My buddy Paul Jesse posted the following on facebook a couple days ago.
“Something to keep in mind if you haven’t voted yet, and every day really.
You don’t matter.
Your thoughts and opinions don’t matter. What you want doesn’t matter. You’re given this life and it’s over incredibly quickly. In the grand picture we are less than a speck of dust. We will all be forgotten much more quickly than we are willing to imagine.
The best case scenario is getting the chance to have a positive impact on those we encounter and make someone else’s life a little better while we are here. Do something to leave this place better than when we got here for those that come after us.
If everyone approached their vote, and daily life, with this realization imagine how much of a difference we could make.
You don’t matter, but your actions do.”
Just think about this a let is sink in…
With politics aside, the idea of getting over ourselves and doing something to help others is something everyone needs a subtle reminder of every now and again. Here is yours. 🙂
I finished up my first week of my Active Offseason training program. W00t w00t. I am really liking Zwift and my Wahoo Kickr Snap smart trainer thus far.
I have had some trouble with the companion app connecting to Zwift but I think its because I have crappy internet, not because of their app. One of the biggest things I like about it is that the environment is very controlled and I can control what zones I am training. For example, Last night was an endurance ride, riding outside it would have been very hard to keep in that endurance zone. Riding on the trainer w/ Zwift I was in the endurance zone for 95% of the workout, over 2 hrs!
So here is the breakdown of the training this week.
Sunday: 1:50 in the endurance zone.
Monday: Mixed zones, 1:45. Drills and intervals.
Wednesday: 1-hr free workout.
Thursday: 2:20 in the endurance zone.
Saturday: 2:51 in endurance zone with some quick bursts.
In addition, to a great week of training, I also completed a week of intermittent fasting, and it really wasn’t very difficult. The fasting period fit into my schedule very naturally. Here are some of the key things I did:
I finished dinner most nights by 6:30-6:45pm and did not eat again until 11:15-11:30am the next day.
Drank black cold-brew coffee in the mornings
Drank a lot of water. like 64+ oz each day. (I felt more thirsty in general)
When I did eat, I ate healthy, balanced meals.
I ate until I was full, which was about 600-800 calories per meal.
I will post back later with some of the things I have experienced with intermittent fasting.
This week was a pretty good week! It was my second week with my new team at work. They seem like great people and the work is very challenging.
On the fitness front several thing happened this week.
I committed to a friend this week to do a century ride from Portland, OR to the coast in May 2019. It is a little ways off but I have a lot of fitness to build up.
I worked out every day for the last 7 days for a minimum of 50 minutes.
I started a training plan on Strava. It is a 12-week Active Offseason plan that is meant to maintain fitness over the winter. Perfect for the PNW weather.
I am really liking my indoor cycling setup thus far. I put Strava on the TV. and a mindless comedy on the computer. The time FLIES!
On the diet front, I ate fairly well this week. I brought my lunch to work 4 of the 5 days this week. The food I brought from home was well balanced. Kale, broccoli, chicken, snap peas, etc.
The number on the scale isn’t moving much but I know if I stick with it, it will. My goal is more centered around creating better habits. I need to stay focused on making good food and fitness choices.
On that note, I had no alcohol all week. Shocking, I know! Since the only time I have to work out is after the kids goto bed, I have replace my evening cocktail(s) with my workout and by the time I finish my workout, I don’t feel like having any.
Looking forward to tomorrow and what the day brings!
Last night my Wahoo Kickr Snap smart trainer arrived! After the kids went to bed I set it up, locked the bike in, fired up a free trial of Zwift and tried it out.
Zwift is awesome and is ridiculously easy to setup. All I had to do was plug it in, open the Zwift app and it paired with my trainer. Super easy. I have never trained by power (watts) before. It seems like a very direct metric for measuring effort that is completely environment-agnostic.
This morning I did a another workout, an FTP test to establish baseline zones for training. It was an hour and 13 minutes and was hard. But the time flew by. Zwift definitely keeps you engaged and downs out the mindlessness of cycling on an indoor training.
This week I have been sick. It started Sunday night and I have kicked it for the most part as of tonight (Thursday). Just a little cough remaining.
I plan to do at least one check in per week to talk about what is working, what isn’t and why.
What’s Working: First, I have had no trouble waking up at 5:00am thus far. My kids for the most part stayed in bed and I did get un-interrupted time to do my meditations, cook breakfast, and get ready for work in a stress-free, peaceful environment.
In addition, I have not partaken in any mid-week beers or whiskey. I know, CRAZY!
I haven’t gotten real worked up about anything thus far this week. I believe it is because of everything mentioned above.
What’s Not Quite Working: I have been eating more than I should be. My new desk at work is very close to a conference room that is always catered. I know this will be a struggle moving forward. There is ALWAYS free leftover catering.
So far I think I am off to a pretty good start. Tomorrow my smart trainer arrives so I can cycle throughout the winter. Very excited about that!
Today was the first day of the new schedule I outlined in my previous post. I went to bed last night with a runny nose and sore throat. When I woke up this morning I felt about the same but as the day went on I went downhill. I ended up leaving work an hour early and I lay here now in bed, feeling like crap.
But, Its all good! Tomorrow is a new day… and I may feel better.
From the standpoint of sticking to the schedule, it worked pretty well. I did enjoy a mellow morning as a result of having plenty of time to do meditation, make breakfast, and help get the kids ready. It was a very low stress morning, which doesn’t happen often these days.
Today I ate pretty good:
Breakfast: 2 eggs, 1/4 cup broccoli
Snack 1: 2 eggs, small amount of potatoes
Lunch: Chicken, snap peas, broccoli, vinaigrette
Snack: None (wasn’t feeling well)
Dinner: Spaghetti with home made meat sauce.
It was probably around 1700 calories. Which is fine. I didn’t do my workout tonight on account of I feel so crappy.
Tomorrow is another day. I start with a new team at Nike tomorrow as my current team has been dissolved. I am looking forward to starting fresh with a new group of people on a new code base. Lots to learn!
For the better part of my adult life I have been a bit overweight. Not morbidly obese or anything like that but every time I goto the doctor they tell me I should weight about 180 pounds. I typically fluctuate between 215 and 220 pounds.
Health issues last year lead me to get motivated and I lost 35 or so pounds working with Chris DeVecchio. One of many things I learned working with him was that I do better on a schedule. Getting into a daily routine is key. This was confirmed several months after working with Chris when I incorporated Versatile Fitness into my daily routine.
So based on the yo-yo I have experience thus far in life here are some facts about my behavior.
Much more successful if exercise and diet are etched into a routine.
Enjoy working out with other people more than by myself.
Make poor dietary choices if meals are not prepared in advance.
Emotional events can derail me VERY easily. (anxiety, stress, anger, etc.)
I have seen a positive impact in managing emotional events with daily meditation.
I am subject to constant interruption with often times leads to a loss of motivation.
Alcohol has always been a struggle, especially in social situations.
The next few posts are going to be about pushing the reset button, getting into a routine, and getting started on hopefully the last yo-yo swing.
The purpose of this blog is in part to document the physical, mental and emotional processes in hopes that I learn more about myself. All with the goal of changing my lifestyle to one that is all-around healthier.
I just finished my first bicycle maintenance job in years. My goal was to replace my handlebar tape, shift cables and housing as well as brake cables and housing.
The end result was awesome and I am super stoked I was able to do it. I figure I prolly save $120 or so in labor doing it myself. #hooray.
The biggest challenge was ultimately not having the right tools and accidentally cutting the brake housing too short. But for the most part I just looked as how it was done before, and copied it. Nevertheless, once I got some proper cable cutters, it was a lot easier.
I replaced the cables one at a time left side then right so I always had a reference to how they were supposed to run around the handlebars and the front of the bike.
Front Brake cable: cut it too short the first time, had to get another cable. Learned that I should measure the length of the housing with the brake calipers closed, not open.
Front Shift cable: no issues here, cut housing to match the length of the ones I removed.
Rear Brake cable: again no issues, by now I was getting the hang of it and my cable cutter was making the job easy.
Read Shift cable: like butter.
Re wrapped the handle bars. I watched a couple you tube video on how to do this since I forgot how they were wrapped then i remove the old tape.
I watched youtube videos on how to wrap the handlebar tape as well as how to get the shift and break cable out of the shifters. Turns out its not hard and the design of the shifters is pretty cool. Proof anyone can do some routine bike maintenance… if they really want to.