WonderMonkey

More trainer time last night. Good workout but no miles put towards the challenge.

I'm just going to ride the remaining 319 niles on the last day.

WonderMonkey

Getting one of my excuse killers in place to handle times of busy or wuss weather.

https://www.bikeforums.net/clydesdale...l#post17180366

Null66

Ah, you're not counting trainer miles...

I'm counting everything for my weekly/monthly targets.

WonderMonkey

I'm not counting them as I don't have a "whatever" hooked to my bike. I am looking at them and trying to figure out which to get.

MikeRides

Now there's a challenge that would be worth training for!!! Do you think you are ready to do 300 miles in one day?

WonderMonkey

If I can find the correct 319 downhill course... yes. Otherwise MAYBE not.

Null66

If you find one that would be the ride for me.
We did the Eire Canal, west to east and that is down hill one year, but unfortunately there were some notable uphills too....

WonderMonkey

To augment my biking exercise I am going to increase my resistance exercise. I had already began this to prepare my body for inclement weather and I'm at about two days a week so far. Not nearly enough but better than nothing. How much resistance exercise will do will depend on how many days I am indoors (bike) versus outdoors.

My resistance training is very basic movements with only two isolation to target specific weak points. I will continue with the basic movements for a bit then I'll start to add more.

For people who are looking for a basic workout here is one that I noticed and could do quite well. Consider it a "starter kit" once you learn the movements.

The Only 8 Moves You Need to Be Fit - MensJournal.com

MikeRides

I've been doing push ups and chin/pull ups for a little over a month now. I lost quite a bit of weight through cycling and plateaued, so I was looking for something else to aid. I went from barely doing 5 of both to 20 easily. Just stick with with it and I guarantee you'll see the progress. Unfortunately, Time is one thing I lack at the moment, it seems I can only find that in the magazine aisle at the supermarket.

WonderMonkey

I'm fortunate that we have a facility onsite that I can use. Removes one of my excuses. Right now I am at ZERO unassisted chins. I'm getting closer but right now I'm doing them assisted and then negatives. One of my goals is to do multiple sets of different exercise then at least keep that going through next Summer. Chances are whatever I end up with as weather improves in 2015 I will stay at that and adjust riding around it. If I need to do my resistance workout one more time a week and remove an outdoors riding day I'll do that. Ideally three rides a week and three resistance workouts.

WonderMonkey

As mentioned elsewhere I purchased a new rim/hub to ride on and will use my stock rim/hub for my trainer tire.

Shimano Ultegra FH-6800/Mavic Open Pro Rear Wheel

Mavic Open Pro rim with Shimano Ultegra FH-6800 hub.

Null66

Nice! Price is great for what it is...
Do you have a wheel builder nearby you trust who could de-stress wheel?
This wheel will make you happy for a LONG time!

WonderMonkey

I don't have any people that I know and trust, just stores. I would love to meet a dude that works out of his garage and use him/her. Until then I have two LBS's that have treated me very well. I have no idea if they de-stress the wheels or not. Do you have any articles, youtube, etc. that goes into what that is? I assume the spokes are manipulated to take care of the popping you normally hear on a new bike.

WonderMonkey

I'm going to add a bit of fasted cardio to my workouts. Just two days a week for right now. I'll do this cardio on my bike down in the basement.

Many opinions on fasted cardio but I like the following article about it: Bodybuilding.com - The Best Cardio Tips To Help You Burn Stubborn Fat!

Null66

Uhm, check out the mechanics section here...

But for Uber clydes it is highly recommended on machine built wheels. Something to the effect of they spin up spoke to a torque while true, but that leaves torque in the spoke itself... But as that unwinds a different amount in each spoke you get variances in torque between spokes, some higher some lower. And something about the nipple re seating itself... Some of that causes the popping you here when a new-ish wheel is under load.

Others can likely give better more accurate or maybe just right description...



I was a bit hesitant, until I read the article.
Didn't notice author until after I read it. I've found Shannon Clark to be very research oriented but somehow she writes such that it is accessible.
I'm glad she mentioned the potential muscle loss and align methods to goals and especially the BCAA's to blunt muscle loss!
A positive thing not mentioned as it doesn't really apply to BB, it is a very good way to both training/enhancing glycogen stores and acclimating body to require less external fuel for endurance sports!
Additionally, and all to relevant to me, is that it has been shown to help increase insulin sensitivity!
I will reread this much closer!

Thanks for the link!

ps. My goal is to avoid as much muscle loss as possible, AND to increase my glycogen stores / increase fat utilization rates... SO the BCAA's are a great tip!
I'm extending not by fasted, but by putting off eating until I'm close to bonk.
I expect fasted cardio has less risk of say falling over, or turning in front of a bus... Might be time for a rethink...

WonderMonkey

I also keep in mind that someone else can easily post an article written by an intelligent person who points to other data saying all this is wrong. Yeah yeah... same thing in politics, this that, etc. However I usually go back to generally accepted and repeatable findings and hopefully try to weed out things that are true simply because enough people BELIEVE it to be true.

Now having said that.... the reason I linked this article is one of the things you mentioned. She mentions what she feels is a way to mitigate some of the downsides of doing fasting cardio. I am going to make sure my pre-workout drink is correct and as always will do my post-workout drink (different than pre). Thirty minutes later (after shower, etc) I will have my first meal of the day. During lunch I will do my resistance exercise workout to help preserve and possibly build a bit of muscle mass.

Null66

I dilute my "fuel" with a cheap protein shake powder for rides I think will be a challenge. The powder contains a decent amount of BCAA's.

I'm going to have to rethink my pre commute intake to include BCAA's...

WonderMonkey

Me too. I don't want to do harm in trying to burn some extra fat.

WonderMonkey

I don't have a fan there yet but this is where I'll be at when I'm using my trainer. I've got a laptop and speakers and when I get a new cable I'll add a monitor. A monitor isn't necessary but just a bit nicer.

Crappy pictures.

Null66

Cool setup!

WonderMonkey

Thanks. I'm going for a hurt session tonight. I'll watch some Thursday night football and will pedal on and off through the entire game. I will put a fan down there because it will be tough.

WonderMonkey

Coming up with a NFL or College trainer game. Go participate.

https://www.bikeforums.net/clydesdale...l#post17212502

Jack Lorington

WonderMonkey

Been on my trainer here and there, swimming some laps here and there, lifting with my daughter here and there, doing some hikes here and there, mostly things here and there......

What I like about a new year is that you give yourself a reboot on your mind. I've been doing well but not great. the New Year says "No problem, now is the time to re-dedicate yourself to your task!"

WonderMonkey

Coming out of what I consider my consistent riding season (nice weather, birds chirping) I had to take my bike in to get some work down on it. While I am improving at doing some of the work myself I still like to have certain things done by a trusted professional.

While at the bike shop I was going to pick up a trainer tire to use on my .... trainer .... and was whining about having to switch the tires on my rim. I was also whining about my rim going out of true more often than your typical rider. The main reason for this is that even though I am dropping weight I'll ALWAYS be heavier than your "typical rider" due to my height and body structure. Add into this mix is that sometimes I carry extra weight when I have the bike packed for camping and the stock rims were barely holding up. Not the rim's fault of course. Poor things.

While whining the bike guy suggested I get a new rim, a cheaper one that would do just for the trainer tire. "What about being out of true so often?". "Well helping that is more expensive." We went over the various options and he actually steered me away from a few costly things I was considering and got down to what would be effective for me based on how I ride and my frequency of getting on the bike.

Here is what we ended up with:

Shimano Ultegra FH-6800/Mavic Open Pro Rear Wheel plus SRAM PG-950 Road Cassette

A few highlights from Performance Bike's Site..
The reviews on the SRAM PG-950 Road Cassette are mixed. Some like it and many don't. I'll pay attention to it and if it causes me grief I'll replace it. I don't want a part of my bike that holds the rest of it back. I can do that on my own!

If I like the Mavic Open Pro Rim I'll get the matching front if for no other reason is that it will reduce how often my rim goes out of true which admittedly for the front is not that often.