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. :eek:

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

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

http://www.fixedgeargallery.com/2005...hanLewis-1.jpg

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

http://www.fixedgeargallery.com/2004/bradlow1.jpg

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 :p

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 :D

Oh geez, you guys are such ....

:roflmao:

Are you drawing them? If so, you've missed your calling. They boy's got talent! :D

How long before Expat censors it?

Roflmao !!!

Surely anyone could recognise such a fine contribution to modern art? ;)

Wonder if Expat'll come over all draconian now he's not "one of us" anymore? :eek:

Good to see Jock only drew the figure using one hand. You guys aren't silly enough to be using two. :)

nor big enough for the use of 2.

Expat will remain a man of integrity in the manner of Aussies world over. At least until the mormons get to him that is.

Expat will leave us alone. He wont be on at the same time as us anyway.

Got me Uni ID today. WooHoo cheap beer at Uni and Cheap beer every Wednesday Night in town!

I'll be the same guy I've always been. But with this sad dial-up, I won't be around much for a while. While we were out shopping today, saw the Grolsch mini keg for $13. Yeah, you guys get ripped off. Oh, as far as integrity goes, did I mention the day the bank added an extra $1k to my deposit? Yup, I went back and made them fix it. Laugh if you want, I won't be checking back in until tomorrow. But I will modify my profile now.

:)
Na, she recons older folk get big muscles from using it but we didn't discuss it seriously cause she knows I don't like taking stuff.

hows the seat angle?

Righto then, did my first crit today. What a blast!!
They put me in 'C' grade so's the handicapper could keep an eye on me and make sure I didn't do anything silly. 21 riders, 55 minutes + 1 after the bell.
I managed to move up near the front a few times, but partially through not having the legs (them surges are 'kin hard) and not concentrating enough on what was going on up front, i always managed to slide back. The last lap was pretty hectic and got pretty strung out but I was wrapped that I stayed with the bunch 'till then and didn't finish last.
So now I'm officially in 'D' grade. :)

Roll on next weekend!!

why D grade next week?

Dunno. I suppose that's where they reckon I belong. There's no way that I'd be competitive in C at the moment... I was just trying to hang on.
A mate that I do almost all of my riding with joined the club yesterday and for the same reasons given, had a go in C with me, but he pulled out after 15 mins saying it was way too hard (surprising cos we're always pretty evenly matched) so they put him straight in D.
He was surprised that they put me there too but I'm sort of glad cos now we get to race each other (we used to road race motorsickles together) and the pace in D might let me stay up the front a bit.

Wait till the Mormons get hold of Expat?

The funniest thing I have ever heard on the radio was the student radio station in Auckland reading out a guide given out to fresh off the plane Mormon missionary boys (you know the fresh faced door knocking lads with Utah accents that visit every now and then) to help them keep themselves "pure" whilst away from home. i.e. How to avoid w@nking or worse.

Handy tips extended to tying the action arm to ones side or even wearing a wetsuit to bed so as to keep from choking the chicken.

Larf, I had to stop the car and try not to wee myself it was so cackingly funny :roflmao: