"Ramp Test" results...
This test really didn't suit me at all. I like long and steady efforts, and love to dig in on a climb. This progressive increase in demanded watts was horrible. Too short and abrupt. It was all over in 15 minutes... and only 3 or 4 of those required much effort. I suddenly could not continue and then felt sick.
FTP= 225 Max HR= 160
55 years old, 80kg and been riding forever... although stage 4 cancer takes its toll I suppose!
I should be happy (last test FTP= 199) but I thought it would have been higher. Max heart rate was lower than expected too.
Ah well, something to build on 🙂
15k walk today. Walked into Rhodes Old Town over the hill and looked round the ancient ruins at the acropolis, rather than getting the bus, then walked back along the coast.
Its about 24 degrees here so really nice, not too hot.
Nearly* half way. I'll probably take a break for xmas but I'm already thinking about cracking on with at least another 30 days in Jan to go with a booze free month. Have the annual 'are you dead yet' checkup at docs on Thursday, so be interesting to see how BP/Cholesterol compares to last year. Based on my efforts to reduce the European cheese mountain to a mole hill in 2024, I'm not expecting great things 😉
Another Yoga start to the day. Be good if I can keep that up. Run last night was hard, got through it but didn't feel like I'd had a day off.
*44 days is close to 50 right?
*44 days is close to 50 right?
Sorry mate not even 90% ?
Multi day update #1, with pictures.
day 33 (18 Oct) travelling to Dubrovnik for a 4 day long weekend, so mainly walking, a lot of walking.
day 34 did a turbo session at the resort in Dubrovnik 45 minutes indicated 21.5 km. Then walking round Dubrovnik old town in the afternoon, seeing the sights all told 3.45 km in 70 minutes, there was a break for food and snacks somewhere in this.
day 35 walked (6.5 km in 2.5 hours) round Dubrovnik Old town and then did the City Wall walk late afternoon to see the sunset from the city walls, amazing weather for mid Oct and great walk. Loved it.
multi day update #2, with some more pics.
day 36 travelling and walking through airports, walking, walking, walking.
day 37 pool swim 2.5 km in 49 minutes and 20 minute walk with for the dog later on.
day 38 nothing nada zip, ran out of time and energy to do anything. I had planned to do something, but life had other plans.
day 39 pool swim 3.02 km in 60 minutes, quick 20 minute walk with Wombat later.
day 40 pool swim 3 km in 60 minutes
day 41 turbo ride 63 minutes on the Wattbike, indicated 31.4 km
day 42 pool swim 3.3 km in 65 minutes and 2 km walk in 46 minutes.
day 43 pool swim 2.48 km (clearly tired and unable to count properly to get to 2.5km) in 49 minutes
day 44 (29 Oct) pool swim 2.6km in 51 minutes
Day 45: 35km of gravel.
@stanley - my FTP is apparently about 170. I look at Garmin and that tells me that I'm just into the "Fair" category - i.e. not even "Good". I'd be over the moon with 225. Thing is, in "real world riding" I'm not usually the person tiring at the end of a longer ride and that matters more to me than a number that seems to bear no relevance.
Cracking pic @ton - brings a smile to my old face.
Yesterday was the usual evening run with the club - now fully in dark mode as a result of the clock change. 10km in a light mizzle, but temps holding up at 11C feel a bit unseasonal.
A body weight session in my gym today to loosen up the legs and keep things ticking over.
@walowiz - off topic but my wife and I were looking to book a long weekend to Dubrovnik, and we love waking as well. Would you recommend it? Everyone who we know who has been tells us to just book it!
Swapped Zwift Run for a Turbo last night. Was just a different type of tired legs. "Fast Sprints" this morning as I have a busy day and need to get my exercise in early. Good job most of that busyness is sitting down 😉
Nice pics - FoD looks like that @jimmy but not for much longer I think.
Hmm that was surprisingly easy. A combination of disciplined pre/post run stretching, no booze in the week, actually following the programme this time and - probably - not starting a run after an hour of slogging up and down muddy hillsides with the dogs!
My initial weight loss (2 kg) has stopped dead. I've actually put a bit back on. I did the vanity thing of taking a photo at the start of the challenge of upper torso (beer belly casting its own shadow) and will do at end of each month. Don't worry I won't be sharing! This is only to give me some evidence (I hope) of some fat turning into less fat or a bit of muscle. I have my expectations set low tho 🙂
@Alex re Dubrovnik - yes. Just book it.
we went spur of the moment as all the stars aligned on all the various calendars and child school trip. Flew with BA and stayed here Sun gardens
total cost incl flights, accommodation, breakfast and transfers was £800 for 4 days.
weather mid Oct was 24 during the day and as you can see from my pics really sunny and bright.
Dubrovnik old town is amazing and the whole area is worth a visit. We’ll definitely be returning. Thoroughly recommend it.
Day whatever- lost count ages ago, but I've been doing press ups everyday as my constant exercise, and my left shoulder is killing me. I had surgery on my right shoulder 4 years ago, and I fear the other shoulder is heading the same way. I fear I may have to back off a tad.
Day #45 turbo session on the Wattbike using the Wattbike app for 60 minutes indicated 30 km at 175w.
feels like my real world ftp really is 175w - which feels low - but I’m not too sure on whether it is or not, will do a ramp test to see what ftp that comes out with.
@walowiz - thanks we're looking to go next Spring I think. That hotel looked great, shall see if we can get in there.
My "best" FTP was about 265 I think after spending about four months dedicated turbo training on the FTP builder and similar programmes. I was good at Zwift but I don't really remember it helping me much on the MTB. I had some goals on Zwift - sub 1hr on the alpe, being able to hang on to easier 'B' rides etc that didn't translate to the winch and plummet riding we have here.
It's probably 230-250 now depending on how much pain I'm prepared to ensure for 20 mins, but I feel better on the MTB. Probably as I've massively cut down on the turbo - as I just got so sick of it last winter - and rode outside in the slop instead
Day 45: lunchtime 5 k plus stretches and warm down.
New PB for me. The time is not at all impressive, but it’s my fastest on Strava in 13 years! I don’t normally run much and am not built for running, so I’m celebrating by falling asleep at my laptop.
A Peak classic with an old mate; We've been mates for 40 plus years. He's just about recovered from running the Dragon's Back race (the length of Wales and pretty much all of it's mountains) so have me a good run for my money. Now for a kip on the settee before yoga ?
Day 45 (apparently)
Did a one-hour intervals session on the Speyside Way. The weather is unseasonally mild, making my annual timetable to stop shaving seem a bit pessimistic.
Went for my monthly 1:1 stroll with my boss in the Pentlands. Supposedly tapering off for an attempt at running the Skyline on Saturday but that might be in doubt. Nevertheless, an easier few days feels welcome.
Day 46: Did my weekly early morning singletrack thrash. A bit slippy in the dust here at the moment. Felt fat on the ups but fast on the downs.
Well I jinxed that didn't I?
Easier week this week with Pilates, very tough easy half hour on the turbo, walk, stretching and likely weights today. Body was screaming out for dialing it back a bit.
The tail end of the year is normally when I pile on the weight and lose the fitness, this challenge is doing the complete opposite and I've even got My Fitness Pal back on the go tracking what I eat!
Amazing how many steps you do in airports. It's about the only good thing about them, other than as a useful place to board a plane 😉
Ride tonight, see if the legs are better than last week. Asthma appears to have finally buggered off after nearly three weeks.
@reeksy - wouldn't have wanted to be outside when those icy nuggets were coming down!
Another gym session this.morning but the afternoon featured a visit to Loch Vaa for another tradition.
We've been dressing up for Halloween swims since covid.
First time I've been in the water for a couple of months so I was surprised not to get too much of a shock. With water temp at 8.9c and air at 14.4c it wasn't even cold standing around eating cake afterwards.
33 miler today on plus bike. was good.
Day 47: 30km in the hills checking the impact of yesterday's storms.
Day 46: (intermediate) yoga with Charlie Follows.
@alex - luckily they were only gentle soft ones here. Some wild scenes up the range though - golf ball size.
Blimey, proper weather 🙂 We got caught in one in Molini in Sept and I've never been so grateful to be able to hide under a tree!
MTB ride was defo better last night. Did more climbing, was less knackered. Still not full out of this cold/snot thing tho. Also coincidentally had the joy of the 'are you dead yet' annual health check. All indicators (weight, HR, BP) going in the right direction, however my 'cheese cholesterol' number went from H'mm' to two raised eyebrows. Looks like a 100 days of swaps might be the next thing on the horizon 🙁
Easy run today I think and post run Yoga. Another big ride planned tomorrow. Away for work next week so the 30 min hotel challenge begins.
