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Self-Coaching: Week 4

Self-Coaching: Week 4

(Note: this is for the week prior to Tuesday's Over the Hump race, even though I'm posting afterward.)

Maintain rhythm with gym workouts & rides.


Swap Planks for Flutter Kicks or Cable Chops

Nope. Did the same as last week.

Keep up the commitment to getting leaner.

Nope. Terrible. Ate cookies, plenty of desserts, etc.

Bring my lunch to work.

Nope. Just one day in five. Not good.

Overall: C-

Solid work maintaining my workout schedule, but points off for not stepping up the intensity, and for eating pretty badly.

Weigh-In: 183#

Not thrilled, but not exactly surprised.

Goals for Week 5:

  • Maintain workout schedule.
  • Step up to flutter kicks instead of planks.
  • Skip the cookies.

Over the Hump

The other riders clued me in at the lineup: the course was different from last week. Three laps, not two, and no big climb. I wasn't sure what to do about that, so I just went with my goal of starting strong and hanging with the lead pack as long as I could.

Results (DMG copy)

Over the Hump (Intermediate, 8/15/2017)


Race Prep

I'm not training because I'm trying to do well in this race. It's kind of the other way around. I'm racing so that I have the motivation to stay focused on training.

So I'm not expecting much. But I just can't help myself. I like having some goals. That's kind of the fun part for me.

Digging into past race results and a bit of Strava stalking turned up plenty of good info. So I have a couple of goals.

  • Line up early, start strong, and hang with the lead pack as long as I can.
  • The race takes shape on the one and only climb. Give it all I've got.
  • Don't finish last.
  • Keep my head in the game, and have fun.

That's it. Nothing left to do but rest up and make sure the rest of my life is on track. This'll take care of itself.

OtH Intermediate Course

Stop Silicone Grips from Slipping

Stop Silicone Grips from Slipping

Short Answer: I put a loose "candy cane" spiral of electrical tape on my bars, under the grips.

Long Answer:

A few weeks ago, I got tired of my ESI grips slipping on my bars and went looking for a solution.

This post said that putting stickers under the grips fixed the problem. Intriguing. But I like things tidy, so I went with a spiral of electrical tape instead. It's only been a few rides, but so far that's done the trick. Zero slippage.

Once my ESI grips wear out, I plan to switch to RedMonkey Kärv(xt) grips. I should get zero slippage, a comfortable grip, and RedMonkey supports local racing. Nice!

Self-Coaching: Week 3

Self-Coaching: Week 3

This week's goals: same as last week's goals.

Maintain rhythm with gym workouts & rides.

Check. Three rides, two gym workouts (with stretching), deadlifts at home. The extra attention to form and stretching is paying off. Deeper goblet squats, steadier, more powerful deadlifts.

Keep up the commitment to getting leaner.

Check. Still good. (I had doughnuts for my birthday, but did an extra lunchtime ride.) My silly screen saver continues to do an amazing job keeping me on track.

Bring my lunch to work.

I did just-okay this week. Brought my lunch 2 days out of 5, and my goal is 3.

Overall: A-

Top marks for working out, half a grade down for not hitting my goal bringing lunch to work.

Weigh-In: 182.0#

Basically flat, but this was my birthday week, so there were doughnuts and cake and ice cream involved. So for this week, we're calling "no change" a win.

Goals for Next Week:

I've been doing planks for a few weeks now, and it's time to step it up. I'm going to experiment with either flutter kicks or cable wood chops next week.

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