Saturday, April 19, 2014 - Welcome, guest user!

A look at my maintenance nutrition. A typical maintenance day of food for me (2014)

A lot of you have inquired about my maintenance nutrition, but I couldn’t really address that question right away because my diet was ever-changing as I gradually transitioned from my cutting diet to my maintenance diet. Now that I’ve sort of settled into a maintenance caloric “sweet spot”, I thought it would be a good time to enter a typical maintenance day into MyFitnessPal and see what my calories and macros looked like. I need… [Read more]

Added Saturday, April 19, 2014 by

Alcohol consumption and quality of sleep. Alcohol's effect on sleep patterns

I’ve been getting up very early lately–generally between 4:00 and 4:30 AM–but a couple of times this week I’ve found myself standing in front of the coffee pot as early as 3:30 in the morning. Given my current trajectory, I expect that by mid-summer I’ll be up and at ‘em shortly before midnight. I’m not going to bed any earlier than usual, either. I’m almost always in bed somewhere between 9:00 and 9:30 PM, and… [Read more]

Added Friday, April 18, 2014 by

Done with Pro4 Service Course tires; Good Samaritan helps me get home. Outside of the rear Pro4 Service Course Tire. The two circled areas are where I suffered two flats on yesterday's ride.

Back in February I’d put more than 5,000 100% trouble-free kilometers (3,124 miles) on my tires, and it was time to replace them. I was extremely pleased with the GP 4000S tires, but wanted to give the tires a shake, as I’d heard very good things about them. Life with the Pro4 tires started out very well: I loved the ride quality, the low rolling resistance, the way they handled/cornered and their simple, understated look…. [Read more]

Added Thursday, April 17, 2014 by

New FTP established, in-depth analysis; A word about my size. Emerging from the pain cave after yesterday's tough, but satisfying, FTP test.

I’m not even going to try and pretend that I’m not excited about this morning’s blog! Yesterday I re-tested my FTP using the Stages Cycling power meter, and this morning I am going to put on my nerd hat and crunch that data. Strap in, dear readers, this is going to get insane. Of course by “insane” I mean that there’s a slight chance you may not doze off. Go brew a pot of strong… [Read more]

Added Wednesday, April 16, 2014 by

Next training program begins, FTP test today with Stages power meter. TrainerRoad logo

I’ve got a busy work day ahead and very limited free time available to ride (1 hour, max). Also, it looks like we’re going to see some heavy rainfall as a front pushes through the region later today. Put another way, the stars have finally aligned, and I’m out of excuses: today I’ll enter the pain cave and kick off the next six-week cycling training program I’ll be doing, TrainerRoad’s “Intermediate Base II”. This new… [Read more]

Added Tuesday, April 15, 2014 by

Part of Saturday’s ride analyzed in great depth. This is the 8-minute section of Saturday's ~100 kilometer ride that I used to estimate my FTP using my Stages Cycling power meter. My average wattage output was 327, and my peak wattage output was 1,001.

Fair warning: I’m going to geek out a bit this morning. Specifically, I want to analyze part of a ride I did on Saturday, so I’ll be bringing up stuff like power, watts, Functional Threshold Power (FTP), watts/kg, 8-minute test, VirtualPower, power meters and so on. For information on all of those terms and a basic primer on training with power, please see my article “Coggan’s Power Based Training“. You can also check out my… [Read more]

Added Monday, April 14, 2014 by

2014 maintenance progress report: week #4 EatSmart Precision Digital Bathroom Scale

Week #4 of my 2014 maintenance program is complete, and it’s time for my weekly progress report. Note that I was out of town last Sunday for the Cross-Florida ride, so last week’s report was done on Saturday–a day earlier than usual. This week’s report will cover that extra day. For more information on my nine-week 2014 cutting program (which I used leading into this maintenance phase), please check out this blog. My end-of-cut blog… [Read more]

Added Sunday, April 13, 2014 by

Administrivia… John Stone Fitness

I’ve got an early morning group ride I need to get to, so I thought I’d post a couple of brief blurbs on some JSF changes and updates that will be rolling out in the near future… As I announced late last year, JSF BodyShop™ will be closing down in the very near future. Based on traffic and the number of logins, I can see that the vast majority of you have already abandoned the… [Read more]

Added Saturday, April 12, 2014 by

Super fun day of bikes, gardening, nature, pizza and craft beer! This was my 14" Gourmet White Pizza with fresh tomatoes and onions, and an incredible IPA called "Jai Alai" from Cigar City Brewing.

The long, hot Florida summer is fast approaching. When I did the Cross-Florida ride this past Sunday (my post-ride reports can be found here: Part I and Part II), the heat was definitely a factor. It was a pleasant ~64° F when we rolled out at 7:00 AM, but by midday my was recording temperatures of over 90° F when riding in the direct sunlight, and a peak temperature of 98.6°. Here’s the temperature chart… [Read more]

Added Friday, April 11, 2014 by

Time to re-test my FTP and start next TrainerRoad program. My Bike Torture Chamber, set for the painful hour-long "8 minute" FTP test.

At the end of February I completed the six-week cycling training program I was following on TrainerRoad. The program I was following, Intermediate Base I, is a Base/Foundation building plan, and an excellent place to start after taking some time off or at the beginning of the season. I’ve completed Intermediate Base I three times now, and after an admittedly lazy December I knew that it was precisely what I needed to get me on… [Read more]

Added Thursday, April 10, 2014 by