2019 Year End Review

If I could just start with a quick summary it would be, "It wasn't a banner year in terms of performance." January started with the flu and that was a week of just lying in bed looking up at the ceiling. That was probably the worst I have ever felt in my life and the effects to my lungs had an impact for many weeks. Not to mention that 2018 was a decline in fitness that carried through 2019 as well. As I reflect back it was a year of hit and miss. Every time I would get into a block of training something came up. Without the consistency and the lowered volume of hours trained I never was able to achieve my goal for 2019.

Some of the early highlights was updating the Felt IA16 with the TriRig Alpha One bars and SRAM etap wireless drive train. The stock IA16 with a mechanical group was an upgrade from the Felt B10, but this upgrade just made time on the bike more pleasant and it seems to be a faster bike. 

The finish of the season is much like the beginning. I started feeling symptoms of bronchitis on December 19th and I am still in this illness as it has morphed over the past week. I did not have the energy to get on the bike. I tried a light spin and it made me feel worse afterwards. A friend that owns several vitamin stores offered some advice to use N-acetylcysteine (NAC) and more specifically, N-A-C Sustained distributed by Jarrow. I am on the second day of using, but I can say without a doubt this stuff works to clear out chest and sinus mucous. I had been using OTC cold medicine, sinus relief and Mucinex for over a week and the NAC seems to work as well if not better than the medicine. Each person needs to take a careful look at this supplement before using. There are a number of medical studies available as well. 

I know what I need to do for 2020. Now I just need to do it. 
As it has been said, "consistency is king" in context to training principles. We can talk about a lot of ways to skin this cat in terms of different training approaches, but talk doesn't achieve the goal. If one is down low in terms of being untrained than "ride lots" is pretty decent start. 

Because this blog is pretty much cycling specific, I rarely mention strength training, which is actually my primary training. I am consistent with strength training and it is going well for my age. 

The charts for year review show a lot of inconsistency. 

from Strava

from WKO5

2016 - Model Year: My goal for 2020 would be to get in at least 40 hours of saddle time each month. In that mix of time would be structured intervals with long endurance miles on the weekends. I also need to lose about 10 pounds. ugh. 

Abundant Fatigue

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:15:49
Time Moving: 1:14:27
Distance (mile): 20.9
VI: 1.17
IF: 0.64
TSS: 53
Work (kj): 472
Average Power: 104
Max Power: 333
Normal Power: 121
Cadence (rpm): 70
Speed Avg (mph): 16

Ride Description:

I felt a lot of fatigue at the start and realized soon that I would need to cut this one short. No sense in digging a deeper hole and I will be training legs tomorrow. 

Weather:

Temperature Start (F): 56
Temperature Finish (F): 56
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Group Ride 47

Route and Ride Data Links:

Strava - Part 1
Strava - Part 2

Goal:

Enjoy a winter pace ride with friends

Ride Description:

47 mile loop from Sosebee Bike Park with 8 of my cycling friends. It was a cool, damp and breezy start, but ended up being fairly nice. I had some issues with the Garmin today, but managed to get the ride in two parts. With the data split in half and needing to go to a Christmas presentation I am going to make this ride post brief.

Weather:

Temperature Start (F): 48
Temperature Finish (F): 55
Wind: Light winds
Sky: Very to partly cloudy.

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Clif Bar at mile 25
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday Time Crunched

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:11:04
Time Moving: 1:10:02
Distance (mile): 20.2
VI: 1.12
IF: 0.64
TSS: 48
Work (kj): 459
Average Power: 108
Max Power: 287
Normal Power: 120
Cadence (rpm): 68
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and back and spin

Weather:

Temperature Start (F): 58
Temperature Finish (F): 58
Wind: 20mph SW
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Winter Group Ride

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:56:50
Time Moving: 2:52:56
Distance (mile): 46.7
VI: 1.44
IF: 0.81
TSS: 193
Work (kj): 1,117
Average Power: 105
Max Power: 699
Normal Power: 152
Cadence (rpm): 66
Speed Avg (mph): 16

Goal:

Just ride

Ride Description:

Great route and ride with the group. Very nice to see several cycling friends that I have not seen in a while.

Weather:

Temperature Start (F): 50
Temperature Finish (F): 60
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
2 GU gels at mile 30
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Windy Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:50:26
Time Moving: 1:48:58
Distance (mile): 31.0
VI: 1.10
IF: 0.63
TSS: 74
Work (kj): 717
Average Power: 108
Max Power: 365
Normal Power: 119
Cadence (rpm): 69
Speed Avg (mph): 17

Goal:

Just ride

Ride Description:

Out and back and spin on a very windy day. I was a bit late starting so the miles were reduced. Despite a lot of debris on the path and difficult wind this was a good day on the bike and I was about to train inside because of the wind. Glad I went. In a summer kit no less. 

Weather:

Temperature Start (F): 67
Temperature Finish (F): 62
Wind: 20mph W
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sosebee Solo 40

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:29:25
Time Moving: 2:28:50
Distance (mile): 40.2
VI: 1.17
IF: 0.79
TSS: 158
Work (kj): 1,142
Average Power: 127
Max Power: 480
Normal Power: 149
Cadence (rpm): 68
Speed Avg (mph): 16

Goal:

Just ride

Ride Description:

Part of the BBC 48 route starting from Sosebee Bike Park. A lot of people starting out of Sosebee this morning. I saw some of the NARC group before they rolled out. I took this ride as an easy going pace and yet I had some time in each intensity level at the finish. Good day out wearing a summer kit with a base layer and leg warmers. 

Weather:

Temperature Start (F): 55
Temperature Finish (F): 67
Wind: Breezy
Sky: Heavy clouds and grey looking skies. 

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Friday Easy Spin

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:17:23
Time Moving: 1:15:54
Distance (mile): 22.9
VI: 1.12
IF: 0.72
TSS: 68
Work (kj): 561
Average Power: 121
Max Power: 323
Normal Power: 136
Cadence (rpm): 72
Speed Avg (mph): 18

Goal:

Recreational ride

Ride Description:

Out and back and spin just for fun.

Weather:

Temperature Start (F): 60
Temperature Finish (F): 63
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 12oz. Water, Aminos, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

BBC 31

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:01:34
Time Moving: 2:01:26
Distance (mile): 31.7
VI: 1.15
IF: 0.78
TSS: 124
Work (kj): 926
Average Power: 127
Max Power: 517
Normal Power: 146
Cadence (rpm): 67
Speed Avg (mph): 15.7

Goal:

Just ride

Ride Description:

BBC 31 route solo. Nice to get out on fairly quiet back roads. 

Missed riding / training yesterday because of rain all day, but I did get the Felt's chain and backup chains cleaned and waxed and changed tires to new Conti GP5000. Since both chains are not new and previously waxed I used the ultrasonic. It took 4 baths of clean hot water with degreaser to get them clean. Next, was a quick bath in denatured alcohol and then some time in the mini slow cooker with new Molten Speed Wax. 

Weather:

Temperature Start (F): 50
Temperature Finish (F): 50
Wind: 8mph NW
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Comet Cruise and a Fast Moment

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:23:44
Time Moving: 2:22:09
Distance (mile): 43.1
VI: 1.10
IF: 0.75
TSS: 134
Work (kj): 1,103
Average Power: 128
Max Power: 534
Normal Power: 140
Cadence (rpm): 71
Speed Avg (mph): 18 (slowed to ride with an autistic kid back to his father)

Goal:

Build Endurance

Ride Description:

Out and back and spin with some interesting moments. Pretty much just a cruise going out trying to keep a steady pace. On the return I saw a guy walking his bike so I turned back to see if I could help. Turned out his rear tire was ripped up beyond repair and his autistic son had taken off. He asked if I would go catch up with his son and bring him back. I found Eli a few miles away and then stayed with Eli until we got back to his father. With the father also checking with him were Matt and Todd. 

From about 5 miles out it was an effort trying to keep up with these two. It was all I could do to hang with them. I got to talk to them at the parking lot. Great guys and I appreciate them letting me tag along those last few miles with a very brisk pace.

Weather:

Temperature Start (F): 65
Temperature Finish (F): 65
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:50:39
Time Moving: 2:48:16
Distance (mile): 45.2
VI: 1.19
IF: 0.71
TSS: 144
Work (kj): 1,142
Average Power: 112
Max Power: 450
Normal Power: 133
Cadence (rpm): 70
Speed Avg (mph): 16

Goal:

Build Endurance

Ride Description:

Out and back and spin. I had to change a flat close to the 23 mile mark and using up some of my supplies I decided it best to not risk going further away so I turned back. I was planning just 50 miles anyway.

Weather:

Temperature Start (F): 38
Temperature Finish (F): 50
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:13:47
Time Moving: 2:12:24
Distance (mile): 41.0
VI: 1.07
IF: 0.78
TSS: 136
Work (kj): 1,058
Average Power: 132
Max Power: 453
Normal Power: 142
Cadence (rpm): 71
Speed Avg (mph): 18.5

Goal:

Build Endurance

Ride Description:

Out and Back Spin wearing a summer kit. 

Weather:

Temperature Start (F): 60
Temperature Finish (F): 65
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos , Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Saturday Chilly Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:10:27
Time Moving: 3:09:01
Distance (mile): 51.7
VI: 1.18
IF: 0.73 
TSS: 172
Work (kj): 1,296
Average Power: 113
Max Power: 357
Normal Power: 133
Cadence (rpm): 71
Speed Avg (mph): 16.3

Goal:

Build Endurance

Ride Description:

Chilly start from Sosebee Bike Park. I saw a group from ITL already on the road and a group of four guys that rolled out before me, but after that I never saw anyone else. Kind of a weird feeling to see so few people out. I remember back a few years ago we always had a group riding during the cold months. 

I had a couple of dog issues again. One at the same house that I called Bartow Animal Control three times and nothing has been done with these dogs loose and chasing aggressively. I tried a pepper spray gel, but I believe I missed the German Shepherd. Another one was near my turn point and was a really aggressive dog that kept crossing in front of me. 

Other than the dogs and a couple of close passing cars it was a decent day out. Very quiet out there alone for the most part. Wind made it a bit challenging to keep my speed up. 

Weather:

Temperature Start (F): 40
Temperature Finish (F): 45
Wind: 8 ESE
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

BBC 31

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 1:53:24
Time Moving: 1:53:22
Distance (mile): 31.1
VI: 1.11
IF: 0.80
TSS: 121
Work (kj): 888
Average Power: 131
Max Power: 495
Normal Power: 145
Cadence (rpm): 69
Speed Avg (mph): 16.5

Goal:

Build Endurance

Ride Description:

Nice day out on the BBC 31 loop. 

Weather:

Temperature Start (F): 50
Temperature Finish (F): 50
Wind: Breezy
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino mix, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Chilly Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:02:58
Time Moving: 3:00:25
Distance (mile): 50.5
VI: 1.21
IF: 0.73
TSS: 161
Work (kj): 1,201
Average Power: 109
Max Power: 401
Normal Power: 132
Cadence (rpm): 71
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and Back Spin with a chilly start. Had my Castelli Gabba jacket, baselayer, LG gloves and glove liners, Pearl Izumi leg warmers and neck gator. Probably a bit overdressed, but I did not feel like taking any of it off. We need some time to get adjusted to this temperature as it was in the mid 90's just a few weeks ago.

It was also great to see Jo Ann, Donna and a few others from the old NARC group. I started group rides with them back around 2005 and I appreciate teaching me how to ride in a group.

Weather:

Temperature Start (F): 38
Temperature Finish (F): 45
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 10oz. Water, Amino mix, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:20:50
Time Moving: 2:18:48
Distance (mile): 41.9
VI: 1.10
IF: 0.72
TSS: 124
Work (kj): 1,012
Average Power: 120
Max Power: 402
Normal Power: 132
Cadence (rpm): 69
Speed Avg (mph): 17.8

Goal:

Build Endurance

Ride Description:

Out and Back Spin

Weather:

Temperature Start (F): 68
Temperature Finish (F): 67
Wind: Breezy
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:16:36
Time Moving: 2:15:29
Distance (mile): 41.4
VI: 1.09
IF: 0.77
TSS: 134
Work (kj): 1,036
Average Power: 126
Max Power: 453
Normal Power: 138
Cadence (rpm): 70
Speed Avg (mph): 18.3

Goal:

Build Endurance

Ride Description:

Out and Back Spin on a wet sloppy path. Because of the storms yesterday and falling leaves the pavement was saturated and with the wet leaves and pine needles I was somewhat careful. No sense taking the risk and going down hard. 

Because it was raining all day yesterday I ended up with just 60 minutes on the rollers. I did not think it amounted as much in terms of training, but I felt tight today so maybe it was worth more than I thought.

Weather:

Temperature Start (F): 68
Temperature Finish (F): 68
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 12oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

I'm A Fan

It does not take long when training inside to find out how much heat can impact training intensity. I remember when getting into cycling and starting to take training more seriously with use of a power meter how much I would fade once my core temperature would start to rise. The more tuned into to those sub-maximal threshold efforts and higher intensities the faster the rise in body heat. A few years ago I was struggling with the heat in this room that I tried using an ice vest. That was a flop. As soon as my body temperature was up it quickly melted the ice packs and the vest trapped the heat in making it worse. I was amazed how quickly my body heat would thaw those frozen ice pack. 

Looking at a thread on the Timetrialing Forum regarding fans it reminded me that I wanted to add one more fan that is very focused and high velocity to my current mix of fans. In the two pictures I have been using a high velocity floor fan from Patton and a small oscillating fan aimed at my upper body and head. The floor fan has a very high CFM and covers most of my legs, torso and head. There is a wall air conditioner vent directly behind the Wahoo Kickr. This weekend I purchased a Lasko Pro Performance blower type fan that has that focused high velocity flow that I can direct right at my torso and because it is so direct and close to the trainer it does not cover else. There is also a ceiling fan that is in the middle of the room. So in all there are four fans and an air conditioning vent. 

Next up is adding some wireless plug-in outlets as suggested by a Timetrialing forum member. Big kudos to the members at that forum and on Slowtwitch where I find a lot of good tips and training advice.

Patton 18" High Velocity Fan - Amazon Newer Version

Lasko Pro Performance Utility Fan - Amazon

I am not sure of the CFM of the Patton on the highest setting, but it is certainly a high velocity than the Lasko and the air flow is wide spread. The Lasko is providing a very focused stream of air that I am able to pin point the location of the flow. Using it yesterday in a longer interval while using the aerobars, I was able to put that focused air right on my neck and head while the Patton was hitting most of my body. This really helped me from overheating as my core temperature was rising through the minutes. The Patton is also substantially louder and there is no way I can hear the TV sound across the room, but with ear buds the music overcomes the fan sounds. I also have a set of bluetooth ear buds that are paired with the Amazon Fire TV box so if I wanted to watch something I can hear it clearly while the fans are running. 

The picture below is how hot this room can get in the summer months. It is a little better now that we have replaced and upgraded our home's air conditioning system. 95 degrees (F) outside and 85 degrees (F) inside as a starting temperature. From there my body temperature would rise quickly once I was warmed up and into the first intervals.

Saturday Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:53:44
Time Moving: 3:52:01
Distance (mile): 65.2
VI: 1.18
IF: 0.72
TSS: 202
Work (kj): 1,538
Average Power: 110
Max Power: 386
Normal Power: 129
Cadence (rpm): 70
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and Back Spin. Sustained headwinds on the way up. Great day in terms of temperature. Also great to see and talk to Neal briefly before rolling out.

Weather:

Temperature Start (F): 60
Temperature Finish (F):
Wind: NNW
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Change Is Good

Capture from WKO5 on 10/7/2019

Change Can Be Good

Interesting that a few weeks ago I felt as if I was starting to push against the wall of adaptation and it was not budging in the least. Where I have always found success in progressing with longer duration steady state submaximal intervals, such as, 2 x 20 minutes at 91% FTP and gradually increasing intensity, I plateaued for the first time. I kept trying to push past this sticking point and for unclear reason I could not break it. WKO5 Power Peaks Trends was reading flat from the 5 second range all the way through the 60 minute for 90 days. 

It is sometimes more clear to see how to guide someone else in training than yourself and I should have seen this a few months ago. It was right in front of me in reviewing data and it was evident out on the road that I had stopped progressing. I heard someone once say, "You are either training or detraining. There is no flat." I agree with this to a degree, but there will be a time of flat before the decline and one simply needs to recognize this and make the appropriate adjustments in training, rest (from mental burnout), nutrition or general life stress. In my case it was an educated guess for what I needed to do. 

Where I struggle in training philosophies is that I had come to a point of thinking my favorite thing to do on a bike is being in aero with a TT'er type pace. I started to believe it so much that I pretty much just kept all my efforts below L5 intensity. My endurance did improve and yet out on the road where I needed to get over some short sharp hills my legs did not putting out the brief 350 to 400 watt surge to crest a hill. Sure I have better than average strength in the gym, but this surge is far different than a heavy squat because it is seconds longer than a set of squats. I suppose I could just say my legs got lazy pushing through these intense moments. What was interesting though is it was also oddly effecting the increase of progress on sustained efforts and I was stalling out. My data became flat as noted earlier. 

I was at a cross roads to the adjustment in my training. I could go with 5 minute intervals at L5. I could do other variations, but I had already created a PerfPro session called Minute Clinic. I created that over a year ago just to throw in once and a while to break up the monotony of indoor endurance training. This session has 7 one minute intervals targeting FRC or L6 with one minute rest between. I modified this session to include a five minute 100 watt rest after the 7 intervals and then move into a 30 minute Sweet Spot or top of L3 interval. 

I have been in this change now for a couple of weeks and feel refreshed mentally even though these intervals are very intense coming from a steady diet of 60 minute L4 session for the past months. Not only has WKO5 showing signs of positive trending (screenshot above), but I am also seeing it out on the road at moments. Mainly I seeing my legs starting to respond faster and more willing to hit those surges when needed in aero, sitting up and standing on occasion. 

In the world of strength training I am a veteran. I have a lot of tools in my toolbox and know when to use them if change is required. Interesting a guy at the gym came up to me this morning and said he is trying something new on shoulder movements because he felt stuck. In the world of cycling I am not as sure what and when I need to make a change. I am currently not sure how long I will remain in this current indoor training trend with the 7x1 FRC / 30 Sweet Spot session and progressing those sessions. For now I am going with it while I am trending positive and then maybe return to the longer intervals again. I will still be doing longer outdoor weekend endurance rides that often end up with a mix of intensities so no real loss on endurance training. I want to see that 60 minute trend go positive, but it seems like to do that I need to go through this period of something different with hopes that out there weeks or months later that will make a healthy jump. 

Just a side note in observation, the 30 minute interval following the intense 1 minute intervals feels like active recovery. It feels so easy in comparison to how this was feeling a few weeks ago. This was also my perception in improving squats back in the day and the adjustment I used back then. I would do a pyramid on most strength training days where I would warm up to my heaviest lifts and then do at least a couple lighter sets after. Those lighter sets felt much easier and yet were still heavy enough to stimulate training as well even though I would come down. I found that by doing this toward the end of my competitive career turned out to be very beneficial in my long term training. In other words, if I just went heavy all the time I seemed to plateau, but if I kept in a bit of variety between 90% of 1RM and 75% 1RM I would not plateau as often.