Posts Tagged: ‘Lenore Koch Blog’

What frame/bike meets these criteria:

January 30, 2018 Posted by Lenore Koch

Was doing some bike fantasizing/daydreaming. So if someone (me) wants a lightweight long distance bike that has:

- carbon frame
- carbon fork that has the eyelets to accommodate a front minirack (not carrying anything heavy) and decent fenders
- rim brakes that take up to tires 700 x 33 (but usually 28mm max), preferably extra long reach calipers (e.g. tektro 559) or cantilevers if needed
- no panniers, at most a seatpost mounted rear rack for lightweight storage of clothing

What are some options, if any, that fit the bill? If nothing fits the bill, what would be close?

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Saddles preferred by long distance riders: Cobb , Adamo saddles

January 30, 2018 Posted by Lenore Koch

I know that there is limited benefit in discussing saddles, my butt is unique and everyone just has to try a given saddle themselves.

Having said that… I’m happy with my Sella Anatomica saddle, it has worked for me up to the longest distance I’ve ridden – 200 miles – and I’m not thinking about my bum at the end of the ride and my bum is not sore. It works and fits. That doesn’t mean that my bum couldn’t be more comfortable.

Has anyone gone from Sella Anatomica to Cobb or Adamo saddles and preferred them?

Just wondering.

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Bonking at the end of brevets : solid foods and other nutrition strategies

January 29, 2018 Posted by Lenore Koch

Originally Posted by Flounce
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I try to avoid “real” foods (like an egg mcmuffin sandwich or tuna sandwich) because when I’ve done that in the past, my body slows down considerably and it takes 90 minutes at least to digest and get back to normal. I had decided to stop eating real food.

On yesterday’s brevet, the experienced randonneurs ate at a Wendy’s about halfway through the ride. Sandwich , french fries, soda, whole nine yards. Stuff like that would make me have to take a dump later on in the ride. I was riding with them (okay, I was riding behind them to draft and so I don’t have to navigate the route) and wasn’t eating real food, so while they ate I just hung out thinking about maybe I should be eating something solid, too.

That’s your problem right there!! I’d be sick on energy bars if that’s all I ate.

I aim to eat about 500 calories before the ride. This is oriental (ramen) noodles or maybe a couple pieces of toast. I prefer the noodles if the ride is going to be particularly long and especially if there’s a chance it will be hot. They’ve got a lot of sodium.

On the bicycle, I nibble on good granola bars, oatmeal raisin cookies, other sorts of cookies (whatever I can find in bakeries that looks appealing), and gummy lollies. I’ve even been known to travel with cheezies or doritoes in my handlebar bag!

At each stop, I try to have something savoury.

At a quick stop, it might be a packet of potato chips, bottle of real coke, and maybe an ice cream bar if it is hot.

At a longer stop, it might be sandwiches, chips (think “fish chips” – thick-cut french fries), dim sims, a meat pie … plus the bottle of real coke and maybe an ice cream. In Canada, it was things like chicken croissants, perogies, maybe scrambled eggs.

Generally, I aim to eat whatever I’m craving when I go into the shop. I recall I was on a 600K a number of years ago, and all I wanted was chicken. So hungry for chicken. Unfortunately, all the place had was a footlong beef sub. When I crave chicken I know I’m after protein, so I took the beef sub and inhaled it in about 3 seconds flat. But about 20 minutes later, I had all kinds of energy on the bicycle!!

So, as a general guideline …

500 cal for breakfast.
Aim for about 200 cal/hour on the bicycle.
Stop every 5 or 6 hours for a longer stop where I’ll have something more substantial … 500+ calories.

And BTW – all I drink is water on the bicycle, except on really rare occasions. When I stop, that’s when I’ll go for a sugar-laden beverage.

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Etrex 20x

January 26, 2018 Posted by Lenore Koch

My Etrex 20x is arriving a few days.

Can someone give me a basic “how to” for using this for brevets? I am not very computer savvy.

For example, how do I find and download the appropriate map from online that will have the street names in the area I”ll be riding?

How do I transfer the route map from RidewithGPS – or someone’s prior ride from Strava – onto my Etrex 20x?

I have a separate Garmin 510 that I will still be using. The Etrex will just provide a line to follow, it would be nice (but not necessary) for it to give me a heads up that a turn is coming up a head, but I don’t need or want it to route me if I get off course, I’m okay visually relying on a pink line and finding my own way back onto the route if I get off course.

thank you.

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Ti Randonneuse

January 24, 2018 Posted by Lenore Koch

You probably already decided on titanium as a material and don’t want to hear this but…

Yes, Ti bikes sound good on paper: It’s half the density of steel, so a Ti bike should be lighter. Unfortunately its stiffness (Young’s modulus) is also only half that of steel. If you were to increase the wall thickness to allow for this, there would be no weight advantage. So to get any weight savings at all, you got to go to oversize tubes with thinner walls, which then get dinged more easily. Also, you can’t use oversize tubes in certain places, like chain stays where space is limited between the cranks and the tires.

It’s much more difficult to build Ti well than it is with steel and it shows. Three guys I know who ride Ti bikes have suffered cracked frames and either had to get them replaced or re-welded (that’s about half the people I know who ride Ti bikes). I know a few people who wrote off carbon frames after collisions. I know one person who destroyed a steel frame in a head on collision with an obstacle but none who lost one through metal fatigue or rust. Even though Ti is not supposed to have corrosion issues, in practice I think most steel frames will outlive most Ti frames, simply because of the lower incidence of manufacturing defects.

If you still want to go for a Ti bike, get a good one. With Ti it does not pay to hunt for bargains.

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What is your favorite distance to ride?

January 18, 2018 Posted by Lenore Koch

400k is my favorite distance. It’s about the most I can ride on Saturday and still do something else on Sunday.

I ride 80 miles every Saturday during the season, but those are just training rides so not really my favorite distance
100 miles is a bit more than my weekly long ride, but not so much longer that it’s anything special
On a 200k there are usually some fast guys that I try to keep up with so I’m dead by the end if not before
I usually still have gas in the tank at the end of a 300k
A 600k is too far for me to ride in one day
Anything longer than that is really more of a tour than a ride

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Aero bars…?

January 16, 2018 Posted by Lenore Koch

Zzipper Road Fairings Title

Air goes around you with a smoother flow..

I had a quieter, less buffering from the wind , so ear buds , to hear books on tape, had my 12 mile commute just a matter of turning the pedals

for an hour/..

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Is stretching overrated ? If beneficial, is it worth the time ?

January 15, 2018 Posted by Lenore Koch

On a really long ride … I WANT to stretch. I look forward to breaks where I can stretch. I have an on-bike stretching routing.

I find that when I’m sitting in more-or-less the same position for hours and hours, stretching is one of those simple pleasures. Right up there with munching down a bag of potato chips!

On shorter rides, I don’t stretch and don’t know that it would necessarily help.

Lately I’ve started running and i’m finding that with running, stretching is good! So I’ve had to start incorporating that into my running plans.

Just my personal experiences.

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aero bars…?

January 15, 2018 Posted by Lenore Koch

Hi all,

Was wondering if anyone uses aero bars for long distance rides. i’m planning a long ride this summer and want to know if they will help with position fatigue?

if you use them…what do you use?

i was looking at these: Profile Design T1+ Aerobars from Performace (sorry, too much of a noob to post a link). i like the adjustability and they are reasonably priced.


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What’s your rain gear?

January 9, 2018 Posted by Lenore Koch

My feet are my problem, and I haven’t solved it yet. I get too much heat lost through the cleat area, and while I just bought some aerogel insoles, turns out there’s not enough volume in my winter shoes to wear them, and all of the new winter shoes I’ve tried on come too far up my ankle to fit properly — I don’t know what the manufacturers are thinking, but the right size on my foot and the right size on my lower leg aren’t the same.

The real answer might be not to clip in below 35 degrees or so. The longest/coldest ride I’ve done successfully were a couple of 100ks in temperatures right around freezing — the second was 90 miles including riding to the start/home, and in driving wind and sleet. I was mostly OK, but had some frostnip on my feet right where the cleats are — it was several days before I got all the feeling back there.

I was wearing, IIRC: long-sleeved jersey, then a wool long-sleeved layer, then a waterproof coat that did not entirely keep me dry but kept heat in and wind out, insulated tights (if I’d had a set of rain-legs for the sleety ride they would have helped; I have some *now*), wool socks, waterproof shoes that did not keep the water from streaming in. Gloves were a non-waterproof, lighter pair for the first half of the ride, switching to the heavy-duty waterproof ones when my feet really started to get cold, in the hopes that my body would redirect some blood — my hands were soaked but actually doing OK except on descents.

However, I am also kind of fat, and thus have a layer of blubber that does a great job of keeping my thighs and torso warm, as long as I keep moving.

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