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Old 01-29-13, 11:38 PM   #951
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1) I imagine that water + protein powder would taste just, horrendus! I'll have to try it one day though I guess..
It's no big deal.
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Old 01-30-13, 05:39 AM   #952
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I think they sell the 'Body Fortress' name brand. It may have quite a bit less protein that you expect it to have according to this chart. http://www.musclefeast.com/protein-comparisons.html If it works for you, then good on ya, but I know that if I use some of the less expensive protein powders the volume of farts I get is ridiculous. Honestly, I'm all for a good fart joke and all, but it get's completely out of hand.
I don't have that problem. I make it with 2% milk.
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Old 01-30-13, 07:31 AM   #953
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Coming off rest week, did first 2x20s yesterday. 90 minutes total--warmup then 10 @ 80%. Then 2x20 @ 90%.

When it was done, I didn't want to ride my bike again.
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Old 01-30-13, 07:57 AM   #954
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1) I imagine that water + protein powder would taste just, horrendus! I'll have to try it one day though I guess..

2) For the 2013 weight and mileage thread in the 41, I tried to cut down on crap that I eat (ie. bread, junk, chocolate, and just eat more fruit), it wasn't anything dramatic, but 3 weeks later (21st) I noticed that I've been gaining every week, reaching the highest weight I've ever recorded/seen. So I decided not to care anymore and eat whatever I wanted like I used to, and 1 week later measured 7 pounds less back to normal.....suck it. fatso.

Edit : I write this as I drink a big glass of milk and protein mmmmmm, tasty!
Going to start a new thread on these types of issues but regarding the 7 pounds you realize that it is water weight right?
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Old 01-30-13, 08:13 AM   #955
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Nice.

Last night was 60 min of over-under with 3X3 min thrown in at the end. The final 3 min saw an avg HR of 188 which surprised me... in the past I've been on the brink of passing out north of 190. Maybe dehydration? Either way it felt good to push that hard and not want to quit.
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Old 01-30-13, 08:22 AM   #956
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Coming off rest week, did first 2x20s yesterday. 90 minutes total--warmup then 10 @ 80%. Then 2x20 @ 90%.

When it was done, I didn't want to ride my bike again.
First 2x20s ever?

2x20 @ 90% is easy peasy man! Try 3x20 @ 100%! Then you really hate your bike!
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Old 01-30-13, 08:55 AM   #957
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yesterday: 1hr 2x20
today 1 hr 2x20

doing these by heartrate really makes me miss my powertap.. no idea if i'm hitting the right numbers but i'm pretty spent afterwards so hopefully that means i'm doing something right!
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Old 01-30-13, 09:12 AM   #958
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Rest week this week - yay, I needed it! 15 minutes easy ride yesterday to get blood flowing in the legs. Chased cars this morning on my commute to work. 1 hour on tap for tonight.
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Old 01-30-13, 09:30 AM   #959
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1 hour on the rollers this morning. Commercial intervals watching Sportscenter. I have no idea what I'm doing but I figure the "ride lots" is better than nothing. I need to read more.....
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Old 01-30-13, 09:34 AM   #960
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1 hour on the rollers this morning. Commercial intervals watching Sportscenter. I have no idea what I'm doing but I figure the "ride lots" is better than nothing. I need to read more.....
+111111111111111
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Old 01-30-13, 12:14 PM   #961
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2x20s : 10 min easy, 5x15sec all out effort with 45sec recovery, 5 min easy, then 2x20" @ 85% with 5 min rest inbetween....ouch! I hate my bike now.

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Going to start a new thread on these types of issues but regarding the 7 pounds you realize that it is water weight right?
Absolutely not, no. I know nothing about nutrition stuff..

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First 2x20s ever?

2x20 @ 90% is easy peasy man! Try 3x20 @ 100%! Then you really hate your bike!
My 2x20s today for, same as laserfj..first time ever and after rest week, was brutal. I felt like I was going to die, for the second interval I couldn't even hit the cadence I needed except for the last 5 min. I was 8-10rpm below for the first 15min.
Without a power meter how could you do these? Because I could do it by effort but than I wouldn't be hitting my actual % of FTP needed. I pick a speed and find a cadence that matches, then try to keep that cadence the whole time, do you think that works or am I doing something wrong here?
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Old 01-30-13, 12:18 PM   #962
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i've been hitting my target wattage for my sleepign intervals all day. I hate the flu. I'm dying, and trying to studying for a couple of tests.
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Old 01-30-13, 12:40 PM   #963
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2x20s : 10 min easy, 5x15sec all out effort with 45sec recovery, 5 min easy, then 2x20" @ 85% with 5 min rest inbetween....ouch! I hate my bike now.



Absolutely not, no. I know nothing about nutrition stuff..



My 2x20s today for, same as laserfj..first time ever and after rest week, was brutal. I felt like I was going to die, for the second interval I couldn't even hit the cadence I needed except for the last 5 min. I was 8-10rpm below for the first 15min.
Without a power meter how could you do these? Because I could do it by effort but than I wouldn't be hitting my actual % of FTP needed. I pick a speed and find a cadence that matches, then try to keep that cadence the whole time, do you think that works or am I doing something wrong here?
If you are picking a speed and cadence your power is likely all over the place. What do you mean by saying at 85% if you don't have power?

The best way to do intervals without power is likely by heart rate. Which will still be off, but you can kind of sort of rough it. Training with power comes in real handy for threshold intervals. Shorter intervals can be done on rpe, but for those 20min or longer intervals it really comes in handy
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Old 01-30-13, 12:50 PM   #964
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First 2x20s ever?

2x20 @ 90% is easy peasy man! Try 3x20 @ 100%! Then you really hate your bike!
Yeah the first ever.

I'm just a beginner, so lots of what I'm learning right now is how to feel uncomfortable on the bike and keep going. Even though I feel like it's kinda hard now, I'm sure I'll look back on this in a couple years and laugh at the fact that a 2x20 was hard.

I think I have as much (if not more) room to improve on my ability to push through discomfort as on my fitness.
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Old 01-30-13, 12:55 PM   #965
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Also, powertap was reading a little lower on the 2nd interval. This has happened to me a couple of times--anyone else experienced this?

At the same cadence and gear, it was reading about 3% lower. First I thought maybe it's because the PT hub was hotter? Or maybe the rollers heated up or the band that connects heated up and the resistance might have decreased?

I'm riding on rollers in a hallway, don't think there was a big change in air temperature (I'm next to the thermostat so I can glance over and see the reading--didn't change more than 1 degree).
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Old 01-30-13, 12:56 PM   #966
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Good couple of taper days for me. Legs feel great. Lungs too. The jump appears to be there, fangs included. Did some strava sniping with success.

Tomorrow is off day, Friday for fun, race Saturday, first time I've had form since 2011.
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Old 01-30-13, 12:58 PM   #967
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unlike trainers (where resitance normally increases when they are warmed up) rollers' lose some resistance after being ridden for a bit. No clue if this is worth the 3%, but i notice that i generally need to shift down a gear about 30-40 minutes into a roller workout to keep a constant power.
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Old 01-30-13, 12:58 PM   #968
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Good couple of taper days for me. Legs feel great. Lungs too. The jump appears to be there, fangs included. Did some strava sniping with success.

Tomorrow is off day, Friday for fun, race Saturday, first time I've had form since 2011.
Me likes the fangs.
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Old 01-30-13, 01:08 PM   #969
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Took the long way in to work today (1:30 instead of 20mins), did some climbing with a backpack on.
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Old 01-30-13, 01:57 PM   #970
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If you are picking a speed and cadence your power is likely all over the place. What do you mean by saying at 85% if you don't have power?

The best way to do intervals without power is likely by heart rate. Which will still be off, but you can kind of sort of rough it. Training with power comes in real handy for threshold intervals. Shorter intervals can be done on rpe, but for those 20min or longer intervals it really comes in handy
Really?? I thought that if you go 30km/h at 90 cadence, and putting out 280 watts for example at the start of 20 min. And then 15 min later, you're still doing 30km/h at 90 cadence, would you not still be putting out 280 watts?? I did a FTP test at the start of the year, and so my coach tells me to ride at 85% of FTP. So I try to calculate that into speed but there are way to many variables, such as: my FTP test was on a computrainer at 2% grade, my indoor training is a fluid cycleops (i think) and can not simulate grade, it also has different resistance I'm pretty sure. And so trying to calculate this all into speed can be quite difficult.

Correct me if I'm wrong, but if you do, again, 30km/h at 90 rpm, and putting out 280 watts, and then try an hour later when you're really tired, would it require more watts/effort than at the start of your ride to just put out the same power/speed/cadence? Assume on a trainer or outside with no wind, consistent 0% grade, and same gear throughout. If this is true than I've been really doing my workouts wrong! It also may explain why I felt the way I did during my first and only FTP test. I think my trainer has an increased resistance also because when I go outside to ride, it feels way easier to go a certain speed than it does indoors.

..I need to get a PM but they cost a lot! Plus I just got an garmin 500, rollers and probably wheels soon..imma go broke. Can anyone tell me why power meters cost soo much money? Are they made with gold or something?
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Old 01-30-13, 02:18 PM   #971
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unlike trainers (where resitance normally increases when they are warmed up) rollers' lose some resistance after being ridden for a bit. No clue if this is worth the 3%, but i notice that i generally need to shift down a gear about 30-40 minutes into a roller workout to keep a constant power.
Thanks--that confirms my suspicions. I'm pretty weak, so 3% for me is a small number of watts, so it seems reasonable it could occur.

Anyway, I feel better knowing that others have experienced this.

I always felt like I was losing my mind. Felt like I was going as hard, doing the right cadence (according to the previous interval), but the garmin is giving me the death beep, telling me to pick it up a bit.
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Old 01-30-13, 02:41 PM   #972
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Thanks--that confirms my suspicions. I'm pretty weak, so 3% for me is a small number of watts, so it seems reasonable it could occur.

Anyway, I feel better knowing that others have experienced this.

I always felt like I was losing my mind. Felt like I was going as hard, doing the right cadence (according to the previous interval), but the garmin is giving me the death beep, telling me to pick it up a bit.
+1 all the way. You are not alone. From my 2 rides experience outdoors this year after the trainer for 3+ months, it pays once you ride outdoors, for me it felt like I could go 2km/h faster with barely any more effort whereas on the trainer it's 2km/h less with double the effort.
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Old 01-30-13, 05:25 PM   #973
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Lunchtime 2x20'. Actually 1x20' and a 1x24' just because I was feeling good and where I happened to be on the road made it convenient to just keep pushing until I hit the stoplight at the edge of town.
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Old 01-30-13, 07:36 PM   #974
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1.3 hour easy commute, i.e. FAIL. I think I need to back off a bit: new relationship, longer work hours lately = stress!
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Old 01-30-13, 07:59 PM   #975
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60 minutes on rollers with 20 @ 100%
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