Thank you so much Sir for your encouragement and advice.
Your weight loss experience definitely inspires me.
Just wanna give a big shout of “thank you” to everyone.
Wanna tell all of you a big joke…I finally did my 4DP today…HELL YES…BUT…I forgot that I didn’t charge my laptop…and the whole laptop shut down before I can save my workout…
so another round of Full Frontal Prep for me…and another round of 4DP next week
Congratulations on finishing your Full Frontal.
Sorry to hear you were not able to save it.
Please write an email to the minions (suf support), maybe, just maybe, they will be able to recover your data.
If not: That‘s life, I guess. FF is a great workout. 
I hope you had „fun“ and collected experience in order to crush it even more the next time. Just make sure you are rested enough.
Your last phrase is a motto to live by.
Dont cry over spilled milk. MOVE ON!!!
I will definitely do the Full Frontal test again. Made a mistake for my 5 min test. I increase my power after 1 min thinking I can go harder. But it was such a such a big mistake. I can only hold it for 1 min before shifting down again. So I doubt the test result will be accurate with that 1 min (big) spike.
My experience: 1) use erg mode during warmup. Shift it to level mode 2 mins before the test. My warmup is kind of all around the graph. Sometimes too high, sometimes too low. 2) Use the wahoo cadence sensor instead of the smart trainer. Somehow my trainer indicates 0RPM sometimes. So I switched it to my cadence sensor. 3) turning off unnecessary data. I keep only the power and cadence data in the graph. I concentrate on my cadence making sure I maintain a consistent RPM.
So I am definitely looking forward the next FF test.
No worries … and good look with attempt two. FYI I am not a Knight … my personal quest to achieve that is still to come.
Just a quick update.
Messaged the always helpful minion.
Unfortunately, they is no data from their side.
They also recommend me to take a few days rest just to be fresh for the 2nd attempt on the 4DP test.
So, 2 - 3 days off the bike for me!!!
You don’t have to take time off the bike completely if you don’t want to. In fact, it is probably better not to. You could load up the ‘Full Frontal Prep Plan’, and set it to end on the date you want to redo Full Frontal. That will give you some riding, while getting you ready for the 4DP test.
Here’s the screenshot of what I see when I look at that training plan:
Hmmm…I did thought of that…doing the whole prep plan again…
Just wanna seek your opinion…is it better to do the whole prep plan again or just attempt it after 2/3 days of rest since I have already gone through the whole prep plan for my 1st attempt…
thank you so much
You don’t have to do the whole prep plan again. Just set the end date for when you planned to do FF already and it’ll give you just the days between now and your planned test.
Good to keep the legs loose!
Thank you Honorable Dame for your advice.
Sorry to say but English is not my first language.
Doesn’t quite comprehend the sentence “Just set the end date for when you planned to do FF already”.
Your humble fat sufferfest noob awaits your wisdom.
When you set up a training plan, there’s an option to choose the start date. But you can change that to be “choose the end date” See my screen shots below (apologies, these are taken off my phone rather than my computer, so the layout may be different for you:
The default when applying a plan is to set the “from start” date
Change this in the drop-down to be “from finish” then choose the date when you want to do the Full Frontal test.
If the Full Frontal date you have planned is less than a week away, it’ll only load the workouts that are left in the plan from today until your planned test date
Thank you so much for your clarification and taking the trouble to screenshot for me.
Will do as per your advice.
(Total respect to your status of a Dame. Knowing what you have to do to earn that Damehood. Hats off milady)(and to all fellow knights)
You’re welcome. Happy to help!
Welcome fatboi, the app can control the resistance of the trainer to match power targets, but for cadence targets you need to adjust your pedalling rate yourself . There is no need to beat yourself up if these targets are too high, or low, your body will adjust over time.
Thank you so much sir for your advice.
hope my body will adjust (and my size) very very soon.
Thanks everyone for your kind advice and encouragement.
Finally, I have done my (2nd) 4DP test.
Got flagged for my 1 min power.
But it is a very fun (and very agonising) experience.
As expected, my weakness is sustained.
I have arranged one full month of weakness building block.
Followed with couch to crusher and all purpose road.
Hope I can lose weight and build up my cycling ability.
Power Station can easily shed 1kg. Try it.
Sorry to bother all Sis/bros again.
But I would like to seek some advice on which training programs to use.
After doing the 4DP test, I have chosen the training block (FTP - targeting my weakness) for 4 weeks.
Due to business, I will have to be out of town for two weeks straight after my training block ends.
Just wanna ask what training program should I use when I get back after the two weeks.
My plan initially was to do Couch to Crusher then proceed to All-purpose road (intermediate) after it.
Sounds good? Do wanna hear what other recommendations from all sis/bros
Thank you so much
Okay so, good news and bad news. The good news is that any program that is appropriately challenging will help you improve—all aerobic trainings will build your endurance and durability ie ability to sustain power, you just have to be patient—the bad news is that it still doesn’t answer the question, how to choose :).
My view is that at this point, where you are is far more important than where you are trying to go. Meaning, primary consideration is your current fitness, the rest falls into place.
So for example, if you’ve been training about three times a week, pick a plan that has you training 3 or maybe 4 times per week (not five or six). You want something that will be challenging for you, to make you adapt, but not so challenging that you struggle to recover bc then your improvement will be slower. You can always add more work, but once you do it, it can’t be taken away, if that makes any sense.
The following is my view and others may disagree, but I believe Consistency here is your best friend. You want to suffer in the sessions—and it’s okay to dig a deep hole occasionally on purpose like in The Tour of Suff—but the overall journey should, for the most part, not be devastatingly uncomfortable. You want to be suffering at the end of a session but fresh at the beginning. That’s how you maximize consistency and that normally means a conservative ramp up.
Also, during the two weeks you’re traveling, anything you can do a few times a week in a hotel gym would be helpful, even if it’s just a light jog, weights or spinning for 30 mins.
I’m a “larger gentleman” myself. I’m about to finish my first 12 week plan, and I’ve lost a lot of weight in the process. I feel fitter and stronger, the weight loss is happening as a side affect. If you focus on consistency of getting on the bike, the results will come.
