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Archives for October 2020

Fall 2020 Training Program Day 1

10.20.2020 by Scott Jangro // Leave a Comment

So the first day of the fitness kick-starter wasn’t great. I was slated to do The Long Scream in The Sufferfest, which I did. But it had me set at 40% effort, which is a full workout under 100 watts, which is not what I need or want right now. Maybe they’re taking it easy on me with the notion that I’m literally starting from zero? Having been at this for three weeks now, this isn’t quite what I was looking for.

About 22 minutes in, I dialed it up to 100% effort, which you can see here. I got my heart rate up to 150 or so, which also isn’t the effort I was looking for.

And I’m still questioning my FTP setting, and may increase it up toward 170-180, or do another FTP test, like the Half Monty.

Tomorrow is an off-day according to the training schedule, which I’ll probably ignore and add in a cycling workout.

Or maybe I’ll do some weight training, which I’ve been meaning to bring into the mix.

And then there’s this head-cold I’ve got coming on and I’ve been ignoring, and maybe that’ll knock me out. Nah.

See today’s ride on Strava…

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Categories // logs, training

Starting A Training Program

10.19.2020 by Scott Jangro // Leave a Comment

Today marks the beginning of a new training program. I kicked off the Fitness Kick-Starter on The Sufferfest. Here’s the first week.

It was a bit of a slow start as they scheduled a rest or recovery day. I didn’t get on the bike yesterday, so I didn’t want to take two days, plus I was excited to start!

So I did the Open 60 easy ride, which is 60% FTP steady at 90 RPM. I settled in, listened to an audio book, and just went.

Interestingly, my heart rate stayed in the 120s, which is pretty low for me when expending any effort at all.

That’s funny to me that Z1 is there at all. If I’m just walking, my HR is up in Z2. Maybe I can get into some sort of shape that I’ve never been in and can somehow stay in Z1 for easy efforts. Honestly, 120s feels new as traditionally, I spend most time in Z3 no matter how easy.

All in all, it was pretty comfortable. I broke a sweat, but had no trouble keeping going. Except it started to become uncomfortable to sit. I haven’t put in an a full hour more than once or twice in the past month as I’ve been back at it.

A good 14 base miles, which my body needs more for getting my touch points into shape than my stamina.

I’m a little concerned that my FTP is too low based on the FTP test on Saturday. Oh yeah. I did the Sufferfest Full Frontal FTP test and it came up at 156, which is down from the 160 that I set for myself manually.

Tomorrow: The Long Scream

https://vimeo.com/46131597

The Sufferfest – The Long Scream from The Sufferfest on Vimeo.

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Categories // logs, training

Cyclist Log October 2020

10.18.2020 by Scott Jangro // Leave a Comment

I’m back on the trainer.

Life has prevented me from getting outdoors on the bike, which is sad in and of itself, but also sad because I got fat. I maxed out in August at 199.9 lbs — It didn’t actually reach 200 — and we started changing how we eat.

My wife is a life coach, and she turned that on ourselves. We stopped eating poorly. We stopped eating all sugar and flour to break our sugar addictions.

The pounds started coming off, and late last month, I plateaued in the low 180’s. Dropping 15-18 lbs in 8 weeks was rewarding and encouraging, but I couldn’t continue the progress without getting more active.

Well, I have a Wahoo Kickr in the basement, so what’s my excuse?

I started scheduling myself daily workouts at 5:30 am. (Another life coach suggestion — schedule everything) and I’ve been at it now for about 3-4 weeks of almost daily riding.

I’m really enjoying it, and I’m trying to learn from my past “failure to launch”es by setting myself up for success. I know from the past that the things that keep me from getting on the bike are stupid:

  • not having workout clothes ready
  • technology not working (heart rate monitor, cadence meter, batteries, riding app, etc.)
  • piling too much on top of the activity like streaming
  • not scheduling sessions
  • complicated riding programs
  • too difficult of a training regimen
  • guilt from stealing time from family or work

Any one of these things can knock you out of a ride. I’ve addressed each and every one of these, and now I’m set to roll out of bed. Grab coffee and/or an energy drink, and I’m on my way with zero mental and physical friction.

A week ago, I transitioned from just some basic rides using the Wahoo Kickr app, and got into Sufferfest. That app has seriously grown up, and it was apparently purchased by Wahoo. So the integration is great.

Sufferfest was my first love when riding on a dumb trainer. Downward spiral remains some of my best and worst cycle training memories from almost ten years ago.

I’m now down another 10 lbs, progressing steadily toward my goal of sub-170 lbs and solid physical and mental fitness.

I’m starting a not-too-aggressive training program in Sufferfest for the next three months, ending just around Christmas.

Watch here for more logs of my progress.

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Categories // fitness, logs, training

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