Dream: In 2018 I decided it was finally time to get serious about getting back in shape and maintain it for life. I had not been consistent with training since college (10 years ago). In high school and college my prefered mode of exercise was running however I felt getting into triathlons would best help me accomplish staying in shape over my lifetime. Additionally, I had a longtime dream of completing an Ironman race and thought this was a good way to work towards that goal. I was finally in a spot in my life where I was ready to dedicate time to exercise again. I bought a new road bike and started biking a couple times per week in the Spring of 2018. In September 2018 I completed a sprint triathlon but did not do well in the swim or the biking portions of the race. That race was difficult for me and I had thoughts about quitting triathlon training altogether and just focus on running but I decided I needed to give it another try.
Plan:
My plan was that I needed a support group to learn how to improve my biking and swimming so in October 2018 I joined a local triathlon group. I was out of the habit of exercising regularly so I slowly started to adjust to working out more frequently. It has been difficult to adjust my schedule and sleep habits.
Act: I started slow with biking a few times per week. When you starting biking on an indoor trainer you take a ramp test to see what your fitness level is so that the workouts are calibrated . This test is called an Functional Threshold Power (FTP) test. How it works is you start biking and every minute the indoor trainer increases the watts(power) on the indoor trainer. It keeps going until you cannot pedal anymore and then it gives you a score for you FTP. Mine was 218. Over the next 4 months I biked about 2 to 3 times per week most weeks with only missing a few weeks due to work, travel, and the holidays. Besides showing up I did not have a set plan despite the others suggesting that I do so. I would just show up a few days per week and would ride some lower threshold aerobic rides working on improving my endurance.
After doing this training for about 4 months I decided that I wanted to do another ramp test to see what my improvements I had made with my training. I was much more comfortable on the indoor bike trainer and felt ready to take my biking to the next level. I took the ramp test and was very disappointed with my results. My FTP score came back at 217. Despite my training I had actually dropped by one FTP point. I was super frustrated that morning. However, as I thought about the situation and looked back at my training it made sense that I had not improved because my biking training was not focusing on increasing power it was to improve endurance. Also I was not following a set plan. Even though I was a runner and understood how to improve with running I was not translating that well to biking.
Thrive: To be able to continue to improve and thrive I will have to adapt and make changes to the way that I train on the bike. I have picked a biking plan that should improve power. I am going to be more consistent with my training and work on getting more sleep and recover. I have renewed my dream to train hard and get in better shape along with compete in a few races this year. I now have a new plan in place and am ready to act and then measure how I do. If I still don't make improvements in 6 weeks then I will work on a new plan until I figure out what works so that I can be successful. I will be an Endorphin Warrior.
Lessons Learned:
1. Keep your eye on the prize
I have a long term goal of being active in staying in shape for my life in a way that allows me to exercise as I get old. But I also have a short term and intermediate goals of competing in sporting events again like I did when I was younger.
2. Growth Mindset
Always remember to look at failure through a growth mindset. Every setback is just one try away from success!
3. Measurements
The only way to make improve is to have a target and then find a way to track and measure your progress.
#endorphinwarrior
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