Road Cycling

FrenchTart · 27 May 2015 at 20:21

janp said:
I'm physically sick if I eat too early. So I always eat after my commute. I read that it's great for increasing your metabolism rate, as long as you don't over do it and eat soon after exercise.

If you're going to be exercising on an empty stomach you may want to look into BCAA supplementation to reduce possible LBM catabolism from your riding. It won't negatively impact the fat burning improvements you'll see from fasted exercise.

SoliD · 27 May 2015 at 20:45

FrenchTart said:
If you're going to be exercising on an empty stomach you may want to look into BCAA supplementation to reduce possible LBM catabolism from your riding. It won't negatively impact the fat burning improvements you'll see from fasted exercise.

Please tell more for us simpletons?

FrenchTart · 27 May 2015 at 20:52

Basically, take some BCAA (e.g. this) before a fasted ride. Whilst you're riding in a fasted state you'll mostly be burning fat but you'll also possibly dip into your protein (LBM) stores and having some protein in your blood stream will prevent that. BCAAs will essentially allow you to have protein in there without coming out of the fasted/keto-y state.

SoliD · 27 May 2015 at 20:58

FrenchTart said:
Basically, take some BCAA (e.g. this) before a fasted ride. Whilst you're riding in a fasted state you'll mostly be burning fat but you'll also possibly dip into your protein (LBM) stores and having some protein in your blood stream will prevent that. BCAAs will essentially allow you to have protein in there without coming out of the fasted/keto-y state.

Fair enough, I usually chuck BCAA in with my drinks on most rides, and would usually take whey prior to a fasted ride, apart from on my commute which is all of 20 minutes.

FrenchTart · 27 May 2015 at 21:04

Ugh, BCAA tastes rank.... I don't know how you can drink anything you put it into

I'm not sure on the science of it but whey protein does cause an insulin spike so I'm not sure that it's appropriate for fasted rides. Best off asking in the gym rats thread though.

Jonny69 · 27 May 2015 at 21:09

What the hell is bcaa?

FrenchTart · 27 May 2015 at 21:11

I linked to it above. It's essentially a form of protein that you can absorb without much/anything in the way of digestion.

SoliD · 27 May 2015 at 21:24

FrenchTart said:
Ugh, BCAA tastes rank.... I don't know how you can drink anything you put it into

I'm not sure on the science of it but whey protein does cause an insulin spike so I'm not sure that it's appropriate for fasted rides. Best off asking in the gym rats thread though.

It's flavoured, so just goes nicely with squash, apple spike so tastes like fizzy apple chewits!

Didn't know that about whey though! :S

On another food note, I need to get some of these!

http://www.cyclingweekly.co.uk/news...new-cycling-superfood-pork-scratchings-173472

sHo0sH · 27 May 2015 at 21:48

Totally awful picture but, goodies have arrived!!

Vonhelmet · 27 May 2015 at 22:46

Question... Is chainline the same across different shimano groupsets? Something on my tiagra based Planet X bike is clicking, and I'm not sure if it's from the bb or somewhere in that area. I currently have spare 2300/square taper and Claris/octalink chainset/bb parts knocking around as I'm midway through upgrading another bike. So... In the interests of figuring out whether it's the bb or something drivetrain related that is clicking on my Planet X can I swap on a different chainset/bb combo and ride that about a bit to see if the noise goes away, or will I have chainline issues with different bb widths or should that not be a problem? I suppose it might actually depend on whether the bb shell on the Planet X is the same as my old carrera...

James07 · 28 May 2015 at 05:13

Anyone use prescription cycling glasses? I need some now..

Been thinking these?

http://www.amazon.co.uk/Performance...SES-Interchangeable-Protection/dp/B0048F5DOG#

physichull · 28 May 2015 at 06:30

Vonhelmet said:
Are you sure it's not the rim? If not, are you sure the tyre is properly seated on a properly seated tube?

Pics from the sides needed.

I've had similar before and it was the tyre. Just had to throw it out and get new tyres, the rim was fine.

Saytan · 28 May 2015 at 07:19

Vonhelmet said:
Question... Is chainline the same across different shimano groupsets? Something on my tiagra based Planet X bike is clicking, and I'm not sure if it's from the bb or somewhere in that area. I currently have spare 2300/square taper and Claris/octalink chainset/bb parts knocking around as I'm midway through upgrading another bike. So... In the interests of figuring out whether it's the bb or something drivetrain related that is clicking on my Planet X can I swap on a different chainset/bb combo and ride that about a bit to see if the noise goes away, or will I have chainline issues with different bb widths or should that not be a problem? I suppose it might actually depend on whether the bb shell on the Planet X is the same as my old carrera...

close enough, you may need to tweak the front mech limit screws a bit though

janp · 28 May 2015 at 08:17

FrenchTart said:
If you're going to be exercising on an empty stomach you may want to look into BCAA supplementation to reduce possible LBM catabolism from your riding. It won't negatively impact the fat burning improvements you'll see from fasted exercise.

It's only a 2.2 mile commute, and I grab a whey protein shake + banana, as soon as I hit the office. If I do a big ride, I'll generally wait until I can eat before I head out.

I'll certainly look into BCAA supplements (had heard of them before), and LBM. I don't think I need to worry about fat burning too much though

Felt really good on the commute in this morning. Taking it a bit easier recently has certainly helped I think, I had been struggling to get anywhere near my max HR over the past 2 months. But this morning I went for it, and I was able to hit 188bpm (max is between 205-210 I think). Went for a segment, but got stuck at the traffic lights, only 4 secs off my PR.

FrenchTart · 28 May 2015 at 08:31

SoliD said:
It's flavoured, so just goes nicely with squash, apple spike so tastes like fizzy apple chewits!

Didn't know that about whey though! :S

On another food note, I need to get some of these!

http://www.cyclingweekly.co.uk/news...new-cycling-superfood-pork-scratchings-173472

Ah... I don't normally use flavoured stuff but in the case of BCAA I might make an exception. The unflavoured stuff is beyond disgusting.

Interesting /re the pork scratchings. I can appreciate what they're trying to do but the foodie in me is a bit horrified

The few times I have pork scratchings I tend to make them fresh - soooo much nicer.

janp said:
It's only a 2.2 mile commute, and I grab a whey protein shake + banana, as soon as I hit the office. If I do a big ride, I'll generally wait until I can eat before I head out.

I'll certainly look into BCAA supplements (had heard of them before), and LBM. I don't think I need to worry about fat burning too much though

Felt really good on the commute in this morning. Taking it a bit easier recently has certainly helped I think, I had been struggling to get anywhere near my max HR over the past 2 months. But this morning I went for it, and I was able to hit 188bpm (max is between 205-210 I think). Went for a segment, but got stuck at the traffic lights, only 4 secs off my PR.

Yeah, for a 2.2 mile ride you don't really need to worry about it too much, especially if you're eating immediately after

Conversely though, if your body fat is super low you'll be slightly more likely to catabolise proteins (i.e. your muscles/lean body mass) when your body needs energy in a fasted state. Something to keep in mind.

Good work on your ride. I felt a lot better on my commute today, despite my legs feeling tired...but then I looked at my speeds and they were even worse. Argh!

FrenchTart · 28 May 2015 at 08:40

Does anyone need to order anything from CRC? I have a spare 10% off code that expires at the end of the week.

Poppy · 28 May 2015 at 08:47

As part of my getting healthy lifestyle (have lost 8 stone since Sept 14 etc) I now commute to work most days, approx 10miles each way on my Specialized Allez, averaging approx 18mph. I'm still 22 stone so have a bit more weight to lose.

I'm entered into the RideLondon to Surrey Sportive in August for charity, I'm thinking of having a bike fit several weeks before hand to ensure that i am as efficient as i can be and have any tweaks carried out as required.

Anyone recommend any places around the midlands? I'm bang in the middle between Nottingham and Derby but dont mind travelling a bit.

Cheers

FrenchTart · 28 May 2015 at 08:51

I don't have any recommendations in that area but good work on the weight loss and healthier lifestyle

janp · 28 May 2015 at 09:00

James07 said:
Anyone use prescription cycling glasses? I need some now..

Been thinking these?

http://www.amazon.co.uk/Performance...SES-Interchangeable-Protection/dp/B0048F5DOG#

I'm saving up for some prescription Oakleys. Sick of getting flies stuck in my eyes :/ I wear my normal glasses, but they're small and don't really protect my eyes, and the lenses are pretty scratched now. Maybe I should reconsider laser eye treatment, probably not much more than a pair of Oaks

If you do go for those, let me know how you get on.

Roady · 28 May 2015 at 09:23

Dup said:
I made it, averaged 15mph over 20 miles and left 120psi in it. Was also peeing down. Meh! Felt really sketchy but got no worse from what I can see. Cant be bothered messing with it tonight but be interesting see what it looks like inside.

You'll be disappointed, if it's anything like mine it's just perished rubber and the stretched fibers!

sHo0sH said:
Totally awful picture but, goodies have arrived!!

Fancy looking boxes! What parts are they?

James07 said:
Anyone use prescription cycling glasses? I need some now..

Been thinking these?

http://www.amazon.co.uk/Performance...SES-Interchangeable-Protection/dp/B0048F5DOG#

I don't quite grasp how a generic prescription bought on amazon will be suitable?

I used to be short sighted and wore glasses from the age of 7 until 23, I had LASEK laser treatment in 2003 which gave me 20/20 vision. It was fantastic not needing to wear glasses and being able to wear sunglasses like everyone else! :cool:

More recently (8 months ago) I noted my eyes have begun deteriorating, I put it down to old age

o) and went for an eye test. The short sightedness I used to suffer from is 'creeping back' (nothing to do with age!). I now have glasses to wear when driving, watching TV and cinema etc. I don't wear them when cycling/normal day-to-day but if my eyes continue to deteriorate I'll have to start wearing them more.

I'm in 2 minds what to do, glasses again (no more fancy shades

), try out contacts (couldn't wear them before as my perscription was so strong) or maybe even look at laser eye surgery again (which I'd happily have, it's a fraction of cost it used to be!).

janp said:
I'll certainly look into BCAA supplements (had heard of them before), and LBM. I don't think I need to worry about fat burning too much though

I know you were having a problem keeping weight on mate so don't take this the wrong way - go careful riding fasted! I don't know much about it, but what I understand, when riding in a fasted state your body glycogen stores are low so it metabolise fat stores instead (which is why it's good for weight loss). I believe if your fat stores are low your body will utilise muscle protein instead, so you would actually be decreasing muscle mass instead of fat when riding fasted.

Edit: FT beat me to it

Road Cycling

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