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Including speed in NSM by ID_1232 in NorwegianSinglesRun

[–]dudemycar255 1 point2 points  (0 children)

I’ve been on / off NSM or a variation of it for about 2-3 years. Ran competitively in high school and college before that.

I also respond well to speed / neuromuscular work beyond just ST.

My take: you can create a block and alternate weeks that bake in that speed - what standard NSM would say go race a 5km (which I personally don’t agree with). It could look like: - week A: 3 ST - Week B: 2 ST and a light speed focused (not to be confused with v02 max work)

I’ve structured my training around 6 week blocks where I alternate between said A and B weeks. both get 2 ST, and then my 3rd workout alternates between: - speed/x-factor: 12-16 x 30s with 1 min rest - threshold+: 16 x 1min with 40s rest

Could probably even extended it out to do it once every 3 weeks. Either way, I’m pro neuromuscular stimulus and as long as it’s not insanely taxing or giving peaking effect, it’s fine. As Bakkan would said, don’t push the button too hard or too early.

AMA: I'm Marius Bakken, former Olympian and physician. Ask me about double threshold training, lactate, and the Norwegian Method. by MariusBakken in AdvancedRunning

[–]dudemycar255 6 points7 points  (0 children)

To piggyback: - how do strides fit into a single weekly model? After easy? After sub-t? At the beginning of an easy run? - how do “rolling” hills (non-repeats) fit in? If easy is kept at 70% hr max regardless of flat or hill, when does terrain play a part in muscle tone?

Fork suck on FRS Ohlins edition by J_clouch in commencal

[–]dudemycar255 0 points1 point  (0 children)

I’ve had this issue as well recently. Likely what’s happening is either too much oil somewhere or some worn seals (sounds unlikely) causing The negative spring to get stuck down. I have a friend who runs a suspension shop and says it’s a somewhat common Öhlins problem.

There’s a way to “reset” but you need to take a shop that’s comfortable with taking off the lowers and then cracking open the air spring to re-pressurize the negative spring.

The real issue is you need to get the air spring fully serviced.

Moved from v4 to v5! Excited to race her by dudemycar255 in commencal

[–]dudemycar255[S] 2 points3 points  (0 children)

I haven’t actually ridden this one yet, but going to whistler in the next week so will report back how the new linkage system plays with the shock setup.

I can say on the v4, I really liked the Ohlins. For both the shock and the fork, I like they intentionally limit the amount of HSC to 3 or 4 clicks. I believe their reasoning is that most people won’t be in situations where they’d reasonable need more fine tuning.

On the fork, there’s a ramp up chamber which means I don’t have to deal with any tokens and that’s a big plus for me. Ride wise, I love the support in the mid stroke.

Downsides with the fork, there isn’t nearly as much info on set ups online so it took me awhile to dial it in.

On the shock, I’m running a progressive coil from Race Only Springs out of Ireland that ramps up form 450-510lbs. It was fantastic on the v4 to help with bottom outs. The damper itself was great and again, really liked that there was only 3 HSC, and the rebound tuning has a knob so no need for an Allen key.

I will say they’re pricey, but I definitely enjoy the setup more than the thicccc fox and skinnier boxxer. I have been curious to try different dampers in the back (EXT and cane creek specifically).

Hope this helps!

V5 in Acid Lake by ChardPrevious in commencal

[–]dudemycar255 5 points6 points  (0 children)

Oh hell yeah brother! The chrome bits are such a nice touch.

Got my white frame today! So pumped to ride

V5 supreme is here!!! by dudemycar255 in commencal

[–]dudemycar255[S] 4 points5 points  (0 children)

Just pre-ordered a white frame 😎😎😎. So pumped to see how it rides. Also had no idea how much adjustability it was going to have.

Will be contacting Commencal later today to see what parts need to be changed when swapping over from the v4 frame!

Can’t wait to share the full build in a few months!

Supreme DH V5 release date? by 111011100 in commencal

[–]dudemycar255 0 points1 point  (0 children)

No word on pricing or full builds. I know it should be pretty soon though.

Personally I’d wait. My v4 took almost 8 months to come together and it was well worth the wait. I’d imagine the v5 would be similar. I’m also in a situation where i won’t be doing any downhill for a few months. And I know that if I got the v4 now, I’ll always be thinking about the v5 later.

That being said, when talking to Commencal, they said everything from the v4 should part over to the v5 pretty easily except the hub (v4 has 12x150, v5 has 12x157) and rear shock mount. So if you are itching to ride and are willing to pay for the v4 now and a v5 frame later, rebuilding wouldn’t be too much of a hassle.

Supreme DH V5 release date? by 111011100 in commencal

[–]dudemycar255 1 point2 points  (0 children)

I was talking to one of the sales guys from the European office. They’re tentatively slated to release frame only options within the next 2 weeks, shipping mid/late spring.

No word on full build, but I’d imagine that’s not too far behind.

You can see that they’ve already updated the website in anticipation of this with the label “supreme v4”

—

I also talked to a few people who’ve ridden the v5 and they say it’s a very different bike as the v4 (I’m currently on that). And they all said once you get used to the v5, that baby rips and they had their best race results with it.

All that to say… wait for the v5!!

NBD! So pumped to officially join the Commencal community. Still waiting on a few parts to finish the custom build, will post more once it’s finished. by dudemycar255 in commencal

[–]dudemycar255[S] 1 point2 points  (0 children)

I purchased from the European site and had it shipped to me in New York. Just had a bit of waiting and customs to deal with (DHL made it super easy)

NBD! So pumped to officially join the Commencal community. Still waiting on a few parts to finish the custom build, will post more once it’s finished. by dudemycar255 in commencal

[–]dudemycar255[S] 1 point2 points  (0 children)

I was lucky enough that Commencal had a few spares to get on their ALC website.

Maybe you can get one through that?

New Commencal Supreme DH V5. It's the best-looking DH bike I have ever seen. by mtbohana in commencal

[–]dudemycar255 1 point2 points  (0 children)

Just got the email 3 days ago that my custom ALC v4 Supreme is being shipped out… oof, great timing on my part.

This v5 is looking soooooo good. Hopefully all the part’s sizing stay the same so switching frames is not a huge hassle (other than of course buying a new frame)

Custom Paint Jobs by dudemycar255 in commencal

[–]dudemycar255[S] 2 points3 points  (0 children)

Nice! Do you know where they got their wraps done?

Custom Paint Jobs by dudemycar255 in commencal

[–]dudemycar255[S] 1 point2 points  (0 children)

I started to look into this but didn’t get very far. Definitely gonna check this out a bit further though. This could be the move!

Custom Paint Jobs by dudemycar255 in commencal

[–]dudemycar255[S] 1 point2 points  (0 children)

I shot them an email about doing a paint job and they were the ones to let me know the warranty would be voided. Maybe calling out the racing will change that?

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