Mads

:thumbup:

MMMM impressive. My first MTB race was a 25km .... And I finished that in 2h58 (I think) and yes..... I walked a lot.

Sorry, only saw the question now, but there is very well informed answers on which I can not improve. But I think you get the message. You cannot keep asking from your body, you have to look after it and give back too. It is like a car engine. It needs fuel (good food and nutrients), rest and care and it won't give you problems.

I know there is a lot of people that don't believe in Vitamin supplements, but I firmly believe in it.

What ave are you planning to ride on the Burger? I am looking for 25km ave training ride. But I think these guys are planning to go faster. If any one is interested in a slower group training ride, let me know please.

:lol: Yes , that would be unfair.

The word friend is genderless. I think that is the reason why is specifically refer to girl friends. Therefore excluding the boy friends - or male friends ??

Missed my target with 1 minute.

Someone told me this ride is flat and that one can use it as a warm-up ride for tomorrow's race. He was lying..

Thanks for all the responses! Sjoe Yes, reading a few of the responses, I think it might be a wise thing to experiment with low GI. My normal diet is based on low GI and maybe the sudden High sugar spikes is not what my body wants? Will give it a try I do a similar training program. Not the same intensity - but I will eventually get there Sjoe that is far. Dont know whether I will be able to ride that distances. I started the winter with a whole lot of shorter distances on MTB. (20-40)March to July.After that I then slowly built that distances up to 80km over a period of about 2 months. Doing a long ride every weekend and sometimes a another shorter one the Sunday as preparation for the K2C and then the intervals etc during the week. I thought I had a good base for the road season? I know it is a bit different but MTB and road in not worlds apart? Although there is a few here that would disagree with that statement Thanks Will definitely take this one home and give it a try. I do love the big gears. Thank you all.

It seems like I hit a plato with my results. Training (structured program) does not seem to show the results I want it to. When doing a race, I am doing fine up to a stage (+- 50-60km) and from there onwards my average keep on dropping to a ave of +- 4 hours for 100km. Spoke with someone this morning and he told me he uses a GU plus and energy bar PER Hour. Granted he is not in my league. I think he is seeded in C - and me in S. So the intensity can not be compared. But I only use a GU per hour and 2 bottles of energy drink per race. So here is my question: How do one calculate how much you need to take in? I roughly take in about a 1/4 of the Cal I burn according to my HR monitor. Can it be that I go in a slight bonk?

And that is not maintenance??

You taking the statement too literally. I meant less kJ. I basically eat constant during the whole day. But...........I changed my diet from sweets, chocolates and bread to vegetables and low fat proteins. I googled the carb content of all veggies and fruits. (you get hundreds of websites listing that) Mon to Wed I eat all the veggies with low carbs and from Thurs to Sat I eat all the Veggies with the high carbs to fuel my longer rides over the weekends. I exercise more and all this work for me. Lost 17kg in the last 6 months

I am not an expert, but these pills normally goes with the following very important directions: When you increase your exercise and cut back on the calories you eat it is possible to lose a significant amount of weight. Adding the right weight loss supplement just makes it a little bit easier. I just don't believe that popping these pills and in effect pumping your body with all these unpronounceable chemicals can be good for you. And in the end what actually make you loose weight is the fact that you eat less an exercise more. So why then not just stick to that?

I follow the following diet for some time ( few months) : I have read a article where they refer to it as eating "clean" For breakfast I normally eat plain oats with water and for lunch and dinner boiled/stir-fried veggies with lean white meat (fish .chicken) and I would add brown rice for carbs( Thursday - Saturdays) And then I eat fruit as snacks. Low fat, NO sugar and NO wheat(bread, cake ,pasta) and Milk in my coffee, but not yoghurt of cheese or other dairy products and also no alcohol. So I don't eat refined carbs and basically 70% of my diet consists of veggies or fruit. I do sometimes eat the odd candy(Wine gums or jelly sweets) ,but last Saturday I went to the shop for apples an for some or other reason I bought two chocolate chip muffins - but this was not home made muffins - this was those highly processed muffins with hydrogenated everything in it. The last thing I did before bed was eating those muffins I woke up in the middle of the night with symptoms of someone that had too much to drink. Thirst, Nausea etc. And as That was the only thing I did differently that day, I believe it was those two muffins. I thought that it was as if my body was poisoned by it. Truth?? Fact??? Superstitious?? I don't know.........but it will keep me off the chocolate muffins for a while After reading the full article I would like to confirm what Mr Noakes wrote. I find my weight dropping at a steady pace (that was actually original intent), my skin's tone is better (people is actually remarking on it) and it also feels better. Also I feel better an more energetic. I don't win races yet, but that will take more that a few apples but I definitely enjoy the races or riding more

Thanks SeaBee! But with all the training you are doing lately, you will be bored to sleep waiting for me at the top.

Nope .... still sucks at the hills. I am just running out of excuses.

I January I weighed 92kg. I am 1.83m I now weight 78kg. I lost 14kg this winter. Lots of training and watching what I eat. Need to loose 4 kg more. I am positive I would have by the end of September when riding the Karoo to Coast. One day at a time. One kg at a time.

I received this by email - maybe it helps? http://www.webmd.com/diet/slideshow-100-calorie-snacks

:D He he Well I still rock up at races with a (very) old hardtail AND I don't know better. I guess I am still in those days

My old beetle had that smell in winter as the roof leaked and then the carpets got wet. Only way I could get rid of that smell was to dry the carpets. Open the windows and park the car in a warm place. Direct sun works well. Edit: And use a old rag or towel to mop up all excess fluids

Well done. I think you are now part of a selected few.

I use my HR monitor in very much the same way - but never thought of using the used Kcal as a tool. Sometimes the most logical and obvious ideas eludes me. But will definitely do that in future

Someone posted this link a while ago. https://community.bikehub.co.za/topic/96980-idt-workouts/ This is full spinning classes with warm up and cool downs and some even have stretches at the end. I have downloaded most of them and I find it works well.

I am going. Trying to improve on last weekend!