Suggestions on how to manage your upgraditis the sensible effective way (upgraditis weight winnies and costing)

                                               

A lot of inventory sales are going on and many companies are unloading their excess inventories.  The marketing hype  is driving bikers crazy and many may be making unwise investments

The bottom line, the objective  in upgrading is to make you ride faster and better with less efforts and
body ache

Here are some suggestions based on my readings and experience regarding upgrading.

Efficiency  is the key.  You must exert less effort in your ride.  Your equipment must be efficient.  Less friction, less drag in your aerodynamics (the wind resisting your forward motion)

And here LIGHT IS MIGHT.

1.  Thus with regards to the bike and your equipment

          1.  Concentrate on your drive/power train and this includes:

               1.  Shoes.  The only light shoes are carbon fiber soled shoes.  If your shoes are heavy. say by
                     100 grams each vs the carbon fiber soled models, 200 grams x  say 10,000 revs in  a ride
                      translates into 2,000,000 grams additional efforts or  2,000 tons. Wow.  Thats the
                      amount of effort you will exert if you wear a modest carbon fiber soled shoes

                     I have two pairs:   a Shimano and Scott.  The Shimano cost me P3,500 and Scott 5k

                     According to Weigh Weenies, some of the light shoes are:

                     Mavic  Huez                                                      210 grams each

                     Pearl Izumi Tri Fly Carbon                                 521 grams a pair

                     Shimano M221                                                  710 grams

                     SIDI   Genius 3                                                 552 grams

                    Specialized Pro Geometry                                  542 grams

                     Vittoria Racer                                                   240 grams (each)

                     Thus even the lightest shoes are .0.5 kg each. Imagine if you were wearing a 1 kg shoe
           
                 2.  Pedals

                     Invest in high quality light pedals

                     Shimano pedals would be about 200 grams a pair now (a very good development0

                     Speedplay would be about 180 grams a pair;  but Exustar, and I have one carbon fiber                            tips the scale only 88 grams  (176 grams for the pair) with Ti axle (referred to me by
                      Engr. June....  Budget was P7,000+

             3.   Cranksets

                   The Shimano cranks are heavy.   But Red of SRAM is very light and so are FSA line of cranks
                    built from machined alum and carbon fiber. (Both SRAM and FSA are Taiwan producers)

                   Comparison of crankset from Bike Radar

                    SRAM   Red                        594 grams

                    Ultegra                                 699 grams

                    Shimano 105                        759 grams

                    FSA force                            567 grams

                    Durace                                 636 grams

                    Campagnolo Athena             650 grams

       4.   Cogs

             The manufacturers are very  competitive now with cogs weighing  200 grams on the average for
             Shmano SRAM and Campy

Total Cycling   - SRAM claims to have produced the first sub 2 kg group set  (Durace and Super Record
                         are just about even

       5  Wheelsets

                  The name brands are not necessarily the best and the lightest.  Carbon fiber wheelsets are not
                   not necessarily light.  There are plenty of materials needed for the aero design, hence to be bit
                   heavier in the long run. But the aero design is supposed to cut and  slice through the air and thats
                   what matters for speeds beyond 30 kph.

                  So I have an old model wheelset with 36 spokes and my its heavy.  It must weigh 2,000 grams
                   even with Alex 22 rims

                  So some comparison, and I was lured by marketers to buy:

                  Fulcrum   7                                    1,845 grams
         
                 Shimano RS 10 and 11                   1,845 grams

                 Fulcrum Quattro Alum                    1,700 grams

                 Light ones:

                 Am Cla 350                                  1,396 grams    @! P5,500

                 Novatec Jet Fly                             1,435 grams    @  12,500

                                                         Novatec Jetfly only 1,435 grams

You must do this when ordering Eggs at any restaurant (could be bad otherwise)

---------- Forwarded message ----------
From: Josh & Joel - BioTrust Nutrition <support@biotrustnews.com>
Date: Thu, Feb 14, 2013 at 2:04 AM
Subject: You MUST do this when ordering Eggs at any restaurant (could be bad otherwise)

Hey, Coach Josh here with a quick nutrition tip that you MUST follow when ordering eggs from any restaurant, but first, a quick fact: Most restaurants don't use real eggs. I know it's shocking, but the truth is that many restaurants use processed commercial eggs (from a carton) that contain "obesity additives" such as artificial ingredients, chemicals, preservatives, and even gluten-like fillers and compounds.  That's BAD news for anyone trying to lose flab fast, as these ingredients can slow down your weightloss efforts and increase your body's toxicity levels. Even worse, if you are someone consuming a gluten-free diet, eggs are one of those foods you rely on to be gluten-free.  That said, almost all of these commercial egg products contain a substantial amount of gluten, so beware. The take home message:  You MUST ask for real eggs. While these restaurants often make their omelets and scrambled eggs with obesity-boosting processed egg product, they almost all also have real eggs in stock.  I've also found that most waitresses will just tell you what you want to hear, so you need to specify that you must have real eggs and not eggs from a carton, instead of asking "Do you use real eggs?"  Most people will just say yes without really knowing what they are talking about. One trick is to tell them you have an allergy and must have real eggs, not eggs from a carton...in that case you're sure to get fresh eggs 100% of the time :-) Put this tip to good use and we'll be back with more fatburning info soon! To your success, Coach Josh          ----- Josh Bezoni Co-Founder, BioTrust Nutrition

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More suggestions on weight reduction and flab loss

Biking and health

One of our aims in cycling is having fit and slim physique.  I have noticed though that 1/2 of the cyclists in our group have large belly.  Large belly means there is fat in:   lungs, heart and liver.  And it does not  help at all in physical fitness and health.  These fats can lead to:  heart disease, and fatty liver.  We can have healthy looking bellies and even 6 pack abs by:

l. Planking exercises -  you assume push up position for 16 counts  say 6 reps.   You try having  that position with one arm.  Then raise one leg (can you try both legs)  Then raise one leg and diagonally the other arm.  Alternately. Planking exercises

2.  Ghrerlin leptin -  You can control the leptin by:   eating 3 hours before meal;   limiting each meal to 500 calories (normal meal maybe l,000 to l,500 calories);   graze dont feast. Eat more foods in natural form.  Avoid diet rich in sugar and artificial sweeteners. Take leptin preparations  Leptin and ghrelin role in weight loss

3.  Use of metformin and corosolic acid (from banaba) for weight loss.  Taking metformin or corosolic acid  reduces insulin which causes ghrelin level to go up.  Ghrelin we know cause fat metabolism and loss of appetite. Dr Mirkin on use of gluchophage for weight loss (and PCOS).   
You do not have to buy expensive xenecal.  Our family physician prescribed this to my overweight daughter;  I even heard this from a CEO of a big hospital.

Why dont you try, reduce weight and be healthier

New Findings on How to Reduce Weight

Bike and Save the Earth

Some bikers who merely want to lose weight might find benefits from this new news on how to reduce weight and even find biking irrelevant to their health objectives.

What is the new method of reducing weight?  This recent news tells that reducing the size of tableware can reduce food intake up to 3l%.  However, the paper is not clear on the outcome:  how much is the resulting loss of weight.  There seem to be holes in the report.

Here is the link to the news:   lose-weight-using-tableware-study-

However, there are added benefits to biking:   finding new friends, new scenery, physical fitness which can not be had from buying smaller and cuter tableware.

Great new business for table ware businessmen.  Expect new positioning from them:   "Weight reducing tableware"     or "Lightwares"