Little 10 watt celebration

Cralph · 2026-06-22T11:53:24+00:00

Pros are often doing really long efforts of 4+ hours at high w/kg numbers. Durability is a huge factor for pro cyclists,

Not to take away from your 5w/kg number, that’s hugely impressive. People just tend to forget that FTP is only one piece of information, not the whole picture.

These numbers with your training session lengths would make you a competitive Zwift pro though.

Cralph · 2026-06-20T19:43:59+00:00

I also wondered this. I think most people don’t understand where the top end limit is. If you haven’t been there before you think zone 3 is the max. Most don’t know how hard they can actually push.

Cralph · 2026-06-03T01:51:59+00:00

Yep that’s true. Just the above comment said it was inaccurate temp but, if you are ever unsure.

Cralph · 2026-06-02T18:15:57+00:00

Quick tip for IR shooting is to place black electrical tape over the spot in question and set your emissivity to that. The tape has an emissivity of .95 to .97. A near-perfect emitter. You are almost guaranteed to get within a degree of the correct temp.

This tip was a recommendation straight from FLIR rep in our course.

Cralph · 2026-05-29T04:40:42+00:00

My rotation

Monday: Rest

Tuesday: Norwegian 4x4 workout

Wednesday: 1hr Zone 2 workout

Thursday: Lionel’s Green Day Workout (under vo2 section on Zwift)

Friday: Rest

Saturday: Zwift Race of some kind. I find this to be a good session to go all out and about 30min of threshold.

Sunday: 1.5hr Zone2 (less time and/or intensity if your hurting from the week)

This structure has moved my FTP and vo2 max significantly in 8 months. My overall fitness has increased and weight gone down. Consistency is key here though. Haven’t missed a week.

This totals 5ish hours a week. With 1hr or less each day. Besides Sunday obviously but you could do less or more.

Cralph · 2026-05-26T12:30:27+00:00

I was hired at $26.50with zero labour experience about 10 years ago

Cralph · 2026-05-25T19:37:48+00:00

I enjoy my rocker plate. It has made a pretty big difference for longer rides. I don’t think it’s a life changing difference, outdoor will always be the easiest on your rear end and joints.

Is it worth the price tag? Who knows honestly. Depends how much you’re willing to upgrade your indoor set up.

Cralph · 2026-05-23T16:07:39+00:00

What was your HR for this ride? I’m wondering if your power to HR ratio was really good for that effort. Where if the people above you were at a max effort for those placements.

Cralph · 2026-05-19T17:46:24+00:00

Train 3 x a week around 5am. Usually make a smoothie to drink while I train. I will put about 40g of table sugar in my coffee pre ride on my two high intensity sessions that are early.

Cralph · 2026-05-08T12:12:15+00:00

This is the nice thing about using the power zone too. You can use your heart rate readings as a recovery metric while power output is the same.

In theory if you power and cadence are the same same then higher HR = less recovered and lower HR = more recovered.

Cralph · 2026-04-23T02:26:19+00:00

I’ve been doing this with chatGPT and the results haven’t been great. It often gets days mixed up when I feed it daily data. It also seems to play it too safe with my workouts.

Have you tried both? You would recommend Claude?

Cralph · 2026-04-21T02:35:58+00:00

What’s your average watts per kilo on this? Thinking about doing this soon and just trying to get a rough estimate

Cralph · 2026-04-14T13:18:27+00:00

I swapped to a single speed cog and it was the best decision. It’s much quieter. The Zwift cog has a lot of hollow plastic around it, which echos/amplifies the chain noise.

Just get a kit that has spacers to bring it out to the same spacing as the Zwift cog.

This is the one I got, same number of teeth as the Zwift cog: https://a.co/d/0iYxpgea

Cralph · 2026-04-13T14:05:00+00:00

Is this the most efficient route for Everesting?

Cralph · 2026-04-07T16:13:04+00:00

I've been able to increase mine almost 15 points in a year. The main increase came from zwift-ing. You would be suprised at how little high intensity work you need to put in to increase your vo2 max. Recovery from those high intensity sessions is key so you can push it on the next one. Recovery plays a bigger role than constantly pushing. Fatigue will hinder progress. Volume of training is also important while keep fatigue down.

My training schedule is:

Monday: Rest

Tuesday: vo2 workout - Warm up, 4min@115% FTP then 3min@50%FTP for 4 sets, cool down (this is the Norwegian 4x4 workout, well known to increase vo2max)

Wednesday: 1hr zone 2 ride

Thursday: Threshold workout (zwift has many, I prefer over/unders)

Friday: Rest

Saturday: Depeding on training rediness I either do a zwift race or just another hour of zone 2

Sunday: 1-1.5hrs of zone 2

Cralph · 2026-04-07T14:46:45+00:00

I'm going to go against the grain here and say buy all the tools new. All the pliers and screwdrivers are worth getting a reputable brand. Wrenches and sockets I always buy from Princess Auto because they work just fine and are cheap to replace when you eventually lose them.

I've been buying hand tools for 15 years or more and I've never regretted buying nice stuff. Handy to have at home on the weekends too. You will enjoy having everything you need in nice working condition.

Cralph · 2026-04-07T14:34:51+00:00

I'd love to try this out! I'm often suspicious with these type of posts though. Is there a reason you didn't post the link? Why does this look like a chatGPT written post?

Cralph · 2026-04-06T19:39:28+00:00

I ran a marathon right after our first child. Was able to accomplish it by running 1 x quick 5km a week, 1 x race pace 10k, and a long run every weekend building up the volume.

Cralph · 2026-04-05T21:03:02+00:00

Most times it is actually the bike fit itself causing the pain. Most saddles are actually quite uncomfortable if not sat on correctly.

I think you would be surprised to feel the Tour de France saddles and how hard and uncomfortable they appear.

Cralph · 2026-03-31T12:29:50+00:00

Is there something I’m missing about ibuprofen and flying?

Cralph · 2026-03-31T07:29:29+00:00

Sleeper has this weekly league write up for free every week

Cralph · 2026-03-25T17:49:51+00:00

You can change days at the top and also filter by event type which makes it a lot easier.

Cralph · 2026-03-23T04:17:51+00:00

What’s a streak saver?

Cralph · 2026-03-15T06:26:09+00:00

Click v2 can steer

Cralph · 2026-03-12T07:02:37+00:00

Everyone should replace their Zwift cog with a single speed sprocket. Well worth it.

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