The Bicycling Thread

[955i]

I road about 36 miles today on the gravel bike. Slowly getting ready for the Mid-South 100 gravel race ("ride" for me!). If the weather is decent, I should be ready enough for it. I've got about 450 miles under my belt since Jan. 1. The race is March 11th. About 2500 entries I believe. I was DFL the second year of this ride!

[cabnfvr]

You know what they call the lowest scoring graduate from med school? .................................................. ..................... Doctor.
Congrats on your finish sir. DFL beats DNF every day!

[wildbears]

I was doing about 150 a week most of last year. Way too much for me. This year the limit for Feb and March is 3, 1 hour rides per week while gradually increasing speed and hill work. I'll start fast, long rides 1x/wk in April keeping two short, recovery rides/wk.

We're doing some major remodeling on the home and that sucks a lot of time and energy from my riding and kayaking time. Hope to have some major progress by April, mainly decks and siding.

[955i]

cabnfvr, at the time, I didn't even know what DFL was. I was most surprised when I got a prize for it. I was innocent as the driven snow as I helped a competitor cross the line in front of me. He was a younger guy and a much better rider than I. I had ridden in with him the last 20 miles because he was having mechanicals and a slow flat. It didn't seem right to race across the line in front of him just because I could. So, I insisted he go first. Then all kinds of cheering and beer pouring took place at the finish line as they celebrated the last person coming across the line just at dark-fall.

[955i]

Wildbears, 150 miles per week is massive mileage (for amateur riders that aren't "mental"). But, maybe you ARE?

[wildbears]

Way too much at my age and really hurt my performance. I got slower as the year progressed.

Aiming for quality over quantity this year.

I am impressed with your mileage year to date. I'll ride down to the 30's but not for long. And when it's cold, starting early as the day is warming works better for me.

[955i]

We've had some bitterly cold days, but some very rideable days in the 40's and today we hit 65.

[wildbears]

How to Make All of Your Bikes Fit Similarly

Geometry changes a lot from bike to bike, but a fit should always suit the rider. Gerow goes over a few fitting tips to help all the bikes in your stable feel comfortable and consistent.

https://www.singletracks.com/mtb-gea...fit-similarly/

[wildbears]

Nominal VS Actual Tire Sizing

It appears to me that Nominal Tire Size is based on mounting the tire onto a specific rim size. That rim size may vary from make to make and perhaps even between models of a particular brand/make.

As noted previously, see quotes below, the Specialized Armadillo's dimensions vary across a range when mounting to 13 mm or to 19.5 mm rims. These tires are nominally 28C but range from smaller to larger than 28C depending on the internal width of the rim. The wider rims result in larger actual dimensions. (27 x 24 mm and 29 x 26 mm, width x height, on 13.0 and 19.5 mm rims respectively.)

So Specialized 28C tires are 28C on rims that are somewhere between 13.0 and 19.5.

And a recent article on tire comparison lists Continental 28c tires as 28.5mm wide on 17mm rims suggesting that the rim size Continental uses for mounted tire sizing is 16mm internal width.

#136

Nominal versus Actual tire sizes....

The nominal size is what is printed on the side wall whereas the actual size is what the tire measures when mounted and inflated on a given rim width.

There is frequently a difference in these and this varies by brand.

For example the Specialized Armadillo tires are significantly larger than the Bontrager R2's. The 28c versions of these on 19.5 mm rims at 50 psi measure 29 x 26 mm and 26 x 24 mm respectively for widths and heights..

An important facet of this is with bike frames limited to 28c tires due to clearance restraints. It may be that the Specialized versions will still fit while providing more air volume and ride comfort.

Also note that this may affect rolling resistance measurements for a given nominal tire size. For example, Specialized may claim better rolling resistance for its 28c tire than the Bontrager 28c, but it's comparing apples and oranges.

#136.1
When laid out flat, the Armadillo's are 73 mm wide and the R2's, 69 mm wide.

#136.2
When the Armadillos are mounted on my 13 mm IW Campy rims (vintage) they are comparable in size to the R2's on the 19.5 mm IW Bontrager rims. So the wider rims increase overall tire dimensions for a given tire size.

[wildbears]

6 HIIT Mistakes

1. Insufficient warm up (results in less intensity during initial intervals).
2. Insufficient effort during high intensity.
3. Lack of focus during high intensity (results in less effort).
4. HIIT too often or too much (not allowing recovery; no more than 3x/wk; maximum of 10-20 minutes at high intensity per workout).
5. HIIT sessions that are too long (results in less effort per high intensity interval due to anticipation of many more intervals).
6. Acute and chronic dehydration from sweating.

[955i]

#7. Doing it in the first place! LOL

[wildbears]

SIT=Sprint Interval Training (100% effort during intervals).
HIIT=High-Intensity Interval Training (80% effort during intervals).
MICT=Moderate-Intensity Continuous Training (40% continuous effort).

Studies claim that SIT gets better fitness results in less time and still burns more fat. (Burn 40% More Fat Than HIIT in 60% Less Time: https://runrepeat.com/sprint-interval-training) They also suggest that MICT results in the least results for time expended.

Below is a 20 minute session from GCN/YouTube. The high intensity is just two sets of five, 30-second-100%-effort reps. Each of these is preceded by a 30 second "recovery" interval at 10% effort.

Between the two sets is a 4 minute "rest" interval at 30% effort.

Additionally, there is an initial 3 minute warm up at 40% effort and a 3 minute final cool down interval at 10% effort. Cool down is important as it lessens muscle stiffness later.


https://www.youtube.com/watch?v=wBurKQX7h4Q&t=15s

WARNING: If you are new to cycling or have been off the bike during the winter, early season efforts should be tempered. For example, avoid steep hill climbs until joint and muscle conditioning are ready. The same holds for interval training. Take it easy at first.

NOTES: The graph is for comparison purposes. The lengths of the exercise and recovery intervals can be constant or vary greatly even within a given session. In fact varying training session makeup can help keep boredom at bay. Also note that there is variable nomenclature for interval training (HIIT; Super HIIT; Sprint Interval Training; High Intensity Sprint Interval Training; ETC.)

[wildbears]

https://sports.yahoo.com/research-co...fu1WBX1oO9WsB2

[wildbears]

How to get the most from a polarized training approach - and avoid the common pitfalls: https://www.cyclingweekly.com/fitnes...-cycling-gains

[wildbears]

Wide Rims And Narrow Tires

Wider rims with narrow tires leave the sides of the rims more exposed to damage from road debris/cracked rocks.

The light bulb shape of tires mounted on narrower rims provides a "bumper" for the rims due to the tires sticking out wider than the rims.

The same tire size on wider rims results in a "U-shaped" tire profile with the tire sidewalls even with the sides of the rims.

[cabnfvr]

Jeeps uses 7" x 17" wheels on 285/70/17 tires. The 7" rim is considered narrow for that size tire but it provides a poor man's bead lock effect. The narrow rim keeps the tire seated on the bead in extreme conditions. The same (I love physics) would apply to a bicycle rim, especially on a mountain bike.

[wildbears]

Having just moved a 28C tire from a 13mm rim to a 19.5, that is definitely true for bicycle wheels. Very hard to get off of the 13mm rim and easy to put on the 19.5.

[wildbears]

The bulging sidewalls also protect the Jeep wheel rims from rocks when off road.

[wildbears]

Sram study of rolling resistance vs tire pressure: https://www.sram.com/globalassets/pu...explained2.pdf



Also see the GCN video: https://youtu.be/6rMnNI2RCgw

[wildbears]

Top 5 Emergency Bike Hacks | Emergency Bike Repair: https://youtu.be/QY__O67f86A

[wildbears]

https://www.bicyclelaw.com/bicycle-s...t-should-know/

[wildbears]

Have started riding outside again now that the weather is warmer. Lots of spring-peepers (chorus frogs) along the local bike trails.

[wildbears]

What's up with bike frame designs these days?

[955i]

Wildbears, how manufactures these bikes? Are they just design efforts, or are they prototypes.

[wildbears]

The first pic is of a Specialize prototype that is going into production. The second is an e-bike now on the market. A lot of the e-bikes manufacturers are experimenting with new and unique frame designs. Note the built in seat suspension.

[955i]

Wildbears, as riders of all things two-wheeled, I guess we should embrace e-bikes a little more graciously. They certainly have their place.

[wildbears]

Vintage speed record bike recently found....'

[955i]

I might be old, but I ain't dead yet! I did this race on March 11th. Broken derailuer cable at mile 80. Pushed, gently pedaled, and coasted my way up hill and down till mile 88, where the SRAM guys had a neutral support station. They fixed me up in about 35 minutes. I rode on in with no problems and with a nice young woman as a riding companion. Good day out on the bike.

https://www.youtube.com/watch?v=0SaP6_7YqP0

[wildbears]

Incredible race!

Anyone "bunny" hop the train hazard? 8^)

[955i]

Train was too big for me to bunny hop. But there were plenty of other places to challenge your bike handling skills. I waited at the water crossing about 15 minutes in the big crowd. No one rode through while I was there. The leaders HAD ridden through, so it was doable. The problem is that there is a deep drop-off if you get off the shallower bits. It was at like mile-12 and most of us didn't feel like being wet for the next 88 miles. It was 40'ish in the morning.

[955i]

Like many others, I fell going through the ruts uphill on one of the "B-Roads." Cleverly, I was going about 4-mph and picked a soft spot to fall, even though I couldn't get clipped out. LOL