kcjchang Member

@dkabambe ouch and very lucky

Route looks pretty flat. Don't forget to work on your aerodynamics, pacing, and handling (if you haven't ride much in a group). Over and under intervals with sweet spot (2x20 w/1O2U) should help with surges. 3-8 minutes VO2 intervals (7x3, 5x5, & 3x8) should help with the slopes. Add a fast group ride on weekends. I would…

As long as your power to weight ratio is stable or on the up trend and fatigue is in check, you'll probably be OK. Yes. For one your training may suffer but that depends on what you are doing. LSD rides probably OK but higher intensity training, threshold and above, will probably suffer. That said, 8 weeks is too short to…

Average of ~844 kcal/day over the last 218 days with max of ~4,100 kcal/day (4,246 kj/day) Based on 125 rides this year expending 165,152 kj (4,334 miles over 256 hours with 125,444' elevation gain) which roughly equals an average of 757 kj per day or 731 kcal per day, plus roughly 4 walks per week at around 200 kcal per…

Not if the limit screw is setup correctly. There should also be zero chance the chain catcher not catching if also setup correctly. Find a more competent mechanic. Last time I got lazy and paid for a tuneup, my bike came back with a loose headset (granted it was a Stronglight headset and probably the first to ever grace…

Did the bolt slip? Is the limit screw set correctly? Is chain catcher installed to far away from the ring? Been having the same problem with my Ultegra 6800. Turned out to be a broken converter, first generation crap made out of plastic, that may or may not been broke when I got the bike. Sorry, your probably right. Hope…

Buy used. Try a hybrid.

Find a isolated piece of road with stripping (straight preferably). Go as slow as you can, almost failing off the bike following the stripping, to develop/improve your balance and handling. Slowly increase speed as you become more comfortable.

Congratulations. Like other has mentioned, get a bike fit. Keep in mind that the fit is for your current conditions and might change in the future depending on your fitness level, flexibility, and goals. A good fitter should also share the nature of the craft so that one can make minor adjustments depending on the…

Coggan's power zones? HIIT start above zone 4 (~105% FTP = VO2Max) and should be done in upper range of zone 5 and above (~120% of VO2Max and preferably above the maximal aerobic power). There's a lot of confusion regarding polarization. According to Allen, Coggan, and company, zone 4 and below is "low intensity".

Make sure it's not synchronizing with another application such as Strava. I was having the same problem with Garmin Connect (switch after Edomondo stop synchronizing with MFP and picking up an Edge 520). Turns out Garmin Connect and Strava sync independently to MFP. Garmin connect first sync to Strava and MFP, followed by…

Why not do it in the shower? I do that and light massage when needed. Make sure you are hydrated, perhaps recent "[r]esidual cramps" and "[t]he weather here has been HOT (90+ degrees)" are related. Feel your pain with sciatica, I restarted cycling as a means to dealing with mine. The prolonged duration in an aerodynamic…

Yes but that depends on your fitness base and age. The less fit and older one gets, the long it takes to get back to the same level. (At 47, it takes me around two weeks to recover after idling a week. Normal for me around summer is around 200 miles a week, 10-12 hours moving time). But, it could take longer if you keep…

Not fit enough for a double but sound like fun. Pretty flat route and looks like it's well supported.

If you can put on clothing, grab your water bottle and take a drink, and ride with no hands, your core is plenty strong. You are seated on a saddle! Soreness (or fatigue) in the lower back are from eccentric contraction of muscles that are design for concentric contraction. For the neck and upper back/shoulder, especially…

Burn you are feeling is from electrons spilling out of the muscle cells as of result of conversion of ATP to ADP and/or AMP for energy. Lactate is a byproduct of metabolism of glycogen to generate ATP. (Lactate is either oxidation back to pyruvate by well-oxygenated muscle cells, heart cells, and brain cells; or converted…

Pace = Duration/Distance, (where in running, pace is usually defined as a ratio of the number of minutes it takes to cover a mile or kilometer) First convert minute & seconds into decimals 10:18 = 10.3 minutes (10+18/60) Your pace is 10.3/0.64, or ~ 16.0938 minutes/mile

I prefer solids. No discomfort with gels but just didn't get the "full" feeling in the stomach or the quick pickup/rush; however, I only used gels twice, GU banana strawberry and a home formulation. Still tons of the homemade stuff and probably restart experimentation after this Saturday's Death Ride (hope to finish). I…

Depending on the county/state, here in California it is permissible when conditions warrants (CA Vehicle Code 21202. (a) (3)). I do agree it's pretty inconsiderate to hog the road when there's no need (especially as I pass them). I normally ride 1 to 1.5 feet left of the fog line when a bike line is not designated. While…

??? Depends what your definition of HIIT. Very few actually do anything close to one of the five recognized regimens with possible exception of Peter Coe regimen for runners (since the regimen has no definition/requirements for intensity but I'm sure it's pretty intense since it was used to prepare his son, Sebastian Coe,…

You should probable check your seat height and reach first and eliminate them as a source of discomfort. There's not much need for thick padded shorts unless you plan to ride more than 1.5-2 hours (assuming you are peddling constantly during the session). However, shorts are recommended to avoid chafing and saddle sores.…

Distances traved or speed doesn't mean much when the resistance cannot be quantified. There's a big difference between punching the air and a brick wall.

Honey Stinger, http://www.honeystinger.com/ Running is not my sport but that sounds far from bonking. Maybe better pacing and a "pick me up" along the way (experiment but for cycling, 30-45 minutes out is recommend timing but that for 5+ hours in the saddle). One should have sufficient glycogen for 60-90 minutes effort…

See http://www.owascoveloclub.com/Education_files/EXERCISE PHYSIOLOGY.pdf. Pay attention to chapter 9 and 10.

work = energy expended x efficiency or kcal = (kj / 4.184) / efficiency

The circulation provided by the heart serves many purposes and does not necessary implies a direct related to the oxygen utilization in the body which is a major component of energy expenditure (as it cannot account for energy expenditure derived from anaerobic pathways and the pathways are concurrent not one or the…

See http://www.owascoveloclub.com/Education_files/EXERCISE%20PHYSIOLOGY.pdf Weird that the Edge 520 only use HR to estimate VO2Max when power is more precise. See http://www.hunterallenpowerblog.com/2013/06/how-to-calculate-your-own-vo2max_24.html. Haven't used a HRM since switching to PM except to monitor my resting HR…

The lag time in heart rate response to a change in exertion - 15 to 30 sec lag with 2 to 3 min to stabilize at the new level of exertion. By the time your heart rate catches up your session will be a quarter to half over depending on the regimen. Data derived from it is as good as useless. HRM is applicable only for steady…

See http://community.myfitnesspal.com/en/discussion/comment/36682039#Comment_36682039. Calculation based on a real HIIT regimen (as opposed to marketing) at duration of eighteen minutes. Just reduce the warm up period to seven minutes and do a Functional Threshold Power test to get your ballpark VO2Max wattage. If cycling…

Here is the script I wrote to copy the ride files from my Garmin 520 to local machine. I use the Google Drive folder so I can access GC from multiple computers and hence the TIMEOUT (allow for synchronization between local and server). Garmin device has to be connected before you initiate the batch command. Modify the path…