jhanleybrown Member

Foam roller.

Hard spin intervals. Total time 57 min but intervals were 4x6 with each interval with 1 min at anaerobic (z6), 4 min at "sweet spot", 1 min at anaerobic (z6). Kinda faltered for a week and a half on cals in but back at for Feb. Total of 7-8 lbs until maintenance. Goal is to lose 4-5 lbs in Feb.

Really like Keiser m3i. Commercial grade spin bike.

As stated above, cycling is (3.6 x ave power (in watts) x time(in hours)). Accurate within 2-5% if power is accurate regardless of HR, weight, age,etc. Gym machines over estimate intentionally so dont just go with the machine estimate.

50 min spin with 6x4 min FTP intervals. I want to go back to bed.

60 min intervals on a spin bike. First 30 min had 3 x 3 min VO2 max intervals...second thirty had 3 x 5 min tempo intervals.

Most cyclists carry a spare tube, tire levers and air to fix a tire. This is 95% of breakdowns. It is easy to change. Your local LBS can show you how to do this. Tip: Pedro's tire levers (it's just a brand) are way easier to use than any other brand.

Sunday: 35 mile gravel ride. First time outside in a while. Have to get out more. My fitness was great from indoor but I was technically terrible on any trail that wasn't flat and even. LOL. Just so hard to motivate to get outside in the dark wet PNW winter. Monday: 60 min spin with Z3 intervals.

For cycling if you get a bike computer it will integrate with Strava and you can track all of it including cals...

60 min spin intervals with zone 4, 5 and 6 intervals.

75 min spin bike. Easy zone 3 intervals. Not quite recovery but easy aerobic.

Hi...used to have an indoor Lemond and now I have a Keiser at home. They had different resistance systems and resistance for "levels" were very different. I think you already got advice on calibration...but I didn't worry about my old bike's resistance "levels" being different than the new one...resistance "levels" are…

I *hate* my diet tip: Cut alcohol completely. Using MFP data...if I have even one glass of wine I then over 80% of the time blow the day on snacks even if I eat healthily and within target the rest of the day. I'm 2/3 to goal since September. I have given myself breaks from zero alcohol (Thanksgiving, Christmas, NFL…

I'm not running much these days but have done 5-6 half marathons and dozens of 10ks. I also used a Hal Higdon plan on my first couple of half marathons. He has novice through advanced and it's free and they are decent.

Matt Wilpers on Peloton digital is very good. He was a D1 runner. He has audio for Outdoor and video for dreadmill. He is now a triathlete coach and I take his spin classes. Its $13/month but there is a 30 day free trial.

Me two. Mine with 5 threshold intervals 3/5/7/5/3 with 2 min between. Took a couple weeks off from tracking all this and back to daily weigh ins this am. 16 down....7 to go and then I'm at maintenance. Woot! Woot! Exercise (yay!) + alcohol restriciction (Boo!) + tracking = weight loss. Took a break on alcohol restriction…

What he/she said... Or...figure out accurate estimates of cal burn and eat them all back. Most gym machines, HR monitors and MFP over estimate significantly. So, you want to eat them all back but you need to have an accurate estimate. There are highly accurate estimates for running and cycling and others too.

Increasingly, the general consensus is that coffee in moderate amounts may be good for you. https://www.health.harvard.edu/blog/the-latest-scoop-on-the-health-benefits-of-coffee-2017092512429

I've done a ton of Olys and used to be pretty competitive at that distance (now I'm 90% cycling) and have done a couple half IMs. I would say this - you can get training plans for less. More important than a coach is a group of people to train with. Find a tri club or even better join a masters swim team, join a running…

The running part of the app has an audio portion for coached outdoor running. It's also $13....so not a huge commitment. I'm an outdoor cyclist but the guided classes are great for indoor winter training.

Managed to mostly train during vacation but whole family got the plague so took about 4 days off. Back to it. 60 min threshold pace ride yesterday. Skipped the last interval because I'm trying to ease back in. And on the good news front: did not weigh in over vacation. The goal was to maintain and I finally weighed in…

I have a Keiser spin bike and take spin classes on the Peloton app. Works great for me. I really like the Powerzone training in particular. I would recommend it. The community is very strong (verging on creepily so...). One side note, if you have concerns about using it, the actual Peloton seems to do a very good job of…

Good couple of days of spinning. Z4/5 intervals yesterday. Z3 intervals today. All hardish as I recently upped my FTP which shifted output up for all zones. Had a bad two days of cals in (one where I broke no alcohol diet at a holiday party and went a little overboard). Back on track for last two days. Will weigh in…

45 min spin z2/3 only. Weight thing is so strange. Stuck on a super stubborn plateau for 10 days (despite doing everything I'm supposed to...) and now I'm suddenly 4 lbs down. I'll *take* it but WTF????

Here's one on junk protein removal: https://news.harvard.edu/gazette/story/2019/02/exercise-fasting-shown-to-help-cells-shed-defective-proteins/

Everyone here is focused on weight loss...but there are apparently other benefits in doing this...there are studies out there by serious science centers that are showing exercising on an empty stomach/fasted: 1) may have a large positive impact on improving body's ability to regulate insulin 2) may have a large and…

On toast with s+p pretty much every morning. Really helps me hit calorie goals.

Good: Broke my week long plateau (by a lot...expect to bounce back up a bit but finally...) Bad: New higher power zones for cycling. Had a hard 45 min spin with 3 intervals 8 min, 10 min. 8 min (zones 4 and 5).....and totally bailed on last interval and just pedaled it out in z2. Fail. :smile: My hard days just got really…

Also very busy (job with responsibilities, kids, marriage). My strategy: 1) early morning, 2) if I need to I calendar an external "meeting" for a workout, I do. 3) have stuff I can do at or from home which cuts 30 min out.

The getting off medication is an amazing story and an amazing achievement.