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Self-Coaching: Loaded Carries

Self-Coaching: Loaded Carries

Just a quick reminder to myself that loaded carries should be a regular part of my diet.

(Image: this is the cover shot from Dan John's Never Let Go, which is awesome.)

Self-Coaching: Week 6

Self-Coaching: Week 6

(Photo taken June 12, here)

Okay, so how'd I do?

Maintain workout schedule.

Check. Worked out. Stretched. Rode my bike. Stepped up the load on deadlifts, goblet squats, and cable rows.

Bring lunch to work.

Half credit. Two days. Not terrible.

Keep up the commitment to getting leaner.

Check. No deserts.

Overall: A-

Top marks for workouts, eating well. Half a grade down for not bringing lunch as much as I planned.

Goals for Week 7

  • Maintain, focus on perfect form. Let my body adapt to the increased loads.
  • Get more sleep. This week has been rough.

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.


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)

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