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I tried it but didn't like it. Got frustrated after a few tries on setting my FTP history, creating custom training calendar, custom graphs/reports and such (maybe because it was the free account and not all options was available to me). Upcoming GC rev is supposed to finally incorporate training calendar so no more…
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Just in case you haven't heard of it and are into data mining, check out GoldenCheetah. It's not as slick as WKO but free (and next rev with R, boundless).
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Yup, probably a good chunk. Testing is training and training is testing. Or, could just commit sin #2 and/or #3 of the seven deadly sins and guesstimate base on ride file(s)
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Nice & beauty pics. Might want to check your FTP settings, 0.992 IF for four+ hours is nearly impossible.
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Think higher! 2.91 w/kg is top range for beginner (amateur) racing territory. At 185# and same wattage, 3.57 w/kg, one is in second or third year of amateur racing. At >5 w/kg one may be competitive with domestic pros and >6 w/kg your playing with international pros.
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The Tabata regimen, IE1 protocol, consist of a 10 minute warm up followed by 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Assuming you have a…
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Something is off. Here is my last solo ride at endurance pace (Z2). I have a Stages power meter (zero reset prior to the ride) so the calories burnt is some what accurate assuming 25% efficiency (which I'm no where near). OP, I'm the opposite: hungry on days I don't ride. I been on the last 10 pounds for the last two…
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It seems high to me. That's approximately the calorie burnt for an hour ride on my trainer based on virtual power at average of 15 mph. Try plugging your stats on bikecalculator.com and see if it matches. To be on the safe side, set your efficiency higher, e.g. 27% verses 25% where your posted calories = calories estimated…
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Confusion between core strength and core fatigue and anecdotal conclusions from Abt et al 2007 study “Relationship Between Cycling Mechanics and Core Stability”? (http://www.lichfieldccc.org.uk/wp-content/uploads/Abt_2007_Relationship_cycling_mechanics_core.pdf and summery version…
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Based on your description, you got a bike sized but not necessarily a fit. Knee over peddle spindle, is a quick sizing but unlikely to produce a good fit. For the wrist, you're probably sitting to far forward and maybe to high; a good fit and more time on the bike for the back pain. If you can reach for a drink, eat, put…
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Are your zone setup based on LTHR test? One should be able to hold Z5 for thirty to sixty minutes. Thirty minutes is typically used because outside of competition, it gets pretty hard mentality to do an hour test. If you're using 220 - age, max recorded HR, or some other estimate, do a LTHR test and set your zones…
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Assuming you used "Bicycling, <10 mph, leisure (cycling, biking, bike riding)" the calories estimated is probably based on: Taylor, H., D. R. J. Jacobs, et al. (1978). "A questionnaire for the assessment of leisure time physical activities." Journal of Chronic Disease 31: 741-755. (Taylor Code 115) A closer read might give…
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Go to eatingacadamy.com and read up on cholesterol. If you're really concerned, ask to determine your lipoprotein size distribution. It's the ratio of -P and -C as well as lipoprotein size that really matters. Routine essay on cholesterol concentration is a very incomplete picture at best. And, food intake has very little…
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I do a weekly weight in and monitor the rolling averages (a period of 7) for tends.
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Work on your lower back, upper back shoulder, and neck muscles. You'll be arching your back getting in and out of the surf as the peddling techniques is a bit different than regular swim because of the board. Balance will come when you can catch the wave. Unless you are using boggie boards, you wouldn't be using your legs…
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Ventilation, gas exchange in the lungs, is under considerable voluntary control (with involuntary override mechanisms!) As the workload gets high, especially at workloads above the lactate (and ventilatory) threshold, the body assumes much tighter control on breathing and there is far less room for variation in breathing…
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You get used to it. I did that from mid teens to early forties. I have loss, maintained, and gained weight through it. Don't think I could or want to get back to that routine.
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Might want to take a look at this "The Body Shapes Of The World’s Best Athletes Compared Side By Side" at http://www.boredpanda.com/athlete-body-types-comparison-howard-schatz/.
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Google HIIT on Wikipedia AND read the referenced research studies. It's NOT plain vanilla interval training. It's best done in a controlled environment and preferably with someone yelling over your shoulders. Just go hard isn't making the mark. Equipment needed to accurately monitor the intensity (and establish your…
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A significant achievement and mastery of the fundamentals of the craft. Only familiar with JKA and to test for black it requires mastery of nine katas (movement, form, power, rhythm, and expansion and contraction of the body) and demonstrate correct power and speed, and, above all, exercise good control of three type of…
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Depends on your goal, a good workout, fun, or learning the art. To add to @shadowfax_c11 pay attention who is actually leading the training. Many commercial store front substitute their black belt candidates to lead the class and water down the significance of the black belt to signify the start/beginning journey of…
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Maximal heart rate DOES NOT equal maximum intensity. HIIT requires something very close or at maximal intensity depending on which regimen you follow. For example, Tabata 1E1 protocol calls for an intensity at 170% of VO2Max. Heart Rate Monitor as useless to gauge your effort at this intensity or intensities at near…
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Avoid big box store bikes and temptation of getting heavy clunker wide tire (mountain) bike unless you plan to ride on trails semi exhaustively. You might want to save up a bit or buy a used one. $600+ is entry. Don't forget to pat your budget for a helmet, bottles, clothing, and tools/parts/spares to cover mishaps on the…
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Strength DOESN'T equal to power. Strength is NOT a limiter in cycling. Cycling is an aerobic sport and muscle adaptation is diametrically opposite of strength training. (Type I vs Type II muscle, mitochondria density vs muscle fiber, etc). As you lose weight, you increase your power to weight ratio (even if you stay at the…
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Get a power meter. Accuracy is around 2% as long as you know your efficiency factor. The apps are far less accurate and HRM is NO better.
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It's kind of hard without a power meter since one had to default to RPE which is very subjective. If you have a HRM and know your LTHR (and good at gauging), it's roughly 50%-75% additional effort. And, HRM will be useless in tracking the intervals. 1:1 ratio is more typically. And don't ignore cadence work. But, first ask…
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The Tabata regimen (the IE1 protocol) is at 170% of VO2Max (~75% higher than one's functional threshold power for cycling, VO2Max = ~105% of functional threshold power) for 20 seconds followed by a 10 seconds of rest repeated 8 times (total duration of 4 minutes), 4 times a week for six weeks. I'll be hard pressed to…
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Estimated at 51, cycling with power meter (VO2Max = ~105% of FTP). Not a metric I use in training but I do keep a eye on it (using Golden Cheetah). Just started more structured training after putting down base miles for a year and half (restated cycling May 2014 after gaining 50# and sitting around for 23+ years). Current…
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3/1 - 18.7 miles 3/2 - 13.9 3/5 - 49.0 trainer 3/7 - 19.4 trainer 3/8 - 23.4 trainer 3/9 - 27.7 trainer 3/10 - 12.9 trainer 3/12 - 45.1 3/14 - 15.2 3/16 - 27.9 3/17 - 33.2 3/19 - 101.4 Active time: 25:05:10 Total Duration: 26:40:07 Goal: 40:00:00 Elevation Gain: 9,812'
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HIIT, especially Tabata's regimen, is not for beginners. Tabata regimen calls for interval intensity of 150% of VO2Max or higher. If fact HIIT is not for beginners, period. Just because your doing hard or harder intervals, they are necessary HIIT. HIIT is a finishing tool to get competitor ready for competitions. The…
