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Self-Coaching: Week 5

Self-Coaching: Week 5

Race on Tuesday Night

Check! I'm grateful to my wife for making this possible. I hadn't realized how much I needed to get out and race again until after it was over. Racing is good for me, both mentally and physically.

Bring my Lunch to Work

Nope. Dismal failure. Zero homemade lunches this week.

Maintain workout schedule.

Mostly. Tuesday's race meant I rested on Monday, and I was time-crunched on Wednesday and only had time for some pull-downs & chin-ups in the gym. But I did my ride on Thursday, got back in the gym on Friday, but it looks like the weekend might be busy, so I'm expecting that Friday will be my one full gym session this week.

Step up to flutter kicks & cable chops.

Half credit on this one, since I only did one workout.

Skip the cookies.

Check. Back on the wagon this week.

Overall: B-

Half a grade for the missing gym session, and a full grade for slacking on bringing lunch from home.

Goals for Week 6

  • All my usual metrics, especially bringing lunch from home.
  • Swap planks & rotator cuff extensions for for flutter kicks & cable chops, and add 10-20# to my deadlift.
  • Eat a high-protein breakfast & drink all coffee black.
  • Think less about this stuff. I really want to get into a state where this is all just routine.

Self-Coaching: Week 4

Self-Coaching: Week 4

(Note: this is for the week prior to Tuesday's Over the Hump race, even though I'm posting afterward.)

Maintain rhythm with gym workouts & rides.

Check.

Swap Planks for Flutter Kicks or Cable Chops

Nope. Did the same as last week.

Keep up the commitment to getting leaner.

Nope. Terrible. Ate cookies, plenty of desserts, etc.

Bring my lunch to work.

Nope. Just one day in five. Not good.

Overall: C-

Solid work maintaining my workout schedule, but points off for not stepping up the intensity, and for eating pretty badly.

Weigh-In: 183#

Not thrilled, but not exactly surprised.

Goals for Week 5:

  • Maintain workout schedule.
  • Step up to flutter kicks instead of planks.
  • Skip the cookies.

Over the Hump

The other riders clued me in at the lineup: the course was different from last week. Three laps, not two, and no big climb. I wasn't sure what to do about that, so I just went with my goal of starting strong and hanging with the lead pack as long as I could.

Results (DMG copy)

Over the Hump (Intermediate, 8/15/2017)

continued

Race Prep

I'm not training because I'm trying to do well in this race. It's kind of the other way around. I'm racing so that I have the motivation to stay focused on training.

So I'm not expecting much. But I just can't help myself. I like having some goals. That's kind of the fun part for me.

Digging into past race results and a bit of Strava stalking turned up plenty of good info. So I have a couple of goals.

  • Line up early, start strong, and hang with the lead pack as long as I can.
  • The race takes shape on the one and only climb. Give it all I've got.
  • Don't finish last.
  • Keep my head in the game, and have fun.

That's it. Nothing left to do but rest up and make sure the rest of my life is on track. This'll take care of itself.

OtH Intermediate Course

Stop Silicone Grips from Slipping

Stop Silicone Grips from Slipping

Short Answer: I put a loose "candy cane" spiral of electrical tape on my bars, under the grips.

Long Answer:

A few weeks ago, I got tired of my ESI grips slipping on my bars and went looking for a solution.

This post said that putting stickers under the grips fixed the problem. Intriguing. But I like things tidy, so I went with a spiral of electrical tape instead. It's only been a few rides, but so far that's done the trick. Zero slippage.

Once my ESI grips wear out, I plan to switch to RedMonkey Kärv(xt) grips. I should get zero slippage, a comfortable grip, and RedMonkey supports local racing. Nice!

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