| 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 | |||
(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
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