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Search: Posts Made By: warx
Showing results 1 to 50 of 68
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Forum: Track Cycling: Velodrome Racing and Training Area
03-12-20, 11:30 AM
Replies: 1,030
Views: 176,425
Posted By warx

My takeaway on VBT in general is it's a method...

My takeaway on VBT in general is it's a method for optimizing strength performance (not hypertrophy) where:

Concentric should be done fast with >75% 1RM. Eccentric slower.
Know just how many...
Forum: Track Cycling: Velodrome Racing and Training Area
03-11-20, 06:44 PM
Replies: 1,030
Views: 176,425
Posted By warx

True but there's some math as to when to stop...

True but there's some math as to when to stop based on slowing down I guess. I think this study (link below) and article speaks to it clearer:


...
Forum: Track Cycling: Velodrome Racing and Training Area
03-11-20, 06:30 PM
Replies: 1,030
Views: 176,425
Posted By warx

Anyone read the article with new study (and older...

Anyone read the article with new study (and older articles back to 2017) on Velocity Based Training?
...
Forum: Bicycle Mechanics
11-10-19, 07:17 AM
Replies: 3
Views: 454
Posted By warx

These brakes have been bled at two shops (my team...

These brakes have been bled at two shops (my team shop and LBS) but eventually I learned to bleed them properly as it was too time consuming to keep taking them in. I've heard people recommend using...
Forum: Bicycle Mechanics
11-09-19, 08:20 AM
Replies: 3
Views: 454
Posted By warx

Fed up with 6800 discs - R8000 or AXS better?

I have 6880/R785 on two road bikes one with the inline L-01 and one with the J-02 pads. I'm just getting tired of:

1. manually re-centering the calipers every 200 miles
2. changing pads every...
Forum: Track Cycling: Velodrome Racing and Training Area
03-07-19, 05:24 PM
Replies: 1,030
Views: 176,425
Posted By warx

Not equipment related - but now winter is over...

Not equipment related - but now winter is over and weight-training just once a week I am going to try single set to failure (unilateral) for some more taxing exercises. Some say it's almost as...
Forum: Fitting Your Bike
03-28-18, 03:45 PM
Replies: 16
Views: 9,904
Posted By warx

True that recent studies have shown power...

True that recent studies have shown power detriment from static stretching before events - mainly high max efforts though (power lifting, sprinting). I only started stretching hams/glutes/calfs...
Forum: Fitting Your Bike
03-28-18, 12:42 PM
Replies: 16
Views: 9,904
Posted By warx

I've come to the realization that returning to...

I've come to the realization that returning to heavy weight training for the bike has led me to Anterior Pelvic Rotation that has given me lower back pain - not during riding but in the mornings and...
Forum: Track Cycling: Velodrome Racing and Training Area
10-16-17, 11:36 AM
Replies: 1,030
Views: 176,425
Posted By warx

Next step: 8 reps of 800lb deadlifts :-) ...

Next step: 8 reps of 800lb deadlifts :-)

https://barbend.com/jerry-pritchett-wins-2017-americas-strongest-man/
Forum: Track Cycling: Velodrome Racing and Training Area
10-13-17, 01:07 PM
Replies: 1,030
Views: 176,425
Posted By warx

The whole article here (yes it's a "how to for...

The whole article here (yes it's a "how to for general populous" article but it's one of very few references to actual sprinters workouts.)
How to get legs like track cyclist Jason Kenny - Telegraph...
Forum: Track Cycling: Velodrome Racing and Training Area
10-13-17, 01:02 PM
Replies: 1,030
Views: 176,425
Posted By warx

Just to add a little more context here's more of...

Just to add a little more context here's more of the article.
Forum: Track Cycling: Velodrome Racing and Training Area
10-13-17, 11:22 AM
Replies: 1,030
Views: 176,425
Posted By warx

Yeah, I do need to keep track - I'll look for an...

Yeah, I do need to keep track - I'll look for an App to help. I know I take 45g of "Naked Whey" a day but don't want to rely on supplements any more than this.

The question is if split squats are...
Forum: Track Cycling: Velodrome Racing and Training Area
10-12-17, 03:14 PM
Replies: 1,030
Views: 176,425
Posted By warx

I have lifters straps but my bar is only 1"...

I have lifters straps but my bar is only 1" (25mm) and still leaves the weight hanging on the shortest fingers more than in the grip. Better bars are bigger and some even have rotating handles with...
Forum: Track Cycling: Velodrome Racing and Training Area
10-12-17, 11:32 AM
Replies: 1,030
Views: 176,425
Posted By warx

Well... I'm stuck with weights (non-aerobic,...

Well... I'm stuck with weights (non-aerobic, indoors) as the smoky air quality from the NorCal fires is pretty awful here. Wearing a mask as I type this [still, blessed I'm not impacted further.] We...
Forum: Track Cycling: Velodrome Racing and Training Area
08-27-17, 08:09 AM
Replies: 1,030
Views: 176,425
Posted By warx

Great articles! - thanks for posting. One reason...

Great articles! - thanks for posting. One reason I've been doing single leg stuff is so I can hold the weight in a similar position to the hex/trap bar - but also with a regular bar you need a good...
Forum: Track Cycling: Velodrome Racing and Training Area
08-24-17, 07:00 PM
Replies: 1,030
Views: 176,425
Posted By warx

OK - worst DOMS story: On vacation (no bike)...

OK - worst DOMS story:

On vacation (no bike) and thought I'd go for the KOM/CR running down Massada to the Dead Sea and beat my family in the cable car. It's cool as you start at just above sea...
Forum: Track Cycling: Velodrome Racing and Training Area
08-24-17, 03:21 PM
Replies: 1,030
Views: 176,425
Posted By warx

I'm generally on a weight-gain to weight-neutral...

I'm generally on a weight-gain to weight-neutral diet with at least 40g of supplemented protein/BCAAs. If I stop this I definitely feel it.

Regarding the DOMS - funny as the split squat (not...
Forum: Track Cycling: Velodrome Racing and Training Area
08-24-17, 10:07 AM
Replies: 1,030
Views: 176,425
Posted By warx

Followup - reducing eccentric

Posting a followup on some things I've been trying.

I tried heavy squats 2-3 times a week to see if I could get over the DOMS hump. Nope. Seems like I am one of those genetically disposed folks...
Forum: Track Cycling: Velodrome Racing and Training Area
08-21-17, 07:22 AM
Replies: 19
Views: 5,707
Posted By warx

I've been practicing with my PRO Missile EVOs and...

I've been practicing with my PRO Missile EVOs and got the 45deg ski-bends to replace the J bend extensions. I know these are tried and trusted bars but they certainly do flex more than I was...
Forum: Track Cycling: Velodrome Racing and Training Area
07-20-17, 08:00 AM
Replies: 42
Views: 7,825
Posted By warx

In MotoGP if the riders reaction is deemed under...

In MotoGP if the riders reaction is deemed under 0.1sec they consider it a jump start ("Beyond human reaction"). However in the British GP (F1) pretty much looked like Bottas was under 0.1sec but no...
Forum: Track Cycling: Velodrome Racing and Training Area
07-19-17, 03:20 PM
Replies: 42
Views: 7,825
Posted By warx

I'd be curious to know how it holds the bike (and...

I'd be curious to know how it holds the bike (and the rider?). I've never seen one in person but since I've got a metal shop this definitely would be a fun project.
Forum: Track Cycling: Velodrome Racing and Training Area
06-08-17, 07:04 AM
Replies: 1,030
Views: 176,425
Posted By warx

Yes! Very much appreciate all this fantastic...

Yes! Very much appreciate all this fantastic info.

This week I'm starting to lift every three days to see if I can find that "breakthrough" moment. Certainly puts some hard points down for forming...
Forum: Track Cycling: Velodrome Racing and Training Area
06-07-17, 08:26 AM
Replies: 1,030
Views: 176,425
Posted By warx

What a great resource this forum is! So I...

What a great resource this forum is!

So I still don't understand if NM workouts (weights in particular but also sprints, standing starts) tax the same systems as aerobic/LT/VO2 and how you can...
Forum: Track Cycling: Velodrome Racing and Training Area
06-05-17, 01:40 PM
Replies: 1,030
Views: 176,425
Posted By warx

Cool! I always stretch every night (rear chain...

Cool! I always stretch every night (rear chain and quads) even the day of and day after weights (sore). I also use foam rollers every day. Maybe I'll try skipping both of those as it sounds like it...
Forum: Track Cycling: Velodrome Racing and Training Area
06-05-17, 08:22 AM
Replies: 1,030
Views: 176,425
Posted By warx

About eccentric in cycling; I see the only...

About eccentric in cycling; I see the only eccentric load is on the hamstring due to the paradox above. No other muscle sees heavy load while elongating right? There's no resisting, absorbing or...
Forum: Track Cycling: Velodrome Racing and Training Area
06-04-17, 05:20 PM
Replies: 1,030
Views: 176,425
Posted By warx

When I see folks like Robert Forstemanns' deep...

When I see folks like Robert Forstemanns' deep squats then I worry about ROM (and knee longevity). I think we're looking for the best stimulus for adaptation which seems well understood and is more...
Forum: Track Cycling: Velodrome Racing and Training Area
05-30-17, 10:38 AM
Replies: 1,030
Views: 176,425
Posted By warx

I've been sticking to single leg exercises for a...

I've been sticking to single leg exercises for a number of reasons:
- closer assimilation to cycling,
- increase in stability,
- easier to self spot,
- less equipment!
(e.g. single leg...
Forum: Track Cycling: Velodrome Racing and Training Area
05-26-17, 10:34 AM
Replies: 1,030
Views: 176,425
Posted By warx

I will give it a shot! Thanks! I always wonder...

I will give it a shot! Thanks! I always wonder where the balance is for damage/repair vs. real adaptation while leaving the body able to maintain a decent VO2 training load. Still have to get some...
Forum: Track Cycling: Velodrome Racing and Training Area
05-26-17, 07:30 AM
Replies: 1,030
Views: 176,425
Posted By warx

Yes exactly. Upper body gets used to heavy...

Yes exactly. Upper body gets used to heavy weights quickly and DOMS not an issue. After months of regular once-a-week heavy legs it still puts me in hobble mode easily. I should try weights twice a...
Forum: Track Cycling: Velodrome Racing and Training Area
05-25-17, 05:11 PM
Replies: 29
Views: 6,344
Posted By warx

One thing I am realizing about the hot-wax lube...

One thing I am realizing about the hot-wax lube for a track bike:- need to ride for a couple of minutes and re-tension. Quite a lot wax gets in there evidenced by trying to fit the missing-link back...
Forum: Track Cycling: Velodrome Racing and Training Area
05-25-17, 04:54 PM
Replies: 1,030
Views: 176,425
Posted By warx

I think the hardest part about heavy weights is...

I think the hardest part about heavy weights is time spent suffering DOMS afterwards... For me the three days after doing heavy legs (routine below if curious) are sooo painful nowadays. Day One I...
Forum: Track Cycling: Velodrome Racing and Training Area
05-18-17, 04:20 PM
Replies: 29
Views: 6,344
Posted By warx

Thanks! My dropouts are almost that long but the...

Thanks! My dropouts are almost that long but the screw tensioners would never make it to the end (if people even use them).
Forum: Track Cycling: Velodrome Racing and Training Area
05-18-17, 09:44 AM
Replies: 29
Views: 6,344
Posted By warx

[Awakening thread!] I have used wax w/ a...

[Awakening thread!]

I have used wax w/ a splash of gun-cleaner Super-Moly (not Molly) in a small fondue pot for my road and commute bikes in the summer (dry here in NorCal). Thinking about it for...
Forum: Track Cycling: Velodrome Racing and Training Area
05-12-17, 09:22 PM
Replies: 42
Views: 7,825
Posted By warx

That's a good idea! I think I have some plastic...

That's a good idea! I think I have some plastic dip or some large think heatshrink.

I am actually going to make a nicer one next. I will make the head a fork with two prongs so I don't have to...
Forum: Track Cycling: Velodrome Racing and Training Area
05-11-17, 10:30 PM
Replies: 42
Views: 7,825
Posted By warx

Next up was a "Tomity" chain-whip. I had some...

Next up was a "Tomity" chain-whip. I had some left-over 30x3mm stainless flat bar and used a K710 chain. Seems to work very nicely even if it's not pretty. I might get to polishing the welds. Might....
Forum: Track Cycling: Velodrome Racing and Training Area
05-10-17, 08:04 PM
Replies: 13
Views: 2,936
Posted By warx

I guess the pinkie left dangling is the better...

I guess the pinkie left dangling is the better option. Still, might take some getting used to. Shame it's tapered solid end else you could fabricate a short extension.
Forum: Track Cycling: Velodrome Racing and Training Area
05-04-17, 03:43 PM
Replies: 29
Views: 6,179
Posted By warx

I've just this week completed a Koichi San II...

I've just this week completed a Koichi San II build (XL). Yet to ride it in anger and my local practice track just closed for renovations...

Also, I'm running 20/24 spoked 88mm clincher wheels so...
Forum: Track Cycling: Velodrome Racing and Training Area
05-04-17, 02:39 PM
Replies: 1,040
Views: 384,270
Posted By warx

Koichi San II complete

Build finished just in time for San Francisco Polo Fields to close for 2 months of renovation :foo: Guess I'll have to do the drive to Hellyer more often.
Forum: Track Cycling: Velodrome Racing and Training Area
05-01-17, 09:49 AM
Replies: 41
Views: 10,059
Posted By warx

I am learning that [again old dog, simpler...

I am learning that [again old dog, simpler tricks] but at least I saved some money for my "pat on the back" number :)
I will say it is much more work to interpolate effort/work onto a...
Forum: Track Cycling: Velodrome Racing and Training Area
05-01-17, 07:49 AM
Replies: 41
Views: 10,059
Posted By warx

I can't speak for P1 pedals but when I first read...

I can't speak for P1 pedals but when I first read this thread I assumed the loss of data at the start referred to time lag of power meters reporting data - not so much the sleep-then-wakeup delay.
...
Forum: Track Cycling: Velodrome Racing and Training Area
05-01-17, 07:15 AM
Replies: 9
Views: 5,577
Posted By warx

Thanks. I had wondered about that. My Venge came...

Thanks. I had wondered about that. My Venge came with CL64 Rovals which I love but Speczd only sell separate wheelsets as the CLX (ceramic 240 hubs). I wanted to buy a set of the new 50s but not the...
Forum: Track Cycling: Velodrome Racing and Training Area
04-30-17, 06:29 PM
Replies: 9
Views: 5,577
Posted By warx

Can anyone comment on the Planet-X ones? They...

Can anyone comment on the Planet-X ones? They list like they are above average ebay quality and can be had with ceramic bearings etc. I was trying to see what the Irish team uses at Worlds with their...
Forum: Track Cycling: Velodrome Racing and Training Area
04-28-17, 07:16 AM
Replies: 19
Views: 5,707
Posted By warx

There's a few "early" reviews on the Revos and...

There's a few "early" reviews on the Revos and people seem to like the design. I think they will have that advantage of getting more dead-lift-like at the start. Also a lot of reconfiguration options...
Forum: Track Cycling: Velodrome Racing and Training Area
04-27-17, 03:37 PM
Replies: 42
Views: 7,825
Posted By warx

Nice! I've been looking at the Spezd Sub 6...

Nice! I've been looking at the Spezd Sub 6 laceups - but I have wide feet. I might just try this on my Bontrager old MTB broken buckle shoes. So DIY eyelets just don't hold up?
Forum: Track Cycling: Velodrome Racing and Training Area
04-26-17, 10:44 PM
Replies: 19
Views: 5,707
Posted By warx

I understand that these are of unknown strength...

I understand that these are of unknown strength in Kilo usage but, except for the Pro Missile EVO, every other carbon bar mentioned here (Revo, Deda, Vision) in this thread is unknown also. Just...
Forum: Track Cycling: Velodrome Racing and Training Area
04-26-17, 09:19 PM
Replies: 19
Views: 5,707
Posted By warx

I wonder how good these are. The ad lists some...

I wonder how good these are. The ad lists some olympic / worlds track teams that have purchased them (and a silver medal won with them):

Carbon Aero Cycling Racing TT Stacked Bars - Inc....
Forum: Track Cycling: Velodrome Racing and Training Area
04-26-17, 06:59 PM
Replies: 42
Views: 7,825
Posted By warx

I have that powder coating tool. Only used it for...

I have that powder coating tool. Only used it for doing some hovercraft parts. Used Infrared propane heads to do the baking though as the part was big.

I have a 3D printer (RapidLite 200) that...
Forum: Track Cycling: Velodrome Racing and Training Area
04-25-17, 09:34 AM
Replies: 63
Views: 16,254
Posted By warx

Thanks for posting. Well first of all I...

Thanks for posting.

Well first of all I guess I was wrong about Shmeleva losing time at the beginning (and will be wary of Antmccrossan commentary in the future!) . She pretty much had the same...
Forum: Track Cycling: Velodrome Racing and Training Area
04-25-17, 07:14 AM
Replies: 19
Views: 5,707
Posted By warx

Four out of eight of the mens kilo were on Pro...

Four out of eight of the mens kilo were on Pro Missile Evos. The rest looked like custom. While they all had about 8-12cm drop from pads to base bar grips some did it with flat base-bar and risers. I...
Forum: Track Cycling: Velodrome Racing and Training Area
04-24-17, 03:23 PM
Replies: 63
Views: 16,254
Posted By warx

Late to this (been watching through the long days...

Late to this (been watching through the long days coverage). It's interesting that the first splits from Shmeleva she was dropping more and more time and then gained big at the end. Voinova just did...
Showing results 1 to 50 of 68
 
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