GYM & TONEIC

Bury Breeze Ride

Impromptu snap stop with men in uniform!
Impromptu snap stop with some men in uniform!

On Saturday 12 March I led my first Breeze bike ride, in celebration of International Women’s Day. Breeze is a women’s cycling initiative by British Cycling, aimed at encouraging more women to take up cycling for fun! It’s a volunteer led programme, where everyday women (like me) train as Breeze champions and organise free guided bike rides.

This is where I could go off on a corporate tangent… spouting stats and facts about the programme, because I work for British Cycling – but I’ll try my best to give this an outside in view. The reason I decided to become a champion was because I was/am genuinely inspired by all of the women involved in the programme, champions and participants, and the support that they give one another, it’s a sisterhood in every sense of the word. Going out on a bike ride, meeting new people and having a laugh – what’s not to love about that. After sitting behind my desk for 2 years watching them have all the fun, I wanted in on the action!

Back to the bike ride…  5 champions, 9 participants, 10 miles! We did a loop around Bury (my hometown), that was predominantly off-road and pretty easy going. We had 3 pick-up points with champions based at each start point, so women could join in along the way. The ride started at Clarence Park in Walmersley, headed to Burrs Country Park (where we had an impromptu snap stop with some men in uniform), and then down Totty lines to Greenmount for the final pick-up, and back again – a great little route, suitable for all abilities.

Back at Clarence Park we had coffee, cake and a good old chinwag, dished out Breeze goody bags for our participants, and us champions were given a goody bag each for organising the ride in partnership with Bury’s I Will If You Will project.

I thoroughly enjoyed my first taste of Breeze as a champion and Ride Leader, and am looking forward to spending more time on the other side of the desk! #getwomencycling

Sticking my work hat on for just a second, there’s a number of recreational cycling programmes offered by British Cycling for men and women to get involved with, if you’re reading this and wanting to find people and groups to cycle with – find out more here!

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Workouts: WC 25 January

workout log

Here’s my week of workouts. There’s a saying, ‘your fitness is 100% mental, your body won’t go where your mind doesn’t push it‘. I found this to be completely true this week, every session was a slog! I had pressure and stresses going on in my work and personal life that I couldn’t switch off from, despite my best efforts. I worked out, but I didn’t feel on form – it was frustrating knowing I could’ve done more/better.

Monday – gym

Warm-up…

  • Exercise bike 5 mins
  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch

Main…

  • 3 x 10 back squats 17.5kg
  • 3 x 10 Romanian deadlift 17.5kg
  • 3 x 8 abductor 50kg
  • 3 x 8 adductor 50kg
  • 3 x 8 lat pull-down 30kg
  • 3 x 10 chest press dual pully 10kg
  • 3 x 8 bent arm pull over 8kg
  • 2 x 8 leg press / calf raise 60kg
  • 2 x 8 bicep curl barbell 15kg
  • 2 x 8 tricep press 8kg
  • 2 x 10 glute lunges
  • 2 x 10 sumo squats

Cool-down…

  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch
  • Cross trainer 5 mins

Wednesday – gym

Warm-up…

  • Treadmill 5km
  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch

Main…

  • Cross trainer 1km (0.5km lower body only)

3 rounds

  • 15 x ab crunch
  • 15 x ab crunch extended legs
  • 10 x leg raises
  • 10 x flutter kicks
  • 15 x glute bridge
  • 10 x sit-ups medicine ball 5kg
  • 10 x ab rotation medicine ball 5kg
  • 3 x 10 back extensions

Cool-down…

  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch
  • Foam roller

Thursday – Yoga

My first class of 2016; the first of many! Surprising how strenuous it was, made me realise how tight my muscles are, and how inflexible I am. I had major yoga envy – people young and old so much more advanced than me, but I will get there.

It was a great class with a good mix of ages, abilities and almost equal number of men to women, which was good to see.

Instructor and class info: Tamara Yoga

Friday – gym

Warm-up…

  • Exercise bike 5 mins
  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch

Main…

  • 3 x 10 bicep curl barbell 15kg
  • 3 x 10 Romanian deadlift 15kg
  • 3 x 10 leg press / calf raise 60kg
  • 3 x 10 tricep press 9kg
  • 3 x 10 adductor 55kg
  • 3 x 10 abductor 50kg
  • 3 x 10 low row 35kg
  • 3 x 10 chest press 20kg

Cool-down…

  • Dynamic stretches: squat to overhead arm swing, posterior step with overhead reach, standing dynamic pectoral stretch
  • Foam roller

Sunday – home workout

5 rounds

  • 10 x sumo squats
  • 10 x glute lunges
  • 20 x mountain climbers

4 rounds

  • 15 x ab crunch
  • 15 x ab crunch extended legs
  • 10 x leg raises
  • 10 x scissor kicks
  • 15 x glute bridge
  • 10 x sit-ups kettlebell 5kg
  • 20 x ab rotation kettlebell 5kg

Cool down…

  • Stretches
  • Foam roller

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