Friday, April 17, 2015 - Welcome, guest user!

Possible new JSF Forum software coming… John Stone Fitness Forums

The software used to run the JSF Forums (vBulletin) has been in use since the forum opened back in early 2004. While the forum software has been upgraded numerous times over the years, I have elected to remain on an older major version of the software. The reason I’ve not moved the forums to vBulletin’s newest release is because, frankly, I don’t care for it. vBulletin is not the same company it was back in… [Read more]

Added Friday, April 17, 2015 by

Competitive Cyclist “Get Paid To Ride” promotion. Racking up the free credits!

EDIT: Regrettably, moments after publishing this blog I was informed that entry to this program is currently closed. I guess the response was huge. You can, however, sign up to be notified of future availability, and I recommend that you do! Competitive Cyclist‘s “Get Paid To Ride” promotion has been blowing up all over social media lately, but I know many of you want nothing to do with Facebook and the like. This is such… [Read more]

Added Thursday, April 16, 2015 by

Bike Torture Chamber v2.0! View from the saddle while running Zwift. Golden Cheetah is running on the laptop, the Zwift app is running on the smartphone and Netflix is running on the tablet.

In October 2012 I completely redesigned the cardio section of my home gym: I added a fluid trainer, a laptop and some other stuff that would allow me to do structured indoor training using my road bike. If you’re interested, you can check out the initial version of my Bike Torture Chamber (BTC) here. My BTC has served me well over the past couple of years, but recently I decided that some changes were in… [Read more]

Added Wednesday, April 15, 2015 by

Replacing worn brake hoods. That's better! Installation of the hoods is very easy and requires no tools.

I have put 29,000 kilometers (18,000 miles) on my 2013 Trek Madone Di2. As expected, over those nearly 30,000 kilometers I’ve replaced numerous wearable parts: chains, cassettes, tires, tubes, bottom bracket bearings, headset bearings, wheel bearings, pedals, saddle, brake cables/housing, bar tape… I’ve even had to replace the rear Di2 derailleur and crankset. Something I’ve never given much thought to are the brake hoods. Recently, however, they refused to stay put. The hoods would not… [Read more]

Added Tuesday, April 14, 2015 by

Maintenance diet will be posted all week long. All gone. :( It doesn't matter if I'm cutting or maintaining, oatmeal, a banana and some strong black coffee is my standard breakfast. Perfect pre-ride fuel.

Some of you have asked me to post a representative week of my typical maintenance diet, and starting today I’m going to do that. You’ll find that my maintenance diet is not too far removed from my cutting diet. I eat clean and healthy almost all of the time, I just eat more when I’m maintaining. Also, when I’m in maintenance mode I include a few processed food items that I never consume when I’m… [Read more]

Added Monday, April 13, 2015 by

2015 maintenance progress report: Week #1 EatSmart Precision Digital Bathroom Scale

Week #1 of my 2015 maintenance program is complete, and it’s time for my weekly progress report. METHODS AND MINUTIA: A few words about my body fat test, scale weight and soft tape measurements My body fat, tape measurements and scale weight are all performed while fasted (first thing in the morning before eating or drinking). All measurements are taken “cold” (no pump), and flexed. A 7-point or 9-point body fat caliper pinch test is… [Read more]

Added Sunday, April 12, 2015 by

A Tale of Two Rides. At the end of yesterday's ride. Hot and dusty!

With apologies to Dickens, this morning I’d like to do something I’ve not done in a while: geek out on some cycling data from a couple of very similar rides. This morning’s nerdy indulgence actually has a point, and that is to attempt to gain some insight into the performance advantage provided by aero bars. Secondarily, I’d like to demonstrate that power alone doesn’t tell the story: watts/kg is where it’s at. In yesterday’s blog,… [Read more]

Added Saturday, April 11, 2015 by

Time Trial racing; Added areo bars to my road bike: initial thoughts. Profile Design T3+ Aero Bars on my Madone 5.9 Di2.

My March 25, 2015 blog, Bike racing: various musings, was sort of a stream of consciousness centered around my current racing aspirations. Since that blog was written, I’ve continued to give the subject of bike racing considerable thought. By morbid coincidence (a portentous coincidence?), the following video was posted on the very same day my blog was posted. This video is from a local Masters Circuit Race (considered to be relatively safe, by amateur racing… [Read more]

Added Friday, April 10, 2015 by

Maintenance diet to be posted starting Monday; BTC article update. myfitnesspal

Some of you have asked me to post a week or two of my maintenance diet on MyFitnessPal. I’m going to oblige starting this coming Monday (April 13, 2015). I’ll post a full week, perhaps even two weeks, of my entire maintenance diet. The food logs will include everything I consume that has calories: meals, snacks, beverages, alcohol–everything. I normally don’t track my calories when I’m maintaining, so I have to admit that I’m a… [Read more]

Added Thursday, April 9, 2015 by

Montreal Steak Seasoning to the rescue. Montreal steak seasoning is awesome on chicken breasts!

I had some chicken breasts defrosted for dinner last night, but I didn’t have them marinading in anything. I wasn’t in the mood for plain grilled chicken breasts, and I wasn’t really wanting to do any serious cooking. I just wanted something quick, simple and healthy. I decided to whip out an easy, no-calorie seasoning that I use all the time: . While I would never ruin a beautiful steak by putting anything other than… [Read more]

Added Wednesday, April 8, 2015 by