Weigh-in and 10000 Steps done before work and Full Laps Track session done at lunch time!
I woke up with my alarm at 5:30 and was going to go back to sleep but talked myself into going for my walk even though I was sore from all of the riding yesterday. When I got up I made the bed and then did my weigh in which was pretty good at 104.0kgs so down 0.5kgs for the week but still not under 104kgs which I was hoping for!
I took a bit longer than usual to get ready this morning so I left the house by 5:50 this morning and it showed as there were a lot more people on the street compared to normal when I leave between 5:30 and 5:45! The weather was cool but dry so the walk was nice and I walked 5.37 miles in 1 hour 32 minutes and walked 10993 steps by the time I got home so 10000 goal complete before 7:30 again today!
I am planning to go to the track at lunch time and try and get a warmup in plus 5 full speed laps to simulate 3 x motos, a semi and a final which is basically how many races we would have at Nationals so is a good number to aim for in training too. Once I get fitter I may up this to 10 so that race day becomes easier than training which is the ideal position to be in but for now simulating race day will be fine. If yesterday is anything to go by I will struggle to make the 5 laps at all at the moment as my fitness is way below what it should be and it is looking like I will struggle with the 4 races at Bristol on Wednesday as well 🙁
I changed my fasting window so that I could eat at 11am so that I could go to the tract at 12 and do some full laps at lunch time which I did.
The car park Was closed today so I parked the car on the road and rode the bike to the track which was a good warmup. I then did 3 pump laps to warm up fully and then went into full laps with 5 minutes rest in between. I managed 4 laps before my legs completely went to Jelly and I felt really sick so I called it a day and rode back to the car. From this we can take away the fact that I am REALLY out of shape and need a lot of work to get back to racing fitness 🙁
Tomorrow lunch time I will get on the road bike and so a 1 -1.5 hour ride on the cycle paths to get the legs spinning and also try and build up some endurance in my leg muscles as they were the weak point today! Funnily enough the walking seems to have improved my aerobic fitness a bit so I wasn’t really out of breath it was just my legs turned to Jelly after 2 straights so I get I need to focus on my anaerobic fitness a bit more! This I think will come with doing the full laps on the track especially when I build up the number of laps I do in a session as my fitness improves! I think that doing full laps 2-3 times a week will quickly build up my anaerobic fitness and the cycling 2 days a week will help with recovery, weight loss, aerobic fitness and also leg strength as well to a certain degree!
It wasn’t looking promising for getting the new brake and cable today but at 17:30 I received a delivery window and they arrived at just after 18:30 🙂 I got to work and fitted the new cable and brake and dialled it in and was finished by about 19:30 but it was too late to take the bike out as it was already getting dark so I will test the bike at the track tomorrow lunchtime instead of going for a road bike ride.
I finished the day with 14824 steps which was pretty good and went to bed early as I was completely done by 21:00!