There is a big difference between 93 kg and 85 kg. Im about 93-94 kg myself and I want to drop a few kg’s before the soccer season starts, although I will be happy to get down to 89-91 kg.
Going from 93 kg to 85 kg will make you look like you have just spent 3 months in a concentration camp.
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[quote]theBird wrote:
There is a big difference between 93 kg and 85 kg. Im about 93-94 kg myself and I want to drop a few kg’s before the soccer season starts, although I will be happy to get down to 89-91 kg.
Going from 93 kg to 85 kg will make you look like you have just spent 3 months in a concentration camp.
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Guess I will see how it goes. 85 was my best weight at rowing I bulked up too much for my goals really. I am also carrying a little more body fat than in my picture. Power to weight and performance is the main goal rather than chasing numbers but it is just a guide. I am under 6 ft so would not look like a marathon runner yet.
When is the next training log starting? Notices you did a lot of cycling in past and I’m getting a road bike soon. Hoping to get some distance done.
[quote]Ironwarrior25 wrote:
Guess I will see how it goes. 85 was my best weight at rowing I bulked up too much for my goals really. I am also carrying a little more body fat than in my picture. Power to weight and performance is the main goal rather than chasing numbers but it is just a guide. I am under 6 ft so would not look like a marathon runner yet.
When is the next training log starting? Notices you did a lot of cycling in past and I’m getting a road bike soon. Hoping to get some distance done.[/quote]
Power to weight ratio is something that I also need to improve on. Ill be doing more hill running and skill work which will hopefully help me drop a few kg’s.
I enjoy riding my road bike and I used to ride it lots. These days I only ride it to and from the gym(8km each way), as its not really specific enough training for my sport. Although for general fitness I highly recommend it. Obviously really easy on the joints and when I used ride 120km plus a week I found it really helped with keeping my weight down. I recommend riding in a group though if you really want to push yourself.
My new log will be up and running within the next few days; “The Bird Cage 4; Onslaught”.
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[quote]theBird wrote:
[quote]Ironwarrior25 wrote:
Guess I will see how it goes. 85 was my best weight at rowing I bulked up too much for my goals really. I am also carrying a little more body fat than in my picture. Power to weight and performance is the main goal rather than chasing numbers but it is just a guide. I am under 6 ft so would not look like a marathon runner yet.
When is the next training log starting? Notices you did a lot of cycling in past and I’m getting a road bike soon. Hoping to get some distance done.[/quote]
Power to weight ratio is something that I also need to improve on. Ill be doing more hill running and skill work which will hopefully help me drop a few kg’s.
I enjoy riding my road bike and I used to ride it lots. These days I only ride it to and from the gym(8km each way), as its not really specific enough training for my sport. Although for general fitness I highly recommend it. Obviously really easy on the joints and when I used ride 120km plus a week I found it really helped with keeping my weight down. I recommend riding in a group though if you really want to push yourself.
My new log will be up and running within the next few days; “The Bird Cage 4; Onslaught”.
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Yeah look forward to getting some distance done. I have to think what I really want to do and achieve long term and ultimately that is to go back rowing next year and have another shot at racing at Henley. I enjoy weight training, but it has got to the point where I am stronger than necessary and too heavy to be at my optimum for the boat for my height and fitness. Triathlon training for now should be a good way to help me lose weight in that time and I think getting some distance on the bike will help as well as the fitness transfer it has to rowing.
Can’t beat a log named “The Bird Cage 4; Onslaught”. I will be checking that out once its up. When is your season starting?
27/01/2014
60 minutes on stationary bike at 223 watts per hour.
28/01/2014
15 minute ab workout.
5 hill sprints.
Seemed to be running a bit faster today. Love sprints, very time effective session after long day at work. Need to foam roll IT band and back later.
29/01/2014
4.5k run in 19.45.
Done this route a few times, just double checked the distance on a route mapper. 19s quicker than last week so decent improvement. Need to sort out tight lower back and hips.
30/01/2014
Squats: 60/5, 80/5, 100/3, 120/1, 130/1, 140/1, 150/1, 130/3, 130/3
Romanian Deadlift: 100/5, 100/5, 100/5
Bench Press: 60/5, 100/1 (stopped as wrist flaring up again)
5 minute erg 1:58.7 split r18. Stopped because a guy with really bad BO got on next to me.
20 minute run at 12.3kph on treadmill.
Decent session. Squats felt really solid with good depth and 150kg feels a lot easier than it did couple of months ago. Replacing deadlift with romanians to strengthen hamstrings to help running, sort out muscle imbalance and reduce lower back tightness max effort deadlift causes. Quite like this structure for build up to the triathlon.
31/01/2014
Swim:
250m warm up
10 x 100m front crawl on 2 minutes.
Hit about 1.30-1.35 for each 100m. Didn’t realise swimming club were in tonight so they took up over half the pool then ended with 6 people in 1 lane so got sick of people with varying speeds. Was annoying as was going well, but I can’t do any set pieces when slow people are in the way constantly and one guy was just way faster than all of us. Bit pissed off in the end so did some stretching in the sauna.
02/02/2014
Decided to get used to doing a bike an run in the same session so ran to and from the gym with a stationary bike in between.
4.6km run in 21.33
30 minute bike at 204 watts per hour
4.6km run in 24.05
Think things are slowly improving and that was by no means a max effort. Legs felt a bit heavy, but had more in the tank on the last run.
With all this added cardio, how have you adjusted your nutrition?
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03/02/2014
Clean and Press: 40/5, 60/5, 70/4, 80/1
Weighted Pull Ups: BW/10, 10/3, 20/3, 10/5
Weighted Dips: BW/20, 10/8, 20/8
As fast as possible with 20kg kettlebell:
20 KB Swings
10 Squats
18 KB Swings
9 Squats
16 KB Swings
8 Squats
Was destroyed after that, need to man up next time and do it all the way to 2 swings and 1 squat. Fairly happy though bearing in mind I didn’t finish work till 6.40pm. Clean and press was harder than I though.
[quote]theBird wrote:
With all this added cardio, how have you adjusted your nutrition?
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Pretty much gone similar to when I was rowing so added few more carbs in. Haven’t upped my calories a huge amount as I want to drop weight. As nice as it is to add muscle too much bulk won’t help me for competition. I still keep protein above 200g though as I still want to maintain as much strength as I can and still maintain a fairly athletic look.
04/02/2014
4.5k run in 19.22.
Getting faster and should have pushed myself a bit more in this, but still knocked over 20s off which is a good sign.
Picture was taken just before todays run. Will be interesting to see how things change when I get down down to 85kg. Weight here is just under 91kg so 2kg lost last few weeks since I started triathlon training, but I do think some of that is water weight due to cleaning up my diet.
06/02/2014
7.42 on bike at 231 watts per hour. Don’t know what was wrong here, but felt like I was on full resistance whole way.
15.35 minute on treadmill at 13kph. Solid until calf cramped up.
1k on erg at 1:57.9 split r18.
Piss poor session. Also forgot my music which was annoying, but just need to move on and not let a bad session create a downward spiral after a good few weeks.
[quote]Ironwarrior25 wrote:
Piss poor session. Also forgot my music which was annoying, but just need to move on and not let a bad session create a downward spiral after a good few weeks.
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Having a bad training session is unavoidable.
If you didn’t have the bad ones, you wouldn’t appreciate the good ones.
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[quote]theBird wrote:
[quote]Ironwarrior25 wrote:
Piss poor session. Also forgot my music which was annoying, but just need to move on and not let a bad session create a downward spiral after a good few weeks.
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Having a bad training session is unavoidable.
If you didn’t have the bad ones, you wouldn’t appreciate the good ones.
Yeah just need to get myself sorted tomorrow. Taken a couple of days to focus on mobility stretching and sleep. My lower back has been tight for ages and I still have knot I can’t get rid of in the upper left part of my back. I am hoping some time to recover will help me kick on.
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10/02/2014
4.5km run steady pace.
11/02/2014
Bench Press: 60/3, 60/3, 80/3, 90/3, 90/3, 100/3, 105/3, 110/3, 100/3, 60/3
Squats: 60/3, 80/3, 100/3, 120/3, 130/3, 140/3, 150/3, 140/3, 100/3
Romanian Deadlift: 60/5, 100/5, 100/5
1k on erg 1:59.0 split.
Really good session this, really strong on the bench and squats with more left in the tank. Just didn’t get time to do the conditioning work I wanted as the weights area is so so overcrowded at the moment, really frustrating. No excuse for missed sessions from now on!
13/02/2014
4.5km run normal route. 19:17.
Fastest time of the year so far. Done at 92kg, really need to step up the weight loss, but pretty happy to hit a time like that especially a couple of days after the last squat session.
14/02/2014
20 minute erg at 1:50.8 split r24. (Much harder than I remembered, but solid pace for my first proper erg in 3 months.)
20 minute bike 229 watts per hour.
3 minutes at 13.5kph on treadmill. (Calves cramped again, its becoming a real issue everytime I do the bike beforehand, even with plenty of stretching.)
