THURSDAY; 4:30 AM
CYCLING: Indoor Rollers: 55 minutes total; 20 minute warm-up then 10 x 1 minute cadence 105-110 with 1 minute recovery at 85+ cadence. 10 minutes cool down.
Today is the end of the first week of my new body composition goal – 11% by end of May. I’ve eliminated all simple carbs and reduced complex carbs considerably. The biggest impact will be cutting back on carbs and overall food volume following workouts. I will have to increase protein intake.
My weight over the past 18 months has averaged 180 lbs at 20% body fat. Since December I’ve hovered between 185 – 190 lbs at 20-25%. Yesterday, I saw 179 for the first time in several months. Body fat is down to about 20%. Based on previous experience at this rate I will be at 175-177 in the next 3-4 weeks. My weight will fluctuate 2-5 lbs at times due to water gain/loss. My body fat will drop fairly markedly until I get to 13%. 10%-11% body fat is a reasonable expectation by the end of May. Once I get to 10%, each percentage after that will come off very slowly. I will be under 10% by August. The last time I was 10% I still had room to improve my diet. Instead I let up and got off track within a few months.
I haven’t journaled all my training this month. I’ve had about 12 training sessions this month and plan to do another 5. Next month I will do 20 sessions. Intensity will pick up in April once track racing begins.