We are go for throttle back!

Been a heck of a year so far. Set myself some cycling goals late last year. Distances, achievements, frequency. With hindsight, probably a little over ambitious if I do say so myself. But all the same, I was determined to give it a go.

I have learned a lot about cycling, commuting, and myself since then, so thought I would take a look back and reflect at what I thought was possible, compared to what turned out to be reality.

In late 2017 I said the following were my goals for 2018

 4,500 is the goal I'm looking at I think. Maingoals are improving my climbing, getting out more, and smooth endurance rides.
Elevation would be nice to get 150 next year especially with chasing the 100 Climbs list.
All in all, my main goal is to be consistent in all I do.
On and positives from this year. I can achieve great things if I commit fully.

I know I have made other comments, suggesting I wanted a Fondo a month, every month. Four 100 mile rides in the year (having never done any before), as many Sportives as I could fit in to name a few.

So how have I done?
Well for starters, it is worth pointing out that it is early Oct at the moment, so still two and a half months left in the year. That is actually the whole point of this post.
From the offset, little did I know, I was slightly over reaching what reality would allow for. Getting lots of climbs done was a lovely goal, and I started out with good intentions, however the year was just not that great for allowing many to happen. A little disappointing, but something that can be revisited at any time with some careful ride planning. Not to mention my physical condition at the start of the year was somewhat short of what was needed to really tackle some of the hills, as I soon found out.

Four centuries, well, that could still happen, if I really put my mind to it. However, I am not entirely sure I want to. Well I WANT to, but the sensible part of me says one more at the most. Given the weather, ride buddy availability, and the levels of enthusiasm left. I want to enjoy as much of each ride as I can, not do it for the sake of proving something. I have done too much of that already. So currently I have two under my belt, and one more possibly on the cusp. Three out of four will do me fine, two out of four, I will survive with that.

Frequency. Well in the early part of the year, 49 days straight with no rest days. Commuting and just getting out there, that in itself was an achievement, albeit a bit of a silly one. But hey, no pain, no gain eh! I have managed to commute most days of the year so far, even in the coldest parts of Jan and Feb, I was still managing to get the miles in, and that has continued. I have had two noticeable breaks from riding, one health induced, the other I chose as I just wanted some time off the bikes. Other than that, my mileage has been pretty regular throughout the year.

Speaking of mileage, my goal was a mildly ambitious 4,250 for the year. Given my total for 2017 was in the low to mid 3,000, I thought 4,250 was a nice step up. However, I seem to have achieved that in a much shorter time than I expected. I have not extended my goal though, as it seems that I would just be pushing myself a bit too much, and for no reason. I set a good goal, and achieved it, anything after is a bonus, not a stretch goal. Currently around the 5,500 mile mark, there are a couple of numbers I have in the back of my mind to reach, but I am not going to commit to them in any way.

Mini goals have been my motivation, my drive, and also my worst enemy so far this year. Statistical numbers, creating targets to reach. Longest ride, longest distance in a month and a week, beating where I was a year before, power, elevation. Wherever I look, there is a mini goal waving at me, trying to tempt me to push harder and harder. And that is where the throttle comes into it...

It's time to throttle back a bit. Ease up on the pressure on myself to achieve, stop trying to prove anything to myself or anyone else. In the midst of all this riding, I have also returned to running, getting 10k fit. It was around that point I started to realise that I was maybe pushing a little too hard. 10k run before work, then commuting to and from work via the longest route practical (10-11 mile rather than 4.2 miles which is the shortest route) 100-180 mile weeks, plus the running. It was only a matter of time before I injured myself. Which.................didn't happen!! Amazing I know (will probably sprain my wrist writing the rest of this blog!)

After 282 days of pushing myself, I have finally decided, the last 83 days of the year will be "no pressure". That is not to say I won't be giving it my best, it just means I won't be pushing close to self destruction. My aim, is to stop setting more and more mini goals. Keep the ones I have in mind right there, and allow myself a little freedom, away from the pressure of must ride, must ride. That said, I have a sportive this weekend coming lol! But that is just for kicks, no pressure, back to enjoying the riding, and reaping the rewards.

From here on in, I want to get a mix of riding and running in over a regular period. Rest where needed, enjoy a day off here and there, and let my body recover a bit. It has seen big changes over this past 10 months. If it was not for the tattoos I would not recognise my legs anymore.
Next year, I want to start fresh, no mileage goals, no targets for riding, other than enjoy myself, and continue being a regular commuter. I want to turn my attention to the other 2/3rds of my body mass, and give that a bit of love too. With a fresh and healthy ethos in mind. Consistency over effort levels, all over rather than just legs, and for me, not for my ego and others.

Floor and core work is key, yoga will return, and getting a little trimmer, while still enjoying life is the key. Weight, just a number, only relevant when calculating my watts per kg on the bike. Well being is the primary goal, feeling good is what I want.

Physically over the past year I have proven I can achieve things I want badly enough. Overcome pain and discomfort to reach the peak. If ever there was a time I proved to myself I am in control of my mind as well as my body, it has been this year. Sometimes to the detriment of my body, that has to stop.

So to everyone who is achieving all their goals, keep at it, I know I am! But look after yourself too. It is nice to keep the ego happy, but better to keep the body and mind happy too. Find the balance :)

Oh before I go, I have to say.... Mentally and physically, I have had my best year for wellbeing in years! The physical activity will have a lot to do with all of that, so I am keen to maintain that. Other than one mid year little hiccup, this has been an amazing year without a doubt, so thank you to everyone who has been a part of it.

Where's my head at!

Seems my mind is wandering a bit recently, and it is becoming increasingly difficult to motivate myself to do certain things. Not quite sure why that is, but I can tell you it is annoying the hell out of me.

Prime example, this morning. Lovely morning, great forecast, fantastic weather for an early rise ride... But no! For some reason the brain wasn't having it, so that idea was quickly written off. Substituting the opportunity of riding out in the glorious weather, in fresh flowing air, with riding on Zwift on your trainer is a weak choice, but it is the one I went with.

I seem to worry about being too far from home, mechanical breakdown, or coming off. Not things which used to cross my mind so much. Maybe it is experience weighing down on me, maybe just my mind finding excuses I will listen to, to stop me over doing it. 130 mile week again this week, almost 4,000 miles for the year, and probably not enough rest. If I am left to my own devices, I will happily over do it. So maybe this is a good thing?

Either way, I know I am missing out. So if it is my mind trying to stop me over doing it, I need to reel it in elsewhere, to allow myself the chance to make the most of the good weather.

I have Ride London 46 in a couple of weeks time, and should complete my annual mileage goal around the same time. Hopefully after that I will get this demon off my back, stop obsessing quite so much, and relax more with the weekday riding, and have a bit more freedom for the weekends. I also need to start making an effort to get to new places to ride.

Whatever the reason, it is pissing me off now. Not to say I am not trying hard enough, or achieving enough. Trainer miles, road miles, commuter miles, they all take energy, commitment and focus, regardless of what your beliefs are about each discipline. They burn calories and take a toll on you physically. That is one of the reasons I cycle, so goal achieved.

For me, there is an element of willy waving involved, a huge chunk of physical health, saves money, and the big one, mental health.

Speaking of which, it is really disappointing that my employer Fedex, does not participate in a cycle to work scheme. Given that it is a logistics company, with green commitments, a large fleet and employee base, and a vested interest in mental health (apparently), yet is caught up in the fine print of the agreements, so won't get involved.

But back to the mental health bit. For me it has been a god send, however like anything, there IS such a thing as too much of a god thing. For me, goals are a strength, a vice, and a weakness.  Achieving them is like candy for the brain, obsessing over them, and the undying drive to achieve them is bad, VERY bad!

As I stand at the moment, I am on 3,876 for the year, so my immediate mindset is , "I must do 124 miles next week". Not, it would be nice to, but I MUST!! Achievable? Very much so, not a tough ask at all. Sensible to do yet another 100+ week, maybe less so.
Immediately after that is 4,250, my mileage goal for  this year. 16 days of the year left, 124+250, would be nice to finish my annual goal before the end of the month.
Why you ask, I have no idea, it is all just part of this obsession with mini goals, and setting close to unrealistic targets.
We are on Day 196 of the year, there are 166 days left in the year, but for some reason, my mind, my ego, my destructive obsession almost demands it is done in one tenth of that time. Because it would be "good" to.... Where is the logic in that?

This isn't the first time I have called myself out on this bullshit, and probably won't be the last. Issue I have is finding the balance between realistic, and achievable goals, and pushing too hard to somehow please others in my mind. Looking back over the last month, I have done much better with rest days, easier weeks etc, so I need to keep up that trend. While at the same time, getting my head out of my arse, and focusing on the positives, and finding the time to enjoy myself , while at the same time achieving sensible goals.

Add to this all, the running training too, and it is becoming a delicate balance right now.
I have put a stop to my cycling training for the time being, as it was becoming a little too much for my body. My priority right now, when thinking straight is to get up to my 10km run goals, then work from there. Trying not to start setting too many running goals, as it will just start the whole destructive mindset all over again. But I know the 10km non stop runs are within reach now. Add to this, I have been accepted for a half marathon for next year, I know I need to work on extended range for running. Pace is key!

For both running an riding, I have managed to realise now that pace is everything. Not so much speed, speed, speed, but more cadence, HR, and pace relative to those. Push too hard, endurance is gone. It's not a race, it's a journey, as they say.

So, long may the journey continue.

Thanks for reading :)

Week 4 in the big boys house

Well, I am into week 4 of the new training regime now, and have to say 'I'm Loving it'. That's not to say that I'm spending every day in McDonalds, unlike some people I could mention. *tut tut*

There is something satisfying about being in control of your own destiny, something empowering, and a strange sense of motivation. Seeing as you set the plan for yourself, it would be wrong to then whimp out on following through with it. From the adjusted food intake, to the steadily increasing exercise regime. Being in control is something I love.

From Day 1 of this new self inflicted program I have tried to stay on track to my actual goals. The goals being fitness, firmness, and health. I'm trying to not get sucked in by the whole thing, and become the usual runaway train with weight. Pushing harder and harder til I cause myself an injury. That's always been my problem, and probably always will be.

Once the bug bites, I commit, fully, sometimes a little too fully. Concentrating on certain body parts, and neglecting others. Chest, biceps and triceps get all the attention usually, with stomach, legs, and back all being left out. But this time is different, this time I am trying routines to cover all the bases, and get an over all pump on a daily basis.

Each week for the past few weeks, I have logged my activities and times. Keeping a record of what is pushing it too far, and what could be worked harder. Needless to say, the above primary groups are really taking a beating as you would expect, with the weight increasing quite rapidly. But this time I am also making sure that I don't go easy on the others.

This week, looking back over the past few weeks, and taking into account the notes of where I have struggled, I have mixed my routine up just a little. Following a 6 day a week AM and PM routine until now, complimented by 3 times a day dog walks. For this week I have gone for an alternating PM routine, hitting different muscle groups on alternating days. There is a lot more fine tuning to do, but I had noticed that towards the end of the week I was flailing a little with arms, and neglecting my shoulders almost entirely.

Mornings consist of varied styles push-ups, sit-up again in varied styles, weighted squats with a synergistic movement to keep it interesting (I hate legs), and my old nemesis, dips. All increasing in set count each week. While I say I hate legs, I hardly struggle with strength or definition in them. My thighs and calves are pretty huge for a muscle group that I never train. 27-28" thighs last time I measured, the waist of a petite girl and then some. Not much in the way of excess on them either. Calves around 16-17", again no excess. I know I should still train them, but its such a boring routine for me, and I try hard not to tweak my ageing knees too, as that would end everything.
Remembering of course achillies tendonapathy still messes with me too, the 8-10 miles a day I walk with the dogs leaves my legs close to the edge.

So at this point, a day into Week 4 I can honestly say I'm pumped. Feeling great about the plan, feeling great from the effects of it. Loving my new food intake, and starting slowly to see the changes occurring. I forgot how rewarding the feeling of the post training pump was. Feeling all swollen and with tense muscles, showing a little definition, and putting on a t-shirt which stretches over all the bulging bits. The bits that bulge for the right reason, not the other bits.

I am already planning Week 5, excited mix it up a bit, and see where I can find myself by Week 10. However keen not to push myself too much. With the two workouts a day giving a nice split in the day, and making sure there are no excuses to say 'I don't have time today'. 30-40 mins, twice a day, and I am in my zone. So while I want to push a little harder, I want to make sure the time frames don't shift too much. I'm sure I will work it out somehow.

Now to add some spice and interest into it, to keep the drive alive.

Motivated by outside parties, I guess I rely on that a little when trying to dig that little bit deeper, strangely driven to impress others who I don't even see. How the hell does that work? I don't know, but it does, so its all good. And of course Spotify, my access to thousands of tracks which inspire and drive my mind when stamina is low.

So that's me, all checked in, and happy with how things are.

We interrupt this broadcast...

...for something that really just can't wait.
Now let's be frank about this now, I am really no role model. Poor health, terrible track record of life in general, and prolific babbling. Just a few of my redeeming features if you may.
However there is one thing I pride myself in, and that is inspiring. I won't blow my own trumpet here, its hardly ground breaking. I didn't give Mark Zuckerberg an idea for a website, and I can't take credit for the iPhone. But what I can say is, some of my rambling and babbling has changed peoples perceptions at times, and at other times given a little added drive.
Here I go babbling again. So let's cut to the point.
P90X, there I said it. Since starting 8 weeks ago now, as well as losing weight, training like a dog and seeing great gains, I haven't shut up about it. Twitter takes a beating daily from my @therealslimsnaz account, and hashtags such as #Fit4Forty #P90X and my new favourite #P90Xpress are my own mark on the place.
Tonight I hear from someone to say that they have heard their calling and are climbing onboard the P90Xpress. So I thought I would dedicate this entry to them, and anyone else considering, or starting the P90X journey.
So here goes....
You have clearly considered changing your lifestyle a few times over recent times, and once or twice looked in the mirror and thought 'not bad but room to improve'. God knows how many times I did that before I got on board. Maybe its health, maybe its vanity, maybe its none of the above.
Whatever the cause and reason you have arrived at this point, here are some things I want to share with you.
Any program that is worth investing time in will be demanding, challenging, and sometimes borderline soul destroying. While I have hit P90X Noel @Bampson has hit Insanity. Two very challenging regimes from the BeachBody stables. Can we compare, naaa not really, do we compete and drive one another, well yes I think we do.
So fellow P90X'ers. Firstly, welcome aboard.
Secondly, and this is important now... You can do anything you put your mind to. The first week of P90X is going to make even some fit people think they are dying each time they press play. But that's a good thing. It is key not to forget the first week or two. Those memories will be the driving force right up through the program until you finish Week 13. Remember the struggle, the poor form, the light weights and low reps.... Soon they will all be history.
Breathing is key. Like any exercise, lack of air will result in struggling badly. But as time progresses you will find yourself skipping along through routines, breathlessness will be a think of the past, and your body will be filled with excess energy, a feeling of being SO alive will consume you, and by half way through the program you will be hungry for more.
Another thing is, don't skip a thing, try everything. If at first you don't succeed, try try try again! Yoga is a challenge, and it has taken me weeks to master some postures and poses. Balance will soon become your friend, and you will catch yourself improving in things in your day to day life, all based on new found ability and flexibility. Yoga isn't weird at all, its your friend, and an important part of the P90X program.
Core Synergistics, and Plyometrics... If you are not cardio savvy, fear them, just a little. But again, over time you will benefit so much from them. Hell I can't walk up stairs anymore, I have to bound up them 2-3 at a time. Jumping down flights for fun, and doing all sorts of other weird energetic stuff.
I could go on, but my message is simple. P90X or Insanity for that matter are there for YOU. Commercial gain, well yes maybe a touch, but the physical gain and reward far outweighs the financial outlay, trust me on this one.
2 months has seen 2 stone drop from my weight. I still pig out, hell I'm eating chocolate buttons as I write this! I have dropped 2 sizes in clothing, gained muscle mass and definition. Get comments left right and centre about how I have changed, and I brim with so much confidence now I'm almost arrogant. Ok correction, I'm even more arrogant than I have ever been. But arrogant with the right to be.
I have dieted in the past, and won't knock LighterLife and Protikee, they were great. But P90X has honestly changed my life, and my entire lifestyle too. I am already planning months and months ahead. What training I will do next (Tai Cheng + P90X), setting higher goals, and feeling so amazing and driven I can't explain.
So, Amit (my Twitter friend lol) I hope this helps in some way. And to anyone else reading this wondering if P90X is for you..... It is what you make it. Give it 100%, and your return will be greater, guaranteed. I look forwards to hearing about the first weeks, and am here if there are any questions or you feel I can help.
And remember #P90Xpress :)
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Fitness wishlist

As I have plodded through P90X, and I don't mean with ease, I mean like knee deep mud, I have come across more and more things I would love to do. Simple things, maybe even one offs, just to prove to myself that I can do them. Things I have never been able to do in 39 years, but now maybe I can.
For starters there were simple actions, doing yoga was one of them, and I have fallen in love with it. Then there were some of the yoga poses, most of which I have conquered, but a couple still evade me. Crane is one of them. Mostly is the confidence I lack, but I know my wrists could be stronger too, so don't want to run before I can walk.
Another was push-ups with a clap in the middle of the motion. I'm sure there is a name for them, but for now that's what they are called, or clap push-ups for short lol. Well I can say now, that I have just ticked them off the 'to-do' list, and I did a little video of a few just to prove to myself I did them (I look a mess in the vid) Not perfect form I'm sure, and I know some can do millions of them. But for me, for the first time doing them in my life, I'm happy with them, so sod what anyone else thinks (if its negative anyway)
Of course the list has grown and grown over time, and the more into P90X I get, the more challenges I set myself. Another was feet to touch the floor from plough (yoga). Again this is another milestone I reached a few weeks back, however now I strive to get better upright posture, and to get my knees to the floor too. Sadly my kangaroo pouch is affecting this, so I'm working hard on eliminating that asap.
There are flexibility and strength challenges ahead of me, so here are a few more. So I can tick them off officially on here and not just accidentally achieve them and brag later.
Hand stand (supported)
Hand stand push-up (supported)
Crane
Splits (not box)
Clean full motion one handed push-ups
That's a few to be getting on with.
As for training, well the achilles made a drastic recovery, so I got back on track today with X-Stretch and full dog walks. In addition I did a small push-up and abs routine this evening to burn off some energy. Next weekend sees Day60, so time for more pictures (sorry Blogger) and then the push to the first finish line. So far I have achieved more than I ever expected, and know if I really focus now, the last 30 will be truly amazing and life (body) changing for me.
In the meantime, I'm on the hunt for Tai Cheng to loosen me up a little more and work on my flexibility and range of motion.
Thanks for reading as ever.
Love life :)

BOOM! Sub 210lbs !

Well, as I said in the earlier entry there was motivation to walk the dogs, and the result was this picture.
Sub 210, and by quite some margin too I have to say. Officially putting me now in the 14 stone 'something' category. To me, that is major progress, and also a little consolation that I can't train today.
Instead of resting up for a day or two, and losing motivation, I have just stoked up the fire for the next weigh in, and see how far I can get below 210 now.
Next question is, 'is sub 200 a reality now?'
Let's be clear here, I'm really not at the point of doing myself any damage, other than stupid things like my achillies. My intake is sensible, and sometimes even a little lavish now. The weight loss is progressive, and the routine is demanding yet effective.
Mixed in with all this weight loss is a little muscle gain too, so things are progressing nicely now.
Thanks for sharing my moment of glory with me :)

Welcome to Week 7, I'm BACK !

What can I tell you. Week 6 so me smash into 'the wall', but that was soon overcome. A mental block not a physical one was never going to stand in my way for long. Once it was dealt with and dispatched it was time to get on with a hard week ahead. Needless to say, I maintained the momentum I used to smash through the wall, and used it to carry me through the remainder of the week.
However there was one HUGE negative for the week, and that was intake. It was terrible, shocking and very poor to say the least. I wont say it impacted me too badly, there was no weight gain and no issues with training. However I got caught up in a treat cycle and has way too many treats and cheat foods. It was something I was aware that I was doing wrong, and now it is time to overcome and conquer.

So this is my intake for the coming weeks.

Obviously I will be eating more than this, but this is the bulk of it.

This week, Week 7 is the week where I start to make a real difference to myself. My intake is back on track, although quite controversial as some do not feel it offers the right nutrients to support my routine, while others think it is too junk filled. For me, I feel I have found the right balance to get me through a heavy workout, and aid weight-loss and muscle growth too. Inside and out all seems to be working well to me, so based on that I will keep going with what I know best.
In addition to this there is now the option of Creatine. I have used it before, and know what the gains are, and also what the downsides are. There has been a lot of good and bad press about the stuff over the years, but for me there were never any harsh effects. My patience can be a little shorter, and I pee a lot more on it. But other than that there was never anything to worry about for me. The interesting part will be how much MORE I can actually pee. With my current diet, and increased fluid intake, I dont think it can get much worse, but time will tell.
The upsides however, judging by the past, were always positive. Excellent recovery times, good muscle growth, and plenty of energy. These are all of course based on me training in a much more aggressive fashion and back some 15-18 years now lol. So things might have changed a little bit in my physical capabilities etc. So with this all in mind I am going to start stacking up on Creatine from tomorrow, and watching for any differences in my personality and training ability in the coming weeks. By the end of the stacking week I will be finished with the heavier part of P90X Phase 2, and will be back on to the stretch cycle. Phase 2 Week 4. So my use of it will be gentle from the start, and a gradual build up as I slip into Phase 3 of the routine. Another exciting step for me.

Speaking of exciting steps and stretch week, I finally caught on camera where I am with Yoga at the moment. One of the greatest achievements for me during P90X without a doubt it the improvement in flexibility. It is something I have always lacked, but always wanted to improve on, but I have never gotten around to doing anything about it. However as part of the P90X routine, I was finally facing a good attempt at Yoga. I have to say, of all the yoga videos I have tried in the past this is without a doubt the easiest to follow, the best thought out and the one I have managed to get up to speed with, while avoiding frustration and getting the feeling of failure. So without any further ado, here is my current stage.

Now I know its not ground breaking, and some who do yoga will scoff that its not anything spectacular. However for me, a shoulder stand is a feat in itself, let alone the added flexibility to get my legs where they are.  But it doesnt stop there for me. Now I have seen what I can do, I want more. Next step, knees down, lets see if I can get that done in the coming weeks.

Wow this entry is dragging on a bit isnt it. I guess I should wrap it up there.
Only things left to say are well done to Noel and Marsha who are working off each other as they work through Insanity. Also Baljit who is fighting her way into Insanity too. Ed who is doing his own thing but making good ground, and finally to Ivan and Laura who are making the most of the gym and fighting for fitness.
So heres to the final weeks of Phase 2, and getting things in order.

OMG I'm gonna explode!

Just finished lunch, and have to say, over recent days it feels like I have over indulged a little. Few hundred grams of chicken, fresh veggies, a jacket spud (small one) and a bread roll.
Phew, I feel like I have just finished a pie eating contest (those were the days)

I have to say though, recent days have involved a lot of walking, many miles, so I'm burning off the calories. And of course after todays run I can afford another 5-6 calories intake lol. All that said, just for laughs I got on the scales earlier, after breakfast and a few drinks (and going to the loo) and was shocked to see that even dressed in lounging clothes (joggers and tshirt) I'm still only 211lbs. Which probably equates to about 206-207 tops for a normal weigh in. So now I am intrigued to know what my dry weight is, so will have to check it in the morning.

Bad as it is, I have not touched the diet packs really since my last delivery, but the food I'm choosing for my daily intake certainly seems to agree with me, and is helping maintain, if not lose a little more weight.

To think, if I cut out or replaced either my morning cereal or my evening porridge, I could still be losing at quite a good rate. Or even cut out the lunch time bread roll, which I will be doing by the end of the week (I will have run out lol)

All in all, I'm shocked at how well I have done, and pleased that the route I have taken this time seems somewhat more natural. The daily intake neither feels too little, nor boring. So its more than sustainable.

Part of me wants to drop below 200lbs again, but the sensible part of me knows I'm good where I am now, and just need to focus on the health side of things from now on.

So that was a boring update to read I bet, but for once I'm chuffed to bits.
Regards
Michael

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Friday pig-out

Look at all that starch and carbs! Shame on me!
Regards
Michael

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Join the healthy revolution

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