Sunday Schedule (May 18, 2025)

Daily streaks: #Practice #Cook #Soak #Stretch #Core #Cycle #Black #Vitamins #Study #PT #Cut #Finish #Walk #Journal #Read #Clean #Drink

Key activities: Morning ride (0700-0900), Meal prep (1100-1200), Recovery session (1400), Evening prep (2000-2200)

Daily Schedule (Military Time)

• 0600 - Wake up

• 0605-0620 - Morning ritual #Drink

  • Morning sunlight exposure (10-15 min)
  • Water w/ electrolytes (16oz)
  • Core supplements #Vitamins
    • Fish oil (2-3g EPA+DHA)
    • Curcumin (1125mg)
    • Multivitamin

• 0620-0645 - Pre-ride nutrition

  • Light protein meal (20g)
  • Coffee #Black

• 0700-0900 - Endurance ride #Cycle

  • Road bike, flat to rolling terrain
  • Zone 2 focus (65-75% max HR)
  • Route: Shilshole to Golden Gardens loop
  • Target: 25-30 miles

• 0900-0930 - Post-ride recovery #Drink #Walk

  • Protein shake (30-40g)
  • Light cool-down walk (10min)
  • Rehydration (24oz)
  • Mobility work

• 0930-1100 - Shower, rest, personal time

  • L-Tyrosine (500mg)
  • Rhodiola (500mg)

• 1100-1200 - Meal preparation for week #Cook

  • Protein batch cooking
  • Vegetable prep
  • Portion control setup

• 1200-1300 - Lunch

  • Protein-first meal (30-40g)
  • Hydration (24oz) #Drink
  • Duolingo Japanese practice #Study

• 1300-1400 - Administration/planning

  • Review week ahead
  • Update training log
  • Schedule adjustments

• 1400-1500 - Recovery session #Soak #PT #Stretch

  • Hot tub soak (20min at 106°F)
  • PT exercises for knee
  • Targeted stretching routine
  • Focus: hamstrings, hip flexors, shoulders

• 1500-1700 - Free time/personal projects

  • Continued hydration #Drink
  • Movement breaks every 30min #Walk
  • L-Theanine (200mg)

• 1700-1800 - Core workout #Core

  • Home-based routine (20-30min)
  • Emphasis on rotational stability
  • Include 2-3 PT exercises

• 1800-1900 - Dinner #Cook

  • Protein-focused meal (30-40g)
  • Boswellia (500mg)
  • Final significant hydration #Drink

• 1900-2000 - Guitar practice #Practice

  • Technique drills (15min)
  • Song work (30min)
  • Record progress

• 2000-2100 - Week preparation

  • Lay out Monday workout clothes
  • Prepare supplements
  • Pack work bag
  • Review Monday schedule

• 2100 - Digital sunset #Cut

  • No screens after this point
  • Blue light blocking if necessary

• 2100-2120 - Journaling #Journal

  • Day One app entry
  • Gratitude points
  • Week intentions

• 2120-2200 - Wind-down routine #Read

  • Reduced lighting
  • Magnesium glycinate (300-400mg)
  • Reading (Kindle)

• 2200 - Lights out

Preparation for Monday

• SSP workout scheduled for 0600
• Morning meetings begin at 0930
• Evening: Taekwondo (1800) + Swimming (1930)
• Set alarm for 0530

Notes

• Focus on hydration: target 120oz total #Drink
• First endurance ride following knee rehab progress
• Complete sobriety maintained #Clean
• Implement 8-10hr feeding window (0700-1700)
• Track morning HRV
• Monitor knee response to longer ride
• Complete at least one task from Apple Reminders #Finish