kcjchang Member

HIIT is done at or above VO2Max, there is no way anyone can hit 25 reps; if you are getting 11-25 reps, it's not HIIT. HIIT is to recruit and train the anaerobic side of the house for endurance sport mainly for peak power delivery. Also, 30 seconds is on the short side.

Pretty much every muscle group but it will not necessary "bulk" muscle groups that is not the primary actor in performing the work. Not really. Availability of oxygen is the primary determination and there is no such thing as pure aerobic (cardio) during exercise; anaerobic pathway usage is always part of the equation. You…

Congrats, I loss 40lbs in the last 12 months from cycling. I'm doing over 600 miles a month now. Personally I find this and all other online forum the worst avenue for encouragement and support. There is a monthly thread, http://community.myfitnesspal.com/en/discussion/10177697/june-2015-bike-bicycle-cycling-challenge and…

Just went back to hard strap, cycleops, from bontrager soft strap. The soft strap work well for the first year but then started having problems like spikes, drops, and the ever annoying refuse to pickup at start (sometimes lasting over ten minutes). Tried everything except for changing straps and nothing worked. Went back…

Just to add your efficiency plays a factor in the calculation and it is inversely related. The conversion formula is Work = (Calories * efficiency) * 4.184 where Work is expressed in kilojoules and Calories is the "food calorie", "large calorie" or kilocalorie (kcal or Cal), which is equal to 4.184 kilojoules The rule of…

6/1 - 15.3 6/2 - 24.8 6/3 - 24.8 6/4 - 11.2 Be out this week after taking a spill on 6/4 and bruised my left hip. Hope to resume next week.

Improving one's command of the bike should be the very first place start. Top of that list should be to ride in a straight line. Believe or not, most riders cannot do it consistently or well, and meandering when sharing the lane with the big hitters is a recipe for pain. Riding in straight line starts at 0:53…

You can try this calculator http://bikecalculator.com/ Depending on speed, Cd is primary factor on flats; not based on but anything but I would guess greater than 15mph, the additional drag from the tire would be inconsequential. On incline, it's your total weight that matters. Virtual power (VP) works adequately with no…

5/2 - 61.4 5/5 - 36.7 5/6 - 25.2 5/7 - 25.3 5/9 - 78 5/15 - 62.1 5/17 - 28 5/23 - 97 5/24 - 26.6 5/25 - 34.4 5/26 - 25.4 5/27 - 42.3 5/28 - 15.5 5/30 - 50.1 (best average speed so far at 19.9mph; all flat though) 5/31 - 30.7 MTD: 638.7 Elevation Gain: 13,406 Time Riding: 36:47:20 62 miles short of goal but the past week…

Rest is an important element! Think as a triangle with stress, adaptation, and rest as the three corners. Without rest you are asking for trouble as well as hampering your adaptation to the stress which will make you stronger, faster, etc. If you are at status quo, not pushing yourself to next level, it's really…

5/2 - 61.4 5/5 - 36.7 5/6 - 25.2 5/7 - 25.3 5/9 - 78 5/15 - 62.1 5/17 - 28 5/23 - 97 5/24 - 26.6 5/25 - 34.4 5/26 - 25.4 5/27 - 42.3 5/28 - 15.5 MTD: 557.98 Elevation Gain: 12,287 Time Riding: 32:30:55 Not going to hit my goal of 700 this month :(

I take 1-2 days per week, Fridays or Mondays and Fridays, depending on the intensity and overall duration. I do no forms of exercise at all on my rest days; taking today off completely for example. 6 days tend to be my max and just finished 15 hours riding 241 miles with over 10k feet elevation gain over that period. My…

HIT and HIIT are very specific training regiments; please do not confused them with high intensity training. When done correctly, both will take the practitioner to their physical (genetic) limit. Untrained athletes normally cannot stomach it because of the psychological demands. There are a lot of noise with regards to…

5/2 - 61.4 5/5 - 36.7 5/6 - 25.2 5/7 - 25.3 5/9 - 78 5/15 - 62.1 5/17 - 28 5/23 - 97 5/24 - 26.6 5/25 - 34.4 MTD: 474.79 Elevation Gain: 11,741 Time Riding: 24:57:48

^^ ditto. I'm also bothered by the misuse of HIT. The worst has to be interchanging the two terms. HIIT is not the same as HIT. HIT is weight lifting only. 80rpm on a bike is way to low! It's in the range of 120+ rpm and speeds reaching 40+mph while sustaining upper 30s for over 30 seconds. In my amateur racing days, I…

5/2 - 61.4 5/5 - 36.7 5/6 - 25.2 5/7 - 25.3 5/9 - 78 5/15 - 62.1 (15+mph cross wind almost the entire trip and on the verge of having the worst cramp ever, 3:27 active & 3:36 total, flat, and could only muster 18mph average) 5/17 - 28 (8x hill rep of 0.3 miles @ 4% average) Last week was a bust and this week looks no…

Strava can be a pain but I use it to gauge my efforts and keeping tabs on my ride buddies. The most frustrating thing with Strava is the inability to export your data (free version but not sure on paid) and that it loves to modify the data uploaded (it's ok with some Garmin models). Strava always short change my elevation…

You body is probably still adopting to the contortion. If the fitting is "professional" than it may be that your core is too weak and you are relaying too much on your shoulder. Start doing some pushups to buildup your upper body strength and work on the core. Also try to keeping your back straight while riding. If it's…

You're lucky, I have to drive 40 minutes out to find hills. A ride with 50ft/mile of climbing is considered to be a reasonably challenging ride—and very challenging for new cyclists. 75ft/mile is a tough ride for just about anyone, even the stronger ones (the stronger ones just recover more quickly). 100 ft/mile is a…

See http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html on how to determine your LTHR and corresponding training zones. Note LTHR and maximum heart rate are not the same and most applications do not make a distinction (including Endomondo). Depending on your fitness, the difference can be…

Same here! Regular army wasn't to bad except for carrying the profiles. Seen worse. It's the profiles that you should be worrying about, most of which never have OP's drive in the first place and can't promoted above E4. Don't worry they are the same folks that will never meet the qualification to exercise their GI Bill;…

5/2 - 61.4 5/5 - 36.7 5/6 - 25.2 5/7 - 25.3 5/9 - 78

Rest day and recovery day are not necessary the same thing or matter of semantics. Recovery, typically referred as active recovery, is as @jacksonpt described and is actually an advanced technique to do it properly. For the novice just do a rest day and avoid the mental burn out; you can always increase your intensity on…

You can always refer to the research parameters (sex, weight, conditioning, environment, etc) for the calorie estimation and see if your ride is a good match. Estimate for bicycling 10 -11.9mph is probably based on McArdle, W. D., F. I. Katch, et al. (1981). Exercise Physiology: Energy, Nutrition, and Human Performance.…

Go to the APPS tab and you'll see a huge list of apps. I use Strava for cycling and Endomondo for everything else.

30+ miler (90 minutes or more) is the range where it will start getting uncomfortable on a hybrid. Main differences between a road and hybrid is the frame geometry and handle bar. The traditional handle bars on road bike offers greater flexibility as well as improvement in aerodynamics (reduce drag as it is squared of…

Hoping for 700 for May 5/2 - 61.4

4/1 - 15 miles 4/2 - 15.1 4/3 - 35.4 4/4 - 41 4/6 - 13.4 (trainer) 4/8 - 40.2 4/11 - 101.8 (7,818', 6:43 saddle time, & 7:49 out) 4/12 - 27.6 4/13 - 15.7 4/14 - 25.2 4/16 - 25.3 4/17 - 28 4/18 - 40.1 4/19 - 35 4/21 - 15.6 4/22 - 30.3 4/23 - 10.7 4/26 - 103.6 (9,712', 6:53 saddle, & 8:06 out) 4/29 - 25.4 4/30 - 25.4 671…

I use an android phone, Sony Experia Active, and the IpBike app. The phone has a pressure sensor so elevation is based on the sensor corrected to nearest publish GPS benchmark for temperature variations. The elevation recorded is always slightly lower than Ride with GPS but the difference is not as significant as Strava.…

4/1 - 15 miles 4/2 - 15.1 4/3 - 35.4 4/4 - 41 4/6 - 13.4 (trainer :'( - been raining the last two days) 4/8 - 40.2 4/11 - 101.8 (7,818', 6:43 saddle time, & 7:49 out) 4/12 - 27.6 4/13 - 15.7 4/14 - 25.2 4/16 - 25.3 4/17 - 28 4/18 - 40.1 4/19 - 35 4/21 - 15.6 4/22 - 30.3 4/23 - 10.7 4/26 - 103.6 (9,712', 6:53 saddle, & 8:06…