Hi @PaleGail, 4 months is a very short period to evaluate. The way your graph looks now, I’d say you could be a Puncheur!
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I should add my history back to when i started being serious and using Zwift etc. It was still odd to me that the 3 month bar didn’t change from when there was nothing prior to Aug 1st in there to when i had rides back to April.
Yes, that’s odd and I agree that results can get distorted without more data.
I actually don’t think I have enough different kinds of experience to know my rider type just yet. My best ride on Zwift so far was the Giro TT in May, which was short but had a significant climb. I can see maybe being a time trialist, but I also feel like I do well on short climbs. I haven’t really tried too many long ones. Interestingly, I have had my DNA tested and supposedly I have a gene that is common in “elite power athletes.”
That is interesting about the ACTN3, which has a correlation with fast twitch muscle fibers (for the CC type). So maybe you do have more of them, which would steer you to more of a puncheur or sprinter rider type, for example.
Hard to say for sure purely based on that gene, however.
Most studies performed so far suggest that ACTN3 explains only 2-3% of the variation in muscle function in the general population. The rest of the variation is determined by a wide range of other genetic and environmental factors, most of which (particularly the genetic factors) are very poorly understood. On top of that, there are 22 additional genetic polymorfisms that influence endurance performance.
Cool to have the perspective and background, and use that in combination with not only what you can do on the bike, but also with what you enjoy the most. I do believe that what we enjoy the most matches what our bodies are meant to do!
I finally read the article! I’m absolutely a time trialist (even though I’m not exactly an introvert). I am a short course triathlon specialist. I have pigeon-holed myself to the point that I know exactly what I like and what I’m good at. Now, my struggle is diversifying so that I don’t burn out on training, waiting for the few goal events that are my motivation. I’ve tried nearly everything. I have been on several winning team time trial teams and team pursuit teams at the track (which is what I might try to supplement with, next year) - notice, these events are all flat. Physically, I have the same inseam as my 6’1" husband, even though I’m 6" shorter. I’m also a “heavier” rider, especially when I’m next to elite triathletes. I consistently come in the top 10 women in the bike leg of a sprint triathlon, but never averaging above tempo. I don’t really like to hurt but will try to raise the top end so it raises my other zones that I like to mostly ride/race at. I describe myself as a freight train, so even though I also race cyclocross, it doesn’t really suit me (and it shows). Here’s my TP graph, for what it’s worth:
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Quite interesting, @adm0629. Your zones are very well balanced though! Does this graph contain your history for the past 12 months?
@Coach_Theia, how would I know? My apologies but it was the first time opening Today’s Plan, after seeing you post that chart in the FB group. Has it been collecting data all along, since I was part of ZA last year (but didn’t graduate)? Thanks!
If you haven’t paid too much attention to it, and it has been connected to Zwift, it’s possible that Today’s Plan has all your Zwift activities. And unless you setup to also upload your IRL rides/events, it only reflects your Zwift activities. If that is the case, is it fair to assume that your Today’s Plan history is over 90% workouts for the past year?
is there anyway to know muscle fiber composition? Body type?
I googled and found something about doing a test with weights, but could be “bro science”-stuff… The Muscle-Fiber Test
On a big strength exercise like the bench press or back squat, load the bar to 80% of your one-rep maximum (1RM). For example, if your one-rep max on the bench press is 200lbs, then use 160lbs. Then, do as many reps until you fail or your technique gets really bad.
• Less than 7 reps: fast-twitch dominant
• 7 to 9 reps: balanced between slow- and fast-twitch fibers
• More than 9 reps: slow-twitch dominant
From my history I think i am balanced.
@Silje I moved your question here as it dovetails well with rider types. I haven’t done much research, but I believe the method you posted above has actually been determined with some form of research. By using that method, I’d be fast-twitch dominant, which I know I am.
The only sure way to determine muscle fiber composition is through a muscle biopsy - although a recent study discusses some imaging alternative.
Outside of these, the one method we seem to be left with that gets close enough accuracy is the vertical jump test combined with a power test.
We can also consider some well-known anecdotal evidence on the topic (I will refer as Type I for slow-twitch and Type II for fast):
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Type II contract very fast, use less oxygen, and tire faster. It’s no wonder then that type II-dominant athletes are powerful, punchy, but have a hard time with long endurance efforts. These athletes are great at powerlifting, sprinting, jumping, strength and agility training.
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Type I fibers are slower and use more oxygen (have more mitochondria) and do not fatigue as fast. Here is where marathons, distance running, swimming, cycling, power walking, and endurance training are a great fit (although you could have explosive efforts/events within some of these).
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Type II individuals tend to gain muscle mass fast, so they tend to be mesomorphs, while endurance athletes tend to be ectomorphs. I am a mesomorph/fast-twitch and in 2 months of weight lifting I have big muscles, specially in the upper body. Drew is an ectomorph/slow-twitch and has been doing weight training with me and we started together- although he is very strong, his muscles don’t “pop” like mine.
What types of efforts do you enjoy the most on the bike? The explosive ones or the “grinding” efforts? That can also be an indicator.
Ahhhh. So interesting. While I like endurance rides, I don’t think i really have the endurance for them.
And explosive? I don’t think I am but prefer that over long grinding climbs.
I do/did bulk up easy when younger and hope to more with the weight training.
That being said, I did notice yesterday doing the TdZ, in Yorkshire, choosing the longest hilliest route, I did make it up the hills that before I would have quit, cried or both so at least I got that. I do also prefer shorter races. Anything more than an hour and I’m toasted.
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I have more slow twitch than I know what to do with 
I have always longed for muscles that pop out! But other than a little definition you can’t really tell I have them. Even though short, fast, and punchy is not my thing, I do appreciate that training has helped me work with the little fast-twitch that I do have.
Also, we need another description than “grinding” which makes it sound really miserable. It doesn’t feel like grinding to me! 
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This is really interesting stuff. I think I’ve got a balanced mix of fast and slow twitch; I love short punchy sprints but I also like to challenge myself with 100 mile sportives and grinding up nasty hills… hmm, the way I described the endurance efforts suggests my head really doesn’t like it 
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i Think I’m “average slow twitch” meaning I do well in long distances, long climbs, etc. but don’t do the ultra stuff either. But I definitely don’t sprint very fast 
I think that is why I like these workouts, it makes me do stuff that I would not choose to do on my own. But I kind of like the “grind”… or maybe I like the feeling when it it over.
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I must be balanced. I’m an ectomorph (tall, athletic but not on the skinny side) I can build some muscle but not very fast. I also enjoy punchy terrain and I love shorter surges and then back off to recover a bit. I only like grinding on climbs, tt efforts flat are the worst, I’m literally itching when writing this because I dont like it 
. I can also put down a decent sprint (long) not world class but enough to beat people in zwift races.
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Stefanie basically describes my riding style here. I love long rides and to go all day, and I will just keep chugging along as long as I can eat enough. I also love long climbs although I’m not light for my height and I don’t think of myself as a fast climber. I think I’m basically all slow twitch muscle and I don’t gain muscle easily either. I’m also strongly introverted. I’m a garbage sprinter and I’ve really worked to get better at short intervals in order to pull up my overall riding speeds. It seems to have helped.
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