The Fitness Plan will really kick in during the last 6 months as there’s no point peaking too early – but I will be stepping up the fitness for certain training events this year and next. Events like the 12 hour Dawn to Dusk (or 24hr if you’re feeling really brave!) and the Morocco or Tunisia practise rallies will need a couple fo months training.
Currently I am cycling 6 miles to and from work, pushing hard that’s normally 25minutes with an average heart rate in the 150s (getting as high as 170/180 over Denmark Hill! I see Tim at Bodyfirm twice a week for an hours personal training. He’s very good and keeps me moving all the time interspearsing different sets for a full body work out with 30 seconds or a minute on the cross trainer/bike/treadmill between each set. Focused more on endurance, and balanced body strength rather than body building or pur CV the work outs are doing the trick as I feel fairly fit at the moment. (Probably not bike fit as I haven’t ridden for months but we’ll see soon!)
So let me know in the comments if you have any tips and tricks or comments on the training I should be following.
I've got a set of these Nautilus Select adjustable dumbbells which I would recommend
Tim showed me a good one for strengthening wrists and forearms (to prevent muscle pump in the forearms after 2 hours bouncing on a bike! – get a broom stick or similar diameter short stick and attach/wind string around it. Attach a 5 or 10kg weight to it (tape the string to a pencil and put that through the middle of the weight or similar) and then stand on a chair with the weight on the floor and the string unwound, keep your elbows in by your sides but your hands out in front of you and twist each hand alternatively as fast as possible winding the string around the stick and lifting/rolling up the weight. When the weight reaches your hands, let out the string so the weight lowers and repeat. After two or three of these your forearms will be pumped (and it will be a slow struggle to wind up the weight!)
That is a good one. My Unle showed me tha when I was 12 or 14. He usualy attahed a 2.5kg Kettlebell to a riope and yeha, same priniplie, keep twisting and turning that bar up and then slooooooowly down.
Another good thing I think could be kettlebell circuit with little rest. take a 12-15kg one and spend 45-60 minutes on it.
I got up to 30-40 reps easy per arm per exercise with my 16kg one =)
There is no isolation and you develop good grip and muscular endurance.
Cycle, run, swim, do your cv and keep ypur diet clean. Have a look at my blog how I will be eating and cuttind down my fat. Face it, it will be hot there and 10-15kg extra insulation will not do you any good
Yeah I thought you might have come across that one Artur – it’s used in Martial Arts training…
Your right kettle bells are great for this sort of endurance training – Glen introduced me to them (the hard way!) I’ll have to work up to your standard – maybe we can get a virtual training thing going with anyone other subscriber who fancies it?!
Cheers
Jago