Does anyone know where/how to get a Dexa Scan in the Boulder area? I thought it'd be a lot easier to find information and locations, but I can't find shit online.
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Does anyone know where/how to get a Dexa Scan in the Boulder area? I thought it'd be a lot easier to find information and locations, but I can't find shit online.
Scanners are quite expensive, so you'll likely only find them at major hospitals and not clinics / nutrition services.Quote:
Originally Posted by smmokan
BCH has a scanner. I'd call and see what their self-pay rates are and confirm that they'll report Fat Mass and Fat Free Mass, in addition to bone density scores.
DTM, you should just crowd source it. Post some more shirtless pictures and we'll all weigh in on your lean body mass percentage.
Wait, what?
Hahaha... Wrong callout! For some reason I saw your username instead of smmokan's. Maybe that would also be good, though?
I do happen to have free access to an InBody scanner (impedence based, but a nice one). Around this time last I did one and it said 12.9%. The margin of error is probably +/- 3-5%, though.
Does the dexa website has a list of locations? I feel like i've tried looking that up before. Although I suppose that might not include every place.
Anyway I've been having a decent winter of training I guess. The lack of snow but short days, crappy roads, and cold has given me a lot of opportunity to get on zwift and do workouts. Funny how when you keep doing them power goes up. Pretty good numbers on the last 5x5 and 2x20 workouts I did. Looking last year around this time I was 20w lower on a vo2 workout and I had a pretty good season last year.
I really tend to slack off with the workouts when I can start riding a bunch of miles outside though.
You'd have to leave the bubble - it's at Colorado & I-25 - but it's only $80 and I was able to get in fairly quickly the one time I did it.Quote:
Originally Posted by smmokan
https://www.bodyfatusa.com
Question for you guys around programming and specifically threshold work. Trying to sort out progression through the base/build/race phases of a program.
I've been listening to a bunch of podcasts and doing some reading, and what has made sense to me is within each block focus on progression of time in zone (versus increasing power), and then block to block focus on increasing the intensity of zones... so for base, obviously Z2/endurance and then progressing within tempo/sweet spot with a few harder efforts every few weeks (one vo2max for example). Build, focusing on threshold and vo2max and race focusing on event specific intervals. I'm fairly comfortable on workouts/progressions in vo2max and sprinting, but what I am trying to sort out now is in the build phase how to program threshold work with an aim to either slightly improve my threshold power or better yet increase time to exhaustion. Goal events are fondos, so 120-150km 1500-2000m with intense 5-15min climbing efforts followed by Z2 cruising/recovering. Will be doing a few shorter road races as well. Not really clear on what threshold workouts look like versus sweet spot, i.e. 2x20's, 2x30's or just going and hammering a hill climb for an hour as close to my FTP as possible.
I like 5x5s at 95-100% FTP with 1 minute recovery. 4x8 with 2 minutes works well also. Pick one, do it twice a week, and stick to it for a while instead of mixing it up and you'll likely have good results.Quote:
Originally Posted by gramboh
"Threshold" workouts can be progressed byQuote:
Originally Posted by gramboh
1. Altering Intensity
2. Increasing Work duration
3. Decreasing Rest duration
So,
5 x 5min at 95% FTP with 5 minutes recovery is less difficult than with 1 min of rest.
2x15 min at 95% with 5 min recovery is more difficult than 5x5min @ 95% with 1 min rest.
2x15 min at 95% with 20s surges to 105% FTP every 2 min is harder than the straight 2x15 min.
I very rarely recommend straight sub-threshold efforts (e.g. 95% FTP). I think it's an important skill the riders lean to push above threshold and then learn to recover at 95% because this is more reflective of how we use this workload in an event. So, I almost always recommend surges or an over / under style of workout prescription.
Complete training jong here. Generally speaking, how bad is it not to eat after an ~hour long ride on the trainer?
I have a hard time stomaching food afterwards, usually just have a gatorade and as much water as I can. With my current schedule my typical riding time ends about four hours before from dinner. Maybe worth noting when I do have dinner, I'm not exactly feeling famished. In other words, my hunger level is still normal by then.
I am (slowly) losing weight but suspect I'm not doing my muscles any favours by waiting a few hours to eat.
Any thoughts or comments are greatly appreciated.
What about a recovery drink? I’ve started using a mix of Skratch and whey protein (after both lifting and riding), and it actually tastes pretty good.
Why pay for Skratch? 60g of sucrose and 20g of whey will be just as effective and will cost pennies.
Oh. Of course recovery drinks are a thing - thank you! I wasn't joking when I said I was new to this.Quote:
Originally Posted by smmokan
Thank you. Would those measurements be good for a 195 lb guy?Quote:
Originally Posted by climberevan
I definitely recommend getting in calories post workout, and extra calories on big training days, esp if you’re losing weight. I’m usually a “eat when I’m hungry” person but was never hungry after a long run sesh. I Noticed it was significantly impacting my recovery. I started targeting those really high calorie foods post workout so I didn’t have to eat as much
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I do a scoop of unflavored whey with maple syrup. YumQuote:
Originally Posted by climberevan
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Because I get a discount on Skratch and I personally don't want 60g of pure sugar.Quote:
Originally Posted by climberevan
Organic chocolate whole milk. We have a local brand that doesn't contain any corn shits. It's perfect for swillin post workout, riding, skiing or moto for me.
Ok thanks all, lots of options here for me to try.
Not sure if serious.Quote:
Originally Posted by smmokan
Yeah... Maybe go ahead and check the ingredients in Skratch and get back to us on that one.Quote:
Originally Posted by Dantheman
The amount you want to eat after a workout depends on how long/hard it was and how depleted you are. It could range from 20g to 60+g. But I don't think you'd go to far wrong with 50g of sugar and 10g or so of protein (or just the sugar, since the protein isn't doing much for you in that particular scenario--you can just get it later if you prefer).
Remember, you don't get "tha diabeetus" from eating sugar while or immediately after you are working out hard; you get it when you are fat and drinking soda all day while sitting still.
Ok, I did it for him.Attachment 488369
Yeah, I get it and understand the concept of recovery. But I *personally* don’t want to down pure sugar every ride or workout. That would get really old after… probably one time.
Oh, so you mean something with flavoring? There's lots of ways to do that on the cheap.
I’m realizing that I’ve started running a slower cadence over the last 5-6 years. I mountain bike around 600-700 hours per year but mostly 14-15 hour weeks during bike season and I’ll ski mid winter.
I think my default cadence these days is around 70-75. Most rides I don’t shift from that or hit higher cadences often.
Is it a good idea for me to do some higher cadence spinning?
I have a few 100k races this year but I’m mainly trying to do the Kokopelli in about 14 hours and a quick time from Molas to Durango on the Colorado trail.
Last night I did a 95 cadence ride on my trainer for about 50 minutes (about 70-75% of ftp) and my main take away ways “yeah that felt really different”. It wasn’t hard or easy just a different type of fatigue.
Any thoughts?
I was always told that high cadence will get the most out of your aerobic capacity, and low cadence will work the muscles more. So, we were taught to spin as much as possible until tired and then muscle it home.
Not sure if those theories are still valid, but it makes sense to me when I ride. 80rpm is my comfort zone.
I read a study a few years back that said the higher the riders power output the more efficient they were at higher cadences.
Pure speculation on my part, the study didn’t say this: my thinking is that just the act of spinning your legs quickly takes work (think riding on a trainer with no resistance, but spinning at 90-100 rpm). For a rider who can’t maintain much power, riding at high cadence is using a significant chunk of their capacity just to spin their legs quickly. Whereas for a rider whose max sustained output capacity is high, the act of just spinning itself is using up a smaller share of the available total, so they aren’t as limited by that and can take advantage of the other efficiency gains that can come from a higher cadence.
I think this probably translates to an individual rider riding at different intensities as well - no point spinning at 95 rpm if you’re just trying to ride at a relaxed pace.
Quote:
Originally Posted by bean
Thanks guys, super helpful. I'll work these into my training plan. @XtrPickels, definitely like your idea around being able to surge and then recover (at a still high work level), definitely encountered that in many places on the Whistler Fondo last year, and my goal this year is to be in the next group up the road which will require being able to hammer a lot in the first 20-30 min before it settles down.Quote:
Originally Posted by XtrPickels
I find my natural cadence in the endurance realm to be around 80-85rpm, and I used to do 85ish on harder efforts. For the last year or so I have made an effort to push higher cadence at and above threshold, usually 95rpm, and I find it makes a massive difference in not feeling fatigue in my legs. It took a while for my body to adapt to the higher cadence but now it feels natural. I still settle down to 80-85ish in zone 2. If I am recovering between intense intervals at zone 1 or lower I sometimes drop to 75rpm.Quote:
Originally Posted by Tailwind
My training program (Garmin gran fondo plan) recommends doing higher intensity intervals at higher cadences, and I found that I do prefer 90-95 rpm for making more power. On sustained efforts, zone two stuff, or recovery, I try to keep it low to mid 80s. Pretty much on board with gramboh above.
Why does Zwift now think my Garmin Cadence Sensor 2 is a Cycligentinc cadence sensor? That started happening after I updated to Windows 11 and reinstalled the ANT+ driver. I don’t care what it’s called as long as it detects it, but the cadence reading is frequently off. It varies but sometimes it’s as low as ~half what I’m spinning. It seems like it’s worse in Erg mode for a workout.
Been using Zwift almost daily since late December and I'm finding it harder and harder to drink water and eat after a work out. If I force water or gatorade I'll feel nauseous and sometimes dry heave or vomit the little bit I've ingested. These aren't generally super hard rides either.
If I wait about an hour it gets easier but it just seems really odd. On one hand I feel like I should be taking more in sooner to finishing, but on the other hand it's not like I'll be dying of thirst hours later.
Any ideas what might be going on?
How much are you drinking/eating during your training rides? Are you doing any kind of carb/salt mix or just water? For me, if I drink adequately on the ride, I don't really drink a ton directly after (outside of 3+ hour hard rides where I likely run out of fluid by the end).Quote:
Originally Posted by Thaleia
I'm drinking very little during the rides. I force myself to take sips and not really prehydrating either. Not eating during.Quote:
Originally Posted by gramboh
It's really odd. My rides are generally ~ two hours after a light meal. Urine is generally fairly clear.
I used to be able to do two hour rides on just water, but as I got older I started feeling like crap.
Don’t know why that is, but I now have energy drink in my bottle even on short rides. I also drink more of it, so stay hydrated better. (Helps that for my whole life I’ve been trying to gain weight, not lose it.)
How do you feel during these rides - feeling nauseous and/or any belly pain?Quote:
Originally Posted by Thaleia
Like a Redbull type drink or something else?Quote:
Originally Posted by J. Barron DeJong
While riding, not at all. Overall I feel good. I enjoy it. Any sicky stuff is right after the ride within about a half hour or so.Quote:
Originally Posted by bennymac
Sorry, shouldn’t have said energy, never drink those. Just a sugar water type drink.Quote:
Originally Posted by Thaleia
Figured that but the wording threw me off, thanks for confirming.