jogging and motivation thread

[WussRedXLi]

@sales69

Forgot. Can go Kun Hai or Scarlett and try this. Really nice and not too sickly tasting favour.
IIRC 9 point something grams per 100ml
Pop into freezer from the fridge compartment immeidately after you wake up in the morning just nice by the time you leave home for session.

 

[WussRedXLi]

@xllms

1.3k sgd with LTWoo ER7 electronic groupset. Even if anything goes wrong, easy and cheap to replace in CN over there, labour shd be relatively low also.

Swap the tire out for Continental GP5000 (or if bike shop can trade in a bit lagi better) and you are in biz.

Use flat pedals.


https://item.taobao.com/item.htm?id=754064257225&mi_id=0000lk-az5Z2UVhcVRR-GDM_GZd5ZLBjkLjMuesaEhUZmkE&ns=1&priceTId=2150416917701662135532150e1bc6&skuId=6039594795975&spm=a21n57.1.similarHoverItem.19&utparam={"aplus_abtest":"2e2bfbe98c3de337d6f032f876694b8b"}&xxc=taobaoSearch


Dont think Shimano good quality no issue also.
Apparently they have quite a lot of issues (many comments) documenting the small springs being easy to get too compressed and fail working.
I bent it back myself, DIY.
Went to Taobao to get new springs to change also, coz the small spring which overly compressed caused the bigger spring to break and fail. Initially i cut the big spring and still continued to use it, then on TB I bought similar springs to DIY.




To change out 1 shifter for 105, is 300+ SGD here.
Ultegra i think around 500+
If Durace, is 1k for a pair (dont think got separate Left or Right)

 

[xllms]

@xllms

1.3k sgd with LTWoo ER7 electronic groupset. Even if anything goes wrong, easy and cheap to replace in CN over there, labour shd be relatively low also.

Swap the tire out for Continental GP5000 (or if bike shop can trade in a bit lagi better) and you are in biz.

Use flat pedals.


https://item.taobao.com/item.htm?id=754064257225&mi_id=0000lk-az5Z2UVhcVRR-GDM_GZd5ZLBjkLjMuesaEhUZmkE&ns=1&priceTId=2150416917701662135532150e1bc6&skuId=6039594795975&spm=a21n57.1.similarHoverItem.19&utparam={"aplus_abtest":"2e2bfbe98c3de337d6f032f876694b8b"}&xxc=taobaoSearch


Dont think Shimano good quality no issue also.
Apparently they have quite a lot of issues (many comments) documenting the small springs being easy to get too compressed and fail working.
I bent it back myself, DIY.
Went to Taobao to get new springs to change also, coz the small spring which overly compressed caused the bigger spring to break and fail. Initially i cut the big spring and still continued to use it, then on TB I bought similar springs to DIY.




To change out 1 shifter for 105, is 300+ SGD here.
Ultegra i think around 500+
If Durace, is 1k for a pair (dont think got separate Left or Right)

yah, if one is open to China brands, can consider

GROUPSET:
SENSAH 顺泰
MAGENE 迈金
LTWOO 蓝图
WHEELTOP 轮峰

LTWOO has 3 options for electronic group set options, erX, er9 & er7 (all 2x10/12 speed). erX is the lightest and most expensive while er7 is the most affordable and heaviest. Don't know how they perform (especially in the shifting aspect) in comparison with each other. But for basic recreational usage, indeed er7 is probably a good option to consider.

For wheel set and tires, there are too many in China to choose from.

Hence anyone who does DIY for his/her own ride, it's a great time to be in with so many options from China that offer quality at much lower prices.

Yes, if I am to build a bike, I will opt for flat pedals just for convenience. Not hardcore enough

 

[WussRedXLi]

yah, if one is open to China brands, can consider

GROUPSET:
SENSAH 顺泰
MAGENE 迈金
LTWOO 蓝图
WHEELTOP 轮峰

LTWOO has 3 options for electronic group set options, erX, er9 & er7 (all 2x10/12 speed). erX is the lightest and most expensive while er7 is the most affordable and heaviest. Don't know how they perform (especially in the shifting aspect) in comparison with each other. But for basic recreational usage, indeed er7 is probably a good option to consider.

For wheel set and tires, there are too many in China to choose from.

Hence anyone who does DIY for his/her own ride, it's a great time to be in with so many options from China that offer quality at much lower prices.

Yes, if I am to build a bike, I will opt for flat pedals just for convenience. Not hardcore enough

For Shimano, bro i-forgot-the-nick-but-not-rarenick said 105 vs ultegra di2 no diff in shift speed in reality (but youtube got vids show a bit of differences in shift speed but that is from gear 1 to 12 and instantly changing down again, so that's 24 shifts total), dont bother changing. For the front derailleur, 105 is like 2X slower than ultegra, but he also said dont bother, no diff in real world uses. And with that, even ultegra vs durace di2 is lesser difference. The difference in weight is got difference, but i can tell you, even for those few hundred metres short climb, dont bother. And your core/mobility, you need to maintain the low aero position for longer = win.....that's a lot of watts at higher speeds of ~ 40kmh.

The real difference would be in training, both cardiovascular and strength, and then lactate clearance. Durability. And possibly neuromuscular and to a certain extent plyo/explosiveness rate-of-force development. And if you are road racing (not talking about criteriums, that's a whole different crazy example), experience. Basic stuff like pacing also, and nutrition for longer rides as eating on the bike on the road is not the same as eating while running, that's a given.

It's just like your red hare vs say Pro 4. Both would not magically turn any one of us adults recreational group joggers into sub 20 5k runners without any semi-structured training at least ..... There will be differences in "feel" and stuff.......

 

[rECKleSSfElla]

First time see Redhare 9U dip below 600rmb.

 

[WussRedXLi]

 

[xllms]

First time see Redhare 9U dip below 600rmb.

need 3 persons to fulfil the order.

up till now, I have yet to buy anything from PDD

so far, only bought from TB, XHS & 咸鱼

 

[WussRedXLi]

 

[rECKleSSfElla]

need 3 persons to fulfil the order.

up till now, I have yet to buy anything from PDD

so far, only bought from TB, XHS & 咸鱼

All these 3人拼团 very easy to fulfill. On the listing will show a bunch of orders where the 3 persons quota has not been reached and you can just join in. You can also start an order yourself and wait for others to join but quite often after some time the system will automatically give you special "privilege" and waive the need for 3 persons quota on your order. All these 3人拼团 nonsense is just to create FOMO.

 

[WussRedXLi]

@sales69

You got play this before? Seems fun, more progression possibly than just adding resistance from bands

BTW, only for dips......im not so pro

https://item.taobao.com/item.htm?ab...6aa3276d9dd59eb4d03533467a"}&xxc=taobaoSearch

 

[sales69]

@sales69

You got play this before? Seems fun, more progression possibly than just adding resistance from bands

BTW, only for dips......im not so pro

https://item.taobao.com/item.htm?abbucket=14&id=976167732694&mi_id=0000xd-vS7wE99G5JIZ6hQUpU5JuiSAGGjVdndtYJmNR8iI&ns=1&priceTId=2147848917701858082351999e1a60&skuId=5929136437069&spm=a21n57.imgsearch.item.3&utparam={"aplus_abtest":"fca3096aa3276d9dd59eb4d03533467a"}&xxc=taobaoSearch

Never play before. Last time have the level but cheapo to buy.

Then I found a playground with metal ring and play there.

But the ring is fixed, feeling is different.

The gym ring is flexible in all directions so work muscles all-round and harder.

Now training back. Think I might buy one to play.

 

[WussRedXLi]

Never play before. Last time have the level but cheapo to buy.

Then I found a playground with metal ring and play there.

But the ring is fixed, feeling is different.

The gym ring is flexible in all directions so work muscles all-round and harder.

Now training back. Think I might buy one to play.

Ok ok, i will get one set to play. Also will get 1 pair of white school shoes for my boy to get it to rmb 199 and free sea ship......

 

[Canis Lupus]

Dips are good, I do 90 reps with 90 reps of pull ups(broken down into sets of course) per day from Monday to Thursday, there's a indescribable satisfaction when one has done those down to the last rep.

 

[sales69]

Ok ok, i will get one set to play. Also will get 1 pair of white school shoes for my boy to get it to rmb 199 and free sea ship......

About $13 for the ring set. Think I just got poisoned.

 

[WussRedXLi]

Dips are good, I do 90 reps with 90 reps of pull ups(broken down into sets of course) per day from Monday to Thursday, there's a indescribable satisfaction when one has done those down to the last rep.

Yep.....i got inspired by tanner shuck (youtube) and just relied on dips and chin ups + deadhangs for upper body. Never looked back. Used to play with bands and all those stuff even till as late as Q3 last year, not as mentally satisfying. Things like 5-6 mins planks also, i cannot once i hit that threshold and wanna progress further.
Just aiming to get strong (plus the core) + have a decent physique that i can also use for running/cycling. Safe to say i like the sprinters and track cyclist types of physique best.....but of coz not the limit of short distance, i still do a fair bit of aerobic endurance but just not the extreme kind.

ps. I like chin ups better, dont know why but i feel can hit my biceps better. For looks of coz, what else.
I still get a bit of DOMs with that.

 

[basic___]

By right, have to do 5k all out/time trial every month to get the stimulus.

I tried this previously, and it best suits HM training the most since the pace is directly at HM effort.

A few things that I noted was that NSM doesn't fare well for those running 4 days or less a week. You have 3 sessions + long run, then where is the easy run? Hence, It favours 6-7 days of running the most.

The core workouts are short and long ST, since it achieves the best of both worlds. Doing 3 is possible early on, but when scaling up over time, I think 2 is sufficient.

For M training, I believe there's some adaptation to the NSM method, but I haven't looked into that.

I think he achieved what he set out to achieve by winning both SCMS HM/M. He earnt $15k, that's more than SEA games gold medal prize money, knowing full well he might not have the chance to do as well for the marathon in SEA games. He could taper for the marathon and possibly medal there, but I doubt it is as worth as winning both SCMS HM/M.

For NSM, I think the bare minimum is 5 days but I have done 4 days before on busy weeks. 3 sessions + 1 easy run but I do a longer warmup and cool down to clock the 'easy' mileage. Although it is frown up, I mix my 3 x 10mins session with long run together.. about 4km warmup, 3x10mins and the remaining mileage to fill up the long run mileage. Sometimes life gets in the way so it is not too feasible to be running everyday.

 

[Ender]

interesting. running too close to the leading car is considered as assisted, i.e "drafting". Another issue not mentioned in the article is will he be able to keep his prize? It would also mean his podium is not valid.

 

[WussRedXLi]

interesting. running too close to the leading car is considered as assisted, i.e "drafting". Another issue not mentioned in the article is will he be able to keep his prize? It would also mean his podium is not valid.

In ironman triathlons, they lengthened it to 20m liao, just only.
For T100 triathlons, 20m since day 1 i think.

For cycling, the closer the better....but if crosswheel and buang then your problem.

 

[WussRedXLi]

interesting. running too close to the leading car is considered as assisted, i.e "drafting". Another issue not mentioned in the article is will he be able to keep his prize? It would also mean his podium is not valid.

To be honest, that seems to be only 2 car lengths away.
And with that huge "boxy" timing panel on the top, so any somewhat aero shape of the the car with the air nicely channel past over the top would hit the panel and be forced upwards instaneously, the draft zone would be rather tall and long.

For SBS buses, even 4-5 car lengths (approx 1.5 second timing) away also can feel a fair bit of draft, though that is quite the big target with big Frontal Area and a squarish boxy shape. 50kmh is still not easy pace but still manageable for a good few hundred metres at least if not 1 or 2km if conditions allow. If zero draft, forget it for mere amateur mortals.


Frontal view, quite the draft, unfortunately.

But i dont blame him, i blame the organizers. It's a joke if we watch the vid below, where the FISH was he supposed to go with the car right in the middle of the 2 lane road, even if he intentionally wants to avoid the draft zone by going to the left or right side, which is impossible).

 

[WussRedXLi]

TRP got video