kcjchang Member

95% - 110% of LTHR (lactate threshold heart rate) has been a stable since I started amateur bicycle racing in late 80's and define the parameters of HIIT (High Intensity Interval Training) where you are stimulating improved physiological response in an anaerobic state. It's very hard training and most people get nowhere…

No shoes? Sounds like torture; it's like wiping your butt with grasses/leaves, useful in a pinch but not something I aspire to do day in & out. Haven't read the studies (because, I hate running) but see for yourself http://sportsscientists.com/featured-series/

Like other has posted, they are pretty useless for cycling (and in my opinion, everything else also). Get a Garmin if you want GPS and data for analysis. For ultimate setup, a power meter also. I went with my phone, HTC One M7, IpBike, and Golden Cheetahs, which has most of functionality of a Garmin & connect.…

Works pretty much like my Deora XT except for the tension adjustment screw is not fixed at the ends but free floating. Feels cheap but have no problems with adjustment holding. Actually a really good deal once you get used to paying more than half the price for the same functionality and a few ounces heavier. The cleats…

Not a runner but a cyclist; however, I had the exact opposite reactions from my recent centuries. After the first one last month (first ever), I ate heavy after the ride and continued the next three days or so. I just finished one last Saturday and haven't had the same urges yet. The only difference was my fitness is much…

3/1 - 46.9 miles 3/2 - 12.5 3/3 - 18.7 3/4 - 11.9 3/6 - 20.1 3/8 - 49.1 3/10 - 20 3/11 - 27.4 3/12 - 20.4 3/14 - 49.7 3/15 - 37.7 3/16 - 10.1 3/17 - 34.5 3/21 - 106.3 (6:41 saddle/8:00 total & 6,318' climb) 3/22 - 35.8 Total: 501.1 Goal: 400 Remaining: 0

3/1 - 46.9 3/2 - 12.5 3/3 - 18.7 3/4 - 11.9 3/6 - 20.1 3/8 - 49.1 3/10 - 20 3/11 - 27.4 3/12 - 20.4 3/14 - 49.7 3/15 - 37.7 Total: 314.4 Goal: 400 Remaining: 85.6 Second century this Saturday (3/21) with 6400' climb; hope to complete it under 7 hours.

One theory is that it resets your metabolism (see Lyle McDonald http://www.bodyrecomposition.com/fat-loss/). I do a structural re-feed (basically carb loading) every 4-5 weeks and have notice a spike in weight loss shortly after it and a pickup in my energy level.

There are two types of adipose (fat) cells: white which contain large fat droplets and brown cells containing fat droplets of differing size and numerous mitochondria. Primary function of the white fat cell is to storage and release (hydrolysis of triglycerides in order to generate fatty acids and glycerol for…

Water is PRESENT in the fat cell. For the fat cell to live, like any other in your body, water is a critical component in the cellular respiration (e.g. Hydrolysis of ATP, Citric Acid Cycle, etc). Water is also an essential element for transport of molecules in and out of the cellular wall. Whether it fills with water and…

weight daily, tracking weekly, and evaluating based on the 7 week moving average and from the periodic taping (waist and neck measurements roughly monthly)

3/1 - 46.9 3/2 - 12.5 3/3 - 18.7 3/4 - 11.9 3/6 - 20.1 3/8 - 49.1 Total: 159.2 Goal: 400 Remaining: 240.8

Thank you.

3/1 - 46.9 3/2 - 12.5 3/3 - 18.7 3/4 - 11.9 Total: 90 Goal: 400 Remaining: 310 Can't wait for Daylight Saving; just enough light to ride after work! Sorry. Hope the weather let up on your guys soon.

I went in to play soldier and enlisted after finishing my Bachelor of Science degree in Civil Engineering from University of California at Davis (and no ROTC participation during school). Getting back into shape was an added bonus, especially after a year and a half break from collegiate bicycle racing. I lost fat but also…

It's call basic, I lost 20 pounds in 8 weeks and served for three years; playing around with chemical rounds was a bonus.

2/1 - 38 miles 2/3 - 14.6 2/5 - 17.7 2/6 - 18.0 2/7 - 14.7 2/8 - 31.5 2/9 - 18.4 2/10 - 20.8 2/14 - 51 2/15 - 40.3 2/19 - 20.1 2/21 - 110.6 (first century! bad bad ride matrices - 7h35m on saddle; 7,040' climb) 2/23 - 12.0 2/25 - 10.5 2/8 - 39.1 Total: 457.3 Goal: 300 Remaining: 0 3/1 - 46.9

Name: Joe Height: 5'8" Starting Weight (2/1): 174.4 Goal Weight (2/28): 170 2/1: 174.4 (177.2) 2/8: 174.8 (177.1) 2/15: 172.6 (176.7) 2/22: 175.6 (176.1) 2/28: 172.8 (175.1) Loss/gain for the week: -2.8 Loss/gain for the month so far: -1.6 Struggles or successes of your week: Still eating to much

I use the empirical speed to power relationship published by Kurt Kinetics (virtual power or VP) to calculate calories based on work, using IpBike to record second-by-second stats. With a setting of 22% efficiency, an one hour ride on trainer at ~18.4 mph I'm burning around 850 Cal. I'm 174ish 5'8". On the road it's less…

Name: Joe Height: 5'8" Starting Weight (2/1): 174.4 Goal Weight (2/28): 170 2/1: 174.4 (177.2) 2/8: 174.8 (177.1) 2/15: 172.6 (176.7) 2/22: 175.6 (176.1) 2/28: Loss/gain for the week: +3 Loss/gain for the month so far: +1.2 Struggles or successes of your week: Thought I had a great week - did my first century Saturday…

Nope, think about getting them but still can't stomach the "silly" look although I'm not getting any prettier. "Swerving" can be minimized by practicing bike control but it's hard to keep the discipline especially at the end of a hard ride. Most folks never practice it since it's assumed to be second nature and one never…

I went with KK also because of the leakage issue. So far I can only stay on the trainer for 90 minutes max but that easily translate to more than double on the road with respect to maintaining the same ride matrices. I found training with power is the only way to go on a trainer. Currently I'm using IpBike coupled with…

2/1 - 38 miles 2/3 - 14.6 2/5 - 17.7 2/6 - 18.0 2/7 - 14.7 2/8 - 31.5 2/9 - 18.4 2/10 - 20.8 2/14 - 51 2/15 - 40.3 2/19 - 20.1 2/21 - 110.6 (first century! bad bad ride matrices - 7h35m on saddle; 7,040' climb) Total: 395.7 Goal: 300 Remaining: 0

Interesting, I though Endomondo was closer but its on the high side (only really compared the cycling stats). Looks like my IpBike app has the closest net Calories burned estimate using its virtual power calc.

I use to run 3-4 miles followed by 30-45 minutes of sit up/pushup/stretch in the morning when I was in the Army, approximately 90 minute workout before breakfast (if any). Now on weekends before a two hours or less bike ride, a cliff bar/bagel or equivalent and coffee. I eat more substantial for longer rides, leftovers.…

In reference to OP's "vanity pounds". Be glad we are living in an age of abundance (western societies at least) and have a choice. See "The Worst Mistake in the History of the Human Race" by Jared Diamond.

2/1 - 38 miles 2/3 - 14.6 2/5 - 17.7 2/6 - 18.0 2/7 - 14.7 2/8 - 31.5 2/9 - 18.4 2/10 - 20.8 2/14 - 51 2/15 - 40.3 Total: 265 Goal: 300 Remaining: 35

Name: Joe Height: 5'8" Starting Weight (2/1): 174.4 Goal Weight (2/28): 170 2/1: 174.4 (177.2) 2/8: 174.8 (177.1) 2/15: 172.6 (177.2) 2/22: 2/28: Loss/gain for the week: -2.2 Loss/gain for the month so far: Struggles or successes of your week:

Thanks for wanting to serve. Like others have indicated, you're ahead of the curve. I was in the army and the eight week basic was one of the best period in my life. I couldn't run for... but after basic I was doing two mile run in less than 14 minutes and over 100 pushups/sit ups in two. I started basic completely out of…

It's a symbol of wealth and privilege