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I wonder how much I should "carb up" for race lasting just over an hour (25 km), given that I weigh about six pounds less when I don't eat carbs...
Maybe just a couple onigiri's worth the night before? Letting myself go before the crit was probably a mistake, as nice as a full glycogen tank is to have.
I got a free gel at the crit so I am definitely going to take that with me. I don't usually eat that much breakfast (or any, if I am doing IF). Should I aim for say, half the calories I will need (probably at least 1000)?
It really, really sucks. I was on a business trip in Switzerland and went running: the weather was perfect, my cardiovascular system was in good shape and I was able to bang out 16 km up the Zürichberg in beautiful weather. But then I couldn't really move my right leg properly for a day. I did two 8 km runs afterwards, and I was ok, but I was left wanting more, knowing that I shouldn't.
That can't hurt and makes your way back home more interesting. But do you have enough uninterrupted road to do intervals where you live? Sendai is full of traffic lights from hell that seem to be timed so as to maximize stop-and-go traffic.
I got a free gel at the crit so I am definitely going to take that with me. I don't usually eat that much breakfast (or any, if I am doing IF). Should I aim for say, half the calories I will need (probably at least 1000)?
Oh, it is. Of course, I am nowhere in the same league as your stepfather, but it is quite sad I can't do a sport I actually enjoy and could do when I am on a business trip.Must be incredibly frustrating.
Actually, for hill climb repeats that sounds about perfect. My local training hill has roughly the same elevation difference and I have three options with different gradient profiles. The default one is intermediate (5-8 % on average with a steep ramp and a flatter bit), the second one has a super steep section in it and the third one is more drawn out. And the 5-10 minutes sound like a great warmup. (That's pretty much the same distance from my lab to "my" hill — I always arrive warmed up.)In Kochi, we are quite lucky with the layout of the city, as there are a variety of hills in easy reach. My favourite is about 1.5km @90m climb - it was literally a 1min detour to the base from where i used to work. Now about 5-10 mins.
I usually broke the bb of mamacharis within a few weeks, so I am not sure whether it is a good idea to get some training in.A bit short for the road bike, but perfect for the mama chari.
Amen. They got popular in Germany when I started driving, and they are really a godsend.I know why Japan only has a handful of roundabouts, but please introduce them!!!
If you go longer than for one hour, that could cause you to bonk. I usually like to put a little electrolyte/energy mix into my water bottle, perhaps about 1/3 of the recommended amount. Otherwise it is way too sweet and I get too thirsty.I forgot to eat the gel and I finished with 80% of my bottle of water left. Whoops.
If you go longer than for one hour, that could cause you to bonk. I usually like to put a little electrolyte/energy mix into my water bottle, perhaps about 1/3 of the recommended amount. Otherwise it is way too sweet and I get too thirsty.
The "TT Tuneup" workout plan is built into the program itself. Unfortunately their new workout plans lock workouts once you've done them (or forget to do them) and unlocks workouts after a certain period of time, which can be a pain in the arse when you really aren't in the mood for a zone 1 ride or are too tired for a sprint-heavy workout.
You can also only do one workout plain at a time.
The older workout plans are still available.
I just did the medium SST workout because my current plan wanted to make me do an hour of zone one on the trainer. No thank you. Instead, I set a new hour power record for Zwift. Hah.
You can also just download the workout files from online. At least you can on the PC version.