Shaking Things Up – Time Over Distance – Bonus Content: Gout Can Eat my Ass and Balls

A brief summary of the key points in this post today:

  • I have gone over to the new Apple Watch, using the native workout app and Healthfit for syncing and export
  • I have recovered from another gout flare
  • I am tweaking my diet again
  • I have started running for speed
  • I have upgraded from Garmin Edge 1000 to the Edge 1030 sensor bundle for cycling

Details

So that list is quite a lot. Thankfully I have quite a lot to say so hopefully this will be a blog post of a kind most revelatory.

Apple Watch

I continually flirt with gear and currently I have left my Garmin Vivoactive HR aside and turned to the might of Apple with its Watch Series 6. I avoided Apple Watch for a while as the notifications are so annoying, however I have been able to turn most off so now it seems to be an option. Additionally, and I hate to sound shallow, but media functions matter to me. Running without a long form podcast or an audiobook is, for me, intolerable. Not only due to boredom but also I view it as a missed opportunity to work my brain whilst I exercise my body. Right now the best Garmin can do is sync media to its watches using a wired connection to a computer and I am sad to say that that is just not good enough. This is supposed to be cutting edge fitness and navigation technology. When Apple Watch will synchronise it all as I need, wirelessly whilst I sleep is Garmin really offering nothing better than a 25 year old method to get media to listen to? Plus, now that Apple has retired iTunes and separated music, podcasts and video I would have to wait for Garmin to update its sync software, to say nothing of the fact that the software that Audible provides for getting audiobooks onto devices looks like the ancient software I used to use when I owned a Palm PDA – now there is a retro tech reference for you.

It seems to me that for someone in my demographic Apple Watch is the best I can get, so I did. The options and apps available are superb and now that Healthfit (£3.99) will export everything I need and connect to Strava I have to say that I am sold on Apple Watch going forward. For massive day hikes such as the Yorkshire Three Peaks I have my Vivoactive HR ready to go but as an everyday device it is surpassed. Things can change in future as always, but that is my roadmap for the time being.

Health

Gout is garbage. I still curse my bad luck at being susceptible. Even my GP cannot believe it. A teetotal, outdoors-obsessed plant muncher should not be so unfortunate, but there we are. My body simply cannot process uric acid as efficiently as necessary and from time to time I will have to put up with this crap. This time I needed two courses of prednisolone to get rid of it, and be under no illusions about what a horrible drug that is. Naturally I have not done much exercise recently, until the last couple of days.

Diet

I am attempting to tweak my diet to see if I can get the drop on gout. The current view is to get my kidneys to flush – more efficiently – the uric acid, so I am consciously drinking even more water but also I am adding pomegranate juice and powder to my diet. Allegedly this can help. The science seems to suggest that free radicals are raised during a flare and pomegranate contains a powerful antioxidant that will counter this problem. I will also be creating a tincture out of which I will make a herbal infusion to drink daily.

Speed

Today I ran 2.5 miles, prioritising speed over distance for a change, and with relative ease ran my first and second fastest miles, and weirdly Strava said that, according to my heart rate, this was easier than usual, so I need to do some thinking on this front. I do remain convinced that my diet is affecting my performance massively however, and all for the better.

This is much faster than normal and I definitely felt I had more to give.

Cycling

I have upgraded my cycling computer to the Garmin Edge 1030 sensor bundle so I now have a cadence sensor, speed sensor and a heart rate strap. I plan to spend the next few weeks and blog posts going through the Garmin sensor metrics to which I now have access and see what I can do with it all to improve my performance. Stay tuned for that.

Tribute

Today is a day of sadness, and those who understand will appreciate a simple pictorial reference. Goodnight to the Mozart of the Electric Guitar.

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.

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!

How to go From Couch to 5K in Four Days. Bonus Level: Records Broken Also

After outlining my running ambitions previously I managed to get injured practically the next day. No good deed goes unpunished, right? I guess I asked for it really. Even more astounding is that the injury was in fact gout. That is right, a (then) almost, (now) completely teetotal, vegan, twenty five year + veteran cyclist, runner and swimmer received a diagnosis of gout. Unbelievable. I can only presume that it runs in the family because you do not get lower risk than me for gout, typically the disease of ale swilling, red meat guzzling, Henry VIII type bloaters. Ho hum, so it goes. I have beat it into retreat with careful diet management, dispensing with crap shoes, exercising and resting properly and so forth, and now I am back on the trail.

How I Did Couch to 5K in Four Days

As silly as it sounds, I just did it. I have noticed that, for me at least, when I take a break from running the first three or four stints back on the road are like dragging a sack of lead around. Only after I push through this do I start feeling the Afterglow of Champions (I just made that up but I am so trademarking it). The sense that, suddenly, out of nowhere, the agony of laborious effort is receding and suddenly I feel as though I can run a marathon. It is a great feeling and I appreciate it more and more with age as my body starts to need more work to maintain great health and performance.

The sequence is as folows:

    Day one: 2 miles
    Day two: 2.5 miles
    Day three: 3 miles (probably 5K)
    Day four: 3.5 miles (definitely 5K)

On the way I scored my fastest 5K and recorded several fastest miles, with my current best being 10:30, which is bang average really, but still an improvement. All of these runs were done in a fasted state. I am still fasting 16/8 and intend for that arrangement to be permanent. Right now my trousers are falling down as the weight is falling off me, and I am not fat at all, but I am shedding residual body fat so quickly that I need new clothes already.

I have to once again acknowledge the power of incremental change. Ever since I was a wee nipper I have known its power, as my mum stopped smoking when I was very young, and ran to the traffic lights on our road and back. Eventually she ran multiple marathons. It is that simple to me. Start where you can, go where you want, do a little bit more the next day. Small beginnings, no matter how insignificant they may seem in the moment, yield results you could never dream of because no matter how little you do, it is more than nothing.

Here in England the NHS is always pushing Couch to 5K as a great achievement, and for sure it is for anyone, but simply by pushing myself pretty gently in increments I am already there. At this rate hitting marathon distances by the end of the year seems trivial. Doubtlessly it will not be that simple, but it will not be that hard either, provided I give the effort that I know I can and I do not get injured. Combining this with a high protein, low GI diet I am making gains that seem remarkable but which are really just good outcomes based on the science.

My ambitions to run ultra distances are intact, as is my body and I am going to do it if it kills me. Remember folks, it does not matter who you were yesterday as long as you are better tomorrow. Past is prologue, the future is for gods!

Strava Data

Touring on Two Wheels

Another day, another slow ride along the canal. I am starting to lean into my hybrid touring bike now. It’s definitely the best bike I have for city hopping, relatively easy trails and off road cycling. I recommend that all road racers like me use one too.

Strava

General Data

Map

Segments

Beauty of Malham

Yesterday’s ‘hike to tire out the kids during lockdown’ features Malham, one of the most picturesque and beautiful parts of the Yorkshire Dales. Especially the cove and the limestone pavement above:

Malham Cove:

The cove always attracts the dreaded sunny day amateur walkers, with their kids all dressed in white (whose parents give you the death stare when your dog cheerfully trots up to them, says hello and gets mud on their whites, which is obviously going to happen in the Dales), portable barbecues and six packs of lager, and who are just generally loud and mildly irritating. Lockdown clearly caused this to be amplified somewhat. It is still well worth the trip though.

It was a slight disappointment in that the two waterfalls there, Gorsdale Scar and Janet’s Foss were running at a trickle, but hey, we had a mild winter and thus far a gorgeous spring. One must not grumble. Here is a previous shot of Janet’s Foss:

I did get a lovely shot of a heron, however:

I wonder if it is the same one that I saw here. They do look very similar…

Strava

The data from this hike is a complete map but incomplete metrics as I lost 1-1.5 miles by forgetting to unpause my watch recording after stopping. For some reason the auto pause is hit and miss at the moment so I have to do it manually.

Summary

Map

Pace, Elevation, Heart Rate and Cadence

Not that it matters too much to have completely recorded the hike or not, but it is probably the best other of six miles. The map is still complete, I am never going to set any speed records, especially with children in tow, and I take a very dim view of the sort of hiker who bounces over ten fells a day with the spandex and sticks, never once stopping to take a look around. If I climb hard enough to earn the view you can bet I am going to take the time to stare.

Week in Review, Plus First Running Readings from Vivoactive HR

After the bizarre readings I took the first time I clocked a swim with my Garmin Vivoactive HR watch I am relieved to have gotten accurate, good quality data when running with it for the first time. It will be interesting to see what happens when I swim again. Hopefully it is just a teething issue but let’s wait and see. My cycling is hovering around the 6 mile mark at 12 minute miles, and to be honest I could cycle 25 miles tomorrow easily so right now my focus is on my weaker sports. I have also maintained my 16/8 fasting routine whilst trying various new recipes, all of which are posted here and on my Instagram.

This week I have pushed my swimming up to 100 metre interval drills, hitting the 700 metre mark. My run below is the longest yet, having added roughly 33% in distance to the last one. The one caveat here is that I ran during storm Clara and thus had to stop a couple of times to avoid torrential rain soaking me wet through.

Garmin Connect Data

Garmin Connect Data Summary
Garmin Connect Data Summary
Garmin Connect Data Summary
Garmin Connect Data Summary

Data Breakdown

Detailed Data Breakdown
Detailed Data Breakdown

Split Times

Split Times
Split Times

Graphs for Heart Rate, Cadence, Heart Rate Zones and So Forth

Cadence, Elevation and Heart Rate Zones

Cadence, Elevation and Heart Rate Zones

Pace and Heart Rate
Pace and Heart Rate

Strava Data

Strava Data
Strava Data

View on Strava and follow me here to get a follow back.

Torpedo Mode: Engaged

I’m back in the pool! I always feel as though I glide with ease through the water like a torpedo, even though I only started with a 500 metre swim. Back Doing all of the Swims

Back Doing all of the Swims

I hope that swimming will once again strengthen my back muscles. I will also be doing my incremental growth curve where I push up the distance swam and the number of laps per set. It is amazing how quickly you can push into high distance swimming this way, and how fit you can become in a short space of time.

Strava Data

Strava Data
Strava Data

For whatever it’s worth, this is what Strava made of my swimming based upon data from my Garmin Vivoactive watch.

Better, Faster, Stronger – Bonus: Now with Strava!

Below is the dazzling array of data that Garmin Connect very kindly compiled from today’s ride. I have also linked my Strava account to Garmin Connect so I now get segments detailing climbs, speeds and so forth. This is fascinating stuff. I have long known that the way to increase the overall speed of my cycling, and to also get fitter and do it quickly is to put lots of effort into climbs. This yields results at a high rate of change.

The human body is a remarkable thing. Being back on the saddle has brought forth some sort of muscle memory that blows my mind. I can literally feel myself getting better, faster, stronger and it is not taking me long to do so at all. I have only been recording this stuff for a week but already I feel ten times the man I was over Christmas. From last summer where I had a horrendous, sedentary time looking after my son, who had it even worse the poor little fella, suddenly everything is changing. As the kids grow older I find I have more time to myself so I can push harder than I ever did before.

Garmin Data

Time, Distance and Calorie Burn
Time, Distance and Calorie Burn
Garmin Data for Speed and Elevation
Garmin Data for Speed and Elevation
Garmin Data Breakdown
Garmin Data Breakdown

Strava Segments

Strava Segments - Climbs and Blasts
Strava Segments – Climbs and Blasts

What Strava refers to as blasts are segments of flat or downhill cycling. Due to speed limits and traffic picking up speed on these segments is largely impossible, hence the climbing is so important. It’s also useful in the long term because it is resistance exercise. The hills in Lancashire are steep and they are everywhere. There is a reason that Bradley Wiggins trained in the Trough of Bowland – it’s as hard as it gets to ride on a bicycle. Having ridden two 101 mile sportive races through the Trough I can attest that it is just about the biggest challenge ever. If you want to raise your base metabolic rate and build muscle then this is perfect. I don’t mean muscle like weightlifting, I mean muscle mass that does not change your body shape. It is hard to think of a type of exercise that works the whole body better, so if you want to have a powerful core, sinewy, strong upper body and also powerful legs then cycle hilly routes. We all know those ridiculous guys at the gym with torsos like Greek gods and chicken legs - cycling doesn’t do that. life on two wheels will take care of everything below the waste for you.

There is no resistance work like cycling, so get moving on your bicycle.