Jbr

Money is not the subject (for me), and I find the people using the excuse that lube is expensive to change for melted wax a bit funny, especially the youtubers that tell you to buy a slow cooker, than bags of tefflon, etc... if I check that's like R2000 rand buy in. That's a few years of buying lube I just wanted to see if it works better, runs cleaner, and how much of a mission it is. I was already using wax-based commercial lube before with Squirt, but it doesn't run clean at all, especially on the MTB.

You guys put anything other than melted candles and lamp oil in your mix ? I tried this morning for the first time the chain that I dipped in that mix last week and so far I'm blown away by the absence of noise. Don't know if it feels faster as I tried it now on my dura ace chain+dura ace cassette on my race wheels after a week of riding on my training wheels with 105 cassette + cheapest KMC chain so obviously the bike felt super fast... So far I don't really see a need to spend extra money to import tefflon powder

I can only not eat for 5 hours straight when I sleep !

It's not so much to avoid bonking but mostly (for me) to make sure that the hard days are as hard as can be and get the best quality workout as possible. If I go out for a ride that I know won't put any stress on my body, I won't bother taking anything with. But the minute I know there will be stress, wether it's intensity or time, I want to make sure the session is done properly and that I recover properly for it. So it is driven by the fact that I train to race / to improve. When I'm in off or base season it's a lot more chilled. Also I don't do maths for each and every ride. Only for the races or 5 hour rides where I want to keep track. For daily rides I just take what's there and avoid the bars/gels that I save for the harder days. I ride 6 days a week so that would be expensive to ride on gels/bars every day. Right now I'm in week 3 since testing positive for Covid, 2 weeks off the bike, +2kg. It's a bit tricky now that I can ride again with limited hours, to try and get back to fitness with a little bit of intensity and a little bit of duration, but also to try and lose the weight I picked up. Yesterday I did 3 hours with 30mins at threshold on 1 banana/40g on carbs drink, I didn't really bonk but my legs/lower back felt like when I bonk. Eitherway, I just got involved in this topic because when that other guy said "eat less train more" I thought that was a very bad advice. Other than that, everyone should just keep doing what their doing as long as it works for them. But know that when you race a car or a motorbike, you don't put the crappiest gas you can find in a two year old jerrycan, or the cheapest oil. If you want to perform, you need to fuel. If you just want to have fun or lose weight, then you can just take what you need to do that (so basically keep you out of bonk-land)

Yes, that means your last food intake was probably 7 hours before your workout, and probably not a very optimised meal. Problem is now that you are used to it you’ll likely battle to do intensity right after eating your oats. You don’t need to eat your full bowl though, if you ride 60 to 90mins maybe eat 80g of oats before your ride and finish your meal right after, it’s actually good to eat oats right after anyways. I personnaly prep my oats/coffee the evening before, microwave it 30 secs, down it and jump straight on the bike, but it takes me 40-ish mins to get to the first climb and I’ve been doing it for years so I don’t struggle at all with digestion. I know people who have to eat at least 2 hours before the start of a race, which for early starts can be a bit of a problem !

I only eat gels because it's convenient (doesn't take much space in the pockets on long rides, fast absorbing), but they are so expensive I would never replace a breakfast with 1 or 2 gels on a training ride ! Except on a specific workout if I want a quick caffeine rush. Also fasted rides feel ***/sore in the legs, I tend to feel more tired, be slower and burn less calories on these rides, but for sure your body adapts to it. I try to keep one every now and then to keep my body remotely used to it, but what you should probably do if you want to ride competitively is rather train your body to process more carbs per hour than to be able to function without them.

That is one dumb post right there. Don't do that at home. Riding fasted won't make up for an unhealthy/unbalanced diet and it will certainly not make you stronger. It hasn't been said you must eat 1g/kg/hour for every hour of training either. But if you do a workout, better make sure you fuel during and after if you want the gains, otherwise all you'll get is fatigue. I personally always have a good breakfast before a ride/race. Only maybe once a month I go for a 2 hour fasted ride. I only fuel on the bike for the 2+ hours LSD rides or workouts. Most 1hour/1,5hours LSD rides I don't even take water on the bike except if it's a hot day.

You can disable notifications for comments but then it also applies for comments on your activities... Haven't found a way to disable comments on other people's activities where you did comment. Ideally I'd only want notifications if I'm mentionned in other people's activities + for any comments on my activities. But I don't want to be notified about the 20 other comments saying "well done" to someone else

Strava is dumb.... these challenges and the notifications on new comments on other peoples activities are the 2 main modifications that I would do if I was in charge. Sometimes I refrain from commenting on peoples rides just because I don't want my phone to beep every 2 minutes for the next 24 hours everytime someones comments on that activity..

While racing I like to know precisely what I'm taking, I try to take : - 1 gel (Alternating between Cadence with Caffeine and Powerbar without caffeine) - 1 bar fast or far bar - 1 half bottle of carbs mix (Vigo Exceed) per hour Saving the bars for when things are really quiet, and in the last hour the gels for the end of the race. Depending on how I load my carbs mix that's around 70g/hour (for 70kg). On training rides or very long races like the DC/100 miler I'm less fussy about the exact grammage so I allow myself peanut butter sandwitches, bananas (Or peanut butter and banana sandwitch + liquid honey 🥰), potatoes or whatever makes the food go down a little better, because absorbing 5 gels, 5 farbars and 3 bottles of carbs mix isn't the nicest on your guts That's only for "on the bike" nutrition. But I also try to stuff my face asap after the ride. One of the toughest part of tour du cap for me was nutrition, more than the riding, because you have to eat almost every minute when you are awake, and when it's not gels and mixes, it's other forms of carbs. What a relief when the race was over and I could start eating normal again 🤣

I wore normal kit this morning at contermankloof before 9am, post covid pace so at 130bpm, have to admit I misjudged the temps. MTB normally warms you up a lot more/quicker than the road bike because of the lower cruising speed, but at that pace I didn’t sweat at all and it was cold in the shade !

Ah shut up man 😜😜

Is it a mount that you stick on your Garmin? i bought one online long ago that is stuck on my old phone, used to use that phone as a gps… i even thing I bought it from the hub 😅

100km a week doesn't mean anything, if you ride on the flat on a road bike with your race wheels or if you ride in the alps with 6000m elevation per week the amount of hours will vary a lot. You mention marathon races, if your training is only on the MTB with a fair amount of climbing 100km/week isn't bad at all. Anyways, I find when it comes to comfort on the bike I'm no longer looking for the thickest padding possible anymore, but more for the hardest flattest and more importantly for the one that doesn't move. Also I find that the use of camelback for examples makes my bum sore as it adds a little bit more weight on it. And try when you can to stand on the climbs but pacing your watts the goal isn't to go harder and burn yourself but to use a different muscle group AND rest your bum in the process

The bikes are probably as good as any other for most of us, but the price tag… ouch… and I’m talking european prices, before all the extra costs to get it here

I do a similar route often, except I go over constantia nek and then back to hout bay / suikerbossie. The road in front of Polsmoor prison is apparently a hotspot, hell, even constantia has seen a few incidents recently... Just be extra careful in these areas. I'm always prepared to turn around if I see a parked vehicule somewhere it shouldn't and take extra distance from pedestrians walking against me...

Paying for GCN+ and still have to use a VPN to watch half of the races, no thanks, rather watch on french TV with the great commentary all these services need to sort their **** out with dstv, so annoying having half of what you pay for because some dinosaur media negociated exclusivity

Some spectators deserve their asses kicked on the spot, this pisses me off so bad

I'm watching on french TV, with a VPN.. Tiz Cycling was dropping. That Gana puncture was probably the end of that split, despite Gana getting back in in no time...what an animal

Ineos earning their pay

I saw one last time I came for a service. I'll be looking for a 14" one soon soon... all the crap I see in the sportsman/checkers/game/etc at the moment for my daughters 1st bike require 200w to turn the cranks

Looks like I can make some room in my trainingpeaks then... Guess I was asymptomatic until yesterdays crit, I can still feel the consequences of doing 1 solo lap at max HR+10bpm... This morning after a *** night my resting HR also went +10bpm from the rest of the week so I went for a rapid test. Guess I'll go back every day till it's negative then 😅

yeah I realised as I edited, thanks for the confirmation

Is it after the 1st "symptoms" showed or after symptoms are gone ? Probably a stupid question

So sorry to read this