Friday Night Norwich City Rides

I'm out (again) - this time we have friends coming over from Wales for the weekend. Gah!!

Yep - I'm def in this week, nothings planned socially, 20 - 30 miles sounds good.

Nuff said! Hahahahhahahaha! Gotta getcha out soon boyo!

Anyone got a spare front wheel I could use for a week or so? Mine is horribly out of true, the brake has started to bind on it..

I'm at work. Likely to be here until 11pm.

For that reason, I'm out...

Yep i got a spare front you're welcome to use.

Anyone got a spare social life I can borrow?

My knee is fucked, don't know what the hell I've done but It's really giving me grief, it hurt when I was riding back from Paris this year but didn't really have much choice but to keep on riding.
Since then It's been on and off but I've been riding the bike everyday for the last 2 and half months.
Now it's really hurting, I have to sit/sleep a certain way to keep the pain off. Going to start taking cod liver tablets today and swim more to ease the pain.

My worry is that I don't think riding fixed gear is helping at all. I'll start riding the geared bike when I can but for now swimming is the exercise I'm getting.

Do you wear any kind of support? I find they help far more than seems possible.

I don't think that riding fixed is that bad, unless you're always skidding and braking with your legs. Try using the brake more. I've pretty much given myself a skid embargo because of knee pain.

Worth a bike fit as well, either professional or just you and a mate with some beer, allen keys and a bit of time. Ride around while someone watches. I found that a few mm can make all the difference.

Failing that, go to your GP. I went a while back and am currently waiting for a physio referral. Over the last 3-4 years I've seen a doctor a few times and always been told to rest, that's it. This is the first time that I feel something might be done about it.

I was given simple exercises to try by my GP as a stop-gap, as apparently my pedal-pushing muscles have become too strong and are pulling the knee joint out of shape. Need to work on my walky-walky muscles a bit. Will see what the physio has to say...

I have had countless knee injuries doing stupid shit on bikes. The worst was when I took my right foot off the pedal doing a curved wallride at the UEA. Foot down but bike carried on around the corner. Crunch. Around I twisted @ speed with my foot stationary! Ooooooooooooooohhhhhhhhh!

I found a decent quality knee strap helped a lot, but was advised not to wear it all the time,as you will weaken the muscles used to support your weight.

My strap was £15, made of neoprene tubing and well worth it. When I was stifff in the mornings (not like that!), I would put the strap on for 10 mins or so, take it off and my knee would feel a damn sight better for a couple of hours. Almost like someone had pressed a magic healing button!

...stifff in the mornings...

..strap on..

I love it when you talk dirty..

Seems like a lot of people get pain in one knee riding fixed. I figure this is down to the fact that most people have one leg longer than the other? When you got your bike fit done Sparkes, did they suggest orthotics or anything?

Cheers guys,

Sparky I barely ever brake using my legs thats what I found weird. What are these simple exercises you speak of?
My bike fit seems fine (to me) I don't feel like I'm reaching too far for the pedals and my posture is fine on the bike.

Maybe I should just leave off it for a little bit and see how I feel?

Can you switch to freewheel to see if that helps?

freewheel

What's one of those?

I figure this is down to the fact that most people have one leg longer than the other?

Not sure how this would affect fixed riders more than anyone else...

When you got your bike fit done Sparkes, did they suggest orthotics or anything?

Nope. I must be symmetrical!

I found a decent quality knee strap helped a lot, but was advised not to wear it all the time,as you will weaken the muscles used to support your weight.

I've heard this too. Tried it for a while, helped a bit. Worth a shot for a few quid.

What are these simple exercises you speak of?

Just sit on a chair and extend your leg out straight in front of you. Basically giving it a good stretch but also using the weight of your leg to strengthen those extending muscles (not sure what they're called). It's about balancing up the strength of the ones that bend the knee and the ones that extend. Can use a little weight too if you want. I used a bag with a book in. Do it 50 times AM and PM.

Not sure what damage it could do, but you may want to check with your doc first.

What's one of those?

It's the thing I accidentally put the chain on when I'm not paying attention.

When stretching, ease into it until you can feel it then stop. Breath deep and slow for 5-10 seconds, you should feel the tension relax. Then continue the stretch and repeat this process.

A physio told me you have to do this as muscles are hardwired not to overstretch, but if you ease them in the brain works out that it's actually ok and lets you keep going.

How far is the ride tomorrow night going to be roughly?

30?

I'm still not right so would favour something nearer 20. That route round the ring road is really good and ideal for people with shit front lights as it doesn't go through any wooded C-roads.

I was up for a 30 miler. Done a route last night which I shall post later on...

Pretty much gonna be Norwich-Stoke Holy Cross-Saxlingham-Fundenhall-The Pelican (Tacolneston to pick up Dom after work!)_Wymondham-Norwich...

I've still got a rotten cold, but this should blow the arse off it....

What dya recon? Oh and decent lights are always a good idea, especially @ this time of year!

I've still got a rotten cold, but this should blow the arse off it....

This was my excuse for wanting a short ride! 'Spose that's fine then. I've found extra lights for this week too, have a crappy but better-than-nothing spare rear too if anyone needs it (Jack / Peter?).

Yeah and Doms cleared it with his boss, so that Jack and Peter can come into the pub late...

Gems just called and the spokes for my new rear wheel have arrived! Yay. Now I just gotta try and teach myself how to build a wheel!

Off to see Mr Scruff at UEA tomorrow night so I'm out.

Off to see Mr Scruff at UEA tomorrow night so I'm out.

Nice. Very nice. Have a cup of tea and get involved. Sold out, I presume?

Now I just gotta try and teach myself how to build a wheel!

PuP explodes in a shower of spokes and nipples near Tacolennesoldnsneston...