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You also tire yourself much much faster. In movement, the hamstrings "primary" function is NOT knee flexion. In walking or running, for example, the primary function of the hamstring is to decelerate the lower leg in the saggital plane. In cycling, brakes does a much better job at deceleration (unless you are on a track…
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That's why I ride! Same high and fitness potentials without the strain on the body. After humming hours at 180+ watts, I can still push out 900+ watts and be fully recovered within second for more. It's amazing the places one ventures to in an hour to 8 hour ride (max saddle time but working on it) and not be completely…
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Stopped using it over a year ago when it stop syncing. Never could get it to work after the ownership change and stop trying after setting up my ipbike to track my walks and garmin for my rides. Just keeping as backup for those odd activities (eg canoeing).
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See https://en.wikipedia.org/wiki/High-intensity_interval_training, http://www.americankinesiology.org/AcuCustom/Sitename/Documents/DocumentItem/2128.pdf, google "anaerobic capacity". Your routine is not likely HIIT. No unless your are fine tuning/peaking for "A" competition. Back when I was racing collegiate, I dabbled…
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^ Sounds to high. FWIW, an hour solid tempo (80% of functioal threshold power) using a smart trainer on Zwift (virtual ride) gives me ~600 calories on a fairly flat course (850 feet of elevation gain) over 19.7 miles. My average power is 2.2 watt per kilograms (very out of shape due to shoulder surgery). I think Zwift is…
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I have three fans on (a ceiling, a floor, and pedestal) when the mercury is between 50-80F and two (floor off) when temp dips. Not industrial because of tight spaces but really want to switch out the floor for those warmer days. Not likely. Might want to increase your recovery time between intervals until your fatigue…
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No. Are you hydrating enough? Do you have sufficient cooling? Thrust in disguise? Riding indoors is generally more work than outside since one is pedaling constantly without the benefit of adequate cooling. Rule of thumbs is one hour indoor ride is equivalent to 1.25-1.5 hour outdoor ride (at same intensity). My appetite…
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You're lucky. A week before Thanksgiving, 11/12/16, I T-boned a deer (buck) and somersaulted over it with my bike attached. Landed on my left arm resulting in a grade 5 AC separation and had surgery on Tuesday before Thanksgiving. Stupid thing jump out from nowhere less than 10 feet in front and I was going ~18mph on a…
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Estimate of expenditure of energy using HRM is more accurate than a power meter, you kidding right? Even at +/-5%, the kickr is going be night and day as far as accuracy. If you are referring to speed, I agree that zwift is slippery (no idea what CdA), but wattage is from the trainer. Or are you just referencing this…
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Depends. M-F 30 minutes morning walks, M-Th 1-3 hour afternoon ride, Sat 2-8 hour ride (three is typical), Sun 2-3 hour ride. Don't have my walk stats, but for cycling I'm at 354 hours, 179 rides covering 5,982 miles for the year. Not much variance in my walk routine, 2.3 miles at 14.25 minute per mile pace. Occasionally I…
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Meant to say * high cadence (angular velocity) and low force (torque) or low cadence and high force Force is this cause is how hard you push on the pedals.
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What weight (rider and bike) and CdA are you using? I'm pushing around 190 watts at 20 mph, 240 watts at 22 mph, and 270 watts at 23 mph. Rider and bike ~85.7 kg and semi tucked (hands on hoods but lower arm near perpendicular to the ground, 0.31 < CdA < 0.35; don't have the right PM to calculate it). See…
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See http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones on how to test and setup your training zones. If you are going to use maximum heart rate (preferably tested verse formula), set your training zone base on heart rate reserve using the Karvonen method. @BrianSharpe give the best advise.…
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Strava and Endomando. Never use Strava app to record rides. If you have an android phone check out IpBike. It'll work with GPS. If your phone has Ant+ radio, it's basically a Garmin minus live tracking.
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Sufferfest if you're into cycling. It's very good.
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Ouch, pretty bad *kitten* (rule #9, velominati). Think I only been in the rain three times this year, one extended; one night ride; and one pre-dawn ride. Cold, wet and darkness is not my cup of tea (hope to avoid a soaking Saturday, my last century for the year). I stick with the trainer as soon as daylight savings starts…
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Google TRIMP & Banister impulse response model. The problem with HRM is that it cannot distinguish the intensities above lactate threshold. Your HR stays at max but you may be at threshold, VO2 max, anaerobic, or neuromuscular. There's a big physiological difference. Zone 3 or tempo is not necessary junk. The problem is…
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HTC One M7 has the Ant+ chip but not enabled. Depending on the phone, it may need to piggy back on Bluetooth. Check out Ant+ Enabler. Some phones need to be rooted (e.g. my HTC One M7 so it can receive via Bluetooth stack). If you have or get it working, check out IpBike. It's basically a Garmin minus the live tracking…
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Analytics? TRIMP? Try Golden Cheetah, www.goldencheetah.org, it's free and you can analyze your data in whatever way you see fit. Most of the out-of-the-box analytics are for power but there's plenty for HR. I use Strava (free) to compare stats against guys I ride with.
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Pretty hard to run a marathon in 25 minutes or build enough stamina to finish one only training 25 minutes a day. Hint, minute per mile is pretty hard without more horsepower. If the objective is only 25 minutes long than your right, ability to maintain that intensity for ~60%-70% (or 15-17.5 minutes) will allow you to…
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If you are only training for 25 minutes, how is that going to translate to the ability to sustain prolonged physical or mental effort of greater than 25 minutes? Short intense workout are great for performance over short periods. If you want to make your current 25 minutes easier, you need train at a greater intensity for…
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Counting: number of full rotations (choose a leg) over a ten seconds time six. I get distracted easy so it never works for me and I brought one after my first season (circa 1988) and never went without. The ideal behind higher cadence is to stress the cardiovascular system rather than relying on the neuromuscular where…
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Carry a few Tums to prevent/ease cramping.
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Get a power meter and you'll be within ~1-2% as long as you know your gross efficiency. MET, heart rate, and virtual power all have their strength and weakness, and all can grossly under or over estimate.
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HIIT was borrowed/adopted from HIT (weight lifting, Gold's) and in scientific literature signify mean maximal power for a specific duration at an anaerobic state. It's normally measured as a percentage of one's VO2 Max. For example, Tabata 1E1 protocol is 8 x 30 seconds intervals at 170% of VO2 Max with 1:1 work to rest…
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Stand and stretch, change your hand position, and pace yourself. It's a big jump from 40 to 100. Eat something, ~200 calories, per hour starting after the first. Drink as needed. Go at a pace much slower than your 40 miler! Find a group and sit on it. Get a 60 miler or more tomorrow or the next 2-3 days. Don't cram. You…
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If you have an android phone with Ant+, I would recommend IpBike. It can basically do everything a $400+ Garmin can do, and more. It runs natively on Sony Xperia and Samsung S series phones. If not one of those phones, check out Ant+ Enabler if your phone can run Ant+ using the Bluetooth radio. Only downside is your…
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It never gets easier, but you just go faster. Spin until you run out of gears and learn to climb standing up. I'm more a grinder and it took some time for me to be able to spin constantly at 75-80 rpm up 6% using 34x25. My cadence drop pretty sharply after 8% and I have a hard time pushing above my lower tempo, grinding,…
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Work on your pacing or do a few jump to exhaust your anaerobic work capacity (AWC) before doing the test. AWC is roughly 20 kj give or take at intensity above critical power. For running, one's economy plays a significant factor (especially for 18-37 years using Bruce protocol, see…
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54.6 ml/kg/min (cycling) estimated based on my 5 minute mean maximal power using equation developed by the American College of Sports Medicine. It's not really that useful since I'm in the dark as to my gross efficiency. It's probably pretty low (~22%) since my FTP (year best) is only 3.6 w/kg.
