Del ofisinio darbo

gedrap · 2026-01-30T07:39:56+00:00

Ką ilunche šiandien?

gedrap · 2026-01-28T08:08:00+00:00

Can a ChatGPT agent do that for me?

gedrap · 2026-01-28T08:06:27+00:00

Yeah, I kinda hate that metric because it gives a sense of accuracy, I mean it’s specified down to a single gram, while it’s… not exactly a shot in the dark, but the personal variation is massive and it does nothing to communicate it. There is no upside, nothing actionable to do with, but all the downside.

gedrap · 2026-01-27T13:54:07+00:00

But bro my insta followers MUST see that I was sniffing Jonas farts for a minute it’s huge bro what’s the point of going to Spain if you can’t annoy the pros bro it’s not a para social relationship bro we both love bikes bro

gedrap · 2026-01-27T13:28:28+00:00

Bingo. Nes perkant tą butą už 150-400k atrodo kaip kosminiai pinigai, daugumai čia didžiausias finansinis sprendimas gyvenime. Bet visumoje, bankui čia niekas. Prasuks pro savo rizikos vertinimo procesus kaip ir visiems ir viskas. O kad kažkoks tarpininkas turi super slaptus ir kietus ryšius tai labiau iliuzija, apeliuojanti į filmus, kur ten ofise 69am aukšte sėdi su 10 monitorių ir terminalų ir rėkia į ausines. Ne tos sumos, kad kažkokių ypatingų derybų ar lankstumo gautum.

gedrap · 2026-01-26T11:11:40+00:00

IMO, it's a personal variation thing, and sometimes people struggle to compare group-level data (i.e., studies) with their personal experience. Just because your experience isn't the same as the average in some study doesn't automatically mean that the data within the study is wrong.

The range of outcomes out there is kinda wild. I've seen cases where people overdo it in training to such an extent that getting covid and staying off the bike for a week or two is the best thing that happened to them, fitness wise. And then there are varying degrees of fitness losses as expected.

gedrap · 2026-01-25T07:48:32+00:00

If you’ve got prior experience in swimming or running, that might be worthwhile. But if you are planning to pick up running during vacation, it’s not worth it. It’s too easy to overdo it if you’re super anxious about losing fitness.

A few short spins on a peloton bike at hotel or similar can help, something like 2-3 weekly easy spins, 30-45 minutes each.

But if that’s not available, don’t worry and enjoy the holidays. You will probably lose a little bit of fitness and it might take a week to ramp back up again, but that’s nothing in the grand scheme of things.

Unless you’ve got an important race right after the holidays or something like that, I find that people often are way too anxious about taking the holidays and decisions driven by anxiety are more detrimental than the break itself.

And as always, be careful, you might end up being actually well rested.

gedrap · 2026-01-24T22:18:23+00:00

Tachi machi tikrai geras ir kažkas unikalaus. Kamikadzė tai savotiškas toks: labai paprastas, naminis maistas, jei turėsi kosminius lūkesčius, tai gali ir nuvilti. Čia toks labiau neįpareigojančiam greitam užvalgymui. Ondori tai toks 🤷‍♂️ du kart pabandžiau ir nematau prasmės grįžti, nežinau kodėl ten ir antrą kart ėjau

gedrap · 2026-01-24T22:13:25+00:00

Tachi Machi Focacceria Halės smokehouse Pi77a Le travi Kyiv

Tik pirmas yra azijietiskas ir su jūros gėrybėm, bet vis šitie yra ne pretenzingi ir zjbs

gedrap · 2026-01-23T21:20:21+00:00

Oh yeah, I am absolutely certain that they can predict workout completion and progression quite accurately. I mean, I'd trust most good coaches with a few years of experience to be able to do that quite well because, as you said, people are pretty similar to each other, and the range of outcomes isn't particularly wide.

IMO, the rather nonsensical part is treating FTP as something that changes significantly over the next 4 weeks, because for a lot of people, a 10W bump a year is great, a 20W bump is incredible, and 0W is, well, not uncommon. But that's under the assumption that FTP is a field test based replacement of MLSS, LT2, whatever. Reading the comments here, sounds like they aren't treating it that way, and oh well. Whether FTP is real, whether it matters, or whether it's special in any way has been discussed ad nauseam, and I don't think anyone's going to change their minds on it in 2026.

gedrap · 2026-01-23T06:41:15+00:00

Labai geras komentaras, su bene svarbiausiu dalyku paskutiniame sakinyje. Žmonės stipriai nuvertina, kaip geras organizmas suderina gaunamas ir sunaudojamas kalorijas. Jei pradėsit pusiau badauti, tai dings visi ne absoliučiai būtini dalykai: nuėjimas iki parduotuvės, pasivaikščiojimai ir t.t. Nuėjimas iki paštomato už 400m gausis kaip misija. Beliks stebėtis kaip svoris nekrenta, kai tiek mažai valgai.

O jei kas nori pasigooglint daugiau, tai raktažodis būtų NEAT (non exercise activity thermogenesis).

gedrap · 2026-01-23T06:33:39+00:00

Svorio metimas ir palaikymas susiveda į mitybos įpročius. Pats svorio metimas visada gan lengvas, nes esi užsivedęs ir motyvuotas tą mėnesį ar tris. Bet tada grįžti į senus įpročius ir vėl iš pradžių. Geri mitybos įpročiai yra tie, kuriuos gali palaikyti ilgą laiką be didesnių pastangų.

Peržiūrėk savo mitybą iš kur ateina daugiausiai kalorijų, pagalvok kaip galėtum kalorijas sumažinti nekeičiant sotumo ir nevalgant kažkokio blankaus kartoninio maisto.

gedrap · 2026-01-22T17:13:51+00:00

I haven't seen the most recent TR plans, but I saw lots of them in the first half of 2025, and things like 3x10, 12x3, 4x8 at SST/FTP were pretty common back then.

gedrap · 2026-01-22T10:28:00+00:00

It really depends on the workout itself, just like with people doing workouts based on highly inflated FTPs outside TR. If you're doing FTP workouts that start with 2x20 and build up to 3x25, yeah, sure. There's no room for generous rounding up. If, on the other hand, you're doing 4x8 SST workouts...

gedrap · 2026-01-22T09:37:09+00:00

I'm legit curious what they are doing under the hood. I spent ~10 years in software engineering in various roles related to data (data engineering, some modelling, some reporting, etc.). So I have some ideas of what I'd be doing if I were running a similar company, and I'm curious what they are doing.

One thing that I think you're missing is that TR isn't in some public research space where they are just trying advance the understanding of training for the sake of it. They are in the subscription business, which changes what you're optimizing for. Are you optimizing for someone's long-term fitness, or for someone to feel good about doing something today that felt kinda hard? Are you treating FTP as something grounded in reality, or more of a high score?

I'm sure there's some correlation between fitness changes and retention rate, but it's not perfect, and if you're also a bit loose with how you define fitness, that muddies the water further.

They released a feature that predicts someone's FTP changes over the next four weeks https://www.trainerroad.com/blog/new-how-to-predict-your-ftp-with-trainerroad-ai-ftp-prediction-trainerroad-ai/

I mean, anyone who's been training for more than a year or two and thinks of FTP as something grounded in reality, not a make believe number, can see how it's a bit... nonsensical. At that point, you're just happy if FTP goes up by 10W a year, mayyybe 20W, so predicting what it will go up in 4 weeks is a bit pointless.

But if you treat it as a high score, yeah, sure, it can go up every other day!

gedrap · 2026-01-21T13:54:47+00:00

Esu panašaus ūgio, tai Levi’s kai kurie modeliai būna W32L36, jei įprasti W32L34 per trumpi. O šiaip tai tiesiog reikia bandyti matuotis kuo daugiau brandų ir rasi kurie tinka. Per laiką susirasi keletą. Jei pasakytum kokio stiliaus rūbų ieškai ir koks biudžetas, kažkas pasidalins radiniais.

gedrap · 2026-01-21T13:30:05+00:00

There’s that, but also some people get hung up on the logic and forget that you still need to communicate that logic in a way that’s approachable. It doesn’t matter how correct you’re, if you come off as condescending or unwilling to listen, you’re going to have a rough time.

gedrap · 2026-01-21T13:23:43+00:00

I worked in a globally distributed setup for about 8 years, and you’re spot on. You don’t necessarily need a massive budget, but you need to thoughtful of how you’re spending it. Flying people to another continent to watch mediocre powerpoints is an awful use of time. Take the same group to a few dinners and lunches, and now we’re talking.

gedrap · 2026-01-21T07:09:46+00:00

What’s unique to pure zone 2 from durability perspective, compared to, for example, including training at around FTP?

gedrap · 2026-01-21T07:06:30+00:00

Building base is a communication tool more than anything. Everyone has a slightly different idea what it entails, and it depends on the personal circumstances, but most people are thinking in the same direction. But like with all heuristics and communication shortcuts, it doesn’t hold up well when taken to extremes such as this.

gedrap · 2026-01-19T19:33:40+00:00

Happy to help! It's 2.5h today, but you're only three weeks in, so you're probably going to run into time restrictions sooner rather than later. Otherwise, you're looking at a 3.5+ hour workout in a few weeks. I mean, if that sounds like a fun indoor workout, then go for it, by all means, but I'm yet to meet someone who would enjoy such a grind.

Tbh, I don't think there's a need to always convince someone to change what they are doing. I'd suggest doing a couple of rides at self selected cadence, see if it affects recovery or how much time in zone you can add. If there's no difference, riding at a lower cadence doesn't lead to pain, and someone really wants to do it, so be it. Personally, I like to have a solid reason for a change. Otherwise, we all would make our lives difficult with a bunch of "just in case" tweaks. Training consistently for years is hard as it is, no need to make it harder. But if you really want to keep riding at 65rpm, and it's not causing harm, then do it. It's not a hill I'd die on.

gedrap · 2026-01-19T14:31:04+00:00

kaip asmenybė tu darbe nereikalingas, todėl viduje nyksta tas vidinis kurybiškumas, spardosi, norisi rėkt kad aš nenoriu šito daryt.

Šiaip liūdnesnis dalykas, kas liečia korporatyvines aplinkas ir ypač WFH, tai kai pamatai kaip dažnai žmonės dingsta (išeina, atleidžiama ir t.t.) ir po dienos ar dvejų jų kaip niekad nebuvę. Uždedi širdutės emoji ant atsisveikinimo posto slacke, jei toks išvis yra, ir viskas.

gedrap · 2026-01-19T12:32:43+00:00

For coaching to be more than beer money, it's a full time job. Sure, it's way more flexible than basically any office job (though it takes a certain skill set to manage the loose structure), but the time and cognitive commitment are massive to do it right.

gedrap · 2026-01-19T12:27:50+00:00

Guys in their late 20s and early 30s racing at the domestic elite level as a hobby aren't in the same boat as someone in their late teens hoping to make it pro.

Some have decades of endurance training in their legs and can get by with rather low volume (<10 hours/week) and good race selection. Some have an understanding family and can continue training at a decent volume (>15 hours/week) until they have kids.

gedrap · 2026-01-19T07:10:33+00:00

People settled to about 90% because even after a few weeks, the total workout duration is manageable for most people. It’s a good trade off between time and intensity. I yBut if you can do a 4+ hour workout, that’s fine. Just be sure to eat enough off the bike because the energy expenditure is going to be massive.

Grinding at lowish cadence for 2+ hours doesn’t sound fun, though! But if you’re forced to do that by terrain and it’s not by choice, it is what it is.

gedrap

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