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On May 12 2023 12:35 Salazarz wrote:Show nested quote +On May 08 2023 14:15 FiWiFaKi wrote:
Anyone willing to train me in cycling or point me in the right direction?
I have a cruise for cancer at the end of July, and there's a few of us that are extremely competitive and will do anything to win haha. It is a 100km per day for 2 days.
I've been training for 3 weeks now, prior to this, haven't sat on a bike in almost 5 years. I've been doing quite high intensity 2x 28km bike rides from and to work one day per week, and Sunday I've been doing 40-60km longer and more hilly rides. Years back I used cycle a lot, but nothing structured, just tried to cycle faster to get faster.
I'm 28 male, 5'9.5" 191lbs @ 16-17% bf (I weight train), and currently average 25-26km/h on a typical route that has 50-100m elevation gain every 10km. I think I need to get to 29-30km/h to get have a decent chance at "winning" the cancer charity ride. I use a aluminium frame Shimano 105 groupset road bike (18-19lbs), wear a cycling bib, clipless pedals. I'm trying to lose fat, although I don't want to lose much muscle, so I'm targeting a 1lb per week weightloss. 180lb bw weight is what I'm currently targeting for the race, but realistically I may only be able to get down to 185 or a little bit below than in time. Quite heavy for a competitive cyclist, but fortunately for me it's a pretty flat course.
I guess I'm wondering if there's anything structured I should be doing besides just cycling my 100km~ per week at pretty high intensity. I am currently also weightlifting 4 days/week for 50mins~, and playing squash 2 days/week for 75 minutes. I was thinking that maybe once I'm 5 weeks in, to up my ride to work and back to 2x per week, which will add 55km to my weekly kilometers. Although I know that more isn't always better. And besides working on my fitness, any other strategies to be improve my speed? 100km per week is very little, simply adding more mileage even at very low intensity would benefit you tremendously. As it stands, I'd do intervals on your shorter rides: start something like 4x5 min or 6x3 min intervals with zone 2 riding in between and gradually increase either the number or the time s withpent at high intensity. Then on the weekend, just do your longer ride entirely in zone 2. It's important to mix lower intensity riding in to improve your metabolic efficiency and build up the energy systems that you will definitely need during your 100km rides. Also, you definitely need to do at least a couple of 100km rides before the event, it'll help you figure out the pace you can maintain and how much water and food you need to bring to avoid bonking.
Hey Salarz, this is the exact type of information I was looking for.
Now that I'm a month in, I will do two rides home and back per week, which will up my mileage to 150-160km per week. I will try that for 2-3 weeks, and if even more is needed, I can build up to it if even higher is needed. I just did a ride this Tuesday at 29km/h (my trip home is 50m net downhill though).
I don't have a power meter, but I find myself riding pretty close to my FTP peak for the whole hour (probably because when I commute, I try to minimize time from A-B rather than that structured training). You think cruising for half the time and then going full beans is going to be more effective for building my cycling performance? Because honestly, in my current form, my rides are very mentally draining, but my motivation is high right now so I'm able to fight through it, even though after an 11-1/2pm ride, the next 5 hours at home I'm completely spent.
Do you think a cadence sensor or any other sensors would make sense for me? Currently my only tracking is via Strava, and something like a power meter is quite expensive. I kind of count cadence in my head to see where I'm at, and I think I usually cycle at closer to 80, I have always had big quads and good leg strength, so I'm probably power riding more than I should, but I am actively thinking about improving speed by trying to pedal faster rather than applying more force on the pedal. But right now it seems like I don't have the right fibers in my leg muscles yet, and even if I spin circles with a really low ring at 100-110rpm, my legs get quickly fatigued from this motion. So I'm trying to add like 1rpm per week to go from 80 to 90 if that makes sense.
On May 09 2023 02:00 Amui wrote:Bike maintenance and tires is one thing. Do a thorough cleaning of the drivetrain and re-lube it the night before. Also if you're on OEM tires, consider upgrading. Don't need to go all-out, but you could find a few percentage points of your output power right there. https://www.bicyclerollingresistance.com/One upgrade I'd make is just a carbon seat post if you don't have one for an aluminum frame. I found it made a big difference in vibration damping. Your butt will thank you later. I would say just ride more, and make sure you have enough nutrition for the ride. You probably would want to have done 2x80km as well as 1x100km beforehand as well.
Thank you, I'm currently doing a basic 15-20 minute cleaning of a bike wipedown and a degrease of the drivetrain, and re-lube once per week. I'm cycling on a Kona Zone 2014, with non-OEM Mavic Aksium wheels and tires (28mm I think). Last time I got a puncture, I was told my tires are quite worn, so I'm looking at getting these replaced, I'll look through your link to see what is a good performance to cost ratio (and still being decently durable).
I know what you mean about butt thanking you. At least I wear the bib each time with decent padding, but the first week, I could not sit properly for 2 days after each ride. It mostly went away after 1.5 weeks for me though.
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It's highly unlikely you're actually able to ride at your FTP for extended periods of time several times a week as a beginner cyclist, especially if you do other workouts as well. More likely, you're grinding away what folks call 'junk miles' in zone 3. 'Proper' FTP efforts are incredibly difficult and take a long time to recover from, it's like doing 1 rep max deadlifts every other day or something -- it's just not a great way to train.
For cycling, the two most important things you want to train is your aerobic base and your VO2 max.
For aerobic base, there isn't any real substitute to zone 2 mileage. Now, zone 2 isn't really 'cruising', a proper zone 2 ride still feels like you're making an effort, just not the kind where you're struggling to breathe and want to throw up at the end. It's easy to fall into the trap of thinking zone 2 is 'easy riding' and just sort of half ass it but even without a power meter, if you can identify what the appropriate level of exertion feels like and maintain that level regardless of hills, wind etc it can be both quite fun and not slow at all.
For VO2 max, there are many ways to approach it but pretty much everything boils down to intervals of some sort. Since you're fairly new to cycling and ride without a power meter, you don't really have to make it complicated. Make sure you can fully repeat your efforts and dial back the intensity a little if it seems like you're dropping off on the last intervals -- it's the same concept as with weight lifting, better to do 4 sets of 8 reps with good form than do 3 sets of 10 and then barely get through half of the last set.
Rides being mentally draining is totally a thing, and if you've been trying to push yourself as hard as you can all the time even with low mileage fatigue can creep in. If I were you, on your rides to work I'd just take it easy, maybe do some cadence drills, practice different riding positions, riding out of saddle etc. Then on the way back, do high intensity intervals, and try to leave at least 2 days rest between those -- if not possible, reduce intensity on the second ride. And zone 2 all the way on your long ride, making sure you don't slack off at any point and maintaining even cadence throughout.
An HR and a cadence sensor are both very worthwhile purchases and don't cost too much, it'll help you keep much better track of your efforts and also figure out whether you might be overextending, if there's too much fatigue building up etc.
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What Salazarz said. Power meters can be expensive but easily one of the most worthwhile investments you can make for cycling training, I'd look into assioma favero power pedals or a 4iiii/stages single sided crank arm, should be able to find something in the range of $200-400. Chest strap HRM definitely a good investment too.
As for programming I mostly use TrainingRoad (~$15/month) which has a bunch of different plans that it tailors to you and your schedule. Just finished an 8 week polarized plan (~80% ez riding ~20% hard riding) which was pretty much: 1 Vo2max(60-90min; 9-18 intervals of 1-3min), 1 sustained threshold (60-90min; 2-5 intervals of 4-16min), and 2 endurance z2 rides (1.5-3 hrs each) per week with either the intensity, length, or volume of work getting progressively harder each week. Helped a ton in bringing my base up, i've always had a good top end from lifting/sports but over 90s my power curve falls hard. Felt pretty solid in some early season crits last week and did a fun lil ~100mi ride from chicago to milwaukee in 5 hrs the other day with my team.
Re: Best things you can do for your bike:
A) Make sure your fit is good (saddle height/tilt, handlebar width, stem length, shoe cleat position)
B) Keep that drivetrain clean and lubed (i wax mine now)
C) Get a pair of 28mm GP5000 tires (either tubeless or w/ some latex tubes)
P.S. - Totally relate to the cycling being draining. It's a whole new beast compared to lifting or sports, I used to be wrecked for a day or two after a 20-25mi ride compared to last week where i biked 20mi each way to a 15mi bike race in the middle of rugby season lol. It just takes time to get your muscles to adapt but you'll get there.
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On May 15 2023 12:28 Salazarz wrote:
It's highly unlikely you're actually able to ride at your FTP for extended periods of time several times a week as a beginner cyclist, especially if you do other workouts as well. More likely, you're grinding away what folks call 'junk miles' in zone 3. 'Proper' FTP efforts are incredibly difficult and take a long time to recover from, it's like doing 1 rep max deadlifts every other day or something -- it's just not a great way to train.
For cycling, the two most important things you want to train is your aerobic base and your VO2 max.
For aerobic base, there isn't any real substitute to zone 2 mileage. Now, zone 2 isn't really 'cruising', a proper zone 2 ride still feels like you're making an effort, just not the kind where you're struggling to breathe and want to throw up at the end. It's easy to fall into the trap of thinking zone 2 is 'easy riding' and just sort of half ass it but even without a power meter, if you can identify what the appropriate level of exertion feels like and maintain that level regardless of hills, wind etc it can be both quite fun and not slow at all.
For VO2 max, there are many ways to approach it but pretty much everything boils down to intervals of some sort. Since you're fairly new to cycling and ride without a power meter, you don't really have to make it complicated. Make sure you can fully repeat your efforts and dial back the intensity a little if it seems like you're dropping off on the last intervals -- it's the same concept as with weight lifting, better to do 4 sets of 8 reps with good form than do 3 sets of 10 and then barely get through half of the last set.
Rides being mentally draining is totally a thing, and if you've been trying to push yourself as hard as you can all the time even with low mileage fatigue can creep in. If I were you, on your rides to work I'd just take it easy, maybe do some cadence drills, practice different riding positions, riding out of saddle etc. Then on the way back, do high intensity intervals, and try to leave at least 2 days rest between those -- if not possible, reduce intensity on the second ride. And zone 2 all the way on your long ride, making sure you don't slack off at any point and maintaining even cadence throughout.
An HR and a cadence sensor are both very worthwhile purchases and don't cost too much, it'll help you keep much better track of your efforts and also figure out whether you might be overextending, if there's too much fatigue building up etc.
Thanks for all the good info again.
I went and bought a Garmin Edge 540 w/ Cadence, Speed, and HRM.
Now that I'm 1 week into riding with it, the numbers are about what I would have expected. Over the last 3 weeks I've really been working on pushing up my cadence, and now I know I average 82-83. Which means I must have been riding before at like 65-70. Riding at 90 for long periods still doesn't feel comfortable, but I am trying to increase it.
It's the first time I've used a HRM in a long time, I'm reasonably surprised how high my heart rate is at when cycling. I haven't done a max effort ride yet, by my first ride that was "lets go pretty fast but not fatigue myself too much was 166bpm for 1 hour (between 160-172bpm). Yesterday I did two 20km rides that felt like easy cruises with very little fatigue, and those were 156 and 149bpm respectively.
Tomorrow is going to be my long ride for the week, roughly 65-70km (pretty mild elevation gain, I think between 250-300m).
I've been taking your advice, and upper my mileage, last week: Tuesday 26.5km x3 (with 30 min breaks in between), Thursday 36km, Saturday 20km x2, and now just Monday 65-70km. Since next week is a 6 day week, and I upped volume more than ever this week, next week I am planning on going a bit lighter. Wednesday 26.5km, Thursday 26.5km, and Sunday do the same 65-70km loop as I'm doing tomorrow but in the other direction.
I was worried about not losing weight fast enough, but with the volume last week, I didn't even feel hungry but I've been shedding pounds like mad. Yesterday and today down to 186.4-186.6lbs, which is a 2.5 pound drop in one week. I almost need to dial it back a bit because the lowest I'd ever want to go is 175lbs (though my original target was 180lbs for the race), and I still have 2 months left. Fortunately my weightlifting strength hasn't decreased (although progress over the last month has been pretty minor), and I'm still in mostly the newbie gains stage being 6 months in.
So all in all, going mostly according to plan. Comparing speeds is a bit difficult since it depends on many factors, but mostly flat terrain at a zone 3 pace seems to be around 28km/h, and 75m elevation gain / 10km is 25km/h. I think that the last 2 weeks I've been making very minor improvements to speed, rather trying make very small improvements speed, but make the ride easier so I could get more rides in. I did some digging, and last year the leading trio rode together the whole way, and their first day was 100km at 27.5km/h w/ 1100m elevation gain, and second day was 100km at 26.8km/h w/ 600m elevation gain. This years course is going to be a lot less hilly.
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On May 18 2023 14:57 decafchicken wrote:
What Salazarz said. Power meters can be expensive but easily one of the most worthwhile investments you can make for cycling training, I'd look into assioma favero power pedals or a 4iiii/stages single sided crank arm, should be able to find something in the range of $200-400. Chest strap HRM definitely a good investment too.
As for programming I mostly use TrainingRoad (~$15/month) which has a bunch of different plans that it tailors to you and your schedule. Just finished an 8 week polarized plan (~80% ez riding ~20% hard riding) which was pretty much: 1 Vo2max(60-90min; 9-18 intervals of 1-3min), 1 sustained threshold (60-90min; 2-5 intervals of 4-16min), and 2 endurance z2 rides (1.5-3 hrs each) per week with either the intensity, length, or volume of work getting progressively harder each week. Helped a ton in bringing my base up, i've always had a good top end from lifting/sports but over 90s my power curve falls hard. Felt pretty solid in some early season crits last week and did a fun lil ~100mi ride from chicago to milwaukee in 5 hrs the other day with my team.
Re: Best things you can do for your bike:
A) Make sure your fit is good (saddle height/tilt, handlebar width, stem length, shoe cleat position)
B) Keep that drivetrain clean and lubed (i wax mine now)
C) Get a pair of 28mm GP5000 tires (either tubeless or w/ some latex tubes)
P.S. - Totally relate to the cycling being draining. It's a whole new beast compared to lifting or sports, I used to be wrecked for a day or two after a 20-25mi ride compared to last week where i biked 20mi each way to a 15mi bike race in the middle of rugby season lol. It just takes time to get your muscles to adapt but you'll get there.
You're such a jack-of-all-trades athlete decaf! Rugby, then oly lifting, then cycling... what's next, darts?
I tried to find a cheap power meter locally on Kijiji or FB marketplace, but no bueno.
More structured would be good, I like that idea, and an 8-week timeframe is good. That amount of riding is quite high with my schedule, 3 hours of squash and 4 hours of gym to add on to that, but maybe it is what it takes.
My dumbass self when buying a used bike years ago decided to buy a 52-39 crank and 11-25 casette (Shimano 105 5700 I think), the guy selling even asked me if I didn't rather want a compact since he had one (something like 50-34)... Thinking pshh I'll just get fast, but anything over 4% or so sustained climb is real tricky. I did one of the biggest climbs in my city on Thursday, 1.4km @ 7.2%, then a 500 meter 2%~, follow by a 1.2km at 6%, holy that thing was hard. Suffering through like 40-50rpm on the 8.5-9% parts, I need to go check the route I will be doing. On the short rolling climbs of 20-35m elevation gain of that length, no problem, I can power through it, go anaerobic for a little bit. I've been doing most of my riding on the small front gear as raising my cadence, really I need over a -2% grade to think about switching to the large chain ring.
As for your points about the bike, very much the type of info I was looking for, so thank you for that. I've used the same fit for years, so it feels comfortable... The only thing I really played around with was saddle height, but it does feel comfortable, might be because I'm used to it. I'll watch some videos for ideal fit videos (the guy I bought it from was huge into cycling and we had very similar frames). I degrease my gear train once every 2 weeks and reapply lube, clean the bike at the same time, I figure that is important haha.
I just spent like 2 hours reading about the GP5000 tires, and mmm, I want! A pretty decent expense of $230CAD. I'd probably feel safer going with clinchers and a tube. My biggest fear I guess is punctures, because in the approximately 8000km of lifetime riding I've done I've only had 1 puncture (still on the same set of tires). Last time I went to a bike shop, I think they told me I needed some new tires, and they recommended the Gators, but to give me an edge, I think reducing that rolling resistance is well worth it at the expense of some durability. I think I'll get these in 1 month, keep them fresh for the competition, using my more shitty tires currently shouldn't impact my training.
Speaking about cycling/gym fatigue, totally. I mean lower body still destroys me because it feels like a HIIT workout. Lunges followed by squats followed by deadlift is the end of me. Lunges being the worst of them all, my heart rate spikes to 180-190 in each set. Chest, back, and shoulder day are a breeze though, because it's just oh, muscle can't lift this anymore, but I'm not gasping for breath. For cycling I have found it become less taxing with time, but I feel like it shouldn't, because that to me means you're not pushing your body enough to cause those adaptions to improve.
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i have added green tea, unsweetened chocolate, and capers to my diet. I've removed a few random green veggies and cut my coffee consumption in half to accomodate the green tea. I went from 6 coffees a week down to 3. After a month I've noticed a decent increase in my over all energy level.
Supposedly, the nutrients in the three food items I named do a great job of fueling mitochondrial biogenesis. Mitochondria is the energy power plant of cells.
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England2663 Posts
On May 24 2023 01:53 JimmyJRaynor wrote:
i have added green tea, unsweetened chocolate, and capers to my diet. I've removed a few random green veggies and cut my coffee consumption in half to accomodate the green tea. I went from 6 coffees a week down to 3. After a month I've noticed a decent increase in my over all energy level.
Supposedly, the nutrients in the three food items I named do a great job of fueling mitochondrial biogenesis. Mitochondria is the energy power plant of cells.
You got a source for that on capers? I've never heard them mentioned for health reasons.
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England2663 Posts
Interesting. Are you particularly targeting mitochondrial health for a specific reason or just as a general approach? I've heard a lot about it from keto for mental health and from people for autoimmune disease prevention with the Wahls style ultra nutrition diet.
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just looking to optimize my energy output throughout the day whether i am working or doing other things.
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England2663 Posts
On May 24 2023 23:41 JimmyJRaynor wrote:
just looking to optimize my energy output throughout the day whether i am working or doing other things.
I looked into this some more and quercetin is one of the reasons Wahl's protocol requires eating a lot of aliums. They're apparently really high in quercetin and it seems a lot easier to add onions and garlic to a diet than capers, although I do like capers.
Conversely I spoke with a Japanese monk recently (as weird as that sounds) and he was saying that aliums sap your energy according to Buddhist diet which is pretty funny that they've come to opposite conclusions. I've never heard anyone suggests avoiding onions and garlic before. I've always considered them just generally healthy things.
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On May 22 2023 15:17 FiWiFaKi wrote:Show nested quote +On May 18 2023 14:57 decafchicken wrote:
What Salazarz said. Power meters can be expensive but easily one of the most worthwhile investments you can make for cycling training, I'd look into assioma favero power pedals or a 4iiii/stages single sided crank arm, should be able to find something in the range of $200-400. Chest strap HRM definitely a good investment too.
As for programming I mostly use TrainingRoad (~$15/month) which has a bunch of different plans that it tailors to you and your schedule. Just finished an 8 week polarized plan (~80% ez riding ~20% hard riding) which was pretty much: 1 Vo2max(60-90min; 9-18 intervals of 1-3min), 1 sustained threshold (60-90min; 2-5 intervals of 4-16min), and 2 endurance z2 rides (1.5-3 hrs each) per week with either the intensity, length, or volume of work getting progressively harder each week. Helped a ton in bringing my base up, i've always had a good top end from lifting/sports but over 90s my power curve falls hard. Felt pretty solid in some early season crits last week and did a fun lil ~100mi ride from chicago to milwaukee in 5 hrs the other day with my team.
Re: Best things you can do for your bike:
A) Make sure your fit is good (saddle height/tilt, handlebar width, stem length, shoe cleat position)
B) Keep that drivetrain clean and lubed (i wax mine now)
C) Get a pair of 28mm GP5000 tires (either tubeless or w/ some latex tubes)
P.S. - Totally relate to the cycling being draining. It's a whole new beast compared to lifting or sports, I used to be wrecked for a day or two after a 20-25mi ride compared to last week where i biked 20mi each way to a 15mi bike race in the middle of rugby season lol. It just takes time to get your muscles to adapt but you'll get there. You're such a jack-of-all-trades athlete decaf! Rugby, then oly lifting, then cycling... what's next, darts? I tried to find a cheap power meter locally on Kijiji or FB marketplace, but no bueno. More structured would be good, I like that idea, and an 8-week timeframe is good. That amount of riding is quite high with my schedule, 3 hours of squash and 4 hours of gym to add on to that, but maybe it is what it takes.
Keep looking around, between fb market + pinkbike + craigslist + ebay you can usually find something.
Trainer Road is great becauase you can pick low medium and high volume plans based on how much time you have per week.
My dumbass self when buying a used bike years ago decided to buy a 52-39 crank and 11-25 casette (Shimano 105 5700 I think), the guy selling even asked me if I didn't rather want a compact since he had one (something like 50-34)... Thinking pshh I'll just get fast, but anything over 4% or so sustained climb is real tricky. I did one of the biggest climbs in my city on Thursday, 1.4km @ 7.2%, then a 500 meter 2%~, follow by a 1.2km at 6%, holy that thing was hard. Suffering through like 40-50rpm on the 8.5-9% parts, I need to go check the route I will be doing. On the short rolling climbs of 20-35m elevation gain of that length, no problem, I can power through it, go anaerobic for a little bit. I've been doing most of my riding on the small front gear as raising my cadence, really I need over a -2% grade to think about switching to the large chain ring.
Love my 53/39 + 11/25 in chicago :D (this is like the flattest city in the world lol)
As for your points about the bike, very much the type of info I was looking for, so thank you for that. I've used the same fit for years, so it feels comfortable... The only thing I really played around with was saddle height, but it does feel comfortable, might be because I'm used to it. I'll watch some videos for ideal fit videos (the guy I bought it from was huge into cycling and we had very similar frames). I degrease my gear train once every 2 weeks and reapply lube, clean the bike at the same time, I figure that is important haha.
James on Francis Cade's youtube (https://www.youtube.com/watch?v=CAyEzQdQV9I)
and Neil Stanbury on RCA (https://www.youtube.com/watch?v=HT_B6BCJFNE)
These guys are both brilliant - highly recommend flipping through their videos for bike fit tips
I just spent like 2 hours reading about the GP5000 tires, and mmm, I want! A pretty decent expense of $230CAD. I'd probably feel safer going with clinchers and a tube. My biggest fear I guess is punctures, because in the approximately 8000km of lifetime riding I've done I've only had 1 puncture (still on the same set of tires). Last time I went to a bike shop, I think they told me I needed some new tires, and they recommended the Gators, but to give me an edge, I think reducing that rolling resistance is well worth it at the expense of some durability. I think I'll get these in 1 month, keep them fresh for the competition, using my more shitty tires currently shouldn't impact my training.
You can usually find them on sale for for somewhere in the 50-80/ea range. Gatorskins fucking suck, they're bullet proof but an absolute nightmare to mount and they are slow and poor handling. The grand prix all seasons would be the better pick for a similar tire, but honestly running GP5000's + vittoria comp latex tubes will feel like a cloud and roll so much faster in comparison. Preferably 28mm size. I used to get punctures like every week (chicago roads suck) until i switched to tubeless 5k's and now I almost never get punctures and when I do the sealant plugs them automatically.
Speaking about cycling/gym fatigue, totally. I mean lower body still destroys me because it feels like a HIIT workout. Lunges followed by squats followed by deadlift is the end of me. Lunges being the worst of them all, my heart rate spikes to 180-190 in each set. Chest, back, and shoulder day are a breeze though, because it's just oh, muscle can't lift this anymore, but I'm not gasping for breath. For cycling I have found it become less taxing with time, but I feel like it shouldn't, because that to me means you're not pushing your body enough to cause those adaptions to improve.
Yeah obviously your work capacity will increase and you'll have to push harder/faster to feel the same fatigue, but it's similar to lifting where once you've pushed past the getting sore all the time phase your body learns to recover better.
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England2663 Posts
Couldn't really follow this, so Chicago won their semi-final but then didn't play in the final?
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On June 06 2023 00:18 Flicky wrote:Couldn't really follow this, so Chicago won their semi-final but then didn't play in the final?
Lots of drama and bullshit politics led to us being disqualified after we won 50-27 due to a made up player eligibility issue. We would had a very good chance at winning in the championship game, instead Austin got a walkover win over the team we already kicked the crap out of.
Here's our official statement:
+ Show Spoiler + The Chicago Griffins are profoundly disappointed in the decision to disqualify the team from the National Championship Final on Sunday, June 4, 2023.
Throughout the Winter and Spring, the Griffins were in repeated direct contact with leadership of the Midwest Rugby Union as well as the Senior Club Council Executive Committee in the interest of fulfilling all the requirements to ensure player eligibility. Based on the information and guidance we received, we fulfilled those requirements.
That is why, ultimately, the single player incorrectly deemed “ineligible” was ruled to be eligible. Unfortunately, despite overwhelming evidence being provided well in advance, the Senior Club Council was unable to reach this conclusion until after the Semifinal match was played.
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Zurich15345 Posts
22:50 5k for a 10 year old is pretty sick! That's close to my best 5k time haha. You must be so proud.
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EPT
