HAWT

Umm. SRAM cranks? Wtf?

I'm broke! And just trying to make it rideable for a friend. If anyone comes along with affordable campy gear, I'll happily listen.

@Owens — I'd donate a Super Record derailleur, the bushings need some love, but works. You might already know, but it might be worth putting that frame in a jig to see if it's all true before you build it up.

WilliamDC said:

robocop's bike

"Dead or alive punk, you're drafting off me..."

That's great and all but....shoe covers have proven to save more time in a TT than a TT frame....shoe covers

"These numbers are calculated for a rider over 40kms at a time of 48minutes"

OW.  that hurts to look at.

Perfect for a "dentist's bike."

How 'bout "brake chatter." Somebody stop me.

Here comes Da BOOOM !   (Lars Boom)  I will always have a soft spot for Bianchi's

Couple of things...

Thom Parsons of Dirtwire.tv is crushing the coverage game at CX Nats.

Also it turns out that all I had to say to Sarah was that 2015 Nats was in Austin, and she's like "Austin!? Let's go!" It be awesome if we could get more than 1/2 of our cross kids to NOT retire after Supercross next year and represent in big Tex.

(And anymore whining about CX's "long season" and I'll remind you that maybe it wouldn't feel so long if you didn't insist on racing on the road in the snow/ice on the roads of Prospect Park in March.) 

Great set of photos here

@Jules- Nice. I particularly like that Quebec photo.  [#3]

Sweet electric assist bike

Gwynna Smith said:

http://animalnewyork.com/2013/citi-bike-bmx/

I need to learn how to do this. And by "need", I mean NEED.

Focus, Gwynna, focus...

Aaron,
Sure. Why not start now?

I figure there are two ways to look forward. One is that you take a rest week before your first race. The other is a rest week before Grant's Tomb--I assume you want to do well at GT. Of the two approaches, I'm more of the mind to do the former, aka rest week before the season starts. GT isn't that hard of a race and there are plenty of goals later in the year.

On the plus side for this week is the fact that it's so cold, riding longer outside isn't the easiest. Having short, structured trainer workouts could give you focus as well as a bump in fitness.

Before offering any advice, I should know what kinds of efforts you've done so far besides long and steady. Any tempo, any threshold, VO2, Sprints? Do you think you'll want to do them inside or outside?

The typical advice is to build up the intensity. So, if you've had little focused intervals, tempo would be a good start. BUt then, getting in two intervals sessions per week is a good idea, and these should be different. For example, one day focus on tempo and sprints. The other day, focus on threshold or VO2. It might be a good idea to plan to do these inside, as that way you'll be prepared to ride no matter the weather, and you still have five outdoor days a week.

A tempo day might look like 2x10-15 minutes at tempo with a 5-10 minute break in between. The break is as easy as you want. Then another 5m break at the end, followed by 5-10 sprints. do them in a low gear, starting from a low cadence--start at 60rpm, go all-out for 10s, rest for 2m, repeat.

A threshold day might look like 10m warmup, then 5m threshold, 1m rest. Have a goal of eight, but start off with six the first week, then seven, then eight. The rest period is as easy as you want.

There's a debate about whether to stack these Tuesday/Wednesday or separate for tuesday/thursday. I've come to like the Tu/W plan, though there are reasons to move it around--work, sickness, adjust for your coming weekend schedule and so on.

This should be a start. If you have questions, comments, suggestions, have other ideas, feel free to shoot them back at me.

And if you want to write directly, I'm mugwump@panix.com


JP

I have no idea where this training advice came from and why it landed in the pics/vid thread, but I like it!

Added to my cheat sheet in the other thread:
http://kissenacycling.vanillaforums.com/discussion/comment/54452/#Comment_54452

Thanks.  I don't know how it ended up here, either.  Aaron wrote me, I responded.  I thought it went to him.

Sooo spinny... dizzy http://youtu.be/eXIkj0-4LSA

This one combines two of my favorite things...bikes and dogs.

http://copakeauction.auctionflex.com/showlot.ap?co=9768&weid=40505&weiid=14361085&archive=n&lso=lotnumasc&pagenum=6&lang=En

I want that for Battenkill.