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CLUB 100 WINTER TIME TRIAL SERIES Exciting News - Club100 CT Winter Time Trial Series is due to commence at the end of July. There will be 6 events, running every Sunday from end July to beginning September commencing at 08h30 (registration from 07h00). The concept is to alternate flatter, more traditional TT routes with hill climb TT's. 29 July - Ladies Mile/Spaanschemat/Firgrove/Ladies Mile TT (loop) - starting outside the Engen Garage and going around anti-clockwise back to the start. It's basically a series of left turns with no robots (as we would end just before the robot on Ladies Mile). 5 August - Zwaanswyk rd hill climb TT - short sharp and nasty climb (approx. 3km) starting just where Zwaanswyk rd branches off from the road that leads to the Tokai manor house and arboretum. 12 August - Camps Bay to top of Llandudno/Suikerbossie. Start at the parking area just past the Camps Bay Police station and head along the coast - nice and flat before the "moderate" climb up to the top of Llandudno/Suikerbossie. 19 August - The Glen to the top of Signal Hill hill climb TT - This is the old Giro del Capo final stage route. Start opposite Camps Bay High and climb your guts out to the very rewarding finish at the parking lot at the top of Signal Hill. 26 August - "Red-Point" 10 miler (16km) TT - start at the base of Red hill, Scarborough side by the three way stop, out to the entrance to the Cape Point nature reserve at which point you turn around and come back the same way. 2 September - Red Hill climb TT - Start on Main rd opposite the Simonstown train station and after a short flat drag along the Main rd hit the climb up to the very rewarding view point overlooking the harbour and town. Categories: Men's Elite and Subvets, Men's Vets and Masters, Men's Social, Men's Mountain Bike (knobblies only to keep it fair!) Ladies Elite, Ladies Social, Ladies Mountain Bike (ditto on the knobblies), There will be a GC for each cat as well as a "King/Queen of the mountains" where only the hill climb TT's count. Each club can also nominate riders for an overall interclub prize - please identify your club at registration. Entry fees - Club100 members FREE, Visitors may enter at R50 each. There will be various prizes - with a lucky draw at the final event. For queries please contact Ashley Moore (Club 100 CT secretary): ashley@club100ct.co.za Club100CT website: www.club100ct.co.za

(edit - deleted misinformed garbage on second read through) what's wrong with reaching down to change gear anyway? trust me it's not going to make you any faster! my advice, take it to have a service, ride it to death and enjoy being out on the road! then decide only later how far you want to go in proportion to what you want to spend.

there's a trade off between aerodynamics and pedalling efficiency that needs to be worked out for each rider. these guys spend a lot of time in wind tunnels as well as on the track measuring power outputs in the different positions identified to find the "sweet spot".

looks like i spoke too soon - this was posted an hour ago on eurosport: MACON, France (Reuters) - World time trial champion Tony Martin has quit the Tour de France in order to let a broken bone in his wrist heal in time for the London Olympics. The German suffered the fracture in a crash on the first stage of the three-week race but rode on with a special cast before finishing 12th in Monday's ninth stage time trial. "It's difficult for me to step out of the Tour and leave my team mates here to keep on fighting," Martin said in an Omega Pharma-Quick Step statement on Tuesday. "But it's the right thing to do now, and I know that even the guys will understand. "I have still three weeks before the Olympics. I know that it won't be easy, but I will do all my best to be in good shape." The road cycling time trial at the Olympics is on Aug 1. (Reporting by Mark Meadows; Editing by Peter Rutherford; )

in the same boat with tony martin, he didn't crash out, but he's evidently not well enough to score any points (edit: apparently he's considering not continuing, aaargh!). that and he keeps puncturing during time trials, what's up with that? poor bugger, hope he's better for the olympics

never thought i'd say it, but that was actually a fairly exciting time trial...

will be interesting to see if tony martin's feeling better for today's ITT - here's hoping, if you get my drift!

someone please tell robbie to stop crashing my team members and keeping them out of the points! first martin, now cav, who's next?

that is flippin awesome, cheers!

thanks Gerald - so who else is banking on Cancellara for a week in yellow?

what he said - over time your metabolism adapts to handle the energy requirements for the specific training you're doing.

depends on the intensity. easy base training: under 3 hours: water above 3 hours: water and some wine gums. training hard: under 1 hour: water above 1 hour: water and coke. post-ride: peanut butter and honey sandwich + glass of milk

+1 on the grease. spin-off effects (excuse the pun) is that it may even last longer... btw if you're freewheeling so much, you should try pedalling more.

i'd change that anodised alloy seat binder to carbon, but keep it black otherwise good to go

concur with Omar above - the general sense from our team (Club100) was that this was a great event. we'll be looking forward to doing this again sometime. great work from the organisers!

ride them and see how you feel on each. then go with the one with the best paint scheme

road or mtb? i used an old shimano 600 (ultegra) rear derailleur with a 10-speed set up at one point without a problem. currently using a 105 9-speed rd for my 10-speed set-up. with shimano the throw from biggest cog to smallest is the same from 8 speed through to 10 speed.

he may not win it, but i reckon Tony Martin's got a shot at the podium given the parcours.

So far so good for Sunday. Tarmac, you racing?

my 2 cents: firstly, i don't run. i was offered an entry for the 2 oceans half (substitution) about 3 weeks before the event and got out my trainers and started, well, training. after a couple of 12-15km training runs and some knee pain after running (which a colleague put down to a combination of not enough stretching, innappropriate insoles and my joints not being used to the impacts of running) i got bored with being on the road and tried my hand at running on the mountain. i noticed a couple of things: 1) my knees didn't hurt so much afterwards compared to a road run (btw being a cautious descender i took it very easy downhill which probably also helped) 2) due to the gradients involved in running up some of the trails i found i was using my quads at slightly greater extension which was closer to cycling 3) i found i was using alternate muscle groups due to having to sometimes jump over rocks and sideways to avoid the fynbos 4) i had more fun exploring the mountain instead of avoiding pedestrians and their pets which meant i spent more time up there training more seriously, take andymann's advice on the streching - both before and after a run.

for road use i reckon wax based lube is great - performance is fine (i don't exactly get much mud on the drivetrain you understand) but more importantly it's so much easier to clean off (just need a damp rag with sunlight liquid) and reapply afterwards. done.

without requesting a re-seed (i was originally seeded in A) i was reseeded into the VA group starting with the elites in the week before the event. presumably there was a "cancellation" and my name got called, which meant that i was one of the back-markers in the field already. now i'm a middle-of-the-pack subvet cat rider/also-ran and as excited as i was to start with the top guys in the country i knew i had no real business being there. i mean, never mind riding with professional athletes, i had no illusions of winning my age group - i know very well how strong my competitors are. with this in mind i stayed near the middle to back of the field trying to keep out of trouble (i'd crashed a few weeks prior when i slipped on some oil in a local league race and was still nursing a shoulder strain) and quietly slipped off the back of the group (ok, i blew big time - and probably because i'd stayed near the middle to the back of the field) when we were heading through fishoek. while i'm grateful i got to experience racing with the big guns (albeit for about 40 minutes) i reckon that i probably should not have been placed in that start group. so there are definitely some questions out there. it just sounds like there was a little too much difference in ability in the elite start group.

if they go over the steep side of okw i think i'll split

yeah, that first crash was a little hectic - sounded like a tubby blew. i nearly didn't come to a stop in time - had flashbacks of my crash a few weeks back. creepy. i was at the back of that bunch when the ladies were coming in - not a great way to end a ride, was pretty graphic. i hope everyone's ok.

yeah, cav, alejet, griepel and the rest really should pitch in on those chases in the grand tours... not going to happen tiny, get over it!