The 2020 Accountability Thread

E. Bryant

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This is simply a place to hold each other accountable throughout the year. I plan on updating this thread when workouts occur; not everything will get a post (this ain't Strava!), but hopefully there will be enough content here to get an idea if I'm getting after it.

This isn't a "resolution" thread for useless blabbering about stuff that won't get done.

My to-do list for this year:

3600 miles on the bike (roughly 75 miles/week with a bit of slack time for illness, vacations, whatever). This works out to be about 200 hours, and if I shift too much of my riding to the mountain bike, then maybe it makes more sense to look at time in the saddle instead of distance. Always, I put in 3100 miles and 230 hours in 2019, so this is a reasonable goal.

Maintain something like a 80/20 balance of easy and hard workouts. One would think this to be easy, but every summer, I spend too much time at 90%+ on the mountain bike and then I'm smoked by September.

100 days in the weight room. Didn't come close to this last year, since I really slacked off the weight training during the cycling off-season. No specific 1x rep goals for this year; just looking to pack each ~1hr workout with plenty of functional lifts (particularly targeting the stuff that doesn't get worked on the bike, which is damn near everything other than the quads and glutes). I also do better with stretching when I'm lifting, so that's another good reason to hit the gym.

Spending two days/week in the gym is not a reasonable expectation in the summer, so I need to add some additional days in the off-season, or at least bust out the dumbbells and resistance bands on rainy days to achieve this goal.

Straighten out the diet. It's easy to consume and burn carbs on the bike, but then I carry the pattern into off days. Gotta eat less sugar and grains, and more high-quality fats, protein, and veggies. I'm not going to play with any gimmicky diets; experience says that a macro balance of 33/33/33 works well if I'm active. That might slip to 50/25/25 on days when it's time to hammer, but that can't be the norm.

Lose a few pounds. This needs to be balanced with the goal of functional strength, but I think there's about 15 lbs of extra mass in this chassis that can be shed without much more than some diet clean-up. Hell, probably 5-7 lbs of that is water weight from the holiday sugar-and-salt binge. I'm at 188.9 lbs as of this afternoon.

So there we go - the big stuff that's going to get done this year. Feel free to add your own, or just light me up if I'm slacking.
 

E. Bryant

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I didn't work out yesterday due to holiday travel, unless we count loading/unloading a van (we won't count that).

Today, I got in 15.2 miles on the fat bike. The trails were a slushy mess due to melting snow so this took just over two hours, but I kept my heart rate at an average of 137 BPM (with a couple short excursions to 160) so this qualifies as a low-tempo ride. Not a bad start to the season.
 

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Today's gym workout:

Deadlifts
Dumbbell bench press
Sit-ups
Bent rows
Static lunge with curl and overhead press
Asymmetric walking lunge (kettlebell in one hand, nothing in the other)

IMG_20200103_114614.jpg
 

E. Bryant

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Got it done this morning. The gym was packed, but most of those people won't be there in another 2-3 weeks.

IMG_20200106_095816.jpg
 

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I was doing good since the second week of November. The crud kicked my ass the last two weeks. I think this is the first day I can say I'm back at 100%.
 

Snipe260

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Good work E Bryant. I’ll check this thread daily to hold you accountable!
 

E. Bryant

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Good work E Bryant. I’ll check this thread daily to hold you accountable!
Thank you - someone needs to be kicking my ass on a regular basis!

Got out for a easy gravel ride today:

Screenshot_20200107-143721.pngScreenshot_20200107-143807.png

The weather was a bit of a bitch, as I guess should be expected this time of the year. It started off overcast, 35F, and moderately windy - tolerable for January. That lasted all of 20 minutes before the freezing rain started, and then changed to lake-effect snow with a 15-20 MPH wind. After more than a hour of wet, slushy mess, the clouds parted and the sun came out. At least it was better than another indoor workout.
 
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Snipe260

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Thank you - someone needs to be kicking my ass on a regular basis!

Got out for a easy gravel ride today:

View attachment 7219694View attachment 7219693

The weather was a bit of a bitch, as I guess should be expected this time of the year. It started off overcast, 35F, and moderately windy - tolerable for January. That lasted all of 20 minutes before the freezing rain started, and then changed to lake-effect snow with a 15-20 MPH wind. After more than a hour of wet, slushy mess, the clouds parted and the sun came out. At least it was better than another indoor workout.
That’s good man! My old ass will join in and be held accountable tommorrow!
 
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Light day today in anticipation of a fat bike night ride with some buddies this evening.

IMG_20200108_094941.jpg

Did some asymmetrical and single-sided stuff this morning - walking dumbbell lunges, single-arm cable rows, etc. Little bit of transverse planes stuff, too (both static and dynamic).
 

Snipe260

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Wrked my ass off shoveling today! Rode by the gym. Tommorrow I’ll stop by and walk on treadmill 25 min. Do 40 sit-ups!
 
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E. Bryant

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Nighttime fat bike ride!

Screenshot_20200108-222301.pngScreenshot_20200108-222324.png

I forgot to restart my Garmin bike computer after a quick stop so I didn't capture the whole ride... but that's not really what matters, right? Good times with some good friends.

This was supposed to be an easy ride. There may have been a bit of flexing that resulted in heart rate slightly above my target :p I'll do better next time, I promise.
 
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E. Bryant

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Didn't ride yesterday due to poor time management, so I hit the weights especially hard for a Friday morning:

IMG_20200110_101705.jpg
 
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1wq.jpg1wq.jpg

First real ride after having the crud go through our house. Mother nature decided to cut my ride short, that brown clay at this place turns to snot with just a little rain on it. I was a muddy mess after just a short ride. Gonna do some strength training tonight to fill the gap.
 
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I just noticed the elevation gain was way off on my Friday ride, its about 894' for the full 7 mile loop, which about 500' is in the first 4 miles and the rest of it the last 2 miles

Got almost 11 miles in Saturday and another 7 miles today with the kiddos.
 

E. Bryant

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I just noticed the elevation gain was way off on my Friday ride, its about 894' for the full 7 mile loop, which about 500' is in the first 4 miles and the rest of it the last 2 miles

Got almost 11 miles in Saturday and another 7 miles today with the kiddos.
Nice! I don't know what you're using to collect data, but my Garmin units haven't been all that great with regards to elevation accuracy.

I didn't ride this weekend because of the weather (not exactly a pussy, but 32F and rain/snow mix ain't a great combo when sharing the road with cars). The day job attempted to foul my workout schedule today, but I made things fit and got in two short rides on Zwift and one short but intense weight session:

Screenshot_20200113-164002.pngScreenshot_20200113-164022.pngScreenshot_20200113-164441.pngScreenshot_20200113-164508.pngIMG_20200113_171250.jpg

I've had about 1100 calories so far today. Time for a solid dinner.
 

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got a ride in today before the rain hits tonight! Cut a tire which sucked, but oh well. Time for a new pump too, mine wont get over about 15psi which is not enough for my ass. I did make my 30 mile/wk goal finally...I was shooting for 20 today, but oh well.

Yeah I am noticing the elevations with the Garmin Instinct tactical are kinda off , I did cut the ride short as the low tire was not fun. The outer loop on that trail is over 1000' I should have been 600ish for what I rode today.

ride.jpg
 
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E. Bryant

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Who's in charge of kicking my ass when I haven't been getting after it? Because I need an ass-kicking.

Didn't work out Tuesday or Wednesday because of poor time management and improper task prioritization (the day job and some volunteering at my sons' school introduced some complexities, but that's a weak excuse). I did compensate a bit with a lengthy indoor ride yesterday:

Screenshot_20200116-140214.pngScreenshot_20200116-140235.png

Didn't quite make it to the end of the planned route since I had to pick up my kids and go to Scouts, but it was still a respectable volume. I didn't quite accomplish my goal of low intensity; The legs felt good, so I did a couple short sprints in the middle of the ride and blew my heart rate right up to the redline. Eh, at least it was fun seeing a four-digit wattage number for a moment or two.
 

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Sweet you can ride on water lol!

I need the ass kicking too, I ordered some garage gym gear and get the garage and shop rearranged this afternoon. Hopefully get a real workout in tonight, and ride the roads tomorrow. It's all a muddy mess here. I really need to get on the strength training. I bought a big duffle bag to fill with sand, the big rope, build a jump box, gonna build the pull up bar/rack this weekend, get some more kettle bells and some other basic crap. I'm really having a hard time getting motivated to get on the strength training. But I really want to make the March Enduro race, fitness is not huge at this race like the one at the end of the season in Oklahoma, but I figured the stronger I get, I'll just be faster and more a agile on the trail.
 

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Sweet you can ride on water lol!
Yeah, the Zwift/Strava API is pretty good, but not perfect. I think the missing area on that map is the new desert flats section.

Did a quick Sunday morning ride:

Screenshot_20200119-134029.png

I'm at 115 mines so far this year, but should be at 190 if I want to hit my goal.
 

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Another double-whammy day - two donuts, and two workouts. Started off with some indoor riding:

Screenshot_20200120-212738.png

And then a quick session in the weight room while the kids did their fitness class:

IMG_20200120_171445.jpg
 

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Did some Zwifting yesterday:

Screenshot_20200122-105804.pngScreenshot_20200122-105837.png

The Westminster sprint is usually a good place to hit a four-digit power number. Gotta go something to improve airflow or lower the temperature, though - I'm getting heat-soaked about 30 minutes into each workout, at which point my heart rate climbs and my power drops.

Hit the weight room this morning:

IMG_20200122_094734.jpg

The weekly fat bike ride should happen tonight, although it's getting warm enough that the local trails might be too slushy and/or muddy. This winter has been weird.
 

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Finally got a ride in yesterday, just in time for it to rain last night!

Me and my little riding buddy got 4 miles in. He got 4 miles of the toughest trails he has ever been on. Dinosaur state park is like half rock garden. He just graduated to the 26" wheels at Christmas. I'm gonna get the rest of the garage gym buttoned up by Friday. No excuses after that!
 

E. Bryant

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What are you using for a indoor trainer? I have been starting to look into something.
I've got a Cyclops H2 smart trainer. This review is generally accurate:


It's smooth, but loud. I'm sure that something better is now on the market, but I'll run this one until it breaks or the wireless connection becomes obsolete (so, like, six months from now).

Did a heck of a fat bike ride the other night:

Screenshot_20200123-105734.png

The map shows that we rode along the edge of the lake, but with the recent flooding, we were actually on the lake. And since it hasn't been all that cold around here, the ice wasn't all thick. No one fell through, but there were several scary noises.

I took yesterday (Thursday) off, but lifted this morning. Squat day sucks.