Marky Marks LBP test 16-10-08 & bla bla

[Marky Mark]

Sorry it took so long to start MY thread in the training category, I had to go onto Google to find a blood bank (not Hbos) that had my blood group in stock at such short notice late last night, driving with only 6 pints of the red stuff inside you is not easy.

Sorry for the mess Rob, I didn't realise blood could spray that far, maybe you should consider wearing a protective visor next time you stick a knitting needle in me 50 time, OK so I exaggerate a little, well a lot!
Good job you had that plastic sheet down. I bet your neighbours are talking about you, all them different people going into your garage for a few hours and coming out all sweaty and looking like they just got off a horse, Oh it's just me that does that then is it?

I'll put all the charts and graphs on here when I get some time to spare time, but in the mean time...... .....

Thank you again Robh for your time testing me last night and explaining the bits I didn't have a clue about, and there were lots off them.

Reading all the threads on LBP and all the bla bla that goes with it really made not a lot of sense to me, it was only before, during and after the test that it all started to click into place.

I can now see how my balance point can be an aid and a good guide for some long term fitness training. As I've said before, I'm not out to win races (I'd have to do one first) just to go out on the bike and keep healthy and have fun, I don't do any other exercise so I decided to start my road into training with a bit of advice from other cyclists, yes you rough old mob. A bonus would be to lose weight and get fitter.

My lifestyle has changed a lot over the past 4 years and I wish I had started cycling years ago, but life is full of if onlys.

I'm so glad Rob agreed to test me for many reasons. I now have an accurate profile of how my body is working at this date, I don't even own a power meter so it won't be checking it every ride, it's like trying to lose weight and jumping on the scales every day, it don't help. I'm going to try the 20/80 split on LBP-20 and all out bike riding to my usual limit. I can then get re-tested next year and see if my results have changed.

My LBP is 145 and Lactate BP wattage of 147, so a ride at HR@125 should be interesting, family rides should be better now, they always moan at me for riding too fast, and YES I will be on my turbo this winter, I know they're boring and it's not real cycling but being on it at HR@125 must be better for me than sitting indoors doing nothing, I haven't used it for over 6 months now. I have always loved the CR's and will not be stopping them.

The thing that really did shock me was my power output and certain HR's. Now at least I know why I'm unable to chat during climbs and drags (I make up for it on the down hills) while others, naming no names always seem to have loads left in the tank, I have my whole life ahead of me to improve and it happens when it happens.

I didn't even have to cancel any races to have my test.

Nice to see Rob tests all different types and abilities, not just racers.

[Robh]

Hi Mark,

Resp rate & Spo2 data shows your BI-STF zone is 114-130bpm. So you've got 5 beats extra...Didn't need to subtract 20 beats because your body did what I was looking for...

Rob

[Robh]

Nothing wrong with turbo's Mark. I wasn't joking about the groove.

So well done for being testee no.13. I have no.14 tomorrow morning @ 9am.

[Marky Mark]

Yaayyyy 5 beats Bonus.

Mountain bike for me tomorrow then Sunday is going to be a rest day.

MONDAY is going to be my first turbo day before I drive to Cambridge for the day.

I'm actually quiet looking forward to a slow turbo ride. the room is nearlly set up, just need a fan now, but I might not even need it, body heat to save on turning the heating on

My basic STF intensitiy zone is 115-130, so I'm doing LBP(145)-15 bacause.?..?..? my o2 saturation is better that my power output?
Please clear up this one small point for me.
So LBP-20 is not a figure set in stone.

Cheers, Marky Mark

[Robh]

No because your body showed the trend of o2 sat dropping and the respiratory rate rising. This is the trend I look for when the body is crossing over from the STF zone to FTF zone.

Juerg used LBP-20/30 when he first started then found using resp rate and Spo2 he was able to find the crossover point. It's not always possible to find because people are not perfect like car engines.

Rob

[Marky Mark]

You did tell me that and I forgot. That's what blood loss does to a man!

I'm backing the Donor card scheme now, the local Kebab shop owner is well up for that one.

[Robh]

Juerg's take on it :-

The FaCT level II uses respiration rate and possible changes in SpO2 for some zoning intensities.

The simple thought behind this is:-

As the body may shift from a dominated fat metabolic stage to a more and more glucose dominated stage we see an increase in CO2 production.( RQ is moving towards 1.0 ). This is a potent stimulator for respiration rate and in the breathing of untrained people we see a change in the respiration rate. Just before this happens or at the same time we sometimes can see a drop in SpO2 .

[Robh]

Like Michelle pointed out in another thread most people are riding in their BI-STF zone. It's not always LBP-20.

[Marky Mark]

Finally got round to doing the rest of the post. Had a good chat with Marco on the off-road CR. He was so good at sticking to the LBP-20. I was higher than Marco most of the time and managed to average 132bpm, well happy with that.

Aoden rode up one section, hats off to the man. I walked up it with Marco. To give you a clue on how steep it was, my HR just walking up it went to 179bpm .

[img]http://i34.tinypic.com/33c97hg.jpg[/img]

...

[img]http://i34.tinypic.com/14nkd4y.jpg[/img]

... Bit low on power. I will get better, just you see!

[img]http://i34.tinypic.com/6zomtz.jpg[/img]

Marky Mark must do more hours in the saddle

[Juerg FaCT]

Hey Mark and Rob . wowww great job and great interpretation. As longer I read your discussion on this Forum , as more I start to understand my own FaCT's.

[Marky Mark]

Juerg

Stick with us. Anything you're not sure about when it comes to FaCT just ask and we'll try to answer it for you.

First turbo session done this morning. I used to a turbo at between 150 - 165 HR and thought a session at LBP-20 would be so easy. Well it's not that bloody easy, got a good sweat on.

I done 130 HR for 50 minutes (computer says 125avg). I will be building the time up as my rear toughens up to being in the same position for so long.

Day 1... DONE

[Robh]

Well done Mark, wait when you start incorporating breathing exercises into your rides that will start to get messy.

Tip move around on the saddle when seated and also get off the saddle once in a while.

[Juerg FaCT]

Hey tkanks Marky , So here teh first question:
How red is your butt after 50 min Turbo ?

[quote="Juerg FaCT"]Hey tkanks Marky , So here teh first question:
How red is your butt after 50 min Turbo ?

[quote="Marky Mark"][quote="Juerg FaCT"]Hey tkanks Marky , So here teh first question:
How red is your butt after 50 min Turbo ?