November 14: Goals, Nutrition and Benchmarks

I said that I would start using this blog for my journey, as well as for my musings so here we go (as I switch to a Word document):

My diagnosis was a 6 week recovery from the time of injury, which means four weeks from this past Saturday (in theory). That would put me at December 8 for full recovery. I am going to use a five-weeks-from-now goal model for recovery, just to be sure I do not over exert.

Here are my daily nutrition goals for the next five weeks:

1. To consume 125g of protein
2. To replace one coffee a day with tea concentrate
3. To have two shakes
4. To get a minimum of 50% of my daily recommended potassium
5. To have less than 45% of my calories come from carbs
6. To drink no less than 120oz of water

Ok, now my fitness goals… Between today 11/14 and 11/17:

1. Two days of strength training, machines only (benchmarking strength)
2. Two days of cardio/core (bike, resistance 4, minimum 12 miles each day)

Between 11/18 and 11/24:

1. Use the reclining or upright bike to complete 80 miles (cumulatively) on level 3 resistance
2. Increase number of reps on right leg by two reps/set on all exercises
3. Be able to straighten leg completely and walk normally without pain
4. Complete 60 pushups (cumulatively)
5. Complete 15 minutes of holding derby position (cumulatively)
6. Complete 10 minutes of Bosu work (cumulatively)
7. Complete a Skid Ho “Derby Calisthenics” workout 3 times
8. Cardio should be done 5 days, strength should be done 3 days

BENCHMARK 1: No pain when walking! Can start with other cardios!

Between 11/25 and 12/1:

1. Use the bike to complete 60 miles (cumulatively) on level 4 resistance
2. Use the elliptical machine to complete 30 miles on level 2 resistance
3. Increase weight on all strength training workouts
4. Complete 100 pushups (cumulatively)
5. Complete 20 minutes of derby position (cumulatively)
6. Complete 30 minutes of Bosu work (cumulatively)
7. Complete a Skid Ho “Derby Calisthenics” workout 4 times
8. Cardio should be done 5 days, strength should be done 3 days

BENCHMARK 2: After a week of elliptical training, I can begin including side-to-side workouts

Between 12/2 and 12/8:

1. Use the bike to complete 70 miles (cumulatively) on level 7 resistance
2. Use the elliptical machine to complete 50 miles on level 4 resistance
3. Complete 20 one-minute plyometric exercises, with a focus on side-to-side motion
4. Increase weight on all strength training workouts
5. Complete 125 pushups (cumulatively)
6. Complete 30 minutes of derby position (cumulatively)
7. Complete 40 minutes of Bosu work (cumulatively)
8. Complete an extended Skid/Shrap “Derby Calisthenics” workout 4 times
9. Cardio should be done 6 days, strength should be done 4 days

BENCHMARK 3: After comfortably completing plyometrics, I can try running

Between 12/9 and 12/15

1. Use the bike to complete 70 miles (cumulatively) on level 7 resistance
2. Use the elliptical machine to complete 40 miles on level 6 resistance
3. Run outdoors (I don’t care what the temperature is) for 30 minutes one day
4. Complete 25 one-minute plyometric exercises, with a focus on side-to-side motion
5. Increase weight on all strength training workouts
6. Complete 250 pushups (cumulatively)
7. Complete 30 minutes of derby position (cumulatively)
8. Complete 60 minutes of Bosu work (cumulatively)
9. Complete an extended Skid/Shrap “Derby Calisthenics” workout 4 times
10. Cardio should be done 6 days, strength should be done 4 days

BENCHMARK 4: After being able to walk, run and cut comfortably and with no knee pain… I CAN GET BACK ON MY SKATES

Target Heart Rate for cardios should be between 135 and 165.

As the week progresses, I will have ‘score sheets’, which I plan on posting, that will have my completed workout for the week. This will force me to write down all the workouts I’m doing and track the weight on each.

Also, at the end of each week, I will assess how it went, how my knee feels, and if I need to rethink any of my goals for the upcoming weeks. The cardio goals are subject to change. If I believe I will have the time for more than what I have scheduled, or if my cardio/strength has increased enough, I will change those specific goals.

I can’t wait to get back to ……………………………