Syringe.Net.Nz - Gettin Fit

Wednesday, February 07, 2007

February 08

Ready, Steady, Go!

Right... so time for me to wriggle my ass and get fit again.

Hvae bounced from 99kg (about 3kg over peak weight) mid last year to 111kg in the last 6 months- though have been up to 118kg about 3 years ago.

So I'm on the training wagon.

On the healthy eating wagon

On the getting fit wagon.

On the targetting specific skills on the bike and in the boat wagon.

Set some baseline details this morning….. 47 ml/kg/min… would have been better had I been closer to 100kg…. PMPO (Peak Maximum Power Output - Aerobic) was around 395 Watts. Max HR 185 BPM. According to the Cooper V02Max tables (http://www.brianmac.demon.co.uk/vo2max.htm) this is still regarded as ‘Excellent’… but I’m less convinced.

So here go some goals.

1. 2007 Karapoti Classic Sub 4.5hr (nice and easy to start)

2. Compete in 12hr solo Moonride goal laps TBD

3. By 1 Aug 2007 V02Max @ 55 ml/kg/min. PMPO 400 Watts.

4. By 1 Aug 2007 1RM BarBell Bench Press 90kg.

5. By 1 Aug 2007 5RM BarBell Squat 180kg

6. By 1 Aug 2007 < 100kg bodyweight, < 13% Bodyfat

7. Top ½ of field for Senior Mens PNP Series 2007

8. By 1 Feb 2008 Comfortably ride the bottom set of dirt jumps @ CastleRock

9. By 1 Feb 2008 Comfortably loop whitewater kayak in Kaituna Bottom Hole

10. By 1 Feb 2008 Run Huka Falls @ 50 to 80 cumecs

11. By 1 Feb 2008 V02Max @ 60ml/kg/l PMPO 415 Watts

12. By 1 Feb 2008 1RM BB Bench Press > bodyweight

13. By 1 Feb 2008 5RM BB Squat > 2 x Bodyweight

14. By 1Feb 2008 < 96kg bodyweight, < 10% Bodyfat

15. 2008 Karapoti Classic sub 3.5hr

16. Compete in indv 24hr section of Moonride 2008 goal laps TBD

To keep a log of how I’m going I’m gonna blog several times daily….

Here: http://getfitblog.spaces.live.com/

Gonna blog exercise, how I’m feeling and everything I shovel into my mouth for the next 12 months.

I’ll blog a screenshot of all my training sessions captured off my Polar Watch and a weeky summary of exercise/exertion.

Keen for any training tips or training partners. Will be riding MTB, Road Bike whitewater kayaking, running up big hills (wrights/Hawkins/Belmont etc…) again. I go to Bodyworks Gym so if you train there I’d be keen to train with you- even keener if you want to join me training, eating well and blogging about it.

Adventure Sports | Gettin Fit|Wednesday, February 07, 2007 8:27:44 PM UTC|Comments [4]|

Wednesday, February 07, 2007 10:21:44 PM UTC

Cool stuff.

I found this,

http://westcoastgrid.blogspot.com/2006_12_01_archive.html

where the idea is to do 1 push up 1 situp, then 2 the next day, 3 the next day etc, so your doing 365 by the end of the year.

So I'm doing a similar thing, except I'm increasing by 3 a day (so I can do 1000 pushups and 1000 situps by the end of the year). Then on top of that I can do whatever other activities I like. But it's reasonably easy, you can do it anywhere, you don't have to go out to do it, you don't have to prepare to do it, its reasonably quick to do. Which is good, because things like running, etc tend to get interrupted by other things going on in my life.

The other thing that I've found quite good is the CSIRO total wellbeing diet. (CSIRO being Australias government research organization, kind of like the CRIs here)

http://www.csiro.au/csiro/channel/ich2k.html

Keith Nicholas

Wednesday, February 07, 2007 11:20:14 PM UTC

Good luck man. Hope it works for you. We'll all be cheering from a distance.

Greg Low

Saturday, February 10, 2007 11:34:51 PM UTC

the lifting goals seem a bit odd to me? for the first round, having greater than a 2x difference between squat and bench is pretty rare. i would guess that for a 1RM, than the diff is closer to 1.5x. same for the 2nd round. if somebody squats 2x their bodyweight, then their bench is usually well over their bodyweight.

casey chesnut

Saturday, March 03, 2007 11:12:29 PM UTC

bloody ell, thats a set of fitness goals to be proud of, if i could pull off a few of them Id be bloody wrapped. Ill def be keen to join you on the odd session on the bike.
t

tim norton

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