Getting fit at 39 - Goals vs Systems

Will I get Fit For Forty?

Hi, I'm getting 39 today, and with the big number coming, I decided to get fit before that happens.

After the last five years I spent on the sofa or in front of a screen.
After a couple of years of living on fast-food takeaways.
After getting fat, weak and grumpy.

I began my warm-up a couple of weeks ago. I realised I'm not as fit as I remember. The memory of riding 60km on a whim in my early 20s is precisely that - a memory.

As much as I like speed, it doesn't like me back. I get exhausted quickly, and I pant like MF after every hill. Not what I expected, but it's a reasonable starting point after 10 years of drinking, smoking and sitting on my ass all day.

I can't change it and can accept where I am today. It's my Truth Today. I can only move forward.

What's the plan?

My 3 goals for 40

In the next 365 days, I want to finish:

The South-East Coast Epic

Travel the 200 miles of the coastline of Sussex and Kent from Littlehampton to Faversham, bit by bit, every Sunday, to build my endurance for the main event of 2025. I did the part from Seaford to Eastbourne over two hikes, and the rest will come on the bike.

The London to Brighton charity ride on 14th September

A 55-mile (89km) ride from London to Brighton through great English countryside and the South Downs. I hear the climb is brutal, but I want to do it to support a mental health charity. Which one? I'll update you in May.

The South Downs Way

A 100-mile ride over three days from Winchester to Eastbourne through the beautiful landscapes of the South Downs. (It includes nearly 10,000 ft of climbs along the way). It will be my 40th birthday gift.

That being said, I don't think about them every day, but they are my guides to ensure I am moving in the right direction.

Goals vs Systems

My goals do not differ from "having a six-pack for summer" on the 2nd of January.

That's why I take what I learned from neuroscience of learning and focus on building systems to get me to the finish line. Those are habits that will help me complete my challenges. They will also keep me going after I reach my goals.

There are 3 core elements to make them work:

1. Fun

It has to be fun, and fun comes from success.

Neuroscience shows that people stop when they face failure in the early stages of learning. I must keep winning to keep it going, especially in the beginning.

I track my recovery and ensure I won't overtrain in the first 3 months.

2. Accessibility

It must be easy to execute, even if I don't like it.

I have a bike just behind me in my living room, and I have a fallback in hiking if I feel like having a change. I can pick up and leave in less than 10 minutes.

3. Social pressure

We do more for others than for ourselves.

That's why I am writing this post, and I will go on a charity ride in September. I have additional leverage when I hit a wall, and I know I will sooner or later. I told you what I'm doing, and I'm doing it for other people with mental health issues.

It's all about momentum, not the destination.

The goal is not the destination. The goal is to keep moving.

The 3 lessons I learned so far

I used my old hobby instead of searching for a new one. I loved cycling in the past. It's easier to pick it up again than start a new one.

I focus on winning. I repeat this because getting overexcited has caused me to fail repeatedly. The old truth holds: undercommit and overdeliver.

I watch and trust the data. If my Garmin tells me to rest, I rest. Gains happen when you let your body and mind recover. If I don’t fail, I will win by default.

Onwards and forwards

The best time to change your life was 10 years ago; the second-best time is now.

I picked a steep hill to climb (or cycle up), but only tough things are really worth doing.

It sounds tacky, but ask yourself: What made you happy in the past? For me, the happiest moments came from overcoming struggle and winning against the odds.

This happiness comes from systems working well, and systems make it look easy.

What are your fitness goals? Are you trying to change? Let me know in the comments.