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TrainerRoad and the Fine Line between Improvement and Overtraining
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- Опубліковано 20 лис 2023
- So I'm still plugging away to try and reach my goal 4 W/Kg. TrainerRoad is still serving me well, but I'm finding it difficult to balance losing weight and overtraining.
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I also started to use TrainerRoad 3-4 weeks ago. started completely fresh, since I did not ride my bike all year long. I gained 10kg (currently 90kg) over the year and I am currently sitting at 208 ftp. I'm on my mission to 3w/kg now. Currently doing base training and looking forward to gain power over the next couple months.
Good luck on your 4w/kg journey. I've got a few tips that I learned along the way that might help:
1) Don't cut carbs when you have a big workout planned the next day. The meal you eat the night before is more important than what you eat for breakfast. You should plan your carb intake around the high intensity workouts and cut back on rest days.
2) Post workout nutrition is super important for recovery and if you don't replenish your glycogen stores with a high carb meal soon after your workout, you'll feel like crap the next day for sure.
3) I have had good weight loss results doing my z2 rides in the mornings while fasted.
Also worth noting that unless you're using the same power meter for indoor and outdoor riding, you may have an inaccurate FTP set for your indoor workouts. Worthwhile doing a test on both setups so you know where you're at.
Even better...don't cut carbs. Even when in a deficit
I definitely agree about getting a different ftp number for both indoor and outdoor workouts. When I start the next block that's something I'll be sure to do!
Yeah I'm definitely not optimising carb load, I'll take more notice of the evening meals now for sure!
Trainerroad was a great way back when I used it with sufferfest videos.
Keep up the great work
Don't cut down on your food intake whilst training like this, you will naturally lose weight due to the intensity. If you cut out calories you will become weaker and more fatigued.
I agree with not cutting calories during a build period. Your point about intensity and weightloss is just wrong though. Weightloss occurs when you‘re in a sustained calorie deficit. No matter how intense your workouts are, if you eat enough you‘re not gonna loose weight. But yes, higher intensities burn more calories ofc.
@@TheFr4z0r You would be in a calorie deficit unless you ate more than you usual amount. I think we are saying the same thing but I missed out that little piece of information. Good point 👍😁
Good points. Being on a diet and ramping up training is a difficult balance. I try to make my workouts net zero calories, so I eat enough to roughly balance out the calories burned. And make sure to get a load of carbs and proteins after a hard training. It works for me. I use 'eat my ride' to check how many carbs I need for a given workout. Eating while riding is something I needed to get used to, but I found the right gels that allow me to do it without feeling sick.
Maybe your deficit is a bit big? I am losing around 3 kgs a month with 2000-ish calories per day. But with 3 hours endurance rides I sometimes eat 3500 - 3800kcal a day and still end up with a deficit.
I've definitely tried to up my calorie intake while on the bike. Currently I'm just mixing in sugar and trying to have about 60-80 grams an hour. I'll definitely check out 'eat my ride', I remember seeing it used by some other youtubers but never had a proper go with it.
I'm currently doing about 500 calories a day, which maybe is a bit too much of a deficit. I'll maybe adjust it to around 300 and see if I feel any better
heres a tip from a quick thing I noticed. and you absolutely unequivocally need to change it. not negotiable. your avg cadence is far to low. you need to be at very least riding 87-90rpm if putting out 220wats+ ideally 90-95. *biomechanical engineer and ex pro cyclist. yes I know your a tall big guy, your legs will adjust up in no time flat.
I've always been a grinder rather than a spinner! Most of the workouts I do are on the hills where my lowest gear is just a bit too low to get to 90-95. I'm planning on upgrading my groupset from Shimano Sora to Sram axs soon, so I'll definitely be sure to add some easier gears for spinning
Always good to hear from you!
You may want to start tracking your macros and following diet more closely. Just a suggestion.
Looking forward to the Fondo recap! Be sure to get some group rides in btwn then and now if possible!
Cheers! Yeah I should really be doing that... I'm using myfitnesspal to track food, but getting the macros is a 'premium feature' and I refuse to have another subscription. I'm going to have a search for a better app 😂
I'll definitely try to find some group rides, but annoyingly most of the cycling clubs are halfway across the city. I would be cycling for like 2 hours just to get to the start point!
@@JMower I use an app called "Macros" its boring but gets the job done. lol
Nice to see you still riding! As far as losing weight and building power at the same time it's hard to do. You can't really be in a calorie deficit and expect your body to perform max intervals for improvement. Same as in weight lifting, you can't build muscle on a deficit, you need a surplus to build. You could do what body builders do with periods of bulking and then cutting. Pretty much solely focus on one thing and do that one thing the best you can. In the end you'll loose weight. Zone 2 rides you can do all day long and not need to take extra calories to fuel. Also, don't conform to the 60 grams or 80 grams or whatever BS is being said about how much you need to consume for an hour of cycling. These numbers are for top athletes doing 5 hour training sessions, not your average 1 hour set of intervals designed for an armature dude. I'm not saying that you don't need to consume something on longer rides, just keep in mind that your body should have enough glycogen stores for 1 hour of solid effort. And that's hard work, not zone 2 messing about effort. If your workout is going to be 1.5 hours, do you really need to consume a ton of sugar? Maybe better to hit some extra protein after and naturally restore your glycogen reserves throughout the day. I'm not a doctor or a nutritionist. I'm coming from dropping from at least 105kg down to 80 (give or take) in less than 2 years. Zone 2 and calorie deficit is how I got there.
Jarrod, can I ask how tall you are? I feel you could easily obtain 4w/kg with diet alone.
Anyway, keep it up, its great to see you are still enthusiastic.
I'm 185cm, so definitely a lot of room for weight loss. I feel like I carry my weight quite well, people are surprised when I tell them how much I weigh. But most of the extra weight is on my belly and there's definitely about 10-15kg of fat there alone!
Thanks for the support!!
I struggle with the diet as well. I am also almost exactly 97kgs and would ideally like to be around 10-12 kgs less. Running a calorie deficit while training leaves me hungry 24/7 and unable to 'hit the numbers'. Also impacts my ability to recover, feeling drained long after the workout is complete. Not sure what the answer here is. Look forward to your updates to see if you figure something out haha!
I went from being a 140kg shot putter to 88kg cat 1. I had a lot of muscle and fat to lose. I accepted that calorie deficit. Getting that power later on is easier than losing muscle is.
The struggle is real! I think it's all about the timing and making sure the energy is in your body when you need it most. But it's definitely a challenge to get right. Good luck on your journey, hopefully we'll both make it!
I was going to remark that it's almost impossible to train and cut weight at the same time, because workouts must be well fuelled. I see other people have made that point already.
I was also going to say that there could be quite a difference between your outdoor and indoor FTPs, which others have also mentioned as well.
One thing that I haven't seen, is that I believe Trainer Road uses your FTP to calculate power targets in your other training zones. Except two people might have exactly the same FTP, but hugely different 1 minute powers. It looks like you can easily do the shorter workouts so this method of computation is not right for you. I think I recall a video from you doing the 4DP test on Wahoo Systm, formerly the Sufferfest. If you look up your old results, you might get some hints about how well you perform for short intervals relative to your FTP and you might want to crank the power up accordingly on Trainer Road. Or better yet, just do some all out efforts for shorter time periods and use those as your guide.
Interesting insight, as always 🎉 how are you finding doing structured training outside on the road (when you can)? Doesn’t traffic and general road layout make it difficult?
I'm actually quite lucky, about 30 mins from home is a really nice 'mountain reserve park' thingy, where no cars are allowed! So I tend to just go there and do hill repeats. I use the ride there as a warm up, and then the ride back I'll just sprint away from all the traffic lights and work on trying to be a bit more aero
It is possible you shouldn't be doing 6 days of TR.
you can have a look at road cycling academy video on nutrition while training ua-cam.com/video/Fkz-stcWEjE/v-deo.html
As far as i understand that you are basically having the high carb meals prior to hard training sessions and you go for light meals for the less intesive workouts
Nice one! Will check this out for sure!
Maybe your ftp is set to high
I think it's more down to doing the ftp test outside, and then doing the workouts inside. Ideally I would have a different number for indoor and outdoor
Airplane a rubbish movie?. You surely can't be serious?.
I think it's just a bit before my time 😂