ShortLegs

SV - indoor, hell I live in Cape Town, I sold my IDT when I left UK. SD - I'm doing this Mon, Wed and Fri. Takes about 15-20mins including a couple of mins rest between sets.

Some feedback on how it's going. I've crazily took SV's advice and have modded my routine per suggestion. This is my third week and while I'm still sweating at the end of each set I'm able to hold good form on each exercise. I'm doing the side bridge with 10 upper leg raises and then holding for a further 50s which is pretty tough. I'm extending alternate arm/leg for the lying plank on the floor and at the end of the individual leg lower, I'm holding both feet together just off the ground until failure. I didn't do any waist measurements initially but I'm easily down to 71cm with and a couple of % of BF loss in 3 weeks. I've ramped up the press-ups and I'm doing 50-40-30. All in all the progress has been noticeable and even though the effects thus far on my cycling has been minimal, I'll continue to help up my metabolism.

Erm, try searching for "Core"... https://www.bikehub.co.za/forum_posts.asp?TID=40910

Home, I wish. I have a weird inkling Killarney is going to be painful tonight.

Eish, the Dr. has been wicked the last few days, this morning was crazy. Great to hear you're ok and just a single piece of advice to offer; at your speed and the profile of the train tracks on that harbour road, it's not worth trying to bunny hop them, as long as you hit them square on you'll be fine.

Glitch in the matrix again, should have taken the red pill me thinks.....

Smile and wave boys, smile and wave. Name and shame people, name and shame

Dunno about weekly, I tighten mine as when I feel there's some play (usually monthly). That reminds me, better check them this arvie.

oopsShortLegs2009-02-10 02:40:08

Contact your LBS who sold you those wheels and ask them for the two red wheel bags, spoke tools, wheel magnet and the tool that comes with the wheels to tighten the hubs/bearings. All ES's come with the items I mentioned from the factory so it sounds like you've been duped.

Sportsman's Warehouse

Andrew, try contacting Stephen on stephenfowler @ gmail dot com. He's the guy that did our kit and an awesome designer. HIGHLY recommended!! ShortLegs2009-02-06 06:02:18

ROFLMAO

*yawn* https://www.bikehub.co.za/forum_posts.asp?TID=42388

Hectic, glad to hear you're alright boet. Was it through Du Noon from Dbnvl side?

Once a tw@, always a tw@

Great stuff

R.I.P Craig

I find my Corsa CX loses loads of air like you said, the conties lose nothing. Maybe the conti's use regular rubber tubes while the Vittoria's use latex.

Sheldon Bole, he was carrying a spare toob............. tractor toob GreyOwl could also be spotted in the red top and assos shorts in the vets races.

Andrew, look no further than https://www.bikehub.co.za/forum_posts.asp?TID=37481&KW=pandasport

Like we did in the cobra dude

brick wall = runoff where speed can be scrubbed off

Alternatively, uptown riders can just learn to use their brakes.... problem solved. I'm here all week to answer any other questions you may have

Maybe it's the afrikaans word for shpongle....... All I know it that it's the longest word I've heard of in daai taal. Until I'm educated otherwise that is