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Base Training and Getting the Fat Down

The Everest Challenge is a 10-month training effort, done right. And so that’s what I’ve been doing for about a month now—base aerobic training at ~70% of max HR, with a few higher-effort days mixed in

It doesn’t hurt that this has been the driest and warmest December that I can recall in 30 years. Perfect for cycling.

The effects are exerting themselves:

  • The (frustrating) upward body weight trend has been sharply reversed.
  • Heart rate is trending lower for the same power output.
  • Improved recovery for same load; ability to ride a bit longer/harder on days following higher exertion workouts.

See previous winter training notes.

Note the significant day-to-day variation of body weight: it is why recording your weight every morning and graphing it can be helpful: even with 2-3 pound swings the trend quickly emerges and this is a psychological boost and motivator.

Click graph to view larger.

Body weight 2011-onwards (3 years as of Jan 2013)

The late-December plunge is real (not dehydration) and due to near daily efforts ranging from 1000 - 1800 calorie rides. Goal is ~175 by end of January which positions me well for ~167 by September (fat loss gets harder and harder).

Trailing 8 months body weight

A strong workout (for me) for this time of year.

Power graph from SRMMac software—a strong workout (for me) for this time of year

 

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