Yet Another Cycling Forum

General Category => The Knowledge => Health & Fitness => Topic started by: TPMB12 on December 30, 2017, 10:21:23 pm

Title: Health and fitness goals 2018?
Post by: TPMB12 on December 30, 2017, 10:21:23 pm
I'm just curious if anyone has goals for next year relating to health and fitness. Well it's the time of year for this afterall.

My partner is talking of cutting down on cakes and biscuits; eat less meat and try to do her commute quicker.

Personally I know anything like this will fail. I prefer resolutions to be made further into the year since in January they tend to fail. However this year has seen my regular commute to become hard work and slower. So my aims are to get fitter through more exercise and speed up again to the pace I used to commute at.

However my real aims are to just keep as healthy as I can. Exercise is key in this. I think that to manage this I need to return to a gym. Weight training is needed and home use of weights never seemed to work for me. At my old gym a freedom trainer was in a quiet corner. Most never knew how to use it but I got shown a few things then made up my own. It's a weights machine with pulleys and two independent arms that the end of the wires came from. Those arms were adjustable in multi axis. It meant you could mimic the power motion of most sports using upper body movement. For my sport of kayaking I could mimic the stroke of a paddle. I could pull with the upper hand and push with the lower hand against the weight on the stack. It worked the same muscles. Not good for cycling but excellent for upper body and core muscles. Plus you felt it in your legs too if you used it whilst sat on a gym ball. If I could mimic that machine with just weights I'd not need a gym.

So what are your aims?
Title: Re: Health and fitness goals 2018?
Post by: Wowbagger on December 31, 2017, 12:07:46 am
Aim number 1 is still to be breathing in a year's time.
Title: Re: Health and fitness goals 2018?
Post by: Clare on December 31, 2017, 12:21:11 am
To stop coughing.
Title: Re: Health and fitness goals 2018?
Post by: hellymedic on December 31, 2017, 12:22:50 am
Realistically none.
I might try to lose some weight but I'm not overweight, can't take any exercise and like my cakes and chocolates.

I will turn 60 in the middle of the year and expect a birthday card from the NHS, which should be fun  ;D
Hope all that goes OK.

I my MS gets no worse and that my excellent health continues.

I'm lucky really...
Title: Re: Health and fitness goals 2018?
Post by: mike on December 31, 2017, 06:07:01 am
To stop coughing.


+1, and to sleep better. 

and to actually do some training myself rather than spending all my free time coaching others
Title: Re: Health and fitness goals 2018?
Post by: Polar Bear on December 31, 2017, 08:10:07 am
Accidents not withstanding I aim to run a half marathon in late October.   Those who know me will understand the size of the challenge.   
Title: Re: Health and fitness goals 2018?
Post by: mrcharly-YHT on December 31, 2017, 09:55:02 am
Accidents not withstanding I aim to run a half marathon in late October.   Those who know me will understand the size of the challenge.
Sounds good.
I would like to work up to being able to manage to run that distance again. Managed 13km on thurs but knees were a bit sore.

Getting cycling again - feeling comfortable doing 100miles in a day again and being comfortable on the bike for 8 hours at a stretch.
Title: Re: Health and fitness goals 2018?
Post by: De Sisti on December 31, 2017, 10:03:56 am
Get my hip operation out of the way and rehabilitate/recover from it. Start doing circuit training sessions
again. Balance bass practice with cycling (and fit my shift job in too).

Oh, and not worry about my weight. It'll come down naturally when I become active again.

Title: Re: Health and fitness goals 2018?
Post by: Polar Bear on December 31, 2017, 10:41:36 am
2018 is also realistically my last opportunity to do a Dun Run or similar overnighter solo.   I would like to tick it off the list but it isn't a must do.
Title: Re: Health and fitness goals 2018?
Post by: SteveC on December 31, 2017, 01:39:25 pm
I have two, one is a continuation of a good thing which started back in September and the other is a new challenge. Neither are spectacular, but life is going to be even busier than last year and I don't want to set myself up to fail from the outset.
The continuation is that I have returned to using a longer ride into work. It's only 4.4 miles as opposed to 2.9, so not a huge distance, but it does include a serious hill and the little bits all add up. I'd like to keep that as my 'usual' ride for this year.
The new thing is that I would like to run both into and home from work on the same day. The route I use is about 6km (I'm not really sure why I track cycling in miles and running in km but there you go). I've only ever run home so far. MrsC works just round the corner so getting a lift in is fairly easy, but she finishes at 1.00. I would need careful planning about things like breakfast and carrying stuff into work but I'm sure that's all solvable. Has to wait until the light returns though. I wouldn't want to run on those lanes in the dark.
Title: Re: Health and fitness goals 2018?
Post by: chrisbainbridge on December 31, 2017, 02:03:28 pm
After a DNF on LEL, this autumn has been a bit meh so the aim is to start the training again properly.  I have put on 4 lbs since summer so really need to lose about 10lbs to be at my best weight. 

I have agreed that I will stick to 600s from now on (although I may try for a PBP pass next year) so I have BCM which i have helped at but never completed as the major ride for the year.

Like Helly I too am 60 this year although I do not believe it and think the calendars are wrong as I cannot be that old.  I plan on staying in my 50s for at least another 10 years.  So that means more time doing weights and Pilates to keep me fit.
Title: Re: Health and fitness goals 2018?
Post by: TPMB12 on December 31, 2017, 10:38:04 pm
To stop coughing.
So you have a cause for the coughing? I coughed for a year plus and turns out it's asthma. Ventolin prescription later it's sorted.
Title: Re: Health and fitness goals 2018?
Post by: Clare on January 01, 2018, 12:07:45 am
Whooping cough.
Title: Re: Health and fitness goals 2018?
Post by: T42 on January 01, 2018, 09:14:53 am
To reach 2019 still mentally sound and physically undiminished, other than in weight.
Title: Re: Health and fitness goals 2018?
Post by: Ham on January 01, 2018, 09:24:39 am
More a system than a goal, I'm still going to keep looking for the way to stabilise my weight. After having got back to where I am content with said avoirdupois. (Why doesn't that mean "having peas"?)
Title: Re: Health and fitness goals 2018?
Post by: Veloman on January 01, 2018, 09:43:12 am
To reach 2019 still mentally sound and physically undiminished, other than in weight.

+1
Title: Re: Health and fitness goals 2018?
Post by: kyuss on January 06, 2018, 02:08:28 pm
I've kind of lost my way with regards to cycling these past few years. Some of it due to health, some due to location. Recently took a long hard look at the stable of bikes and made some changes to better suit my current situation and goals for the next year.

The mtb is staying because it's fun to play in the hills, and some bikepacking gear will be added as funds allow for goal number one: riding the Capital Trail which is right on my doorstep.

The skinny tyred road bike was great when I was younger and lighter,  but totally unsuitable for putting in the miles now that I'm older and much less fit. In the hopes that actual racing will motivate me more, that's been turned into a similarly unsuitable TT bike for goal number two: a handful of time trials and possibly a short triathlon.

The Pompino fixed gear was a great daily bike for tearing about town, less great in the hilly countryside I'm now in. That's in the process of being replaced with a much more comfortable converted vintage mtb for racking up daily miles. It's being fitted with racks for goal number three: a couple of short tours in the Highlands this summer.
Title: Re: Health and fitness goals 2018?
Post by: crowriver on January 07, 2018, 12:04:09 pm
Cycling for fun has been pretty much on the back burner during 2017 due to work, life, health issues. Utility cycling has been the mainstay. I did get a bit of hillwalking in, which was very enjoyable.

So for 2018, try to keep the hillwalking but start doing more cycling and longer rides when I have time. Also restart a regular exercise regime to help fitness.

Don't know if I'll manage an audax this year, we shall see.

Title: Re: Health and fitness goals 2018?
Post by: Ewan Houzami on January 08, 2018, 01:38:14 am
Finishing my local parkrun in under 22mins. Judging by the amount of base miles I'll have to slog through to achieve that though, the bicycles might only get used when I'm injured!
Title: Re: Health and fitness goals 2018?
Post by: betriBaron on April 04, 2018, 05:36:09 am
For cycling, I use this [https://www.aids4mobility.co.uk/index.php?route=product/product&product_id=4022]pedal machine[/url] and it helped me a lot to train my legs.
Title: Re: Health and fitness goals 2018?
Post by: mrcharly-YHT on April 04, 2018, 08:26:19 am
Starting to ride a bike again. That was a goal for 2017, which due to work demands, utterly failed. I managed to do some level of jogging, but almost zilch cycling.

Title: Re: Health and fitness goals 2018?
Post by: Greenbank on April 04, 2018, 08:32:54 am
Apathy post 2017 marathon and a metatarsal stress fracture in September killed off most of my plans (I only started running again properly in January and I'm easing back into it as I don't want to injure myself).

I've done 2 parkruns in the last 12 months and have lost and put back on the weight (95kg now). So, starting again:-

Goals for next ~13 months (leading up to London Marathon 2019):-

* Get back in to a regular routine (swimming, cycling three times a week, 5-a-side twice a week, 11.5km run commute once a week extended to a HM run commute once a month, intervals once a week when the weight is under 90kg, parkrun, long slow run on Sundays)
* Weight down to under 80kg by Christmas (~37 weeks and ~15kg to lose) and to ~76kg by April 2019 (London Marathon - sub 4:15, possibly sub 4h if I get under 76kg, sub 3:43:00 would be my absolute dream)
* A few HM races over the next year, just to keep the long runs interesting and hopefully see some proper race progression
* Parkrun PB sometime around late October hopefully (PB is 24:24 currently) as the weight comes off. 21:59 as a longer term goal, maybe lower if speed improves lots with weight coming off
* Sub-hour run commute (1h15 last time I did it, 11.6km, 1:05:48 PB)
* 50 parkruns by April next year (currently on 23) including a few volunteering!
* Run all of the paths/tracks on Putney Heath, and when that's done, Wimbledon Common (introduces some nice variation to the long runs, I can get right down to the Southern end at Barham Road in about 6km from home, so should be easy to pick off un-run bits)
* Swim Serpentine 2 mile swim again in September 2018 (really enjoyed that last year despite it being cold!)
* Keeping entering the Ride 100 ballot as I want the London Classics medal (assuming I actually finish the London Marathon in 2019) - would consider charity place if I'm unlucky in the ballot in 2019 (no place this year in the ballot)

(I have a London Marathon place for 2018, thanks to the ballot, but I'll be deferring it due to my foot so that's my place guaranteed for 2019. I'll also be passing on the Brighton Marathon place I have this year which was my backup.)

Standard week (this looks heavy but has worked well for me in the past when I was on the verge of doing an Ironman):-

Daymorningafternoonevening
MonSwim (40m building to 1h20m)Cycle (40km building to at least 60km)afternoon run once a month
TueRun (5k building to 10k, switch to intervals when under 90kg)gentle 15m swim whilst MiniGB has lesson40min 5-a-side plus 6km gentle cycling to/from
Wedrestrestrest
Thu11km cycle commute with heavy bike/bags1h 5-a-side, pub and train home
FriRun commute in (5km building back up to full 10.5k)11km cycle commute with heavy bike again
SatParkrun
SunLong slow run (building up to HM and beyond)

Build up weeks 1,2,3 and then every 4th week have an easier week to help recovery (shorter or easier runs mostly).

Weight goals:
(Starting at ~97kg the other day.)
90kg by August 2018: move Tuesday run to intervals
80kg by Christmas 2018
76kg by April 2019
Title: Re: Health and fitness goals 2018?
Post by: Greenbank on October 14, 2018, 12:55:59 pm
Apathy finally wore off in September 2018 and I finally got started again. Time for an update and add some more goals for 2019.

Goals for next ~13 months (leading up to London Marathon 2019):-

* Get back in to a regular routine (swimming, cycling three times a week, 5-a-side twice a week, 11.5km run commute once a week extended to a HM run commute once a month, intervals once a week when the weight is under 90kg, parkrun, long slow run on Sundays) started...
* Weight down to under 80kg by Christmas (~37 weeks and ~15kg to lose) and to ~76kg by April 2019 (London Marathon - sub 4:15, possibly sub 4h if I get under 76kg, sub 3:43:00 would be my absolute dream) Ha. Weight 96kg now so goals rejigged accordingly
* A few HM races over the next year, just to keep the long runs interesting and hopefully see some proper race progression Entered the Big Half (London) in March and will do some local ones when weight is down
* Parkrun PB sometime around late October hopefully (PB is 24:24 currently) as the weight comes off. 21:59 as a longer term goal, maybe lower if speed improves lots with weight coming off No chance as still 96kg. Probably Mar/Apr time
* Sub-hour run commute (1h15 last time I did it, 11.6km, 1:05:48 PB) Still building up to full run commute - 6km next week
* 50 parkruns by April next year (currently on 23) including a few volunteering! No chance as I haven't done many more in the last few months
* Run all of the paths/tracks on Putney Heath, and when that's done, Wimbledon Common (introduces some nice variation to the long runs, I can get right down to the Southern end at Barham Road in about 6km from home, so should be easy to pick off un-run bits) No progress
* Swim Serpentine 2 mile swim again in September 2018 (really enjoyed that last year despite it being cold!) DONE! 1h14m
* Keeping entering the Ride 100 ballot as I want the London Classics medal (assuming I actually finish the London Marathon in 2019) - would consider charity place if I'm unlucky in the ballot in 2019 (no place this year in the ballot) Ballot entered, find out in Feb

Standard week (this looks heavy but has worked well for me in the past when I was on the verge of doing an Ironman):-

(Monday focus moved to cycling rather than swimming as I need to concentrate on weight loss and cycling does that the best for me. Big Monday swims will come back after the new year.)

Daymorningafternoonevening
MonCycle (up to 100km)...afternoon run once a month
TueRun (5k building to 10k, switch to intervals when under 90kg)gentle 15m swim whilst MiniGB has lesson40min 5-a-side plus 6km gentle cycling to/from
WedEasy 4k-5k Run (Y5/Y6 running club at school)restrest
Thu11km cycle commute with heavy bike/bags1h 5-a-side, pub and train home
FriRun commute in (5km building back up to full 10.5k)11km cycle commute with heavy bike again
SatParkrun
SunLong slow run (building up to HM and beyond)

Build up weeks 1,2,3 and then every 4th week have an easier week to help recovery (shorter or easier runs mostly). Also fits with ~12 week blood donation schedule (that has to be an easy week!)

Weight goals:
(Starting at ~96kg the other day.)
90kg by Christmas 2018: move Tuesday run to intervals, 16 week marathon plan starts
80kg by April 2019
76kg by end of May 2019
See if I can get to 70kg at some point in 2019 if that's where increased running takes me.

Longer term goals:-

March 2019: The Big Half (1h50)
April 2019: London Marathon (3h45)
Summer 2019: Ironman 70.3 possibly
Sep 2019: Swim Serpentine 2 mile swim (possibly the Super 6) - goal: sub 1h for the 2 miles or ~3h for the super 6
Nov 2019: 10k swim 'marathon' at the Olympic pool
2020: Ironman possibly

Would also like to go back and do the Mersey Roads 24h TT with some proper training and aim for 400 miles...
Title: Re: Health and fitness goals 2018?
Post by: mrcharly-YHT on October 14, 2018, 01:17:13 pm
Good goals, Greenbank.

Mine for 2019:

Knee recovery, so I can run and cycle again.

Chin ups - more than 20 reps at a time (last year's goal was managing 40 pushups; I do 60 most mornings now so achieved that one).

Kayaking; paddle a full marathon distance at training pace. So in under 5 hours for me. I never managed to complete a marathon-distance race when I was in my 20s, generally collapsed from exhaustion.
Title: Re: Health and fitness goals 2018?
Post by: simonp on October 14, 2018, 04:29:10 pm
Goals for end of 2018:

Rowing:

- keep my seat in men’s coxed 4
- progress sculling to the point I can train effectively (maintain heart rate above 130-140) in a fine single
- good performance in some head races in the 4
- improve technically

Cycling:
- do some base training over the latter part of the year; FTP at end of the year around 240-250
- ride at least one 200k event between now and end of near (Upper Thames)

General fitness:
- improve form in power lifting moves
- body fat under 15% by Christmas
- weight 80kg or less currently 83kg by Christmas

2019:

- still in coxed 4
- qualify for and ride sub 75h PBP
- race at national level regattas in the 4
- race at a regional regatta in a single and/or a double

Title: Re: Health and fitness goals 2018?
Post by: DrMekon on October 16, 2018, 01:14:34 pm
Weight back down to 71kg (currently 76kg)
Move back up to 3w/kg training on Zwift.
Move up to the fast group in my running club
Move up to running marathon length trail events
Do an SR series
Do a trail ultra

^ manage all that whilst not being obsessive about training (ideally, keeping training below 10hrs a week), making sure my significant other and kids feel like they are vastly important than my fitness goals*, whilst all doing a solid job / trying to get promoted at work.
Title: Re: Health and fitness goals 2018?
Post by: SteveC on October 17, 2018, 06:42:42 pm
I have two, one is a continuation of a good thing which started back in September and the other is a new challenge. Neither are spectacular, but life is going to be even busier than last year and I don't want to set myself up to fail from the outset.
The continuation is that I have returned to using a longer ride into work. It's only 4.4 miles as opposed to 2.9, so not a huge distance, but it does include a serious hill and the little bits all add up. I'd like to keep that as my 'usual' ride for this year.
The new thing is that I would like to run both into and home from work on the same day. The route I use is about 6km (I'm not really sure why I track cycling in miles and running in km but there you go). I've only ever run home so far. MrsC works just round the corner so getting a lift in is fairly easy, but she finishes at 1.00. I would need careful planning about things like breakfast and carrying stuff into work but I'm sure that's all solvable. Has to wait until the light returns though. I wouldn't want to run on those lanes in the dark.
Seeing that other people are reporting back on their progress...
1) Longer ride into work. I have managed this precisely three time so far this year. Sigh
2) Run into and home from work. I have managed this once, which I suppose is what I targeted. I have also run into work once and got a lift at the end of the day. Running in meant MrsC could pick me up from work so we could go straight on to an early evening appointment.
So a success of sorts (very small sorts).
There are, however, still a couple of months left of this year. The running home has to stop when the clocks change and next week is going to be a bit difficult. I'll have to have a campaign on the longer rides though.
Title: Re: Health and fitness goals 2018?
Post by: Greenbank on October 19, 2018, 10:37:50 pm
A very specific goal I have is to get my running VDOT (aka VO2max) up to at least 43 (ideally beyond). I prefer to calculate it from real runs (time/distance) as my Garmin seems to also factor in HR and the watch sees my HR going over 200bpm during a 5-a-side game and thinks I should be able to run at close to that in a race (no chance!). It currently estimates my VO2max at 45, which is utter nonsense.

I like VDOT because you can calculate it for any run using just distance and time. There's nothing subjective to it. You can then factor in weight changes to see what you could achieve.

Anyway, my target VDOT of 43 gives suggested times of:-
* 5K: 22:41
* 10K: 47:04
* HM: 1:44:20
* Mara: 3:36:28

Which fits my goals of a 1:45 HM and a 3:42 Marathon (to get the family marathon record off my eldest brother).

I'm currently only about VDOT 30 at the moment, but 20kg overweight and not running fit as I'm just getting back into it, I'm fine with that. 39.53 was my best a few years ago (5k in 24:24 at 85.8kg)

https://fellrnr.com/wiki/Weight_Loss_and_Performance explains some of it and how if you can lose just fat (and maintain muscle[1]) then you can see estimate how things would improve as fat is lost:-

If I take my figures from a few years ago then I can see how much I'd need to weigh to get a VDOT of 43:-

85.8kg * 39.53 / 43 = 78.9kg.

That's good as my current rate of weight loss (0.6kg/week) just so happens to put me at 79.5kg on the day of the London Marathon which is close enough. There's a long old time between now and then though.

1. When losing weight your body would need less muscle to support the lower body weight, but doing more running would increase muscle mass, hopefully they'd balance out (or even improve in my favour, i.e. instead of losing 20kg of fat and gaining 2kg of muscle for an 18kg overall loss it'd be better for VDOT to lose 22kg of fat and gain 4kg of muscle IYSWIM).
Title: Re: Health and fitness goals 2019?
Post by: Greenbank on January 28, 2019, 02:25:17 pm
Near end of Jan update:

Weight down from 96.15kg to 93.8kg.
Lumpy 10k time down to 1h03m.
Max VDOT: 31.21
Longest run: 11.8km (full run commute)
Up to 6h30m training last week (big weeks push that up to 10h) inc 3h20 of running.

Should be able to restart doing parkrun this weekend too.
Title: Re: Health and fitness goals 2018?
Post by: mrcharly-YHT on January 29, 2019, 02:24:54 pm
Good goals, Greenbank.

Mine for 2019:

Knee recovery, so I can run and cycle again.

Chin ups - more than 20 reps at a time (last year's goal was managing 40 pushups; I do 60 most mornings now so achieved that one).

Kayaking; paddle a full marathon distance at training pace. So in under 5 hours for me. I never managed to complete a marathon-distance race when I was in my 20s, generally collapsed from exhaustion.
Knee is semi-recovered. I was trying some running and managed to do 5-7km at a time at a reasonable pace.
I'm cycling again, but woefully slowly. My cycling muscles have gone!

Kayaking - back to training, 2-3 times a week. Doing well in the interval training; I'm faster than people I couldn't keep up with last year (when I was getting into training). No good at distances yet.

Chin ups; don't have access to a bar. Will have to see if I can rig something up at the farm, there are a couple of barns so it should be possible.
Title: Re: Health and fitness goals 2018?
Post by: hellymedic on January 29, 2019, 11:03:13 pm
Realistically none.
I might try to lose some weight but I'm not overweight, can't take any exercise and like my cakes and chocolates.
I will turn 60 in the middle of the year and expect a birthday card from the NHS, which should be fun  ;D
Hope all that goes OK.
I my MS gets no worse and that my excellent health continues.
I'm lucky really...

I lost a little weight without really trying.
Three sorts of routine health screening were all negative, thankfully.
MS unchanged.

Can't complain.
Title: Re: Health and fitness goals 2018?
Post by: Greenbank on February 06, 2019, 10:53:29 am
* Keeping entering the Ride 100 ballot as I want the London Classics medal (assuming I actually finish the London Marathon in 2019) - would consider charity place if I'm unlucky in the ballot in 2019 (no place this year in the ballot) Ballot entered, find out in Feb

Commiserations mag through the post today.

Assuming I finish the London marathon this year I'll go for a charity place in 2020 if I don't get a ballot place (maybe I'll be "luckier" in the ballot if I just need the Ride 100 to finish my London Classics medal).
Title: Re: Health and fitness goals 2018?
Post by: T42 on February 06, 2019, 03:26:52 pm
Primary goal: stay alive until next year (at least)

Secondary goal: don't fall downstairs in mid-season

:D Weight is 3 kg less than this time last year.
:( Probably lost muscle
Title: Re: Health and fitness goals 2019?
Post by: Greenbank on May 22, 2019, 08:30:46 pm
OK, time to update for 2019/2020.

Fat again (93kg), primary focus is the need to lose weight ( to under 80kg ideally 76kg max).

* Get back in to a regular routine (swimming, cycling three times a week, 5-a-side twice a week, 11.5km run commute once a week extended to a HM run commute once a month, intervals once a week when the weight is under 90kg, parkrun, long slow run on Sundays)
* Weight down to under 80kg by mid-November, 76kg by Jan 1st 2020. Gentler pace of 0.5kg/week with some weeks off.
* A few HM races over the next year, just to keep the long runs interesting and hopefully see some proper race progression
* Parkrun PB sometime around late October hopefully (PB is 24:24 currently) as the weight comes off. 21:59 as a longer term goal, maybe lower if speed improves lots with weight coming off
* Sub-hour run commute (1h15 last time I did it, 11.6km, 1:05:48 PB)
* 50 parkruns by end of year (currently on ~23) including a few more volunteering!
* Run all of the paths/tracks on Putney Heath, and when that's done, Wimbledon Common (introduces some nice variation to the long runs, I can get right down to the Southern end at Barham Road in about 6km from home, so should be easy to pick off un-run bits)
* Veloviewer tile bagging to keep the cycling interesting

Initial focus will be on swimming with running and cycling secondary. Once the big swims are done I'll shift to a more even focus on all three.

Events:-
* Swim Serpentine 6 mile swim in September 2019 (really enjoyed that last year despite it being cold!)
* Marathon Swims 10k swim in November 2019
* Sub 50m 10k in Fulham City-run (November 2019)
* Keeping entering the Ride 100 ballot as I want the London Classics medal (am 2/3 of the way there having done Swim Serpentine 2 mile swim and London Marathon) - might just go for a charity place in 2020
* Spring marathon 2020? (Have entered London ballot again but probably not fussed if I don't get one, could do with a year off marathon training)
* Half-Ironman in 2020? Tempting...

Some specific goals:-

VDOT (links in this post: https://yacf.co.uk/forum/index.php?topic=106308.msg2334854#msg2334854) up to 43 which estimates:-
* 5K: 22:41
* 10K: 47:04
* HM: 1:44:20
* Mara: 3:36:28

They look like good enough target times should I get my weight down.
Title: Re: Health and fitness goals 2018?
Post by: mrcharly-YHT on May 23, 2019, 08:08:05 am
Good goals, Greenbank.

Mine for 2019:

Knee recovery, so I can run and cycle again.

Chin ups - more than 20 reps at a time (last year's goal was managing 40 pushups; I do 60 most mornings now so achieved that one).

Kayaking; paddle a full marathon distance at training pace. So in under 5 hours for me. I never managed to complete a marathon-distance race when I was in my 20s, generally collapsed from exhaustion.
Knee is semi-recovered. I was trying some running and managed to do 5-7km at a time at a reasonable pace.
I'm cycling again, but woefully slowly. My cycling muscles have gone!

Kayaking - back to training, 2-3 times a week. Doing well in the interval training; I'm faster than people I couldn't keep up with last year (when I was getting into training). No good at distances yet.

Chin ups; don't have access to a bar. Will have to see if I can rig something up at the farm, there are a couple of barns so it should be possible.
Hmm, interesting to see how I'm going with this.

I'm cycling regularly, not quickly, but riding, without knee issue. Even able to do squats. Tick that one off the list.

Still no access to chinup bar.

Won my last race, 13km, so I definitely I'm getting better at distance paddling. Not tried further than 25km yet. Training has focussed on being able to sprint at the end of a race; that is how I won my last race, sprinting the last 500m.
Title: Re: Health and fitness goals 2019?
Post by: Greenbank on September 22, 2019, 01:26:58 pm
Another update.

Fat again (93kg), primary focus is the need to lose weight ( to under 80kg ideally 76kg max).

Still fat (95kg) mostly because of bad ankle sprain at the start of August meant no running or 5-a-side since then. Unlikely to be able to start either until November (next Physio appt is 28th October - may get the all clear then to ease back in). I can swim and have got the all clear to do cycling now.

After that the goals will remain to be:-

* Get back in to a regular routine (swimming, cycling three times a week, 5-a-side twice a week, 11.5km run commute once a week extended to a HM run commute once a month, intervals once a week when the weight is under 90kg, parkrun, long slow run on Sundays)
* Weight down to under 80kg by mid-November April 2020, 76kg by Jan 1st June 1st 2020. Gentler pace of 0.5kg/week with some weeks off.
* A few HM races over the next year, just to keep the long runs interesting and hopefully see some proper race progression
* Parkrun PB sometime around late October March 2020 hopefully (PB is 24:24 currently) as the weight comes off. 21:59 as a longer term goal, maybe lower if speed improves lots with weight coming off. Daughter now has Saturday mornings free so I can take her to parkrun regularly
* Sub-hour run commute (1h15 last time I did it, 11.6km, 1:05:48 PB)
* 50 parkruns by May 2020 (currently on ~23) including a few more volunteering!
* Run all of the paths/tracks on Putney Heath, and when that's done, Wimbledon Common (introduces some nice variation to the long runs, I can get right down to the Southern end at Barham Road in about 6km from home, so should be easy to pick off un-run bits)
* Veloviewer tile bagging to keep the cycling interesting

Initial focus will be on swimming with running and cycling secondary. Once the big swims are done I'll shift to a more even focus on all three.

Past events:-
* Swim Serpentine 6 mile swim in September 2019 (really enjoyed that last year despite it being cold!) - Tick - done! 3h41
* Marathon Swims 10k swim in November 2019 - Fail due to chest infection did 1k and bailed
* Sub 50m 10k in Fulham City-run (November 2019) - might not even be back into running by this point due to ankle - Fail - Still no running due to ankle

Future events:-
* Keeping entering the Ride 100 ballot as I want the London Classics medal (am 2/3 of the way there having done Swim Serpentine 2 mile swim and London Marathon) - might just go for a charity place in 2020
* Spring marathon 2020? (No London ballot place, could do with a year off marathon training, will aim for 2021)
* Half-Ironman in 2020? Tempting. Possibly Weymouth 70.3
* Swim Serpentine 2 mile swim in September 2020 - aim for under 1h (PB is 1h10)

Some specific goals:-

VDOT (links in this post: https://yacf.co.uk/forum/index.php?topic=106308.msg2334854#msg2334854) up to 43 which estimates:-
* 5K: 22:41
* 10K: 47:04
* HM: 1:44:20
* Mara: 3:36:28

They look like good enough target times should I get my weight down.
Title: Re: Health and fitness goals 2018?
Post by: simonp on September 22, 2019, 03:44:29 pm
Get FTP > 250W, rowing 5K closer to 19m, 2K closer to 7m, do well in some head races and regattas. Weight under 80kg (currently 82kg).
Title: Re: Health and fitness goals 2018?
Post by: Greenbank on September 22, 2019, 04:44:31 pm
Good point, need an FTP goal.

I'll start off with 3W/kg as a target. At 95kg and my Garmin currently estimating my FTP at about 220W I've got a while to go. With weight down to ~75kg I only need to stay roughly where I am, but I hope to push it up to 3.5W/kg eventually and see how much I'd need to do to see 4W/kg.

Hoping for a Ride London place next year but it clashes with a family event so unlikely to be able to do it even if I did get a place. Will try for 2021 via the ballot or fall back on to a charity place if that fails.
Title: Re: Health and fitness goals 2018?
Post by: Greenbank on October 09, 2019, 02:50:21 pm
No London Marathon place for me in the ballot, which is good as I wouldn't be ready for it anyway.

Time to get fit without having to push myself through marathon training. I can happily run a half marathon every week but going further than ~30k even occasionally takes its toll.
Title: Re: Health and fitness goals 2018?
Post by: simonp on October 09, 2019, 03:10:42 pm
I’ve improved to 3.03W/kg yesterday. And my HRmax is higher than I knew. I hit 199 yesterday.
Title: Re: Health and fitness goals 2018?
Post by: T42 on October 09, 2019, 03:40:17 pm
Interesting.  I don't judge my fitness by W/kg but by average watts/ave bpm.  Tends to be rather sobering at times.
Title: Health and fitness goals 2020
Post by: Greenbank on January 10, 2020, 02:11:44 pm
A new year and seemingly the same old goals as the last few years, this - in and of itself - tells a tale.

Primary goal is to lose weight. Still ~95kg and I want to be 12st (76.2kg) at most, probably more like 70kg if I want to do some proper running. Classic yo-yo weight profile from the last few years. Got down to 83kg whilst training for a marathon, did marathon, marathon sucked all enthusiasm out of me, weight slowly piled back on to 95kg. Another attempt, got down to 83kg again, got out of the routine (summer holidays this time) and weight back up to 95kg.

Audax used to be great for weight loss for me but I don't have the time for it now, weekends are for family time.

So, main goal IS TO BREAK THIS YO-YO WEIGHT CYCLE. GET WEIGHT DOWN AND KEEP IT DOWN.

In order to do this:-
* Finish recovery from jiggered ankle, will be through C25K by mid Feb
* Get back in to a regular routine (swimming two/three times a week, cycling three times a week including one 2h+ ride, 5-a-side twice a week from mid-Feb, running 3 or 4 times a week)
* * Parkrun with MiniGB from mid-February (this will be a recovery run for me as she'll be aiming to get down to somewhere below 30 minutes, currently 40 mins)
* * 11.5km run commute once a week from April (extended to a HM run commute once a month from June)
* Weight down to under 80kg by September 2020 and 76kg by November 2020.
* A few HM races over the next year, just to keep the long runs interesting and hopefully see some proper race progression
* Parkrun PB sometime around July 2020 hopefully (PB is 24:24 currently) as the weight comes off. 21:59 as a longer term goal, maybe lower if speed improves lots with weight coming off.
* Sub-hour run commute (1h15 last time I did it, 11.6km, 1:05:48 PB)
* 50 parkruns by end of 2020 (currently on 25) including a few more volunteering - didn't do a single parkrun in 2019!
* Spin class at the local leisure center once a week - will add a separate intervals session after Easter when I've built up fitness
* Veloviewer tile bagging to keep the cycling interesting once we get to Spring

Future events:-
* Entered the Ride 100 ballot as I want the London Classics medal (am 2/3 of the way there having done Swim Serpentine 2 mile swim and London Marathon) - if not this year then charity place in 2021
* Swim Serpentine 2 mile swim in September 2020 - aim for under 1h (PB is 1h10) (entry not open yet)
* Marathon Swim 10k swim in November 2020 (entered) - finish it this time, had lurgy last time

Had thought of a half Ironman but I'm only entering anything like this (or another marathon) once I've actually got my weight down. It's easy to have good intentions and plans but it's no fun slogging around something like this when too heavy. When properly fit I'd be aiming for sub-6h and then a sub 12h full IM.

Some specific goals:-

Get VDOT (links in this post: https://yacf.co.uk/forum/index.php?topic=106308.msg2334854#msg2334854) up to 43 which estimates:-
* 5K: 22:41
* 10K: 47:04
* HM: 1:44:20
* Mara: 3:36:28 (Family record is 3h43-ish so I'd love to beat this to annoy both my brother and the sister-in-law who has my wife's family record of a similar time)

They look like good enough target times should I get my weight down.

FTP:
* Currently something around 2.3W/kg (222W @ 96kg) but no great surprise given my lack of fitness
* 3W/kg by September 2020 (e.g. 240W @ 80kg)
* 3.5W/kg by December 2020 (~260W @ 75kg).

We'll see how realistic these are as I keep going at the spin classes, doing other riding to support it, and the weight loss.

Swimming:-
* Top the local pool leaderboard each month from February (requires 26-40km a month)
* Swim CSS (equivalent to FTP) to be 1:30/100m (i.e. sub 1h 4km time)
* Sort out technique
* * Use the pull-buoy less
* * Do proper structure training sessions with fins/paddles/floats/etc rather than just bashing out long slow distance swims
* * Sort out bilateral breathing again (being too lazy and breathing every 4 strokes always on the same side - at least alternate sides if sticking to every 4 strokes)
* * Sign up for the "Swim For Tri" coaching at local pool for April-June block

Other:-
* n-2+1 (Colnago and Aravis to be sold, TT bike to come in - prob Planet X Stealth)
* That would leave me with: Commuting bike, Carbon Wilier road bike, Condor Tempo fixed, TT bike
Title: Re: Health and fitness goals 2018?
Post by: Jakob on January 10, 2020, 11:19:03 pm
- Get blood pressure down from the marginal range.Currently around 13x/9x. On a good day it will drop below 130/90.
- Weight to sub-80kgs.
- Win the Canadian national kendo champs. (I'm eligible for the master category this time, so it might actually be a realistic goal!).

Weight loss and increased fitness should take care of #1.  This is also the first time I'm confident about losing weight. Now, I know how!.
Title: Re: Health and fitness goals 2018?
Post by: Butterfly on January 13, 2020, 11:01:05 am

Title: Re: Health and fitness goals 2018?
Post by: hellymedic on January 13, 2020, 04:58:11 pm
I might attempt to lose a little weight. I don't want to be too heavy to be lifted/pushed but my padded rear reduces my chances of getting a pressure sore. I can't/don't turn over in bed a D wants to get a firmer mattress. I'm fine with the current one (pocket springs, firm for him, softer for me, memory foam top) but he's getting back pain for which he blames the bed.

I seldom get much pain, my blood pressure is fine, my BMI <25.

I am lucky, if immobile.
Title: Re: Health and fitness goals 2018?
Post by: Wowbagger on January 13, 2020, 05:29:18 pm
May I suggest to mods that a new thread is started with the necessary posts transferred? It looks a little odd for people's 2018 health and fitness goals still being updated.
Title: Re: Health and fitness goals 2020?
Post by: Greenbank on January 31, 2020, 12:43:56 pm
Monthly progress:-

MonthMax weightMin weightMax VDOTLongest RunSwim DistRun DistCycle DistParkrunsMin Resting HR
Jan 202097.595.6530.016.01km11.2km68.39km121.92km2 (27)49bpm
Feb97.795.4527.915.011.6km21.19km43.5km1 (28)46bpm
Mar9895.1528.895.013.0km31.29km48km0 (28)46bpm
Apr

Goals:
* Weight down to 76kg
* VDOT (https://yacf.co.uk/forum/index.php?topic=106308.msg2334854#msg2334854) up to 43
* Swim dist at least 20km/month On hold due to lockdown
* Longest run up to HM distance each month On hold due to lockdown
* Run dist up to 120km/month Run dist at least 60km a month given lockdown (min 3 x 5km runs per week)
* Parkruns up to 50 On hold due to lockdown
Title: Re: Health and fitness goals 2018?
Post by: Ashaman42 on January 31, 2020, 01:08:15 pm
As long as I exercise tonight (iffy as we're going straight to the pub after work) I'll have managed to exercise every single day this month.

I'm especially pleased as last year I had a nasty cold that prevented the same plan and this year my partner had one but I managed to avoid catching it.
Title: Re: Health and fitness goals 2018?
Post by: mrcharly-YHT on January 31, 2020, 03:29:53 pm
New year, new goals

Club time trial sub 60 (managed 60m 16s last year but I've lost a lot of fitness since then).

Finish in top 3 in a div 5 race.

Marathon distance in sub 4hrs 30m

This is all kayaking of course.
Title: Re: Health and fitness goals 2018?
Post by: sojournermike on January 31, 2020, 08:07:39 pm
With special thanks to Greenbank - I would never have thought of this

Monthly progress:-

Month   Max weight   Min weight   Max VDOT   Longest Run   Swim Dist   Run Dist   Cycle Dist   Parkruns   Min Resting HR
Jan 2020   86.9   95.65   30.01   6.01km   11.2km   68.39km   121.92km   2 (27)   49bpm
Feb                           

Goals:
* Weight down to 76kg
* VDOT up to 43
* Swim dist at least 20km/month
* Longest run up to HM distance each month
* Run dist up to 120km/month
* Parkruns up to 50
Title: Re: Health and fitness goals 2020?
Post by: sojournermike on January 31, 2020, 08:21:42 pm
With thanks to Greenbank

Monthly progress:-

MonthMax weightMin weightMax VDOTLongest RunSwim DistRun DistCycle DistParkrunsMin Resting HR
Jan 202086.9kg81.5kg47ml/min/kg15.6km0km78.0km161.1km246bpm
Feb 202084.3kg81.3kg48ml/min/kg18.7km0km74.0km134.7km048bpm
Mar 202083.2kg79.649ml/min/kg17.2km0km156.7km0km044bpm

Goals:
* Weight down to 75kg
* VDOT over 50
* Long run around Wharfedale c.20 miles
* 5k in 20 mins
* Some nice long bike rides

Jan - happy with the start to the year
Feb - harder, largely due to work challenges - sale of business...
Mar - off bike due to COVID impact on NHS. Building up running and wfh
Title: Re: Health and fitness goals 2018?
Post by: Ashaman42 on January 31, 2020, 08:43:18 pm
Well after stopping off for two pints weightlifting was definitely beyond my will but I managed half an hour on the exercise bike so that's it - I've managed to do something at least everyday so far this year  :thumbsup:
Title: Re: Health and fitness goals 2018?
Post by: DrMekon on February 12, 2020, 09:01:08 am
Weight back down to 71kg (currently 76kg) < failed
Move back up to 3w/kg training on Zwift. < failed
Move up to the fast group in my running club < succeeded, got injured, hence the start of the fails
Move up to running marathon length trail events < see above
Do an SR series < see above
Do a trail ultra < see above

manage all that whilst not being obsessive about training (ideally, keeping training below 10hrs a week) < succeeded
making sure my significant other and kids feel like they are vastly important than my fitness goals* < succeeded
whilst all doing a solid job < succeeded
trying to get promoted at work < failed

Goals this year are about the same, minus the running. Wrecked my hip for months.

Back to 71kg < currently 80kg.
Back to 3 w/kg < currently 2.4
Do a 200, 300 & 400 - will see about a 600.
Get FEV1 back up above 5.5 < currently 5.16 (was 5.76 but I am older now)
Title: Re: Health and fitness goals 2018?
Post by: sojournermike on February 14, 2020, 12:16:47 am
Quote from: DrMekon link=topic=106308.msg2465480#[table
[tr][td]

making sure my significant other and kids feel like they are vastly important than my fitness goals* < succeeded


This is a success in itself!

I'm aiming to ride the Newcastleton and back in a couple of weeks if your around?And may then try to add a 300, 400 and even a 600? I'm still running mind...

Would be good to catch up

Mike[/td][/tr][/table]
Title: Re: Health and fitness goals 2018?
Post by: sojournermike on April 01, 2020, 02:20:58 pm
Updated - steady progress, but in a world of flux I’m afraid
Title: Re: Health and fitness goals 2018?
Post by: Greenbank on April 01, 2020, 02:40:56 pm
Good point, updated mine.

Almost all of my goals are up in the air due to the lockdown but we'll see what can happen.

Weight starting to drop the last few weeks thanks to lockdown so hopefully the max weight for April will not be as high as I've seen before.
Title: Re: Health and fitness goals 2018?
Post by: mrcharly-YHT on April 01, 2020, 04:33:42 pm
New year, new goals

Club time trial sub 60 (managed 60m 16s last year but I've lost a lot of fitness since then).

Finish in top 3 in a div 5 race.

Marathon distance in sub 4hrs 30m

This is all kayaking of course.
Well, given the lockdown, this needs amending. No club time trial, no racing (probably none all summer).

New goals:

Half marathon distance sub 2hrs

Marathon distance in sub 4hrs 20min

1km sprint sub 4min.