don’t get injured. Palms facing is strongest (easiest) position
Ultimate safetey guide:

I’ve got plastic ‘olympic rings’ haging off my confifer. Can do 6 slow ones now, 10s per pull up.

Humans are up to 2.5x stronger in the negative motion of muscles than positive…so thats why you can start at the top and work on lowering slowly first.

I’ve used ‘GTD’ as a system, in Todoist (app). Some of the GTD principles are very helpful for being organised, across home and work. On the other hand for GTD to operate correctly you seem to need a big chunk of time to ‘review’ all your priorities and actions, every week. This doesn’t really happen nowadays and I hope there is something better for me – soon to be implementing ‘EOS’ (Gino Wickman) as I start up a business (whilst being a sole trader + 2 primary age kids + having a sporting/social life + endless DIY/maintenance projects to deal with).

You need to do strength training for heart health. Don’t take my word for it, Dr Doug McGuff will explain:

(He’s a keen BMXer, if that helps)

don’t know about manager but Tide business banking was excellent when i used it for a temporary business

Any news? Photo? I’m about to try similar with some old shimano shoes. Midfoot-ish cleat position but shorter leg to have a wee bit further forward cleat

These threads miss something i heard on radio 4 once: Family-locked cross generational wealth.

If you want to buy a house in the S.East etc in future (now?) you need to have selected the correct grandparents-parents who have gained from huge equity growth…by living in the S.East. Bank of mum and dad giving you hefty deposit to add to your salary-multiple mortgage and get on the ladder. Not good for social mobiliy. Prices will keep going up indefinately, even if there’s a coronovirus blip.

Me and my sister grew up in RG27, family house is now a huge pile of equity ~£600k.

We’ve married into Wales & North East families so see the disparity clearly.

Question for those who see landlords as protagonists of affordability/price growth issue. How can they make a difference as a given property can have 1 family unit from either the rental pool or the homeowner pool of family units:
I’m currently a landlord about to sell my buy2let – the tenants can’t afford to buy it so will get turfed out if the new owner wants it vacant. These tenants will then have to compete against the other tenant units in the rental pool with -1 rental house in the supply. Have i saved the day because I’ve sold the buy2let to a family, likely a first time buyer?

IMO ‘investors’ who buy a family house then make it a multi-let / HMO are helping ease house price growth as they are fitting more (single person) units of demand into a single unit of supply. Same effect from ‘developers’ building in their gardens.

+1 for Isla beinn20. Just got one for size up from cnoc 16. She seems to find the grip shift easy straight away and the lightweight wheels are remarkable when you handle them.

£260 second hand. If you can get a heavier bike for less money it should be similar slow depreciation, I’m sure fit/colour/weather is much more important than weight when it comes to enjoying riding.

Guy Ritchie was a good listen. Varied topics, good rapport. Some MMA chat but not too much.

I think you would get a lot out of reading ‘the chimp paradox’, steve Peters. amazon (ebay 2nd hand a bit cheaper)

James wilson videos on youtube – bike specific, some weights and simple equiptment.
mtb strength training
Also this is 12 minutes which does a lot to prevent back issues
Dr eric goodman
I couldn’t keep up first time but 50 goes later its easy!

There’s one in the templates in ms word ?
I’d try monster jobs website etc as they probably have templates / guides.
FWIW i’ve been convinced by a recruitment agent that limiting your CV to 2 pages is unnessessary.

I have to do these hamstring curls on a ball to ‘release’ my hamstrings or i get knee trouble. They are 5x more effective than just stretching IMO YMMV

I had reason to use 5 electricians in a short space of time this summer and a plumber. Experience/satifactions/value varied wildly. My conclusion is that facebook is the best place to find someone – the reviews are there to read, dated and an objective FB algorithym tells you how responsive they are to messages.

I will never use ratedpeople.com again

WOM is good but I think falls down where good = busy and if you are in a rush you can be left hanging.

Recent mortgage broker conversations i’ve had reveal that some of the large resi mortgage lenders count your credit balance as an affordability drag summed @3% of the entire balance every month. £300 for every -£10k. This means, for some (like me), it pays to use 0% credit cards to boost the deposit available in my current account.

Better late than never.

I understand oatly comes from Wweden Alpro oat from UK.
Current 1L prices: Oatly £1.40 / £1.80, Alpro £1.00
Oatly is much nicer, creamier.

psoas tight?
I find this 12minute routine very helpful for keeping hips moving and hamstrings active and better ‘form’ for general moving:
https://www.youtube.com/watch?v=4BOTvaRaDjI

Whats best seems to be person specific. I’ve recovered more quickly from a cold by doing some 50-75% effort cardio many times. It also has backfired once or twice, most notably going from standard cold symptoms to 10 days of tonsilitus and antibiotics – it was a 5 hour bike race i should never have started but didn’t realise i wasn’t getting better until 3 hours in. Do you FEEL ill or just encumbered with symptoms.

I’ve heard, I think from a scientific source (ben Greenfield?), that lower respiratory infections are to be rested and upper respiratory infections might be reduced if mixed with exercise. Higher body temperature helps beat viruses, does it not?

Si beat me to it, it is definitely still closed I ran to netherbridge and looked.

cancelled my virgin last week, out of contract. 2 hours on the phone (got dropped after being connected after 55 mins of hold the first try…no call back from them). Also security questions 7 times. very discouraging but the speeds were as promised and slightly more reliable than the phone-line broadband which i also had at the same house.

buy/find a crap old motornike and park it in ‘his’ spot permanently?

Haven’t spotted anyone mention these upsides to LONGER cranks:
– longer crank means lower saddle, can be more comfortable / less fatiguing on the back muscles (alternatively you could lower bar height if preferred to increasing comfort)

– Longer cranks and lower saddle = more bum clearance when descending out of the saddle, good for those without droppers (the laggard halfwits without droppers…me included)

– I believe the greater range of motion is more complimentary to running as its a bit less different to running. No evidence for this just my hypothesis.

– slightly lower gearing on budget 1x conversions…if you are buying a middle ring for a given conversion then obviously this point is moot. Just get a 30t instead of 32t etc.

The above are why i run 180 cranks (34″ inseam) on two bikes. Have to admit that pedal strikes do annoy me on my t-129 with its 175 cranks so won’t be changing them.

+Salmon fillets
Surprised me how high in protein and low in fat they are. Pink Chicken.

+Treats which work for you with low calories (egg. Moser roth 85% choc from Aldi. 125 cals but i break it into bits and nibble with a pint of water)
+chewing gum – to help fill the gaps between meals.

I’m currently going for -750g / week = 1,750 cals + exercise. Would struggle without near daily exercise, even gym + a 15min walk can make a day more achievable by adding ~300 cals. +800 cals for my run this morning ;-) Syncs with strava too.
Re the MyfitnessPal question on homemade: Whatever you have made is usually already in their …6 million entries or something…pleasingly easy to find just about anything with a small investment in learning to use the search.

A person 50 year old man pushing for a running time target to me = injury

Get a running technique coach. MY PB 18.55 but I would want a 17.30 if I was prioritising flat running and I will go for coaching. All the training programmes / tips here are what you need to improve but injury is a massive problem in running.

My mate used this guy and improved a minute to a 38.58 10k

Home

We changed our 2.8 year old recently as we moved house. She was happy almost all the time at the old one so in your shoes I’d move. You will worry hugely but look at the consistency of comments already here – he will adapt in no time.

She liked the new one from day 1. I think a key reason was she was older than average in group she landed in (now moved up) so was more confident around younger peers.

I would just get cheapest / lightest tyre with the required grip and fit these panaracer kevlar strips: (they very rarely get punctured, 10% at most of what i would expect when not fitted) http://www.wiggle.co.uk/panaracer-flataway-tyre-linerwhite26/?lang=en&curr=GBP&dest=1&sku=5300024244&kpid=5300024244&utm_source=google&utm_term&utm_campaign=UK_PLA_Accessories&utm_medium=base&utm_content=mckv%7csffl1oUuh_dc%7cmcrid%7c67090840382%7cmkw%7c%7cmmt%7c%7cmrd%7c5300024244uk%7cmslid%7c%7c&mkwid=sffl1oUuh_dc&pcrid=67090840382&prd=5300024244uk&pgrid=17507340182&ptaid=aud-94098342302:pla-121254571502

Sort of a side-point to ‘treatment’ but all scatter-brained and disorganised people should try gettingthingsdone.com.
You can start with some short podcasts or youtubes (inc tedtalk) then get the book in paper / audio format. I have both.
I’m less distracted and better at putting my attention on my priorities than before….it doesn’t make your life easier so much as give you a system to handle lots of themes competing for that scarce headspace.

I have one of these if more relaxed geometry would work for you – so very cheap:http://www.bikes2udirect.com/B5300.html
Upgrade:
forks to rigid carbon ones
the wheels
carbon seat post
Happy days.

In addition to good pointers above I do a simple overhead tricep extension with a 4kg weight or resistance band. It’s not ‘strengthening’ exactly more ‘de-tensioning’. Because my arms are nearly straight for each (commute) ride the triceps are being denied a full range of motion and are going excessively tight. Watch out, a tight tricep is going to be prone to strain / tear when up against any resistance before it has been fully warmed up.

Willard, if you know who created it, is too late to re-create the page with virgin money?
http://uk.virginmoneygiving.com/giving/charities/
Lower % leached off than by justgiving last time I checked

I used to do a loop which involved the perimeter of the castle bottom nature reserve. See if you can make the climb (dropped a pinPin on it from memory) going north on your first try Could help you make a nicer to/from route from Minley. You can enter a bridelway from either blackbush motors south of it or off the b3016 by the quarry west of it

1. Panaracer strips in ‘normal’ 35c tyres.
Had a puncture last week and realised a spare spare is a good idea, plus patches.

a 29er hardtail will do as much for speed as a 29er fulsus will IME. The fulsus ‘justification’ is mostly climbing traction and reduced fatigue from long / rocky rides. Or because you want a new bling machine! 120m 29er hardtail would suit the surrey hills trails I’ve been on.

If it doesn’t have to be carbon this is £100 cheaper and probably 1kg lighter:
https://www.merlincycles.com/ktm-lycan-272-special-edition-custom-build-mountain-bike-2017-105317.html
…not pikes either.

raptors off ebay or decathlon cheapo ones – both work for me. Aldi and Lidl ones don’t, material quality has been poor.

Steam trains are running on the Harborside this weekend.

The last weekend of the year for this.
The Bristol museum is good and free …I don’t consider myself a museum person but was impressed/interested!

Its a large t129s frame. Didn’t think they made an XL? I wouldn’t want it any longer than an L anyway. I set saddle height at 800mm from bb centre to saddle surface (175mm crank). Side on silhouette photo of me riding it to get an idea of fit: https://photos.app.goo.gl/S4duAdiAhoPf29wx1

To chip in on low front end chat, I used to ride a 120mm 26er hardtail with 110mm headtube & flatish stem (sanderson life) i.e. about 7cm lower than my current. It was great for fast cornering and descending steep tricky stuff with the saddle down but it was also causing me back / comfort issues with the saddle up.

https://photos.app.goo.gl/2bkaqcfhuY3SSj6T2

Here’s my T129s so suit my 36″ inside leg. Riser stem + riser bars. I’ve found the saddle has to be forward to avoid tipping backwards when climbing but I’m hoping taking volume spacers out and running a lower sag will effectively make the seat angle steeper.

cheers tomtomr
looks fairly painless to change

5-minute tune up: RockShox Monarch shock

Tres bon. I had a 2.4 conti tyre but it was a no go unsurprisingly.
I don’t tend to get through more than 75% of the travel even at 32% sag. Does anyone know where the official set up guide is? I don’t know what sag or rebound to go for so have left as per the previous owner

owned 129s 2014 model for a few months. Have done many miles of black mountains gnar in south wales, had a great time each ride.
-I can’t really say much about how well it works compared to other similar bikes as I’ve moved to it from 5 years on a hardtail. (oo Its squishy!).
-£750 for the £2k new model (monarch shock) is what I paid, it was in good condition bar the dropper post which went in the bin. I felt it was a fair deal but will probably never service the shock (upgrade instead).
-The head angle is slack enough that I’ve been a bit more confident than I was on a 70deg hardtail when it come to steep rockiness.
-Its not very light. I use it competitively so might have chosen a lighter bike with same travel from a rival brand however; it feels so solid and stiff on descending that I will take it on trail centres / uplift days confident that it can take everything I point it down and won’t break. I’ve also put 34mm fork and wider rims to make it a ‘burly xc’ build which i don’t think would make sense on many lighter rival 120mm bikes.