This morning my resting heart rate (RHR) was 31 beats per minute (BPM). This signals that after 3 days of rest, I have recovered. I certainly feel recovered. I have fewer aches and pains, and the legs are lighter feeling.
I know it is controversial whether RHR is an accurate indicator of recovery. There is no conclusive evidence apparently. Some suggest better ways to monitor recovery include the quality of your sleep, and your general feeling of well being. For me, how fatigued I may feel, or how much sleep I get, are too subjective. At least RHR can be quantified. I have noticed over the last 3 days, my RHR has progressively decreased. Together with the way I’m feeling, RHR is a reliable measure of recovery. At least for me.
I’m ready to resume training.
My goals for February are simple.
1 – Increase my FTP by 5%.
2 – Lose 5 pounds.
What’s the plan?
I will return to a monthly training block with 3 weeks on, and 1 week off. And, I will continue to ride, strength train, and walk for ~20 hours per week, or 3-4 days, with 1-2 rest days per week.
I’ll start with an FTP test. I don’t expect it will be much different than the last one. I have done few HIIT or interval workouts the past few months.
Then I will complete FulGaz’s “Keen FTP Program“, and expect to finish it in 6-8 weeks, doing 2-3 interval sessions each week. Each of the progressive workouts will be based on my recorded FTP.
On the other days of the week, I will do 2-3 smart trainer sessions ranging in length from 30-45 minutes, varying the intensity of each for a total of 60-90 minutes.
Between each of these trainer sessions, I will complete a 20-30 minute focused strength training workout, progressively increasing the volume or intensity each week of the block. All I plan to change is to include a few additional plank and bridge variations. Otherwise, the circuits I do for core, arms, chest, back, and shoulders will remain the same.
WEIGHT LOSS PLAN
I don’t need to change much to lose 5 pounds.
I am vegan (mostly), and already have a healthy. natural diet eating a lot of fruit, and vegetables. Also, I advocate intermittent fasting. For several years now, I have been on a 16/8 hour regimen, often training in the morning fully fasted. All I need to do is cut out second helpings at dinner, and late night snacks. I have started having a piece of bread with peanut butter at night for some reason. I don’t need it.
The only way to lose weight is to maintain a calorie deficit diet.
Training plans need to be simple, and easy to follow. Otherwise, it is too easy to lose focus, and motivation. This plan is simple. It has just 2 realistic goals, and few changes to what I am already doing. Does that mean I am not reaching high enough. I don’t think so. The key is to take small steps, train consistently, and make steady progress.
I’ll report back here in a month.