專業果汁機

什麼叫做專業的果汁機，當然就是什麼都要可以碎啦，管你是碎冰、碎豆、碎水果，還是碎蘋果....的 iPod，看看，這才叫專業，貴夫人算什麼。我嚇到了 O_o

http://www.willitblend.com/videos.aspx?type=unsafe&video=ipod

DualDrive

上週末跟 mj 在達文西摸了一個晚上到關店，把 Speedpro 的煞車線換掉，換到興起，連變速線都重走了內變一條。煞車的改進比較大，變速的改進還沒有感覺。

搞定後，晚上去南機場吃燒仙草，一晚30，現煮的配料，還有地方可以停車，真是不錯。


後來 Mjolnyr 寫了一篇換線心得在

http://mjolnyr.blogspot.com/2006/12/sram-dualdrive.html

我就拍了照片圖解支援。
http://flickr.com/photos/waterfall/tags/dualdrive/


內變速系統的確是方便，維修方便，清洗使用也方便，但就是重了很多。

[轉]運動時喝什麼

參照之前的經驗，我覺得 1:1 寶礦力:水 比較舒服。單喝運動飲料實在太甜了。
糖分的補充，好像都是從其他點心獲得。 @@

Dr. 蕭運動禪 的運動員飲食這篇，也有提到很多水及養分的補充法。

--
下文轉自：http://gogobike.blogspot.com/2006/11/blog-post_28.html

[轉載] 自行車運動解渴飲料

水是維持人類基礎生命不可或缺的泉源，水份的補充之於運動型車手更是重要。在劇烈運動之後，光只是補充水份那是不夠的，因為體內隨著汗水流失的不只是水而已，還有鉀、鈉、鎂等離子，因此要慎選飲料來補充體力才能達到事半功倍的效果。

飲水是重要的，攸關生命的存續。自行車騎士以他的肌肉產生出的能量，其中70%並未產生推進力，而只產生了熱。身體溫度上升後，水冷卻功能開始作用：身體開始出汗。流汗後，體溫便降低。然而與汽車冷卻器相反的是，人體冷卻系統作用的時候水份會流失。所以蒸發的水份必須補充。如果蒸發的水份未予補充，則血液濃度會增加，體能會衰退。蒸發的水份雖只達體重的2%，但體能減退可達10%。

水份流失超出6%即可能中暑、休克

蒸發的水份達體重的3%，就有嘔吐的危險；若達6%，則肌肉會痙攣。最後的結果是：中署、休克。一名70公斤重的自行車騎士，每個鐘頭要蒸發1.8公升的汗水。如果不補充水份的話，兩個鐘頭後他就無法再騎下去了。

對於水份的過度流失，人的身體無法發出警告訊號。當口渴的感覺來時，已經太晚了。所以，在口覺得渴之前就應飲水。每個鐘頭應補充一公升的液體；每15分鐘應用力吸幾口飲料。祕訣：出發前半個鐘頭飲水，可使體能低點延後到來。

有健康意識的車手應重新思考其飲料的選用。鈉含量不足的礦泉水最好留在家裡用，因為身體出汗時會失去鹽份。Bad Nauheim「運動營養中心」的營養學家Guenter Wagner建議：「每公升旅行用飲料應包含0.4至1.1克的鈉。」「鈉可調節體內水份的消耗，又可促進腸子吸收碳水化合物的功能。」

適時讓體內的電解質維持均衡

碳水化合物猶如自行車騎士的汽油。他們能產生能量。每一公升的飲料中應包含40~80克的碳水化合物。超過此比例的碳水化合物很快會帶來胃痛，在最糟糕的情況下還會抽走體內的水份。其餘會因流汗損失，而應補充的物質有：鉀、鈣、鎂及示蹤元素(Spurenelemente)。

*鉀：可促進肌肉的收縮及碳水化合物在體內的儲存。

*鎂：如果體內的鎂過少的話，最好的訓練亦難以帶來正面的效果，而且會導致肌肉痙攣。

*鈣：營養中必須含有充份的鈣。鈣不足，身體會從自己的骨頭上攫取，這會帶來骨折的危險。

*示縱元素(如碘、鋅和鐵)：身體在賣力時會消耗示蹤元素。

礦泉水含有鉀、鈣、鎂、鈉及示縱原素，但是不含有碳水化合物。果汁則含有過多的碳水化合物。如果將兩者混合，便產生出頂尖的自行車飲料。請您注意成份豐富的飲料(成份多半標示在標籤上)。要小心碳酸-碳酸會導致胃痛和漲氣。

等滲(isotonische)飲料被譽為理想的解渴飲料。此種飲料擁有與血漿相同的滲透壓。這意味著：他們能被身體完美地加工。然而「等滲」一詞無法表明飲料所包含的礦物質種類。含有50克葡萄糖的溶液亦屬等滲飲料。不過，運動飲料的添加成份係根據持久運動者全身出汗的需要而配製。

等滲飲料能幫助一般的騎士翻山越嶺，但以1:3比例調製的蘋果混合飲料亦能發揮功能。想在競爭中擁有理想體能的人，應使用特殊的礦物質混合飲料。它們能供給身體所需要的成份。

混合飲料
飲料粉和濃縮液要比成品飲料便宜。此外，等滲飲料亦可在比賽中發揮神奇的功效。

成品飲料
成品飲料大多在加油站或超級市場販賣。可惜成品飲料的包裝稍嫌過重，不適合隨身攜帶。

水、礦泉水+果汁的混合飲料
對短距離的行程而言，飲料瓶裡裝的是什麼並不重要。但要注意：較少的碳酸和糖份對胃較好。只有長途旅行時，飲料的組成才顯得重要。

礦泉水
與等滲飲料相反，礦泉水含有示蹤原素。富含鈉的水較易為腸子所吸收。碳酸的成份較少些。

礦泉水+果汁混合飲料
三分礦泉水加一分蘋果汁混合而成的等滲飲料，供給所有重要的礦物質和碳水化合物。炎熱時應提高礦泉水的比例。

提神飲料
含有咖啡因的飲料能促進脂肪的交換，同時有利反作用，因此對水份補充的幫助不大。

可樂(Cola)
其所含糖份能帶來短暫的能量，但不久後體能即跌入谷底。賽車手在抵達目標前不久可飲用可樂。

Red Bull
其功效與可樂相似，但因所含碳水化合物比例較高，會引起胃部不適。

車架尺寸

買車看了爽很重要，騎車合尺寸更重要。

FROM http://www.competitivecyclist.com/

The Competitive Fit (cm)
-----------------------------------
Seat tube range c-c: 51.8 - 52.3
Seat tube range c-t: 53.4 - 53.9
Top tube length: 52.6 - 53.0
Stem Length: 10.6 - 11.2
BB-Saddle Position: 68.4 - 70.4
Saddle-Handlebar: 50.6 - 51.2
Saddle Setback: 4.4 - 4.8
Seatpost Type: NON-SETBACK

The Eddy Fit (cm)
-----------------------------------
Seat tube range c-c: 53.0 - 53.5
Seat tube range c-t: 54.6 - 55.1
Top tube length: 52.6 - 53.0
Stem Length: 9.5 - 10.1
BB-Saddle Position: 67.6 - 69.6
Saddle-Handlebar: 51.4 - 52.0
Saddle Setback: 5.6 - 6.0
Seatpost Type: NON-SETBACK

The French Fit (cm)
-----------------------------------
Seat tube range c-c: 54.7 - 55.2
Seat tube range c-t: 56.3 - 56.8
Top tube length: 53.8 - 54.2
Stem Length: 9.7 - 10.3
BB-Saddle Position: 65.9 - 67.9
Saddle-Handlebar: 53.1 - 53.7
Saddle Setback: 5.1 - 5.5
Seatpost Type: SETBACK

http://www.competitivecyclist.com/pdf/fit_details.pdf

三種尺寸大概就是從競速到舒適(越大的尺寸越舒適？)，詳細的說明摘錄如下：


Each of the three styles of fit can be achieved on the same model bicycle, though perhaps not the same size or parts set up. Knowing how you want to ride will help determine what you want to ride.

1. The Competitive Fit.
It's called the Competitive Fit because it's our signature fit. We've found that this is the look and the feel that most of our customers expect out of their new bike. This is the most "aggressive" fit and suits those with an interest in racing, fast club riding, as well as those with a greater measure of body flexibility to work within the racer's comfort zones. Most modern road bikes, like the majority we offer at Competitive Cyclist, are usually pictured in sales catalogues with the Competitive Fit. But this doesn't mean that you should ride a bike that looks or fits like this.

Wanna look like a pro? This is the fit. It features a low, aerodynamic bar position that places slightly more weight on the hands than on the pedals and saddle, a close knee to pedal spindle ratio that emphasizes power and efficiency, and it puts the rider low in the handlebar drops. Typically the frame chosen will be the smallest that is appropriate. In fact, since the heyday of mountain bikes in the 1990s and more recent studies of professionals looking for an aerodynamic advantage, the Competitive Fit has become most bike shop's conventional wisdom.

After all, who doesn't want to look and ride like a pro? This fit is easy to sell but may not work for you since it actually best suits those who are willing to accept its clear emphasis on speed over comfort. For most of us, the pure Competitive Fit is too extreme even if it is still viable for young riders and racers, for those who love shorter, faster rides, and for those who just find this comfortable. Expect to be rather low even on the tops of the bars where you will spend the majority of your cruising time on the brake hoods, expect too to be lifting your neck slightly to see ahead of you with a rather "short and deep" reach into the bars as you push back on the saddle to stretch out.

The Competitive Fit creates a more compact body position with the chest low and the back as flat as is necessary to get down into the drops. The saddle to handlebar drop is sometimes as much 10cm or more.
2. The Eddy Fit.
Lots of folks find the Competitive Fit to be ideal. But for those who find its aerodynamic emphasis to be overly aggressive and uncomfortable, the Eddy Fit is almost certain to be ideal for you. It's a position that reminds us of the way Eddy Merckx looked on his bike in the early 1970s, and it dates from well before Eddy's time and continued in the pro peloton well into the 1980s.

There is nothing "dated" about this style of riding. We all know that Eddy, Bernard, and Guiseppe were all very, very fast riders! Bike design has not, in fact, changed that radically since their time---only the look, the fashion, and the style of riding. The Eddy Fit is simply no longer the "fashion" among pros who keep pressing the envelope of comfort to create more efficiency and power.

The Eddy Fit emphasizes less saddle to bar drop. You will notice less exposed seat post on traditional frames and a lower saddle to bar ratio on all fits, including compact designs. Typically it requires a size up of about 2-3cm in frame size from what is today usually offered by in current aero professional look of today. But make no mistake about it, this fit will get you down the road with speed, efficiency, and power.

A few differences from the Competitive Fit in addition to a taller front end and less saddle/bar drop is a less craned neck and easier forward-looking position, slightly less weight on the hands and more on the saddle and pedals, and a knee position that usually moves a bit behind the spindle (rather than a knee-over-the-spindle position, thus adding a bit of power). Bikes set up for the Eddy Fit change their look only subtly in comparison to the Competitive Fit though the results are dramatic in terms of greater comfort. This fit is easier on the neck and shoulders but no less suited for racing or fast solo or club riding.

We adjust this fit by "sizing up" the frame and adjusting the stem lengths to create proper balance, proportion, and to maximize the frame's potential. This position lets you into the drops with less stress on the neck and back and so encourages you to go low into the bars for longer periods. The Eddy Fit typically features a saddle/bar drop of only a few centimeters.
3. The French Fit.
This fit is so named because of its legacy in the traditions of endurance road riding such as brevet rides and randonneuring. However, the French Fit isn't merely about touring, riding long, or even sitting more upright. It is about getting the most out of a bike that fits larger and provides much more comfort to the neck, back, and saddle position.

While the Competitive Fit generally puts you on the smallest appropriate frame and the Eddy Fit sizes up a bit or raises the bars, the French Fit puts you on the largest appropriate frame. While this bucks some current conventional wisdom - and is, in fact, the least commonly used position of the three we espouse - it is still the position advocated by some of cycling's wisest and most experienced designers, who also happened to be riders who like to go fast and far with an ideal amount of comfort.

This fit features a taller front end (with a larger frame and/or head tube extension and stem), handlebar to saddle drops that are much closer to level, and favors riders who are looking to ease stress on the neck and back, ride as long and as far as they like, and are not concerned with the looking like an aggressive professional. In comparison to the Eddy Fit, the rider has even more weight rearward and a slightly more upright position such that "hands in the drops position" is close to the Competitive Fit's "hands on the hoods position." Some may say that this was not how modern race bikes were "meant" to fit but we have learned that the French Fit's size up tradition works great on the most modern bikes.

By increasing the frame size we raise the bars without radical riser stems and still create balance and proportion with respect to the important knee-to-pedal dynamic. It is important to remember that as frames get larger the top tube effectively shortens. This means that the longer top tube on a larger frame is appropriate because as the bars come "up" and the ratio of saddle to bar drop lessens, the rider achieves a "reach" from the saddle to the handlebars that is just right!

We recommend this fit for riders who really want to be comfortable and fast over longer distances. Please note that the French Fit disregards all emphasis on stand over height (standing with the bike between your legs and your shoes flat on the ground) because the French Fit school believes that this measurement has little actual value regarding fit. An ideal compromise for those who can't shed their concern regarding stand over height is the choice of a "sized up" compact design to achieve a higher relative handlebar position.

Nevertheless, a French Fit can work with traditional, non-sloping frames as well. As an example, a person who might ride a 55cm or 56cm frame to achieve the Competitive Fit, might ride as much as a 59cm or 60cm in the French Fit. While bikes in the French Fit are not the racer's fashion they tend to look elegant, well proportioned, and ride like a dream.

Our Three Styles of Fit are dynamic and flexible programs that are molded to suit your needs and expectations. Elements of one style can be worked into another precisely because there is more than one perfect fit for everyone.

Our promise is to listen carefully to you, work closely with you to provide the confidence and expertise you should expect from a professional bicycle shop, and create an outcome that exceeds your expectations---we want you to have a bike that rides even better than you had dreamt it would. We are happy to discuss our fit philosophy and work out the specifics and details with you.

Buying a great bike starts with great products---and we are committed to brands that have long proven their value and quality. But having the right bike also means buying the one that best suits your riding goals. We work with people using all the resources of our experience, not just fixed formulas or dogmatic notions. If you know what works for you, we are happy to oblige. If you seek our professional advice, we are here to help.

樂蕃天事件

昔日孟母有三遷，告訴我們居住地點要慎選的重要，現在連選 BSP (Blog Service Provider) 都變的很重要了，不然站倒事小，連年累積的文章那可是心血啊，雖然不是多專業的東西，至少也是花時間出來的青春汗水。


無名小站的事情鬧一半了，現在開始樂蕃天事件。一次燒到三個 BSP，roodo, yam, webs-tv。好想當初沒找到其中一家？


一開始是
webs-tv 無預警關閉樂多域名!?
http://xuite-joke.blogspot.com/2006/11/webs-tv.html

接下來詳情請看懶人包：
http://xuite-joke.blogspot.com/2006/11/blog-post_116490184179138498.html


雖然外國的月亮不見得比較圓，但是外國的伺服器好像比較穩，yahoo 併 flickr! ，Google 吃掉 blogger，不過之前 Flickr post to blogger 的功能還在，甚至連新功能都不缺。

雖然 blogger 沒有比較人性化，不過倒是一個簡單的選擇。