Road Cycling

Vonhelmet · 1 Jun 2015 at 10:56

#Chri5# said:
12 free SIS gels if Wiggo breaks the hour record:

http://www.powerthehour.com/

In the bag, surely.

Thomas. PLease. · 1 Jun 2015 at 11:06

#Chri5# said:
12 free SIS gels if Wiggo breaks the hour record:

http://www.powerthehour.com/

Do they know something we don't!? :eek:

Got tickets to go and watch on Sunday, really looking forward to it.

Berger · 1 Jun 2015 at 11:21

That's an awesome effort Thomas over that distance.

Made up for lack of century's and did two last week.

100km 800m and 247w NP
110km 1100m and 250w NP

Glued my tubs at the weekend. Not seen how they have stuck but I wasn't overwelmed with how they went, going to buy another brand in future.

Thomas. PLease. · 1 Jun 2015 at 11:32

Berger said:
That's an awesome effort Thomas over that distance.

Made up for lack of century's and did two last week.

100km 800m and 247w NP
110km 1100m and 250w NP

Glued my tubs at the weekend. Not seen how they have stuck but I wasn't overwelmed with how they went, going to buy another brand in future.

Thanks Berger, sounds like a decent weeks riding for you too.

topgun06 · 1 Jun 2015 at 11:40

#Chri5# said:
12 free SIS gels if Wiggo breaks the hour record:

http://www.powerthehour.com/

Thanks for this

Vonhelmet · 1 Jun 2015 at 11:41

Any recommendations on how to clean the filth out of a rear mech? I've got an old 2300 one which I'm going to stick up on eBay for a few quid, but it's grimy as inside. Am I best soaking it in something, or does that run the risk of stripping all the good gunk out from where it needs to be?

topgun06 · 1 Jun 2015 at 11:54

Remove the jockey wheels and plate, drop it all in some degreaser, wait, give it a scrup, reassemble, regrease the moving parts.

That's what Ive always done.

grudas · 1 Jun 2015 at 11:54

Vonhelmet said:
Any recommendations on how to clean the filth out of a rear mech? I've got an old 2300 one which I'm going to stick up on eBay for a few quid, but it's grimy as inside. Am I best soaking it in something, or does that run the risk of stripping all the good gunk out from where it needs to be?

there's not much "good gunk" that needs to be on the mech, so just rip it apart, remove the cogs etc and clean it up, re-assemble and bam.. spray/drop a few drops of thick-ish lube and it'll be good. I normally leave some thick grease on the metal part of the cog too.

Roady · 1 Jun 2015 at 12:01

Cosmic182 said:
http://postimage.org/

Went on my first ride today, was only a small 20 mile local ride but thoroughly enjoyed every minute! Even when the pretentious **** Range Rover purposely soaked me. My butt aches a bit atm though. VON - cheers for all your help, I changed my pedals in the end for sdp sl Shimano light action ones and got the Shimano RO88 shoes, I thought sod the walking! I'm cycling, going to have a look tomorrow at the Garmins so I can venture a little further a field.

*drool*

Looks so fast! :eek:

You'll get aches with a big bike/saddle/riding change so not totally unexpected!

Bear said:
Went out this morning at 6.30am and did my first 20miles (1:22, avg. 14.48mph, 1364ft ascent) Not speedy like most of you guys but I'm too fat and unfit to climb any hills at a decent pace, but hope to get better over time. https://www.endomondo.com/users/3401856/workouts/532120198

One thing though, I'm finding I'm getting cramp in my calves towards the end of my ride. I got some free high5 electrolyte tabs from a Wiggle order so gave them a go this morning but it didn't seem to help. Any recommendations? Thanks.

Good going and a good average with that climbing so don't put yourself down - you're be on par with me for speed over that kinda climbing (unless I was utterly burying myself to keep up with a fast group!)

grudas said:
got massive circles on my hands after ocuk ride in the sun! looks really funny.

FrenchTart said:
see if I can even my hands up. I might even have to try a sleeveless top sometime to make my shoulders look a bit less odd.

Rule #7.

Lethal` said:
How does one make a decision between the two?

Budget

Shamrock · 1 Jun 2015 at 12:07

How do I tell if my SRAM BB is BB30 or GXP? :confused:

I believe it is GXP based purely on the spec of the 2015 version of my bike on Canyon's site. Other than the paint job the spec looks the same as 2014.

SoliD · 1 Jun 2015 at 12:13

If it's broken it's GXP.

grudas · 1 Jun 2015 at 12:14

Roady said:
Rule #7.

Rule #Grudas - Rules are meant to be broken, for extra man points.

Shamrock said:
How do I tell if my SRAM BB is BB30 or GXP?

I believe it is GXP based purely on the spec of the 2015 version of my bike on Canyon's site. Other than the paint job the spec looks the same as 2014.

cups normally have "gxp" on them, there must be a better way to identify them

SoliD said:
If it's broken it's GXP.

4k all weather miles on mine.. still going

Shamrock · 1 Jun 2015 at 12:15

Helpful solid

I've found this:

"The difference is in axle diameter, if 24mm, it's GXP, if 30mm, it's BB30."

Berger · 1 Jun 2015 at 12:20

Thomas. PLease. said:
Thanks Berger, sounds like a decent weeks riding for you too.

Trying to work on longer rides so I don't go flat after an hour or so racing. I maybe need some energy drink supplement rather than relying on food, any suggestions?

Lots of people struggled with cramp after 90 mins / 2 hours in the last big race so hill efforts after a few hours were on the cards.

My mate whose doing ironman was still feeling good after 90km and was matching me uphill whereas I was struggling, lack of long rides or food or both!

Jonny69 · 1 Jun 2015 at 12:23

grudas said:
Been there, done that.. ! Pretty much the whole week was on the 32t rear ! The pain was mental on Wednesday!

42-19 all the way in this morning. It's embarrassing waving people past, but not as bad as the shame of not doing it

grudas said:
But yeah the BB is 107mm that's what I've got with strong light bb and track 2000 crank! No problems, metal cups and looks very similar to my un55 that I've got in my triban 3 frame.

Come to think of it, I think I saw a Stronglight chainset that took a 107mm bb. No idea why they further complicated an already ridiculous number of bracket widths!

saitrix said:
Finally what recovery drinks do people use? I have so far tried SiS chocolate and strawberry, both drinks are far too sweet. Any recommendations for something else?

The Etixx talk I went to had some made up with whole milk, cocoa, a banana and a tablespoon of peanut butter. For an 'extreme' version they'd made some up with their chocolate recovery powder as well. Quite a lot of their talk focussed on maximising the use of real food and only using supplements as a top-up when it becomes difficult to get your full nutrition in.

BennyC · 1 Jun 2015 at 12:26

Calpol said:
Trainer Road and virtual power figures should be taken with a pinch of salt. There is a lot of variation in the setup of the tyre/turbo interface and an extra turn of the handle can make a big difference. My first FTP test had me at 300+ watts which is folly. I eventually re-calibrated and managed c245W which seemed a bit more reasonable.

Provided you don't mess with the setup then its fine for monitoring improvement and setting work out intensity just don't expect it to translate into CAT one Road racing performance! I do like Trainer Road. I cancelled my sub as the weather supposedly got better but I reckon I might go back on it even if its just for once a week.

Of course, I haven't and wouldn't take them as a factual reading. I do however keep the rear tyre at 120psi and use a consistent method for rear roller contact.

I'll keep my sub all year round as it can be more convenient when I'm really pushed for time and also I like data

saitrix · 1 Jun 2015 at 12:37

Calpol said:
Trainer Road and virtual power figures should be taken with a pinch of salt. There is a lot of variation in the setup of the tyre/turbo interface and an extra turn of the handle can make a big difference. My first FTP test had me at 300+ watts which is folly. I eventually re-calibrated and managed c245W which seemed a bit more reasonable.

Provided you don't mess with the setup then its fine for monitoring improvement and setting work out intensity just don't expect it to translate into CAT one Road racing performance! I do like Trainer Road. I cancelled my sub as the weather supposedly got better but I reckon I might go back on it even if its just for once a week.

Fair point that, I do ensure I keep all my variables stable which does mean I can at least see my own improvement.

Jonny69,

Yeah I might give that a go, I struggle to eat solids straight after so will see if I can make more of a natural shake. That way I can stop it being overly sweet.

grudas · 1 Jun 2015 at 12:46

Jonny69 said:
42-19 all the way in this morning. It's embarrassing waving people past, but not as bad as the shame of not doing it

Come to think of it, I think I saw a Stronglight chainset that took a 107mm bb. No idea why they further complicated an already ridiculous number of bracket widths!

I was still over-taking people up the hills, flats etc?! lolworthy..

http://www.planetx.co.uk/i/q/CSSTTR2K/stronglight-track-2000-crankset this the crankset!

looks exactly the same as my brothers miche primato...

Thomas. PLease. · 1 Jun 2015 at 12:46

Berger said:
Trying to work on longer rides so I don't go flat after an hour or so racing. I maybe need some energy drink supplement rather than relying on food, any suggestions?

Lots of people struggled with cramp after 90 mins / 2 hours in the last big race so hill efforts after a few hours were on the cards.

My mate whose doing ironman was still feeling good after 90km and was matching me uphill whereas I was struggling, lack of long rides or food or both!

I try not to really eat much in training unless I need to, in which case its just a bar of something. Drink wise I usually have a bottle of water and a bottle with a caffeine electrolyte tab in which I use for the last part of the ride.

In races I just take two gels, and use them towards the last half as and when I feel I need.

Cosmic182 · 1 Jun 2015 at 12:50

Picked up the garmin edge touring plus special edition over the weekend, managed to get it for £180 which I didn't think was too bad. Looking forward to giving it a go this week one night.

Road Cycling

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