The 3/4 (or 75%) rule for HRM training

Indoor cycling – 1hr in a low zone  (best advice read a magazine and zone out)

My first tip for you is “Follow the 3/4 Rule”, which states that during a given training week, at least 75% of your km / miles / or time, should be at or below 75% of your maximum heart rate.  In other words, at least three-fourths of your weekly training should take place in Zones 1 and 2. That’s right, most of your cycling should consist of easy recovery and slow endurance building rides.

So how will you get faster?  That’s the other part of the 75% rule.  10% of your weekly mileage should be in Zone 5 (90 to 100% of maximum heart rate).   In other words, it should consist of really, really intense riding.  The other 15% will vary depending on your training phase and goals, but will often include some training in Zone 4.  This is what allows cyclists to modify their physiology.  A relatively small amount of very high intensity work combined with lots of endurance and recovery.

This approach will help you avoid the biggest mistake made by serious cyclists.  Its called the Zone 3 Disease.  This happens to cyclists that spend too much time riding at a moderate intensity (i.e., Training Zone 3).  At this level, they are riding too hard to promote recovery and not hard enough to facilitate the physiological change needed for significant performance improvement.   You feel like you are working pretty hard and you are happy with your workout (and you are – sort of), but you’re just not working hard enough to modify your physiology in ways that will make you faster.

A zone 4 / 5 workout for me – running 4:08/km splits is just the ticket (not got a HRM then zone 5 is where you feel slightly sick)

For that, you need Zone 4 (80 to 90% of maximum heart rate) and Zone 5 workouts, and they require a significant amount of time for recovery.

Heart Rate Training – Knowing your zone

How to calculate your Maximum Heart Rate (MHR). The easiest way is the 220 – your age

So for me (darn 40) its:
220-40 = 180bpm

But another way is the Kavonen formula:
Heartrate = (Max HR-Resting HR)*%X/100)+Resting HR (where %X=%Max)
(187-44) x .6/100) + 44 = my 60% HR (which is 129.8bpm so 130bpm)

there is a calculator online here that i made earlier (just remember to avoid the dreaded zone 3 – see my post on this here>>)

Zone 1 = 50 to 60% of MHR fatburn
Zone 2 = 60 to 70% of MHR
Zone 3 = 70 to 80% of MHR
Zone 4 – 80 to 90% of MHR
Zone 5 = 90 to 100% of MHR

Each zone serves a specific purpose in your physical development.  Zone 1 is referred to as the recovery zone.  Workouts in this zone will feel very easy.  You can talk in full sentences because breathing is effortless.  This is a good intensity for recovering from a hard workout.  It’s also a good place to start if you are new to exercise.  Zone 2 is famously referred to as the fat-burning zone because workouts at this intensity use about 80% fat as a fuel source.  You are working harder than Zone 1, therefore breathing is more labored.  However, you can still talk fairly easily.  Zone 3 is the aerobic zone where breathing becomes labored and talking becomes somewhat difficult.  This is also the zone where you can make great improvements to your aerobic endurance.

Zone 4, known as the threshold zone is where your workouts get hard.  You will not be talking in this zone!  Competitive endurance athletes like swimmers, runners and cyclists spend a lot of time in this zone because it will increase your lactate threshold, which is the key to improving performance (I’ll describe this in greater detail in a future post).  Finally, Zone 5 is all about pain!  Known as the anaerobic zone, it is not sustainable for long periods because it utilizes the body’s anaerobic energy systems which only last for a few seconds to a maximum of a few minutes.

I will carry on tomorrow and speak about the 75% rule when it comes to training – although it does require discipline not to overtrain.

Interval Training 2 – for Mountain Bike

Interval training is best described as – short bursts of intense activity interspersed with rest or recovery. It is a means of over loading our bodies for a short period of time to achieve fitness gains.

For example, after a 10 minute warm up:
• 1 minute “hard” pace (high intensity)
• 1 minute “easy” pace (low intensity)
• Repeat hard – easy efforts 10 times
Cool down 10 minutes.

During the early and peak seasons of the training planner (from week 9), interval training is used to develop aerobic and anaerobic fitness. Because it is quite stressful to the body, no more than 2 interval sessions / weeks are done and those new to mountain biking should only do 1 session / week. Interval training is not done any earlier in the programme than this, as a good base level of endurance is required first. Also, because of the high intensity of interval training, too much, too early in the season can cause burn out.

Interval training is the final boost towards peak fitness as it develops burst speed for short sharp hill climbs and the sustainable speed needed for a  MTB Marathon Series or endurance event. Our bodies are being trained to better tolerate the accumulation of lactic acid and also become more efficient at clearing it away. This will therefore help to delay the onset of fatigue.

In the training planner, you will see that there are two types of interval training described – long and short intervals.

Long Intervals
Long intervals are excellent for building aerobic endurance and should be performed at a moderately hard but sustainable pace – you shouldn’t be going flat out. These sessions are particularly good for those new to MTBing, but more experienced riders can use both long and short intervals.
E.g. – week 9 – Regular MTBer

Warm up 10 minutes
• 6 minutes moderately hard pace
• 3 minutes steady cycling at low intensity
• Repeat 4-6 times
Cool down 10 minutes

Short Intervals
With short intervals the work time is less but the intensity is greater. You should aim to cycle at flat out pace. It is an excellent way to develop anaerobic capacity as lactic acid clearance improves and you will be able to maintain faster speeds for longer. Short intervals at this highest intensity should be avoided if you are new to MTB.
E.g. week 9 – Regular MTBer

Warm up 10 minutes
• 2 minutes hard pace
• 3 minutes steady cycling at low intensity
• Repeat 4 – 6 times
Cool down 10 minutes.

Progressing your interval training sessions
As you progress through the 4-week cycle, the number of repetitions can be increased to make the session harder.
For example:
Start week – 4 repetitions
Build week – 5 repetitions
Push week – 6 repetitions
Recovery week – no interval training

Other ways to progress the interval session are
• Increase the duration of each repetition
• Reduce the recovery of each repetition
• Repeat the same session but uphill

Interval sessions are excellent for quick after-work burns on the bike, as they are quality workouts that take relatively little time. Treat them with respect though – don’t do too many and avoid a high intensity session the day before your long endurance ride. You will need plenty of recovery time and a good meal after one of these workouts!

A decent HRM with the ability to upload and analyse your workout will let you comprehend the link between knowledge of what has been don and how it effects the body … I use a Suunto t6 and Movesount analysis which also has a great training effect mode …. check out my review on the site by clicking the tag …

The interval programs of today have beco…

The interval programs of today have become highly sophisticated methods of structured training for athletic performance enhancement. Physiologists and trainers have designed interval programs that are specifically suited to individual athletes. These sessions include precisely measured intervals that match the athlete’s sport, event and current level of conditioning. Often the appropriate intensity and duration of the intervals is determined by the results of anaerobic threshold testing (AT) that includes measuring the blood-lactate of an athlete during intense exercise.

on a gym bike – yesterday and below earlier today

How Interval Training Works

Interval training works both the aerobic and the anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen. The by-product is lactic acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds and the athlete enters oxygen debt. During the recovery phase the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy.

The Benefits of Interval Training

This repetitive form of training leads to the adaptation response. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system.

Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without overtraining or burn-out. In this way, adding intervals to your workout routine is a good way to cross train.

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise, but you may pay a price.

You don’t need to be a world-class athlete and have sophisticated blood analysis to take advantage of the benefits of interval training. The standard “speed play” training of fartlek works well for the rest of us. This type of interval work is based upon your subjective needs. Simply pay attention to how you feel and set your intensity and duration accordingly

Japan and their stinking whaling practice

JAPAN insists its whaling program in Antarctic waters complies with international law, following a threat by Australia to take legal action.

Australia’s Prime Minister Kevin Rudd on Friday bluntly warned Japan that it must commit by November to reducing its annual whale catch to zero or face action in the International Court of Justice.

Foreign Minister Katsuya Okada called the threat “unfortunate” after weekend talks with Rudd and Foreign Minister Stephen Smith during the first Australia visit by an official of Japan’s five-month-old centre-left government.

Japan’s top government spokesman, Chief Cabinet Secretary Hirofumi Hirano, on Monday said the international court was not the right forum for the dispute because Japan’s “research whaling” was legal under international law.

“It’s not whether we’ll stop research whaling or not,” Hirano told reporters. “We’ve been doing it under an international agreement.”

He reiterated Japan’s position that it seeks a diplomatic solution “rather than making a case in a court.”

Commercial whaling has been banned worldwide since 1986 but Japan justifies its annual hunts as lethal “scientific research” under a loophole permitted by the International Whaling Commission.

if they could get their own back

96er Bikes How they work – a lesson behind it all

My rohloffed ti Bride



Bigger where it counts, 29 inch front wheel, 26 inch rear wheel. Our first production bicycle is the 96’er, incorperating three basic theories, Roll It, Rip It and Punch It. Here is how it works….

Roll it!
The 29″ front wheel is all about rolling it. A 29″ front wheel, with it’s larger radius, rolls over obstacles more easily than a 26″ wheel. A real benefit on rocky and rooty sections. Motocross racers years ago discovered the value of a big wheel patch up front. More flotation on soft terrain with a larger surface area and longer tire contact patch for extra traction in the corners.

Rip it!
A fixed gear, single-speed or internally geared hub can be used without a chain tensioner. With the EBB the ride of the bike is adjustable. Looking for a bit more clearance to rip the technical sections? Rotate the EBB to it’s uppermost position. Want a lower center of gravity for high speed non-technical rides? Rotate the EBB to the lowest position. The options are endless.

Punch it!
For strength, weight, climbing, power and accelleration the 26″ rear wheel is how we roll. A 26″ rear wheel is lighter and stronger than a 29″ rear wheel while also avoiding the chainstay length issues that come with a 29″ rear wheel. The 26″ allows for a straight seattube and centers your weight on the rear wheel for better climbing. Normal gearing too! No need to gear down to offset the higher gearing of a bigger wheel.

and now the important part PRICING – a pleasant surprise

trek’s 69er is a 96er too

Dream Bikes no 3

Further to my ramblings about lovely bikes here …..

It’s not often that I view a bike – esp a road bike and think ‘Pwoahh! I think I need one of those’

But this latest offering from Colnago (correctly titled Super – as in ‘that there bike is bloody super’) – a singlespeed steel bike is a beauty with a less than pretty price tag. Still compared to a £6k carbon offering it would seem cheap. Not sure about the bars – think ones like this Midge bar from On-One would be better as those specced drops aren’t as useable.

Inspired by track bikes of the 1980s and the fashion for simple urban bicycles, the Super combines Colnago craftsmanship with street style.

The classic lugged steel frame harks back to Colnago’s artisan heritage. Chrome plating highlights the head lug and the crown of the straight-bladed fork.

Tight geometry gives sharp handling for zipping through city streets and Colnago quality copes with the potholes of the city roadscape.

A flip-flop hub lets you choose between fixed gear for the ultimate melding of rider and machine or singlespeed freewheel for days when it’s nicer to coast along.


Brand Colnago
Model Year 2010
Type Urban
Colours Cream with dark red panels (SUPN)
Size 50, 52, 54, 56, 58, 60
Frame Double-butted chromoly, hand-brazed with chromed steel lugs
Fork Hand-brazed chromoly steel
Wheels Alex/Colnago
Hubs Colnago
Spokes Stainless steel
Rims Alex
Tyres Zaffiro Pro II 23-622 700x23C
Stem Colnago Alloy stem 6061
Headset Colnago
Handlebar Colnago Alloy Handlebar 6061
Grips Soft Microfiber
Cranks Sugino Messenger sized to frame (170mm on 50/52; 172.5mm on 54/56; 175mm on 58/60)
Bottom Bracket Sugino
Chainrings Sugino
Chainring sizes 48
Brake levers Tektro RL 726 top mount
Brake calipers Tektro
Saddle Colnago Vintage brown leather
Seatpost 27.2mm, 300 offset 20mm – 300mm
Chain KMC Z510HX 1 1/8in
Sprocket sizes 18

iphone app or garmin/suunto gps for running.

fancy dress breast cancer run

if you’re thinking about starting to use a GPS to track your runs you’ve probably heard about Garmin’s wrist-watch type GPS units like my 405, Suunto’s T6C and some of the new iPhone applications. Both options are great, but there are some things you should consider before you spend your money.

Ease of use: while running
looking at your wrist is a lot easier than using your iphone esp if you are mainly checking pace and heart rate.  iPhone applications need to conserve battery life and also need to make sure that being in a pocket doesn’t cause accidental keystroke input – a sweaty leg works like a finger as well. So most apps dim the display and lock the input. A Garmin GPS won’t dim the display or lock the input. The wristwatch format is much better for use while running.

Battery life
Using the GPS feature and display on an iPhone uses the battery very quickly. Most of the iPhone GPS applications claim to get 3-4 hours of battery life (see comment below – states up to 7 for some) but this entails switching off 3gs and wifi. By the time you get home the battery is nearly dead. My Garmin ForeRunner 405 records data for more than 4 hours on an mtb ultra-marathon. If you “go long” you’ll want battery life that goes as long as you do. Garmin wins again. *since this I have an Edge 305HRM dedicated for bike use*

Garmin fitness GPS devices can be used with accessories including a heart rate monitor, a bicycle cadence monitor, and a footpod for indoor use. I haven’t seen any fitness accessories for the iPhone yet. The HR ones always seem to be using the mic on the iPhone so no ease of us there. The new one I previewed earlier HERE might be great (when it comes out)

The iPhone applications are getting more sophisticated, and are not far behind Garmin (except for HR). I set up the display screens on my Garmin 405 like this:

Main 1:
Time (running)
Average Pace

Main 2:

HR graph

Screen 3:
Time again
Last lap pace
GPS accuracy


Defined workouts

I haven’t seen any iPhone apps that allow you to create pre-defined workouts to guide your runs. I generally don’t use mine on the 405 but you can ….

Training log Software
The iPhone apps work with web-based training log applications. Map my Run has some nice features and their iPhone application works very well. Garmin GPS devices come with Garmin Training Center and also work with motionbased, garmin connect, and many of the web-based applications.

If you already own an iPhone 3G/3Gs you’re in luck. and their iMapMyRun iPhone app are both free (for the basic service). You can get started using a GPS to track your runs by downloading the iPhone app and signing up for the service. Trails / walkjogrun / MotionX are all good – I’ll go through them all another time. Motion X, Runkeeper and Runmonster are the best app I have used on the iPhone

If you don’t own an iPhone 3G/3Gs and are serious about logging your training (runs) get a Garmin. (or Suunto / Polar)

The bottom line
I’m a big fan of the iPhone and am in most cases a strong proponent of web-based software. I’m also serious about my training and want to take advantage of of the full capabilities of the GPS technology. For me, there’s no question, Garmin is much better than the iPhone for GPS Running. The iPhone advantage in price (if you already own one) is an important consideration. If it was only HR training/cycling without the need to export tracks then I would get a Polar HRM but that’s a whole new post …….. (not anymore)

NEW * A review of some other running apps for the iPhone




NOTE – I have since got into more robust HRM analysis and sold the 405 to a pal and bought a Suunto T6C …. the best of both worlds. Compatible with mac, good HRM software like Polar and a gps like the Garmin ….

U=I have reviewed the Suunto T6C here now at


AC33 race 2 recap

Alinghi Pre-start Error: Today we saw Ernesto and Alinghi’s team inside the H at the 5 minute gun in the pre-start, thus they were penalized.  I called it an unforced error, but in the press conference afterwards Brad blamed it on the big rush to start the race (at 4:20 PM before the 4:30 PM cutoff race time), hence Alinghi was still pinging the ends of the line and were still inside the box at the 5 minute entry time.  I think Butterworth’s exact quote was “we got a nice penalty for free so we were two for two” (as in pre-start penalties-g). “We like to be even numbers, so that is good”.  We thus saw BMW Oracle enter from port and cross to leeward easily, while Alinghi was late to enter from the starboard side.
Approaching the Start Line: After a little while Alinghi gybed back for the start line and BMW Oracle followed.  As the behind boat, they had the open choice if they wanted the right just to overlap to windward of Alinghi and tack for the committee boat, or if they wanted the left to overlap to leeward of Alinghi and force them to tack off, thus winning the pin.  We saw the latter develop, with BMW Oracle hooking to leeward of Alinghi, forcing Alinghi to tack away and therefore have a slow start, almost stalled, tacking away to the boat end. BMW ORACLE crossed the start line 24 seconds ahead, heading left, while Alinghi crossed later heading to the right. [there was a question as to whether Alinghi wanted to go right and head seen a shift on that side of the course and wanted to get there at the cost of the start – I’m betting that they didn’t recover from the earlier fK up]

Although BMW Oracle initially lead the race, placing a consolidating tack onto port to cover Alinghi off the start, Alinghi got a nice right hand shift with pressure and was able to tack over onto Starboard ahead of BMW Oracle.  My question then was whether BMW Oracle would try to cross over to the right to protect starboard advantage, thinking that safer since Alinghi had a penalty, or whether they would be concerned that Alinghi might then force an upwind dial-up and try to offset their penalty from the prestart.

The other factor to consider was that BMW Oracle has the Racer’s Edge Wind Sensor on board; and since we had already seen them go for the left at the pre start/start, they might want to protect left again if they saw better pressure/shift that way.  As it turned out, BMW Oracle tacked to leeward and protected left with a relatively big separation, although Alinghi initially continued gaining on the LONG starboard upwind, to a max lead of 600 meters.

Alinghi were flying upwind – fully loaded and probably with full ballast they looked faster than BMW Oracle … hard to tell as they were in slightly different wind. But at any event they were competitive upwind at least.

After some speculation on our end about whether BMW Oracle should initiate a tacking duel, whether Alinghi would be able to gain enough distance to spin their penalty at the finish, or whether their might be an upwind dial-up; we actually then just saw BMW Oracle tack directly on layline in a big left shift, making up a lot of their distance and forcing Alinghi to cross them and then tack instead of tacking directly in front.

Props to John Kostecki the tactician and/or the navigator Matteo Plazzi for that BMW layline call, because that was the race winner.  Alinghi crossed over BMW Oracle, then tacked, with little enough distance that they fell behind through the manoeuver. Alinghi should have completed their tack directly in front – but if they had then incurred a second penalty then they would have had to do a 360 immediately really destroying their race. If their cover had worked then they could have tried to force BMW to do a penalty turn later or forced a dial up and tack.

BMW Oracle rounded the weather mark 28 seconds ahead and extended their lead on the two reaches, for another runaway victory.

Alinghi approached the finish line in race two again with a penalty.

UPDATE: Also, the inside word is Alinghi higher ups knew USA was faster but breakage prone (well, more than their boat), and if they took more time to build new sails, USA would strengthen up the tri’s weak links. So they wanted to race as soon as possible so USA might break during racing. The fact was, even though all the alarms were ringing on the boat, it held together well and EB was left watching from miles behind crying, “Break, Break!”   Oh – don’t pretend you too haven’t thought it before while well behind in a race!

To help us choose …. Best Kitesurf spots around the world based on wind stats

Windy Kiteboarding Months

Here is a guide to windy kiteboarding months – it is difficult to accumulate a full list, as this is compiled from many sources, so use this as a guide. Obviously you can get wind at other times than shown here and you also can get skunked! If you have locations you would like to see in the list feel free to let us know.

Windy Kiteboarding Months List:

All Year:
Maui, Tarifa – Spain, Egypt, Hatteras- North Carolina, Cabarete – DR

Western Oz, Cape Town-South Africa, La Ventana-Mexico, Boracay-Philipines, Namibia, St. Louis-Senegal, Copal-Costa Rica, Mui Ne Bay-Vietnam, Auckland-NZ, Nashiro-Japan, Baja, Barbados, Kenya-Mombasa, BVIs, Carmelo-Uruguay, Buenos aires-Argentina, Hong Kong, Puclaro-Chile, Yemen-Red Sea

Margarita- Western Oz, St. Louis- Senegal, Cape Verde Is, Melbourne, Hua Hin – Thailand, South Africa, La ventana-mexico, Boracay-philipines, Cap Chevalier-Martinique, Zanzibar-Tanzania, Copal-Costa Rica, Mui Ne Bay-Vietnam, Belize, Florida-USA, Nashiro-Japan, Baja, Barbados, South Padre Island-(TX)USA, Esbjerg-Denmark, Cabarete, Bonaire-Carib, St. Lucia-Carib, Whitehaven-Whitsunday Islands, BVIs, Noordwijk ann Zee-Netherlands, Puclaro-Chile, Yemen-Red Sea

El gouna-Egypt, cape verde, St. Louis-Senegal, Cabarete, margarita, Western Oz, Hua Hin – Thailand, South Africa, La Ventana-Mexico, Esbjerg-Denmark, Antigua, Goa, Cap Chevalier-Martinique, Zanzibar-Tanzania, Copal-Costa Rica, Mui Ne Bay-Vietnam, Belize, Florida-USA, Barbados, South Padre Island-(TX)USA, Bonaire-Carib, St. Lucia-Carib, Negombo-Sri Lanka, BVIs, Ibiza-Spain, Rosslare-Ireland, Watergate-UK, Cape Hatteras-USA, Puclaro-Chile, Yemen-Red Sea

Cape Verde, Maui, Margarita, Western Oz, Hua Hin – Thailand, Antigua, Cap Chevalier-Martinique, Belize, Banff-Canada, Barbados, South Padre Island-(TX)USA, Safaga-Egypt, Bonaire-Carib, St. Lucia-Carib, Whitehaven-Whitsunday Islands, Negombo-Sri Lanka**, Ibiza-spain, Rosslare-Ireland, Watergate-UK, Cape Hatteras-USA, Puclaro-Chile

Cape Verde, Margarita, Antigua, Cape Hatteras-USA, Leucate-France, Essaouira-Morocco, Iraq, El yaque-venezuela, ras sudr-egypt, Rhodes-Greece, porto pollo-Sardinia, Fuerteventura, cabarete, Bonaire-Carib, St. Lucia-Carib, Whitehaven-Whitsunday Islands, Ibiza-spain, Aruba-Carib, Tarifa, Puclaro-Chile, Mancora-Peru

Fuerteventura, Tenerife, Cape Verde, Cabarete, Raratonga, The Gorge Or-USA, Bol-Croatia, Foddini-Italy, Ponto de Oura-Mozambique, Seychelles*, Maui-USA, fiji, Essaouira-Morocco, Guincho-Portugal, el yaque-venezuela, Rhodes-Greece, Levkada-Greece, dakhla-morocco , Corsica, Rhodes-Greece, Pirlanta-Turkey, Paramali-Cyprus, porto pollo-Sardinia, Lanzarote, Bonaire-Carib, St. Lucia-Carib, Sri Lanka**, Aruba-Carib, Puclaro-Chile, Mancora-Peru

Cabarete, Fuerteventura, Tenerife, Mauritius, Naxos-Greece, Raratonga, Leucate-France, The Gorge Or-USA, Pirlanta-Turkey, Bol-Croatia, Foddini-Italy, Seychelles*, solomon Islands, Maui-USA, fiji, Tahiti, Essaouira-Morocco, Guincho-Portugal, el yaque-venezuela, Rhodes-greece, levkada-greece, dakhla – morocco, Corsica, paros-Greece, porto pollo-Sardinia, Lanzarote, El Gouna-Egypt, Safaga-Egypt, Sinai, eilat-Israel, Paramali-Cyprus, Sri Lanka**, Maui-USA, Aruba-Carib, Puclaro-Chile, Mancora-Peru

Cabarete, El Gouna-Egypt, Fuerteventura, Tenerife, Brazil, Mauritius, cape verde, Naxos-Greece, Raratonga, The gorge-USA, Bol-Croatia, Pirlanta-Turkey, Foddini-Italy, Zanzibar-Tanzania, Guincho-Portugal, Seychelles*, solomon Islands, Rangiroa-F.polynesia, Maui-USA, Fiji, Tahiti, Essaouira-Morocco, Corsica, Rhodes-Greece, Paramali-Cyprus paros-Greece, Lanzarote, Safaga-Egypt, Eilat-Israel, Sinai, Sri Lanka**, Maui-USA, Aruba-Carib, Puclaro-Chile, Mancora-Peru

El Gouna-Egypt, Tucus-Brazil, Mauritius, Pirlanta-Turkey, Zanzibar-Tanzania, Seychelles*, solomon Islands, Rangiroa-F.polynesia, Sumbawa-indonesia, Maui-USA, Madagascar, UK, Corsica, rosslare-Ireland, Canada, Germany, Israel, Sinai-Egypt, Noordwijk ann Zee-Netherlands, Puclaro-Chile, Mancora-Peru, Cumbuco Brazil

Tucus-Brazil, Western Oz, Sumbawa-indonesia, Madagascar, New Caledonia, Chile, Watergate-UK, Esbjerg-Denmark, rosslare-Ireland, Buenos Aires-Argentina, Carmelo-Uruguay, Noordwijk ann Zee-Netherlands, Cape Hatteras-USA, Tarifa, Puclaro-Chile, Mancora-Peru, Cumbuco Brazil

Melbourne, Tucus-Brazil, Western Oz, Namibia, cape town-South Africa, Sumbawa-indonesia, Auckland-NZ, Madagascar, New Caledonia, Buenos aires-Argentina, Carmelo-Uruguay, Hong Kong, Leucate-France, Noordwijk ann Zee-Netherlands, Tarifa, Puclaro-Chile, Cumbuco Brazil

Melbourne, Tucus-Brazil, Western Oz, cape town-South Africa La ventana-mexico, Namibia, Copal-Costa Rica, Mui Ne Bay-Vietnam, Auckland-NZ, Nashiro-Japan, Baja, New Caledonia, Boracay-philipines, Buenos aires-Argentina, Carmelo-Uruguay, Monastir-Tunisia, Hong Kong, Leucate-France, Cape Hatteras-USA, Tarifa, Puclaro-Chile, Yemen-Red Sea

* – means varies depending on the island or side.
** – monsoon season this is the dry side of the island

Best films i have watched – no 1

One of the most lovely films ever made here is a snippet of it.


Stéphane, a young French man from Paris, travels to Romania. He is looking for the singer Nora Luca, whom his father had heard all the time before his death. Wandering along a frozen road, he meets old Izidor, a member of the Roma (Gypsy) and tells him of Nora Luca. Izidor seems to understand and takes him to his village. Stéphane believes that Izidor will take him to Nora Luca when the time has come. So, he lives in the Roma(Gypsy) village for several months. The other inhabitants dislike him at first (as he comes from those who call them thieves and attack their folks) but when they as they get to know him better, they grow to like him. In summer, the ice between him and beautiful Sabina finally cracks, and as she is able to translate between the Roma and him, Stéphane finds out that nobody ever understood a thing that he had said.

What a whitewash

Deed of gift race.

After the penalty then the recovery at the start i thought it might turn out to be a close race …. then BMW Oracle put the hammer down.

BMW pointing higher and going quicker 660m down at start line to 1600m? up at top mark.

Thought a potentially 2 ton lighter alinghi may have the edge downwind and make up the deficit but sadly this was not to be the case either. A 10 min lead (despite the 15m official time difference)

tacking across to starboard layline

around the top mark and then gone ……

Provisional Result:
33rd America’s Cup, Race 1.
USA (BMW ORACLE Racing, USA) defeat Alinghi 5 (Alinghi, SUI)

Provisional deltas
Start | Windward | Finish
Alinghi                                1:27
BMW ORACLE Racing                     3:21           15:28

James Spithill (AUS), BMW ORACLE Racing Skipper-helm

On the pre- start: “We did a pretty nice job we were able to get the penalty and really had them on the ropes. But we got locked in to windward and tried to tack out but had a bit of a fumble and got stuck in the breeze. It didn’t turn out the way I wanted it to! But leading up to that, the guys did a great job of putting us in a very powerful position.”

On the boat speed: “I always thought if we were able to fly a hull we’d be faster upwind, but I was genuinely surprised downwind.”

On the second half of the race: “For the downwind sail combination, the trimmers and weather guys made a good call. We decided to run with the Code 0 downwind and it was definitely the sail. JK (tactician John Kostecki) and Matteo (Navigator Matteo Plazzi) did a great job of getting us on the layline.”

On his feelings on the day“This was one of the hardest days I’ve had on the boat with the pressure and direction changes. But all in all it was a good day. I’m sure there are some improvements we can make, but obviously it was great.”

On needing one more win: “We’re taking each race as it comes… There is stuff we can do to improve. Obviously downspeed we need some practice! We’re excited to get this one in. It’s full credit to the guys. For the shore guys and the guys who got it ready for us, today was a day where everything was great on the boat and that was really key for us as well.”

Today is race day AC33

Cant wait for the beasts to be unleashed.

Think BMW might take first race if the wind is up being a tri and having that wing mast.

Anything below 7knots will be Alinghi’s

POSTPONED next race perhaps on Friday

New Hub and it’s not a rohloff

Shimano has shaken up the established names in internal geared hubs with a new 11 speed Alfine hub reputed to be coming out towards the end of the year.  the gear range is getting closer to that of the legendary Rohloff.  The alfine 8 gets a good write up although I don’t have or need one. they supposedly shift great, are reasonably priced and are quiet to use. The one downside is their gear range was too narrow for some riders.  With the new 11 speed Alfine many more riders will be tempted to put one on their mtb.

11 Speed Alfine IGH Specs:

  • gear range 409% vs. 307% for the 8 speed Alfine and 526% for the Rohloff
  • jumps: 2 x 17% and 8 x 13%
  • weight 1.6kg
  • oil bath lubrication
  • trigger shifter
  • only available in silver initially

First up, it’s an 11 speed system. The shifts are constant percentage increases, 17-18% per ratio, and that means that the total range is 409%, up from 8spd Alfine’s 307% but not quite on a par with the 526% Rohloff Speedhub. However, the extended range brings it much more into both touring and MTB territory.

Shimano are pretty excited about it and we can see why now. The obvious comparison is with a Rohloff Speedhub: you don’t get quite the range or the level of engineering with the Alfine but it’s going to be a lot cheaper and they have their name and distribution power to make it really take off.

It’s cheaper but exactly how much cheaper they wouldn’t say at the launch: but a guess is around £350. Still a chunk cheaper even than a second hand rohloff which eBays for around 500-650.

America’s Cup 2010

side by side at last

Been looking forward to weeks for the first race. Instead of all the boring court litigation stuff as BMW Oracle whine about everything – the old Dennis Connor Court of Appeal trick.

BMW in flight in next to no breeze

Just get sailing and sort it on the water.

Alinghi sun silhouette

Images of both boats are incredible – heard a tip that Alinghi are much better prepared and will take the race  series on the water …. even if BMW Oracle take the rematch in the courts ….

Roll on Wednesday

photos ©

New surfboard II

new plan new idea – new twin fin from J surfboards about to be ordered. All photos from his site – check him out HERE

6’6″ twin – for speedy rides in crappish surf. Just got to think what design / colours I want on mine.

Hangover run

online data


At 3am last night or was that this morning it was decided to have a little 10km run today.

Findlay is not the quickest but was keen so 11am and we’re off running around my new area the east end of Glasgow. Must admit yet to find a scenic lovely river run on par with botanics and Kelvingrove in the West End ….. ended up coming back via The Forge – quite the minkiest dirtiest scummiest part of the run.

Not inspired and we ended up running 14km which wasn’t planned either …. Findlay struggled as he had had no breakfast – and was running on fumes. (whisky Fumes at that – which had seemed like a good idea between 1am and 3am)

Aah well better than nothing I guess.

New chair for the office

Nothing to do with anything – just a nice piece of design

Charles & Ray Eames, 1950

Eames Plastic Side Chair is a contemporary version of the legendary Fiberglass Chair. It was produced in collaboration with Zenith Plastics for the Museum of Modern Art in New York’s Low-Cost Furniture Design Competition and was the first industrially manufactured plastic chair.

Height: 81 cm

Depth: 55 cm

Width: 46 cm

Guys at Lighten up bikes helping George. « The Beltline Bike shop


Guys at Lighten up bikes helping George.

This is George. George lives in SW Atlanta

George is 62 years old.

George is a Vietnam Vet

George lives in his Grandmothers house. She is in a nursing home.

George collects cans to supplement his social security income.

He collects cans by the roadside and hauls his load on this bicycle. Last night, I received an email from my friend Ken that simply said “we gotta get George a Mundo”. To which I replied, “Who the hell is George?”. To which Ken replied, “dude george the guy who hauls all the cans on his bike up and down murphy”. One dollar for George was born.

The idea is this, if enough people donate one dollar for George we can set him up with a Yuba Mundo cargo hauling bike that’s tricked out just for hauling cans. We are NOT a non-profit corporation. The filing costs would put us well on the way to a Mundo so we’re doing this on the honor system. We will be incurring Paypal fees and perhaps a few unforseen expenses but, beyond that, every penny will go towards a badass Mundo for George and if anything is left it will go to some charitable use.

Please give to

via Guys at Lighten up bikes helping George. « The Beltline Bike shop.

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