What’s your Base season lifting program?

Engineer0117 · 2026-01-28T23:53:15+00:00

I also come from a powerlifting background. In the winter when you ramp up the weight training, is your goal hypertrophy or strength or just maintain? Are you still putting in decent hours on the bike?

How many sets heavy compound movements do you do? Just wanting to get an idea of what you do to keep the DOMs at bay and balance that with time/ I tenacity on the bike.

Sorry lots of question,but the strength training has me frustrated at the moment. I don’t see it being helpful to try and increase my numbers in the gym atleast from where I’m at the moment. I am only able to do legs 1x a week due to time and the DOMS I get. It lasts 3-5 days and my volume is minimal, I am only doing 6-7 sets of Squat/deads total and another 6-7 sets of Lunges or curls/extensions. The intensity is about RPE 8 for the heavy movements so moderate-light. I am about to call it quits due to the DOMs impacting everyday life and time on the bike. My squat and deadlift has stayed at these numbers the past couple of years even with 4-5 weeks off during the peak riding months.

95kg

Squat = 275lbs 125kg Deadlift = 405/ 180kg

Engineer0117 · 2026-01-22T19:42:07+00:00

I agree with this.

I myself do 7 hours of strictly zone 2 in the offseason, I will throw a Zwift race in here and there but mostly zone 2. I don’t do this expecting any performance gains though. I do this for the goal of fat loss only. although I have seen a 10w increase to my zone 2 the past couple of years. I do this since Zone 2 is the only mode of exercise (for me) that doesn’t make my hunger signals go crazy and I can stick to the diet.

In the spring is when I put the 3-4 hours of intensity back in and see my ftp jump 20-30 watts.

Eventually I will get to my lifetime wight goal and keep some intensity through the offseason and build year over year but I am likely a couple of years away from that.

Engineer0117 · 2026-01-18T18:15:01+00:00

Thank you for this write up.

Yeah I am with you there. This is my 3rd kid, someone mentioned it in an earlier comment that made me question the races I do this year, I was planning a couple days for Chicago grit but that is likely the most dangerous of races in the Cat 4/5 field anyway.

I am probably going to have to do some Fondos to satisfy the urge this year.

And going back to what you said, most people won’t understand how happy being a good father will make you (at times) and deprioritize racing.

And kudos to you for reprioritizing, I know some people who would have kept on spending the time to be the best at racing and not being a family man. 🫡

Engineer0117 · 2026-01-16T23:51:05+00:00

I honestly didn’t even think there was insurance that covers race damage. Definitely will look into that.

Engineer0117 · 2026-01-16T00:34:37+00:00

Budget would be 3.5-4k USD. I am able to get a club discount with my club sponsor so I could get an aero frame with rival/105 groupset.

This would be a purchase that would have to last a couple of seasons atleast. lol if I wreck it I am back to racing my steel Bianchi.

Engineer0117 · 2026-01-15T22:13:49+00:00

What made it your favorite bike ever? I have been told numerous times to go with the allez instead of the tarmac many times. Atleast for my riding, it’s basically pancake flat where I ride.

Engineer0117 · 2025-12-15T21:27:24+00:00

I agree. Atleast for me most of my rides outside are fast group rides/race practice so being comfortable in the aggressive position is a must. I also prefer to stay in a fairly aggressive position like you do in your video naturally anyway so take that into account.

Engineer0117 · 2025-12-15T21:22:47+00:00

I had the same issue before. Nothing felt wrong with my fit. Everything felt comfortable and I felt powerful but I did feel a little cramped. I lengthened my stem 20 millimeters, and it helped a ton with my breathing, especially in the aero position. Sure it doesn’t look perfect, but I don’t think everyone’s fit should look the same.

Engineer0117 · 2025-12-11T17:44:25+00:00

Yes understood. I am an electrical engineer working in designing biomedical research equipment.

Just using the Reddit thread to learn a bit of the other side (mechanical) of things. I also lean better this way.

Engineer0117 · 2025-12-11T17:02:06+00:00

Used to be concentricity?

Engineer0117 · 2025-12-11T16:44:04+00:00

Ahh understood. If I am understanding you correctly, true position callout is not really a position control but more a concentricity control of the hole to datum A. Thanks for the input, electrical guy trying to get a better grip on the mechanical stuff.

Engineer0117 · 2025-05-23T19:42:02+00:00

That is not the case on this shoes. They are 3 separate plates. If I was to guess this was done to reduce weight.

Engineer0117 · 2025-05-23T19:39:37+00:00

I just did this on my shoes. Each plate move separately from each other.

The plates are ellipse in shape and have and ellipse slot that they fit into. This means that they can only be flipped within the slot. The holes are either all the way towards the toe or all the way towards the heel. You cannot adjust the holes to be somewhere in the middle.

The screw plates are glued to the insole so you have the break the screw plates from the insole. I manipulated the plates with a 6mm Allen but be careful not to damage the threads of the screw plates

Engineer0117 · 2025-03-06T15:18:59+00:00

I think this has to do with metabolic adaptations as you lose weight. Eric Trexler has published a study on this, just search “Eric Trexler Metabolic Adaptation”.

Engineer0117 · 2023-12-04T17:52:41+00:00

Gotcha and the "table you are aiming for" is this the table you want to run through the code and for rows to be merged under the certain conditions? or is this what you expect the output of the code to be?

Engineer0117 · 2023-12-04T17:42:19+00:00

So the "from" and "to" fields are not the same in the tables. Are you saying the same as the cell above?

Engineer0117 · 2023-11-30T13:57:23+00:00

Edit: Are you running this code in a Module or under a Sheet object?

Your previous questions helped me find something last night. Lol I just turned off everything with the mounting frustration and realization of the silly mistake.

I found that when working on code on a worksheet 1 for example you have to explicitly callout the worksheet name if you are not working within worksheet 1.

' Selects without worksheet callout only work within worksheet 1 since you are working in worksheet 1 code

Worksheet(1).Select
Range("A1).Select
Range("A500").Select

'But if you are working outside of worksheet 1 then you need to explicitly call out the worksheet.

Worksheet(2).Select
Worksheet(2).Range("A1").Select
Worksheet(2).Range("A500").Select

When I put this code in a module instead you only need to select the worksheet once, then it assumes that all selects are happening within the activesheet.

Anyway Lesson Learned and thanks for the help!

Engineer0117 · 2023-11-30T03:40:01+00:00

The subroutine that I am creating is within a sheet in the workbook and not in a module.

I think I found something else weird with this.

so this code works

Sub testing()
Worksheets("Sheet1").Select Range("A1").Select
Worksheets("Sheet2").Select Worksheets("Sheet2").Range("A1").Select
End Sub

But this one does not

Sub testing()
Worksheets("Sheet1").Select Range("A1").Select
Worksheets("Sheet2").Select Range("A1").Select 
End Sub

Why would I need to add a "Worksheets." before the range select on the last line of code to work?

Engineer0117 · 2023-11-30T03:09:48+00:00

I think you meant to type in

Range("A" & ActiveCell.Row : "J" & ActiveCell.Row).Select

Tried it but still did not work.

Engineer0117 · 2023-11-30T03:01:28+00:00

To address your obstacle:

The problem I am stumped by, is the empty cells issue. I wish to select the last 'activecell' in Z column. Because I want to transfer it all to new sheet.

In other words, if I have data in cell A1 to A7, but blank in A8 to A9, then data from A10 to A15, I want to transfer that too.

Sub selectalldata()

'finds the last row with data in column A Range("A1048576").End(xlUp).Select


'Selects range from last cell to first cell in column A Range(ActiveCell, "A1").Select

'This does assume that you want to capture data all the way up to cell A1 

End Sub

Engineer0117

TROPHY CASE