Week 1 training for ITU Worlds: Life Gets in the Way of Training

So, things don’t always go as planned.  I had great aspirations for the week.  My wife was going to be away visiting her mother, and my boss had to travel to a conference.  Oh yeah, lots of training time… or so I thought.

Week 1 in Review

I had big aspirations for the first week.  Well, let’s be honest, I just wanted to get back to training.  I was tired of being a lazy bum during my three weeks of not doing much.  Like always, though, I set my sights a little too high.  You see, I forgot that my real job gets a say.  Here is what I started with, remember? 

Here is what we ended up with:

It’s not horrible.  It’s just not how I wanted to start.  In my defense, work was insane last week.  I had more meetings than I could count and a few at night.  Needless to say, I did not get the sleep I wanted.  I also probably had a few more adult beverages than originally planned due to the meetings at night and the Army-Navy game on Saturday (big Army victory!) In the end, the week was what it was.  I had a pretty solid run on Sunday, a little over 10 miles in 1:20, ran at a relatively easy pace.  I really hope the next week is better.

Week 2 Preview

Building off of an underwhelming week, I’m not setting my expectations too high.  I have a physical fitness test on Tuesday, comprised of two minutes of push-ups, two minutes of sit-ups, and a two-mile run.  I am not worried about passing in the least bit.  I just want to go below 11:30 for the two-mile run.  In fact, I really want 11:10, but I don’t think I am in that shape right now.  I have not done any speed work in over a month, and I am still a few kilos heavier than normal.

Other than that, I have The International Intergalactic Immense Superhero/Super-villains Team Championship of the Virtual friggin Multiverse presented by TeamODZ race on Saturday, so that should break my legs off nicely.  Here’s how the whole week looks:

Train with Me

I will be leading a group workout on Wednesday morning at 0515 EDT if anyone wants to join.  It will be a workout focused on drills, one-legged and high cadence.  I will also be running long on Thursday morning.  It could get changed to Friday if there is any interest in doing it then.  I will be running at about a 7:30/mile pace for 1:20.  Starting at 0500 EDT.  Other than that, I hope to see you out on course.  Until then, Ride On!

Using Power to Manage Performance (Watts up with Power)

The “Watts up with Power?” ride is likely the slowest group ride you’ll find on Zwift, because it focuses on learning the basics of power based training while riding together on Zwift. Each ride is streamed to Zwift LIVE by ODZ on Facebook, and focuses on teaching specific principles of power-based training. For viewers that are unable to attend live, the teaching is made available for all to review afterwards.

Here is the summary for December 13th from presenter Taylor Thomas.

Perhaps the best use of power data is performance management. Knowing exactly when to train hard, recover, and how to come “into form” are invaluable for results-driven athletes. There are a variety of tools and metrics that should be utilized when managing performance with power data. The Performance Manager Concept, TSB, ATL, and CTL are the primary drivers for athletes looking to take full advantage of the data they’re producing. These metrics are central in understanding the core concepts of training and training dosage.

The Impulse-Response Model

Banister’s model is an attempt to investigate the relationship between both the volume and intensity of training, along with the resulting performance gains. The goal is to quantify this relationship with a mathematical approach vs. what is often a trial and error approach for coaches and athletes.

The crux of the model is that there are two opposing effects in training. One is that there are positive adaptations to training that result in fitness gains. Those gains are “chronic”. Two is that there is a negative response to exercise that results in fatigue. This fatigue is “acute” and is shorter lived than the chronic gains.

There are however some drawbacks to this model. Firstly, it does not accurately reflect physiological events relevant to fatigue and adaptation such as glycogen resynthesis or mitochondrial biogenesis. It also assumes that fitness is linear and that training will always lead to greater gains. This simply is not the case.

The model also requires a tremendous amount of data points that need to be tested at a frequency that isn’t realistic for training athletes. Even if athletes were able to test enough to obtain the data points they needed, the model has shown to not be a great predictor of future performance, which of course is one of the goals of this level of analysis.

The Performance Management Concept

This idea was designed to take the relatively complex concept of the Impulse-Response Model and create a more practical approach. Its goal was to be applied outside of the laboratory and compensate for some of the shortcomings of the previous approach. It uses several metrics to drive the concept.

Chronic Training Load (CTL) measures how much an athlete has been training historically, or chronically. It is calculated by an exponentially weighted moving average of daily TSS (Training Stress Score). It uses a 42 day constant to reflect the training that has been performed during the last 3 months.

Acute Training Load (ATL) provides a measurement of how much an athlete has been training recently, or acutely. ATL uses a weighted moving average of daily TSS with a 7 day constant. It can be viewed as the negative effects that training has had on an athlete.

Training Stress Balance (TSB) is the difference between CTL and ATL. TSB reflects an athlete’s “form” and must be combined properly with CTL to produce the desired results on race day.

Peaking with Power

Being “on form” requires the right blend of fitness and freshness. Too much time off before a race and too much fitness is lost. Conversely, too much heavy training leading up to a priority event and there’s too much fatigue. Use the PMC and its core metrics help strike the appropriate balance.

ATL drives CTL, meaning that the fatigue accumulated during training will eventually force time off, causing a decrease in CTL. This rest is critical, but must be balanced properly to elicit the desired response to training. Managing CTL and ATL is one of the hardest aspects of performance management.

TSB represents how well training load and rest have been managed. A positive TSB means that a rider is fit and fresh. However, negative TSB indicates fatigue. Knowing what number is optimal for key events is key to mastering this approach.

There are “optimal” levels for both CTL and ATL that can be used as guidelines for most athletes. Typically a CTL of between 100-150 TSS/day is when an athlete feels they are making the most progress. A CTL increase of 3-7 TSS/day is also optimal. Any more or less and training either feels stagnant or overtraining symptoms occur.

A range of between -10 to +25 TSB is acceptable when looking to produce peak powers for a given discipline. The ideal number is different for every athlete, but the rule of thumb is that for shorter more anaerobic efforts a more positive TSB is required than for longer more aerobic events.

Applying the Performance Manager Concept

Accuracy, as with all power based metrics, is very important. If TSS is the primary driver of the PMC then a correct and up to date FTP is paramount. If functional threshold power isn’t correct then TSS values will be too high or too low thus causing improper CTL, ATL and TSB readings.

Using a power meter consistently is ideal for this model to work. However, if there is lost data, corrupted data, or times when power was not used there are ways to estimate TSS. Comparing an effort to an historically similar one, using heart rate data, or by estimating Intensity Factor (IF) are all acceptable methods for calculating TSS in the absence of power.

If access to historical power meter data isn’t an option then there are ways to “seed” the numbers to get started. Making CTL and ATL the same and thus creating a TSB of zero is a safe place to start. Most athletes train at a TSS of 50-75 TSS/day and a weekly average IF of .70-85.

Use experience to tailor the Performance Manager Concept. Adjusting the ATL constant differently than the standard 7 days can reflect how fatigue actually occurs during times of heavy and light training. The goal is to produce a more accurate TSB.

Maintain perspective when using power to manage performance. Understanding how different times in the season impact fitness and form, as well as the demands of the training being completed. Not all efforts are equal and it’s important to apply the “art” of planning along with a quantitative approach.

The Road to Recovery: And So it Begins…

Editor’s note: Dave Bibby’s “Road to Recovery” series documents his use of Zwift to return to full fitness after a road bike accident in June 2017. This is the second post of the series… additional posts can be found here.

All Clear and Ready to Go

Great news from the physio that I am now all clear and allowed on the turbo. I can’t tell you how much I have missed it mentally as well as physically. So it’s time to get back on the island but what do I do first? As it was around the holiday season in the US I decided to join Eric on his Thanksgiving ride which as luck would have it, the course was covering the latest Mayan extension.

All started well but I soon realised they something was wrong with my power. I had done a few miles on Zwift before the last operation but surely I cannot have lost that much? This was run in the new workout mode where you can ride together even if your FTP’s do not match up. Something did not add up, perhaps the update had thrown out the calibration?

After a recalibration and making sure the turbo was all setup correctly I chose to join a group riding on Sunday morning. Again as it was workout mode and I could stay with the pack as long as I could output an even wattage. This was to be my lowest point so far on Zwift.  As the watts increased on the ride I was getting more and more fatigued. I managed only 2 miles before I got dropped and slouched over the bars. After a breather I pedaled around London at my own pace and completed 15 miles at an average of 130 watts.

You Have to Start Somewhere?

There was no getting away from it. Part of using Zwift effectively is being honest… telling the truth no matter how hard it is to take. I have clearly lost a lot of power and needed to reset myself on Zwift by taking the dreaded FTP test.

I considered what I had lost and decided to look back on my first rides on Zwift from November 2015. Even in the early days of Zwift I was able to manage around 200 watts and slowly moved up to an FTP of 297 in spring 2017. Could I really have lost all that?

As we all know the FTP is not the most exciting part of the platform but it’s good to check every now and then. After taking the shorter version of the test my worst fears became reality and I now was down to 181 – this was going to take longer than I thought!

So pretty demoralised, I decided with time on my hands I would start with a series of workouts I could use to focus my attention. After some consideration I’ve picked the 6 week beginner FTP builder. (Although I don’t class myself as a beginner I can use this as the foundation for my future training.)

Back in the Day

I thought it worthwhile when reflecting to look back over the early days of my Zwift journey and take a look at what I was doing on the platform when I first started. I remember back in 2015 before we had leader beacons that finding fellows Zwifters to ride with was a little harder than it is now. One such group I joined was called the Zwift Sub2.  It was there I met with the leader Joachim Taelman and a few of his friends. This was my first experience of riding in the group on Zwift and soon realised the work that leaders do. Not only the organisation to arrange these events with Zwift but during the ride itself trying to keep the group together. Thank you Joachim for playing your part in getting me hooked on Zwift!

Join me for the next installment where I start my first workouts and gain a few more feet in the hunt for Tron.

Winter Training: Lessons Learned on the Hardwood

It’s April 1st, 2017, and the first group ride of the season is about to take place. It’s a mostly sunny day, with a temperature of 6C (43F) and today’s group includes some of the faster riders in town. The 60 km ride is hard, with my heart pounding out of my chest on several occasions, which comes with the interesting mental note that my heart can still hit 162 beats per minute without sending me to the back of an ambulance. Incidentally, my maximum heart rate on the bike is 162. At 43 years old I am likely the oldest member of the group, and today I am cursing every ride that I DIDN’T DO over the course of the winter.

Unfortunately this is par for the course for my annual spring rides. Every fall the snow comes, the trainer comes out, and the riding grinds to a halt. The spring and summer is spent getting ‘back in shape’ while simultaneously trying to participate in endurance bike events, from 100 km road rides, to 8 hour mountain bike races. Thankfully I have a riding partner with boundless energy who keeps me pushing through the pain in the early season, then lets me chase him for the rest of the summer while he trains for a 24 hour mountain bike race.

Now it’s November 2017 and the snow is on the ground in my Northern Ontario town. It’s a balmy -8C as I type this first blog post. It will likely be April again before I move across pavement on two wheels. This year I am vowing to be different. By April I am striving to be more fit than any other spring since I began riding. A winter of increasing my cardiovascular fitness, maximum leg strength and efficiency on the bike, while decreasing my weight. Yes, I want to get FASTER.

Enter Zwift. Having been exposed to Zwift by the GCN Channel, and then further by GP Lama (Shane Miller), it was the catalyst in deciding to purchase a [amazon_textlink asin=’B0112VE4NO’ text=’Tacx Neo smart trainer’ template=’ProductLink’ store=’zwif-20′ marketplace=’US’ link_id=’474de508-de95-11e7-b500-45bccf9d2a6a’], and getting a membership to Zwift. It’s now three weeks into my Zwift winter adventure. I’ve traveled 1100 km up and down the roads of Watopia, and have learned some lessons, while already seeing improvements in my fitness. I spent the first few rides on the Neo doing self punishment in the form of fitness testing. The first day was the Tacx App’s virtual Alpe D’Huez climb. This was followed by the 60 minute FTP test, a 20 km time trial and then another ride for some maximum effort sprints. This information I have been able to add to fitness testing that I did this summer as part of a University research study. Thanks to the Neo and Zwift I can use this baseline testing to stimulate the ‘numbers’ side of my brain and keep me on track throughout the winter.

With this blog I plan on sharing my progress. The highs and the lows, as well as the lessons learned along the way. From a selfish perspective, I plan on using it to hold me accountable to my winter goals. There are a few Strava KOM’s that have been whispering my name, and come spring the race will be on to snatch them away! 🙂

Starting Statistics

• Age: 44
• Height: 188 cm / 6’2″
• Weight: 89 kg / 196.2lbs
• FTP: 243
• Time up Virtual Alpe d’Huez: 1:37.22 (**incorrect weight recorded before this ride so I carried an extra 9 kg up this silly mountain)
• 20 km Time Trial: 34:05 at average power of 242 watts
• Max Wattage: 897 watts

Zwift for Weight Loss: Diet and Nutrition

You need a strong drive to successfully navigate the start of a diet and exercise program. Do you have the steely mindset of a marathon runner for the long haul? Commitment is vital because all of us want to give in at some point in the first month. Are you the type of person to wade into the pool or the type who dives in? You’ll want to be strict the first fifteen days to turn your body in a new direction.

Let’s be clear: when the term ‘Weight Loss’ is used, we are actually referring to ‘Fat Loss.’ It is recommended you get your body fat measured. The cheapest way is to buy a scale that will estimate your body fat percentage. Even if they are not as accurate as a sports lab, they will help you monitor your fat loss. Many diets reduce weight by the loss of muscle tissue and water. This is not a successful diet or way of life. What do we want then?

Retain and Build Muscle

Muscle mass aids your metabolism. Losing muscle lowers the amount of calories needed in the daily diet. The keys to sufficient muscle structure are strength exercise, sufficient nutrients, and protein.

Reduce Dietary Fat

Merely reducing the number of calories in the diet often results only in a slower metabolism and thus, no weight loss. Interestingly, eating a small excess of carbohydrates and proteins will usually temporarily increase your metabolism to burn those extra calories. Some excess will be stored in your muscle cells after daily exercise. However, there is no increased metabolism with saturated fats.

I don’t count calories. I look at the amount of fat, especially saturated fat. 1% milk is almost 20% fat. Coconut milk has almost 20% saturated fat. Read the labels on cheese. Ouch!

Gradual Loss for Permanent Fat Loss

Often two pounds a month is a good rate. Don’t think that you can lose drastic weight by cutting calories in half. There are several detrimental effects of an extremely low calorie diet, defined as 1200 calories or less. They include:

• A large drop in metabolism
• Cannibalizing of muscle tissue
• Increased appetite
• Production of the enzyme Lipoprotein Lipase, a defensive mechanism to preserve body fat
• A reset of your fat levels. Your body will store excess fat to a higher level whenever it becomes available

Items to Avoid

• Fried foods
• Preservatives and sodium nitrates including deli meats, bacon, sausage, and ham. Just look at the ingredients in those packages of Ramen noodles!
• Corn syrup
• Junk food: soda, candy, cake, ice cream, cookies (with one exception below)
• Alcohol
• Salad dressings and hydrogenated oils
• Reduce all saturated fats. Choose skim milk.
• Pork and beef. Choose lean meats, such as turkey.
• Eliminate, as best you can, restaurant and processed foods.

Take the Dive

• Try cooking with sesame oil. Do not to use high heat. Most oils become heat damaged. With cold foods, use olive or pumpkin oil in small amounts.
• Use honey and real maple syrup in place of sugar. Don’t be tempted to use artificial sweeteners.
• Use only grass-fed beef and milk, and free-range organic chicken. Try vegetarian for a bit.
• Avoid farm-raised fish. Tilapia, catfish, salmon, and especially fish from Asia are on many lists of foods to avoid.

Further down the road in this series, we can go into the evidence for these restrictions. Why so strict on meat? The problem with meat sources is corporate selected animal feed. Much of our meat source is fed junk food to fatten up as fast as possible. As an example, read these articles: Fish, and Tilapia. You may not agree with Dr. Axe. But his warnings can not be brushed aside. Let me just paraphrase a doctor who said that ‘definitive proof is not available yet.’ He added, ‘Don’t wait for that report. Act sensibly now.’ Other health experts say there is sufficient evidence to make these changes.

Helpful Tips

• Use a smaller plate, except for a salad bowl (preferably only balsamic vinegar or lemon juice).
• Put the veggies on your plate first, not last. Take a large serving.
• Eat breakfast daily, preferably after morning exercise. This will keep your metabolism steady. If you lower your metabolism, weight loss will be much more difficult.
• Buy a protein powder and use with a meal instead of a meat protein. You’ll want about a 20 gram serving size. Whey protein is a good source readily found. I prefer egg white protein, such as Healthy n Fit. Egg whites are one of the best protein sources. Don’t eat raw egg whites. They have a very low absorption rate.
• Snacks: Try to plan ahead to have a healthy snack available if needed; a kiwi, a few walnuts, or another healthy alternate. I sometimes eat frozen cherries. Be wary of snack bars that are basically candy bars with oatmeal and processed soy protein. Again, homemade is the only good choice.

Now, it’s time to fill up your shelves, fridge, and freezer with healthy choices. Put a lot of pictures on your phone of healthy food choices and meals. Scroll through those pictures when you are shopping or when you get hungry.

Make a Shopping List

• Special items: Bone broth, green tea, fat free Greek yogurt, kombucha
• Veggies: peppers, mushrooms, cucumbers, broccoli, corn, spinach.
• Starches: pinto beans, white beans, potatoes, sweet potatoes, hummus, rice with a few cashews, green pea soup.
• Flavorful: kimchi, salsa with corn tortillas baked in the toaster, ginger, hot peppers, scallions.
• Snacks: pretzels, air-popped plain popcorn.
• Sweets: fruit Smoothie (banana, cherries, blueberries), raisins with a square of unsweetened chocolate, Newman’s Organic Prunes (to die for), homemade biscotti (an occasional treat).
• Bread: Bread isn’t evil. Always choose one with simple ingredients, not a long list of chemicals and preservatives. If it comes in a can, avoid it.

Hunger is for Nutrition

Hunger is your body seeking nutrition. It is not satisfied by just eating calories. Foods that lack nutrients will not satisfy that hunger. You may not feel like you are full when eating a bag of candy. Even when we overeat, our hunger often returns as soon as our body recognizes there is still a lack of needed nutrients.

I trust some of this will strongly benefit your successful diet.  In our next article, we will discuss your exercise program. You can find my recipe for low fat Biscotti at ZwiftOff. I’m planning a workout Zwift class starting in January. Group workouts on Zwift are growing by leaps and bounds, and it would be great to workout together!