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.