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2011 maintenance weekly progress report: week #16; First clipless ride!

Sunday, July 31, 2011 by  
Filed under Daily Blog



Week #16 of my 2011 maintenance program is complete, and it’s time for my weekly progress report. My goal is to complete 2011 without ever rising above 10% body fat.

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 178.8 pounds. That’s a 0.4 pound gain since last week’s weight of 178.4 pounds, and a 5.2 pound gain from my end-of-cut weight of 173.6 pounds.

My 7-point body fat reading this morning is 8.2% (the digital caliper I use is no longer sold, but this manual caliper will do fine if you need one). That’s a +0.1% body fat change since last week and a +1.3% change from my body fat reading at the end of my 2011 cut, which was 6.9%.

Using my scale weight along with my body fat reading I can easily calculate how much of my weight loss was fat, and how much was lean mass (note: JSF BodyShop™ makes these calculations for you automatically). Over the past week I’ve gained 0.21 pounds of fat and gained 0.19 pounds of lean mass; since my cut ended I’ve gained a total of 2.68 pounds of fat and 2.52 pounds of lean mass.

My tape measurements (as measured by the MyoTape) show no changes since last week’s measurements. Since the end of my 2011 cut I’ve gained 3/4 inch to my waist and 1/4 inch to my hips while all other measurements have remained the same.

My detailed stats (including all tape measurements) and food logs can always be found on JSF BodyShop™. Just create a free account (existing JSF Forum members should simply log in using their forum username and password) and search for me.

My activity level was down slightly this week. I wasn’t able to get out and ride as much as I would have liked. Monday was one of the few days this week that I had time for an extended mountain biking trip, so I skipped Monday’s leg workout and got 31 miles in. I never did make up the leg workout. My diet was very clean, with one notable exception: I ordered pizza delivery for the very first time this year. Ugh, once per year is enough. The pizza tasted really good while I was eating it, but I didn’t sleep great that night and it upset my stomach a little. I’m just not used to eating that kind of crap. If I’m going to have pizza I’d rather make it myself.

Here are my cardiovascular statistics for this week (as measured by the Timex Ironman Heart Rate Monitor). Please note that I didn’t start measuring this stuff until February 14, 2011, so those are my base stats. For more information on these statistics, please check out my February 14, 2011 blog.

HRrest: 40 BPM (-6 BPM since Feb 14, 2011)
HRmax: 196 BPM (+3 BPM since Feb 14, 2011)
Heart Rate Reserve: 156 BPM (+9 BPM since Feb 14, 2011)
Heart Rate Recovery: 77 BPM (+13 BPM since Feb 14, 2011)
VO2 MAX (Uth—Sørensen—Overgaard—Pedersen equation): 73.5 ml/min/kg (up from 62.93 ml/min/kg on Feb 14, 2011)

No changes to my cardio stats once again this week. I was really hoping to see a “39” pop up on my heart rate monitor when I tested my resting heart rate this morning, but I’m holding steady at 40 BPM.

First ride clipped in - no falls!

First ride clipped in - no falls!

Yesterday morning my Pearl iZUMi X-Alp Enduro II mountain bike shoes arrived! The shoes fit perfectly, and are extremely comfortable. They also look great, and appear to be well-made. I love the ratchet strap at the top of the shoe, as it really allowed me to dial in the perfect amount of tightness. I mounted my cleats to the bottom of the shoes and grabbed my bike. I spent about 10 minutes leaning against the wall in the garage practicing clipping and unclipping from the Shimano PD-M647 clipless mountain bike pedals. I had the pedals adjusted to their loosest grip setting, and I found that clipping and unclipping was really easy.

So I took off on my first ride, and I immediately headed for the biggest hill I know of. I couldn’t believe how fast I was able to climb the hill! I was truly amazed. After I climbed the hill a couple of times I started jumping off curbs and bunny hopping. Jumping was a whole new experience clipped in: being able to use my legs to pull the back of the bike up and to the sides was a fantastic feeling! One time I pulled the back of the bike up too high and I almost endoed. Going to have to watch that.

I’m going mountain biking now. It rained last night, so this could get muddy… 😀

Reminder: this is the LAST DAY you can take advantage of Mastover’s exceptional July sale! Don’t miss it!

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