my first Ramp Test on Trainer Road

So now that I am "in this" training for my IM70.3, I have to actually GET IN IT and DO THE THINGS. :) Over the weekend, I set up my Wahoo Kickr (a bike trainer, basically makes my bicycle a stationary bike for indoor cycling) and signed up for Trainer Road, a bike training app that communicates with a smart trainer like the Kickr SNAP. In order for Trainer Road to be able to set your workouts and send the right resistance to your smart trainer, you have to do a fitness test called a Ramp Test, the outcome of which determines your FTP (functional threshold power - look at all we are learning!) The test basically is a warmup, then it gets harder for one minute, then harder for one more, then harder for one more... it ramps up in one-minute intervals until you can't pedal anymore. But you are supposed to keep going and pedal until you TRULY can't pedal anymore. It takes approximately 25 minutes, with the warmup/cooldown. 

So Monday was THE DAY - Ramp Test, here I come. What's really cool about this setup is, you don't shift gears while you ride. You put your bike on the trainer, start pedaling in the recommended gear, and stay there in that gear while you ride. The trainer resistance changes automatically, based on the workout. So really you have to remember NOT to shift, when you start doing these. That was my first challenge - don't shift when it gets harder! But I fully appreciate not having to think about shifting AT ALL during a workout.  

my heart rate falling off the cliff

I started the warmup, no problem. Interval 1, easy. Next minute, easy, and the next, and the next. I start making guesses how many steps I will get. I keep going. Now I'm warm. 15 minutes into the step intervals, yeah my legs feel it, it's getting harder. I can get to 19, for sure. Yup, nailed that. I think I can get to 22, oh yeah I'm sure. Now I can do 23. How many more till the power is over 200, can I do it? Damn this is tough. HOLY MOLY. I let out a huge yell as I try pushing past the next level. DH comes running down the stairs to check if I'm ok, just as I throw in the towel. (He thought I had fallen off the bike!) The resistance drops in a hurry, thank goodness. I tell DH I'm fine, as I'm now in the cool down. 

I didn't get over 200, but I got in about 10 seconds of pedaling the last interval beneath it. You really do ramp up and ride basically until you just fall off the cliff. My heart rate here shows that phenomenon. I think I was most surprised that once it got hard, it was just REALLY DIFFICULT, and the end happens pretty quickly after passing that point. According to my ramp test, my starting FTP is 141, and Trainer Road can now give me intensity-appropriate workouts. And after a few weeks, we test again. I was totally afraid to do this, but I totally enjoyed actually doing it. It was definitely tough, but now I know what to expect. And I am really, really amused that my heart rate shows me falling off the cliff. 

Right now I'm too new to know what most of this means, but according to my coach I worked really hard and nailed the test the way I was supposed to, which is good enough for me! It's a starting point... so many starting points, but this week is my bike start. This morning I did my first group ride on Trainer Road, I loved it! I enjoyed getting to know the others in the group, and even remembered NOT to shift! This is so fun for me, I really am just so happy I am DOING this! 

And Mr. Blueberry Pancakes is equally happy! He is the best support team ever. He turned the heater on in the basement before the workout started, turned it off during the warmup, had coffee and breakfast ready so I could jump right in the car to get the rest of my day started right after the workout... he is a GIFT. I am not sure which of us is more excited that I am doing this, but he is absolutely THE BEST support, and I will acknowledge that every day! 

opportunity is coming...

I'm now an athlete on Training Peaks and - VERY exciting - today I see I'm getting workouts from my coach, there! I'm setting up my new smart trainer, downloading apps, syncing apps, etc. All this prep makes this is a big week for me. Not gonna lie it's also a little overwhelming, all of a sudden there go the dollahs and here come the training apps and plans and I am really DOING this Oregon 70.3? Do I really think I CAN do this? SHOULD I BE DOING THIS when I am NOT WORKING FULL TIME? Thoughts come. The truth is, I'm really doing this, I know I can do this, I'm excited to do it, now is a GREAT time to do this, while I have extra time on my hands. AND I have huge support from Mr. Blueberry Pancakes, so I can let go of the doubts about why I'm spending what I'm spending on this little hobby. We're in agreement, this is a GREAT way to spend our money and if we have to move things around, so be it. For now, we're good. Carry on. [God BLESS my supportive spouse, and thank you very much for the gift of him.]

Thanksgiving was super wonderful, this year. DH had suggested we go out - I thought it would feel lonely just the two of us, me and DH, but we had a GREAT day and a LOT of fun at dinner together! Too many calories that day, yes, but this week I'm down another pound, so keeping the big picture in mind is good. 

Behavior change is hard, but it is happening. I'm not perfect at any of my changes - but I'm really progressing toward a cutoff time for consuming calories (8:30PM is generally sticking, on my way to an 8PM cutoff) and having fewer drinks (also sticking, down to about 6 per week now, on my way to 4). I kind of like taking both these things on here in the holiday season - it's not easy, but it's overall helpful. 

The WW topic this week was about stopping unhelpful thoughts. Timely, for me. It definitely helped me handle my angst and overwhelm about all the training/IM stuff this week. One of my favorite thought responses is - IS THAT TRUE? Because we can have a lot of unhelpful thoughts. But thoughts are not facts, they are just thoughts. So, before we let them take residence up in our heads, maybe check whether they pass the "is that true?" test, and if not, we can just usher them right back out the door of our minds. I have definitely had the opportunity to practice this, this week. 

I really do feel that my road to Oregon 70.3 is a great opportunity for... how I want my life to go from here. I feel like I don't even have a clue what the opportunity is, but it is THERE and it is BIG and I am supposed to DO IT and HAVE IT. It's a pull, like someone or something else charting out a direction and a path that is highly suggested I walk down, for whatever reason. I know I'm not a podium athlete or a sponsored athlete that's going to make a bunch of money or anything like that, but I am absolutely supposed to DO THIS, so don't doubt it, just GO GET IT. 

With that, I'm off to start my day... which includes making a pizza crust, doing a bike ride since the weather is AWESOME, and finish setting up the trainer/app connections. This is all happening, people! Hope you are all having a great healthy start to your week. Love, love! 

so much gratitude...

Friends, this will be my last post on MFP since the blogs are going away as of tomorrow! If I haven't told you already, I truly appreciate your encouragement and support in all the comments. Every comment and message was significant, to me, so thank you!

So this week... I ran a LOT. I did 4.5 miles with the tri club last Tuesday, then a 5.2 mile run last Sunday, then a 5.3 mile run on Tuesday night, again, with the tri club. This past Tuesday it was FREEZING, like 20 degrees... we run at night in a park that needs the lights replaced, there were none. So I'm running, in the cold and dark, and basically by myself just because of the way the workout was structured -  I'd pass other runners every minute at least, but no one really ran with each other at all. I was like "What are we even DOING out here?"

And then on one of the sets, as solo me was trying to push myself up a gradual hill in the frigid blackness, I saw a HUGE fiery meteor with a blazing tail streak across the sky. It was magnificent. I will take my frozen meteor memory with me to Oregon. ;) 

And the gratitude there? After all that running, nearly 15 miles last week, still no pain in my joints. What. A. GIFT. Definitely tired legs, but no joint pain. I took 2 rest days, one active, one just OFF, and then I was all good. I really am grateful for my healthy body. 

I am also super grateful for Caroline Girvan and all her free YouTube workouts. If you haven't checked her out, head over to CarolineGirvan.com for the rundown. This year I completed her Epic Beginner series (three times before I got brave enough to move on) her 10-week Epic 1 program and the 30-day Fuel series. This month I started her 10-week Epic 2 program. You can do the workouts at home, with whatever dumbells you have, or even no weights if you want. And the workouts are TOUGH. The point is to do QUALITY reps, whatever you can do, and to challenge yourself to do the best you can. Truly, THE BEST.

OH! The best! So, I always say "oh my God, it's THE BEST" or "YOU are THE BEST"... many years ago (like, DECADES), this was a huge joke with everyone I know, now it's more just an accepted routine part of my dialogue ;) Well, last month my nephew signed my birthday card with "Liz you are the best." He wasn't born back in the days of joking about that, or maybe my brother told him to write that (doubtful, but ?) but I really loved seeing it. And I realized that I am on a mission to be the best human, and the best triathlete, that I can possibly be [I ask God for help with this every day]. And so I ordered a cuff bracelet on Etsy (from Betsy Farmer Designs) and had "the best" stamped into it. It arrived last night and I love it. I see this serving as a constant reminder for me to give whatever I'm doing the best effort I can, and also to remind me that my nephew loves me and I really can be the best! :)

This week the WW plan changed (for the better, IMO) to the WeightWatchers plan. The workshops were awesome, lots of great discussion and generally most members are happy with the changes. I really have a lot of gratitude for my members, and their insight and everything they share. The members MAKE the meeting, us leaders just facilitate the discussion and provide some education. One woman gave me a very nice Thanksgiving card, it was so sweet and her note was so full of heartfelt appreciation for me. It was so touching, and really nice of her to do that. I am grateful for her, and for all my members. 

I'm also grateful for my dober loves, we got them some dober jammies so they won't be cold in the house. They are so cute snoozing on our laps right now.  Thank goodness the weather is warming up, we didn't get above freezing (and were WELL below it) most days last week. Today it's going to be 50 degrees so we'll grill burgers for dinner, yippee! We'll also give the dogs a good walk, get a swim workout in, pick up the bike trainer I ordered (merry Christmas to me!) and prep the couple dishes that it just ISN'T Thanksgiving without. DH decided we should go out and have a nice date for Thanksgiving dinner - initially I thought this was crazy but now I'm so excited. 

I know this is long. I just have so much to be grateful for and this is just scratching the surface. I love Thanksgiving week. I'm grateful for my wonderful supportive husband, he is a GEM. I'm grateful for MFP, and this community. I'm grateful for Joel Osteen (listening to him while I write this) - he's talking about speaking faith, favor and abundance into your life and silencing the doubts. The message, which I agree with, is that your life will be propelled by your words. Negative thoughts will come, but pay attention that you don't speak those thoughts into existence, as your words will set the direction for your life. This is one step further than one of my focuses in my Holidays Challenge, to stop negative thoughts and replace them with a positive. I can expand that "not even one" negative thought concept to be "speak not even one negative thing." That may be a hard habit to break, but I will work on it. 

I hope you have a wonderful Thanksgiving. Thank you for all your support here on MFP, and I hope to see you over on my external blog. If you follow me over there, please leave a comment to let me know. Have a GREAT healthy week, everyone!

mid-November

Fall is so incredibly busy for everyone, always and forever, amen. I am no exception, but since we're here in mid-November, I wanted to check in. Here's what's happening in no particular order. 

- I lined up a tri coach! I am so excited. Funny enough I initially thought she wouldn't be my style... but then I realized she is exactly my style! We had a great conversation, she has a great philosophy and incorporates team training, I'll start with her in December and I can't wait! Will definitely write more about this, later. 

- I finally made myself a carrot cake for my birthday. The thing weighed like 10 pounds. It was a recipe from my Grandma's best friend. I had to modify it because I didn't have all the ingredients - it turned out ok (not great), but it definitely sufficed. BUT. I'm pretty over it now. This thing is NOT helping me get to ANY goals. At least it is in the downstairs fridge, so really, I can avoid it, and it doesn't exactly call to me. In fact, I'm pretty sure I can just be done with it. Next!

- I am writing more. Sort of. My storyline for my main project is coming together. There really are SO MANY TEARS as you go through the process but now, it's not a big deal and I know it's just How It Is.

- I have almost finished archiving this entire blog. There are some good themes I can use for future material. There was a WHOLE LOTTA GROWTH over the past 10+ years and it's been fun to revisit.

-  DH's fam is nearly ready to move back into their house, the fire reconstruction is almost complete. Because of everything DH's family has gone through, he and I made a pact to do everything we can to stay as mobile as possible into our golden years. That way if our house is ever suddenly unlivable, we can book a stay in a foreign Air BnB, one of our friends' mountain houses, or SOMETHING and at least attempt having a good time riding out the adventure. In any case, I am glad my in-laws will be going HOME soon. :)

-  I'm back to doing the Caroline Girvan workouts, started Epic 2 last week and I am FEELING it. The workouts will get easier as I get stronger, I know, but for now I’m sore. That woman DOES NOT mess around!

- I ran for an hour over the weekend, 5.25 miles. Slow but good, zero pain (other than my soreness from the CG sessions!) I am very grateful I can move. Building my base…

- I finished my Christmas shopping. Goal is to wrap it and ship it all out this week, if possible. (I know, I don't know who I am, either.) But I really want to focus on enjoying the season, being with friends and family, and getting myself set up to be the best triathlete I can be… so not having to worry about Christmas presents is really a huge gift to ME for the rest of the year.

And that’s about it! Hope you are all having a healthy start to the week. I am definitely more active, and am 95% happy with how I’m handling my nutrition. The scale is holding steady overall, sort of expected as I ramp up these weights workouts again. I’m not too focused on numbers, but I AM focused on my behaviors and am DEFINITELY making progress with the early bedtime, eliminating negative thoughts, and consuming my calories prior to 8:30PM (as I work toward 8PM, there).  And so I keep on keepin’ on, and I hope that you do, too!

the first, but not the first, post...

For the past 10+ years I have kept a blog with the same title on the MyFitnessPal (MFP) website. Sadly, MFP has chosen to disable their blog feature and so I am continuing the posts here. I have archived most of the posts from the other site, I have another 2 weeks to finish that little chore, and I will. I won't move them here, but I have them. I don't think I ever explained the blog title, and since this is the first post outside MFP-land, here goes....

When I was just out of college at the start of my consulting career, I was staffed on a project in Boston. The client's headquarters was in a very old (but nicely renovated) five-story building. The elevator that had been installed was terribly slow, and we worked on the top floor. Our client contact was a very slim woman, a tiny little thing, and she always took the stairs (and we felt obligated to take them with her) every. Single. Time. She reasoned that 'every bit of movement mattered.' Not long after that project, I met the man I was going to marry - a very fit, slim guy himself - and he also ALWAYS took the stairs. He sought them out everywhere we went, and his attitude was 'the more stairs, the better!' So, there it was... clearly, skinny people take the stairs. 

I'm not skinny. I may never be skinny like that VERY thin client lady, or even as trim as my husband, but that's not my goal. I want to be as fit, healthy and mobile as possible for the rest of my days. I know there is no elevator to long-term success of any kind, and so I, too, will take the stairs whenever possible, and I will always aim to progress toward the best healthy version of me. This is a journey I never want to end. 

--

November 6, 2022 - getting back on track and the rest of this year

We've been back from VT just over a week, and in that time I've met my new primary care doc (and got bloodwork done), volunteered at two writing events, had my regular meeting with my current mentee and met my former mentee for dinner, did a hill workout at track with the tri club, caught up on work (including extra shifts and big annual chores there), decorated and un-decorated our house for Halloween, and almost caught up on sleep. I also picked up our bikes, which were tuned while we were away, grocery and Costco-shopped, and tried a new healthy awesome recipe, which will be in our rotation going forward! So while I'm not 100% back on track, I'm definitely taking lots of steps to get there. I don't have to climb the whole mountain in a day, but I do have to take a few steps every day and I am happily doing that. 

In very good news, despite driving across the country and splitting less-than-healthy foods with my DH the day before I got my bloodwork done, my labs all came back GREAT according to my new doc. WIN! These are the numbers that matter. All good, hooray. :) Also, I was thrilled to return to my WW Coaching job. I missed my members and my coworkers, and they missed me, it was wonderful to be back. I love this job. And all the volunteer things were FUN. It's really a joy to be able to help out with things that add to your life, too. You really can volunteer for anything, people are always needing an extra hand. I'm happy I have one to lend. 

But that other hand... time to get planning. Oregon IM 70.3 will be here sooner than I think, so Now is the time for all good men... haha. My brain has been all over the place as you can imagine, lately. But now that things are settling down... today will be the final push to get things unpacked and in order, house-wise. Once it warms up this afternoon, we'll do a short ride (short = an hour-ish). And tonight I'll plan my workouts and food for the next week, to fall in line with my goal to become The Best Triathlete I Can Be. And this is how we get fully back on track!

One of my WW members shared that she is 'on a health journey with a side effect of weight loss' and I really loved that perspective. With that in mind, I have come up with five behaviors I am focusing on through the end of the year. 

1. Not even one - not even one negative thought about myself, or doubts about my capabilities. I will actively seek to acknowledge any negatives as they happen and will replace those with a positive, immediately.

2. Pause and reflect before eating - in the words of Jesse Kopelnicki, every time we eat, we have a chance to give our body something it needs. So, before I eat, I will ask myself 'how is this food giving my body what it needs?'

3. Reasonable alcohol consumption - work towards ~4 drinks/week. I love a Manhattan, a cider, a good glass of wine. But I have noticed that consuming more than one drink at a time definitely affects me more than it did Younger Me. And, I really don't need a drink every day, so I have already been working toward this. To be continued!

4. 8PM stopping point for food/drink. Working toward this one, too! Generally my body isn't going to *need* anything after 8PM and I really do want to focus on giving my body what it needs, not what my head wants ;) Again this is not a hard and fast rule I must stick to, or anything like that, but it's something I want to be mindful about. 

5. Prioritize sleep. I am aiming for a 9:45PM bedtime, which I fully acknowledge is difficult for me. I am a night owl, but my family members are not and they are all up with the sun. I'd rather bend to their needs on this one, as it can also benefit me. I'm at least getting my jammies on by 9PM and weaning myself off phone scrolling in bed. Baby steps on this one, and we will get there...

So that's where we are this week! I hope some of you from MFP will find me over here, I plan to dual-post until they finally disable the MFP blogs. I will say I have really loved archiving the MFP blogs, I see so much growth and so many patterns as I review that near-decade of my health journey. This really is a process, but I feel like I'm climbing a great stairway to heaven. ;) Hope you are all having a great healthy weekend!

p.s. Operation Mouse Mitigation seems to have been a success, thank goodness. Here's hoping that holds up!