Winter 2009 Baseline Numbers

Ok, so after many months of trying to get myself untracked, I think I have accomplished that. Where to start - I am unfit and I am overweight - both are true statements. Here is the skinny:
I had a body fat test done with Craig at Boulder Muscles Max last week - using calipers - these aren't my favorite ways of measuring body fat but as long as the measuring technique is consistent, I am ok with that. I do prefer a water based test or a DEXA Machine - both of which I've done in the past. Craig measured me at 23% which is a lifetime high, I am sure. The highest I've ever been with a caliper test is 17% or so. With the water based test, I've been as high as 14% and in September I did the Dexa test - and I came in at 18%. I weigh about 174 which is about 6 pounds over race weight. Not really a big deal in terms of pounds, but it's not about the pounds as much as its about what type of pounds they are. When I was very fit - mid 7's for body fat, I had about 11 pounds of body fat. Right now, let's say the body fat is approaching my age! So, lots of fat to lose and lots of muscle to put on.

Speaking of, my weight training sessions have been going awesome. I bumped up again last week on my dead lifts - I'm over 200# now and I am feeling stronger.

I did a CT Step Test last week and my results were good for February. A step test is where you raise the watts every 2 minutes (by 20 watts). I thought I would bottom out at 240 watts, but I managed to make it to 280 watts, which was surprising.

I also did a swim test today which was 15:33 - about 1:33 per 100 - about as slow as I've seen in many years. Going back to 2002, I can't find anything over 14:45, so I have some work to do in the pool.

Running - I'll leave that test to this week. Yesterday I did my hellacious Sanitas, North Cedar Brook run in 1:29.09 - only a minute off my best ever. Quite crazy to see that time, but I was working hard and I feel it today. My legs are sore for sure.

Last week I also rode the PCs twice - once before warm up for the CT Step Test and again before I rode my Tabata intervals - 8x20" as hard as you can, 10" recovery. I averaged just under 300 (299) for the 4 minutes. My 20" efforts averaged around 360 so not a total loss of power. I am giving the credit to the weight training. I'll be on the PCs again today and then I'll hit the 8x20" on/10" off again - hopefully I'll break 300 watts for the 4 minutes. :)

I'll keep updating on my nutrition progress as well as my 2009 fitness - I have a long way to go, but this is actually fun. I haven't been this out of shape before and it's a good challenge to try and get back to 165# and 6:15 a mile off the bike for OLY distance.

Cheers,
Mike
d3multisport.com

Starting Over

In the fall of '08, I had some good momentum on my PCs but I took some time off to mentally get charged up for '09 and some of that involved getting some work done on my legs in the form of PT (physical therapy). Long story short, I was hit by a car in March '08 and finally gave in to needing some work done on my body. With that going on now and my issues getting resolved, I decided it was time to get on the PCs - well today was the day. :) I started out with an 8 mile run at a nice easy pace of 8:30s - then I hit the PCs later in the morning - alternating with standard cranks. I had two CompuTrainers set up in my garage, one with my road bike and PCs and the other with my tri bike and standard cranks. I lasted on the PCs about 2.5 minutes, then I hit the tri bike for 15', then did the PCs for 5 minutes, then the tri bike for 15', then back on the PCs for 7.5 minutes - giving me a total of 45' of riding 1/3 of which was PCs. I forgot to mention about 3 weeks ago, I did do a 90' group trainer ride on the PCs - that was really only an hour worth of pedaling if that - but it was tough and my legs were shot for a few days afterwards. We'll see how my legs feel tomorrow - but my reasoning for alternating with the standard cranks was to spin out the stiffness the PCs usually cause - we'll know more tomorrow.

Back in June, when I first got the PCs I rode 6 minutes the first day and I couldn't even run for 2 days after that. I am hoping for better tomorrow. :) Let's hope so!

My goal is to do all of my outdoor rides after March 1st on my PCs - I know I can ride one hour outside from what I did this summer, but being able to ride 3-4 hour rides would go a long way in helping me get my pedal stroke smoothed out and getting my hamstrings stronger.

Till next time!
Mike