Project Brief and Goals
In 2009, after 16 years of having fun in the middle of the triathlon pack, I was burned out on weekly training schedules and then took the next 6 years off except for some random running, hiking, and skiing. It was an enjoyable break, but I’ve added more than a few pounds and have picked up too many lifestyle habits of the sedentary.
It’s time to get back on the saddle: drop the fat, rebuild my fitness and along the journey, put in place long-term healthy habits. I’m giving myself 15 weeks to get it all done–introducing Project 2017: Designing The Middle Age Man.
Challenge 1: As of September, 2017, I’m 40 lbs/22 kgs over my weight from 7 years ago and 65 lbs/29 kgs over my race weight. I’m firmly into middle age and reasonably healthy, but if I expect to be productive and spry for the next 40 years, I need to establish/maintain excellent lifestyle habits in areas such as sleep, nutrition, strength, mobility, daily energy, and adventure/social/fun.
Goal 1: Be healthy and happy:
- Weigh < 200 lbs/90 kgs by the end of 2017
- High daily mojo
- Have basic biomarkers in “excellent” status
- High quality and sufficient sleep
- High quality, optimal quantity nutrition
- High daily movement
- Remain injury free
- Regular whole body strength work
- Increase overall endurance fitness
- Improve overall mobility
“You get the first 40 years free and then you have to pay attention. Whatever you do at 40 determines what you can do at 80 and beyond.”
–Lew Hollander, age 85. World’s oldest Ironman finisher with 58 finishes and a first Ironman at age 55
Challenge 2: I’ve raced distances from 5K to Ironman, but never to my potential due to inconsistent training frequency and executing just enough volume to get comfortably through the distance and have fun. Also known as Lazy Athlete Syndrome. I don’t expect to reach levels of performance that would have been possible 15 years ago, but given my mediocre results, I think I can beat some of my previous PRs.
Goal 2: Get faster and prepare for a return to triathlon in 2018:
- Get close to a 45:00 10k by the end of the year
- Improve swim 500m time to ca. 8:45 (1:45/100m)
- Build to 6+ swim, bike, run workouts per week