L_Master Member

Like any kind of endurance training each session will be different. If running is a big weak spot you'll probably want to focus a little more on running than the other two sports. Beyond that, its more or less about the usual training suspects. Tempo/Threshold runs at around hour race pace for 20-25min, or breaking those…

The goals for 2016 are: Weight Loss 61kg by Apr 1, probably 59-60kg by May 31st Nutrition Average less than 1 soda per week for 2016 Less than 5% calories from junk food for 2016 Up protein intake slightly to ensure 1.5 g/kg of body weight/day I think those two goals about take care of it for me. If I eat clean, my diet is…

Seems high at first glance for 2lbs a week if you go by the general estimate. I could see TDEE being around or slightly north of 3000 though for those stats.

If anyone wants to add, feel free: http://strava.com/athletes/4181836

Assuming MFP/Fitbit are synced, then it depends on the exercise. If you do obvious step based exercise like running, hiking, or walking then you don't, and shouldn't, log it as a workout in MFP OR Fitbit. Fitbit will know you ran/hiked/walked from your steps, and calculate your calories appropriately and then send the data…

@cperret31 :smile: Not so bad when it's outside. When the weather is cold/snow on the ground as is typical for CO that's where it's rough. Riding for 5 hours on a bike trainer gets old quick...

Yep all the time. Strava is lyfe!

@kcjchang - You regularly ride 6+ hrs on a trainer? I thought I did a respectable amount with 2-3 hrs/day on the trainer but you've got me annihilated.

Just run more. Build up to running 25-35 miles a week over 4-5 days a week. Once you get there, start adding in some faster work. You can do goal pace reps of 300-400m (400m = one track lap, covered in 2:00/120s), with a 2:00 recovery, and then some longer repeats of 800m at a strong pace for you, probably somewhere…

5 hours on the bike is usually my strategy. Gets me up to 6000-7000 TDEE :)

@heybales Agree about the running estimates, but 140kcal/mile is high for a running estimate, and nearly double a typical walking estimate for a guy my size. Where I walk is very hilly, 100-150 ft/mile average elevation change, but my sense is that is still a bit high. It will be interesting to see to what extent it…

Racing once or twice at 10k, and maybe once at 15k is usually good. You can get some speed in the legs and some racing experience before the goal race. Beyond that to give any quality advice we'd need to know a little about training history: i.e. current mileage, past running experience, yearly mileage wouldn't be bad,…

@ninerbuff - That 33lbs assumes he is actually 25% BF. I assumed his BF is less than that, because it's next to impossible to be 5'10", 160, and also 25% BF. You'd basically have to have zero muscle (unlikely just be default of being 160, carrying extra weight generally requires at least a little extra muscle) and then on…

Not a concern at all (Charge HR) unless you're working with some super high pressure water or something. Thing is easily showerproof, in fact in tests it's waterproof to 50m. Yes, yes, I know they don't technically claim this and you probably couldn't get warranty if there was water damage, however several friends have had…

@Azdak Absolutely. If you're a serious performance oriented endurance athlete 5 or 6 zones make sense depending on race demands. The guy/gal that wants to lose weight/be fitter/be healthier definitely doesn't need to make it overall technical. Easy/threshold/hard(VO2) works pretty good. 10 zones would be absurd haha! That…

@nsprague1991 - Not much besides cycling indoors. When I was running I usually went outside until the thermometer dropped below 20 degrees, but being a cyclist now I generally don't ride outside unless it's north of 30 with large swaths of clear roads. I just ride indoors on the Kickr (basically like stationary bike except…

It's correct that at easier efforts you'll be using a slightly higher percentage of fat compared to carbs. But from a weight/fat loss perspective it really doesn't matter where the calories come from. Calories are calories whether they come from fat, glycogen, or lean muscle. @rileysowner - Spot on. It's one of the things…

Hah yes it's quiet fun! For me there is something ridiculously satisfying about riding up mountains as fast as I can...and then as a bonus you get to bomb back down hill at 40+ mph and pass cars :)

Random - Does this mean when training that it is a good idea to try and stick to the same treadmill?[/quote] Unless your OCD about paces you don't necessarily have to. Most running ought to be done by perceived effort. So if you normally do a hard 5M run at 8:00 pace and you get on a treadmill and feel like 8:00 pace is…

This. If you've just got a stuff up/running nose or a light sore throat or something go ahead and run if you want to do. If you've got full on fever or just feel sick systemically, save the training for another day.

Usually when I'm training as a runner, it's just running 7 days a week with maybe 1-2 days a week in the gym for some lifting. Occasionally I'll take a monday off completely or cross train with a very easy ride on the bike.

When I'm running (primarily a cyclist but typically do a fall running cycle) I'm usually around 60-80 mpw. Usually run around 5-12 miles depending on the run, maybe a few more if it's a long run day. Normally I run outside, but if I do run on the treadmill I use 1% for easy runs, and 1.5% for faster stuff. Pacewise, easy…

Agree with most stuff. Bolded part was my bad, calibrated is not the right word. Belt accuracy varies quite a bit on treadmills, though usually not drastically. Worst I've ever seen in a decent commercial treadmill is about 5% off. Even if you run crazy hard for an hour that's likely only 50 calories difference or less, so…

Bruce Willis

@GFitMan Sophisticated

I'm guessing it's not actually need and is more like want. Then again, maybe he has some bet/competition where he stands to gain big time :tongue:

Oh don't get me wrong, I have no doubt you're plenty fit and that your size is no hindrance to being able to do any daily activity. I'm at 5'8" and 150 and trying to go the opposite direction of you simply because I'm the performance oriented endurance junky. I want to do those things even faster and very extra kg is just…

From 10% goal I'm assuming male. No way you are 25% BF at 5'10" 160. Either the bodyfat is wrong or height/weight is wrong. Either way, if you're looking at 10% fat you're probably looking at needing to drop around 5-15lbs of fat. Very reasonable goal for to achieve by Mar 1, even if we are talking 15 lbs. What you should…

Feel free to add me! sgslmaster@gmail.com

I don't think that sounds dorky at all! A training plan with no direction isn't going to be very effective!