Dappere

You're spot on, thank you for highlighting that. Collagen, in its peptide form, is absorbed differently by the body, specifically aiding skin and joint health, unlike traditional protein powders such as whey and casein, which are tailored for muscle development and repair. Collagen Protein is derived from animal connective tissues, bones, and skin, setting it apart from the muscle protein found in whey, casein, or plant-based options. Protein varieties such as Whey, Casein, Soy, Pea, Hemp, Rice, and Mixed Plant Proteins come from milk or plant sources, providing a wealth of essential amino acids vital for muscle repair, growth, and metabolic functions. The sources of Collagen include: Bovine Collagen: Extracted from cow skin, bones, and muscles. Marine Collagen: Obtained from fish skin. Chicken Collagen: Sourced from chicken bones and cartilage. Porcine Collagen: Taken from pig skin, bones, and tissues.

Here is a list of the most common types of protein available. While Whey is definitely the popular choice, you might want to consider another, depending on your dietary requirements. Whey Protein: Fast-absorbing, ideal for post-exercise recovery. Casein Protein: Slow-releasing, perfect for consumption before bedtime. Soy Protein: Plant-based, contains all essential amino acids, suitable for vegetarians and vegans. Pea Protein: Another plant-based option, rich in BCAAs, excellent for those with allergies to dairy or soy. Hemp Protein: Plant-based, includes essential fatty acids along with protein, beneficial for omega-3 and omega-6. Rice Protein: Vegan-friendly, often combined with pea protein to improve the amino acid profile. Mixed Plant Proteins: A combination of various plant sources to offer a complete amino acid profile, catering to vegan and vegetarian diets. You will also find variants/stacks of the above, the same protein base but with added BCAAs, creatine, etc.

I’m aiming for around 1.4 to 1.5 grams of protein per kilogram of body weight. Getting all of that from food alone can be a bit tricky, so I lean on protein shakes to make up the difference. The only time I’ll have it as a shake is right after a workout. For breakfast, I’m either adding it to my oats or making some protein waffles. I’ve given quite a few brands a go, but at the moment, I’m really getting on well with Clear Nutrition 100%

+1 I've always had smooth interactions with Janos and EvoBikes. Janos is a pleasant individual, and I'm more than happy to continue supporting EvoBikes.

Discovering the optimal approach typically requires some trial and error. You could try: Taking it two hours before the race to ensure there's enough time for a bathroom visit, avoiding any unwanted stops early on, Starting with a reduced quantity, perhaps half or even a quarter of your normal intake, and then gradually increasing, Considering different options, like a rehydration sachet, as an alternative.

Happy New Bike Day! 🎉 Do let us know how she handles

Well articulated! I've previously shared insights into my approach to fueling earlier in this discussion, noting that it was honed through a process of trial and error to suit my individual needs. In single-stage races, the consequences of less-than-ideal fueling are somewhat mitigated by the opportunity to rest and replenish energy stores in the following days. However, multi-day stage races present a wholly different challenge, particularly events like the Epic, which extend over a week and feature demanding routes day after day. Effective fueling is crucial for two main reasons: firstly, it ensures you have sufficient energy to complete each stage without succumbing to fatigue or muscle cramps, and secondly, it plays a vital role in recovery, preparing you for the rigours of the subsequent stages.

I might be mistaken here, but my understanding is that an 'aggressive hardtail' refers to a bike equipped with more than 120mm of front suspension and a head angle of less than 66 degrees, similar to models like the Santa Cruz Chameleon or the Trek Roscoe. The Giant Talon, in contrast, seems to align more closely with the XC. @WT correct me if my interpretation is off the mark?

No, I haven't. As @Robbie Stewart suggested, it might be best to delete it. Additionally, it could be worthwhile to notify Winelands about the issue. Perhaps they could implement measures to guard against or block such emails/users.

Absolutely, the high carb intake does seem notable! For me personally, it's been a journey to find the right balance. I've had the guidance of a coach to navigate through this process, using a mix of trial and error to land on the strategy I shared. While the aim is around 90g of carbs per hour, it's not a rigid target. I sometimes fall short. The key was gradually building up to this level to ensure my system could handle it without any gut issues. It's very much tailored to my training intensity, recovery needs, and yes, factors like energy expenditure come into play. But it's important to remember that what works for one might not work for all.

Loads of good tips around here already, but one golden nugget I've picked up is to suss out the snacks and drinks at the water stops ahead of time and make sure your stomach's on board with them too. This way, when you're grabbing a quick bite or drink during the race, you're less likely to upset your stomach. Pre-Race: At least an hour before the race, I consume a bottle of my carb drink along with a hearty breakfast. My go-to is a bowl of oats mixed with yoghurt, almond butter, honey, and a dash of milk. When it comes to fuelling up during the race, I aim for about 90g of carbs every hour, mixing it up with gels, bars, and throwing in a couple of bananas for something a bit more solid. The carb drink I use gets me about 40g of those carbs, and the rest I make up with the gels, bars, and bananas. Basically, I finish a bottle of carb drink every hour and munch on something every 20 minutes or so. It's important to train with the amount of carbs you're planning to consume per hour; not doing so could upset your stomach. This practice ensures my digestive system is as prepared for race day. I can't lug around too many bananas, usually just a pair, and I save them for a bit later in the race. But if there are bananas on offer at the water stops, I'll adjust my game plan based on how many I can snag along the way. Post-Race: After the race, I prioritize high-protein intake. If pressed for time, I'll grab a protein shake, but I always aim for a substantial meal soon after. Alongside, I replenish with a dedicated electrolyte drink, ensuring better hydration. Products I use: 32gi: Endure Sports Drink - Sustained Energy 32gi: Sports Gel - Quick Releasing Energy 32gi: G-Shot - Guarana Caffeine Shot 32gi: Race Pro 300 Gel - Super Carb / Protein 32gi: Race Pro Energy Bar - Boutique Nougat Cramp Assalt - Anti-Cramp & Electrolyte Gel (for emergencies) 😅

Assumed you were on the mountain bike – my mistake. Did you decide on the new tyres? Hopefully, I'll run into you at the event.

Cheers for the tip-off. From what I've seen, they usually spruce up the trails a bit before an event. Perhaps @ChrisF could shed some light on the subject; I believe he had a ride there last weekend, if my memory holds true.

It appears the secret to marketing brilliance was hiding in the nursery all along. Who would have thought? What's next indeed? Perhaps selling yachts at a marina? The very thought is almost too revolutionary to contemplate!

Absolutely, it's going to be a change not hearing "Land Rover Technical Section" anymore. Land Rover had such a strong presence over the years, especially with the unique initiatives like Oliver Munnik riding the "Land Rover Technical Section" with the Pro teams in those video series. It'll be interesting to see how Toyota brings its flavour to the event.

The Cape Epic now has Toyota as its headline sponsor until 2025, which was a bit of a surprise at first, given how Land Rover had become pretty much part and parcel of the Cape Epic. Wonder why there was a change in sponsors.

+1 Ford's on a pretty solid streak in South Africa now, lining up nicely with their goal to boost their market profile. They had a belter in 2023 with their Ranger model – sales were up by a whopping 41% from 2022. In the bigger picture, their total sales increase was a modest 0.5% over the previous year, but that's not too shabby. Considering the overall car market took a dip of 3.1% at one point in the year, Ford's keeping its head above water pretty well. It's great to see big players like Ford getting involved in cycling events. It's a win-win – helping to grow the sport and also providing vital support to the people organising these fantastic events.

I've never had the experience you described with them. I've had about four bikes wrapped by them, the most recent being just last week. The process is as I outlined in a previous forum post: I send them a message on WhatsApp, they arrange pick-up, wrap my bike, and deliver it as promised. There was a slight delay on one occasion, but they were quick to phone me and inform me that the bike's delivery would be delayed. True to their word, they delivered on the newly promised date. It's best to just drop them a message on WhatsApp. You can find their contact information on their website. They're usually very responsive.

I reside in Stellenbosch and concur with @Skubarra that for approximately 100km gravel-only rides, your best options would be Paarl, Wellington, and Riebeek Kasteel. Beyond the mountains, consider Greyton, Robertson, or Montagu. However, it's feasible to ride around 100km per day from Stellenbosch on a gravel bike, as your journeys will comprise a mix of tarmac and gravel. We often undertake several gravel rides starting from Stellenbosch; these usually include routes to/from Spice Route, or towards Durbanville/Malmesbury. Additionally, there are quite a few gravel roads near Eenzaamheid. You could also cycle to Jonkers and ride the lower parts on a gravel bike. I've attached the GPX file of the aforementioned route from Spice Route to give you an idea. I'm happy to share more if you're interested. paarl_option.gpx

Garmin temperature readings are influenced by various factors, with the most significant being the proximity of the temperature sensor to the device’s battery. Batteries, when operational, tend to heat up, thus potentially leading to a bias in displaying higher temperatures than the actual ambient temperature. Garmin periodically releases updates to enhance the calibration of their sensors by offsetting internal variables. However, it’s important to recognise that their primary focus is not on providing weather accuracy within a specific range, as the main function of a cycling computer is not akin to that of dedicated weather devices.

trailseeker_banhoek_2023_marathon_nt.gpx

Considering you had the maiden voyage this morning, what was your initial impression?

I hope you don't mind me asking, but I'm curious – what are your reasons for not going with Shimano? I've recently started using the Shimano GRX Di2 on my gravel bike and have been quite satisfied with it. However, my MTB is still equipped with SRAM, similar to my previous road bikes which used either Campagnolo or SRAM.

My gravel bike has its limitations, accommodating only up to 2.1 tyres on a 650b wheel. Do keep us updated on your experience with the 2.2 tyres. I'm very keen to hear how they fare.

Just a heads-up that my take is based on fairly limited experience on a gravel bike with 650b wheels, so you might get more in-depth insights from other folks who've had a bit more time on them. I must say, I noticed the extra comfort the 2.1 tyres brought to the table with a 650b setup. The bike felt noticeably steadier on the rougher tracks, especially when stacked up against the usual 700c 40mm tyres I run on my gravel bike. For bike packing and ultra events where comfort is key, I’d probably lean towards the 650b again. However, for races or rides where it’s all about speed, I'd stick with my trusty 700c 40mm setup.