[Closed] iDave Diet Joinee

If DG made that much power she'd be a champion for sure

What, if she hit it once in a race?

Do a lab test and find your FTP and w/kg then you have something to compare. Or even average over a set period.

Just saying you hit xxWatts once, in an interval, is meaningless.

Yeah, depressing 🙂

iDIET café pause

DGOAB do you know Andrew Sinclair? I met him in Norway one new year's. He subsequently took me along on my 1st proper road ride. It was with ERC on the Ed to Glasgow charity thing and then we rode back too.

All the ERC guys and girls on that ride were great. It would have been ermmmm 2005.

No, it's 212W not 170W. You should be able to be that though easily!

DG, my dinner was just green beans, broccoli and meat. So not that many carbs at all really. And there's a 15 minute window after you exercise where taking carbs improves recovery greatly, much more than just eating the carbs at mealtimes. Google glycogen window.

Based on experience, I can ride the day after an intense session, but if I take reco drink I feel fantastic instead of feeling a bit sore and tired. Didn't you have trouble with DOMS?

Anyway, what's the ramp test? Just keep going harder and harder until you give up?

And if your races are flat crits then weight is not really important at all so don't worry 🙂

What, if she hit it once in a race?

No, if she could average it for ten miles. That figure of 328W was an average over ten miles also. The interval wattages I posted are also averages for the three minutes. I hope to be able to extend the session with more intervals until I can do a ten miler at 350W, then I'll move up to 375 🙂

Do a lab test and find your FTP

I have been told that the ten mile time trial average is a good way of finding ftp without resorting to a lab.

[i]Based on experience, I can ride the day after an intense session, but if I take reco drink I feel fantastic instead of feeling a bit sore and tired. Didn't you have trouble with DOMS?[/i]

I thought that DOMs was caused by unaccustomed eccentric loading of muscles. Hence why cyclists don't get it, with maybe the exception of off-road descents.

I'd love to know what I could whack out when I'm back to full fitness. weighed 57kg this morning wearing a tracksuit- there's room to build more power into the legs and still remain light 😉

recovery from the injury is going well, just gotta keep it within the parameters and not do too much too soon.

Kev

It's a shame power meters are so expensive.. I got my powertap in a rash purchase when I had some spare money, and it was 'only' £600 then.

I think I'd go for a Quarq one now though, but they are costly.

TRX straps?

whodawhatnow?!

I have been told that the ten mile time trial average is a good way of finding ftp without resorting to a lab.

to get FTP figure you need to knock 5% from 20min power. (FTP is based on 1 hour AFAIK)

There's also a MAP test which is quite good for determining power levels

http://www.cyclingtips.com.au/2010/01/how-to-do-a-map-ramp-test/

http://alex-cycle.blogspot.co.uk/2006/12/map-testing-where-failure-is-success.html

I think I might be under re-fuelling based on what Mol consumes. I've never had a recovery drink. Most of the time I recover with breakfast, lunch and tea.

Would drinking some more coke etc be the way forward?

At one point I was going to go all out on sports supplements... can't help thinking that the majority of us just don't need them.

mugsys_m8, i've met him a few times. ERC are great 🙂

Mol, this was in the email about the ramp test.

The ramp test represents a gradual and continual increase in workload to maximal volitional exhaustion i.e. your bike is placed on a testing rig and the resistance you pedal against is automatically increased until you reach exhaustion. From this your maximum minute power (the average power output sustained for the final minute of exercise), and maximum heart rate can be determined. These 2 markers along with the slope of the heart rate graph throughout the test can be used in subsequent tests to determine improvement. The data can also be used to determine heart rate and power training zones. To make the test meaningful you will need to be well rested and should bring your road bike, cycling kit, a towel and plenty to drink. A heart rate monitor strap is supplied.

As for the rest, i know re glycogen window but with a meal plus the extra recovery may mean calories in is more than calories out? I dunno, just musing, and yes, i am aware its not always about calories in than out before you argue that one! 🙂 Are you training today too then? I did have DOMs, post weights in the gym and very occassionally after 3 days of racing/cycling (like after this weekend) but not if i use compression tights and make sure i have protein in the meal after exercise - i don't eat meat remember so my protein content often isn't spot on for recovery hence the doms. I've only about 6/7 crits races compared to maybe 20 RRs so i need to be good at both.

The club offers a FTP test as well as the ramp test but the ramp test is what they want those racing to do.

i know re glycogen window but with a meal plus the extra recovery may mean calories in is more than calories out?

Just eat less at the meal. To be honest, Torq recovery drink totally eradicates post-ride munchies for me, to the point where I have to remind myself to eat in the evening even after a huge ride. It's a perfect opportunity to have a meat and veggie meal I reckon with very few available calories but bags of nutrition.

Are you training today too then?

Yep, I feel tip top so why not? I'm thinking a run and a late night swim.

Btw if you are veggie I'd be really worried about iron - you are still taking those iron pills aren't you?

At one point I was going to go all out on sports supplements... can't help thinking that the majority of us just don't need them

Define 'need'. I would strongly recommend trying Torq recovery, I still find it amazing how great I feel the following day. There's no point in trying to decide if it'll be good or not - just try it out. DO NOT get the chocolate orange one though, it's disgusting. Mango and banana is ok but the Strawberry one tastes like ice cream 🙂

[i]I think I might be under re-fuelling based on what Mol consumes.[/i]

you'll need to consume what Mol consumes in order to recover properly and maintain a balanced weight 😉

Kev

Hm.. I don't have a turbo any more but I do have some rollers. I wonder if I can use them for a ramp test in my garage?

Btw if you are veggie I'd be really worried about iron

Pescetarian IIRC - more iron in alot of seafood than in traditional cuts of meat. Can't beat black pudding though 🙂

Need as in require them to get out training again ASAP without the session suffering. I'd strongly question whether anyone needs them until they're at an athletic weight.

Sleep, or lack of it, has the biggest impact on my exercise.

Btw if you are veggie I'd be really worried about iron

Mustard - here's a link just incase you start losing those gorgeous locks over it...

http://healthyeatingclub.com/info/books-phds/books/foodfacts/html/data/data5e.html

Ok fair enough, i'll give you the recovery drink last night if you are training again today 🙂 I doubt you can do a ramp test on rollers though. I'll let you know details of mine tonight/how long the test took etc.

Yup, still on the iron. At least these days i can spot the early signs of needing it and get back on it before i get too run down. Most women cyclists i know need to take iron, regardless of eating meat or not. I've upped the amount of fish i'm eating atm too.

I can 100% say i don't need recovery drinks after training, or even racing at the moment. Last year i did but i am much fitter and stronger than this time last year. Like Yeti, sleep has a huge impact on how i recover.

Yeti, why don't you do an experiement over the next few weeks? One week as you'd normally do. One week of recovery products. One week on coke? 🙂

What should i eat before my ramp test at tonight?!

Dirty - my current experiment is ditching any recovery mini-eggs. So far this week I've dropped 4lb.

Very little I'd imagine. How long does a ramp test last?

How long does a ramp test last?

as long as you can take i presume..

http://www.cyclingtips.com.au/2009/04/maximum-aerobic-power-in-cycling/

but you are a worrier! I don't take iron and have no worries, or anaemia.

Mrs Grips eats meat, doesn't exercise a lot and has anaemia problems. What's your point caller? Should I not worry about her either?

I'll try the rollers, see how I get on. Maybe deflate my tyres.

What should i eat before my ramp test at tonight?!

A test like that you're going be using all your sugars.

Honey this afternoon to make sure livers topped up to the max.

DGoAB, [i]is[/i] actually a [s]girl[/s] woman ?.

I thought you were just another forumite with identity issues.

No Solo - I'm also actually a woman.

I was being cheeky...I don't want to throw up on my newly taped bars 😀 I am going to have a banana and honey so i'm not hungry and can work as hard as i need to. I've no idea how logn it lasts, i think there's a 20min warm up, and then it begins for about 15mins or so then a cool down. I'm interested to see the data, as i can never work as hard indoors as i can outside/against other people.

My honey sarnies worked well before my crit race last week.

Solo *checks* yup, i am most definately a women. I don't think being 32 means i'm a girl anymore. And i'm getting my ass handed to me on a plate by a 16 year old girl (she's also in that photo i posted up and i reckon is set to be a pro).

Edit, i was racing against Cath Wiggins in that photo, you can just see her. My claim to fame. She's strong!

DG I also can't work as hard indoors. Well, I feel like I am going all out, but my power meter tells me I'm nowhere near what I can do on the road. Apparently lots of power meter users report the same thing.

[i]I thought you were just another forumite with identity issues. [/i]

[i]No Solo - I'm also actually a woman.[/i]

😉

I have a BF Solo... he wouldn't take kindly to you winking over me.

here's a link just incase you start losing those gorgeous locks over it...

EDIT - looking at that chart, and in an iDave context, I think I try and get my RDA from red wine *hic*

What's your point caller?

Veggies often have reduced iron intake. You may not, fine, but it's a risk that needs to be managed. Which is what I meant when I said 'worried'. Comment was directly addressed to DG who looks pretty much like a woman in the pictures.

So molgrips,TSY,iDave,dgoab are you not incredibly hungry when you exercise? Last nights meal is enough to get me through the night and out of bed, but then I'm hungry! I can do my commute on empty (takes an hour)but I just don't enjoy being hungry.

Bagstard.. well I do get hunger but it's a funny thing. There's some hormone secreted by the stomach lining in response to carbs, iirc, that makes you feel full. If I am not eating carb dense foods then I can often feel really hungry despite having consumed a plateful, but one biccie and I'm fine. Although this is probably not a good idea as one biccie begets many more biccies as I'm discovering. It may not be bad for the diet to have an occasional treat, but the real damage seems to be a sort of snowball effect.

I do often get hunger unless I eat a real shtload of beans, but it's sort of different.. easier to deal with. You do have to really make sure you eat a lot of beans though if you want to exercise a lot. Or, the alternative is, carb up during and after according to the rules.

Bagstard.. well I do get hunger....

How? You eat loads.

I eat plenty of veg and beans, yes. As above, doesn't necessarily quench my hunger though. I can eat a huge plate of meat, beans and veg and feel bloody starving immediately afterwards.

God help anyone reading this hoping for some information of value

[i]God help anyone reading this hoping for some information of value [/i]

Time for a precis then ?.

After all, who better....
😉

I see your new friend hasn't returned. Thankfully.

Forget petrol delivery strikes.

WTF happened to the hamsters

God help anyone reading this hoping for some information of value

EDIT -

WTF happened to the hamsters

[i]God help anyone reading this hoping for some information of value[/i]

Same as every diet thread, it always becomes Molly and the Cookie Jar.

Kev

[i]Same as every diet thread, it always becomes Molly and the Cookie Jar.[/i]

Not as often as it becomes the TSY and DGoAB show.

**Awaits iDave's precis**

Also. All this chat about cycling... 😯

Its cost me a lot as I've just bought new cassette, chain and front ring.

Not sure whether I want new tyres..... I like the colours of those Schwalbe extremo thingies.

Oh, and theres the minor issue of me not knowing anywhere to ride in my new home of Coventry.

I've learnt a bit, mostly that if you eat cheesecake and coke you don't lose weight.

And I'm pretty sure Solo is writing in some form of Middle Ages sonnet or something.

Oh, and theres the minor issue of me not knowing anywhere to ride in my new home of Coventry.

You're right.

There isn't.

Cannock Chase is nearest, or Hopwas Woods for a half hour bimble.

What tyres for iDave diet ?.

[i]And I'm pretty sure Solo is writing in some form of Middle Ages sonnet or something. [/i]

[img] [/img]

Make that three workouts today. Digging the veg patch, then a run, then a swim. The STW middle class triathlon.