Clean Start
- Thread starter Patrick
- Start date
Today is the first day where I actually feel lighter.
Down about 10.5lbs on the month, Was hoping to round out week 4 (Saturday, 29th) down around 13, so it will be a push,
but left lots of wiggle in the 2nd 4 week block - with a goal of losing another 5. This is a 16 week plan to get to 180 with some base fitness,
leading into another block so I can run a marathon with @Santapez - maybe a trail half sounds more "fun"
Trying to quantify the damage of the last two years led me to some strava fitness metrics.
Losing fitness and gaining weight? Well that is watts/kg - common in the bike world - and there it was.
The gap is relatively consistent from 5m to 60m - a loss of 1w/kg - or about 30% - flipped around, i have to increase from where I am 50% to get back.
It is what it is, and all it takes is starting the journey. Ignore the left side of the graph - that is heart attack area and i'm currently ignoring anything sprinting.
Probably do a zwift ftp builder - the strava training plan worked great for my running goals, which I believe translates to "being on a plan works"
any plan. Gee, I can't wait to do an FTP test.
Also having an issue with the front derailleur on the trainer bike - can't get it dialed in where the half-step down in the big ring doesn't
create chain interference in the top half of the cassette - gotta be the cable is too tight? Or maybe the derailleur isn't lined up?
Anything else about wheel-off trainers ? cassette too far inboard? Haven't looked, but I don't remember it being like this in the before time.
More numbers to track! here is to some consistency. Week 5 training program starts.
Down about 10.5lbs on the month, Was hoping to round out week 4 (Saturday, 29th) down around 13, so it will be a push,
but left lots of wiggle in the 2nd 4 week block - with a goal of losing another 5. This is a 16 week plan to get to 180 with some base fitness,
leading into another block so I can run a marathon with @Santapez - maybe a trail half sounds more "fun"
Trying to quantify the damage of the last two years led me to some strava fitness metrics.
Losing fitness and gaining weight? Well that is watts/kg - common in the bike world - and there it was.
The gap is relatively consistent from 5m to 60m - a loss of 1w/kg - or about 30% - flipped around, i have to increase from where I am 50% to get back.
It is what it is, and all it takes is starting the journey. Ignore the left side of the graph - that is heart attack area and i'm currently ignoring anything sprinting.
Probably do a zwift ftp builder - the strava training plan worked great for my running goals, which I believe translates to "being on a plan works"
any plan. Gee, I can't wait to do an FTP test.
Also having an issue with the front derailleur on the trainer bike - can't get it dialed in where the half-step down in the big ring doesn't
create chain interference in the top half of the cassette - gotta be the cable is too tight? Or maybe the derailleur isn't lined up?
Anything else about wheel-off trainers ? cassette too far inboard? Haven't looked, but I don't remember it being like this in the before time.
More numbers to track! here is to some consistency. Week 5 training program starts.
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For the trainer thing - im having the same issue. Just have to double click to shift. I also realized something. I haven’t lined my chain in a while. Not that it would help with shifting, but my chain is dry AF and is really noisy right now. Does anyone lube their chain after it’s been on a trainer for a while?
I have chain lube next to the trainer,. I find my cadence and speed are higher indoors, so maybe it needs it more?
iman29
Well-Known Member
yeah it took me a while to realize the dust and sweat were gunking up my chain on the indoor bike and how loud it was because usually im blasting music or have my headphones in. Now that I dont have a dedicated trainer bike I have my primary road bike back on the trainer, so I keep the drive train more clean anyway.
agree with Pat indoors is usually higher cadence so may need a freshening up at least once a week.
@Patrick https://ultrasignup.com/register.aspx?did=88269
11 mile option. It's like a trail half except you cut out the painful last portion. 🙂
And shouldn't be super technical.
11 mile option. It's like a trail half except you cut out the painful last portion. 🙂
And shouldn't be super technical.
not horrible. only two months tho.
Give me a time frame and I'll give you a race. 🙂
Isn’t 6 weeks the general time frame to get yourself in shape for an event? Or do you assume you have no base at this point?
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Good group of people. My wife has done some of their events, including the one where you run up and down the mountain until you die, and has a connection to the organizer.
"event" is a pretty broad term.
I'm at zeroish. If I want to run a two hour flat road half I'd say 16 weeks. Also requires losing another 25 lbs.
I'll run my training 5k out my front door to judge it soon.
For comparison, I negative split a half in under two hours when I started marathon training just from riding
I'm doing my hair that weekend 🤣
Strava stalked you Patrick. I'd say 16 weeks minimum until a race half. To minimize injury.
Aim for:
You can choose the distance as you get closer to the event. It's a good course, not very technical.
Follow my advise and you won't regret it. *No refunds or credit.
Aim for:
You can choose the distance as you get closer to the event. It's a good course, not very technical.
Follow my advise and you won't regret it. *No refunds or credit.
Mahnken
Well-Known Member
Do it @Patrick. 50k all the wayStrava stalked you Patrick. I'd say 16 weeks minimum until a race half. To minimize injury.
Aim for:
You can choose the distance as you get closer to the event. It's a good course, not very technical.
Follow my advise and you won't regret it. *No refunds or credit.
FWIW, doing some hour long road rides to start sounds easier
about 4 weeks since the last post. Down a few more pounds, and have been good about getting on the trainer.
To check progress, I went to RV today with all my friends.
Wasn't sure what was going to happen. Last time I was there with @Mare45, I was walking everything that went uphill more than a bit.
Good news today. I rode everything except the impossible climb at the top of Cush, and the steepest part of the switchbacks.
Even tho I was slow, the pace was consistent. Got the HR up, and just kept rolling. Funny thing is the elapsed times are the same!
I don't think the stationary time was removed from today's ride. I did stop to take a couple pics.
So we'll call it "progress" and "trending in the right direction" and will continue to "trust the process" -
To check progress, I went to RV today with all my friends.
Wasn't sure what was going to happen. Last time I was there with @Mare45, I was walking everything that went uphill more than a bit.
Good news today. I rode everything except the impossible climb at the top of Cush, and the steepest part of the switchbacks.
Even tho I was slow, the pace was consistent. Got the HR up, and just kept rolling. Funny thing is the elapsed times are the same!
I don't think the stationary time was removed from today's ride. I did stop to take a couple pics.
So we'll call it "progress" and "trending in the right direction" and will continue to "trust the process" -
Mare
Well-Known Member
I’m in next time for sure! Good job riding all that today!