It’s that
time of year again, the period in January when most folks resolutions begin to
fray and fade away. Long ago, I opted to
set goals rather than resolutions because I felt goals were a better long term
target and thus more achievable.
To date I
have successfully achieved at least one goal that I set for myself that being
to take at least one picture when I’m out on my bike. In doing this I am required to stop and pause
somewhere scenic. Whereas normally I’m
just go, go, go.
The second
goal is in progress currently and that is this blog entry. I would like to be more regular as I train
for and eventually ride Mt. Washington this year. Thus, just like my photograph goal while
riding, this objective is also a long term goal.
Mt. Washington
is of course a multi-layered objective I have set for myself. There is the training, my weight loss and of
course the bike. The former will
hopefully have some upgrades later this spring.
My weight loss is an ongoing process as it does not come off as easily
as put on. And I can state that so far
so good, i.e. the physical signs are there that confirm the scales.
My training
is the one piece that has gotten off to a slower than intended start. As previously stated I had the worst vacation
ever – for me at least. And was unable
to ride for the majority of the time I was off.
I was cognisent enough to keep things in check via what I was putting in
my mouth. And as a result I kept my
weight in line because as Vinnie has said numerous times, exercise is a
terrible way to loose weight – it’s all about diet.
I am
fortunate that my workplace has a fitness center for employees and that it has
all the equipment that I need. Once back
from vacation I began to get back into the swing of my daily workouts. In years past it has been very crowded around
the beginning of January however over the last few years that trend has
disappeared completely.
My workout
routine is really quite simple. During
the late fall/ winter I spend 3 days a week on a treadmill for about 30 minutes
staying completely in zone 2. As we know
zone 2 is where the body burns fat for fuel not glycogen. I may not be running fast, but mileage is not
the goal, time in zone 2 is.
On the days I
run I also do a core work out and stretch.
The core work out comes courtesy of former pro-cyclist, Tom Danielson’s
book Core Advantage. I got this a few years back now and have
slowly made my way through nearly all the various routines. Every few months I go up to the next level or
workout. The amazing thing about his
exercises is that they don’t necessarily feel like anything the day of doing
them, but the next day you feel it! The
series of stretches I perform came courtesy of a chiropractor I saw a few years
back now that got my hips realigned properly and fixed a leg length issues as a
result.
Adding Pure
Vitamin Club Magnesium to the mix has seen my flexibility increase a lot. I can actually get into child’s pose and have
my butt touch my heels!
There was an
episode of the Monday Vinnie Tortorich podcast last year that resulted in me
changing my weight training regimen. I
had been one of those 3 sets of 10 guys pushing massive weight. And be massive I mean 580+lbs on the leg
press. He suggested to someone to try
cutting their weights in half and doubling the sets. I gave it a go and eliminated some redundant
exercises and found a great new weight regimen, which occupies the other 2 days of the week followed by the aforementioned stretching routine.
Anyone that
has ever lifted and then stopped for any period of time only to start up again
knows the feeling of how sore your legs can become. In order to alleviate that to some extent
rather than go full speed ahead I build up incrementally to my 60 reps by
starting with one set of 10, then two sets of 10 and on and on until I reach 60
reps.
On the
weekends if weather allows I try to get out on the road and ride anywhere from
20-40 miles on Saturday & Sunday.
This past weekend I managed a total of around 70 miles, which was
fantastic. The rides are a bit of an ego
crusher in that zone 2 means I have a lower than normal average speed. But as stated earlier it’s not about speed
this time of year, but putting in the hard work for later on.
Should the
weather not allow, which in New England happens a lot, then I am on the
stationary trainer inside for about 90 minutes, which is about all of that I
can take.
The program I
lay out above will get me through April and or late March when I am able to
ride outside a lot more. Last year I was
seeing lots of good results doing zone 2 and sticking to NSNG, but something
tripped me up and here & there I slowly started picking at things that
weren’t NSNG and things stagnated a bit.
I just cannot allow that this year or ever again.
Mt.
Washington won’t be a walk in the park, it’ll be hard and I want to ensure I
have done everything I can do to make it slightly less hard. There are a few events that I plan on using
to help keep me in check. Seeing results
in the mirror or moving down one notch in my belt are all fine and good, but
feeling a result on the bike is an even greater motivator to stick to the plan.
