Great comeback ride from Lance today. After letting a gap open up within 5k of the summit of the Col du Petit-Saint-Bernard he put the hammer down and bridged up tp Alberto, Andreas and Andy Schleck. Unfortunately Jens Voight augered in on the descent and was taken to a hospital. Pray he has a speedy recovery.

Rainy day here so I logged a few miles on the KK. Ass hurt a bit but was manageable. Rode for 45 minutes @ 17.5 mph avg.

No snacking last night or tonight.

Nice ride

I was a little bummed when I headed out tonight as I had watched the end of stage 15 of the TdF. LA rode pretty well but lost 1:35 to AC and sits in 2nd only 11 seconds ahead of Brad Wiggins. Was hoping for some magic.

I had a decent ride though. Well off from where I was but decent still. Avg 17.3 over 18.9 miles, 170 watts/187 NP. Post ride I had a protein shake and some fruit, nothing else tonight so that's a win.

Great night out tonight, no wind and not hot.

Moving day

Helped Gary and Allison move into their new house in North Schodack. Well organized effort with plenty of help and I was home by 3:30.

Started the day off with a 10 minute walk/run and a few squats and dumbbell presses. Iain decided at the last minute to go for a run and have Emily come along so we hit the MHBP around 7:50. Beautiful evening to do a quick (short) ride. Went 11.75 miles in around 43 minutes. Went at an easy pace out to the turn around (23:00) then hammered home in 20:00. (NP ~190 watts/VI 1.13)

Weigh in this morning was 234, no snacking last night or tonight. 3 in a row. Up too late tonight though.

New goals

So I stepped on the scales this morning at got slapped in the face. I've let my weight creep back up to 235. I can point to several areas where I've gotten lazy that have contributed this, so I'll start my goals there.

Diet: I've gotten bad about late night snacking and binge snacking. This must end. The first thing I did after I had the stent put in was to stop eating anything after 9 pm. I lost weight while I obeyed this rule, so I need to develop some self-control and abide by this.

Diet goals:
[1] No snacking after 9.
[2] No binge snacking ever.
[3] Lose 10 lbs in 30 days.
[4] Reduce caffeine intake.

Workouts:
I've gotten lazy about doing planned cardio and weight training. A good deal of this comes from putting things in my schedule that don't allow training as easily. Because I'm fencing 2x weekly and am often too tired and hungry to workout after class I need to watch my schedule more carefully. A convenient fix is to train in the morning before work but to do it I need to be able to get up earlier and well-rested.

Training:
[4] Get to bed no later than 12
[5] Get at least 30 minutes in before work.

Accountability:
I stopped weighing myself and logging it because I'd get depressed about lack of progress. Going backward is worse.
[6] Resume daily or weekly weigh ins, log results.
[7] Don't get too hung up on numbers.

Detailed planning:
Develop a set of cycling goals (power, time, distance)
Develop a set of lifting goals (prs, aggregates)
Develop a set of running goals(distance, time, speed)
Develop some body mod goals (weight, waist size, BMI)

This is day 2 of yet another new beginning. No snacking last night.

Don't waste time.

I hate starting over from scratch. Looking at my powerfiles I was forced to reconcile the fact that I rode only sporadically last year and finished up the season doing that ride with Thaddeus and Gabe at the battlefield. So now, I'm fat(ter), slow and have no power compared to where I was. Really disappointing after viewing the data from my last good indoor session before that string of bad ones. After going from 20-minute 200 watt intervals to having my leg burn from a 140 watt effort really destroyed my desire to get on the bike.

So I have to learn to keep things in perspective, because there's more at stake here than just wattage.

At least last night I was able to average 16.7 mph over a short haul at the campus and that is at least better than where I used to be and it doesn't feel like too far from 17.5 which would make me feel good.

I guess I should set a couple of goals but I'm going to think about them and start easier. I can break them down into physical and performance-related goals like:

Weight:
20 MIN NP
Time for 20 mile campus ride
Time for out and back loop.

I should also make some behavioral changes like:
Get control of the diet thing again as I've been slack about the late-night snacking.
Get out of the habit of staying up past midnight for no reason, or for relentless gaming.
Get into the habit of getting up before work and doing some kind of workout; treadmill, trainer, weights, heavy bag; bladework.
Get on the scale at least weekly and write down the weight.
Log all workouts but not get too worked up about performance hiccups.

So next time I post here I'll put up some goals and some data.

It's taken me a long time to get motivated to ride this year. Went out with Iain to the bike path so he could get his training miles in (4+) and found that the sections west of SCCC are pretty nice. Power numbers are low but not abysmal. NP for today was 180, 1:02/16.4 mph. Felt pretty good, last 20 minutes were challenging. Needed better fueling, but more important is miles, lots more miles.

Catch up

Last week I was stll a bit unsettled but shot a 352. Tonight was bust-city again, 329.

Equipment issues:

The entire sight assembly fell out of the dovetail after a shot! Guess that might account for some of the up/down crap in the 4 ends or so before the thing dropped. The set screw in the lower elevation adjustment knob backed out and let the detent ball escape, so that sucks. Release was marginally better tonight, maybe. I should try to get a lesson in with the guys at Flying Arrow.Two weeks ago I was down in the lower 330's.

Half to try and remember to keep my right hand "level", metacarpals parallel to the floor, not angled up or down. Hold steady, good sight picture. My current aperture sucks, must replace.
Follow through. Relax the release hand at release.