Frosty

Drop daughter at dance class, then go for a ride before meeting back at the dance studio.

Energade has 5g of carbs per 100ml, or 50g per litre. Coke has 8g carbs per 100ml, or 80g per litre. Think about how much you have to drink (fluids) to get sufficient energy in). 32GI RacePro can get 10 scoops in a single bottle (700ml). That works out to 180g in a 700ml bottle. Disclaimer: I'm not trying to sell/promote 32GI, but you asked what alternatives are available. Some drinks can pack in more energy without having to drink copious amounts of fluid to get the same volume of carbs. This is where 32GI, although very expensive, can be used as a single bottle feed. I wouldn't drink it all the time, but rather on long rides where carrying the kitchen sink is not an option. It's easier to carry 10 scoops in a zip-lock bag and fill up with water at a garage than trying to carry all those carbs in back pockets and top-tube bags.

Racing snakes on a 2.5 hour race might average 220W. That's 1,980 kJ of work (792/hour) A slower rider doing the same race, in 4 hours might average 140W. That's 2,016 kJ of work (504/hour) Note: it's a conservative estimate of numbers, but proves a point that work, measured in kilojoules or watts per second, can almost be the same for two completely different riders. The total energy expended (mechnical output). They both do a similar amount of work even though the variables are/will be different. The faster rider will need to expend more kJ/hour over shorter duration, while the slower rider will expend but over a longer duration. Replacing it could be the same in volume (total carbs or kcal).

So far, so good... for a 12-day outlook Updated with the 11-day outlook Updated with the 10-day outlook Updated with the 09-day outlook Updated with the 08-day outlook Updated with the 07-day outlook Updated with the 06-day outlook Updated with the 05-day outlook Updated with the 04-day outlook Updated with the 03-day outlook Updated with the 02-day outlook Updated with today's outlook

I went out last year, after racing “lap 1” to meet up with friends at the top of Jan Smuts. I left the Team Vitality hospitality area at 09:03 and recorded an average temp of 33°C and a high of 38°C. Got home just before 13:00.

Another web-based application, mentioned recently, is auuki.com Allows adding a fit file to follow online. No avatar, and no visible progress of where you are on the route. Once downloaded, it's as if you did the route.

The wind is okay, but the heat is something else.

email for the road event arrived today; check your spam folder if you haven’t got it.

Yes, in 2022… 499.99km 😊

Would that be 73 on the dot? In all my rides, I've never done 73 on it's own. That said, 99.99 gets more people talking about it (especially on Strava). Why didn't you just ride up the street to get the last 10m

Strava only does 2 decimal places 🫣 100.001 would have been symmetrical.

The random anti-Gran Fondo ride… 99.99 is more symmetrical than 100.00

Are you using WKO at all? Intervals is a combination of TP and WKO, with some extras.

They do when you ride at the slowest person's speed.

Had my rear light with me today. Halloween sunset 2024 and a pic that looks better in black and white than the original.

I mentioned it on the Intervals forum last year, when it was 5 years old. https://forum.intervals.icu/t/intervals-icu-5-years-old/50870

Add the following: Does the same type of effort feel easier? Can you hold an easy conversation but find yourself riding quicker. Are hills easier to get up?

Speaking of acclimation metrics, Garmin says (often) that I’m acclimated to 1500m… yet I spend most of my time (live, work and train) +/- 1600m. Not even the virtual training (Indievelo/TrainingPeaks Virtual) at an average of 40-something would affect it, because my indieVelo rides don’t sync to GC. So I take those metrics with a pinch of NaCl

I posted this somewhere else on BikeHub… just waiting for a pro contract.

Forgot to take lights with me yesterday. Was light enough to see, but not seen. #irresponsible

Will the thread title change to TrainingPeaks Virtual now, or only in March 2025? 😊😂

Yes, that

2 time trials on the same day... 😁🤣

The red line is from actual start line to the first timing system which registers which batch you started in. Race time starts at the advertised start time, with the timing sensors confirming your start time.

https://connect.garmin.com/modern/course/237958796 https://www.strava.com/routes/3286349808911578444 The GPX route is from start timing mat to finish timing mat, not the actual start line. 947 RideJoburg 2023.gpx