MAF Experiment- Week 20

Snapshot of this week’s ideas:  Workout highlight: Mixing it up.  Nutrition highlight: A great soap.  Words of Wisdom highlight: Getting from here to there.

Click here for the video recap for the blog.

MAF Update:

If anyone wants to turn up the thermostat outside, I would appreciate it.  I don’t mind the cold, for the most part.  Once you get going, your body heats up quickly.  The problem I am running into is my toes.  In my hard plastic bike shoes, the toes get cold fast.  I guess I have to go on a search for better wool socks.  Hit me up with any recommendations.

As for the training, still some up and some down.  Tuesday was my best 30-minute MAF ride to this date.  Friday and Saturday’s MAF ride was a bit slower.  I will continue to put in the consistent work and hope for the continued positive progress.

This week’s work:

Tuesday- 30-minute ride for 14.24 virtual miles

Wednesday- 30-minute ride for 15.85 virtual miles. (6 x 4 minutes in the biggest gear, 1 minute easy spin)

Friday- 30-minute ride for 13.72 virtual miles.

Saturday- 60-minute ride for 27.66 virtual miles.

Sunday- 30-minute ride of speed work. 3 x (5 min. of 20 sec. on and 10 sec. easy followed by 5 minutes at MAF)

Nutrition Highlight:

I have written a few times about how I like to know what is in the things I am putting on or in my body.  I like to use “clean” products, meaning products that can do their job, but also don’t have things in them that will harm me or the environment.  This week I am focusing on soap.  There are some potentially harmful ingredients in the popular brands of soap. When I get cleaned up, I don’t want any of that junk on or around my body. “Clean” should be actually clean and not “dirt-free, but die and paraben coated.”

At our house, we have found a brand of soap that is made only from biodegradable ingredients (it says so on the package).  As a bonus, it is made right in our hometown of Waconia.  SunLeaf Naturals is the company we choose for our soap.  They have a wide variety of soaps that work as soap and shampoo.  My favorite is the cedar mint scented bar.  If you are looking for a good clean change (pun intended), and you don’t want to worry about what you are putting on your body being harmful, this company is great.

Workout Highlight:

What is the definition of insanity?  If you follow the Albert Einstein philosophy of the word, it means doing the same thing over and over and expecting different results.  When I find an exercise that works, I tend to put it in rotation again and again.  If it works on one of my “push” days, then I should do it on both, right?  Actually, no I should not.  By continuously doing the same lift, and using the same muscles, I am allowing my muscles to get used to the activity.  Growth happens when muscles are uncomfortable with the process.  By switching up the exercises, I am able to keep things challenging instead of just going through the motions.  It is a great mental and physical challenge.  Keep searching for ways to step out of your comfort zone and embrace the challenge.  That is where you will truly grow.

Wisdom of the Week:

I heard a quote this week on a podcast that went something like this: “What got you here won’t get you there.”  My first thought was, “this sounds perfect for the journey I am on.”  For years and years, I have used basically the same training formula.  I used high-intensity intervals for my bike training.  Since I did not have time for really long rides, the belief was that I would see better results with less training time.  My training got me some good results.  I saw my times jump in my first few years of races.  While I have still had success lately, my personal times have not changed much.  Getting on the podium is a great thing, but I really want to see my times improve and not stay the same.  This is especially true for my biking. 

That is why this quote struck me.  I have gotten to a good point, but if I want to get past the plateau, I have to do something different.  What got me to a decent level is not going to get me to the level I want to get to.  Now, I am not saying I am going to blow the competition out of the water.  It is about improving my personal times.  If better finishes happen, even better.  My challenge for you is to not be satisfied doing what you have always done.  Find ways to adapt and improve.

That’s just a bit of my experience.  Have a great week.

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