[guga31bb]

Pretty standard stuff for my commuter (empty holder is for a light):

[IMG]https://lh5.googleusercontent.com/FHFRokEENgkniUHo-3UxcZHSV8Yb5CW9uq6mYEHlgnRa=w1402-h929-no[/IMG]

[guga31bb]

Custis was actually really fun on my cx bike. Enough snow to look pretty but no ice to cause falling. We’ll see about tonight…

[guga31bb]

For some reason I can’t edit the post — here’s the correct link to wheel spinning https://www.youtube.com/watch?v=NIEF42qvzgc

[guga31bb]

This might look familiar…

[guga31bb]

@jrenaut 77930 wrote:

Man. 51 straight days, 502 miles. By comparison, on this date in 2013 I had 289 miles.

I’ve definitely ridden a lot more this year, too:

[guga31bb]

That’s pretty…

[guga31bb]

@hozn 77650 wrote:

This is true. I just wouldn’t want to do that at rush hour — though it is probably not as bad as I fear.

It’s not that bad once you get past directly in front of the Georgetown campus — for some reason MacArthur is never very busy except near those turnoffs to 495. The only thing I really don’t like doing during rush hour is going up that super steep part of N Glebe right after crossing Chain Bridge that has no shoulder and a bunch of cars who don’t want to wait behind someone biking up a hill at 5mph.

[guga31bb]

This comment from the article sums up my feelings pretty well:

If you wanna wear a lid and think it makes you feel safer, fine wear one. If you dont, then don’t. Personal choice.

The problem is the people arguing that helmets are the magic bullet to cycling safety, which they are not.

[guga31bb]

It’s in VA, but Bikenetic is (IMO) by far the best bike shop in the area. Free lifetime tuneups (the only shop in the area I’ve found that offers this), extremely nice people, isn’t super busy like some other places (especially the Georgetown ones). Disadvantage is their somewhat limited choice in manufacturers, but maybe they’d order something for you if you asked?

[guga31bb]

202 on 1/2 (forgot to post) to 206 today — can there be a prize for largest weight gain?

[guga31bb]

Just my pride, thanks. Also learned the hard way to make sure cleat screws are really tightened down after adjusting them…

[guga31bb]

You: the cleat screw that has abandoned me for greener pleasures
Me: Unable to clip out in Georgetown when I found out the hard way something was missing from my cycling shoes

This was really embarassing

[guga31bb]

@Tim Kelley 77007 wrote:

If you’ve just finished a big ride, you need to put the calories back in that you spent! Otherwise, you’re going to feel sluggish all day. It’s easy to spend several thousand calories on a long ride (especially for us bigger people).

Oh, completely agree. I just don’t want people to be panicking if their post-ride meal is 45 minutes after riding rather than 30 minutes or something. The minutiae are just not that important relative to the big picture (total food intake).

@Tim Kelley 77007 wrote:

From the weight lifting perspective, muscle hypertrophy is much easier on a bulking cycle than on a cut.

Yes, but as long as you’re at a net caloric surplus (“bulk”), the meal timing part (when exactly in the day you eat) doesn’t really matter.

[guga31bb]

@Dirt 76975 wrote:

1) Nutrition. When you get off the bike, you have a 30 minute window to get fuel back in your muscles in a way that they’ll really recover for tomorrow’s ride. Get plenty of lean protein into the body in that first 30 minutes. I start with 1 or 2 glasses of chocolate milk… I drink ovaltine. I follow that up with some lean chicken or pork or a vegetarian equivalent. The 30 minute time limit is important.

At least in the context of weight lifting (my background), this 30-minute window is a myth. Is there evidence it’s different for endurance activity? I’m skeptical.

Total protein intake is crucial to athletic performance. This means you can’t rely on a post-workout drink and the mythical anabolic window to deliver most of the protein you eat each day […] Post-workout nutrition is just a part of the solution, not the full solution. [SOURCE]

However, despite the common recommendation to consume protein as soon as possible post-exercise, evidence-based support for this practice is currently lacking. [SOURCE]

The body doesn’t magically stop muscle protein synthesis 30 minutes post workout. Muscles are still sensitive to protein intake up to 24 hours after training. http://www.ncbi.nlm.nih.gov/pubmed/21289204 [SOURCE]

[guga31bb]

@dasgeh 76029 wrote:

Adding on to this…

Getting down to the TR parking lot was fine EXCEPT the hill before the bridge and the bridge itself had some pretty horrible hidden icy ruts (I just walked down the hill because I couldn’t see a good line).

I posted this in another thread but here’s me attempting to ride over that bridge last night: https://www.youtube.com/watch?v=fsJWhzNS1Go

I think you had the right idea by walking

[Author]

Posts