Funny thing is, to shorten the hydraulic brake cables, I need these parts called olives and banjos. Ha ha ha!!
Wednesday, February 25, 2009
I got tires now!
Tubeless.
Funny thing is, to shorten the hydraulic brake cables, I need these parts called olives and banjos. Ha ha ha!!
Funny thing is, to shorten the hydraulic brake cables, I need these parts called olives and banjos. Ha ha ha!!
Tuesday, February 17, 2009
Stop riding your bike so much!
Just got home from a very cool lecture on Bone Health in Cyclists.
Bottom line: Cycling does absolutely NOTHING to build bone mineral density (BMD). NOTHING. The studies show that if all you do is ride your bike your BMD decreases just like a sedentary person (that's couch potato for you Kroske).
Cycling is a poor bone building stimulus.
2/3 of masters cyclists studied had osteopenia or osteoporosis at spine and hips. TWO THIRDS!!!
Your bone mass peaks at about age 30-35. You never have more than that. Everyone has different amounts depending on their activities up to that point. (Which is very important to think about for coaching junior riders!) After 35, BMD decreases for everyone as a natural part of aging. So all we can do is slow the rate of decrease. How?
Building bone requires:
INTERNAL STRAIN
of High Magnitude (muscular force), High Rate (muscular contraction) and Irregular Distribution
or
EXTERNAL STRAIN
most importantly, GROUND REACTION FORCES like jumping, landing, running. (Shewee!)
Even if you do strength training in the off season, you need to keep it up ALL YEAR. Studies show that competitive cyclists BMD decreased during the racing season and never recovered during the off season. Sequential years of competitive cycling result in progressive bone loss.
DO STRENGTH TRAINING ALL YEAR LONG!! And don't forget about CALCIUM.
No, you'll never look like this.
I'm taking my own advice.
BTW:
BMD in Mountain bikers is greater than in Roadies.
Bottom line: Cycling does absolutely NOTHING to build bone mineral density (BMD). NOTHING. The studies show that if all you do is ride your bike your BMD decreases just like a sedentary person (that's couch potato for you Kroske).
Cycling is a poor bone building stimulus.
2/3 of masters cyclists studied had osteopenia or osteoporosis at spine and hips. TWO THIRDS!!!
Your bone mass peaks at about age 30-35. You never have more than that. Everyone has different amounts depending on their activities up to that point. (Which is very important to think about for coaching junior riders!) After 35, BMD decreases for everyone as a natural part of aging. So all we can do is slow the rate of decrease. How?Building bone requires:
INTERNAL STRAIN
of High Magnitude (muscular force), High Rate (muscular contraction) and Irregular Distribution
or
EXTERNAL STRAIN
most importantly, GROUND REACTION FORCES like jumping, landing, running. (Shewee!)
Even if you do strength training in the off season, you need to keep it up ALL YEAR. Studies show that competitive cyclists BMD decreased during the racing season and never recovered during the off season. Sequential years of competitive cycling result in progressive bone loss.
DO STRENGTH TRAINING ALL YEAR LONG!! And don't forget about CALCIUM.
No, you'll never look like this.
I'm taking my own advice.
BTW:
BMD in Mountain bikers is greater than in Roadies.
Monday, February 16, 2009
Friday, February 13, 2009
Thursday, February 12, 2009
My run today
I did an "out and back". No wonder it took me longer on the way back.
I like mapmyrun.com. Took me a while to figure this out, but how cool is it that the 5% grade is green on the downhill and red on the uphill. Cool.
I like mapmyrun.com. Took me a while to figure this out, but how cool is it that the 5% grade is green on the downhill and red on the uphill. Cool.
Saturday, February 7, 2009
Please Help a good friend get a dream job in Australia
Some of you may have heard about the dream job contest to run an island in Australia. Yes, running an Island. Living there. Exploring. Reporting. Cleaning the pool, and more. This is NOT a joke. A very good friend of mine has had his application accepted. Rich owns Divers Incorporated in Ann Arbor (http://www.diversinc.com/), has been a SCUBA instructor for a thousand years, is a super family man and all around fantastic guy. He is one of the finest individuals I know. He could use your help though.
"The Selection Panel from Tourism Queensland will review all applications and announce the 50 short-listed candidates on March 2, 2009. Eleven candidates will then proceed to the interview stage, including one Wild Card based on popular votes."
If you can, please view his 1 minute video,(link below) and give him a 5 star rating.
http://www.islandreefjob.com/#/applicants/watch/EDw7NRCySwM
By the way, you can vote (5 stars!) for this video on every computer you use. Of course that would NOT be unethical, it would just be a way of showing super duper support!!
Please, pass this on if you can.
Thank you. I love this guy and he really is perfect for this job.
Kelly
"The Selection Panel from Tourism Queensland will review all applications and announce the 50 short-listed candidates on March 2, 2009. Eleven candidates will then proceed to the interview stage, including one Wild Card based on popular votes."
If you can, please view his 1 minute video,(link below) and give him a 5 star rating.
http://www.islandreefjob.c
By the way, you can vote (5 stars!) for this video on every computer you use. Of course that would NOT be unethical, it would just be a way of showing super duper support!!
Please, pass this on if you can.
Thank you. I love this guy and he really is perfect for this job.
Kelly
Friday, February 6, 2009
YAAAAAAAAAAAAAAYYYYYYYYYYYYYY!!!!!!!!!
Looky looky!!
Notice the pink Chris King headset. Yes, it's a hand-me-down. Most of the parts on the bike are hand-me-downs. I don't mind.
Notice the 140 mm rear rotor and 160 mm front rotor.
It's coming along nicely!!
I need the steer tube cut down, derailleur cables, a bracket for the rear brake, and tires and then I can ROLL!!
Notice the pink Chris King headset. Yes, it's a hand-me-down. Most of the parts on the bike are hand-me-downs. I don't mind.
Notice the 140 mm rear rotor and 160 mm front rotor.
It's coming along nicely!!I need the steer tube cut down, derailleur cables, a bracket for the rear brake, and tires and then I can ROLL!!
Tuesday, February 3, 2009
More parts!!!
I love them trickling in a little bit each day.
I got a new one of these...(11-34)
And one of these...(140 mm)
But my favorite part of the rotor...
All I need now is a front rotor and tires.
I got a new one of these...(11-34)
And one of these...(140 mm)
But my favorite part of the rotor...
All I need now is a front rotor and tires.
Monday, February 2, 2009
I got stop parts!! Yay!!
I have no idea what all these words and numbers mean, but they look cool.
Now I just need some rotors.
Sunday, February 1, 2009
A total cycling day.
The day started with watching Cyclocross World Championships (the video on demand is still there if you want to watch it on universalsports.com)
Katie Compton took the bronze. She had a super lead for most of the race, but couldn't hold it. It was still her best season ever. Of course we watched the men's race too but who really cares about them.
The temperatures were finally cooperative enough to ride outside. It was glorious!! 37 degrees and sunny when we started out. Yes Lisa I put on sunscreen.
That trail was so full of slushy snow, it took us about 45 minutes to go 5 miles.....then we gave up and hit the pavement. It was fun for a while working on 'cross technique, but then it was just plain tiring.
After 3 hours with very strong winds, we were both pretty bushed.
Of course we let the bikes drip dry in the hallway.
Salt. Gross. Better wash the bike too.
Katie Compton took the bronze. She had a super lead for most of the race, but couldn't hold it. It was still her best season ever. Of course we watched the men's race too but who really cares about them.
The temperatures were finally cooperative enough to ride outside. It was glorious!! 37 degrees and sunny when we started out. Yes Lisa I put on sunscreen.That trail was so full of slushy snow, it took us about 45 minutes to go 5 miles.....then we gave up and hit the pavement. It was fun for a while working on 'cross technique, but then it was just plain tiring.
After 3 hours with very strong winds, we were both pretty bushed.
Of course we let the bikes drip dry in the hallway.
Salt. Gross. Better wash the bike too.
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