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Johan took his cobble down to the pub at home and got pissed last night

http://www.sporza.be/cm/sporza/videozone/MG_sportnieuws/MG_wielrennen/1.1001237

Brilliant. Reminds me of Liverpool's Phil Thompson taking the European cup to his local in Kirkby.

i'm doing the Madrid Marathon at the weekend, forecast is 20 degrees, how hot was it in Brighton this weekend?

I think it was 21/22 and relentlessly sunny which was the worst bit, felt like my head was being baked.

Well done mate me too, stupidly hot. Only strengthened the addiction though. Back next year?

Going to start entering the ballot for London, not sure about Brighton again.

Oh yeah, I ran the Brighton Marathon today. It was really really fucking hot, and the sun was relentless.

Had to throw the planned target / pace out the window and just tried to finish. 4:23

Feel quite confident now about putting in for a 5k at the beginning of june..

Have a go at your local Parkrun (there's one in Brockwell park - timed 5k run, every saturday, free!

http://www.parkrun.org.uk/brockwell/Home.aspx

I have to be in Brighton on Sunday, (doing a little jog round town)

Was wondering if anyone knew of a spot where they might be showing the Paris-Roubaix ont telly?

??

Please make sure you clear the course by 9, I'm running this fucker and don't want to have to overtake you lot....

I thought that the lower intensity workout, measured by heart rate, used the energy resreves more than a higher intensity work out which used up available energy first such as glcogen reserves in the muscles and liver.

In percentage terms, yes, Low intensity workouts burn more energy from fat reserves.

HOWEVER

Doing higher intensity work burns more energy OVERALL, so you burn more energy from fat reserves in the same time frame.

Example:-

Watching TV for 20 minutes - you burns 40 calories in total, with 60% from fat.

***24 calories of fat burned.

---

**Walking for 20 minutes ** - 100 calories burned in total, 65% from fat = 65 calories of fat is burned.

Jogging & sprinting for 20 minutes burns 250 calories, only 40 percent is from fat but you burn

100 calories of fat burned

http://www.youtube.com/watch?v=ycJ5m5Mt9JE

Smallfurry, pretty sure its not injured, just not used as much on the bike as you say, it eases with stretching it just means that I hobble about like an old man for a little while. More running should mean it goes away. Just a bitch to feel it knotting up as I run..

What calf stretch do you do?

Have you tried the one where you step off a kerb?

Then I discovered that varying the intensity of my runs, and doing runs of varying intensity (intervals / fartlek / pyramids etc...) and I've take 10 minutes off my 10k and almost as many minutes off my 5k in 3 months.

+1zillion.

Go to a track and so some pyramids. They are horrible, but will make you faster.

Another one that helped me was 10 mins 'race pace', 4x400 Hard (20 sec rests between laps) - 2 minute rest - 4x400 Hard (20 sec rests) - 10 minutes 'race pace'

The second 10 minutes will be weird because you will be flying.

It really helps make you faster, pushes your LT up.

Sunday, Marathon, Brighton. *gulp

Quite looking forward to it.

Very much enjoying the eating part.

I need to throw Gary's top 50 Nike's worn by Jerry Seinfeld up in here as the work of staggering genius that it is.

http://www.complex.com/sneakers/2011/04/seinfeld-nikes/

This is fucking incredible. When he told me about it I raised an eyebrow but he killed it.

But let's be honest, Seinfeld IS(was) the worst ever dressed man, ever.

What? It was the 90s! Polo, Patagonia, 8 ball jackets...

http://www.youtube.com/watch?v=1NjTWvl8x-U

Good idea. Would like to ride but might be too dangerous with my brakes.

dibs on the wheel if it's 32...

2) front wheel Rigida DP18 rim on Miche hub. This was built by broken777 and is lovely, the rim has never been ridden. the hub is used but in excellent condition and you get brand new bearings for it too. I bought it for a build but again, need to choose stuff to keep at the moment. broken777 has a pretty good reputation as a wheelbuilder and the wheel is lovely. £40

How many spokes? 32?

Give it to Edscoble.

There really is no other sensible choice.

+1m

Flatbar commuting hybrid with no rack mounts?

Anyone have one of these in good condition?

I've accidentally become an untrained cycle instructor! Jenny J and I have been working on a colleague (read: steamrolling) to get her to commute via cycling; we got her to ride home from work yesterday and to ride to work this morning. I picked her up from her flat and let her pick the route - she'd bought her own A-Z! So proud. We discovered quickly that some routes are better than others. It was really fun, stopping to show her how to negotiate a roundabout, reminding her to look, signal, maneuver, etc. etc. She told me, before we'd even set off, that she wanted her own bike now (she's borrowing JJ's) and arrived at work super pumped and shocked that she'd made it before 0900! I must confess to hoping to have a commute partner.

Good stuff. The world needs more of this.

Campag installation instructions suggest 35 Nm.

They used to say install them hand tight with loctite 222....

You'll need a tool for the cassette installation - just do a google search for Campagnolo Cassette tool, there's a bunch on the market for less than a fiver. They look like this kind of thing:-

You'll need a 14mm hex to install the Power Torque cranks, and if you ever want to remove them you'll need a special puller, but I dunno what it looks like.

I've ridden with it on the road before, although then it was taking the speed from the GPS.

I'll give it a go on the road again and see what it says- mine is the 305 so not nearly as clever as yours I think?

I got weird reading so I entered the wheel size manually and it worked a lot better.

^ TCX works fine too.

You can get turn by turn directions from a TCX file? Like when you start it up it calculates the route and then tells you the road names and when to turn and all that?

Don't you have to add waypoints with turn alerts to do this?

What age is it? Which BB type, etc?

Just got an 800 myself - agree with the pants documentation - unbelievably cr@p really. For pre-planning routes, don't you just load a GPX/TCX into the NewFiles folder on the Garmin - it then seems to convert it automatically and they're listed in your courses folder on the unit itself.

Just reading about this - looks like they've introduced that with the 800 - you drop the file into the New Files folder and it works out where to put them based on what the file type is.

Bear in mind that you can't get turn-by-turn navigation from a Course file (TCX / CRS) - you have to upload a GPX to get turn by turn.