Training 2009

Tuesday 6th January 2009

Sat on ball - leg lift - arm floats
Ball balance -			(too easy)
Ball squats to ball balance			1 x 15
Rotator Cuff			(ok)
Rolldowns			(good technique)
Clam			(brilliant)
Walking on discs			(good)
Side lying leg lifts			5 kg
Cable rotations			tube - 2 x 20
Pec stretch			wall
Cable rowing			2 x 20

Wednesday 8th April 2009

Foam rolled		Adductors
Foam rolled		IT band
Clam
Shoulder Retraction - band
Triceps Press - R arm - 1 x 15 reps
Ball balance		Kneeling
Sat on 2 balls		(sat on 1, legs on other)

Friday 15th May 2009

Power
R leg to failure	3 x 10 Reps	55 kg
	10 Reps	25 kg
	8 Reps	15 kg
	30 Reps	5 kg
Hamstring Curl
R leg to failure	3 x 10 Reps	75 kg
	15 Reps	35 kg
	to fail	25 kg
Static lunges	1 x 10 Reps	Front foot on foam roller - good
Bosu Balance	good
Static Lunge	15 reps	Foot on Disc
Lateral Raise with Dyna Band - 10 reps each arm
Shoulder Retraction - with band - 10 Reps - band under hips

Thursday 25th June 2009

Balancing on Discs		5 mins
Walking (one foot on disc) stepping up & over
Ball Balance		easy
Cable Rowing		one foot on disc		1x10 Reps
Clam		tube
Hip Stretch & Runners hip stretch (with assistance)
Reverse lunges with glider				15 Reps each leg
Practice Walking		Getting the weight equal through R & L leg

Monday 29th June 2009
Went up to see Professor Andy Smith in York. He's a Professor of Sports Science and me and Fiona went up to see him. We got lost on the way but when we go there it was just basic giving the history session. He said we would work on the set up on a bike and how I hold the handlebars and we'd work on Nutrition, and he already told me to stop taking creatine and cycle my intake.
Then went home and did 1.5 hrs spinning = 25 miles

Tuesday 30th June
25 miles

Wednesday 1st July
45 miles

Thursday 2nd July
55 miles

Friday 3rd July
10 miles

Week = 160 miles

Fri 3rd - Sun 5th
Way ahead

Monday 6th July
Leg massage with lyndsey then my spining class and 20 miles on the exercise bike = 30 miles

7th - 13th July
Germany

Tuesday 14th July 2009
Had Cereal for breakfast then did 20 miles on the bike. It was just a leg freeing session after my holiday. Managed to do it at 17 mph with some big hills in it. Body felt good. Went to the Gym and did one of Fee's Pilates classes which was good as usual. Watched quite a bit of Le Tour de France and had jacket potato's and Tuna then an apple and a few cereal bars. I then did a 10 mile TT. Only managed 28.32 but it was quite windy on and my seat became loose. My body felt good.
Had chicken curry and rice for tea, then a yoghurt.

Leg Ext -	1 x 10 Reps - 25 kg - used as a warm up
Leg Press -	2 x 15	50 kg	1 set @ 60 kg
Static Lunge	1 x 15	each leg - no weight
Walking over Bosu & L step each side
Bosu balance - (eyes shut) - 1 minute
Rolldowns	1 x 10 Reps	(stiff neck) - Slept funny - WHATEVER !!!!!!
Tube walking	2 mins	Didn't feel anything in R side - clam R side
Dumb Waiter (layed down) with pink weight
Practiced walking forwards - backwards & Square
Lateral Raise	1 x 15
MASSAGE !!!!!!!

Wednesday 15th July 2009
Didn't do anything till the same 10 mile TT at night. This time I did it in 27.49 in rather blustery conditions and my right groin tightened up a bit

Thursday 16th July 2009
Did 22 fairly brisk miles in the morning, then a 30 min spin class = 10 miles in the evening. Right groin was tight in the spin class. I also did a fitball class. Started getting cramp in my right foot and my right shoulder was very painful.
Ate plenty again, Cereal - Tuna & potatoes & veg, 2 cereal bars, 1 apple then pasta with bourginon and the meat free meat.

Friday 17th July 2009
Spinning class in the morning. Felt good = 10 miles

Saturday 18th July 2009
Had a disability race in Kent. As we set off my feet became unclipped at the start then my gears weren't working properly for the first 2 laps. Did first lap in 7.34 minutes but when everything was working properly I did just over 5 mins for the last one. Didn't start going properly until one guy passed me and instead of thinking 'frig it I'll never catch him' I went for it and did catch him and drafted with him until the end. Came 7th overall, just out of the money. Why can't I do it? I know it might have been different if my feet and gears worked differently but why do I get so cheesed off and don't push it. I should have the fitness, I have the endurance and stamina, I have strong enough muscles bulit up in my thighs. Why not? All the work I do in the gym, I just can't seem to transfer out on the road. I must get out and do more miles. So this was 16 miles, and say 4 miles warm up I did. So thats 20 miles

Sunday 19th July 2009
Did the British Time Trial Championships. Did 16 miles in 44.54 minutes. Felt good and I worked hard but had my usual lack of concentration in the middle section but it was a pb for this distance. 16 miles + 4 warm up = 20 miles

Week = 122 miles

Monday 20th July 2009
Taught spinning, then did Fee's class. Mine was a fast spin and I used it as a tough time trialing like I did at the weekend. Went well and felt good. Call it 20 miles

Tuesday 21st July 2009
Didn't do anything all day but did a 10 mile time trial with the birwell wheelers at 7pm. It was windy and drizzly, but I felt good and manage just 4 secs outside my pb for the course. 27.51. Still a long way off what I want but surely it was faster than when it was good weather

Wednesday 22nd July 2009
Went to sort someones computer out in the morning, and it took longer than I expected so didn't go out training as I was planning the TT later. The clouds came in though so I went to the gym for the spinning class but that was full so I took it as a rest day.

Thursday 23rd July 2009
Did Fee's spinning class in the morning. It was good but I didn't put that much into it, as my head wasn't there as I didn't think I'd be doing it. I had an interview at Rother FM in the morning to ask for sponsorship for a Time Trial bike. Did Fee's class later too. This time I put a lot more into it and used it as a time trial session. I then stayed in the spinning room for another half hour to check my music out. Then packed a couple of bikes up for the bikeathon I'm helping organise tommorow then did an hours core class. Total about 40 miles

Friday 24th July 2009
Taught spinning in the morning and did some fast sprints then did 3 hours at asda. Went at it hard for the first hour, not bad the 2nd but nice and steady the 3rd. 55 miles today

Saturday 25th July 2009
Taught a 30 min spin session then went out and did 48 miles. Quite a steady pace but tried to stay in big gears throughout and push the legs. Went well and felt good. 60 miles

Sunday 26th July 2009
Had a really bad headache and was in bed till 8 pm !!!!

Week = 185 miles

Monday 27th July 2009
Still feeling a likkle week & wobbly after the headache yesterday. Only taught spinning for half an hour = 10 miles

Tuesday
Did 16 miles in the morning, then went to Pilates then did the 10 mile TT at night. I was a minute off my pb but felt pretty rogh. Neil said I was white as a sheet as I finised. = 26 miiles

Wednesday
Rest Day

Thurday 30th July
Did Fee's spinningclass in the morning, then came early to her class at night. Did some inerval training then her class. Miles = 30

Friday 31st July 2009
Did my spinning session in the morningthat wasn't the best as only 4 turned up. Ten had a really good session with ee doing things I thought I'd never do, like jumping up onto a Bossu. Carried on talking to Ray at the Gym though with more idea for me. Miles = 10

Saturday 1st August 2009
Went out with Neil and did 30 fast miles. Got soaked on the last bit but w kept a really high tempo up and felt really good.

Sunday 2nd August 2009
Did 52 hard miles in the peak district. My energy levels were at rock bottom. By the end I was struggling to get u the hills. It was like on a game where your energy levels decrease over time till you have nothing left. Just that my nothing left came very quickly. Like I'd done the peak district for the first time. My concentration span was shocking too.

Weekly = 158 miles

Monday 3rd August 2009
First attempt

1 min sprint = Need more resistance
1 min recovery = not outta breath
1 min sprint = more resistance needed - getting tough towards end
1 min recovery = smiling looking relaxed
2 min sprint = Look relaxed
2 min recovery = breathing ok
3 min sprint = good - 1 - 10 = 7 (last 30 secs brilliant speed)
1.5 min recovery = looked relaxed
3 min sprint = 1.5 mins looked really strong, good technique - scale 9. Brilliant

Second Attempt

1 min sprint = much faster - level 5
1 min recovery - felt good
1 min sprint - great effort - 7 breathing - legs 6
1 min recovery - smiling - happy
2 min sprint - singing 'wake up little Suzie' - goodeffort - level 8 - still more to give
2 min recovery
3 min sprint - singing - look relaxed - Level 8
1.5 min recovery - felt he'd got more to give, probably could have done 4 mins
3 min sprint - 2 mins in eased off - picked it up at 2.45 - Level 9

Looked totally relaxed & having a conversation 30 secs after

Bike session - September 2009

1 min sprint = very tired - Level 8
1 min recovery -
1 min sprint - looked relaxed, feeling better - groin started to ache towards end
2 min recovery - smiling - happy
2 min sprint - Level 7 - looked good - legs working together
2 min recovery
3 min sprint - goto 2.30 and started smiling & laughing
1.5 min recovery - looked relaxed again
3 min sprint - worked hard - Level 9

Second Attempt
1	1 min sprint		Dead	Didn't look as relaxed
2	1 min sprint			Very outta breath			9 or 10
3	1 min sprint			Used more resistance
4	recovery						8
5	2 min sprint			Concentrating			9
6	1 min recover			Looked relaxed
7	3 min sprint			on & off - speed come & went			10
				towards end brought more speed
8	2 min recovery			needed it
9	3 min sprint			20 secs in legs - felt it			14 fell over bars

Saturday 8th August
Did a very hard 16 mile Rudy Project time trial. I went out fast, lost concentration and riders passed me but then woke up and recovered and re-overtook 2 of them. My best TT by far and I was flying on the hills.
Time of
16 miles

Sunday 9th August
Recovered from yesterday's time trial. Took a lot out of me.

Monday 10th August 2009
Really bad headache

Tuesday 11th August 2009
Still had headache

Wednesday 12th August 2009
Still felt weak and wobbly

Thursday 13th Augst 2009
Did Fiona's spinning class, then went down town and did 3 more hours spinning at Rotherham on the Sea. Went back and did Fee's second then went to play badminton. = 50 miles

Friday 14th August 2009
Taught spinning, then did bits of a bikeathon ending up doing 2.5 miles over the day = 35 miles

Saturday 15th August 2009
Taught spinning this morning. Very stiff but went ok = 10 miles

Sunday 16th August 2009
Did 103 miles in York today. Very steady for the first 95 miles with a couple of breaks and chatting away with Neil, Rob & Dawn.
Went a i for the last 8 miles and felt brilliant. Loads of energy, even after all those miles. Got some good speed up and felt a bit selfish going off on my own but I had to do some training and see what I had left after those miles.

Week = 198 miles

Monday 17th August 2009
Taught spinning for half an hour then did Fiona's class for 45 mins. Felt really good after yesterday. 25 miles

Tuesday 18th August 2009
Quite a momentous day. 15 years since my accident. Did Pilates in the morning but my mind was wandering. Later got out on the bike and did a sometimes fast 15 miles

Wednesday 19th August 2009
Did 22 miles then a spinning class = 32 miles

Thursday 20th August 2009
Did 15 miles and a spinning class = 25 miles

Friday 21st August 2009
Taught spinning in the morning = 10 miles

Saturday 22nd August 2009
Just taught spinning in the morning = 10 miles

Sunday 23rd August 2009
Went on my first club run with Dinnington and ended up doing 98 hard hilly miles

Weekly = 215 miles

Monday 24th August 2009
Taught 2 spinning classes = 20 miles

Tuesday 25th August 2009
rest day

Wednesday 26th August 2009
Just did Gemz spinning class = 10 miles

Thursday 27th August 2009
Did 12 miles on the bike then taught spinning = 22 miles

Friday 28th August 2009
Taught spinning in the morning and did 28 miles on the bike = 38 miles

Saturday 29th August 2009
Taught spinning in the morning = 10 miles

Sunday 30th August 2009
Did 70 hard fastish miles on undulating jills with Dinnington. Felt good and strong and it was good to be riding in a 'peleton'

Week = 160 miles

Monday 31st August 2009
Taught 2 spinning classes = 20 miles

Tuesday 1st September 2009
Went out on the bike and got a puncture just short of 10 miles in so had to get me Da to pick me up. = 10 miles

Wed 2nd September 2009
30 miles out on the bike. No puncture this time, felt good for a bit but hard work towards the end. Then did Gem's spinning class and some core work = 40 miles


Tuesday 8th September 2009
Session after coming off the bike last weekend (feeling very sore :-( )
Rolldowns - 1 x 10 Reps
R arm rotator cuff 1 x 10
lateral raise 1 x 10
front raise 1 x 10
All with a no2 tube

Ball balance - Sat on Ball - Lift R & L leg
Kneeling on the ball - no problem
Foam rolled - Calves, Hamstrings, adductors

Tuesday 15th September 2009
Using gliders
Adductors - 1 x 10 - good
figure 8 - 1 x 10
forward / back - 1 x 10

Travelling reverse lunges x 4 (length of studio)

Band 1 x 10:
Lateral Raise
Front Raise
Shoulder Extension

Weights:-

Leg Press
1 x 15 @ 50 kg
1 x 15 @ 70 kg
1 x 10 @ 80 kg

Leg Extension
2 x 15 @ 55 kg

Leg Curls
2 x 15 @ 55 kg

Stretches
Monday 1st October 2009

Standing - band walking			hurt groin
Shoulder Retraction - R Hand not working well
Pec wall Stretch		(eased of shoulders)
Side neck stretch		(felt good)
Chest strech		(arm lock)
Foam Rolled - ITB, Periformus

Thursday 22nd October 2009
(Groin is killing him today)

Walking over Bosu - Side to side (2 side steps)

Walking over disc R & L - really good - Stabilization has really improved
Adductor Squeeze - disc 1 x 10 5 sec hold
Foam rolled adductor L side Level 6 pain

Foam rolled IT band Tight

Foam rolled calves better to manipulate himself

Hip opener - Circle knee - Stand on 1 leg

L hip flexor stretch - killing groin

Tried Clam - adductors cramped up

Sunday 25th October
Went out with Dinnington but only managed 23 miles before my groin felt tight and headed back = 41 miles
Monday 26th October
Taught spin then stayed for Fee Fee's class = 20 miles

Thursday 28th October
Did Fee's spin in the morning then went back later and did lots of stretching = 10 miles
Friday 29th October
Taught spin in the morning = 10 miles
Sunday 1st November
Did an hour spinning up at Bannatymes. = 20 miles
Monday 2nd November
Did half hour stretching, and working on the groin (adductor machine / squeezes) then taught spinning to a full class for 30 mins then stayed on aand did Fee's for another 30 mins = 20 miles
Wednesday 4th November
Did an hour cycl-cross training on the spin bike in the morning. 8 min threshold testing and then did Fee's class at night. = 30 miles
Thursday 5th November
Did Fee's Spinning Class first thing, then straight into a pt session on the bike with 15 - 20 mins inteverals and then an all out 5 minitue slog. Felt longer than this and we both said it was probably the hardest I'd worked. Then went back and did Fitball and spin again !!!! Groin felt good. = 35 miles

September 2008

Been a long time since my last post. A lot has happened with not much happening.

Where do I start. In March I had my first taste of the Velodrome at a disability get together weekend. Very strange. I had trouble starting and stopping but when I got going the only problem that I had was that my right leg wings out when I put pressure on the pedals and little did I realize at the time, the clips on my shoes had slightly warn away. A couple of times my right foot came loose but I just quickly undid the left and free wheeled with my legs held akinbo until I stopped.

We were told to do a 1 lap time trial to see how fast were were. I was determined to show everybody. So I set off head down and sprinted as fast as I could. I rounded the last bend, crossed the finish line and mentally relaxed and lifted my head up not realising the bike was still going at top speed. My right leg came off but I didn't get chance to do my left before I was flung over the handlebars, smashing my face, hands and knee on the floor and wrecking the bike.

Went to A&E but fortunately nothing was broken but the swelling and the pain took several months to go away.

When it did I ended up with several months of a flu type weakness bug so my training went back a long way.

I tried the British Championships road race again but was in no fit state. I got cut up on the first corner and never recovered and with a strong wind I felt myself going backwards at times.

I hard to take a long hard look at myself afterward. Needed to find a mirror first to do this.

Was I going to get anywhere as a cyclist? I feel I had crossed the path of was it just for fun or was I taking it seriously. And if I was then I needed to train not do bits and bobs, but then again I wanted a long run of time without illness.

After I'd said to mself and my family that I was never going to ride at the Velodrome again, I ended up going down to Newport to ride there. To save money seeing as I didn't have any to save so I didn't really save anything, I drove down the night before and slept in the car. Woke up, had a bowl of cornflakes then went into ride. I was also going through that period of flu type headaches type fatigue so was up to the limit on beta blockers and pain killers so was not in the best state of mind & body to ride. I did though, didn't fall off, was invited down to an international race the next week, but my illness state took a turn for the worse so didn't make it.

At the time a Solicitor Firm in Sheffield (Aston Morton Slack) heard about my trek to Wales and sleeping in the car so decided to kindly sponsor me with clothing, equipment and paying for a B&B wherever I go.

So that gave me a big lift and made me carry on ............... a bit. I still had the mortgage to pay and was having to see benefits advisers and job centre's offering me nothing jobs, but as Martin Luther King once said ........ 'put kettle on love am spitting feathers !!!' or was it something about having a dream?

The next confidence boost was that I was picked for the New You Achievement awards at Fitness First. Out of 466,000 members that the competition was open too, I was picked as one of the 12 finalists with a holiday of a lifetime and further media work after. It was quite a big thing for the winner and I ................... didn't. Story of my life you might think. I did meet some really brilliant people and made some great friends and contacts at Fitness First that maybe putting me forward for a Personal Fitness Instructor Course !!!

Another thing that gave me great inspiration was watching the GB team at the Olympics and more so at the Paralympics. Absolutely brilliant. Did depress (in the not at all made me a trifle glum until I heard the sound of the kettle boiling type of way) me a bit thinking these are the people I've to compete against to get to London 2012. You never know, I might become Irish soon !!!

Next on my training plan was a 12 hour bike'a'thon at Asda for Tickled Pink - Breast Cancer Charity. I did it well with the help of Glynn and Fitness First and managed to do (mileometer said) 200 miles in the 12 hours and we raised over £1500

Dom's Cycling

Well the summer cycling started pretty late and was pretty rubbish. Had my first race in Doncaster. I'd just had a stomach upset and from the start there was nothing in my legs. I was also really taken aback by the speed of other riders and the cornering !!!

My next race was the British Championships Road Race in the disability. This didn't start well as I couldn't get my left foot clipped into my pedal and finished early when I got a puncture on the third lap.

My third race started badly again with my pedal but then with my speedometer clip on my front wheel catching. After stopping I was a lap behind and struggled to keep up so decided to just pedal round and get the miles in. This was going fine for about 10 laps until I caught a hole in the road and smashed my right leg.

Then I turned to time trialling with The Rudy Project.
My first one was 20 miles but guess what, this didn't go too well either. I was going round daydreaming most of the time and not knowing how to pace myself. I was just over 10 minutes behind the winner. The only thing that made me feel better was that I still fet I had plenty more to give. The second one was slightly better but I still was about 5 minutes behind the winner.

So if I'm going to take cycling seriously I really have to spend the winter training well so here is the blog I'm gonna try and keep


Thursday 15th November
Did a gentle 40 miles with John from the gym. I felt ok today after my neck problems and headache problems I've had recently so it was nice to get back on the bike and get some miles in.

Saturday 17th November
Went out today with Mitch. We did 52.3 miles in the Peak District.
The first 30 or so miles were going well until bizzarely, we came across a road full of sheep !!! Must have been changing fields, which is the nicer reason why sheep move !!!
Anyway as we stopped at the side of the road, I went to get off the bike, forgetting I had raised my seat the night before. My leg caught the seat and rather embarrissing in front of a bunch of sheep, I crumpled into the middle of the road with the bike falling on top.
Didn't think I hurt myself that bad, but when the sheep and shepherds had stopped laughing (now I know what sheepish grin means) every pedal hurt.
With being the Peak District there were some very steep hills to get home and I hurt but I also felt very out of condition and I really have to work at my fitness, or conditioning.

Monday 19th November
Went to fitness first in Rotherham and did an hour spinning. Felt pretty good.

Monday 26th November
Haven't done anything for a week and I feel FAT. What with sorting peoples computers / networks or not sorting them as the case may be, the weather and shher laziness I've missed everthing. Went to fitness first in Rotherham and did an hour spinning. Felt pretty good though. Thank God I've finally done something !!!

Friday 30th November
Went to see the Cycling Coach - Pete Read. This was a really good session. Put me through diferent exercises and we had a chat. The session lasted nearly two hours and from what he discovered was that I was out of condition, and a bit overweight so set me a training regime to help me improve. This involves over 150 miles a week. The Peak District on Saturday as I'm doing but further, a couple of days going steady or at least at 135 - 145 bpm heart rate, a turbo training session, and a copule of rest days.
As I've said it was really good and gave me back a bit of get up and go and stop felling sorry for yourself you lazy %^&$. He gave me his training book and offered to see me again to see if I've improved. I definitely am gonna try and see this training regime through or as much of it as I can. I really needed this and I'm so grateful.

Saturday 1st December
Went into the Peak District with Mitch again. Nearly killed me. Well no I felt better than last time but it were hard work. On the hills I just kept in low gear and head down and got up them. I didn't try to race any, I just wanted to get round, and I did. We did 36 miles in 3 hours 5 mins so it wasn't at any great pace but to say I've done so little lately and felt not good it wasn't bad.
I'd weighed myself in the morning and I've gone up to 12 st 7 which is some 7 lbs I'd put on in the last few weeks as I was 12 st which I feel is about my fighting weight.
\think I was better after seeing Pete Read too as I was psychologically fitter.

Monday 3rd December
Did one and a half hours on the spinning bike today. Did the first hour wuite steady then finished with a

Tuesday 4th December
Went out with a couple from the Gym. Speedo stopped working but they reckon we did 65 miles but it took us over four and a half hours. Was a bit slow and as I haven't yet got a HRM I think it would have been slower than my training recommends but at least I got the miles in.

Wednesday 5th December
Was my static training session but it was rather cold to be in the garage so I went to the gym. Wasn't really looking forward to it as I was to do a 5 min warmup. Then 5 secs fast, fast secs slow for 4 minutes, then have a two minute rest and repeat it 7 times. I thought how boring !!! 5 seconds, thats hardly worth bothering about. How wrong could I be. I still had that feeling for the first 2 or 3 reps but ohh how my minset changed when my thighs were burning and I was gasping for breath. Couldn't believe it, the 5 secs fast felt like about 20 secs, even when I counted in my mind it never added up to my stopwatch. And the 5 seconds slow didn't really exist. No sooner had I slowed down then it was time to go again.
Felt really good after it but it was hard work.

Thursday 6th December
The weather was pretty &*^%e so I decided to go to the gym and do no. 1 session in Pete's book, the 40 minute session. The only trouble was I had forgotten my bandage for me knee. Although I started off at a constant for 10 minutes my knee started playing up and I did the other 30 minutes just with my right leg so I didn't have enough speed and my heart rate wasn't that fast but I got some good training on my right leg.

Friday 7th December
Had a rest day but decided to stay up and watch boxing !!!

Saturday 8th December
Staying up was a big mistake as I was far to tired to go out on the bike today

Sunday 9th December
Still too tired to do anything, how stupid am I?

Monday 10th December
Did an hour at the Gym. Just gentle spinning

Tuesday 11th December
Went out on the bike but I am really paying for staying up at the weekend. Only managed an hour and a half. Felt garbage.

Wednesday 12th December
Did my interval training at the gym, moving up to 8 sets of 4 minutes. Feeling good at last and decided to carry on, at least till the CD finished which was nearly another half an hour. Wanted to carry on to try and make some time up from the bike rides I'd missed, but decided maybe that this was not the right way around it.

Thursday 13th December
Weather still garbage and things to do in the morning, so decided to do a longer gym session. Did a good 2 and a half hours then there was a spinning class and before I knew it I was taking part in it. As people knew my spiining experience I was the centre of attention and made to to extra sprinting. Was hard after a long spin but I was feeling good again.

Friday 14th December
Good job this was my rest day as I awoke with a belting headache and had lots to do !!!

Saturday 15th December
Like a fool I went to a Christmas party last night. Didn't drink but didn't get in till after 2, so felt garbage when I woke up and didn't get any riding done again. In the new year I really have got to buckle down if I'm going to take this seriously. I can't afford to spend weekends with mates, staying up or going out and suffering for the rest of the week and not doing any proper training. It really is no good. I feel the weeks of training before are a waste and I'm as Pete would say 'de-training' myself. I've got to buckle down and sort my head out. I've got to sort my eating out too. Went up to me Ma and Da's last night and had a couple of plate fulls of a chinese then mince pie. Today I just feel FAT. What with going out and my eating I'm wasting my time and Pete Read's time. I know people say it every year as a resolution but I really have to take it seriously.
Monday 17th December
Went to Dorren's (My Wife) house in Germany to spend the Christmas period with them. Had a loverly time but it was far too long to be away from any exercise and it didn't help that from the third day onwards I was badly with severe headaches. And when I didn't have headache I would eat far too much and do far to little until another headache came on. I souped myself up with pain killers so even if I could have done any exercise I was in no fit state to do any. Got back on boxing day. The headaches continued but at a less severe rate. Think this might be because I stopped drinking coffee. But what with the family meals and still the headaches I didn't do any cycling until the new year. I felt fat. Just weighed myself and upto 12 st 9.5 lbs. Now to say I felt best in myself at 12st that is a lot of weight to get off to my required weight.

Wednesday 2nd January
Got back to doing my first hour on the spinning bike at the gym. So much hard work. Felt like I was just getting into riding several years ago. Maybe it felt like this as I had reached a high fitness level before Christmas but it was still a long way short of what I was

Thursday 3rd January
Managed an hour then a 30 minute spinning class to follow. Felt better than yesterday but it was still very hard work and I knew I'd done it afterwards.
Friday 4th January
Had a rest after me two days getting back into it
Saturday 5th January
Decided not to try the peak today. Didn't think the weather would be that good (how wrong I was) but mainly thought it's silly going in the peak district when my fitness level is at a very low level. Ended up going round Ikea instead. How nice did struggling up hills in the peak district look !!!
Sunday 6th January
Finally got back out on the road on the 12th day of Christmas. Only managed about 20 miles. I got some overshoes, waterproof jacket, mudguards and bpm / milometer for Christmas. Couldn't get the milometer on properly and the mudguards are not to cleverly attached. I really need to spend time looking at my bike and a bit of maintenance.
Monday 7th January
Did an hour spinning today. Feeling better all the time and I've got a long way to go. Think all the weight has ended up in my backside and thighs. Got to keep at it this time.
Tuesday 8th January
Did another hour spinning in the morning. The weather was still bad. Was a faster spin than yesterday. Meant to do another hour later in the day but time passed like a ship sailing in the night. Still not got my bpm monitor set up. With so much time away / in bed every thing's backed up and there's not enough hours in the day.
Wednesday 9th January
Did my training session at the gym
Thursday 10th January
Did a spinning class
Saturday 12th January
Went to the gym and did a couple of hours spinning.
Tuesday 15th January
Wen to see Pete Read today so did any cycling on the turbo there. Gave me another boost, as although I've been feeling sh&%e over the last few weeks I approved on the results fromthe first time. He was pleased that I was improving and believes that if I want to be a good cyclist, then I can be, but means putting in an awful lot of work. He set me a new regime and this time I've got to keep to the six days training.
Wednesday 16th January
Did the first of my new training regimes that Pete set me. I did it at the gym on the spinning bike. I know it's not ideal and it's better out on the bike or on the turbo trainer but I chickened out of the cold. It was a set regime of interval training going faster and faster over shorter times. I felt good doing it and added another 10 minutes to the end of the session.
Thursday 17th January
Supposed to do a two hour ride but it was raining like a man pouring a bucket of water down on a sandcastle. So I set about doing a two hour turbo session, but after only 30 mins I checked my back tyre and it had warn down again, so I'll have to go back to James Cycles and buy another tyre and sort out my stupid turbo trainer.
Saturday 19th January
Loads of computer work today so didn't get out. Mitch was at the Sheffield Derby so there was no peak district ride to miss
Sunday 20th January
More computer work