After walking 12196 my ankle was really sore so I had to rest it again yesterday. I still managed to walk 2340 steps even though I was working from 5:30am until 23:30 yesterday! When I got to bed my calf was really tight from all the sitting and no walking in the morning to offset it which is not great!
I have decided I will only walk and do structured training Mon-Friday for now and rest at the weekends to allow my body to recover from the stress of the walking as at my weight it still takes a lot out of me physically.
I can then leave weekends for resting and playing and separate the weeks heavy training load with the weekend taking it easy and if I ride the bike it will just be to play and have fun and not take it serious at all.
So my training will now be:
Monday AM – Walk Monday Lunch – MTB ride Monday PM – Weights
Tuesday AM – Walk Tuesday Lunch – MTB ride Tuesday PM – Weights
Wednesday AM – Walk Wednesday Lunch – MTB ride Wednesday PM – Work/ Rest
Thursday AM – Walk Thursday Lunch – MTB ride Thursday PM – Weights
Friday AM – Walk Friday Lunch – MTB ride Friday PM – Rest/ Work
Saturday – Rest
Sunday – Rest
I have decided that I will do Weights 3x a week which will essentially be light weight high reps of bench press and squats with legs simulating being on cranks so one leg slightly in front of the other (switching front leg each set to build balance) starting with 2 x set of 100 reps and adding sets each week until I get to 10 x 100 reps after 9 weeks. I want to do this to build some muscle endurance as at the moment when I am pumping my arms and legs give out after about 2 straights which is really annoying as I literally go backwards after the second berm 🙁 I think doing this will help a lot with this as well as burning a lot of fat which should help get my body composition sorted and my weight down quickly.
Once I get my weight down I will increase the weight and decrease the number of sets to start working on muscle strength as well.
The council is currently tarmacking the track up to the BMX track so once they are done I can start doing carpark skills and sprints at the track which will be really good so once my ankle is better (hopefully after a 4-5 more weeks) I can start to swap some of the mtb rides at lunch time for BMX Skills Sessions and Sprints at the track. At the moment I am thinking that Monday and Thursday Lunchtimes make sense as I have the afternoons off from work so I can spend all afternoon at the track if I want so I can do skills warmups, do some sprints and then play on the track for a bit before packing up and riding home. Once I start adding these sessions I will only do 2x weight sessions a week dropping the Monday session and resting in the evening and Moving the Wednesday Weights Session to Tuesday Evening instead! I will also have to move the Friday Weights Session to So my training will look like:
Monday AM – Walk Monday Lunch – Flat Skills, Sprints, Track Session Monday PM – Rest
Tuesday AM – Walk Tuesday Lunch – MTB ride Tuesday PM – Weights
Wednesday AM – Walk Wednesday Lunch – MTB ride Wednesday PM – Rest/ Work
Thursday AM – Walk Thursday Lunch – Flat Skills, Sprints, Track Session Thursday PM – Rest
Friday AM – Walk Friday Lunch – MTB ride + Weights. Friday PM – Rest / Work
Saturday – Rest
Sunday – Rest
I can then carry on with this until I have dropped enough weight/ are fit enough to drop the mtb rides for track sessions most lunch sessions. I may keep doing mtb rides on Friday to use as a warm up for the Weights session but other than that I will start to ride the track more again.
This weekend I will sort out my room and setup my weights bench and squat rack so that I can start weight training Monday Afternoon once I get back from my mtb ride. I may have to only do upper body for another few weeks as my ankle is not flexible enough yet to be able to squat. It gives my body a few weeks to get used to the increased training load of walking 5x a week, mtb rides 5x a week and bench presses 3 x a week anyway then when my ankle is better I can add squats to the routine to increase the training load then a couple of weeks later swap 2 of the mtb rides for Flat Skills and sprints to add more BMX Specific training into the mix.
Once I am able to ride properly I will swap the Monday and Thursday sessions from Flat Skills and Sprints to Pump track sessions to work on my track fitness and track skills more. I will then move sprints to Tuesday and Fridays and move the Friday Weights session to Thursday Evenings as its the only night that fits. Once I can ride properly I will also be doing gates sessions on a Saturday afternoon and using the timing system when it is installed to push myself more during the session.
This will probably not be until the after xmas anyway so I will worry about that then. As I calculated before 12 weeks of training starting on Monday will take me up until the middle of January anyway:
week 1 = 30/10/2023 – 05/11/2023
Week 2 = 06/11/2023 – 12/11/2023
Week 3 = 13/11/2023 – 19/11/2023
Week 4 = 20/11/2023 – 26/11/2023
Week 6 = 27/11/2023 – 03/12/2023
Week 7 = 04/12/2023 – 10/12/2023
Week 8 = 11/12/2023 – 17/12/2023
Week 09 = 18/12/2023 – 24/12/2023
Week 10 = 25/12/2023 – 31/12/2023
Week 11 = 01/01/2024 – 07/01/2024
Week 12 = 08/01/2024 – 14/01/2023
After the 12 weeks I can re-evaluate my weight/ body composition as well as my training needs going into the 3-4 Months before the season and work from there!
I am planning to start working in the office in the mornings from Monday too so I can walk the long way to the office before work, walk home at lunch time grab my bike and go for a ride and then shower eat and start work again from home in the afternoon. The other option is to walk early in the morning, shower ride the mtb to work and then when I leave the office do my ride on the way home from the office. I will see how that works out over the next couple of weeks and adjust accordingly!
At the moment I am liking the idea of riding the mtb to the office then I am basically riding the route to the Bath to Bristol cycle path anyway so I have no excuse to not do it! This morning I will organise all the bikes in the garage so that the ebike and mtb are easily accessible and then I need to work out a way of working from the office without needing to bring my mac to the office every day then my bag will not be so heavy and I can ride to Bitten and back without worrying about the mac being in my bag.
I am thinking that on the days that I have only my lunch break I can ride to Bitten Station and back which will be about 1hr 15 minutes I think and on Monday and Thursdays when I have half day I can ride to the end of the cycle path and back to get some longer rides in and if I feel like it I can tack a two tunnels to Wellow and back on any of the rides to add another 45 minutes to the ride as well 🙂
I will try this on Monday and see how it goes and how I get on working without the mac