From Data Dives to Bikepacking Dreams

Hey everyone,

Welcome back to the "Not a Superhero" newsletter! So, guess what's become my new obsession? The Withings Body Scan. This isn't just any scale—it's like having a mini health lab right in my bathroom. It’s been fascinating to see my body composition in such detail. Spoiler alert: there’s an ECG involved, and muscle distribution metrics that have me scratching my head.

This week’s been a rollercoaster of data dives and some knee pain setbacks, but we’re also gearing up for an epic bikepacking trip. Intrigued? Let's dive in.

New Obsession: The Withings Body Scan

The Withings Body Scan has quickly become an intriguing part of my daily routine. As I mentioned last week, it offers a range of detailed metrics that go beyond just weight. I've been diving into the data this past week, and it's fascinating to see how my body composition is shaping up. For instance, it provides an ECG, which is pretty cool, and breaks down muscle distribution across different parts of my body.

"This isn't just any scale—it's like having a mini health lab right in my bathroom."

However, some of the initial results have been a bit perplexing. The scale indicates overall muscle gain, but the specific readings for my legs and torso show less muscle than before. It's confusing, but I'm chalking it up to the fact that it's only been a week. More consistent data will likely paint a clearer picture. I'm excited to see how these insights evolve over time.

One unexpected but pleasant surprise was Whoop's announcement about its new integration with Withings. Starting this week, the data from my Body Scan is now feeding directly into the Whoop app. This means all my health metrics are consolidated in one place, making it easier to track trends and make informed decisions about my training and recovery. For someone like me who loves data, it's pretty exciting.

Overcoming Setbacks

Now, onto the less glamorous part of the journey – dealing with setbacks. This week has been a bit tough. My efforts to establish a consistent routine have been thwarted by knee pain and an irregular work schedule. I've been trying to incorporate morning squats and various other exercises, but my old knee injury has been flaring up. I got a bit lazy with my physical therapy exercises and am now paying the price.

"The pain has made me cautious, as the last thing I want is to aggravate my knee further and risk not being able to ride during our bikepacking trip."

The pain has made me cautious, as the last thing I want is to aggravate my knee further and risk not being able to ride during our bikepacking trip. It's frustrating because I know how important these exercises are, but the fear of injury holds me back. Fortunately, my physiotherapist is a friend, so I plan to reach out for some advice on how to manage this better.

The irregular work hours haven't helped either. Some days, I start working at 7 AM; others, I'm not free until the afternoon. This inconsistency makes it challenging to stick to a set routine. I've been using time-blocking techniques, but it's still a work in progress. The struggle is real, but I'm determined to find a balance that works. I'm not giving up, and I hope this determination resonates with you all. Like the Bad Brains said, "Attitude, we got all this PMA." Positive mental attitude is key, and I'm holding on to it as I push through these challenges.

Anticipation for the Bikepacking Trip

Despite these challenges, there's a silver lining – our bikepacking vacation is just around the corner. Reflecting on our trip two years ago, I can't help but feel a surge of excitement. The sense of freedom, the connection with nature, and the simplicity of living with just the essentials were incredible. I'm eagerly anticipating the new experiences and challenges that await us on this upcoming adventure.

"This trip will be a much-needed reset. I know it's going to be physically demanding, especially with a 1200km route ahead of us, but the mental benefits will be worth it."

Right now, my mind is cluttered with a million things, and I can feel the strain on my mental well-being. This trip will be a much-needed reset. I know it's going to be physically demanding, especially with a 1200km route ahead of us, but the mental benefits will be worth it. Jana's unwavering support makes it even better; knowing I have her by my side gives me the strength to tackle whatever comes our way.

Preparing for this trip has been a mix of excitement and nervous anticipation. We've been planning meticulously, from mapping out the route to deciding on our gear. I'm eager to share this adventure with you all and reflect on how it impacts my journey.

The Paint Chips Away

Let's talk about progress. This past week has had its ups and downs, but I'm learning to celebrate every small victory. First off, I hit a significant milestone – I weighed in below 90kg for the first time in what feels like forever. It's been a long time since I saw that number on the scale, and it felt amazing. Granted, my weight fluctuated a bit afterward, but hitting that sub-90 mark was a big win. It reminded me that, as Joe Strummer said, "The future is unwritten." I hope my progress inspires you to keep pushing forward in your own journey.

"Reaching below 90kg was a huge emotional boost. It reminded me why I'm on this journey and how important it is to keep pushing forward, even when progress feels slow."

To give you a better sense of my journey, I've included a few charts and photos below. They show my weight trends and body composition changes over the past few weeks. You'll notice the small dip below 90kg, which I'm incredibly proud of. There's also some data on my muscle mass and body fat percentage.

While the changes are gradual, it's encouraging to see progress. "Watch me rise," as Have Heart would say – because every small step is a victory.

Body Composition Insights

While the scale is showing progress, I'm still figuring out the muscle distribution readings from the Withings Body Scan. According to the scale, my overall muscle mass has increased by 1-2%, which is great. However, the readings for my legs and torso are still a bit inconsistent. I'm hoping that with more data over the next few weeks, I'll start to see clearer trends.

Reflections on Progress

Reaching below 90kg was a huge emotional boost. It reminded me why I'm on this journey and how important it is to keep pushing forward, even when progress feels slow. I've had to remind myself that weight loss and fitness improvements are not always linear. There will be fluctuations and setbacks, but the overall trend is what matters.

I've also been reflecting on the mental and emotional aspects of this journey. Achieving these milestones isn't just about the numbers; it's about feeling stronger and more in control of my health. It's about building habits that will support me in the long run, not just reaching a specific weight.

Tools and Resources

Let's briefly revisit the main tools that have been crucial in my journey so far:

• Whoop: My go-to for tracking recovery, sleep, and overall strain. With the new integration of Withings data, it's becoming even more comprehensive.
• Enduco: This app helps me maintain a consistent training plan, offering a virtual coach that adapts to my needs. It's been a lifesaver, especially during busy weeks.
• Yazio: Essential for tracking my vegan diet and ensuring I hit my nutritional goals. It simplifies the process and keeps me accountable.
• Withings Body Scan: The newest addition to my toolkit, providing detailed insights into my body composition and overall health. It's fascinating to see how my body changes over time.

Personal Insights on Tracking Tools

I recently had a conversation with a friend about the pros and cons of using tracking apps. It's a topic that can be quite personal – for some, these tools can feel overwhelming or even discouraging. But for me, they've been incredibly helpful.

Here's why: having these tools keeps me accountable. Seeing my progress (or lack thereof) in black and white helps me stay motivated. When trends start to dip, I know I need to adjust my routine or push a bit harder. It's like having a coach in my pocket, reminding me of my goals and keeping me on track.

Of course, it's not always smooth sailing. Sometimes the data can be disheartening, especially on tough days when progress seems to stall. But I've learned to take these moments in stride and use them as motivation to keep going. It's a delicate balance, but one that's essential for long-term success.

Tips and Recommendations

For those considering using similar tools, here are a few tips:

• Start Simple: Don't overwhelm yourself with too many apps at once. Start with one or two that address your main goals and gradually incorporate more as you feel comfortable.
• Stay Consistent: Regular use is key to seeing meaningful trends. Make a habit of logging your data daily.
• Use the Data Wisely: Look for patterns and trends rather than obsessing over daily fluctuations. Use the insights to adjust your routine and set realistic goals.
• Find What Works for You: Not every tool will suit everyone. Experiment with different apps and features to find what best supports your journey.

Preparing for the Bikepacking Adventure

With our bikepacking vacation just a week away, the excitement is palpable. Reflecting on our last trip two years ago, I'm reminded of the incredible sense of freedom and adventure that comes with bikepacking. It's not just about covering miles; it's about disconnecting from the daily grind and reconnecting with nature and oneself.

Preparation Strategies

• Training Routines: The last weeks I've been focusing on building endurance and strength to handle the demands of a 1200km route. However, I rode a little less this past week. Our bikes were in the workshop for inspection, making sure they are in top shape for the trip. Riding inside in the finally warm weather wasn't appealing, and I've realized that I struggle with indoor sessions longer than an hour or 75 minutes. Whenever Enduco suggests a 1:45 session, I'm turned off right away. I could definitely be doing more to get my body ready, but as I'm taking on a little more work these days, it's hard to maintain everything at once. My energy seems to be running dry, making it challenging to keep up with my training routine.
• Gear Preparations: This time, we haven't meticulously planned everything. We still need to finalize the route, which we're most likely going to do this weekend. However, from our last trip in 2022, we're pretty much dialed in with our gear. We have most of the same equipment and know it works well. We talked about some changes and exchanged a few things, but mostly it stayed the same. I still need to test the new shoes I got for the trip, but overall, we're confident in our setup.
• Mental Readiness: Preparing mentally is just as important as physical preparation. Rather than visualizing every detail, I'm focusing on being present and letting myself flow with the journey. We still need to finalize the route, which we're planning to do this weekend. I've checked the weather forecasts, but I've learned over the last few weeks that they're ever-changing and not too reliable. It helps to know that I'll have Jana by my side, whose support and enthusiasm are invaluable.
• Connection to Nature: One of the most exciting aspects of this trip is the opportunity to immerse ourselves in nature. The freedom to explore new paths, camp under the stars, and experience the tranquility of the great outdoors is something I deeply crave. It's a chance to reset, recharge, and come back with a fresh perspective.
• Time-Out from Daily Routines: This vacation is also a much-needed break from the constant buzz of daily life. No emails, no schedules – just the simplicity of living with the basics. It's a mental detox that I believe will significantly benefit my overall well-being.

To wrap up, this week has been a mix of progress, setbacks, and anticipation. The Withings Body Scan has provided new insights into my health, even if some of the data is still a bit confusing. The integration with Whoop promises to streamline my health tracking, making it easier to monitor progress. While maintaining routines has been challenging, especially with knee pain and a hectic work schedule, I'm learning to adapt and stay motivated.

The highlight of this update is undoubtedly our upcoming bikepacking adventure. The preparations are in full swing, and the excitement is building. This trip is more than just a vacation; it's a journey towards mental and physical rejuvenation.

Stay tuned for next week's update, where I'll be sharing our final preparations and thoughts before we set off on our bikepacking adventure. We'll be packing and getting ready to leave the very next day. I'm still deciding whether to take you all along through the newsletter during the trip or take a break to fully disconnect. We'll see how it goes!

Until then, keep pedaling forward and enjoy the ride.

Cheers,

Björn