shamus

psychological benifits?? If you have a poor diet normally it'd help surely? Mme- I've got the Eden half coming up in October, but want to work on bike fitness and general strength/bulk, is this possible while building back up to half distance? Curreently only cover about 15 miles a week in approx 6 mile to 8milers but all XC on steep terrain. But add about 15-20miles XC cycling per week and weights/core work after running sessions. I'm loading on recovery shakes and protein shakes around exercise but not sure the proper proceedure (I understand its protein 20min before and recovery within 20min after?) whilst still eating a balanced diet and increasing calorie intake by about 20%. I'm also forcing more sleep into my daily routine. Anything else I should watch out for?

I already have a beard, (a gay stylish goatee) should I shave it off and then not shave for an entire month?

Nutrition. Fluids load up the day before, before racing/running/xc cycling I load up at least 2 litres extra in a few hours in the evening. Stick to what you know on the run, If you normally run without, run without. If you'd like to take something, just water, you need to get your body used to digesting other stuff during exertion. ( Food, carb carb carbs. If you plan the day ahead, hit pasta, avoid heavy meat, chicken and fish are fine. but mainly lots of (fresh stuff Is best )pasta in the evening. Morning- I'm a cereal man, so that, banana and just cos its an excuse to eat it at 8am, raw jelly (again bad if you're not used to it but like jelly babies, people love em for race nutrition). I also sometimes go for a Powerbar, or similar like the 'eat natural' fruit/nut bars Raceday- keep the fluid intake up until about an hour before then just sip to maintain. don't eat stuff, no need on that distance really. I took on jelly babies on the Half, never normally eat on distances up to 11 miles. The cramps very nearly brought me to my knees and f**ked my breathing while trying to eat and swallow. bad times Recovery, just as important if you want to get faster. Protein shake!!!! within 15min ideally. and again good carbs and proteins, pasta, fish/chicken greens and oddly I have a thing for porridge after heavy expenditures of energy. Please correct me anyone if I'm wrong, it'll help me too!

braclet things, rubber bands, string. (anything but festival tags) I end up playing with stuff, tie it on/put it on and then forget its on my wrist And being sentimentaly attached to such objects depending on their origins (gifts, significant events etc)

On my motorbike I wear headphones with very quiet music, mainly thanks to the exhaust noise it actually dulls that and improves my awareness. Its also given me great discipline in observations! they're compulsory and instincitve now. You'd be suprised how much you can hear on a bike with a big lid, because you hearing is slightly muffled you listen harder. On the Trials bike- no, find it affects my balance and awareness, You can't hear the tyres or brakes. On the MTB - as above on trails, commuting to the trails yes. (I ride faster then 99% of people going that way and am corteous and respectful of walkers/runners) Running- sometimes, usually quiet and usually not my normal soft inner ear phones (the ones that go in the ear cannal just standard loose fit things). This is due to being vunerable to cars, cyclists and it also stops me controlling my technique, I can't hear myself running with lazy foot slaps.

Reading lots makes you read quickly, I read a shedload of novels etc. I don't know how I read fast, never thought about it, I tend to just scan the page and afterwards flick pack to what seemed crucial points to ensure I've taken it in correctly. This kind of works for technical documents. My engineering degree meant devouring a lot of literature, acommplished by skimming several pages then going over the crucial items. A lot of stuff is repitition but the trick is to subconsciously nail down the crux of the concept or method or whatever. Also, practice techniques of relaxing to allow your subconcious space to work its magic, this isn't easy in exam conditions but I often remember stuff after I've binned a question and moved on, allowing time to go back is very important. But as Tomm said, procrastinating about improving your technique doesn't get the job done, doing the job gets the job done.

http://www.youtube.com/watch?v=PkvWOAJeZmM Don't want anyone taking offence but these two sum up outlooks I kind of share and Scroobius Pip is far more eloquent then me! Never understood self harm, but then thats because everyone is unique. I don't even know how I'd react to someone seeking advice as I've (very fortunately) never had to. I know people who've lost friends/famil members to suicide and its horrible how broken it leaves a family, frienship group, communities and in one instance have a consequence of another suicide. Although this seems harsh and I know the reasons behind it but I despise hearing about a suicide which has been carried out in such a manner it has traumatised an innocent bystander albeit a driver or just an innocent bystander This has turned into way too long a reply, I'm done.

22. Structural Engineer

Use some scrap wood as spreader plates as well as some chunky washers behind the holds, It'll save your Ply! Especially if have any jugs or pockets which will give a lot of lever on the wood!

Kee Klamps are pretty decent, my preference would be to drill a hole the other side of the clamp and striaght through the CHS. Then use a small bar straight through the lot as a locking pin. (if you want a little nut one end to secure it try and keep the thread away from the material clamb and CHS, it'll cut it easier then normal bar) Make sure the pieces are fully home when you drill then the majority of the force will transfer through the CHS rather then the pin. Quick assembly and very robust I'd also use some plastic shim on all connections to pad it, it'll reduce rattle and avoid wear if its reasonable toughness. Edit: aluminium might be too soft for the locking pin system I've suggested but I'm also concerned that you'll severely damage the soft ali grub screw clamping?

Saw the stickers on The Friendly Crustacean's bike.

Max - heads up - you've listed penguin twice in your list of clients working with sam freeman

I'd ask for any future work regarding this tooth/matters arising from the incident be treated at reduced rate by that dentists practice. Other then that, shit happens, don't be one of those sob stories I get really pissed off at seeing on the local news when there's f**k all else to fill the broadcast. Some of them have a right to be a news story and are worthy of public address, others are complete bull crap which is no use to anyone other then those who want to bash the goverment/national health services (which are FREE!!! FFS)/ local councils/ anyone/everyone /rant

I'm also doing a Half Marathon but at the end of may. Beware overtraining, increase distance by all means, but when you add, stick to 10% a week. I've just started, maybe 2 weeks? no 2.5 weeks, anyway; I do a little running anyway and am really skinny. But a friend of mine who used to play rugby and is 16.5stone, did a 11mile XC race with the school he works at, with almost no training (just a few 5 mile treadmill here and there). For a bigger guy, watch knee pain closely and give it time to heal. I'd say be prepared to do a few long runs but then do short runs in the following few days. For example, I currently do 8 miles in 1hr (ish) on wed, then a slow/short of about 2 on thurs, then nothing until 5 miles sunday and monday evenings. If the race is on tarmac, you need to run on tarmac otherwise you won't be used to the impact, It's important to build up the joints

b*****d for the Sauber's! Hope Lewis doesn't suffer the same fate

I hope their conscience is big enough to carry it around with them for the rest of their lives. With traumatic flashbacks and the rest, that should adequetly ruin their lives to set a precedence for all the other (phsychotic) 'bullies' out there. The bitch with that is, the memory at young ages is very effective at 'blanking out' traumatic or disturbing memories. If it were a relative, I've no idea how I'd feel. As it is though, I'm devestated that people have it within themselves to carry out acts like these. I hope they are incarcerated for eternity.

Running is massive emphasis on core strength, it's the only thing that gets rid of any fat around my abs (other then swimming but I hate swimming pools) I do a fair amount of milage on my xc machine (ride 6miles each way to work 3 times a week and 15-25 over a weekend) and have got much fitter in the two months i've been doing this. but although I'm fitter and leaner elsewhere my belly is still podgy (I am a skinny build so its the only area with any fat on it). The only time I was properly lean in a year or two was when i was running twice a week. XC for about 5miles and pounding pavements for another 5miles. so 10 miles a week taking no more then 2hrs total, including showers and driving to the xc loop. I guess I do like binge drinking, so this is probably karma being a bitch. If you're the same, avoid doing this, you'll drop loads of weight also running in the highlands would kick ass for hill training! you'd end up super powerful and really drop weight if you find a nice sized hill.....

Cheers Lewis and Trialsmax (I'll swing a Pm over soon) Any idea on costs for the ski kit? (I'm being lazy I'll google it soon) That's and interesting one actually Lewis, I'll see what the score is, something that'd be good rain or shine!! metting the crew tonight, and everyone's bringing an idea (almost certain to be the same ones). So more info to come gents!

Yup, we're heading to Fort William on the 26th of Feb. Hows the snow? is it mainly Ice or has the snow stayed on the ground? Intend to do Nevis and another hike in the area.on the 27th and 28th then we're planning on giving skiing a go () any suggestions for 4 novices and a fairly adept ski-er? More details on the rest of the week when we pin them down. Basically gonna swing up to Skye, Outer Hebrides, Lewis then free rein to visit stuff on the way back down!

If they pulled your mate and not you, do you not think your speed (and probably noise) alerted them and they couldn't react fast enough to get you, but were ready for your mate? I thought it was 28 days they could contact you in?? Also if you were 'pinged but not pulled' you may still get the penalty Not really about the speed, but if you were gunning it, you've amplified the point. Those camera vans aren't subtle. If you didn't notice that, were doing 70mph, in what sounds like residential area (they don't put lights in the countryside), what else could you have missed? Oil slick? Child? Football? Someone opening a car door? Pothole? Broken glass? That last one - odd story. crossing the road behind a car that was pulling away, the bmw span its wheels a little (just a lil too much throttle) and threw a small shower of glass/sharp stones at me and my mate, giving him a puncture and me lots of little cuts on my shins. was like being sand blasted P

Bought an On-One 456 2nd hand off pinkbike about 3 weeks ago for 400, does everything I want ask of it so well! I would really recommend the steel 456! (although mines the summer season and my 140mm forks don't lock out so it is a bit slack for steep climbing, if i could wind them down to 120/100 it would be perfect Go second hand is my advice, more for your money and all that jazz. there were quite a few marin xc builds on there last time I looked and they ride really well ion my experience.

Two of our work machines have decided life is over. Mine ate it's motherboard and the other is showing strain from 6yrs of hard use. I'm using a knackered spare at the moment. Our PC tech guy threw a roundabout figure of 600 each desktop, but he's been pretty slack recently so not sure. We use big 3D AutoCAD models, 3D steel detailing software, 3D design/analysis software and all the PDF and windows app's typical of office work. Have to be super-reliable, can sacrifice some speed for durability, as they are used hard 8.30 - 5 all week, with several of these app's running simultaneously. Any suggestions of builds for around (preferably under) this budget would be great Not too concerned about outputs, none of our monitors are modern/HD so it's not a concern. Also they'll be hooked to a server network so storage doesn't need to be huge as our 5TB server holds all our work files and has a stand alone back-up system.

Intense in a whole different way

A friend of mine is on them, just sorts out her massive swings from happy to sad, she's more stable, still f**king loopy though Although much happier as she has developed a sense of perspective and can control her mood better, as a result she's much happier and much better to be around. My bro's just come off them but i think his were more for stress. I think JT's prediction will be sqewed as exercise is one of the best anti-depressants and most of the forum are active individuals.