It's that time of year again isn't it...relatives coming round, lots of food. Seeing old friends, lots of food. Having a break from work, lots of food...and did I mention lots of food?
Yep, I love Christmas. It still brings the kid out in me and I guess having children in the house just gives me an extra excuse to get in the spirit. The down side though is the food. Lots of it. Too much of it.
Now I'm a committed person. I'm sticking to my training to the letter. I'm losing weight by the hand full (1.5 stone lost so far since hitting the bike again) but this time of year does offer so much more temptation to lead us astray. Just last night I was at a client's Christmas party complete with 5 course meal, chocolate fountain and alcohol aplenty. It was torture (sorry Mrs Client if you read this....I only mean the food...the party was great!). I resisted completely though and I feel so proud of myself. Little things and all that.
However it is these 'little things' that matter on a challenge like the one I'm embarking on. Controlling the diet, training wisely, staying motivated...all important and central to my success but the often overlooked little things are just as important.
By this I mean challenging myself to improve, little by little, in areas I know I have weaknesses in. I could get deep here and say that this applies to all walks of life and all situations but let's keep it to the training. Psychotherapy sessions are extra! :-)
Last week I was lucky enough to be up in Sheffield for the launch of the new Steve Peat Syndicate team. We all met at Hallam University and I witnessed the team of 13 riders being put through their paces in the gym and learnt SO much about sports science and correct training techniques in the process. The main man Peaty was there, overseeing and getting to know his new recruits as well as leading the way in all the challenges and discussions. Dave from 'Dave's Gym' at Hallam (I think he might be the only one who calls it this by the way) was running the gym session and I have to say he was one of those inspirational characters you really want in your corner when the odds are stacked against you. A very motivated and motivating guy indeed. Anyway, Dave and I had a long chat about the challenge I'm about to undertake and he came up with some pure gems of wisdom and motivational techniques. But then, on the way back to the train station, Peaty talked about something I had seen him discuss in interviews before that really hit home....the 1% rule....and this is where my 'little by little approach' now comes in.
In short, it's all about the 1%s. If you know you have a huge challenge in front of you and it seems daunting...break it down. This way it's less fearsome and becomes more achievable. For me I know I need to improve climbing technique, tackling switchbacks at speed and general nutrition to name but a few. So instead of worrying about the huge overall improvements needed I now aim for a 1% improvement in each area every day or every time I ride. Over time, the 1%s add up without you even noticing and you have improved dramatically as a result. It sounds obvious, but it really works. Avoiding the chocolate fountain and alcohol at the party was my 1% for yesterday with regards to nutrition...I did it...and it feels FANTASTIC! Try it, you'll be amazed.
So tip for the day over, what have I been up to in training? Well, Jenny's plan is working a treat. I cannot recommend her highly enough to anyone looking for fitness training and guidance from the best in the business. Still very much in my base period so lots of churning out the miles in low heart rate zones with a few interval sessions thrown in. The Tacx Fortius is great fun (really? 'fun' and 'turbo' in the same sentence?!). No, I'm not having a laugh..it really is. How I ever used a turbo before I don't know...this one comes with on bike entertainment and the 'Training with the Schlecks' DVD is quite amusing...well it is when the competitive urge to overtake them hits you. IT'S A DVD. YOU'RE FOLLOWING THEM. YOU CAN"T OVERTAKE THEM....but I try all the same.
Away from the bike I've been concentrating on core exercises and some mild cross training in the gym as per Jenny's instructions. As much as I hate doing planks, I have to say I'm noticing the improvement in my core strength whenever I do one so they're not only good exercises but good improvement yardsticks too.
Away from training, the bike selection is complete and flights are being booked....and this will form the basis of my next blog...bikes and the challenge ahead of me. What is it? Who am I doing it with? All shall be revealed after Christmas....both here and in a rather well known mountain bike magazine and website. It's big, it's daunting and it's not that far away now ...but it will be worth all this hard work in training a hundred times over I am sure.
For now, I'll get in the mood with AC/DC and some 'Highway to Hell'.... now there's a hint if ever I've seen one....
In the mean time, have a great Christmas and New Year and snow or no snow, stay motivated, remember the little things and just keep on riding!
Cheers
Mark
Friday, 17 December 2010
Friday, 12 November 2010
Getting back into it...
Well the new Tacx Fortius is sitting pride of place in the conservatory still and it has seen a lot of action over the past week or so. Jenny (Copnall) has put together an amazing annual training plan taking into account all of my objectives for next year (stay tuned...the big announcement is coming!). This starts right here, right now with a month of steady training, keeping my heart rate down within reason and concentrating on technique, power and efficiency. I'm loving it.
A mixture of Fortius training and road/MTB riding is keeping things fresh and varied whilst letting me enjoy my riding without too much worrying about performance at this stage...just nice and steady with the odd sprint and effort thrown in.
The body weight is coming down nicely and leg power is doing well - 772 watts recorded at the weekend. So my power to weight ratio is going in the right direction...at last.
So the project has well and truly started. Over the coming months I'll challenge myself like never before. my body shape will no doubt change (hurrah!!) and I will learn a lot of new things about myself and my bike skills as I push myself progressively harder leading to the big one...
Exciting news too on equipment for my big race...a stunning new bike is heading my way. It's full suspension, light as a feather, tough as an ox and has Kate Beckinsale looks....in other words, understated at first glance but the closer you look, it just gets plain sexy! :-) But that's the subject of my next blog complete with a run down of the also rans...the bikes I tested but which didn't quite make it.
In the mean time, I'll keep on training and keep on smiling :-)
Cheers
Mark
A mixture of Fortius training and road/MTB riding is keeping things fresh and varied whilst letting me enjoy my riding without too much worrying about performance at this stage...just nice and steady with the odd sprint and effort thrown in.
The body weight is coming down nicely and leg power is doing well - 772 watts recorded at the weekend. So my power to weight ratio is going in the right direction...at last.
So the project has well and truly started. Over the coming months I'll challenge myself like never before. my body shape will no doubt change (hurrah!!) and I will learn a lot of new things about myself and my bike skills as I push myself progressively harder leading to the big one...
Exciting news too on equipment for my big race...a stunning new bike is heading my way. It's full suspension, light as a feather, tough as an ox and has Kate Beckinsale looks....in other words, understated at first glance but the closer you look, it just gets plain sexy! :-) But that's the subject of my next blog complete with a run down of the also rans...the bikes I tested but which didn't quite make it.
In the mean time, I'll keep on training and keep on smiling :-)
Cheers
Mark
Thursday, 28 October 2010
The turbo cometh...
With the weather closing in for winter, my training this week has been a little hit and miss (not a good start I hear you shout). However, I'm also getting over a bout of laryngitis so have been told to take it easy for a few days. That's my excuse and I'm sticking to it!
Anyway, after an hour on the turbo trainer on Tuesday and a core workout last night, it feels good to be back in the training mindset. Tonight I have another turbo session to look forward to ahead of a rest day tomorrow.
Up until now, I've been 'turboing' on a three year old Tacx Satori. A great trainer and ideal for developing leg power -in fact it's as used by Team Saxobank for that very reason. Unfortunately that's where the similarities between me and Andy Schleck stop! It's also unfortunate that I have the attention span of a goldfish. Keeping my concentration on the job in hand whilst grinding through an hour of staring at the garage wall is never easy so a change is coming. Enter the super turbo!
Tomorrow I take delivery of my new trainer. Another Tacx, I've gone for the Fortius with optional steerer frame. It's as seen on the Gadget Show a couple of weeks back where it got a rave review from both Jason Bradbury and Suzi Perry. As a virtual reality trainer and with real life DVD options for training, it makes training more fun. I'll be Google Earth mapping my favourite routes so I can ride them on even the worst winters day from the comfort of my conservatory (yes, it's coming in from the garage. I'm old, it's cold...radiators are welcomed). I'll also be riding World Cup MTB courses and taking part in the Amstel Gold race...all in the name of training. With power measurement, HRM and much more, this is what I need for the coming winter.
My coach, five time national MTB champion, Jenny Copnall has put together a great plan for me over the coming months. I won't give too much away now as all will be revealed over the coming weeks but there's a lot of hard work coming my way both on and off the new Fortius. It's great to have someone working alongside you to guide and mentor you through the training and there was only ever one person for the job in my eyes. With five national titles under her belt as well as many World Cup races and coaching qualifications, if anyone can get me fit...Jenny can.
We're up and running. Bring it on.
Anyway, after an hour on the turbo trainer on Tuesday and a core workout last night, it feels good to be back in the training mindset. Tonight I have another turbo session to look forward to ahead of a rest day tomorrow.
Up until now, I've been 'turboing' on a three year old Tacx Satori. A great trainer and ideal for developing leg power -in fact it's as used by Team Saxobank for that very reason. Unfortunately that's where the similarities between me and Andy Schleck stop! It's also unfortunate that I have the attention span of a goldfish. Keeping my concentration on the job in hand whilst grinding through an hour of staring at the garage wall is never easy so a change is coming. Enter the super turbo!
Tomorrow I take delivery of my new trainer. Another Tacx, I've gone for the Fortius with optional steerer frame. It's as seen on the Gadget Show a couple of weeks back where it got a rave review from both Jason Bradbury and Suzi Perry. As a virtual reality trainer and with real life DVD options for training, it makes training more fun. I'll be Google Earth mapping my favourite routes so I can ride them on even the worst winters day from the comfort of my conservatory (yes, it's coming in from the garage. I'm old, it's cold...radiators are welcomed). I'll also be riding World Cup MTB courses and taking part in the Amstel Gold race...all in the name of training. With power measurement, HRM and much more, this is what I need for the coming winter.
My coach, five time national MTB champion, Jenny Copnall has put together a great plan for me over the coming months. I won't give too much away now as all will be revealed over the coming weeks but there's a lot of hard work coming my way both on and off the new Fortius. It's great to have someone working alongside you to guide and mentor you through the training and there was only ever one person for the job in my eyes. With five national titles under her belt as well as many World Cup races and coaching qualifications, if anyone can get me fit...Jenny can.
We're up and running. Bring it on.
Sunday, 24 October 2010
It all starts here...
Well here we go. My first blog and the first week on my road to complete mountain bike fitness. Quite a goal, but one I can't wait to embark on.
So why am I doing this? Well, there are many reasons so let me explain.
First, as my 30s have progressed, so has my waistline unfortunately. I guess it comes to us all once we get closer to 40 than 30 but I'm not one to just accept the status quo in any walk of life and the 30's 'spread' is certainly no different. I will always challenge myself and any 'rules of ageing' are, in my opinion, there to be broken...so the 30s expansion has to go! Cycling is a low impact and enjoyable way to both improve my fitness and lose a bit of weight in the process. It also brings me into contact with some real personalities and people I would not otherwise have the pleasure of meeting or knowing.
Secondly, and here's the big one. I love cycling... especially mountain biking. I adore it. It makes me feel alive and de-stresses me. The adrenaline rush of hitting a downhill trail at full speed, the sound and feel of the air rushing by you, the chattering of the bike as you take rougher terrain harder and faster than ever before and the smell of the fresh woodland air on an early morning ride. Sheer and complete perfection.
So why start the fitness challenge right here and now? Why not wait until after the Christmas splurge and indulgences? And why not just enjoy the mountain biking without lots of preset goals?
Well, it's the competitor in me to blame. Over the years I've dallied with the odd mountain bike race and endurance event and loved them all but always felt something was missing. A challenge is not a real challenge unless it's a huge one!
To this end, I have always wanted to compete in one of the major international UCI stage races. Day after consecutive day of mud plugging and pushing myself to the absolute limit really appeals to me for some strange reason and so, call it a mid life crisis or sheer madness...I'm finally doing it. I've registered for one of the biggies in 2011. All will become clear in the forthcoming weeks but for now, please believe me when I say...I will need calves of steel, nerves of iron and quite a bit of puff in my lungs....it's going to be tough....and I can't wait.
I won't be alone in my UCI quest though. I'm lucky enough to make my living from the sport with my Marketing, PR and Event Consultancy - Red Cloud MC - giving me the chance to talk bikes and cycling every day of my life. It has also introduced me to some really amazing athletes and some top people. These same people, these same athletes who I have admired for their talent and ability on a bike over the years, are now helping me in my quest for complete bike fitness and the major race day in 2011. Over the coming weeks, I will introduce you to these people as they help take me from weekend warrior to UCI endurance race competitor.
I'd like to invite you along for the ride too. Any help, advice or guidance is always appreciated and hopefully somewhere en route I may be able to help you with your riding too. It's gonna be fun!
And so it begins...
Cheers
Mark
So why am I doing this? Well, there are many reasons so let me explain.
First, as my 30s have progressed, so has my waistline unfortunately. I guess it comes to us all once we get closer to 40 than 30 but I'm not one to just accept the status quo in any walk of life and the 30's 'spread' is certainly no different. I will always challenge myself and any 'rules of ageing' are, in my opinion, there to be broken...so the 30s expansion has to go! Cycling is a low impact and enjoyable way to both improve my fitness and lose a bit of weight in the process. It also brings me into contact with some real personalities and people I would not otherwise have the pleasure of meeting or knowing.
Secondly, and here's the big one. I love cycling... especially mountain biking. I adore it. It makes me feel alive and de-stresses me. The adrenaline rush of hitting a downhill trail at full speed, the sound and feel of the air rushing by you, the chattering of the bike as you take rougher terrain harder and faster than ever before and the smell of the fresh woodland air on an early morning ride. Sheer and complete perfection.
So why start the fitness challenge right here and now? Why not wait until after the Christmas splurge and indulgences? And why not just enjoy the mountain biking without lots of preset goals?
Well, it's the competitor in me to blame. Over the years I've dallied with the odd mountain bike race and endurance event and loved them all but always felt something was missing. A challenge is not a real challenge unless it's a huge one!
To this end, I have always wanted to compete in one of the major international UCI stage races. Day after consecutive day of mud plugging and pushing myself to the absolute limit really appeals to me for some strange reason and so, call it a mid life crisis or sheer madness...I'm finally doing it. I've registered for one of the biggies in 2011. All will become clear in the forthcoming weeks but for now, please believe me when I say...I will need calves of steel, nerves of iron and quite a bit of puff in my lungs....it's going to be tough....and I can't wait.
I won't be alone in my UCI quest though. I'm lucky enough to make my living from the sport with my Marketing, PR and Event Consultancy - Red Cloud MC - giving me the chance to talk bikes and cycling every day of my life. It has also introduced me to some really amazing athletes and some top people. These same people, these same athletes who I have admired for their talent and ability on a bike over the years, are now helping me in my quest for complete bike fitness and the major race day in 2011. Over the coming weeks, I will introduce you to these people as they help take me from weekend warrior to UCI endurance race competitor.
I'd like to invite you along for the ride too. Any help, advice or guidance is always appreciated and hopefully somewhere en route I may be able to help you with your riding too. It's gonna be fun!
And so it begins...
Cheers
Mark
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