After falling ill the first week of January and falling lazy the second week, I had no excuses left come the third and so it begun my winter training with fifteen weeks to get ready for my first MTB race of the season on April 29. What follows is my pre-season-winter-training diary as I look to burn fat, gain stamina, eat healthy and stear clear of booze. Wish me luck, I’ll need it.

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BEGINNING WEIGH-IN: 212.8 lbs

Sunday, January 15 The eve of the first day of forcing myself back into the gym. I’d love to say I was catching a flight out to Hawaii for six weeks good cycling in the sunshine, but the reality is that with the temperatures safely into the negative temperatures here in the Great White North, I’ll be limited to the gym on the ground floor of my building for at least the first 10 weeks. Tonight I tipped the scales at 212.8 lbs. The target weight is 182 lbs which will require a loss of 2.4lbs per week, though if I have to be honest, anything sub 195 lbs I’ll be content with. Weigh-ins will be weekly.

Monday, January 16 Four body movement exercises: 10x Squats with weights, 10x Pull down weights, 10x Bench press weights and the plank for 45 seconds. Three sets of these in total with a two minute break between each set. 10 minute run including intervals of 5x 30 secs at 10mph and 5x 60 secs and 4.5mph. Definitely a wakeup call tonight but something to build on. Can only get easier.

Tuesday, January 17 Day off. I wouldn’t insult myself or anyone reading by using the word ‘rest day’, but a prior planned engagement forced my hand here and in the schedule I’ve put together for myself I had this factored in.

Wednesday, January 18 Four body movement exercises: 10x Squats with weights, 10x Pull down weights, 10x Bench press weights and 10x leg up exercise from hanging bar. 15 minutes on the bike machine doing 30 second power intervals with 1 minute at 50 percent. Felt good afterwards.

Thursday, January 19 Bone idle. No excuse. The punishment? A session in the gym before my scheduled swim on Saturday. Serves me right.

Friday, January 20 Three body movement exercises with weights: Squats x10, pull x10 and push x10. Three rotations in all. Followed the first rotation with an exercise holding myself off the ground horizontally while pulling knees up to the chest exercise ten times, the second rotation by hanging from a bar and pulling knees up to the chest ten times, and the third rotation doing a 45 second plank. 2 minute rest to stretch between each rotation. Then onto the bike machine for some brutal 6×9 high intensity interval training. That’s 6 seconds hard, 9 seconds easy over and over for 15 minutes. Sounds a heck of a lot easier than it is but it’s the ultimate fat burner.

Saturday, January 21 Four body movement exercises: Squats x10, pull x10, push x10 and knee ups from holding position x10. Followed up with a run on the treadmill with 8x 30 second intervals sprints (fast jog) and 1 minute slow jog (fast walk). Earned the Chinese we had for dinner!

Sunday, January 22 The usual four body movement exercises including two planks for 30 seconds each. Followed by five 10mph sprint intervals on the treadmill with 30 second 4.5mph rests. Had planed to go for a swim but that never happened, still it was better to do something than nothing.

Monday, January 23 The usual four body movement exercises again followed by a 30 second sprint on the bike machine and 1 minute spin repeated ten times.

MONDAY MORNING WEIGH-IN: 212.6 lbs (Slightly disappointing. Will have to focus even more on the daily allowed calorie intake).

Tuesday, January 24 Day off. This one is scheduled and deserved.

Wednesday, January 25 Lazy old day. Getting a one hour bus home from work just makes you want to sit down when you get home. No excuses though, this was not deserved.

Thursday, January 26 Nothing again though maybe the break has done my body a bit of good. An unscheduled weight in that evening had me down at 208.6 lbs which surprised.

Friday, January 27 Night out at a Lacrosse game so no gym action. The weekend was going to be a run and weights on Saturday and a swim on Sunday but I’ll have to completely up that to make up for the past several days.

Saturday, January 28 Fifth day in a row off. Not good though I’ve managed to stay dedicated to my limited calorie intake so I shouldn’t gain too much weight on the side. Back at it tomorrow. No excuses.

Sunday, January 29 To the gym with the intention of a workout followed by a swim. I done three sets of the body movement exercise with weights but the gym was busy and I didn’t wast time getting onto the bike. I done the dreaded six by nine intervals which consists of sex seconds all out and nine seconds easy for fifteen minutes. Sadly the pool was packed with kids and forced me to put it off to another night.

Monday, January 30 Got that swim in tonight. Went to the gym first and done another set of the 6×9 intervals before heading into the pool for a 1 km swim. Felt good afterwards.

TUESDAY MORNING WEIGH-IN: 208.6 lbs (Much improved despite so many days off).

Tuesday, January 31 Day off. I don’t deserve it but prior appointments dictate otherwise.

Wednesday, February 1 Went down to the gym and done intervals on the bike for 15 minutes. Thirty seconds on a climbing interval riding at 110RMP, with one minute off at 90RPM. Finished strong but left it at that. The gym was again busy.

Thursday, February 2 Lazy day.

Friday, February 3 Travelling day up to the lake for the weekend after work.

Saturday, February 4 On the lake skating. Nothing quite like pond hockey, a really enjoyable workout.

Sunday, February 5 More pond hockey again today.

SUNDAY WEIGH-IN: 208.0lbs (Not the 2.4 lbs per week as hoped but still going down).

Monday, February 6 Long day at work, arrived home tired and didn’t move from the sofa.

Tuesday, February 7 Appointment after work meant I was home to late to get down to the gym.

Wednesday, February 8 Three sets of five body movement exercises — mostly with weights. 15 minutes of those 6sec v 9sec on/off intervals on the bike. 500 metre swim.

Thursday, February 9 Nothing. No excuse.

Friday, February 10 Fifteen minutes of 6×9 intervals on the bike and a 650 metre swim.

Saturday, February 11 Three sets of five body movement exercise — mostly with weights. 15 minutes on treadmill with ten 30 second sprints. Felt good.

Sunday, February 12 Nothing. Let’s call it the day of rest.

MONDAY MORNING WEIGH-IN: 207.6 lbs (Ahh, just alright. Falling behind schedule, but at least it’s still going down.)

Monday, February 13 Went down at 6 a.m. and done a 15 minute run with ten 30 second sprints. Felt wide awake by the time I got to work, for once.

Tuesday, February 14 Day off. The usual weekly post-work appointment.

Wednesday, February 15 What is it with the day after a day off. I just cannot get motivated.

Thursday, February 16 Three sets of five body movement exercises either with weighs or by holding the body up. 15 minutes on the treadmill with ten 30 second sprints.

Friday, February 17 Off to a Toronto Raptors NBA game after work so no chance to get into the gym. Must catch up over the weekend.