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2014 maintenance progress report: week #4

Sunday, April 13, 2014 by  
Filed under Daily Blog

April
13
2014
EatSmart Precision Digital Bathroom Scale

EatSmart Precision Digital Bathroom Scale

Week #4 of my 2014 maintenance program is complete, and it’s time for my weekly progress report.

Note that I was out of town last Sunday for the Cross-Florida ride, so last week’s report was done on Saturday–a day earlier than usual. This week’s report will cover that extra day.

For more information on my nine-week 2014 cutting program (which I used leading into this maintenance phase), please check out this blog. My end-of-cut blog and stats can be found here.

Tools of the trade
This is the exact equipment I use to track my progress every week

 

RAW DATA

My scale weight this morning (as measured by the EatSmart Precision Digital Bathroom Scale) is 159.6 pounds. That’s a -2.6 pound change since last week’s weight of 162.2 pounds, and a +1.2 pound change from my 2014 maintenance starting weight of 158.4 pounds.

My 7-point body fat reading this morning (as measured by the FatTrack PRO Digital Body Fat Caliper) is 6.2%. That’s a 0.0% change since last week’s body fat measurement of 6.2%, and a 0.0% change from my 2014 maintenance starting body fat measurement of 6.2%.

Over the past week I’ve lost 0.16 pounds of fat and lost 2.44 pounds of lean mass. Since the beginning of my 2014 maintenance program I’ve gained a total of 0.08 pounds of fat and gained a total of 1.12 pounds of lean mass.

My tape measurements (as measured by the MyoTape) indicate no changes over the past week.

 

ANALYSIS

In last week’s maintenance report I noted that my appetite had been off the charts for a couple weeks in a row. With the 170 mile Cross-Florida ride fast approaching, I decided to give my body what it was asking for, and I ate as much as I required (clean diet, of course) to keep my energy level high and my appetite under control. My appetite has since returned to normal levels.

I wonder if the Cyclobenzaprine my doctor had me take after that XFL training ride bike wreck is why my appetite increased so much? It seems like everything went back to normal after I discontinued taking that muscle relaxant. Not only was I constantly hungry when I was taking the Cyclobenzaprine, I was also experiencing headrushes, dizziness and lightheadedness when standing up. Even though I was only taking the Cyclobenzaprine in the evenings, I was experiencing those issues all day long. Of course I was exceptionally drowsy, as well. All those side-effects went away completely within a day or two of discontinuing the drug. Man, I hated taking that stuff!

Anyway, with my appetite back to normal, my daily caloric intake over the past week was, for the most part (see below), back to typical levels. I’d been eating between 4,500-5,000 calories per day for a couple weeks and, while I didn’t put on any fat, I was carrying around a little extra water weight. That water weight is gone now.

 

DIET

As mentioned just above, my daily caloric intake was reduced this week back to maintenance. I’m not tracking my calories right now, but I suspect I’m eating around 3,500+ calories per day.

My diet was sort of a mixed bag this week. For the most part I ate extremely clean, but there were a few exceptions to that…

First of all, the night before the cross-Florida ride (Saturday, April 5th) I had a pre-ride carb-up meal of pizza and garlic bread. The day of the 170 mile ride I ate all kinds of stuff at the SAG stops and after the ride that were not my typical “clean” foods (ham wraps, cookies, post-ride ice cream, etc). I did not consume alcohol the entire Cross-Florid ride weekend.

When I got back into town my diet returned to normal. I had a splurge meal on Thursday: pizza and two beers at the Mellow Mushroom. Also, while on Friday’s ~75 mile ride, we had a rest stop at the Yalaha Bakery; not enjoying a pastry or other treat while at the renowned Yalaha Bakery is an unforgivable sin, so I ate a pecan Danish.

Apart from the two beers mentioned above, to drink this week I consumed only water (about 1.5+ gallons per day) along with 2 cups of black coffee each morning, a cup of warm Yogi Peach DeTox tea each afternoon and a cup of warm Yogi Bedtime tea each evening before bed.

 

TRAINING

After the 170-mile Cross-Florida ride on Sunday, I took a few days to do short, low-intensity rides and fully recover. Actually my legs felt great, even the day after the ride, but my sore ass was another story. I ramped up the distance with each successive day all week long, eventually doing a good 75 mile training ride on Friday and a fairly punchy 57 mile ride yesterday. So far this week I’ve cycled a total distance of 331 kilometers/206 miles. My riding time today will be limited, but I will be riding, of course.

Last week I did indeed break my single-week cycling distance personal record! I wound up with 544 kilometers/338 miles cycled for the week, and that smashed my previous best of 485 kilometers/301.1 miles (set the week ending March 2, 2014).

I also set a new single-ride distance personal record last Sunday, cycling a distance of 270 kilometers/168 miles. That distance demolished my previous record of 172 kilometers/107 miles (set on March 8, 2014).

My 2014 riding streak continues unbroken with 103 straight days in the saddle starting December 31, 2013. My cycling totals for 2014 (102 days) currently stand at 5,281 kilometers (3,281.7 miles) with 79,882 feet of elevation.

I’ve set 60 cycling personal records for time so far in 2014.

My total riding time for 2014 currently stands at a little over 177 hours in the saddle.

 

WRAP-UP

This has been an excellent week! Quite a few new cycling personal records and achievements were set, I feel like my conditioning is better than it ever has been before, I had SO much fun on all the rides I did, Lisa and I enjoyed a wonderful day off together on Thursday, I got to enjoy some phenomenal food and drink (and my scale weight went down more than 2 pounds) and the back pain I was experiencing from the training ride wreck is 100% gone.

Ride this morning, then some yard work followed by an afternoon chilling with Lisa. Have a wonderful Sunday!

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