Road Cycling Essentials

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Yeah I've had a Javelin, and it worked well for me and my position. Visor seemed to get steamed up easily though.

I race with an Evade now which I really like, but I think Von Smallhousen was after a helmet with a visor which rules that out.
 
SDK^ said:
If not done already you need to inform the police of the accident. They will give you an accident reference number which you can use for your claim.

When I was hit in 2011 the drivers insurance company called me the same day to get it sorted.
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I was given a reference number by the police officer who took my statement. I assume that the driver hasn't contacted his insurance company yet, as I haven't heard from them. I've already taken my bike to the LBS to ask them to quote for repairing the bike, so I think I'll wait until I have the quote before calling the driver who hit me; I'll let him know how much it'll cost and leave it with him to call his insurance company.
 
Don't forget to include costs for damaged clothing/etc. Also get seen by a doctor. Your injury may seem minor now but it could be worse than you think.
 
SDK^ said:
It's all relative though; 400 miles a week on the GCN club gets you in 40th position. The top riders are putting out 1200 miles and 70,000+ ft of climbing a week.
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300km a day every day is just daft!

I'm sure I read some pro rider summaries from 2014 and their annual distance was about 30k km per year which is 550-600 per week on average.

Quality not quantity I guess, plus time in the gym.
 
Berger said:
300km a day every day is just daft!

I'm sure I read some pro rider summaries from 2014 and their annual distance was about 30k km per year which is 550-600 per week on average.

Quality not quantity I guess, plus time in the gym.
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1,200 miles a week would have you within reach of the all time annual mileage records. I think 550-600km is a more realistic average.
 
Fasted turbo session this morning 90 minutes with 80 minutes as tempo. Got a bit inconsistent towards the end, not sure if that was lack of food or just being on the turbo so long and the mind wandering. Had a good set up with the Tennis and Cricket on though :D

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SDK^ said:
It's all relative though; 400 miles a week on the GCN club gets you in 40th position. The top riders are putting out 1200 miles and 70,000+ ft of climbing a week.
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oli collett said:
That's probably more than a lot of pros do?!

Don't know how people can regularly do that kinda mileage and have time for any other social activities.
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1200 miles a week, how would anyone get the time?

The sky boys would be averaging about 1000km in a week but that would be based upon their training blocks of 3 days training - 1 day recovery - 3 days training, which is followed up by 4 days of recovery (obviously this is riding every day but recovery days would only be about 70km)
 
Anyone have any experience when it comes to servicing a grindy front hub? I cleaned my bike today and notice that the front wheel makes a slight grinding sound when I spin it and it doesn't appear to be spinning freely. With my other front wheel it will complete around 15 revolutions before coming to a stop, the other only 3/4!

What could the issue be, knackered bearings, are they easy to re-grease?
 
Finally managed to get round to setting up a speed cadence sensor on my bike today which meant I could get power figures out of Trainer Road. Managed 238w in the FTP test which for me is 3.02w/kg. I've no idea if that's any good or not though, but at least now I have some figures to track (hopeful) improvement.

I really need a floor fan! I have a tiny house so have the turbo set up in the living room. With the windows and the door to outside open I was still absolutely roasting O_o
 
Going to Cali said:
Anyone have any experience when it comes to servicing a grindy front hub? I cleaned my bike today and notice that the front wheel makes a slight grinding sound when I spin it and it doesn't appear to be spinning freely. With my other front wheel it will complete around 15 revolutions before coming to a stop, the other only 3/4!

What could the issue be, knackered bearings, are they easy to re-grease?
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What sort of hub is it?
 
Going to Cali said:
Anyone have any experience when it comes to servicing a grindy front hub? I cleaned my bike today and notice that the front wheel makes a slight grinding sound when I spin it and it doesn't appear to be spinning freely. With my other front wheel it will complete around 15 revolutions before coming to a stop, the other only 3/4!

What could the issue be, knackered bearings, are they easy to re-grease?
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Depends what type of bearings.

Cup-and-cone type with loose balls is easy to do. Undo the cones on the axle, clean everything, grease it all and replace everything.

Sealed bearings are more difficult but still not a big job.
Remove any nuts and retaining clips from the axle and slide it out. Tap the old bearings out using a long drift through the middle of the hub. Use a socket from a socket set which is the right size to rest on the outer edge of the new bearing to tap the it in. Start it gently and make sure it's going in straight.
 
First time using the Garmin this morning, what are people's thoughts on the data?

https://www.strava.com/activities/248982945

Cadence sucks :p but I see my HR doesn't seem to fluctuate much yet the lactic acid is ridiculous at points throughout the ride so thats my main stumbling block.

The burn is mainly at the top of my quads/hip flexors and is excruciating :o Gotta build up some resistance....
 
Maxeh said:
First time using the Garmin this morning, what are people's thoughts on the data?

https://www.strava.com/activities/248982945

Cadence sucks :p but I see my HR doesn't seem to fluctuate much yet the lactic acid is ridiculous at points throughout the ride so thats my main stumbling block.

The burn is mainly at the top of my quads/hip flexors and is excruciating :o Gotta build up some resistance....
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Cadence seems a touch low, maybe why your muscles are screaming as you may be grinding too big a gear. Try spinning a smaller gear and see how that feels.
 
Maxeh said:
First time using the Garmin this morning, what are people's thoughts on the data?

https://www.strava.com/activities/248982945

Cadence sucks :p but I see my HR doesn't seem to fluctuate much yet the lactic acid is ridiculous at points throughout the ride so thats my main stumbling block.

The burn is mainly at the top of my quads/hip flexors and is excruciating :o Gotta build up some resistance....
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What Tom said, probably pushing too hard a gear like most new riders, spin it away and the effort will move onto your cardiovascular system with a higher HR and breathing.

I'm just experimenting with some low cadence efforts after Majorca, surprising how I can push out about 10% more power but have a HR about 6% lower when spinning the big gears on the turbo, but as you have experienced the pain in your legs builds up that much quicker.

On another note is foam rolling your ITB possibly the most painful experience of a mans life?
 
I'm on the big ring the entire ride so maybe need to notch it down for sections.

And yeah, ITB foam rolling is brutal!
 
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