Weight / Fat loss

Strava power estimates are worse than shit. You have an SRM ffs, what are you doing with it?!
You don't need to do an hour, there's plenty of test protocols to use.

Well, Dr Coggan kindly made a list of these, titled "the seven deadly sins" and posted them to the wattage forum in June 2004. Here is the original post reproduced:

"the seven deadly sins....

...er, ways of determining your functional threshold power (roughly in order of increasing certainty):

1) from inspection of a ride file.
2) from power distribution profile from multiple rides.
3) from blood lactate measurements (better or worse, depending on how it is done).
4) based on normalized power from a hard ~1 h race.
5) using critical power testing and analysis.
6) from the power that you can routinely generate during long intervals done in training.
7) from the average power during a ~1 h TT (the best predictor of performance is performance itself).

Note the key words "hard", "routinely", and "average" in methods 4, 6 and 7..."

http://alex-cycle.blogspot.com/2008/05/seven-deadly-sins.html

SRM is on the road bike, doing all my miles on the cross bike at the moment.

I guess I should just smash out an hour on the turbo (SRM bike is on the turbo) and then I'd know.

At the moment I'm doing 2-3 hour efforts in zone 2, not going beyond 194 watts.

Well, meant to be- I went a bit beyond that today (according to Strava, anyway).

it would seem i've shot myself in the foot with my own weight loss, at least in the rugby fraternity. i am now too slight to play in the front row (from a personally imposed restriction). so have been in the back row. today I played the first half at 6,went off at half time, replaced by a 17 year old who is 3 stone lighter, a foot shorter and infinitely better that me. i need to get fitter, increase my pace and muscle this guy out of the way, literally.

Ignore Strava's power estimates.

Ok, here you go- prepare to snigger helplessly:

That's from the SRM, in Golden Cheetah.

What are you training for? How long is your goal event? What are you good/bad at?
That chart is only really useful to you (or a coach) and when applied to what you're trying to achieve.

Paris-Roubaix, June 10th.

Good/bad? I don't have a frame of reference that would enable me to tell you.

That's why I pick semi-arbitrary goals, and head for them.

In what time?

Paris-Roubaix is ~260k with about 50k of cobbles. Pro pace is going on 6.5 hours so again that graph isn't so useful. 2hr rides aren't enough for P-R. You could finish it but you wouldn't be fast and you would be in a world of hurt.

I'll be doing it with the Brixton Cycles crew, so my current aim is to easily keep the pace that the group sets, not be a hindrance and generally take my share of being out the front.

I don't know what time would be sensible to aim for, that in mind.

Furthest I have ridden so far is 100 miles, but I was in very poor shape then compared to now, but- I have not cycled 162 miles so far in my life, much less over cobbles.

Long rides in miserable weather on the shittest roads you can find is what you need. Turbo sessions certainly won't hurt but if that's all you do, be prepared for it to get grim after the first four hours.

It's a beast of a training hill. The Flask and North's Drinks awaits you at the top though.
http://www.lfgss.com/thread42843.htmlSwaintoux 2010 - YouTube

Swaintoux 2010 on Vimeo

If in doubt, do it 24 times for added weight/fat loss.

I'm due to finish last years' contest in about a fortnight. I will then souse myself in The Flask until mortally dishevelled.

^Doing a mix of road and turbo, longer rides at the weekend due to time constraints of going to work.

Couple of 2 hour rides in the evenings during the week, usually.

No rides of 160 miles, that said!

So if I've got this right.
FTP= functional threshold power.
Vo2max is roughly 120% of this.
I'm currently training at 80% of my Vo2max, which is 270W
Then my FTP should be 280W? Right?

.8V=270 therefore V= 337.5
V=120X=337.5 so
X= 337.5/1.2= 280W

(X=FTP)

Is this the right thread for power discusions?

Get that dammit was asking about power to weight ratios but..

I figured that "power to weight" had "weight" in it, so Hippy would merge it into here anyway.

But it could probably do with it's own thread, we could do with a training section of the forum I think.

Is this the right thread for power discusions?

Get that dammit was asking about power to weight ratios but..

might as well include it.
Its very much part of my training regime...

fair enough, jsut asking.

so am i supposed to weigh myself today, and log it on he spreadsheet.

if so that provides a challenge as a spent yeaterday eating carbs carbs and more carbs and today im running 18 miles, so finding a 'normal' weight is going to a challenge...

I've made it so its a week ending figure. Meaning you don't have to weigh yourself on that date but sometime during that week as I understand people have different weigh in days.

I'm 74.3 kgs today- its my test day.
Feel hydrated and happy.
Changing my routine for the next week to have more sprints, and less gym time.

64kg today. 2kg loss since wed or thurs.
I suspect that i'm v dehydrated after a mates 30th last night, but i have done a fuckton of circuits and running this week as well.
And more importantly not eaten any sugar.

We had our staff awards party on Friday had a lot to eat and booze. But I can say I won't be drinking for weeks. I don't keep booze around the house either. Weigh in today.

74.3kg for me, can't update the spreadsheet from my phone though...

done, and spooky- still the same weight.

Ta!

I'm not sure how much confidence I have in that weight as its post run post protein shake I'll do my official weight on a Saturday morning from now on.