First Indoor Cycling MAF Test

This was my first MAF test using the trainer was at its highest resistance.

The data was recorded on Strava.

Screenshot 2018-03-10 18.43.37

Lap 1

Screenshot 2018-03-10 18.43.43

  • Duration: 10:05
  • Distance: 3.56 km
  • Average speed: 21.2 km/h
  • Max speed: 22.2 kn/h
  • Average cadence: 77
  • Max cadence: 87
  • Average HR: 148
  • Max HR: 154
  • Estimated power: 156W

Lap 2

Screenshot 2018-03-10 18.43.46

  • Duration: 10:03
  • Distance: 3.57 km
  • Average speed: 21.3 km/h
  • Max speed: 22.5 km/h
  • Average cadence: 77
  • Max cadence: 81
  • Average HR: 147
  • Max HR: 153
  • Estimated power: 156W

Commutes as Recovery Rides. How Fast Can You go? (Strava Data Included)

If you bike to work at an easy pace, would you be too slow?

Here are the screenshots from Strava. The rides were done on Vancouver’s bike routes. A heart rate monitor was used to make sure that I stayed in the right zone. A larger cassette was installed so that hills were easier to climb.


Heather St (Southbound)

heather st sb.png

  • Max HR: 121
  • Avg HR: 106
  • Avg power (estimated): 103W
  • Avg speed: 15.1 km/h

Kitsilano to UBC

kits to ubc.png

  • Max HR: 131
  • Avg HR: 116
  • Avg power (estimated): 178W
  • Avg speed: 17.4 km/h

Off Broadway (Westbound)

off broadway wb.png

  • Max HR: 108
  • Avg HR: 91
  • Avg power (estimated): 102W
  • Avg speed: 15.5 km/h

Ontario St (Northbound)

ontario st nb.png

  • Max HR: 117
  • Avg HR: 108
  • Avg power (estimated): 190W
  • Avg speed: 14.2 km/h

Your speed should decrease more noticeably when climbing, when accelerating, or when carrying heavier loads.

Your speed shouldn’t decrease as noticeably on the flats or when carrying lighter loads.

Possible Overtraining while doing Interval Training 3 Times a Week

I suspect that I’ve overtrained while doing base training on TrainerRoad. Now I’m putting my training on hold.

That means you may have to wait for a while before seeing more fitness test results from my blog. If I really overtrained and I recovered from it, my performance should actually increase!

I started sweet spot base training last October. It has intervals using the zones sweet spot, threshold, and VO2 max. Near the end of the three months, I felt less fresh after each workout than in the earlier part of training.

I also had other symptoms such as increased frequency of colds, increased awareness of heart beats, reduced sleep quality and quantity, and those that are confused with improvements.

If you suspect overtraining, you should pay more attention to how you’re exercising. Even trips that aren’t considered to be workouts count such as walking to work. Do you push too hard uphill or accelerating from a stop?

It may not seem like it’s possible to overtrain so easily especially while base training. It’s likely that before using TrainerRoad, I had some degree of overtraining before from pushing too hard on most of my rides. I coasted a lot too which means there wasn’t enough endurance training in the first place.

My guess is that if base fitness is required for interval training, I wasn’t fit enough for them. In part 2 of sweet spot base and the FTP tests, threshold and VO2 max intervals were done.

Dr. Maffetone has an article about overtraining. According to its comments, activities should be limited to very light intensity. That means the MAF HR may still be too high. It can take months to recover!

My guess is that active recovery counts which means zone 1 can be used. If your FTP is 200W, then your maximum power is 110W which means 25 km/h on the flat assuming that you don’t stop!


If your bike rides are truly recovery rides, they will be so easy that you won’t feel like you’ve exercised. Replacing your bike gears to decrease its gear ratio make hill climbing easier. The largest cassette on MEC so far is 11-46. Dismounting is another option. A heart rate monitor can remind you to stay in the recovery zone.


I’ve also supplemented with magnesium. It’s good for sleep and stress reduction which are important for recovering from overtraining. Stress depletes magnesium and heavy exercise is a source of stress which means it can create a vicious cycle. Hopefully it will speed up recovery.

Autistic people seem to be at a higher risk of magnesium deficiency for some reasons. Since it can’t be outgrown, it makes sense why adults are at a higher risk as well and why I should take it. Wearing a non-autistic mask does nothing to magnesium status even if you see that the person looks non-autistic 99% of the time.

CYCLING for RUNNERS – ‘Why can’t runners cycle quickly?’ - Photography, Writing, Talk Ultra Podcast

Cycling for Runners Logo

What’s the difference in terms of fitness between running and cycling? Why doesn’t running necessarily make you a great cyclist or vice versa? They are both endurance activities, both aerobic and both use your legs, but what’s the difference?

Marc Laithwaite from the Endurance Coach asks the question:

‘Why can’t runners cycle quickly?’

The answer to some extent lies in the way we test cyclists and runners. People who visit us for VO2 testing will follow a set protocol, based on whether it’s a run or bike test. The run test starts by running on a treadmill at a slow speed and every minute the speed gets faster until they either jump off or they are ‘fired off’ the back of the treadmill. As the treadmill gets quicker, they have to move their legs faster. Their ‘cadence’ is increased to allow them to stay on the treadmill, but the ‘resistance’…

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LSCT Warmup on Nov 24, 2017

This warmup was done shortly after my FTP was updated.


Here’s the results compared to my last one’s:

  • HR from the last minute of the first interval: 117 vs 130
  • HR from the last minute of the second interval: 140 vs 154
  • HR from the last two minutes of the third interval: 161 vs 179
  • HR after 90 seconds of rest: 101 vs 112
  • Recovery HR after 2 minutes: 64 vs 70

Notice that a lower cadence was used which may partially explain the lower HR’s. A fan was also used.

Second FTP Test on TrainerRoad

I have finished Sweet Spots Base I and my second 8 minute FTP test on TrainerRoad. Here’s the data from Strava and TrainerRoad.

Strava data

strava data

TrainerRoad data

TR data

According to the tests, my FTP increased from 182W to 203W or 11% in six weeks. It’s possible that some of the improvement was caused by using a fan which decreased my HR significantly.

For the second interval, I increased the gearing and noticed that my wattage was higher even though my HR stayed the same. Notice that the cadence was lower. I may have to improve my pacing . If the workouts are still too easy, I might raise the intensity by 3 or 4 percent.

I’m now on Sweet Spot Base II. Compared to the first part, it has more threshold, VO2 max, and anaerobic intervals.