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More Time To Get Fit - 2025

Anyone familiar with the workout app Ladder? Started it a couple of weeks ago. Wish it had more flexibility for entering equipment I have available, but overall keeping me entertained
 
:nerd Some interesting data has popped up in my training. I figured I'd share.

TrainingPeaks, a software that I use to work with my coach, has added new metrics. They now breakdown your calories burned into Fat calories and Carb calories. You first select your "Metabolic Profile", then they spit out the numbers for any cycling activity with a powermeter. Possible profiles are Enthusiast, Competitive, Elite, or World Class. I've switched between the profiles to see the differences in results. Here's some data.

Sunday's ride was long easy endurance.
RPE 4
Duration: 4hr19min
Avg HR: 130bpm (max is 193bpm)
Time HR above 150bpm: 48sec

ProfileTotal CaloriesCarb CalFat CalCal/hrFat %
Enthusiast36093566438351%
Competitive3243293530875010%
Elite2855208577066127%
World Class27861733105364438%

All this makes sense and fits with what I've read about calorie expenditure. The surprising part is the discrepancy between all the athletes. The Enthusiast is less calorie efficient and less fat adapted. So for any given intensity, they use more calories but far less fat. The Competitive athlete is more efficient and more fat adapted. The Elite athlete is more efficient still and FAR more fat adapted. And the World Class athlete is off the charts. If you've ever wondered how elite athletes can go so hard for so long, all this is some of the main reasons why. Carb reserve calories in the body are limited and it's impossible to ingest as many calories as you can burn during anything harder than "recovery" pace. So it helps that Elites are more efficient. And on top of that, Fat reserve calories are near unlimited and Elite athletes can use far more of them.

A few other important details. Fat calories burned is dramatically impacted by intensity. I did a 2hr35min tempo/sweetspot workout (RPE 7) on Saturday and only burned 5% fat calories (Competitive profile). So only half the % of Sunday's easy endurance ride. I suspect many of those fat calories were burned during the 30min warmup. Exercising less intensely can increase the proportion of Fat burned. But that also decreases Cal/hr. The concept of maximum fat calories used is called FatMax and it should be somewhere around RPE 3 - you are working but not that hard. But it does seem like for Elites and above, FatMax may be at higher RPEs.

There are plenty of implications in this data for non-elite athletes too. This shows some struggles that new athletes might encounter when trying to lose body fat. There's some support here for the idea that body weight is managed more in the kitchen and less through exercise. It also shows part of the reasons why I have been able to gain a few pounds in the past months. It also shows that everyone is different and gives possible reasons for why one thing might work for one person but not another. Overall, "calories in / calories out" is a simplification and knowing extra details can be interesting.

Alright, thanks for coming to my TedTalk.
 
fat max? i resembles that remark. :x

kidding aside, that’s really interesting data. this isn’t a weight loss thread but in my experience the exercise is a tool but the eating is what makes or breaks weight loss.
 
two wheel tramp said:
fat max? i resembles that remark. :x

kidding aside, that’s really interesting data. this isn’t a weight loss thread but in my experience the exercise is a tool but the eating is what makes or breaks weight loss.
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Well losing weight is part of getting fit is it not?

I have been on it since March. Started at 252 and hit 228 on Friday. Mostly push ups, curls, shoulder shrugs and walking. Old man shit. :teeth

Feel better on the bike, going up and down stairs, etc. - generally.

Not booze free, but close to it and rarely any fast food. Once a month maybe a burger.. one soda in 4 months. Zero beer.
Next goal is 220 for the Rydther Rally in Hawthorne in September.... where the weekend will be less strict on the booze... :laughing

As two wheel tramp said it has been all about the eating... and not having anything after 6pm and fasting until 12 the next day has become the norm.
I make exceptions on ride days and eat something in the AM and celebrate life with a couple of drinks after the ride.

The hope is to set the bar at 205 for easing into my 70's.
 
I am right there with you Budman although I have a longer row to hoe. Can't wait for new fridge to get here so I can get serious about the weight loss portion of the year. not as close to 70 but I can see it coming over the horizon and need to get some prep work done to meet 60 then 70.

Thinking about the future I may have to leave the swamplands as the insurance cost here are getting out of hand. my mortgage payment is now mostly insurance its like a 70/30split toward insurance and it keeps going up. May have to give up the dream shop once I retire as it will be like a $1600 a month premium even without mortgage and that's assuming it doesn't go up more in the intervening time.
 
Proper food portions is one thing I'm trying to figure out now too.

In the past few months, I've dramatically upped my protein intake. I've changed my daily minimum from ~50g to ~100g, and now have possible maximums nearing 200g. Athletes are recommended to eat 1.2-2.0g per kg of body mass. So my 200g max's are definitely over doing it. I need to be more cognizant of my meals. For ex, on days where dinner is protein heavy I don't need that protein shake after my evening ride.

My strength training is going well. My back hasn't hurt in weeks. My legs and butt are bigger/stronger. And I can now Single Leg Press the sled+50lbs. That's only 200lbs short of what my coach lifts :laughing
 
budman said:
Well losing weight is part of getting fit is it not?

I have been on it since March. Started at 252 and hit 228 on Friday. Mostly push ups, curls, shoulder shrugs and walking. Old man shit. :teeth

Feel better on the bike, going up and down stairs, etc. - generally.

Not booze free, but close to it and rarely any fast food. Once a month maybe a burger.. one soda in 4 months. Zero beer.
Next goal is 220 for the Rydther Rally in Hawthorne in September.... where the weekend will be less strict on the booze... :laughing

As two wheel tramp said it has been all about the eating... and not having anything after 6pm and fasting until 12 the next day has become the norm.
I make exceptions on ride days and eat something in the AM and celebrate life with a couple of drinks after the ride.

The hope is to set the bar at 205 for easing into my 70's.
Click to expand...
I mean that isn't the focus as we've discussed here a bit. It's been a part of it for me, 100%, but I've tried to keep my focus on things like faster mile paces and other things that show I have become more fit.
 
The right diet is a key for sure. The will power and insight to make that happen is necessary for sure.
When I was racing MX and a training mad man I was all about it and learned a lot. Let that slip as I aged into my 40's.

Gym membership is in hand and that should help the strength training, but as of now I think that is more of a retirement thing (end of 26) when I set my new world order and have time to rock it on a regular basis. Planning ahead :laughing I do miss the gym.
 
budman said:
The right diet is a key for sure. The will power and insight to make that happen is necessary for sure.
When I was racing MX and a training mad man I was all about it and learned a lot. Let that slip as I aged into my 40's.

Gym membership is in hand and that should help the strength training, but as of now I think that is more of a retirement thing (end of 26) when I set my new world order and have time to rock it on a regular basis. Planning ahead :laughing I do miss the gym.
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I think you are gonna be a menace* in "retirement" Bud. Please keep us posted.

*Menace is a term of endearment reserved for those who crush life with heart and love for all that is good. Fuck yeah, be a menace.
 
i have gained 10lbs in the last month, it's been crazy; i do not recommend moving five days after having a baby. how does my wife do it? i am slowly getting back to a routine, grilling six burgers in the morning which takes me all the way through to dinner or if i feel like it i skip the dinner for more of a 16hr fast.

my two oldest kids are now able to ride two wheels on the paved trails around here. i rode 35 miles or so last week, first time riding in a couple years. i love it, felt so good. i'm very curious to see how i feel riding 12+ miles when i have been without carbs for a couple of weeks, but so far i haven't been able to resist the farmer's market since tweedledum came along :laughing
 
budman said:
Gym membership is in hand and that should help the strength training, but as of now I think that is more of a retirement thing (end of 26) when I set my new world order and have time to rock it on a regular basis. Planning ahead :laughing I do miss the gym.
Click to expand...

Stoked to read on the strength training and fat loss. IMO, don't trust the scale too much; the muscle mass far outweighs (literally) the fat loss. How much room do you have for a home gym? Got about 10x10? If so, I've got a brand new multi station gym that would be perfect....Life Fitness copy (same factory, different name). It's epic. Want her?

Das MotorRad said:
i have gained 10lbs in the last month...
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I gained about 5 lbs and lost 1.5% fat content....it's gotta all be muscle build up in my legs. Not trying to do that, but must be the stepped up (literally), training. Amazing how much muscle mass legs are.
 
My doctor said to train more legs if I want more muscle mass which in turn fuels calorie burn. I would love to be in the shape I was freshman year high school after riding almost 20mile a day on a mountain bike and always increasing the gearing so I got to my destination faster. I could lift the whole stack of leg machine weights that year for a crazy amount of reps. I miss those days. So that is why adding another day at the gym to get back the legs my wife fell in love with and a butt can't forget the butt need something to hold up the pants besides the belt.
 
The struggle to build muscle after 50 is brutal. Even in my 40's, if I had an overenthusiastic leg day it was work to get the quads into my jeans. Now I just want to see some quads. 🫤
The new workouts and extra protein are helping but I'm not a very patient person
 
Holeshot said:
Stoked to read on the strength training and fat loss. IMO, don't trust the scale too much; the muscle mass far outweighs (literally) the fat loss. How much room do you have for a home gym? Got about 10x10? If so, I've got a brand new multi station gym that would be perfect....Life Fitness copy (same factory, different name). It's epic. Want her?
Click to expand...
Thanks for the offer Berto. No room, but the gym is close and I have a quasi weight room in my office.
I came up with a routine. Alt days on chest/shoulders and arms.

Every time I pee it is time to do a set. :laughing
Some squats here and there too.

Hard to get lazy because ya got to pee. I know I have gained a little muscle because the arms, chest and shoulder feel thicker just walking around.
 
Creatine yet, Bud? I was pretty anti-creatine due to racing cause it causes arm pump...but it's full legit if arm pump is no longer a concern, IMO.
 
Holeshot said:
Creatine yet, Bud? I was pretty anti-creatine due to racing cause it causes arm pump...but it's full legit if arm pump is no longer a concern, IMO.
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No. I am not taking any supplements. Just eating healthy. Turkey and roast beef and a salad today.
Ate at 2pm so skipped dinner.

I did tip a vodka back toasting Ozzy late afternoon listening to his music.

Special occasion. :rose
 
It's funny. Since my heart attack back before Thanksgiving I've consciously thrown TRAINING out the window. I've just been riding by feel, and doing my riding as much as a social thing as anything.
My VO2 Max took a hit in the aftermath of the heart attack, but now it's back above what it had been and my FTP has crept up past what it was before the event, too.
This is with nothing more than the mountain bike class I teach once a week and the weekend rides I've been getting in.
I'm planning on resuming structured workouts at some point, but for this year I've just canned all my racing plans in favor of rediscovering the joy in it, and that has been extremely rewarding.
 
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