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Get a lab test to determine your GE and power meter will be more or less spot on. Your GE generally don't change much. Once per year for first three years is probably more than enough from couch to general fitness. Besides for most people using 25% your caloric expenditure is either under reporting or at par. Moving 1%…
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I believe Garmin connect uses just under 25% general efficiency factor (haven't checked since I started using it about 1.5 years ago) which is typical for most people. General range is around 23%-27%, and 25% is used for quick conversion from kj to kcal. Elite cyclist are around 23% range, see…
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Sounds pretty high. The longest ride I done, in terms of saddle time, was a 89.5 mile with 11,588 ft elevation gain at 8:29 moving/10:23 total. Garmin (520/Connect) has me at 4,255 cals. The closest ride in terms of cal expendure to yours is a century last October (100.5 miles, 5:24 moving/6:10 total, and 3,586 feet…
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Tops should be the most relaxed position and you should check on the bike fit if it's hurting that much. Also you didn't mention if or type of handlebar tap. It'll be really old school if it's tap or cotton and I remember those wasn't particularly comfortable but nothing as like what you described. Personally I like cork…
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Only truly needed the helmet in one fall. I was more or less at a standstill and my front wheel got caught between railroad ties (not paying attention and was looking around how to get around a stupid train parked on trail out of town). My left side of my head landed on the rails after the fall as I decided to rest my head…
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^ this Tabata? You'll need a power meter and cadence sensor. Intensity for Tabata IEI regimen is at 170% of VO2 Max at over 90rpm. Intensity for Tabata IE2 is even higher, 200% of VO2 Max if memory serves (Tabata found that the additional intensity doesn't buy much). These are now being classified as HIT, one "I", as high…
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How did you establish your training zones? Do a lactate threshold heartrate test, next best to lab testing.
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Weekdays, I perfer afternoon. When I did ride in the morning, I perfer to be fasted. Stop during it because I can't stay warm even in summer (start time between 6:30-7:00). Rides average 90 minutes. On weekends, I perfer morning and eat before. I normal up before 6:00 but don't start riding until 8:00. Weekend ride are…
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Attempted once or twice as a freshman in college. Not fun. https://www.ncbi.nlm.nih.gov/pubmed/8897392 - actual finding. https://www.ncbi.nlm.nih.gov/pubmed/9139179 - actual protocols, IE1 and IE2. I wouldn't recommend doing IE2 and Tabata found no significant improvements going harder.
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Sorry it is. The more importantly variable for endurance is how high of a percentage of VO2 Max one sustain continuously. Two people with identical VO2 Max, say 100 mL/(kg·min), the one who can sustain 90% of it will win out against the other at 70%. Could it be they are already at or near their genetic potential and the…
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Odd association. Doesn't fit English or the two common US usage. OP didn't mention slow riding on top of line equipment and wearing pro team kit or as a hipster.
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Under 2-2.5 ride, I generally don't need to eat anything but if I'm going longer I start eating an hour/1.5 into the ride. Nothing big, 200-300 Cal per hour. Try not pushing hard on every ride, it just makes you slower due to fatigue. Intersperse hard days with easy days. It doesn't have to be structured but helps. On easy…
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There has been existing studies adapting Banister's impulse-response model for running, http://home.trainingpeaks.com/blog/article/the-science-of-the-performance-manager. Hard part would be figuring/testing AnT. Don't see many runners train at or above threshold consistently.
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I follow the cyclist's golden rule on rest: why stand when you can sit and why sit when you can lay down. On light weeks (under 8 hours), I'll do one day of active recovery (within 4-24 hours of previous activity) and I'm good to go but I found that I need a full day of rest if I'm doing over 10 hours a week. I also insert…
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I would avoid soft strap if you sweat heavy. I went through two about a year apart. Problem with the strap itself not the monitor. I still have problems with data drops with hard strap, only indoors when the recording device is more than a feet away (Zwift and waiting for Amazon to ship my extender), but it's night and…
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Every two to three days I get a successful sync from GC to MFP but it's a mixed blessing. Every so often my previous day(s) exercise are purged from MFP. Calories consumed sync to GC hasn't worked for many days.
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Except for the proprietary part. Ksyrium been bomb proof for me. The Open 4 CD wheelset that I built in 1990 are still true and round with original spokes still intact. Loss count number of miles and spills. Kinlin and Pacenti seems to be the go to for custom hand built on a budget and low weight. Checkout BHS and BDop if…
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Depending on intensity, both can be highly inaccurate (and inconsistent). Chest strap model is the most stable.
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Could be a number of things: fatigue, differing intensity, too much coffee, dehydration, weather, instrument and/or user error, etc. Do a lactate threshold heart rate test (http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones) to guide your training. Start tracking your resting heart rate to…
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48, shoulder surgery (Grade 5 AC Separation), 12 pounds gain, and 2 months off the bike but no hospital stay. *kitten* happens but all's forgiven once saddled backup. Hope to hit the road in two months just when the fair weather shines. If you haven't try Zwift, it makes the time disappear. Takes some discipline not to…
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Overtraining in reference to "[a]fter a long bout of illness last year (fatigue/muscle aches/migraines)" not what your are currently doing.
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From Overtraining (syndrome)? If so it may take awhile depend how big of a hole you dug and see a sport medicine physician. Exercise high? Release of endorphins from exercising? Everyone is different. You just have to find the right intensity and duration.
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Road, recreational, and all fair weather this winter with Zwift (due to shoulder surgery). Averaging around 7 hours per week so far. Also finished up around 7 hours last year and 8 hours in 2015. Started back up mid 2014 after 23 years hiatus.
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Just remind yourself the glacier wouldn't be around in a few years (or next) and keep going. Have fun and stay safe. I'm so jealous.
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Years ago with Pearl Izumi mitts for cycling as well as sking. Now I just carry two Head running gloves (cheap from Costco). Good down to mid 40s F and two cause of sweat. My gloves would be complete soaked by hour two and my hands would freeze an hour later. Rain is no problem although soaked, its normally get warmer…
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It boils down to the duration and intensity of muscular contractions involved as well as by how energy is generated within the muscle. Not sure if form can be maintained for exercises you cite without explosive force which doesn't meet the definition of the term (no absolutes since aerobic system is always on). I guess it…
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Not a sprinter, time crunched, and too boring. Here is an ideal what the training look like http://www.bodyrecomposition.com/training/what-is-sprint-training.html/.
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Fasted training is to condition/adapt the body to improve fat burning metabolism. One needs to train at steady state with moderate intensity from endurance to low tempo pace (1 hour ideally). Double espresso before and follow up with good health meal. Normal meal if you are doing true "HIIT" (120% to >170% of VO2 Max).…
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With only three months to get used to the aero tuck and to learning how to handle the bike, I wouldn't bother getting clip-ons or a TT bike. Find a bike that fits and learn to stay low on the bike. Buy a couple of cycling shorts and jersey. Make sure they fit and are snug. Ride the course if possible and just ride. Get a…
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Are you on a Time Trial (or Triathalon) bike? If so, you just need saddle time and get used to the extreme positioning. Try a less aggressive fit (keep a measurement of the settings before adjustment) and work on your technique (balance, bike handling, power delivery, core strength, flexibility, etc). Slowly back into the…
