obree

Its best to place the reflective tape as low down as possible, cars lights are used to light up the road, so placing reflective tape on your helmet or shoulders is not as effective as on your rims. Four little sqaures of tape on the sides of each rim light up from the front, back and sides and a moving light is more visible than a static one.

I can tell mine is really fast jsut looking at it, I'm too scared to even ride it

Socks are just as effective as complete leggings. The calf is the pump of the leg so compresing it does the trick. I have Craft comp socks, from CRC, wear them every day to work, sleep in the longs after a real hard day or when racing the next day.

Go for the Selle Italia Max flite, the one with the cut out. I am same height and weight as you. The local Spez agents dont bring in the 150mm BG width saddle. Get a Selle Italia Max from CRC for R800.00

@markys please give us a website where we can get info on these products

I have a set of 200mm cranks for sale, perfect for taller guys.

On IDT - Recovery days 125 for 60min, intervals @ 110-115. Training for track racing. Max 5sec 183

Just for friday

Andrew Pm'd you regarding this fit, but no reply ......

fill your shoes with sand, then go training!!!

Leg strength is rarely a limiting factor in cycling, the only race where it makes any difference is the 500m and 1k TT on the track. If you can squat down so your knee joing is at 90deg your legs are strong enough to cycle. Cramping is not caused by leg muscles not being strong enough ! Ride more, harder, faster, longer that will solve your problem.

Its simple "Eat less, Ride more"

So the person has to be connected directly to a PC ??

middle one Amino carb says "500g of Glutamine per serving " Damm thats a big serving

Its easy, ride hard every day till you cant, then take a day off and repeat. Thats the training program of my good friend Graeme Obree.

mix honey and blackstrap molasses 3 to 1 ratio add 1/2 teaspoon of salt. put it in one of those small gel bottles and drink when necessary. Tastes bad but not too bad !!! costs a few cents !!! got everything ibn it you need from a gel.

Well perhaps a wack around the ear will help you understand, dont make me come over there !!!

SV looks like no one can help, maybe you should look at donating that Epic entry to a needy team, like maybe Trackie and myself........

I was told its the other way round, fast cadence recruits more slow twitch, slow cadence more fast twitch. Slow twitch take longer to fatigue that why you can only sprint for 10sec!!!!Cos you are using fast twitch. It take a long time to "teach" your legs to spin. Spinning vs Grinding - the power you see on your SRM is the same its the torque that will be lower when you spin, if you dont believe me test for yourself and download into Training Peaks and look at hub or crank torque. Higher torque means more fast twitch recruitment.

only if you have knees like an ostrich, maybe you mean same vertical plane.....

That why you sleep in them

I wear the socks to work, then sleep in the tights.

the length of interval you are doing is too short for HR to be of any use. It takes your heart up to 3 min to stabilise so any interval under that is virtually imposible to do based on HR alone. RPE maybe.... Get a powermeter, 1 min @ 500w on 200w off is easy to control with a powermeter.

Why do you say that ?? A longer lever needs less force to move an object, so its easier to push 180's not harder. The pedalling circle increases and as such your knee joint now opens and closes in a wider range. I used 200mm craqnks for 10 years and had no problems at all. Rode the pursuit on the track at 105rpm cadence so spinning them is not a problem either. I only changed back to 180's as I put SRM's on and that is the longest they make, and I wanted to do the bunch races on the track, requiring movement up the banking, which may have been a problem on the 200's Got a set of 200mm Zinn cranks for sale now !!!

I just dont have the Time to Look for another fraMe, so 'll keep what I have