Claire Steels is a professional duathlete and has a World Champion title to her name. She gives Sundried a snapshot of a training session along with all the stats and data so you can see what it's really like to train as a pro.
2 x (10 x 10 seconds effort : 50 seconds recovery)
The majority of the training I have done on the bike is for TT (time trial) type efforts, however as I am looking to move into road racing I need to develop a bit more explosive power.
This sessions was aimed at developing such power and improving my sprint speed.
Short, sharp efforts with a longer recovery sounds okay, but by the end of the set the 50 seconds recovery feels far too short!
I did this session on the Wattbike and then uploaded the data to Strava.
The screenshots attached show my speed, heart rate and then the last shot shows speed, heart rate, power and cadence.
Speed, power and cadence are fairly consistent across all of the efforts, although they drop a little towards the end. Heart rate spikes for each of the efforts but also gradually increases across the whole session.
I find sessions like this challenging and frustrating but in a strange way it means I enjoy them more! Weird I know!
“Celebrate being overweight? Have I read that right?”
Yes, indeed you have. It is not every day when you can celebrate being overweight. In fact, you may not think it is ever appropriate. But you would if, like 61.7% of adults in the UK, you started with a BMI classified as obese.
Recruit X was part of that statistic. On November 15th 2015 he had a dangerously high visceral fat level of 14. That level of fat around your organs can cause a multitude of health complications, from diabetes to liver dysfunction. Recruit X also weighed 106.8 kg, classing his BMI as obese.
Recruit X decided it was time to make a change. With the help of Sundried and a dedicated attitude towards his new fitness regime, in just over 4 weeks, we are celebrating. Recruit X moved out of the obese BMI bracket to the overweight bracket.
That’s not to say it was an easy journey. Credit where credit's due, when we started just over 4 weeks ago, Recruit X found it a struggle to run 2km. He suffered from very laboured breathing and had to slow down continuously, but he did not give up. A challenge was set 1 month from starting off the Cliff Lift Steps in Southend. (If you are in Southend the Cliff Lift Steps is a great challenge). 10 Flights until freedom, it’s a tough route to climb; we knew an increase in effort was required. Recruit X gave it all he’d got
So just after 4 weeks, Recruit X had lost 10kg, moved down an entire BMI bracket, knocked his visceral fat from 14 to 11, and started to find his training easier. Everything is looking up (or down depending on how you look at it!).
Unfortunately we have chucked Christmas into the mix and the next run will determine how many steps backwards we are looking at, but we like a challenge!