Thinking as Hard as I Cycle

Today’s Ride

Relive

Breakdown

I am slowly adding power and pace to my rides. Yesterday’s and today’s bike ride data summaries are below, sourced from Strava.

As you can see I added distance, elevation and speed to my rides. This is important because I actually had to think about this. As I am increasingly coming to believe, almost all speed gains come from climbs rather than fast downhill cycling. This is partly because cycling where I do there are very few long stretches of downhill or flat road so I just cannot put together long speed segments, and also because I naturally rest a little during downhill segments. I also would suggest that there is more to be gained from working harder on climbs. There seems to me to be more capacity for improvement as I lose dead weight (fat) and add muscle bulk. An extra 2mph added to a climb is surely worth more than going ever faster on the downhill. Plus it is far easier to hit one’s natural speed limits on the downhill than on climbs.

Right now I am hovering around 12mph average speed (this has improved incrementally over time). I want to hit 15mph average as quickly as I can. Most of this gain should come from climbing intelligently and also weight loss. I am burning off fat so quickly that I am visibly changing shape almost daily.

Right now fasting hard and thoughtfully working hard on rides is working.

The Week in Review

I have not posted a ‘week in review’ for ages, so I guess that now is as good a time as any to start again.

This week I…

  • Embraced YouTube and will be producing content regularly
  • Discovered Relive
  • Revamped my diet again, including fasting schedules

Performance

This was a fairly relaxed week really, mainly because I cannot really run due to the monstrous blisters I gained whilst completing the Yorkshire Three Peaks. I have one covering each heel, the left in particular being very tender indeed. I completed two runs this week, each of which was too early in my recovery and ended up being curtailed as it was just too painful to run at all. Strava summary below. I have taken advantage of clement weather and cycled where possible.

Data

Relive

Relive is a superb app I discovered recently. It reads your workouts from whichever app you use record them – in my case Strava or Garmin – and uses the data to generate a 3D flyover-style video. I will definitely being making use of this in future.

Nutrition

I am still fasting, however I am trying to push my time without food. Right now I have the willpower to fast for a whole day, however when I go past approximately sixteen hours without food I get an absolutely paint-stripping headache. This may sound bad, however it is a positive because that limit used to be fifteen hours. I have been slowly pushing this interval longer and longer. It is frustrating to be in a ‘spirit is willing but the flesh is weak’ position but I clearly need to train my body to accept longer periods without food. Right now the headaches are absolutely unbearable. I suffer migraine attacks and they are equally as debilitating, which means I am essentially incapacitated by the things. I am slowly winning the battle however, so I only need to keep modifying my diet slowly and hopefully I will be able to start doing day-long fasts without side effects.

Pushing Ahead

Right now my priority is to work as hard as I can. I can only wait for my feet to heal so that I can push my running distances again. In the meantime I am working hard on my nutrition. This week I felt the nip of autumn in the air so I am going to make the most of good weather whilst it lasts and push hard as soon as I can run again.

Recipe: Plant-Based Passion Fruit Cheesecake with Papaya Frosting

This is a recipe for a desert that is like tropical sweetness made flesh. It is very easy to make and great for sharing.

Ingredients

Crust

  • 150 grams walnuts
  • 12 pitted dates
  • 2 tbsp coconut oil, melted (have a little more ready in case but the oil from the nuts should also help to combine)

Filling

  • 150 grams cashews, soaked in boiling water for 10 minutes
  • 6 passion fruits, pulped
  • 1 can of coconut milk, chilled in freezer and then the water drained away
  • 2 tbsp coconut oil, melted
  • Optional: maple syrup if you like it very sweet

Frosting

  • Pulp of one papaya, seeds removed
  • 3 tbsp coconut oil, melted

Method

  • Pulverise the crust ingredients in the blender until the texture is even
  • Pour it all into whatever cake or pie dish you will serve it in, press firmly until you have a solid crust, then refrigerate whilst you prepare the rest of the recipe
  • Spin all of the ingredients for the filling in the blender until smooth, then pour onto the crust and refrigerate for a minimum four hours
  • Once the filling has fully set, spin all of the ingredients for the frosting in the blender, then pour over the filling and spread evenly with a spatula if necessary
  • Refrigerate until set, preferably overnight
  • Scatter the papaya seeds on top for a little bit of crunch
  • Serve up slices and enjoy!

Recipe: Decadent Plant Based Pancake Stack

Check it out folks. This pancake stack will leave you feeling as though you just ate your weekly meals in one go. You can oil or dry fry this mixture

Ingredients

  • 2 bananas
  • 200 grams oat flour (I just pulverised oats in the blender)
  • Maple syrup to sweeten to taste
  • Soy milk (or your preferred plant milk)

Method

  • Combine the flour, bananas and maple syrup in the blender
  • Slowly add milk whilst gently blending until you reach a sticky, almost dough-like consistency
  • Either heat a dry pan or oil if you prefer, and spoon into squash ball sized portions, squidging them down as they cook
  • Once brown, flip and repeat
  • Serve with fresh, dark berries and maple syrup

Tada! Couldn’t be more simple. For an alternative topping to maple syrup you can make lime stock sugar syrup which is just melted sugar, a little water, and the juice and zest of a lime, or chocolate sauce which is the same but just add cocoa powder instead of the lime ingredients.

Recipe: Quinoa Protein Bowl

This is something I just improvised but it is delicious and looks good so I decided to publish the recipe. It is full of protein, good fats and variety, and the quinoa has a very low glycemic index meaning weight loss.

Ingredients

  • 100 grams quinoa
  • 100 grams (dry weight) dried chickpeas, hydrated and cooked (or a can)
  • 1 bell pepper, julienned
  • 1/2 an iceberg lettuce, chopped
  • 1 avocado, cubed
  • 1 red chilli, finely diced
  • A generous handful of cashews
  • Lemon juice
  • Salt and pepper

Method

  • Boil your quinoa in water or stock, then rinse and set aside
  • Add a good glug of olive oil to a frying pan, add the chilli and cook for thirty seconds
  • Add the pepper, sweat for three minutes
  • Add the avocado and stir well, cooking for three more minutes
  • Add the lettuce and wilt
  • Throw in the nuts and toss the whole thing to mix well, season to taste, then turn the heat off
  • Add the quinoa to a bowl and fluff with a fork
  • Pour in the fried ingredients and then top off with the chickpeas
  • Sprinkle with lemon juice

Done! Most people will probably need two or three sittings to finish this so it’s cheap too. I might add chilli sauce or change the chickpeas for pinto beans perhaps next time. Maybe even some jalapeños for some twang. Enjoy!

In the pan

Yorkshire Three Peaks: Conquered!

After thirty years I finally hiked the Yorkshire Three Peaks again. Last time I did it I was twelve years old. I can remember being pretty worn out back then, and this time I am sunburnt and currently on crutches due to me getting absolutely dreadfully painful, unwalkable blisters as a result. That aside, I feel so great. I also recorded a vlog that I intend to edit and upload to YouTube very shortly.

My friend John and I did the classic route, Pen Y Ghent > Whernside > Ingleborough, only this time the regular Ingleborough ascent was closed. We were diverted and had to complete the most horrendous climb and scramble that I have ever done. I will never forget that for as long as I live (see mile 19 in the Strava data below). Quite where we both summoned up the determination, patience and sheer bull-headed stubbornness to not be beaten by it is beyond me, but we did it nonetheless. Despite the extra distance and my hobbling the final five miles on my poor, blistered feet, we beat the twelve hour time target quite comfortably, and fortunately my Garmin Vivoactive HR watch had just enough battery to record the whole thing.

Data from Strava

Map

Summary

Pace, Heart Rate and Cadence

Splits

Mile Times

A Couple of Lovely Photographs

I guess I need a new challenge!

The Right Tool for the Right Job

It is amazing how profoundly important simple changes can be in regard to health and fitness. A while ago I cycled to a friend’s house on my tourer. Although my Garmin Edge 1000 took me on a bizarre detour – a six mile orbit of the target – my speed on average was much slower than the same journey completed yesterday using my racer. The fastest average speed I ever recorded is 19.2 miles per hour over a 24 mile commute. This was no doubt aided by my doing it at 0600 on mostly deserted roads. Yesterday was only 12.8 mph but still a good deal faster than anything I could have done on my tourer. Which all goes to show that one needs the right tool for the right job. Using my road bike made the journey way faster.

Garmin Data

So there you have it folks. Always be sure that you have the right tool for the right job.

Pushing for Endurance

Is it possible – or indeed advisable – to run hard in the morning and then hike a mountain in the afternoon? Well, it is definitely possible because I did it today. Whether or not it is a good idea remains to be seen, but I do know that it stretches endurance limits and it definitely felt good to do it.

Running

This morning I broke through the six mile barrier.

This felt pretty good and I was well worn out but not as much as previously. Presumably my body is adapting well to endurance sports. Every time I add a mile or half mile extra it is that last segment in which I find myself longing for the run to be over so mentally I seem to be strengthening also.

After a couple of hours rest I then dragged the kids over Pen Y Ghent in the Yorkshire Dales.

Hiking

This is the opener to the Yorkshire Three Peaks and it is also an absolute sod of a climb, very steep, and you gain altitude very quickly over short distances. There is also a ton of scrambling to do through the protruding limestone which takes a lot of patience, effort and strength.

I have said it before: if you want to work your whole body and get strong quickly then fell and mountain hiking cannot be beaten, particularly if you wish to build stamina too. There is not a single muscle in my body that is not aching and glowing from usage. The beauty of it is that when you climb like this, or scramble, or similar then you not only use your whole body, you also move and rotate your body, joints and muscles on all three axes. I really cannot think of another sport like it. The first few times you do it you will be exhausted because there is nowhere for your muscles to hide from effort. What is remarkable is how quickly the exhaustion recedes and you get used to the exertion. Eventually energy levels slowly improve, as does stamina, and suddenly you realise that you want to do all three of the Peaks in twelve hours, which is the Yorkshire Three Peaks challenge.

Keep pushing, and keep improving.