strawb 4247 Posted January 17, 2019 Share Posted January 17, 2019 Good on you for going to the gym mate. I’ve gone back twice this week since the chemo and tried to do what I used to do, I nearly died the first time and ran out of energy after 20 minutes the second time. Better than duck pizzas though Link to comment Share on other sites More sharing options...
wykikitoon 20112 Posted January 18, 2019 Share Posted January 18, 2019 11 hours ago, Tom said: Thanks for the help guys, I had a bit of a warm up and ended up doing 10k as fast as I could, my best pace arrived for the final 2k but it was good fun, a lot quicker than the other day too. At the moment I'm wanting to shift some weight so I can run a little easier...I don't have *too* much to lose by my knees are delicate so I need to give them all the help I can Good lad. Try and go for a strong finish. Go on what is called Relative Perceived Exertion (RPE). So basically how the effort feels; 0 - You're sat on the bike basically doing nothing! 1 - Very easy 2 - Easy 3 - Moderate 4 - Heavier 5 - Heavy 6 - 7 - Very Heavy 8 - 9 - 10 - Maximal Try this one; 5 Min warm up, starting off at 2 going to 3 towards the end. 30s 'sprint' 7-8 (keeping leg speed high) 1 min recovery 5 30s 'Sprint' 7-8 (again keeping leg speed high) 1 min recovery 5 30s 'Sprint' 7-8 (again keeping leg speed high) Then 5 mins at 2 Then 10mins 5 working towards 10 at the end. At the start build up over a minute to 5. Then set a pace that you think you can hold for the full 10mins. After 5 mins reassess where you are. If you feel you can go harder, step it up a notch but not too much. Then keep reassessing every minute. Aim to finish the last minute hard. Aim for 10 over the last 30s. This is a great burner. Aim to keep your leg speed as high as possible. If the machine has a cadence sensor aim for 90rpm min. As you have sensitive knees it will be good for them. 1 Link to comment Share on other sites More sharing options...
Alex 35059 Posted January 18, 2019 Share Posted January 18, 2019 Been trying to shift a bit of timber myself. Walked / ran (mainly walked ) about 60 miles over the last fortnight 1 Link to comment Share on other sites More sharing options...
wykikitoon 20112 Posted January 18, 2019 Share Posted January 18, 2019 1 minute ago, Alex said: Been trying to shift a bit of timber myself. Walked / ran (mainly walked ) about 60 miles over the last fortnight Even walking you'll be shifting it Alex, nice one. 1 Link to comment Share on other sites More sharing options...
Dr Gloom 21912 Posted January 18, 2019 Share Posted January 18, 2019 walking burns loads of calories 1 Link to comment Share on other sites More sharing options...
Alex 35059 Posted January 18, 2019 Share Posted January 18, 2019 I live next to Rising Sun Country Park so I’ve been taking the dog out for a few long walks, usually in the 5-7 mile range. It’s got loads of different tracks and a few bits with some incline too. Obviously it’s not exactly hiking the Dolomites but it’s interesting and pleasant enough terrain. Link to comment Share on other sites More sharing options...
Meenzer 15518 Posted January 18, 2019 Share Posted January 18, 2019 I've done the parkrun there a couple of times and keep meaning to go back to explore it properly, because obviously that route only takes in one specific part of it (mostly on the flat). Plus the last time it was absolutely lashing it down so there was no great incentive to stick around and meander. 1 Link to comment Share on other sites More sharing options...
Alex 35059 Posted January 18, 2019 Share Posted January 18, 2019 11 minutes ago, Meenzer said: I've done the parkrun there a couple of times and keep meaning to go back to explore it properly, because obviously that route only takes in one specific part of it (mostly on the flat). Plus the last time it was absolutely lashing it down so there was no great incentive to stick around and meander. The cafe is crap btw Link to comment Share on other sites More sharing options...
Meenzer 15518 Posted January 18, 2019 Share Posted January 18, 2019 I believe they have a "parkrun offer" of a discount on a fry-up in a bun - seems a bit off-brand, but hey - so I've nearly been tempted to stick around for that before. Good to know. 1 Link to comment Share on other sites More sharing options...
Tom 14011 Posted January 20, 2019 Share Posted January 20, 2019 On 18/01/2019 at 09:11, wykikitoon said: Good lad. Try and go for a strong finish. Go on what is called Relative Perceived Exertion (RPE). So basically how the effort feels; 0 - You're sat on the bike basically doing nothing! 1 - Very easy 2 - Easy 3 - Moderate 4 - Heavier 5 - Heavy 6 - 7 - Very Heavy 8 - 9 - 10 - Maximal Try this one; 5 Min warm up, starting off at 2 going to 3 towards the end. 30s 'sprint' 7-8 (keeping leg speed high) 1 min recovery 5 30s 'Sprint' 7-8 (again keeping leg speed high) 1 min recovery 5 30s 'Sprint' 7-8 (again keeping leg speed high) Then 5 mins at 2 Then 10mins 5 working towards 10 at the end. At the start build up over a minute to 5. Then set a pace that you think you can hold for the full 10mins. After 5 mins reassess where you are. If you feel you can go harder, step it up a notch but not too much. Then keep reassessing every minute. Aim to finish the last minute hard. Aim for 10 over the last 30s. This is a great burner. Aim to keep your leg speed as high as possible. If the machine has a cadence sensor aim for 90rpm min. As you have sensitive knees it will be good for them. Ok so that was too much to take in for todays visit but...I'll give it a shot when I'm less of a gym amateur. It's canny funny because its the Uni gym and there's all these sports club people who've clearly never drank 10 cans out of boredom and then there's me who's probably closer to a Pete Doherty type character than the de facto semi pro athletes I'm surrounded by Anyway I put the machine on 3 setting...tried to keep a steady 115rpm for the first 8k and then did 120 to 130rpm for the last two and it was just over 16 minutes. Legs feel fine now but I did some other shite with me arms and they feel like jelly. To think I was going to harass the neighbours with some guitaring today too. 1 Link to comment Share on other sites More sharing options...
Tom 14011 Posted January 27, 2019 Share Posted January 27, 2019 I've moved on to 20k, with the first 10k on 4 and the second on 3 setting. My times this week have been getting better from 38 minutes to 34 minutes and today I got 33 minutes. I'm enjoying it tbh 2 Link to comment Share on other sites More sharing options...
Sonatine 11361 Posted January 28, 2019 Share Posted January 28, 2019 Link to comment Share on other sites More sharing options...
wykikitoon 20112 Posted January 29, 2019 Share Posted January 29, 2019 Link to comment Share on other sites More sharing options...
wykikitoon 20112 Posted June 12, 2019 Share Posted June 12, 2019 No Dawg in this year's tdf. Open fractured femur. Nasty. Blowing his nose at 60kmh and went into a wall. Link to comment Share on other sites More sharing options...
Dr Gloom 21912 Posted June 13, 2019 Share Posted June 13, 2019 what a plonker Link to comment Share on other sites More sharing options...
wykikitoon 20112 Posted June 13, 2019 Share Posted June 13, 2019 Career over IMO. Schleck did his hip in and was younger and was never the same again. Link to comment Share on other sites More sharing options...
spongebob toonpants 3993 Posted June 13, 2019 Share Posted June 13, 2019 At least he's just won the Vuelta http://www.cyclingnews.com/news/chris-froome-stands-to-be-declared-winner-of-2011-vuelta-a-espana/ Link to comment Share on other sites More sharing options...
wykikitoon 20112 Posted June 14, 2019 Share Posted June 14, 2019 UCI have had that up their sleeves no doubt. Fuck me laughing. What a shit show. Link to comment Share on other sites More sharing options...
Gemmill 44804 Posted June 14, 2019 Share Posted June 14, 2019 Would you call Froome a living legend, wykiki. Be honest. Link to comment Share on other sites More sharing options...
wykikitoon 20112 Posted June 14, 2019 Share Posted June 14, 2019 11 minutes ago, Gemmill said: Would you call Froome a living legend, wykiki. Be honest. What has happened to him is horrific. His career is over, I just hope he can live a normal life for his young un's. Cycling wise, he's smashed off his tits more than Chez! Cobo just about to get popped for an AAF on his Bio. Which in recent weeks has been shown to be as much use as a chocolate fireguard. Anyways, he is popped for that. Yet Froome who finished 2nd in that Vuelta was an even bigger shock than that cunt winning it. Cobo was already a decent climber. In 2008 he was second on the Hautacam by seconds. Meanwhile, the future TdF 'legend' was back in 116th over 30 minutes down! Laughable. Get your bets on the Dawg been sports personality though this year out of a sympathy vote! Link to comment Share on other sites More sharing options...
Gemmill 44804 Posted June 14, 2019 Share Posted June 14, 2019 I'm just gonna take that as a solid "yes". 1 Link to comment Share on other sites More sharing options...
wykikitoon 20112 Posted June 14, 2019 Share Posted June 14, 2019 1 minute ago, Gemmill said: I'm just gonna take that as a solid "yes". A maybe Link to comment Share on other sites More sharing options...
wykikitoon 20112 Posted June 14, 2019 Share Posted June 14, 2019 Link to comment Share on other sites More sharing options...
Gemmill 44804 Posted July 20, 2019 Share Posted July 20, 2019 @wykikitoon Are we having this Alaphilippe performance? Or is he alright cos he's not on Team Sky? Link to comment Share on other sites More sharing options...
wykikitoon 20112 Posted July 23, 2019 Share Posted July 23, 2019 On 20/07/2019 at 08:32, Gemmill said: @wykikitoon Are we having this Alaphilippe performance? Or is he alright cos he's not on Team Sky? Smashed off his fucking skull. I was fully expecting him to leave at the rest day yeterday because he was glowing that much. However if you want hypocrisy have a look at the shite David Walsh is saying. Apparently JA is filth, yet the Magic Kenyan is amazing. Same with a load of shite of Shite Radar. Gimps calling him out yet when people call out the Dawg they ask for evidence Link to comment Share on other sites More sharing options...
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