5 x 8 easy minutes on the trainer and RipRow

Lee,

Did a mellow 5 x 8 minute spin/RipRow workout a couple days ago. Really felt it in the butt/back and later coming down the stairs, definitely not how I’d feel with 45 minutes of easy trainer work!

I have a CycleOps Hammer smart trainer, used it in erg mode at around 170 watts and adjusted as I warmed up and aimed for about 100 RPM. On the RipRow the fours pattern on about 3 or 4.

Interesting to look at the workout from Training Peaks so you can see heart rate during the RipRow intervals (when power goes to 0). Heart rate is either the same or increases during the RipRow efforts.

Ted

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Base training on the RipRow

Hi Lee,

I hope you are doing well!

I am interested, how you structure your endurance training this winter.

I started the Pump Up the Base off-season training program last week and I did half the intervals on the bike trainer and the other half on the RipRow. After each interval, I switched to the other machine.

Later in the program, when the intervals get longer, I will probably also alternate within the intervals.

I read that you are not pedaling at all at the moment!? Are you doing all the PUTB protocols on the RipRow right now or do you adapt anything (the number/lengths of the intervals)?

Thanks!

Lars

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Questions after reading Dialed

Hi Lee,

First of all, thank you for all your work on the blog – it really is a standout in the bike-internet-knowledge base. As well as Dialed e-book that I bought today.

After reading it, I have some questions. Perhaps you will find time to answer them?

1. How can I access the rider-and-bike calculator (I always get a “This page requires a membership to view” notification when I login with my e-mail: wooyek@gmail.com)?
2. “RAD, RAAD, Reach and Stack Table” – are these actual frame dimensions (“official” reach/stack used by manufacturers) or do they include cockpit dimensions?
3. If handlebar rotation should not be used to dial-in the RAD, what method should be used first, give the stem spacers are not enough?
4. What is your method to measure RAAD?
5. How would you describe rider’s “average proportions”? Do you know the average inseam-to-height ratio?
Thank you in advance, best regards!

Michal

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A little math about Jordie Lunn’s amazing drop-in

If you haven’t seen Rough AF 3, see it now:

The drop-in Jordie does at the beginning of the video … awesome!

I needed to do a little math. Based on eyeball assumptions:

Assuming a height of 16 meters and a transition radius of 8 meters, that yields 4 Gs in the transition.

If Jordie weighs 180 pounds, that’s over 700 pounds. He can be forgiven for collapsing into the rear tire.

Also:

As he transitions from almost vertical to the runout, his handlebars rotate backward dramatically. In LLB language, this is a row.

The row has to happen as fast as the angle changes, which is pretty darn fast: according to my stopwatch, somewhere between 1/4 and 1/2 second. If Jordie doesn’t pull fast enough — and he can be forgiven for this! — he ends up on the back of the bike.

This is so badass.

RipRow for endurance and vs. a rowing machine?

Hi,

I am seriously considering purchasing a RipRow. I can’t purchase both a rowing machine (which was original plan) AND the RipRow. So I thought you may be able to help with some info about me as a rider.

I am 61, female, started mountain biking about 4 years ago. My confidence waxes and wanes depending on how much i get to ride. I live in Iowa. From now until March or April our trails are under snow and ice. 

I have a Cycleops trainer, and i admit it’s not easy to do all my training sitting on a bike. I practice yoga regularly. I was considering the rowing machine because i want a good all over body workout and endurance training as well.

I have been intrigued by the RipRow since you introduced it. I would love to increase my skills so i can ride more, ride well, ride fast, learn to corner, navigate drops, boulders, jump etc.

Can the RipRow provide me with an aerobic workout as well as strength building? everything a rowing machine can do?

thoughts to help me decide? I have hardwood floors..will i need a mat or something to limit the rocking of the RipRow?

thanks for any insight.

Mary A.

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Review: my first four rides on the Trust Message fork

The internet has been exploding with news of the Trust Message linkage fork. I’ve been riding one! Here is a quick review.

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BMX or plus hardtail on a pump track?

Hey Lee – quick question. I am on a 27+ hardtail. This is the little pump track I use. Almost the whole track is in the frame. The bumps and corners come up so fast and it is sometimes hard to not run off the edge. When I put my 4 year old on it his tiny balance bike seems to fit so much better on the track than my bike. It makes me wonder – would i be having more fun or learning faster if I used a bmx bike instead?  I am very beginner – only my 4th time on a pumptrack.

Zach

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Berms in a very narrow pump track

Hey Lee,

First off id like to say i love your building style and your website.Recently i have been reading up on pump tracks when i came across your website which i might add is amazing.Whilst reading i noticed that you said a backyard pumptrack could be as small as 20 x40.Ive been wanting to build one for the longest time yet only have about 15 feet x 42ish feet.Do you think this could work and be fun?Also what kind of roller spacing and berm radius do you use?

Many thanks
Fraser

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Dialed bike setup and front/rear weight distribution

Lee,

We at Trail Werks Cyclery are trying to use your Dialed theories to fit body/bike but I have some questions that I’m sure you’ve thought about.

Front/rear wheel attack position weight distribution – auto racing wants 50/50. What’s the theory on two-wheeled sports where body weight has such a huge impact? Is it 60/40 on flat ground? How does your RAAD affect that, if at all? We want to be able to set up suspension along with rider position. Does the front/rear weight balance shift with RAAD from xc race to dh? How? Is one more important than the other?

I hope this doesn’t drive you nuts. I’m hoping you tell me they are just two different things.

Thanks again. You’ve made me very busy thinking, talking to customers and measuring shit… Nice work.

Michael K

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Pump track design tip: Simple is good

Hi Lee

I’ve read your ebook “welcome-to-pump-track-nation” and it’s really great.
I’d like to build a pumptrack in my garden.
Attached you’ll find a picture of the total footprint.
Could you give me maybe a suggestion for the track?……I mean about the berms, rollers, interchanges……..It would be really great.
I can extend the length of the footprint if necessary (59 feet up to 63 feet).

Cheers
Stefan

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Should I be on a medium or small bike?

Hi Lee

I just signed up for your RideLogic bike setup service. I’m 5’8″ and am a little stunned at the difference in dimensions that it recommends vs my current bike.

I have one of those long low 27.5 Whyte bikes, and I ride a medium with a 450 mm reach (The RAD on that bike is WAY longer than what RideLogic recommends, but it actually feels really good).

I was shocked when your article said I should be on a 410 mm reach bike. I am looking at 29ers (never owned one before), and I rode a Guerilla Gravity Smash medium which was at 460 mm reach and I hated it.

After looking at RideLogic, I should have demoed the small instead. Most of the bike websites out there say I should be a medium and the average reach on those is 425 mm which still have longer RAD numbers. Do I really need a small??

It looks like RideLogic doesn’t discriminate on someones proportions (arm length, inseam etc). Do those factor in or is it pretty standard that someone who is 5’8″ will fit into a certain RAD?

Matt M.

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