Skip to main content
Less than 2,128 calories per day leads to 80kg in Lanzarote (!?)

As time ticks by the average weekly weight loss needed to hit 75kg on July 3rd is going up. I think the long term targets are making me complacent so I’m setting myself an aggressive and short-term target – I’m going to get to 80kg before the training week in Lanzarote on January 18th.

So thats 4.18lbs in exactly 1 month of 31 days, since its the 18th today. That makes a total calorie deficit of 14,630 or 472 calories a day. Since my training is mostly Zone 3 in January I need to be very careful with fatty food - I’m going to be burning carbohydrate for the month. yeah, I know about increased heart rate and fat burning, but in my experience eating less fat to begin with is a better approach.

According to this my basal metabolic rate is about 1850 calories per day (not including exercise) which takes care of my calorie intake on a rest day. If we throw in 750 calories for a typical daily turbo session (the rowing machine and running will be a nice bonus to counter the muscle adaptation and increases in efficiency I’ve already seen) that makes a daily calorie intake of 2600 on a non-rest day.

By then applying the required daily calorie deficit we end up with:
  • 1,378 Calorie allowance on a rest day
  • 2,128 Calorie allowance on a non-rest day

It’s the weekends that are killing me, so this weekend (eek, Christmas) I’m going to lay off the fun stuff and hit the water bottle. Drastic times call for drastic measures (!)

But need to make sure I stay at 3 or higher on the Bristol Scale..... my experience is that I go down to a 1 if I'm not careful. Plenty of fruit and fibre. Yawn.

Popular posts from this blog

W'bal its implementation and optimisation

So, the implementation of W'bal in GoldenCheetah has been a bit of a challenge.

The Science I wanted to explain what we've done and how it works in this blog post, but realised that first I need to explain the science behind W'bal, W' and CP.

W' and CP How hard can you go, in watts, for half an hour is going to be very different to how hard you can go for say, 20 seconds. And then thinking about how hard you can go for a very long time will be different again. But when it comes to reviewing and tracking changes in your performance and planning future workouts you quickly realise how useful it is to have a good understanding of your own limits.

In 1965 two scientists Monod and Scherrer presented a ‘Critical Power Model’ where the Critical Power of a muscle is defined as ‘the maximum rate of work that it can keep up for a very long time without fatigue’. They also proposed an ‘energy store’ (later to be termed W’, pronounced double-ewe-prime) that represented a finit…

Polarized Training a Dialectic

Below, in the spirit of the great continental philosophers, is a dialectic that attempts to synthesize the typical arguments that arise when debating a polarized training approach.

It is not intended to serve as an introduction to Polarized training, there are many of those in-print and online. I think that Joe Friel's blog post is a good intro for us amateurs.

For Synthesis Against A Elite athletes have been shown in a number of studies to train in a polarized manner [1][2][3] There is more than one way to skin a cat. Elite athletes adopt plans that include high-volumes of low intensity and low-volumes of high-intensity. Elite athletes have also been shown to train in a pyramidical manner
[13] B Polarized Zones are between LT1/VT1 and LT2/VT2 [1]
LT1/VT1 and LT2/VT2 can be identified using a number of field based approaches [4][5][6][7]

You can follow guidelines on mapping LT1/LT2 to cycling power to make it useful for amateur cyclists. Polarized zones are har…

W'bal optimisation by a mathematician !

So the integral computation for W'bal was expensive.

I tried to optimise from a domain and  programming perspective, where Dave Waterworth, a mathematician found a much more elegant and fast reformulation.

This means W'bal can EASILY be computed as you ride.

To explain the math here are his words;

I posted a comment on you Blog post on optimising the Wbal model. I've done some more thinking and I defn think it can be done without visiting the previous samples as the Skiba formula can be decomposed further, i.e. From your blog I believe the integral part of the equation is:

Basically this takes a weighted sum of preceding W'exp samples where the weight decays at a rate determined by tau, older samples are weighted less than newer ones. We can approximate as a sum provided tau is large compared to Ts (the sample rate):

Basic properties of exponential functions allow the for…