Recent content by JayKosta

If you want to get some 'starting info' about body size concerns, these sites are interesting - https://medlineplus.gov/ency/imagepages/17182.htm https://bonytobeastly.com/maximum-muscular-potential-calculator/ Don't jump into any 'fad' diets or 'special supplements / foods' - stay mainline...

First thing to consider is your genetic background - what's the body type of your parents, and any siblings? It's very difficult to fight against your DNA ! Best you can do is to find an exercise and nutrition plan that will work WITH YOU. For cycling, what you need is good power-to-weigh...

Yes, re-fuel is necessary. If 'fat-loss' is a goal, a few hour delay to carb re-fuel can help with that - but it does extend the duration of post-exercise fatigue.

Just be careful to not REWARD yourself with excess calories. Depending on what activities you need to do after a workout, you can delay refueling your carbs. Your body 'knows' that you've burned calories, and it will try to restore your 'supply of accessible fuel' by burning fat - AS LONG AS...

If you really do 20 minutes of that HIIT program - meaning 30s full-out doing the exercise, and then rest for 30s and do more bouts, then immediately move on to the next exercise and continue the routine - it will be a very hard workout and will leave you drained for hours - don't plan on doing...

The purpose of the short 'sprint intensity intervals' is to increase your maximum attainable power, Longer intervals, and continuous riding will increase your endurance to sustain the power that you are capable of. Having a 'mix' of training routines helps to address all the aspects of 'better...

A major concern is your 'power to weight ratio' - especially if you are over-weight. For improving 'general performance' you need a mix of both strength and endurance training. The hill climb that you describe is a good test of both. For serious training, I suggest doing very hard short...

It might have been attached with epoxy. If it cannot be unscrewed, then drilling and taping new threads might be needed. You could try using a low temperature flame to soften the epoxy - a butane cigarette lighter, not a hot torch.

it could be the head tube bearings (or maybe even wheel bearings). With bike fully stopped and front brake held tight, can you feel or hear any 'ticks' or movement, when you try to push the bike forward & backwards?

watts/kg, endurance and recovery, ability to withstand pain.

Cardio and aerobic training is certainly necessary for long duration events. But for maximum speed and power it is necessary to do some amount of high intensity training - it could be high intensity intervals, high intensity moderate duration, etc. In race situations, there are times when it is...

Things such as sleep, diet, 'other physical work', seasonal allergies, etc. can all affect your day-to-day performance. Even simple things such as early morning sunlight disturbing your sleep pattern.

I have gotten good results in avoiding leg cramps while sleeping after long duration work or exercise by taking several Calcium / Magnesium / Zinc pills a few hours apart before going to sleep - not in excess of the recommend dosage, on easy days I only take 1 pill per day.

For recreational riding I usually have my hands on the bars near the stem - that gives me a fairly upright comfortable position. For faster riding, hands are on the brake hoods and I am leaning forward a bit. I rarely ride with my hands very low on the drops of the bars.

'old school' guideline for stem to saddle nose distance is that with your elbow on the saddle nose, your finger tips should reach the bars near the stem. Some adjustment can be done with moving the saddle on the seatpost. YOU need to determine what torso angle works for your particular body...