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Monday, June 24, 2024

Extra Enjoyable With Recumbent Experimentation – BionicOldGuy


On Thursday I did my higher physique power coaching exercise then did a simple trip on my recumbent. Friday I attempted out the recumbent with a 28″ rear wheel and 20″ entrance. I did a bit higher on my two native brief time trials, the digital loop and the “New Morgan Hill criterium” (that’s it’s identify on Strava). These are good exams as a result of they’re shorter (one is about like working 1 / 4 mile and the opposite like working a half mile) and straightforward to get to, so I believe these will probably be my go to hurry exams sooner or later. Thursday’s higher physique exercise is posted right here, the trip is right here. Friday’s rides are right here and right here.

28″ rear wheel/20″ entrance. This can be a little bit much less aero than the 28″/28″ mixture as a result of throughout a part of the pedal cycle the foot drops under the extent of the underside of the seat, resulting in extra frontal space. I don’t assume that impacts my velocity an excessive amount of as my instances with 28/20 weren’t a lot slower than 28/28 on time trials. Perhaps my nerdy engineer mind worries about all this an excessive amount of however I’ve enjoyable experimenting with it.

A number of Units are Higher Than Single Set?

With regards to power coaching, in his “Sweat Science” column in Outdoors journal, Alex Hutchinson reported on a research evaluating multi-set vs. single-set coaching for “hardgainers” (individuals who have bother placing on muscle mass, like me). It confirmed they acquired higher outcomes for multi-set coaching. He identified that this can be essential for older adults that will have been inactive until now, in order that they’ve misplaced muscle mass and are attempting to get it again. Nonetheless, this research made the identical mistake evaluating single set to multi-set that many researchers do: the single-set coaching was achieved on the similar depth because the multi-set coaching. A bonus of single-set coaching over multi-set is that you may get your self to push tougher as a result of you understand there are not any extra units coming. So a correct comparability is between greater depth single-set vs. multi-set ought to have the only set be greater depth. Additionally, there are numerous tips like “breakdown coaching” and “sluggish negatives” that can be utilized to coax extra out of a single-set [1]. So I’ll stick to single-set coaching, which has labored tremendous for me for years, however make certain I push myself fairly laborious.

References

  1. Westcott, Wayne, and Tracy D’Arpino, Excessive-Depth Energy Coaching: The Most Efficient and Environment friendly Means for Growing Muscle and Energy, Wholesome Studying (2015).



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