Day: 27 April 2024

Blueprint: Build a bulletproof body

I want to get fitter so I try to learn from experts who have proved themselves. And this is a good example. The author has done some amazing things. Quite jealous to be honest.

For me, I just want to get stronger at climbing and get back to (proper) running, all without (more) injuries. I have read before about the different cycles that top athletes so it was interesting to read about it directly and all the science behind that. I know I need to add (more) strength training and endurance. I should create a proper work plan for each week, a bit of less climbing but better prepared? But I am not clear how to use the knowledge from the book to climbing, when, at the end of day, you want to climb hard every week, as I am not going to compete or anything like that. Or saying in a different, how to handle your ego and jealousy.

Season:

  • Recover Mesocycle: low volume, low intensity. This is the chapter I liked the most from the book.

— 2 strength-based rehab routines per week

— 2 endurance-based rehab routines per week at low intensity and no more than 45 minutes.

— 2 days rest

  • Base Mesocycle: increase volume, low intensity

— 3 strength-based rehab routines per week

— 4 low-intensity endurance-based rehab routines per week in zone 2 (aerobic).

— 1 strongman strength session

— 1 day rest

  • Build Mesocycle: reduce a bit volume, increase intensity

— 3 strength and speed sessions per week (force-velocity curve)

— 3 low and long (10km) open water swims operating in zone 2 (aerobic).

— 3 high-intensity interval sessions in zone 4-5 (anaerobic) (separated by 48h)

— 1 day rest

  • Peak Mesocycle: reduce volume, increase intensity:

— 2 strength and speed sessions per week for maintenance of fitness

— 2 low and long (5km) open water swims operating in zone 2 (aerobic). Focus in tecnique.

— 3 high-intensity interval sessions in zone 4-5 (anaerobic)

— 2 day rest

Shoulder pain: Practice hangs from a bar. That’s what our “ancestors” did… Simple

Eudaimonia: fulfilment. It’s different from happiness since it openly accepts that pain and struggling should form part of the process. Happiness without fulfilment is a failure.

The greater the difficulty, the more glory in surmouting it. Skilful pilots gain their reputation from storms and tempests

Epictetus

Askesis: healthy hardship. “The comfort zone is the great enemy to creativity, moving beyond it necessitates intuition, which in turn configures new perspectives and conquers fears” Dan Stevens.

Why we adventure to combat spiritual decay:

A man has achieved his present position by being the most aggressive and enterprising creature on earth….. The comfortable life lowers a man’s resistance… the comfortable life causes spiritual decay

From 1956 book “The Outsider” by Colin Wilson:

Broccoli with Garlic Sauce

I want to eat more broccoli. And this is a new recipe:

Ingredients:
1 head of broccoli
2-3 pieces garlic
small piece ginger
1 tbsp soy sauce
1 tsp sugar (brown if possible)
olive oil
1 tsp corn starch
2 tbsp water
1 tsp sunflower oil
2 tsp paprika
1 tsp sesame seeds

Directions:

  1. Boil 1.5 litres of water in a saucepan
  2. Remove the florets from the broccoli head. Be sure the head is cleaned.
  3. Blench the broccoli in the boiling water for 30-45 sec. Just to see how it gets a bright green color! Remove from water and pass it via cold water. Set aside.
  4. Grate the garlic and ginger.
  5. Prepare the sauce by combining together soy sauce, sugar, oil, corn starch and water. Set the sauce.
  6. Heat up a nonstick pan to medium heat. Add a bit of olive oil.
  7. Cook the broccoli for 2-3min each side. Until you see a bit of char. Put aside
  8. Clean the pan, and put at medium-low heat, add olive oil and paprika (replacement of chili oil). Mix clean so it doesnt burn.
  9. Add the garlic and ginger. Gently cook for 2-3min
  10. Add the broccoli and turn the heat to medium. Sauté for about 1min
  11. Add in the stir fry sauce and if you have a lid, place it immediately so you can steam the broccoli steam for about 30-45 seconds. If not, just toss the broccoli so it gets the sauce spread in all bits.
  12. Plate the broccoli and garnish with white sesame seeds