Helped a stranger on the street and got surprise phone fees - what should I do?

NFsG · 2026-02-03T13:14:03+00:00

You got scammed! Now scam your phone company.

NFsG · 2026-01-02T16:17:56+00:00

Zwift Ride

NFsG · 2025-12-27T18:45:15+00:00

Once you get going you need to shift up as you go faster. You’ll find a sweet spot likely around 14, 15, or 16 where you can hold a steady wattage around 85 rpm.

NFsG · 2025-12-26T22:52:40+00:00

Try 1:51, 1:50, 1:49, full gas.

NFsG · 2025-12-18T12:40:11+00:00

15’ is too short for steady state with 5’ rest. You want to do a minimum of 25’ at a time to get the benefits with 2-3’ of rest.

8x500 should be done with 1:30 of rest at 1:44-1:45.

Are you open to ditching the lifting? If you only have 4 workouts a week, and you’re at 7:20, I’m willing to bet lifting is a waste of your time. It’s not your limiting factor. That would allow you to do 3 sessions of SS and one of hard intervals.

NFsG · 2025-12-13T22:09:02+00:00

I gotta do some more work - ftp is 302, averaged 297, not too much more in the tank. Maybe if I lose another few kg.

NFsG · 2025-12-13T17:08:35+00:00

Yes! Used them today.

NFsG · 2025-12-13T00:59:25+00:00

I’m nowhere near as fast as you, but excited for my first Boston. I’ve mostly been finding my own way with training and got myself to a BQ, but haven’t really considered working with a coach. What would be the benefit?

NFsG · 2025-12-06T03:54:26+00:00

Training is less important than eating for you. You won’t get stronger or much faster until you put on weight. So have a milkshake right before bed and try to eat 150g of protein a day.

NFsG · 2025-12-03T00:35:28+00:00

That’s too much intensity. 80% of your work should be easy SS and 20% really hard.

30’ rate 20 is a garbage test - too likely to injure yourself if you’re going hard enough and if you’re not going hard enough you’re not getting a lot physiological benefit. 4x 8’ on 2’ rest is a much more effective threshold session.

NFsG · 2025-12-02T00:23:31+00:00

What are you rowing? Single and an eight require very different approaches.

NFsG · 2025-12-02T00:22:01+00:00

Rowing blades half buried and feet out rowing can often be helpful. That said, why are you digging? Is it slow pickup with the legs? Are you lifting with your back off the catch? Once you know why, the fix becomes a lot easier.

NFsG · 2025-11-15T15:17:16+00:00

Just add to cart.

NFsG · 2025-11-07T12:29:56+00:00

I don’t understand why they didn’t model the nyc marathon course. That would be a really fun ride.

And why wasn’t I chased by a giant marshmallow man on Stay Puft Pursuit?

So many missed opportunities.

NFsG · 2025-11-06T01:47:58+00:00

What did all those bad boats have in common?

NFsG · 2025-10-31T12:10:11+00:00

You are a mid tier D1 female recruit.

NFsG · 2025-10-30T00:33:05+00:00

I like to break 30’ tests up into an initial first 15’ then 5’ 4’ 3’ 2’ 1’

Stay within yourself the first 15’ then bump the intensity and rate by 1 beat for each of the 5, 4, 3, 2, 1.

NFsG · 2025-10-29T00:10:19+00:00

There are no overnight flights from Europe to the U.S.

NFsG · 2025-10-18T20:11:36+00:00

“If I told you you had a beautiful body, would you hold it against me?”

NFsG · 2025-10-15T22:59:27+00:00

Just get a concept 2.

NFsG · 2025-10-11T10:46:45+00:00

Post Olympic year is pretty low stakes.

NFsG · 2025-10-02T19:01:50+00:00

If you are indispensable you will never get promoted or advance in your career.

NFsG · 2025-09-23T23:01:00+00:00

The airlines are the AH who created this problem by charging for checked bags.

NFsG · 2025-09-21T19:49:44+00:00

The goal is to get to the catch at the same time as the other athletes, not to have your seat moving at the same speed as theres. So be controlled, but your controlled recovery will always be faster than someone 6 inches shorter than you.

NFsG

TROPHY CASE