L_Master Member

I partially agree with stanman here. Some of these flat out are unlikely to be intense enough unless the athlete in question is very large, very out of shape, or both. The plank example is a good one. That's not even cardio. My HR is like 100bpm holding a plank. Muscularly challenging, but not cardiovascular challenging.…

I agree in that we all tend to think of HIIT at anaerobic training. 1) That said, that's not a particularly accurate picture. I think the most classic concept of HIIT is tabata, or 20s sprint, 10s recovery. If you do these truly all out, you're going to deplete FRC (anaerobic capacity) after perhaps 3-6 of these sprints…

Why? High Intensity Interval Training. With a well picked, mid range weight of 30%-50% of max you can absolutely blow yourself to the ceiling with something like this. The bicep curls are perhaps questionable, but you've got someone doing squats followed by rowing for a duration of 15-30s at near maximal, sprint intensity…

Hard to choose. Some good ones: 1) 8x1' all out, 1' easy pedal recovery (power/speed naturally drop, but the suckage remains constant) 2) 5x5' @ 130% of threshold w/5' easy in between (or roughly 5x5' at around the pace you could race all out for 8') 3) 8x1' @ 95% of maximum one minute ability, 10' rest in between 4) 30"…

I race bikes and lift. The former competitively, the latter is new for me so perhaps in the future. Combination of a few things for me: 1) Enjoy it. I enjoy the process of getting better at these things, working on technical aspects, thinking about my training, etc. I also have taught me self to enjoy the feeling of…

Sweet.

Challenging comparison, not sure here. That's a pretty good pic of me and she still looks pretty good in a selfie so I'm going with NO.

Absurdist.

Mmmm, he's got me pretty badly outdressed...but it's a mirror selfie in a bathroom. Tough call, but going yes.

5" and 1' power tests today. Distance: 18.6 mi Elevation: 723 ft Moving Time: 1:00:43 Elapsed Time: 1:01:17 Average Power: 173w Normalized Power: 261w Speed: Average: 18.4 mi/h | Max: 37.1 mi/h Kj: 612 5" Power: 1,154w (16.4 w/kg) 60" Power: 701w (9.94 w/kg) Pretty damn pleased with that 1' number. I've never been accused…

Starting off this month with a recovery week, or at least a first few days of recovery. On that note today's spin nice easy one Distance: 17.7 mi Elevation: 449 ft Moving Time: 1:01:43 Elapsed Time: 1:02:07 Average Power: 143w Normalized Power: 151w Speed: Average: 17.3 mi/h | Max: 33.1 mi/h Kj: 529 Tomorrow also recovery,…

Saturday: Endurance Spin Distance: 38.1 mi Elevation: 2,110 ft Moving Time: 2:02:54 Elapsed Time: 2:04:17 Average Power: 207w Normalized Power: 233w Speed: Average: 18.6 mi/h | Max: 45.4 mi/h Kj: 1,528 Sunday: Longer ride with 3 20' SST efforts Distance: 58.9 mi Elevation: 3,459 ft Moving Time: 3:04:49 Elapsed Time:…

Recovery Spin Distance: 17.0 mi Elevation: 610 ft Moving Time: 1:00:44 Elapsed Time: 1:00:44 Average Power: 145w Normalized Power: 157w Speed: Average: 16.9 mi/h | Max: 40.1 mi/h Kj: 530 MTD: 681 miles/ 37hrs / 2,254 TSS

Dang. That's a big week. I've done 20 hours once and I was pretty wrecked from that. Is this a big week for you, or do you routinely rip through some serious miles? And thanks, here in CO we got plenty of hills. Starting to get back some of that fitness (and weight loss) that I had from before my crashes in Mar and June.…

2 hours steady tempo today Distance: 42.8 mi Elevation: 3,418 ft Moving Time: 2:05:30 Elapsed Time: 2:08:01 Average Power: 257w Normalized Power: 273w Speed: Average: 20.4 mi/h | Max: 47.6 mi/h Kj: 1,931 Legs are shot, rest day tomorrow gonna be nice

Big one today Distance: 51.8 mi Elevation: 6,838 ft Moving Time: 3:01:24 Elapsed Time: 3:12:46 Average Power: 224w Normalized Power: 261w Speed: Average: 17.1 mi/h | Max: 41.2 mi/h Kj: 2,436

Missed a few: July 21 - 16.1 easy recovery spin July 23 - 35.7 tempo ride July 24 - 30.3 spin July 25 - 17.2 recovery spin

Jinxed myself. Talk about how much I love the hot weather then overheat bigtime in 100 degree sun. Went from feeling great to feeling awful at half the power. Downed a bottle in about 15 minutes and was still crazy parched. Fortunately right about that time the skies clouded over and I was able to get back to feeling…

Happens to me sometimes. I'd say once every other week (give or take) I'll get a day like this is I'm running a somewhat aggressive 1.5-2 lbs/wk deficit. Usually just got to gut through it, and if I'm for sure feeling to hungry for sleep I'll usually throw in some extra veggies. That said, it's fairly routine for me to get…

My kind of weather! (yes, I'm a bit of a freak like that)

I'd think if you were seriously determined you could probably gain 10lbs in a week give or take. I could see eating 6-10k calories per day, especially if you avoided most of the healthier options. The two vodka shots are like 150 calories (70 per shot or so), maybe closer to 200 if at a bar or something, so that's not…

Quick hour spin today Distance: 18.8 mi Elevation: 1,053 ft Moving Time: 1:02:07 Elapsed Time: 1:02:07 Average Power: 203w Normalized Power: 234w Speed: Average: 18.2 mi/h | Max: 49.2 mi/h Kj: 755

Nice ride today, 3x15 min SST: Distance: 25.6 mi Elevation: 1,768 ft Moving Time: 1:16:20 Elapsed Time: 1:17:04 Average Power: 244w Normalized Power: 278w Speed: Average: 20.2 mi/h | Max: 50.6 mi/h Kj: 1,119

Trying to work back into some fitness after getting derailed with two unfortunate crashes and busy with school Mar -> June. Not sure how much I'll be able to do as school is about to go crazy busy in the fall...but we shall see. Today nothing special, just little recovery ride with about 4' of having some fun with some guy…

I'll routinely burn 1500-4000 kcal on rides depending on what I'm doing. General rule of thumb for me is that I eat a fairly large meal beforehand, usually about 2 hours before consisting of anywhere from 1500-2500 kcal. Then when I get back from training I'll usually eat another large meal roughly similar to the calories…

Group ride on Sunday, always enjoy the view there!

Well guys, it was fun! Wish I could have been a little more active, but working and then an additional 20 hours a week of training is a brutal time sink ;( Last week was excellent, nailed it pretty much every day, if anything I ran a little too aggressive of a deficit most days. Good way to close down. Happy with the…

Pretty good last week. Solid most days, little overkill on the junk with super bowl today, but kept the overall calories dialed right in at +600 for today, which was the target. Had an excellent bike ride on Saturday, 30 min test, i.e. how hard can I go for 30'. New power record of 321w, which is really, really strong…

Obviously more cardio/training won't lead to greater weight loss. What you eat will do that. You could train for 3 hours in the morning and 3 in the evening and still easily not lose weight if you're eating a bunch of food. Certainly there is nothing wrong with two a days, and in my running days I rountinely would run…

February 1: OFF February 2: OFF February 3: 33.1 Miles - Easy Spin February 4: 19.7 Miles - Recovery February 5: 34.6 Miles - Openers February 6: 68.7 Miles - *kitten* smackin that 30' test February Total Miles: 151.6 Miles February Total Duration: 7:00:00 Seriously stoked about today, 318w for 30' (325w for 20') at 64.3…