Ask the experts

[alpinevibes]

Crank swap/ BB question:

My YT Izzo Pro Race has X01 EAGLE 175 mm 32T DUB cranks with a 92mm PF BB. I'm looking to downsize to 170mm arms to avoid pedal strikes. I wouldn't mind dropping some weight, as well with the swap. I'm interested in e*13 TRS Race Mountain Carbon Cranks; dropping 90g from the XO1 - https://www.ethirteen.com/collection...31967704612967

Can I pull the X01 cranks off, leave the stock BB and the e*13 will work? Or would I need to get a new 92mm BB through e*13?

I'd looked at these S-Works cranks as well, but they're PF30, so I'm guessing I'd need an adapter? https://www.specialized.com/us/en/s-...ext=06214-1281

Thanks, I did a bunch of googling and my head was spinning with different BB standards vs shell widths, etc.

[Dee Hubbs]

Your DUB cranks spindles are 28.99 mm.
The e*13 spindle is 30mm.
So yes you need a new PF92/30mm bottom bracket.
The "92" refers to a bike with a bottom bracket with a diameter opening of 41mm and a width of 89.5mm or 91.5 mm. These can have bearings for a 24mm spindle (or 24/22 for SRAM GXP) or for 30mm spindle or 28.99DUB spindle.

[ticketchecker]

As long as we're in crank/BB mode.

Moving a non-boost NEXT SL crank to a new frame with 52mm chainline.

do I need a boost ring?

spacers?

BB options other than the shitty RF one? Wheels MFG?

[alpinevibes]

Your DUB cranks spindles are 28.99 mm.
The e*13 spindle is 30mm.
So yes you need a new PF92/30mm bottom bracket.
The "92" refers to a bike with a bottom bracket with a diameter opening of 41mm and a width of 85.5mm or 91.5 mm. These can have bearings for a 24mm spindle (or 24/22 for SRAM GXP) or for 30mm spindle or 28.99DUB spindle.

Boom, amazing. Thank you!

[HAB]

As long as we're in crank/BB mode.

Moving a non-boost NEXT SL crank to a new frame with 52mm chainline.

do I need a boost ring?

spacers?

BB options other than the shitty RF one? Wheels MFG?

Officially you should be using a boost chainring. Unofficially, if the non-boost chainring doesn't rub on your chainstays I'd just go with that.

My current preferred solution is just to put better bearings into the existing RF BB cups that I already have. 6806-2RS is the size you want, I buy IKOs off ebay for ~$40 a pair.

[toast2266]

You might want to try some sort of recovery drink for right after your rides and workouts. I really like Hammer Recoverite Chocolate.


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Isn't that stuff basically just expensive chocolate milk?

[rideit]

Isn't that stuff basically just expensive chocolate milk?

“It’s got what plants crave”

[Dantheman]

Isn't that stuff basically just expensive chocolate milk?

No, it's very expensive chocolate milk.

[skaredshtles]

Isn't that stuff basically just expensive chocolate milk?

[Dee Hubbs]

This industry is so fucking stupid.

You’re right a 30mm crank in a 41mm hole created bearings so small/thin that they hat reliability issues.
SRAM (this maybe my first time defending SRAM ever) developed the DUB standard in order to fit a functionally proper sized bearing in a 41mm opening with an oversized (more than 24mm) crank.

[ticketchecker]

Officially you should be using a boost chainring. Unofficially, if the non-boost chainring doesn't rub on your chainstays I'd just go with that.

My current preferred solution is just to put better bearings into the existing RF BB cups that I already have. 6806-2RS is the size you want, I buy IKOs off ebay for ~$40 a pair.

Thx. I need a new ring anyways so can go the official route.

[jamal]

Doesn't a dub BB still use a 30mm id bearing but with little plastic deals that snap in and take up the extra mm?

[HAB]

Doesn't a dub BB still use a 30mm id bearing but with little plastic deals that snap in and take up the extra mm?

Yes.

[BlueBison]

Speaking of cranks... I’m building up an Optic right now and am hunting for cranks. I’ve strictly been a sram man in the past and haven’t touched anything else for the past few years, but supply chain has me looking at other options.

What are your guys crank of choice right now? The optic is going to be more of a pedally bike with the capability to shred. It’s complimented by a long shocked sight, thus burly cranks need not apply.

[El Chupacabra]

Yes.

Seriously? So the 28.99mm bullshit doesn't really make any difference in BB longevity at all?

[HAB]

Seriously? So the 28.99mm bullshit doesn't really make any difference in BB longevity at all?

Well... maybe. The plastic spacer that Sram uses to adapt the smaller spindle to a 30mm ID bearing does have some extra sealing built into it, which I think is actually Sram's justification. They can use a normal 30mm ID bearing and seal it better.

That said, the Sram threaded BB actually uses smaller bearings than RF, for example. The Sram BB uses a 40mm OD bearing (I guess so they can use the same bearing in all the DUB BBs?) whereas the RF one uses a 42mm OD bearing, which wouldn't fit into a BB92 shell. RF then has to use the same size bearing as all the DUB BBs in their BB92 one.

[Full Trucker]

This Dave Tate story may be apocryphal, it's semi-relevant at best since it's from powerlifting, and I don't recommend actually doing this, but I still love it:

There was a time at the Old Westside gym where I couldn’t gain weight to save my fucking life.

There was this dude who trained there who could just put on weight like fucking magic. He’d go from 198 to 308 and then to 275 and back down to 198. And he was never fat. It was amazing.

I finally asked him one day how he did it.

“You mean I never told you the secret to gaining weight? Come outside and I’ll fill you in.”

Now remember, we’re at Westside Barbell. And this guy wants to go outside to talk so no one else can hear. Think about that for a minute. What the hell is he going to tell me? This must be some serious shit if we have to go outside, I thought.

So we get outside and he starts talking.

“For breakfast you need to eat four of those breakfast sandwiches from McDonalds. I don’t care which ones you get, but make sure to get four. Order four hash browns, too. Now grab two packs of mayonnaise and put them on the hash browns and then slip them into the sandwiches. Squish that shit down and eat. That’s your breakfast.”

At this point I’m thinking this guy is nuts. But he’s completely serious.

“For lunch you’re gonna eat Chinese food. Now I don’t want you eating that crappy stuff. You wanna get the stuff with MSG. None of that non-MSG bullshit. I don’t care what you eat but you have to sit down and eat for at least 45 minutes straight. You can’t let go of the fork. Eat until your eyes swell up and become slits and you start to look like the woman behind the counter.”

“For dinner you’re gonna order an extra-large pizza with everything on it. Literally everything. If you don’t like sardines, don’t put ’em on, but anything else that you like you have to load it on there. After you pay the delivery guy, I want you to take the pie to your coffee table, open that fucker up, and grab a bottle of oil. It can be olive oil, canola oil, whatever. Anything but motor oil. And I want you to pour that shit over the pie until half of the bottle is gone. Just soak the shit out of it.”

“Now before you lay into it, I want you to sit on your couch and just stare at that fucker. I want you to understand that that pizza right there is keeping you from your goals.”

This guy is in a zen-like state when he’s talking about this.

“Now you’re on the clock,” he continues. “After 20 minutes your brain is going to tell you you’re full. Don’t listen to that shit. You have to try and eat as much of the pizza as you can before that 20-minute mark. Double up pieces if you have to. I’m telling you now, you’re going to get three or four pieces in and you’re gonna want to quit. You fucking can’t quit. You have to sit on that couch until every piece is done.

And if you can’t finish it, don’t you ever come back to me and tell me you can’t gain weight. ’Cause I’m gonna tell you that you don’t give a fuck about getting bigger and you don’t care how much you lift!”

Did I do it? Hell yeah. Started the next day and did it for two months. Went from 260 pounds to 297 pounds. And I didn’t get much fatter. One of the hardest things I’ve ever done in my life, though.


The takeaway for a cyclist is that if you're training seriously, you need to treat eating just as seriously as your workouts. Eating shit-tons of food is hard--don't sabotage yourself by training like a beast and eating like a bitch.

As far as what to eat, basically what Evan said. Carbs are not evil (now if only I could un-brainwash the wife on this point, but I digress), quite the opposite, especially for the type of racing you do, WG. If you want to eat the healthiest carbs possible I think tubers are king, but don't get too picky. For the love of God stop skipping/skimping on lunch. Breakfast seems OK, depending on how many cups of oats you're actually eating. Double the size of your other two meals and probaby add some snacks, too. Eat like it's a second job and do it for at least a month. If you start getting fat then back it off a bit. If you don't get fat, eat more.

Remember, that plate of food sitting in front of you is your enemy and must be destroyed

This is the gnarliest shit I've read in a while. And that's saying something coming out of this election cycle.

[toast2266]

Speaking of cranks... I’m building up an Optic right now and am hunting for cranks. I’ve strictly been a sram man in the past and haven’t touched anything else for the past few years, but supply chain has me looking at other options.

What are your guys crank of choice right now? The optic is going to be more of a pedally bike with the capability to shred. It’s complimented by a long shocked sight, thus burly cranks need not apply.

Performance wise I don't think there's all that much difference. Raceface and sram are somewhat more future proof than shimano. I have become increasingly anti carbon crank over the years.

That doesn't leave a clear answer. Buy whatever is decent quality and that you can find in stock.

[VTskibum]

Isn't that stuff basically just expensive chocolate milk?

Good recovery drink tip I picked up from the Trainerroad podcast a few years back is Lemon/Lime Skratch/Osmo/whatever + Vanilla Whey protein. Tastes like key lime pie and is pretty damn close to ideal recovery drink. Not expensive either.

[XXX-er]

riding at Moab we weren't really trained up for the 6-8hr rides so a chiropractor on the trip recommended we try some magnesium citrate and it worked

300 grams of powder disolved in water for recovery really helped, I got a brand called Natural Factors when i got home but its canadian

[muted]

This is the gnarliest shit I've read in a while. And that's saying something coming out of this election cycle.

Maybe the reason he took Dave outside was in case Dave puked from listening to him.

[alpinevibes]

Performance wise I don't think there's all that much difference. Raceface and sram are somewhat more future proof than shimano. I have become increasingly anti carbon crank over the years.

That doesn't leave a clear answer. Buy whatever is decent quality and that you can find in stock.

Begs the question - are e*13 cranks considered decent quality? Or would I be taking a gamble ditching XO1?


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[jm2e]

I had to use a Dremel to cut the e13 crankset off my DH bike after the extraction bolt threads stripped. Apparently this is not uncommon.



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[toast2266]

Begs the question - are e*13 cranks considered decent quality? Or would I be taking a gamble ditching XO1?


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Just get some eewings and be done with buying cranks for the rest of your life.

[Andeh]

Just get some eewings and be done with buying cranks for the rest of your life.

After my third Race Face warranty, that's exactly what I did (helped that I got a bro deal so they "only" cost as much as a pair of XX1 retail). And if some motherfucker changes crank standards so that I can't use them anymore, I will hunt them down and murder them with said dentist cranks.