1st century done

On 29 May, 20:54, semi-ambivalent wrote:

Admittedly, my racing days were a long time ago, and the science has
changed, perhaps a lot. But back then we drew a distinction between
'carbo loading' and 'eating a lot of pasta'. Eating pasta will
certainly restore glycogen levels, but I would first do a period of
glycogen depletion, then loading.

So difficult to get right, much easier just to cram in carbs and
fluids in the preceeding three days, although I didn't bother with
even this too much myself.

It was alleged to create a sort of
rebound effect that allowed you to store more glycogen that if you had
not done the prior depletion phase. Your mood would be rather prickly
and your breath tended to smell different (protein metabolism I
imagine) but it wasn't too bad. I think fluids are more critical and
these days you can stir in some stuff that will pass for nourishment,
if not for food.

Hey, stop this talk about training and racing, food is good, enjoy it.

It works. Props to the OP for a great job on the
first hundred.

sa

semi-ambivalent wrote:
On May 29, 8:59 am, thirty-six wrote:
On 29 May, 12:04, Mark Cleary wrote:

Actually the butt was not that sore now that I think about it and not a
problem. I just did not take enough liquid. I drank 2 bottles of 23
ounces each and then another 32 ounces at 75 miles. Not nearly enough and
I should know better. I put away over 120 ounces of liquid in 8 hours
after the ride. I probably got away with this because years of distance
running I can go without but this can be dangerous. I carb-loaded and
this increases the water in the body too the day before.
I base expected fluid intake at 20oz per hour taking a mouthful or so
every 1/4hr average. So by this reckoning you should have had another
40oz while on the bike. The fact that you took so much water
following could be partially due to the previous days carbo loading.
Even simple carb loading takes 3 days for proper glycogen uptake and
you should ride a little while you are carbo loading for greatest
glycogen uptake. Not hard, just enough to get your muscles warmed
up. Drink at least equal volumes of fluid to solid food. If you dont
drink enough during and after carbo loading your blood will be thick
as your muscles take in water. If you drink enough to pee straw
coloured about 24oz every couple hours during the day then that is
probably enough in the preceding 24hrs. Keep a check on your increase
in body weight in the three days loading and aim to get at least that
the next time.



I was not really beat at least to do any sleeping. I ended up not really
napping and staying up 90 minutes later than normal. To do a 100 for
time I think I would rather try a 25 mile loop course I have and do this
4 times. At least I pass by my house each 25 so I could really explore
pressing the pace.
Seems like your training yourself up to race. Cycling can be
enjoyable without racing. If the speed comes let it happen but don't
beat yourself up chasing speed.

Now the technical aspect of the post. I think I will rotate the tires,
my Vred Tri comps have about 1000 miles on them so the rotate is in order.
If you mean swap them, there is no point to, you also risk damaging
them and putting a stressed possibly cut rear tyre on the front could
really be asking for trouble. Better to have specific front and rear
tyres such as 23 in front and 28mm at the back.



Admittedly, my racing days were a long time ago, and the science has
changed, perhaps a lot. But back then we drew a distinction between
'carbo loading' and 'eating a lot of pasta'. Eating pasta will
certainly restore glycogen levels, but I would first do a period of
glycogen depletion, then loading. It was alleged to create a sort of
rebound effect that allowed you to store more glycogen that if you had
not done the prior depletion phase. Your mood would be rather prickly
and your breath tended to smell different (protein metabolism I
imagine) but it wasn't too bad. I think fluids are more critical and
these days you can stir in some stuff that will pass for nourishment,
if not for food. It works. Props to the OP for a great job on the
first hundred.


"the science has changed, perhaps a lot. "

Yes, now we have EPO.
--
Andrew Muzi
www.yellowjersey.org/
Open every day since 1 April, 1971

On May 29, 2:46*pm, AMuzi wrote:
semi-ambivalent wrote:
On May 29, 8:59 am, thirty-six wrote:
On 29 May, 12:04, Mark Cleary wrote:

Actually the butt was not that sore now that I think about it and not a
problem. I just did not take enough liquid. I drank 2 bottles of 23
ounces each and then another 32 ounces at 75 miles. Not nearly enough and
I should know better. I put away over 120 ounces of liquid in 8 hours
after the ride. I probably got away with this because years of distance
running I can go without but this can be dangerous. I carb-loaded and
this increases the water in the body too the day before.
I base expected fluid intake at 20oz per hour taking a mouthful or so
every 1/4hr average. *So by this reckoning you should have had another
40oz while on the bike. *The fact that you took so much water
following could be partially due to the previous days carbo loading.
Even simple carb loading takes 3 days for proper glycogen uptake and
you should ride a little while you are carbo loading for greatest
glycogen uptake. *Not hard, just enough to get your muscles warmed
up. *Drink at least equal volumes of fluid to solid food. If you dont
drink enough during and after carbo loading your blood will be thick
as your muscles take in water. *If you drink enough to pee straw
coloured about 24oz every couple hours during the day then that is
probably enough in the preceding 24hrs. *Keep a check on your increase
in body weight in the three days loading and aim to get at least that
the next time.

I was not really beat at least to do any sleeping. I ended up not really
napping and staying up 90 minutes later than normal. To do a 100 for
time I think I would rather try a 25 mile loop course I have and do this
4 times. At least I pass by my house each 25 so I could really explore
pressing the pace.
Seems like your training yourself up to race. *Cycling can be
enjoyable without racing. *If the speed comes let it happen but don't
beat yourself up chasing speed.

Now the technical aspect of the post. I think I will rotate the tires,
my Vred Tri comps have about 1000 miles on them so the rotate is in order.
If you mean swap them, there is no point to, you also risk damaging
them and putting a stressed possibly cut rear tyre on the front could
really be asking for trouble. * Better to have specific front and rear
tyres such as 23 in front and 28mm at the back.

Admittedly, my racing days were a long time ago, and the science has
changed, perhaps a lot. But back then we drew a distinction between
'carbo loading' and 'eating a lot of pasta'. Eating pasta will
certainly restore glycogen levels, but I would first do a period of
glycogen depletion, then loading. It was alleged to create a sort of
rebound effect that allowed you to store more glycogen that if you had
not done the prior depletion phase. Your mood would be rather prickly
and your breath tended to smell different (protein metabolism I
imagine) but it wasn't too bad. I think fluids are more critical and
these days you can stir in some stuff that will pass for nourishment,
if not for food. It works. Props to the OP for a great job on the
first hundred.

"the science has changed, perhaps a lot. "

Yes, now we have EPO.
--
Andrew Muzi
* www.yellowjersey.org/
* Open every day since 1 April, 1971

Ha!

sa

In article ,
Joy Beeson wrote:

I was startled by the concept when he mentioned it. A tire wears
out, I replace it. Why would I want to "rotate"?

It's a reasonable idea to swap the front onto the rear when the rear
wears out, putting the new tire on the front. Otherwise the front tire
can stay on for years before the tread wears out; eventually you start
to run the risk of a casing blowout if a tire is in service long enough.

On 29 May, 22:11, Tim McNamara wrote:
In article ,
*Joy Beeson wrote:

I was startled by the concept when he mentioned it. *A tire wears
out, I replace it. *Why would I want to "rotate"?

It's a reasonable idea to swap the front onto the rear when the rear
wears out, putting the new tire on the front. *Otherwise the front tire
can stay on for years before the tread wears out; eventually you start
to run the risk of a casing blowout if a tire is in service long enough.

If it's in service, it will wear. Use something a little narrower at
the same pressure and you will use it under ten years. I#ve no idea
where you get the idea of a casing blowout is affected by time.

On May 29, 1:46*pm, AMuzi wrote:
semi-ambivalent wrote:
On May 29, 8:59 am, thirty-six wrote:
On 29 May, 12:04, Mark Cleary wrote:

Actually the butt was not that sore now that I think about it and not a
problem. I just did not take enough liquid. I drank 2 bottles of 23
ounces each and then another 32 ounces at 75 miles. Not nearly enough and
I should know better. I put away over 120 ounces of liquid in 8 hours
after the ride. I probably got away with this because years of distance
running I can go without but this can be dangerous. I carb-loaded and
this increases the water in the body too the day before.
I base expected fluid intake at 20oz per hour taking a mouthful or so
every 1/4hr average. *So by this reckoning you should have had another
40oz while on the bike. *The fact that you took so much water
following could be partially due to the previous days carbo loading.
Even simple carb loading takes 3 days for proper glycogen uptake and
you should ride a little while you are carbo loading for greatest
glycogen uptake. *Not hard, just enough to get your muscles warmed
up. *Drink at least equal volumes of fluid to solid food. If you dont
drink enough during and after carbo loading your blood will be thick
as your muscles take in water. *If you drink enough to pee straw
coloured about 24oz every couple hours during the day then that is
probably enough in the preceding 24hrs. *Keep a check on your increase
in body weight in the three days loading and aim to get at least that
the next time.

I was not really beat at least to do any sleeping. I ended up not really
napping and staying up 90 minutes later than normal. To do a 100 for
time I think I would rather try a 25 mile loop course I have and do this
4 times. At least I pass by my house each 25 so I could really explore
pressing the pace.
Seems like your training yourself up to race. *Cycling can be
enjoyable without racing. *If the speed comes let it happen but don't
beat yourself up chasing speed.

Now the technical aspect of the post. I think I will rotate the tires,
my Vred Tri comps have about 1000 miles on them so the rotate is in order.
If you mean swap them, there is no point to, you also risk damaging
them and putting a stressed possibly cut rear tyre on the front could
really be asking for trouble. * Better to have specific front and rear
tyres such as 23 in front and 28mm at the back.

Admittedly, my racing days were a long time ago, and the science has
changed, perhaps a lot. But back then we drew a distinction between
'carbo loading' and 'eating a lot of pasta'. Eating pasta will
certainly restore glycogen levels, but I would first do a period of
glycogen depletion, then loading. It was alleged to create a sort of
rebound effect that allowed you to store more glycogen that if you had
not done the prior depletion phase. Your mood would be rather prickly
and your breath tended to smell different (protein metabolism I
imagine) but it wasn't too bad. I think fluids are more critical and
these days you can stir in some stuff that will pass for nourishment,
if not for food. It works. Props to the OP for a great job on the
first hundred.

"the science has changed, perhaps a lot. "

Yes, now we have EPO.

Where can I get EPO and the other exotica that will make me unbeatable
on the five mile commute to work or fifty mile weekend rides? I want
to kick ass!

Totally OT, but I was riding around today out in the countryside
huffing and puffing up hills, and all I could think about was watching
Basso in the Giro, flying up hills 20mph after 5 or 6 hours in the
saddle. What a freak! He has to be clean after his suspension or else
on some new age stealth drug. If he is, I want some. -- Jay Beattie

On May 29, 4:11*pm, Tim McNamara wrote:
In article ,
*Joy Beeson wrote:

I was startled by the concept when he mentioned it. *A tire wears
out, I replace it. *Why would I want to "rotate"?

It's a reasonable idea to swap the front onto the rear when the rear
wears out, putting the new tire on the front. *Otherwise the front tire
can stay on for years before the tread wears out; eventually you start
to run the risk of a casing blowout if a tire is in service long enough.

Also, the side of the tire nearest to the centerline will wear faster,
swapping the label to the other side can even out the wear and get
more miles on the tire.

On 29 May, 23:35, "
wrote:
On May 29, 4:11*pm, Tim McNamara wrote:

In article ,
*Joy Beeson wrote:

I was startled by the concept when he mentioned it. *A tire wears
out, I replace it. *Why would I want to "rotate"?

It's a reasonable idea to swap the front onto the rear when the rear
wears out, putting the new tire on the front. *Otherwise the front tire
can stay on for years before the tread wears out; eventually you start
to run the risk of a casing blowout if a tire is in service long enough..

Also, the side of the tire nearest to the centerline will wear faster,

Huh?

swapping the label to the other side can even out the wear and get
more miles on the tire.

Or less due to casing shear being reversed and compromised wet grip on
a directional patterned tread. The tyre label goes on the right when
the manufacturer obeys the accepted standard, the tyre always re-
fitted in the same direction. Rim labels read to the left.

I still put the rear tire on the front and the front to the back. I do
it before the tire is wore out but just some wear. I think these tires
are going to be good for at least 2000 miles and the rear is fine now.
By rotating the tire it simply makes for even wear and I change the
tires as a set. A few LBS think this is fine and Sheldon did not but I
think I am ok. If the tire was really wore then no would not want that.

I really do not push tires to the limit. When they are getting up in
miles I change them, I want decent rubber. They don't cost that much
money to take a risk.

I do have to say on chain is still going strong. I have 2500 miles on
the chain and zero-stretch. I put my precision straight edge and still
the pins line up to the mark. I am even wondering if I should go ahead
and put a new chain anyhow. I think because I am a spinner, this is the
flatlands, and I never stand to pedal that maybe I don't stretch chains.
I do clean it regular too.

Tom Sherman °_° wrote:
On 5/29/2010 6:04 AM, Mark Cleary wrote:
[...]
Now the technical aspect of the post. I think I will rotate the tires,
my Vred Tri comps have about 1000 miles on them so the rotate is in
order.
[...]

Sheldon writes not to do so: http://sheldonbrown.com/tire-rotation.html.


--
Deacon Mark Cleary
Epiphany Roman Catholic Church

On 30 May, 00:05, Mark Cleary wrote:
I still put the rear tire on the front and the front to the back. I do
it before the tire is wore out but just some wear. I think these tires
are going to be good for at least 2000 miles and the rear is fine now.
By rotating the tire it simply makes for even wear and I change the
tires as a set. A few LBS think this is fine and Sheldon did not but I
think I am ok. If the tire was really wore then no would not want that.

I really do not push tires to the limit. When they are getting up in
miles I change them, I want decent rubber. They don't cost that much
money to take a risk.

I do have to say on chain is still going strong. I have 2500 miles on
the chain and zero-stretch. I put my precision straight edge and still
the pins line up to the mark. I am even wondering if I should go ahead
and put a new chain anyhow. I think because I am a spinner, this is the
flatlands, and I never stand to pedal that maybe I don't stretch chains.
I do clean it regular too.


Yes, send them this way, post paid with a £1.50 charge for each item,
for re-cycling. ;-)