Wednesday, 15 December 2010

Day 94\ What is a lurgy_flu_fever_thing anyway....

The last few days or so i've had the LURGY or something that was a bit like a cross between a flu, a fever, and a badly upset stomach which made me think what is it anyway, i think i know but do i really?


Bird Flu_much worse than what i had

I basically had the flu or influenza to give it its proper name. The virus infects your lungs and upper airways causing chills, fever, general aches and pains loss of appetite, nausea, headaches and even a dry cough. So excluding the cough i had the full hit.

The virus itself is a type of airbourne RNA virus that comes in 3 variations A,B & conveniently C. We catch from inconsiderate people sneezing and coughing and not catching or considerate people hwo just don't know they have kissing..........

The body has  a number of responses to deal with viruses, the first of which is inflammation which involves lots of things that attract white blood cells to start with, which engulf the virus and cause the release of stress proteins called cytokines. The inflammation then continues and fever starts to kick in. Fever (also known as pyrexia or controlled hyperthermia) is characterized by an elevation of temperature above the normal range of 36.5–37.5 °C (98–100 °F) due to an increase in the bodytemperature regulatory set-point.[2] This increase in set-point triggers increased muscle tone and shivering. As a person's temperature increases, there is, in general, a feeling of cold despite an increasing body temperature. Once the new temperature is reached, there is a feeling of warmth. A fever is one of the body's immune responses that attempts to neutralize a bacterial or viral infection.

People with the flu are advised to get plenty of rest, drink plenty of liquids, avoid using alcohol and tobacco and, if necessary, take medications such as acetaminophen (paracetamol) to relieve the fever and muscle aches associated with the flu[Medline]. I did right.


n.b. if you want to read the rest of the article that i didn't try and pretend was from wikipedia just go there


Tuesday, 14 December 2010

Day 93\ New programme.....

Right the new strength programme for the next few weeks is as follows

Movement Prep on the Plate followed by the following session


Exercise                   Reps                   Sets
Swimmer Pull            8                       2-3
Low Row                   8                       2-3 
Hip Press                  8                       2-3
Y & I Deltoid Flys     8                       2-3
Chest Press & Standing Roll Out     8(Alt. 16 total)       2-3
Atomic Push Up 1 Leg                     8  (ea)             2-3
Side Plank             5-10 (hold 10, rest 2 =1)         2-3
Body Saw to Pike         8                       2-3

Followed by abs & accupressure



















Monday, 13 December 2010

Day 92\ Lurgified....

In a karmic week of payback, last weeks immense fun in Dubai has been paid back in full with being totally lurgified the last 4 days. It hasn't been pleasant. Managed two sessions last week, 40mins steady and on thursday my last activity 5x4min with 90s recovery. Practically another week of training lost, balls, and with heading back to the UK saturday i don't see me gaining much in the next couple of weeks....Objective has to be to get back to Italy weight Neutral!!!!!!!


The Dreaded Lurgy

Monday, 6 December 2010

Day 85\ Back on the wagon post Dubai....

Right had to get back on the bike today. The last two weeks training have been a complete load of spam. 2 weeks ago i struggled to get into it then some bad weather and my long awaited call up to go to the Dubai 7's which is absolutley brilliant. I wasn't quite sure what to expect if i'm honest but it exceeded everything. Met lots of old faces and some new old faces plus had the chance to play on no.1 pitch in front of 30,000 or so people. MAGIC. Would love to go back to without my sciatica and break into a jog when i'm playing. Didn't eat much drank far to much so got back on the bike today. 40mins at 143bpm. Good sweat on and not too taxing. Tidy.


can't quite believe i played here less than 48hrs ago

Tuesday, 30 November 2010

Day 79\ Weather Problems....

There has been some fairly brutal rain here the last week and i didn't get my long cycle done at the weekend. Overall last weeks training was good. Interval sessions good and gym was ok. With the Interval sessions now giving me some intensity in my training am going to shift the focus of the gym workouts from circuit type work to simple strength work. WIth the TRX i'll do this by progressing the difficulty of the exercises and the sequencing.


TRX Stuff

Wednesday, 24 November 2010

Day 73\ Wet feet..

After last weeks easy week i am feeling much fresher. Sunday went out on the bike and it started to pish down. It was amazing how with completely inappropriate equipment my hands and feet became really cold on the bike. It could also be said i'm just turning into a soft italian twat. Anyway that was Sunday 70mins on the bike and around 30km, monday gym, yesterday 12km + 5x4mins @ 160bpm with 60s recovery. Rest today, back into it tomorrow. Done.

Thursday, 18 November 2010

Day 67\ 'My' composite guide to starting training for Lapinarello......

Right at last my composite guide for us 'Cycling Veneto Tourists'. I have stuck the 3 articles i found a few weeks back together and added some of my own so it should help us all crack on and not look a complete set of knobs next year.

Totally overdid things the last couple of weeks, after missing three days due to weather and touch of the lurgy felt the need to catch and this week it all cought up with me. Not least really poor sleep quality sun, mon & tues. However two regen sessions in  the gym a day off and then last night felt much better on the bike doing 6km warmup then 5x4mins started off taking 2mins rest but felt it was too long so changed ater rep 3 to a HR of 125 which was taking about 90s. Backed up this morning with a good TRX session;

Movement Prep on Vibration plate + Abs Side Plank & Superman (30s +10)x 3

then 3x8
Superman
Power-row
OH Bulgarian Squat
Power Press Up
Sprinter Start
Saw & Pike
Single Leg Squat

15mins accupressure

Nice Work.