2015 through 2017 10k Races Strava Data

Here’s the Strava data for the 10k races. It includes pace, grade adjusted pace, and heart rate.

2015 shows pace, GAP, and HR.

april 2015

2016 shows pace, GAP, and HR.april 2016

2017 shows pace and GAP.april 2017


VO2 Max Spreadsheet Calculator

Screenshot 2017-11-09 14.25.23

You may not need a lab test to estimate your VO2 max. You can use a calculator to do it. You’ll need to know your age, resting heart rate, waist circumference, exercise frequency, intensity, and duration.

Once you have the information you can use this VO2 max calculator.

The formulas were based on the HUNT Study in Norway.

Here’s an article about it: https://www.runnersworld.com/sweat-science/should-your-doctor-check-your-vo2-max

Here’s the link for the study: http://journals.lww.com/acsm-msse/fulltext/2011/11000/Estimating_V_O2peak_from_a_Nonexercise_Prediction.2.aspx

List of Ways that Autism can be Invisible

invisible disability

Here are some possible reasons why autism can be invisible:

  • Difficulties recognizing faces were overcame by using other information.
  • What to say when socializing was memorized.
  • Social cues were memorized.
  • Stimming was suppressed. It may cause a perception that the person became less autistic.
  • Facial expression, even positive ones, were suppressed because they tend to look abnormal or exaggerated. Non-autistic people can show blank faces too.
  • Sensory overload was reduced by avoiding triggers such as noisy environments.
  • Short term memory problems were overcame by keeping things in the same place. A lesson learned was to keep your cellphone with you in public places.
  • Accommodations or other forms of support weren’t taken. Certain forms of support can make the disability more obvious.
  • The autistic person didn’t speak up about the challenges. Finding a balance of how much questions is too much can be challenging. It’s also possible not be be aware of the difficulties.
  • Being spent socializing may be mistaken for a lack of interest in socializing. This makes sense because non-autistics commonly find socializing energizing. For example, socializing and long conversations after work or even in the wee hours.
  • Autistic traits may be mistaken for personality traits such as shyness, quietness, late bloomer, intellectual, or introversion which may not be considered disabilities or have serious performance concerns. Abnormal speech or slower processing times can be mistaken for a lack of confidence.
  • The person may be perceived as acting or looking younger than his or her real age. This may not look like a disability.
  • Some symptoms may be experienced by non-autistics as well. For example, it’s true that both autistic and non-autistic people have been rejected before. What’s important to note is that around 80% of autistic adults are unemployed. As of September 8th, 2017, Canada’s unemployment rate was only 6.2%!
  • Other areas of difficulties besides socializing can be overlooked. Even if they pass job interviews, they may still need support.
  • They may perform normally or above average if the task isn’t complex. There’s research saying that autism affects the entire brain which means there may be difficulties when complex tasks are performed. A possible sign is that multi-tasking is difficult. It’s common for them to have executive dysfunction.

Minoura M80 Trainer’s Power Curve at its Maximum Resistance Setting

This chart was made using LibreOffice Calc. The power was measured at different speeds. There was a big gap between the last two points because a high power output was required even though I used the minimum resistance to do the test.

Since it’s linear, you can use a speedometer to estimate your power. You should set the wheel size so that the numbers are close to those in the chart. This is useful if you don’t have a power meter.

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First TrainerRoad LSCT Warmup the Day After a Workout

The LSCT warmup can be used to track fitness changes and recovery. This is my first time doing the warmup.

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The warmup was performed the day after the workout Monitor with a morning HR of 50.

Here’s the data:

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

If the values change, then there’s changes to fitness or recovery.

What I needed to change during the warmup was a consistent cadence and avoiding pausing by backpedalling or turning off auto-pause.

Here are two articles about the test:

The Stages Cycling HR strap with Bluetooth and ANT+ was used.

Comparing Different Trainer Selections in TrainerRoad

In TrainerRoad, it’s possible to use virtual power even though if your trainer isn’t supported.

I tested the wattage readings from the selections of Minoura’s trainers at different resistance settings. The speed was around 25 kph and the cadence around 53 RPM. The Minoura M80 trainer was used at the lowest resistance.

Minoura M50/M80/MAG850L

  • Level 1: 53W at 25.0 kph and 53 RPM
  • Level 2: 105W at 25.1 kph and 53 RPM
  • Level 3: 128W at 24.9 kph and 53 RPM
  • Level 4: 146W at 24.9 kph and 53 RPM
  • Level 5: 199W at 25.1 kph and 53 RPM

Minoura 850

  • Level 5: 206W at 25.4 kph and 53 RPM
  • Level 6: 218W at 24.9 kph and 53 RPM

Minoura M80-R/M70-R/B60

Level 0: 121W at 24.9 kph and 53 RPM
Level 1: 143W at 25.0 kph and 53 RPM
Level 2: 161W at 25.2 kph and 53 RPM
Level 3: 185W at 25.1 kph and 53 RPM
Level 4: 194W at 25.0 kph and 53 RPM
Level 5: 206W at 25.1 kph and 53 RPM
Level 6: 218W at 25.0 kph and 53 RPM

The highest settings seemed to match.

I also tested virtual power for my trainer at 46.6 kph and 83 RPM. The power reading was 466W.



First Fitness (FTP) Test with TrainerRoad’s Virtual Power

Recently, I subscribed for TrainerRoad which estimates your power output based on your speed on a trainer. This was my first assessment.

The app was installed on my Nexus 7 2013 tablet. It used a Wahoo Blue SC speed and cadence sensor.

The assessment had two 8 minute all out intervals. My FTP was estimated to be 182 watts. Since I felt that I could go longer, I might update it to 3 percent higher for my future workouts. My HR was at least 85% of max HR. I might aim for 90 to 95% next time. My base phase was Sweet Spot which was recommended for most cyclists. After six weeks, I plan on testing my FTP again.

Here’s the screen shots from TrainerRoad.

You can sync your TrainerRoad rides to Strava too.

Screenshot 2017-10-09 17.19.57.png

The Minoura M80 trainer was used. Thankfully, it was on the list of supported trainers. I bought it on Craigslist for a good deal. I had to install a 700 x 28c or smaller tire on my rear wheel to make it fit. 38c was too wide. I worked out with the highest resistance on the trainer, using my gears to adjust the resistance further during my assessment.

It’s possible to share the same bike, leaving the speed and cadence sensor installed. I recommend installing single sided clipless pedals if you have cycling shoes, and a quick release seat post skewer for easy adjustment. The bike should be multi-speed unless your trainer has adjustable resistance like smart trainers do.

I use TrainerRoad because amateur athletes improved their fitness levels significantly with the app. Since its target power during its workouts are selected based on your FTP, it reduces the risk of over- and under- training. Since no internet connection is required for training, you can train outside your house without cellular data. You can choose different plans for different goals. It’s $12 per month.