Anyone here heard about Phase-IV?

[andygua]

Hi Guys,
Long story made short, I've gained almost 30 pounds after a lot of changes that I've gone through (getting married, moving to the US, changind jobs, etc.)...I've tried dieting and working out on my own but it just doesn't seem to work (I haven't been very constant though), so I've decided to look for help.

A co-worker recommended Phase-VI (http://www.phase-iv.net) and I went for a free consultation...basically they are selling me a "program" that consists in calculating my Resting Metabolic Rate (RMR), max VO2 testing and body composition testing. Based upon that data they'll design a workout plan to achieve my goals (with target heart-rate zones, exercises, etc.) and will basically teach me (in 4 sessions) the proper way to work out so that I can train on my own either biking or at my gym. Oh, and they will also include a nutrition consultation to provide the parameters in which my diet should be.

They say the workout program is planned for 12 weeks, after which I should probably re-test myself and get a new program.

They are asking for all this (well, only for the first round of tests and program, so it's worth 12 weeks) almost $700.

What do you guys think? Has anyone here heard about Phase-IV? Is it really worth the money (meaning the workout plan be completelly different to a normal plan I could find on-line and be therefore much more effective) or should I save it for other stuff and just stick to a regular diet and workout? Is this price reasonable (I'm new here in the US) for what they are offering?

I would love to lose those 30-40 lbs., get back in shape and even get back into racing...

Thanks for your opinions!

Andy.

[Justin]

I recommend finding a running/biking group that you are accountable too, so that you don't skip workouts. Plan your food/snacks at the beginning of each day, so that you don't make bad decisions when you are hungry.

I'm sure the program is great, thing is, you could probably do it yourself for free.

[dubjay]

Honestly, if your problem has been sticking to your workouts, then I don't know how much a program is going to help. They'll be providing you some guidelines, but if you have a problem sticking to those, you'll be in the same boat.

Instead, a cheaper alternative might be to find a few riding or workout partners that can keep you accountable. And most obviously, watch what you eat. Try to eliminate sugars and unnecessary carbs.

[ghixon]

I've had conversations with Nate Aldrich (one of the principles). The programs they sell are based on good science, but they aren't anything new. There have been thousands of books on the subject. They're just tweeking parts of it to your levels. You can get the same info by getting/borrowing a power meter and getting a VO2 test for around $125-$150. From there, you can figure out your zone heart rates.

If it's just testing your looking for, by all means, go for it. If your looking to make an honest change, look elsewhere.

Greg

[HUGH]

Come ride with me 3 to 4 times a week for 12 weeks. You can eat whatever you want and you will lose the weight and become a better rider!. Oh and give me the 700 bucks!
Diets and training scheduals mean nothing if you are not in the mental state to follow through with the program. If you are in the mental state to do this then you just need a SLIGHTLY better diet and to get out there and excercise! Be it on a bicycle, gym, running, or whatever!

HUGH

[DeeZee]

Originally Posted by HUGH

Come ride with me 3 to 4 times a week for 12 weeks. You can eat whatever you want and you will lose the weight and become a better rider!. Oh and give me the 700 bucks!
Diets and training scheduals mean nothing if you are not in the mental state to follow through with the program. If you are in the mental state to do this then you just need a SLIGHTLY better diet and to get out there and excercise! Be it on a bicycle, gym, running, or whatever!

HUGH

Only about 1% of the population could keep up with you

He wants to get in shape not die

[Reedster]

I think Phase IV does good stuff and would be worth it if you need a program to follow and will be able to force yourself to follow the program.

I had a coach for a season when doing some road racing. I was way more focused and trained harder than ever before and my performance showed. Maybe I need to do that again...

Good luck whatever you do.

~R

[station]

Originally Posted by HUGH

Come ride with me 3 to 4 times a week for 12 weeks. You can eat whatever you want and you will lose the weight and become a better rider!. Oh and give me the 700 bucks!
Diets and training scheduals mean nothing if you are not in the mental state to follow through with the program. If you are in the mental state to do this then you just need a SLIGHTLY better diet and to get out there and excercise! Be it on a bicycle, gym, running, or whatever!

HUGH

+1 on that.

[andygua]

Originally Posted by ghixon

I've had conversations with Nate Aldrich (one of the principles). The programs they sell are based on good science, but they aren't anything new. There have been thousands of books on the subject. They're just tweeking parts of it to your levels. You can get the same info by getting/borrowing a power meter and getting a VO2 test for around $125-$150. From there, you can figure out your zone heart rates.

If it's just testing your looking for, by all means, go for it. If your looking to make an honest change, look elsewhere.

Greg

Yeah, that's why I'm not so convinced about doing it...I think I can find some info on figuring out my heart rates and then stick to those.

Do you know of any particular source that could be helpful to start researching?

Originally Posted by HUGH

Come ride with me 3 to 4 times a week for 12 weeks. You can eat whatever you want and you will lose the weight and become a better rider!. Oh and give me the 700 bucks!
Diets and training scheduals mean nothing if you are not in the mental state to follow through with the program. If you are in the mental state to do this then you just need a SLIGHTLY better diet and to get out there and excercise! Be it on a bicycle, gym, running, or whatever!

HUGH

lol...I would probably die on the first ride, but thanks for the offer

Originally Posted by Reedster

I think Phase IV does good stuff and would be worth it if you need a program to follow and will be able to force yourself to follow the program.

I had a coach for a season when doing some road racing. I was way more focused and trained harder than ever before and my performance showed. Maybe I need to do that again...

Good luck whatever you do.

~R

I agree...I think their program is really good stuff but probably not what I need at this point...I just need to loose wight and get back in shape. I have the feeling that their main expertise is in boosting your performance on whatever sport you do, with a bigger focus on racing and specific goals.

[ghixon]

Originally Posted by andygua

Yeah, that's why I'm not so convinced about doing it...I think I can find some info on figuring out my heart rates and then stick to those.

Do you know of any particular source that could be helpful to start researching?

Here's a quick weekly schedule I used to get back in shape after a few years off the bike. I took about 9 months, but I dropped about 40 pounds using this schedule and changing my diet. The best part is, it fit in really well with the home/work schedule as well. (schedule adapted from Fred Matheny)

Monday - Rest day with 15 minutes of resistance training

Tuesday - Ride 1 hour with 3-8 sprints or other short, hard efforts.

Wednesday - Ride 1 hour at a steady, moderate pace.

Thursday - Ride 1 hour including 20 minutes of hard effort (time trialing, jamming short hills, ascending a long climb, pushing into a headwind, and so on).

Friday - Rest day with 15 minutes of resistance training.

Saturday - Ride 1 hour at an easy pace.

Sunday - Ride 3 hours at a varied pace (group rides or hilly courses are good choices).

As for the heart rates - it might be easier in the beginning to base everything on percieved exertion. Once you get a good base to work from, then you'll be able to gauge your heart rates by how you feel (or use a HR monitor like in a Garmin 305). Look around the internet for some generic heart rate zone charts for your height and weight and tweek those up or down accordingly to fit your exertion levels (1-10).

Greg

[ApexMan]

Calories in vs. calories out. And it'll take a while to get your metabolism going... It depends, say, if you did something to get your heart rate up around 120 bpm for 45 minutes, it'll take you about 6 weeks to get it going, but the older you are the longer it'll take. And if you take days off you'll lose the background double for each day off.

Cut out any booze during the week, limit the fats in foods, more fruits and veggies... Then just put in the work. Sucks, I know.

[Evil Chocula]

I don't anything about Phase IV, but I had a similar weight issue up until recently.

I was focusing on running/cycling to lose wieght, met with a trainer who tested my RMR and body composition, and determined that what was keeping the wieght on was a low basal metabolic rate.

So, I upped my resistance training, and tracked my RMR over the last 6 months, and today I'm wearing 32" jeans for the first time in 5 years.

So, I say go for it, its sounds like they're legit. Think about it, even if you could drop 30 pounds of wieght off a bike, it would cost you like $20,000. Would you pay $700 for a bike or part that would make your riding abilitity skyrocket? Or make you 30% faster?

I've lost 18lbs in '08, and ridings gotten a lot faster and fun.

[Nagaredama]

Talk to Andy Petranek at www.crossfitla.com. He is in Santa Monica and the owner of Crossfit LA. While not biking specific he'll get your fitness level way higher than biking ever will.

[goldrunner]

There is a book called the Mountain Bikers Training Bible, about $15 bucks on Amazon. I am currently reading it and it appears to teach you the same thing as this phase 5 , for a heck of a lot cheaper. I would definetly purchase a garmin 305 w/ heart rate monitor for figuring your LT and for riding in multiple zones while training. It has training schedules and all sorts of great stuff. Higly recomended....