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Old 06-24-2013, 08:52 AM   #29491
Mr Head
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We had breakfast, (late) on Saturday morning in Corona Del Mar. There were probably a thousand cyclists that went by during the time we were there, maybe 3 hours or so. Lots of high-zoot kit with lots of TT bikes about. There was one group that had only one guy out of the thirty or so riders not riding extremely deep cross section aero wheels. That one guy was on an old steel bike.
I'm thinking he was the fast guy in the bunch. Older guy with the gray and missing hair to define age, slight ponch too. Didn't seem as worked up as the rest milling around the bakery.

By the time I got on the trail on Sunday there was almost nobody. Only a few fast types. It is hot out in the afternoons now, but not terrible.
Very weird thing, this morning I weigh myself and I'm down another pound and a half since I weighed after my ride.
Must be really working at sleeping I guess.

I'll take it anyway I can get it.
I still have a long way to go, but this is moving in the right direction.
Probably only time for short rides this week. Lots of stuff going on, but I think I will be keeping with my head east to warm up routine for the time being. I can get a better workout doing that.
Channel my inner Strava monkey.

Recovery seems pretty good too. I'm sore, but not unpleasantly so. I'll be able to spin again tonight.
Something I noticed messing around with the bicycle this weekend; my saddle has dents in it now where my sit bones sit. I also noticed my oldest pair of bib shorts have the padding all mashed flat on one side and not on the other. No idea what that is about. I suspect some manufacturing error.

Now that the heat is hitting I'm going to have to get serious about one bottle of go-juice and one of water. The cramping I did yesterday was due partially to that and partially to the extra coffee. And no banana.
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Old 06-24-2013, 09:26 AM   #29492
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YakWife is sick and YakSprout's nose is a snot factory right now, but I managed to escape yesterday for 90min. Treated the first flat 10 miles like a TT, hit the climbs hard, then blew up during the rollers along the ridgeline.
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Old 06-24-2013, 09:34 AM   #29493
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Quote:
Originally Posted by YakSpout View Post
YakWife is sick and YakSprout's nose is a snot factory right now, but I managed to escape yesterday for 90min. Treated the first flat 10 miles like a TT, hit the climbs hard, then blew up during the rollers along the ridgeline.
...and now you know exactly how much you've got.
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Old 06-24-2013, 09:39 AM   #29494
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Quote:
Originally Posted by Mr Head View Post
We had breakfast, (late) on Saturday morning in Corona Del Mar. There were probably a thousand cyclists that went by during the time we were there, maybe 3 hours or so. Lots of high-zoot kit with lots of TT bikes about. There was one group that had only one guy out of the thirty or so riders not riding extremely deep cross section aero wheels. That one guy was on an old steel bike.
I'm thinking he was the fast guy in the bunch. Older guy with the gray and missing hair to define age, slight ponch too. Didn't seem as worked up as the rest milling around the bakery.

By the time I got on the trail on Sunday there was almost nobody. Only a few fast types. It is hot out in the afternoons now, but not terrible.
Very weird thing, this morning I weigh myself and I'm down another pound and a half since I weighed after my ride.
Must be really working at sleeping I guess.

I'll take it anyway I can get it.
I still have a long way to go, but this is moving in the right direction.
Probably only time for short rides this week. Lots of stuff going on, but I think I will be keeping with my head east to warm up routine for the time being. I can get a better workout doing that.
Channel my inner Strava monkey.

Recovery seems pretty good too. I'm sore, but not unpleasantly so. I'll be able to spin again tonight.
Something I noticed messing around with the bicycle this weekend; my saddle has dents in it now where my sit bones sit. I also noticed my oldest pair of bib shorts have the padding all mashed flat on one side and not on the other. No idea what that is about. I suspect some manufacturing error.

Now that the heat is hitting I'm going to have to get serious about one bottle of go-juice and one of water. The cramping I did yesterday was due partially to that and partially to the extra coffee. And no banana.
I dunno about you, but hydration is an all week process for me. I'm constantly monitoring the color of my urine, consuming water and avoiding much caffeine and alcohol during the work week. It really makes a difference for me on Saturdays.

Last Saturday was our last team "Buddy Ride" where we ride an unsupported ride. We've got two team rides left, then we're up at Markleeville for Death Ride. I'm feeling really good about getting my 5 Pass Finisher jersey on this one and figure that if I roll out at 4am, I should be done mid-afternoon, in time for ice cream at the top of Carson Pass.
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Old 06-24-2013, 09:42 AM   #29495
YakSpout
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Originally Posted by kbasa View Post
...and now you know exactly how much you've got.
Trudat. Sadly, though, it means not much.

I usually ride my 'hood on Saturdays, but Sundays are so much nicer. They reset the lights on Saturday mornings for our Orthodox Jew population (who can't touch the 'walk' buttons on their way to temple) and you get caught at EVERY light. I always forget how nice it is to spin up and just go on Sundays. Heathen Velo for the w1n!
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Old 06-24-2013, 11:15 AM   #29496
DLdeano
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Question- how much and often do you eat when riding? What do you pack? I am riding to lose weight, so don't want to bring a thousand calories worth POWERBARS. On my normal 60-90 minute spins I just pack a banana and 2 water bottles and don't worry too much about it. However, as my rides get longer I want to make sure I am not gonna or


Spent the weekend camping and fishing with some good friends...which means, for me, drinking and eating like a frat boy for 48 hours

Back on the bike this morning and decided on a longer, slower ride to atone for my barley laden sins.

GPS said a bit over 34.3 miles in 2hours 22mins with 2500+ feet in total ascent. Knocked my average speed down the 14.4mph...but it was the longest I have been on the bike this month

This road bike thing is addictive
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Old 06-24-2013, 12:04 PM   #29497
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I always pack a package of Chomps and one packet of GU, as well as two tablets of nuun.
For my regular weekday ride I don't eat anything and have been only drinking a few bottles of water. Usually three large ones. I refill at about 6 miles from home.
But, it has been cool with the heat I will turn that up.

Quote:
Originally Posted by DLdeano View Post
Question- how much and often do you eat when riding? What do you pack? I am riding to lose weight, so don't want to bring a thousand calories worth POWERBARS. On my normal 60-90 minute spins I just pack a banana and 2 water bottles and don't worry too much about it. However, as my rides get longer I want to make sure I am not gonna or


Spent the weekend camping and fishing with some good friends...which means, for me, drinking and eating like a frat boy for 48 hours

Back on the bike this morning and decided on a longer, slower ride to atone for my barley laden sins.

GPS said a bit over 34.3 miles in 2hours 22mins with 2500+ feet in total ascent. Knocked my average speed down the 14.4mph...but it was the longest I have been on the bike this month

This road bike thing is addictive
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Old 06-24-2013, 12:28 PM   #29498
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Man reading this thread for the past 4 weeks has been killing me... Docs said i cant ride right now due to health complications....hopefully they will clear me at my next appointment next monday, so i can get back in shape for the 450mi week i am signed up for in 6 weeks...
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Old 06-24-2013, 12:28 PM   #29499
YakSpout
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Food/hydration really depend on the ride, the weather and the rider.

Anything under 90min/90degF, I bring one large bottle of water (Polar insulated). 2 hours and up that'll change to 2 bottles and a 6-pack of Shot Blocks. Sometimes I'll put Accelerade or Nuun in one of the bottles if the weather is warm (above 85degF).

3 hours means a more substantial snack. Usually a banana or a BonkBreaker/LaraBar and another pack of Shot Blocks. I'm usually searching for bottle refills sometime between hour 2 and 3.

Anything over 4 hours is a grab bag. For me, that usually means it's a supported ride with designated SAG stops, so food/bottle refills are easy to come by. If not, we plan it out a bit more.
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Old 06-24-2013, 01:54 PM   #29500
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Thanks for all the encouraging feedback. I was worried it was just me when I saw I set a new slowest time for two of the climbs on strava. Of course, there's only a handful of times on there, and seeing how they are 30 miles out of town, I guess it takes a certain kind of idiot to head out there just to ride up a hill to see if they can do it.
So, I looked in to it a bit more, and I've got a 11-26. It looks like I can go up to a 28 before having to replace my derailleur, so something 12-28 will most likely be ordered. First question, is that going to be enough of a difference to notice? Second, is it an easy, find the you tube video and do it myself swap? Third, what kind of life span do gears and chains have? I'm at about 3k miles on it, should I be considering changing front and chain as well?
I'd love to get the right gearing and attempt some longer grades as it seems once I get my heart rate up and my breathing going, I can spin out a decent rhythm and just chug along. It was only when it got too steep to be able to spin my littlest gear I got myself in trouble.
As for hydration and food on a ride, these last couple rides were the first time I've ever done more than take two water bottles and go. These routes do not lend themselves to many stops, and after this last one, I think I learned my lesson about not refilling when I had the chance. I've got two 21 oz bottles. If there's bigger ones out there, I'm going to go buy them. So far, I've stuck with a couple pb&j sandwiches in a back pocket and filling the water bottles with power aid. I may have to look in to more specific energy bars or drinks if I'm going to keep this up. And maybe, just maybe try to hook up with some of the other cyclist I see out on the road. I just never had as good of a time riding in a group on motorcycles as solo, so have never been willing to give it a try on the bicycle.
Oh yeah, who can tell me about wheel truing? Is it a do it at home project? I noticed I've got a bit of side to side runout in my front rim. Nothing like crappy chip sealed secondary roads to beat the hell out of a set of wheels.
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Old 06-24-2013, 04:29 PM   #29501
kbasa
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Quote:
Originally Posted by ImaPoser View Post
Thanks for all the encouraging feedback. I was worried it was just me when I saw I set a new slowest time for two of the climbs on strava. Of course, there's only a handful of times on there, and seeing how they are 30 miles out of town, I guess it takes a certain kind of idiot to head out there just to ride up a hill to see if they can do it.
So, I looked in to it a bit more, and I've got a 11-26. It looks like I can go up to a 28 before having to replace my derailleur, so something 12-28 will most likely be ordered. First question, is that going to be enough of a difference to notice? Second, is it an easy, find the you tube video and do it myself swap? Third, what kind of life span do gears and chains have? I'm at about 3k miles on it, should I be considering changing front and chain as well?
I'd love to get the right gearing and attempt some longer grades as it seems once I get my heart rate up and my breathing going, I can spin out a decent rhythm and just chug along. It was only when it got too steep to be able to spin my littlest gear I got myself in trouble.
As for hydration and food on a ride, these last couple rides were the first time I've ever done more than take two water bottles and go. These routes do not lend themselves to many stops, and after this last one, I think I learned my lesson about not refilling when I had the chance. I've got two 21 oz bottles. If there's bigger ones out there, I'm going to go buy them. So far, I've stuck with a couple pb&j sandwiches in a back pocket and filling the water bottles with power aid. I may have to look in to more specific energy bars or drinks if I'm going to keep this up. And maybe, just maybe try to hook up with some of the other cyclist I see out on the road. I just never had as good of a time riding in a group on motorcycles as solo, so have never been willing to give it a try on the bicycle.
Oh yeah, who can tell me about wheel truing? Is it a do it at home project? I noticed I've got a bit of side to side runout in my front rim. Nothing like crappy chip sealed secondary roads to beat the hell out of a set of wheels.
I'll let the bike mechanics talk about the gearing, but I'll talk about food.

PBJ sandwiches are great. A guy on my team carries some kind of avocado, banana peanut butter sandwich thing. Your body will digest that a heck of a lot more easily than PowerBars. If you do carry bars, try to find some that are made out of actual food, not extruded goo. Kind Bars work great. You can also carry a snack sized bag of nuts, beef jerky, bananas, pretzels, just about anything that's calorie and carbohydrate dense.

For fluids, I carry one bottle with CytoMax and another with Nuun. YOu can carry Nuun tablets in your jersey pocket, which means you can find a faucet and mix your own. That Powerade/Gatorade/etc. just have a ton of shit your body really doesn't need. You just want the electrolytes. If you'd like, just carry some sea salt and put a pinch in your water bottle when you fill it. YOu won't taste it and you'll be giving your body what it needs.

I like to use CytoMax because it has potassium in it. If you'd like, carry a banana or two; they're rich in potassium, which helps your body convert sugars into energy. The electrolytes help your body move sugars from your bloodstream to your muscles so you can use them.

You should be consuming about 48 oz. every two hours. Every team I've seen someone hve trouble this season, it was because they were dehydrated. I always take advantage of water opportunities right around mile 20. If my bottles are half full, I'll dump them and refill with Nuun and CytoMax at the right proportions. This is crucial.

I'm using two 25oz. insulated Camelbak bottles. I freaking love them.
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Old 06-24-2013, 04:46 PM   #29502
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Swapping a cassette is easy, so long as you have the right tools. You'll need a chain whip and the appropriate lockring tool, but after that it is easy peasy. As for truing, you need a stand for that so thus far I've paid for wheel work. I bet it would be less than $20 to true your front wheel at a shop.

Learning to eat on a ride is something I need to work on. I've never ate in the middle of a ride, granted I haven't done many rides over 20 miles yet. I like the idea of liquid calories.
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Old 06-24-2013, 05:09 PM   #29503
kbasa
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Swapping a cassette is easy, so long as you have the right tools. You'll need a chain whip and the appropriate lockring tool, but after that it is easy peasy. As for truing, you need a stand for that so thus far I've paid for wheel work. I bet it would be less than $20 to true your front wheel at a shop.

Learning to eat on a ride is something I need to work on. I've never ate in the middle of a ride, granted I haven't done many rides over 20 miles yet. I like the idea of liquid calories.
It's easier/better to just bring a couple PBJs and some real food from home in your jersey pocket.

That's why they have those pockets on the back, man; it's a place to carry food, clothing and your water supplements.
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Old 06-24-2013, 07:01 PM   #29504
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Got out for a short one tonight. Wind sucks.



Better hydration through the day and not so hot. I like going east first. The construction and different wildlife make it interesting.
Saw a big long brown snake on Sunday. No idea what it was, other than that. Neither of us slowed down to take a good look.

I'm guessing it was a "Racer". Fitting I guess for being on the bike trail. Wonder if I can follow him on Strava?

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Old 06-24-2013, 07:56 PM   #29505
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Originally Posted by ImaPoser View Post
So, I looked in to it a bit more, and I've got a 11-26. It looks like I can go up to a 28 before having to replace my derailleur, so something 12-28 will most likely be ordered.
You can go all the way to a 12-30 with a short cage rear der.

Quote:
First question, is that going to be enough of a difference to notice?
Yes
Quote:
Second, is it an easy, find the you tube video and do it myself swap?
If you have the tools, its cake.
Quote:
Third, what kind of life span do gears and chains have? I'm at about 3k miles on it, should I be considering changing front and chain as well?
The answer is 'yes.' Depends on how you ride, where you ride (dirt, roads, etc), and how often you clean things.

[quote] I may have to look in to more specific energy bars or drinks if I'm going to keep this up. And maybe, just maybe try to hook up with some of the other cyclist I see out on the road. I just never had as good of a time riding in a group on motorcycles as solo, so have never been willing to give it a try on the bicycle. [quote]Riding a bicycle is essentially a community pastime. You can while away many hours chatting about not a whole lot with your riding buddies.

afa food: I bring stuff I have in the house. Oreos. PB crackers. Nanners. Fig Newtons. etc I haven't bought 'energy food' in ages. I accumulated some gels lately. They're OK but I like my PB crackers. Ritz are better than the off-brands.

Quote:
Oh yeah, who can tell me about wheel truing? Is it a do it at home project? I noticed I've got a bit of side to side runout in my front rim. Nothing like crappy chip sealed secondary roads to beat the hell out of a set of wheels.
Again, if you have the tools, it isn't hard. Takes some fiddling and messing up a bunch of wheels () to get good at it, but it isn't anything more than 'righty tighty, left loosey.'

afa water: plan on a small bottle/hr if it isn't blazing hot out. Big bottle/hr if its warm-ish. 2 bottles/hr if you can manage it. Some folks can't. I typically don't drink anything but water for rides less than 3hrs. I actually don't typically eat anything on rides less than 3hrs either, but that's me. I'm still trying to get rid of these last 10-15#. It ain't working. Probably would if I actually watched what I ate off the bike.

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