Christmas unfolded as a splendid interlude of joy and togetherness for my family and me. It was a time marked by laughter, the excitement of presents, and the warmth of shared moments. The kids revelled in the magic, and we all luxuriated in the opportunity to unwind from the usual hustle and bustle.
Undoubtedly, the feasting was one of the highlights, as we savoured delectable meals and I indulged in a myriad of festive drinks. However, as the merriment ensued, so did a recurring reflection that seems to accompany every Christmas: the lingering question of why I tend to overindulge. It’s a pondering that surfaces each year, questioning the abundance of food and the presence of tempting treats that we wouldn’t typically consume. With age, I’ve found myself contemplating the excesses, wondering if it’s a sign of changing preferences or merely a societal norm that merits examination—a topic for another day, perhaps.
Despite my efforts to maintain training discipline throughout the festive period, the scales told a tale of their own. A weight gain of 4.5 pounds (approximately 2kg) manifested itself, casting a shadow over my cycling aspirations. It’s a reality check—one that unveils the challenges of balancing the pleasures of the holidays with the commitment to fitness. With a few extra holiday pounds in tow, the realisation dawns that a dedicated journey awaits over the next 6 months. The scene is set for a cycling adventure, a pursuit of both physical and mental endurance.
Training overhaul
Navigating the course toward La Marmotte victory involves not only the familiar territory of cycling but a new frontier: strength training. As I aim to bridge the gap from my current FTP of 275w to the coveted 5-watt per kilogram range, the addition of strength training marks a pivotal evolution in my approach.
This venture into strength training is uncharted territory for me, a deliberate foray into a realm that I hope will unlock hidden reserves of power. The synergy between muscular strength and cycling prowess becomes evident as I embrace this new dimension. Now, with the guidance of a coach (BPM – https://bodyperformancemethod.com), the hope is to tap into untapped potential, propelling me toward an elevated FTP.
Integrating strength training into the regimen introduces a dynamic element, challenging muscles in ways not traditionally associated with cycling. The objective is clear: to foster an increase in overall strength, translating into enhanced cycling performance. It’s a calculated leap of faith and a commitment to expanding the boundaries of my capabilities.
As the journey unfolds, the combination of interval training, endurance building, and the newfound realm of strength training weaves a comprehensive tapestry of preparation. The goal is not just to tackle La Marmotte but to conquer it with a blend of power, resilience, and a newfound strength, smashing through all of my past performances.
Nutrition Overhaul
Redefining Macro-nutrients for Optimal Performance
In pursuit of cycling excellence and shedding those extra pounds, a significant pivot takes place in my nutrition strategy. My previous focus on a high-protein, low-carb diet revealed its limitations during performance, leaving me yearning for more sustained energy on the bike. Recognising this, the new regimen strategically rearranges my macro-nutrients to align with a more athletic diet higher in carbohydrates and protein and lower in fat.
Rationale and Breakdown: Fueling the Cycling Engine
The shift in macro-nutrient breakdown underscores a nuanced understanding of the body’s fuel requirements during cycling endeavours. Increasing the emphasis on carbohydrates, now constituting 60% of my daily energy intake, promises more sustained energy levels during rides and aims to replenish depleted stores. This adjustment addresses the critical need for a readily available energy source, enhancing overall performance in the saddle.
Maintaining a substantial proportion of protein at 20-25% ensures crucial support for muscle repair and growth. The revamped nutrition plan prioritises recovery, safeguarding against the wear and tear of intense training sessions. Simultaneously, a decrease in fat percentage, replaced by higher carbs, aims to optimise fuel storage. This strategic shift anticipates a more efficient utilisation of energy during workouts.
The underlying theory is clear: by consuming fewer fats, the body’s reliance on stored fat for energy increases, potentially facilitating weight loss without compromising performance. The journey ahead will serve as a testing ground, exploring the delicate balance between shedding excess weight and fortifying the body for the cycling challenge that lies in wait.
The Ultimate Goal: Shedding Weight to smash 5w/kg
The ultimate aim is to whittle down to 59kg, a weight that I’ve not been at for over 5 years but one that would tip the scales in favor of achieving the elusive 5w/kg— a figure I think I need to exceed if I have any chance of winning La Marmotte. This ambitious target becomes the North Star, guiding the nutritional transformation with the promise of a leaner physique and the prospect of unlocking newfound cycling capabilities. As the wheels turn and the nutritional plan unfolds, the quest for optimal weight and performance becomes an integral part of the narrative, setting the stage for a transformative cycling journey in 2024.
Mindset and resilience
Central to this journey is fostering a positive mindset—a mental armor against the hurdles that inevitably surface. Embracing challenges as opportunities for growth becomes a guiding principle. Recognizing that setbacks are not roadblocks but rather stepping stones to improvement sets the stage for resilience in the face of adversity.
A promising avenue for future exploration in my blog will delve into the nuances of mental resilience in the world of endurance. The mental aspects of training, navigating setbacks, and maintaining focus during challenging races will be a focal point—an introspective journey to uncover the psychological underpinnings of athletic success for the average Joe. Stay tuned for an upcoming post delving into the fascinating interplay of the mind and the pedals.
Wrap Up
As the wheels of preparation begin to turn, the road to La Marmotte unfolds with a clear vision. The amalgamation of strategic training, a revamped nutritional approach, and a resilient mindset paves the way for a transformative cycling journey in 2024. Commitment is the anchor, and positivity fuels each pedal stroke. The ultimate goal—to win La Marmotte—beckons with promise. Stay engaged as I share regular updates, offering a first hand account of the challenges, victories, and the evolving narrative of a cyclist striving for excellence. The journey has just begun, and the path to success is laden with anticipation and unwavering determination.