Bike Tires & Pressure

This is reference info for me:

  • Pavement Reference: 700c, 28mm @ 120psi for 300 LB ride weight, 60% rear
  • Cruiser Reference: 32er, 55mm @ 60psi for 310 LB ride weight, 70% rear
  • Off-Road Reference: 700c, 40mm @ 40psi for 180 LB ride weight, 60% rear

Slower speed, butt off the seat, you can go lower psi. You’d be risking pinch flats on longer rides, or unseating the bead in harder turns, etc

Tread pattern is coarse for rough terrain, fine for sand & hardpack, and smooth for pavement.

Higher pressure prevents tire flex, and is better on pavement. – Less shock absorption, grippy on soft, loose surface.

Lower pressure increases tire flex, which grips obstacles better. – Increased risk of pinch flats, or rolling off the rim.

General width preferences:

  • Hardpack or pavement – narrow to prevent drag
  • Sand, pea gravel, mud – wide to prevent sinking
  • loose, large gravel – wide to prevent pinch flats, throwing gravel, etc

Weight Distribution

  • Cruiser ~ 70% rear.
  • Mountain ~ 60% rear.
  • Race Road ~ 55% rear.

Proportional adjustments:

  • Narrower tire for larger diameter
  • Lower pressure for lower weight
  • Lower pressure for wider tire

Rim sizes:

  • 559mm = 26er
  • 584mm = 650b / 27.5″
  • 622mm = 700c / 29er
  • 686mm = 32er
  • 787mm = 36er

Digestion Time of Various Foods

I am still looking for the raw source of this information, or the methods used to obtain it.

It matches my observations, but without scientific backing, this must be considered anecdotal at best.

Date: 2004/02/09, 01:55 PM
Source: https://www.freetrainers.com/forums/topic/eating-before-workout-17839/
Author: https://www.freetrainers.com/community/p/bb1fit/

DIGESTION TIME OF VARIOUS FOODS

  • approx. time spent in stomach before emptying

Water

  • When stomach is empty, leaves immediately and goes into intestines

Juices

  • Fruit vegetables, vegetable broth – 15 to 20 minutes.

Semi-liquid

  • Blended salad, vegetables or fruits – 20 to 30 min.

Fruits

  • Watermelon – 20 min.
  • Other melons – Canteloupe, Cranshaw, Honeydew etc. – 30 min.
  • Oranges, grapefruit, grapes – 30 min.
  • Apples, pears, peaches, cherries etc. – 40 min.

Vegetables

  • Raw tossed salad vegetables – tomato, lettuces, cucumber, celery, red or green pepper, other succulent vegetables – 30 to 40 min.

Steamed or cooked vegetables

  • Leafy vegetables – escarole, spinach, kale, collards etc. – 40 min.
  • Zucchini, broccoli, cauliflower, string beans, yellow squash, corn on cob – 45 min.
  • Root vegetables – carrots, beets, parsnips, turnips etc. – 50 min.

Semi-Concentrated Carbohydrates – Starches

  • Jerusalem artichokes & leafy, acorn & butternut squashes, corn, potatoes, sweet potatoes, yam, chestnuts – 60 min.

Concentrated Carbohydrates – Grains

  • Brown rice, millet, buckwheat, cornmeal, oats (first 3 vegetables best) – 90 min.

Legumes & Beans – (Concentrated Carbohydrate & Protein)

  • Lentils, limas, chick peas, peas, pigeon peas, kidney beans, etc. – 90 min.
  • soy beans -120 min.

Seeds & Nuts

  • Seeds – Sunflower, pumpkin, pepita, sesame – approx. 2 hours.
  • Nuts – Almonds, filberts, peanuts (raw), cashews, brazil, walnuts, pecans etc. – 2.5 to 3 hours

Dairy

  • Skim milk, cottage or low fat pot cheese or ricotta – approx. 90 min.
  • whole milk cottage cheese – 120 min.
  • whole milk hard cheese – 4 to 5 hours

Animal proteins

  • Egg yolk – 30 min.
  • Whole egg – 45 min.
  • Fish – cod, scrod, flounder, sole seafood – 30 min.
  • Fish – salmon, salmon trout, herring, (more fatty fish) – 45 to 60 min.
  • Chicken (without skin) – 11/2 to 2 hours digestion time
  • Turkey (without skin) – 2 to 2 1/4 hours
  • Beef, lamb – 3 to 4 hours
  • Pork – 41/2 to 5 hours

END OF QUOTED ARTICLE

Info about gastric emptying rates:

  • http://www.vivo.colostate.edu/hbooks/pathphys/digestion/basics/transit.html
  • https://www.mayoclinic.org/digestive-system/expert-answers/faq-20058340
  • https://www.physiology.org/doi/10.1152/ajpgi.1989.257.2.G284