Any question answered...

Don't think you'd fit two on.

you might if you run them onin tandem

would you advocate 2 chains per life of a cassette

At least, maybe more. Depends on the cassette, though. Not worth chucking a new chain on every 3 months if it's only an HG50 cassette, but on DuraAce/Red/Record you probably save more cassette money than you spend on chain money.

these any good peter? > http://www.sjscycles.co.uk/down-tube-stops-fittings-dept668/

perfect, cheers!

just the postage cost is silly :-(

6.99 for the item, 7.00 for postage

I'll email them to ask if they can just stuff it in an envelope, shouldn't be so expensive

Puncture this morning, need a new tyre have done for a while, i have a spare 25c gator I'll put on the front, what should i put on the rear (geared road bike)?

Leatherman Wave, great all round tools, but I abused mine and the knife is chipped, you do need to keep it cleaned and oiled, still recommended them mind.

Someone recommended me the Victorinox Swisstool Spirit as a replacement as it's identical in cost and apparently better.

Thx will look into that too, but beefy is good.

I've a Leatherman Wave - it has been very good. Buy in the USA if possible, much cheaper.

Thx will look into it

My Gerber Suspension is awesome.

cool will check it out, I have a Hinderer in Greece and it's by far the most awesome knife I've ever owned.

I'm moving house and need a "Man and Van" type service. Any recommendations or should I just pick one at random from Gumtree?

I'm moving from Crystal Palace to Harringay and need a Luton sized van.

You must have a lot of stuff.

yup, a house full.

can you buy flowers from new covent garden market if you arent a trader?

Yep, definitely can, done it before.

Heart rate monitors. I've been reading about how they aid training. Mostly about Zone 2 rides to build an aeroic base or something.
I rode with one for the first time today, topped out at 187bpm, seem to have a resting bpm of 70 and over 30 miles averaging 150bpm when going 20mph. It was a fairly average ride, on a route I've done a good few times. Although I didn't feel particularly strong today. That puts my average bpm at 80% of max and apparently in "no-man's land"
Apparently if I were to ride at 120-140 bpm instead then it would raise my aerobic capacity and would be able to go faster for the same effort.
This sounds good to me, but I can't get past the feeling that riding slower for the same distance just isn't going to help. I don't get much time to cycle, usually just 1 or 2 days a week, so want to make the most of it.
Does anyone on here use or have used a HRM to train? Have you done the whole cycling in zone 2 thing and has it worked?

My info is based purely on reading a lot of books and one season of racing so don't take my words as the truth but my experience is:

Having read a few slevless and ironman training books, they recommend staying below Anaerobic Threshold (AT) to build up base fitness, then do interval training to boost speed. The interval training stretches your muscles to the point of 'damaging' them but then when they recover, they recover stronger, thus making you faster. The side effect is also that you raise your AT over time, thus allowing you to ride faster/harder without crossing the AT and so you can keep it going for longer. You can always replenish oxygen by breathing, but as soon as you go AT, you have a finite amount of muscle energy/strength without resting, so you'll end up burning out/blowing up/not being able to ride very fast any more. To compare the turtle and the hare, the hare sprints off above his AT, then knackers himself out, and limps home, whereas the turtle stays in zone 2 the whole time and crosses the line first. The books say if you don't stay in zone 2 after doing AT training, your muscles won't recover and repair so you won't see the benefit of your effort.

Used to.

Ride faster to go faster.

There's a HRM thread.

After reading Adam Topham's book, he basically says screw all that namby pamby recovery and zone 2 shit and just ride hard all the time as much as you can. What's the point in rolling around at 15 mph when you want to race at 25mph? Your body needs to get used to what you want to do, so if you're going to spend your time at 25 mph in the race, train like that.

It's sort of a build your strength for the race over time method versus keep smashing yourself over and over again and your body will get use to it method.

I utilised the zone 2 and intervals method over winter 2011/2012 and when I did my first race I didn't really feel prepared, I then spent the season just riding liking I was racing all the time and I got better over the course of the season, but then that could be that the 2nd method was better or that I was getting used to racing.

Too many variables, and too long a post from someone who knows too little.

TL;DR

I imagine RPM/Tester/everybody in the world will be along soon to tell me how wrong I am.

I think the best thing I gleaned is work out first what you want to achieve from 'training'.

Just sit around and drink, you don't even get out of zone 1, so therefore end up much fitter.

perfect, cheers!

just the postage cost is silly :-(

6.99 for the item, 7.00 for postage

I'll email them to ask if they can just stuff it in an envelope, shouldn't be so expensive

Their standard postage is recorded delivery.

Puncture this morning, need a new tyre have done for a while, i have a spare 25c gator I'll put on the front, what should i put on the rear (geared road bike)?

Rubino Pro if economy is your priority, Four Seasons if you are bit more flush? Planet X also had wired Conti GPs for £17ish, might be worth a punt.

I have a KMC quick link, which says it fits HG40 6/7/8 speed chains. However, when I fit it, it does seem a bit loose. I don't need to squeeze the side plates to open it. Is that right? Will the tension of the chain keep it fastened? Is there no chance of a moment of slack (going over a hump, bit of chain slap) causing the two halves to come apart? Am I doing it wrong?

I am expecting "no", "no", "no", "yes", hopefully followed by advice to get it right - which would be great.

EDIT: The chain spec says it is 7.3mm pin length, the quick link says it is for 7.3mm chains....

I have some b'twin 8 speed quick links, might try those, but I would rather use the one that says it fits.

"The rheology of silicone rubber impression materials" (Journal of Dentistry, 1989; 17: 171-176).

Thank you for the very detailed response.

On your advice, I went to a dentist to take impressions, rather than risk it myself. For an extra £20, it was well worth the peace of mind.

After reading Adam Topham's book, he basically says screw all that namby pamby recovery and zone 2 shit and just ride hard all the time as much as you can. What's the point in rolling around at 15 mph when you want to race at 25mph? Your body needs to get used to what you want to do, so if you're going to spend your time at 25 mph in the race, train like that.

He states often though that he has very little time to train and intervals on a turbo suit him. Also he was quite fit to start with. It's certainly not going to be the best method for everyone.

On your advice, I went to a dentist to take impressions, rather than risk it myself. For an extra £20, it was well worth the piece of tooth.

Can't trust those Cervelo riders.

#anyonewannasellap5

He states often though that he has very little time to train and intervals on a turbo suit him. Also he was quite fit to start with. It's certainly not going to be the best method for everyone.

He definitely comes across as some sort of anomaly, in that he just decides to start racing, and totally smashes it, but I guess that's dedication and determination for you.

Can't trust those Cervelo riders.

#anyonewannasellap5

No. Shiv or GTFO

I do prefer the Shiv.

Can someone 'shop a girl covering her modesty with two shivs with the caption "shivs or GTFO" for me?