Yesterday, I weighed in at 111.4 so I just went ahead and calculated my 2% increase for the week. The new calorie allotment will look like this:
On Average 1853 cals/day (Reverse diet increase by 2%). This accounts for maintenance cals and activity level for age 47.
Monday - 1862
Tuesday - 1882
Wednesday - 2139
Thursday - 1862
Friday - 1685
Saturday - 1685
Sunday - 1862
This is the fourth increase by 2% and to be sure this girl's metabolism is thrumming. My normal low resting heart rate has now jumped from 55-61 bps. This little engine that could is definitely generating some energy.
And, I'm not going to lie - both me and this body are loving it! LOL. To that end, I hit some awesome PR's in the gym this week. Most notably was the recumbent bike.
Beginning September, I increased the resistance from 17 to level 18 on the HIIT setting. For reference, imagine mountain biking up a trail so steep you have to hike with the bike instead of ride it. There are only 20 levels of resistance, so level 18 is pretty high.
When I start increasing a level on the bike - I'll usually only do 1 interval at the higher resistance and then take it back down to the previous one for the last 3 intervals. After doing this for about 3 weeks, I'll do 2 intervals at the higher level and the other 2 intervals at the previous level...and so on, and so until all four intervals are at the new level and then I work on mastering speed at the new level.
It can take about a full year to master a level at all 4 intervals. It's that hard. And, it's a 45 minute ride.
All I can say, is the sweat is real and even my socks are soaking wet at the end of the ride.
This year, I've implemented a new goal that I'm using throughout all my workout routines, notwithstanding the bike. In the words of Rich Froning, "Slow is the new fast." In the words, of Jeff Nippard, "Learn to leave a few reps left in the tank." In the words of every crossfit games athlete,
"LEARN - HOW - TO - PACE - DON'T GO OUT HOT - AND, THEN TAKE IT FULL SEND AT THE END."
I'm not going to lie - I have been seeing some incredible results with the bike, and my weights, sets, and reps using this approach. But, the bike was the biggy.
I went from 14.6 miles with 2 levels at 18 and 2 at 17 ----> to 15.2 miles. That is over a half mile improvement in speed at a VERY high level of resistance in a short period of time. I was WOW-ED to say the least. Actually, a little next level shocked.
Learning how to pace is not easy folks. Hands down, it's the hardest skill I've had to learn, especially on the bike. When one starts out they have the most energy, the body is the most primed - it wants to go, it wants to pound hard for every RPM.
Having to tell this mind to pull back in the first 3 intervals and just pedal at a reasonably comfortable pace feels sooooo counter-intuitive. I liken it to a first time dieter who just wants to lose a whole lot of weight really quick. They go out fast and hard, but then tucker out at the end, not having made all that much progress.
It's hard not to want to take all that intensity and push beyond the limits. And, I found myself wondering if Rich Froning and Jeff Nippard's technique would really improve anything.
But, I stayed the course and just whispered to myself "there's a time and place for full send, just wait...just wait." It's at the last interval of the ride, where I will take it to black out speed as they say. Lungs burning, I'll use all that reserve and push, push, push.
And, then boom...2 weeks later, I got a .6 mile improvement. The best improvement in that amount of time, I have EVER had.
I also have been using Jeff Nippard's approach with weights and sets. When I go to do the set, I'll only go for as many reps as I can with good form. If I think the next one might be a little shaky, I stop even if I have a few left in the tank, and then take a minute rest, and complete the set using very slow resistance in order to isolate the muscle.
What I've been finding is the next time around I do the routine, the strength has increased and I'm able to complete the set, finish strong and with good form, thus allowing me to increase reps or weights in a much quicker time.
So, that is indeed the mantra for this year my friends.
"Slow is the new fast, keep it full send at the end, and learn how to NOT go out fast, leave a few gallons left in the tank, and focus on good form, strength and conditioning."
And, of course...as always "Transcend the limits" :-)
Have a wonderful blessed week, everyone! Autumn has now officially settled in and we're down in the 50's. Time to breathe in the cold, and as Chris so eloquently stated, "Learn to burn" ;-)
