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A couple of challenges ago I applied to a local amateur cycling team. Last challenge they rejected* me in favor of younger, hipper riders. We all know what comes next, a rag tag team of misfits trains hard and gets it's revenge. This is the part where the training montage happens. Grinds/ Strength Day - 2 or 3 days a week Double Racked Squat KB Rows Double KB Cleans Push Ups - I prefer OH Press, but my shoulders are weak and fragile. Hanging Knee Raise or Hanging Leg Tuck Ballistics Day - once or twice a week KB Swings, I might experiment with snatches. Cycling - 3 days a week, an hour each is the bare minimum standard Probably all on the indoor trainer in front of terrible movies. Yoga/ Mobility - I hate yoga so much, I have to figure something out here. *I seriously can not fathom why they are limiting participation at all. Non-Fitnessing Stuff Keep using a daily planner to make sure I'm not neglecting anything important. Keep the checkbook balanced. Here's a re-post of my introduction from the holiday challenge: • I like bullet points • I love big quads (and glutes) • I’ve been around NF forever, almost as long as @Elastigirl so long ago that if you emailed support @Steve answered. • I’m in my second half-century • I’m not as fast as I used to be • I’m 100% slow-twitch (hence the name) so I never was fast anyway • I teach sixth grade science in a city public school, I’m adequate • I have a better wife and kids than I deserve • In the summer I love to do marathon mountain bike races • In the winter I like to do nothing • Those last two facts are incompatible • I like working out with kettlebells, sandbags, and sledgehammers. Also battle ropes, but I don’t have one • I seem to witness or experience more than my fair share of minor odd events • we foster sad-sack dogs and get them adoptable • I don’t like the challenge system and instead tend to write about any of the above items plus tacos. And here's a re-post of my apparently premature re-cap of the last 8 years of fitnessing (thanks for the reminder @loire ). • When I got here I was at least 205# /93kg (I quit looking at the scale after 200); race weight is 168# / 76kg. • I couldn't bike more than a couple miles without stopping even at the cities' easiest trail. • I tried weightlifting. It wasn't helpful. • I learned the ways of the sledgehammer, I got fitter and stronger and leaner. • I learned the ways of the kettlebell, I got more stronger. • I got back in shape, mostly. • My first race back I was approximately 397th out of 400. They were packing up the venue when I came in. • My mom, aunt (second mom), FIL all died of cancer the same year. I spent a year just sitting in hospitals, nursing homes, and living rooms. My body was so jacked up from constantly sitting that I couldn't walk down stairs and one day I fell down them. • I started doing yoga in fits and starts. • I started getting back in shape. • I blew out my back and broke a knuckle the same summer. • I started getting back in shape. • I got back down to race weight. • I started playing D&D again. • I got fast enough to finish in the middle of the pack again. • Somewhere in here I went to Texas and met a bunch of cool nerds. I've also had the pleasure of hanging out with @The Most Loathed , @Bearlee , and met up with the Minnesota nerds. • I crashed on my head hard and spent most of the next month napping and avoiding bright lights. • My brain got wonky, I quit working out so much and lost fitness. • My weight went back up (currently down to 183#). • I started getting back in shape. • Somewhere in here I did several hammer races. Hammer Racing with @EricMN , @Rooks , @The Most Loathed , @Shello are lifetime fitness highlights. • I got an unofficial 3rd place at an underground 24hr road race. • My team got 3rd place in a 24hr. mountain bike race - after a million years I finally podiumed. • I'm getting in shape again. Thanks for all of the support nerd friends.