Search: Posts Made By: CdCf
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11-02-15, 05:43 AM
Replies: 2
Views: 1,880
Posted By CdCf

Well, I disagree. Note also that I never wrote...

Well, I disagree. Note also that I never wrote "VO2max", just VO2 (you can get a lot of valuable data at low and medium intensities as well). Frequent testing is very effective for evaluation of...
10-30-15, 02:47 AM
Replies: 2
Views: 1,880
Posted By CdCf

Cheapest VO2 test equipment?

A lot of fitness/health testing equipment has become quite cheap in the recent years. I'm wondering just how cheaply I can find a proper VO2 testing unit, for home use.
By that, I mean one where the...
03-31-15, 03:24 PM
Replies: 15
Views: 4,926
Posted By CdCf

Rule of thumb: A normal max heart rate is 190 +/-...

Rule of thumb: A normal max heart rate is 190 +/- 25, no matter what your age is. Even if you're outside of that, it's probably still ok, you're just unusual.
03-26-15, 04:45 PM
Replies: 5
Views: 1,111
Posted By CdCf

1. Of course I meant 8.0, not 80! I just read off...

1. Of course I meant 8.0, not 80! I just read off the diagram and forgot to divide by ten before I typed... :)

2. I don't think there were any errors in the lactate test results. The curve...
03-17-15, 02:19 PM
Replies: 5
Views: 1,111
Posted By CdCf

Ramp test with lactate, strange result

I've paid for several professional lactate tests (ramp tests) over the years, but I decided earlier this year that with lactate meters being as cheap as they are now, I should get one and do my own...
09-22-14, 08:11 AM
Replies: 24
Views: 7,544
Posted By CdCf

The course was really flat. The turn-around point...

The course was really flat. The turn-around point (15 km out) was 20 m (~65 ft) higher than the start/finish, with a near-constant incline along the way. That's a 0.13 % grade!
Straight, wide road,...
09-22-14, 01:35 AM
Replies: 24
Views: 7,544
Posted By CdCf

Here's an update with results. I've had a...

Here's an update with results.


I've had a good season. My main focus has been time trials, and I've become significantly faster this year. The only negative thing is that I haven't been able to...
02-09-14, 06:02 AM
Replies: 0
Views: 457
Posted By CdCf

Poor correlation between threshold HR and threshold power relative to max - why?

One of my friends recently had a VO2 max test done and her max power (ramp test) ended up at 290 W. Her max HR is right at 200. She has a comparatively high threshold HR relative to her max, at ~183,...
12-17-13, 01:19 AM
Replies: 12
Views: 751
Posted By CdCf

Time, power (not averaged), heart rate, cadence,...

Time, power (not averaged), heart rate, cadence, time of day.
The averaged power displays confuse more than they help. They introduce a lag that makes me overcompensate constantly, causing my true...
12-15-13, 04:08 AM
Replies: 24
Views: 7,544
Posted By CdCf

I was aiming for a 2x20 at 300+ W on Wed, but I...

I was aiming for a 2x20 at 300+ W on Wed, but I had had two days of feeling a bit... off, so it ended up as a single 20-minute interval. But I averaged 306 W without burning myself out completely, so...
12-09-13, 03:00 PM
Replies: 24
Views: 7,544
Posted By CdCf

I think I can rate my 40-minute effort the other...

I think I can rate my 40-minute effort the other day as a test of sorts. I could surely have gone on for another 20 minutes, so 285 W is probably just below my one-hour max power at this stage.

I...
12-09-13, 02:47 PM
Replies: 24
Views: 7,544
Posted By CdCf

In my case, it was a mere 370 W. And I mixed up...

In my case, it was a mere 370 W. And I mixed up the years. 5.7 W/kg was last year, when I weighed less (my weight then was that much lower that the power was lower too, around 365 W). I couldn't get...
12-05-13, 03:09 PM
Replies: 24
Views: 7,544
Posted By CdCf

But I do the 4x4 intervals once a week, and...

But I do the 4x4 intervals once a week, and they're pretty much the same as 3-minute intervals (these go to 4! ;) ). I keep a bucket by the side, and I've had to use it a few times...

My forte...
12-05-13, 10:18 AM
Replies: 24
Views: 7,544
Posted By CdCf

Training zones/levels with numbers are like Greek...

Training zones/levels with numbers are like Greek to me and most people around this part of the world. We use words that indicate purpose/type instead, like "recovery", "easy distance", "fast...
12-04-13, 05:59 PM
Replies: 24
Views: 7,544
Posted By CdCf

I normally warm up for 15-20 minutes, but this...

I normally warm up for 15-20 minutes, but this time a friend was coming over and I had very little time.
12-04-13, 04:06 PM
Replies: 24
Views: 7,544
Posted By CdCf

Something is happening. The numbers don't seem to...

Something is happening. The numbers don't seem to indicate that I'm getting stronger. Heart rates still follow much the same ∆bpm/min for a given power level as before. But the mental fatigue during...
11-21-13, 04:42 PM
Replies: 24
Views: 7,544
Posted By CdCf

I do all my strength training on two or three gym...

I do all my strength training on two or three gym sessions a week. One for core/back/butt/hamstrings. One for legs. One for upper body (chest, shoulders, arms, upper back). If I get off the bike in...
11-20-13, 05:48 PM
Replies: 24
Views: 7,544
Posted By CdCf

I do all my winter intervals (wintervals? :D and...

I do all my winter intervals (wintervals? :D and yes, I know that word has negative connotations in the UK) on my Monark 828E ergometer cycle. Very sturdy and accurate. No outside interval training...
11-07-13, 05:19 PM
Replies: 24
Views: 7,544
Posted By CdCf

What is a reasonable FTP goal for me?

It's literally been years since I last posted here, but this is a question I want to take to this forum, simply because of the sheer number of active forumites!

A detailed background story to...
Forum: Road Cycling
07-16-12, 04:29 PM
Replies: 55
Views: 4,784
Posted By CdCf

Hmm, we're all different. I ride a 53/39, 11-25...

Hmm, we're all different. I ride a 53/39, 11-25 setup and I often find myself wanting a taller gear than 53-11 on fast sections or long downhill segments. I'm hoping for a change to 10T as the...
08-06-11, 02:46 PM
Replies: 11
Views: 534
Posted By CdCf

Well, if it's an exceptionally windy day, I could...

Well, if it's an exceptionally windy day, I could just swap out the front wheel for my 7850-C24. My intent is to use them on a TT/tri bike that I'm going to buy for next year.
08-06-11, 12:17 PM
Replies: 11
Views: 534
Posted By CdCf

Hadn't even heard of four of those! The SRAMs...

Hadn't even heard of four of those! The SRAMs seem to be available over here at about the same price as the Mavics. Even the deeper-rimmed S80, which I think I'd prefer.

Thanks! :D
08-05-11, 09:45 AM
Replies: 11
Views: 534
Posted By CdCf

1. There is no other wheel, at least not remotely...

1. There is no other wheel, at least not remotely within the same price range (there is a Zipp model, at more than twice the cost), that has the same set of specifications, i.e. aluminium braking...
08-05-11, 04:42 AM
Replies: 11
Views: 534
Posted By CdCf

Mavic Cosmic Carbone aero improvement method?

I don't own any Cosmic Carbones yet, but I plan to buy a set later this year or early next.

Last week, I took a closer look at them in a local bike shop, and I noticed that the spoke holes in the...
Forum: Triathlon
04-26-11, 12:53 PM
Replies: 13
Views: 948
Posted By CdCf

That was slightly lower than I had thought. Well,...

That was slightly lower than I had thought. Well, my own guess would've been around 75 %, so I suppose it's at the high end of the range.

I'll probably get that book at some point, but I have a...
Forum: Triathlon
04-15-11, 04:07 AM
Replies: 13
Views: 948
Posted By CdCf

Estimates of maximal power for long durations based on FTP?

(A short note first: I'm not a triathlete and since I hate cold water and my only swimming style is head-above-the-water breaststroke, I don't plan on becoming one either, except perhaps as part of a...
12-17-10, 04:25 AM
Replies: 54
Views: 2,091
Posted By CdCf

I just spit out to the side, or away from anyone...

I just spit out to the side, or away from anyone else in the vicinity. Once, though, I had just completed an interval and was winding down, and blew out a big one, then looked down to find a 'bent...
12-13-10, 02:59 AM
Replies: 2
Views: 395
Posted By CdCf

I use average power times four to get kcal, for a...

I use average power times four to get kcal, for a full hour.

200 W avg would then mean 800 kcal for an hour, or 200 kcal for 15 minutes.

This gives you a ballpark figure, and is based on an...
12-08-10, 04:31 PM
Replies: 20
Views: 4,862
Posted By CdCf

BTW, this is the ergometer I train on (not mine...

BTW, this is the ergometer I train on (not mine in the vid, of course):

http://www.youtube.com/watch?v=rqUncx8IIhU
12-08-10, 03:57 PM
Replies: 20
Views: 4,862
Posted By CdCf

I do low-cadence intervals as well. Typically...

I do low-cadence intervals as well. Typically 10-15 minutes or so, at threshold power, but at around 45-55 rpm instead of my usual 90 rpm. Often followed by a slightly shorter high-cadence (115-125...
12-08-10, 03:11 PM
Replies: 20
Views: 4,862
Posted By CdCf

I have to correct myself here. I remembered...

I have to correct myself here. I remembered incorrectly. I did the hour at 240 W, which is about 10-15 W below my current estimated 1-hour threshold power. I wasn't really very tired during or after,...
12-08-10, 03:05 PM
Replies: 20
Views: 4,862
Posted By CdCf

My HR stays "flat" to a much higher degree, much...

My HR stays "flat" to a much higher degree, much like you describe, during intervals outside. I suspect that cooling is a major factor. I do have a massive fan blowing straight at my upper body, just...
12-08-10, 01:28 PM
Replies: 20
Views: 4,862
Posted By CdCf

Correct! I don't expect to "use" my fitness until...

Correct! I don't expect to "use" my fitness until late March or early April next year. This is pretty much base training for me.



http://img227.imageshack.us/img227/7333/picture324.png

The...
12-06-10, 11:34 PM
Replies: 20
Views: 4,862
Posted By CdCf

My threshold HR has been essentially the same for...

My threshold HR has been essentially the same for the three tests, but the threshold power has varied widely (a range of almost 50 W). My assumption is therefore that the threshold HR, for me and for...
12-06-10, 03:27 PM
Replies: 20
Views: 4,862
Posted By CdCf

That's the very definition of threshold - the...

That's the very definition of threshold - the level at which lactate production exceeds lactate removal.



I never mentioned 4 mmol/L, did I? In fact, mine was estimated to be between 4.5 and 5....
12-06-10, 06:45 AM
Replies: 20
Views: 4,862
Posted By CdCf

I'm not using HR alone. I train on an ergometer...

I'm not using HR alone. I train on an ergometer bike, so the power stays constant throughout. Threshold in this case is estimated OBLA, based on the shape of the lactate curve.
12-05-10, 03:57 PM
Replies: 36
Views: 5,782
Posted By CdCf

I was a serious caffeine addict, without even...

I was a serious caffeine addict, without even knowing it, in my early teens. I consumed large amounts of caffeinated soda, yet I never made the connection to my roughly twice-weekly migraine attacks....
12-05-10, 03:40 PM
Replies: 20
Views: 4,862
Posted By CdCf

Going too hard on my 2x20 intervals?

Some sources claim that you shouldn't reach your threshold heart rate until the last few minutes of intervals like these, yet I am at my threshold HR about 13-15 minutes in, and 8-10 bpm over by the...
Forum: Recumbent
07-08-10, 02:29 PM
Replies: 10
Views: 2,522
Posted By CdCf

Here's a rough idea of the general layout and...

Here's a rough idea of the general layout and shape:

http://img641.imageshack.us/img641/3144/velomobile1.jpg
Forum: Recumbent
07-07-10, 10:18 PM
Replies: 10
Views: 2,522
Posted By CdCf

We only have warm weather about 3-4 months a...

We only have warm weather about 3-4 months a year... :D
Forum: Recumbent
07-07-10, 09:31 AM
Replies: 10
Views: 2,522
Posted By CdCf

Yeah, but I want to be able to get decent tyres...

Yeah, but I want to be able to get decent tyres (only possible with 559 and 622 wheels here), and I'm certain I can build very strong 559 wheels. I also want a fairly high ground clearance, at least...
Forum: Recumbent
07-06-10, 02:51 PM
Replies: 10
Views: 2,522
Posted By CdCf

Velomobile dreams...

I have a dream... :D

For quite some time now, I've had a strong desire to move into the realm of recumbents. For many reasons.

As soon as I have the financial means and a place to build and...
05-27-10, 04:19 PM
Replies: 44
Views: 2,976
Posted By CdCf

Haha! Not really. The bowls, glasses and cups, as...

Haha! Not really. The bowls, glasses and cups, as well as the bread rolls, are always very small. So what I listed there is probably not more than 400-450 kcal, typically.
05-27-10, 03:49 PM
Replies: 44
Views: 2,976
Posted By CdCf

I always eat breakfast, unless I have a longer...

I always eat breakfast, unless I have a longer ride early in the day, then I eat afterwards (or later during the ride).
My regular breakfast is a huge mug of gruel (which has far better connotations...
04-20-10, 12:04 AM
Replies: 22
Views: 1,463
Posted By CdCf

Ok, they're useless for absolute body fat. But...

Ok, they're useless for absolute body fat. But they do work very well for tracking changes, at least in my experience. During a weight loss episode two years ago, I tracked my body fat using several...
04-19-10, 03:23 PM
Replies: 22
Views: 1,463
Posted By CdCf

No, they're not. At least mine is very consistent...

No, they're not. At least mine is very consistent when it comes to changes. But they are useless for absolute body fat percentages, unless you're totally clueless and only want a very rough estimate...
04-14-10, 07:41 AM
Replies: 22
Views: 1,463
Posted By CdCf

Tanita scales (I have one myself!) are fairly...

Tanita scales (I have one myself!) are fairly accurate when it comes to relative changes in fat percentage, however they are quite unreliable when it comes to absolute body fat percentages. That is,...
04-14-10, 04:03 AM
Replies: 22
Views: 1,463
Posted By CdCf

It's more important that we have a certain AMOUNT...

It's more important that we have a certain AMOUNT of body fat, than a certain percentage. If you're 5'10" and 178 lbs, with 10 % body fat, that's ~18 lbs of fat. I'm usually at around 135-140 lbs...
02-23-10, 03:56 PM
Replies: 40
Views: 1,759
Posted By CdCf

It could just as well be that people who exercise...

It could just as well be that people who exercise a lot have a better knowledge of their own bodies, and notice small changes more easily, and/or are better at understanding that the pain/problem is...
01-28-10, 11:18 AM
Replies: 40
Views: 1,759
Posted By CdCf

Are you seriously suggesting that 2000 people...

Are you seriously suggesting that 2000 people passing through Heathrow airport die from DVT every year? That's an insanely high number! If that were true, I think the civil aviation authorities would...
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