Wednesday, October 1, 2014

FRANCE DAY 2: LES GETS AND MORZINE

forty4sixteen:

FRANCE DAY 2: LES GETS AND MORZINE

After a pretty relaxed first day I wanted a bit more of a challenge so decided to ride to Les Gets. Morzine was potentially on the cards depending on how the first major climb went.

Screen Shot 2014-09-28 at 20.09.54

The start would be going back over the same flat bike path as before through Marignier before the first hill heading through Thyez. The incline was about 6% and consistent which didn’t stop me from cruising past a…

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FRANCE DAY 1: LA MOLE

forty4sixteen:

FRANCE DAY 1: LA MOLE

I decided to plan a trip out to my parents’ place in East France, near enough at the foot of the Alpes, bringing my Condor with the aim of doing as many Alpes climbs as my legs would allow on 49x17t. Arriving on Thursday 27th September, I gave myself a day to chill and set up the bike before a warm up ride on the Friday. The first day would be a relatively short 360m climb up La Mole, the small…

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Day 4 done on Day 3

Dead lifts 80kg 2x10 
Inverted Row Bodyweight 2x10
Overhead squats 2x10 20kg
Squat Jumps 2x10 (got carried away n done 3 sets)
Chest Press 2x10 60kg
Lat Pull 60 2x10

Core Circuit once round
Side Planks 30secs each side
Plank 30sec
Back Extensions 20reps
Swiss Ball Roll out 20reps
Swiss Ball Pike 20reps
Basic Crunches 20reps

Want to start going 2 tines through the core circuit now.

20min spin

Another Day at #gym one day I will have this move (swiss ball pike) on smash but for now I struggle at 20reps

#swissball #pike #pain #fitness #core

Another Day at #gym one day I will have this move (swiss ball pike) on smash but for now I struggle at 20reps

#swissball #pike #pain #fitness #core

Monday, September 29, 2014
allfixed:

@jakebueler with his 8bar bike.  #allfixedgear #trackbikes #MNR #biketo Photo by @mkatolyk

allfixed:

@jakebueler with his 8bar bike. #allfixedgear #trackbikes #MNR #biketo Photo by @mkatolyk

Gym Selfie

Gym Selfie

Leg Day

Main Session 3x10

Lunges 24kg each hand
Leg Press 140kg
Smith Squat Jumps 70kg(explosive)
Box Jumps
Split Squat Jumps

Core 5mins

Side Plank 30secs each side
Reg Plank 30secs
Swiss Ball Roll Out 20reps
Swiss ball pike 20reps
Back Raises 20reps
Crunches 20reps

Friday, September 26, 2014

Rest whats that ?

Was gonna go Frinsbury Park tomorrow morning early to do Hill Climbs Sprints and Practise cornering, but I just got in from work after a 12hr shift and have at 10am start tomorrow. Mega drained.

birdsbiking:

we love Bikes …. #knifebike #fixed #fixedgear #fixie #fixedforum #bike #bikeporn #columbus #deda #carbon #alu #senzafreni #scattofisso #brakeless #fixeditaly #italy #cool #italia #italy #fattoamano #handmade #tomarefixed #boys #girls #photo #photooftheday #pic #picoftheday #singlespeed #kobrapaint

birdsbiking:

we love Bikes …. #knifebike #fixed #fixedgear #fixie #fixedforum #bike #bikeporn #columbus #deda #carbon #alu #senzafreni #scattofisso #brakeless #fixeditaly #italy #cool #italia #italy #fattoamano #handmade #tomarefixed #boys #girls #photo #photooftheday #pic #picoftheday #singlespeed #kobrapaint