Enrolled in Six-Month Weight Loss Program

FOUNDATION 4.4 REPORT (02/02 – 02/08)

HIGHLIGHTS: One of the consequences of training indoors on my trike is the lack of core muscle work. On a standard bike, pedaling in an upright position, the core muscles are fully engaged. Pedaling in a horizontal position on the trike is no different than sitting on the couch. The core muscles, particularly the abdominals, are largely inactive. As a result, I’ve noticed a steady weight increase over the past year from 170 pounds to 175 pounds to almost 180 pounds. The healthy weight for my age and height is roughly 20 pounds less at 160 pounds. I weighed 163 pounds the day before my accident almost five years ago.

On Monday, I met with the doctor leading a weight loss program at a local hospital. I was accepted into their 6-month weight loss program because my Body Mass Index (BMI) was 26.9, just slightly overweight (25.0-29.9). My weight gain is complicated by my recent onset of atrial fibrillation (AFib), plus my need to lose the extra weight before competing on the hilly race courses at Huntsman World Senior Games in October.

On Friday, I met with the program’s nutritionist who reviewed my recent diet changes, particularly the increase in protein intake. She approved my current calorie intake of 1,600-2,000 kcal daily and my moderate calorie deficit from exercise (300-500 kcal per day) to preserve muscle. She provided the following daily macronutrient guidelines:

• 150-250 grams of carbohydrates
• 80-140 grams of protein
• 40-50 grams of fat

At the same time, I have supplemented my current 30-minute strength workout routine twice or three times weekly at the gym with 10-minutes of standing abdominal exercises. I’ve also added daily stairs climbing (8 floors). The goal of these new exercises is to eliminate the visceral (belly) fat that has accumulated over the past several years.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Three strength resistance and standing abdominal workouts were completed.

DETAILS:

• Monday was a rest day off the bike.
• Tuesday’s Fast Pedal Interval workout was 11.12 miles in 0:44:00. Average speed was 15.1 mph; maximum speed was 20.2 mph. Average power was 91 watts; maximum power was 177 watts. A 30-minute strength machine resistance workout was completed.
• Wednesday’s Recovery Miles workout was 7.16 miles in 0:30:00. Average speed was 13.9 mph; maximum speed was 19.4 mph. Average power was 74 watts; maximum power was 132 watts. A 30-minute strength machine resistance and 15-minute abdominal workouts were completed.
• Thursday’s Sweet Spot Tempo Intervals (5 x 5/4 minutes) workout was 16.23 miles in 1:06:00. Average speed was 15.0 mph; maximum speed was 20.2 mph. Average power was 89 watts; maximum power was 153 watts. A 30-minute strength machine resistance and 10-minute abdominal workouts were completed.
• Friday was a rest day off the bike.
• Saturday’s Foundation Miles workout was 19.93 miles in 1:21:59. Average speed was 14.8 mph; maximum speed was 18.2 mph. Average power was 83 watts; maximum power was 151 watts. A 30-minute strength machine resistance and 15-minute abdominal workouts were completed.
• Sunday’s Recovery – Endurance Blend workout was 14.22 miles in 0:59:00. Average speed was 14.5 mph; maximum speed was 17.6 mph. Average power was 79 watts; maximum power was 122 watts.

BY THE NUMBERS:

• Total Distance: 68.66 mi
• Longest Ride: 19.93 mi
• Total Time for Week: 7:03:40 (h:m:s)
• Avg Speed: 14.7 mph
• Max Speed: 20.2 mph
• Avg Power: 84 watts
• Max Power: 177 watts
• Calories: 2,206 C
• Avg Weight: 177.6
• Chronic Training Load: 34 (0)