I am still finding my groove with these updates and have realised weekly is probably excessive. Consistency is the key so it’s more of the same.
The tumble on my shoulder at football turned into real agony as the weekend went on. I battled through some low-impact body weight exercises however it was uncomfortable; so much so that I skipped football again last week. I was still able to maintain consistency on the bike with nearly 85km clocked.
This week my shoulder injury eased and was gradually getting better. At the time of writing, it’s at about 90% although it still niggles when I move in a specific position. I managed football again this week and probably had my best session so far. High energy throughout the match and was able to bike today without the usual soreness.
We also managed a couple of tennis sessions this week. We tend to just have a knock around and it’s incredibly low intensity so I don’t clock any of the numbers for this!
Here are the numbers:
| w/c | 24/2/2024 | ||||
| Saturday | 17/2/2024 | Body weight (x2 press-up variation) | 25 mins | 8 sets | |
| Saturday | 17/2/2024 | Spin Bike | 45 mins | 15.35km | |
| Sunday | 18/2/2024 | Spin Bike | 56 mins | 19km | |
| Monday | 19/2/2024 | Body weight (x2 press-up variation) | 30 mins | 10 sets | |
| Monday | 19/2/2024 | Walk around Newmillerdam | 75 mins | ||
| Tuesday | 20/2/2024 | Spin Bike | 61mins | 21.06km | |
| Wednesday | 21/2/2024 | Body weight (x2 press-up variation) | 30 mins | 10 sets | |
| Wednesday | 21/2/2024 | Spin Bike | 40mins | 13.5km | |
| Thursday | 22/2/2024 | Body weight (x2 press-up variation) | 30 mins | 10 sets | |
| Friday | 23/2/2024 | Spin Bike | 45mins | 16km | |
| 84.91km | |||||
| w/c | 2/3/2024 | ||||
| Saturday | 2/3/2024 | Spin Bike | 70mins | 23.65km | |
| Sunday | 3/3/2024 | Spin Bike | 40 mins | 14.5km | |
| Monday | 4/3/2024 | Body weight (x2 press-up variation) | 25 mins | 8 sets | |
| Monday | 4/3/2024 | Tennis | 50 mins | ||
| Tuesday | 5/3/2024 | Resistance Bands | 35 mins | 12 sets | |
| Tuesday | 5/3/2024 | Spin Bike | 31 mins | 11km | |
| Wednesday | 6/3/2024 | Spin Bike | 60 mins | 20km | |
| Wednesday | 6/3/2024 | Tennis | 35 mins | ||
| Thursday | 7/3/2024 | Body weight (x2 press-up variation) | 30 mins | 10 sets | |
| Thursday | 7/3/2024 | Football | 60 mins | ||
| Friday | 8/3/2024 | Spin Bike | 45 mins | 15.30km | |
| 84.45km |
A couple of observations this week:
- I’m over the moon with my recovery from football this week. The conditions are improving and I think my cardiovascular fitness/vo2 max is improving too. Recovery was quick this week (unless it hits me this evening).
- Lack of sleep is still a bit of a killer. Both kids have had nasty coughs and our little boy has been awake more than usual in the night. My nightly sleep has been hampered.
- As mentioned above tennis is just a knock around between Beth and I. We don’t play matches and just do it as an activity together. We love it and it’s an extra on top of our current fitness schedule.
- As per the international best seller Atomic Habits, I believe the fitness schedule has become a ‘habit’ now and is something I do without thinking. A couple of times this week I was tired but the desire to train is stronger. I feel unbalanced without it which is a good sign!
Any questions please shout!
Catch you in a couple of weeks!
Last Updated on March 8, 2024 by Ryan
Hello. I am Ryan and along with my wife Beth and our two children Matilda and Barney, we love all things cycling and exploring. We spend our weekends exploring fun places to cycle and discover and wanted to help other people do the same too. There’s no better way to travel than via bike and it’s an amazing activity for the whole family to enjoy.