Training Program – Day 4 Workout 2

Intermittent rain meant I didn’t really fancy a outdoor ride today – and I DID have a nice fresh Tacx VR DVD to play with – the T1957.20 – Training with Tony Martin one.

Training with "das panzerwagen"...   Oh dear!

Now, todays ride called for base distance, at no more than Tempo if possible, so there was no way of riding this DVD at full intensity – according to Phil, the guy who filmed it, Tony was pushing something like an average of 260W for the circuit (must have been an easy day for him…) – now, co-incidentally, that’s somewhere near my FTP figure, so, I reckoned that if I rode the loop at a 60% intensity setting, and tried to match cadence, then I should theoretically get something like a sub-tempo workout. Of course, I guess that the schoolboy mistake I made was not figuring in just how much lighter Tony is than I am… hence the ride came out at more like an IF of 0.76 rather than 0.6. Arse. Still, it WAS actually a good sub-2 hour ride, and will provide a “line in the sand” to go for if I have any more 2 hour “Tempo” workouts in the plan coming up. Plus, hopefully, I can also wind up the intensity % and ride against this ride as a virtual opponent I suppose.

It’s a cracking ride though – a rolling ride in the hills around the shore of Lake Konstanz…

TrainingWithTonyMartin

shows a rough outline of the route, and the profile, where

TrainingWithTonyMartin

should give some idea of the workout I got…

Garmin Connect details for this ride are here (the Strava stuff is a bit crap for non-gps logged stuff, and if I add a GPS track to it, I end up showing up in the Strava KoM lists for that ride, which isn’t really cricket, is it ?

In other News, I actually managed to lose 0.7kg this week.  So that’s last weeks pig-out resolved – wonder how long it’ll take to remedy the Christmas Binge ??

 

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MFP Vuelta Challenge – Stage 19

San Vicente de la Barquera → Oviedo. Alto del Naranco 181km

Decided to do a little longer one today – sort of in celebration of getting all the stuff I wanted to do completed.   It’s been a decent week for moving forwards this week – so what better way to celebrate than moving forwards on the bike for 70km or so…

This route is fast becoming a bit of a favourite, allowing me a bit of a speed-work session, then rounding off with a couple of nice solid uphills to balance it out.

Strava stuff for today is here for anyone desperate enough to want to see how slowly I went up the hills…   Despite having lost over 73kg, gravity really isn’t my friend.

Month 8 Update

Month 8 – 23rd February 2012 to 22nd March 2012

Starting Weight 288.9lb –  Closing  weight 278.4lb – Weight loss of 10.5lb

Starting BMI 38.3  – Closing BMI 36.9 – BMI drop of 1.4 points

Exercise Stats

21 days featured a ride on the bike, for a total of 32h45min,

Average speed 14.8 mph

Miles Rode 483.57 (only 105.30 of which being indoor miles)

Calories Burned 32,306 ( or the equivalent of  9.23lb of fat! – Once again, I’ve been eating some of the calories back.   I’ve also amended the calorie burn figures using a couple of handy power calculation plugins in Sportstrack3, which take the existing speed, incline and HR data from the Garmin, add in weather details (i.e. wind speed and direction) and muscle efficiency data factor and come up with a power output.   This it then used to provide a more accurate calorie information – one that is substantially lower than the figures calculated by the garmin – hence the greatly reduced burn figure this month.

Did well on the riding front, good mileage, if a little less than the prior month – the cold took it’s toll early doors,  but since then I’ve been able to stay mainly on the road and off the trainer, hence the reduced average speed.   And – I finally cracked the 20 stone mark.   Next goal – 17 stone – or 238lb for the former colonials 107.5kg for the continentals.

Month 7 Summary

Month 7 – 23rd January 2012 to 22nd February 2012

Starting Weight 296.6lb –  Closing  weight 288.9lb – Weight loss of 7.7lb

Starting BMI 39.3  – Closing BMI 38.3 – BMI drop of 1.0 points

Exercise Stats

21 days spent on the bike, for a total of 34h26min,

Average speed 15.8 mph

Miles Rode 543.3 (254.5 of which being indoor miles)

Calories Burned 43,306 ( or the equivalent of  12.37lb of fat! – I have to admit though, as the mileage and duration have increased, I’ve also been eating some of the calories back.   I’ve also been looking into the calorie burn figures, and tbh, the Garmin is pretty much hopelessly optimistic.   I’m currently investigating a couple of strategies, which involve calorie burn calculations via power metering – though I’m also sorely tempted to simplify things and just book half what the Garmin says…)

Did well on the riding front, good mileage, albeit lots of it on the trainer, rather than the road – hence the high average speed again – though I do seem now to have standardised my road ride on a 24-25 mile circuit, rather than the former 15 mile loop.   Still not under 20-Stone though, but currently fighting my way through a head cold, and hopeing it doesn’t get any worse – if it’s above the neck, then it’s safe to train, otherwise, I’m off the road/rollers for the duration!!!

Over-Thinking things…

Well – i’ve had a day off today – spent it catching up with all the “domestic” stuff plus a little side project with photography. I’m a moderator on a photography Forum (yes, there is a life outside of Blogging, MFP, Garmin Connect and the riding the Bike…) and last year I decided to mark my Birthday with a “Travelling Camera” thread – I boxed up a plastic fantastic Holga film camera, 5 rolls of film and a bunch of prepaid return envelopes for the film. I then called for volunteers to shoot some pictures on film – a new experience for some of the members smile Anyway – to cut things short, the second roll of film finally popped through the letterbox yesterday – so I just HAD to develop and scan the pictures, didn’t I laugh

To be honest though, I’d had three pretty tough (for me) days on the bike – I’ve been trying to up my mileage, and the last three days have seen me manage 92 miles – not bad for someone who was averaging maybe 7-8 miles a day last August!

Anyway, while I was waiting for the negatives to dry, I spent a while on the computer, going over my calorie burn figures etc. and had a little bit of a scary thought. I’ve been booking down the calorie burn from the Garmin, as an addition to the figure given to me for food rations by MFP. The problem is, as I understand it, the Garmin’s figure is the TOTAL # of kcals burned in that 105 minutes. Which means If I add in this total to MFP I’m double-counting my BMR for that 105 minutes. It’s not been over critical, as frankly, I’ve not been eating back most of the exercise calories – however – as the time on the bike is increasing, as is the number of kcals burned, obviously i’m going to have to begin to do so – otherwise i’m going to end up with the dreaded “bonk” 40 miles from home…

Also, it helps explain the “hole” in my figures – I’d calculated my food shortfall calories, added in my riding calories, totalled the figures up each month and divided by 3500 – the figure my Dr. told me constituted a lb. of body fat. And whaddya know – I was losing a bit less than I should have all the time. However, re-visiting the figures with the “BMR Adjustment” applied, and the overall accuracy improved quite substantially. At the moment, I’m not going to worry about this – it’s quite a chunk of extra math/spreadsheet work, but as the miles increase, and the time on the bike goes up, the “buggeration factor” will become more material.

To put a few figures on it – yesterday’s ride was 1h45m – and booked as 2116 kcal. My BMR per the MFP tools is 2239kcal/day or (2239/(24*60)=1.55486kcal / minute – or 163 kcal for the ride duration. So – I should have booked the ride as 1953 kcals instead.

So In summary: What We have learned today:

  1. It was sunny and dry, and I should have gone out on the bike.
  2. Old School film takes too long to dry, and leaves me too much time to think about things.
  3. I need to keep busier, or I end up over-thinking things. laugh