SSD upgrade that takes full advantage of APFS

Switched to Svelte and Versatile DiNotte QuadRed Tail Light For Daytime and Nighttime Safety

See my older notes on the DiNotte 300R. I’ve used the 300R and 400R for some years—outstanding lights with nary an issue.

Enter the about $170 DiNotte QuadRed. It checks off all the right boxes in terms of brightness, lighting modes, runtime, weight and compactness, build quality, etc.

DiNotte QuadRed LED tail-light

DiNotte QuadRed tail-light mounted on seat stay of Moots Vamoots RSL
f1.8 @ 1/85 sec, ISO 20; 2018-02-13 14:04:24
iPhone 7 Plus + iPhone 7 Plus back dual camera 3.99mm f/1.8 @ 28mm (4mm)

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Rigorously lab tested and OWC certified.

Last Hard and Long Workout Before Camino Real Double Coming Saturday

I’ve been training intensively with the aim of placing at the top of the group for 13 double centuries this year. See previous entries for the incredible workload I’ve been able to handle this year—that’s delight not bragging—every athlete loves it when things just work well.

Strength is up considerably, endurance is more than ready for a double century—this is probably the best condition I’ve been in this early in the year for at least 6-7 years. The two weeks of “summer in winter” in late January and early February I did not waste but hammered things hard, and my body just happened to think it was a very good time to do so. I am climbing 20% faster than just a month ago. That is partly reduced body mass and partly increased fitness.

As of today, the rapid weight (fat) loss is supported by this hard data, which stuns me since I did not think I could approach even half of these values for these periods of time:

 7-day caloric deficit per day: 1323 calories
14-day caloric deficit per day: 1517 calories
30-day caloric deficit per day: 1285 calories

I now seem to be able to handle an average of 2000-calorie daily rides at ~215 watts and still recover and become stronger day by day. I never thought I could tolerate that high a level of continuous exertion, but there it is, for 2+ weeks now—see the graph showing fat loss and caloric deficit. I have taken zero (0) days off working out for 37 straight days now.

Today is Feb 12 and workout done, I now go into taper mode on Feb 13/14/15/16 for the Feb 17 Camino Real Double Century. I expect weight to rise 4-5 pounds as my body full loads with glycogen.

The main thing I’m at risk for is impaired lung function, with a huge pollen dump starting about 3 days ago (semi-opaque layer of pollen on car windshields). I cannot afford to lose 10% or 20% of small airways, or I lose that much power—aerobic effort has to be...aerobic and if the lungs cannot deliver, the body is forced into anaerobic energy. The relatively high power levels seen below are (excepting some high power sprints) achieved by keeping my lungs clear. It feels like that with clear lungs I can hit 250 watts or so almost all aerobically, again, if the lungs are totally clear. If not, that drops to 210 watts—just going by how it feels. So lung function is a HUGE deal.

Three days prior, just one day of pollen was enough to narrow down my sinuses so that airflow through there is not much at all. I also noticed a day later some minor small airway impairment—this after totally clear lungs for a few weeks.

To forestall impaired lung function from allergen pollens*, I have ridden 3 days with the 3M Particulate Respirator 8233 N100. It works and is comfortable (if annoying to have to use it!), but not as well as I’d like: strong breathing tends to pull it into the face. It’s clearly not designed for athletes. I am actively looking for something better. One bonus is that in cold temps, the intake air is a bit warmer, which eliminates cold induced bronchospasm, which sometimes can get to me when breathing deeply at 45°F and below.

My subjective impression (legs, lungs, perceived effort) of my fitness is pretty simple: if I can keep brain focus, I can turn in a time that has a high likelihood of winning the Camino Real Double (or any other where I am not beaten by drafting riders, since I ride solo taking no draft). That is supported by very high power (watts) numbers for long sustained efforts. Power levels are running well above the 210 watts that won me (decisively!) the 2015 Central Coast Double, the question being of course what I can actually average for 200 miles. But CCD had a great deal of climbing and was thus much more demanding.

* The “French Broom” flowering now is awful (bright yellow flowers, huge bushes, invasive species)—the stink of it permeates the air 50 feet away. Pines are shedding a very heavy pollen load also. Later comes oak (worst of all for me), grasses and all sort of flowering stuff.

2018-02-12: 4+ hours 65-mile workout
MacPerformanceGuide.com

54 Mile Recovery Ride following 49-mile Recovery Ride following 82 Mile Hard Workout

The day after an amazing 82 mile ride which was after a 35 mile recovery ride which was after an 85 mile ride which followed losing 4 pounds of fat in a week, I did a 49 mile recovery workout, odd as that may seem for recovery.

The next day, I did a 54 mile recovery ride. I was being a good boy, but outrunning a drafting pack of guys 20 years my junior while only at medium aerobic effort left me no option once they waved me off breaking my own wind alongside them. So I sprinted up to 800 watts and dropped them... took ’em minutes to catch up (drafting each other). But I let them pass and dropped back down to low aerobic, sticking to my plan.

So I was a good body running right around 200 watts or a little less for a while until I just started feeling better again whereupon I did some harder efforts, and then had to force myself to slow down. I guess recovery happens 30 miles in for me.

Still, it seems that 10 days of effort dropping 5 pounds of fat rapidly has taken its toll; I could feel it. So I ate an extra 1000 calories and went to bed very early for the benefits that sleep brings. One more hard ride tomorrow after an easy day today, and they I start to taper off for the Feb 17 Camino real double century.

2018-02-10: 3+ hours 54-mile recovery ride
2018-02-09: 3 hour and 49 mile recovery ride
2018-02-08: 5 hour fantastic workout: power in watts, heart rate, elevation profile
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Glycogen Storage in the Human Body: 1g Glycogen Requires 3g Water

When backing way off from a heavy training workload, body weight can rise 2/3/4 even 5 pounds—this is the body taking on glycogen, which requires 3 parts water for every pound of glycogen.

Maximizing stored glycogen is not just energy storage; it is a sort of “camel’s hump” water storage system for long duration events, so it is generally a benefit in avoiding dehydration.

According to Wikipedia, a human body of 70 kg can store up to 120 grams of glycogen in the liver, and another 400 grams in muscle tissue — 500 grams. The discussion is absurdly general: is that 5% or 30% body fat and is it a couch potato body or a trained athlete? Very poorly articulated. Ditto for NIH.

I weigh about 77 kilograms /170 pounds when about 7% body fat. Taking the Wikipedia figures, I will assume 132 + 440 = 572 grams of glycogen (10% more body mass).

Storing 572 grams of glycogen implies storing 572 X 3 grams of water with it, for a total of 572 X 4 = 2288 grams / 5.0 pounds of stored glycogen in its water matrix. This figure corresponds very closely to my own estimates based on reduction in body mass after long events or training rides (accounting also for hydration).

Assuming 2500 calories of glycogen (rough estimate), this translate to about 653 kilojoules at 25% efficiency (if all muscular effort were from glycogen)—less than an hour of cycling at my double century pace. Of course the body does not do that—fat is burned up to the limits of physiology, including available oxygen.

My own experience suggests that I can burn off my glycogen over 3 hours or so at a moderately hard pace as the result of years of intensive training—much of the energy comes from fat, thus preserving the glycogen. But it is mandatory to take in a steady supply of a product like GU or Hammer Gel at 200 calories per hour or so—or you’re hosed in a double century. Failure to do so means misery by mile 120.

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Progress on Shedding Body Fat, Thoughts on Winning

This might be premature, since I am expecting a further drop in body weight (body fat), but since I have to start tapering in about 3 days for the Feb 17 Camino real double century and the awesome summer-in-February weather might change, I thought I’d share and explain how weight (fat) loss occurs—sometimes in frustrating and confounding ways.

I weigh myself each morning on scale accurate and precise to 0.1 lb—without clothes after waking up and after the bathroom. It’s no good to eat and then weigh, or weigh with clothes on (an idiotic practice at doctor’s offices, which have indicated that at 10% body fat that I am borderline obese).

I also track food intake by the gram and total it each day along with my calorie expenditure according to the SRM power meter. This gives me a daily caloric deficit. While there can be some measure of error (mixed foods, losses from digestion, etc), it is far, far more accurate than moronic “serving size” figures for an “average” avocado or banana or whatever. In general caloric intake from food is overestimated, since it takes energy to digest many foods and energy to repair and build muscles.

About the graph below

Below, I started out at around 190 pounds in late December. Having some illness and traveling right after New year’s for 5 days, I had little or no exercise.

So the training really starts around Jan 7 2018. Which means that I have shed at least 13 pounds of body mass in 4 weeks (3.2 pounds per week). The 30-day caloric deficit line (dark orange) shows about 1256 calorie per day caloric deficit.

1256 calories * 30 / 3500 calories per pound of body fat = 10.7 pounds of body fat

Which is in line with the 13 pound drop in body weight—recovery and muscle growth and digestion losses chew up a lot of calories.

Note the early February green diamond weight points at far right, which for 6 days hover at around 179.5 pounds. This timeframe was during the outrageous 7-day goal I set for losing 4 pounds of body fat. All that effort (17000 calorie deficit) and weight stays the same?! Not really—this is the body adapting and recovering which means holding onto fluid in the muscles and gut. Always let a few days pass, and this is why daily weigh-in is a key psychological tool.

See how starting Feb 6 (4th green diamond from right), body weight starts to drop, then plummets—the body gives up the extra fluid and the numbers are back in line with the computation of fat loss from caloric deficit. This is typical of physiological behavior after hard workout(s) that stresses the body beyond what it is used to. What level of glycogen is present is hard to say, but the steady workload means that the numbers are consistent day by day, since there is no significant backing off from mid-January onwards.

Continues below...

  • On the right, the vertical axis shows the day’s caloric deficit and the green axis shows body weight.
  • The 7 day (light pink), 14 day (light orange) and 30-day (red-orange) caloric deficit lines show that for 30 days I have averaged a caloric deficit of about 1256 calories per day which is about 0.36 pounds of body fat per day, that is, 2.5 pounds of body fat per week. That trend accelerates hugely in late January, when my body acquired enough fitness and resilience to take a serious training “beating”.
Graph showing body weight and caloric deficit per day

Aspirations

Based on trends, I expect weight to drop down to the 173 pound range by Feb 13 or so.

My goal is 164 pounds, which is what I weighed in high school. At my goal of 165 pounds, I should have about 5.3% body fat in theory although muscle loss can also occur (2011-09-13 showed 7.9% body fat at 173.7 pounds), start to look gaunt, outclimb almost everyone and yet have the power to push through the flats and headwinds far more powerfully than the skinny and lighter guys. It will be very difficult to get to 165; the body fights back (to avoid starvation) and non-linear effects occur (metabolism, hunger, fat vs muscle loss).

  • For climbing, it is all about power to weight ratio. Weight means total riding weight (TRW)—body weight plus bike weight plus food and clothing and so on. One pound less for a TRW of 184 instead of 185 means climbing speed on steep climbs should be about 1% faster. Not much? That’s 1.2 minutes on a two hour climb—the difference between first place and 5th place for top competitors. So contrary to silly assertions that defy the laws of physics, once you “lean out”, every pound count, particularly for lighter riders.
  • For flats and headwinds, it is all about absolute power. Here, the big guys (or gals) win—with surface area not much different between riders, whoever can produce the most absolute power goes faster.

Assuming climbing at 280 watts average, power-to-weight would increase from (280/173.7) = 1.61 to (280/165) = 1.7. That’s 5.6% faster. Let’s assume a steep climb so most of that goes into climbing: 5% faster on a 120 minute climb means a 6-minute reduction, which means “bye bye” to most all riders. Consider that the 54000 vertical feet of climbing (approx) in the 2018 California Triple Crown means somewhere around 24 hours of climbing (8 hours per event), and the savings can be estimated very roughly at 24*60*.05 = 72 minutes. That’s top placement versus merely fast.

I have the intermediate build such that when really lean I can climb really fast (power to weight), and when it is flats and headwinds, all the more powerful riders (absolute power) are 15 minutes behind, still climbing—they may be putting out another 40 watts, but body weight just kills the climbing speed.

Double centuries are an ideal event for me when there is a moderate mix of climbing and flats. I welcome a headwind, because 90% of other riders cannot generate as much power as I can (this is not bragging, but observation as a matter of fact after 34 double centuries). But if I can lean-out, then at 165 to 168 or so my climbing speed is right up there with all but a handful of riders of similar age (again, experience).

So goes the theory and my hopes of winning some double centuries this year—but it is hard to compete with 30 to 60 minutes of time reduction from a massive workload reduction by hardly efforting most of the distance via drafting, so we’ll see if Chuck Bramwell agrees to my proposal.

SSD upgrade that takes full advantage of APFS

49 Mile Recovery Ride Following 82 Mile Hard Workout

The day after an amazing 82 mile ride which was after a 35 mile recovery ride which was after an 85 mile ride which followed losing 4 pounds of fat in a week, I did a 49 mile recovery workout, odd as that may seem—49 miles in a bit over 3 hours.

Setting out, I was flabbergasted that I could feel no soreness after the prior day’s 82-mile tough workout. A bit of quadriceps soreness did develop in the left quad, but I had to tense the muscle to feel it. What does this mean? Superb recovery—I guess my diet is working well, and also the Marc Pro. I feel 6 years younger and I mean that—in the space of a few weeks. No better Christmas present is possible (well, I have a bit more imagination than that, but it is almost true).

The very satisfying thing (have you felt it?) is doing a workout, even a recovery workout, and feeling just terrific as if there were some feel-good drug coursing through the system. But it is not so—it must be endorphins, or that 2011/2012 “everything hitting on all cylinders” thing that is incredibly satisfying.

2018-02-09: 3 hour and 49 mile recovery ride

My Most Incredible Ride In Years

Just two days ago (one day for recovery with a 1400 calorie 35-mile ride), I did 85 miles averaging 215 watts (excluding stop signs and other short stops) for five hours. For perspective, I won the Central Coast Double in May 2015 averaging 210 watts—5 watts less. And this is early February.

Today, I had the most incredible ride, the kind of ride one hopes to have once or twice a year. So fluid so free-revving that even high power output just felt natural and easy (even as I could feel the legs being worked, hard).

I think that the nerve damage I suffered has finally healed, and now my muscle power is returning.

I started out relatively slowly because my quads and even glutes were still slightly sore from the 85 mile effort two days prior—and that was coming off a massive effort for the prior week. I figured that if I kept it aerobic, my muscles would comply and I could do a long ride and burn off another 2/3 pound or so of body fat.

For the first 2 hours or so my muscles did the job but not particularly powerfully. And yet, it seemed easy and kept feeling easier with each of the 7 ascents that I started the ride with.

As the ride went on, I kept producing more and more steady-state power (watts), as the green lines on the graph show: power rises linearly for 2+ hours start about 2.5 hours into the ride (last 25 minutes are a cool-down).

My left patella was having some pain, and my glutes and quads felt so strong that I worried that I could damage the tendon near the patella, so I backed off the power, not wanting an injury. This power is a major increase in muscle strength I can clearly feel now in every ride has outraced my tendon/ligament strength—bad idea to overdo it. I notice simply things like standing on one leg and putting on a sock that I am now rock-solid—not so even 3 weeks ago. So there has been a very large gain in strength in just a few weeks.

Towards the end, I stood up on the bike (patella OK with that) and stomped it, producing about 430 watts for about 1.5 minutes, which 4.5 hours or so into the ride was pretty amazing. And yet I felt like I could have done it again (and again). But I felt the prudence was in order, so I that following that effort to steadily reduce wattage and make the rest of it a cool-down until home.

Morning weight before any food/drink: 175.9 pounds
Weight after ride: 175.5

Total Riding Weight (TRW) before: 209.6 (3L water and gels to start)
Total Riding weight (TRW)  after: 200.9 pounds (1.2L water remaining, about 500 cal of gel eaten)
Loss of mass: 8.7 pounds. Not thirsty or dehydrated afterwards (glycogen releases water 3:1)

Workout is shown below; more thoughts continue below the graph.

2018-02-08: 5 hour fantastic workout: power in watts, heart rate, elevation profile

The prior day’s 36.5 mile recovery ride:

2018-02-07: 2-hour recovery ride: power in watts, heart rate, elevation profile

The 85 mile workout two days prior:

2018-02-07: 2-hour recovery ride: power in watts, heart rate, elevation profile
Rigorously lab tested and OWC certified.

Brain fires nerves fire muscles: my Peripheral Neuropathy Damage Finally Healed After 3 Years?

Ever since the peripheral neuropathy from Metronidazole in late 2014, I have felt that my cycling performance was reduced/impaired. This makes sense: powerful muscle contractions require that the connection from the brain to the muscles have a firing path that is efficient and the brain must not fatigue trying to fire muscles (brain fatigue is a major factor in muscle power for endurance events).

For my incredible Feb 8 2018 workout, it was like all the nerves had been wired up again, so my brain could fire those muscles with powerful sustained contractions like back in 2011/2012. How or why it took 3 years I don't know; the neurologist said up to 2 years for recovery. Well, it apparently took a bit more than 3 years.

What I do know is that this workout was 1 in 300 in terms of it feeling easy and fluid no matter what power level, though maybe this year it will just keep getting better with higher output and the same feeling.

It was like I could set my legs on cruise control and they would just spin away, like setting a dial and they just keep going, the whole thing feeling great even though the legs are being thrashed.

Indeed, the rpms on the high power output were up to 110 rpm and this felt perfectly coordinated—and that’s 4 hours into the ride. A smooth spin at 110 rpm free of any bouncing or rocking up/down requires very fine neurological firing patterns—and it was very smooth. Except for the mild patella pain (which abated immediately after the ride), I felt like I could have pushed it up another 50 watts.

My heart rate stayed relatively low except for the very hardest efforts, and my lungs felt as open and free as they have in a long time. I suspect I was getting up to 10% more oxygen to my muscles versus the low level of impairment I sometimes have, which is a very Big Deal. It felt like most of the ride was aerobic in spite of the power output in the latter half of the ride—a tantalizing idea for doing well in double centuries.

Below, my Feb 8 2018 workout, which felt fluid and easy in spite of the hard effort and 5-hour duration.

The SRM power meter measures kilojoules at the crank. Calories burned is a not-so-simple calculation in general; see Computing Calories Burned using a Cycling Power Meter.

2018-02-08: 5 hour fantastic workout: power in watts, heart rate, elevation profile

Mercedes Sprinter: Ordered the 180 Liter / 47.5 Gallon Fuel Tank for the 144-Inch Sprinter

I’ve paid as of today, waiting for shipment info on Feb 7.

Mercedes of Reno will be doing the install. Ask for Kwanny (service manager) if you also want an install. Please let him know that you heard about it at Lloyd Chambers' WindInMyFace.com.

For ordering info, see my writeup:

Mercedes Sprinter: Installing a Higher Capacity Fuel Tank (ACBG Tanks)

ACBG High-Capacity Fuel Tanks for Mercedes Sprinter
ACBG High-Capacity Fuel Tanks for Mercedes Sprinter
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Stanford Medicine: Weight flux alters molecular profile

I’ve long felt that how I feel is directly related to my body fat level—lower always better, and I feel best at under 10% body fat.

A fantastically interesting body of research is emerging on gut biome. Here is a related “omics” study that ties into that area. Read the whole article—fascinating/

These findings that dovetail with theories I’ve long held based on two decades of tracing my own physiological state, that is, that most of the population is profoundly unhealthy because of lack of exercise long with corresponding weight gain and an entire cascade of unhealthy problems that follow.

Stanford Medicine: Weight flux alters molecular profile

Stanford scientists have found links between changes in a person’s weight and shifts in their microbiome, immune system and cardiovascular system.

The human body undergoes dramatic changes during even short periods of weight gain and loss, according to a study led by researchers at the Stanford University School of Medicine. As people pack on pounds or shed excess weight, they exhibit notable changes in their microbiome, cardiovascular system, immune system and levels of gene expression, the study found.

...

Snyder and his colleagues found that even with modest weight gain — about 6 pounds — the human body changed in dramatic fashion at the molecular level. Bacterial populations morphed, immune responses and inflammation flared, and molecular pathways associated with heart disease activated. But that’s not the end of the story. When study participants lost the weight, most of the rest of the body’s systems recalibrated back to their original states, the study found.

Snyder’s lab has a particular interest in understanding weight change on the microscale among people who are insulin resistant, meaning their glucose-processing ability is compromised, because it’s a common precursor to Type 2 diabetes. To that end, the study compared differences in baseline omics of insulin-resistant participants with those of healthy individuals. The researchers then looked at two major questions: How does weight gain affect omics profiles? And, what happens once that weight is lost?

...

The participants received a high-calorie diet, and after 30 days they had, on average, tacked on 6 pounds. And with weight gain — moderate though it was — omics profiles shifted too. Inflammation markers went up in both the insulin-resistant and healthy groups. In insulin-sensitive participants, a microbial population called Akkermansia muciniphila, which is known to protect against insulin resistance, shot up. But perhaps the most striking change was a shift in gene expression associated with increased risk for a type of heart failure called dilated cardiomyopathy, in which the heart cannot pump blood efficiently to the rest of the body, Snyder said.

...

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Double Century Schedule for 2018

I have an ambitious year planned for at least 12 double centuries.

Everything revolves around finishing well in the California Triple Challenge, the 3 doubles highlighted in green, which starts with amping-up fitness early and shedding fat ASAP.

See also my letter to Chuck Bramwell on solo vs de facto teams that game the placement system.

Continues below...

Double Century schedule for 2018

Getting it done

The cycling double century schedule shown below should be a lot easier with the comfort of the Mercedes Sprinter adventure van, not to mention being able to work efficiently before and after with no rush to get home.

My goal this year is to place well in the 2018 California Triple Crown which this year consists of:

These are perhaps 3 of the top 4 hardest double centuries in the state in my view, having done all the hard ones. I rate Alta Alpina 8 Pass Challenge as the hardest due to high elevation and sometimes very high temperatures.

By “placing well” I refer mostly to personal best efforts with no glitches; something close to what I can do on my very best days. I don’t hope to win, only to finish well for my own ability. I do hope to win at least one of the other double centuries this year (I’ve one the Central Coast Double once, and the Eastern Sierra Double once, so that is not unrealistic if training goes well).

This year, the series has all three events within 90 minutes driving of my home, so I have no excuse for not doing it (in past years it was too far to travel).

Why so many doubles so early?

The trick is getting in shape early, which means dropping 15 pounds of body fat by April 29, or just under one pound of body fat per week.

That’s incredibly hard to do, as it means a 500 calorie per day deficit (a pound of body fat is 3500 calories since it includes some water). Since back in 2011 I lost weight at the rate of 1.25 pound per week for 12 weeks. the goal has an existence proof, though 7 years later it will be harder to do. In 2011 (Sept 13) I got down to 7.9% body fat (168 pounds).

As of Jan 1 2018, I have reversed those last two digits: 168 now up to 186 = about 17% body fat.

  • Each double century typically loses me a full pound of body fat. It varies; it can be 3/4 to 1.5 pounds of body fat, depending on difficulty and self discipline in recovery eating properly.
  • There are two back-to-back (1 week apart) pairs of doubles 3/10 and 3/17 plus 4/7 and f/14. This early physical stress sets things up nicely for stronger results later in the year. Then a 2 week recovery prior to DMD on 4/29.

Why body weight is a BFD

The reason I need to drop 15 pound of fat is that Devil Mountain Double even 5 pounds of extra body fat costs half an hour of riding time: if total riding weight (TRW) is 196 pounds (rider 171 , clothes/shoes 3, food and water 5, bike 17) then 15 more pounds is a 7.6% increase in TRW. Devil Mountain Double with its 20000' of climbing means that ascending is about 60% of the riding time. Since it takes about 15 hours, that’s 9 hours. Adding 7% or so to the time, that adds 38 minutes to the riding time—around 14:20 versus 15:00. But it’s worse than that: if it’s hot, more fat means more stress (heat). Higher weight forces lower cadence on climbs, stressing legs and burning them out prematurely plus demanding higher energy expenditure, which means burning off glucose stores faster (higher exertion level for same pace). So I deem the difference more like an hour. And that means daylight finish versus night finish, which saves another 10 minutes (much easier to see/navigate). So that 15 extra pounds really means 70 minutes more riding time.

Losing body fat

Fat comes off most easily at first as the body is less cranky about losing fat. For me that means I should be able to get down to 179 on or ahead of that schedule (I’ve done that before), but 179 to 175 gets harder, and 175 to 171 the body fights back, big time (appetite, more efficient metabolism).

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Mercedes Sprinter: Upgrade the Stock 26.4 gallon Fuel Tank to 47.5 gallons (144" wheelbase) or Double It to 56.4 Gallons (170" wheelbase)

The only elegant solution to having more fuel is a larger fuel tank. Not a dual fuel tank with a pump system or external fuel cans, but a larger fuel tank that works exactly like the stock fuel tank.

Mercedes Sprinter: Installing a Higher Capacity Fuel Tank (ACBG Tanks)

ACBG High-Capacity Fuel Tanks for Mercedes Sprinter
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Is it Possible to Lose 4 Pounds of Body Fat in 7 Days?

And no, I don’t mean those diets for suckers looking for a shortcut, where the weight loss is mostly water. I mean fat loss.

I documents with hard data a 7-day intensive training regimen with the goal of dropping drop 4+ pounds of body fat in 7 days.

Case Study: Burning 16926 Calories in 7 Days to Drop 4+ Pounds of Fat

Daily caloric deficit of 2023 calories = 4.05 pounds of fat in a week
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A Recovery Ride After a Hard Workout or 'How to Burn Off a Pound of Fat in One Day'

I had a terrific workout yesterday so I thought I’d do a low-power recovery ride. I did, sort of!

So naturally, I rode 71 miles for my recovery ride...ha ha. But I *did* keep the power (wattage) down because my legs most definitely had not recovered from the day prior.

I found myself aiming for 5 ascents, but I started thinking: “if I really want to get down to 175 pounds by Feb 14, what is required to do it? Answer: I need to front load the efforts to burn off a lot of fat, so I’ll do ten ascents and some relatively flat mileage”.

One big workout of 3142 calories will let me do 6 moderate ones (1450 calories) for the other 6 days of the week. In other words, 1700 calorie per day deficit for 7 days is equivalent to 1700 * 7 / 3500 = 3.4 pounds of body fat in one week—if my body cooperates. This morning I weighed in at 179.2*, so that would get me to 175.8, in theory. It might be better than that because a lot of calories needed to repair and recover are not accounted for. And hunger might strike back and I’ll end up dropping the average caloric deficit. But I figure I’m good shedding 2.5 pounds at least. Tomorrow should be interesting. And the next day.

And so I ended up burning 3287 kilojoules (3142 calories), which accounting for some extra calories for muscle repair, is equivalent to burning a pound of body fat (a pound of body fat is 3500 calories because body fat contains water).

* I always weigh in after I wake up, without clothes and prior to eating or drinking. This keeps the numbers consistent day over day and lets one see interesting behaviors, like temporarily gaining 3 pounds for 2-3 days as the body over hydrates during recovery; that extra fluid disappears a few days later when recovery is done.

The heart rate data right at the start is bogus—interference sometimes screws up the values.

3 Hour Early Season Workout: power in watts, heart rate, ascent
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