The next weigh-in is on Friday, I've had a "good" Christmas so I'm not expecting great things.
Happy New Year
Pretty low at the moment!
I've not had a great couple of weeks, bad time of year to be a driving instructor, 6 year anniversary of my dad passing away, dull, boring weather.
Its all taking its toll, which has lead to me being a grumpier git than normal and not the nicest husband or dad.
This in turn has lead to comfort eating, which adds to my woes.
So far this month I've had over 3,000 calories in "snacks" (food eaten between meals).
I felt I was on the way back up till my gout kicked in again which added to the list of reasons not to get out on the bike.
I know if I do go out on the bike that I'll feel loads better.
It will remind me why I'm going to all this effort.
On a positive note, my brother Pete is bringing me a "new" bike after Christmas, and according to him "it's lovely".
I can't wait.
I just hope Hampshire council have got a good budget to repair the roads after I tear them up.
Just writing this has helped me realise how silly my negative thoughts and feelings are. About to hit those roads.
Thanks for reading and your support.
I thought I would share a couple of tips with you so you can learner my experiences.
Firstly, don't ride into 3 foot high concrete posts that have been there for years. See photo.
Secondly make sure your tyres are fully pumped up.
I just pumped the brother in law's tyres from 30psi to 60psi and it made a massive difference to the overall speed.
Thanks to Haribo Joe for this excellent description.
Last week the rear axle of my bike broke half way into a 30 mile ride, luckily the wife was happy to rescue us.
I'm still unsure about what to do about my bike so I borrowed my brother in law's bike today so that I could do some exercise.
It is a mountain bike with fat, spongy tyres and full suspension, so every time I pushed down on the pedals the bike bounced up and down, losing loads of energy.
So not only was it really hard work, I felt sea sick.
When Joe saw me I was bouncing around so much he thought I was Psy doing his dance.
It's probably a good mountain bike, but a terrible road/hybrid bike.
When choosing your bike, make saw you know the type of riding you'll be doing and get advice.
It will save you a lot of time, energy and money.
Just had this months weigh in and only lost 0.5kg.
Start of the year 134kg, now 119kg so I've lost 15kg or 33lbs.
It still moving in the right direction.
It's been too easy to make excuses not to go out cycling and I've felt hungry all the time, a bad combination.
My goal at the start of the year was to lose 12% so my target was 118kg by the end of the year.
The next weigh in is in January and I will be below 118kg.
It doesn't sound like much to lose over 6 weeks but it is Christmas so I'm being realistic.
If you're out cycling at night make sure you can be seen.
You've probably notice some cyclists covered in lights, like a council house at Xmas.
So it worked! You noticed them!
Flashing lights work well because the human eye notices movement better than something constant.
But they're not great if there are no street lights as they don't light up your path.
Wearing reflective clothing will help, don't worry about how you look, just make sure you can be seen.
Try it this evening, just notice which cyclists stand out from the crowd and why, and then try to copy them.
Here's a link to a story about Bradley Wiggins getting knocked off his bike by a van. If it can happen to him.....
This is Rule 60 from the Highway Code so you know the legal requirements.
At night your cycle MUST have white front and red rear lights lit. It MUST also be fitted with a red rear reflector (and amber pedal reflectors, if manufactured after 1/10/85). White front reflectors and spoke reflectors will also help you to be seen. Flashing lights are permitted but it is recommended that cyclists who are riding in areas without street lighting use a steady front lamp.
7 bike rides
9 hours 54 minutes
Here's what I've done so far this year.
Total 1072 miles
Average/month 119 miles
Goal for November
Beat the monthly average of 119 miles
Just been out for a lovely morning ride.
I was thinking about going last night but was also thinking about a nice lie in.
When I woke up it was raining which nearly made up my mind, but 10 minutes later there were blue skies.
Just a quick 9 miles with a short stretch along the coast so some stunning views, and burnt 600 calories, which was nice.
This is one of the organised bike rides I did this year.
It is a nice 35 mile route around Fareham, Gosport, Southsea and Havant, you can start at any of the four start points.
You have to take the Gosport ferry, and you can choose to take the Hayling Island ferry but I never have, because of the queues. Also the route up Hayling Island isn't suitable for skinny tyres.
It is well organised with toilets etc at the four check points, and there are marshals on motor bikes going round the course if you do have any problems.
Be warned, you do go over Portsdown hill, which is a nice challenge. First year I did the ride, it was a surprise.
It is the third year I've done it.
First year I did some training and finished in 3:33.
Last year I really struggled round in 3:48 thanks to a lack of training.
This year my goal was 3:12, which I missed by 1 minute 21.
Bit gutted but I did have to have my bike fixed which took over 10 minutes.
Next year I will break the 3 hour mark.
Have a look on their website for an event near you and start training for it.
Having something to train for is a great way to push and motivate yourself.
These events are nice ones to start with, a nice relaxed atmosphere and not everyone is wearing lycra.
Good to get out this morning, gutted that it will probably be the only ride this week due to other commitments.
It is important to make time for your chosen exercise, mine is cycling, which can become difficult to do during the winter months. But I will find time.
Chose something that will fit in with your life style and enjoy reaching those goals.
No intervals, no thinking about pr's on Strava segments, just a nice afternoon ride.
It was great to just ride for fun on a lovely sunny evening.
Ended up doing a reasonable time and burnt over 1000 calories, makes up for a few cidres I had for Haribo Joe's birthday.
Kept me in the green on MyFitnessPal app.
Just gone over the 1000 mile mark since starting this journey back in February this year.
Really pleased with how I've done and looking forward to the rest of the journey.
(doesn't show on Strava because I wasn't using that app at the start of the year)
Horrible ride in the rain this evening, and it got dark at the end, but burnt over 700 calories so well worth it after a quick shower.
I knew it was the only chance of getting out this week so gutted that it kept raining.
The route I took is a 4.4 mile loop which I do 2 or 3 times depending upon time.
I need to change it slightly for evening rides because a short stretch is narrow without street lights and is a rat run for cars.
I've set up 2 segments on Strava where I go for it, they both take about 2 minutes. This really gets the heart going.
You want to find a route that will take 40 - 60 minutes.
By choosing a loop that takes 20 minutes means that you can easily do a bit extra on a good day while still having a worthwhile ride.
Record your times and keep trying to beat them.
Start slowly, the stamina will build up and before you know it you'll be enjoying nice long rides while losing loads of weight.
If you eat 100 calories a day more than you burn you will put on about 10 lbs in a year. There about 100 calories in an apple.
Doing exercise is great but sorting out your diet is key.
A cup of coffee with sugar and three chocolate biscuits is about 300 calories. To burn this off you will need to cycle for at least half an hour.
I use an app call MyFitnessPal, which makes calorie counting very easy. It really opened my eyes to how bad some foods are, and has helped me make more informed food choices.
One of the biggest shocks was white bread, each slice is about 100 calories.
Here's an example of how bad bread is.
2 homemade bacon and egg muffins and a cappuccino over 800 calories.
2 eggs, 2 bacon, 2 sausages, baked beans, mushrooms and a cappuccino just over 700 calories. A lot more food but less calories.
Don't worry I don't have this everyday or even every weekend but you need to have treats.
Slimming World and Weightwatchers points systems will give you the same feedback, but the app works best for me.
Find what works for you and use it, the weight will drop off when you make some small changes. Go out cycling couple of times a week and you will be hitting your goals.
Just do it! Only you're stopping yourself becoming the person you want to be!
I've got to be responsible and tell you to check with your doctor first. Get them to advise you on a sensible weight loss, probably about 1lb a week. Doesn't sound much but it crept on slowly so the best way is to take if off slowly. It's working for me.
I'll talk more about goal setting soon.
Then get yourself a bike. Don't go mad but do spend some money as you will get the bug and start using it loads. Spending between £200 and £500 will get you a good bike, but get some advice.
Try and find a nice flat route, couple of miles is a nice distance to start with. Take it easy to start with, so that you keep going.
Record your time so that you can keep improving. There are loads of apps that do it for you, I've used Sports Tracker, but have changed to Strava just because a few friends use it.
Go for it, keep going and you will love it.
Let me know how you get on.