Back in the Saddle Again

Prioritising the blog over training has meant I have gone from Everest Base Camp Fit to Everest Base Camp Unfit. As finding fitness for the first time is part of the journey I am posting this post about my weekend ride. Did I mention I LOVE my bike?

Getting Back into a Fitness Routine

We had a plan. We always do. But then it changed. The basics of the plan is always the starting point and the direction, which translates to whichever car park we start from, up river or down river and the destination. The plan was to start from the suspension bridge and ride to Petty’s Orchard and back. At a certain point we had to get off our bikes and walk because the hill was too steep, having said that I have ridden up it before when I was Base Camp Fit but I am not at the moment. At the top the Trainer announced he was going straight not left, where we were meant to go. In the plan.

The Trainer always does this to me. The revised plan meant an even steeper hill with a terrible rocky surface, actually one of our trek training hills for Base Camp. One where you walk – not ride a bike. He explained he only wanted to go half way and then take an emergency services track down to rejoin the main trail. Ok I sighed. I’ll follow you anywhere, I thought, to a point. I had come grief doing this before. Read the post

We saw some kangaroos hopping along, the main trail and went off the trail to our little hidden cafe in it’s lovely rustic setting hidden on the river in a heritage apple orchard.

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The Suspension Bridge at Templestowe on the Main Yarra Trail

Back home after the 12 kilometre ride it felt good despite feeling some muscles that haven’t had a good work out in quite a while. I have let my fitness level slip for a number of reasons and I need to work at getting it back. I think the bikes will be the way we do that for a while.

My bike at Mum's vista seat

Taken the Day Before Mother’s Day

There are more of my Bicycle Posts on the Menu under the Fitness Tab and then click on the new My Bicycle Diary tab.

Some webpages you may find helpful.

Banyule Council Bikes and Walking 

Manningham Council Bike Trails

Bike Paths and Rail Trails

The Year I Touched My Toes then Blogged about It

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The words of the Trainer. It’s true. I want to get back on track because I am not feeling it. That wonderful feeling of feeling fit. Having lots of energy and enjoying the endorphins. Or whatever it is, I want it back and so it is time to get serious.

To make it more of a challenge the Trainer has become a FIFO Trainer. Yep Fly in Fly Out. He is only here on the weekends to utter those encouraging words in his inimitable way.

This morning I had to go to the bank to sign something so I wore my gym clothes. Strategic decision because I think that is the first step. Put on the gear and it puts you in the mood. Back home from the bank the first thing I did was jump on the treadmill for 30 minutes. Tick. I recorded it on my training calendar which hasn’t had an entry for a while.

(Note the photo is not from today. I wouldn’t start on an incline of two, not when it is a while since I did inclines).

Strategies for Getting Back on Track with My Training

  1. Put on my training gear to get in the mood.
  2. Make a new short term goal.
  3. Work out what mountain to climb next.
  4. Get a new trainer. Just joking! Would never replace the Trainer.

Any suggestions for the list?

Training for EBC in May and June

TIPS

  • Keep a training calendar.

  • Enter details straight after training or you will forget, then get into a hot bath.

  • Undercover stairs are a great option during the winter months.

May – training three days a week, starting incline training on the treadmill.

Week 1…Walk 1.5 hours, Hills @ Templestowe; Treadmill 30 min 1 km run, vertical feet (vft) 500, 2.706 km Week 2…Treadmill 3 km, 25 min, no incline, 65 steps on new stepper; Walk 65 min fast walk to Rosanna, 5.5 km; Hill climbing (?) Week 3…Bike, Bridge at Templestowe to Petty’s Orchard; Hills (?); Treadmill 4km, incline 800 vft, 46 minutes; Treadmill 4km run,1 km walk cool down. in 46.5 minutes on 1 step  incline. Week 4…Treadmill incline training,1 hour, 4.73 km 5 and 7 step inclines, 1052 vft.; Treadmill 30 min, 2.6 km, 1 incline 53 vft.; Walk Plenty River Trail, Viewbank, 1 hr 45 min, off trail hills.

Perfect for Everest Base Camp Hill training

This is one of our favourite training hills because it is steep! That’s Sam half way down the hill and my daughter is the speck at the top.

June – training three days a week, 1 slow week, started step training

Week 1… Treadmill 4km total – 3 km run on 0.5 incline in 27 min, 1 km on 10 step inlcine, 40 min, 346 vft. No other training this week. Week 2… Run at Rosanna Park; Weekend away, Heathcote 7 km walk. Week 3… Walk, Plenty River Trail Viewbank off trail hills; Run 4km at Rosanna Park; Treadmill incline training, 10.5 step incline,  30 min,1.997 km; Stairs at La Trobe 2,304 steps Week 4…Walk at Rosanna Park 5 km ; Walk, Plenty River Trail Viewbank, 6 km “6 laps”; Stairs at La Trobe 2,000 steps; Walk, Plenty River Trail Viewbank,”8 laps”, 1 hour 10 min. Week 5… Stairs at La Trobe, 2,250 steps, 40 minutes.

* Stairs have been a good option during the Winter months.

One Bike Trail Too Many

Yesterday the Trainer and I had one hill too many and couldn’t bear the idea of our usual Sunday stair training for Everest Base Camp on such a beautiful sunny winter day. Cross training on the bike and the destination of Petty’s Orchard including apple pie sounded a better option.

We started out from the cable suspension bridge at Templestowe. As we rode through Westerfolds Park I thought about why I loved cycling so much. You can meander on a bike, glide, speed, race and coast on bikes. You can sing, chat, explore and be adventurous on tracks off the main trail. The Trainer had said he wanted to do one steep hill off the main track and then rejoin the trail to the orchard.

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He also wanted to “forage around ” his words, a MTB (Mountain Trail Bike) trail we had tackled on one other occasion but found it too challenging. This time we tried in reverse, going down hill. The Trainer reasoned this would be easier for us.

Cursing under my breath, concentrating on staying on the 30 centimetre wide windy track, avoiding ruts, roots, trees and saplings growing right alongside the track while trying to maintain to the right speed between stationary and slow while going down hill was beyond my skills. I started going off the trail, put the brakes on, apparently I must have used the front brakes because I flew off the bike, over the handlebars. Hands came out to break the fall, the visor broke off my helmet, saving my nose and my lips kissed the ground.

The Trainer rushed back and picked me up, dusted me off, cleaned my face, checked my injuries, fixed my helmet and twisted handle bars and then suggested we continue back on the same track! Barely able to hold one of the handlebars we rejoined the main trail ,rode slowly to the orchard and returned slowly back to the car.

I love my bike but some MTB trails will be strictly off limits from now on. Danger man can go it alone.

Bicycle Love

Twisting by the Pool

Music for Treadmill Training

Boot Camp Day Three

Simple Training Tips

Tip: A MP3 player loaded with favourite songs of varying tempo is a great tool for training.
Tip: Don’t pack your MP3 player for trekking, as you need to listen for animals approaching so you can move out of their way.
Tip: Buying a quality treadmill has been one of our best family purchases.

Using a home treadmill regularly is a great first step to fitness for someone over fifty.  It will feature in our 2015 Everest Base Camp Trek training. Our treadmill has a great position under the air conditioner with a 180 ° view of the ever changing Melbourne sky. Music keeps me going when I exercise. I could stay on the treadmill all day with a never-ending supply.

Usually I have a plan before I start; to walk, jog or do some incline walking or all three. Personal trainer Sam and I had agreed at least an hour session and stretches for today. I decided to concentrate on incline walking before a quick jog, knowing we have a long bike ride tomorrow. With one-kilo hand weights I started on a 2.5 step incline at 4.5 km per hour. Staying on the same incline I jogged at 6.4 kilometres per hour for ten minutes. Then at the twenty-minute mark it started. Twisting by the Pool. I lowered the belt and raised the speed to 6.6, probably not wise given I haven’t jogged for a while. The songs kept coming and I sped up. Fortunately country songs played next and I switched to six-step incline walk – great pre-training for more serious hills and steps in weeks to come.

Just as well it wasn’t Zorba the Greek. All the family agree it makes them run really fast.

 

Boot Camp for Base Camp

There is a training calendar, the Trainer and a plan. There is always a plan. Only sometimes it changes.

Boot Camp Day Two

The plan was to ride from the suspension bridge to Petty’s Orchard, have a coffee and return. Before we started Adventure Man Sam informed me of his plan to detour off the track via a really steep hill along a rocky track then rejoin the main track. The very hill (below) we trained on ad nauseum for our EBC trek in 2013. I knew I would have to walk my bike up.

TODAY – approximately 10 km ride with some big hills and competitors!

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“Our hill” with the Trainer and my daughter at the very top in February.

We arrived at our hill to find the inaugural Pedal for Parkinsons 6 Hour Enduro MTB, taking place. After watching the event for five minutes, we headed off back on the main trail in the direction of the orchard. Next thing I knew the Trainer was riding up another dirt track alongside the cordoned off area of the event. That wasn’t on the plan. I had no choice but to follow.

The new route crossed over the event’s circuit at a few points. There weren’t huge numbers of riders so this wasn’t a problem. We joined up with the down hill trail from the original planned route. At this point we were on the left of the cordoned off section sharing a reasonably wide track. When we saw a rider on our side of the tape but coming towards us we realised we had in fact, joined the event, but were going in the wrong direction. That was definitely not on the plan.

Eventually we got out of the area, made it to the café at the orchard, had our coffee and headed back. With the exception of very narrowly missing a rider on another off trail track we arrived back at the car in one piece.

Who says you need to go to Everest Base Camp to have an adventure?

Bicycle Love

Finding Work Life Balance

In mid 2012 I quit my job. I desperately needed time off work and to find some work life balance. During those first few weeks break I fell in love with and bought, a new beautiful traditional bicycle. Given my second-hand one was in the shed covered in cobwebs, my husband was sceptical that I would use it. I proved him wrong. Continue reading