The online community for amateur endurance athletes - cycling, running, swimming, triathlon and more. All experience levels welcome. Ask a question, talk about gear, share your stories and photos. No sweat, no glory! https://staminist.com/ Fri, 08 May 2026 06:32:03 -0500 Phorum 5.2.19 https://staminist.com/read.php?1,1669# https://staminist.com/read.php?1,1669# I haven't really felt the need to upgrade, I ride on dirt roads and it's kind of fun being underbiked on my old CX bike.
But doing group rides I would have to go so much slower on 33mm tires and rim brakes, the new frame has clearance for up to 50mm (2.1 inch) tires.
Plus that huge downtube storage area looks great, instead of carrying a tool bottle I can actually use two water bottles for long rides.
Probably order some 9Velo gravel rims from Panda Podium, and finish it off with the new 13 speed Rival or Force XPLR AXS E1 groupset depending on budget ^ CLICK TO REPLY]]> Skye Cycling Forum Sun, 28 Dec 2025 19:43:06 -0600 https://staminist.com/read.php?1,1668# https://staminist.com/read.php?1,1668# Only works with some tvOS apps that support picture-in-picture (only Apple TV+ app as far as I can tell? Doesn't seem to be supported in Plex, Tubi, or YouTube)
BUT if you play videos on those apps from your phone or tablet and AirPlay them to your Apple TV, you do get the PiP icon so that's a nice workaround.

If you want to know why some tvOS apps support PiP and some don't, here's more info
https://forums.plex.tv/t/picture-in-picture-support-for-apple-tv/611639 ^ CLICK TO REPLY]]> Skye Cycling Forum Sat, 13 Dec 2025 14:50:08 -0600 https://staminist.com/read.php?1,1665# https://staminist.com/read.php?1,1665#
Like many other time crunched cyclists with other obligations, I have limited time to ride every week so I've been following the Sweet Spot training plans as recommended by TrainerRoad and many coaches (does TrainingPeaks favour Sweet Spot training as well? I haven't used it), with Base plans that progressively increase time spent just below 1 hour FTP. The theory being your fat-burning capacity is increased at the same time.
This seems to directly challenge that approach and argues that actually that time is better spent at maximum fat oxidization - the upper end of Zone 2, defined here as under 2.0 mmol/L - in order to improve the mitochondrial efficiency in your slow twitch muscle fibres. Not only does this increase your body's ability to break down, transport, and absorb fat in your slow twitch muscle fibres, it also improves the ability for those mitochondria to absorb lactate produced by glucose use (which there is always some, even in zone 2).
How to find your Zone 2 without access to blood lactate testing? The "conversation test" seems to be quite accurate, for me it seems to be a little below the transition from nose to mouth breathing but that will vary considerably from person to person. I would be very interested to get a metabolic lactate test done as a baseline as I'm currently in a barely above untrained state.

For me, I can feel when my power is slightly too high and getting into Zone 3 and my heart rate starts rising. This is what Dr San-Millán calls power to HR "decoupling" and is discussed more in the second video. This is also important for figuring out your duration, which is going to depend on your level of fitness. An untrained cyclist might need to start with 30 minutes where a pro is doing 3-4 hour or more Zone 2 rides. Ideally I think if you want to see improvements, you would want to do a zone 2 session long enough that you just start to see your heart rate decoupling (rising) compared to your steady state power output. Like anything else, you want to just nudge out of that comfort zone to trigger adaptations.

I've done a few of these sessions now and one immediately obvious benefit is you don't feel smashed after the workout and feel quite fresh the next day as well, which I think will make it easier to increase volume. I seem to be sleeping better too.
In previous years, I have often smashed myself on rides to "get the most out of it" with the result being I can't or don't want to ride for one or more days afterwards. This is counter-productive. In the videos Dr San-Millán points out that this kind of training will result in rapid increases in fitness - 50% gain in 6-8 weeks is not uncommon - but that your fitness will plateau without the increased mitochondrial efficiency that Zone 2 training provides. This has certainly been my experience struggling to get my FTP over 2.8 W/kg in previous years.
This isn't to say that high intensity training isn't important as well. The doctor says "you don't win races in Zone 2 or Zone 3" and that's true, and highlights the importance of identifying what you are training for. He recommends at least 3 or 4 Zone 2 rides per week (duration determined above), with some intensity intervals at the end of 1-2 of the sessions, then a long group ride or race on the weekend where you can do what you want or go all-out.
I want to do some casual club races, group rides, and a few granfondos this year, and I'm seriously rethinking the amount and structure of Zone 4 training I'm going to do. I'll post updates in this topic with the results as the year progresses. ^ CLICK TO REPLY]]> Skye Cycling Forum Fri, 20 Jan 2023 13:14:53 -0600 https://staminist.com/read.php?4,1663# https://staminist.com/read.php?4,1663# Anyone built one? How hard are they to pull on snowshoes?

^ CLICK TO REPLY]]> Skye XC Skiing Forum Wed, 13 Jan 2021 13:18:59 -0600 https://staminist.com/read.php?1,1657# https://staminist.com/read.php?1,1657# THANKS! :) ^ CLICK TO REPLY]]> kyleiniowa Cycling Forum Mon, 27 Jul 2020 14:12:38 -0500 https://staminist.com/read.php?1,1654# https://staminist.com/read.php?1,1654# Discussion starter here...
Sealed or cartridge bearings??
A lot of different manufacturers are going to sealed it seems... Why does Shimano (quality products in my opinion) stick with the cartridge? Are their cartridge bearings better than others?
What do you do for maintenance on those and would that be a deal breaker or maker on a new wheelset for you?
Thanks!
Kyle ^ CLICK TO REPLY]]> kyleiniowa Cycling Forum Sun, 07 Jun 2020 13:37:32 -0500 https://staminist.com/read.php?1,1651# https://staminist.com/read.php?1,1651# I was surprised to learn the company has never been profitable. As I would like all that data to be around a long time, I can see how it would be good if they at least broke even.
$5/month USD is a good price, I'm signing up (I let my Pro expire years ago). I get way more out of it than Zwift.
With the COVID-19 lockdown, there's not much else to do other than go for top 10 on segments around here!
Skye ^ CLICK TO REPLY]]> Skye Cycling Forum Fri, 29 May 2020 11:47:41 -0500 https://staminist.com/read.php?2,1650# https://staminist.com/read.php?2,1650#

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Coronavirus Update and Request to Our Runners
Like all of you, we are hard at work adapting our business to the new realities faced by our society as we deal with the challenges of this pandemic. Collectively race directors from across BC have been collaborating to look at ways to successfully return to racing as we find a "new normal" and we are looking for some help from you!
The link below will take you to a short 10 minute survey that will allow us to better understand the impacts that have been felt by our British Columbia racing community, our partners and our sponsors. We are also using the survey to gauge the concerns that racers will have about returning to racing and are seeking any feedback you may have about what might make you more comfortable and confident in returning to the trails and community that we all love.
Click here to enter the survey:
https://docs.google.com/forms/d/e/1FAIpQLSfiRg_E7SgL6eaDCEZVShj9692Ocq2XlfZcV83hvf00hi5niw/viewform ^ CLICK TO REPLY]]> Skye Running Forum Wed, 06 May 2020 14:46:42 -0500 https://staminist.com/read.php?16,1637# https://staminist.com/read.php?16,1637# https://www.rgtcycling.com/
You connect your power meter to the phone app, then connect the app to a screen app on a desktop or AppleTV.
Seems to work really well on my PC laptop, was only getting 5 fps on my old Mac mini though. Doesn't have all the features of Zwift but it's free and it's just something to distract me from boring indoor riding (doing TrainerRoad base plan again) and looks just as good...
Anyone else using RGT?
Skye ^ CLICK TO REPLY]]> Skye Zwift Riders Forum Mon, 09 Dec 2019 19:55:18 -0600 https://staminist.com/read.php?2,1633# https://staminist.com/read.php?2,1633# 5 minute survey to help understand how to best optimize sports nutrition for training and competition. After completion, we will provide you with a 25% discount code.
Thank you! ^ CLICK TO REPLY]]> Kathybeeh Running Forum Wed, 06 Nov 2019 22:06:08 -0600 https://staminist.com/read.php?1,799# https://staminist.com/read.php?1,799# "Made popular in Germany when cycling, so a rider wouldn't end up in a ditch. We might call it a pacer"
At only 3.2% ABV that would make sense lol
Here's another version of the story:
"The 1922 legend goes…. an owner of a bar in Bavaria, short on his supply of beer, became threatened by a group of cyclists because they were thirsty from their travels. In distress, the bar owner mixed whatever beer he had with lemonade." ^ CLICK TO REPLY]]> Skye Cycling Forum Fri, 30 Aug 2019 15:29:24 -0500 https://staminist.com/read.php?1,782# https://staminist.com/read.php?1,782# Tested on runners, don't see why it wouldn't work for cyclists too.
Beat the Heat – a hot bath after exercise boosts performance in the heat ^ CLICK TO REPLY]]> Skye Cycling Forum Thu, 15 Aug 2019 14:57:24 -0500 https://staminist.com/read.php?1,779# https://staminist.com/read.php?1,779# This cost me almost nothing because I had everything but the bike hitch already. If you are considering going out and buying axle stands just to do this, please do some research there's probably a product out there that would end up being cheaper. That said, the axle stand is nice because it's easy to adjust the height for simulating climbing. It's very stable, I do lots of out-of-the-saddle intervals and some short sprints and always felt solid (with my Kurt Kinetic Road Machine fluid trainer).
Instructions: (photos attached below)
1. Take an axle stand (for a car) and attach a piece of flat metal stock to it. I had an old axle stand that had a hole in the middle, and some aluminum flat bar, so I bolted it through the middle and cranked it down so the aluminum deformed enough so the bolt head was lower and there was a flat surface to drill & bolt the bike hitch (see second photo side shot). Get creative, some superstrut or angle iron stock would also work, even easier if you can get someone to weld it to the axle stand. You just need something to bolt the fork mount to.
2. Attach your fork mount (I bought the cheapest used Delta Bike Hitch I could find on eBay) to whatever metal you attached to the axle stand
3. Cut a piece of plywood to size so the axle stand doesn't mark up your floors. I stuck some felt pads to the bottom for extra protection. You could easily screw the axle stand to the wood if you want extra stability.
Skye ^ CLICK TO REPLY]]> Skye Cycling Forum Fri, 09 Aug 2019 14:53:47 -0500 https://staminist.com/read.php?1,776# https://staminist.com/read.php?1,776# (Splitting this into it's own topic -S.)
Hi!
Love this build, it looks awesome!!
Sorry if this is a dumb question, but I'm a bit of a new roadie, and curious. You mentioned here swapping out wheelsets, I'm assuming you have a cassette on each wheelset? How do you get the cassette in the exact same spot on both so you don't have to adjust your rear derailleur every time you swap wheelsets? Is there an easy way? I'm assuming there is a similar method to use the smart trainers with the cassette attached right to the drive of the unit also.
Thanks!!
Kyle ^ CLICK TO REPLY]]> kyleiniowa Cycling Forum Sat, 27 Jul 2019 23:34:05 -0500 https://staminist.com/read.php?1,753# https://staminist.com/read.php?1,753# https://chrome.google.com/webstore/detail/elevate-for-strava/dhiaggccakkgdfcadnklkbljcgicpckn?hl=en ^ CLICK TO REPLY]]> Skye Cycling Forum Wed, 26 Jun 2019 12:27:11 -0500 https://staminist.com/read.php?1,743# https://staminist.com/read.php?1,743# https://cyclingbc.net/membership/disciplines/road/2019bccuproad/ ^ CLICK TO REPLY]]> Skye Cycling Forum Fri, 22 Mar 2019 18:52:55 -0500 https://staminist.com/read.php?16,732# https://staminist.com/read.php?16,732# Skye Zwift Riders Forum Mon, 26 Nov 2018 19:21:35 -0600 https://staminist.com/read.php?1,727# https://staminist.com/read.php?1,727#
https://www.strava.com/activities/1821339813[/strava]
[strava]https://www.strava.com/activities/1821947354[/strava]
[strava]https://www.strava.com/activities/1822125607 ^ CLICK TO REPLY]]> Skye Cycling Forum Sun, 30 Sep 2018 13:52:42 -0500 https://staminist.com/read.php?1,718# https://staminist.com/read.php?1,718# Content warning: flesh wound photos
Had a weird accident on the weekend, rear wheel slipped out on a dry corner for no apparent reason. Hit the deck with my arm and hip pretty hard, got some good road rash. Got home and gave it a good rinse with soap in the shower (ouch) and made sure there was no debris stuck in the wound. Taped some gauze over it and put up my feet. Since I've been taking it easy, I had some time to research if there were any new products that might be better.
Found a recommendation for the Tegaderm product by 3M Nexcare, it's a a thin polymer waterproof transparent dressing that comes in various sizes (or a non-sterile roll) and acts as a second skin (alternatives Saniderm, Tielle, and Duoderm). Expensive but apparently you can leave it on for up to 4 days (unless there's excessive fluid buildup). This is some futuristic med tech...
Found it at the local drug store for a reasonable price, so I had a shower and dried off and applied a few pieces of Tegaderm over the wounds to see how it performs. It's supposed to be applied immediately after the injury which prevents a scab from forming at all, so I'll see how it does over
First impression: Feels like there's nothing there, and it's way more flexible. The range of movement with my arm is much better than gauze and tape. Application was easy, but I recommend reading the instructions or having a look at Youtube as there is definitely a technique. The adhesive seems to be very conforming around the edge and over the wound.

Very interested to see how it reacts when I go for a ride and start sweating, ease of removal, and how it heals up. I'll post updates as things progress. Now to fix the bike...
Skye ^ CLICK TO REPLY]]> Skye Cycling Forum Wed, 26 Sep 2018 16:41:37 -0500 https://staminist.com/read.php?1,715# https://staminist.com/read.php?1,715# The B-screw is about 3/4 turned in, shifting is nice and smooth. Cheap 10 speed low gearing setup for CX or steep gravel roads.
(I couldn't get it to work on my Ultegra 6700 bike though, the cage looks slightly shorter)
Skye ^ CLICK TO REPLY]]> Skye Cycling Forum Sat, 22 Sep 2018 15:45:38 -0500 https://staminist.com/read.php?1,678# https://staminist.com/read.php?1,678#
I was surprised to learn that the "hoods vs drops" test at 50 kph and 20 kph yielded an almost identical time saving of 15% over a 40k distance.
I guess the change in wind sound is just a lot more noticeable when you're in an aero position at higher speeds.... ^ CLICK TO REPLY]]> Skye Cycling Forum Tue, 07 Aug 2018 19:19:54 -0500 https://staminist.com/read.php?5,677# https://staminist.com/read.php?5,677# If anyone is interested in a paddling challenge, then maybe think about doing the Devizes to Westminster International Canoe Race. I took part last year and it was an amazing experience.
I wanted to share what I'd learnt about training and preparing for the race so made a website to help out anyone wanting to give it a go. If you fancy it, have a look at www.zerotodwhero.com
Looking forward to hearing from anyone who wants to give it a go!
Steph ^ CLICK TO REPLY]]> stephhicks Rowing & Paddling Forum Fri, 20 Jul 2018 04:41:31 -0500 https://staminist.com/read.php?16,674# https://staminist.com/read.php?16,674# Should I use zwift or tacx software. Will zwift be able to calibrate the bike and trainer initially or do I have to use tacx software for that?

I'd like to use zwift with an ipad. Will I Need an adapter for it to talk to the trainer?

My goals are to be able to do different routes and maybe group rides virtually. Do some famous race routes like the tour de france. ^ CLICK TO REPLY]]> Superbobu2 Zwift Riders Forum Thu, 05 Jul 2018 08:29:54 -0500 https://staminist.com/read.php?1,673# https://staminist.com/read.php?1,673# Measured the body with my trusty calipers and it was a hair under 37mm, so it seems to be an 11 speed hub.
You can also see from this chart why the 1.8mm spacer is required for some 10 speed cassettes on an 11 speed hub. ^ CLICK TO REPLY]]> Skye Cycling Forum Mon, 04 Jun 2018 20:53:33 -0500 https://staminist.com/read.php?1,667# https://staminist.com/read.php?1,667# Continental ContiTube Race 28 (700C) 700x20-25c, 60mm Presta (threaded) ... 104 grams
Continental ContiTube Race 28 (700C) Light 700x20-25c, 80mm Presta (non-threaded) ... 79 grams
Pretty big difference. I thought the 20mm longer stem would have added a fair big of weight, but there's a huge difference in the wall thickness between the Race 28 and the Race 28 Light as you can see in the photo. I'll probably put in the heavier tubes anyway for the added puncture protection, at least for now.
Skye ^ CLICK TO REPLY]]> Skye Cycling Forum Thu, 19 Apr 2018 18:34:39 -0500 https://staminist.com/read.php?1,661# https://staminist.com/read.php?1,661# Are you well enough to work out?
"We differentiate between 'above the neck' symptoms such as a runny or stuffy nose, watery eyes or a mild sore throat," says Wotherspoon, "and 'below the neck' ones, such as a cough, a congested or tight chest, an upset stomach, muscle aches or fever." If your symptoms are above the neck and you feel OK, it is fine to do a light work-out.
"Hard exercise compromises the immune system, allowing a virus to strengthen its hold," says Nieper. "The body is already under stress in fighting the infection, so piling on additional stress through vigorous exercise is counterproductive." Studies have found that a long, hard work-out can lower immunity for up to nine hours.
And if your symptoms are below the neck, give your work-out a miss regardless of how you feel, or how much you think you need to do it. Exercising with major cold symptoms, particularly a fever, will prolong your illness and can be dangerous.
"From a sports medicine point of view, there are no specific signals that you're ready to return," he says. "Once your symptoms have gone, try a gentle 10-minute work-out and see how it feels. If that's OK, gradually increase the challenge the next day, and again the day after. If you're still feeling fine, you can gradually work your way back to where you were." But, he warns, "don't try to make up for lost time. Push too hard, too soon, and you might end up back where you started."
My symptoms were definitely below the neck (hacking cough, aching/soreness) so I've been doing nothing for the past week. Just some lingering congestion now, going to try a very light 15 minute spin today on the trainer and see what happens. ^ CLICK TO REPLY]]> Skye Cycling Forum Mon, 09 Apr 2018 11:33:10 -0500 https://staminist.com/read.php?1,660# https://staminist.com/read.php?1,660# How To Plan Your Season with Training Stress Score
How much weekly TSS any particular person can tolerate depends a lot on your fitness level, recovery rate, what you're training for, etc
The basic coaching advice seems to boil down to ramping up your weekly TSS slowly and seeing if you can sustain that level for three weeks before taking an easy week to absorb the training and recharge before starting a new block at a slightly higher load.
Happy suffering!





^ CLICK TO REPLY]]> Skye Cycling Forum Tue, 20 Mar 2018 16:51:05 -0500 https://staminist.com/read.php?1,659# https://staminist.com/read.php?1,659# Enjoy!
Skye ^ CLICK TO REPLY]]> Skye Cycling Forum Thu, 08 Mar 2018 17:35:12 -0600 https://staminist.com/read.php?1,656# https://staminist.com/read.php?1,656# I hope to be flexible enough to descend “back down” at some point, the rest seem pretty risky. I’m just happy to be in the drops at this point ^ CLICK TO REPLY]]> Skye Cycling Forum Thu, 01 Feb 2018 19:59:27 -0600 https://staminist.com/read.php?15,652# https://staminist.com/read.php?15,652# I am signed up to my second marathon on the 8th of April and my first ever half ironman on the 17th of June. To answer questions of fitness/experience, this marathon I'm aiming for around 3h30 mark. This will be my first triathlon of any kind, but I am a pretty competent swimmer. Currently on a training programme (bupa advanced marathon programme) of 5/6 runs per week for the marathon but this doesn't involve any swimming. I cycle every day about 5 miles to go in/out of work, so cycling is the least of my worries (I have completed cycling holidays of around 70 miles a day max so have experienced of longer cycling).
Any tips for the transition to the half iron man training, whether I should implement some swimming earlier into my marathon programme for the steadier runs.. any tips for a programme, any particular sessions, a good way to transition, etc.
Thanks everyone!! ^ CLICK TO REPLY]]> Pierre Triathlon Forum Wed, 10 Jan 2018 08:25:33 -0600