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Post-vacation report: the Good, the Bad and the Ugly

Monday, December 29, 2014 by  
Filed under Daily Blog


Hello fitness pals! I’m back from my 2-week holiday break and, as I always do after a vacation, this morning I’m going to break down the Good, the Bad and the Ugly.

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The Good.
First and foremost, I had a blast on my little two week break! I enjoyed fun times with family and friends, I ate some amazing food and I feel relaxed and recharged.

I was planning to scale back my cycling intensity and distances a little bit, but ultimately I pretty much rode business as usual. Over the past couple weeks I cycled right at 800 kilometers/500 miles, which is about my usual distance average. I had some excellent rides, setting almost 30 personal records for time and a couple of power output personal records.

I’m up, um, a “few” pounds (more on that below), so it’s a little surprising that a few of those PRs for time were on hills.

The most noteworthy cycling achievement of the past two weeks occurred yesterday: I finally surpassed my 2014 distance goal! I’ve now cycled in excess of 20,000 kilometers (12,428 miles) this year. This was a tough goal to reach, as it required me to ride an average of 54.8 kilometers/34.05 miles for 365 straight days. With only 3 days left in the year, I juuuuust made it.

Speaking of which, my 2014 riding streak is alive and well. Just 3 more rides stand between me an my final 2014 cycling goal of riding every single day (my criteria for this challenge can be found here).

The Bad.
My diet was pretty abysmal. I ate fairly clean during the week, but even those clean(ish) days were peppered with all kinds of treats and baked goods (Lisa loves to bake during the holidays). During the weekends, which really started on Friday, I consumed plenty of cheat meals, lots of movie theater popcorn, cookies, brownies and so on.

I consumed alcohol–mostly various fine craft beers, but occasionally red wine–every single day of my vacation. All during 2014 I only consumed alcohol once or twice per week (and not at all during my 2014 cut), so alcohol consumption every day was quite a departure from my usual way of doing things. I didn’t get wasted or anything, but the effects of even moderate alcohol consumption every day were very apparent. I definitely noticed the difference on the bike. My cycling performance was still good, it just hurt more. 🙂

The Ugly.
Oh boy. No surprises here: my scale weight is up. I am not going to bother with a body fat measurement and soft tape measurements until this coming Sunday (the day before my 2015 cut starts), but my scale weight is up almost 10 pounds. Ouch! Right now I’m sitting at about 178 pounds, which is very high for me, and that’s 20 pounds heavier than I was after my 2014 cut. I am not looking too good in my cycling kits right now, that’s for sure! 😀

Those of you who have been visiting JSF for any length of time already know that this pre-cut splurge is how I like to do things. Because I’m so ridiculously strict when I’m cutting, I like to relax my diet in the weeks leading into the cut. I train hard and eat very clean all year long, and letting down my dietary hair for a couple weeks is, I feel, healthy.

So, on that note, who’s ready to get shredded to the bone with me?! I’m super excited about my 2015 cut, which starts one week from today. If you want to learn more about how I prepare for a cut, look no further than my recent blog, Want to get ripped? Here’s how.

My goal for this cut is an extremely light 155 pounds. When I complete this cut it will be the lightest I’ve been since the inception of JSF in 2003. Because I’m still operating in relaxed diet mode for the next week, I won’t know exactly how much weight I have to cut until this coming Sunday. I expect it’s going to be in the neighborhood of 25 pounds, which is about what I had to lose for my 2014 cut. My 2014 cut took me around two months of hard training and ultra-strict dieting, so I figure by early March I’ll be at my goal.

In fact, I must be at my goal by early March. I need to button this up and get my ride in before work, so I’ll explain why this is in tomorrow’s blog.

John Stone Fitness Comments

8 Responses to “Post-vacation report: the Good, the Bad and the Ugly”
  1. Welcome back! Great to hear how you’ve not only kept up with your rides but even set some new PR’s. I’ve been a bit of a fair weather rider lately as the cold and wet days have kept me indoors at the gym. I’m thinking this is going to change shortly since I just picked up a new road bike from the shop yesterday and I’m dying to put some major mileage on it. I’ve only been threatening to pull the trigger for the past 8 months and decided the time was right.

    Looking forward to a great 2015!

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      • Based on recommendations from friends and yourself, I decided to go for a road bike from Trek. The 2014 Trek Madone and Domane models were on close out at my bike shop and I decided the Madone 2.3 H2 Compact fit my modest budget (sole income earner with kids at home and one heading to college in the fall). I took it out on a 53 km ride on Monday and while still getting used to the fit, I’m absolutely loving it. Already planning upgrades for some of the stock parts including the terrible Bontrager saddle – OUCH

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    We didn’t have time to get this place cleaned up! Nobody racked their weights, everybody had cheat meals 24/7, somebody’s been blasting Richard Simmons’ “Rocking to the Oldies” for two weeks, and I had to buy a pair of stretch Spandex pants so I could go to work. There’s a pile of pizza boxes in the corner — pepperoni, triple-cheese — and SOMEBODY (I won’t name names) ordered 200 boxes of Acai Berry Colonic Treatment, so the bathroom needs cleaning. (Note to self: Bring pressure cleaner.)

    I guess we’re in trouble…

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