 So it has been a hectic couple of months and my cycling form has basically fallen off a cliff I've been away my wife was away for a couple of weeks We've already chest infection in the family where my wife was away both the kids picked up Gastrial the 24-hour flu, which I kind of had Just got back from family vacation Got back from family vacation and went straight down the coast to my niece's first birthday. So I Have not been able to do much on the bike and she happens Life gets in the way of training, but I'm back on the bike and I got a new goal In 10 weeks time in Australia in South Australia actually it's the Masters Nationals Road race championships and I've signed up for that So what I'm thinking I don't really do much Vlog style videos where I'm sort of documenting what I'm doing. I thought in preparation For this race, which is about 10 weeks away I could do Once a week a vlog style video giving you a bit of insight into what I'm doing my patrons Have suggested a bit of nutrition A little bit of how do you set a training schedule for a busy lifestyle? So thank you to my patrons. I'll put your names up on the screen if any of my YouTube supporters Have some requests or some ideas I'll be keen to hear them in the below comment section and this morning and yesterday My first couple of rides back. I'm just topping up the base fitness. Yeah, so this ride today. I'm doing zone 2 So it's about 220 230 watts just holding it on one of the other keys. It's just consistent pedal stroke You can tell I'm panting a little bit. That's because I'm not stopping pedaling like this. I just want to keep constant pressure on the crank And you should be able to talk if you're riding side-by-side with somebody at this pressure But when you're holding a camera out in front of you like this and trying to concentrate At the same time, it's interesting how your heart rate elevates pretty quickly So in terms of the plan, I'm gonna share more details with you in upcoming videos but essentially think 12 weeks or 10 weeks well, we've got and I'm going to utilize the step ladder approach If you want more details on that, I've got a guide below free guide You can download where I talk about the step ladder approach but 12 hours is going to be my big week So this is week one Prove to about eight hours this week 10 hours week two 12 hours week three and step it back a little bit and then constantly Lifting the pressure as the weeks or the three week cycles go by Because I said more details on that will follow Why what are you filming? Yeah, why are you filming dad? I'm filming life life in the morning pick-ups drop-offs All right, let's go Stop saying I smell like milk So just walking out of the kids school and this is a big part of my operating rhythm every single week I'll tell you a little bit more about it shortly because I'm getting a few looks holding a camera to my face They're in the school area. So I'm actually at home now I did pull out the camera out the front of my kids school I was in the car and then a couple of parents that I knew walk past the car as I was talking to the camera Trying to do this spill and they looked at me like With a bit of weirdness they waved at me But what was going on what's this dude doing inside a car inside of a school talking to a camera? So I quickly drove off him home now. I would go upstairs But my mother-in-law is in the same with us at the moment So she's in the house and she'd probably give me a weird look as well So these are the challenges that we face when we get older and we've got kids and wives and houses and families and all kind of stuff and That's part of what I want to share with you in this Series, how do I blend in my training program and how do I get to an optimal level when there's a lot of stuff going on? I love being a hands-on dad, but it does get in the way of your cycling training I love how ambitious my wife is and she's going a little bit crazy at the moment. Have a listen to this What are you doing at 8 30 on a Tuesday night? Slipping my pleasure What do you put in for you? What do you do? I've registered for the one or two. It's a Sunday It's kind of like a half-iron man in your poon Your first triathlon was supposed to be a sprint and you're now doing a half Fine man. Yeah, I'm not ready That's all right I'm not gonna die This thing is freaking me out But it does get in the way of me having the ability to go out and train as much as I like So there's all these things that come into play So that's gonna be certainly a big part of what I share with you over the next 10 weeks now to get the ball rolling I wanted to do a weigh-in which I did yesterday Okay, so a little weigh-in here It looks like a bit of a skid mark or something like that over there 81.4 definitely put on a few KGs So I'm a little bit overweight probably 34 kilos I'd love to get down to about 76 77 for a stay and Tomorrow or maybe this afternoon, but I'll share with you in the next video. I'm gonna do an FTP Did I say that FTP test my wife's got me thinking about STD after that video FTP test so we can see where I'm out there as well So I'm gonna go inside now and make myself breakfast which this morning is gonna be a bulletproof coffee So black coffee with coconut cream Because I'm gonna start that's sort of my fast morning. I'm gonna do when I'm not training the mornings I'm gonna do 16 hour fast from sort of eight in the previous evening until noon the next day to help me drop some excess weight And nutrition will certainly be part of this series as well And as I said any ideas anything you're keen to hear put them below and I'll catch you in the next video