Sunday was Father’s Day in the UK so I was treated to lunch in London, which was great. We stayed overnight but I still resisted running on the Monday morning. The calf muscle feels much better but the Achilles’ …
One thing I have started is doing a set of plank exercises with my wife each morning.
It’s a minute in front plank with straight arms, 30 seconds on elbows, then 30 seconds with each foot lifted in turn, 30 seconds side plank, each side, and then a minute front plank with straight arms (I think it should actually be 30 seconds but I like to suffer) and a minute on the elbows. A total of 5 and a half minutes in one plank position or another – but the recorded programme takes nearer 10 minutes with the bit of spiel between positions.
I have no idea how useful it is but can’t be doing any harm – and strengthening the core has to be a real benefit for cycling.
I tried to do more exercises on Monday, particularly lunges with weights but couldn’t manage those because they put too much strain on the Achilles’.
Tuesday morning, plank routine again. This time I did it without the recorded programme and it took just 5 minutes 46 seconds, allowing just a few seconds for moving between positions. Just 16 seconds out of the plank position in a total of 5m 46s makes for a surprisingly tough exercise (even though the world record for holding a plank position is said to be just over 8 hours).
It was wet so I canned the planned afternoon ride and went to the gym for an hour instead, fitting it in around four ‘dog duties’ on behalf of two different neighbours.
Wednesday was another cycle training session at the local junior school but I started the day with the plank exercises again, and again on Thursday, before an hour in the gym. Later I was working up at the cycling park my cycling group has built at the nearby sports ground – it’s tied in with our work at the local schools to get children (and adults) on their bikes, and eventually to see them safely and confidently on the roads.
The cycling trip to the Alps is coming up all too quickly. I’m going to have to hope that the marathon training, the gym, the turbo and the planks are going to help as the cycling training itself (or rather the absence of it) out on the roads has been a disaster.