Just a Quick Hour on the Trainer again…

I know it’s the sensible option, keep out of the rain and howling winds, and after all, that’s why the not inconsiderable investment in the trainer was made a couple of winters ago.   I still insist that the trainer was probably the main reason I managed to get the weight off and keep it off – because the temptation to sit on the settee eating when I’m snowed / rained off would have got the better of me.

Anyhow, I turned to the Virtual Reality stuff again – this time the “Passo Del Gavia” from the DVD  T1956.32 – Giro Del Mortirolo.   Now, this is a “bit of a swine” of a climb – around 17km of solid climbing – between 7% and 13% from what I remember…   But, as I’ve said, I’m not exactly 100%, so I cranked down the “power setting” on the TTS software to 40% and basically “sat and twiddled the pedals”.

Hey – it’s not a massive workout,  but it’s a bit over 500kCals towards offsetting the Christmas excesses, and, while I’m not 100% and neither is the weather, it’s pretty much do-able every day…

Its not exactly helping the Strava challenges though…  but I’m still uploading the rides like todays….

Oh the weather outside is frightful…

… but silly bollocks here still went out for a ride in it.

Managed 30km barely, eighty-odd minutes of abject misery and getting blown all over the bloody place.   Stats from the powermeter say it all as far as how pleasant it was – TSS 87.3 IF 0.877 VI 1.127 and 27% of the ride at threshold or above…   which, for a nice steady couple of hours of base/tempo riding (for that was what was on the slate for today) is frankly a complete clusterfuck!

I wasn’t even out for long enough to “burn my beer” for tonight.   Not entirely a happy bunny, in all honesty.

Strava for the ride’s here – i’m just going to try and forget it.

Month 8 Update

Month 8 – 23rd February 2012 to 22nd March 2012

Starting Weight 288.9lb –  Closing  weight 278.4lb – Weight loss of 10.5lb

Starting BMI 38.3  – Closing BMI 36.9 – BMI drop of 1.4 points

Exercise Stats

21 days featured a ride on the bike, for a total of 32h45min,

Average speed 14.8 mph

Miles Rode 483.57 (only 105.30 of which being indoor miles)

Calories Burned 32,306 ( or the equivalent of  9.23lb of fat! – Once again, I’ve been eating some of the calories back.   I’ve also amended the calorie burn figures using a couple of handy power calculation plugins in Sportstrack3, which take the existing speed, incline and HR data from the Garmin, add in weather details (i.e. wind speed and direction) and muscle efficiency data factor and come up with a power output.   This it then used to provide a more accurate calorie information – one that is substantially lower than the figures calculated by the garmin – hence the greatly reduced burn figure this month.

Did well on the riding front, good mileage, if a little less than the prior month – the cold took it’s toll early doors,  but since then I’ve been able to stay mainly on the road and off the trainer, hence the reduced average speed.   And – I finally cracked the 20 stone mark.   Next goal – 17 stone – or 238lb for the former colonials 107.5kg for the continentals.

Catch Up Time

Okay – haven’t had time to keep everything on here up to date – I’ve had two rides, that have been great in the riding, but frankly there was little to say other than – yep, 25 miles, dry, cool, and burned a whole bunch of calories.   ride reports here and here.

And then to today…  a bit of a mixed one. I’ve pretty much sussed out a circular ride route, thats maybe 25 miles around, with my home in the centre of the loop. So – I can pretty much go out from the centre, pick up the loop, ride around back to where I joined the loop, then dive back home to the centre. Think of it as a kind of self-devised “ring-road” around my house. It’s a great way of planning a ride, you can take it in either direction, and start it on whichever section means that you’ll have a tailwind for the bits you want.

Anyway – todays weather wasn’t looking all that pleasant, but I decided to go for it anyway. Mainly as tomorrow I’m going to a concert, and the venue is all standing – my knee is fine for riding, but to combine riding and standing around for 4 hours afterwards, and a couple of miles of walking to and from the venue would be a recipe for disaster. Soo – get out and ride then. My normal approach to the loop has been to leave the hardest bits of climbing to the last 10 miles of the 25, partly to ensure that I was thoroughly warmed up ready for them, and partly because if I faded out a bit, I could snip the end of the loop off. Today, I decided to pretty much front load all the climbing into the first 10 miles – a long enough ride to warm up, and then into the uphill sessions. After 5 miles or so, it started spitting with rain – not enough to bother with the waterproof, and it stopped before I’d have got the jacket on anyway. I was actually enjoying the ride so much, I couldn’t have cared if it’f have been coming down in stair-rods, tbh – it was just one of those days when the legs are just churning. This continued right up to getting home.

Sadly, getting home was a bit earlier than I was hoping for. Riding along, I noticed that my front wheel was moving a little from side to side. Pulled over, and found that one of the spokes had come undone, and the nipple had dropped into the rim. The wheels are the “first generation” Fulcrum Racing 5’s – maybe 4 years old, and the front wheel’s a 18 spoke radial job. So – one spoke loose, and the wheel gets a little “floppy”. So – I gentled the bike back home, pulled the tyre and rimtape, then shook the wheel until I got the nipple back out of the rim cavity. A dab of non-setting threadlock on the spoke, and re-fitted the nipple. 5 minutes of tweaking in the wheel-building jig and it’s as good as new. A quick look at the rim’s wear indicators though tells me that I guess this winter will be the death of these rims. I doubt that I’ll be able to source the rims for a rebuild at a sensible price either. I can’t complain though – they may only have done maybe 10,000 miles, but in their defence, for maybe 9,000 of those, they’ve had a rider that was well over 300lb’s on them. The fact that they’re still round and true pretty much say’s they’re a good wheel…

Anyway – that’s todays ride report – all things considered a bit of a curates egg… good in parts

Ride report here



Over-Thinking things…

Well – i’ve had a day off today – spent it catching up with all the “domestic” stuff plus a little side project with photography. I’m a moderator on a photography Forum (yes, there is a life outside of Blogging, MFP, Garmin Connect and the riding the Bike…) and last year I decided to mark my Birthday with a “Travelling Camera” thread – I boxed up a plastic fantastic Holga film camera, 5 rolls of film and a bunch of prepaid return envelopes for the film. I then called for volunteers to shoot some pictures on film – a new experience for some of the members smile Anyway – to cut things short, the second roll of film finally popped through the letterbox yesterday – so I just HAD to develop and scan the pictures, didn’t I laugh

To be honest though, I’d had three pretty tough (for me) days on the bike – I’ve been trying to up my mileage, and the last three days have seen me manage 92 miles – not bad for someone who was averaging maybe 7-8 miles a day last August!

Anyway, while I was waiting for the negatives to dry, I spent a while on the computer, going over my calorie burn figures etc. and had a little bit of a scary thought. I’ve been booking down the calorie burn from the Garmin, as an addition to the figure given to me for food rations by MFP. The problem is, as I understand it, the Garmin’s figure is the TOTAL # of kcals burned in that 105 minutes. Which means If I add in this total to MFP I’m double-counting my BMR for that 105 minutes. It’s not been over critical, as frankly, I’ve not been eating back most of the exercise calories – however – as the time on the bike is increasing, as is the number of kcals burned, obviously i’m going to have to begin to do so – otherwise i’m going to end up with the dreaded “bonk” 40 miles from home…

Also, it helps explain the “hole” in my figures – I’d calculated my food shortfall calories, added in my riding calories, totalled the figures up each month and divided by 3500 – the figure my Dr. told me constituted a lb. of body fat. And whaddya know – I was losing a bit less than I should have all the time. However, re-visiting the figures with the “BMR Adjustment” applied, and the overall accuracy improved quite substantially. At the moment, I’m not going to worry about this – it’s quite a chunk of extra math/spreadsheet work, but as the miles increase, and the time on the bike goes up, the “buggeration factor” will become more material.

To put a few figures on it – yesterday’s ride was 1h45m – and booked as 2116 kcal. My BMR per the MFP tools is 2239kcal/day or (2239/(24*60)=1.55486kcal / minute – or 163 kcal for the ride duration. So – I should have booked the ride as 1953 kcals instead.

So In summary: What We have learned today:

  1. It was sunny and dry, and I should have gone out on the bike.
  2. Old School film takes too long to dry, and leaves me too much time to think about things.
  3. I need to keep busier, or I end up over-thinking things. laugh


Another Chilly One…

But as the forecast for  the next couple of days is snow, followed by snow, I thought Sod It, get out and ride…

Trimmed the start of the ride a little, avoided some of the more well-worn roads, and did the ending section of yesterdays ride.   Came out at a nice 23.5 miler, just about long enough, as I was getting a little chilled by the end of the ride – and within 5 minutes of getting in the house, I spotted the odd white flake floating down…   Didn’t continue, or settle, or anything of the sort, but it did make me think I’d finished just at the right time.

So – 3 solid hard days on the bike, back to back…   wonder if that’ll be reflected in tomorrows weigh in ??   Burning 7,000 kcals extra/over should do something, surely??

Ride details here

Month 6 Diet Roundup

Month 6 – 23rd December 2011 to 22nd January 2012

Starting Weight 305.0lb –  Closing  weight 296.6lb – Weight loss of 8.4lb

Starting BMI 40.4  – Closing BMI 39.3 – BMI drop of 1.1 points

Exercise Stats

23 days spent on the bike, for a total of 27h47min,

Average speed 15.0 mph

Miles Rode 416.6 (223.19 of which being indoor miles)

Calories Burned 41,630 ( or the equivalent of  11.89lb of fat! – a 141.59% contribution to the overall weight loss this month – which is worrying!)

Did well on the riding front, good mileage, albeit lots of it on the trainer, rather than the road – hence the high average speed.   Attempting to up the mileage all-round is helping, but of course christmas, and all it’s temptations stepped in – I definitely ate, drank and made merry – and if I hadn’t ride the bike, I’d have gained weight over the month – probably 3.5-4lb I reckon.  I actually parcelled up the scales and didn’t weigh in over the festive period – but between 24th dec and 5th Jan I gained 5.8lb… so all things considered, a net loss of 8.4lb in the month isn’t all that bad…

On the positive side – im no longer a member of the 300-Club !!   Next stop under 20-Stone !!!