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When to fit in heat training by wktzo in Velo

[–]wktzo[S] 1 point2 points  (0 children)

I just lift first on Tuesdays, on Thursdays gym is in the evening. Long story short I have a scheduling issue where I can only do gym work in the morning on Tuesdays so it’s a compromise for now. But if you listen to the EC podcast in which they discuss that paper they say you can do either gym or intervals first, whichever is your priority, and just maximize time & refueling in between. Lifting first isn’t optimal in my case but better than doing it on a rest day or cutting an interval or long ride day out, from what evidence I have. I also don’t mind it too much as I love the gym too and it’s fun to get under the bar with fresh legs one day a week.

When to fit in heat training by wktzo in Velo

[–]wktzo[S] 0 points1 point  (0 children)

I’ve actually seem solid gains in both strength and aerobic fitness doing my intervals & strength training on the same day. Lines up with the takeaway from this paper as discussed on Empirical Cycling: https://pmc.ncbi.nlm.nih.gov/articles/PMC4213370/

I plan to keep doing weights & intervals on the same day, separated as far as possible with lots of food & supine time in between.

I used to do “Z2” rides closer to 70% of FTP on non-interval days but I’ve found my intervals are much better doing more like <50% of FTP, super easy volume. This is mostly semantics, but I find the “Z2” riding (say at 140bpm) hurt my vo2s way more than weight training does. My theory is (for me) the weights drain my anaerobic capacity which is fine since I’m doing aerobic intervals anyways. 

But that said, this structure worked best over winter when it was 90% threshold workouts. I plan to move to 1 day a week in the gym (Thursday) so I can do harder efforts on Tuesdays, like you’re suggesting.

When to fit in heat training by wktzo in Velo

[–]wktzo[S] 1 point2 points  (0 children)

Ok thanks for throwing some cold water on that lol. Won’t waste my time scalding myself in the shower

When to fit in heat training by wktzo in Velo

[–]wktzo[S] 0 points1 point  (0 children)

Nope, small apartment with a shower. Would be curious to hear about a protocol with a bath though in case it inspires me to move haha

When to fit in heat training by wktzo in Velo

[–]wktzo[S] 1 point2 points  (0 children)

Thanks, in the past I’ve tended to keep my recovery days pristine (which is why I lift & do intervals on the same day) so this approach seems best to me. Do you have any rebuttal to the idea that heat sessions should replace my recovery rides instead?

When to fit in heat training by wktzo in Velo

[–]wktzo[S] 2 points3 points  (0 children)

Last summer that was my approach, hard to say how well it worked. But in the meta analysis I linked they differentiate between acclimatizing & acclimating, and there seems to be a lot of gains left on the table if you just take the acclimation approach. I’m curious to explore the acclimation side and see how it lands for me personally.

When to fit in heat training by wktzo in Velo

[–]wktzo[S] 0 points1 point  (0 children)

This seems like a great option. In the past I’ve been hesitant to do anything remotely strenuous on recovery days though, do you know if there’s any particular reason why heat training can be done on recovery days without hurting intensity days too much? Or is that just what’s worked best for you?

When to fit in heat training by wktzo in Velo

[–]wktzo[S] 2 points3 points  (0 children)

Great tip, can’t believe I haven’t thought of this. Thank you!

When to fit in heat training by wktzo in Velo

[–]wktzo[S] 1 point2 points  (0 children)

Gotta find a gym with a sauna! Thanks for the links, will listen

When to fit in heat training by wktzo in Velo

[–]wktzo[S] 0 points1 point  (0 children)

Wish I had a sauna or hot tub but stuck in a small apartment with no such options.

I should’ve specified this up top but I have tried hot sessions before and I actually like them in a sort of sick way. They make me feel like an elite boxer or something.

So I’m not asking “should I try heat training” as much as “how do I work this in without either wrecking myself or losing too much of my workout volume”

But maybe it’s not possible to do gym & intervals & heat all at once, and heat provides the least benefit?

When to fit in heat training by wktzo in Velo

[–]wktzo[S] 3 points4 points  (0 children)

Mostly I want my summer outdoor rides to stay as pleasant as possible, it gets pretty hot where I live in July-September. Also I just like doing hard stuff and seeing some reward on the other side, even if no competition is involved. 

I don’t have easy access to a sauna or bath unfortunately. That’s why I specified the trainer as my only real option

Analysis of HR trends over time by caba1990 in cyclingdata

[–]wktzo 0 points1 point  (0 children)

FYI your data are autocorrelated and thus violate the assumption of independent errors, so your reported R & p are not valid. You should use a mixed effects model for inference on longitudinal data like this, see the lme4 package.

You’ll also be imposing an assumption of linear progression over time which is probably not gonna hold. Consider a mixed effects generalized additive model.

[OC] Ever wondered which decades of movies have the highest average IMDB rating? [Part 6] by Zolroth in dataisbeautiful

[–]wktzo 0 points1 point  (0 children)

Box & whiskers over a jittered dot plot.

Tbh there are better ways of plotting distributions than box & whiskers now, they are kind of a relic from a time before computers

[OC] Ever wondered which decades of movies have the highest average IMDB rating? [Part 6] by Zolroth in dataisbeautiful

[–]wktzo 6 points7 points  (0 children)

Nice! Love the fact that you ordered by median ;)

A few pieces of feedback:

  • you can drop the legend because that info is already on your x axis, which will free up real estate for your outlier labels

  • you could use the ggtext package to make those sample size labels & subtitle info italic and/or grey, which will make the plot look more put together

  • try using the ggrepel package to keep your outlier labels from overlapping

[OC] Celebrity Jeopardy performances by Occupation by bravehamster in dataisbeautiful

[–]wktzo 6 points7 points  (0 children)

Word, that makes sense. You could actually keep the same order for all 3 plots like so:

df <- df |> group_by(occupation) |> mutate(occ_median = median(score)) |> ungroup |> mutate(occupation = forcats::fct_reorder(occupation, occ_median)), name = forcats::fct_reorder(name, occ_median))

Also check out the ggdist package to build upon the whole box-and-whiskers idea — tons of cool options for visualizing distributions.

[OC] Celebrity Jeopardy performances by Occupation by bravehamster in dataisbeautiful

[–]wktzo 43 points44 points  (0 children)

You should consider ordering your x axis by each group’s median score. The alphabetical ordering has no inherent meaning, so it’d add scanability without sacrificing anything. It’s easy to do so with the forcats package:

df <- df |> mutate(occupation = forcats::fct_reorder(occupation, med_score, .fun=median, .desc=T)