That sounds too drastic for me! I need a slow burn else I'll just put it all back on again afterwards (and probably bonk on rides!)
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theboxers
TheBoxers on Cycle Sim sw
- Location
- OTC (on the couch)
I'm doing 2 on, 1 off, 2 on and see how the weekend pans out. Some weekends I can get a long ride in others not. Some times the weekend ride is the optional workout plus so k's, others it's a long BRVR ride. It all depends how I feel and what's available.
The one thing I always do is a cool down. I learnt a while ago that jumping off the bike straight away after a hard session causes my legs to lock up. Spending the extra 10-15 inutes soft pedalling helped me a lot. My legs stopped hurting for days after a hard session.
The one thing I always do is a cool down. I learnt a while ago that jumping off the bike straight away after a hard session causes my legs to lock up. Spending the extra 10-15 inutes soft pedalling helped me a lot. My legs stopped hurting for days after a hard session.
bobinski
Legendary Member
- Location
- Tulse Hill
That’s a good watch. So many were 2 kilos over and the Cofidis rider 8k over Strava weight ! Bit embarrassing for them and Zwift
theboxers
TheBoxers on Cycle Sim sw
- Location
- OTC (on the couch)
1-2 kilos could be put down to normal daily fluctuations. 8kg
Shane was quite vocal on the 'fugg orf you cheats' track
. He wants e-sports to succeed so this has really put his nose out of line (I agree with him as there's national jerseys on the line now).So long as no one forces me to get on the scales at the ToC I should be ok1-2 kilos could be put down to normal daily fluctuations. 8kg
Shane was quite vocal on the 'fugg orf you cheats' track
Randyberlin
Guru
- Location
- Sitka, Alaska
How much have you lost?
Do you stick to the 1500 even if you burn1000 extra on the bike or does that earn extra for the day?
MyFitnessPal gave me 1,800 calories per day but added on all calories burned exercising, so I was eating 3,000 some days and still losing weight.
I can lose 1.5kg during a ride easy just through sweat. I've weighed myself a few times recently and been 79kg dead after a ride1-2 kilos could be put down to normal daily fluctuations. 8kg
Shane was quite vocal on the 'fugg orf you cheats' track
maybe I should use my post ride weight on zwift as I am technically riding at this weight for some of the ride lolCouldn't race the latter half of last week, even though I had my bike+trainer and was snowed in at the vacation house. The thought of jumping on the bike after spending each break during my days breaking up the sheet of ice on the driveway was just too painful to contemplate. THere's still about 20 feet to go and it's about 4 inches thick, but I got the dangerous part of the driveway under control. Of course when I was finally able to get the car up and into the garage I collapsed and took a nap. Somehow I missed the snow sliding off the upper roof and burying the upper driveway waist deep in hard-packed snow & ice. ugh. I've got enough of that cleared so that I can get the car in/out, but the rest will have to wait for spring -- the melter on the upper section isn't designed to handle that.
I did manage to race today though :-) Another flat 3R. Felt a bit weak today and got dropped by both larger groups I was riding with early as well as a single D rider that caught me about 5 miles from the finish. I'd mentally decided to just finish the last 5 miles without racing, but when another mixed C/D group came up from behind I couldn't resist and latched on. I figured at worst it would make the last miles go quicker.
About a half-mile from the finish we caught that lone D rider. By then I was feeling a bit better and figured that there might still be a podium slot for a D rider in the group (the occasional time I could see the D riders from teh groups up the road they were *way* over category limits). I was at the very back of our pack -- figure there was something like 15 ahead of me, some starting to pull away. The sprint itself was likely to only last ~15 seconds and I had a lot of ground to make up, but I did have an aero. So the plan became to drop the aero about 400M out so I'd have a full 30 seconds of benefit and hit the gas for as long as I could. I caught the group lead just before the finish and promptly collapsed.
Wouldn't you know it, the D riders up the road were all UPG'd and I took 1st and another rider in our group taking 2nd. Power was lower than last week, but I was much happier with the final sprint effort than I've been for anything post-surgery.
I did manage to race today though :-) Another flat 3R. Felt a bit weak today and got dropped by both larger groups I was riding with early as well as a single D rider that caught me about 5 miles from the finish. I'd mentally decided to just finish the last 5 miles without racing, but when another mixed C/D group came up from behind I couldn't resist and latched on. I figured at worst it would make the last miles go quicker.
About a half-mile from the finish we caught that lone D rider. By then I was feeling a bit better and figured that there might still be a podium slot for a D rider in the group (the occasional time I could see the D riders from teh groups up the road they were *way* over category limits). I was at the very back of our pack -- figure there was something like 15 ahead of me, some starting to pull away. The sprint itself was likely to only last ~15 seconds and I had a lot of ground to make up, but I did have an aero. So the plan became to drop the aero about 400M out so I'd have a full 30 seconds of benefit and hit the gas for as long as I could. I caught the group lead just before the finish and promptly collapsed.
Wouldn't you know it, the D riders up the road were all UPG'd and I took 1st and another rider in our group taking 2nd. Power was lower than last week, but I was much happier with the final sprint effort than I've been for anything post-surgery.
Freelanderuk
Über Member
- Location
- Theddlethorpe , Lincolnshire
I think it’s all about balance and not burning your self out , if I don’t fancey a ride I take a nice long walk
In total I have lost 10 stone from September 2017 to October 2018, From October I have eaten what I want from then with in reason to maintain but now need to shift the last 5 kg,
I would allow myself to eat back roughly a quarter of any calories burnt during exercise
I use my fitness pal , and did religiously for 12 month weighing everything , just started logging again to lose 1kg a week for the first 3 weeks then will drop to 1/2 kg a week them review maintenance calories
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I think the most efficient cadence rates can vary from person to person quite a lot. Even the pros vary massively - they don't all use the same technique. E.G compare Froome's climbing style to Contador's and they're very different but both very successful. The difference with the pros is they have coaches and lots of time to train and experiment to fine tune what works best for them, whilst we generally go with what feels right for us. Personally I'm more of a grinder than a spinner and that seems to suit my physiology best, and without proper coaching etc. I'm not going to try and change things too much. I know neither you or this video are doing this, but I'm really sceptical when I read articles saying we should all increase our cadence to a particular RPM to be more efficient - I think (like most things) it's more complicated than that.
I've noticed a slight quirk with the Neo with regards power and cadence. If you get out of the saddle to grind a bigger gear, your power initially drops quite a bit, before increasing as it should. If you drop down a gear and spin faster, the opposite happens in that your power initially shoots up before settling back down, even if your cadence remains the same. I assume the change in cadence is initially tricking the Neo into thinking you've increased or decreased power significantly, before it realises what your "speed" is and adjusts appropriately.
<Tommy>
Illegitimi non carborundum
- Location
- Camden, London
Contador and Froome do have different techniques but they both spin a lot faster than pro’s of the 90’s did. Durianrider made a fairly un scientific but still good example when he compared Artmstrong, who was one of the earliest adopters of a higher cadence style to his piers who often grinded it out. It’s really striking how much things have changed in a short time.
Now everyone rides a much higher cadence as they recognise its more efficient long term. You just saying that, it’s made me think maybe this is one of the things that could be causing you to cramp on occasion later on in rides.
There’s no exact science to it in that we’re all different. But I think it is generally recognised that there is a sweet spot to be found between the legs and the lungs. And trying to spin a little faster than feels natural. Does start to feel more natural over time.
I'm definitely like you, I feel more comfortable as I get tired on a climb to grind more. Efficient or not, it's just what my body allows and I can deal with. Also I like to get out the saddle as the road rises, even if only for 20 seconds. It just 'feels' right.
It's a good job I don't mind grinding though as I'm often forced to do this on the SS around here
I need to move to Norfolk 
re: the NEO, yes I've noticed the same. Even when seated and I know I'm going to stand and I've raise the gears a notch or two, as soon as I stand the power drops, before going back up again. I thought this was just me and my technique!
bobinski
Legendary Member
- Location
- Tulse Hill
I agree with all of this.
Re the NEO i only recently noticed this and assumed it was a post operation consequence of withered right quad. Dan Lloyd, who is doing the Sufferfest 10 wk training plan also commented on this using,i think,a Kickr and put it down to loss of power through lack of riding. Perhaps it is a NEO/wheel off turbo quirk. Perhaps the answer is to change up gears just before rise out of saddle.
