kcjchang Member

This study is based on runners. http://www.ncbi.nlm.nih.gov/pubmed/15387806?ordinalpos=51&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum "One thing to take into consideration is that at the start of an interval, increased oxygen consumption takes anywhere from 60-180 seconds to reach the point of…

Try number 3

Purposeful training. The biggest bang for you buck is Sweat Spot training (88-93% of threshold) which improves the aerobic engine and power. One should be able to on that for 30 minutes to three hours in duration. Typical starting block is 2x20 minutes intervals with 5-10 rest in between starting. (I'm working on breaking…

7/1 - 12.1mi 7/2 - 43.4 7/3 - 25.9 (am) / 15.5 (pm) 7/4 - 62.2 7/5 - 28.6 7/7 - 43.2 7/8 - 25.1 (am) / 25.6 (pm) 7/9 - 39.5 7/10 - 25.9 7/11 - 29.2 7/14 - 25.3 7/15 - 26.2 (am) / 25.3 (pm) 7/16 - 25.3 (am) / 25.4 (pm) 7/18 - 42.2 7/19 - 32.4 7/20 - 25.1 7/21 - 25.4 (am) / 25.6 (pm) 7/22 - 55 7/24 - 17.2 7/25 - 41.4 7/26 -…

The problem: 1.) con artists that label every workout as HIIT to make a buck, 2.) unswerving believe HRM is the only matrix that matters (a different set of con artists), 3.) general public that clings to the next miracle instead of putting in the work, and 4.) the sensationalizing of scientific researches without trying…

Heart rate monitor is like the gas pump gauge in a car. It provides a indirect correlation on what your body can output at best while power meter is the exact output or the brake horsepower. For pacing, it is the best thing to slice bread once you figure out your parameters, eg Function Threshold Power. Your heart rate can…

Water is all one needs unless there is a medical necessity (see http://sportsscientists.com/sports-science/fluid-heat-thermoregulation/). Mix carbohydrate for a quick pickup; that the only active ingredient that counts in most sport drinks. I tried Nuun on one century and that was enough. I was dehydrated for the latter…

7/1 - 12.1mi 7/2 - 43.4 7/3 - 25.9 (am) / 15.5 (pm) 7/4 - 62.2 7/5 - 28.6 7/7 - 43.2 7/8 - 25.1 (am) / 25.6 (pm) 7/9 - 39.5 7/10 - 25.9 7/11 - 29.2 7/14 - 25.3 7/15 - 26.2 (am) / 25.3 (pm) 7/16 - 25.3 (am) / 25.4 (pm) 7/18 - 42.2 7/19 - 32.4 7/20 - 25.1 7/21 - 25.4 (am) / 25.6 (pm) 7/22 - 55 7/24 - 17.2 7/25 - 41.4 7/26 -…

From pedal creaks, rear hub clicks incessantly when coasting, carbon rattling from any imperfection in the pavement, my heavy breathing, and the wind, I'm entertained for majority of the ride. The new stuff is so noisy - I miss my old DA 7400 and C-Record setups on steel frames and my youthful fitness where the music can…

Higher intensity? Better plumbing and less insulation? I sweat a lot and the only difference I notice is that I stop sweating faster when fit than not.

Your interval doesn't sound like one of the acknowledged regimen; not a big deal but it's hard to gauge your intensity as described. What is your VO2Max or LTHR? Are you getting anywhere close or above them on each of your intervals? If you don't know what they are or how to gauge the effort during your interval, you most…

7/1 - 12.1mi 7/2 - 43.4 7/3 - 25.9 (am) / 15.5 (pm) 7/4 - 62.2 7/5 - 28.6 7/7 - 43.2 7/8 - 25.1 (am) / 25.6 (pm) 7/9 - 39.5 7/10 - 25.9 7/11 - 29.2 7/14 - 25.3 7/15 - 26.2 (am) / 25.3 (pm) 7/16 - 25.3 (am) / 25.4 (pm) 7/18 - 42.2 7/19 - 32.4 Ride Time: 33:21:47 Goal: 50:00:00 7/14, first FTP test with a real power meter.…

I stayed off the bike two days before my centuries. Pre-meal was big the night before but not crazy and mostly carbs. Before the ride I normally have 2 cups of strong coffee, 2 cups of oatmeal, 1 cup of yogurt, and a bagel. Also a banana if available. Don't forget the morning constitution. Pace yourself. Start doing longer…

Yup PM and once you have one, you can ditch the HRM. (Training with power is amazing! No more guesswork or subjectivity.) PM is direct measurement of work while heart rate is the number of beats the heart makes per unit of time. Only under a narrow and ideal condition does HR match up reasonably well with the work being…

7/1 - 12.1mi 7/2 - 43.4 7/3 - 25.9 (am) / 15.5 (pm) 7/4 - 62.2 7/5 - 28.6 7/7 - 43.2 7/8 - 25.1 (am) / 25.6 (pm) 7/9 - 39.5 7/10 - 25.9 7/11 - 29.2 Ride Time: 20:57:53 Goal: 50:00:00

Op, see the full series on http://sportsscientists.com/2010/01/exercise-and-weight-loss/. Also note, it takes a lot of effort and time to improve one's fitness and efficiency (up to your genetic limit) which the blog does not go into with a lot of detail. I agree 5 hours a week is nothing especially when there is little…

There is no need for electrolyte unless you have a health reason (see http://sportsscientists.com/2007/10/fluid-intake-dehydration-and-exercise-part-i-history-of-fluid-intake-and-a-conflict-of-interest/). You're just throwing money away on something that might be a deterrent to performance; it's definitely money down the…

You're better off buying a second hand bike. Pricing are pretty competitive and at the end you are just paying for looks and a few bucks for the advertisement and brand. I would stay away from suspension at the lower price range as they are more trouble than gain, a gimmick, and maintenance nightmare. Same goes with disc…

7/1 - 12.1 7/2 - 43.4 7/3 - 25.9 (am) / 15.5 (pm) 7/4 - 62.2 7/5 - 28.6 Ride Time: 10:48:32 Goal: 50:00:00

6/1 - 15.3 6/2 - 24.8 6/3 - 24.8 6/4 - 11.2 6/16 - 34.4 6/18 - 26.3 6/21 - 28.6 6/22 - 15.2 6/23 - 29.1 6/24 - 38.2 6/25 - 25.4 6/27 - 31.8 6/28 - 24.3 6/30 - 18.1 (trainer) MTD: 371.5 Elev Gain TD: 8,757 Time riding: 21h 29m Here's to a better July...

It depends on your intensity and duration. It worked wonders for me initially but not so much recently since I'm more focus on fitness currently. See http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/ and…

Once you get past staying on the bike, you may want to check this clip out on how to improve your handling. It's applicable for all level of riders and don't let the presenter's gear and clothing scare you off. https://www.youtube.com/watch?v=EW1_TIs_6Tw.

Just make sure it's something that your stomach can handle; experiment is the key and do so before your main event. I'm on Cliff Bars typically (Costco economy pack - peanut butter and chocolate) and on supported events I lean toward bananas.

6/1 - 15.3 6/2 - 24.8 6/3 - 24.8 6/4 - 11.2 6/16 - 34.4 6/18 - 26.3 6/21 - 28.6 6/22 - 15.2 6/23 - 29.1 6/24 - 38.2 6/25 - 25.4 6/27 - 31.8 6/28 - 24.3 MTD: 353.3 Goal (mod): 350 Elev Gain TD: 8,757 Time riding: 20h 29m

Only found two problems with my Wellgo: 1) the cleats needs to be fasten down tightly - reminds me of my old Time magnesium & sport (circa 1987), and 2) the tensioning mechanism has too much play (my tightens from use). A little lock tight and grease on the tensioning bolt seem to do wonders. Cleats placement should…

Couldn't resist the close-out sale. Odd mated with Ultegra 6800 but $ and utility makes it palatable.

I found 28s and moderate inflation (70-90psi reinflate every 2-3 weeks => 210#+~25# total bike starting and 165#+~20# total bike now) a great deterrence against flats. I switched to 28 Conti Grand Prix in 1989 but now just use cheapo Specialized. Contis has a better feel and grip when wet but wear fast and are $$. Not…

HIT - weight lifting (power, strength, bulk, etc) HIIT - cardio exercise (anaerobic workouts at or above VO2Max to improve speed, power, LT recovery, etc) Higher intensity workouts does not necessarily equal to HIT or HIIT. If you are not familiar with terms such as VO2Max, LT, and LTHR or know where your individual status…

6/1 - 15.3 6/2 - 24.8 6/3 - 24.8 6/4 - 11.2 6/16 - 34.4, 1,891' elevation gain & wicked winds off Tomales Bay 6/18 - 26.3, 1,693' elevation gain & more wicked winds 6/21 - 28.6 6/22 - 15.2 6/23 - 29.1 6/24 - 38.2 6/25 - ? high of 101F expected MTD: 271.9 Goal (mod): 350 Elev Gain TD: 5,872 Time riding: 15h 42m Most of the…

On my android, pulling down forces an update but most of time I just restart the application (although the recent update has made that less necessary). Might work the same with an iPhone but good luck nevertheless.