The past several years have hit me hard. My work load has been higher than ever, travel has increased, kids activities are at an all time high, and we have become far more active in several ministries at our church and it seems every time I have gotten back into some consistency and structure I have struggled with injury. Needless to say, all of this has left me feeling defeated and more and more prone to slack on my activity.
This year I was incredibly motivated in January and February since I got into Unbound gravel after 8 years of signing up for the lottery and not getting accepted. Unfortunately I suffered an injury in March that has taken over 3 months to be able to get back to some light activity.
On some recent 60 minutes rides I ended feeling unfit, overweight and unhealthy and the straw broke the camel’s back. After some serious thought, discussion with family, mentors and coworkers I have made the decision to make 2024 a year of intense focus on my overall health, wellness and fitness.
My goal is different than it has been the majority of my life. I have always been driven to perform at a high level and be fast on a bike. At 41 I am shifting my goal, at least for the short term and want to focus on being a more well rounded athlete. To achieve my goals I am going to utilize the program that I suggest for many athletes. Science of Speed’s nutritionist, Madison, will be helping me improve my diet/nutrition and coach Patrick will be managing my training in order to help me achieve my fitness goals.
Since the inception of SoS we have used #TestItTrainIt because if you measure it, you can improve it. So, off I went for a DexaScan, and immediately followed it up with an Inbody scan from our friends at Peak Human Performance as a more cost effective way of short term tracking. Then it was off to our nutrition department for a resting metabolic rate test (what’s that?) to get my caloric need and then a lactate threshold test to see where I sit.
With data in hand, we came up with the following goals.
– Lose 20lbs of fat mass
– Gain 5lbs of lean mass
– Improve protein intake to
– Increase FTP to 280W
– Cycle 3-4 times/week for a minimum of 1 hour
– Run 1-2 times/week
– Resistance train a minimum of 2 days/week
All of this will be slowly added into my program in the coming weeks since success rate tends to increase if you make small, sustainable changes.
Ultimately, I want to achieve all goals (minuse final FTP) at the 6-month mark, putting me in the month of December. It has taken me years to fall out of routines and good habits and I cannot expect to change them overnight and still maintain them long term.
I hope this inspires and empowers some of you to take a similar action of implementing small changes in your daily routines that can make long lasting improvements in your life.
The past several years have hit me hard. My work load has been higher than ever, travel has increased, kids activities are at an all time high, and we have become far more active in several ministries at our church and it seems every time I have gotten back into some consistency and structure I have struggled with injury. Needless to say, all of this has left me feeling defeated and more and more prone to slack on my activity.
This year I was incredibly motivated in January and February since I got into Unbound gravel after 8 years of signing up for the lottery and not getting accepted. Unfortunately I suffered an injury in March that has taken over 3 months to be able to get back to some light activity.
On some recent 60 minutes rides I ended feeling unfit, overweight and unhealthy and the straw broke the camel’s back. After some serious thought, discussion with family, mentors and coworkers I have made the decision to make 2024 a year of intense focus on my overall health, wellness and fitness.
My goal is different than it has been the majority of my life. I have always been driven to perform at a high level and be fast on a bike. At 41 I am shifting my goal, at least for the short term and want to focus on being a more well rounded athlete. To achieve my goals I am going to utilize the program that I suggest for many athletes. Science of Speed’s nutritionist, Madison, will be helping me improve my diet/nutrition and coach Patrick will be managing my training in order to help me achieve my fitness goals.
Since the inception of SoS we have used #TestItTrainIt because if you measure it, you can improve it. So, off I went for a DexaScan, and immediately followed it up with an Inbody scan from our friends at Peak Human Performance as a more cost effective way of short term tracking. Then it was off to our nutrition department for a resting metabolic rate to get my caloric need and then a lactate threshold test to see where I sit.
With data in hand we came up with the following goals.
– Lose 20lbs of fat mass
– Gain 5lbs of lean mass
– Improve protein intake to
– Increase FTP to 280W
– Cycle 3-4 times/week for a minimum of 1 hour
– Run 1-2 times/week
– Resistance train a minimum of 2 days/week
All of this will be slowly added into my program in the coming weeks as I find it best to make small, sustainable changes and want to achieve all goals at the 6 month mark, putting me in the month of December. It has taken me years to fall out of routines and good habits and I cannot expect to change them overnight and maintain them long term.
I hope this inspires and empowers some of you to take a similar action of implementing small changes in your daily routines that can make long lasting improvements in your life.