kcjchang Member

Gibaba et al. gentler option for sedentary people who had done no exercise for over a year? Three minutes of warm-up, 10 repetitions of 60-second bursts at 60% peak power (80- 95% of heart rate reserve) each followed by 60 seconds of recovery, and then a 5-minute cool-down. It's not HIIT. It's even hard to categorize his…

^ This One theory floated around for cycling is that it leads to increased muscle mitochondrial enzymes, capillarization, and interconversion of fast twitch muscle fibers (type IIb to type IIa). But it a bit more complicated than just working out fasted. The core ideal is to exhaust your glycogen supply. But since there…

3/1 - 18.7 miles 3/2 - 13.9 3/5 - 49.0 trainer (Rain & cold weather is back :( . Trying for a three hour trainer ride but the legs wouldn't take it. Stopped @ 2:25:00 moving/2:31:00 total. Also couldn't maintain any wattage and rode mostly in low Z2 @ 184w AP / 194w NP.) 3/7 - 19.4 trainer 3/8 - 23.4 trainer 3/9 - 27.7…

No and probably your 40 minutes jogging will have higher burn. Intensity of the work intervals is normally at 120% (Maximal Aerobic Capacity) to 150% VO2Max or higher and rest to work ratio is 1:1 or less. Work interval duration depends on your limiter but is around 30-90 seconds. Number of reps and sets is also depending…

2/1 - 24.2 miles trainer 2/4 - 28.4 trainer 2/5 - 13.2 trainer 2/6 - 48.7 2/8 - 31.0 2/9 - 17.6 trainer 2/10 - 27.8 trainer 2/11 - 39.8 trainer 2/13 - 50.5 2/14 - 50.2 2/15 - 24.1 2/17 - 17.7 trainer 2/18 - 18.5 trainer 2/20 - 95.1 (5:08:43 moving/5:42:59 total & elev gain 3,788') 2/22 - 19.1 trainer 2/23 - 18.7 trainer…

Depends on the composition. If it takes you several hours to absorb a spoonful of sugar, you got a problem. Not say it's the best supplement but just a example. It's spectrum and one size doesn't fit all.

2/1 - 24.2 miles trainer 2/4 - 28.4 trainer 2/5 - 13.2 trainer 2/6 - 48.7 2/8 - 31.0 2/9 - 17.6 trainer 2/10 - 27.8 trainer 2/11 - 39.8 trainer 2/13 - 50.5 2/14 - 50.2 2/1615 - 24.1 2/17 - 17.7 trainer 2/18 - 18.5 trainer 2/20 - 95.1 (5:08:43 moving/5:42:59 total & elev gain 3,788') Active time: 26:35:35 Total Duration:…

What drachfit posted. The only other thing I can think of is mixing/misinterpreting an advanced training method for endurance adaptation. This normally involves expending one's muscle glycogen stores targeting the two muscle types on separate days to increase the activity of PGC-1α (Baar et al., 2002; Pilegaard et al.,…

277 watts average (3.59 w/kg), pretty impressive but your average speed is bit odd unless there's some elevation gain. At 163.6 pounds, my best one hour average power for the January is 260 watts (3.50 w/kg) at an average speed of 18.2 mph with a net elevation gain of 1,001' (1,594' of climbing and 593' of decent during…

For those serious about cycling, IpBike app now displays W'bal on the fly :-)

First implementation of W'bal on the fly?! Been playing around with it in Golden Cheetah the last two months but only post workout. Now I'm able to track it doing the workout. Anyone interested should that a look at IpBike.

2/1 - 24.2 miles trainer 2/4 - 28.4 trainer 2/5 - 13.2 trainer 2/6 - 48.7 2/8 - 31.0 2/9 - 17.6 trainer 2/10 - 27.8 trainer 2/11 - 39.8 trainer 2/13 - 50.5 2/14 - 50.2 2/16 - 24.1 Active time: 19:26:41 Total Duration: 20:46:29 Goal: 30:00:00 Elevation Gain: 7,487'

IpBike and Sony Xperia Actve as cycling computer and track my walks (also can track runs but I hate running). Golden Cheetah for analysis. Not as slick as WKO4 but have all the fundamental and then so, plus it's free. Good for running and swimming also. I'm power base but it also support HR (TRIMP, GOVSS, V-DOT, T-Pace,…

Yes, observations and conclusions using scientific principles drawing different conclusions based on objects of the study. Your broad brush is bro science. Good try.

You mean these bros http://www.ncbi.nlm.nih.gov/pubmed/16896166 http://www.ncbi.nlm.nih.gov/pubmed/18535123 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/?report=classic So is this your *kitten* u me or can you provide an counterpoint? Maybe your CV is so substantial we should take it as gospel. Post it up, I'm in a…

Depending on the intensity, one should always have something to kick start the recovery process. Just make sure it's not thirst in disguise. Not sure if this general advice applies to non-aerobic workouts. Intensity is a key factor, the higher the intensity (rate of exhaustion of muscle and liver glycogen), the more you…

Make sure you seat height is adjusted correctly. The knees should be slightly bent when the peddle is at the six o'clock position. Avoid platform saddle if possible (find narrower seats), they are not comfortable in the long run as they get in the way/restrict rotation of the hips. As weird as it seems, stiffer saddles…

2/1 - 24.2 miles trainer 2/4 - 28.4 trainer 2/5 - 13.2 trainer 2/6 - 48.7 2/8 - 31.0 2/9 - 17.6 trainer 2/10 - 27.8 trainer 2/11 - 39.8 trainer Active time: 12:20:04 Total Duration: 12:45:31 Goal: 30:00:00 Elevation Gain: 1,311'

Yes. Your stroke volume has changed and your heart is able to pump more volume per beat. Net volume supplied to body does not change but the heat can supply that volume by beating less. Your max HR will not change other than decline due to age. Your not breathing as hard because the intensity is not overloading your…

One word of caution, Strava's virtual power (VP) estimator can be as good as stab in the dark. For indoors, you cannot select the type of trainer used as some manufacture have published resistance curve(s) that approximate steady state riding using speed as a correlation to power output. For outdoor use, VP can be more…

Depends on the app. With a Ant+ dongle the possibility opens up and you can use most apps. Bluetooth enable sensors are anther way to go but to get multiple sensor to work (speed, cadence, heart rate, & power), I think you need a bridge also. I use IpBike which does almost everything that a Garmin Edge can do. You need a…

Fast century! Congrats.

Yes in a few posts back. Basically adjustment of MET based on VO2, it's been the stable of higher end HRM for decades although this is the first publication I have seen comparing the results. Chris Froome would have a very different VO2Max and intensity at 400w verse 200w is not trivial. (And hence a higher MET used;…

The only sticker would be the calibration and OP's workout. If OP's 30s on/off are not in the upper anaerobic capacity range, HR would even out and give him a blended wattage. This could be as close or no cigar depending on the intensity. It will never work if OP is doing true HIIT, in the range of 170% of VO2Max, or there…

Maybe for distance if you can fit a sensor on it to record the number of rotation and calculate it base on the wheel diameter. For wattage, it's going to be expensive if the manufacturer does not have a published curve. You need to establish a relationship between the resistance of the unit to rotational speed of the wheel…

Strength vs Power discussion is for robertw486. I'll remember to quote from now on. No agreeing on the fitness level but that relative. My FTP is derived from 20 minute test (guilty of the seven sins) and like I said there is no illusion that I can hold that wattage for one hour according to it's definition (capable verse…

Strength vs Power is matter of duration. Strength is measurement of instantaneous force exerted whereas power is the force exerted over a duration of time. As the time component shrinks, the two meets. Skeletal muscle fiber type contribution of work is also different where strength is derived predominately from Type II…

So what wattage are you pushing? Just finished a 80 minute trainers (Kurt Kinetic Road Machine) ride tonight at 220 average power, 232 nominal power, intensity factor of 0.843, and 18.1 mph (a few intervals so speed is lower than at steady state) for total calories expenditure of 930 Calories at 25% efficiency factor. No…

Funny, saw the same assertion with NBA and NFL players in another (cycling) forum. Wondering if similar assertions are made in runner forums that they can do as well as elite (collegiate, regional, and state level competitors) marathon runner in a marathon. Guess it's a fundamental misunderstanding difference between power…

1/1 - 38.4 miles 1/3 - 51.2 1/4 - 17.5 trainer 1/5 - 35.6 trainer 1/6 - 18.2 trainer 1/7 - 27.9 trainer 1/9 - 100.3 (Computer went south and no data for mid 1/3 of the ride; based on info from guys I finished with ~5:15 moving/6:20 total, 2,130' elevation gain, and ~19mph average.) 1/11 - 35.4 trainer 1/12 - 22.8 trainer…