I have been remiss. I have not written a post for a week.
For one thing, I am not nearly as inspired when I am not out on the bike. This colder, wetter weather keeps me inside on the spinning bike most days. And, I have been busy starting a work related blog. You can see I am not cycling enough.
I was disappointed not to have lost weight last week. It felt like I might have. I exercised more and, harder than in previous weeks. And, my diet didn’t change. You would think that would result in weight loss.
What am I going to do about it?
I need to make some changes. Shake things up.
One thing I have noticed, I workout in the afternoon this time of year and arrive home several hours before dinner. And, when I get home, I am hungry. So, I eat. I have a healthy snack. Hmmm. I didn’t realize I was doing this. Extra calories. In the warmer weather, I cycle more and arrive home shortly before meal time.
Maybe these extra pre-dinner calories are enough to keep the weight on. This is something to change.
The first hour following a workout is key. That is the time to replenish the fluids and nourish the muscles. This quickens recovery so that you can train harder and more frequently. I know this. I do this properly after long rides. But since adopting this new late afternoon schedule, I have neglected this key step. This is something else to change.
This is what I am going to do –
- I have taken my Vega electrolyte and recovery powders to the club so that I have them for indoor spinning workouts. I sweat a lot indoors. More than usual. I didn’t think I would need it for workouts under an hour but I sweat more indoors than I do on a 3 hour ride outside.
- Afterward, I like to relax in the steam room. Instead, of drinking water, I will mix the Recovery powder with water and sip on it as I relax in the steam room.
- I’ll push myself away from the table after the first serving. Seconds are not necessary.
- And lastly, I will take a few extra pieces of fruit to snack on throughout the day and after the workout.
I’ll see if this makes a difference.
I am 4 weeks into an 8 week workout scheduled designed to get me into “Excellent” condition. I have already noticed a difference. The workouts are getting harder and yet I can complete them ahead of the prescribed time. I am able to maintain a higher average heart rate than my “coach-on-the-wrist” is recommending.
The spinning workouts are more taxing than I have ever completed previously. Every workout is like a 10-15 km climb with grades ranging from 5-8 %. I get 1-2 rest days per week but there is never an “Easy” day. I am working for 35-55 minutes (not including a warm up and cool down) in the aerobic or anaerobic ranges.
Despite not losing any weight, I am certainly stronger and, because I am climbing most of the time, I notice I am pedalling more in circles all of the time.
Four more weeks and I’ll be “excellent” and ready to get outside more.
Good luck man, look forward to reading about how it’s going.
Reblogged this on DR. MARTHA ANDREA CASTRO NORIEGA, MD, UEBD, CMT and commented:
Wednesday, a day to re-blog WordPress greatest posts of the week #09
Thanks for the re-blog.