Summer is over and doesn’t my hand feel it. The cooler months ramp up pain levels, particularly where Canberra winters are concerned. To keep it as pain free as I can, I do important things and recommend them highly:
1. Health supplements
i. Glucosamine with Chondroitin
The combination of the two is very important as studies has shown that glucosamine (only) is marginally better than placebo. The combination above has shown to offer relief.
Adult dosage: 2 tablets per day
ii. Fish oil
Used for many ailments, but in the case of joint health the dosage required is greatest. Studies has shown that 2.7g of Omega-3 is optimal for joint health where arthritis is concerned.
Adult dosage: Box suggests “5 tablets, TWICE per day” (for joint health). Actually 9 total tablets will give 2.7g, which is what I am doing.
2. Wax bath
Fantastic temporary relief for a sore hand on a cold day. Well worth the money. Feels particularly helpful after a bike ride.
Having spent a lot of time trying to tune the stock FOX 34 Talas 140-160, it seems it’s always a case of pro’s n con’s. Significantly reduce the preload and it’s reasonably plush at the top of the travel, but with that comes dangerous wallow on low-speed events. Ramp it higher than recommended and mid to high support is there at the cost of a jarring ride. The 2014 fork is a big jump from 2013, but it still is lacking as there is always a compromise. I recently switched the fork over to a Rockshox Pike solo-air 150mm. This necessitated a new headset to bypass the OD2 setup and now brings it back to standard with a 1 1/8 steerer/headset…but well worth it! Forks are normally nasty out of the box and take time to bed-in. However, even with basic settings it was night and day better than the Fox. The Rockshox rapid recovery system coupled with the robust the charger damper keeps the oil separate from the air and as in the case of high quality car shock absorbers like Bilstein, this makes for very consistent and fast damping.
A lot of Pike owners on various mtb forums are using dramatically less preload with the dual aims of maximizing (i) high frequency plushness and (ii) usable travel. The Rockshox-recommended sag settings suggested 65 psi was approximate for my riders weight. As this is a trail geometry bike, I measured sag in the seated position and took the average of a few measurements. I was after 25% sag and my Topeak shock pump took 53 psi to obtain that.
Well under the Rockshox recommendation, but it’s possible that it may have been closer with sag measured in the attack position. Rockshox have the intelligent approach of allowing you to alter the low-speed compression in the OPEN mode, something that Fox’s CTD does not allow. Interestingly, and quite surprising to me was that low speed compression actually made the fork smoother generally. I suspect it keeps it higher in the travel and the rebound displacements are less than might otherwise be the case. I am still tinkering with rebound, it’s a bit tricky given the changeable terrain.
Current suspension settings:
– Riders weight= 72kg (154 lbs) – PIKE 150mm solo air with no bottomless tokens installed. The following fork settings I believe are pretty optimal in terms of overall comfort and performance.
A note on bottomless tokens: I have now tried with none and, with a single token as a comparison. I could not discern a significant difference (benefit) in using a token. I put this down to my weight and the size of the travel. My research leads to me to believe they are probably necessary for a riders weight greater 80kg and/or forks of less travel. I have heard in recent times “Rockshox forks and Fox shocks” and from my experience its definitely the case. The fork and shock are now well balanced and the bike makes for a surprisingly efficient and plush ride. I feel I can ride a lot longer due to this. This is the way the bike should have left factory. The Pike upgrade (?) is highly recommended to make a great bike even better.