Theunissa

https://www.specialized.com/za/en/2fo-roost-clip-mountain-bike-shoes/p/187391 Here is a link of the specialized ones I'm referring to. The come in just flat aswell.

The of question is how much better efficient. 10% 20% 30%. I don't really think efficency is really that important if you are not top20.

Specialized has nice flat shoes. But they just to narrow for me. They habe one that can be used as flat and clipless.

Longest is 5 hours. Proper safety boots are better than sports shoes. Except for weight.i wear them every day. And walk 10-15k steps average. And they don't hurt. I'm not talking about the cheap china ones. Bova makes good ones about 900-1000. And if your feet are to wide for these super narrow shoes you get these days. I would take a comfortable boot over it any day. A hear people complaining everywhere incl on bile hub about hot foot etc. I used to get that with cycling specific shoes and since I started using my boots no issues. So from personal experience it works better for me.

Something I want to add. The standard pedals are not nice. Get wide ones. As wide as the shoe you have atleast

I don't know that route bit what I can tell you tar and dirt is very much different. From going up hard, going down easy. To recovering your balance quickly when you slide over loose on hard. To stopping dead in mud and getting splashed. These xc type stuff is Normally mixture of hard pack mountain, mud, sand. Your cycling effort is normally like a sign wave hard/easy/hard/easy. I would recommend some bike parks and ride the 48km atleast once a week. And get a technical route.(single track) mtb races seem to work the whole body. Where road is mostly legs and fast amd repetitive.

Snot nice. Who serviced it

I cannot comment on cleats. But I can on flats have 5.3k on my flats. I bought decentish flat pedals in 2017. First the. Used tekkies now I use safety boots. Best grip leather steel toes for when yy hit rocks and also the boots give me ankle support. ( u do fee the weight in tie beginning, but get used to it) I have seen people fall hard because they couldn't or unclipped a sec to late. I like flats because I can get of when the bike loses balance and I'm going down and I can also put my foot out when I I turn to fast and it wants to slide. I can change from ball of my foot to arch. I feel more planted this way. Amd yes your foot can slip of if you got bad grip ( never had that with the Boots with different decent grip on sole.) can't comment on cycling version flats. They to skinny for my hobbit feet

Wolwespruit. They built kick.... Lines some I was there in 2019. Yes agree. You need to fall get up and go again. PS. I went back 3 times after the fall. But my wheel gave me issues so I gave up went home and redid everything tape slime valve and sommer bearings. Debating to go again tomorrow. But the arms are a bit stiff from the workoit. Funny I do some physical labor at work. But I still get tired arms at wolwespruit. That place give you a good mtb all round workout

So ja yesterday was a fun learning day. Rule 1 make sure shoe laces are tied Rule 2 don't jump when you dont have decent training Rule 3 don't delay the bike service you know was supposed to be done. I still had fun though. It also gave me some good practice on how to carry on if stuff goes wrong. Ps this is why I carry a back pack with spares. Should add a spare Tyre. PS these incedent.s were not related to each other.

I'm glad I got. Tired of patching tubes. My son seems to love the sekelbos on our plot

It's very bottom of suntour range. Just has a spring.

Solomons cycles. They do 20 and 24" tubeless tyres to. Cyclelab had 24" kenda and maxxis tubeless tires

Schreder tubeless valves.

Awesome picture

Theory. Not proven

I've cant ride hills to train. Use sand

PM. When

Ja just like the new garmin 540/840

Punctuation can jump off a cliff. This isn't English class

Echo Does An, excellent job in the area.

Most Of US Can't Afford The Prices of the new stuff

So Recently I went to see a dietician. She Moved Me To Greens And REds and meat. Lunch white supper rwd or vice versa. but never mix them in one meal. No sugar, no coke. etc. I Muat earth 3 times a day plus a snack 2 times( a fruit.) I feel Im eating more. But not rubbish. amd I have. manna tech during rides as drink. and 1 banana per hour. different things work for different people. I would seek a professional to help. because some foods don't work for some people and some foods do. like cheese is a no no for me. messes up my sinus. and this I'm turn affects my body because it's fighting the sinus. a healthy body language s a happy body a happy body does better

I Agree. I'm doing alot better having a coach Than a 10k set of wheels That save 10 secs or a gold plated chain

And doing amashova