Commuting

Now I have completed my triathlon I thought it was time to focus on the ride London and really get some training in.

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I have never ridden further than 50 miles so I decided to do one big ride a week starting at 40 miles and building the up by 5 miles each week, which would bring me to 100 in plenty of time for the big event.

I work about 15 miles from my house so thought it would be the perfect way of getting some miles in without eating too much time of my evenings and weekends. I have been working there for over a year now and I have always said that I wanted to bike to work.

Last Friday, I decided not to keep talking about it and just to do it. So I set my alarm for 5:30 got my bike and stuff ready and did it. I cycled to work.

It only took me an hour and 6 minutes there and an hour and 7 minutes home. I have to admit I felt amazing! Now don’t get me wrong I was nakered when I got to work and when I arrived home, but I had done 30 miles!!

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The plan now is to ride to work every Friday (as long as the weather plays ball) and then hopefully increase that to two times a week.

Stephanie-3

1:35

Line tri

 

Most people spend their Sundays lazing around or doing housework, but not me. This Sunday I took part in the Lincoln sprint triathlon!!

I took part in my first triathlon last year and I loved it, so I decided it would be a good plan to book myself into do another one. I think I booked it about 6 months ago and thought I had given my self plenty of time to train.

I did put in a fair amount of effort on the turbo trainer and I ran the Humber bridge once a week, but I think I only got in the pool 4 times before the tri! So in the week running up to it I had some serious self doubt and thought I was going to be terrible.

But the day rolled around and it was too late to worry too much about it all, I just needed to go for it and have some fun with it.

So the swim was in a pool, and I had to complete 16 lengths which I was pretty confident with. Next up was a 24km bike ride, which I was less confident with, to make this worse it was really windy and there was a pretty big hill right at the beginning. Finally it was the run, where I had to run 5km along the river, again I was fairly happy about this but my leg started to cramp up so I took it pretty steady.

I managed to finish the whole thing in 1:35 and I felt so good about it. I really want to do another one and actually put some proper training in on the bike, as I know I can knock a fair chunk of time off that leg.

I will let you know when I have signed up for another one! 😀

Stephanie-3

HIIT IT!

I have never been very good at doing what I am told, which is one reason I love creating my own HIIT workouts.

HITT workouts are so good, as they work all of your body and you can get them done within 10 minutes, if that is all you have time for. If you are only a beginner you can just do bodyweight exercises, whereas if you are advanced you can start to incorporate weights. Another thing I really like it that you can do it all at home, therefore it is free…no gym membership!

HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals. In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise – up to 50% more efficiently. There are tonnes of really good HIIT workouts out there that you can follow, but if you are like me and like to create your own, here are my favorite HIIT moves to include:

  • Squats
  • Lunge
  • Push Up
  • Mountain Climbers
  • Burpees

If you are not familiar with these moves head over to YouTube, there are a wealth of how-to videos waiting for you.

No matter what you include in your HIIT workout, make sure you warm your muscles up properly. We don’t want any pulled muscles stopping your training now do we? It is really important to warm up for a minimum of 3 minutes.

Do each exercise for 30 seconds with 30 seconds rest in between, it is completely up to you how many rounds you do, but make sure you really push yourself.

Squat you say?!

I love a good squat, I know some of you might think I am weird for announcing that. But there is some logic to my thinking, I promise!

For those who have no idea what a squat is, here is the dictionary definition:

squat

skwɒt/

verb

  1. 1.
  2. crouch or sit with one’s knees bent and one’s heels close to or touching one’s buttocks or the back of one’s thighs.

Squats will help you is you want to lose weight or gain muscle, as they help you workout most muscles in your body! When you’re looking to burn fat, a squat will exercise as much of your body as it can so it is all getting a workout. Whereas if you are trying to gain muscle, your legs and back are the quickest area to build muscle.

Here are 5 variations of a squat that you can fit into your workout….

Basic Squat

Start with your feet hip-width apart, toes pointing forward, neck straight, and abs tight. Arms out in front of you. Bend your knees and slowly lower yourself down until the tops of your thighs are parallel to the ground. Push your bottom backward, as if you were sitting on a chair. Return to standing

Sumo Squat

Stand with your legs wide, toes pointed slightly outward. Push your hips back and bend your knees, squatting until your thighs are in line with your knees. Return to standing.

Curtsy Squat

Stand with your feet hip width apart and hands on hips. Move your right foot behind your left leg, as far past your left foot as is comfortable. Using a “curtsy” motion, squat down. Keep your weight in the front leg. Return to standing.

Squat Jump

Take your basic squat to the next level, add a jump! Start in the beginning squat position. Lower yourself about half way and then jump up in the air before landing on your feet, standing.

Goblet Squat

Hold a dumbbell or kettlebell to your chest with both hands. Perform a basic squat without jostling or dropping the weight. Keep it close to your chest and steady. Return to standing.

Stephanie-3

Best foods for recovery

I love a really hard workout but what you do after it is just as important as what you do during it!

Stretching is a must after everything you do, but did you know there are certain foods that will help you recover quicker, allowing you to workout hard again pretty quick. So essentially eating to help you workout…my type of food!

So, here they are, the best foods to refuel and reload your muscles:

Greek Yogurt

Greek yogurt has double the amount of protein than a regular yogurt and if a really good source of carbohydrates. Mixing greek yogurt and fresh berries is a great combo as the berries will help fight sore muscles.

Chocolate Milk

You might not believe me but this is the perfect recovery drink, and just happens to be my favorite! It has been proven that chocolate flavoured skimmed milk will help your recovery as well as any typical recovery drink.

Baked Beans on Toast

Beans are amazing! They are one of the few foods which are rich in protein and carbs, the tomato sauce is a good source of antioxidant. Add in some wholegrain toast and you have some extra carbs and fibre!

Malt Loaf with a bit of butter

It is recommend to take around 1g of carb for every kg of your body weight after a workout. Malt loaf has 20g of carb and is really yummy!

Peanut Butter Bagel

When it comes to recovery you need to stick to foods that have a high GI. Bagels are perfect! And who doesn’t love a slather of protein rich peanut butter to go with it?

Happy Recovering!!

Stephanie-3