It's killing me but..........

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RD wrote:

Same, same. However one puts it, it adds up to simply not doing something. It takes absolutely no energy or intelligence to not do something, only a little discipline. Grrrr!:rolleyes:
Intervals are hard but RD I think you are underestimating what we are all up against when we try to lose weight. In our evolutionary past calorie dense foods were scarce. In this environment animals evolved brain-based reward systems so that their brains lit up with pleasure whenever they ate sugary - fatty foods. Because these animals ate more of these calorie dense foods, presumably these animals lived longer and reproduced more and we are their descendents and have inherited these reward mechanisms.

But today our brains are mismatched with our environment. Now these calorie dense foods are common and our brains light up with excitement, pleasure and anticipation everytime we just think about these foods. These reward mechanisms in our brains are powerful forces. IMO we should give each other more credit for the challenge they represent when we try to face them head-on.

Have you guys seen these step counters? (https://omronhealthcare.com/enTouchCMS/app/viewCategory?catgId=34) The way I use these is I estmate my BMR using an online BMR calculator. (http://www.bmi-calculator.net/bmr-calculator/)This gives the number of calories needed to keep you going if you stayed in bed all day. I need about 1800 calories. To lose 1 pound a week I have to cut out 250 calories from food and walk 5000 steps per day. Using this Steps to Calories Calculator (http://walking.about.com/library/cal/uccalc3.htm) 5000 steps for me consumes about 250 calories. So, skip 250 calories in food intake and walk 5000 steps for another 250 calories, then I have accumulated a calorie deficit for the day of 500 calories. Do this every day for a week and you have lost the 3500 calories needed to lose one pound. BTW, for a lot of people it's easy to get in 10,000 steps a day so you can get your 500 calorie deficit per day just by taking the long route whenever you are walking someplace.

You have to factor in all the fuel needed to support training, but the approach above helps me drop 3-5 pounds per month once I get serious about it.

OK guys, how about this for an idea? Those of us who think they are overweight, declare their weight as I have done. Then we take the pledge, and on Sunday morning before the Sunday ride, reveal how much we've lost/put on.:rolleyes:

We do this publicy every Sunday, opening ourselves to ridicule or admiration.
And if you lie, remember you are only kidding yourself.;) Tyson

OK guys, how about this for an idea? Those of us who think they are overweight, declare their weight as I have done. Then we take the pledge, and on Sunday morning before the Sunday ride, reveal how much we've lost/put on.:rolleyes:

We do this publicy every Sunday, opening ourselves to ridicule or admiration.
And if you lie, remember you are only kidding yourself.;) TysonOk, for a change, and this may be the only time I can say this, I am ahead of the game or at least keeping pace http://cyclingforums.com/images/smilies/biggrin.gif

So lets review the goals:
1. Increase Power
2. Lean down below 10% (my goal for you :D)
3. Hone your trash talking skillsAttaining 1 and 2 before applying learnings from 3 will make 3 so much more powerful and effective.....;)

We do this publicy every Sunday, opening ourselves to ridicule or admiration.
And if you lie, remember you are only kidding yourself.;) TysonWhat if everyone changes their screen name icon to a current picture of themself standing shirtless on a scale with big red numbers? C'mon, lets put some skin in the game here. :D (Lucy, you're exempt. Anyway, if that's you in the pictures then you're doing fine.)

I'm not sure what the title of the thread would need to be changed to, but a parental advisory would probably be appropriate. ;)

What if everyone changes their screen name icon to a current picture of themself standing shirtless on a scale with big red numbers? C'mon, lets put some skin in the game here. :D (Lucy, you're exempt. Anyway, if that's you in the pictures then you're doing fine.)

I'm not sure what the title of the thread would need to be changed to, but a parental advisory would probably be appropriate. ;)It is - the one thing I am doing fine at....

But really, you know for a moment I was sure this was a cycling forum which then morphed into a baking forum, now I am having visions of Weight Watchers...

Is a discussion about the relative merits of the best scales next?

It is - the one thing I am doing fine at....

But really, you know for a moment I was sure this was a cycling forum which then morphed into a baking forum, now I am having visions of Weight Watchers...

Is a discussion about the relative merits of the best scales next?Ah, but Lucy, Lucy. Don't you see the connection?

Remember the words of the great sage Ima Hilclimer.

Being fat doesn't matter on the flat.

If you want to climb well, rest your stomach for a spell.
In other words, baking = cakes = added weight = get on the scales = become a weight watcher and you will morph into an all-round cyclist.;)

Is a discussion about the relative merits of the best scales next?
Been there - done that. http://www.cyclingforums.com/t11086.html

OK guys, how about this for an idea? Those of us who think they are overweight, declare their weight as I have done. Then we take the pledge, and on Sunday morning before the Sunday ride, reveal how much we've lost/put on.:rolleyes:

We do this publicy every Sunday, opening ourselves to ridicule or admiration.
And if you lie, remember you are only kidding yourself.;) Tyson

Ok, but how about BMI instead of just bodyweight :o After all Tyson, 72.5kg isn't too bad if you're 190 cm tall ;)

Good idea frenchyge....but as the saying goes ....'one in all in' so that should include Lucy as well :rolleyes:

OK guys, how about this for an idea? Those of us who think they are overweight, declare their weight as I have done. Then we take the pledge, and on Sunday morning before the Sunday ride, reveal how much we've lost/put on.:rolleyes:

We do this publicy every Sunday, opening ourselves to ridicule or admiration.
And if you lie, remember you are only kidding yourself.;) TysonThis is not fair!!! :)
My stats on the screen are going to make me sound like a fatty.:)
(I guess I better not participate since I am not a competitive cyclist.)

Current Stats:
5'6"
172 lbs (2004 - 185 lbs coming out of the off season of bodybuilding)
Light skeletal frame (small joints)
Approx. 10% BF

Springtime Goal:
Approx. 5% BF
Lose no more than 1/2 pound per month to hold lean mass
Be able to ride a full ride with my club's fast group (with the lighter body weight I hope to be a little more nimble on the hills)
Graduate to power training - I will be paying more attention to the power thread.

I'm in my 3rd or fourth week of L4 training and I finally had a break through. Sunday did my 2x20 at 204 watts and felt absolutley horrible, in fact I did good to complete the interval(I did have a slight cold). Went back this morning warmed up and began my usual 204 watts x 20 minutes. The first 10 minutes were a little tough but then something happend and it just got easy. When 20 minutes rolled around I said okay lets go for 30. Then the goal change to 40 minutes and before I knew it I had done 60 solid minutes at a level I usually struggle with for 20 minute intervals. I could't beleve it! I'm half afraid there was something wrong with the bike. The last 20 minutes my HR was almost 10 beats higher it is with my 20 min intervals, yet I felt better. In fact, I think I could have hung on a little longer.

Yeah, I know my watt numbers are pitiful, but we all have to start somewhere. Thanks to the guys contributing this thread, it really is nice to see progress.

My next question- where to go from here. Unfortunately the gym bike goes from 204 watts to 225. This is too big of an increase, so what is the best way to up the wattage. For now, I'm thinking 20 minute intervals in which I alternate every 5 minutes between 204 and 225.

I'm in my 3rd or fourth week of L4 training and I finally had a break through. Sunday did my 2x20 at 204 watts and felt absolutley horrible, in fact I did good to complete the interval(I did have a slight cold). Went back this morning warmed up and began my usual 204 watts x 20 minutes. The first 10 minutes were a little tough but then something happend and it just got easy. When 20 minutes rolled around I said okay lets go for 30. Then the goal change to 40 minutes and before I knew it I had done 60 solid minutes at a level I usually struggle with for 20 minute intervals. I could't beleve it! I'm half afraid there was something wrong with the bike. The last 20 minutes my HR was almost 10 beats higher it is with my 20 min intervals, yet I felt better. In fact, I think I could have hung on a little longer.

Yeah, I know my watt numbers are pitiful, but we all have to start somewhere. Thanks to the guys contributing this thread, it really is nice to see progress.

My next question- where to go from here. Unfortunately the gym bike goes from 204 watts to 225. This is too big of an increase, so what is the best way to up the wattage. For now, I'm thinking 20 minute intervals in which I alternate every 5 minutes between 204 and 225.I would not say your numbers are puny, great, or whatever - they are just numbers. The point is to improve and climb your mountain (ie....reach your potential) right? http://cyclingforums.com/images/smilies/wink.gif

If you bike goes from 204 to 225 then you don't have much choice but to break it up somehow. I'm sure our hero, ahem, Tyson, has done something similar. For example:

Current Week (11) 3 x 5 @ 180W + 1 x 17 @ 180W + 1 x 15 @ 200 W + 3 x 10 @ 200W + 1 x 8 @ 210W + 1 x 7 @ 220W

Good luck

My next question- where to go from here. Unfortunately the gym bike goes from 204 watts to 225. This is too big of an increase, so what is the best way to up the wattage. For now, I'm thinking 20 minute intervals in which I alternate every 5 minutes between 204 and 225.Good ride!:cool: Gains in performance are sort of unpredictable like that. I have cautioned Tyson a couple of times that he might go for weeks without any apparent increase in FTP, then without notice it just jumps.

As to where to go from here, you can probably keep riding your gym bike for a while yet, especially if you do longer L4 efforts in the 91%FTP vicinity. FYI, an increase from 204W to 225W is a 48% increase from a physiological stress perspective and not a 10% increase. So, it may take a little while before you max it out.

Good ride!:cool: Gains in performance are sort of unpredictable like that. I have cautioned Tyson a couple of times that he might go for weeks without any apparent increase in FTP, then without notice it just jumps.

As to where to go from here, you can probably keep riding your gym bike for a while yet, especially if you do longer L4 efforts in the 91%FTP vicinity. FYI, an increase from 204W to 225W is a 48% increase from a physiological stress perspective and not a 10% increase. So, it may take a little while before you max it out.
I think my post was a little misleading. The next level of resistance is 225watts however, I don't think it maxes out until 350 or better. Certainly plenty of resistnace for the next few years. Thanks again for all the help!

I think my post was a little misleading. The next level of resistance is 225watts however, I don't think it maxes out until 350 or better. Certainly plenty of resistnace for the next few years. Thanks again for all the help!No need to be pessimistic. Let's just say that the bikes at your gym won't be a limiting factor for the remainder of 2006.:D

Tyson (maybe even RD too - anyone else??? http://cyclingforums.com/images/smilies/rolleyes.gif) - I think you might be proud of me, or at the very least, amused!

My Kurt Kinetic trainer & PT pro were both finally delivered to the office. After putting in a long day I stopped by the hardware store - picked up a floor mat, some towels, but no luck on a nice fan - apparently they are out of stock! http://cyclingforums.com/images/smilies/eek.gif

Get home, make a fast dinner, while the latter is on the burner - got the chain whip, switched the cassette, installed the receiver, computer - darn, no transmission. Remembered all those threads I had read about installing PM's. Fantastic help from this one: http://cyclingforums.com/t272105.html

Minutes later - yes, we have transmission and watts http://cyclingforums.com/images/smilies/cool.gif

Fiddle around with the trainer, finally figuring out how to arrange it. Put the bike on then realize the back tire is flat. Oops, extra tubes don't fit deep-v wheel - settle for, gasp, patch! http://cyclingforums.com/images/smilies/redface.gif

Finally, past 10 pm, jump on the trainer, warm-up nicely for 15 minutes. Then did my first 20 minutes of L4. Power fluctuates (as expected) a bit, though I'm sure it will be much more so outdoors. Settled on the 'sweet spot', keeping the power in a range of about 88-94% of FTP. 20 minutes later, absolutely drenched in sweat (I am desperate for a fan now!) I called it quits for the night. Living room an absolute disaster - filled with wheels, tires, zip ties, shrink wrap, etc - glad yet again for living alone - grinned, and realized, yeap, this is just the beginning! http://cyclingforums.com/images/smilies/biggrin.gif

......... grinned, and realized, yeap, this is just the beginning! http://cyclingforums.com/images/smilies/biggrin.gif
You do of course realise that there is no known antidote for this addiction ;)

Tyson (maybe even RD too - anyone else??? http://cyclingforums.com/images/smilies/rolleyes.gif) - I think you might be proud of me, or at the very least, amused!

My Kurt Kinetic trainer & PT pro were both finally delivered to the office. After putting in a long day I stopped by the hardware store - picked up a floor mat, some towels, but no luck on a nice fan - apparently they are out of stock! http://cyclingforums.com/images/smilies/eek.gif

Get home, make a fast dinner, while the latter is on the burner - got the chain whip, switched the cassette, installed the receiver, computer - darn, no transmission. Remembered all those threads I had read about installing PM's. Fantastic help from this one: http://cyclingforums.com/t272105.html

Minutes later - yes, we have transmission and watts http://cyclingforums.com/images/smilies/cool.gif

Fiddle around with the trainer, finally figuring out how to arrange it. Put the bike on then realize the back tire is flat. Oops, extra tubes don't fit deep-v wheel - settle for, gasp, patch! http://cyclingforums.com/images/smilies/redface.gif

Finally, past 10 pm, jump on the trainer, warm-up nicely for 15 minutes. Then did my first 20 minutes of L4. Power fluctuates (as expected) a bit, though I'm sure it will be much more so outdoors. Settled on the 'sweet spot', keeping the power in a range of about 88-94% of FTP. 20 minutes later, absolutely drenched in sweat (I am desperate for a fan now!) I called it quits for the night. Living room an absolute disaster - filled with wheels, tires, zip ties, shrink wrap, etc - glad yet again for living alone - grinned, and realized, yeap, this is just the beginning! http://cyclingforums.com/images/smilies/biggrin.gifhttp://www.ladyofthecake.com/mel/frank/sounds/alive.wav

Jim

Tyson (maybe even RD too - anyone else??? http://cyclingforums.com/images/smilies/rolleyes.gif) - I think you might be proud of me, or at the very least, amused!I got a great laugh from this post. I have a vivid image of the whole scenario. I'm guessing every hardware store in town will be getting a call today about their stock of fans. Try Grainger Industrial Supply http://www.grainger.com/Grainger/wwg/productIndex.shtml?originalValue=fan&L2=Floor&operator=prodIndexRefinementSearch&L1=Fans%2C. They are oriented to dealing with businesses and you need an account, but sometimes they will set up a courtesy account for retail customers. Good luck.:D

Definitely the 5M176 (http://www.grainger.com/Grainger/wwg/itemDetailsRender.shtml?ItemId=1611782193).... that's going to give you some SERIOUS cooling :eek: