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The truth!

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  • Options
    #632
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    1 Hour Turbo Trainer


  • Options
    #633
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 41 - 2011-12-11

    Stomach: 79.5cms

    Body weight: 70.3Kgs

    Training

    Cycle

    119Kms
    4:02 hr

    Phoenix Park, Batterstown, Mullagh (Christmas League Race), Home.

    Horrible, horrible day.


  • Options
    #634
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    1:15 Hour Turbo Trainer

    10 mins warm up
    1 Leg only pedalling
    2 x 10 min high resistance 53x12 low cadence 80% heart rate
    1 x 10 min high cadence 53x16 80% heart rate
    1 Leg only pedalling
    warm down


  • Options
    #635
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Pull Session
    Squats - 50Kgs
    Deadlift - 110Kgs
    Chins - 40 (6 sets)
    Bent Over DB Row - 35Kgs
    Seated Decline DB Curls - 12.5kgs
    Tricep Pulldown - 120
    Barbell Curl - 25kgs
    Ab Crunches
    Plank

    Not all sets finished

    Cycle home - 10kms, 30mins


  • Options
    #636
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    1:40 Hour Turbo Trainer

    Warm up
    1 Leg only pedalling
    2 x 10 min high resistance 53x12 low cadence 80% heart rate
    1 x 10 min high cadence 53x16 80% heart rate
    1 Leg only pedalling
    Warm down


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  • Options
    #637
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    29Kms
    1:03 hr

    Enniskerry

    Bit of strength endurance


  • Options
    #638
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    52Kms
    1:57 hr

    Enniskerry, Glencree, Glencullen


  • Options
    #639
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    22Kms
    0:51 hr

    Glencullen


  • Options
    #640
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    81Kms
    3:02 hr

    Bray, Greystones, Rathnew, Ashford


  • Options
    #641
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 42 - 2011-12-30

    Stomach: 81.5cms

    Body weight: 71.9Kgs

    Training

    Cycle

    87Kms
    3:00 hr

    Embankment, Brittas, Blessington, Ballymore Eustace

    Out with the training group, good spin


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  • Options
    #642
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    86Kms
    3:04 hr

    Bray, Rathnew


  • Options
    #643
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    84Kms
    3:10 hr

    Blessington, Valleymount, Lacken


  • Options
    #644
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Cycling Specific Push
    Squats - 40Kgs
    Bench - 60Kgs
    Press - 30Kgs
    Single Leg Squat - no bar (pilot squat)
    Side Lunges
    Step Ups
    Dips - 30 (5 sets)
    Leg Raises
    Plank / Push-ups
    Ball Rolls
    Hip up leg extensions
    Box Jumps
    Plank - arm/leg up

    Cycle home - 10kms, 30mins


  • Options
    #645
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Cycling Specific Pull
    Squats - 40Kgs
    Deadlift - 100Kgs
    Chins - 31 (5 sets)
    Power Cleans - 40kgs
    DB Ground Row - 12.5Kgs
    Seated Decline DB Curls - 12.5kgs
    Plank Walkout
    Back Raises
    Squat Jump
    Side to Side Jumps
    Ski Run
    Medicine Ball Throw
    Hip bridge / leg extensions
    Plank


  • Options
    #646
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    43Kms
    1:38 hr

    Ballychorus road and around, windy


  • Options
    #647
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Active recovery - stretching, light swim


  • Options
    #648
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurements - 2012-01-07

    Stomach: 81cms

    Body weight: 71.9Kgs

    Training

    Cycle

    85Kms
    3:02 hr

    Embankment, Poulaphuca

    Strength Endurance, Up and Overs


  • Options
    #649
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    110Kms
    3:58 hr

    Rathnew, Rathdrum, Laragh


  • Options
    #650
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    27Kms
    0:59 hr

    Tallaght


  • Options
    #651
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Cycling Specific Push

    Upstairs
    Squats - 50Kgs
    Bench - 60Kgs
    Press - 30Kgs
    Single Leg Squat - no bar (pilot squat)
    Side Lunges
    Dips - 32 (5 sets)
    Step Ups

    Downstairs
    Leg Raises
    Plank - arm/leg up
    Box Jumps
    Split middle split jumps
    Side to Side Jumps
    Hip bridge / leg extensions
    Plank / Push-ups

    Cycle home - 10kms, 30mins


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  • Options
    #652
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    30Kms
    1:09 hr

    Enniskerry

    60-70% Hr


  • Options
    #653
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Cycling Specific Pull

    Upstairs
    Squats - 50Kgs
    Deadlift - 100Kgs
    Chins - 35 (5 sets)
    Power Cleans - 40kgs
    DB Ground Row - 14Kgs

    Downstairs
    Leg Raises
    Plank Walkout
    Back Raises
    Ball Rolls
    Squat Jump
    Ski Run
    Hip bridge / leg extensions
    Plank

    Cycle home - 10kms, 30mins


  • Options
    #654
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurements - 2012-01-14

    Stomach: 81.5cms

    Body weight: 72.5Kgs

    Training

    Cycle

    90Kms
    3:17 hr

    Newtown Mount Kennedy

    Coaching session with Aidan Hammond - Echolon, crosswinds, headwinds, rolling sprints

    Too many biscuits ate this week....


  • Options
    #655
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    85Kms
    3:04 hr

    Blessington


  • Options
    #656
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Cycling Specific Push

    Upstairs
    Squats - 55Kgs
    Bench - 60Kgs
    Press - 30Kgs
    Single Leg Squat - no bar (pilot squat)
    Side Lunges
    Dips - 36 (5 sets)
    Step Ups

    Downstairs
    Leg Raises
    Plank - arm/leg up
    Box Jumps
    Split middle split jumps
    Side to Side Jumps
    Hip bridge / leg extensions
    Plank / Push-ups


  • Options
    #657
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    38Kms
    1:28 hr

    Warm up
    8 x Standing Start Sprints
    Spin
    8 x Standing Start Sprints
    Warm down


  • Options
    #658
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Cycling Specific Pull

    Upstairs
    Squats - 55Kgs
    Deadlift - 100Kgs
    Chins - 40 (5 sets)
    Power Cleans - 40kgs
    DB Ground Row - 14Kgs

    Downstairs
    Leg Raises
    Plank Walkout
    Back Raises
    Ball Rolls
    Squat Jump
    Ski Run
    Hip bridge / leg extensions
    Plank


  • Options
    #659
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    23Kms
    0:56 hr

    Cadence

    Warm up
    39/21-16 1 minute each high cadence
    Spin
    39/21-16 1 minute each high cadence
    Warm down


  • Options
    #660
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Active Recovery

    Warm Up, Stretching, Light Swim, Jacuzzi

    Cycle home - 10kms, 30mins


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  • Options
    #661
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurements - 2012-01-21

    Stomach: 81cms

    Body weight: 72.5Kgs

    Training

    Cycle

    51Kms
    2:08 hr

    Training Group - Strength Endurance


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