blondeonabike Posted January 22, 2015 Posted January 22, 2015 Yeah, rider'The reliability of your perceived sense of power / exertion on those segments of climbs can vary with your freshness levels, the wind, die hitte in die Paarlvallei, your confidence, etcetera and other factors. Get on a watt bikeThat'll be a good measurementCan't agree more. Get on a wattbike. It is honest and raw and you will get the truth. All variables taken out the equation. For me I found out where my strenghs were and how I needed to train and in what disciplines I am best suited to compete.
Francis1 Posted January 26, 2015 Posted January 26, 2015 I Lost 27 kgs over 14 months and enjoy the added power I have in my legs. Followed the Banting diet and a cardio/strength training programm at the gym. 8 months into the period i did a evaluation on a watt bike and managed 235W over 45 minutes. I carried on and now I can average 285W over 45 minutes. Problem is I still weigh 100 kgs and this kills the power/weight ratio. In my opinion, strength training is what made the difference for me. Now i need to loose another 15kg,s and this will get me to another level.
Rider3000 Posted March 11, 2015 Author Posted March 11, 2015 Hi Hubbers.... So im off for my 1st wattbike ride... What test should i do? Someone advised to do the 3min Test... but im not sure if this is the right way to go to determine my Watts per kilograms W/kg = ?.?? w/kg I need to know my watts per kilogram and if i pedal hard for 3min i think ill only chase my Heart rate up.... Or is this the right test?
blondeonabike Posted March 11, 2015 Posted March 11, 2015 The 3 minute test is a good one to start with. Don't be fooled by it being only 3 minutes long. They will be the longest three minutes of your life if done properly. Have fun
Super J Posted March 11, 2015 Posted March 11, 2015 Here is my 5 cents worth, firstly, have you really lost power? Consider this,you have lost weight, which on flat roads means momentum, you say you go better uphill, because you lighter and your muscles are used to moving a heavier mass, so now you have to work a little harder on the flats because your momentum is not keeping you going.... Next bit, you have lost a lot of weight over 6 months, in other words you have really depleted your bodies reserves to the point that its turning catabolic and "eating" your muscle for fuel.... this I often suffer from as I am over 2 meters and 100kg so I dont touch any carbs or fats to keep my weight down. Try the following for a week or so, carry on training but at a lower intensity, try spinning the pedals more as to reduce stress on your muscular system, and up your protein and complex cabs intake, allow your body to bounce back from the starved state, what I find works great is mix Future life with water and drink a few throughout the day. You need to find the balance now in food intake and weight maintenance,its tricky, too much food intake and you'll pick up again, too little and you going to be drained and weak. And take a watt test when you feeling stronger, it will most likely be poor now...
Zariuss Posted March 11, 2015 Posted March 11, 2015 I Lost 27 kgs over 14 months and enjoy the added power I have in my legs. Followed the Banting diet and a cardio/strength training programm at the gym. 8 months into the period i did a evaluation on a watt bike and managed 235W over 45 minutes. I carried on and now I can average 285W over 45 minutes. Problem is I still weigh 100 kgs and this kills the power/weight ratio. In my opinion, strength training is what made the difference for me. Now i need to loose another 15kg,s and this will get me to another level. I have been on the Banting diet for 3months now and lost 12kg. I am stronger than ever on the bike.I think that the right diet plays a big role.Read Sean Badenhorst's write up in the Thread magazine about banting and cycling. very interesting.High fat Low Carb certainly is working for me.I am also still over 100kg but still loosing and getting stronger every week. If you cannot put in the effort yourself then obviously it wont work 100% for you mr OP. Just saying.
arendoog Posted March 11, 2015 Posted March 11, 2015 Similar thing happened to me . The type of muscle fibres changes from a mix to more endurance type fibres .The fast acting stronger fibres make space for the endurance fibres and you lose strength but gain endurance .Do more intervals and also running and gym work [Weights].Go for a run and you will notice that you use different muscle groups and will be hurting afterwards although you are seemingly fit
Rider3000 Posted March 13, 2015 Author Posted March 13, 2015 Hi guys, so i went for my test... flippen hell that was a bad 3 minutes! I once again realised that my fitness isnt where it was suppose to be (rode hard for the first 90 seconds then it went down) and i felt like stopping for a moment! This my 1st ever test so ill do that again in say 3 weeks time and keep on doing it. As mentioned before i think i did too many slow long rides and never did intervals! I think i did indeed burn muscle and starved my body from carbs and sugar but now its to get the power back! I do however feel i lost power and that its not in my head, confidence i found make a huge difference as i climb better and better the more i do a certain hill as i also time my efforts better and dont run out of steam.
Pure Savage Posted March 13, 2015 Posted March 13, 2015 Hi guys, so i went for my test... flippen hell that was a bad 3 minutes! I once again realised that my fitness isnt where it was suppose to be (rode hard for the first 90 seconds then it went down) and i felt like stopping for a moment! This my 1st ever test so ill do that again in say 3 weeks time and keep on doing it. As mentioned before i think i did too many slow long rides and never did intervals! I think i did indeed burn muscle and starved my body from carbs and sugar but now its to get the power back! I do however feel i lost power and that its not in my head, confidence i found make a huge difference as i climb better and better the more i do a certain hill as i also time my efforts better and dont run out of steam. Everyone is waiting for your 3 minute watt number
Rider3000 Posted March 16, 2015 Author Posted March 16, 2015 Hey guys.... ok well if your waiting on my number then i should post it here! im 78kg's and as stated i faded fast. My first minute was 309Watts but then overall for the 3min i did 255W. So that gives me a 3.27 W/Kg. I know its pathetic but as mentioned im allot weaker than before the weight loss. Also i think if i didnt do 309 watts in the 1st minute i can maybe do a 275W ave over 3 minutes. What do you guys think?
'Dale Posted March 16, 2015 Posted March 16, 2015 Hey guys.... ok well if your waiting on my number then i should post it here! im 78kg's and as stated i faded fast. My first minute was 309Watts but then overall for the 3min i did 255W. So that gives me a 3.27 W/Kg. I know its pathetic but as mentioned im allot weaker than before the weight loss. Also i think if i didnt do 309 watts in the 1st minute i can maybe do a 275W ave over 3 minutes. What do you guys think? Unless you're rolling with Movistar or Garmin Cannondale and they do their pre-season testing, there is nothing pathetic with your numbers, Rider'. What's most important: 1. Don't compare yourself to anyone but yourself.2. You have a baseline now. No go train smartly and with clear purpose to improve.3. Don't forget to enjoy rolling your bike.
Pure Savage Posted March 16, 2015 Posted March 16, 2015 Hey guys.... ok well if your waiting on my number then i should post it here! im 78kg's and as stated i faded fast. My first minute was 309Watts but then overall for the 3min i did 255W. So that gives me a 3.27 W/Kg. I know its pathetic but as mentioned im allot weaker than before the weight loss. Also i think if i didnt do 309 watts in the 1st minute i can maybe do a 275W ave over 3 minutes. What do you guys think? This number is not that important, its the next number you post in 2 weeks I went through this in August last year I think. Just keep at it and keep enjoying it!!! Looked at thread, went from 386w in June to 439w in August. The proper rest helped a lot as well. (Do no under estimate) I kept my weight around 76kg. Over trained in Oct and had average DC and Burger. *Added some info*
Pure Savage Posted March 16, 2015 Posted March 16, 2015 Went and found it, some good info on the watt bikes and linking to garmins and heart rates on that page! Like a knob I posted without the link: https://community.bikehub.co.za/topic/141292-wattbikes-at-virgin-fitness-test/page-10
NotSoBigBen Posted March 16, 2015 Posted March 16, 2015 Unless you're rolling with Movistar or Garmin Cannondale and they do their pre-season testing, there is nothing pathetic with your numbers, Rider'. What's most important: 1. Don't compare yourself to anyone but yourself.2. You have a baseline now. No go train smartly and with clear purpose to improve.3. Don't forget to enjoy rolling your bike. Spot on to my mind 'dale - I always thought this was the purpose of power training for amateurs and weekend warriors but I'm not so sure anymore
Thomo Posted March 16, 2015 Posted March 16, 2015 Some food for thought .... http://forums.teamestrogen.com/attachment.php?attachmentid=2821&d=1174547528
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