<center>![MTBJump.jpg](https://steemitimages.com/DQmPgcttq5H8zPDJPdKZVsgezZbbejk2XK8DYSDMQFYA2Fo/MTBJump.jpg)<br/><em>Me on Lap 2 of a 4hr Endurance Cross Country race at Mt Joyce.</em></center>

If you have been following my posts, you'll know by now that I've allowed myself over 4 years to become a big, fat, slob and have lost my motivation for physical endurance feats. I've scape-goated my return to University to study Physiotherapy as the biggest detractor to my cycling pursuits.

Anyway, no time for regrets. Gotta get back on track.

In this post, I want to carve out a road map on how I think I should return to the sport I love. So without further adieu, here are the details...

<h2>My Starting Point:</h2>

- Weight: 75.2kg
- BMI: 26.8kg/m<sup>2</sup>
- Body fat: 18.1kg, 24.1%
- Body fat range: Overfat
- Visceral fat rating: 7.8

The above was measured on a Tanita BC-1000 body composition scale.

- Waist circumference: 93cm
- Mt Coot-Tha climb time: 13min 27sec

<h2>My Goals:</h2>

<h3>Cycling fitness</h3>

- My primary goal not to lose as much weight as possible, but to improve my cycling fitness to prepare me for a return to MTB racing.
- My cycling fitness can be measured on a sustained climb. One of the best in Brisbane is Mt Coot-Tha. It is a key Strava segment in my city. I will do a dedicated post about this route in the coming days.
- The simplest measurement will be time to complete the segment. But other important parameters are average heart rate or average power output over the segment - both of which I can measure.

<h3>Weightloss</h3>

Having said the above, I want to achieve a target weight of 65kg and reduce my body fat to 12% or less.

<h3>Return to MTB competition</h3>

I want to start racing mountain bikes again by August this year.

<h2>My Current Plan:</h2>

- Do a training activity 6 days per week. Run, cycle or both.
- Do one training activity before breakfast, in a fasted state.
- Ride a major climb in Brisbane at least 3 times per week OR...
- Complete a ride with at least 400m elevation gain 3 times per week.
- Minimum activity levels of 100km of riding OR 10km of running per week.
- Eat a predominantly wholefoods, plant based diet. I won't be turning into a militant vegan, but when preparing my own meals, I will be eliminating meat and reducing my consumption of processed foods, whilst increasing my intake of fruits & vegetables. Rice, bananas and potatoes will be my staple.

I think these objectives are a realistic starting point, and can be achieved without major adjustments to my lifestyle that will them disruptive. I live next to Mt Coot-Tha, so there are no excuses for not doing those hilly rides.

I will be reviewing and progressing this plan every 2 weeks.

What do you think? Please let me know in the comments.

<hr/>

My return to MTB racing blog series so far...

<ol>
<li><a href="https://steemit.com/mountain-biking/@masterwu/day-1-2018-re-igniting-my-mountain-bike-racing-passion">Day 1: 2018 re-igniting my passion for mountain bike racing</a></li>
<li><a href="https://steemit.com/cycling/@masterwu/day-2-where-i-am-now">Day 2: Where I am now</a></li>
<li>Day 3: My road map to returning to MTB racing</li>
</ol>