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Self-Coaching: Take-Aways

Self-Coaching: Take-Aways

What went well?

I think I've finally mentally adapted to the lack of cycling time. My rides are punch-the-clock 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 weekend.


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 time being.

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