HappyMartin

I eat an apple a day. Generally I eat 2 pieces of fruit a day. II don't think I'm carb intolerant. I could lose another 2 KG but I'm not really overweight. I think you will need to decide on fruit for yourself. Depends on where you are and what you want to do. Just don't eat the fruit in the afternoon if you must eat fruit

I fall over in puddles. I would die doing that, and not from the cold either

Problem with this LCHF diet is it's not easy to get right. People tend to drop the carbs but raise protein instead of fat. Or even worse they add a lot of fat hoping it will help them reduce carb cravings but they end up on a normal carb diet high fat as well. Another issue is I have seen people start skipping the veges and other sources of nutrients. Increase the fat. Make sure the protein is adequate and of a good standard. Cut the carbs severely and sugar completely. Keep non starchy vege levels up and even raise them. Sounds simple till you try it

A note on what tombeej suggested using coconut oil as an appetite suppressant. It works brilliantly. Well done. I love it.

Banana?

He is young. I am not. If he is only allowed to write his book at the end of his career I might never get to read it. I could be dead. Just try and see it as part one of a series. It's not as bad as Justine Bieber. His biography is out and he only just learnt a few weeks back to wipe his own bum.

The tall tree catches the wind. I think Froome is a worthy winner. Usually after reading a book about a cyclist I end up a bit of a fan. Two cyclists didn't do that for me. One was LA, enough said. The other is Wiggins. I mean the guy actually thinks he is hard core because he listens to Oasis!!!

I sometimes get milk from Irene dairy. Unpasteurized and I would assume fresh. I find it hell to texture correctly.

Must look for that

Last year January I was a vegetarian when I went to see a coach. I had a big race coming up in Italy and wanted a training program. First thing Gary did was an assessment. He told me a I wasn't fit and was a bit overweight, no surprise on either count, but otherwise the numbers were encouraging and he felt with some hard work the race would be a nice challenge. One little anomaly was higher than expected levels of lactate at low intensities. I was instructed to do a lot of base riding to improve this negative area of my cycling. On my second as ament 6 weeks later all my nip umbels had improved but I was still producing a lot of lactate at low intensities. Not as bad as before but still poor. Now with my diet totally changed and not consuming much carbs at all and a lot more fat and protein I am wondering if things would have changed. I am planning on doing another assessment at the end of July and I'm wondering if I can expect some changes as I feel I am fairly well fat adapted. Any opinions on this? Could I expect to produce less lactate at lower intensities being fat adapted? Will I be saving my glycogen stores for higher intensities perhaps?

Yea? As bad as rugby you think? Two super rugby players this year show up with weird blood clots. No one says a word about EPO but even us cyclists feel free to have a go at the pro cyclists. This after Froome publicly complains that he hasn't been tested in three weeks. Complains mind you. And Serena said a few months back that she has been tested out of competition three times in her life. We think cycling has a problem?

It's a team sport. Like rugby. Wouldn't you be a bit irritated if Bismark tackled Lambie as he was about to score a try? F1 isn't a team sport in the same way. Also expecting riders to compete in every race and ride like hell every day is what originally drove the drug culture. It's not humanely possible

I didn't know cyclists are much hated? I'm a cyclist and have loads of friends. I assume my friends must like me. If so some decides to hate me because I am a cyclist and some other cyclist said something immature I will certainly not give it any serious thought. Relax already!!!

Three weeks I have been hammering at the training now. Today I was dead. Ate a bar into the ride but I have overdone it. This week coming is now a recovery week. Half the normal volume of riding and way down on intensity. I'm not concerned about it. It's a normal thing as far as I know. Give me a week and I will be back at it. I have dropped 6kg in the past 2 months. I think that is also affecting me a bit. I have tried to slow the weight loss as much as I can.

Interesting. I am slowly changing my opinion on the carbs at high intensity thing. Today I went pretty much as hard as I could for almost 2:30 on a very hill course. Almost 1200m of climbing. My average hr was below threshold, obviously, but I spent considerable time at rates well above threshold. Drank just 750ml of Jozi tap and ate nothing at all. Breakfast was a two egg Omlette. Perhaps carbs not as important at high intensities as I thought.

Also interested. If he chooses to ignore the subject of doping I will regard it as a work of fiction and ignore it

I discovered a secret benefit of spending truck loads of money on a decent grinder and machine. At restaurants I now drink water. Not a soda drinker and fed up with paying money for a disappointing cup of coffee I just ask for water and drink my coffee at home. I figure in about 20 years I will be breaking even with this system

Put some money into the little things like booties or the anatomic thermal toe caps. Cycling beanie is also great and when it warms up its easy to remove and put in a pocket. As mentioned a buff is great. Cheap and keeps the neck warm. The anatomic thermal socks are good value. They also make a wind proof chest bib thing that goes under your jersey. Very useful For the rest layer. You can spend huge money

Welcome Douw Gerber. To the forum and to the sport. I see you have decided to change protocol on the Hub. I must say I like it, very refreshing. Usually a first post is a rehash of the endless stupid boring obsession people have with the size of their wheels or a rant at a bicycle shop. I wish you and you family many happy and safe km of cycling on whatever wheel size you choose and hope you have wonderful rewarding experiences with the many skilled and friendly people you will meet managing and working at bike shops. When you feel ready consider entering a few races. They are loads of fun and can be very rewarding.

Jeez. Glad you are OK. I live around the corner from Juno behind Jeppe Girls. Thanks for the warning

Forgive me if I posted this already. Longing for the Berg at the moment

Yes and check the price. Once you take the added junk out you are looking at about 60g of tuna for just under R20. That's flipping insane.

Thanks but no thanks. Prefer to ride on my own at my own level. That sounds painful.

Depends on the ride. If it's an endurance type ride just water. If it's a race or something harder than an endurance training ride then what ever I feel like. I prefer to separate hydration and sustenance so tend to water in the bottle and gels, bars, banana or whatever for food.

On the bonking thing I am going to have to experiment a bit. Last night I sat on the trainer for an hour and a half. In the middle of the session was a 15 minute period where I sat at -arounf 172. On my threshold. I used only water and noticed no dip in energy. Saturday was more extreme. Just about no breakfast and 2:30 with periods of up to 5 minutes with HR over 180. Well above threshold. Only water on that ride. I am not fit or strong at the moment but seem fairly bonk proof. I will try harder longer intervals as I get fitter and see what happens. What I would like to do is push till I bonk. See how it feels now and where that point is. I always carry gels and bars in case so I will eat and get home after the bonk.