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My Five-Part Fitness Strategy for 2012--Part 3, Mental Toughness

Friday, January 06, 2012

To reach my primary and secondary goals this year, I have a five-part strategy: (1) Nutrition, (2) Cycling and Running Skills, and for today (3) Mental Toughness. By this I mean six things:

Positive Mental Attitude--to succeed, I must believe I will
Discipline--to succeed, I must stick to the plan
Concentration--to succeed, I must focus on and off the "field"
Determination--to succeed, I must be stubborn as a donkey in a good way!
Perseverance--to succeed, I must wisely push through suffering and pain
Visualization--to succeed, I must utilize my imagination to the fullest

Right now, this is the most challenging part of the strategy for me because I lost my mental focus for a couple of months, or at least I drifted from it. I let my guard down. That causes a kind of momentum that's hard to turn around but it can be done, and by God's grace it will be done.

Thanks for reading, hope you had a great day!


My Five-Part Fitness Strategy for 2012--Part 2, Cycling/Running Skills

Thursday, January 05, 2012

A few days ago I share my primary and secondary goals for this year, and then two days ago the first part of my strategy to get there: nutrition. Next on my "strategy" list is developing specific athletic skills as follows:

1. Complete the fitness tests once per month until you score in the highest ranges (I use SP's push up, crunch, and step up tests for these).

2. Improve balance and flexibility.

3. Work hard to get down to 200 lbs (I put this here because it has to do with speed on the bike--the lighter I am, the faster I go!).

4. Continue to develop “grinding” skills (this refers to a high cadence style of riding).

5. Develop greater leg strength (stronger legs = more speed).

6. Improve aerodynamic position.

7. Increase running speed to at least 6.0 (this is the first year I'm taking running seriously so I'm starting with a reachable goal).

Well, that's that! Tomorrow I'll share part three of my strategy. Hope you have a great day.


The Grace of God in the Stomach Flu

Wednesday, January 04, 2012

I came down with the stomach flu last night and blogged about why I'm grateful to God for it at .

Due to this unfortunate, but gracious circumstance, I shall delay any further comments on my training strategy for a day or two.

  Member Comments About This Blog Post:

BILL60 1/5/2012 7:58AM

    Hang in there partner.

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RUN4FOOD 1/4/2012 7:21PM

    Charlie, thanks for sharing your blog post. Pray you feel better soon. I'll also pray for Chuck. I haven't been active on SparkPeople for quite some time. It is very refreshing to come back here and see your post.


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My Five-Part Fitness Strategy for 2012--Part 1, Nutrition

Tuesday, January 03, 2012

Yesterday I shared my primary and secondary goals for the year, and today I want to share the first of my five-part strategy for achieving those goals: nutrition. More specifically, I am committed to the following:

(1) Eat a well-balanced diet every day, i.e., a good mix of fruits, veggies, carbs, protein, calcium rich foods, and healthful fats.

(2) Keep my calories in SP’s suggested range every day (1800-2500, depending on how much I exercise).

(3) Avoid fast-food, fried-foods, and eliminate specialty drinks at the coffee shop.

(4) Take the following supplements every day: basic multivitamin; up to 2500 mg of vitamin C; vitamin D; up to 1200 IU of vitamin E; one to two teaspoons of glutamine (strength training days only).

That's that--plain and simple! The biggest struggle I have right now is the "specialty drink" thing. I just can't get enough of Caribou Coffee's dark chocolate coolers (decaf for me)! But alas I must let them go. Too many calories, too much money!

Hope you all have a great day!

  Member Comments About This Blog Post:

MNCYCLIST 1/3/2012 10:49PM

    Well, I'd love to but it always the same week as the TRAM and given that my wife has MS I just can't miss that event. Oh well, I would love to ride that with you, but maybe some year I can talk you into coming to Minnesota!

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BILL60 1/3/2012 6:03PM

    Sounds like a plan. Execute that plan and perhaps you'll join me in doing RAGBRAI this year.

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My Fitness Goals, Strategy and Plan for 2012--Part 1

Monday, January 02, 2012

Yesterday I took some time to think carefully about my fitness goals, strategy, and plan 2012. Today I'll share my goals and then in the coming days I'll share my strategy and plan one piece at a time.

My primary goal this year is to become a du-athlete!

I doddled with jogging last year but this year I want to take it more seriously and get to the place where I run as well as I cycle. With this in mind, I also have several secondary goals for this year:

(1) To establish a base running speed of 6.0-6.5.
(2) To complete my first half-marathon on May 12, 2012.

(1) To increase speed on the bike so that 19.0 mph is the new normal;
(2) To beat my current sprint speed record by setting a mark of 30.0 mph or higher;
(3) To complete a century in less than 5 hours and 30 minutes.
(4) To complete The Ride Across Minnesota with an average speed of 18.0 or higher.

(1) To complete my first Du-Athlon on June 30, 2012.

This may seem like a lot, but it's really not. It represents three events and then several other goals that will be accomplished in the course of my normal training regimen. Now what remains is to pray for the grace of God for health, discipline, and perseverance!

  Member Comments About This Blog Post:

7356WILMA 1/2/2012 7:10PM

  Sounds like you know what you are doing and have doable goals!! You can do it!!

Good Luck!!

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