Well, I’ve done the ramp test and it says I do have a FTP of 223 but I’m not really trusting it as I’m really not that fit and I had the feeling my smart rollers really did not change the resistance. https://www.trainerroad.com/career/frell/rides/61666552-ramp-test
The ride itself looks kinda funny as well, as the powerstats match exactly what power was needed for each step until I got sceptical and tried to push harder. After then I’ve just tried to keep it somewhat above the goal of each step of the ramp. But I do have the feeling that I do have to check my setup and do it again.
Edit: I’ve redone the ramp test and i’ve pushed as long as I could and got a 303 this time… I don’t trust it and just have ordered some Powermeter Pedals (Favero Assiothingy) and will redo the Ramp test with them when they arrive.
Off topic for this thread, but what was your setup for the two tests? Meaning - what hardware were you using to measure power and generate resistance on the bike?
Dinner is the only place to cut calories. Eat enough to help stimulate recovery, but put as many of your calories “on the front end” to fuel your workouts.
Example:
I weigh 155. If I wanted to drop a pound in a week, I’d need to cut ~500 calories a day.
My BMR at 52 is about 1500 calories a day. Say 500 calories of daily activity in my life and job. So 2000 calories.
Easy endurance workout – 1500 calories.
3000 total. I need to limit to 2500 to lose weight, but I don’t want to feel like a total zombie in my workout.
7AM – breakfast after I get to school. 500cal
10AM – snack 500 cal
12 PM – snack 500 cal
1 PM – lunch 500 cal
Workout at 4PM
Dinner – 500 cal
I’m getting 2000 calories during the day to fuel training. A small dinner.
I’d say try to hold off from breakfast as late as you can, and then load in the snacks and lunch during a 6 hour window before your workout. It takes 3 hours for CHO to be stored as glycogen, and stays there for 2 more hours. So, anything you eat more than 5 hours before training will help fuel your workday, but not necessarily your workout (though it can do that to, as stored body fat).
I’m currently using my Elite Arion Smart rollers (with the built in powermeter). That’s the reason I don’t really trust it. While it’s great to ride on them, some reviews said their power reading can be off somewhat. It was the “final drop into the bucket” to finally order some pedal powermeters, also I would like to include outdoor rides into my training schedule!
and thanks for your feedback @RobertK, I think I’ll try this!
edit: I’ve redone the test properly this time and with a working powermeter. My FTP ist 252 which is what I suspected. I’m looking forward to see where it will be in 12 weeks after my two sweetspot base blocks
I don’t get the whole snacking 500kcal. That’s a lot in regards to a snack. But if it works for you then keep at it. Personally I’d rather eat fruit between meals and keep my meals around 6-800kcal.
I have always found it easier to break things up into 500 cal chunks, eaten about every 3 hours.
I get to my high school around 6:45, and leave at 3:15. My lunch period is not until 1PM. I can wolf down two PBJs or a couple of Clif Bars in the 5-minute windows I have between our 90min long classes. Although I get up at 4, I don’t eat until I’m at school.
Except for dinner, what I eat each day has to fit in one pouch of my book bag – which usually means four sandwiches and two clif bars. Fruit really doesn’t fit in the picture (can’t eat enough of it fast enough, no place to keep it, and I don’t want to be lugging tupperwares).
