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Old 11-03-20, 01:03 PM
  #51  
Atlas Shrugged
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Originally Posted by Barry2 View Post
11/02/2020
It's been a full month since my last blog comments.
The "Metric Century" turned into a 37 miler due to a wrong turn.
Hey I still had fun, but I do think the course could have been better marked.
I'll try again next year and see if I can find a different spot to goof and go the wrong way.

The coaching has proven to be quite educational over the first month.
I riding more outdoors than before, making me and my mental health far happier.
I'm doing lots-o-endurance rides limited by Heart Rate and Power.
Basically establishing and documenting a base fitness level.
This is a more low tech and flexible approach than the prior electronic training plans and ERG mode rides.
Not sure what strength training will look like yet, but I see it starting to creep in a little on the plan for month two.

I'll be honest, I thought I had a reasonable base of fitness and I'm eager to begin seeing results in the strength dept.
But this is apparently a proven process and patience is required. OK, no point in paying for a coach and not doing as asked.

Fingers crossed.

Barry
A great contribution to BF, Thank You.

I have recently purchased Kickr Bike and really enjoy it. Pricey yes but you get what you pay for.
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Old 11-03-20, 01:58 PM
  #52  
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TL;DR but I'm glad your enjoying it.

Thanks for letting me know. It gets lonely in here at the bottom of the forums listing. 8-)

Barry
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Old 11-03-20, 04:13 PM
  #53  
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11/03/2020
Just completed my 3rd Lactate Threshold (LT) Test (Bloodless).
This is the magic number where if you less work than this, the body does not suffer from a buildup of Lactate acid.
Go above this workload and you will suffer an increasing build of lactate acid. Surprise there is a Wiki on this

So am I seeing a performance increase after all this trolling on my bike subjected to some extremely achievable Heart Rate (HR) and power (W) limitations.
It's been tough to stick to the limitations imposed. After all, I'd become used to ERG training plans at power levels I just couldn't regularly complete.
Add to that, prior outdoor rides at extremely high exertion levels and surely, all this trolling around can't really be having any effect, can it?

Turns out if you mix HR, Watts, Time, and some graph paper - you get some interesting results.

09/30/2020 at 127bpm I could achieve 115W (LT Test virgin, I think I was nervous ! )
10/07/2020 at 137bpm I could achieve 130W
11/03/202 at 137bpm I could achieve 137W

So after 1 month endurance training (trolling around) I'm now able to output an additional 7W without lactate build up and at the same 137bpm.
Intervals.icu even sent me a congratulations email today on my (1W) eFTP increase, that was the last thing I expected.
Spoiler
 


So yes... I am able to see a performance increase over the last month and that's just endurance training without much in the way of strength training.

SUMMARY
One month into coaching and building an endurance baseline and I can already see some improvement.
Very unexpected and I'm enthused to move into month two.

Barry

Last edited by Barry2; 11-03-20 at 05:50 PM.
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Old 11-09-20, 09:25 PM
  #54  
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Just when you think you know whats going on!

11/09/2020
Here is something different... A book review (of sorts)

So for most of this cluster year 2020, I've been charging around. Trying to to PB on my regular 20 mile circuit and get fitter/faster.
My weight has been creeping up during this time from 200 to 207 lb. Not a drastic change, so OK I'll live with it.

Then came Coach. Now coach stops all of this rushing about at 152+ bpm heart rate and 120-130W averages and Coach says.....
"You shall not exceed 137bpm or 150W absolute max, even climbing hills." Eh!.... OK!

So for the last 4-5 weeks I've trolling around and have a generally relaxed time.
But wondering just all of this lollygagging is doing for me.
But, I'm paying the man to tell me just what to do, and so I'm going to get my moneys worth and do it.

Now it gets weird. I've lost 5 pounds in the last 4 weeks.
And where I was creating ~80W at137bpm, now at the same 137bpm I'm closer to 100W (These are road bike numbers and lower than testing, I don't know why)

So being that i'm edumacated, I gots me an book.

Power Meter Handbook by Joe Friel. Velopress
Turns out if you train below your Lactate Threshold your body can burn fat. If you go gangbusters all over the place, not so much.
I also had no idea all the info hidden in the Power Meter data I was missing.

Although technical in spots, Joe's writing style tends to warn you first, then walk you through, and even brings a smile at times.
If you're running a power meter, this book is extremely educational and may change the way you choose to train.

For me, I don't expect to replace Coach with a book, but it's nice to know that Coach and Joe seem to be on the same page.

More power and less weight, what's not to like.

Barry
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Old 11-12-20, 09:08 AM
  #55  
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Yet more reasons for trolling around.
This article is really a must read.

Originally Posted by Wattsup View Post
This guy says his athletes are getting big improvements in VO2max. It's the first time I've heard of this type of training being used for this.
https://simplifaster.com/articles/ho...le-is-vo2-max/
In summary
Article claims VO2 max increases more with high volume lower effort training than high effort training, but it does take longer.
Hey I’m going out trolling on my bike today. 🙂

Thanks @Wattsup for finding the article.

Barry
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Old 12-08-20, 12:02 AM
  #56  
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Hi Barry,

I am having the same clicking issue and just to be sure, could you please be so kind and post some picture where you applied the spray?
I am not sure to which "CLIMB" Joint you are referring to.

Thx a lot!

Originally Posted by Barry2 View Post
NOTE: DO NOT SPRAY THE BOTTOM BRACKET.. THE JOINT BETWEEN BIKE AND BASE IS THE CULPRIT. THE CLIMB JOINT.
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Old 12-08-20, 01:20 PM
  #57  
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Originally Posted by eseob View Post
Hi Barry,

I am having the same clicking issue and just to be sure, could you please be so kind and post some picture where you applied the spray?
I am not sure to which "CLIMB" Joint you are referring to.

Thx a lot!
Here you go eseob,
Wooden dowel shows where lube goes (do both sides).
I have to lay the bike on it's sides to get the lube to go flow into the correct place.
DO NOT use regular WD40
Instructions were to use "WD40 Water Resistant Silicone Lubricant"
12/08/2020 and I'm still squeak free.
I'd also check for your squeak before you lube.... Get off the bike and pull the top tube left and right. Mine took less than 10 pounds of force to duplicate the squeak with me off the bike.

All the best

Barry


Where I placed the lube per Wahoo instructions. DO NOT use regular WD40... Instruction state to use "WD40 Water Resistant Silicone Lubricant"
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Old 12-09-20, 11:31 PM
  #58  
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Hi Barry,

thx a lot for the picture!! I can reproduce the squeak when pulling the top tube.
This is actually already the second bike as it was worse on my first and now the clicking only appears when raising the power during shifting or beginning of a climb, etc.
I hope I do not have to send this bike back again so I am hoping that this will fix the issue

Thx!
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Old 01-29-21, 11:44 AM
  #59  
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Training, and what's the hold up ?

01/28/2021

I've not forgotten about this blog, I've been a bit busy....

FIRST A RECAP
March 2019 - As a sedentary diabetic with a terrible A1c I was placed on Trulicity, got great numbers and started to lose weight
October 2019 - Weight loss had stopped. I needed to do something to help it along.... cycling.

April 2020 - FTP has been increasing over the last 6 months.
June 2020 - FTP has been frozen since May, I've decided to start a training plan using FulGaz and my Kickr Bike.
September 2020 - With FulGaz self-guided intervals having limited effect I have to determine what I'm doing wrong. My FTP remains frozen & ~100w low.

October 2020 - I hired a profession cycling coach.
November 2020 - Seeing increases with the coach, but still I remain low on power. Endurance is increasing.
December 2020 - Much of the same. Coaching plan increases in intensity, but I'm not really getting faster.

JANUARY 2021 - Still nothing much happening. 1st wk in January LT test is still showing the same weird results graph and I'm still not going anywhere fast.

FRANK CONVERSATION
Heart to Heart with the coach.... "What's going on? Am I just a wimp on a bike?" reply came back "you are not responding to training as expected"
Coach dug deep and found the following, WAY TO GO COACH !

MY DEAL WITH THE DEVIL
Turns out that my diabetic miracle drug, Trulicity, has been apparently suppressing the glycogen in my muscles.
If you live a sedentary life and don't really use the muscles, it matters not.
But if you are training on a bike... well, that'll be quite the issue.
I got my Dr. Endo's blessing to come off the drug, I continue training for the four weeks Trulicity takes to leave my system, and......

5,4,3,2,1 Houston We have lift off. 4th wk January test shows marked increase in Lactic Threshold.
No FTP increase, that will come from further training. But my prior rides are faster and easier to the point I can feel it.

Only bad news is that Coach has wound back my training plan a couple of months.
Oh well, you can't have your cake & eat it.... oops Diabetic, no cake for me !

Barry

New on the road bike numbers.... 110-120W @ 137bpm HR

02/17/21 update: 120-130w @131bpm, & still getting better.

Last edited by Barry2; 02-17-21 at 10:41 PM.
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Old 02-13-21, 11:33 AM
  #60  
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KICKR Bike - broke Error Code 17

I took delivery of my Wahoo KICKR Bike yesterday - set it up, and all seemed fine.

Until this morning when I connected to Zwift and started a group ride. About 3 minutes into the ride, I lost all functionality on the KICKR Bike and received an ER 17 on the display.

After reseting it by removing the power, the same pattern continuedI ramped up the power and then the bike stopped functioning, and received the error.

Does anyone know what Wahoos error codes mean?

I have a suspicion that something in the resistance system is reaching a High Temp cut out - as there is a slight smell of electrical burn. However that may just be the newness of the unit. Reaching the problem also seems to be load related - ie i only reach the problem when power output is sustained over 180W for 3-5 min.

Any help would be appreciated.

I have initiated a Ticket with Wahoo for service.

Paul
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Old 02-13-21, 12:42 PM
  #61  
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Is the bike in a cold room or garage?
There is an issue with the power supply. If it is cold when you start to ride. As you ride it will heat up an trip a thermal over load on the power supply.
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Old 02-13-21, 12:51 PM
  #62  
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Thanks for replying. No - the kickr bike is in my office - which is controlled at 72F.

I'll check the Power Supply - but all appears normal with it. Green light is on, and continuously lit.

Paul
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Old 02-14-21, 10:06 AM
  #63  
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I believe there is a cooling fan inside the rear of the bike. I can on occasion hear mine running.
My bike is indoors, located it a small bedroom.
I have never experienced a smell or error code from the bike.

The good news.... Wahoo support has been awesome!

Please do keep us informed

Barry
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