kcjchang Member

MTD (trainer) Duration: 14:36:03 Time Moving: 14:31:45 Distance (miles): 283.4 Activities: 10 Elevation Gain (feet): 4,612 YTD (mixed) Duration: 238:07:21 Time Moving: 231:53:16 Distance (miles): 3758.4 Activities: 170 Elevation Gain (feet): 184,039

In for 30 hours. First of four meso base period done (4 week blocks), this week being recovery. Think I got a nice bump of 10-15w. Thursday's ride. Saturday's ride almost killed me. MTD Duration: 8:21:10 Time Moving: 8:17:07 Distance (miles): 161.9 Activities: 5 Elevation Gain (feet): 2,862 YTD Duration: 231:52:28 Time…

MTD Duration: 29:37:40 Time Moving: 29:18:22 Distance (miles): 496.9 Activities: 17 Elevation Gain (feet): 22,289 YTD Duration: 222:30:59 Time Moving: 216:21:16 Distance (miles): 3458.2 Activities: 159 Elevation Gain (feet): 179,184

Zwift. Their training library is limited (mainly for beginners or old hands) but you can alway build your own. There are organized races and group rides that are also fun. I used Sufferfest and like the interact between users are more engaging on Zwift than race footage. Sufferfest gets boring after a few views. Haven't…

Indoor Outdoor

Yes and far from elite. 4.3mph used to be my average pace for my daily morning walk but now I'm averaging around 4mph. Did this last year and the lunch break was approximately midway into the 10.5 mile walk home from work (allergies and went home early). In my Army day, I would be carrying 60#+ and walking over 5 hours at…

MTD Duration: 18:57:27 Time Moving: 18:46:09 Distance (miles): 291.9 Activities: 11 Elevation Gain (feet): 18,623 YTD Duration: 211:50:46 Time Moving: 205:49:03 Distance (miles): 3253.2 Activities: 153 Elevation Gain (feet): 175,519 Took 9 months but finally got my Tron bike on Friday.

Check the derailleur placement and limit screw setting, http://thebiketube.com/tutorials/how-adjust-campagnolo-front-derailleurs. Properly adjusted, it should not throw the chain. Also find a better mechanic.

That all depends on chain wrap. To calculate chain wrap capacity determine the difference between your largest and smallest chain ring. Then determine the difference between your largest and smallest cog. Add the differences and you have chain wrap capacity. Derailleur cage length is optimized to a maximum chain wrap…

PTP training sounds like traditional VO2MAX imtervals but cannot tell based on the description on the number of reps and duration of rest. Also, what's the point of training at power that's significantly below your 3 minute mean maximal power (MMP)? If so why not move to 5 or 8 MMP? One thing not addressed is the…

Only thing that really works for me is Craft thermos. I sweat too and haven't found a jacket that stays dry (out and/or inner). For me, it works almost like a wetsuit. 50s is freezing for me.

Well according to Gibala, any interval can be character as HIIT as long as the total work is completed at a reduce duration when compared with duration required to complete the work done at steady state. Duration of work is key in his defination which completely contrary to the history and genesis of HIIT.

Duration: 9:53:01 Time Moving: 9:52:42 Distance (miles): 165.9 Activities: 6 Elevation Gain (feet): 7,818 Duration: 202:46:20 Time Moving: 196:55:36 Distance (miles): 3127.2 Activities: 148 Elevation Gain (feet): 164,713 Here's the pic of my Eddy and five minutes of fame (LOL)

Light week but hit some peak numbers (top line %MMP) on the trainer MTD Duration: 5:21:46 Time Moving: 5:21:37 Distance (miles): 84.4 Activities: 3 (Zwift) Elevation Gain (feet): 5,664 YTD Duration: 198:15:05 Time Moving: 192:24:31 Distance (miles): 3045.7 Activities: 145 Elevation Gain (feet): 162,560 @_nikkiwolf_ nice,…

Goal for the month is 36 hours. Mostly indoors after the 15th for next 16 weeks, 2 eight weeks build block, to rebuild my fitness. Anyone doing the Death Ride, Tour of California Alps? Going to finish in 2018 even if it kills me. (2016 DNF, 4 passes, and sidelined this year by shoulder surgery.)

MTD Duration: 41:57:00 Time Moving: 39:24:48 Distance (miles): 681.8 Activities: 24 Elevation Gain (feet): 19,013 YTD Duration: 192:53:19 Time Moving: 187:02:54 Distance (miles): 2961.3 Activities: 142 Elevation Gain (feet): 156,896

MTD Duration: 34:52:51 Time Moving: 32:38:55 Distance (miles): 556.8 Activities: 20 Elevation Gain (feet): 15,249 YTD Duration: 185:49:10 Time Moving: 180:17:01 Distance (miles): 2,836.3 Activities: 138 Elevation Gain (feet): 153,131

Yes, and yes. See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633298/ & https://www.trainingpeaks.com/blog/follow-your-heart-using-hr-to-gauge-fatigue/#.

LTHR from a 30 min timed trial is defacto standard for cycling. See https://www.trainingpeaks.com/blog/joe-friel-s-quick-guide-to-setting-zones/#. You might want to repeat the test a few times as your fitness, pacing, and pain tolerance improves. Once you determine it correctly, you don't really need to test again. Try…

Easy but a hassle, I dedicated one of my bikes for trainer duty. Consistency is the key with wheel on trainer. Keep the same air pressure and roller tension. Some advise releasing the roller after each ride but I don't bother. I also don't bother wirh trainer specific tires. Have a mat underneath the bike to catch the…

34 minutes, that seems short to stimulate the necessary adaptations to increase mitochondria numbers and enzymatic efficiencies. I hate rumming but did them while in the Army and hour runs are more typical. For cycling, my sport, 3-5 hours is the mark.

Hit 11:58:52 saddle time and 12:29:12 total last week. Mostly endurance work. Type / Date / Duration / Distance / Elevation Gain / IF Zwift / 17 Sep 2017 / 1:01:24 / 18.688 / 283 / 0.741 Group / 16 Sep 2017 / 2:53:44 / 43.412 / 2,331 / 0.936 Solo / 15 Sep 2017 / 51:02 / 10.486 / 106 / 0.469 Solo / 14 Sep 2017 / 2:54:36 /…

Analytics, planning, & interaction with coaching, nothing. Social: Kudos, follower, comments, KOM, pics, etc Route Selection: heat map Flybys: see when you got dropped Segments: notification to your computer to start hammering (PB, KOM chasing)

Cycling. Great for "keeping up with the Jones". "View Flybys" is cool tool. Take their advanced analystics with a grand of salt as their implementation of the impulse-response model for cycling based on power is a joke. Don't know much regarding their HR implementation but it's much harder to get it right. You need…

Cardio? Glycogen usage (and rate) depends on the energy system being used (see pic and note one need ramp through the other two systems in order to "use" ATP-PCr, think is as a energy spectrum and you can't just drop at the top) and how one is adapted. Below critical power, you can go on forever as far as energy…

See http://fellrnr.com/wiki/Endurance_Adaptations. In F. Scharhag-Rosenberger, et al, Time course of changes in endurance capacity: a 1-yr training study, https://www.ncbi.nlm.nih.gov/pubmed/19346973, they found that resting HR decreased by a total of 9 +/- 6 min(-1) after 3 to 6 months in eighteen previously untrained…

MTD Duration: 11:23:48 Time Moving: 10:50:06 Distance (miles): 189 Activities: 6 Elevation Gain (feet): 4,852 YTD Duration: 162:20:07 Time Moving: 158:28:12 Distance (miles): 2468 Activities: 124 Elevation Gain (feet): 142,734 Power is the only variable that matters in Zwift. Your speed in the game is derived from power…

How's your seatback? Center of mass in relation to wheelbase. Take a look at https://www.stevehoggbikefitting.com/bikefit/2011/05/seat-set-back-for-road-bikes/.

Ventilatory threshold, VT1 and VT2, and corresponding training zone, don't map that nicely to training zone based on metabolic pathways when one has limited aerobic base.