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Nebby

High Rollers
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Posts posted by Nebby

  4. HC Bike/Cycling Thread

    in Miscellaneous

    Posted · Edited by Nebby

    I use trainerroad which does the hard part for me, but it basically implements Joe Friel's method:

     

    http://www.trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html

     

    Do a 30 minute time trial, making sure to go as hard as you can for the full 30 minutes. Pacing is important, so make sure you don't go too hard out the gate, but it needs to be as hard as you can maintain for the duration. After 10 minutes, hit the lap butt on the garmin, then when you're done average the heart rate for the last 20 minutes. That'll be your lactate threshold heart rate (LTHR). Use the following to get your heart rate zones:

     

    Step 2. Establish your training zones. Use the following guide to establish each zone by sport.
     
    Run Zones
    Zone 1 Less than 85% of LTHR
    Zone 2 85% to 89% of LTHR
    Zone 3 90% to 94% of LTHR
    Zone 4 95% to 99% of LTHR
    Zone 5a 100% to 102% of LTHR
    Zone 5b 103% to 106% of LTHR
    Zone 5c More than 106% of LTHR
     
    Bike Zones
    Zone 1 Less than 81% of LTHR
    Zone 2 81% to 89% of LTHR
    Zone 3 90% to 93% of LTHR
    Zone 4 94% to 99% of LTHR
    Zone 5a 100% to 102% of LTHR
    Zone 5b 103% to 106% of LTHR
    Zone 5c More than 106% of LTHR

  6. HC Bike/Cycling Thread

    in Miscellaneous

    Posted · Edited by Nebby

    Yikes, 170-185 bpm? That's breaking into zone 5 HR for me. Sounds like a fun time! The last long ride that came close to 40 miles was a tough one, I forgot to eat and basically suffered the last 45 min of the ride. Gotta get more long rides in once the weather lets up.

     

    Consolidating all my Tour of Sufferlandria posts here so I don't keep bumping the thread:

     

    http://www.trainerroad.com/tour-of-sufferlandria/nebby

     

    Stage 1: Rubber Glove

    Looks like my wattage went up 3 watts since I last tested, which is probably close enough to not matter.

     

    Stage 2: ISLAGIATT 

    I did it at 95% to prevent blowing up the legs, and that seemed to do the trick. Didn't make it easy by any means though...

    Stupid HRM started dying on me halfway through the session :(

     

    Stage 3: Revolver

    16 x 1 minute intervals at 240W. First 13 weren't bad, but the last three my HR started peaking into zone 5, which is surprisingly enough a fairly noticeable difference.

     

    Stage 4: Hell Hath No Fury

     

    Stage 5: The Wretched + Extra Shot

     

    Stage 6: A Very Dark Place

     

    Stage 7: Angels + The Hunted

     

    Stage 8: Blender

  7. HC Bike/Cycling Thread

    in Miscellaneous

    Posted

    http://www.trainerroad.com/tour-of-sufferlandria

     

    You need to be subscribed to trainerroad. A power meter isn't required, though you do need an ANT+ usb adapter for your laptop for it to read the data from your sensors. You don't need the sufferfest videos themselves, but they do make the time go by much better.

     

    Trainerroad has a 30 day no questions asked refund period as well, so if you don't like it you can get a refund...

  8. HC Bike/Cycling Thread

    in Miscellaneous

    Posted · Edited by Nebby

    Yeah, it affects resistance but so does the tire wear and the psi of the tire. Basically you try to keep as much constant as possible and it'll be good enough for self-comparison.

     

    Tour of Sufferlandria Stage 1: Complete

     

    I vastly prefer the 2x 8 minute test over a 20 minute test; that was a very long 20 minutes. On a more positive note...I've gone up 3 watts in three weeks! :D

    • Like 1

  10. HC Bike/Cycling Thread

    in Miscellaneous

    Posted · Edited by Nebby

    Found the link and you're right, they did assume 165lbs...but I think the key factor is that they assume the rider is going up a 1% grade. Even without wind, that's going to require more power compared to a truly flat road. Playing with some online calculators it seems that's roughly a 80 watt difference, which would probably account for the difference in feel compared to truly flat.

     

     

    With Tom’s help, we have been able to create an “average” rider assumed to be 165 lbs, riding a 23 lb bike with 170mm crank arms up a 1% grade, at sea level with no wind on rough asphalt... etc. The “outdoor ride” that we reference in the PDF is based on this “average” rider. Tom was then able to calculate how much power it would take for our average rider to maintain a given speed.

     

    Grats on getting a nice ride in! It's currently 3pm and it's still 29F outside, so I'm going to stay inside and give the first stage of the tour of sufferlandria a try. It's the rubber glove ftp test today, followed by ISLAGIATT tomorrow.  :-X

  12. HC Bike/Cycling Thread

    in Miscellaneous

    Posted · Edited by Nebby

    Looks like a short version of Sufferfest revolver in terms of the speed. You might get better recovery during rest periods if you switched to an easy fast spin around 90 cadence instead of completely stopping (if that's what you're doing).

     

    Have you checked out trainerroad.com? Even without a power meter the training plans are quite helpful. Most of them line up well with the training strategies I've been reading about in the Friel book and the sweet spot base plan is similar to the time crunched cyclist plan.

     

    Tour of Sufferlandria starts today, kicking off with a 20min FTP test. Ought to be an intense session on the trainer tonight :)

  15. HC Bike/Cycling Thread

    in Miscellaneous

    Posted · Edited by Nebby

    http://connect.garmin.com/activity/432650514

     

    The ride ended up being 38.27 miles with 2,831 ft of elevation gain

     

    The heart rate stats were interesting to me: in total, roughly 1hr was spent in tempo and 1hr was spent at threshold. On the power side I had a good amount of active recovery and the rest were fairly evenly distributed. Other details: 0.992 IF, 259.8 TSS, and 174W NP (vs 175W FTP recently tested). I guess that feeling of a tough challenge was warranted! :D

     

    edit: I lied, I was looking at the HR stats and not the power zone distribution; whoops! Corrected my post...

    • Like 1

  17. HC Bike/Cycling Thread

    in Miscellaneous

    Posted · Edited by Nebby

    Did a ride today with a couple of folks in the local tri group. It pretty chilly out, I think the forecast said it'd be 28F with a 22 windchill but my garmin shows it as 32; either way the windchill made it feel cooler than it really was.

     

    I was definitely the slowest so it was a good challenge for me, but nonetheless it felt good. I did forget to eat around the 2 hour mark and started bonking at that point, which made the rest of the ride a bit rough.

  18. Deals

    in Off Topic

    Posted · Edited by Nebby

    There was some rust on mine when I first got it. I just went to town with a scotch brite pad and that took off the rust fairly quickly.

  24. high quality balanced DAC (small-ish, lightweight a plus)

    in Home Source Components

    Posted

    http://www.ebay.com/itm/Alps-Brass-RK50-Quad-Pot-/200990813525?pt=US_Amplifier_Parts_Components&hash=item2ecbfc6d55

     

    That is some funny shit.  The "alps folk of Switzerland"?  What the hell are they smoking.  Plus the quad was used in a lot of high end equipment in Japan. 

     

    The Swedish folks that work at Arupusu Denki Kabushiki-gaisha must be what they're referring to. :laugh:  

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