Sunday, 27 October 2013

5 is the Magic Number


I'm one of these unfortunate people who cannot work towards anything unless I have a specific goal to aim for.  Just coasting along on a meandering path towards something that might or might not be heading towards improvement will generally result in me just not bothering, I am sure that I am not alone in this.

In my procrastination today when deciding if I was going to get up and go for a ride when my alarm went off this morning I  recalled the following quote:

"The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark."
Michelangelo
Although I didn't actually get out of bed (this isn't supposed to be a post about inspiration leading to success you know) I started to think what would make me get out of bed.  An alarm is a trigger to do something, it's not the reason itself, I had no reason to get up and I felt I had better come up with one.. quickly... zzzzzz. Although I promptly dozed off again in my dream state I had an epiphany and the number 5 appeared.

So that settled it, my goal this coming year is to aim for the number 5  ...5 watts per kilo at threshold that is.

Yes, this is a stretch goal for me but that what goals should be all about, stretching you to be the best that you can be and not settling for something that is expected to be achieved.  

Saturday, 19 October 2013

Day 5: Living for the Weekend!

Yes, finally!  The weekend is here.  Damnit.

The weekends are pretty tough at times to make sure you are eating the right foods in the right quantities, if you are anything like me than your weekends lack a bit of structure at times.  This lack of structure can lead you sitting very close to all the food sources you have in your house, it's pretty easy to open that pantry door and scoff down a few things that you shouldn't.

Well, if this is an issue for you the simple solution is just get rid of all those tempting things you have around.  Don't necessarily throw then away but just move them somewhere where you aren't going to be able to passively access.

I increased my hydration over the last couple of days and the body has thanked me for that.  I've now broken into the 60's which always makes me feel a lot happier.  I don't think I'll get out on the road this weekend as I have too many chores around the house to get under control but I will make sure there is a solid ergo session involved somewhere.

My real training hopefully will started in November so I am not too concerned about riding too much just yet.

Current weight: 69.5kg
Goal weight: 65kg
Goal date: March 2014
Start weight: 71kg
Total gain/loss: -1.5kg
FTP: 315w

Friday, 18 October 2013

Day 4: In the Tunnel

My body is now starting to get used to the amount of calories I am providing it and. It is beginning to feel the norm.

It's always nice to get over day 3, it's almost like passing a magic marker that says you are serious about the direction you are traveling down. It's very much like you are walking into a tunnel and you're now ventured in to the point where the light behind you is no longer strong enough and you need to turn on your torch to see forward.  You can still see behind you but the path forward is dark. ...it's that point where you are committing to undertaking the adventure!

The upcoming weekend is what the true test will be.  The weekdays are very structured with a set routine around work. Saturday and Sunday however are not so structured.

Yes, routine and structure are important to being able to develop a habit.

Current weight: 70.1kg
Goal weight: 65kg
Goal date: March 2014
Start weight: 71kg
Total gain/loss: -0.5kg
FTP: 315w

Thursday, 17 October 2013

Day 3: Drink Up!

A change in diet can be stressful for you and your body and one common element neglected is hydration.

Not surprisingly the body works better when you are hydrated so just because you are reducing your food intake don't reduce your liquid intake.  Just to make it very clear, by liquid I mean water.

I've been in a training course all week and haven't been drinking any where near enough water. ...rookie mistake!

Current weight: 70.5kg
Goal weight: 65kg
Goal date: March 2014
Start weight: 71kg
Total gain/loss: -0.5kg
FTP: 315w

Wednesday, 16 October 2013

Day 2: An Apple a Day.

Breakfast has never been something that I have been able to stomach all that well. Actually,  whenI think about it that is not entirely true. I should say that I don't like eating a lot of food as soon as I get up. I went 20 years without eating breakfast as a result.

Eating breakfast is bad for weight loss as you need food in your system after your nightly fast to kick start your metabolism off and get your body out of storage mode, I knew that and I needed a solution.

Two things work against eating breakfast, of course as I just explained that I simply don't like eating when I get up. The other is that I don't have the time in the morning to wait until I feel like eating. After all I have a train to catch and I just get up way too late to mess around with eating. I even have to sacrifice coffee.

After a bit of trial and error I have found grabbing an apple on the way out the door and eating it on my walk to the station works. I am eating something that I like and it doesn't delay me. Perfect.

How much you need to eat for breakfast is a personal thing but for me an apple is fine when I am not going for a training session. Of course I will have a morning snack as well a little later in the morning as an apple on it's own won't get me to lunch without being rather hungry.

Snacks.... these are another topic for another day.

Current weight: 70.5kg
Goal weight: 65kg
Goal date: March 2014
Start weight: 71kg
Total gain/loss: -0.5kg
FTP: 315w
Start w/kg: 4.44w/kg
Goal weight w/kg: 4.85
Current w/kg: 4.44w/kg

Tuesday, 15 October 2013

Day 1: Post Holiday Blowout!

It's fair to say that the end to my racing season was a complete write off.

Firstly, a pretty heavy crash left me with some leg and hip issues that were impacting my training and racing.  The injuries took a long time to settle down and unfortunately left me way behind where I needed to be at.

Secondly, I got the flu. No, not the bad cold that everyone gets and then tells you that they have the flu. If you know what Influenza actually is you wont confuse it with a cold, cough and congestion.  Influenza left me bed ridden for 2 weeks, I battled with a body temperature of 40 for 9 days straight (this was one of the most mind bending experiences I have ever endured). Then I got a really bad cold... great.

Post influenza my fatigue was that still so bad I pulled the pin on my season and instead of racing the UWCT Finals in Trento Italy I left my bike at home and just took a European holiday. Trying to race would have simply been detrimental to my health.

I think I ate every pizza in Italy and pastry in France.... yep the scales told me this morning that I am above 6kg over my race weight.  Oops.

Time to start getting things back into check I guess. 

I intend to blog how I get my body weight down as this is one of the questions that I get asked more than any other... oh and along with why I feel I need to do it.

Quite simply the why is about power to weight and I'll discuss this in due course.

Ok, let's get a few numbers out in the open.

Current weight: 71kg
Goal weight: 65kg
Goal date: March 2014
Start weight: 71kg
Total gain/loss: +6kg
FTP: 315w
Start w/kg: 4.44w/kg
Goal weight w/kg: 4.85
Current w/kg: 4.44w/kg

The trick here is to lose body mass without losing strength. This is not a simple exercise of losing weight but rather an exercise of becoming lean.

Friday, 14 June 2013

One of These Things is Not Like the Others

This is pretty cool. I have no idea if this is legitimate or a "user" inspired and executed paint job.