Pedal to Podium

Today was one of those days where I felt like I found a good rhythm—balancing time with Ellie, productive training sessions, and some self-reflection on the progress I’m making (and the frustrations that come with it).

The morning started with a 3.5 km walk with Ellie to the mountain bike park and bush reserve near my house. Ellie was in her element, sniffing everything she could and exploring with boundless enthusiasm. At one point, she even climbed up a couple of berms like she was about to take on her own trail! It’s always such a joy to see her so happy and engaged, and it gave me a great start to the day.

Once we got back home, I put Ellie upstairs for her usual post-walk nap and headed to my strength training session. I’ve only been back in the squat rack for six weeks, so when I saw back squats in today’s lineup, I was genuinely excited. I’ve been craving them, and I felt strong and focused as I worked through 8×3 at 40 kg. For me, these are great numbers and a big step forward. It’s exciting to feel that progress, especially since building back strength takes patience and consistency. After training, it was time for my regular Tuesday ritual—heading to my parents’ house for $7 burgers from The Standard. There’s something so comforting about routines like this, and the burgers never disappoint. While I was there, I dropped Ellie off for them to watch tomorrow while I catch up on sleep after my night shift. I’m so grateful for their support—it makes managing everything a little easier.

Back home, I tackled some boring but necessary house tasks like laundry. These little things never feel particularly rewarding in the moment, but there’s a certain satisfaction in getting them done and knowing you’ve set yourself up for a smoother week ahead.

By 5 pm, it was time for my cycling session. I always make sure to leave at least five hours between strength training and cycling to minimise the impact they have on each other—it’s something I’ve learned the hard way! For this session, I opted for Zwift. I could have ridden outside, but sometimes the mental load of dealing with traffic and focusing on my surroundings just isn’t appealing. I wanted to switch off and enjoy a movie while ticking off my session. The workout was 2 hours with 8 prescribed sprints, and I was thrilled with how it went. The sprints felt strong, with most averaging around 550 watts. At my current weight of 57 kg, that means I was hitting nearly 10 watts per kilogram—a benchmark I’m really proud of. It’s those little milestones that remind me all the hard work is paying off.

After the ride, I caught up with my PT, Helena, and talked about some of the frustrations I’ve been feeling around my weight not shifting much this week. She listened and reassured me. I also raised a concern that I was having trouble with recovery recently. She reminded me that the two most important factors in maximising recovery are diet and sleep—two things I’ve been compromising as I focus on fat loss and navigate night shifts. We both had a laugh about it because, in hindsight, it’s so obvious, but it’s always helpful to hear it from someone else.

To end the day, I made an amazing fried rice for dinner. It was quick, filling, and exactly what I needed before heading into my night shift. Cooking something satisfying like that always feels like a little act of self-care, especially after a full day of activity.

Today wasn’t without its challenges, but it felt like a good balance of productivity and reflection. From Ellie’s joyful exploration to hitting strong numbers on the bike and taking steps to understand my recovery needs, it was a reminder that progress is about the journey, not just the results. Some days it’s about showing up, and today, I’m grateful I did.