In addition to starting commutes, I’ve started strength training properly as well (insofar as a single session can be called starting properly).
I skipped the pub ride from sheer fatigue – seems counterproductive to force myself out when I was too tired to see straight. That appears to have worked – I was much better yesterday and this morning.
So yesterday morning, to the gym. The training routine is from Friel’s Cyclist’s Training Bible (useful book generally); it develops through the training period. Current routine is:
- Seated cable row
- Lat pull down
- Step ups
- Knee extension (‘personal weakness’ bit – I’ve had some kneecap tracking issues in the past, which are fine at the moment but I’d like to keep it that way)
- Standing cable row
Two sets, twenty reps each (this is a muscle endurance building phase; in later phases, the reps reduce and the weight goes up)
I’ve also got the logbook to go with the Bible – this blog is useful for general thoughts & rumination and reflection, but a short & to the point analysis of how I’m feeling plus metrics such as resting HR etc all in one place feels also useful. We shall see.
I’m working on building general fitness as well as bike-specific fitness – mostly for general health purposes, but improving core strength and upper/body strength will have cycling benefits anyway.
I’ve been experimenting with weights routines but … I find weights work really really boring. The result is an epic tendency to procrastinate and simply not do the exercises.
The experiment now is to trying swimming, particularly arm drills. I actually like swimming, unlike weights work. It’s not a chore (or a bore) to swim for half an hour. Arm drills (not using legs, and using paddles for additional resistance) will work upper body quite effectively – maybe not as much as weights, but definitely more than procrastinating on weights.
I’m not giving up on weights work entirely – squats (normal and lateral) and lunges etc will still have bike use and so will just have to be done. Planks etc for core also have to be done. But I can tolerate 10 minutes of squats/lunges/plank after swimming. I just can’t tolerate half an hour or so of weights.
So, swimming 2-3 times a week with leg/core work after seems like a sustainable plan. I’ve also signed back up with the personal trainer I was using – accountability again. A proper weights session in place of swimming etc every couple of weeks seems like a reasonable plan (twice a week is more than my budget would stand, regardless of accountability).
Planks yesterday were straight-arm. Too many bruises from the tumble on Sunday on my elbow for bent-arm!