FTP Too Low

Ok, I got confirmation that I must have the virtual trainer setting off, which made my FTP (Functional Threshold Power) too low because todays spin was waaay too easy. I don’t think I’ll even be sore at all after an hour ride. I might have to do another ramp up test and then launch into the fun I have planned. I’ve plotted out all my trainer-road created workouts into TrainingPeaks, so that I can simply load them to my Garmin. I also plotted out the goals by week, ATP, and by training season. Getting excited!

Baseline FTP

Wow, I knew I was out of shape, but seriously!?

131 FTP

Thank you to Matt B. for the trainerroad month to get me started again.

It took some testing to get my set-up working between all the apps that talk to one another. I am using Cable to connect my ANT+ sensors and turn into a Bluetooth signal that TrainerRoad calculates an estimated Power Wattage. I noticed this would drop rhythmically right before the intensity would step up. I’m wondering how much that affects the overall number. Sooo much cheaper than a $1000 power pedal set up. It’s a tool as long as I stick with it, I’ll get a good sense of where I’m at. Let’s see how much I can do in the next week.

Baseline VO2 MAX

After weeks of working long hours at work, and neglecting carving out time to work out. My coworker could see it was weighing on me and pulled me to the gym during our lunch break. That simple habit of getting away from email, taking a walk, and clearing my head has made all the difference. Well, that and another friend threatening to post politically charged posts on social media for every day I don’t post a workout…

Since that day I’ve checked in every single day this past week, and I intend to continue the trend. Today I popped in for a real workout and did a few miles on the treadmill followed by squats. When I checked my VO2 Max, I was not surprised to see that it has fallen to the bottom. I think I’ll ask Santa for some colored watch bands to pair with my 935 as a constant reminder of what level I’m at.

Here’s to getting a few days in the gym before the band-wagoners spill in by the masses for the first two weeks in January! Plotting out a plan for success in 2020. Slow and steady…as long as it’s 30 seconds faster than Forman…

Back In black

To bed at 7pm, and up at 4:45am.
Sudafed and a green Shake to fight this never-ending respiratory infection.

Back to the DAHLC before the sun’s alarm clock goes off. Treadmill workout with the only goal of putting one foot ahead of the other to regain my strength.

Listening to Bernard Cornwell.

This means war

Turning back the clock means an extra hour to get ahead. I’ll wake up “earlier” to take the lead. All liquid diet today. One day at a time, one week at a time. If I could do it during an ultra, I can do it during a work day. One mile run at an eleven minutes. Nothing spectacular, but it’s the steps to start my day right. Sit-ups as soon as the alarm had me out of bed. Now liquid protein shakes and water times throughout the day.

It's easier to forgive...

“It is easier to forgive an enemy than to forgive a friend.”

— William Blake

Train Insane

“Train insane or remain the same.”

Success & Greatness

“Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.”

Mind vs Body

“Your body can stand almost anything. It’s your mind that you have to convince.”

...Shut up and train.

“No pain, no gain. Shut up and train.”

Of course it’s hard...

Of course it’s hard.

It’s supposed to be hard. It it were easy, everybody would do it. Hard is what makes it great.

On motivation...

“People often say that motivation doesn’t last. Well, neither does bathing - that’s why we recommend it daily.”

— Zig Ziglar

First we make...

“First we make our habits, then our habits make us.”

— Charles C. Noble

80%...

“Eighty percent of success is showing up.”

— Woody Allen

Life is...

“Life is based on perception,
Perception is based on opinion,
Opinion is based on thought,
Thought comes from the mind.
Change your mind , change your life.”

Never judge a book...

“Never judge a book by its movie.”

— J. W. Eagan

A man is...

“A man is but the product of his thoughts; what he thinks, he becomes.”

— Gandhi

It's not that I'm so smart...

“It’s not that I’m so smart, it’s just that I stay with problems longer.”

— Albert Einstein

166 Days

Back on the horse. After a few weeks of sickness and stress, I’ve oscilated a little with the diet. Today is just over 224, taking me in the wrong direction. Time to hit it hard to get to 222 this week. The biggest indicator for me is my bed time. If I’m in at 8:30, I’ll be to sleep by 9pm and up at 5am. Today I woke before my alarm ready to get after it. Bag packed with work clothes and workout gear on, I have my Nutragen shakes prepped for the week for dinner. I’ll do a little running each morning just to get a grip back on the habit. The primary focus is the bed time and ~8 hr sleep. I don’t have a choice now. In a month I’ll start my MBA program and won’t have much of a buffer. If I get the sleep, everything else will fall into place. Secondary goal is to stick to my shakes and trust that they will fulfill my hunger when I’m itching for something and hangry this week. The key with this is to keep hydrated throughout. Timers set and Yeti prepped.

Workout: 1 mil warm up, decline abs, leg press - ladder up to 5 plates (450lb woot!)

195 Days

195 DAYS

0.276 Pounds (969Cal Deficit) a Day

This needs to be my goal. Every day for the next half a year…

With a basal metabolic rate (BMR) of 2,184, my deficit would leave me at 1,215Cal/day.

From Diet alone, this would leave me with about 2 x 350 Cal Shakes (breakfast and dinner) and a sensible 515 Cal Lunch.

Adding workouts, I could replace only these calories with a bar, or protein and carb replacement.

Starting from 240#, I recognize that I’m aiming at a 27% Total Body Weight Loss TBWL. I’m currently at 4% TBWL. 2 pounds is almost 1% TBWL, so each week counts and counts big. Today’s the day. The biggest thing I need to do to ensure that I meet my goal is simply to track. Knowing that taking 2 minutes per day to log this data, I’ll change my habits and awareness. If the investment of 15 minutes a day in logging is my only barrier, it seems like the easiest thing I can do compared to running on a treadmill for an hour to try to burn off that treat from Caribou coffee. Unless it’s a straight-up Americano, Caribou is a waste of $5 and is a 1 hour workout… NOT WORTH IT.

I’ll follow the Nutragen cleanse over the next month and see my results.

Although I’ve used MyFitnessPal in the past, I think I’ll try MyPlate due to the great layout. Here’s a review and nice overview for anyone unfamiliar with these types of apps.