Road Cycling

[madindehead]

Thanks, will explore these options

I think my Assos Tiburu shorts are also slightly water resistant. Not actually worn them in the rain yet. They are lightly fleeced (wore them on Sunday, as they are good up to 22C or so!)

I saw some mentions of ZMA last week but didn't have enough signal to reply.

Taurine (Amino Acid & Neurotransmitter) is also worth trying to aid recovery & sleep and is cheaper (from memory) than ZMA too. Worth noting that ZMA can lead to particularly vivid and unpleasant dreams but timing can largely affect this.

The only noticeable negative from supplementing Taurine I found was that having slept so deeply and waking abruptly it can take a little longer to shake the morning grogginess. Easily available online from the usual bulk powders/supplements suppliers.

I might take a look at that too. I seem to be waking up and feeling fairly weak currently. Not sure if I'm missing something from my diet, or I need better sleep.

Not quite sure why, but after seeing the capsules, I'm suddenly getting horrible images of stuff going wrong. Despite having zero issues with their protein so far.

 

[BennyC]

I think my Assos Tiburu shorts are also slightly water resistant. Not actually worn them in the rain yet. They are lightly fleeced (wore them on Sunday, as they are good up to 22C or so!)

Ta, will see what Assos offer too. Speaking of Assos Maxeh & I visited BikeDress in Munich whilst we were there, LOADS of Assos gear (Rapha, Isadore, Castelli etc)

http://bikedress.de/

Pictures/Pano's I took/reviewed on the right

I might take a look at that too. I seem to be waking up and feeling fairly weak currently. Not sure if I'm missing something from my diet, or I need better sleep.

Not quite sure why, but after seeing the capsules, I'm suddenly getting horrible images of stuff going wrong. Despite having zero issues with their protein so far.

Any idea on your current macros? How varied is your diet? Whats your training and recovery time/lifestyle like? And how much sleep are you getting/how hard are you working currently?

 

[One More Solo]

Has anyone ever replaced a battery on a Garmin 800 and can recommend a kit to do so?

 

[madindehead]

Has anyone ever replaced a battery on a Garmin 800 and can recommend a kit to do so?

I don't know about replacing a battery, but I have an Edge 800 that has seen very little use going spare now that I have my Wahoo Elemnt.

 

[madindehead]

Ta, will see what Assos offer too. Speaking of Assos Maxeh & I visited BikeDress in Munich whilst we were there, LOADS of Assos gear (Rapha, Isadore, Castelli etc)

http://bikedress.de/

Pictures/Pano's I took/reviewed on the right



Any idea on your current macros? How varied is your diet? Whats your training and recovery time/lifestyle like? And how much sleep are you getting/how hard are you working currently?

Very shiny looking shop!

I eat around a 50% carb/30% protein/20% fat split. Reasonably varied. Pasta and rice are my too main sources of carb. Lots of veg. Usually have tuna/eggs and some chicken and quorn as protein sources. Also a shake once a day (limiting calories). Training wise, 3 days hard turbo session (Tues-Thurs) Monday and Friday I either rest totally, or so 30 mins. Weekends are anything from 60-90km rides. Decent amount of climbing. Day job: I sit on my ass all day at a computer. I walk 30 mins to and from work. I fall asleep around 11pm-ish, and I wake up around 6:15-6:30, and do my turbo session.

Sorry for the two posts after each other. I meant to copy this into my previous post

 

[janp]

And how much sleep are you getting/how hard are you working currently?

Sleep is my stumbling block I think, I used to be fine on 6-7hrs sleep a day. But since I started cycling I've found I need around 9-10hrs.
I'm currently getting around 7.5hrs of sleep a night during the week, and on my commutes I struggle to keep my heart rate up.
I'm getting 9hrs at the weekend, and have no problems with my heart rate and/or fitness performance.

I'm trying to gradually go to bed earlier, but I'm struggling to hit the sack before 9pm (which is the start time required to get the 9hrs).

I'm guessing there's no cheating on lack of sleep?

In other news, my bibs from NTFO arrived yesterday (cheers for the link Roady). Haven't had chance to try them yet, but the padding looks and feels very comfortable. I'll probably try them on tomorrow's commute, and will purchase some more if they fit.

 

[Bear]

Probikekit keep sending me stupid marketing emails, but what they are yet to send me is my power meter. Get a move on!

I never went for the BePros in the end either, I ordered a Quarq instead today.

 

[grudas]

Pipe down, you.

Probikekit keep sending me stupid marketing emails, but what they are yet to send me is my power meter. Get a move on!

ordered once from them, never again.

dispatched my virb one week late, arrived 2 weeks after placing an order!

"new customer GIFT" arrived next day. Go figure.

 

[Shamrock]

I've had good experiences with PBK in the past but currently they are annoying me as I've been waiting months for a replacement Zipp skewer which they are obliged to provide.

 

[BennyC]

Very shiny looking shop!

I eat around a 50% carb/30% protein/20% fat split. Reasonably varied. Pasta and rice are my too main sources of carb. Lots of veg. Usually have tuna/eggs and some chicken and quorn as protein sources. Also a shake once a day (limiting calories). Training wise, 3 days hard turbo session (Tues-Thurs) Monday and Friday I either rest totally, or so 30 mins. Weekends are anything from 60-90km rides. Decent amount of climbing. Day job: I sit on my ass all day at a computer. I walk 30 mins to and from work. I fall asleep around 11pm-ish, and I wake up around 6:15-6:30, and do my turbo session.

Sorry for the two posts after each other. I meant to copy this into my previous post

Definitely doesn't look bad by any means, plenty of wholefoods and a sensible macro split. You could consider getting some:

• White and/or sweet poatoes -great source of vitamins A,B,C & also potassium.
• More fish - Mackerel, Salmon, Basa etc
• Fruits/Salad - brightly coloured
• Lean/red meats - Exotic meats like Ostrich, Venison are tasty & lean. Lower % (5) fat mince too Turkey fillets are cheaper & leaner than Chicken too so calorie sparing when in a deficit. Sufficient red meat intake will negate the need to supplement creatine (mono-hydrate).

Sleep is my stumbling block I think, I used to be fine on 6-7hrs sleep a day. But since I started cycling I've found I need around 9-10hrs.
I'm currently getting around 7.5hrs of sleep a night during the week, and on my commutes I struggle to keep my heart rate up.
I'm getting 9hrs at the weekend, and have no problems with my heart rate and/or fitness performance.

I'm trying to gradually go to bed earlier, but I'm struggling to hit the sack before 9pm (which is the start time required to get the 9hrs).

I'm guessing there's no cheating on lack of sleep?

No magic pill for sleep I'm afraid getting in to a routine pre-bed can help you nod off sooner and more deeply more quickly. I usually move away from brightly lit screens and turn off any central lights/uplighters in favour of side lights. As well as just taking 5-10 minutes before flopping in to bed.

If I ever need to sleep with ear-plugs in then I usually sleep incredibly deeply as I'm not disturbed subconsciously by any ambient sounds. Cheap and worth trying if having them in doesn't bother you.

My boss struggled for sleep massively and did find Taurine to help significantly though experienced the morning grogginess I mentioned. Playing with dosing could probably help to negate that though.

 

[PermaBanned]

http://cyclingtips.com/2016/06/improving-performance-with-bicarb-soda-how-it-works-and-how-to-do-it/

Interesting...

 

[madindehead]

Definitely doesn't look bad by any means, plenty of wholefoods and a sensible macro split. You could consider getting some:

• White and/or sweet poatoes -great source of vitamins A,B,C & also potassium.
• More fish - Mackerel, Salmon, Basa etc
• Fruits/Salad - brightly coloured
• Lean/red meats - Exotic meats like Ostrich, Venison are tasty & lean. Lower % (5) fat mince too Turkey fillets are cheaper & leaner than Chicken too so calorie sparing when in a deficit. Sufficient red meat intake will negate the need to supplement creatine (mono-hydrate).

Mackerel has a nasty side effect of giving me very fishy burps Although I have read this could be down to my body not being used to the fish oil digestion. I do like it though.

Thanks for the tips. Will probably look to swap chicken for turkey. The girlfriend will be pleased with more sweet potatoes. She loves them!

http://cyclingtips.com/2016/06/improving-performance-with-bicarb-soda-how-it-works-and-how-to-do-it/

Interesting...

Despite not drinking much coffee now, I think I'd rather have a coffee

 

[Bear]

I've had good experiences with PBK in the past but currently they are annoying me as I've been waiting months for a replacement Zipp skewer which they are obliged to provide.

Is that because of the recall? I bought mine from Mantel in Holland, told them about my skewers as I only had two front ones so they sent me out a set of Zipp Race skewers from their stock the next day.

 

[janp]

No magic pill for sleep I'm afraid getting in to a routine pre-bed can help you nod off sooner and more deeply more quickly. I usually move away from brightly lit screens and turn off any central lights/uplighters in favour of side lights. As well as just taking 5-10 minutes before flopping in to bed.

If I ever need to sleep with ear-plugs in then I usually sleep incredibly deeply as I'm not disturbed subconsciously by any ambient sounds. Cheap and worth trying if having them in doesn't bother you.

My boss struggled for sleep massively and did find Taurine to help significantly though experienced the morning grogginess I mentioned. Playing with dosing could probably help to negate that though.

My pre-bed routine is pretty good, I had insomnia for 3 months about 6 years ago, so I do all of the usual advice with regards to lights etc. Still the earliest I'll get to sleep is around an 60-90mins after getting into bed.

I find keeping a strict schedule helps (ie. going to bed at the same time even at weekends), but it's not great for the social life

 

[Shamrock]

Is that because of the recall? I bought mine from Mantel in Holland, told them about my skewers as I only had two front ones so they sent me out a set of Zipp Race skewers from their stock the next day.

Yes, PBK said Zipp haven't supplied them with the skewers yet but I call BS. I'm using a spare Reynolds one but you know... it doesn't match!

 

[Bear]

Yes, PBK said Zipp haven't supplied them with the skewers yet but I call BS. I'm using a spare Reynolds one but you know... it doesn't match!

I don't know how you sleep at night

 

[Shamrock]

I don't know how you sleep at night

With vivid, magnesium-induced dreams of carbon, Rapha, wattz and aero-ness.

 

[Roady]

So both feet slipped off the pedals; I smacked my nuts on the top tube, then somehow bounced and somersaulted over the handle bars. I hit the kerb pretty hard with my elbow/arm, and scraped my shin along the road.

Pretty impressive cut to my arm (I could see 'white' bits ).

Ouch mate, that sounds horrific! Lesson learnt I hope!

I've only ridden a couple of times in trainers (around the car park to check gears after indexing) and thankfully haven't done something like that... Yet! Come to think of it, I do have a Pedal-egg on my shin from a clip-fail on an uphill-junction start on sunday. Next shoe change will be to Speedplay or such I think, really not that taken by SPD-SL. Especially now my cleats are a little more worn in & pedal grease is older (so they spin a bit too freely).

Guessing they have NFTO written on it somewhere?

Yeah, think it's only a black logo on left or right sleeve. It has 3 red squares across the back of the neck/shoulders (NFTO emblem) the middle of which has a headphone 'hole' and the centre rear pocket also has one so you can route headphones from there. also 3 red squares on the left chest/collarbone area.

Its got a bit weirder now. I've managed to put the original crap peddles onto the bike but for some reason my shimano ones wouldn't go on The shimano ones have a 'tighten this way' bit on it so i know i was doing it the right way.

Strange... Non-standard cranks/pedal spindle width!? What's the bike/groupset? Any pics?

I can't believe that its the longest day of the year ALREADY!! So depressing. It will be winter before we know it.

Hush! Lots of riding to do before then!

Acquire summer carbon bike. Wait, what?

^^ What he said!

 

[topgun06]

ordered once from them, never again.

dispatched my virb one week late, arrived 2 weeks after placing an order!

"new customer GIFT" arrived next day. Go figure.

Ha! I ordered my Virb from there. Waited about a week and then contacted them to ask where it was. They said that particular stock code had gone out of stock. So they reordered the same item for the same price on a different code and cancelled my original order. I was billed twice and eventually ended up with two Virbs.

 

[madindehead]

Next shoe change will be to Speedplay or such I think, really not that taken by SPD-SL. Especially now my cleats are a little more worn in.

Did you look at the Look pedals? I moved to them after failing with SPD-SL. The clip in feels a lot more forgiving because of the better lip to attach into. I have basically no problems with them now.

Is it just the clip-in that you are having problems with?