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zilog6128 - Member5/2 won't work if your total calories for the week are too high, no matter how strict you are on the fast days! Obviously only you can say for sure whether that's the case or not.
Lot of bread there too... that's the first thing I'd knock on the head <cough>iDave<cough>
Easy said... harder to do... But totally agree with the general idea.
As i say, the confusion comes from the fact i'm not eating worse than pre-xmas... but it was dropping then.
Lol @weeksy 75g uncooked pasta/rice = 270 calories
Sauces to go with are usually around the 200 calorie mark.
Hate to say it mate but there's only so much exercise can do.
When I lost a lot of weight I found exercise only got me so far, no matter how much I did, before I plateaued. iDave got me the rest of the way. It's a commitment though, I agree, although in my case the way the weight was coming off made it very easy to find motivation to continue it.
I'm obviously doing something blatently wrong at the moment
Lunch on a normal day is a baguette/roll[b]s[/b] with ham/[b]cheese[/b] etc.
Tea, Burgers x [b]2[/b] (home made) with chips, Lasagne ([b]daddy sized portion[/b] i admit), Risotto, Sausage and Chips with beans ([b]3[/b] sausage)....My biggest bugbear is probably breakfast stuff, things like a couple of Bagels with butter [b]and[/b] jam, or [b]4[/b] crumpets
I do believe you already have your own answer.
how many crumpets would 'normal' people eat ? Surely it's 4....
If I were trying to lose weight? None 😆
Okay I can slightly relate to this.
My best advise is: [b]Don't[/b] try and cut it out at once.
So your normal breakfast is 4 crumpets. Cut down to 3 crumpets for a couple of weeks, then 2. Same with sausages and burgers.
Eventually through portion control your stomach will shrink = full easier.
I tried the EVR Asia race this morning but abandoned just sort of one lap as I wasn't feeling great, I've had a sore throat for a week so I guess it's some virus. It's a shame as my Zwifting had dropped off in the past few weeks and with skiing then all inclusive holidays coming up in quick succession I feel I may be taking several steps back. Not that I'm moaning about going on holiday twice in a month 😀
My take: Portion control. I found it helped to reduce gradually as Nath says. You probably know there's a delay in your stomach being full and it telling you it's full. See this for example:
[url= https://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html ]Full yet?[/url]
e.g:
it can take 15-20 minutes after food is first eaten, for the full range of satiety signals to reach the brain
Realistically, your body wont need that 2nd burger or 4th crumpet. Sack off the carbs and increase veg and protein rich foods. The latter will also help you with post-ride recovery.
I know it sounds easy and totally appreciate it isn't and takes time but you've clearly got the willpower if you are 5/2ing at present.
Seriously- training hard on your fast days is probably not helping your metabolism.
But yes, you're still eating too much too ;D
LOL i think i was full in about 2002 🙂
Doesn't happen.
I had the willpower back in teh day
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I'm working at a customer site near home today so had time for one of the WBR 1 lap races before work this morning. As they're short the W/kg thing tends to be a bit odd as everyone exceeds there usual figure and gets upgraded. There weren't that many people in the race but I ended up 3rd (out of only 5!) in B because Zwiftpower seems to thing I was at 3.22W/kg for the 15 minute race (although based on the Strava data I think I was actually just under 3W/kg).
On the weight loss thing I'd also suggest using MFP to track calories - that's what I've been doing and it definitely works if you're sticking to it.
It does work- you spend so long searching for the right food that you forget you were even hungry 😀
That's a good point. It's the main reason I haven't been able to keep up MFP for more than a few days. I end up thinking "oh, I can't be arsed", particularly if I'm making a recipe (the "bulk import ingredients" from an online recipe doesn't work for me on the iPhone app) or if I've eaten out somewhere.
But it _is_ very good at reminding me of portion sizes, and which foods are particuarly high in sugar or salt.
I think ideally I'd log everything in MFP for a couple of weeks and eat a diet of mostly un-processed stuff, laying off the bread and snacking on fruit or carrots. But that takes a little bit of planning, and I work immediately opposite a large bakers' shop and am weak-willed. 🙁
You should see the size of my Snacks list 😀
Do a session before breakfast if you can, nothing too intense at first.
Should see weight start to drop off again.
Farnborough - Compton
Crosshair, if you want that KOM tomorrow's your day 😯 😉
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I will be on the turbo!
Do a session before breakfast if you can, nothing too intense at first.
This is good. If you can do it after an evening session where you don't eat post ride, even better.
Did the KISS TT tonight, managed to knock a chunk off my Richmond pb and upped my ftp by 12. Pretty pleased with that especially as I did a 10 mile run to work this morning. No idea how I did overall as Zwift power appears not to be working, again.
I bloody hate Richmond - not for any good reason
Still, I think tomorrow's going to be my first use of that preference software to ride somewhere less kack
First race for me today - SZR on the evil Richmond hilly course (i.e. Just the hills and skipping the flat bit). Finished midway down cat c which is roughly what I'd have predicted. Never knew I could feel so broken after less than a hour on the turbo...
Ok guys, thinking ahead, I need 3hrs, Z1-4 with lots of moderate hills to climb on Sunday. Sounds like a job for the Pretzel 🙂
If anyone wants to join me.......
Same rules as last time-
STW tag
Select 'Pretzel' route
18:25 muster @ start/finish line
18:30 Gogogo! as announced by me on group text.
Roughly 200w_2.3/kg_17mph overall average.
Use 'Ride with A.Shutler[TFC] STW' function to drop in at any time you fancy.
Leave at any time you fancy.
Do a U turn or take a different junction any time you fancy.
Discord for chat if anybody wants it?
Let me know if anyone is keen......
Was looking at the tacx t2240 from Halfords the other day but the nearest store which had one was over 30 miles away and delivery wasn't an option. Just checked now and it seems they must have new stock as all shops close by have them and delivery is now an option. Just thought i would let you all know if you were in the market for one.
ooooooooooooooooooooooh so close.
ok, so its day after fasting day, but i still count it lol
15st 0.4 !
from 16st 8 pre Zwift in Oct
Nice one weeksy, keep it going.
Did 2 laps of the London Loop today.... Was taking it fairly easy overall as i'm hoping for a long one outdoors tomorrow with Crust. Did a 10.49 and a 9.50 up Box Hill.. Which was a it harder than i planned. I'd thought in my mind i'd be doing a 2 hour ride today, but i came in to see Mrs Weeksy after cresting Box the 2nd time and just letting my man cruise down on his own.... But when i got back to the bike, my legs and heart were not really in it. They were feeling a little tired... So maybe the 9.50 was a bit too tough for my plan on the 2nd time of asking.... Was just over an hour, so not too bad 🙂
Well, I've joined the ranks of the Zwifters, and the STW club. Currently using a dumb trainer which seems to give *very* generous power estimates 
Looking to buy a smart trainer as I think this might be addictive and wondering if anyone's using a Wahoo Kickr Snap? Post-purchase I may join you all for a race some day ...
I'm using a snap yes, as is Crosshair.
Has it been hassle-free? I don't have a lot of patience with faffing to get stuff to connect.
Yup. Effortless. Well, in that context anyway
😀Well, in that context anyway
The Snap was easier than I expected. worked first time, using bluetooth on iOS
Has anyone done extensive comparisons of a Snap to a direct force powermeter? I'm particularly interested in how well it tracks as it warms up during hard intervals and cools down in rest periods.
Some stuff on dcrainmaker and titaniumgeek, but not at all extensive. Seems like it gives much better results after an advance spindown. It's still just an estimation based on wheel speed though with all the problems that come with that, though I did read that they've updated the firmware recently to give better estimations of power when accelerating and decelerating based on rate of change of wheel speed.
I have a theory that with a calibration protocol of: 'spindown once from totally cold (i.e. ambient room temperature)' followed by ten minute warm up, followed by another spindown, it would be possible to characterise a given turbo's thermal response well enough to make a wheel-on trainer really pretty good. The ambient temperature shouldn't change too much in a workout (I can sweat my shed up a few degrees when it's really cold).
What I don't currently know is how much of the thermal effects that I see with my Vortex are directly related to the tyre / roller, and how much are due to the particulars of the Vortex resistance unit. If I warm it up properly before calibration then my Vortex is really not that bad, considering. If the Snap is markedly better (obviously that would have to be through stability of the resistance unit) then I'd be willing to buy one. Would need to play with one for a few weeks to be sure though, and I'm not sure whether e.g. Wiggle would be happy about taking one back based on my data pedantry! 🙂
If you're really concerned about the accuracy of power readings wouldn't it be better to consider investing in a power meter rather than relying on the turbo?
I have one. In an hour that'll be two. I use TrainerRoad mostly (sorry for the thread hijack!), and PowerMatch (using the power meter data to 'drive' the Erg mode) is a bit variable - sometimes it's perfect, but often it just gets in a tizz and goes way off. If they could make the software work reliably then I'd be all set, but in the meantime a more accurate / consistent turbo could get close enough.
I have a Drivo - supposedly accurate to within <1% and contains a power "meter"
Thing is, I'm not [b][i]really[/i][/b] concerned about the accuracy but the precision/repeatability is nice (no warm ups, spindowns etc; I pedal, it tells me how hard, supposedly with total dependability). It's sort of good to know where you really stand, I guess, but personal progress is what we all want to see isn't it, not absolute numbers ?
... so, what I like most about it is that I got a bit more "powerful" the day it arrived - clearly my old roadmachine was underestimating via zwiftpower
I have one. In an hour that'll be two. I use TrainerRoad mostly (sorry for the thread hijack!), and PowerMatch (using the power meter data to 'drive' the Erg mode) is a bit variable - sometimes it's perfect, but often it just gets in a tizz and goes way off. If they could make the software work reliably then I'd be all set, but in the meantime a more accurate / consistent turbo could get close enough.
Ah, ok. In Zwift it works fine getting power readings from a power meter but still having the smart trainer adjust resistance etc. That's what I do because I prefer using the same power meter to measure indoor and outdoor rudes.
My Snap tracks about 2-5% under my Stages.
I weighed up the whole PM v Smart trainer thing when I started on Zwift and tbh, the Snap is so smooth, so quiet and the variable resistance so nice to ride on that it's been worth every penny.
My first one developed a fault after a year/3500miles where the brake would cut out occasionally, resulting in some hefty power spikes. Once I stopped chasing software problems and realised it was actually faulty, Wahoo were very helpful and replaced it without any quibble. I didn't have the packaging and couldn't be arsed to find any so I bought another one direct from them, packaged my old one in the same box and DHL collected it from my door the next day. They then gave me a full refund when they recieved it in Holland the day after that.
I do much as epicsteve. Though that's not the same as erg mode. I did try erg mode with both turbo power for resistance control and PM power for resistance control but didn't really notice any difference, both were equally horrid.
Edit.. ^^ on a Tacx Neo.
I've been on zwift for a couple of months, but tonight was the first time I made a deliberate effort up box hill.
Happy(ish) with 10:40ish, but i can't seem to find the right segment on strava. Daft question, but what's the name of the full climb segment name?
Yes, the "official" segments didn't show up for me in the overview until I favourited them. Definitive list here:
http://zwiftblog.com/verified-zwift-strava-segments/
Cheers 🙂
Blimey, there's some pacy rides up there from stw peeps !
*resets bodyweight*