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

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I'm 80kg - <insert roar of Chewbacca>I have 5kg on that! Last time I did a MAP test was Nov. 2005 - reached a full minute at 475W but just croaked instantly on the 500W step. FT is up 30W since then so I figure I should be able to handle 500W and a partial step at 525W to perhaps hit 510-515 MAP.

I've done very little L5, no L6 or L7 for two years so I figure the test shouldn't be skewed by an increase in AWC.

The only thing I didn't like about the MAP test is that it didn't feel like great 'training' given the effort involved. I mean in contrast to a 40k FTP test on the CT which hurts like hell but is darned effective L4.

Just thought I'd add that I had a 2 hr ride (outside of course) today with some NMP bursts. The plan called for mid-high tempo range for the bursts, but the legs felt so good I was riding most of the main session of the workout at what I've got right now as the 100% FTP mark.

Temp was 3C when I left the house, 6-7 mph winds. Got in a couple "race like" truck chases. I find dump trucks provide the perfect draft for me.

Anyway, hope you all get great rides outside in too!

VWNomad, you don't hang onto cars too, do you? http://gprime.net/video.php/carlover

Nomad, you don't hang onto cars too, do you? http://gprime.net/video.php/carlover
Nah, though I did get nearly a new PB 5 sec time in a sprint to latch onto a truck today. Unfortunately, once I got close enough, we hit about a 5% incline that he didn't seem to slow down on, contrary to my wishes.

Nah, though I did get nearly a new PB 5 sec time in a sprint to latch onto a truck today. Unfortunately, once I got close enough, we hit about a 5% incline that he didn't seem to slow down on, contrary to my wishes.How's your weight reduction program coming along?

I think maybe I've overdone my dieting somewhat.:D





http://i34.photobucket.com/albums/d150/tinkletinkle_/bike.jpg

Hello motivators, I just finished trainingsweek two. Motivation is growing :D:D

In 15 days I trained 9 hours and 40 minutes (ave. 38'40"/day).
Today I did 20 minutes @ 264 watt (HF 175) and 24 minutes @ 274 watt (HF 179). It felt easier and my heart rate was lower than my 2x20 minute L4 training on friday 12-1-2007. I did then 20 minutes @ 242 watt (HF 177) and 20 minutes @ 254 (HF 181).

It's 20 watt faster and my heart rate was 2 bpm lower than 9 days ago. I hope that I can make the same progress next week. :D

How's your weight reduction program coming along?

I think maybe I've overdone my dieting somewhat.:D
<pic snipped>

I made it to 77 kg/170 lbs and am now in the battle to maintain weight, which I find is almost harder than losing. I hover now between 77 and 78kg on any given day depending on the ride schedule. Body fat test today, we'll see how that goes.

My co-workers and friends accuse me of looking like your picture. I tried on a handful of my pants this last week. I don't have a pair of good slacks that fit anymore. Something about going from a 36-37 inch waist to a 32 inch waist. :eek: I had a set of uniforms tailored in October, and they are completely unwearable now.

On the upside, I'm outclimbing the folks in my group ride pretty easily now.

I made it to 77 kg/170 lbs and am now in the battle to maintain weight, which I find is almost harder than losing. I hover now between 77 and 78kg on any given day depending on the ride schedule. Body fat test today, we'll see how that goes.

My co-workers and friends accuse me of looking like your picture. I tried on a handful of my pants this last week. I don't have a pair of good slacks that fit anymore. Something about going from a 36-37 inch waist to a 32 inch waist. :eek: I had a set of uniforms tailored in October, and they are completely unwearable now.

On the upside, I'm outclimbing the folks in my group ride pretty easily now.
Yes, I know exactly what you mean. I have 4 pairs of slacks/jeans with a 34 inch waist I hope I shall never wear again. I'm now a 30, but can't remember ever having a 29 inch waist. However, I'm going to work at it along with my target of dipping under 70 Kilos.
When I go under 70 Kilos, I shall post a large picture of the Ibex because that's how I'll be climbing.http://i34.photobucket.com/albums/d150/tinkletinkle_/211.gif Tyson

Hello motivators, I just finished trainingsweek two. Motivation is growing :D:D

In 15 days I trained 9 hours and 40 minutes (ave. 38'40"/day).
Today I did 20 minutes @ 264 watt (HF 175) and 24 minutes @ 274 watt (HF 179). It felt easier and my heart rate was lower than my 2x20 minute L4 training on friday 12-1-2007. I did then 20 minutes @ 242 watt (HF 177) and 20 minutes @ 254 (HF 181).

It's 20 watt faster and my heart rate was 2 bpm lower than 9 days ago. I hope that I can make the same progress next week. :D
Sounds like it's coming along nicely there Paul - well done! I'm just biding my time at the mo waiting for my trainer. Very frustrating not being able to train properly in the greenhouse. Mind you I'm getting in some great L3 at 1 hour with very high cadence. Don't know what it's going to mean when I get back to doing L4 work again. My FTP is probably around 200W at the moment - who knows.:D

Body fat test today, we'll see how that goes.
Sept 11, Weight 180.8 lbs, Body fat 8.7%
Jan 22, Weight 170.1lbs, Body fat 5.9%

Woohoo!

Sept 11, Weight 180.8 lbs, Body fat 8.7%
Jan 22, Weight 170.1lbs, Body fat 5.9%

Woohoo!Hmmm

By my calcs (see below) you've lost a total of 10.8lbs with 5.7lbs of the reduction from body fat. Where is the rest coming from - upper body muscle, fluids?

Body fat before - Body fat After =
(180.8 * 8.7%) - (170.1 * 5.9%) = 5.7lbs

Hmmm

By my calcs (see below) you've lost a total of 10.8lbs with 5.7lbs of the reduction from body fat. Where is the rest coming from - upper body muscle, fluids?

Body fat before - Body fat After =
(180.8 * 8.7%) - (170.1 * 5.9%) = 5.7lbs
Let's see what we can see. Both tests were done on a Monday morning after a long ride. Both tests were done on a recovery day that had no riding, but included a massage day.

Here's what I know. My weight fluctuated a lot in the month of September, more closely to 185 than 180. September 10th I did a 162km ride after an extremely light week of riding (only 3 other days that week accounting for 140km of riding between them).

Right now, I tend to weigh between 170-172. I was 169 post 145 km ride yesterday, so I feel I was reasonably well hydrated and fed. On the other hand, this week I accumulated 482 km of riding to include the 145km for yesterday. My guess is that the remaining percentage of weight loss came from upper body muscle mass. I've done absolutely no work on upper body in the last 4 months.

Sept 11, Weight 180.8 lbs, Body fat 8.7%
Jan 22, Weight 170.1lbs, Body fat 5.9%

Woohoo!
How the hell do you get your body fat down to 6%? Even with losing 14kilos, my body fat only varied by about 4 or 5 points. Maybe age has something to do with it.
I just cannot conceive of ever reaching anywhere near 15% never mind 6%.http://i34.photobucket.com/albums/d150/tinkletinkle_/3101.gif Tyson

How the hell do you get your body fat down to 6%? Even with losing 14kilos, my body fat only varied by about 4 or 5 points. Maybe age has something to do with it.
I just cannot conceive of ever reaching anywhere near 15% never mind 6%.http://i34.photobucket.com/albums/d150/tinkletinkle_/3101.gif Tyson2 years ago I was 200 lbs and 18% body fat. I pretty much just committed to wasting away upper body.

Here's me today:
http://www.nomadvw.org/heres_how.jpg

2 years ago I was 200 lbs and 18% body fat. I pretty much just committed to wasting away upper body.

Here's me today:
http://www.nomadvw.org/heres_how.jpgGeez, you're not much different from this guy.

http://i34.photobucket.com/albums/d150/tinkletinkle_/bike.jpg

Hey RDO,

Any progress on "THE DOCUMENT?"

I've had a cyclist friend ask if I have a line of definition above the knees that you get when you're doing alot of riding and I never new what he was talking about until I saw this picture there it is.

2 years ago I was 200 lbs and 18% body fat. I pretty much just committed to wasting away upper body.

Here's me today:
http://www.nomadvw.org/heres_how.jpg

I've had a cyclist friend ask if I have a line of definition above the knees that you get when you're doing alot of riding and I never new what he was talking about until I saw this picture there it is.
It don't think for many it has anything to do with cycling. I can remember having superb definition above the knees at the age of 8 and was supremely proud of it and was continuosly flexing the legs to accentuate the definition. :D
And btw, I had hardly been on a bike. I would suggest it's genetic. Tyson

Well, started to ramp things up a bit today in the gym in readiness for the new arrival.

No my wife's not expecting - I am.;)

I don't know when the new trainer and Powertap are going to arrive but,
as I said in earlier posts:-

The greenhouse is so hot
That I can't train a lot.
Should my trainer arrive
I shall be ready to jive.http://i34.photobucket.com/albums/d150/tinkletinkle_/dancyboy1.gif

With the window wide ajar
and the best fan by far.
My FTP shall rise and rise
If it doesn't it will be a bloody great surprise! :rolleyes:

Today did a kind of L3 ride from 170W - 250W at a ferocious cadence for 1 hour 20 mins. And threw in a couple of 2x270Watts for luck. Tyson

I don't know when the new trainer and Powertap are going to arrive but,
as I said in earlier posts:-

It was bound to happen sooner or later! Only thing I got coming in the mail is tires. It's that time of year and I'm actually starting to get antsy for a high dollar bike purchase, but I'm really holding off. It's painfully hard to not splurge money when you have it.

Instead, I'll just ride more and more and hope that the road will beat the desires out of me. Looks like I'll hit another 1000 mile month and some change. God I love my job.

Good news is, my first official race for 2007 has actually hit the calendar. 12th West Japan Road Race. 36.7 km, 3 laps around Hiroshima Int'l Airport. March 18th. I'm not expecting to be peaked or close to it for that matter, but it will sure be nice to get back in and mix it up for the first time in MONTHS.

It's an extremely technical course, with a section of 10% grade for about 400 meters. More to follow! I'll hope to pre-ride the course sometime next month to get GPS profile and some study material.