My coach is a caffiene nazi as in "Zero intake is good". High caffiene input allows caffiene to displace other key compounds in your muscles, reducing their capacity to do good things.

Prolonged high doses also affects sleeping patterns, which means poor recovery.

So what's the word on Creatine? My doc recons I should be using it.

The word on creatine is that there is no word yet. Very few products claim to have it (Growling Dog bars are one). The werd from AIS is "not really recommended for general use as the benefits and risks are not entirely understood"

https://www.australiandoctor.com.au/news/f0/0c0362f0.asp

think it helps in the ATP energy system. But if you are defficient. If you eat enough red meat and are predisposed you may just excrete it all and no benefit just water retention. Actually if you excrete it you may not get the water retention.

Ed lifts weights he might know.

Berny, are you sure the doc didn't say "Glucosamine and Chondroitin"?

Heras is gooorne! Denis Menchov inherits Vuelta win.
https://www.cyclingnews.com/news.php?...b06/feb09news2

O. M. G.

https://www.dailytelegraph.news.com.a...001023,00.html

BWAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHAHAHAHAHAHA

ditch the shifters and brakes, use the horiz dropouts to set it up as a fixed gear for crusing on the streets. Leave the paint as is, then nobody will steal it when you leave it outside the cafe.

On a side note, either that dream I had last night was real or I have some kinda swimming/biking injury 'cause man my arse hurts this morning. I'll have to do some googling medical research to find out what it is, feels like a constantly stiff hammy in my left butt.

And in case you haven't read back a bit, I'm in for the Dirtworks, just gotta start training for it now !!

Try this out and see if it helps.

https://www.exrx.net/Stretches/Gluteu...us/Seated.html

Stretch your ITB's as well. If it's really bad you might need a young physio-type girl to give it a good old fashioned rub

Thats what i've had since before xmas!
Chiro made it all feel straight!
Stretching has been helping
Base miles feel good
Sprinting feels bad.

Dont let Jock tell you 6 inches of snarl will help

got any pics of how to do that one? The ITB stretch thingy.

No, but I can describe pretty easy:

Sit on the floor with legs out straight.
Bend one leg and cross it over the other leg, placing the foot next to the knee.
Grab the knee that is now raised with both hands and push the knee inwards at 90deg.
You should feel your ITB stretching down near you hip joint.

Don't forget to massage the (unstretched) ITB near the knee, where it joins the tendons. Very hard to stretch that bit, so dig away. Best done sitting on a chair using massage oil or deep heat.

Here's a pic. Pull in the direction of the red arrow. You should feel most effect in the area marked with blue:

This ITB stretch gets deeper into the glutes. The hand under the knee controls the direction and force of the stretch. The hand under the ankle controls the angle of femur rotation, allowing you to target a very wide range of specific areas.

Those images look perverse.

Give them a try. See if your boss thinks their perverse too once you're done

Willie, here's an earlier model Daccordi, your's could look like this too.

That looks just like it. What is the model? Where did ya get the pic?
Is that one lugged? cant really tell...

that is a 90's model supposedly, it is lugged, track specific though, yours is a roadie that will accomodate a a fixed set-up with the semi-horiz dropsouts.

Check the fixedgeargallery for more goodness....like this

Hey, we arrived safely. Stopped in Auckland for a beer, it's all good.

Cheers.

G'Day Expat. Seems funny talking to someone who's now living in the past. It's only 5:00pm yesterday over there, right?

Nothing's changed in here, just been a bit quieter for a couple of days

Good to see part one of the epic journey is over without any dramas or arrests.

G'day Exy, need to update that profile to say - somewhere in the USA!

Bludy yankee blowins...

Glad your plane didn't crash.

g'day Exy, have you seen the Tabernacle choir yet?

yeah, talk about Karma Sutra

Oh geez, you guys are such ....