Thank you @pauloserra for your post.
So sorry for the late reply. Saw your email 3 days ago. Wanted to reply you immediately but my Full-Monthy was today. So why not update you with some good/bad news after my full month.
Sorry for the long post. But here is my experience since starting my plan.
Bicycle
I am from Malaysia. Cycling is not as big in my country like in Europe or America. So most (as actually it is all) LBS dont uses modern fitting equipments/technology. If Specialized is famous for the Retul fitting, the LBS at my hometown all uses "eye"tul. So the idiot that I am, I walked into a local bike store. Told the guy. I want the Trek Madone. So the guy at the store uses Eyetul. Scanning from top to bottom. You need the smallest size. Without asking any followup questions, I bought a size 50 Trek Madone. But after riding, I would have blisters at area where the sun dont shine, balls go numb, knees aching and my back gave me the feeling that I am an elderly person (find it strange as I play golf alot, so I was finding it strange that my back hurts that bad). After chatting with a friend, my friend recommended me to go for a professional fitting. (The professional fitting here means to fit without any bike frame reference as though as I am a new cyclist). After the gruelling 1 hour fitting session, my fitter told me that the size 50 trek madone is way too big for me. I am 1.63m tall with an inseam of 74.2cm.
After consulting my fitter and my friend, i made up my mind to order a custom frame. A frame measured and made to my size. I was worried for the price and all those. But my friend made a remark which helped me made up my decision. “Dude, you are way past your puberty. You won’t grow any taller. So why not fork out a little bit more and order a bike which is catered to you”. After a few months, the new bike arrive. Now I am riding without pain and the best thing is…I won’t be able to find this bike frame geometry anywhere else on earth because it is made for me. (Everyone is unique)
So to those new riders who is doing research before spending the big bucks. I love the Trek Madone SLR. But but but…DONT REPEAT THE MISTAKE I COMMITTED…GET A PROFESSIONAL BIKE FIT…helps you from avoiding unnecessary spending.
Trainer
The first trainer I bought was the Wahoo Kickr Core. It was fun but I kind of feel that the trainer is ruining my new bike. (Yes, some people may say it doesn’t. But please understand. I love my equipment alot. My bike goes for washing every week. I sent it to professional car wash to polish my bike frame.) So I had a discussion with my LBS (not the one who sold me the Trek) whether can I trade in my Wahoo Kickr Core after the LBS owner told me the Kickr Bike arrived. She told me no guaranteed but she would do her best if it is a consignment. So the Kickr Bike was delivered to my house and had a fun day assembling the Kickr Bike. Good news on the next day, the Kickr was sold. I made a USD25 loss!!!. I was happy. I didn’t expect it to be sold at such a good price and so soon. The owner told me the new owner came in and buy a trainer just in case our government impose another lockdown due to the rising case at that time. So I bought the owner a meal to show my appreciation. The Kickr Bike is fun to play with. Tip: The measurement provided by the Wahoo App is only for reference. Best to measure it again after inputting your figure to make sure that it is according to your fitting.
Plan
As per mentioned earlier, I first did the FTP training block before leaving town for 2 weeks for some official business. Once I got back, I was going through all the plans available. There were two plans. Couch to Crusher or All-Purpose Road. I know the effectiveness of Couch to Crusher after viewing GCN. But, I felt that the workout is too little. So I chose All-Purpose Road. Next question is what level should I choose for All-Purpose Road. At first, I wanted to go for the intermediate level. Because according to the description, Advance level is for people who have ridden 5-10 hours in the past two months. I definitely didn’t do that. But I was thinking, I have so much free time on hand because of the lockdown. So why not? I chose the Advance level with the Indoor Only Options with Strength. In addition, I also selected Yoga. The first two weeks I follow it to the dot. Doing all the workouts, but I kind of become lazy after the two weeks (GVA or the Goat please dont hunt me down). So I skipped some of the Yoga and Strength session. (To be honest, the Yoga session gave me a tougher time than Strength. But, I did ALL the cycling workout. Even if I come back home late, I will make sure I will do it before I turn in the the day. The first month is super tiring for me. I have to stop a few times just to catch my breath. Sometimes I have to shout just to distract myself from the agony to complete the workout. But after the first 1 to 2 months, I am able to ride at a steady pace. Complete the workout without stopping. I used to drink two bottles of water to complete the longer workouts (1.5-2Hrs workout), but 1 bottle suffice for now.
At the start of the plan I was 86.5kg, it has now fallen to 81kg this morning. (Think I should have dropped more if I control my mouth.) There are alot of good and delicious food in Malaysia/Singapore. So if any of you Sir or Dames visiting Malaysia/Singapore the next time, message me. Will recommend you all the delicious food. Hahahaha.
There are the figure at the start of my workout. And after a few months of grinding, shouting profanities, sweats, here comes the Half-Monty. The midterm exam to show whether did I improved or not. So after grinding out at the ramp, I pushed to my maximum and finally gave up at the last level. I have to stop and catch my breath and wait for the all important Constrained Effort. So I followed the instruction to the letter. (Having music helps alot. Distract me from the pain) Controlling the level mode and gear on my Kickr Bike to make sure my heart rate is at the assigned heart rate. So…to all noble Dame and Sir, here it is…after a few months of workout
I am super happy with these figure. Shows that my workout for the past few months are not wasted. I am aiming of raising my FTP to at least 200W and dropping my weight more. My next question is what plan should I choose. Should I continue with All-Purpose Road or Full Century. Even thought there is no mountains in Malaysia like those in Europe. But my friends and I were planning to travel to North America and Europe once the pandemic is over (please please please…be over soon). According to the description to Full Century, it seems to build up your stamina and incorporate some climbing into it. So it maybe my next plan. Welcome any recommendations for my next plan from all fellow Dame and Sir.
Thank you so much for reading my super long and nagging post. Just wanna wish everyone here to be safe and hope the pandemic is over soon so we can travel around the world and enjoy this great planet again. (To all doubters of this virus, please please wear a mask and sanitise your hands. If not for your self, do it for your loved ones. I had to undergo mandatory House Quarantine after coming close contact with a carrier for two weeks. Have to go through the PCR test on the 7 and 14 days after close contact. Lucky for me. I am tested negative. One of my family members have to get admitted into hospital after tested positive. Lost alot of weight and lung function is decreased 20%. And to those, who says that you can’t breathe with a mask on. I breathe just fine after a round of 18 holes golf while walking an carrying my golf set. So please please please take care of yourself for your loved ones).
Finally a big shout out to the Support Staff of Wahoo/Sufferfest, you all have been a great help. My enquires are answered prompt and all of them are resolved within the first two correspondence. Keep up the good work.
) i‘d do a novice plan that sounds fun to you and add as much low intensity (if .65 to .75) as you can manage without getting too fatigued
).
) activity. 4DP test. With the Euro 2020 and Tour (Crash) de France on right now, have been sleeping very late. Kind of worried that it may affect my performance. But what the heck, lets do this test!!!