kcjchang Member

Depending on how it was used and cared for, check for* if the frame has any damage (e.g. paint cracks especially at joins, dings, digs at stays and bottom bracket, etc); * if there are significant wear on the drivetrain (front chain ring, cassette, and/or chain); * if the cables and housing may need to be replace…

My first trainer was a Vetta purchased in 1989. Five years ago when I saddled back up after two plus decades away, I purchased a Kurt Kinetics Road Machine to get back into shape. It was replaced by an Elite Drivo in Dec 2016. I've used YouTube, Netflix, DVD movies, & Sufferfest videos to entertain myself but nothing been…

See bottom of 8/6 post for a list of potential questions, http://www.hunterallenpowerblog.com/

215w & RPE of 6 for about an hour puts your FTP around 310w. If you weight around 79 kg, 3.9w/kg, that puts you at top of amateur ranks. Pretty good.

Maybe check back with the fitter? Up & back? Was the saddle too low before? Down & back, holds same distance to bb from the sweet spot (where behind lands) of saddle.

Ops. Unless the ride cited is on a hilly/technical single track, the recommendation still holds: building up the aerobic base is paramount, speed will come eventually. After 12-16 weeks of solid base work then reevaluate and focus on the demands of the event. And note, base work is not just leisure endurance ride. Long…

Echoing sijomial's advice on need to increase your time in saddle. Extrapolating your current pace, you need to be comfortable staying on the bike for ~8 hours for the event. If you are time limited, try pushing two consecutive longer rides per week (e.g. Sat & Sun, pushing 4/3 the week prior at the same intensity both…

Purged a few bad cadence points.

It is measuring work done (energy expended) in Joule per second. No, a heart rate monitor just tells you how many beats per second your heart is moving. It does not directly relate to energy expenditure. Give yourself a good scare or drink a pot of coffee, did you just burn more energy? A bit, but negligible. Yes and no.…

Convert total kj from your ride to kcal and divid by your metabolic efficiency (determine at a lab). 25% is generally used and don't know if any application allow you to set the efficiency. PM is best tool you can have in determining your total work out side of a lab. Dump the HRM.

Yes. The study was done using mechanically braked cycle ergometer.

There was only two protocols, 1E1 and 1E2. Both were on stationary bicycles. Protocol 1E1, following a 10 minute warm-up, each subject did one set of 6-7 bouts of 20 seconds at approximately 170% of the subject's maximal oxygen uptake (VO2max), with 10 second rest periods, to exhaustion. The 1E2 group did 4-5 bouts of 30…

^ weight, as in has no influence on the rate energy is expended. Simply put, at the same intensity you will be burning roughly the same number of calories whether you weight 50 pounds or 150 pounds.

The estimate is based off pace and doesn't mean anything for steady state endurance efforts. At best it provides a benchmark of the current effort again your established ceiling (accumulated datastore of previous efforts). FWIW, your better off tracking resting heart rate, RPE, and/or pace. They will give more indication…

First century after shoulder surgery 20 mos ago and one checked off the bucket list. Not the best showing but got it done. Back to dieting to drop the 10+# gain after shoulder surgery.

You should race. Lower division amateur road racers (Cat 3-5) average around 20-23 mph. If you can hold above 18 mph solo, you should finish and at 24, place.

Training level jargon, not the most precise, but refers to Neuromuscular Power or L7. A finer gradation to separate the two pathways. Coggan training level stops at L6, Anaerobic Capacity. Both pathways are anaerobic. See pic below. Protocol is to exhaustion marked by inability to sustain target power and/or cadence.…

30 seconds per interval. Work intensity for Tabata's 1E1 protocol is 20 seconds of work at 170% of VO2 Max and 90 rpm with 10 seconds of rest. Gibala's comparison is at 150% VO2 Max (with continued downed grade to 120% as effort to find false equivalency). Both called for an intensity above anaerobic capacity (non-aerobic…

If you're utilizing glycolysis or Kerb Cycle as the metabolic pathway to generate the primary source of energy during your work period, it not HIIT. Why 20-30 seconds, because energy directly available via the phosphagen system is limited to less than 10 seconds of maximal effort while re-phosphorylation of ADP provides…

Only on my track bike. Steve Hogg has the most complete discussion I have seen, https://www.stevehoggbikefitting.com/bikefit/2011/04/power-to-the-pedal-cleat-position/, and most (self help discussions on foot pain, e.g. bikeradar, British Cycling, etc, and from fitters I have encountered) advocate moving it back slightly.…

Get a profession bike fit and transfer the measurement to the spin bike but if you want to do it yourself try the following: * The height of hips have nothing to do with the seat height. Proper seat height should allow for constant velocity of extension of the rear of the knee under significant load. Find a hill that takes…

YTD Duration: 278:42:24 Time Moving: 272:13:12 Distance (miles): 4,482.7 Activities: 195 Elevation Gain (feet): 214,671 YTD (Trainer - Zwift) Duration: 200:21:21 Time Moving: 199:26:57 Distance (miles): 3,263.5 Activities: 144 Elevation Gain (feet): 188,633 MTD (Trainer - Zwift) Duration: 22:38:13 Time Moving: 22:33:54…

YTD Duration: 266:08:59 Time Moving: 259:43:26 Distance (miles): 4266.9 Activities: 188 Elevation Gain (feet): 203,636 YTD (Trainer - Zwift) Duration: 187:47:56 Time Moving: 186:57:11 Distance (miles): 3047.7 Activities: 137 Elevation Gain (feet): 177,598 MTD (Trainer - Zwift) Duration: 10:04:48 Time Moving: 10:04:08…

30 hours. Hard drive on my laptop keep crapping out so I pickup a Dell XPS 8930 w/GTX 1050Ti & a Dell 32" Ultra-wide IPS monitor. It's night and day regarding the graphics on Zwift.

YTD Duration: 258:07:06 Time Moving: 251:42:11 Distance (miles): 4125.9 Activities: 182 Elevation Gain (feet): 196,306 YTD (Outdoors) Duration: 78:21:03 Time Moving: 72:46:15 Distance (miles): 1219.3 Activities: 51 Elevation Gain (feet): 26,038 YTD (Trainer - Zwift) Duration: 179:46:03 Time Moving: 178:55:56 Distance…

Only experience was with Army issued and they were scratch as hell. I alway had nylon underneath to prevent blistering. Summer was the worst and got a few demerits for using substitutes. Warm though but wouldn't want to revisit that ever.

YTD Duration: 250:45:33 Time Moving: 244:20:49 Distance (miles): 3985.8 Activities: 177 Elevation Gain (feet): 191,752 MTD (Trainer-Zwift) Duration: 27:14:15 Time Moving: 26:59:18 Distance (miles): 510.7 Activities: 17 Elevation Gain (feet): 12,325