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Old 03-29-08, 07:59 PM   #1
ModoVincere
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I need to get in shape

So, I'm going to start this thread and post in it every day or two with my workout and diet information.
Perhaps by doing this, It will make me feel more accountable and help keep me on the right path.
Basic goal is to drop 10 lbs over the next 7 weeks. I'd also like to try to avg. 240 watts on the trainer over the Col de Perysourde course (its a Real Axiom Trainer).

Tonights workout was 42 minutes and an avg wattage around 200. I did not finish the course to get the complete data. But it was a fairly good workout.
Yesterday's workout was the Col de Perysourde and it took about 41 minutes at 225 watts avg.

As this progresses, I welcome any tips and advice.
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Old 03-29-08, 11:25 PM   #2
Nickel
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Do you know your Caloric intake? You will have to have at least three weeks in the hole about 7000Cal (assuming 1lb fat == 3500Cal). Are you planning on using calipers in order to distinguish fat loss from water loss? Is there a reason it has to be in 7 weeks?
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Old 03-30-08, 10:24 AM   #3
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Originally Posted by Nickel View Post
Do you know your Caloric intake? You will have to have at least three weeks in the hole about 7000Cal (assuming 1lb fat == 3500Cal). Are you planning on using calipers in order to distinguish fat loss from water loss? Is there a reason it has to be in 7 weeks?
I have a scale that measure BF% via electrical impedence....and 7 weeks is a trip to Puerto Rico, which is the main reason I'm trying to lose fat.
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Old 03-31-08, 04:56 PM   #4
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You might find info in this thread: http://bikeforums.net/showthread.php?t=399097
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Old 04-13-08, 04:11 PM   #5
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ok...tax season is now over for me, have finished the last clients tax return and all I have to do now is make a backup of all the files and I can get back to this. Oh, yeah, two rounds of antibiotics to get rid of a sinus infection too....so, I really have not done much in the way of exercise/training over the last few weeks.

Today, I rode 12.5km on the trainer using the Mt. Ventoux course. Someday I'll actually ride the entire 21km, but that's all I had time for today. Can only estimate the data since the trainer will only save and summarize a ride if you complete the course, but I'd say avg. wattage was about 230 watts and time on the trainer was 50 minutes. Est. calories burned about 700.
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Old 04-13-08, 04:52 PM   #6
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Do the MAP test on your trainer.
http://www.cyclecoach.com/pageID-news-Test_yourself.htm
Calculate your zones
http://www.cyclecoach.com/pageID-dow..._MAP_zones.htm
Then do one set each of zone 3 and zone 5 intervals per week.
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