New training regime tomorrow

Time to motivate I would say.

After reading a few magazines and checking out the odd website as to what I should be doing over a British winter for training I have settled on a spinning session by Dr. Jamie Pringle ... Its for use on my trusty old rollers. No rain and wind and dark nights with ice and snow for me over the winter thank you very much.

My alarm will be going off at 05:30 tomorrow morning to get this worked into my morning routine, yes you heard right, 05:30 ... That's in the AM ... I will be rising, getting my shorts on and getting on with it ... The schedule is as follows.

Pre-Breakfast Session - Wake up

• 0 - 10 Minutes - Start off spinning in an easy gear at 90 - 100 RPM and over the 10 minutes gradually increase the gear incrementally.
• 10 - 15 Minutes - Continue building cadence up to 100 - 110 RPM and progressively work through the gears so that by the 15 minute mark your riding at tempo effort. This pace will feel sustainable but will need concentration to keep it up and equates to around 80 to 90% of maximum HR.
• 15 - 20 Minutes - Hold the tempo effort.
• 20 - 25 Minutes - Put in three hard 20-second efforts with 90 seconds of east spinning recovery.

That should take me to about 06:00 and that's bath time, exciting times. Ha ha ... BUT that's not all. I have a night session to fit in when I am done at work. The night session, again by Dr. Jamie Pringle worries me slightly, the description says "A tough session that will take you to total failure" ... See what I mean, ha ha.

Evening Session - Maxing Out

• 0 - 5 Minutes - Warm up, spinning at 90 - 100 RPM in a medium gear (39x18).
• 5 - 10 Minutes - Ride a cadence of 100 RPM + and a gear that allows you to ride at 60% of max heart rate.
• 10:00 - 10:30 - In same gear do a 30-second all out effort.
• 10:30 - 13:30 - Recover, spin easily in medium gear.
• 13:30 - 18:30 - Ride a cadence of 100 RPM + in a gear that makes you ride at 65 - 75% max HR.
• 18:30 - 19:00 - In the same gear do a 30-second all out effort.
• 19:00 - 23:00 - Recover, spin easily in medium gear.
• 23:00 - 29:00 - Ride a cadence of 100 RPM + in a gear that allows you to ride at more than 80% MHR.
• 29:00 - 29:30 - In same gear do a 30-second all out effort.
• 29:30 - 34:30 - Recover, spin easily in medium gear.
• 34:30 - END - All out in top gear for as long as you can.

PHEW ... I am knackered just reading that, ha ha. So, anyone joining me or fancy picking me up when I "completely fail" ... I tell you what, I bet I sleep after that lot 3 times a week.

Along side that I will be visiting the gym on the odd occasion (HOPEFULLY, twice a week) and whilst there I will be doing a lot of cross training and rowing and running, oh yes and lets not forget the perk of the gym for me ... The steam room. I love getting in the steam room after a good session with a bottle of ice cold water and just stretching those muscles out that I have been battering for the previous hour.

If I keep my diet right and only drink in moderation then I should be back on the straight and narrow in no time, oh and of course looking a lot trimmer again as I am sure I have mentioned recently that I have put a little "holiday weight" on (That's what Ross calls it, ha ha). So all that's left for me to say is wish me luck. I'm gonna need it.

Oh and whilst I have your attention, if you haven't yet sponsored me for the ride then you can do so HERE ... Don't forget its for a great charity and well worth a couple of quid. Mr Auty, Over and out.