Me on Lap 2 of a 4hr Endurance Cross Country race at Mt Joyce.
If you have been following my posts, you'll know by now that I've allowed myself over 4 years to become a big, fat, slob and have lost my motivation for physical endurance feats. I've scape-goated my return to University to study Physiotherapy as the biggest detractor to my cycling pursuits.
Anyway, no time for regrets. Gotta get back on track.
In this post, I want to carve out a road map on how I think I should return to the sport I love. So without further adieu, here are the details...
My Starting Point:
- Weight: 75.2kg
- BMI: 26.8kg/m2
- Body fat: 18.1kg, 24.1%
- Body fat range: Overfat
- Visceral fat rating: 7.8
The above was measured on a Tanita BC-1000 body composition scale.
- Waist circumference: 93cm
- Mt Coot-Tha climb time: 13min 27sec
My Goals:
Cycling fitness
- My primary goal not to lose as much weight as possible, but to improve my cycling fitness to prepare me for a return to MTB racing.
- My cycling fitness can be measured on a sustained climb. One of the best in Brisbane is Mt Coot-Tha. It is a key Strava segment in my city. I will do a dedicated post about this route in the coming days.
- The simplest measurement will be time to complete the segment. But other important parameters are average heart rate or average power output over the segment - both of which I can measure.
Weightloss
Having said the above, I want to achieve a target weight of 65kg and reduce my body fat to 12% or less.
Return to MTB competition
I want to start racing mountain bikes again by August this year.
My Current Plan:
- Do a training activity 6 days per week. Run, cycle or both.
- Do one training activity before breakfast, in a fasted state.
- Ride a major climb in Brisbane at least 3 times per week OR...
- Complete a ride with at least 400m elevation gain 3 times per week.
- Minimum activity levels of 100km of riding OR 10km of running per week.
- Eat a predominantly wholefoods, plant based diet. I won't be turning into a militant vegan, but when preparing my own meals, I will be eliminating meat and reducing my consumption of processed foods, whilst increasing my intake of fruits & vegetables. Rice, bananas and potatoes will be my staple.
I think these objectives are a realistic starting point, and can be achieved without major adjustments to my lifestyle that will them disruptive. I live next to Mt Coot-Tha, so there are no excuses for not doing those hilly rides.
I will be reviewing and progressing this plan every 2 weeks.
What do you think? Please let me know in the comments.
My return to MTB racing blog series so far...
- Day 1: 2018 re-igniting my passion for mountain bike racing
- Day 2: Where I am now
- Day 3: My road map to returning to MTB racing
75kg is not a bad weight to be coming from. I'm not sure of your height but probably not fat slob.
Your riding goals look awesome for the year, may the force be with you.
My 1 recommendation for weight loss in cycling would be to try and make time to do at least one 3hr ride a week at a low heart rate (zone 2). Keep in that fat burning zone, probably a out 150beats per minute - differs slightly for everyone. Those are really good for weight loss and general fitness.
Keep at it!
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I'm 168cm or about 5'6', so relatively short, so it seems I'm quite heavy for my weight. Thank you for the feedback on my plan and the recommendation. The 3hr ride sounds light a great plan for a Sat/Sunday cruise.
I've just turned 34, so theoretically, my maximum HR is 186. I might need to do an FTP test to see where my Z2 HR is then, or is there a guide?
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There is a general guide. I think Strava even sets your zones up for you when you put in your max heart rate. An FTP test is hell on a bike, I hate those things, but if you get it done then you'll have your power zones calibrated.
Easiest way is to mash it as hard as you can on a hill somewhere and plug your max heart rate into strava and see if it gives you some zones.
I have a mate who turns 40 this year and still has a max heart rate of 195.
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Thanks for the tips. I'll have a look in Strava. 195HR at 40! That's amazing. I don't know if I've ever gotten mine that high, even when I was wearing HR monitors in the past.
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Looks like you've got a great plan! The plant-based part of the plan should help with recovery and staying away from processed food will help keep the weight off!
I'll be happy to follow along!
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Thank you very much @jeremiahsvaren!
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Good luck! I'll be watching on Strava 😎
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Thanks @bananaskin. Give me encouragement. Keep me accountable! :D
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