Road Cycling Essentials

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Russinating said:
Struck me that I've got less than 6 weeks until my 57 mile sportive and I've got way too much holiday weight.

Has anyone got any decent links to diet* and food ideas for sportive training? I'm after more recipe and meal ideas rather than "you need iron and whole wheat carbs".

Also just put together a basic weekly training schedule. Lengths may be longer but I'm pretty busy this week so tried to keep them realistic else I just won't go in the first place:

Mon: Gym (1hr, 45 mins bike, 15 mins cross)
Tue: Cycle (1hr)
Wed: Day off
Thu: Cycle (1hr)
Fri: Gym (1hr, 45 mins bike, 15 mins cross)

I'd also normally play 2x45min games of squash during the week but both my partners are busy too.

* Diet as in general food intake, not a weight-loss diet.
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You're not cycling any where near enough IMHO. If it's a restricted time issue, buy 'The Time Crunched Cyclist' - written by the same chap that trained LA. It's about training with incredible intensity when you've limited time.

Personally, I'd try to incorporate a few 3+ hour rides a week.

As for diet, keep it simple:

Porridge for breakfast or scrambled eggs on toast
A couple of sandwiches and fruit for lunch
Meat or fish with steamed veg for dinner

A protein shake (I use MP Hurricane XS) after your training.

GL :)
 
The Mad Rapper said:
You're not cycling any where near enough IMHO. If it's a restricted time issue, buy 'The Time Crunched Cyclist' - written by the same chap that trained LA. It's about training with incredible intensity when you've limited time.
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Looks good, but I don't need a turbo do I? I have a gym membership so if it can all be done in the saddle or on an exercise bike then I'll be fine (I assume the majority will be done at the gym as you can't as easily control the difficulty of cycling in-sadle).
 
Russinating said:
Looks good, but I don't need a turbo do I? I have a gym membership so if it can all be done in the saddle or on an exercise bike then I'll be fine (I assume the majority will be done at the gym as you can't as easily control the difficulty of cycling in-sadle).
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No mate, you don't need a turbo. You could do it on a Spinning Bike if you're honest with yourself and don't cheat. On a standard exercise bike, use their Strength or Interval training programme and crank up the level to the most you can manage. Just remember, if you're not doing the hours in the saddle then you need to make sure your intensity is sufficient.
 
Madone is going in for a service today - having the new 105 5700 integrated shifters put on it to get rid of the horrible exposed cabling. I have a friend who has the same setup and says its quite a bit better than his 2 year old Ultegra, so looking forward to giving it a go :)
 
Sagalout said:
Madone is going in for a service today - having the new 105 5700 integrated shifters put on it to get rid of the horrible exposed cabling. I have a friend who has the same setup and says its quite a bit better than his 2 year old Ultegra, so looking forward to giving it a go :)
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Inspired me to sell my 5600s and buy the 5700s :D
 
Sagalout said:
Madone is going in for a service today - having the new 105 5700 integrated shifters put on it to get rid of the horrible exposed cabling. I have a friend who has the same setup and says its quite a bit better than his 2 year old Ultegra, so looking forward to giving it a go :)
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I have 2011 105 on my Ribble Winter Trainer. It's very nice ;)
 
Anyone recommend a cheap-ass bike wall holder? We've got a communual area with 4/5 bikes in it at the moment with room to store them vertically. The landlady's always moaning she can't get to the cleaning cupboard that they block currently, so I'll offer to put them up for free if she pays for the brackets.

So, any advantage to this: http://www.chainreactioncycles.com/Models.aspx?ModelID=10230

Or will this do: http://www.chainreactioncycles.com/Models.aspx?ModelID=60754

And do they both store bikes vertically?
 
I'm currently looking at my 6600 and thinking about moving to Force.

Might buy a light carbon frame with a bit more relaxed geometry for audaxes and put the 6600 on that.
 
The Mad Rapper said:
What about this? Not sure if they sell 'frame only', but might be worth an e-mail?
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I'm going to wait until they have been around for a while and they have a bit more pedigree before I spend my hard earned on them. I know they get got reviews, but still aren't very high on my wish list.

I'm thinking more along the lines of a Scott CR1.

Almost everything is more relaxed than my S1 and I'm coming to the conclusion that I don't actually need a compact frameset, but something with a slightly longer head tube for those long hours in the saddle.

Just looked and the 55mm additional head tube that Verenti would give me is overkill.
 
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[DOD]Asprilla;18522789 said:
I'm going to wait until they have been around for a while and they have a bit more pedigree before I spend my hard earned on them. I know they get got reviews, but still aren't very high on my wish list.

I'm thinking more along the lines of a Scott CR1.

Almost everything is more relaxed than my S1 and I'm coming to the conclusion that I don't actually need a compact frameset, but something with a slightly longer head tube for those long hours in the saddle.
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Have a look at some of the Ribble frames? I think the Gran Fondo has a taller head tube, and I'd hope their Sportive frame does as well. Otherwise, the Specialized Secteur might be an option?
 
Again, the Secteur is at the extreme end of what I would want, since it's very 'sit-up and beg'. I used to have an alloy Ribble and while good for the money I felt the BB was noodly. I'm quite liking the Stealth (which is actually the De Rosa R484 fact fans) though. Looks tastey.
 
One of the guys I went out with on sunday had a Ribble Gran Fondo - have to say it looked very smart indeed, especially with deep section rims.
 
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