Helpmytrap

Weddings are the devil, spent over 12hrs at the venue with nothing but carb loaded meals available. Not even a salad at dinner. I feel so dirty.

You've got to love the Russians. http://www.youtube.com/watch?v=Gsom9ErFuSE

Best you pack in some cream, butter and olive oil. Very easy that way, all you need to do then is avoid the starch and add the fat as needed. At least the BP coffee shouldn't be too much of a nuisance.

I'm tempted to log this in MyFitnessPal and see what one's daily intake would be. Okay the numbers for Day 1: Calories: 2350 (80% carbs,9% fat, 11% protein) Fat: 23g Carbs: 466g Sugar: 100g Protein: 73g

Also, have you seen what a strong degreaser does to anodized bits of metal? It would start off as navy blue but come out the other side in full camouflage in an array of shades of blues and greys.

Setup on the dual air really differs from person to person, I set my neg 15psi higher than the positive for a plusher ride. And I don't lose any travel or gain additional sag as a result of the higher negative chamber.

It is in no way inferior, the solo air is the result of people not knowing how to set up the positive and negative air chambers separately. Dual air for the win if you find your butter zone.

Stress test paint scheme?

Google has your answer!

I feel like such a twit for thinking that there was XCO as well.

I've still been in my old mindset that you need carbs before you ride. I only did this with morning rides though. The past 2-3 weeks I'd have an apple or banana with my BP/Primal coffee before my morning rides. I'll definitely give the low/no carb pre-ride meals a go and see how that works out for me. Just an important note which I was guilty of as well. While on strict LCHF, one really tends to avoid carbs, as you villainise them. One of my faults was that I never had enough carbs in my recovery meals (probably what lead to me being over trained at this point in time.) But if I think back now, I have Peter Attia ringing in my ears saying that he ate up 100g of carbs after a hard (relative) ride. And I never did that, I remained sub 30g of CHO per day irrespective of how I trained which was stupid! I'm just writing this in hope that none of you reading this will/have made this mistake. Timing your carbs (as we are discussing now) is of utmost importance, because it is needed and plays a vital role in your fitness and performance. And always consume fat with carbs in order to reduce their "damage." I'll only riding on Sunday again, so I hope that I'm well rested then and hope that I've recovered enough. I'll be taking next week easy though as well, just in case.

Welcome to the Hub's R&D department.

It's still around if you search for it. It was locked though.

Yeah, it is a very "clicky" shop that.

I always remember stealing my fathers handkerchief, tying a knot on each corner and then running 4 strings down to the centre where you would tie a stone to it, making a cool parachute. edit sp

I can't remember where I watched it and I say this under correction, but I'm sure that this person said that when you hit the wall it is because your liver glycogen stores are depleted, not your muscle glycogen stores. (It might have been from Maffetone's Endurance and Training book, second chapter or so.)

Quick question, what does a lower than usual HR mean? Both Sunday and today's ride was 20-30bpm lower than average. The legs aren't sore but they just don't want to go. Is this just a case of needing rest?

And while we are on the CHO and racing topic, here is a short piece (not a LCHF point of view.) Carbs.pdf

My spinach recipe is spinach, cream, garlic and a bit of cheese. Tastes really good. I'd question any franchise food though, they'll put anything in it to keep you coming back for more.

because JB, out of interest what did you study?

Ahh, 13 years would explain it. When I was off the bike for just a year and a half it took me about 5 months before I could comfortably do 3hr+ rides again. edit: 75% is on the high side, I usually average 70% on my really hard rides (granted the fitter you are the faster your HR drops/recovers thus lowering the average.) Try to average 60 to 65% max, at first you'll feel as if you're not really moving but once your aerobic engine gets fitter you'll be surprised by just how much speed you've gained for the same effort.

If I had to think about it, it is one of the best races that I ever had. I was fortunate enough to have someone to ride with for the entire race which also helped. That being said, I was a little mental in January. I logged 1700km in 73hrs (23 rides.) And the Monday before Barberton I went in for a Ganglionectomy on my right hand. Oh, and the night before the race a cut my thumb open while trying to centre my front brake calliper.

I can attest to the fact that it takes time, not that I gave it enough time but at least long enough to realise that LCHF would not work out for my anaerobic "tendencies." It was about 3 months back that I started LCHF and 1 month back that I converted to Paleo and in the last 2 weeks I've finally started getting my legs back. Although I still have a way to go before they are back to their former glory. Irrespective of not being 100% I've still pushed on with my "hard" training (about 45hrs in the last 4 weeks.) If you are struggling to go over 2h30, try slowing it down a tad. Maybe you're just going a little too hard (like I was) and therefore you're not encouraging the fat burning engine, you're actually doing the opposite. So give a slower ride a go and see what happens, just now you find that you can actually go for 4hrs. Another question although relative just so that we have an idea, what is you're average HR on these 2h30 rides? The same amount of time I dragged myself through the Ultra there.

I was cringing yesterday, it was nearly slow motion coming up to that tree. I was just thinking, Ohhh sh|te It would really be awesome to see the Atherton's keeping it in the family.

I'm quite looking forward to Leogang. It would be cool to see another battle like we saw in the XCO and then things are so damn close in the DH standings that we should see some awesome runs with the guys going all out.