Workout and Health Summary 2021 + 2022 Goals.
For 2021, I did a total of 343 hours of tracked workouts. I worked out 261 days in some form. It was a solid year, especially considering I was working a ton and got sick/injured quite a few times.
Sick
I was sick, injured, or not at 100% for 13% of the year (which is much higher than I would like). With Calico starting pre-school I got sick quite a few times from what he brought home. I also had one injury that took a little time to nurse, and a bad sunburn due to stupidity that knocked me out for like 5 days. I hope 2022 goes better.
Sleep
I’ve started to ask myself if I got good sleep and enough sleep to track that a bit better. 82% of the time I had good sleep, which is up from 76% last year. I just started to track enough sleep to help me keep an eye on that.
Biking
I rode 241 hours on my bike and biked 163 days out of 365. I covered 4,514km. This was my second-highest year on record. I am especially proud of this since I was working so much. It helped to have Zwift and an indoor bike set up so I could bike a little after most workdays before I went home (kept my back happy as well).
Strength / Rehab / Back
My back felt great 92% of the time this year. I got an injury in December which knocked that lower. I did a lot of sitting this year and I’ve found that if I end the day with 30+ minutes of biking that really helps me. The last 3 months of 2021 were bad as was only biking 1 or 2 times a week and that isn’t as helpful for my bike (and that was reflected in some increased pain and injuries).
Fun stats:
- I set a personal record for my fastest 40km ride in April. I don’t try to bike fast so don’t laugh, I covered 40km in 1 hour and 36 minutes (24.9kph).
- I set a personal record for my biggest ascent with a 1,153m gain on a ride in September as part of my Camino bike tour. Don’t ever try to ride out of Ourense, as it is a collapsed Volcano…
- In September I biked 56 hours which was partly my Camino bike tour and an all-time record. I didn’t set any all-time distance or time records this year. My longest ride for the year was 96km over 5.5 hours and 500m of ascent.
- I did 181 strength training or yoga sessions this year for a total of 95 hours. An average of 3 a week and ~30 minutes each. I’ve been working to increase these to 5 a week at 40min and that is going well.
- My average ST/Yoga session was 30 minutes. About the same as last year.
What are my workout goals for 2022?
I am waiting to see what the post-Omicron world likes looks like… but I am hoping to do some big family trips and bike riding alongside those. We shall see how things look in a month. And, as always I want to stay strong and pain-free as I take care of my body.
1. Maintain a good base on my bike so I can do long bike tours. I am finding that more frequent riding is better for my back… so I’d like to do a minimum of 3x a week but aim for at least 5x. It helps if I have an indoor bike accessible for shorter rides after work.
2. Do ST or Yoga 5x a week for at least 40 min to keep my back happy and strong so it doesn’t hurt / get injured.
3. Aim to go juggle a soccer ball for 15 min outside during the week. It gives me a break from sitting and seems to be good for my back and happiness.
Past years: 2014, 2015, 2016, 2017, 2018, 2019, and 2020 workout summary.
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