Pushed for time?
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My Mrs told me to go and kill myself. So I went and did some Tabata!0
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Keep up the guinea pig work Nap, il move onto it if proven successful.0
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Start- 96kg
Current- 93.5kg
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With a power/weight ratio like that, I expect you to be killing us all on the downhills on Sunday.
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Whilst people appear to be loosing weight for unknown reasons I appear to be gaining weight, last night I was almost at 13 stone
, I don't even look any different maybe the fat is getting more dense. 0 -
No mate, it's called muscle.0
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I've got slower climbing though, I got my ass handed to me buy the saturday club run guy who leads the group I go on, but I'm usually beating him up the climbs for the first 70 miles.0
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That's what happens when you only ride 4 times in 3 weeks.0
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But it does not make sense, 2 weeks should be improvement still and 1 weeks I should have a minimal fitness drop.
I've done 210 miles at 19.1mph avg this week, so my flat performance may have a minimal drop but my hill performance is cack. Off to eat some doughnuts now.0 -
what do you mean 2 weeks should be improvement still?
You are getting worse at the hills cos you are detraining/heavier.0 -
I think that in the next two weeks my FTP test is going to be quite a lot higher...0
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Infamous wrote:what do you mean 2 weeks should be improvement still?
You are getting worse at the hills cos you are detraining/heavier.
Because 2 weeks should not be a length of time that should cause that I'd have thought, it's recommended to have 1 rest week so I can't see another 2 weeks killing performance massivly. Some people only ride once or twice a week.0 -
You will detrain within a week of no training. You've proved this already.
Unless you're injured or at the end of a very hard race season, anything more than a week off is just going to make you slower. IMVHO.0 -
freehub wrote:Infamous wrote:what do you mean 2 weeks should be improvement still?
You are getting worse at the hills cos you are detraining/heavier.
Because 2 weeks should not be a length of time that should cause that I'd have thought, it's recommended to have 1 rest week so I can't see another 2 weeks killing performance massivly. Some people only ride once or twice a week.
The fitter you are the fitter you lose it.
And if you're worried about your weight, you could try my method.
Food poisoning. On the nicest week of weather we've ever had. :evil:"A cyclist has nothing to lose but his chain"
PTP Runner Up 20150 -
I've found that, after a week off, it'll take me a few days to get back to where I was, but i'll also be able to push harder that week, compared to if i'd had no rest week. So I think you have to go backwards to go forwards sometimes.
Weight loss is easy, just refine your diet and cycle more.0 -
Right...
Did a ramp/VO2 max etc etc full test today at http://www.sportstest.co.uk
Very very interesting (and torturous!)
I have very poor endurance base but surprisingly good top end and ability to work anaerobically. Basically a crap combo. But still, chuffed with my max on the ramp test...
Plus I'm vastly overweight with over 28% body fat.
I am at, according to the doctor man, about average for a sportive rider but with a better than average for a sportive rider top end.
Never done a sportive!
I think the Tabatas had a good effect on my anaerobic capacity but the lack of training time has shown it's ugly head...
I was actually quite depressed about the weight and endurance thing until he did some calculations based on losing some of my 27kg( :shock: ) fat and slight improvement in power. He says I should make a good cat 3 if I manage it...
The sessions he has planned are nice and straightforward and will be mostly working on that base. The training zones are beautifully tailored to me after the Ramp tests etc and I feel quite inspired by it all.0 -
I'll tell Chris HoyNapoleonD wrote:I have very poor endurance base but surprisingly good top end and ability to work anaerobically. Basically a crap combo.
C'mon then - spill the beans - what did you get to?NapoleonD wrote:But still, chuffed with my max on the ramp test...
That's as good a reason as any to get tested I reckon. 8)NapoleonD wrote:I feel quite inspired by it all.0 -
:oops:0
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316... Giving me a Power to weight of 3.33. He says most sportive riders get to 280-300. I was anaerobic for ages but I just seem to be able to manage it somehow...
Reckons that if I lose some of the weight and get it to tree fiddy I'll be a good cat 3...
I will do it by jove.0 -
NapoleonD wrote:Right...
Did a ramp/VO2 max etc etc full test today at http://www.sportstest.co.uk
Very very interesting (and torturous!)
I have very poor endurance base but surprisingly good top end and ability to work anaerobically. Basically a crap combo. But still, chuffed with my max on the ramp test...
Plus I'm vastly overweight with over 28% body fat.
I am at, according to the doctor man, about average for a sportive rider but with a better than average for a sportive rider top end.
Never done a sportive!
I think the Tabatas had a good effect on my anaerobic capacity but the lack of training time has shown it's ugly head...
I was actually quite depressed about the weight and endurance thing until he did some calculations based on losing some of my 27kg( :shock: ) fat and slight improvement in power. He says I should make a good cat 3 if I manage it...
The sessions he has planned are nice and straightforward and will be mostly working on that base. The training zones are beautifully tailored to me after the Ramp tests etc and I feel quite inspired by it all.
Are they power based or HR based?0 -
HR for endurance and power for threshold.
The endurance ones are based on my oxygen/co2 levels.
Threshold power was taken from the point where my O2 in / CO2 out are the same.
Very specific...
Very worthwhile I think...0 -
NapoleonD wrote:316... Giving me a Power to weight of 3.33. He says most sportive riders get to 280-300. I was anaerobic for ages but I just seem to be able to manage it somehow...
Reckons that if I lose some of the weight and get it to tree fiddy I'll be a good cat 3...
I will do it by jove.
NapD; is that power at Vo2max or FTP? Do you mind if I ask how much they charged you for the testing and would you say it it represents value for money if you don't use a PM during training, given the flaws in using HR as a way of measuring intensity?
Thinking of having a test done before winter to establish a good baseline for next year.0 -
I do use a PM in training.
The power is my ramp test peak power, no comparison to owt else really, it's different to my FTP, the good Dr classifies it as Maximum Aerobic Power... It is apparently how a lot of teams measure their pros as opposed to using FTP tests/protocols. Bearing in mind that I can do over 500 watts for a minute during a ride at the moment it bears no resemblance to critical power either...
I started off at 150 watts and it increased steadily at a rate of 1 watt every 3 seconds (20 watts a minute).
It was 132 quid and I had all the tests and got the print outs regarding oxygen uptake etc, specific training zones, specific dietary advice and a training plan.
As I said, I'll be doing all my endurance work based on HR, intervals on power. The measure of my increase in endurance will come by examining average power output increases during endurance rides. I did 1hr 45 today and managed a whole 90 mins bang in my endurance training zone. Previously I would go to hard then too slow and wasn't getting a good endurance work out, hence my poor show on the test.
It really was an eye opener for me and worth it already. We'll see though in a couple of months.
I hope to, by next year, be at about 80kg and Ramp test to over 350, giving me a healthy power to weight of over 4w/kg.0 -
NapoleonD wrote:Infamous wrote:You have limited time and a power meter, you would benefit enormously from a coach IMO.
I know.
I can't afford one.
I thought you didn't have a powermeter.NapoleonD wrote:HR for endurance and power for threshold. I'm just curious as to how you are going to do power training without a PM?
My take on this is that you would beyond doubt benefit much more by working with a good coach. But still these tests won't hurt (your performance that is)!
Just my 0.02.0 -
Infamous wrote:
Good to know that the tabatas do something useful. Maybe something to try in the early season. Until then though, 300 miles per week!NapoleonD wrote:I think the Tabatas had a good effect on my anaerobic capacity but the lack of training time has shown it's ugly head...
Indeed, they did work wonders for my anaerobic power.
The good Dr described me as a fully laden transit van with an 800cc engine and 4 turbo chargers...
Need to sort that out! :shock:0 -
Murr X wrote:NapoleonD wrote:Infamous wrote:You have limited time and a power meter, you would benefit enormously from a coach IMO.
I know.
I can't afford one.
I thought you didn't have a powermeter.NapoleonD wrote:HR for endurance and power for threshold. I'm just curious as to how you are going to do power training without a PM?
My take on this is that you would beyond doubt benefit much more by working with a good coach. But still these tests won't hurt (your performance that is)!
Just my 0.02.
I haven't a clue what you are on about! I do have a power meter!
I'll be doing endurance work whilst keeping in an HR zone, threshold work whilst looking at power. All using my power meter...
I'll measure improvements in endurance by looking at the power during my endurance rides...
I would benefit from a good coach as would anyone but simply can't afford it.0 -
Murr - you are misreading it - it's the coaching Nap can't afford - he already has a PMMurr X wrote:0 -
From my experience with a PM in races this year, I reckon you'll need a FTP of c.4W/kg to make decent 3rd cat, not a max ramp test of 4W/kg.NapoleonD wrote:I hope to, by next year, be at about 80kg and Ramp test to over 350, giving me a healthy power to weight of over 4w/kg.0 -
