1KG loss 3km/hr more speed is a bit optimistic... there is no doubt that the loss of weight will require lesser output to achieve the same speed meaning you will be less exhausted on the top of a climb...
Added on April 17, 2012, 11:09 amon the subject of weight lost... this was taught by my friend who is a nutritionist now in the image consultancy business... it is not a good way to lose weight and they usually don't teach their clients to do this as there are some risks to it, but it does accelerate the process a bit compared to just dieting...
as you know there is 3 ways to lose body weight, and usually most of us will pick to reduce our percentage of body fat...
1) reduce muscle mass (only anorexic supermodels will do) 2) reduce body fluids (not an option for athletes) 3) reduce body fat
in order to accelerate the burning of our body fat (which diet without rigorous exercising doesn't help)... we have to first force our bodies to deplete of all it's energy sources...
as we eat everyday, our body converts starch and sugars into glycogen and store it up for later use... as a natural process, our body will prefer to use our glycogen stores as glycogen is a more efficient energy source and subsequently turn to body fat as a backup system when the glycogen stores empties out...
this is where this method comes in where we force our bodies to empty our glycogen stores as fast as possible so that it starts burning our body fat for energy... in order to achieve this there are several things to note
1) Early morning workouts - preferable to workout in the morning just as you wake up (without breakfast) as glycogen stores are at a low point
2) Cagffeine - a cup or two of caffeine will help to deplete the glycogen stores faster (now you know that caffeine doesn't give you energy as it actually helps release your stored glycogen for more energy, it doesn't help if it is already empty)
3) Stay within comfort zone - workout should only be targeted at around 60-70% of maximum efforts, can be higher efforts in the beginning but lowered down when you start to hit the wall. reasons is that fat does not produce the same amount of energy release as glycogen and working out too hard will only make you light headed and have concentration lapses which is not a recommended thing in and especially cycling...
4) Know your limits - workout sessions should only last in between 30-60 minutes depending on how you feel
for the more extremist, the night before you can choose to reduce intake of carbo and sweet stuff...
*important that being said... there is a risk to lose weight this way... this is not considered training as you do not run the regiments that you do as you train normally.. but, it is done purely and only for the sake of cutting down body fat in a shorter accelerated period of time...
people who are anemic or have problems with low blood sugar should never try this or they can risk going into sever hypoglycemia or even faint while exercising... always stay within a safe workout zone after you "hit the wall" mid way to be safe... during this stage, you might feel a bit dizzy, very tired / out of energy, reduced vision clarity and very hard to concentrate...
this is where your resilience is tested, remember to only do what you can at this point and not try to overdo it in the chase to reduce weight as there is a certain amount of danger involved...
after the workout, resume by eating adequately a normal breakfast to store up your energy levels... again, not to overdo it as you might be quite hungry at this point...
this method as i later found out actually has a specific name called "bonk training"... you can look it up in google as there'll be more detailed explanation than mine...
other than that, to help lose weight when not in training, you can concentrate on eating slow carbo vs fast carbo (starchy stuff, white rice, soft drinks)... and try to stagger your meals (from 3 big meals a day to 5 or 6 smaller meals per day spaced evenly) to let your body absorb in smaller portions...
not the most exciting way to lose weight... but if you can stick to it... it is proven to work quite well without supplements and the MLM marketing stuff....
Added on April 17, 2012, 11:09 am
QUOTE(dinraxxx @ Apr 17 2012, 06:45 AM)
Parlee! They made the Toyota Prius bicycle! And awesome tech!
it's a crazy concept...
you can play mind games with a competitor and mess up his thoughts to screw with this shifting.. haha...
This post has been edited by butthead: Apr 17 2012, 12:01 PM
Erm on the weight wise it's one thing.. I been reducing my bf% from 32~33%, (i am not sure the measurement before this is accurate or not) to current of around 25%. Since both using different machine (before and after) the accuracy might be doubtful.
I felt that I have difficulties on maintaining the cadence for a higher speed output. When I force my leg to spin, somehow it feels very tiring and when you shift one a two gears lower you would tend to stress up your muscle.
Then my saddles is resting at my groin area.. a ride more than 30 minutes would force me to alternate stand and sit position to ease the soreness.. A 4 hours + riding session would see me unable to feel my "there",,
I've been training running and swimming at the same time too, both seen a noticeable improvement by myself. Cycling seems to be almost the same.. Never manage to keep up with the guys gang I am cycling with
Erm on the weight wise it's one thing.. I been reducing my bf% from 32~33%, (i am not sure the measurement before this is accurate or not) to current of around 25%. Since both using different machine (before and after) the accuracy might be doubtful.
I felt that I have difficulties on maintaining the cadence for a higher speed output. When I force my leg to spin, somehow it feels very tiring and when you shift one a two gears lower you would tend to stress up your muscle.
Then my saddles is resting at my groin area.. a ride more than 30 minutes would force me to alternate stand and sit position to ease the soreness.. A 4 hours + riding session would see me unable to feel my "there",,
I've been training running and swimming at the same time too, both seen a noticeable improvement by myself. Cycling seems to be almost the same.. Never manage to keep up with the guys gang I am cycling with
the fat caliper is one of the more accurate ways to measure compared to those intelligent weighing scales nowadays... it count your body fat using skin fold and you have to refer to it with the chart provided...
on your cadence, you said "force your leg to spin... you have to understand that everyone has their natural pedal revolutions... some people feel more at ease with a slower cadence having to put a bit more force onto the pedals and some people tend apply very little forces onto their pedals and choose to spin the cranks faster to make up for it... in other words, i would say it is choice of muscular power vs speed...
you have to find at which cadence you are comfortable with, by comfortable meaning the one you can maintain for the longest duration... from there on, if you like to develop riding at high cadence, you start to ride on flats by increasing it 5 to 10 revolutions gradually over a period of time until your legs and body gets used to it..
most triathletes, i noticed don't ride at high cadence (in excess of 90-95rpms)... i am not in that field and i am unable to comment why, but only speculate... my theory is that, the bike stint is in the between the swim and run event and having to ride high cadence would most probably tire the leg muscles before the running stint starts...
furthermore, if you are a power based person to begin with... having to put your mass of muscles through high cadence means having them contract and expand in very high rates and this means putting them through a lot of duress over a duration of 180KMs...
and if you think far enough, and i think only you can answer based on running and swimming, would yourself consider utilizing more power than speed in both swimming and running (kicking more for swimming, using shorter but faster steps in running)? i think they would prefer to utilize the same strategy in all 3 events so they don't need their legs to get use to the accustomed to changes during transition...
furthermore, i think it is easier to recover if you pedal at lower revolutions in endurance events like tri...
as for the pain, try an alternative saddle and see if it helps your problem..
Added on April 17, 2012, 3:00 pma bit of googling around...
two researches was done (slightly different methodically) and totally contradicting results... the first research states that pedaling at a slower cadence extended the time till exhaustion on the run segment...
the other gave a totally opposite result... nice read though...
This post has been edited by butthead: Apr 17 2012, 03:00 PM
wat about drafting, I found tat when u draft behind the peloton u save a lot of energy and can mantain a higher speed longer. Until u r in front of the pack u will get tired easyly unless u r very strong to maintain for the whole duration.
wat about drafting, I found tat when u draft behind the peloton u save a lot of energy and can mantain a higher speed longer. Until u r in front of the pack u will get tired easyly unless u r very strong to maintain for the whole duration.
we call that hiding.. haha...
of course drafting saves you energy, but i was speaking from the point of riding and facing the wind alone... it's a fact that no one like to work in the front pulling an entire group... unless you already have a pact that each rider takes a turn pulling, then the load will be more distributed...
drafting saves energy for the person seating behind, on flats at least... it is said the savings is as high as 15-20% of the energy spent by the person in front, but that is also having to take into account whether it is a head or tail wind and how strong and fast the wind is...
of course drafting saves you energy, but i was speaking from the point of riding and facing the wind alone... it's a fact that no one like to work in the front pulling an entire group... unless you already have a pact that each rider takes a turn pulling, then the load will be more distributed...
drafting saves energy for the person seating behind, on flats at least... it is said the savings is as high as 15-20% of the energy spent by the person in front, but that is also having to take into account whether it is a head or tail wind and how strong and fast the wind is...
I can ride quite comfortably behind a ground around 30km/h+.. but once I'm drop off it's drop back to sub30.. if it's a totally flat road I probably can do an average 30k/h, but problem is that in Msia it's almost impossible to find flat road. I mostly ride in Hulu Langat in Silk Highway which is none short of hills
For saddle maybe i should do what you told earlier, go to specialise shop ask them to measure my..seat bone? I saw my friend saddle with U shape opening.. to rest your male anatomy better?
i read somewhere and apply it to myself...my usual cadence is 80rpm and above..before this I don't have meter with cadence sensor but turns out when I use it, my cadence is always around 80rpm without i realize it
what butthead said is true, I have a friend who ride with low gear and using high speed cadence most of the time while I already coasting with a higher gear..different people with different style I guess..
the thing I don't like with sigma 2209 is cadence is not display at the main display..
About the numbness of the 'thing'...yeah I do feel it when riding hard even on trainer for 30 mins...somehow on a longer distance 50km and above (relax cycling) I don't feel any numbness at all...however the usual technique I used is to always move my butt from the front of the saddle, to middle, and to the rear..sometime out of saddle..just to make sure blood flow is moving around
Added on April 17, 2012, 7:49 pmcontador and lance armstrong, which one is a superior climber? both are suspected of using clenbeturol whatever right? those enhanching the red blood cells etc..what types of food contains it? I mean naturally..is it red meat? hehe who knows we can climb like contador LOL
This post has been edited by mrjgx: Apr 17 2012, 07:49 PM
i read somewhere and apply it to myself...my usual cadence is 80rpm and above..before this I don't have meter with cadence sensor but turns out when I use it, my cadence is always around 80rpm without i realize it
what butthead said is true, I have a friend who ride with low gear and using high speed cadence most of the time while I already coasting with a higher gear..different people with different style I guess..
the thing I don't like with sigma 2209 is cadence is not display at the main display.. About the numbness of the 'thing'...yeah I do feel it when riding hard even on trainer for 30 mins...somehow on a longer distance 50km and above (relax cycling) I don't feel any numbness at all...however the usual technique I used is to always move my butt from the front of the saddle, to middle, and to the rear..sometime out of saddle..just to make sure blood flow is moving around
Added on April 17, 2012, 7:49 pmcontador and lance armstrong, which one is a superior climber? both are suspected of using clenbeturol whatever right? those enhanching the red blood cells etc..what types of food contains it? I mean naturally..is it red meat? hehe who knows we can climb like contador LOL
I have a friend who have no problem cycling at all, the way he pedal.. i think it's the highest cadence cyclist i ever meet in person.. he cycle bukit kiara - bukit damansara hilly area 35km/h.. very power...
haha you can buy the best bike you can afford, but if you have train to that point that you felt that plateau is reached and your gear is the limiting piece. It will be much rewarding to upgrade
sorry guys if im post in wrong section.just so happy to see our malaysian rider manage to ride in giro del trentino... adiq hussaini(champion system) have been selected to ride that giro..this really biggest achievement. http://www.girodeltrentino.com/EN/1/1/Team.htm
sorry guys if im post in wrong section.just so happy to see our malaysian rider manage to ride in giro del trentino... adiq hussaini(champion system) have been selected to ride that giro..this really biggest achievement. http://www.girodeltrentino.com/EN/1/1/Team.htm
Thanks for sharing bro..yea this is the section to post Kudos to Adiq Hussaini!!
BTW I remember seeing a specialized bike with price around RM8k plus at GHS...it was carbon, equipped with 105 groupset...I think I saw some tarmac stickers at the chainstay but no s-works stickers on the body..anybody know what is the model? color was striping black/blue/white.
i read somewhere and apply it to myself...my usual cadence is 80rpm and above..before this I don't have meter with cadence sensor but turns out when I use it, my cadence is always around 80rpm without i realize it
what butthead said is true, I have a friend who ride with low gear and using high speed cadence most of the time while I already coasting with a higher gear..different people with different style I guess..
the thing I don't like with sigma 2209 is cadence is not display at the main display.. About the numbness of the 'thing'...yeah I do feel it when riding hard even on trainer for 30 mins...somehow on a longer distance 50km and above (relax cycling) I don't feel any numbness at all...however the usual technique I used is to always move my butt from the front of the saddle, to middle, and to the rear..sometime out of saddle..just to make sure blood flow is moving around
Added on April 17, 2012, 7:49 pmcontador and lance armstrong, which one is a superior climber? both are suspected of using clenbeturol whatever right? those enhanching the red blood cells etc..what types of food contains it? I mean naturally..is it red meat? hehe who knows we can climb like contador  LOL
that is why they made the ROX series where you have multiple data fields on the same screen... the germans are such a bunch of wieners..
clenbuterol is not found in any food naturally... it is found in the asthma inhaler though... it is supposedly able to help a person burn body fat easily which is why farmers will intentionally inject clenbuterol into cows and livestock to make their meat more lean... this is also what alberto and his legal team used as an argument that the farmers have contaminated a piece of meat he had eaten with clenbuterol.. the practice of using clenbuterol on live stock is banned by the way...
contador was proven to have taken clenbuterol (whether voluntarily or by mistake) and suspected to be involved in operation puerto when he was with liberty seguros.. lance was accused to have used performance enhancing drugs and in particular EPO and organized blood transfusion programs within the USPS team on his 7 tour victories but never proven guilty...
doping aside...lance and contador are both very good climber... lance is the best during the first half decade of 2000 and he opened everyone's eyes to high cadence methods spinning his way to 7 tour victories.. that is not only his secret as he is also very meticulous over his training, spending time to recon the mountain and TT routes which he thinks is crucial to him... unfortunately, contador came about when lance has already retired and during his comeback.. much like the question of schumacher vs. hamilton or schumacher vs vettel... it will never get answered...
but my bet, lance during his best days is not capable of beating alberto in terms of outright performance... the video you posted is the ride up to verbier in the 2009 tour where alberto was suspected of using performance enhancing drugs as experts like greg lemonde said that ascent rate like alberto on verbier is not humanly achievable..
alberto is the kind of explosive climber where you can see him exploding off the front again and again until everyone is exhausted from chasing him... given a stage where both lance and alberto is led to the base of the final climb.. i don't think lance in his best days is capable of beating alberto...
if lance were to risk long range attacks... then there is slightly a bit of chance as i think alberto is not too capable of long attack far from the finish line... look at the 2011 tour stage 19 up alpe d'huez and you see him attacking some 90KMs away from the finish line... sure he got away and managed to gap even the contenders like schleck and evans... but he faltered before reaching the summit of alpe d'huez and got caught by sanchez and pierre rolland who went on to take the win...
this are some of the more memorable ones...
2007 tour where he duked it out with rasmussen
a long one
2008 giro, up the kronplatz to defend his maglia rosa agains rico.. and the birthplace of SRAM Apex's Wifli concept
2008 vuelta when astana with alberto as the defending champion wasn't invited back to the tour, a win up the brutal angliru
an uphill TT where he beat his own team mate leipheimer... long and multi part
you had 2009 covered with the stage 15 up to verbier...
2010 wasn't much of a show and the first time we saw that alberto was quite human and the suspicion if he could have won the tour without the chaingate incident... but here is the epic centenary tourmalet stage never the less...most of the attacks done by schleck with alberto only putting in 1 acceleration....
2011 giro, mt. etna decimating the field
2011 tour, stage 19 alpe d'huez... attacked 90KMs away from the summit of alpe d'huez
a compilation of all his attacks..
Added on April 17, 2012, 10:42 pm
QUOTE(Sky.Live @ Apr 17 2012, 05:52 PM)
I can ride quite comfortably behind a ground around 30km/h+.. but once I'm drop off it's drop back to sub30.. if it's a totally flat road I probably can do an average 30k/h, but problem is that in Msia it's almost impossible to find flat road. I mostly ride in Hulu Langat in Silk Highway which is none short of hills
For saddle maybe i should do what you told earlier, go to specialise shop ask them to measure my..seat bone? I saw my friend saddle with U shape opening.. to rest your male anatomy better?
you have to try out those cut out saddles as some people really dislike them... try it out on some friends bike and see how it feels...
QUOTE(mrjgx @ Apr 17 2012, 09:49 PM)
Thanks for sharing bro..yea this is the section to post Kudos to Adiq Hussaini!!
BTW I remember seeing a specialized bike with price around RM8k plus at GHS...it was carbon, equipped with 105 groupset...I think I saw some tarmac stickers at the chainstay but no s-works stickers on the body..anybody know what is the model? color was striping black/blue/white.
the tarmac is available in standard specialize frame and also the more stiffer, light and better s-works module...
This post has been edited by butthead: Apr 17 2012, 10:42 PM
haha thx for taking time sharing the vids! yea u r kinda right his attack was inhuman. But the one where he battled schleck looks he is human enough.. damn those climbers' physique..looks very lean and springy..
btw does lance use any deep section wheels apart from TT? couldn't find any on youtube..
*found it..i guess it was bontrager
This post has been edited by mrjgx: Apr 17 2012, 11:29 PM
i read somewhere and apply it to myself...my usual cadence is 80rpm and above..before this I don't have meter with cadence sensor but turns out when I use it, my cadence is always around 80rpm without i realize it
what butthead said is true, I have a friend who ride with low gear and using high speed cadence most of the time while I already coasting with a higher gear..different people with different style I guess..
Your cadence is actually something that you can train yourself on. When I first started cycling back in September last year, I had the habit of using a relatively high gear on a low cadence. When I first got my bike computer with the cadence sensor around November, I made sure to maintain my cadence at 80 or so. Slowly worked my way up by increments of 5, till I'm able to maintain a cadence of 110-115 over rides of 100km and above. I find that with the lower gear and higher cadence, its easier for me to last the longer distance rides.
Personally I think that the target to aim for is around 90-95. Then the choice of whether to go higher than that or not depends from rider to rider.
Your cadence is actually something that you can train yourself on. When I first started cycling back in September last year, I had the habit of using a relatively high gear on a low cadence. When I first got my bike computer with the cadence sensor around November, I made sure to maintain my cadence at 80 or so. Slowly worked my way up by increments of 5, till I'm able to maintain a cadence of 110-115 over rides of 100km and above. I find that with the lower gear and higher cadence, its easier for me to last the longer distance rides.
Personally I think that the target to aim for is around 90-95. Then the choice of whether to go higher than that or not depends from rider to rider.
thanks bro..i haven't work on improving my cadence yet..so far only maintain at 80rpm while watching my HR to stay in the correct zones during interval on my trainer..my 1st long distance ride I got a cramped on the muscle just above the knee cap...due to cycling with big gear after taking a rest..might be acid lactic built up..higher cadence at smaller gear will prevent that..i learnt my lesson
QUOTE(butthead @ Apr 18 2012, 12:38 AM)
on non mountainous days.. he uses aerolus 5.0...race xxx lite for the road heading up...
I called treknology or whatever the name of the shop..they said aeolus 5 was around rm9k..i was like..whattt...are they kidding me? the price is 1400usd..should be around RM5k...can someone confirm this? maybe I heard wrongly..aura 5 was quite cheap but they don't bring them in..
i think I have called most of bike shops in KL and selangor asking for what wheelsets brand they carry in their shop..and I can conclude that the choice of wheels we have in malaysia is way limited I even called lerun industries asking why I couldn't find any dura ace carbon clinchers and they told me if I want specific model..just contact them and they will arange me to pick up at rodalink...those dura ace are a common sight at pro peloton, made in malaysia..but not for malaysian market..weird huh? the reason the guy told me is that the wheels are heavy and expensive...
the older 7800 DA wheels are really kinda heavy and at that price without the capability of aftermarket ceramic bearings made a lot of people stay off it... so, partly it was true of what the lerun rep said...
the aeolus 5 might not cost RM5k over here although a direct conversion is in the range... the Race Lite was sold for RM2.6k new and you have the Race X Lite and Race XXX Lite to go 2 levels up... i guess maybe around RM6 or RM7k.. RM9k is too overly marked up i think...
the fulcrum aero wheel line? don't think they are cheap.. but is another consideration...
we don't have a vast amount of wheels to choose from if budget limits us... but if budget is no constraints, there are a lot of fancy ones like lightweight, corima, HEDs, FFWD and other fancy brands...
now you can start blaming the rich bastards for causing the biking biz to be that expensive
Apr 17 2012, 09:56 AM
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damn those climbers' physique..looks very lean and springy..
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