firewolf

Have you tried arm and legs warmers? I find that on cold morning using a few extra layers can definitely help. Cape winter mornings can be especially cold, even requiring ear warmers and booties, and any way to keep warm helps.

You know what? Out there is Hub land are many people. Are there no riders who have studied law/are lawyers or are active in the SAP/Traffic or in the road traffic fund, or insurance company's?

best take away food is an apple, a banana, a bottle of water, and a teaspoon of chia seed.

Today I throw a small brick. Tomorrow I am crushed by a large boulder. Take eggsovereasywithteaandtoast's advice. It is good, and makes sense, and it,s practical.

A very good post. Well done!

I believe that, through the SAP brushing our need for their assistance away, we become more and more apathetic. And that we excuse them their inability or unwillingness to assist. Most of the attending members at motor vehicle accidents are rookies or very new constables, not experienced detectives, and are thus not always properly exposed to the actual reasons for their being on scene. I have witnessed, first hand, their absolute disregard for the proper performance of their duties. For example - smoking at MVA scenes in the hot (working) zone. Kicking a soccer ball inside the garden while we battled a structural fire. Allowing their curiosity to make them stand on our heels as we extricate patients from inside wrecked cars, instead of performing crowd and traffic control. There are many more of these examples. And I have witnessed absolute point blank refusals to take down details at incidents - WHERE PEOPLE HAVE BEEN KILLED - as it would mean more paperwork. So where do we, as cyclists, and as human beings after all, draw the line? I will pursue all and every possible angle at the scene to ensure a positive outcome. And trust me... you want SAP on scene... call for the Fire Dept... we can arrange anything.

And remember "If it's not on paper, it's vapor!" Black and white, with copies, signed and dated and if possible, witnessed.

Insist on the SAP performing their part in the capturing of the details. If they resist request a superior officer. If the still resist record their names, ranks, vehicle reg. and the police station they have responded from. Explain that you will hand these details together with a written report of their refusal to assist and the nature of the incident to their station commander, your insurance company, the SAP watchdog, and the Ombudsman for further scrutiny. Be calm and patient. The more calm and patient you are the more worried they will be. Try to visualize the positive outcome being many months down the road and so understand that this is not going to be a minute experience. The SAP must, by law, perform the functions ascribed to them. Try google the SAP Protocols for attendance at Motor Vehicle Accidents, and/or the Road Traffic Act for more details. Knowledge is power after all.

Eddie said "Ride up grades don't buy up grades."

I like zinger wings. I like zinger burger. I am only human God, uh I mean Jacob Zuma, so I can eat KFC sometimes.

KFC is nice. For the taste buds. But bad. For everything else.

And this is of course assuming the vehicle does not flee the scene, or you have been knocked unconscious, or are D.O.A. In which case we will try to get you back to this side of the living, so that you can then go about the business of reporting the incident as explained above.

Distance yourself emotionally from the incident. Refrain from name calling, swearing or threats. Explain that you have received injuries and ask that the other vehicle remain on scene. The position can be marked then the vehicle moved to open the roadway as no one was killed. Call for a medical response vehicle to treat your injuries. When they arrive ask them to contact SAP and or Traffic for the capturing and reporting of the legal side, if you have not already done so yourself. Get the personal and insurance details of the driver/s of the offending vehicle, the medical response team, the name and rank and station of the SAP/Traffic Officer (they usually are resistant to this as it means they might have to appear in court)Ask about the time-frame for a case #. Give your details, your insurance details. Make it clear that you are serious about the incident. Explain that you will handing all of the above details to your insurance company for attention. Stay detached emotionally. Stay calm. Take or have taken pics of your injuries, your bike, the vehicle damage (if any) Ask the SAP/traffic to record same on paper. Ask for a copy. In other words, treat it seriously, professionally. Make all involved realize you expect them to take it seriously. Then have patience.

If you in Cape Town try a KHS at Circle Cycles. Awesome frame, FSA carbon bar, stem and crankset, full dura-ace drivetrain on the remainder, mavic wheels. A very good deal.

I don't know Andydude, and I really hate making enemies out of strangers, so from my side no disrespect to the man's effort on the weekend. However, those who know they crossed the mats then rode with the wrong group, can rest assured their effort is based on a lie. If the end result (at a "fun-ride" nogal) is worth the duplicity, so be it. And those who choose to start in the group they crossed the mats with, albeit a lower seeded group, well that is a personal decision; if they win good luck to them. In my opinion the PPA seeding system allows quite a large diversity of ability in any one seeded group, within that groups index. Therefore those at the back end of the index might feel more comfortable dropping down a group. Those at the front of an index who choose to drop down might take a look at the start line up on the day and feel the thin fingers of intimidation wrapping softly around their necks. I know I have ridden, for about 47seconds, with the top Elites at Kilarney on a Wednesday night. As for racing against them? I would be afraid. Very afraid.

Aha. Fair enough. Actually wanting to check on a certain person's result; crossed the mat with D/E but started with A to C. Is it correct to assume that he will then have a minute advantage?

From a City of Cape Town Fireman to the Family. I am so very sorry to hear of your sad and tragic loss!

Any thoughts on why Racetec taking so long to put the results up?

Even better would be for Ra to add to ce then factor in Tec in a multiple of R*E*S*U*L*T then stream it out in real time aver the interweb so that I can see the results from todays race, which is what I am waiting for, which is why I am doing this, which is kinda fun, but also kinda not.

Formula to work out Daily Calorie Requirements. Your weight X 24 = Value A. Light Activity Value A X 0.3 = Value B. Medium Activity Value A X 0.5 = Value B Hard Activity Value A X 0.7 = Value B. Add Value A and Value B to = Value C C = Recommended Daily Caloric Intake. Then to convert to kJ 1 Calorie = 1 Kilojoule = 4.2kJ. So: Value A + Value B = Value C X 4.2 = RDCI expressed in kJ.

We normally refer to Kilocalories as Calories so when you see 800 calories on a food label it actually means 800 kilocalories, and the same applies when you calculate an activity that burns 800 calories. When referring to food consumption and energy expenditure we refer to them in multiples of 1000. Thus 1000 calories = 1 kilocalerie of kcal. A calorie is the amount of energy (or heat) needed to increase the temp of one gram of water by 1 degree C. So 1000 calories = 1 kilocalorie, is the energy it takes to raise the temp of 1kg of water by 1 degree C. There are 239 calories in 1 kilojoule. A joule is a 1 unit of electrical energy it takes to equal the current of 1 ampere passed through a resistance of 1 ohm for 1 second. So, 1000 joules = 1 kilocalorie or kJ. One calorie has the same energy value as 4.186 kilojoules. It takes 3500 calories to equal one pound of body weight. 1 calorie = 4.2 joules so 1 kilocalorie = 4.2 kilojoules.

Was a great day for racing!

your daily Kj requirements would to closer to 10 000 per day.

Try whey protein. L-glutimine.Lots of water. And Chia seeds. Work out your daily kilojoule requirements and cut out unhealthy foods and drinks. Train hard, Rest hard. Train more on water. Use energy drinks for racing. But do experiment before race day. Remember that 99% of all riders at any given race are losers - but they are the fittest bunch of "Losers' this side of a fan packed pub on a Saturday afternoon. Hills hurt. Couches kill.

are you a pro athlete Monty?