Brrr…

Another chuffing cold one.   Still, as I’m away for a few days up in the lake district, probably watching the rain piss down from a pub window, I thought it best to at least get something of a ride “in the bag” while I could.

Strava here

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September’s Finale, and a Roundup

Managed to get out for a quick spin today, despite a big-ish one yesterday, and the wind still blowing a hoolie.   Fully intended to take it steady, but the wind was having none of that nonsense – and either had me dragging out 300w to keep moving forward when I had a headwind, or had me tear-arsing  along  when it was behind me.

Strava for today is here

And So to a few stats, at what SHOULD pretty much be the end of the “fast season”…

September’s Stats…

Avg Speed:          23.9 km/h
Distance:       1,183.21 km
Elevation Gain:    9,623 m
Time:           49:25:15 h:m:s
Count:                25 Activities
Avg Power:           187 W
Calories:         29,987 kCals

Year to Date Stats…

Avg Speed:           24.0 km/h
Distance:       10,455.86 km
Elevation Gain:    93,659 m
Time:           436:13:54 h:m:s
Count:                215 Activities
Avg Power:            181 W
Calories:         268,859 kCals

Definitely been a little lax about this blog…

Big catchup time

Ride details coming up:

5/4/2012

6/4/2012

7/4/2012

9/4/2012

11/4/2012

12/4/2012

13/4/2012

15/4/2012

Pretty much all longer duration rides – seems like I’m at a 25-30 mile average loop now…

Managed to break the frame on my prescription lens riding shades as well – which caused a unplanned extra day off the bike for an eye-test – though as the result was a very positive one – i.e. clean bill of health and a prescription that’s not materially changed in the last 11 years, it was cool.

Also managed to wear my chain beyond all hope, so that’s been swapped as well for a nice spanking new SRAM 991 – might as well spend a few bob on decent quality 9 speed kit, while I’m still running it – the block’s worn now, so I swapped it out for the one on the “trainer wheel”, but I reckon the chainrings are next to go 😦

 

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.

Month 7 Summary

Month 7 – 23rd January 2012 to 22nd February 2012

Starting Weight 296.6lb –  Closing  weight 288.9lb – Weight loss of 7.7lb

Starting BMI 39.3  – Closing BMI 38.3 – BMI drop of 1.0 points

Exercise Stats

21 days spent on the bike, for a total of 34h26min,

Average speed 15.8 mph

Miles Rode 543.3 (254.5 of which being indoor miles)

Calories Burned 43,306 ( or the equivalent of  12.37lb of fat! – I have to admit though, as the mileage and duration have increased, I’ve also been eating some of the calories back.   I’ve also been looking into the calorie burn figures, and tbh, the Garmin is pretty much hopelessly optimistic.   I’m currently investigating a couple of strategies, which involve calorie burn calculations via power metering – though I’m also sorely tempted to simplify things and just book half what the Garmin says…)

Did well on the riding front, good mileage, albeit lots of it on the trainer, rather than the road – hence the high average speed again – though I do seem now to have standardised my road ride on a 24-25 mile circuit, rather than the former 15 mile loop.   Still not under 20-Stone though, but currently fighting my way through a head cold, and hopeing it doesn’t get any worse – if it’s above the neck, then it’s safe to train, otherwise, I’m off the road/rollers for the duration!!!

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

 

2012 Distance Targets

At the moment i’m looking at my mileage mainly…

I’m shooting for 5,000km in the year – a bit of a step up from this year, and obviously subject to avoiding injury etc. Targets on a month by month basis as follows…

Jan 300km
Feb 350km
Mar 350km
Apr 500km
May 500km
Jun 500km
Jul 500km
Aug 500km
Sep 500km
Oct 350km
Nov 350km
Dec 300km

which, if I’ve got my maths right should come in at 5,000km. Not a massive amount by some peoples standards I admit, but it’s a 20% step up from my targets this year, and I’ve failed to achieve them for the first 8 months of they year (admittedly due to injury and illnesses) so I think any more might be a little optimistic.

My other goals are

1 – to continue losing weight at a sustainable level, working towards the weight target goals  i.e.

Mini Goals:
Start Weight – 397.7lb – 23rd July 2011
Mini Goal 1 – 350lb – Achieved 27th September 2011
Mini Goal 2 – 315lb – under way
Mini Goal 3 – 280lb – hey, 20 Stone is a landmark to me
Mini Goal 4 – 240lb – recommended max weight for Campag. – Buy a DeRosa c/w Record 11
Goal weight – 210lb – back to my fighting weight.

2 – to try and organise a local version of the “Dunwich Dynamo” – This should be a night ride from our local pub, setting off at midnight, and riding to the coast, hopefully getting there just in time for the sunrise on the shortest Saturday night/Sunday morning in summer… so around 75 miles in around 5 hours. I’ve a couple of mates who like the idea, but need someone to do the organising – if it happens, I think that it’ll be because I did the grunt-work.

3 – just to generally ride longer and further – increasing the time and distance of the rides – if I’m increasing the mileage, I know i’m going to have to get better recovery time as well. This year my mileage and ride time has been “capped” on doctors orders, which means I’ve been riding 6 days a week to get my “fix” and running around like a madman on the 7th day, to get all the regular errands etc. run. If I can ride 4 days a week, for twice as far, I can have a “mad errand day” and 2 days of recovery…

So, that’s it for the moment, though I may dream something else up as well