GOT Fitness LOG

[Baines' left foot]

Basically people who don't train hard enough. Those who train focus on breathing, those who work out aren't out of breath so they have time for singing

Haha, I won't tell the meat head next to me that!

I usually have my iPod with me, never forgetting that again, this is unbearable!

 

[Bruce Wayne]

Do you vary your ride lengths? Or keep then around the same distances? Just wondering if you use training techniques like runners do. i.e. two medium runs, one short fast, one long etc for a runner

Just wondering how cyclist do it, and how it would vary depending on your speciality.

My main target for the year is a ride that's either climbing or descending. Of the 140km, I think less than 10km are actually flat, so most of my training is geared around keeping a strong but steady pace for an hour. That's hopefully the most I'll be climbing for in any one go, and with the lack of similar mountains in Britain, it's the best training for such events.

The weekend rides are mainly to try and replicate time in the saddle, practice feeding strategies etc. plus to enjoy getting out.

Sometimes do short intervals at higher power, but the above is the bulk of my training. Works out at around 3 sessions per week of around 53km, then a longer ride at the weekend of anywhere between 100-150km.

 

[maddison]

Haha, I won't tell the meat head next to me that!

I usually have my iPod with me, never forgetting that again, this is unbearable!

I usually find if you squat low in front of them, or out pull them on the deadlift, at a substantially lower body weight level. It just pickles their brain and they bog off. A little freak out aggression so try know you train harder also works

 

[maddison]

My main target for the year is a ride that's either climbing or descending. Of the 140km, I think less than 10km are actually flat, so most of my training is geared around keeping a strong but steady pace for an hour. That's hopefully the most I'll be climbing for in any one go, and with the lack of similar mountains in Britain, it's the best training for such events.

The weekend rides are mainly to try and replicate time in the saddle, practice feeding strategies etc. plus to enjoy getting out.

Sometimes do short intervals at higher power, but the above is the bulk of my training. Works out at around 3 sessions per week of around 53km, then a longer ride at the weekend of anywhere between 100-150km.

Interesting. Still not considering switching to fat for a fuel source?

I could do the descending part b)

 

[Bruce Wayne]

I'm no expert, but I believe the theory is that if you do slower rides over a reasonable distance with not much food then you begin to train your body to use the fat reserves we all have in abundance. Think that's the theory anyway, with much of that kind of work done over the winter, before moving onto higher intensity stuff over summer.

Can't say I've ever really trained specifically for that, but can do quite long rides now without masses of food. The ride today for instance was a good size breakfast (approx 1,000 calories), and then just water on the way round. The ride itself will have burnt around 2,500-3,000 calories I suspect.

 

[maddison]

I'm no expert, but I believe the theory is that if you do slower rides over a reasonable distance with not much food then you begin to train your body to use the fat reserves we all have in abundance. Think that's the theory anyway, with much of that kind of work done over the winter, before moving onto higher intensity stuff over summer.

Can't say I've ever really trained specifically for that, but can do quite long rides now without masses of food. The ride today for instance was a good size breakfast (approx 1,000 calories), and then just water on the way round. The ride itself will have burnt around 2,500-3,000 calories I suspect.

Not quite mate, that doesn't quite make sense. It would work in relation to improving glycogen efficiency and possibly promoting the switch over to fat burning as the race progresses. The best way to do it is to shift to a ketosis diet, then after your body has adapted re introduce carbs to replenish glycogen. You'd typically only do this in the PM though, on training days.

There's a few ways of tinkering it, but thats the gist of it.

You'll be hyper efficient at using energy expenditure based on your fitness levels, and your body weight. So it's doubtful you're burning any where near the calories the monitors are saying you're burning. that's a good thing mind, it's what a finely tuned athletes body does.

I have the Paleo diet for athletes, but only first edition. If you fancy a read. I know they revised it heavily int he second edition mind. I could probably find it online, I bought the first edition though (iBooks), but the DRM is stripped.

You wouldn't want to experiment with it if your season is about to start though, because performance drops initially. Basically you get worse for a few weeks to a few months, before you get better. I know initially a guy called Robb Wolf had success with triathletes, he makes reference in his book. They have a quantifiable plateau though (time), not sure if it's quite so easy to quantify how well a cyclist is doing because I'd imagine the course might change for the same races annually?

 

[Bruce Wayne]

You'll be hyper efficient at using energy expenditure based on your fitness levels, and your body weight. So it's doubtful you're burning any where near the calories the monitors are saying you're burning. that's a good thing mind, it's what a finely tuned athletes body does.

That's interesting. I can see the sense in that, but it runs counter to what I've been led to believe is the case for cyclists. There's even a calculation that converts your average power output into calories burnt.

To work out energy expenditure in joules, you multiply average power (/1000) by time in seconds. Thus, the work done in 1-hr at 190 W avg is 684 kj (0.19 x 3600). To convert this to kcal you divide by 4.18, i.e., 164 kcal.

However, the human body when cycling is only around 25% efficient (normal range ~ 20 - 26%), thus, this needs to be calculated, to work out the human energy consumption, i.e., 164 / 0.25 = 656 kcal.

190 watts btw is reasonably low, and would give you a speed of around 30km/hr on a flat road.

So in other words, the faster you go, and the more watts you put out to achieve that, the more calories you'll burn, even if you are more efficient at burning them than a layman.

 

[maddison]

That's interesting. I can see the sense in that, but it runs counter to what I've been led to believe is the case for cyclists. There's even a calculation that converts your average power output into calories burnt.

To work out energy expenditure in joules, you multiply average power (/1000) by time in seconds. Thus, the work done in 1-hr at 190 W avg is 684 kj (0.19 x 3600). To convert this to kcal you divide by 4.18, i.e., 164 kcal.

However, the human body when cycling is only around 25% efficient (normal range ~ 20 - 26%), thus, this needs to be calculated, to work out the human energy consumption, i.e., 164 / 0.25 = 656 kcal.

190 watts btw is reasonably low, and would give you a speed of around 30km/hr on a flat road.

So in other words, the faster you go, and the more watts you put out to achieve that, the more calories you'll burn, even if you are more efficient at burning them than a layman.

I can't get back to you with an intelligent reply for that one, I can't find where I read it too. I'll keep looking

I remember there being a number of variables that change

The energy returned being different to the energy invested increases the fitter and more efficient you get. A more skilled cyclist would be more energy efficient than a lower skilled one, so that 25% efficiency ratio would change.

I'l have to concede though because I can't remember where I read it too, and I can't find a source.

 

[Bruce Wayne]

Aye, and even in that 6% range from 20-26 it would mean around 200 calories less for the more efficient rider. I've no idea how they work out the efficiency ranges, nor indeed how you'd work out your own efficiency as an individual. I guess it's just a rule of thumb to give you a reasonably accurate idea of how much you burn vs how much you consume.

 

[ijjysmith]

Hello.

As you know I go to the gym now. But I have a problem.

I get soooooo bored. I went tonight for an hour and did a decent work out, but say I'm on a bike or something, I just get so bored. Even my boss gym playlist doesn't cut it.

Although the following got me to end of my run tonight:

[video=youtube_share;RKM1AAzeRCg]http://youtu.be/RKM1AAzeRCg[/video] - boss

Any tips to ease the boredom?

 

[JamesEFC]

Hmm, no tips really mate, i only do weights but i absolutely love going! I can go for 90 mins and not be bored

 

[ijjysmith]

Hmm, no tips really mate, i only do weights but i absolutely love going! I can go for 90 mins and not be bored

Maybe I'll get the 'gym bug' but not happening yet.

 

[potato]

if your bored take a 2-3 day break from it and go back again imo

anyway week 3 has begun today

just done the food shop, can already feel a difference, shirts are looser and so are pants.

 

[Maxwell]

Just sitting on a bike for an hour or being on a treadmill is boring as **** and i dont know how people do it. Do High Intensity Interval Training instead.

 

[Deleted member 28206]

Just walk around flexing your biceps lad