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ewanmac

Member since Feb 2009 • Last active Feb 2019

Most recent activity

  • in General
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    I’ve been using the watch for training and racing for about 9 months so the VO2max numbers should be pretty stable*. The ftp estimate provided from the test seems reasonable to me, but I will try a ramp test on Tuesday to compare the results.

    Once this data is obtained, the Firstbeat analytics engine identifies your FTP level by isolating the deflections in your heart rate variability that correlate to key indications of how your respiration patterns respond to the intensity of your activity."

    This is the section that seems like a black box to me- I don’t know of any academic work that links ftp and hrv, and firstbeat obviously don’t want to publish it because it’s sensitive.

    What I’m wondering is whether other people have experience with the Garmin/firstbeat test, and whether they found it to deliver reasonable estimates of ftp? Because if it does then it makes an attractive (quick and easy) protocol for repeated testing.

    [asterisk] * some of the other Garmin/firstbeat metrics seem a bit inconsistent. For instance, my automatically detected threshold running pace is too slow while my predicted race performances are too fast.

    The watch currently calculates threshold pace as 4:29/km based on a training session in mid October, however I ran a marathon at 4:22/km a couple weeks after that session and it didn’t update. Additionally, while estimating that my threshold pace is 4:29/km, it predicts I should run a 1:23 half marathon (3:56/km pace) and 2:53 marathon (4:06/km pace).

  • in General
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    From the TT thread, I think he’s won a few TTs.

  • in General
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    Also this link https://sparecycles.blog/2017/12/13/pres­cribing-vo2max/ was posted above and seems to say that:

    everyone will have a different relationship between MAP and FTP

    So is it really valid to estimate ftp as 75% MAP? Is there any research on this?

  • in General
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    Given this discussion about ramp tests, has anyone used Garmin’s guided ftp test (I’m using a 935)?

    I tried one the other day “for fun” and it was essentially a ramp test but with 3-4 minute steps. Garmin (or firsbeat, who developed the software) say that they are looking at HRV throughout the test to calculate ftp. I completed 3 steps (although the final step at about 120% ftp was getting hard) before the test automatically stopped and gave me an ftp estimate.

    The downside is that using HRV and firstbeat is a total black box but the results were in the ballpark of what I’d expect from recent training (maybe 10w lower but it had been a long day so maybe I was a bit tired). On the positive side the test was pretty quick (12min work for me) and far less demanding than a 20 minute test, so it could be a good option for regular testing if it provides reliable estimates.

  • in Miscellaneous and Meaningless
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    From what I’ve read 180spm is a good “optimal” cadence for most people.

    As with cycling there seems to be relatively little information about l/r balance but it can be informative in injury recovery. You are easily within the well balanced range, but my gf’s physio was a bit concerned when she was 53/47 with a persistent glute injury.

    I think everything else probably stems from those metrics and pace?

    No idea how it decides when to shout “move”... it annoys my gf too.

  • in Miscellaneous and Meaningless
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    Trying again to rekindle my swimming enthusiasm (it's been 5 years since I was reasonable) and did a CSS test for fun today.

    Can I just confirm, is CSS supposed to be a measure of threshold pace (usually approximated in cycling and running as the best possible effort for 1hr) as swim smooth say? Or is CSS supposed to be a measure of 1500m pace (so about 25min) as trainingpeaks say?

    When I do swim/bike training I find doing intervals at ~110% threshold pace (roughly 10mi TT pace/5k pace) to be effective for me and I'd like to carry that over into swimming. If CSS is 1500m pace then that would make a good target interval pace whereas if it's a measure of threshold then I'd ideally want to be swimming a bit faster.

  • in Miscellaneous and Meaningless
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    P.s. I did a few runs up in Scotland last week and absolutely loved it.

    One of the runs went up the top of the highest hill in the area... not the most picturesque route but despite taking my first steps in the valley below, it was my first time up there. The trig point is the top of green lowther and the snowy pic was taken a day earlier looking across the tops.. the trig point is at the foot of the radar station on the left.

    Slightly overextended my knee on the way down. It seems ok but resting it before cross country this weekend.

  • in Miscellaneous and Meaningless
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    My sister (30ish) has decided she wants to do a 10k in the summer. Her history is that she's been an intermittent runner for the past few years, she normally runs about 5k and her longest run was 8k however she's basically done nothing since April last year. I'm going to try and guide her through a program that (I hope) will allow her to build up slowly to be able to complete it without hurting herself. However, my main concern is that she snapped her ACL playing netball at school and for whatever reason never got it reattached. She says her ACL has never given her any trouble with the previous running that she's done but I have 2 questions...

    a) are there any specific exercises she could/should do to try and build muscle to compensate for the missing ligament?

    b) she needs new shoes, and while I am very skeptical of running shops and their advice in general terms, I think her knee means she should get some proper guidance. Can anyone recommend any good running shops with knowledgable staff who can advise her - either in/near Ealing or Central (Charing Cross/Temple etc)?

  • in Rides & Races
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    I spent a year racing ctt events in a skinsuit from one club (uni) while being a member of a different club. It’s frowned upon but I believe the only rule that would prohibit it is whether the skinsuit carries advertising and the club hasn’t paid the advertising levy.

    For ctt races just join lfgss.cc and race in whatever skinsuit you like. If it is obviously from a different club (rapha cc) then either put some tape over the branding or just claim it’s a generic rapha skinsuit. I doubt any starters are likely to say anything.

  • in Rides & Races
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    Same. I got really excited about Norseman and discovered i’d be away on a work trip, then got really excited about imortal half farmoor (which is basically laps around my mum’s house) and then found out I’ll be away for that too.

    I missed the only tri I was planning for this year so I’m entering forest man and helvellyn next year in the hope I can do at least one of them.

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