11-12-13-14-15-16-17-19-21-23
11,12,13,14,15,17,19,22,25,28

a 17 and a 21 which get gapped on the 28. wouldn't it be nice to have more options versus having gears you won't be using...but i don't know what i'm up against, that's why i'm gonne preview the course first.

When they come out with a 12-speed cassette, this will all be settled.

I might as well bring up water/hydration.

I plan to ride with two bottles on the bike, and one in my jersey. One bottle will be my "nutrition bottle" of thickly mixed Perpetuem with extra Endurolytes powder added (I've been experimenting with this), and the other two will be pure water.

Unless, that is, we have someone at the feed zones ... will we?

@ Aly. From what little I've garnered you want smaller gears, you'll ride them and spin more. Larger gears you're going to want to crush more, which will increase your chances of cramps over the 2-3hrs on the saddle.

ALSO, some of the final dirt sections will be 14%, you will not be wanting/able to get out of your seat in case you lose traction, so those seated efforts are going to hamburger your hammies. Channel the Cobo.

That was my plan as well...two on the bike and one in the jersey assuming we wouldn't have someone in the zone. Plus may bring some Cliff chews. I've been getting bad leg cramps at the end of recent races (Grant's Tomb and last Saturday PP) and want to make sure I've got enough hydration and electrolytes for this race. I like the sound of that Perptuem and Endurolytes cocktail. I started using Secret Drink Mix recently which is pretty good.

I welcome any other suggestions/advice to prevent or eradicate leg cramps.

I wanna crush! It's just that I've been using regular cranks until recently so I'm not used to spinning a 34...
but yea i hear ya, id rather have that cushion than to have my legs screaming and nowhere to go.

@ Whitey. What's the thinking with the straight water? Why wouldn't you want to ingest as much Hammer Slush as possible?

Has anyone stuck religiously to a race day Hammer regime? Like, what the hell is this stuff? 8% improvement over 40km!?
http://www.hammernutrition.com/products/race-day-boost.rdb.html?utm_source=knowledge-ads&utm_medium=ads&utm_campaign=knowledge-RDB

My nutrition bottle is a six scooper of Perpetuem, good for three hours. Very thick. It's nice to have one nutrition bottle because you can keep track of where you are. So if you're halfway through a ride, you should be a bit more than halfway through your bottle. The other bottles are purely for hydration.

Last year around this time, I was a lab rat for a cycling/muscle/fatigue study and I had a conversation with the researcher/nutritionist about on the bike eating and drinking. The take-away was that you should drink as much carbohydrate beverage, as opposed to straight water, as possible. However, the reality of bike racing is that our stomachs cannot always tolerate drink mix only depending on conditions.

Also, consider if you are eating gels, chews and/or bars, plain water is going to help get that stuff into your blood stream quicker.

I'll be drinking plain water and eating bacon-wrapped Clif bars. -Norm

Ros, JP etc,
this is GREAT! what time JP 6, 7, 7:15pm?
my pref would be 6pm.
-harry

Pemmican, Norm, Pemmican

It would be good if you guys can kick it off sometime on/before 6:30pm tomorrow, if possible?

Is it good if we shoot to have people there by 6:20 and kickoff by 6:30?

10 april 2012

Battenkillc2012 , 62m/100km, 4,000ft climbing, 16mi dirt roads.
cat5 45+, pink/50riders, 1:20pm start.
sole Kissena in 45+ field w/trusty 'elin.' - goal top10/win.

gear plan
Wheels&Frame:
- 51cm Felt FC 'elin' &me.

- front 52/38T, rear 11-28T, crank 172.5mm.

- carbon 33mm wheel rims(not Zipp) 1150grams.

- cork break pads.

- Continental 23mm Competitions tubular(w/o sealant).

- carry in jersey (1)Vittoria Pit Stop, &mini-pump, small multi-tool.

- cards&cash (leave phone@start finish).

Nutrition:
- (3)bottles: (2)@24oz/.71L +(1)@20oz/.59L = 68oz/2.01L; bottle A. 20oz, nutrition sludge (4)scoops Cytomax, on bike; bottle B. 24oz, water, on bike; bottle C. 24oz waterCytomax mix(2)scoops.

- (2)halves of bananas, (2)jels, (1)powerBar, (1)4oz hammer espresso caffeine slurry, (1)cliff shot block pack margarita(high sodium).

- Cateye-V3, cadence/HR/Speed/distance.

- Neutral Wheel Support - 'marked' alum wheel set.

ALL Knowing KCC's please comment:
A. gearing; good ratio or need front 50/34T?
B. 33mm vs 404zipps; is there any areo advantage to 404's?
C. extra wheels?
D. will there be neutral water &feed zones?

Looks like this will be quite a challenge!
thanks for input...
-harry;>

Posted By: harry bolick- (3)bottles: (2)@24oz/.71L +(1)@20oz/.59L = 68oz/2.01L; bottle A. 20oz, nutrition sludge (4)scoops Cytomax, on bike; bottle B. 24oz, water, on bike; bottle C. 24oz waterCytomax mix(2)scoops.

- (2)halves of bananas, (2)jels, (1)powerBar, (1)4oz hammer espresso caffeine slurry, (1)cliff shot block pack margarita(high sodium).

I think for bottle C you should mix Cytomax 1.2 scoops+, 2.2 oz hammer esspresso gel, and 23 oz distilled water.

Seriously though, make sure you are eating and drinking something every 30 minutes. Nibbles, sips. Cramp-master Bonk Town will sneak up on you like a thug in city.

MB,
i will drink every 15 min, and eat/nibble every 30min, the bananas help settle my stomach from jels&exotic drinks, not sure about -
"bottle A. 20oz, nutrition sludge (4)scoops Cytomax, on bike;" i usually go with (2)bottles of Cytomax mix(2) scoops &(1)with plain water.
thanks,
-h

Aly,
Keep it short and intense.

Keep in mind race day is not the time to experiment with "new" nutrition/gear ...or socks.

Cobo with the tall black socks....for shame.

Wassamater with Tall Black Socks?

Relative to the guys on the lower steps you're still killin' it.

Milk Crate Glory

Black socks = nono. Stick to white. Tall is ok now though (within UCI limits of course). Black only in winter or for cx.

Year prior was too cold for socks... but the camel toe was epic

Podium!

you'd think for $100 entry fees, Dieter could afford an actual podium.

yeah, or a photographer at the finish line...

His kids need the iPhone 5 the day it comes out. Give a promoter a break!

posted on ppk weekday training ;


@ Jules Roazen
10 hours ago

quote
"Battenkillaz; this is NOT the week to be hammering 2x20 anything IMHO

I did 3x20 second sprints and a 5 minute tempo

Nothing tomorrow, some openers thursday/friday

Racing well requires the discipline to train hard and rest hard when it matters... or so I've been told.
Nobody is getting any fitter between now and saturday, unless you know Boonen's doctor... "


...thanks Jules&EricR
will take it easy this week& 'Taper' for race day this week...saturday @Battenkill.
-h