I'm not a big fan of long sessions on the rollers. I believe you can get all the work you need done in 40 to 50 mins. Longer than this is time better spent doing more interesting cross training.

I did a longer session today though. Just for the hell of it. Supported by the wonderful Propellerheads. Even my dad likes this one!

Sunday's training:

Rollers: Ride to the music - Propellerheads decksanddrumsandrockandroll

•warm up – build to 150 HR x 10 mins
•150 HR x 75 mins
•warm down x 5 mins

Total: 90 mins

You can't hide!

Oh no! Still you can't imagine lonely!

Saturday's training:

Rollers: Ride to the music - LCD Soundsystem's 45:33

•warm up – build to 150 HR x 10 mins
•150 HR x 40 mins
•warm down x 5 mins

Total: 55 mins

A few years ago I really focussed on weight training in the winter. 3 or 4 sessions a week. Mostly free weights. Reducing the reps. Increasing the load. Serious body building stuff!

This winter I'm looking for a more general strength gain. Trying to focus on all muscle groups. Going heavier gradually but keeping the reps high.

I'm at the maximum weight for the leg press and leg extension machines so I'm thinking of stepping up to free weights next week.

Today I had a free hour, so I made my third visit to the gym this week.

Back on the rollers after a day off yesterday, I did my weekly "intensive" session. Just one a week of these babies!

Compared to last time the heart rate responds better.

At 50 kmph for Snowden, the HR is 155. For Sky Starts Falling it's right up there at 170 HR.

For the criss cross intervals I lock onto 60 kmph / 30 kmph for the on / off interval. Intervals no.5 and no. 6 really hurt!

Spent a few hours this afternoon playing in the snow with Luke.

And some "Setsubun" fun....

Friday's training:

1. Snow shoveling (1 h)

2.Gym – circuit training no.8-

•stepping machine level 20 × 10 mins
•leg press 141 kg x 15 (3 sets)
•back extensions x 25 (3 sets)
•chest press 32 kg x 15, 39 kg x 10 (2 sets)
•leg curl 64 kg x 12, 68 kg x 10 (2 sets)
•latt pull down 36 kg x 12, 41 kg x10 (2 sets)
•rotary torso 27 kg x 20 (3 sets L/R)
•leg extension 68 kg x 12, 73 kg x 12, 77 kg x 12
•shoulder press 23 kg x 10 (3 sets)

•stepping machine level 20 × 10 mins
•stretch

Total: 1h

3. Rollers – ride to the music - Doves

Some cities:

1. "Some Cities" 40 kmph / 3:22
2. "Black and White Town" 45 kmph / 4:15
3. "Almost Forgot Myself" 48 kmph / 4:42
4. "Snowden" 50 kmph / 4:12
5. "The Storm" 52 kmph / 4:52
6. "Walk in Fire" 54 kmph / 5:34
7. "Sky Starts Falling" 56 kmph / 4:11

Last Broadcast:

1. "Words" 140 ~ 170 HR criss cross / 5:42
2. "There Goes the Fear" 140 ~ 170 HR criss cross / 6:54
3. "M62 Song" warm down / 3:48
4. "Where We're Calling From" warm down / 1:24

Total: 45 mins

Thursday's training:

Bicycle 30×2set
Frog Kick (30+Beating10+10)x2set
Bulgarian Squat 12.5kgx(20+Shake10)x2set
One Leg Calf Raise 30×2set
Arnold Press 8kgx21,16
Leg Raise 30×2set
Back Extension 30×2set
Chest Press 59kgx23,12,10,50kgx17
Lat Pull Down 38.5kgx25,16
Lo-Row 61kgx16,15
Leg Press 82kgx21,91kgx22

Total: 50 mins

Cross Trainer 65 mins

My aim for this winter was to swim once a week. These last few weeks I've been twice on Tuesday and Thursday. These swim sessions compliment Monday and Wednesday's strength training very well.

There are so many benefits of swimming. As cardiovascular training goes it's great training for getting oxygen into and then around the body.

Breathing technique too. The all important rhythm of going down and coming up for air ...

Thursday's training:

Swim 25 m x 120 laps (3 km)

Tuesday's training:
Bicycle commuting(15kmx2)
Slow Jogging(80 mins)

These days I've been visiting the gym twice a week on Monday and Wednesday. Each time focussing on a full body workout. Use my time effectively. In and out in about an hour.

I'm gradually increasing the weight on the leg work. A decent warm up, warm down and stretch means I feel fine afterwards.

On the rollers tonight I was in a blizzard. It took a while to warm up, to get the gloves off and get the heart rate up. I used the wonderful Dinosaur Jr to pick me up and get me in the zone.

Later on
I will find you
Not too strong
Not inspired

I've been holding off so long
Can't admit that I was wrong
I've been stung when I've been weak
In the end I disappear.....

Wednesday's training:

1.Gym – circuit training no.7 - a little heavier on the legs

•stepping machine level 20 × 10 mins
•leg press 141 kg x 15 (3 sets)
•back extensions x 25 (3 sets)
•chest press 32 kg x 15 (3 sets)
•leg extension 64 kg x 15 (3 sets)
•shoulder press 18 kg x 12 (3 sets)
•rear delta 23 kg x 12 (3 sets)
•pectoral fly 27 kg x 15 (3 sets)
•leg curl 59 kg x 15 (3 sets)

•stepping machine level 20 × 10 mins
•stretch

Total: 1h

2. Rollers

•warm up – build to 150 HR x 10 mins
•150 HR x 40 mins
•warm down x 5 mins

Total: 55 mins

Monday: rest day

Tuesday's training:

Bicycle 30x2set
Frog Kick (30+Beating10+10)x2set
Bulgarian Squat 10kgx(20+Shake10),(20+Shake20)
Leg Raise 30,30
Back Extension with 3kg Ball 20,26
Arnold Press 6kgx26,7kgx17
Hip Joint Rotation 30x2set
Chest Press 50kgx22,12,21
Lat Pull Down 41kgx23,16,15
One Leg Calf Raise 30x2set
Leg Press 85.5kgx26,94.5kgx13

Total: 55 mins

Stair Master 80 mins(60steps/1min:159W)
Swim 15 mins(crawl)

In Kashiwazaki the one place you can sometimes ride in winter is the coast road. Driving up the coast today was the first time I've seen asphalt in a while!

The coast has had its fare share of snow this year. The wind and snow come straight off the Japan Sea. I certainly wouldn't fancy riding my bike today!

And to swim in that!? You'd have to be crazy!

Indoor training is the way to go!

Tuesday's training:

1.Snow shoveling (30 mins)

2. Swim

25m x 140 laps (3.5 km)

3. Rollers

•warm up – build to 150 HR x 10 mins
•150 HR x 40 mins
•warm down x 5 mins

Total: 55 mins

Some people set their rollers up infront of the TV. Watching the early morning news, TDF stages or the latest sufferfest videos. I have mine in the garage. The wind and snow blowing in my face. Delphic fading in quietly.....

Monday's training:

1.Snow shoveling (30 mins)

2.Gym – circuit training no.6 – focus on legs and upper body

•stepping machine level 20 × 10 mins
•leg press 134 kg x 15 (2 sets), 141 kg x 15
•chest press 32 kg x 15 (3 sets)
•leg curl 54 kg x 15 (2 sets), 59 kg x 15
•lat pull down 32 kg x 15 (2 sets)
•rear delta 23 kg x 10 (3 sets)
•pectoral fly 27 kg x 15 (3 sets)
•leg extension 59 kg x 15 (3 sets)
•stepping machine level 20 × 10 mins
•stretch

Total: 1h

3. Rollers

•warm up – build to 150 HR x 10 mins
•150 HR x 40 mins
•warm down x 5 mins

Total: 55 mins

Friday's training:
slow jogging(115 mins)
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I went to the swimming pool with families on Saturday. I drank with a friend afterwards. I ate and drank too much.

Saturday's training:
Slow Jogging(50 mins)

TRX Lunge 30×2set
TRX Abdminal 30×2set
TRX Hover 35sec.,30sec.
TRX Hip Press 15×2set
TRX Hamstring Runner 20,15
TRX Atomic Push-up 15,15
TRX Chest Press 20×2set
TRX Rowing 30×2set
TRX Y Deltoid 20×2set

Swimming pool
Swim 20 mins(crawl)
Walking 10 mins
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It is a hangover. I only watched a game of professional wrestling on Sunday. The others lay down all the time.

Sunday: rest day
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This music is Flogging Molly - Drunken Lullabies.

I finally put my FSA crankstet to death. I'm not one to go on about bike parts really but the FSA K Force compact crank was the worst purchase I've ever made! The crank arms failed once and looked to be on the way again. Much worse though are the bottom brackets which last only a few months each. The last one was a new BB put into a new frame last September. It's worn out already! Terrible quality!

I'm looking for durability as much as anything, so back to the tried and trusted Shimano. I would have loved the 180 mm Dura Ace compact crankset (Ultegra only come up to 175 mm), but at twice the price of Ultegra it's difficult to justify...

Nice birthday present Shinobu!

Sunday: rest day

Three hours asaren on the snow shoes this morning.

We've had so much snow recently there is a danger of avalanches on the local passes. Best to stay close to home. The snow is plentiful and there's no need to dig the car out!

Cross the street. 500 m or so up Ukawa River. The river is frozen in parts. The poor ducks are congregating on any bit of unfrozen water they can find.

Local houses have over a metre of snow on the roofs and big icicles reaching down.

Pick up the Kenno Rindo. First time to take it from this approach. The climb is longer than I remember. A nice constant and gentle grade keeps the heart rate around the 140 HR mark.

The nice thing about this rindo is that it runs up the spine of a small mountain, so you don't have to worry about avalanches from the side.

There is a lot of snow on the trees though. Many trees are bent across the road under the weight of the snow. Let's hope they make it till spring.

Returning back on the River Ukawa is a real slog. Approaching 3 hours on the clock. The wind. The snow. I'm ready for a hot shower and a beer for breakfast! It is my birthday after all.

In the evening we head to Rakudaya. My home from home when I first came to Japan. In the winter of 2001 I was sat at the bar every night. Back then I'd sing and Hiro would play guitar to the Beatles, the Stones, Hendrix, the Band...

Now I've got a wonderful wife and two wonderful boys in tow.

Still there's chance for a song... It's a wonderful life

Saturday's training:

1. Snow shoe (3h)

2. Snow shoveling (1h 30)

We've had heavy snow every day this week. Last night's snow fall was the heaviest yet. Back breaking work just to dig out a path from the front door.

All the snow has to be put somewhere. Usually around the sides of the house, making some small slides for sledging on.

Mark and Luke enjoy the thrill of sledging. Mum too!

All this early morning snow shoveling takes its toll on dad though. Just don't quite have the energy for the rollers tonight. Cut the session short. I need to keep my energy for more snow play tomorrow!

Thursday's training:

1. Snow shoveling (1h)

2. Rollers 150 HR (45 mins)

1.slow jogging(50 mins)
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2.Gym
Aero Bike 45 mins(90cad.:120W)
Stair Master 45 mins(60steps/1min:159W)
Swim 20 mins(crawl)