I woke up without an alarm today at 5 am so got up and did my weigh-in (up to 106.8 kgs from 106.5 kgs today!) and then chilled on my phone and then decided to do some research on fat loss to try and dial in my training and diet to start losing body fat quickly.
Diet wise I am going to cut out all processed foods from tomorrow and just eat meat, eggs, fruit so basically the Carnivore diet with fruit and veg if I feel like it!
Exercise wise I am now going to aim for 15000 steps a day EVERY day of the week so no days off from walking any more! I am also going to do 2 days a week in the gym and focus on lower body only and then the other days I will ruck before work instead of go to the gym! I plan to go to the gym on Tuesday and Thursday mornings then I can ruck Monday, Wednesday and Friday morning before work.
The last couple of weekends I have been wasting Saturdays as I have been sleeping late and then wasting all morning in bed death scrolling on my phone and killing time before going to the track from 14:30 to get ready for gates at 15:00 but by then I was not really motivated to train hard and basically have gone through the motions and not got much out of the sessions! From now on I am going to wake up at 5 am and walk as normal then I should be way more motivated for the rest of the day and will definitely be way more active. I also need to start setting goals for the gates sessions too otherwise I just waste them! I will also fit in a 10 minute backwards walk at some point during the day to keep my knees healthy and generally feel better!
I will also try and get to the track at lunch time as well Tuesday to Friday and start doing full lap training as I have slipped into the habit of only doing first straights again which is not good for my fitness levels at all! I also want to start doing car park skills to warn up before riding every track session so I will 10 minutes of manuals, pedal manuals and bunny hops before each session to try and get better at these skills I will then move onto the track and do a few pump laps before moving onto the planned session. On Tuesdays I am on a 1/2 day so I use it as a full training session and work on individual straights for 15-20 minutes than move on to the next straight then finish off with a full lap burner to tie the straights together. Wednesday and Friday I will do sprints followed by a track session after my 10 minutes of car park skills and pump laps and will focus on doing 4 x 15m, 4 x 30m and 4 x 60m sprints alternating front legs each time so I will do 12 sprints per session and then work on my jumping on the track as that is the skill that I want to work on.
For the next 4 weeks I am on call Thursday nights too so I will be off Friday afternoons but the track is closed for private group sessions most of the afternoon so after getting my sprints in I will pop to a pump track for the afternoon for a play or go to another track to ride.
I noticed yesterday that I am now not noticing that I am on flats any more and I am starting to get my gates back a bit so I will stay on flats all winter and see how it goes.
In the evening I plan to finish work and go for a walk to get the rest of my 15000 steps in then get the rollers out and ride them for an hour to try and get comfortable using them so that I can start doing roller sprints in also have the ability to do HIT sessions over the winter as well when the weather is too bad to go to the track. Roller session will also hopefully get me out of the habit of finishing work and lounging in bed watching TV and doom scrolling!
I have also decided to do a bit of a digital detox again so I have just removed Facebook and Instagram off of my phone and I am just looking how to make my phone black and white as well to make it more boring to use! The last time that I did this my screen time dropped dramatically and I had so much more free time and was way more productive so its worth doing again to get me more motivated to exercise and keep my flat tidy! I also need to start studying again and also start blogging again as I have not done that for ages so my site is getting less and less traffic now and is in need of an upgrade again as all the posts are well out of date.
My flat is a nightmare at the moment so I need to do a real de-clutter again try and get rid of as much as I can to try and make my flat as relaxing as possible and make me way less stressed! At the moment it is full of bikes and bike bits so the first thing that I am doing is getting as many bikes as possible up for sale to get rid of them and also work on clearing out the shed and garage to get the bikes out of the flat as the flat is tiny and the bikes take up a lot of space and generally make my day to day life more stressful!
I have also decided that I will start doing coaching sessions at the club again on Saturdays before gates to start to work on my race skills again in a more focused way over the winter and also serve as a warm up for gates at 15:00. I can also get all the kinks in my riding ironed out and also get pushed outside of my comfort zone as well which is something that I am not great at doing.