Starting Point

So I think it's good to document where I started from. As part of this, I want to write down my starting points. I am a generally active person and have been for all my life, although lately I am a little heavier than I would like. However, weight loss isn't a huge drive, although I could do with losing a few kilograms.

What I would like to focus on more would be the two sports that I enjoy doing as hobbies. Powerlifting and Cycling. Both of these sports I don't do competitively in any sense of the word, but there are a few things that I would like to track. I don't think 75 days is enough to make huge improvements in either of these sports, but I would like to track where I start in both of these and continue to track where I get to as I go throughout the year.

In the introduction, I talked about not getting any younger and goals that I would like to achieve. For these two sports, I have the following:

Powerlifting

It's always been a goal of mine to hit the 1000lb club, for those that aren't aware the 1000lb club is having a powerlifting total of 1000lb+. This means between the three main barbell lifts (Bench, Squat, Deadlift) you can do a 1 rep max in each of the lifts that adds up to 1000lbs, or in metric 453.5kgs.

So with this goal in mind, a good starting point is to measure my current one rep max's in those lifts. In addition to the three main barbell lifts, another lift that is worthwhile keeping track of it the overhead press. It's not a powerlifting lift measured in competition, but it's the other barbell lift that makes up the big four lifts.

My starting point for these are:

Bench: 75 kg

Squat: 90 kg

Deadlift: 120 kg

Overhead-Press: 35 kg

Cycling

Cycling is a little harder to make goals for. I do however enjoy mountain biking and road cycling, for me, mountain biking is about skills and road cycling is about fitness, although both benefit from one another.

The thing that you can measure to check your fitness with cycling is twofold your FTP (Functional Threshold Power), and your Watts per Kilogram. While Watts per Kilogram, is dependent on your FTP, it is a better measure of overall cycling fitness. You could put out 300 watts as your FTP, but if you weigh 160 kg, then you have a W/Kg of 1.875 W/Kg. Wear as if you had an FTP of 180 watts but only weighed 60kgs, you would have a W/Kg of 3. Over 50% higher than our 160 kg rider.

My starting point for these two measures are:

FTP: 193 watts

W/Kg: 1.9 watts/kg

General Health

So on top of the above, I would like to document how my general health stats improve as I go through out the year and throughout the 75 Hard challenge.

My starting point is measured from my Garmin watch.

Resting Heart Rate: 53bpm

Weight: 101Kgs

VO2 Max: 45

Body Fat Percentage: ~25%