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whats everyone squatting? I'm going 5x6 reps at 140kg twice a week on top of the usual 40k circuit and one hill session a week.

I'm walking like a cowboy buggered by a horse most of the week

The anteres rollers are slightly concave, so allegedly it encourages the bike to drift to the center of the rollers.

I have the minora, it didn't take too long to get used to them. Like everyone has said, you just need t get into it. I wasted myself coming off, it was more embarassing then painful though.

You guys are awesome.

Gizmond I get you on the deadlifts, but for bench pull exercises do you mean things like rows and flys?

Dino are you saying I should cut to two gym sessions a week, mix my days to include full body exercises, or add two days of full body?

resurrecting an old thread, but it's winter over here in New Zealand and I need some advice.

I started going to beginner sessions halfway through last season and had an awesome time despite not really knowing what I was doing. Some time passed and I gained some understanding of the different race types and distances. So far my strengths have been in the sprints. I'm looking to expand on this, and so far this winter I have been riding 45 to 70 kms a week (excluding commutes), and attend the gym at least three times a week. I try to get in one day of hill sets a week.

I guess I'm looking for advice in improving my sprint, am I missing any important gym exercises (typically have two days of squats and deadlifts, and a day of chest tri's back etc with a days rest between each). More importantly am I wasting my time in the gym?

all I can say is I rate my 7710 cranks hard. Super stiff

My headset had some play after a crash at the velodrome, I just loosened the stem and the bolt on top and gave it a whack until it set itself right. I'm wondering if the spongey-ness is because of how thin the fork is where it enters the head tube

has anyone with an 08 or 09 found the fork quite spongey? when I'm at the track it feels like I'm riding around with an inch of travel.

My LBS has this subtle piece of bike porn......

You pedal as normal, then to engage the 2nd higher gear you pedal backwards - whilst still travelling forwards - WTF ? Imagine doing 20 odd mph through the traffic, then for swift overtaking - oh yeah pedal backwards 8-{

The feeling at speed must be bizarre

there are internal hubs that do the same thing, call kick back hubs I think. there were heaps of Raleigh 20's that had these

its the sugino messenger crank logo

maybe slide a pipe or wrench over the allen key to gain more leverage

I had two of these 3 years ago. I broke both of them in half. Pretty fun but not very durable

anyone got suggestions for good value bladed spokes?

I've been hanging out for some mountain bike porn, specifically downhill porn

I'd like to get a B17, but then some prick would only walk up and steal it. The seat that came with my fuji track is quite comfy anyway so i've stuck with it.

You are part of a very small minority if you find the fuji track seat comfy

what are those things above the wheels?

I ride 97 gi back home from the track and can still skid. i live in a hilly city, but 70 gi seems way too spiny for me. It's probably doing me all sorts of harm grinding up hills

Or at least keep it out of the hands of the vandal who pimped that particular example Latino-Gangsta style.

If you like the Electra, you'll probably splooge over the Boat Tail Riviera - one of my big brother's mates had one when I was a boy, maddest thing I've ever seen on UK roads

I hate cars, But that gave me a semi

Really?

I live with a Kiwi who thinks the UK is much more expensive, even for clothes, kit etc. Which is also what I found way back in 2001. You could live in the middle of Auckland then and not pay more than a quarter of your (average) wage on rent. Try that in London.

rents are cheaper, but consumer goods are much more expensive. We have a weak dollar and everything has to be freighted a huge distance to get to us.

send me a pm if you drop by Wellington and are keen for a ride

And in terms of it failing? It seems to me that almost everyone I know with regular OTPs feels the need to start upgrading components soon after they get it. So there's some sense of an OTP not doing the trick there or this wouldn't be happening.

this isn't necessarily true, many OTP buyers enter the fixed/track world with little knowledge about parts. Once they start riding and getting more involved many of these people are drawn to 'bling' parts, replacing barely used components for one with much trendier logos.

I'm amazed that crank isn't covered in huge stickers

^^^ that last hub looks like the logo was drawn by a 3 year old with a marker

brakes on a non machined rim? eek