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Tuesday, 18 April 2017

Book Review: Pit Onthel

A few days ago, my uncle gave me this book "Pit Onthel". Its a nice little book about old bicycles call it "onthel" in Indonesia. This book contain a brief history about some old bicycle brands (like Fongers, Batavus, or Raleigh), parts, lots of bicycle and parts picture. Also, you will find a short story and history about few people who attached with onthel in their life. Made by a shinny paper and compact size, this book its nice to read on travel. The author use a simply language, so its easy to understand for people who doesn't familiar with bicycle 



Ride On!


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Saturday, 15 April 2017

It Is Ok Being Single (chainring) ?


Straight away, there’s an appealing simplicity to a single-ring set-up. For mountain biking, a single ring chainset makes a lot of sense. Changing gears is easier with just one gear shifter, there's one less thing to malfunction, mud and ground clearance is improved, weight is lowered and suspension designers are freed of the limitations of having to factor in a front derailleur when locating pivots. And any loss in gear range is compensated for by a wide-range cassette, with SRAM’s introduction of a 10-42t cassette.



However, discerning road riders will object, citing a loss of gears and too large a jump between those that are left. Indeed a common complaint by folk out on the road is that they struggle to find the “perfect gear”. Even worse, 1x set-ups can be pretty painful for the first few rides, especially if you get the gear ratios wrong. Two or three teeth on the front chainring can make a big difference — the difference between riding up the climb and having to get off and push :D

There are advantages, and also disadvantages, so the big question is really “What is right for you?” What Is The “Best” Configuration? The answer to that question is different for each person, and often for each situation. Here are the factors (then you decide).


Why A Single Front Chainring?



The single front chainring systems offer some good advantages:

1. Lighter Weight – Loose the other chainring, but also the front derailleur, the shifter and the cable. 

2. Less Complication – Without the FD, shifter, and cable, there is less to adjust, and less to go wrong.

The main thing you give up is Gearing Range. Simplicity has its virtues. It can be a liberating feeling, and for some people, range not a big deal. For some riding situations it’s not a big deal. Yet, for others, that seriously changes the fun factor and ruins the ride.

In addition, it’s not uncommon for less experienced riders to misuse their front derailleur and find themselves cross chaining. This can cause issues down the road, as cross chaining puts extra wear and tear on a chain, requiring it be replaced more often than it would otherwise need to be. Removing that front shifting variable allows the rider to focus on only the rear derailleur and eliminates any fear of cross chaining.


Why Double (Or Triple) Chainrings?



1. The biggest advantage for multiple chainrings is range — Gearing Range — meaning more span from the lowest to the highest available gear. In practical terms, it means having lower gears that allow you to climb the longer steep sections, and having higher gears so you can pedal down the fast descents.

2. Efficiency is the second big advantage. Efficiency in 2 areas — First being able to stay in your physiological operating window, and Second, the ability to avoid inefficient situations like cross chaining that chew up your watts and spit them out as worn-out parts.

3. Confidence. Knowing that when you show up for a ride or a race you will have the needed ratio range.

Disadvantages of multiple rings are the advantages of a single: First, added weight; Second, added complication; Third, (for many situations) dealing with poor performing transitions from one chainring to the next. 


How Do I Choose?

The First Question to ask: “How much do I shift the front chainrings?”

Second Question: How much do you ride in the “cross-chaining” situation from the big ring to the biggest 2 cogs?

Third Question: How often do you shift just one gear to stay in the “sweet” spot?

If the answers to questions 2 & 3 are “Never” or “Almost Never”, then you’re a great candidate for single ring’n it. – If, on the other hand, your answers are “Frequently” or something like it, then you are probably going to ride better and faster with easy access to multiple front chainrings.


Source:
https://wickwerks.com
https://qbp.com
http://road.cc


Ride On!



Psssttt...if you like motorcycle too, visit my other blog at 

Sunday, 9 April 2017

Legal Dope: Caffeine



Caffeine is one of the few legal ergogenic aids that has substantial evidence behind it. So, how do you use it to get the most out of your legs when you’re on the road/trails? What is caffeine? Caffeine is a stimulant naturally found in the leaves, nuts and seeds of plants. You’ll find it not only in tea and coffee, but also in cola and energy drinks and also increasingly in sports supplements such as gels, sports drinks and now even chewing gum.

Matthew Ganio, PhD, an exercise physiologist at the Institute for Exercise and Environmental Medicine in Dallas. "Caffeine crowds out a calming brain chemical called adenosine," he says. You become more alert, you react faster, and you don't feel like you're working as hard, all of which add up to training or competing at a higher intensity for a longer period of time and being more agile in a pack

The beauty of using caffeine for performance comes from research that shows it can be helpful for a wide range of sports from high intensity, short duration sprints all the way to endurance events. So, no matter if you’re riding or running, caffeine may be helpful. 

Don’t get too excited just yet… Whilst caffeine does offer benefits to performance, in many people the side effects can mean that caffeine isn’t the right choice. If you’ve ever accidentally had one coffee too many, you’ll probably know what these side effects are already. Common issues from too much caffeine include increased heart rate, shakiness, anxiety, sleep disturbances and gut upsets.

Ganio suggests testing what caffeine does to you during hard sessions. "If you feel jittery, anxious, or notice your heart racing, dial back the amount you take in before a ride," says Ganio. "If you can't find a caffeine level that leaves you feeling comfortable, skip it. Side effects can impair performance."


How should I use it?



It’s not just as simple as drinking an espresso shot before jumping on your bike or running. Typically, a dose of around 1-3mg caffeine per kilogram of body weight is now recommended. At this dosage studies have shown an improvement in performance of about 3% (although individual responses do vary). So, a 70kg cyclist is looking at ingesting 70-210mg of caffeine. It’s important to work out what dosage works for you and it can be a bit of a balancing act finding the dose that will give you the performance benefits, without the side effects. 

You also need to consider when to take caffeine - it may be before or during your session (or a combination of both) that helps you to perform at your best. Caffeine is absorbed quickly and reaches peak concentration within about an hour of ingestion. Traditionally, recommendations have therefore been to take 1-3mg caffeine per kilogram of body weight about 60 minutes before your race starts. If using caffeine during your race, 1-2mg per kilogram of body weight has been shown to improve performance. 

How and when you do this will depend on your tolerance and your need for it. There is no right way to take caffeine - many protocols have been tested and all seem to show similar benefits. For example studies have looked at taking multiple smaller doses versus one or two larger doses (all giving the same amount of caffeine) and all showed approximately 3% increase in performance.


Tips for using caffeine



1.Practice your plan in training first. As always, it’s best to try a range of protocols in training and see what works best for you

2.For shorter events: dose up on caffeine before your event to get the maximum effect. You may want to use caffeinated gum to do this rather than knocking back multiple espressos. 

3.For longer events like an enduro, aim to maximise your caffeine later in the race when you’re starting to get tired, helping you post good times on the final stages. Taking a caffeinated gel, gum or electrolyte tab throughout the race will be a good way to do this. 

4.If you get nervous before a race, caffeine will make this worse! If it’s a longer event, take your caffeine throughout the race when you’re a little more relaxed instead of taking a large dose just before you start


Source:
Australian Mountain Bike magazine issue 159
www.bicycling.com


Ride On!



Psssttt...if you like motorcycle too, visit my other blog at 

Monday, 3 April 2017

Simply Running Injury Prevention



It's easy to get injured; anyone can do it. Just run too much. Distance running is about training the human body to do the same thing over and over again for a very long time, and there is no way around that fact. However, we are able to control how often, how long and how hard we run. Tracking your weekly mileage is the easiest and simplest way to avoid running-related injuries. 

While there are benefits to being strong and efficient, what matters most is having a sense for how much of this particular stress your body is presently primed for based on approximately your last four weeks of training. We must slowly prepare the body to go farther, longer and faster. Patience is a runner’s best friend.

"I firmly believe that every runner has an injury threshold," says physical therapist and biomechanist Irene Davis, Ph.D., from the University of Delaware's Running Injury Clinic. "Your threshold could be at 10 miles a week, or 100, but once you exceed it, you get injured." Various studies have identified injury-thresholds at 11, 25, and 40 miles per week. Your threshold is waiting for you to discover it.




Running experts have recognized this problem, and long ago devised an easy-to-use 10-percent rule: Build your weekly training mileage by no more than 10 percent per week. If you run 10 miles the first week, do just 11 miles the second week, 12 miles the third week, and so on.. Gps technology has made recording this variable quite easy.

At the end of the day, listen to your body. Take rest days when you need them, and push harder if you feel strong. Keep buying your lightweight shoes, doing strength training and supplementing, but don’t make running any more complicated than it has to be.



Source:
http://www.runnersworld.com
Canadian Running magazine, Trail Issue 2017


Run On!


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Sunday, 2 April 2017

The Things They Carried: What to Bring on Your Ride

This is the minimal item you better carry in every ride, either just commuting or wander around the city. What? So many? Yes, better safe than sorry right?



This is the checklist:
  • A tire lever (two or three)
  • Inner tube
  • Patch kit
  • Cash
  • CO2 and inflator (you don't need that if you decide to carry a handpump)
  • ID/debit card 
  • Duct tape (1 foot wrapped around a small piece of cardboard)
  • Complete multitool (at least must have a chain breaker)
  • Presta-to-Schrader valve adapter
  • Hand pump 
  • A master link or replacement pin for chain repair
  • If you ridden bike with old thru axle, don't forget bring 2 spanner too
Saddle bag

You can add the item to suit your need (like handphone, cyclocomputer, etc). So you better decide how to bring that things in every ride. If you don't wanna cramp you jersey pocket to bring that things, you can consider to buy a saddle bag. Saddle bag is a small bag (though they come in slightly larger sizes, too) that tucks under the back end of your saddle. It’s intended to carry your flat repair items, a few small tools, and maybe emergency money or energy gel. It’s limited in space, so it can really just hold the basics that you’ll need for every ride but don’t want to have to pack each time.

In the end, i will repeat again..



Source:
Big Book Of Cycling for Beginners


Ride On!




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