Supplements
Tandem Bike
Training
Long Rider Tips
Supplements
The Haldeman's do a great job providing excellent
breakfasts, lunches and snacks so don't worry about
that. We use Hammer Products for training and riding. What we are doing is this:
1. Endurolytes. Yes. Probably the best single thing
you can do day in day out.
2. Sustained Energy.
3. Perpetum.
4. Race Caps Supreme
5. Recoverite
6.. Super AO.
7. PICs.
8. Xobaline.
Tandem BikeWhat:Because I knew what I wanted and had the kind and expert guidance of the team from CoMotion I was able to draft a basic design of the bike using a cheap CAD program. Using a Serotta size cycle to get the measures from my favorite Ultra bike and the same for Doreen we laid out the tandem on paper. We wanted the old tri-lateral tubes on this bike since it's primary purpose in life was to race hard. CoMotion did what a really good pro bike builder does best, they modified my design based on their experience and tried and true methods. The result was much better then I hoped for. A double blessing for the team at CoMotion, may you all go to heaven.....twice!
This tandem has been used for 04' PBP, Southern Transcontinental 02' and several State TT Championships and a few grocery runs! I can not express my deep satisfaction with Dwan and the rest of the team at Co-Motion.
Equipment:
Handlebars - Kestrel EMS Pro - rear, Nitto Noodle bar - front
Stems - Thompson / front, Thompson / rear
Headset - Chris King
Fork - Woundup Tandem 1" 1/8"
Seatposts - Woundup Carbon 29.8 (I have three seatposts, each with the favorite saddle of my racing partners and Doreen)
Hubs - Racing Wheelset = Chris King / 36 / DT 14g / Brass / Velocity Rim. Training Wheelset = Hugi / 36 / DT 14g / Brass / Velocity Rim.
Cranks - FSA Carbon Pro 180 X 175 / 39/53. *For PAC tour I use a Willow Tripelizer ring with a 30 granny gear.
Cassette - 12 X 27 DA Wheels Mfg. and custom 12 - 13 - 15 - 17 - 19 - 21 - 24 - 27 - 30
Ergo - Record 9, Mod cartridge bearing jockey wheels
Brakes - 1999 Record (New Old Stock / dual pivots front and rear)
Chains - SRAM 9 (silver) or DA no quick link!
Other - DaVinvi Cable splitters, Cateye Mity3, Michelin Pro Race 2/ 700 x 25, Performance Tubes and Veredestine Race 25mm
CUSTOM CO-MOTION
Training
Josh Training Plan for 2007 in brief:
1. Time spent exercising / week = 18hrs. (includes, stretching, pilates rowing.)
2. 8 hrs. / weekly mileage from 40+ mile commute.
3. 10 hrs/ weekly mileage from weekend rides.
4. Train with race team at least twice / month.
5. Intervals twice / week, Long hill power repeats once / week
6. 3 week intensity with one week reduced volume.
Doreen Training Plan for 2002 in brief:
1. Time spent exercising / week = 15hrs. (includes, stretching, situps, weights
etc.)
2. 6 hrs. / weekly mileage from Computrainer and road.
3. 8-10 hrs/ weekly mileage from weekend rides.
4. Train with Josh at least twice / month.
5. Intervals once / week, Long hill power repeats once / week
6. 3 week intensity with one week reduced volume.
Long Rider Tips
Some of this advice only applies when your plan to spend a lot of time on your bike. For instance: RAAM, PAC Tour, Long Tour, 12+ hrs
Categories: Calories, Water, Electrolytes, Saddle Sores, Feet, Hands, Equipment, "It's a good idea to...."
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"It's a good idea to...."
1. Use Polar Insulated Bottles. They keep drinks cold and the bite valve is removable for easy cleaning.
2. Soak your camelback bite valve and bottle tops in either a 1% chlorox solution or denture cleaner each evening.. Prevents mouth sores and gastric upset.
3. Carry small amt. of spare chamois creme, lip balm and sunscreen with you at all times.
Saddle Sores
1. Prevent them BEFORE you get them!
2. Use ASSOS or Uncommon Medicinals "Smoot Ride" brand chamois creme on you and chamois.
3. Use the following mixture directly on your skin where you get chafing (Sitt Bones, Crotch, etc) *this mixture is safe for women to use: 2parts Bag Balm to one part hydrocortizone creme to one part monostat (anti yeast creme).
4. If you get an open sore there are several ways to deal with it. In all cases use an antibiotic creme when not on the bike.
a. Prevent further chafing using Bag Balm or Glide or plain vaseline
b. Benzoil Peroxide to dry up pores prevent problems.