[andystow]

Nice.

Nice.

[andystow]

My current main bike I’ve put

My current main bike I’ve put over 3300 miles on since I’ve built it, 99.7% in the big ring, all weather, plenty of gravel and rain, weekly lubrication. The big ring has no noticeable wear and the chain is still at less than 0.5% wear.

External bottom brackets are consumables, but the least amount miles I’ve had one last is 6000 miles, nearly 10000 km. My SKF bottom bracket has a ten year warranty.

[andystow]

On the tail end of quarantine
On the tail end of quarantine due to catching COVID-19. I gave it a good wash, touched up the black bits, and new seasonally appropriate bar tape.

[andystow]

I’ve got great results from

I’ve got great results from workouts that I can easily do in 20 minutes (although I usually fiddle around a bit and they take about 30.) I started after reading Grant Petersen’s Eat Bacon Don’t Jog. Grant, if you don’t know, is the guy behind some classic Bridgestone bikes, and now Rivendell.

At nearly fifty, I’ve gained significant strength and put on a noticeable 10-15 lb of upper body muscle. I’m working with heavier weights now, but got great results with bodyweight and 15-40 lb dumbbells. Grant likes kettlebells and medicine balls, but I don’t have any.

The basics:

• 8-10 sets a day
• 5-25 reps a set
• No sets to failure
• 4-6 days a week

Gains will be slow, compared to optimized lifting at the gym, but I’m in it for the long haul and because I can do it all at home in minimal time, I’ve actually stuck with it.

For sets, I mix up:

• Planks (call 60 seconds a whole set by itself, no reps)
• Push-ups (several kinds)
• Pull-ups/chin-ups
• Dips
• Grip exerciser (Captains of Crush)
• Dumbbell flies, rows, curls, arm strikes, overhead press, shoulder raises, …

Then do some light stretching and you’re done! Follow up with a protein shake or high protein meal to ensure you get benefit. I also take creatine HCL before my exercise. Because I seldom go to failure, I am not sore the next day.

 

[andystow]

Hunt has a lot of choices in

Hunt has a lot of choices in your price range.

 

https://www.huntbikewheels.com/

[andystow]

Same. And I can just take

Same. And I can just take them off at my desk when I’m at work without needing to find somewhere private to remove my trousers.

[andystow]

What kind of brakes? Is it

What kind of brakes? Is it possible the rear brake locked up hard?

[Author]

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