Thankfully the weather has been quite ride friendly, otherwise the calorie over load would have likely put my weight loss ambitions in reverse. Strange as it may seem, I am really glad that all my wife’s Christmas goodies are gone and I can get back to eating real food!The last 3 weeks have provided some great ride opportunities with a handful of 4hr rides, and 1 monster 5hr slog that covered 90 miles on the Mountain Bike. That’s a long way to push knobbie tires! I managed to log 750 miles for December, which is more or less a volume of riding that I would like to get comfortable with for the next 3 months. The last 2 weeks have been unstructured endurance miles with no specific workouts… just lots of miles, but it feels good to have been able to rack em up.
For January I’d like to log a similar volume of riding (to December), and also mix in a weekly interval session of 2x20min Sub LT workouts. This is 2 intervals, each 20 minutes in length at an intensity just under Lactate Threshold. Great workouts for improving sustainable power, and that is specifically what I need to work on if I want the numbers to keep climbing.
My weight is 164, which was my goal for Jan 1. I’m loosing 3lbs per month which seems to be a real good pace, hopefully that will have me at 158 by Mar 1. It should be a little easier without the plates of holiday food!
Goal Sept 2012: 155lbs 4.5w/kg
Date....Weight...1hr Power......Power/Weight
1/2.....164..........265w.........3.55w/kg
12/19...165..........265w.........3.53w/kg
12/5....166..........245w.........3.25w/kg
11/28...167..........225w.........2.96w/kg
11/14...169..........225w.........2.93w/kg
11/7....170..........225w.........2.91w/kg
Goal Sept 2012: 155lbs 4.5w/kg
Date....Weight...1hr Power......Power/Weight
1/2.....164..........265w.........3.55w/kg
12/19...165..........265w.........3.53w/kg
12/5....166..........245w.........3.25w/kg
11/28...167..........225w.........2.96w/kg
11/14...169..........225w.........2.93w/kg
11/7....170..........225w.........2.91w/kg
