Up until a couple of years ago I had never tried spin classes. I guess I didn’t really know what to expect from them, plus had always been more of a fan of the great outdoors. A saying in the family when the weathers nice is, “it’s a good day for sport, well any form of exercise” means that I would always prefer to be out in the fresh air than in a studio riding a stationary bike. Well for the most part that still rings true, however when I was introduced to spin classes by my car share, namesake friend I haven’t looked back. I’ve had some good times, some bad and lots of different experiences, so I want to let you know what you’d be setting yourself up for if you do take a turn at spin (pardon the pun).

“it’s a good day for sport, well any form of exercise”

Any Rutherford Family Member

My first spin experience came at a Nuffield Health gym, back then it was a Virgin Active. The studio had just had a revamp and was offering classes labelled as “colour spin”. The idea of this session was to spin at an RPM that reflected in a colour on your digital read out. You could adjust the resistance until you were in the colour zone for that period of the class. I found these classes vary in enjoyment. The instructor for the first few classes was very good, making sure that all levels felt like they had a place at the class, clear instructions on what the class was going to at any time. Then came the downfall of Nuffield Health! I had instructors that were hard to understand when giving commands, some that liked to get off the bike and walk around, and one that didn’t like it if you were chatting! Now come on, i’m a grown man and I had paid for that class, so if I want to speak to my spin bike neighbour I will. What topped it off for me at Nuffield (and probably why I wont go back) was the one instructor that as part of the class turned the music off! I mean seriously! For those that don’t spin, it’s almost like going out to a club, dark room, odd bright light, and loud club music! This actually really helps a lot of the people that go to the classes, I also find music helps me pace myself and keep in a zone. She did this a number of times and then I had enough. So if you are a member of Nuffield, think about getting your spin fix elsewhere!

I have also been to a few spin classes through my work gym, these classes are perfect to get a little sweat on whilst at work. Over the years they have offered morning, lunch time and evening classes. The only downside to these classes are the bikes, having been to some of the new age classes these bikes feel a little prehistoric and could do with a revamp. They are just a resistance bike in essence, not offering any form of digital read out of the current resistance level or RPM, both stats that other classes use as a baseline for the session.

Ride45

I was first introduced to Ride45 by a friend of mine getting her body ready for emigrating down under! Ride45 (named due to the 45 minute class) is based in Chalfont St Giles and offers a single studio with a variety of classes throughout the week at all times of the day. This class is a pay as you go type class that allows you to buy credits in bulk with discount and use them as you need. This was when I noticed the spin game go up a level in terms of technology. It was my first real experience with Spivi (smart technology for fitness clubs), a system that links your spin bike to a virtual race on a screen behind the instructor. What this allows the instructor, and the whole class, is your effort at anytime. Typically starting from a resistance that you are comfortable riding around 90 rpm the class then varies from hills to speed tests. The screen can be changed from a virtual race to a grid system that displays every riders current power, rpm and zone. There really is no hiding these days when it comes to spin classes. Although Nuffield had this technology it chose not to use it, they may be due to not wanting its members to feel out of place, so I guess I shouldn’t go too hard on them. Ride45 offer credits with discount and this means the classes can cost on average £8-9 a session. This is a little more up my street as it means that if i don’t go I don’t pay, meaning I don’t have to worry about missing out when the weathers nice!

Digme

Now we’re talking a whole different ball game when it comes to spining! If Nuffield was Conference league, then this place is Champions League (yes references to football leagues when it comes to standards). A friend from work who is a very very strong cyclist, made me aware of this place last year. As I was busy with races last year, then he had shoulder surgery, last night was the first time we have been able to go together. Digme is based in Richmond but have other studio’s around London and out in Oxford. Well I knew it would be a decent place as Sean had told me it was decent. What I wasn’t expecting was the stylish layout of the entrance lobby, slick changing area and locker room. They provide cycling shoes that are laid by the bike you reserve online, pre laid out towels for you to use and also provide water should you not have your own. I said to Sean as soon as I sat down “does the bike ride itself”. This was now a different league of a spin class. The class I chose to do was a power and strength class, a little different to the standard class at 75 minutes long. It offered a FTP test for 3 minutes, then a distance challenge for 12 minutes and also lots of comparison to your earlier achievements with the FTP when it came to power and power per KG. Very similar to Ride45 with the type of bike used and also the technology used with Spivi. Only difference is I can link my Digme profile to my Strava and they automatically upload it following your class, along with an email confirming all your stats from the ride, very impressed! The one downside to Digme and the reason I may well end up heading to Ride45 more is the price, at a discount rate you can buy credits in bulk, however on average you are still looking at between £15-20 for a single session.

Below shows that the machines them selves haven’t come a long way in terms of looks, they have though when it comes to technology.

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If you’re a little skeptical about heading to your local gym or spin class, then let me reassure you they are a lot of fun! With most classes now offering the pay as you go system it doesn’t tie you in nor does it force you to go. So go check it out, although remember, you only get out of it what you are willing to put in!

Happy Spinning!

#ride45 #digme #spinning #spinclass #wintertraining

So here it is, my race calendar and supporting training plan for 2019. Some of you would have seen in the previous 2018 reflection post, the races that I have planned to take part in through the 2019 season,

• April 13th – Brutal 10km Run
• May 18th & 19th – Snowdonia Slateman Savage Triathlon
• June 16th – Windsor Olympic Traithlon
• July 7th – Jongkoping 70.3 Ironman

In order to be fit and ready for the above races I have put together a training plan across the next 4 months that will see me (if stuck to) exercise 71 times in 126 days! Hopefully with an aim to smash as many of my 2019 goals as possible. A little reminder of what my fitness goals were for 2019,

1. Break Olympic Triathlon PB at Windsor
2. Sub 7 hour 70.3
3. Sub 23 min 5km (I will get you this time)
4. Lose body fat (Xmas weight)
5. Plan something big (USA) – Maybe top to bottom of NZ

Creating this plan a lot earlier than I did last year means I can focus on building my strength and conditioning across a longer period of time. I am also in a better position to create this plan this year as I am not suffering from the knee injury that impacted the start of my 2018 season. Having to cancel the Slateman traithlon and slowly build up my fitness following months of little to no running at all.

Last year was also different as I was creating a plan to support both triathlons and cycling the length of the country. This was difficult to make the triathlon side successful, as you can read in my Alpe D’Huez summary post. Working on endurance for JOGLE meant I never had the strength and power to complete at shorter rides in triathlons.

Although it may come as a surprise to some of you, I have also made a decision to cancel my current gym membership. A great benefit from work offers you a gym membership at Nuffield Health for free if you go 8 times a month. Now for some, this total is easily achieved. I can hear you all saying now “that’s only 2 times a week, easy”. Well it would be if I didn’t enjoy the outdoors. The majority of my training comes from time in the saddle or time on the tarmac. Both of which you can do in a gym, but I hate a treadmill and find the spin classes at Nuffield being led by instructors that don’t seem to have a clue! I have therefore decided to sign up to more “pay as you go” type places for exercise classes and spin. Planning to use Wycombe Rye and Liquid Leisure for my pool and lake swimming respectively. Spin will be between Digme and Ride45, I am checking out Digme tomorrow night in Richmond (looking forward to that). Then for other general fitness I am looking at classes held at The Fit House, using them for HIIT and Strong classes.

What I have decided to do this year is create a plan that is aimed at the individual disciplines of the triathlon.

Swimming

Although from the pictures it will look like I am just planning to swim 1km here and then, what the plan doesn’t explain is that some of those sessions will be interval training sessions. I have also included open water swim sessions in this years plan, something that I over looked last year. Having upgraded my wetsuit for this season I am keen to see how much the technology has moved on in the last 10 years! In adding these lake swims, it may also give me an opportunity to get over my slight irrational fear of open water swimming. Something that plays on my mind during training, yet seems to disappear on race day! Going to be checking out the Wycombe Rye facilities for my swimming, its only a mile away from where I live so will plan to cycle there and back on my fat wheel bike! Always looking to gain a few extra miles on the 2 wheels!

Cycling

This year is going to be heavily aimed at pace and power! I do not want to be anywhere near where I was on the Alpe D’Huez cycle leg last year. I want to work on getting out on the bike for shorter rides, focusing on pushing myself to ride hard and fast in these sessions. I am also going to include a lot more brick sessions, get the body used to the jelly leg feeling as you transition from one discipline to another. A lot of the cycling training will also come from spin classes, I had never been to a spin class until only a couple of years ago. I love them! Again its something that you get as much out of as you are prepared to put in. Oh and I sweat a lot in these sessions! Looking forward to spending more time out with my cycling friends The Dawnay Raiders, I get the feeling many a slice of cake will be had at Velo Cafe in Henley!

Running

Probably the easiest of the 3 disciplines to train. Simply a case of pulling on some trainers and getting out there. I already have some running miles in the legs from a January 15 mile race in Benfleet. A race that felt like it was 18 miles plus with its steep hills. I want to try and work on a mixture of pace and distance this year, so will be mixing up sessions from longer runs at a slower pace to short fast runs. Hopefully this will allow me to run a decent 10km time in the Windsor Triathlon yet also have enough endurance to complete the half marathon at the end of the 70.3 in July.

The plan above is already in progress, kicking off with a 45 minute spin class on Monday at work. Yes my work has a gym that offers classes for employee’s during lunch breaks. I was also able to get out for a 4 mile run on Sunday, running the same route as I did on Boxing Day. Shaving off 4.5 minutes, which I suppose looks great but doesn’t explain that last time was after 10 days of sat on my arse and also Dad pulling a hamstring less than half a mile from the start!

Look out for training plan updates through the race season, I will also be posting some updates following some of the races. I also need to get the odd sportive booked in, when I do ill be sure to let you all know!

I sit here on New Years Day following a morning Parkrun (start as you mean to go on), wanting to share with you my 2018 high’s and low’s and reflect on what was an extremely busy year.

2018 Goals

Let’s start with the goals I set myself a whole year ago and how I got on with them. I wanted to achieve sub 23 and 45 minute 5km and 10km respectively. I wanted a sub 6 day JOGLE ride and a sub 9 hour Alpe D’Huez Triathlon. Although I never managed to hit any of these, there is reasoning behind it. Firstly my main focus of the year was the daunting task of JOGLE, sum what 900 miles in a short space of time. I decided early to make this a 7 day cycle rather than 6 judged on what I truly felt confident in completing. With all my focus concentrating on the successful completion of JOGLE I was training my body for endurance without realising the impact this would have on my speed and power. The detriment to both of these meant that I was not going to go sub 23 minute or in fact have the power to push through Alpe D’Huez Triathlon (might be worth having a read of my blog from that event). The 10km goal was also not going to be hit as I didn’t enter any last year. So looking back, although on paper I never managed to tick any goals, I did a bloody good job in giving it a go!

Reflection Time

Knowing that it was going to be a busy year with lots of different events I set off with a fitness plan that involved lots of different activities throughout the week. January saw me complete a few Parkruns and build a base of core running strength, the rest of Q1 was a mixture of running, swimming, squash, football. It was a very busy Q1 which in the end took it’s toll on the body and led to me picking up a knee injury on the 29th March. This took weeks’s to recover from as physio’s didn’t really know what I had done, due to me stopping before I did further damage. In this recovery period I concentrated more on my cycling and swimming. It did however mean that I would be cutting it fine with the first event of the season the Snowdonia Slateman Traiathlon. After some deliberating on what to do, I made the decision that JOGLE being the main focus, mean’t I should defer my Tri entry and make sure that the body is fit and healthy for cycling.

Q2 was going to be a little busier, I had my standard issue April sportive with Angela, I was riding a DEMO bike at the time for my new Wilier that I was buying. 2nd May was in fact new bike day, my Wilier Cento 10 Disc Remato, Camilla! I will do a review on this bike in a future post. She got her first outing when I got back in touch and riding with the Dawnay Raiders on the 5th May. I could see the benefits that this bike was going to give me, this was evident when I managed to take a full 5 minutes off my 18 mile route on 12th May. Later that month I took the first fall on Camilla, riding up a steep hill on a sportive, a guy cut me up when I was going walking pace and down I went. My knee got cut up pretty bad and I still have the scar to show!

June was originally going to be when JOGLE would take place, I decided to push this date back based on the knee injury and a clash with my parents 40th wedding anniversary. I was now increasing my mileage in this month with rides down to the coast, back to back 100 mile rides to build up the endurance and stamina. This was also the first time I had weighed myself in the year, I had lost 1st 8lb since Jan 2017. I also picked on my first pair of ON Cloudflow running trainers in June, they are sooo comfy that it has made me go purchase the trail version Cloudventure! I really recommend these trainers, best fit I have ever had. Also decided to ditch the elastic laces this time, I don’t think the extra 30 seconds will harm my transition times that much! The reason behind this purchase was the running I needed to bank before JOGLE in prep for the Alpe D’Huez event.

JOGLE – WOW (that’s all I am going to say about that, head over to the JOGLE page to read all about that one)

What goes up must come down, something that can also apply to emotions. The heights and elation of JOGLE was sapped from me when I DNF Alpe D’Huez in August. Another blog post that I would suggest reading if you want to know more about that event and why it went horribly wrong. It took me an awful long time to get over this and actually enjoy cycling again.

My first event that I enjoyed post Alpe D’Huez was the Nuts Challenge in September, 14km obstacle run that was a lot of fun! This was at the beginning of the busiest month of the year for me. Another cancelled triathlon in the Sandman (differed Slateman entry), as I jet setted off to Singapore and Boston for pleasure and business. With a less than 24 hour turn around in between the two. Whilst out in Boston I was able to complete the Tri State Sea Coast Century ride with an old friend. My first 100 mile ride since JOGLE, my body was fine with the endurance, however I lacked any power and couldn’t ride at a fast pace for the whole thing.

A trip out to Barbados in November wrapped up my year nicely, although this was mean’t to be pure chill time, I still managed to get a couple of runs under my belt along with some glorious open water swimming in the Caribbean sea. I put this swim training down to the fact that I broke my 1.5km swim time in the pool when I got home.

The year ended with the 8km Brutal run on 29th December, running with some friends through this trail and mud run. Odd bit of water wading and lots (LOTS) of hills.

Across the year I have picked up lots more stash, finding new makes in Rivelo and Komraid for my cycling. Even have some kit from the bike shop that provided me Camilla, ill tell you more about that great shop when I review the bike. Finished the year with an additional trisuit purchased and a HUUB wetsuit, replacing my first wetsuit that I have had for nearly 10 years.

Stats

The moment most have been waiting for, my statistics throughout the year of 2018. The majority of these have been pulled from Strava as all my data is automatically uploaded to Strava from my Garmin watch that I wear. These also only come from the events where I have used my Garmin devices, for example the Nuts Challenge (14km obstacle race) was not tracked, didn’t fancy damaging the watch. So give or take a few miles here and there it pretty much sums up my year and what I put myself through. I am pretty impressed with the numbers, but like any competitive person, it’s just set the benchmark that I need to beat this year!

121 days active
211 hours of exercise
2301 total distance
13.3 miles swam
1940 miles cycled
147.8 miles ran
135,180 calories burnt

2019 Schedule / Goals

So my 2019 schedule is already taking shape, kicking off with a 15 mile run in January at Hadleigh Castle. This will be the longest run I have ever attempted by sum 5 miles! So starting off easy hey. February typically is when I head out to somewhere for a weeks skiing, so going to try and do some strength and power training before I hit the slopes. In May I have the rescheduled Slateman Triathlon that I had to cancel last year, June see’s me return to Windsor Olympic distance where I want to beat my previous time. July is the big Tri event for the year as I take on another 70.3 in Jongkoping Sweden. So who knows what the rest of the year holds in store for me, maybe a little mini break from work and a sabbatical to cycle East to West coast of USA…!? Watch this space.

My fitness goals for 2019 are as follows,

1. Break Olympic Triathlon PB at Windsor
2. Sub 7 hour 70.3
3. Sub 23 min 5km (I will get you this time)
4. Lose body fat (Xmas weight)
5. Plan something big (USA)

Happy New Year everyone, remember, a goal without a plan is just a wish, let’s go smash 2019!

Creating a training plan allows you to focus on what you need in order to achieve goals. I find it helps keep me strict to training, but also have that element of guilt if the odd session is missed. As you can see from the June plan, I don’t always tend to stick to it. Red cells mean I missed the session, in this case that was some planned recovery runs on the treadmill but the knee didn’t feel up to it, so I listened to my body and decided against them. Life is all about having a balance and a variety, not just with social activities but also your training. Obviously my training is focused towards Alpe D’Huez Triathlon in August, however it has been tailored to also fit a massive 1000 mile bike ride in between. On top of this I also have to factor in the return from a knee injury and 11 weeks without a run to my name. The main focus in June is the easing back into running, my cycling is taking care of itself and I have a couple of longer rides planned back to back this weekend. I also have to take into account a week’s training course with work from the 25th that will limit my access to morning sessions at the gym. Now lets take a little look at July.

July is crunch time! To say I will be a bit busy, may be the understatement of the year! I have added a mini taper as I head into JOGLE week, this will allow for my legs to fully recover from some heavy miles these last few weeks. A couple of swims and little run in the build up week, this will allow me to keep the evenings free to sort out the support kit I will be taking away with me. JOGLE will be tough, there is no denying that, what I do need to do though is recover well and get straight back into the triathlon training when I return. The 2 weeks prior to me heading down into France will be aimed at increasing the run length and completing my first and only brick session (cycle straight into a run). With another little taper as the race day approaches, hopefully I am fighting fit come 2nd August!

This plan was put together by myself and a friend Eugene, who also happens to be a masseuse at the work gym. Eugene has been massaging my legs in prep for all my events these last couple of years. About 3 weeks ago he said my legs were in the worse condition he had ever seen them! Probably due to the lack of massaging and stretching I did whilst I was injured. I say friend, that’s up for debate after where he stuck his elbows today! Abductors felt the force for the first time earlier, and boy do I hope it’s the last time, something tells me he may want to get me a little more in that area. I dare think what the gym users thought at the time when I was calling Eugene all sorts from the massage table! Time to rest and get an early night before my 06:30 start tomorrow morning.

Over the course of the last 6 weeks, which coincides with the purchase of a new bike (blog post to come), I have cycled over 400 miles. Obviously all of this is in prep for my JOGLE cycle in 4 weeks time. During this time I have made small but significant changes to my ride nutrition, read on to hear about my before and after ride diet!

Before

My typical ride fuel when I started going out for longer training sessions consisted of treats that were very high in sugar. I would take out 2 caffeine gel bars, electrolyte water, flapjacks, haribo and then make sure a stop would incorporate some cake at some point. Without realising I was not fueling my body in a way that was getting the results I need for endurance length rides. This first happened to me on a 110 mile bike ride last summer when my legs started cramping all over after 80 miles. This happened again on a 70 mile ride last month. Cramp is not the greatest at the best of times, however getting cramp mid cycle is tough! I suffered cramp in the abductor area, hamstrings and quads! As I was cycling in a group (shout out to the Dawnay Raiders), I didn’t want to stop and stretch, so tried to release the cramp by continuing to cycle through it. Spinning the legs out at a high cadence and low gear to get me through it.

After

With some key and crucial advice from experienced riders, I may not be taking on enough salt during my riding. Knowing this I decided before a 85 mile ride to first start with a salt water drink, then take with me a ham and cheese sarnie and some salted peanuts! There I was the night before the ride in M&S looking for the ham with the highest amount of salt possible! I lowered how much sugar I was consuming during the same cycle and the benefit was unreal! I felt super all the way through, even at 82 miles in I felt like I could still put the pedal to the metal (carbon) and power away. Keeping the sugary treats for the little dips in energy levels in between my stops, I feel in a good place to get through some long days and recover efficiently. Well as good as you can for back to back 130 miles! Gulp!

So I will now be taking all that I have learn’t across the last several weeks and take this to the start line in John o’ Groats ready to fuel my way through the long days in the saddle!

So as I sit here in my garden on a sun lounger writing this blog, I should have been halfway through my first triathlon of the season. The Snowdonia Slateman Savage, back to back triathlons across the Saturday and Sunday through the slate quarries of Snowdon. Recommended to me whilst sat on the boat for the Escape from Alcatraz event last year. As you can see from the pics above the scenery looks stunning, and with the weather like it has been today, a real missed opportunity.

I have been fortunate enough to swap my entry from this weekend and will be taking part in the Sandman Savage instead. Similar concept to the Savage event in Snowdon, this one is up in the northern parts of Wales and will be the following distances across the weekend.

Swim: 1,400 m, Bike: 85 km, Run: 15 km

So it’s been over 7 weeks since I last run! I think it is now almost a psychological battle rather than the knee pain that I had. Aiming to get back on the treadmill and build up in the next 2 weeks. Although my next event in pure cycling, the Alpe D’Huez triathlon is only 2 weeks after JOGLE, so I need to make sure that I have a base running fitness in the next few weeks in order to build up to a hilly 20km run in the Alpes!

I have been out for a swift 33 mile ride today and plan to head out again tomorrow for another of similar distance. At least ill still be getting back to back rides in this weekend, just minus the swimming and running!

Slateman Savage I will see you in 2019!