dave303e

I always see trail running packs as the best option, just fit better, more access to food pockets and just comfy.

the jack spanner version is to sun a spanner over the spokes, they should make the same twang, if they go extra twang then the spoke is loose.

benefits of an indoor trainer, hours in the saddle means you have hours to yourself with the tv remote. 2 birds with 1 stone.

and they are eating well. You can see they have that fine line of enough input to keep them outputting those watts but not gaining weight. I have been working with a dietician for 3 months now. I have never eaten so much in my life, but I have come down in weight and gotten stronger both running, cycling and lifting. There is no doubt they are doing it at the highest level. But it does take a lot of dedication to stick to it.

One thing that just had me flabbergasted in the netflix series was how skinny those top riders are above the waste. Jeepers that can't be healthy. it must take incredible dedication to a diet to get that lean.

5 mins research into the Costa del polythene/sea of plastics in Almeira Spain and you will be very weary where you buy fruit and Veg in the EU...

Ah man, it really sucks to hear stories like this. But it is a great safety share. Unfortunately a garage/workshop should be access controlled in general. He played with a bicycle which was dangerous, but it could have been pliers, shears, saws, power tools, 8lb hammer, brake cleaner, thinners, petrol, welder, cutting torch, planer and I can carry on listing dangerous stuff in a garage for weeks. My nephew gave my sister a heart attack a few weeks back, little bugger started up the table saw, thankfully only after starting it did he realise he couldn't reach the blade. This gave them time to react and realise what he was up to while he went to fetch a box to stand on. But it could have ended so badly. You are incredibly lucky he wants to be working on bikes and things, so the best I can say is spend as much time as you can with him in the garage, but if you or the mrs aren't around it should be a no go zone...

honestly there are so many 'covid coaches' out there ripping people new ones, those people are better off with AI. I have a good coach and will never replace him with AI, purely because I can have a conversation with him around things and we work together on that. We also have now got a good few years and many many PB's together so I trust him, it is a relationship. My previous coach did not last, we just did not gel and goals/targets were hard to align/communicate and this led to me not trusting what was on the plan and then not doing it well. That being said though and as someone who has written production ML algorithms this does interest me. The Mrs had our baby in Feb, so she has been lookin at making a comeback into fitness. She is actually now on trainer road adaptive training. She did not want the pressure of having the week laid out for her to tick the boxes in case baby has a bad night and she wants the day off, timing, other stuff. She just wants to have some structure as and when she decides to ride. So she jumps on trainer road and hits train now and based off that it gives her a session to do. Honestly she has already started feeling better and she has not got off the trainer going that was too hard or too easy. So far so good. Watts are heading upwards and HR and weight is heading downwards. She has not got off the bike swearing that it is too hard or had her energy/breastfeeding negatively impacted by the training. She has also really enjoyed the slightly tougher sessions. So I have been quietly impressed, but this is not a high level of training/fitness, but it is a great start and a great way of getting back into it without forking out for a coach. For the average mid to back field rider, great option. That being said, she has followed a few of the zwift training plans to the T and also had good results so a basic generic plan at lower level is again not a bad option. It is just nowhere near as flexible. Something that people always forget about AI. It is a bit like a child. The quality of the material you teach it from determines the quality of the output. So if it is looking at a million bad programs it will give you a bad program. If it is looking at a few good programs then it may work if those programs had similar goals. But each person has slightly different needs/wants. I think at a basic level any basic couch to 10k or similar laid out program works. But as the athletic performance goals increase- it takes more and more input and more and more skill to get a program aligned to stretch that elastic far enough in the right ways and not snap it. There is a place for AI in training but not everywhere and for everyone.

I have the 100mm Carbon Pro, yes it is a good looking bike. One dirt roads/gravel it is comfortable, it is very lively in the tech. It is a boat load of fun you can really manhandle it and throw it around. If you are a more relaxed rider and not looking to save every gram I would go 120mm, if you are out and out looking for a fast fun bike for less technical then 100mm.

There are a few studies about hot vs cold for muscle recovery, most say both work and neither is significantly better. In winter it is a lot easier to climb into a sauna than an ice bath and the inverse in summer. But have you done cold therapy without and IG post with a # quote some fad name method of breathing?

Sorry I just get over hyped at click bait and title to get views. It did spark me looking into official measuring a bit. Turns out a jones wheel on a bicycle is the go to method. Which made me laugh as well because the nature of balancing a bicycle is small corrections left and right to balance. So their official method also over measures. You just need to stand on a dirt road after a bicycle rides past to see that bicycles don't go in straight lines...

also heard of a few people coming down with swine flu the last few weeks. Again thankful to live remotely and avoid people as much as possible still

Honestly, what a load of click bait. Must we all run around with wheels so we know how far we have gone? They also don't mention was it gps, gps with glonass, gps with glonass and galileo? etc etc etc, there are factors in your setting that can affect it as well. Is your watch recording every second or did you need to scrimp on battery and it is recording every 3 or 5 seconds? The horizontal error in a gps is so small it will not affect your pacing strategy to a point where it will affect your performance, you have also spent month training with that same error so you really can't feel the difference between what a gps measures and a jones counter measures. If your gps over read for all your training runs and over reads for a race, the ratio of distance in training to racing is still similar. Please also remember a jones counter is accurate for the exact route that the wheel follows. Now when the road is 8-16m wide like for comrades, just going back and forth across the road and to the sides for water, to throw away rubbish, high 5 a friend etc will add more distance so a jones counter is great, if you know the exact route it took and follow it exactly. Again not needed- the error margin is so minimal it makes no difference to your race. Like I said before you should not be cutting it fine for goals and cutoffs, you need to leave some error margin. Want to run a 40min 10km, aim for a 38min 10km. If you are planning to cross the comrades finish line in the last 5 mins you actually shouldn't even bother starting, if you going to do something, do it properly.

tramacet/tramadol a plenty, diamox and prednisone for high altitude races. They are there if you look closely I was also a bit disgusted with it. But the reality is when you have R1,2 Mill on the line and your previous work was a security guard you will not let someone else's planning ruin your race. Tete and Mothibi seemed to have a plan and their team/ 2nds were on point. Comes down to studying the race and planning to a T. I am sure Piet will come back a lot more prepared if he comes back next year. Ya this popped into my head, if you know there is a 12 hour cutoff you should be aiming for an 11 hour finish to give yourself time for when the brown squidgy stuff hits the fan on the day. But each to their own. Someone that was on a previous coach's whatsapp group had a key detailed plan of where and how long to walk and where to shuffle and it worked out at like 10mins short of cutoff. I guess we are all wired differently and many are there just to scrape a finish, many others are there to really test themselves for a better time. But we all have different goals in life. For me I think the itch was too much this year, coach was very very happy yesterday when I said put Comrades 2024 on the calendar, I guess this also means I need to finally run a road marathon...

I am not one to be testing this, heck I have been drug tested just for 'safety purposes' at our offices in JHB, not worth the risk for me. But you can bet in the thousands of runners toeing the line Sunday there will be a few dipping into the medicine cabinet or herbal remedies to make the distance.

I had this discussion with someone high up in the AR organisation. I said call it world champs but more than half the field will be banned if tested. https://www.outsideonline.com/health/running/training-advice/science/runners-high-can-cannabis-help-runners/ https://www.triathlete.com/training/the-endurance-athletes-guide-to-training-with-cannabis/

come now, I said it a few weeks back when someone in Comrades association declared the 2022 race drug free after a tiny amount of tests. There is no way there were not back markers chucking down illegal substances for pain, or to get them through ahead of cutoff. I have seen guys doping for 5km park runs. Hell there is so much marijuana abuse in ultra trail I am sure it is likely spilling into the back markers here.

Man I used to love power balance bracelets. Similar theory you could spot one from a distance and immediately avoid conversating with an idiot. You need those smoke stacks and side pipes so you can go around coal rolling priuses and EV's without dirtying the whole side of your compensation wagon...

You mean you can have the front brake in your right hand where it should be, so that your biggest stopping power has the fittest hand that has the best fine motor coordination controlling it. Logic is lost on the cycling world and standards are but a myth.

It is always tough with shoes. I know 2 people who went top 10 at Skyrun in decathlon shoes. But really they would do it barefoot anyway. I have no personal testing with them though. My 2c- look for previous models and clearance sales. I am running in last year's adidas and nike trail shoes because I can get 3 pairs for the price of 2 current models.

fair enough. I watched a mamil hike a papsak up mafadi once, 3 reasons- He had a good night sleep(everyone around his snoring not so much), he enjoyed some wine and he had a pillow for the evening once he blew the empty papsak up...

surely a few freeze dried meals and a jetboil will do the trick?

https://framebuildersupply.com/ Alternate method, do your design, source the materials and parts and then either get welding or get someone to weld them up for you. Can easily make a jig as well to make smaller quantities. Places like 'made in workshop' are great for small scale production without investing in a lot of equipment. I have an itch to make my own bike but just need to find the time after building boats, farms, new dairy, on top of family, training and racing...

Ah Man, hard luck on the cutoff, but sounds like you enjoyed at least and that you learned enough. 100milers are unfortunately eating competitions where running breaks out. That night time solitude is something special though, but it is tough. I enjoy it but even compared to an adventure race where 1am-4am you are with a team it is tough...

Get it boxed properly by a bike shop and then get quotes from standard couriers etc.