Tell us about your new improved government regulations compliant cycle part II

shaka

Late getting up , thought one of the club spins were passing my door so thought I'd join them . Got it wrong they were coming home past my place so by time I'd figured this out I'd spent 45 mins talking to my neighbour about clock-making (yes really), I eventually got out for a handy 50 km ...

sy_flembeck

Plastik wrote: »

All ireland county winning cycling whaty now?

Some of us have paid good money not to be living in Dublin, thanks.

In fact it would be better if Wicklow was extended about 7/8km northwards to take account of the rest of the mountains. Would make more sense to have them all part of the one national park.

Indeed. We'll take the stretch from Ferndale Road in Rathmichael to Glencullen. Thanks

JMcL

D13exile wrote: »

Anyways, out I go for a short 30kms as I'm on a new diet that involves eating just one meal a day (its for health reasons as while I'm not carrying any obvious excess weight, an ultrasound scan showed that I've a fatty liver and pancreas and I need to eliminate this "unseen" fat to avoid health problems in the future). ... Was going well until about the 20km point when I hit the wall/bonked and the speed fell right off. Guess I'd used up my remaining glycogen stores and my body was switching to burning fat as the doctor had said. However this feeling only lasted for a few kms and then I felt my legs come back to life and I picked up speed again.

Enduro wrote: »

FWIW I regularly do 5 hour spins in the Wicklow hills in a fasted state without any energy issues. Once you adapt to be an efficient fat-burner its no bother. Just be patient with it. It takes time to adapt (like all stress->adapt training).

As Enduro said, you will adapt over time. I never eat first thing in the morning (except coffee) so effectively all my spins are fasted. During the week this usually involves a "commute" spin of between 25-40km, and Sunday will be anything in the 60-100km/3-4+ hour range. I'm usually not tearing the door off its hinges to eat when I get home either, and during the week don't eat until around 1, so I'd say persevere and build it up gradually

Wishbone Ash

triggermortis wrote: »

I rode into work in the dark this morning, found nothing to do so rode home again....

I can't ever see that happening in my job!

(You have ridiculously early commutes - must be weird cycling to work at 3/4am.)

Mercian Pro

Be prepared:
https://2kmfromhome.com/

Wishbone Ash

Mercian Pro wrote: »

Be prepared:
https://2kmfromhome.com/

They're speculating about a 10k radius on the radio all day.

(That 2km radius is discriminating to those of us living right on the coast. Half of my circle is in the Irish sea! )

fat bloke

Ah well. Back to laps to the viewing point for me. .

Could be worse I guess.

Mercian Pro

Just sent an email to patrick.odonovan@oir.ie Minister for OPW asking that the six perimeter gates in the Phoenix Park be closed again to facilitate safer and more enjoyable use of the Park by cyclists and walkers. Looks like I'll be back there doing circuits from Thursday for at least six weeks. At least there's no traffic lights to contend with.

D13exile

JMcL wrote: »

As Enduro said, you will adapt over time. I never eat first thing in the morning (except coffee) so effectively all my spins are fasted. During the week this usually involves a "commute" spin of between 25-40km, and Sunday will be anything in the 60-100km/3-4+ hour range. I'm usually not tearing the door off its hinges to eat when I get home either, and during the week don't eat until around 1, so I'd say persevere and build it up gradually

"When" I was actually going into the office (been working from home since March which I'm loving btw), I'd cycle in twice a week and that was 40kms each way. I'd have a banana before I left and then fruit and nuts once I got into work. Wasn't "starving" for the morning but did eat a good lunch to fuel for the evening trip home.

I'm managing the one meal a day diet no problems so far. And my cycles are going well, up to 40kms after fasting for 20 hours+ on an empty stomach without issue. I'll do as you say and slowly push the distance to adapt to cycling longer in a fasted state.

Large bottle small glass

D13exile wrote: »

"When" I was actually going into the office (been working from home since March which I'm loving btw), I'd cycle in twice a week and that was 40kms each way. I'd have a banana before I left and then fruit and nuts once I got into work. Wasn't "starving" for the morning but did eat a good lunch to fuel for the evening trip home.

I'm managing the one meal a day diet no problems so far. And my cycles are going well, up to 40kms after fasting for 20 hours+ on an empty stomach without issue. I'll do as you say and slowly push the distance to adapt to cycling longer in a fasted state.

It quite a dramatic shift to go from a diet and exercise regime that left you with a fatty liver to doing 40km rides after 22hrs fasted.

In that context 40km is great but a fit adapted athlete can do significantly more in a fasted state.

There was a guy from Dublin, who rides a lot of audax and ultra events, who was doing 200km events plus fasted at close to 30km/h moving speed. From what I saw from him a few years previous he was on potentially fatty liver diet. No idea why he made such a shift.

Pretty sure he was full on ketogenic rather than just using a small eating window.

We are conditioned to think and believe we will be without energy if we don't constantly top up.
I think if you persist you will be able to do more but the adaptations will be psychological as well as physiological.

People will often describe bonking or hitting the wall being due to low blood sugar. There are a multitude of stressor which we can confuse with low blood sugar but WILL subside or disappear if we stop and have a coke and chocolate bar. (Eg on the bike getting lost/dropped etc)

I'll put up a link to an interesting review of a research paper into the bonking hypothesis.

The only real "switch over" is when the body switch to ketone to power your brain. At all other times we constantly use sugar and fat simultaneously. The proportion varies depending on heart rate and fat adaptation.

What you are doing will allow you to use more fat when exercising and to spare sugar/glycogen for your brain and high intensity.

After 22 hrs fasted there probably would be some low levels of ketone in your system.

EDIT; Study commentary
http://wholehealthsource.blogspot.com/2016/09/do-blood-glucose-levels-affect-hunger.html?m=1

D13exile

Large bottle small glass wrote: »

It quite a dramatic shift to go from a diet and exercise regime that left you with a fatty liver to doing 40km rides after 22hrs fasted.

In that context 40km is great but a fit adapted athlete can do significantly more in a fasted state.

There was a guy from Dublin, who rides a lot of audax and ultra events, who was doing 200km events plus fasted at close to 30km/h moving speed. From what I saw from him a few years previous he was on potentially fatty liver diet. No idea why he made such a shift.

Pretty sure he was full on ketogenic rather than just using a small eating window.

We are conditioned to think and believe we will be without energy if we don't constantly top up.
I think if you persist you will be able to do more but the adaptations will be psychological as well as physiological.

People will often describe bonking or hitting the wall being due to low blood sugar. There are a multitude of stressor which we can confuse with low blood sugar but WILL subside or disappear if we stop and have a coke and chocolate bar. (Eg on the bike getting lost/dropped etc)

I'll put up a link to an interesting review of a research paper into the bonking hypothesis.

The only real "switch over" is when the body switch to ketone to power your brain. At all other times we constantly use sugar and fat simultaneously. The proportion varies depending on heart rate and fat adaptation.

What you are doing will allow you to use more fat when exercising and to spare sugar/glycogen for your brain and high intensity.

After 22 hrs fasted there probably would be some low levels of ketone in your system.

EDIT; Study commentary
http://wholehealthsource.blogspot.com/2016/09/do-blood-glucose-levels-affect-hunger.html?m=1

I've kept myself pretty fit over the years but there's a history of liver and pancreatic disease in my family, my father died from pancreatic cancer and my grandfather died from cirrhosis of the liver. I've had high cholesterol since my early 20's despite going to the gym/running 5 times a week. So getting a fatty liver was in the cards for me, which was confirmed by an ultrasound 6 months ago. However I've a good GP who believes in natural cures over just dishing out pills. So he suggested the OMAD diet which I've adapted to far easier than I thought. I plan to next try a 3 day water only fast as my GP says I've to mix things up or my body will adapt to the OMAD diet and the improvements will fall off. It'll be a while before I try doing a 100km+ ride again (lockdown or no lockdown) as I'd be worried about running out of steam miles from home. However even though I'm fasting 23 hours a day, my speed on the bike is still averaging over 30kph which I'm happy with.

Thanks for that link. I'll read it tonight when the kids go to bed.

D13exile

In advance of tonight's lockdown, I got my last decent spin on the bike just now. Clane to Timahoe, Carbury, Derrinturin, Allenwood and back to Clane. 46kms in an hour and 26 minutes, and in a fasted state since 4pm yesterday. One thing I've noticed since I started on my "one meal a day (OMAD)" diet is that when out on the bike, I don't find I get peaks and troughs when it comes to my energy levels. Prior to this, I'd start off well but then start to flag a little after 20kms when I'd have to have a banana or a gel. Then I'd pick up again only to start to flag again down the road. My doctor said I probably have become insulin resistant and so my body isn't utilising my energy stores well. Since I went on the new diet, which is low carb, medium protein and medium/high fats, my energy levels appear to remain constant. On the spin just now, it was into a 16kph headwind for the first half but I felt good. On the return leg, and with the wind now at my back, I was flying it. Kept pushing myself to see if I'd run out of steam but was still going fast as I arrived home to Clane.

And while I'm not one to resurrect old arguments (see thread on "cycling during the lockdown"), I only passed one pedestrian on my 46km spin.....and I moved out to the centre of the road to give us plenty of room in the tenth of a second it took me to pass him! Hardly much of a Covid risk for either of us. Just sayin'....:)

CramCycle

magicbastarder wrote: »

goddamn wicklow people coming into dublin, stealing our jobs. probably our women too.

I am guilty of pretty much all of these accusations, and I'd do it again. If you Dubs were able to do the job, i wouldn't have to come up there and do it for ye.

Mercian Pro wrote: »

Would you not like to be part of an All Ireland winning county for a change?

I won't go into my opinion on what is and isn't an amateur sport and what some people are willing to do to win no matter the cost. You enjoy your panel of Gym Bunnies with their no craic football. We shall stick to batin' lumps out of each other.

smacl

Out yesterday for last day before level 5. Cycled up to the GAP to meet a friend for some beginner MTB stuff, hired a bike and did half a dozen runs of the blue trails. Great craic and something I'll definitely be adding to my cycling mix once the lock down lifts. Changing from the drop bar to full suss MTB with fully dropped saddle felt very weird as did getting back on the other bike to come home. May have to figure out how to make room for the n+1 in the new year.

ED E

smacl wrote: »

Out yesterday for last day before level 5. Cycled up to the GAP to meet a friend for some beginner MTB stuff, hired a bike and did half a dozen runs of the blue trails. Great craic and something I'll definitely be adding to my cycling mix once the lock down lifts. Changing from the drop bar to full suss MTB with fully dropped saddle felt very weird as did getting back on the other bike to come home. May have to figure out how to make room for the n+1 in the new year.

Same, have been out on rental MTBs in the last few months. The wallet is running for cover.

D13exile

Out this morning for a quick 30kms in 54 mins. Quite cold and so three layers (long sleeve merino base layer, fleece lined long sleeve jersey and a gillet over them and fleece lined bib tights) on and first use of my Galabier Winter gloves. I was nice and warm without sweating buckets. Good few people out on bikes out my way this morning, all bundled up too. Guess winter is coming!

Wishbone Ash

D13exile wrote: »

...One thing I've noticed since I started on my "one meal a day (OMAD)" diet ....

I still can't get my head around this. Are you not starving all the time or constantly thinking about food?

(I get very narky when hungry and just can't focus on anything until I eat.)

smacl

Back to local loops, lucky enough to have some decent climbs and off-road in my 5k zone which will keep the turbo at bay for a few more weeks. Hopefully the mental levels of traffic around the Dublin mountains will subside too, though the car park in Cruagh was still jammers yesterday.

Seth Brundle

Managed to get 70km done within my bubble today. Found it tough going between the wind (which wasn't that bad) and, for once, the saddle.
Another 70km and I'll have reached my 2020 target of 10,000kms so I'm kinda excited.
https://www.strava.com/activities/4232678549

Slight incident with an 2011 Passat shortly into the spin as I was crossing Cope Bridge in Leixlip Confey (it's single file). He squeezed past me which caused (to use garda-speak) "a wobble".
At the T-junction on the other side, I caught up with him and asked why he passed me like that and his response was that I'd "want to keep in off the road a bit".
Being first to leave the junction, I asked a Garda at a COVID checkpoint 50m down the road to have a word with the driver about his dangerous overtake. I might yet get up off my butt and make a formal complaint.

magicbastarder

first time out since fresh lockdown, went out through finglas to the airport and back.
have mentioned before, but strava seems to not be great at judging moving time if it's a stop/starty cycle.
did one 1h3m09s according to my garmin, and strava reckons i was moving for 1h2m16s; there's no way i was stopped for under a minute, i reckon there was one set of lights where i was stopped for nearly that long. i'd have reckoned i was moving for maybe 1 hour.

CramCycle

Went off road on the road bike, was actually a bit of fun until my rear derailleur seperated itself from the bike:

https://www.youtube.com/watch?v=UP0YTznbn_Q

Don't Chute!

CramCycle wrote: »

Went off road on the road bike, was actually a bit of fun until my rear derailleur seperated itself from the bike:

https://www.youtube.com/watch?v=UP0YTznbn_Q

Would you be able to tell me where this is exactly Cram? I’m in Greystones and I don’t recognize any of it? Is it from the Killruddery side?

CramCycle

Don't Chute! wrote: »

Would you be able to tell me where this is exactly Cram? I’m in Greystones and I don’t recognize any of it? Is it from the Killruddery side?

Yep, go through Kilruddery and up Giltspur lane and follow the path to the left and simply don't turn off it, you end up just about 30m shy of the summit where I turned down at the end of the video. I was in road cleats so didn't fancy chucking the bike up on my shoulder

a148pro

That looks class, night stick that on the lockdown list

Seth Brundle

magicbastarder wrote: »

first time out since fresh lockdown, went out through finglas to the airport and back.
have mentioned before, but strava seems to not be great at judging moving time if it's a stop/starty cycle.
did one 1h3m09s according to my garmin, and strava reckons i was moving for 1h2m16s; there's no way i was stopped for under a minute, i reckon there was one set of lights where i was stopped for nearly that long. i'd have reckoned i was moving for maybe 1 hour.

I went out for a spin recently and met a neighbour at the top of Boston hill (near Lyons hill). We had approached the top via different roads but mine involved a little more climbing.
We headed off to the hills near Kilteel together and when we got home my Garmin had me on about 375m of elevation. He was using Strava on his phone and was on about 461m.
Go figure!

What width are your bars Cram? Or maybe the camera just makes them look on the narrow side?

magicbastarder

Seth Brundle wrote: »

We headed off to the hills near Kilteel together and when we got home my Garmin had me on about 375m of elevation. He was using Strava on his phone and was on about 461m.
Go figure!

my garmin (cheap one with no barometer) usually reports less than strava after it's uploaded. i'm more inclined to believe strava there as they can match the ride to actual elevation figures from maps, rather than inaccurate GPS data.

CramCycle

Deleted User wrote: »

What width are your bars Cram? Or maybe the camera just makes them look on the narrow side?

38cm outside to outside and I have the shifters angled in as its comfier for me. I find wide bars really awkward despite my size.

Plastik

CramCycle wrote: »

Yep, go through Kilruddery and up Giltspur lane and follow the path to the left and simply don't turn off it, you end up just about 30m shy of the summit where I turned down at the end of the video. I was in road cleats so didn't fancy chucking the bike up on my shoulder

You've actually a fair bit to go there before you get to the summit. That steep section in front of where you stopped just leads you to another plateau. You can get all the way to the top of that on the bike if you follow any of the fire roads around to the Belmont side and up from there. But you'll still only summit on foot.

CramCycle

CramCycle wrote: »

38cm outside to outside and I have the shifters angled in as its comfier for me. I find wide bars really awkward despite my size.

Ah if it works it works, just when I saw the video I was like those look narrow. 38's are probably what 4cm under what would come as stock on a large frame?