Road Cycling

Status
Not open for further replies.
topgun06 said:
Day off today! :D

Off to see the TOB. It goes straight past my house. We're not staying here though. Instead we're going to head to Buxton and then to Beeley Moor. Well thats the plan anyway!
Click to expand...

Enjoy! I had a great day on Monday going to see stage 2. Managed to watch it from 3 separate places and cycled about 80 miles all told.
 
Hopefully i'll be riding these later today, can't wait :)
V2jtOgnh.jpg
 
FrenchTart said:
1) Accurately weighing everything is vitally important if you're serious about tracking. Using teaspoons, cups, etc is really inaccurate. -noted

2) Use specific food entries for the food you're eating. Generic (e.g.) "white bread" entries will give you extremely dodgy results. -I have been scanning bar codes on everything and double checking the stats on the labels, so will continue to be as accurate as possible like this.

3) The kcal burn for exercise on MFP is universally laughably high. If you're drawing your kcal from Garmin Connect and using a HRM strap it will be quite a lot more accurate (and a lot lower). However, if you're doing this make sure that MFP is set to allow other applications to negatively adjust the kcal burn for exercise. Otherwise it will override it with its own value. -Using HRM and Power with Garmin head unit and putting that to Strava. I am putting the cardio activity in MFP manually and entering the calories based on the upload to strava using the HR/duration/intensity derive kcal burn figure. MFP gave me 350cals more burned, so I edited this down to the Garmin/Strava figure.

4) The TDEE/BMR/kcals required to maintain that MFP will give you are wrong. It's actually really hard to work out what your intake should be and now matter how accurately you answer the questions on MFP the total it will give you will be wildly out. -Yeah, not listening to what it says I "need" at all, was never interested in that more so just how much I am actually getting per day.

5) Strength training in the gym doesn't tend to burn huge amounts of kcal compared to cardio. I'd estimate your kcal burn for this to be a little lower than you think - probably more like 150-200. If you were eating to try and gain mass then you would approach this a little differently of course. -I have back/lat day, chest day, leg day, heavier core day. Won't go into full details here but can give more info on what I actually all do as well. I always finish with 10-15mins hard on the cross trainer as well each morning.
Click to expand...

Thanks very much FT :) I appreciate it.
The info for build you got from the power/weight thread is correct, 173cm (5ft 8') and I fluctuate between 59-61kg. I track weight in GoldenCheetah, my average over the past 3 months is 60.18KG. I got measured at 8% bodyfat at the same weight when I was running last year, but now I am this weight and a lot more lean muscle than when I was running. My BF certainly is below 10%.
Answers to points above in red in the quote :)
 
Last edited:
What does your Garmin Connect profile say for kcal burn vs Strava?

Most of the points I made were kind of general info for using MFP. I know it doesn't all apply to you :)
 
So for using MFP, it's best to just use that just to track intake and then use another source to work out your required intake/macros?
 
I've been dry for two weeks and I've lost about 2.5kg. I'm not a particularly big drinker, but any of you guys looking to shed a couple of pounds might like to take note, since it seems to be a contributor to me holding on to that belly fat.
 
Dunks said:
So for using MFP, it's best to just use that just to track intake and then use another source to work out your required intake/macros?
Click to expand...

Pretty much. Establish a base line elsewhere or (better but more time consuming) by accurately tracking kcal intake, exercise and weight for 4-6 weeks.

Working out appropriate macros is quite easy really. The below is assuming that you want to feed yourself as a cyclist and you're not doing anything weird like keto.

If you're trying to lose weight:

Aim for 1-1.5g of protein per kg of body weight.
Split the rest amongst carbs and fat however you like, with a higher focus on carbs to fuel your cycling.

If you're maintaining weight:

Same as above but you can reduce your protein intake by about 1/3rd if you like. Ideally put what you save into carbs.

If you're bulking:

Aim for at least as much protein as if you're losing weight.
The rest, the same as above.

Simplified version if you're lazy:

Aim for around 100g of protein.
Eat what you like for the rest as long as you're within your kcal limit. Keep in mind that carbs are important for cardio performance though.

Jonny69 said:
I've been dry for two weeks and I've lost about 2.5kg. I'm not a particularly big drinker, but any of you guys looking to shed a couple of pounds might like to take note, since it seems to be a contributor to me holding on to that belly fat.
Click to expand...

Yup. I'd be ridiculously thin if I knocked my drinking on the head. I'm cutting down as of this weekend and I'm probably going to try giving it up at some point soon - that keeps slipping though :p
 
Last edited:
Jono said:
You should put some tyres on first ;)
Which hubs are those?
Click to expand...

My brake tracks were black when new, also do yours have any water drain holes in the box section of the rim? I found mine filled up with water!

Copied a shimano wheel and put one 2mm hole on either side of the rim.
 
Roady said:
Integrated Knog USB connector I'm dubious about, it looks like copper connectors and it's exposed to the elements. They say it's ok, but I'm not going to be surprised if it doesn't last... Typical Ozzie's making things '100% year round waterproof' when they only have 20mm of rain a year, hey Berger ;)
Click to expand...

640mm average here, just we typically get a load or none at all. Not the constant drizzle and grey of England!
 
I wish I had this problem of not eating enough calories. As soon as I'm out on the road for a few days my calorie intake goes a bit silly. 4380 Calories on Tuesday and I spent the vast majority of that sat on my bum. Stupid Premier Inns and their meal deals :o

ToB tomorrow and the first proper ride since last Wednesday. Tempted to get down early and do the 20 mile ride with the local cycle club. Either that or just do a longer route there myself.
 
Fork-gate continues...

I raised a return request to get this reply:
"dear buyer, how about 12GBP for you and you repair it in your local,ok? you know if return it back,it will cost too much, hope your understanding, thanks"

I replied saying I would like to return the item, and get a replacement:
"Hi there, I will not be happy to ride on damaged forks, I took advice, and it was deemed to be too dangerous to use, as there may be hidden damage. I wish to return to your advertised UK warehouse for a replacement. I specifically purchased from you as you were advertising a UK warehouse"

I get the following:
"dear buyer, how about 18 GBP for you,ok?You know that we sell this item at a low price and the material cost and the postage is both not so cheap , we nearly make no profits from you on this item , hope you can understand, waiting for your reply, thanks"

Looks like i will have to wait for the request to expire, so I can bring in Ebay to mediate :(
 
Roady said:
Very impressed with the Knog Blinder, will be interested to see how the battery lasts when commuting. Have seat tube mounted it as the vertical viewing angle is good. My Cateye mini RC which was previously there I've bought a belt clip so I can mount it on my saddlebag (which slightly overhangs the seat tube mounted light at a distance, kinda why I wanted a second rear light). Integrated Knog USB connector I'm dubious about, it looks like copper connectors and it's exposed to the elements. They say it's ok, but I'm not going to be surprised if it doesn't last... Typical Ozzie's making things '100% year round waterproof' when they only have 20mm of rain a year, hey Berger ;)
Click to expand...

knog blinder? which one? they're SUPER good when it comes to actually working as a light, the usb connector is not a problem either, simply because the rubber snaps before anything happens to that ;) longest I had one last was like, 3-4 months? before it snapped, got a replacement and that snapped too while on the ride - no idea where it went :| got another one after that and snapped in less than a month... :(:o
 
Malt_Vinegar said:
Fork-gate continues...

I raised a return request to get this reply:
"dear buyer, how about 12GBP for you and you repair it in your local,ok? you know if return it back,it will cost too much, hope your understanding, thanks"

I replied saying I would like to return the item, and get a replacement:
"Hi there, I will not be happy to ride on damaged forks, I took advice, and it was deemed to be too dangerous to use, as there may be hidden damage. I wish to return to your advertised UK warehouse for a replacement. I specifically purchased from you as you were advertising a UK warehouse"

I get the following:
"dear buyer, how about 18 GBP for you,ok?You know that we sell this item at a low price and the material cost and the postage is both not so cheap , we nearly make no profits from you on this item , hope you can understand, waiting for your reply, thanks"

Looks like i will have to wait for the request to expire, so I can bring in Ebay to mediate :(
Click to expand...

Meh, not your problem that their margins are razor thin and they've cut corners on decent shipping with predictable results, or even simply don't have enough leeway for this sort of accidental damage.

Just wait it out. It's a pain, but you should get your money back.
 
Lethal` said:
Matt paint cleaning - how?

Seems impossible to get the white sections of my bike clean!
Click to expand...

I use Fenwicks FS1 Bike Cleaner (5ltr) My road bike is white. Excellent cleaner. 1 capful to 5lts of water. then after I cleaned the bike I use Bobby Dazzler and spray on. Adds a protective hydrophobic film and makes cleaning the bike easier. Excellent both products. Highly recommend them both.


Malt_Vinegar said:
I mentioned the forks that I ordered being chipped on arrival.

His offer was a £3 refund... So I guess I am going to have to push a bit harder.

However, would you say this was repairable? I am intrigued to see what people think.

forks1.jpg

forks2.jpg


No headset yet, so it's not delaying the build if I send then back!
Click to expand...

That is atrocious. The damage to the carbon is definatley not acceptable and renders the forks non usable. I trust you will get a full refund.
 
Last edited:
Status
Not open for further replies.
Back
Top Bottom