What went well?
I think I've finally mentally adapted to the lack of cycling
time. My rides
workouts, and I'm measuring progress by how I'm doing in the
gym, where training time is less restrictive. (Doing okay at an
Over the Hump race certainly helped with this.)
My workout routine is consistent, and workouts now include basics
I used to neglect, like running, chin-ups/pull-ups, loaded
carries, and stretching.
My lunchtime rides are far higher-quality than they were
eight weeks ago. I'm riding my trail bike more than my road bike,
and my regular loop includes plenty of fire-road-style dirt, which
is a massive upgrade that I'm not sure would have
happened without a conscious decision to seek out better routes.
I raced, and even performed reasonably
well. That was not a simple thing to put together, and I
don't think it would have happened without really focusing on
concrete next steps.
What went badly?
My weight is the same as it was 8 weeks ago. I can see in the
mirror that I'm adding muscle, and I'm noticeably stronger in the
gym, so I'm not too upset. But still, I know that the
single best thing I can do for my fitness is to get my body fat
down around 12%.
Bringing lunch to work will require me to make changes to my
weekly routine. I can't just "try to find something" on weekday
mornings. I've got to shop ahead of time, and do the prep over the
One pattern that emerged is that if I'm not making progress toward
a goal, I need to break it down into smaller pieces that
I can execute.
What's not obvious about this is that a single, all-day,
high-priority task might be one item on the to-do list. "Clean
garage," for instance, might be one item
if I plan to start after breakfast on Saturday morning
and continue until it's completely done. On the other hand, if I
know that I'm only going to have one-hour chunks of time to work
on the garage, then I'm going to break down "Clean Garage" into
30- to 60-minute tasks.
Doing okay in the Over the Hump race quieted my worries that my
on-bike training isn't enough. It gave me the confidence to just
keep my focus on general strength and conditioning work, and on
losing fat. If anything, I know I need to turn up the
intensity in the gym, and if I'm going to tweak any part
of my bike training, it should be to add short, sharp
climbs. (30-60 seconds, as steep as I can find.)
And, honestly, I think the notion of having one or two achievable
weekly goals works really well for me. So I'll keep doing
that. But not with the intensity I have been, and not directed at
fitness or cycling.
For the next couple of weeks, my mental energy needs to be focused
on executing at work. So that's my self-coaching "goal" for the