Official Sprocket Rockets Training Thread

[VTskibum]

Also think that Attia’s motivations are broader than self serving $$$, but I also haven’t researched what you said about his kid/wife. About 1/4 through his book and he has a pretty reasonable explanation for his switch from medicine to consulting and back. Actually personally know two people who did something similar, going from consulting/software dev to medical school in this case, so pretty reasonable IMO.

I do pretty fundamentally like his Medicine 3.0 approach as a needed shift across the board.


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[Whiteroom_Guardian]

This is my approach, along with maybe 30 minutes of core/mobility work. Not saying it couldn't be better, but I only have so much in the tank after biking/skiing/work/life.

I hear that. Most weeks I'm riding my bike and doing some amount of manual labor and IDK how much more I could do besides two 60-90 minute gym sessions per week.

My PT and fellow bike racer dude is doing this: https://performxtraining.com/off-sea...ning-packages/

Looks to be pretty good.

[smmokan]

I hear that. Most weeks I'm riding my bike and doing some amount of manual labor and IDK how much more I could do besides two 60-90 minute gym sessions per week.

My PT and fellow bike racer dude is doing this: https://performxtraining.com/off-sea...ning-packages/

Looks to be pretty good.

Check out the Dialed Health plans too... Derek has a 4-mo off-season Enduro training plan, and then an in-season maintenance plan as well. I haven't personally used either, but I like the way he does things so I'll probably give the off-season build plan a try starting next month.

[Whiteroom_Guardian]

Check out the Dialed Health plans too... Derek has a 4-mo off-season Enduro training plan, and then an in-season maintenance plan as well. I haven't personally used either, but I like the way he does things so I'll probably give the off-season build plan a try starting next month.

I like the looks of this a lot. Well done website, monthly pricing, their own app. Might have to just pull the trigger on this one.

[fool]

Honestly, I'd have to go back and listen to the episode to remember the big takeaways. I'm about to start crawling out of the hole that shoulder surgery has left me in, so it seemed like a good option for tracked and structured training compared to the intuitive/RPE way I usually do things. It's not expensive. You're basically just buying a nice HR monitor and getting a slick training algo for free.

That's fair, DTM. And I hear you on recovering from surgery - I'm just getting fully back into fitness after a broken humerus in March.

I can't remember your exact endurance background but it seems like your intuitive/RPE way has worked for you so far? Or are you looking to do it better/more precise? I feel like focused Z2 work for a bit and then incorporating intervals, Z3, Z5, etc. would also just work fine. As I was getting easing back into biking I was doing Zwift workouts and have now started z2/easy running outside, etc.

Given it's only $100, it's probably not the worst use of money though. I saw some people discussing it on Reddit. Let us know what you think if you pull the trigger!

[fool]

Also, did anyone have any thoughts or takeaways from Pogacar's recent crushing of the competition in races or his Attia interview? I don't know if there are any major takeaways besides the usual but his numbers (turned into clickbait videos/articles) and wins have been fun recently (though perhaps anti-climatic).

[smmokan]

Lots of PEDs and pretend it's your training and carb intake?

[fool]

I’d like to get more lean - maybe lose 5-10 pounds[...]

While digging through this thread for info I ran across my old post. I have lost about 10 pounds over the past 3 months recently primarily through using MacroFactor. I wanted to lose weight and start tracking fiber more closely - to attempt to reduce LDL cholesterol - and MacroFactor has been incredible for it. While I know we've discussed different tracking apps like MyFitnessPal, Macrofactor seems unique in a few ways:

• How it calculates your dynamic energy expenditure calculator
• It's "Adherence Neutral" Design
• The thoughtfulness around not using wearable data (you can make the argument it's less applicable with a power meter's accuracy but it still works well)

It's one of the best apps I've ever used. And I'm not sponsored nor is there a referral ability, but I love the app and feel like this thread might appreciate it too. Oh, it's paid only - $5/month (and I very rarely ever buy apps).

[smmokan]

Great podcast/video from the Roadman with Stephen Seiler... lots of great advice and tidbits, IMO.

https://youtu.be/Z8GqgZBVNjw?si=QCvnxvR0KDJvLjwL

[fool]

I also found this podcast from Lantern Rouge good as well. It essentially covers what our thread has discussed on CHO consumption - amounts, types, timing, etc. - but also had a few interesting perspectives on things like fasted training for amateurs vs. pros.

[smmokan]

Curious to hear what kind of actual food people carry with them on longer rides... I'm not racing so it doesn't have to be gel-gel-gel. I'm talking about good ride food with appropriate carbs, etc. A few of my go-to's:

- PB&J w/ honey or nutella
- Homemade chocolate chip cookies
- Blondies
- Banana / cream cheese / nutella slider
- Various wraps

[bfree]

Trail mix and nature's bakery fig bars from Costco, and leftover Halloween candy.

[jameesmmillerr@gmail.com]

Nice mix! Those Nature's Bakery fig bars are clutch - easy to pack, decent calories, and taste pretty good even when you're several hours into a ride.

[kinkilla]

Will third the Nature's fig bars. I also like getting the gummy bear/fruit snack packs from Costco

[criscam]

PBJ and small bag of chips for some salt.