Float 36's

Chrisd – If you change your mind, I have some SID carbon's going spare, they have the real 'pro only' blackbox dampers and have been double bushed to take out some of the flex. These are my ex-team forks which have lived on my singlespeed for the last few years. There is some 'lightning' on the stantions, but they have never leaked any oil, ever, and so I am happy that it is purely cosmetic!

If you are interested email me: jrb4 at hotmail dot co dot uk

Cheers, Jon

Buy some Saints, I did – you won’t regret it!

5.5″ or 6″ setting, normal CK (1.5″) headset and 160mm Float 36 RC2’s – thats what I have and it works brilliantly!

Thanks for the input guys, I am trying to decide what size Saint rotors to put on my new Tracer. I recon the bigger the better on the front, with a slightly smaller one on the rear. Had a few comments that bigger rotors are easier to damage so thought I would ask for your opinions. I have never damaged rotors before (165 and 185’s).

Cheers, Jon

I have a Tracer VP – an absolutely fanatstic ride!

I thought I wouldn’t really use the adjustable travel (from 5.5 to 6″) option at all, BUT each setting gives the bike a very different ride. The 5.5″ setting is very taught and climbs well, stable in the corners and descends as well as most mid level DH bikes I have ridden. The 6″ setting is something else, the whole back end feels more active, the bike sits back more as the angles slacken, it climbs OK but man, does it rip round corners, endless grip and downhill, well – WOW!

I live in Kent

I know there are some good guys at Brighton Uni (based in Eastbourne).

“i am not THAT arsed to be honest” – fair enough!

Or just visit your local University Sports Science department, I/we have all of the kit needed to determine all of these things, and many more, over at Aberystwyth University.

There is no need to guess at these things, physiological testing is not that expensive, maybe ~£100 to get all of the data you need to set up a detailed and very specific training plan designed for YOU, not Jo Average. Think about how much you spend on bikes and kit, isn’t the engine worth a little investment too?

The cannot measure it accurately only in a lab maybe correct but are there not some ‘rough guides’ or rule of thumbs to use even allowing for the fact we are all different.

This excess CO2 production is due to the breakdown of lactic acid into lactate and hydrogen ions.

Lactic acid and Lactate per se are not the bad boys people make them out to be, the hydrogen ions are, and are one of the causes of ‘the burn’ you feel in the muscle during exercise.

If you can feel this burning sensation in the legs then you are riding too fast, burning carbohydrate and probably very little fat.

If it is ‘fat’ that you want to shift, make sure that you ride slow enough that you don’t get the burn.

That is as non scientific as I can can be, as I am a scientist (for my sins).

Jon

Just lay off the pies

And ride more

…perfect advice!

what sort of HR zone is ‘slowly’ equate to?

This is the million dollar question, and the reason why most/all of the bike computer/GPS calorie calculators are so inaccurate.

To keep this simple,

Gluclose (C6H12O6) burns in oxygen (O2) to produce carbon dioxide (6CO2) and water (6H20) and energy (e)

i.e. C6H12O6 + 6O2 = 6CO2 + 6H2O + e

(I know there are subscript numbers here but you can’t use these on the forum)

As in my previous post, a bike ‘computer/GPS’ can’t measure the O2 (VO2) or the CO2 (VCO2) and so it can not actually calculate the calories burnt, they simply estimate this from body weight, distance, speed and time.

Now, how fit you are determines at what HR you burn what mix of fuel, i.e. what workrate requires how much oxygen, and how much carbon dioxide is produced.

The fitter you are the higher the workrate you can support through oxidative pathways without needing an ‘anaerobic’ contribution and therefore producing excess carbon dioxide (plus lactate and other metabolites).

The workrate, HR and oxygen uptake response to exercise varies dramatically between people and can only really be measures in a laboratory. The HR zones you see splashed about in magazines and the internet are about as much use as the calorie estimates computers give you.

Jon

Fow much fat you burn depends upon the intensity and duration of the exercise and can only really be measured in a laboratory setting.

Gas analysis systems measure the amount of oxygen being used by the body (VO2) and the amount of carbon dioxide being produced (VCO2). The ratio between these two measurements gives you the (approximate) balance between carbohydrate, fat, and other ‘anaerobic’ energy use.

e.g. VCO2 = 1800 ml per min, VO2 = 2000 ml per min
1800/2000 = 0.9 (or 90% carbs, 10% fat)

This is probably the best fat burning you will get during endurance exercise as these figures are seen during ‘easy’ miles

A brisk 1-2 hr ride would see roughly equal values for VO2 and VCO2

e.g. VCO2 = 3000ml, VO2 = 3000ml (3000/3000 = 1.0)
You are buring pure carbs at this intensity

Fast rides, or ‘race’ efforts

e.g. VCO2 = 4500ml, VO2 = 4000ml (4500/4000 = 1.125)
Pure carbs and some ‘anaerobic’ fuel
The breakdown of ‘anaerobic’ energy produces the excess CO2

If you want to burn fat you have to ride slowly, for a long time, and often.

If you ride fast you burn lots of calories, but most/all of it will be carbohydrate and not fat.

Hope that makes sense?

Jon

Donk – thanks for the input, its always good to hear the negatives too.

I have a pretty serious XC race background and so I think/hope I am not too hard on tyres and I believe I ride pretty light over rocks and roots etc.

I am thinking of this set up for events like SITS and other enduro’s – but I am concious that reliability is probably more important during events, as it is more annoying to loose time when its against the clock than when just out with mates. Its this old reliability vs. performance issue again!

Thanks for the comments guys, I thought this might work but didn’t want to buy some tyres just to find out that it doesn’t, and then have to revert back to tubes to use the tyres.

I like the idea of running 600g tyres as opposed to 1000g ones! Cheaper and faster – but noted, the sidewalls may be an issue due to potential rips or ‘flopping’ about a bit!

I Have a 2009 CK 20mm front hub on 2009 Float 36 RC2’s with a standard hope rotor and it work just fine – maybe just cahnge your rotor?

Dans160 – I have just finished my Tracer build with Fox 36’s and a CK devolution headset. This isn’t going to be a huge amount of help, but I do not have this problem and so I would say that you must have some set up problem rather than a problem with the components themselves. Hope you get it sorted out soon.

I have exactly the same set up, what forks are you running? I have Fox Float 36’s – I haven’t ridden the bike yet – the last piece will be arriving in the post tomorrow before noon. I will let you know how I get on!

If you want testing in a ‘lab’ give me an email jrb07@aber.ac.uk – I am a PhD research student in exercise physiology and work at/for Aberystwyth University and we have lots of physiology labs and equipment just downstairs from my office! We can do all sorts of physiological testing and would be able to tell in an hour or two whether you have the ‘potential’ to be an olympian!

Cheers, Jon

p.s. If you are mega serious about racing, we have a whole host of kit in our labs at the University and we offer a relatively cheap consultancy service (plug) and could prescribe specific training sessions designed for you from test data. Of course it would depend upon where you are based and how far you are prepared to travel. I am in Aberystwyth.

my email is jrb07@aber.ac.uk – Jon

Hi ttf,

About 10 years ago I was in a similar position to yourself, moving from youth to junior. There is no easy way to say this, but it is likely to be a big jump (at least at the front of the pack). Some of the guys in juniors can be almost 19 years old, and if they are good enough would be elegiable to race in the elite category. Not everyone is that fast or serious but the strongest guys dictate the pace at the front and soon string things out. My experience of junior racing is that this category has some of the fastest lap times but a relatively short total race time (1 hr on average). I was ‘lucky’ (or not) to go from junior to elite straight away, the elite races seemed a little slower than the previous junior races – but way longer (5-6 laps vs. 3).

Advice wise, I am now doing an exercise physiology PhD and without actual ‘data’ it is very hard to prescribe training for you. However, if I were to put some suggestions verbally, the training you describe sounds pretty good. One thing I would add is a selection of ‘interval’ sessions.
1×1 mins, 1×4 mins, 3×2 mins, 5×5 mins and 10×5 mins – with the first number being the ‘on or fast’ stage, the latter being the ‘off or recovery’. The shorter the ‘on’ phase the harder you need to be working, the recovery bit is just spinning the legs. Aim to get up to 7-8 reps of each, when you can do the 8 then up the pace next time out.

With the races, ride at your own pace, don’t forget that you are on of the youngest in the field and oevr the next two years you will be one of the oldest, and likely much stronger than now. Don’t give up and do your best and most of all – ENJOY IT!

Best of luck!

Jon

AlasdairMc – I didn’t see the archive section, I haev checked out all of the hardtail rockhoppers of about the right age and they all have 30.9 sectposts. Thanks for your help!

AlasdairMc – thanks, are you sure though, the ‘information manuals’ section on the website only goes back to 2004/2005 depending upon the model?

Assos knee warmers here – quality!

You have mail Gwyneth (and will have a cheque soon) – thanks again! Jon

Still very keen to buy your place Gwyneth….? Cheers, Jon

Gwyneth – I have to pop out of the office for an hour or so – I will definatly 100% send you the money tonight, via paypal, upon my return if you email me your paypal address (or postal address if that is better).

Cheers, Jon

OK, OK – I will be ordering some very soon! Cheers to everybody for your feedback! Jon

Gwyneth – I will have it – email me at jrb4@hotmail.co.uk – pretty please!

Cheers, Jon

Thanks 4130soul – thats two strong recommendations now!

Thanks for that Neil – that is the kind of response I was hoping for. Glad to hear that they are better than the Hopes they replaced too, these were another possibility.

Thanks again, Jon

…bump

I have just added a carbon FSA K-force bar to the classifieds – have a look!

(Thanks tinsy for pointing this out)

Has anybody on here used Glasgow cycles or FreeFlowBikes (their online store)? I am thinking of spending somemoney with them in the near (ish) future1

I am currently doing an exercise physiology PhD at the moment. Honestly, it is the best ‘job’ I have ever had (I am 29 now). A typical week involves about 4-6 hours teaching to the undergrad degree students, a couple of days in the lab testing cyclists, reading about the stuff that I love ect. I don’t have any ‘set working hours’, I can work as and when I want, the only stipulation is that I complete my thesis within 4 years! This means that I can ride as much as I want, whenever I want! I haven’t even got my PhD yet but I am undertaking very well paid consultancy work. Simply, I am doing my hobby for a job… couldn’t ask for a better life right now! (smug)

Global knives are fantastic – I have a great set in my kitchen, and they do awesome steak knives too!

I am still after a place for a friend – any going spare anywhere?

A mate of mine is looking for a place too – jrb4@hotmail.co.uk

The hormone in question is called ‘leptin’.

Jon

Thats a fantastic deal at stif – I didn’t look there! Well done!

It still isn’t the exact one I was after though.