LAUNCH AND LEARN

• Print out the 21-Day Challenge Checklist here, date it and sign it, and post it where you can see it often.
• Download the 10-Week Race Countdown Calculator here.
• Watch this video on how to use the Calculator.

If you have trouble, shoot me an email: todd@pedalindustries.com

Enter into the spreadsheet 2 pieces of information:

1. The maximum number of hours you can ride in a given week.
2. The maximum number of pushups you can do without stopping.

From there the spreadsheet will calculate your weekly totals.

To the right, you will see a place to enter the hours for a given week and the pushups for a given week.  Enter those numbers and you will see your goal for each day of the week.

This is what you're committing to do for the next 21 Days:

• Weigh yourself first thing every morning, it’s the only way to get a feel for how your diet effects your body.
• Record the number of hours you slept – we manage what we measure.
• Upload your ride to Strava or some other app to track your hours (not miles) of riding.
• Break your Pull Ups, Push Ups and Squats into sets.  I prefer 5.  Review this blog post: https://pedalindustries.com/blogs/feed/cowboy-strong
• Read a book, on paper preferably, for at least 30 minutes per day, and write in a journal for at least 10 minutes per day.
• It’s important to stretch and do recovery every day.
• Eat whole foods.  By that I mean if you can’t identify the ingredients visually (anything in a package), skip it.
• Drink enough water so that you aren’t thirsty.
• And cut out the entire list of No’s.

This is a 21-Day Challenge, you can do it. 

I'll be sending you emails every day or so that dive deeper into the topics above.

You can ask me anything here:  RaceDay Ready Challenge

I’m pulling for ya!

Todd.

PS Tomorrow's email will show you my strength training daily routine.