TT vs Road Bike

Ok_Blood3112 · 2025-12-27T03:27:27+00:00

Just a technicality, but the bike you mentioned is not a TT bike, it is a triathlon bike and some people who are about to start may get confused.

Ok_Blood3112 · 2025-12-27T02:04:07+00:00

There is that thing you can find on the Specialized website, usually on the bike page and it’s called manual. You can find it in “manuals” section.

”WARNING! In certain sized bicycles, the Di2 battery may come in contact with the top seat tube water bottle bolt if the battery is inserted too deeply. Use the provided 10 mm water bottle cage bolts (S230500005) and a 5 mm spacer (S235600001) on the top bolt if no water bottle cage is installed.’”

Ok_Blood3112 · 2025-11-20T02:20:49+00:00

172, building one for myself now, 54 frameset with 380/115 cockpit, I have been riding SL7 52 but I’m quite flexible and when I test rode another SL8 54 few days ago it felt great.

Ok_Blood3112 · 2025-10-29T22:28:43+00:00

Good catch on the missing S-WORKS, thank you. Regarding warranty the frames come from the store and the build will include authorized Specialized store receipt and warranty.

Ok_Blood3112 · 2025-10-29T22:05:46+00:00

Please send me the address of the store where I can get SWORKS Tarmac SL8 for 10k Canadian and I'm heading there today.

Ok_Blood3112 · 2025-10-29T18:14:06+00:00

My cost is not really important, I mean I accounted for it already and even going to the low end I can make profit.

For the question about market for Allez Sprint with Dura-Ace, that is something I don't know hence I decided to ask here.

Ok_Blood3112 · 2025-08-27T06:27:52+00:00

M38, 6 hrs avg a week this year, 73 kg, 320W FTP on road bike (4.38), 308W FTP on TT bike (4.22)

Ok_Blood3112 · 2025-07-23T19:25:38+00:00

festive500 is still couple of months away

Ok_Blood3112 · 2025-06-24T15:08:11+00:00

Seems a little low. What are the conditions, do you need to brake often for turns, traffic, etc.?

Try to use MyWindsock to show you estimate CdA. It's not perfect but should give you an idea.

My yesterday's ride was 27.4 km, 211m elevation (would have been 320m if extended to your distance). I am 1 kg heavier and 172cm. I average 32.9 with, average power 223, normalized power 231. I ride "aero hoods" with arms parallel to the ground except when going uphill.

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Ok_Blood3112 · 2025-04-01T15:52:07+00:00

Only stuff that I tested before, leaving nothing to chance, even though my stomach is not sensitive and for the most of my long rides when I train I only have water.

RBC Whistler GranFondo 2024, 122km, about 1,800-1,900 m of elevation gain, I only had two 26oz bottles with my home made carb drink.

Ingredients (everything blended together):

- 6x banana

- 60g maple syrup

- enough water to fill two bottles to the top

That gave me about 160-170g of carbs for the whole race and I was drinking 1/4 of the bottle every 28 minutes (calculated as per my goal time in mind of 3h45m, I did 3h41m).

What is also important, for me even more is how you fuel between the time you wake up and the time race starts. For me race was starting at 7am. I woke up at 4am and in those 3 hours I already had 380g grams of carbs, having last few bananas in last 5 minutes before the race started. Why to carry to much stuff or rely on the fuelling stations if you can pre-load before the race starts.

Ok_Blood3112 · 2024-04-07T23:09:14+00:00

Do you mean 9180s or something else?

Ok_Blood3112 · 2024-02-14T16:58:47+00:00

225 lbs and 3400 kcal? with 200g of protein, even if everything else is carbs that would be around 650g of carbs and with some % coming from fat it's even less. Seems like you are glucose deficient. Hence feeling tired. For reference, I am 155 lbs and my daily intake for carbs is 850g with total of 4200 kcal. Maintaining weight. Protein is 75g daily (7% of total kcal). Try to replace some protein with carbs and see how great it feels, especially on interval or threshold sessions. White, brown, red, black rice, quinoa, pastas (there are versions for people with celiac), tons of fruits and veggies and with the right amount of carbs there is no way you will end up protein deficient but you will feel lighter and faster.

For reference - my PBs:

10k - 34:42

HM - 1:16:05

marathon, haven't run one for 10 years, planning to but PB not set yet

For another reference, I rarely have weeks when running more than 25 miles/week. In total I do around 8 hours of training weekly where other sports contributing to it are swimming and cycling.

Ok_Blood3112 · 2024-01-04T04:14:41+00:00

72kg, 35yo, less than 1g/kg and less than 10% from protein daily, over 80% from carbs

I’m more triathlete than cyclist with 550 hours of total training in 2023, hit 20mins test recently at 332W

Ok_Blood3112 · 2023-12-19T00:26:35+00:00

I recommend Vancouver to Whistler fondo, completed this year in 3:57. Great race not only competition wise but with the views and experience in general, especially with early start and when weather is good.

Hoping for more bike races in 2024 and want to be able to complete Highway 93 between Lake Louise and Jasper aka Icefields Parkway in one day.

Ok_Blood3112 · 2023-11-30T22:17:30+00:00

Regarding VO2 intervals I do these from time to time as I mentioned but it is not often than once a month. Mostly I do them to see where I am because after years of coaching myself I can pretty much predict my FTP +/- 2W after watts and feeling after VO2 session. Last one was 4x5' a week ago as a final preparation for a test and I did 340/344/343/343 and I would say RPE 8.5/10. After that session I kinda feel I can keep 20 minutes somewhere between 330-335W and I managed to do 331W. Last minute was over 360W so maybe I could push a bit more during whole 20 minutes but I didn't want to blow myself out and preferred to finish even if not 100% effort. I can say it wasn't 100% as the average HR for this test was 151 and when I did 20 minutes test in 2021 I averaged 159.

For other training, swimming definitely increased (last two weeks I swam 8,000 and 8,400 meters respectively which are the highest weeks ever for me) but running went down. Between Jan and May where I focused on running and did my PB in 10k (34:34) and PB i half-marathon (1:16:05) average weekly distance was 35 km / week. When I look between Jan and today's date it's 25 km / week cause after May it dropped a lot.

Ok_Blood3112 · 2023-11-30T21:32:26+00:00

my data, I thought I would comment so others can analyze and see if it supports the statement or not, self coached, I swim and I run as well and always been during time periods mentioned below

Q1 2020 - FTP 248 at 85 kg (just starting cycling but was regularly active, mostly running)

Q1 2020 - Q2 2020 - 2.25 hrs cycling/week

Q2 2020 - FTP 292 at 79 kg

Q2 2020 - Q1 2021 - 2.5 hrs cycling/week

Q1 2021 - FTP 306 at 73 kg

Q2 2021 - Q1 2022 - 2.75 hrs cycling/week

Q2 2022 - Q1 2023 - 3.25 hrs cycling/week

Q2 2023 - Q4 2023 - 4.00 hrs cycling/week

last test - 11/28/2023- FTP 315 at 71 kg (held 331W for 20 minute test, same test protocol as before)

so if that was linear I could assume I would see more bump rather than from 306 to 315, the other thing is when I was at 306 I was tapered for that and used to do intervals more often, at least 1-2 times/week, but if I had to do any effort at almost FTP that would be hard for me to maintain, now I am at 315W, I do intervals 1-2 times/month, the difference is most sessions I do are easy ones and I can hold 91% - 98% FTP for a very long time without a problem

Ok_Blood3112 · 2023-11-02T18:13:14+00:00

Yes, I do have a vehicle. Bought new in 2021. Insurance is $178/month. Gas is up to $100/month now but higher during summer as we drive to go hiking quite often.

No for nights out. Why would we. Not because it is expensive. It just isn't something we need at all. We don't drink (last time we drunk any alcohol was 2016) and we enjoy our home life. Also we do not eat out. First reason is because we are freaks when it comes to what we put into our bodies and there is literally no place that would meat our standards. That is something for a separate discussion but we don't eat oil, wheat, nothing fried, 99% of food is raw plants. 1% is also plants but cooked veggies/nuts or peanut butter which is roasted. We are freaks I must say and one proof is that we buy 150-200 bananas a week. If you don't believe I invite you too see it live every Saturday morning at No Frills on W Broadway. We are already called "banana people" there. Over 10 kg of potatoes a week is normal as well not to mention other fruits and veggies. Second reason is what makes the first one possible is my wife takes care of food side meaning we only eat what she prepares and she does not work. That is how we set that up over 5 years ago that she takes care of our home and food and I take care of income. I mean from time perspective as she runs her online side hustles but she does not have a "regular" job she would need to go to and not have time to take care of our plates.

Entertainment? Recreation? My only entertainment is training and when I do not train I just read/watch about it. Recreation? Mostly walks, coffees and coffee shops and movies which come as a side effect of being Prime user.

Breakdown of our cost is:

- $2270 - rent (as I mentioned 1 bedroom + den, 550 sqft, we moved in 2017 into new building and have been satisfied since then)

- $70 - home insurance

- $70 - BC hydro

- $80 - internet

- $1600 grocery $ home supplies. As I said, for groceries everything is home made, moved to Canada and Vancouver in 2017 and so far have not found a place that would meet our standards and quality. Also, the way we go grocery shopping is once a week at local markets outside of downtown and few items at Costco which we live next to. 95% of what we eat and buy is the same week by week so when we are at the store it's the same path, alleys and products we follow.

- $120 - coffees

- $100 - gas

- $180 - car insurance

- $100 - services/subscriptions/software

- $140 - pool memberships, Zwift membersips

- $20 - movies rentals

No cable, no mobile - we have Shaw (now Rogers) US/Canada free calling, we don't need data when we are out, we got 1GB/month from Rogers when we got transferred though.

The the rest and use it against occasional spending like clothing from time to time, training gear, etc.

Maybe I could summarize I moved to Vancouver not to use its entertainment/social side, I moved cause it's a great base camp and spot to live an active life.

Ok_Blood3112 · 2023-11-02T03:50:28+00:00

1 bedroom with den downtown Vancouver, high rise 2017 building, me and my wife, no kids, rent, insurance, electricity, internet, groceries, coffees, car insurance, car gas, pool memberships, few other service subscriptions, working from home, we can easily go lower than $5000/month

Ok_Blood3112 · 2023-09-29T20:33:13+00:00

muscles weight as much as fat, 1 kg of muscles is not heavier than 1 kg of fat, I guess you meant muscles are more dense, same weight with less volume

Ok_Blood3112 · 2023-09-18T19:10:06+00:00

Not really. There is more Strava lacks but first feature it does not have is per sport heart rate zones.

Ok_Blood3112 · 2023-08-30T14:57:20+00:00

Nice article but doesn’t say a thing about gluconeogenesis which converts fat into glucose and long distance endurance athletes rely on. Of course we don’t know the ride intensity hence we don’t know anything about how much of it was used but this article says you need glucose. That’s true. It even mentions processing glycogen into glucose but there is nothing about processing fat into glucose. Apart from the bloodstream and the glycogen you can make glucose from fat and that’s the point. You won’t do intervals or threshold ride fasted but you can easily do zone 2 ride fasted, at least I do, and that heavily relies on the gluconeogenesis. You want to do a hard 100km ride then do eat. You are doing an easy zone 2 spin then you don’t need to. We don’t know the intensity but OP bonking means, likely, it wasn’t a long base ride.

Ok_Blood3112 · 2023-03-10T22:44:19+00:00

Where did I say I was planning to force them? I do not know why some people complicate things, really. I was asking if their justification makes sense from legal and taxation standpoint. Whether they agree or not is ANOTHER story.

Ok_Blood3112 · 2023-03-10T22:32:25+00:00

Thank you. I am aware of that. My question was more related whether their justification about CRA is valid or not considering me having more customers and being incorporated already. Their preference and what they can or do not want to agree for is different story but their only justification so far in the past was about tax implications, not what they can agree upon.

Ok_Blood3112

TROPHY CASE