Cycling

Monday Morning Weigh In

Big week on the bike.

Two long days, two recovery, and a MTB ride.

Still making steady progress.

Taking it week by week. The massive jump was water weight. I lost 9# on my Sunday ride.

I also purchased a Whoop recovery wrist strap and subscription. I believe my problem has always been inadequate recovery so I’m giving this thing a shot. So far it’s been telling me what I already feel. After Sunday’s crushing ride yesterday was a “red” day (take a break). Today is a yellow (do some lighter aerobic work), and tomorrow should be green (do a hard workout) if I play my cards right today.  

I also turned 40 Friday. So that’s fun.

Rough plan for this week is a easy 30-45min ride on the trainer Tuesday. VO2 intervals Wednesday, easy ride Thursday and Friday. Crush myself either Saturday or Sunday with a 4-5 hour ride.

Cycling
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Monday Morning Weigh In

Had a good week last week. Got my power meter pedals installed so I can confirm that my aerobic fitness is terrible. Just got to keep plugging away.

#LastWeekInBike

Mostly just riding along super easy (HR ~130). 

Wednesday I did a VO2 max workout on the trainer. Sufferfest’s “A Very Dark Place”. It’s a simple 5x4min VO2 workout. 

I plan to do that once a week and maybe throw in something like Sufferfest’s “Hell hath no fury” (2x20s) to mix it up.

This does make me wonder if it’s possible to make meaningful aerobic improvements while losing a significant amount of fat weight. Last time I undertook this process in 2015 my aerobic fitness did not change at all.

How’s the weight loss coming? It’s falling off as I planned.

Proceeding as planned.

Next DEXA is October 12th. I should be just into high 160s by then. I am guessing 168 or so.

Cycling
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Monday Morning Weigh In

Monday is here and I’m feeling FLAT.  Still riding slow trying to keep my heart rate under/around 135.  Pulling my 3 year old around in the bike trailer reinforces the slowness.

Diet has been going well. Snacking is mostly gone and I’ve been able to stick to “no eating after dinner”.  Since we eat around 5:00PM (thanks kids!) this gives me a solid 12 hours without food every day.

Starting to play with my indoor training setup. I’ve never been able to “just ride” on an indoor trainer. I always need a structured workout to get through.

Last Week in Cycling

I’ll do a weigh in tomorrow. If i see averages around 175 this week I’ll know I’m still on track.

2018/09/11 Weigh in

Still heading in the right direction!

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Weight Loss

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Monday Morning Weigh-In

Did around 10 hours on the bike last week / weekend. Got a 4.5hour ride in on Sunday and a couple other 2 hour rides at a SUPER slow pace.

I’m attempting to actually follow the MAF approach. For me, at 40 years old and my current shape that means riding around at 135 BPM or lower for hours on end. I’m embarrassingly slow but in all my years of training and stagnation this is the approach I have not tried correctly.  I’ll do a MAF test this week (warm up for 15 mins, ride at 135 BPM for about 30 mins, cool down for 15, record power). By my next DEXA scan in 6 weeks if I’m doing this correctly there should be a nice power improvement at that heart rate.

And now for the pictures.

This is an image of my lifetime graph from my Withings scale. I’ve highlighted my lowest weight at the end of 2015. I only lost .5LB of muscle according to all of my DEXA scans when I lost all that weight.

And here is my last 30 days picture.

Cycling
Fitness
Weight Loss

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