GOT Fitness LOG

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I scored a hat trick at Ice Hockey last night, including one where I weaved through about three defensemen and then backhanded it through the netminders legs...

Anyway, I ate pineapple, chunks, a Ham sandwich and some toast yesterday. That with footie and an equally restrained diet on Monday has seen me drop the half a stone I put on from my normal overweight base weight of 13 1/2 stone.- a third of the way there, want to be 12 1/2 by Christmas...

I normally have a lot of chocolate bars (2-3) and at least 2x 500ml sprite's a day + Crisps.

Going to see what effect a healthy working week will have by Friday...
 

ToffeeMark said:
I scored a hat trick at Ice Hockey last night, including one where I weaved through about three defensemen and then backhanded it through the netminders legs...

Anyway, I ate pineapple, chunks, a Ham sandwich and some toast yesterday. That with footie and an equally restrained diet on Monday has seen me drop the half a stone I put on from my normal overweight base weight of 13 1/2 stone.- a third of the way there, want to be 12 1/2 by Christmas...

I normally have a lot of chocolate bars (2-3) and at least 2x 500ml sprite's a day + Crisps.

Going to see what effect a healthy working week will have by Friday...
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It's all about getting a regular diet during the day, to keep your metabolism going. Good luck with losing weight. I working on it myself. In for a 2 mile run tonight, start up after a lingering ankle injury.
 
Got some endurance stuff that I want to try next year, so been working on my winter base fitness with lots of light jogging lately. Trying to do 3-4 times/week, purposefully going as slowly as possible (I'm a sucker for the heart rate monitor) to strengthen the aerobic base for the next 3 months. Actually quite therapeutic and relaxing when you are not caning it around and on the verge of fainting at the end.. good time to listen to some old/new music.
 
Not sure how much it translates to running, but for cycling I've seen a number of coaches recommending what they call sweetspot training, which roughly equates to around 80-85% of your 1hr max.

It's so called because you get good training adaptation without huge amounts of fatigue, so you can replicate it more frequently during the week. So at the moment I'm doing 4 90minute sessions on the turbo at 245watts per week.

Sprinkle in one or two higher intensity sessions throughout the winter, before picking up the intensity more full-time during spring and summer.

The general consensus seems to be that you need to maintain a decent level of exertion as riding slowly will only train you for riding slowly.

As I say, not sure how transferable that is to running.
 

Thats the funny thing about training esp running, different strokes for different folkes. I find doing lots of slow running does keep me aerobically fit but thats it. To get fast i have to run fast and there is just no short cuts. Though obviously i can't go canning every run otherwise i will end up in a heap. The key thing is to make sure you know what the purpose of each session/run is whether it is recovery, endurance or speed.
 
The theory is that you have to stay below the point at which your anerobic system starts kicking in... then your aerobic system becomes as efficient as it can be and can just keep going until it runs out of glycogen to burn (or fat in my case as I'm also tailoring my diet to low-carb). That said, determining that point is the tricky bit. I like to go by the %heartrange (HRR) method and stay around the zone2 level.

I agree that to get fast you have to train fast, but that needs to be built up on a strong foundation. I've heard trying to train hard without the aerobic base likened to throttling the engine on an underpowered car... an apt comparison imo.

As I'm looking specifically at endurance (I'm hoping to do a 24hr solo skate race in June), I'm tailoring my training and accept that it will probably be at the expense of a bit of outright speed. Whenever I've seen people do it before, they start off fast, but by the end (or well before the end usually) they're completely dying, going half the speed or slower. My aim will be to start off super slow and keep my energy levels as high as I can.

Training at deliberately low intensity also allows me to really focus on working on improving my skating technique, which is critical.
 
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im a small guy so maybe its easier for me to see results quicker but my arms and shoulders and starting to get some good definition now.

still no sign of a six pack yet, i know thats down to body fat and doing cardio. I would say my fitness levels are quite good and i can hold a jog for a decent period of time.

decided to switch to heavy weights and less cardio and eating healthy for a while now for a change to see if i notice any other improvements. Belly is slowly decreasing but its annoying when you want results now, i am going to be very hard on myself until christmas now.
 


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