Any question answered...

Anyone know what these cranks are?

There are no stamps or marks at all on them. They're pretty light and seem very nicely made

it is been done.... http://urbanvelo.org/montano-velo-fixed-hub-disc-adapter/

Thought I'd see in somewhere.

I saw it here - http://prollyisnotprobably.com/2009/10/broakland_fixed_hub_disk_adapt.php

Anyone know what these cranks are?

There are no stamps or marks at all on them. They're pretty light and seem very nicely made

Those are Cook Bros cranks. I'll get you more info if you gimmie some time. Very stiff cranks with a legendary rep in old skool mtb

^^ [ame="http://forums.mtbr.com/showthread.php?t=192813"]The Cook's Crank Thread To End All Cook Crank Threads - Mountain Bike Review[/ame]

As you're more intimate with them it's easier for you to identify them from the descriptions given.

Firstly I would ask why you did that range of sets, reps and load? And what you are aiming to achieve with your muscles?

And why use a leg extension machine that works your legs in exactly the opposite direction to a pedalling action.

Use a leg press machine till comfortable with bodyweight presses then squatty squatty squat.

Squats can be done in many different ways too. Also you need someone to spot you when you're doing squats

When I use the leg extension machine ...

You shouldn't use a leg extension machine. Gym machines a work of the devil, forcing isolated unnatural movement. Free weights are the way to go. Do squats, they work your whole body and soul.

Get some training first to do it right.

^^ The Cook's Crank Thread To End All Cook Crank Threads - Mountain Bike Review

As you're more intimate with them it's easier for you to identify them from the descriptions given.

cheers, but they're not in that thread. If any one could shed some light on what model they are i'd be very grateful.

Or fuck the weights and try pistol squats :|

[ame="http://www.youtube.com/watch?v=TWvIu7s-vIM"]http://www.youtube.com/watch?v=TWvIu7s-vIM[/ame
]

For cycling? bear in mind the gluteus/thigh extensor range are the main useful muscles for cycling. You'll need to build the glutes and hams as well as the quads.

As for sets/reps/load:

for conditioning/prep: 3-4 sets of 8-10 reps of 50-70% 1RM
for size: 2-4 sets of 10-15 reps of 80+% 1RM (usually till failure)
for strength: 3-5 sets of 3-6 reps of 80+% 1RM

^this is based on a cyclist's program, using weights for cycling specific training and not a body builder or power lifter, though the principles are similar, and is open to opinion and some leeway, especially with the load%.
Additionally there would be explosive exercises with jumps and reduced load for speed. (not really applicable to the leg extension)
Your mileage with different exercises may vary

1RM= 1 unit equivalent to the heaviest thing I can shift?

And why use a leg extension machine that works your legs in exactly the opposite direction to a pedalling action.

Use a leg press machine till comfortable with bodyweight presses then squatty squatty squat.

It does work the quads though, which are used in cycling. I also use the leg curl and the squat-sled thing.

Squats can be done in many different ways too. Also you need someone to spot you when you're doing squats

I don't have anyone to spot me, and the restrained bar (Smit machine?) is always in use, rather annoyingly

You shouldn't use a leg extension machine. Gym machines a work of the devil, forcing isolated unnatural movement. Free weights are the way to go. Do squats, they work your whole body and soul.

Get some training first to do it right.

I'll be changing gym soon- maybe the new one will have more of a free-weight area, the current one has not a great deal in that department (Brockwell Lido)

Or fuck the weights and try pistol squats :|

http://www.youtube.com/watch?v=TWvIu7s-vIM

I'll give these a go

I can't do 1 of those pistol squats.

willem dafoe does them in the extra's on the life aquatic dvd.
he has his arms crossed too the whole time, like a boss.

^^ That's alright, looks like he can do enough for all of us.

My belly is in the way...

it is been done.... http://urbanvelo.org/montano-velo-fixed-hub-disc-adapter/

Thought I'd see in somewhere.

I saw it here - http://prollyisnotprobably.com/2009/10/broakland_fixed_hub_disk_adapt.php

Those are Cook Bros cranks. I'll get you more info if you gimmie some time. Very stiff cranks with a legendary rep in old skool mtb

Just had a lil google. That is what I need! non, where can I buy one from!

http://montanovelo.com/

Send them an email. If you speak nicely they may send one out.

It says perfect for a track spaced hub. is there any reason it wouldnt work with a 135 hub?
Oz thankyou for that link. will give them an email

For the placing of the disc I would assume. So that the chainline stays right but then the L/H side is brought away from the dropout. Change of axle and additional spacers and boom you haz disc/fixed hub

Awesome thanks very much. I just have zero experience with disk brakes etc so am a complete noob when it comes to it and am learning as I go!
So if the disk brake is too close to the chainstay i could fit it to the other side of the disk adaptor just like you can with a chainring?

No. Because then it would be too close to the spokes. Spacing for a disc it more critical than that of a chainline. And when you do buy the disc system don't buy 'post mount' It's a serious pita if everything isn't tight.

squats are well good except they fuck your knees

Only if you go too low.

Ubuntu is getting shitter from my experience and fedora better.

That's why I'm sticking to V10 or if I do go to V11 I'll be using Gnome2 instead of the shitty new view

Who do I have to threaten to get Sky to stop sending me letters?

do they want you for the team?