So, today about 10 people from the Pitt cycling team (self included) did FTP testing at an indoor studio with cyclops spin bikes with power wheels!
I haven't ridden with a power-meter before so it was really interesting to see how even slight changes can have a huge impact on how many watts you are putting out. Besides cadence and resistance, slight changes in form made my watts jump or fall. I can see how useful riding with a power meter would be for refining my budgetting of energy, setting goals, and working on making my pedaling more efficient.
I do confess to having been nervous about seeing my first numbers... and failing in front of the other guys in the group.
The results were unimpressive, but not terrible terrible terrible either. My max watts were somewhere in the mid 240's. And, I was able to sustain ~200 watts for an 8 minute interval riding just below threshold, at a fairly reasonable 8/10 on a scale of perceived effort.
This puts my current max watts (the unofficial numbers) at around 4.06 watts/kilogram. And, 200 watts puts my effort during the SSI (sustained effort at ) 85-95 cadence) at 3.39 watts/kilogram. This puts me in "not terrible, but not great" territory.
We are retesting in 2 weeks, and I'm hoping for better numbers. I'm going to ask our coach about changing around my training block schedule so that I'm not testing on the third of a series of 3 consecutive training days. And, I will make sure I am better rested and adequately hydrated before next time - both things that were lacking today.
Saturday, January 21, 2012
Friday, January 20, 2012
Great data on bicycle commuting trends in the USA
Check this out!
Awesome work on bicycle commuting trends, and some very sad statistics about bicyclist deaths in the USA.
Awesome work on bicycle commuting trends, and some very sad statistics about bicyclist deaths in the USA.
Why do people hate on spandex?!
I was just on the local bicycle commuter message board and, suprise suprise, yet again the conversation has turned towards the problem with those hammerheads wearing spandex. Does wearing jeans on your bike grant you moral highground? Or some other sort of merit award?
Maybe it does. I sure as heck couldn't bike for any real distance wearing jeans - at least not a pair that fit properly!
1. Totally unrelated to having an ostomy, it is just downright unpleasant! When I bike, even just up the huge hill to work, I sweat. Sweaty jeans are gross. They stick to you, make your crotch feel damp for the next couple of hours, etc. Also, I have big quads and find jeans that fit my waist to have legs that are too tight if I'm doing more than standing or sitting around. Yes, I can bike slowly on flat ground in jeans, or even some fancier clothing. And, I do it on occasion. No, it is not my idea of a good time, and usually I'm going to encounter a hill or want to get to my destination faster than a sweatless pace.
2. I do have an ileostomy! This means that I have an appliance stuck to my abdomen just above the waistline of a pair of modern (fairly low waisted) jeans. When I bend forward on a bike wearing jeans or other pants with a hard waistband it starts to get into the dangerous territory of messing up my ostomy appliance. It's also uncomfortable to wear a waistband that compresses my abdomen in that sort of way. Disrupting my ostomy appliance is generally not a risk I'm willing to take. So I don't do it. Even on my commutes, I wear bike shorts. I am comfortable and get to work on time.
Maybe those people who think that biking wearing spandex reflects poorly on a person's charactor should realize that for some people bicycling clothing is not about fashion. There may actually be a physical reason for wearing bike shorts even when just commuting.
Don't shame me! I make a point of not shaming less serious cyclists for their lower yearly milages or higher resting heart rate. Just imagine how silly that would be! And, how much of a jerk would I be?! A big one. So, let's all respect each other and stop the judgement.
Spandex wearing and proud of it,
t.
Maybe it does. I sure as heck couldn't bike for any real distance wearing jeans - at least not a pair that fit properly!
1. Totally unrelated to having an ostomy, it is just downright unpleasant! When I bike, even just up the huge hill to work, I sweat. Sweaty jeans are gross. They stick to you, make your crotch feel damp for the next couple of hours, etc. Also, I have big quads and find jeans that fit my waist to have legs that are too tight if I'm doing more than standing or sitting around. Yes, I can bike slowly on flat ground in jeans, or even some fancier clothing. And, I do it on occasion. No, it is not my idea of a good time, and usually I'm going to encounter a hill or want to get to my destination faster than a sweatless pace.
2. I do have an ileostomy! This means that I have an appliance stuck to my abdomen just above the waistline of a pair of modern (fairly low waisted) jeans. When I bend forward on a bike wearing jeans or other pants with a hard waistband it starts to get into the dangerous territory of messing up my ostomy appliance. It's also uncomfortable to wear a waistband that compresses my abdomen in that sort of way. Disrupting my ostomy appliance is generally not a risk I'm willing to take. So I don't do it. Even on my commutes, I wear bike shorts. I am comfortable and get to work on time.
Maybe those people who think that biking wearing spandex reflects poorly on a person's charactor should realize that for some people bicycling clothing is not about fashion. There may actually be a physical reason for wearing bike shorts even when just commuting.
Don't shame me! I make a point of not shaming less serious cyclists for their lower yearly milages or higher resting heart rate. Just imagine how silly that would be! And, how much of a jerk would I be?! A big one. So, let's all respect each other and stop the judgement.
Spandex wearing and proud of it,
t.
Tuesday, January 17, 2012
Tuesday trainer time on a rainy winter night
It's Tuesday night, which means high intensity trainer time on my new training schedule!
I've got my index card of intervals taped to my bars, The Girl Who Kicked The Hornets Nest cued on Netflix, and a couple of waterbottles filled and at the ready.
Although I'm not excited about the cold, rainy weather here in Pittsburgh, I am glad to be back from my trip to California. And, I'm glad to back on my CAAD 10 and I'm glad to have finally put to bed any idea about me mountain biking... even for fun. I don't like when trees pop up at me out of the mist!
Still, there is something special about wading ankledeep into the surf at sunset in the middle of January... and not being cold!
I've got my index card of intervals taped to my bars, The Girl Who Kicked The Hornets Nest cued on Netflix, and a couple of waterbottles filled and at the ready.
Although I'm not excited about the cold, rainy weather here in Pittsburgh, I am glad to be back from my trip to California. And, I'm glad to back on my CAAD 10 and I'm glad to have finally put to bed any idea about me mountain biking... even for fun. I don't like when trees pop up at me out of the mist!
Still, there is something special about wading ankledeep into the surf at sunset in the middle of January... and not being cold!
Sunday, January 15, 2012
The electrolyte mystery
Did you know that the active ingredient (glycyrrhizinic acid) in liquorice (the real stuff, not twizzlers) can cause hypokalemia?
I didn't until recently! Apparently, licorice and anything made with anise contain a potent and long lasting aldosterone inhibitor (it's more complicated, but I'll keep it simple). Aldosterone is a corticosteroid hormone that acts on the distal tubules and collecting ducts of your nephrons. In other words, it is a hormone that out adrenal gland makes that helps us to regulate electrolytes. So, if your body senses that you need to hold onto your potassium and sodium, your kidneys usually don't let you excrete more than you should be. At the most basic level, aldosterone stops you from peeing out all of your electrolytes.
There are warnings about licorice use for people on dialysis because of the risk of hypokalemia. A simple internet search provides that much. However, nobody ever said a thing about licorice until a month ago when my new primary care provider asked whether I ate it. And, I do love licorice.
I continue to be suprised at how something so seemingly important as electrolyte balance and nutrition were never addressed by any of the hospital staff, my GI doc, or my previous primary care physician. It has only been at my own request that I have had any type of attention to nutritional deficiencies, and my health plan has never covered a nutritional consult. One might think that these types of information would be necessary for a person without the majority of their intestines!
Here's a project that I would love to have the time to take on: A campaign for the adoption of nutritional counseling as a standard of care for those with an ileostomy, or even IBD without an ileostomy. This type of intervention has been the standard of care for diabetics and heart disease patients upon diagnosis for years. It is time that people with digestive disorders receive the same attention.
I should mention that I do see a nutritionist, specifically a sports dietician who is herself a pro iron-man (woman?) competitor. She's awesome and while there haven't been many competative cyclists with exactly my circumstances, was excited about the challenge of getting me back on track. However, those consultations have been all out of pocket expenses, and the only person who has ever asked me to get a nutritional consult is my coach. I recognize that I am fortunate to have a smart coach who could refer me correctly, the motivation and education to be able to stick to a plan, and the financial priveledge to afford nutritional advice.
Licorice... a contributor to my problems with hypokalemia!
I didn't until recently! Apparently, licorice and anything made with anise contain a potent and long lasting aldosterone inhibitor (it's more complicated, but I'll keep it simple). Aldosterone is a corticosteroid hormone that acts on the distal tubules and collecting ducts of your nephrons. In other words, it is a hormone that out adrenal gland makes that helps us to regulate electrolytes. So, if your body senses that you need to hold onto your potassium and sodium, your kidneys usually don't let you excrete more than you should be. At the most basic level, aldosterone stops you from peeing out all of your electrolytes.
There are warnings about licorice use for people on dialysis because of the risk of hypokalemia. A simple internet search provides that much. However, nobody ever said a thing about licorice until a month ago when my new primary care provider asked whether I ate it. And, I do love licorice.
I continue to be suprised at how something so seemingly important as electrolyte balance and nutrition were never addressed by any of the hospital staff, my GI doc, or my previous primary care physician. It has only been at my own request that I have had any type of attention to nutritional deficiencies, and my health plan has never covered a nutritional consult. One might think that these types of information would be necessary for a person without the majority of their intestines!
Here's a project that I would love to have the time to take on: A campaign for the adoption of nutritional counseling as a standard of care for those with an ileostomy, or even IBD without an ileostomy. This type of intervention has been the standard of care for diabetics and heart disease patients upon diagnosis for years. It is time that people with digestive disorders receive the same attention.
I should mention that I do see a nutritionist, specifically a sports dietician who is herself a pro iron-man (woman?) competitor. She's awesome and while there haven't been many competative cyclists with exactly my circumstances, was excited about the challenge of getting me back on track. However, those consultations have been all out of pocket expenses, and the only person who has ever asked me to get a nutritional consult is my coach. I recognize that I am fortunate to have a smart coach who could refer me correctly, the motivation and education to be able to stick to a plan, and the financial priveledge to afford nutritional advice.
Wednesday, January 4, 2012
Cold feet
It's true, I'm a big baby when it comes to cycling outdoors in cold weather. If it weren't for the problem of cold feet, it wouldn't be so bad. I have an awesome pair of Endura neoprene booties, yet my toes still get cold. So cold that I don't want to put a foot down at lights, for fear of falling over due to numb/painful feet.
Sigh, if only the warmth that I generate from work on the bike would travel to my toes...
It's snowy here this week and I'm inside on the trainer. And, I'm looking forward to going to Southern California next week! Biking outdoors in 70 degree weather! No cold toes!
Sigh, if only the warmth that I generate from work on the bike would travel to my toes...
It's snowy here this week and I'm inside on the trainer. And, I'm looking forward to going to Southern California next week! Biking outdoors in 70 degree weather! No cold toes!
Sunday, January 1, 2012
Happy New Year!
Happy New Year everyone!
It's been a busy fall semester, and I admit to having cut out a lot of the peripheral things in my life. But, not bicycling! I've been riding with the university cycling club for the past few months, and putting in my time on the trainer and track. Things are looking up.
This year will be my first year competing at a collegiate level, in the C division (cat 3/4). In preparation for the cycling season, I'm getting into a more serious training schedule and finally sorting out a nutritional program to help me meet the demands of training. It looks like for the next few months until the season starts in March I will be doing two back to back endurance days, and two midweek high intensity days. I'm excited about competing and looking forward to seeing where a more structured plan will take me!
More to come...
It's been a busy fall semester, and I admit to having cut out a lot of the peripheral things in my life. But, not bicycling! I've been riding with the university cycling club for the past few months, and putting in my time on the trainer and track. Things are looking up.
This year will be my first year competing at a collegiate level, in the C division (cat 3/4). In preparation for the cycling season, I'm getting into a more serious training schedule and finally sorting out a nutritional program to help me meet the demands of training. It looks like for the next few months until the season starts in March I will be doing two back to back endurance days, and two midweek high intensity days. I'm excited about competing and looking forward to seeing where a more structured plan will take me!
More to come...
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