The truth!

joker77

Training

Gym - Pull Session
Deadlift - 105Kgs
Chins - 38 (6 sets)
Bent Over DB Row - 30Kgs
Lat Pulldown -110
DB Curls
Lateral Raises
Ab Crunches

Cycle

23Kms
1:01 hrs

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 65Kgs
Press - 35Kgs
Close Grip Bench - 50Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 47.5
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Swim, Steam Room, Sauna, Jacuzzi, Swim

Cycle home - 10kms, 30mins

joker77

Training

Gym - Pull Session
Deadlift - 105Kgs
Chins - 41 (6 sets)
Bent Over DB Row - 30Kgs
Rope Pulldown
DB Curls
Lateral Raises
Ab Crunches

joker77

Measurement Day 9 - 2011-02-26

Stomach: 88cms

Body weight: 78.6Kgs

Training

Cycle

73Kms
3:25 hrs

joker77

Training

Cycle in - 7.5kms, 20mins

Cycle home - 10kms, 30mins

joker77

Training

Cycle

15Kms
0:36 hrs

Finally starting to feel normal, have been sick for nearly 2 weeks. Finished antibiotics on Friday.

Training starts again from now. Have put back on the weight around the belly. Will start a new measurements sheet from next week.

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session - short sets to get back into it
Bench - 60Kgs
Press - 35Kgs
Close Grip Bench - 50Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 45
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Training

Cycle

29Kms
1:09 hrs

Viewing point, back of Firhouse

joker77

Training

Cycle in - 7.5kms, 20mins

Cycle home - 10kms, 30mins

joker77

Training

Cycle

33Kms
1:10 hrs

Halway up Embankment (last night)

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session - easing back in
Deadlift - 90Kgs
Bent Over DB Row - 25Kgs
Tricep Pulldown - 100
DB Curls
Lateral Raises
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Measurement Day 1 - 2011-03-26

Stomach: 88cms

Body weight: 77.4Kgs

Started another series of measurements, back in training now after a bit of a lapse through being away on for a couple of weekends, some weekend sessions, and then getting sick. Training started this week - easing back into things.

The club league with Orwell is starting on the 7th April. I would have liked my training to be farther along, but it is the way it is - so I have to just focus now on keeping things clean the next 2 weeks, getting as much as I can done without overdoing things, and preparing as much as I can without fully knowing what's involved. It's exciting, have never been involved in a bike race before, and am really looking forward to it. From speaking to Orwell riders who've raced before, the league can be a way to race yourself fit during the season. So I'm hoping to do that, and then increase fitness over the next two months - aiming to peak sometime in June/July.

joker77

Training

Cycle

79Kms
3:03 hrs

Embankment, Lacken, Sally Gap, Glencree

joker77

Training

Cycle in - 7.5kms, 20mins

Cycle home - 10kms, 30mins

joker77

Training

Cycle

23Kms
0:54 hrs

Edmonstown Road, Viewing Point, Stocking Lane, Home

joker77

Training

Cycle

30Kms
1:10 hrs

Stocking Lane, Back of Marley, Sandyford

joker77

Training

Cycle

20Kms
0:45 hrs

joker77

Measurement Day 2 - 2011-04-02

Stomach: 87.5cms

Body weight: 77.4Kgs

Weight the same

joker77

Training

Cycle

106Kms
4:01 hrs

Dundrum, Glencullen, Enniskerry, Long Hill, Roundwood, Laragh, Wicklow Gap, Lacken, Kilbride, N81, Home

joker77

Training

Gym - Push Session
Bench - 60Kgs
Press - 35Kgs
Close Grip Bench - 50Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 45
Ab Crunches

joker77

Training (Thursday night - first race)

Cycle

40Kms
1:25 hrs

joker77

Measurement Day 3 - 2011-04-10

Stomach: 87.5cms

Body weight: 78.1Kgs

Training

Cycle

115Kms
4:11 hrs

Enniskerry, Powerscourt, back road Glencree, Sally Gap, Glenmacnass, Laragh, Wicklow Gap, Valleymount, Blessington, N81, home

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 90Kgs
Chins - 30 (6 sets)
Bent Over DB Row - 30Kgs
Tricep Pulldown - 100
DB Curls
Lateral Raises
Ab Crunches
Plank

Cycle home - 10kms, 30mins

joker77

Training

Cycle (race warmup) - 10kms, 25mins

Cycle (race cancelled, training spin) - 30kms, 48 mins

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 60Kgs
Press - 35Kgs
Close Grip Bench - 50Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 45
Ab Crunches

Cycle home - 10kms, 30mins

joker77

Measurement Day 4 - 2011-04-17

Stomach: 86cms

Body weight: 76.5Kgs

Training

Cycle

92Kms
3:28 hrs

Enniskerry, Powerscourt, back road Glencree, Sally Gap, Glenmacnass, Laragh, Main road to Enniskerry

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 100Kgs
Chins - 31 (6 sets)
Bent Over DB Row - 30Kgs
Tricep Pulldown - 100
DB Curls
Lateral Raises
Ab Crunches
Plank

Cycle home - 10kms, 30mins

joker77

Training

Cycle

40Kms
1:27 hr

Stepaside, Ballycorus road, Bray

joker77

Training

Gym - Push Session
Bench - 65Kgs
Press - 30Kgs
Close Grip Bench - 50Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 45
Ab Crunches
Plank

joker77

Training

Cycle

Warm-up

10Kms
0:22 hr

Race

43Kms
1:14 hr

Warm-down

5Kms
0:10 hr

joker77

Training

Cycle

27Kms
2:21 hr

Cruagh, Glencree Valley, Enniskerry, Bray, Shankhill, Dun Laoghaire

joker77

Measurement Day 5 - 2011-04-23

Stomach: 86cms

Body weight: 77.3Kgs

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Light session

Cycle home - 10kms, 30mins

Had a stomach bug over Easter, not fully 100% back yet, hopefully enough to race tomorrow night, should be

joker77

Training

Cycle

Warm-up

11Kms
0:23 hr

Race

37Kms
0:59 hr

Warm-down

5.5Kms
0:12 hr

joker77

Training

Cycle

Warm-up

11Kms
0:21 hr

Race and Warm Down (Didn't finish race)

36Kms
1:03 hr

Handicap race (as in us in the Limit group went off first). Very frustrating, only about 5/6 of us prepared to do ANY work up the front, the rest just wheel sucked. Now I know there's a certain amount of people who would have been just hanging on and wouldn't have been able to do any work, but there was definitely more than a few who just didn't bother. Pointless, we were caught about 1/3 into the final lap, which was even more frustrating, because if we had been working together from the start - it might have been possible to stay away.

After we got passed, just before the turn onto the main road, I split off and went back to the car, disgusted.

joker77

Training

Gym - Push Session
Bench - 65Kgs
Press - 30Kgs
Close Grip Bench - 45Kgs
DB Bench - 40Kgs
Tricep Pushdown (Cable) - 45
Ab Crunches
Plank

joker77

Training

Cycle

25Kms
0:58 hr

Cruagh

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Pull Session
Deadlift - 90Kgs
Chins - 31 (6 sets)
Bent Over DB Row - 30Kgs
Tricep Pulldown - 100
DB Curls
Lateral Raises
Ab Crunches
Plank

Cycle home - 10kms, 30mins

joker77

Training

Cycle

Warm-up

13Kms
0:35 hr

Race

4.5Kms
0:17:59 hr

Hillclimp TT, first one ever. Went off all guns blazing, silly - my ar5e cramped up, shouldn't have been doing Deadlifts in the gym the day before.

joker77

Training

Cycle in - 7.5kms, 20mins

Gym - Push Session
Bench - 60Kgs
Press - 30Kgs
Close Grip Bench - 45Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 45
Ab Crunches
Plank

Cycle in - 10kms, 30mins

joker77

Measurement Day 15 - 2011-05-15

Stomach: 86cms

Body weight: 75.9Kgs

joker77

Training

Cycle

21Kms
0:47 hr

joker77

Training

Cycle

40Kms
1:21 hr

joker77

Training

Cycle

Warm-up

10Kms
0:21 hr

Race

42Kms
1:10 hr

Race report

joker77

Training

Gym - Pull Session
Deadlift - 90Kgs
Chins - 34 (6 sets)
Bent Over DB Row - 30Kgs
Tricep Pulldown - 100
DB Curls
Lateral Raises
Ab Crunches
Plank

joker77

Measurement Day 16 - 2011-05-22

Stomach: 85.5cms

Body weight: 75.9Kgs

Training

Cycle

20Kms
0:46 hr

joker77

Yesterday

Training

Gym - Push Session
Bench - 62.5Kgs
Press - 30Kgs
Close Grip Bench - 45Kgs
DB Bench - 45Kgs
Tricep Pushdown (Cable) - 45
Ab Crunches
Push-Ups
Plank

joker77

Training

Cycle

32Kms
1:15 hr

joker77

Training

Gym - Pull Session
Deadlift - 95Kgs
Chins - 37 (6 sets)
Bent Over DB Row - 30Kgs
Tricep Pulldown - 100
DB Curls
Lateral Raises
Ab Crunches
Plank