km ride today. Prior to today, the longest ride I have ever done was the Canola Canter, a 50km Audax ride, which took me about 2hrs 45mins to complete.

Today, however, I finished 78.69km ride in 3hrs 7mins, a time I am very happy with. That puts my average speed at a little over 25km/hr (15.6mph). Admittedly, I was waning towards the end and the last 12kms really took it out of me, but I finished. For me, it is more about finishing than anything else - good times are a welcome bonus.

I took this route, which can be seen on mapmyride.com

The bike comp clocked it in at 78.69km. I've always found that these online mapping sites never get the distances quite right. Then again, perhaps they are right and my trip computer is wrong.

I tried to pick a route that had some decent climbs, nothing too steep and some nice long flats. I decided on going out via the Wagga-Mangoplah Rd as it has a decent enough climb at the start and then drops off considerably about 1/3 of the way in. Add to that, the road is well suited to cyclists, has good visibility and if I decided to pack it in after the first hour, it is still downhill most of the way back. As it happens, I didn't pike and made it to the end.

I'm not sure why I like hills at the beginning of a ride. I always feel that even on easy, short rides, the beginning is hardest. I haven't found my rhythm and the legs never feel like they can cope. Then again, if the hills are early on, it's best to attack them when I'm freshest, and once I make it to the top, i know that the hardest work has been done. One day I'll pick a route that has a substantial hill in the middle or at the end and I'll have to see what I'm really made off then.

I have to give credit here to the bike. It might only be an entry level carbon bike, but it was sweet to ride. The difference between the Giro road bike and the Giant hybrid was quite pronounced. I am convinced that I finished because of the quality of the bike. I'm not saying I wouldn't have made it on the hybrid, but it would have been a whole lot harder.

 

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• 4/12/2009 - Post Ride Drink

As part of my post ride ritual, I make myself a very delicious berry smoothie (although it's more of a thickie as a matter of taste).

The quantities of the ingredients vary, but the basic recipe is:

Handful of Mixed Berries. I prefer the frozen kind.
1 banana, sliced.
1 Scoop low fat Vanilla Ice Cream
1 shot espresso (cooled of course), or a small amount of dissolved instant coffee.
1 teaspoon LSA mix
squirt of Honey
Milk. The more milk, the smoother it is, but like I said, I like it thick(ish) and lumpy.
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• 4/12/2009 - Century Training

This week I started training for a 120km ride I'm planning for March next year. The goal is to complete it before my 35th birthday. I adapted the plan from the 100km in 12 weeks plan posted by RideWiser on the Bicycle Victoria website

I don't have the time to ride 6 days a week, or even 5. So essentially I have decided on 3 decent rides, 3 times a week, with a long ride every 3 weeks, plus an Active Recovery day after a long ride. I'd like to be able to stick to the plan as posted but with shift work at the hospital it is just too complicated. So instead, I've opted for a loose plan like this:

Day Off (if Thurs or Fri) - Long Ride at least 60km (37.5mi)
Day Off (if not Th/Fri) - Medium Ride - 90 mins max
Rest Day after Medium Ride
Active Recovery Day  after Long Ride + Rest Day
Any other day - Short Ride - 60 mins max - Low Intensity.

It makes sense to me, and I feel that is easily adaptable to my varying work patterns.

This week, I had Thurs and Fri off. Since I had a lot of chores and stuff I needed to get done, I did those on Thurs and has my long ride today (Fri). Tomorrow I have the midnight shift at work, so I will go for a walk in the AM with the girls in the pram. Lots of fluids, healthy lunch and try to avoid the biscuits at work.
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• 30/11/2009 - Accumulated Kms

Date
kms miles
30 Nov 2009 500 312.5
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• 23/11/2009 - New Bike.

OK, so I bought a new bike today. Have done a lot of reading on the net and thinking realistically about where I'm at with my riding, I decided that I really need a proper road bike if I am going to see any significant improvement in my times. Yes yes, I know it isn't just about times but about fitness and weight loss, but there is nothing wrong with having decent gear at the same time.

So, I'm now riding this: A 2009 Apollo Giro-C.

Why did I pick this bike over others? Rather than one LBS, I have three, all pretty good, but each with a limited range. For my price bracket (sub $2k), there were only two carbon frame bikes available. The Giro C and the Malvern Star Oppy C5. With the year end discount, the Oppy came in at $1999.20, a measly 20c more than the Giro. The colours are much the same - Black with White (Giro-C) or White with Black (C5). Both bikes have the Shimano 105 drivetrain. Essentially, the bikes are identical - sure there are minor differences, probably big ones to an expert, but to a novice, they are minor things.

In the end it came down to one thing - brand. Both brands are Australian and designed and developed here, but the Malvern Star is now owned by Pacific Brands, a company I choose to avoid, much like Nike and others and that is good enough for me.

I added a couple of accessories to the bike - front and rear lights, a Sigma 106L cadence computer, two bidons and a bento bag. Since the bike, came with Shimano R540 Clipless pedals, I needed some proper bike shoes, and so I picked up a pair of Shimano SH-R105 Shoes with full carbon fibre soles for peak power transfer.


The man at the LBS explained a couple things to me.

1. Never put a bike stand on a road bike. Why not? It's seems to be a much better idea than buying a rack to keep it in.

2. Whilst getting used to clipless shoes, expect to take the occassional tumble on dismount. Most shoe newbies have a tendency to incorrectly detach from the pedal and thus have a spill, often ending up on their side under the bike, with one shoe still attached and the other hanging free. Touch wood, I haven't had this problem yet. For me, the dismount seems easy - it's the mount that is tricky. I seem to spend an unusually long time getting one foot to click in - and then the other goes in just fine. I was told it was just like clicking into snow skis, but that's a load of bull. It's nothing like it. On skis, you push your toe forward and heel down, and it's simple. On a bike, you pull your toe backwards and then down. Much harder, especially when the pedals are trying to spin away.

3. Take some time to get used to the bike. Everything is different, and there is an adjustment period. I guess that if I had gone from one road bike to another, it would be quite similar, but from a hybrid that hasn't been changed since it came out of the shelf (except a slight seat height adjustment) to a road bike, things can be very different.

The first thing that I noticed is that the handlebars are lower than on the hybrid (compared to the seat height) precipitating a more bent (or less upright) riding position. This resulted in what was a very unusual and uncomfortable riding position which has taken a few rides to get used to. Interestingly, I notice that even a week later, I still tend to ride in the higher position, that is with my hands on the top bar, rather than the drop bar (unless I'm pushing hard).

The other thing that I found interesting is that, for the first couple of rides (especially the ride home from the bike shop), my adductor muscles ached. I suspect this is from having my feet locked into a position they weren't entirely used to. This only lasted a couple of rides.

Other than all of that, it is just a matter of practice practice practice, and getting the kms up and the times (and weight) down.

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• 16/11/2009 - Links

I was searching the net the other day for useful info on cycling, with a particular interest in hill climbing, gear ratios and other blogs. I came across Tuned Into Cycling, an excellent blog and resource for beginner cyclists.

Another useful blog I've found is Bike Noob, an excellent blog by a (no longer) bike noob, who has some excellent advice, tips and tricks for the new rider.
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• 11/11/2009 - Back in the Saddle

After around three weeks off, I got back in the saddle today. Nothing hard, no hills, just a manageable 30kms. Once again the first few kms were the hardest, but once I found my rhythm and settled into a comfortable cadence, I felt quite good. It is amazing what a difference a lung full of air makes.

Also today, I discovered that there is a Christmas Charity Ride on in 31/2 weeks. There is a 50km, 80km and 100km option and of those I think I'd take a shot at the 80km option (depending on the course). The only problem, the contact number on the info flyer seems to be disconnected. Bugger.
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• 27/10/2009 - Sick

I've been a bit sick over the last week or so. I normally get hayfever around this time of the year. Usually it isn't enough to bother me but added to that I have picked up a chest cold as well and between the two I can't breathe easily. So in the interests of not making things worse, I'm staying off the bike until I can breathe easily.
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• 19/10/2009 - The Gregadoo Loop

I had planned to attack Willans Hill yesterday but I just couldn't be arsed. I was having such a nice day playing with my little girls I decided that the ride wasn't that important. But I did promise myself an early morning ride today to make up for it.

At some point yesterday, I decided that today I would take a circuitous route to the airport and back, but after thinking on it some more, I realised I wasn't keen on riding along the Sturt Hwy, so I trawled a few sites and came across the Gregadoo Loop ride by Bicycle Wagga Wagga. This ride looked really nice, a few hills, some nice scenery and long straight roads with little to no traffic.

Added to that, since the Loop started just down the road from the Kooringal end of Willans Hill, I knew I could kill two birds with one stone...another crack at Willans Hill and a good long ride as well.

So...Willans Hill...failed again...wrong gear, wrong mindset and a chest wheeze...but only one stop. The rest of the ride I managed reasonably well. In the end, I pushed out 42kms in a little over 2 hours. I'm not what it says, but champion marathon runners finish in a little over 2 hours...damn that's fast running.
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• 12/10/2009 - Attack on Willans Hill

Buoyed by my success on Sunday, I have decided to attack Willans Hill again on Thursday. Think I'll go West-East. It is longer, but not as steep.

Once I have completed both directions, I'm going to start thinking about the next road across the hill which is steeper and shorter. But I need to get this done first.

16/09/2009 - As a result of the weather, I only got an opportunity to attack Willans Hill today. While I made it over (West-East), I did need a short 30sec stop about half way. Very disappointed, and I put this down to poor diet and no exercise over the last week. Late shifts at work = bad diet and no exercise. Wet and cold outside = bad diet and no exercise.

But I still got out, still got over and am going to go back and try again on Sunday. If I fail, then I will try again on Tuesday or Wednesday. I will overcome that damned hill.

It says a lot that I can bang out 50km but struggle on once the hill gets too steep. Need more strength

16/11/2009 - Success. I made it over Willans Hill today, and didn't feel as bad as I thought I would. I haven't had as much time on the bike of late as I would like, but I'm making a concerted effort to get out more. So this morning, I was up at 5, on the bike by 6 and over the hill by about 6.15. So...it's time for the next reward!

I tacked on about 20kms after getting over the hill, but I'd like to see how well (or poorly) I do the hill after a decent ride, rather than before it. Anyway, I now need to get over the hill from East-West, which is much steeper (but also shorter). I plan to have this completed by months end!

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• 11/10/2009 - Canola Canter

I completed my first 50km ride today. The ride was organised by Bicycle Wagga Wagga, my local Bicycle User Group. Here is the route:

Before anyone whips out a ruler and points out that this is only 25kms, I'd like to add that it was a return trip, 50kms in total. I met up with the group at the sadly named Wagga Beach, where the race organiser decided to announce to everyone that I was a 50km virgin. I was to appreciate this as it meant everyone was keeping an eye on me and offering encouragement during the ride. Special thanks go to the man riding with his granddaughter who got me to adjust my seat to a better height before we got to the hill.

The ride out was good. Not too tiring, only one hill and some nice gentle downhill slopes. I made it to the top of Malebo Hill without stopping (must have been the new seat position) and even managed to overtake a more seasoned rider in the process. I know I was feeling good because I wasn't watching the distance, but the clock, trying to push forward to get to the check point before the 1 hour mark. Alas, it was 1hr 10min by the time I checked in - not too shabby though, and it still left me on track for a sub 2.5hr round trip.

As I waited to get my brevet stamped, the first few drops of rain hit me, so I scarfed down some scooby snacks, and took off to get home. The rain simply continued, ever harder, and was soon accompanied by a strength sapping headwind. By 30kms, I was watching the kms tick over, and it didn't help that a score of riders doing the 100km ride sped past me, easily doing double my speed despite having already done 50kms more. By the time I saw Malebo Hill again, I seriously contemplated packing it in. I was cold, wet, tired and truly over it. But I didn't. I'm proud of myself for that. Not so long ago, I would have given up.

I got over the hill, and just tabbed on. By the time the 40kms clicked over, I knew I was on the home stretch and I just managed to find a little bit more. I even got sight of the trio in front of me, and that spurred me on even more. I never caught them of course, but it didn't matter, because by the time I left the highway and was back on the local roads, nothing short of a crash was going to stop me.

I clocked in at 2hr 42mins. Not quite the 2hr 30m I had set myself, and well short of the overall 2hr goal, but I finished (in the top half of the pack). With a few congratulations from the other riders as they came, I resolved to do the same ride again next year. The benchmark is set, lets see what a year of riding and training does to my times. I'm going to attack it in 2010, and go as hard as I can.

This is me at the final checkpoint. I'd just handed in my brevet, and was standing entirely too close to the man with the camera.

 

For my reward, I've bought myself a few things for the bike. A new water bottle and a bike bag

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• 9/10/2009 - My Goals

I originally had just one goal - to get fit and lose weight, but as I got out on the bike, I found I was setting myself little challenges. The first was simply to get to work without dripping sweat - that's easy now (although with summer coming, I'm not sure how that will go).

For each goal, I've set myself a date by which I want to achieve it, and am allowing myself a reward for each one. The bigger the goal, the bigger the reward. So my current goals are these:

GOAL

GOAL DATE DATE ACHIEVED

 REWARD

Climb Willans Hill (East-West) Zero Stops 31 Dec 2009   New Bike Computer (with Cadence)
Climb Willans Hill (West-East) Zero Stops 31 Dec 2009 16 Nov 2009
New Sunnies
Ride 50kms 31 Dec 2009 11 Oct 2009 Gel-Bot and Seat Bag
Ride 50kms, 2 hours max, 0 stops 10 Mar 2010   Bike Vest
90kgs 31 Dec 2009   Bike Shoes and Pedals
85kgs 10 Mar 2010   2 new tattoos
80kgs 31 Dec 2010   Wii + Accessories
Ride 100kms 31 Dec 2010   Maybe I'll get a new bike.

The problem here is that I have now bought a new bike, shoes, pedals, vest and computer, so I have 'awarded' myself half of these rewards before I've completed the goals. I have no choice now but to train hard and earn them.
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• 9/10/2009 - My Rides

Most of my rides are mapped and stored at MapMyRide.com, and excellent resource for riders. For me, it is particularly useful as it has a "Show Elevation" feature which lets me plan my ride a bit better.

Daily work commute
Around Wagga
Glenfield - CSU
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• 8/10/2009 - One question. Why?

The simple answer is Why Not? A more detailed answer is "Everyone else seems to have one, so I want one too."

The correct answer is that I have finally decided to do something about my man boobs, overhanging gut and general lack of fitness. And as I stare down the barrel of my 35th birthday, the time is now. But why the blog - that's the easy part. Because I'd like a place to keep everything together and help track my progress. I could do this offline, but then again, this is the 21st century and I am a technophile.

I actually started riding a couple of months ago, when I was working away from home. I bought a cheap bike from Big W and rode in for call at the hospital and despite the problems that seem to be associated with cheap bikes (a definite case of you get what you pay for), I had the bug. So, on returning home, I started riding to work on a decent bike

OK details before we start.

About me: when I started, I went to the local gym and got a few measurements done. Here they are: honestly, I can't find them. I think I chucked them when we moved house. If they turn up, I'll post them.

The bike: I ride a Giant Farrago SE Hybrid. Here is a picture. Mine is a darker blue, but the bike is the same. This is definitely not the cheap shit bike I alluded to earlier. It might be a few years old, but it is still a quality bike (at least I think so).

My Bike
 

When I started riding, I struggled to do a couple of clicks on a gentle slope. I was better on the stationary bike at the gym and much preferred the treadmill. I got up to 4.5kms jogging and still hated the bike. Somewhere in the next couple of weeks that changed, and now I absolutely love getting out on the bike and dread the idea of hitting the asphalt for a run. Is it weird that I don't like riding the stationary bike but love riding outdoors, but I love running on the treadmill but hate riding outside? I think it's weird.

Anyway, my goal here is essentially to get fit, trim down and record my thoughts. I'm not one for keeping a traditional diary, and I'm not the best at remembering stuff, so I thought I could keep a record of everything here. So, enjoy my failures and my successes. I'm hoping it's more of the latter than the former, but I'm being realistic. No quick fixes, just hard work and no chocolates or biscuits (well, maybe a couple now and then!)

So here it is, my success, my failures, my thoughts.
 
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A blog about a beginner cyclist and weight loss on two wheels.

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