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Search: Posts Made By: Ric Stern
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Forum: Training & Nutrition
03-25-24, 12:25 PM
Replies: 12
Views: 986
Posted By Ric Stern

as MoAlpha has said it's about creating an energy...

as MoAlpha has said it's about creating an energy deficit and fitting that within your chosen food belief structure. In that regard it's pretty easy. I work with a few people for weight management...
Forum: Training & Nutrition
02-26-24, 01:19 PM
Replies: 25
Views: 1,091
Posted By Ric Stern

First off congrats on getting on the bike,...

First off congrats on getting on the bike, building fitness, and improving your health. Nice work.

220 - age has a reasonable sized error to it. Robert Chung will correct, but off the top of my...
Forum: Training & Nutrition
02-23-24, 03:20 AM
Replies: 18
Views: 1,023
Posted By Ric Stern

I prioritise my cycling - so do that first, then...

I prioritise my cycling - so do that first, then later in the day do weights. I'm in the gym 3x's/week in the off-season and 1 or 2 / week in the race season. I did 30 to 35 road races last year and...
Forum: Training & Nutrition
02-12-24, 04:15 AM
Replies: 38
Views: 2,146
Posted By Ric Stern

i'd avoid erg and workout mode like the plague....

i'd avoid erg and workout mode like the plague....
Forum: Training & Nutrition
02-12-24, 02:34 AM
Replies: 38
Views: 2,146
Posted By Ric Stern

FWIW, i find it's an adaptation process. My...

FWIW, i find it's an adaptation process. My training goes like this:
spring 50:50 indoors/outdoors
summer tails right off indoors and is all mainly outdoors
autumn 50:50
winter 95:5...
Forum: Training & Nutrition
02-11-24, 03:24 PM
Replies: 11
Views: 555
Posted By Ric Stern

gawd, i was youngish then. Thanks Robert. ...

gawd, i was youngish then. Thanks Robert.

It was weird, i started collecting power data in 1994 (i was 25 then) but wasn't overly sure what exactly it meant. I turned up to Uni (to do a degree in...
Forum: Training & Nutrition
02-11-24, 02:50 PM
Replies: 11
Views: 555
Posted By Ric Stern

The original poster should use a 25 W/min ramp...

The original poster should use a 25 W/min ramp rate. And, if possible split this further, e.g., 5 W every 12-secs. You should start the test at very low power (most people less than 100 W), and keep...
Forum: Training & Nutrition
02-05-24, 10:10 AM
Replies: 51
Views: 2,194
Posted By Ric Stern

With all the athletes i work with, it's low reps...

With all the athletes i work with, it's low reps and high weights in the gym. obviously, if you've never lifted before you don't want to start that way because the likelihood is you'll injure...
Forum: Training & Nutrition
01-31-24, 01:34 PM
Replies: 51
Views: 2,194
Posted By Ric Stern

as far as i'm aware, the concept of protein...

as far as i'm aware, the concept of protein consumption post exercise, being able to 'last' a long time (i.e., if you consume more than X grams it gets excreted out - which is incorrect) has been...
Forum: Training & Nutrition
01-18-24, 03:21 AM
Replies: 14
Views: 761
Posted By Ric Stern

i don't think there's a suitable way to include...

i don't think there's a suitable way to include strength work into the performance manager chart, because as robert suggested they're different things. i can't think of a suitable way to include...
Forum: Training & Nutrition
01-18-24, 02:58 AM
Replies: 14
Views: 828
Posted By Ric Stern

that suggests your FTP is about 3.3 W/kg. that's...

that suggests your FTP is about 3.3 W/kg. that's a decent enough level to do entry level cycle racing (albeit i'm not including other aspects). Some people never get to this level. some people start...
Forum: Training & Nutrition
01-17-24, 03:17 AM
Replies: 14
Views: 828
Posted By Ric Stern

you may want to state how heavy you as opposed to...

you may want to state how heavy you as opposed to your height. For example, while i don't coach anyone as tall as you, i coach someone who is 6f1 and has a mass of 69 kg. 500 W is *huge*. however,...
Forum: Training & Nutrition
01-08-24, 06:08 AM
Replies: 90
Views: 3,927
Posted By Ric Stern

if you're 'old' (e.g. >40) then you probably...

if you're 'old' (e.g. >40) then you probably should be doing year round MAP efforts...
Forum: Training & Nutrition
01-04-24, 02:32 PM
Replies: 90
Views: 3,927
Posted By Ric Stern

I understand what you're saying, it feels like...

I understand what you're saying, it feels like that for everyone (including me). As i approach some sort of max (in this case it sounds like you're just above VO2max or MAP) you can feel the blood...
Forum: Training & Nutrition
01-04-24, 09:49 AM
Replies: 90
Views: 3,927
Posted By Ric Stern

It's worth understanding that a higher rather...

It's worth understanding that a higher rather than a lower cadence is less efficient at a given power output, and that training at low cadence (for steep hills) is *ineffective* for building...
Forum: Training & Nutrition
01-04-24, 08:15 AM
Replies: 90
Views: 3,927
Posted By Ric Stern

exactly my points (see the Coyle paper). I can't...

exactly my points (see the Coyle paper). I can't recall if Jeff was involved in the study or not (i don't have the paper to hand), but JB has produced some great stuff
Forum: Training & Nutrition
01-04-24, 05:37 AM
Replies: 90
Views: 3,927
Posted By Ric Stern

Previous research (Coyle et al 1991) used force...

Previous research (Coyle et al 1991) used force instrumented pedals and they showed that better cyclists (national/international) stomped down more and pulled up less compared to less good cyclists...
Forum: Training & Nutrition
12-28-23, 11:04 AM
Replies: 82
Views: 4,485
Posted By Ric Stern

FWIW Antoine, isn't a Ms, he's a bloke.

FWIW Antoine, isn't a Ms, he's a bloke.
Forum: Training & Nutrition
12-14-23, 10:50 AM
Replies: 112
Views: 7,916
Posted By Ric Stern

I would avoid setting your macros in this way, as...

I would avoid setting your macros in this way, as percentages, as it can lead to under/over fuelling. You should set them in relation to body weight, and based off current known daily energy intake....
Forum: Training & Nutrition
12-13-23, 09:17 AM
Replies: 125
Views: 7,933
Posted By Ric Stern

The people i work with vary from those who are...

The people i work with vary from those who are uber motivated to those who are significantly less motivated. Coach/athlete check ins and chats/accountability help keep things on track, plus knowing...
Forum: Training & Nutrition
12-13-23, 07:07 AM
Replies: 125
Views: 7,933
Posted By Ric Stern

Apologies, i don't have time to read through the...

Apologies, i don't have time to read through the whole thread, so I'll explain what i do - both with the athletes i work with and for myself. However, first off just multiplying your weight (in...
Forum: Training & Nutrition
12-13-23, 05:06 AM
Replies: 16
Views: 1,169
Posted By Ric Stern

Zero offset your power meter before every ride,...

Zero offset your power meter before every ride, after allowing a few minutes for your bike/power meter to settle in the ambient temperature you'll be riding in. Note that this is different to...
Forum: Training & Nutrition
12-12-23, 11:20 AM
Replies: 112
Views: 7,916
Posted By Ric Stern

FWIW, i think i have the worlds largest data set...

FWIW, i think i have the worlds largest data set of power on a single rider (me). I started collecting power data when i was 24, and i'm now 54. I've raced every year since i was 14 y old, I've...
Forum: Training & Nutrition
12-12-23, 10:56 AM
Replies: 112
Views: 7,916
Posted By Ric Stern

Hi Robert, I don't think there is any...

Hi Robert,

I don't think there is any evidence for that, and to be honest, i advise against it. That is, when i set say intervals and give a range, i'd rather the athlete rode against whatever the...
Forum: Training & Nutrition
12-12-23, 10:43 AM
Replies: 82
Views: 4,485
Posted By Ric Stern

FWIW, strength training has been shown to...

FWIW, strength training has been shown to increase endurance cycling performance, from brief efforts of seconds through to longer efforts around an hour and potentially longer. However, for the most...
Showing results 1 to 25 of 25


 
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