Wednesday, April 23, 2014 - Welcome, guest user!


Intense 29.2 mile time trial on yesterday’s 72 mile ride. At the end of yesterday's 72 mile ride. Nice dirt pants for a road ride!

My work schedule was packed last week, and I wasn’t able to get away for any rides longer than 36 miles. This past Sunday evening I was pleasantly surprised to see that my Monday morning plate was still nearly empty. So, after a week of short (but punchy!) rides, including a reevaluation of my FTP, a long Monday morning ride sounded good. Also–and this was likely a reaction to the dietary indulgences I enjoyed over… [Read more]

Added Tuesday, April 22, 2014 by

Indulgent weekend. I finally got to have fajitas on Saturday! I've been craving these all year long... The taco was Lisa's, but everything else in the picture I devoured.

We had family staying with us this past weekend, and I went a wee bit overboard with the dietary indulgences… We kicked things off with a trip to our favorite Mexican restaurant on Saturday. I ordered the steak fajitas, and I ate every last bite along with approximately 340 pounds of chips. I washed it all down with a margarita. The next day we all went up to the theater to watch a movie, which… [Read more]

Added Monday, April 21, 2014 by

2014 maintenance progress report: week #5 The FatTrack Pro Digital Body Fat Caliper

Week #5 of my 2014 maintenance program is complete, and it’s time for my weekly progress report. 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 and stats can be found here. Tools of the trade This is the exact equipment I use to track my progress every week   RAW DATA My scale weight this morning (as measured… [Read more]

Added Sunday, April 20, 2014 by

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