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Search: Posts Made By: Ric Stern
Showing results 1 to 50 of 216
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Forum: Training & Nutrition
03-25-24, 12:25 PM
Replies: 12
Views: 1,110
Posted By Ric Stern

as MoAlpha has said it's about creating an energy...

as MoAlpha has said it's about creating an energy deficit and fitting that within your chosen food belief structure. In that regard it's pretty easy. I work with a few people for weight management...
Forum: Training & Nutrition
02-26-24, 01:19 PM
Replies: 25
Views: 1,248
Posted By Ric Stern

First off congrats on getting on the bike,...

First off congrats on getting on the bike, building fitness, and improving your health. Nice work.

220 - age has a reasonable sized error to it. Robert Chung will correct, but off the top of my...
Forum: Training & Nutrition
02-23-24, 03:20 AM
Replies: 18
Views: 1,080
Posted By Ric Stern

I prioritise my cycling - so do that first, then...

I prioritise my cycling - so do that first, then later in the day do weights. I'm in the gym 3x's/week in the off-season and 1 or 2 / week in the race season. I did 30 to 35 road races last year and...
Forum: Training & Nutrition
02-12-24, 04:15 AM
Replies: 38
Views: 2,304
Posted By Ric Stern

i'd avoid erg and workout mode like the plague....

i'd avoid erg and workout mode like the plague....
Forum: Training & Nutrition
02-12-24, 02:34 AM
Replies: 38
Views: 2,304
Posted By Ric Stern

FWIW, i find it's an adaptation process. My...

FWIW, i find it's an adaptation process. My training goes like this:
spring 50:50 indoors/outdoors
summer tails right off indoors and is all mainly outdoors
autumn 50:50
winter 95:5...
Forum: Training & Nutrition
02-11-24, 04:29 PM
Replies: 11
Views: 618
Posted By Ric Stern

thought so :-)

thought so :-)
Forum: Training & Nutrition
02-11-24, 03:59 PM
Replies: 11
Views: 618
Posted By Ric Stern

i thought you might and just mentioned you in a...

i thought you might and just mentioned you in a post (i only just joined ****** this week). Also mentioned Andy C as well - i have an inkling he may hang out there under a pseudonym (as i saw some...
Forum: Training & Nutrition
02-11-24, 03:24 PM
Replies: 11
Views: 618
Posted By Ric Stern

gawd, i was youngish then. Thanks Robert. ...

gawd, i was youngish then. Thanks Robert.

It was weird, i started collecting power data in 1994 (i was 25 then) but wasn't overly sure what exactly it meant. I turned up to Uni (to do a degree in...
Forum: Training & Nutrition
02-11-24, 02:50 PM
Replies: 11
Views: 618
Posted By Ric Stern

The original poster should use a 25 W/min ramp...

The original poster should use a 25 W/min ramp rate. And, if possible split this further, e.g., 5 W every 12-secs. You should start the test at very low power (most people less than 100 W), and keep...
Forum: Training & Nutrition
02-05-24, 10:10 AM
Replies: 51
Views: 2,334
Posted By Ric Stern

With all the athletes i work with, it's low reps...

With all the athletes i work with, it's low reps and high weights in the gym. obviously, if you've never lifted before you don't want to start that way because the likelihood is you'll injure...
Forum: Training & Nutrition
01-31-24, 01:34 PM
Replies: 51
Views: 2,334
Posted By Ric Stern

as far as i'm aware, the concept of protein...

as far as i'm aware, the concept of protein consumption post exercise, being able to 'last' a long time (i.e., if you consume more than X grams it gets excreted out - which is incorrect) has been...
Forum: Training & Nutrition
01-18-24, 03:21 AM
Replies: 14
Views: 813
Posted By Ric Stern

i don't think there's a suitable way to include...

i don't think there's a suitable way to include strength work into the performance manager chart, because as robert suggested they're different things. i can't think of a suitable way to include...
Forum: Training & Nutrition
01-18-24, 02:58 AM
Replies: 14
Views: 877
Posted By Ric Stern

that suggests your FTP is about 3.3 W/kg. that's...

that suggests your FTP is about 3.3 W/kg. that's a decent enough level to do entry level cycle racing (albeit i'm not including other aspects). Some people never get to this level. some people start...
Forum: Training & Nutrition
01-17-24, 11:48 AM
Replies: 14
Views: 877
Posted By Ric Stern

500 W and 95 kg, you'd be bottom end pro level,...

500 W and 95 kg, you'd be bottom end pro level, possibly World Tour level depending on your CdA and bike skills. (albeit your CdA may be pretty poor due to your height). Either way this isn't what'd...
Forum: Training & Nutrition
01-17-24, 03:17 AM
Replies: 14
Views: 877
Posted By Ric Stern

you may want to state how heavy you as opposed to...

you may want to state how heavy you as opposed to your height. For example, while i don't coach anyone as tall as you, i coach someone who is 6f1 and has a mass of 69 kg. 500 W is *huge*. however,...
Forum: Training & Nutrition
01-08-24, 06:08 AM
Replies: 90
Views: 4,151
Posted By Ric Stern

if you're 'old' (e.g. >40) then you probably...

if you're 'old' (e.g. >40) then you probably should be doing year round MAP efforts...
Forum: Training & Nutrition
01-04-24, 02:32 PM
Replies: 90
Views: 4,151
Posted By Ric Stern

I understand what you're saying, it feels like...

I understand what you're saying, it feels like that for everyone (including me). As i approach some sort of max (in this case it sounds like you're just above VO2max or MAP) you can feel the blood...
Forum: Training & Nutrition
01-04-24, 09:49 AM
Replies: 90
Views: 4,151
Posted By Ric Stern

It's worth understanding that a higher rather...

It's worth understanding that a higher rather than a lower cadence is less efficient at a given power output, and that training at low cadence (for steep hills) is *ineffective* for building...
Forum: Training & Nutrition
01-04-24, 08:15 AM
Replies: 90
Views: 4,151
Posted By Ric Stern

exactly my points (see the Coyle paper). I can't...

exactly my points (see the Coyle paper). I can't recall if Jeff was involved in the study or not (i don't have the paper to hand), but JB has produced some great stuff
Forum: Training & Nutrition
01-04-24, 05:37 AM
Replies: 90
Views: 4,151
Posted By Ric Stern

Previous research (Coyle et al 1991) used force...

Previous research (Coyle et al 1991) used force instrumented pedals and they showed that better cyclists (national/international) stomped down more and pulled up less compared to less good cyclists...
Forum: Training & Nutrition
12-28-23, 11:04 AM
Replies: 82
Views: 4,787
Posted By Ric Stern

FWIW Antoine, isn't a Ms, he's a bloke.

FWIW Antoine, isn't a Ms, he's a bloke.
Forum: Training & Nutrition
12-20-23, 12:45 PM
Replies: 9
Views: 973
Posted By Ric Stern

if you go to my website and subscribe to the...

if you go to my website and subscribe to the newsletter via the pop up box the training guide and plan will be emailed to you :)
Forum: Training & Nutrition
12-15-23, 03:27 PM
Replies: 82
Views: 4,787
Posted By Ric Stern

In the Philander paper that used lighter...

In the Philander paper that used lighter weight/higher reps....

In the review paper it clearly states that there is a positive effect on cycling and running performance with heavy strength work...
Forum: Training & Nutrition
12-15-23, 02:28 PM
Replies: 82
Views: 4,787
Posted By Ric Stern

i'm not sure what you mean, there are multiple...

i'm not sure what you mean, there are multiple studies showing increased cycling performance from high strength/low reps for pedalling biomechanics, economy, and various power durations
Forum: Training & Nutrition
12-15-23, 02:01 AM
Replies: 82
Views: 4,787
Posted By Ric Stern

Except in this study no work was done for either...

Except in this study no work was done for either group on endurance training, so that confounds things as it does with the other paper you cited, as well as the fact it was on untrained women....
Forum: Training & Nutrition
12-15-23, 01:51 AM
Replies: 82
Views: 4,787
Posted By Ric Stern

As you mentioned the evidence is sparse on this,...

As you mentioned the evidence is sparse on this, which is true. Accordingly, you can't say either way (that high reps or low reps are *better* for increasing cycling performance). However, there has...
Forum: Training & Nutrition
12-14-23, 10:50 AM
Replies: 117
Views: 8,563
Posted By Ric Stern

I would avoid setting your macros in this way, as...

I would avoid setting your macros in this way, as percentages, as it can lead to under/over fuelling. You should set them in relation to body weight, and based off current known daily energy intake....
Forum: Training & Nutrition
12-14-23, 01:23 AM
Replies: 82
Views: 4,787
Posted By Ric Stern

not sure what you want (other than a specific...

not sure what you want (other than a specific study comparing different strength training protocols on cycling performance) when evidence from other research shows that one protocol provides benefits...
Forum: Training & Nutrition
12-13-23, 02:25 PM
Replies: 82
Views: 4,787
Posted By Ric Stern

Interesting, so on the one hand you want data,...

Interesting, so on the one hand you want data, but on the other you don't want to listen to people that perform such research, which seems somewhat confusing?

Anyway, we already know that heavy...
Forum: Training & Nutrition
12-13-23, 01:03 PM
Replies: 82
Views: 4,787
Posted By Ric Stern

you're citing research on untrained women. ...

you're citing research on untrained women.

If you search for experts in the field of women's endurance training you'll find that they state that you need to lift heavy. the same is true for...
Forum: Training & Nutrition
12-13-23, 09:17 AM
Replies: 125
Views: 8,356
Posted By Ric Stern

The people i work with vary from those who are...

The people i work with vary from those who are uber motivated to those who are significantly less motivated. Coach/athlete check ins and chats/accountability help keep things on track, plus knowing...
Forum: Training & Nutrition
12-13-23, 07:07 AM
Replies: 125
Views: 8,356
Posted By Ric Stern

Apologies, i don't have time to read through the...

Apologies, i don't have time to read through the whole thread, so I'll explain what i do - both with the athletes i work with and for myself. However, first off just multiplying your weight (in...
Forum: Training & Nutrition
12-13-23, 06:12 AM
Replies: 9
Views: 973
Posted By Ric Stern

Our website is www.cyclecoach.com as yet i...

Our website is www.cyclecoach.com as yet i haven't decided where the free training plan will go
Ric
Forum: Training & Nutrition
12-13-23, 05:06 AM
Replies: 16
Views: 1,263
Posted By Ric Stern

Zero offset your power meter before every ride,...

Zero offset your power meter before every ride, after allowing a few minutes for your bike/power meter to settle in the ambient temperature you'll be riding in. Note that this is different to...
Forum: Training & Nutrition
12-13-23, 05:02 AM
Replies: 21
Views: 1,621
Posted By Ric Stern

To work with a coach or get a decent training...

To work with a coach or get a decent training plan from one you don't need to be training for a race. We work with people who's goals vary from trying to ride 100 miles, to dropping their friends on...
Forum: Training & Nutrition
12-13-23, 04:57 AM
Replies: 9
Views: 973
Posted By Ric Stern

The programme looks very generic. There are lots...

The programme looks very generic. There are lots of these available, including freebies that we give away. As a training plan itself it doesn't explain how you would progress things (which it may not...
Forum: Training & Nutrition
12-13-23, 03:47 AM
Replies: 82
Views: 4,787
Posted By Ric Stern

Thanks. Personally, i feel it's better that you...

Thanks. Personally, i feel it's better that you progress 'gently' and given i have no idea where you are in your strength training it's difficult to suggest. So, when i started my strength training 2...
Forum: Training & Nutrition
12-13-23, 03:43 AM
Replies: 82
Views: 4,787
Posted By Ric Stern

the studies i can see (e.g. by Ronnestaad) all...

the studies i can see (e.g. by Ronnestaad) all suggest lifting heavy. This also follows first principles that you want to be getting stronger. Additionally, if you're old (like me!) whether male or...
Forum: Training & Nutrition
12-12-23, 11:20 AM
Replies: 117
Views: 8,563
Posted By Ric Stern

FWIW, i think i have the worlds largest data set...

FWIW, i think i have the worlds largest data set of power on a single rider (me). I started collecting power data when i was 24, and i'm now 54. I've raced every year since i was 14 y old, I've...
Forum: Training & Nutrition
12-12-23, 10:56 AM
Replies: 117
Views: 8,563
Posted By Ric Stern

Hi Robert, I don't think there is any...

Hi Robert,

I don't think there is any evidence for that, and to be honest, i advise against it. That is, when i set say intervals and give a range, i'd rather the athlete rode against whatever the...
Forum: Training & Nutrition
12-12-23, 10:43 AM
Replies: 82
Views: 4,787
Posted By Ric Stern

FWIW, strength training has been shown to...

FWIW, strength training has been shown to increase endurance cycling performance, from brief efforts of seconds through to longer efforts around an hour and potentially longer. However, for the most...
Forum: Training & Nutrition
09-28-04, 11:30 AM
Replies: 25
Views: 1,831
Posted By Ric Stern

those are all good sources of protein,...

those are all good sources of protein, additionally, maybe consider legumes. TVP = textured vegetable protein (not sure what it is, as i don't eat it or only very occasionally) and Quorn is a fungii...
Forum: Training & Nutrition
09-28-04, 09:40 AM
Replies: 25
Views: 1,831
Posted By Ric Stern

i don't feel that you can link those injuries...

i don't feel that you can link those injuries with a vegetarian diet. if anything, it sounds like you were undereating as a veggie and weren't getting enough energy in to your system. that would...
Forum: Training & Nutrition
09-28-04, 09:35 AM
Replies: 25
Views: 1,831
Posted By Ric Stern

i'm not saying you don't! i just wondered why you...

i'm not saying you don't! i just wondered why you swapped meat for veggies -- normally you'd use a meat alternative to replace meat (e.g., Quorn, TVP, legumes, etc).

ric
Forum: Training & Nutrition
09-28-04, 08:00 AM
Replies: 25
Views: 1,831
Posted By Ric Stern

why would you use vegetables to replace meat? ...

why would you use vegetables to replace meat?

most people way over consume both protein and fat, and these can be reduced.
Forum: Training & Nutrition
09-28-04, 07:52 AM
Replies: 25
Views: 1,831
Posted By Ric Stern

when i became a veggie i went from eating...

when i became a veggie i went from eating meat/poultry/fish on a daily basis to a veggie diet plus fish for the first two months. i then stopped eating fish and have been an ovo-lacto veggie ever...
Forum: Training & Nutrition
09-27-04, 06:02 PM
Replies: 25
Views: 1,831
Posted By Ric Stern

what were you looking for (info wise), i've been...

what were you looking for (info wise), i've been a veggie for 15 years

ric
Forum: Training & Nutrition
09-24-04, 04:48 PM
Replies: 10
Views: 883
Posted By Ric Stern

you loose fitness very rapidly, and return to...

you loose fitness very rapidly, and return to sedentary at an alarmingly nasty rate. assuming that your winters are as long as they are in the UK (say a few months) and you're talking of only...
Forum: Training & Nutrition
09-18-04, 02:28 AM
Replies: 10
Views: 697
Posted By Ric Stern

see this thread...

see this thread http://www.cyclingforums.com/showthread.php?p=1361558&posted=1#post1361558

Ric
Forum: Training & Nutrition
09-16-04, 10:24 AM
Replies: 25
Views: 6,536
Posted By Ric Stern

the biggest issue with fructose is that it can...

the biggest issue with fructose is that it can cause GI distress

ric
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