Fitness Tips

My Fitness Regime For 2018 | Bicycle Tour Update

You know what is really amazing…? How much can change in a short amount of time. Not all change is always good but you always learn and grow from it. Now before I sound too much like a inspiring quote on a bathroom stall I’m just going to get to the point.

There is another slight change in the bicycle tour. If your making a frustrated sigh and thinking: ‘make up your mind woman!’ – then kindly get in line. I was here first. I shouldn’t be too hard on myself though. I have never done something like this before. Obviously I’m not going to know everything straight of the bat. I’m learning. Now surprisingly enough the latest version of the bicycle tour, the mini tour is still the final draft. That’s how we’re going to do it. I figured that part out. The only part that is now a problem is the time I chose: 18th of May till the 3rd of June. Something came up and we will have to postpone the tour with a few months. I can’t really say when we will finally do the tour as I can’t predict the future. How neat would that be? Predicting the future…if you could predict the future what would you do? Let’s say you can only do it once. You can only choose one thing you want to look into and nothing else what would you choose to look into? Would you check lottery numbers? Would you check how Game of Thrones ends? Would you check when and how you die? So many options. I’m getting slightly of topic but I’m still genuinely curious. I’m not even sure what I would want to predict…It’s a thinker all right.

Okay let me just steer this boat in the right direction before I get too off track like hello what type of super power would you want for the day talk…Whoops nearly did it again! But seriously if you could have any super power that you can possibly think off what would it be?

Back on track in 3…2…1

Because I have no idea when we will finally do the tour I’m just going to plan 2018 as if I’m training or preparing for it. So basically what that means I’m going to continue training on the bicycle every week and when we choose the date we will be ready. However I see an opportunity…because we can’t say when we will do the tour we don’t have to be that drastic about our training, no 250km anytime soon. The new plan and I can say that this will be a constant program for as long as possible; is to bicycle 150km a week for three weeks straight and 50km in the fourth week which is our rest week. So our muscles can recover. It’s easy enough right?

Week 1 – 150km

Week 2 – 150km

Week 3 – 150km

Week 4 – 50km

Week 5 – 150km and etc

Maybe in the later weeks 150km will go up to 200km but again can’t be sure. Oh yeah back to the opportunity I was talking about…because our entire lives won’t revolve around JUST bicycling I can finally incorporate proper strengthening workouts. Finally! For now I’m going to start with one arms and abs workout in the 150km week and two to three strengthening workouts (arms, abs, maybe some legs etc) in the 50km  week. Depends on how our bodies feel and how much time they need to recover. REST DAYS ARE IMPORTANT!

Outside bicycle training and incorporating at least one strengthening workout per week I have two other goals fitness wise for the year 2018. I want to complete a 30day yoga challenge somewhere in the year. It was my goal for 2017 and I never got to it so I definitely want to get it done. Somewhere in the year I’m going to switch over to four weeks of 50km a week with one strengthening workout. It will be my rest and recover month. My 30 day yoga month.

My last fitness related goal for 2018 is to complete 5000km in LISS for the year. In 2017 it was 1000km and I proudly ticked that box and far passed it by August. This year I want to step it up. See how far I can go.

What will count:

  • Running
  • Swimming
  • Walking
  • Bicycling
  • Anything where you move forward and…basically cardio. If I by some reason start playing football (soccer) the km I run in the sport will count.

Yeah that’s about it. 2018 IS GOING TO BE AN AMAZING YEAR!! I want to make new goals, learn new things and push my body in new and exciting ways.

 

Fitness Tips

New Bicycle Training Update| Week 1 – 4

Week 1

The first week following our new bicycle training program couldn’t have gone better. The two of  us nailed the brief and the level of accomplishment after we hit our mark will surely motivate us in the next week. This week our goal was 150km and this is how it went:

Cassandra’s Training Journal                 Onno’s Training Journal

Tuesday: 34km                                             Friday: 30km

Wednesday: 16km                                       Saturday: 60km

Saturday: 50km                                            Sunday: 60km

Sunday: 50km

Cassandra’s thoughts:

The idea of freedom turned out to work really well with me. I loved being able to control when I bicycle and for how long. A quick 20 minute workout went from being bleh to yay that’s 16km I didn’t have 20 minutes ago. On Saturday I sat for 110 minutes and pumped out my 50km but on Sunday I split it up in 30 minute sessions mostly because I was hurting from the day before. Over all I think for the next week I’m going to do smaller sessions more often and pace everything out. Just to see how it goes.

Onno’s thoughts:

I really liked this week of new training, there was little pressure to work every day and instead we got to bike when we want. It did end up biting me in the butt a bit near the weekend, because I hadn’t done anything so far… It was relatively easy to catch up, only some small shouting went on during the Sunday training, just definitely next week I want to do one weekday session to make it easier on the weekends.

Week 2

The second week following the new training program I aced it. Onno not so much. The week got away from him and he basically shot himself in the foot and had bicycle his entire 150km over the weekend. It was hilarious to watch. I would like to say he learned his lesson but give it a few seconds of scrolling.

Cassandra’s Training Journal                    Onno’s Training Journal

Thursday: 45km                                              Saturday: 75km

Friday: 35km                                                    Sunday: 75km

Saturday: 40km

Sunday: 30km

Cassandra’s thoughts:

I did quite well this week. I didn’t leave everything for the weekend which is the main goal if I’m honest. Now let’s keep it up for the next week.

Onno’s thoughts:

I’m surprised I survived this weekend. I promised to do a week training but it proved too much with all the other work I had lying around. It’s no excuse I should be able to find 2 hours during the week to do some simple bicycle training, but it’s what happened. I will have to double down on this promise.

Week 3

We made a little oopsie! The week just got away from us and before we could blink it was Sunday and I had 100km left and Onno had 140km. A distance that just won’t be possible to complete in one day so we accepted our fate and will have to make due. Luckily week 4 was our planned rest week but since we only bicycled on in week 3 the two weeks can take each other’s place.

Cassandra’s Training Journal                    Onno’s Training Journal

Tuesday: 50km                                                Friday: 10km

Week 4

Second try is the charm right? So this week I have 100km to cycle and Onno has 140km. It will be critical to finish it sooner than later as week 5 is 200km and you don’t want to screw yourself over my pushing everything to the weekend.

Cassandra’s Training Journal                    Onno’s Training Journal

Thursday: 30km                                              Saturday: 45km

Saturday: 30km                                               Sunday: 21km

Sunday: 40km                                                  73km left

Cassandra’s thoughts:

Damn now this was a week. It was a lot harder to get it done but willpower is a wonderful thing. That and unlike Onno I don’t have any time to ‘catch’ up as you will. If I don’t complete the goal at end the week with –km left…I shoot myself in the foot. Next week is 200km. 200km is quite a distance on its own. I have to stay strong after all I have three weeks ‘off’ in January while I’m in England.

Onno’s thoughts:

These past 2 weeks my head has not been in the game, however with the new year coming up and Cassandra sharing her new year goals it has reignited my own ambition to strive for more as well. It can’t be too hard and it’s a realistic goal, I just have to commit and make it happen.

***

Oh so Onno has 73km left from this week. He has some time while I’m in England to catch up as you will. So while I enjoy a few days on my lonesome with the dogs, Onno has to bicycle 73km. Insert evil laughter.

 

 

Fitness Tips

Challenge: Sumo Down With 500 Sit Ups In 30 Days (Level 3: Third Wheel)

Do you like a challenge? This is a 30 day challenge where you start with a small amount of sit ups per day and as you get stronger and more dead inside, you push the limits and do even more squats the next day. All the way till you can easily do 500 sit ups.

This is for someone in the third wheel of fitness. So if you’ve been working out for a long time now and really know your way through the gym this is definitely something to space things up for you. It’s a great way to challenge yourself.

Happy Sit Ups! 

500 sit ups 3.png

PS: If you complete or join the challenge use the hashtag #fitcouchpotatochallenge so I can get in touch with you.

Fitness Tips

Challenge: Sumo Down With 150 Sit Ups In 30 Days (Level 2: Middle Child)

Do you like a challenge? This is a 30 day challenge where you start with a small amount of sit ups per day and as you get stronger and more dead inside, you push the limits and do even more squats the next day. All the way till you can easily do 150 sit ups.

This is for the middle child in fitness. So if you’ve been working out for a hot minute and kind of know a thing or a two and just feel like a change than this is definitely something fun for you. It’s a great way to challenge yourself and build your strength.

Happy Sit Ups! 

150 sit ups 2.png

PS: If you complete or join the challenge use the hashtag #fitcouchpotatochallenge so I can get in touch with you.

Fitness Tips

Challenge: Sumo Down With 50 Sit Ups In 30 Days (Level 1: Beginners Luck)

Do you like a challenge? This is a 30 day challenge where you start with a small amount of sit ups per day and as you get stronger and more dead inside, you push the limits and do even more squats the next day. All the way till you can easily do 50 sit ups.

This is for beginners. So if you’re new and just decided to make a change in your life this is definitely something fun for you. It’s a great way to start and build your strength.

Happy Sit Ups! 

50 sit ups 1

PS: If you complete or join the challenge use the hashtag #fitcouchpotatochallenge so I can get in touch with you.

Fitness Tips

I Had My Body Analyzed

I weighed myself over the weekend and although I feel like I’m past the point of where the number on the scale effects me in a negative I hate my body kind of way. This time around it started to make me think. These last few months my body has been going through so much change. I feel like literally overnight I went from 64kg to 68kg. I was about 68kg when I started my bicycle training and almost instantly went up to 70-72kg which I explained as muscle growth but these last few weeks as most of you will know if you read my bicycle training updates I haven’t been that active but my eating habits staid the same. Now normally when I start to slack with my training but I still eat as I normally would I pick up 2kg at most but this time around? No baby I shot up to 76,6kg. Less than 9 days ago I was 72-74kg. Suddenly I’m 76,6kg?  When I write it out like this it kind of makes sense but at the same time I’m still a little baffled. I guess because although I can see I picked up a little fat and lost some muscle I don’t feel like my body changed so much in 9 days. The most logical thing I can think of is that my body is holding onto water and some of my muscles switched over to fat. I’m not expert (well not yet wink, wink) so this is all just guessing work.

Anyway as my body has changed so much I thought this would a be perfect time to take another body composition analyzer test. That and I finally feel in a good mental place to restart my bicycle training. I made a few adjustments because it’s quite clear the old training schedule wasn’t working out for me. I always stumble but once I find a way that works for me then I’m set baby but that’s a story for another blog post.

Alright so below I’m comparing a body composition result that I took just after my arrival here in the Netherlands and before we started our serious bicycle training. It’s a good starting base. Anyway I’m comparing that test with the test I took over the weekend.

body composition test

Okay before I talk about the test here is some graphs with the exact same information. I couldn’t help myself. They’re so fun to make. Scroll along if you don’t share my joy.graph 1

muscle mass

fat

The numbers don’t lie however and it just goes to show how informative this test is. Basically I need to drink more water and eat less candy and I’m set. The lady that helped us stated that I’m kind of healthy but I probably eat too much candy and damn it’s pretty much spot on. I don’t really have a clear goal where I want the numbers to be if I’m honest. As long as I’m in a good place mentally, physically and nutrition wise I’m happy. Although the fat mass can go a bit lower but all in all I’m not upset about the test. I guess it comes with age. I’m making a joke about my metabolic age if that wasn’t clear. Fun fact it’s effected by the amount of water you drank before the test. She could see I only drank 40% of my daily intake around that time and as it was around 2pm I don’t think it’s too bad although I do tend to skip on my water intake but I’m going off track.

I’m very happy with the test and I don’t see myself as being unhealthy and obese (fun fact the second test said I’m on the heavy side. My response? Bite me!) and that’s the important part. I’ve been describing myself as healthy but on the edge for over a year now and you know what? I’m happy with that. Sometimes I eat more candy and cross the bridge and go into the realm of unhealthy and the next week I barely eat any candy and cross into the realm of healthy. Sometimes I’m in perfect balance and others not so much. It’s life you know. Stuff happens that throws me off and the last thing I should do is stress out about it so I’m taking life with stride and just do me.

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If you’re anything like me and half of the code names and extra stuff is like French then here is a link where the company itself explains a few things. Tanita is the machine behind the test if that wasn’t clear. Anyway check this website out. It’s very informative. — https://tanita.eu/tanita-academy/understanding-your-measurements

Fitness Tips

New Bicycle Training Program

The time has arrived for another bicycle tour update where I change stuff and explain in great detail why. So as you all might know I’ve been trying to figure the entire bicycle tour out as it wasn’t nearly as simple as it seemed to be at first glance. To sum it up, at first I had a big long tour but reality didn’t quite match up with it so I changed it to a mini tour. The last hitch up was the bicycle training itself. Now back when I started to plan everything out I made a training program that fits with that tour but for some reason it never occurred to me that I should update the training schedule to fit the new mini tour. It was also quite clear the way I planned the first training program which was basically a day by day detailed program didn’t work for us. That and I didn’t take any proper rest into account. So I’ve learned from my mistakes and I can now say the new and improved training program is a lot better. Okay so here is the idea of how the new training program works. Basically it’s three weeks of training and then one week rest. I also worked in our holiday in January so I feel like this time around it’s bulletproof. So week 1 is 150km, week 2 is 150km, week 3 is 150km and week 4 is rest.

Week 1 is from the 20th to 26th November and the nice thing about this training program is I get to choose when and how much I bicycle in the week. As long as I just reach my goal for the week. It’s that simple. I got the idea from my new year’s resolutions LISS goal that I already completed might I add. It was basically to complete 1000km in LISS for the year. The reason why it worked was I got to control when and how much I did on any given day so it gave me the sense of freedom. Although freedom is kind of a bad term to use. I don’t like starting a day and having the big thing hang over my head. I want to be able to decide hey today I want to bicycle. That’s about it. So although the finish line is shorter I know it will work because well I like the idea of being in control but still getting the job done. Clearly I don’t do well with following a day by day training program. It’s like my mind just flips it a finger and I wing it and in the end fail.

I’m thinking of doing something similar with my strengthening workouts once I incorporate them again, but that I still need to figure out. It just goes to show that every person is different and what might work for me might not work for someone else and the best thing you can do is adapt to it and make the necessarily changes. I’m very excited to see how this new training program will work and I will do the usual four weeks update. Oh and when I figured out the new training program I also found the perfect time to complete the mini tour.

bicycle route website18th May to 3rd June 2018 and it’s about 850km give or take. There is 10 active bicycle days and the rest is explore days. I’m so pleased with myself. I finally feel like I figured most of the tour out. We still need to physically plan what we do on what day and where we will sleep and all that jazz but that’s something for another day.

 

Fitness Tips

Bicycle Training: Week 13 – 16

4 months. If you walk 4,5 hours every day you will arrive in Moscow, Russia form Amsterdam in 4 months. What an useless fact but I don’t have anything else to say in this introduction paragraph so yay fact! Here is another one. Your hair will grow 4 to 6 centimeters in this time too.

week 13

Week 13 was still a week of excuses but by the end of the week our stationary bicycle arrived and we no longer had any excuses. It was time to sit down and get it done.

Sunday: 20,26km

week 14

This week I slowly eased back into training. I didn’t want to push it too much but at the same time I kept up my speed and my goal was 15km as you can see. The real week will start next week where I will push my limit with the distance.

Monday: 15,42km

Tuesday: 16km

Thursday: 15km

Saturday: 16km

week 15

I was getting somewhere as in I was doing longer sessions but not quite getting all of my sessions in. Getting back on the training program after falling off track is turning out to be quite a struggle and even more so balancing life, studies with all of my bicycle sessions is quite difficult. I just need to get my shit together and just get it done. Stop the excuses and just find a way where it works.

Monday: 28,33km

Thursday: 27,48km

Saturday: 15km

week 16

This week I didn’t climb on the bicycle once. It didn’t even occur to me to even try one session. I was just trying to keep my shit together while my mental state was in a bad place. I’m never going to beat myself up about it. Sometimes stuff happens in my life that sucks and the way I deal with it is just trying to get through a day without falling apart. I just tried to stay afloat and somehow concentrate on my studies. My bicycle training was the last thing on my mind. It’s okay not to be okay. It’s okay not to be perfect. I don’t see this week as a failure week or another week full of excuses why I couldn’t get my training in like the weeks before. I see this week as a bad week where my responsibilities were somewhere else because in the end of the day my mental health is just as important to me as my physical and nutritional health is. Sometimes I can’t balance all three. Maybe one day I will figure it but for now. I’m just going to move on and attempt to do better in week 17.

 

Fitness Tips

Challenge: Step Forward With 500 Lunges In 30 Days (Level 3: Third Wheel)

Do you like a challenge? This is a 30 day challenge where you start with a small amount of lunges per day and as you get stronger and more dead inside, you push the limits and do even more lunges the next day. All the way till you can easily do 500 lunges.

This is for someone in the third wheel of fitness. So if you’ve been working out for a long time now and really know your way through the gym this is definitely something to space things up for you. It’s a great way to challenge yourself.

Happy Lunging!

500 lunges 3.png

PS: If you complete or join the challenge use the hashtag #fitcouchpotatochallenge so I can get in touch with you.

Fitness Tips

Challenge: Step Forward With 150 Lunges In 30 Days (Level 2: Middle Luck)

Do you like a challenge? This is a 30 day challenge where you start with a small amount of lunges per day and as you get stronger and more dead inside, you push the limits and do even more lunges the next day. All the way till you can easily do 150 lunges.

This is for the middle child in fitness. So if you’ve been working out for a hot minute and kind of know a thing or a two and just feel like a change than this is definitely something fun for you. It’s a great way to challenge yourself and build your strength.

Happy Lunging!

150 lunges 2.png

PS: If you complete or join the challenge use the hashtag #fitcouchpotatochallenge so I can get in touch with you.