Helpmytrap

This is the one you want!!! It is majority MTB and you are more than welcome to cut the part out north of Cullinan by taking the tar road. This is not my activity so I can't give you the GPX file. http://app.strava.com/activities/39447406

Today was quite a learning curb. I forgot to factor in that carbs aren't as calorie dense as fat, so I landed up cutting out a little too much fat at meals so ended up being rather hungry most of today. After today and logging everything I ate (literally), I see that the ratios will be 15/15/70 more or less and I'm still eating at least 200g of fat per day. (With today being the exception.)

Let's go with youthful exuberance.

Funny to think that you ate more carbs on your DC training ride than what I did while racing the DC last year, granted I was on top form then. In my 60 days of LCHF, The longest ride I did was about 5hrs or so. I only bonked on one ride which was after 75km on the mtb at race pace on a 130km ride although I had power at the end. So it is strange that I only ever bonked once where you are bonking constantly... I can tell you that you are doing the right thing to eat carbs on the bike on a 5hr+ ride, but I'm not sure what amount is tolerable.

They may be sweeter and rounder but the vitamins and minerals are still there. That is all that counts

Paleo isn't as strict as LCHF, you can still eat fruit but otherwise they are the same. Paleo just has a higher carb to fat ratio. In essence Paleo is a caveman way of eating, what our ancestors ate (although we can't replicated that because fruit and veggies aren't the same today as it was back then due to cross breeding different species of plant to get a more robust and desirable end product.) And strictly speaking, no dairy for the true paleolithic lifestylers.

Should be inwards. (I think)

The ratios will change. I'm more focussed on the amount of carbs I eat, I'll cap carbs at 100g on a usual training day and at 130 on days that I do 5hr rides/races. Maybe more on race day but the additional carbs will be consumed on the bike to minimise the effects on insulin. Note: bulk of carbs will be eaten in the 1hr window post exercise. edit: so ratios would change as I make up the calories with fat. I'll have to experiment what the average ratio works out to be. I'm also doing the 12hr Varsity College "enduro" race on Saturday, will be interesting to see what the legs do.

In terms of quantity of veg to get 100g of carbs is a lot! This mornings 2hr postprandial BG, 3.7 Not that I had too many carbs, greek yoghurt, strawberries and milk. I am hungry now though, 2 hrs after eating, but that is most likely dew to the fact that my breakfast this morning had 500 calories less than usual!

Online: 7800 is R300, 7900 is R350 and 9000 is R500 (R600-650 at bike shops!!) Problem is that I cant seem to find stock of the 7900 anywhere.

Octalink wouldn't help me. It is a Hollowtech II BB.

I'm looking for a new BB for a build, I will be transferring parts over from an older bike but the BB threads are different (English vs Italian.) Is there any difference between the Dura Ace 7800, 7900 and 9000 BB cups? I have a FC-7800 crank. Or does anyone know where I can get just the Italian thread cups and seals and source bearings somewhere else?

You might only have 6-8hrs to train during the week, but if you can get a good power meter training program it will transform those 6-8hrs into good quality hours. Plus if you are riding those hours, you'll also have good time to recover and you'll get the maximum benefit.

Mind telling me where your carbs are from besides fruit? Nuts, squashes, double thick yoghurt, sweet potatoes, mixed veggies, milk.

When last was your spoke tension checked?

Don't forget to factor kit (good helmet, gloves, shoes etc.) and tubeless conversion into your budget.

I'll still be having a good helping of fat at each meal, so hopefully effects on BG will be minimized. Ratios will roughly be 15/65/20 P/F/C. And If I think about it, that is sufficiently high fat. (PS, I got my new road bike frame today, super excited )

Sorry having a blonde moment, was basing those values on a day without training. (2000 calorie day) I will have to see what the exact percentages are going to be but will try keeping it between 90 and 125g depending on the days training. And yes, even at the moment my protein is about 120g but that remains unchanged. edit: sp

Okay I actually calculated that now. 40% carbs is 198g!! So I'm now looking at 20-25% carbs which is 100-125g and then fat will be 60%.

Sorry guys, from tomorrow I'll no longer be LCHF. Will be switching over to Paleo. Will still have my fat shake in the morning and will try and maintain a 15/42/42 P/C/F% but will play around to see what works best. For the type of training and racing I do, I will always burn a higher percentage glucose than fat. Probably because I don't know how to ride slow. So this is more a case of switching over to a more viable lifestyle that will meet my specific needs.

http://d24w6bsrhbeh9d.cloudfront.net/photo/anY1Zno_460sa_v1.gif

From the ASG how to carbo load thread. Each morning drink 750ml of EnergySource. Wait for 30 minutes, then jump onto your bike and warm up easy for 10 minutes. Follow that warm up with a single 3 minute sprint. You should aim for a good lactic acid build-up during the sprint, which will encourage your body to store carbohydrate. You should then aim to consume 10 grams of carbohydrate per kg body weight during the day. For a 70kg rider that would be 700 grams of carbohydrate per day.

I'm no doctor or biokineticist but it could be from an imbalance in muscle strength. Like you vastus laterals may be weaker than the vastus medials which in turn causes the vastus medials to compensate and work harder to "balance" each other out and that in the end leads to the pain you are feeling. If you try and massage your vastus medials, are they tight? This is a possibility. Maybe go for a deep tissue sports massage and see if that sorts it out (and describe to them what you are feeling when on the bike for 3hrs.)

I think quite the opposite! He is punishing himself by riding his road bike.

I think @Sitting Slip won the same comp, him and I will be there too.