Think he wanted a lift home in the helicopter.

Once did the YHA climb twice within the space of an hour the day Chunkpaul head butted a Landy there.

@Vortex yes you would be correct with that it was an interesting day.

Once went looking for a cheeky by pass to the cheeky by pass, ended up in the land that time forgot, ferns taller than me.

and throw in a lovely little climb at Rowen YHA to warm your legs up on the way to Drum

Not seen for a few months, only heard, seen that just growing a beard as a disguise wont work (Saddam) He’s been getting a new face and letting it heal up.

Yes plenty more scenes, run times are:
FoTR 228mins
Two Towers 235mins
Return of the King 263mins

Just finished watching the whole set (spread over a couple of weeks) all three films have been extended with lots of extra scenes added and they have some work on the quality/colour on them, gets my thumbs up.

When they first came out a couple years ago I remember people complaining then of them bending, here’s a thread on MBNW about it happening >>

http://northwalesmtb.proboards.com/index.cgi?action=display&board=kit&thread=2716&page=1

and a review of them on MTBR where it was stated in an update that they should be installed and run in the same way as other brake rotors, the opposite of the direction arrow on the OP’s rotor

http://reviews.mtbr.com/blog/ashima-airotor-review/3

Fox will make a clunk like that if rebound is wound full on.

Week 3 and Week 7 are the really hard weeks, weeks 4&8 are easier (taper) You’ll be better for a bit of a rest during the week.

Done the beginners comp one last year and the experienced comp one earlier this year, found that I peak towards the end of week 9 on both plans and after I completed the experienced one this year I just vegged out for 9 weeks doing nothing structured at all and put 2KG on, but I’m now into week 3 of the experienced comp again and feeling good.

@uponthedowns has it spot on, rear wheel speedo and you can pace yourself on the interval. After you have done them a few times you get a feel for the gearing/cadence you need for the type/length of interval.

I’ve an Elite Chrono Fluid Elastogel and it’s evil compared to my old mag trainer got to 194bpm on my interval session tonight, almost silent but the heatsink gets dammed hot.

I have found the same as each week goes on, but the plan is about the the cummalative load it puts you under during the week, so more than likely your resting HR was slightly higher today as you had not completely recovered from the last session perhaps. You do have some leeway in the RPM on the O/U sessions so I just lower the RPM a tad to keep it in the zones. Did you start to feel the burn in your legs on the Over parts?

I had another SEPI session and it was a hell of a lot easier to get above 182 this time round, even hit 194 tonight.

One thing I did notice from the first time I did the test to the second time that the results had increased in distance covered and the HR values. So either I’d got better and/or was prepared to push that little harder knowing what I was capable of.

This is the first time you have tried it, wait and see what the effects are. You can always push a little harder if you ever try it again once you know your limits a bit better.

45, my max starting to feel like I’m gonna puke is 199 and based on my test that makes it 182-199 for the SEPI and PFPI

It’s kinda pointing out that it’s our mind thats the limiting factor not our bodies, but PFPI’s are still to come. I managed a max of 191bpm on mine tonight, really gave it some beans on the first set so I really suffered on the second set.

@oldgit how did your first SEPI go?

Last flying Mossie used to be based at Broughton so used to hear it quite regular on test flights/off to airshows, beautiful sound, still miss it :-(

Totally agree and use the classic method on a hardtail/roadbike but on a 4/5/6 inch travel full suss bike there is going to be a fair bit of movement and unless the pivot is around the BB for example Cove G Spot then as the suspension compresses its going to take up a fair bit of chain length. Dont need millisecond accurate shifting plus I dont need snapped chains when hammering the suspension.

Threaded thru the rear mech normally, small ring small cog and the chain should be just not touching the top jockey wheel.

Same here first toughie 60-90 EM with 2x[3×3 SEPI(3 RBI)] (8 RBS)

Wait till the SEPI and PFPI intervals, the SEPI are seriously tough going.

After a few of the sessions you will get a feel for the gear ratios that work best for the various intervals, last time I did it I noticed an improvement by the end of week 3. Overall its helped me be more of a spinner than a masher.

What type of turbo are you using air, mag or fluid? I’m using a fluid so its easy to change up/down the gears to increase/decrease the load and then use my cadence to fine tune it so I can keep in the HR zone. Guess it could be a bit of a challenge on a mag if it hasnt got much adjustment on it.

Week 3

Thurs 75-90min. EM with 3x9min OU (2under, 1over) (6min RBI)
Sat 90-120min. EM with 3x9min OU (2U, 1O) (5min RBI)

I find writing out the session on a post stick note works well for me for example Thurs

10Min Warm up

30 Min EM

2U
1O
2U
1O
2U
1O

6 Min EM

etc..

You’ll always end with an Over so if its 10mins then it’ll be 3U2O. Which plan and what week are you on and I’ll have a look at my book.

Oh and DC Rainmaker for in depth Garmin reviews

http://www.dcrainmaker.com/2009/11/garmin-edge-500-in-depth-review.html

Worth looking at the Bryton range, similar set of features to the Garmins but at a different price point.

Lots better, have a look at the route I posted up before in G+ select the aerial view and zoom in on it on the southernmost part, you’ll see its pretty much spot on despite some really heavy tree cover for a part of the route. I use a Garmin 800.

Big beanbag as your pillow it stops you rolling over in your sleep and screaming yourself awake.

Sounds like you did the test about right, everyone has a different heart rate so go with whats right for you.

What I noticed most last time was how good you get at getting close to the pain threshold and holding just under it, the steadystate intervals are just a little bit below that zone, so apart from sweating a fair bit and breathing steady and not that hard then that should be about right.

Steadystate at 92%-94% of the highest of the CTS test average, usually its the average on the second part of the test.

Just started the experienced competitor for the second time this week so tonight I’ve done the 90mins EM including the 3x10min SS with 5 mins rest between intervals. So for me that was 167-171 BPM and I tried to keep my cadence at about 90. I’ve found that I really enjoyed the Under/Over intervals, but the PFPI ones are pure agony.

Thats correct, rode the hard bit at the top easily enough and then lost it just as I was giving the photographer some lip.

Next in the sequence

Bit of a thick lip and a couple bruises and strains, nothing major considering.

Not my picture but I am the subject

Met plenty of great like minded cycling people
Got lots of answers to questions on topic and off topic
Answered some questions too mainly as a fat middle aged IT worker
Howled laughing at some of the threads
Will admit to adding the odd reply to above threads to keep them going
Got some sponsorship of people off here thanks peeps! also got some pics published

@Daffy invite sent.

Last issue of WMTB has an article about linking the Marin to Penmachno that makes for some great riding too. Would personally do it slightly different, but its great for showing some of the other ace stuff out there apart from the usual purpose built trails.

Ps.. Marin is going thru some repairs/updates at the moment