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Because of my back injury I'm VERY wary of anything to do with weights. I just stick to bodyweight excercises. Thanks for the info though :0)

I would also recommend to all you cyclists that bike riding focuses on knees & quads plenty. Cyclists are mostly lacking in posterior chain development which can cause pain and such in the knees.

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I've been advised to do deep lunges to help with this

Personally I like isometrics for rehab. I also have a long term back injury and was unable to cycle due to it but doing stuff like " bridge" and "plank" got me back on my bike

er... I would like to advise anyone with any form of knee complication/injury not to do these kind of squats! Way too dynamic.

I agree. My problem is my knees are weak and need to htfu so these are good excercises for me to strengthen them. I don't really have any injuries as such. I think more gentle, rehabilitation type excercises would be more appropriate if you have an actual knee injury

I LOVE my ice breaker merino T-shirts that i go from ellis brigham. Ecxellent quality. Cost thirty squid though, so not cheap.

(Bodyweight) Squats are known as the king of excercises and are supposed to be very good for the knee's. Hindu squat's (which are also supposed to be good for the knees) are what I've started as I seem to have pretty weak knee's that get sore easily

YouTube - Hindu Squats and Bodyweight Squats

based on the generic sign for a bike, apparently..

Looks like the bike the michelin man would ride

How much would it hurt if you lost your bike and is it insured...

That's what i often think too

sometime, but worth changing the granit x to something smaller like an evo mini.

I have a mini evo too - I use all three locks when locking up in my building basement. maybe i should use the fug mini + evo mini when out and about

I often lock just my rear wheel and frame to the immovable object, but still get shook of having my front wheel stolen...

I use pitlock for the front wheel - haven't had any problems so far

• sometime lurker; first time poster -
  
  

don't know what your predal set up is but if you are riding with pedal/ cleat combo that can really screw your knees - if there is the slightest twist of pull of ligaments etc going on then at 90-100 rpm cadence imagine the amount of repeated strain involved. if you like being cliped in I would recommend pedal / cleat combo with maximum (lateral ?) freedom to rotate - speedplay are awesome in this respect.

i dont know if they do mtb pedals and if its just road shoes you're lumped with external cleats but on my racing bike its the best thing i ever did for my knees - pricy but perfect - very nice sennsation of freedom too but with all the "connectedness" of clip in pedals - and certainly cheaper and imo a better solution than those "perfect position" sessions you can book.

Speedplay frogs have a massive 20 degree float. There are mtb pedals, I wouldn't use em with road shoes but plenty of people (including me) use em on road bikes

Probably the best thing you can do though, is lower gearing and mucho spinning - polls on other bike forums, this comes out top with helping with knee pain

SS Recumbent FTW

Take the pedals off when you leave it- that will make it more difficult to steal.

+1 if OP is that worried

I use frogs on my Recumbent and can easily pedal using my street shoes.

Iv'e bee using a Fug mini and a Abus Granit X to lock up in central London. But its' a lot of metal to lug around. Is a Fug mini enough to lock up in central London during the day time, for a couple of hours at a time enough?

Dylan made (or had made for him) a frame holder UTFS and you'll be able to find the thread. I carry mine attached to the frame too as I have nightmares of busting my hip by landing on the fug

Not to be unsypathetic to people who have had there bikes nicked, but i often wonder why people use armoured cables, as they seem to be so shit.

Someone got under the roller gate of the under ground car park of my building the other week and the only bike that got nicked was one locked with an amoured cable.

Do people use them because there easy to carry? Because people see others using them (people see other people with a cable locked around there waist while riding, so they get one too. I've often thought how easy it looks to carry one of them around). Ignorance at how crap they really are?

It kind of mistifies me

Pro Missile
http://www.londonfgss.com/post851926-373.html

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I'm offering a weekly prize of one can (yes one whole can!) of beer for the best caption. Here's number one

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Porn or not? putting it here for now;

http://www.lockedcog.com/wp-content/uploads/2009/09/3953595588_5e58e17213_b.jpg

Are those bars or a pair of mini guns and double sidewinder missiles?

Been rockin' stealth spokes for two years no probs

Been lurking for a while, looking for an excuse to post something. Found it...

Not Hackney thievery this time - my girlfriend and I have just had four bikes swiped from out of our courtyard in Camberwell. I plan, once the rage subsides, to check out brick lane of course. Anywhere else I should be looking, south of the river perhaps?

I'll have a dig for photos, decriptions in the meantime:

[]2005 Langster (the grey one), brown charge spoon saddle, 105 brakes and Mavic CXP22 wheels with harry rowland stickers on them
[]black Kona Africa Bike with a giant chesterfield-sofa looking saddle and mismatched tyres
[]white Closed 700c mtb-thing with front disc and 8-spd nexus coaster brake hub
[]pretty washed-up looking GT legato 4

Not too bothered about the GT (it'll be the finders fee...,) but the other three are fairly distinctive - many thanks for a shout should anyone see one of them.

I'll go back to muttering to myself and randomly kicking things now...

Sorry to hear about the lose. I'll keep an eye out, as i live in the hamlet of Peck and ride round camberwell/peckham every day (if you ever see a black SS recumbent, that'll be me).

sports contact are ok. Not much grip in the wet though.. good in dry. Don't last that long.

I've heard gatorskins are good?

I reckon gator skins are ace. Got one on my back wheel. Puncture resistant of course, quick and grippy as a superglued monkey.

Been reading reviews for a tire to replace my front wheel stock maxxis detonator. General concensus on Conti sport contact are they are poo. On the other hand Conti GP's, all the user reviews rave about. Think i'll be getting one of those for the front unless i come across something better

God knows how you release from it

http://www.protonlocks.com/

I read a couple accounts review that sports contact can be a bit slippy in the wet. Thinking of putting one on the front - or maybe not. Dunno yet