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crumpy
Joined: 02 Jan 2011
Posts: 502
Location: Worcester
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 Posted: Sat Mar 16, 2019 9:07 am Post subject: |
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| Mungo wrote: | Doing the intermediate as not got the strength for the Ironman (50 x 50kg on bench for example)
The old Ultra fit was 1.5 k bike
500 m row
40x40 lap pull downs
60 press ups
60 roman chair
40x20kg shoulder press
100 step ups onto a 16" box
60 sit ups fingers on ears... these were brutal
800m @ 10%
40x40 bench....
Not sure it was exactly that order but that was the jist of it..
H Davies , of recent sun 9 IM Barcelona performance, won it 5 years on the bounce in 12 mins or so....
Great comp.
Ive done 50x50 bench but no chance at this weight...good luck! |
So epic fail! Despite taking the bike easy and the bench was ok, my sit ups were a disaster. 1 min 30 slower than the quickest lads. Literally had to knock them out in 5s after the first 20. 2 weeks previous in a practice round, I had nailed them in 2 efforts.
Pulled it together after that for 8th and 3rd old man.
So worked hard in the 10 weeks leading in and by challenging myself have learnt I can get a lot stronger and will do so for next year. Went on the bike this morning in the wind and can feel real benefits with glute and hip flexor strength. Will be continuing with 2 strength based sessions each week.
Weight now at 78kg so plan to lose three of those kgs and race at 75kg (2kg heavier than normal) - so still lean and much stronger.
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Time to return to Olympic and 70.3
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Chrace
Joined: 28 Apr 2010
Posts: 2910
Location: Eating a Yorkie
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| Posted: Mon Mar 18, 2019 1:03 pm Post subject: |
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Just gone below 78kg for the first time since I was like 18!
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Where the mind goes the body follows.
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Poet
Joined: 13 Apr 2007
Posts: 10148
Location: Your Mum
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| Posted: Mon Mar 18, 2019 1:12 pm Post subject: |
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| Chrace wrote: | | Just gone below 78kg for the first time since I was like 18! |
Nice work 
I am a steady 78kg...not sure how to attack the remaining "must be lighter than Jorgan" kg???
It's only twelve weeks until the HalfIronWar :O
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JaRok2300
Joined: 01 May 2014
Posts: 461
Location: Worcester, UK
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| Posted: Mon Mar 18, 2019 1:29 pm Post subject: |
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100.0kg
My last 5 weeks have been 100.0, 100.4, 99.9, 100.4 & 100.0.
Whilst there's a pleasing symmetry that satisfies my OCD the long and short of it is a complete lack of progress for a month.
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explorerJC
Joined: 20 Oct 2005
Posts: 16060
Location: Farthingstone
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Tri'ing Swimmer
Joined: 15 Nov 2016
Posts: 219
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| Posted: Tue Mar 19, 2019 4:18 pm Post subject: |
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Out of interest, people that only plan to lose couple more kg before certain race, when would you ideally lose it? Now and try to maintain, or say just few weeks out?
I maintain year round ~75-77kg, quite lean. good training and eating means down to 74kg now, Doubtful I could sustain <70s and have strength so probably looking at 72kg best case scenario for making Hills/Run little easier
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Chrace
Joined: 28 Apr 2010
Posts: 2910
Location: Eating a Yorkie
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| Posted: Wed Mar 20, 2019 10:29 am Post subject: |
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I will stop dropping weight start of May for race day 25 May.
During May it'll be a matter of getting used to that weight and deal with it for realistic figures to use on race day. I don't want my mind to think "if I just drop another kg I can complete that section in X time". I'd end up over-pushing some specific timed segments with a risk of blowing up at the end.
Bit pedantic but I like to prepare on facts, create a plan and avoid mind-games. Also means it's much easier for me to race my race and not risk chasing someone else.
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mattsurf
Joined: 28 Sep 2016
Posts: 852
Location: Zug, Switzerland
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| Posted: Wed Mar 20, 2019 10:40 am Post subject: |
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| Chrace wrote: | I will stop dropping weight start of May for race day 25 May.
During May it'll be a matter of getting used to that weight and deal with it for realistic figures to use on race day. I don't want my mind to think "if I just drop another kg I can complete that section in X time". I'd end up over-pushing some specific timed segments with a risk of blowing up at the end.
Bit pedantic but I like to prepare on facts, create a plan and avoid mind-games. Also means it's much easier for me to race my race and not risk chasing someone else. |
That's my plan too, my A race is 26 May. I was down to 71.5kg yesterday, so pretty pleased with progress
Dropping weight has made so much difference to climbing on the bike
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Pedro Peru
Joined: 19 Apr 2010
Posts: 1064
Location: Leeds
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| Posted: Wed Mar 20, 2019 2:59 pm Post subject: |
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| Weight still coming off slowly with the help of myfitnesspal I'm now down nearly 3kg from the start of year. Another 3-3.5kg to go
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Tri'ing Swimmer
Joined: 15 Nov 2016
Posts: 219
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| Posted: Wed Mar 20, 2019 4:27 pm Post subject: |
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Agree with the not trying to lose in last few weeks for risk of causing weakness.
What I was getting at was I assume some people deliberately train a couple of kg above race weight, and then try to lose it ?4-6 weeks out. That’s for those that are getting to a proper “race weight” where they have no excess fat, and wouldn’t want to risk weakness/poor immune function etc for long periods of time?
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mattsurf
Joined: 28 Sep 2016
Posts: 852
Location: Zug, Switzerland
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| Posted: Sat Mar 23, 2019 6:38 pm Post subject: |
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69.9kg yesterday, first time below 70kg for more than 30 years
Started the year on 79.9kg so 10kg lost in under 3 months
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honk
Joined: 05 Jan 2014
Posts: 1
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| Posted: Sun Mar 31, 2019 3:44 pm Post subject: |
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87.5kg today down from 93.5kg in January. This weight loss was achieved by a return to cycling and running but it's slowed up now so I'm hoping for further losses by being more careful with what I eat.
That is eating more fruit / veggies, cutting down on sugar and processed foods rather than trying to eat less, I hate being hungry.
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Mungo
Joined: 29 Sep 2016
Posts: 416
Location: Preston
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| Posted: Mon Apr 01, 2019 9:13 pm Post subject: |
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Started the year on 79.9kg so 10kg lost in under 3 months
Matt
How has that effected bike power? Climbing?
Well done!
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mattsurf
Joined: 28 Sep 2016
Posts: 852
Location: Zug, Switzerland
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| Posted: Tue Apr 02, 2019 8:54 am Post subject: |
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| Mungo wrote: | Started the year on 79.9kg so 10kg lost in under 3 months
Matt
How has that effected bike power? Climbing?
Well done! |
At the same time as losing weight, I have also increased my ftp by more than 5%. The combination has made a huge difference on climbs
Running is where I have seen the biggest improvement, this is due in part to increase distance, but I really notice the effect of losing weight on pace
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Mungo
Joined: 29 Sep 2016
Posts: 416
Location: Preston
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| Posted: Tue Apr 02, 2019 7:11 pm Post subject: |
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Matt..
Thought i"ve gone well over the Winter...
Sub 10 for you this year....?
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