Icarus

100KM on a IDT??? you're bloody mad!!! (or did I misunderstand?)

Well' date=' don't you smoke afterwards??[/quote'] nope - i use lube white lightning?

On my laptop that thing looks like it's smokin'

MintSauce ... you're sooo close to converting me into a mountain goat ... those pics are really stunning

Couch = back seat?

drain it, dry it out ... meths normally does the job for me ...

Sweet, thanks Robo' and Fanie

Sounds like it would be a cool idea to have a "vote" for who's the best for servicing bikes in the WC (maybe a separate vote for Gauteng ) I've recently taken my bike to two LBS's (southern suburbs) to get my front derailer serviced. No luck. In the end I decided to try it out myself and discovered it was a simple lube job. So I'm on the hunt for a reliable place to go to. Where's BMC? Got a phone number? - ja, I'm too lazy to pick up the yellow pages!

Nice one Mampara .... I need to visit the mint sauce site again ... too cool!

Geez! That is one sexy machine ... drool! Congrats on the new baby!

Thanks for the prize Shaun, much appreciated. AND a BIG thanks for getting those signs out there!!!

What's a Mac?

Do core strengthening workouts? Cross train ... run up hills etc etc

Deposit slip on the way to donations@sign-up.co.za cheers!

I keep thinking I must gooi some money your way ShaunH, will do so just now

Sunday's weather. Lets hope the front moves a bit faster then we can miss it! Min: 8?C Max: 15?C http://www.weathersa.co.za/weathersa/images/icons/cloudrain.gif Weather: Cloudy. 60% chance of moderate morning showers Wind: strong westerly but strong southwesterly in the afternoonIcarus2007-07-05 00:51:40

I'm wondering if stretching before exercise is not just another way of "warming up". I could imagine the potential for doing damage (like tearing your muscles) is quite real when the muscles are still "cold" Why not do a few slow cirquits or do a short easy run? Stretching after a workout makes sense to me, it should improve blood flow to the muscle fibre, because the stretch compresses & stretches the actual tissue. (kind of like stretching a wet towel should squeeze out some water?) So that should help to get rid of lactic acids and waste products. Thinking about the end result .. flexibility.. would that not also result in better core strength? <- and a reduction in potential injuries .. hmmm just thinking aloud I guess It would be cool to get a professional opinion on this subject.

Lots of visitors from the Cape! ... yesterdays's report mentioned rain in the afternoon ... so that's not too bad

I do a whole bunch of stretches - main focus is obviously on the legs, but also the glutes, back (very important for core flexibility), shoulders etc. A lot of my stretches are yoga based and as you could imagine, difficult to describe! I got this "routine" from the cyclo-core/zen DVDs. Works well

hmmm I just spoke to Trianglesports, nice guys. Hammer has a local website up now. There's just a bit of a delay with the online ordering, keep checking ... www.hammernutrition.co.za - Marius, have a look under distributors, there are 3 in the northern sub's. You may have to argue the price down a bit. My lbs wanted to charge me R50 more for the tub of Perpetuem. Guess I wont be dealing with them anymore... Icarus2007-07-04 03:07:33

www.hammernutrition.com for tech. info http://www.trianglesports.co.za is the local distributor

"The boy had old needle marks in his arms, Ballard has said. He said he had been told the parents considered him undersized and had given him growth hormones." That's so sad maybe it's good that he's removed himself from the gene-pool

It's better burn out, than to fade away! (Kurgan in Highlander)

No Way Out

This may be a dof suggestion, but ... if TCS want to use to forum to express themselves, what about setting up a Team Forum here? Those who want to, can still read the posts? Just my R10's worth use it, don't use it ...