JayLow

This concept is one that has cost me a lot of money. You can start anywhere and with the same logic end up anywhere in 20% intervals. 9-11-13-15-18-22-26-31-37-44-54-65-78-94-next thing you know you bought a bicycle for R100k

My rule of thumb is that 1kg of bike weight is counteracted by only ~1% more power over most climbs, so spending tens of thousands of Ronds to drop a kg on the bike would be an inefficient way to get faster. If you struggle to handle the bike (loading, offloading, etc.) then by all means get something lighter, but in general, bike weight is not the primary determinant of whether you will struggle. Cardio fitness, gear ratio, and skill (handling) matter more than bike weight, especially if you're not in the 90th percentile of riders. @HdB is right - get the bike that you will ride, and ride it. You get better at climbing by riding.

this is a low res view of the profile> The first 45km is all fuelled by hype. Conserve your energy here. Then you hit Smitswinkel after Simon's Town. Just spin up and enjoy the view. The next one to focus on is up to Ocean view from 60km. Just spin up and enjoy the view. Then it's Chappies. This will be a slog - 160m up in 7km. Just spin up and enjoy the view (and those who shed their blood with you). Save some energy for Suikerbossie. At around 90km you'll hit Suikerbossie. Here you'll see if you saved enough battery to make it to the end. May the odds be ever in your favour. All in all, it's a fun day out. About 1100m of climbing in total, so not too extreme but also not a free ride. Enjoy the vibe, smell the air, feel the sunshine, and notice the people around you, it's a grand old thing.

Does anyone have XT M8100 (12s) rear derailer spares lying around? Mine's pulley cage is bent beyond repair and I'd want to avoid buying a new derailer or Csixx cage just for this simple component. Happy to pay or send beer

This is probably my favourite route to experience the best of Banhoek and Botmaskop: https://www.strava.com/activities/13111211359 You can also start it at the new Banhoek Farm Stall on Helshoogte Pass, or at Banhoek Chili Oil. Not sure what the situation is after this weekend's fire, though...

Slight deviation from OP, but does anyone know of an integrated tier list of MTB brakes? I currently run Sram Level 180/160 and I know this is a bottom half set, but I am not sure how it compares to other Sram models or Shimano Deore/XT, not to mention the multiple options outside the Shimano/Sram stable. My next upgrade is probably brakes but I have no idea what to aim at. Currently I'm considering XT just because (almost) everything else on the bike is XT.

Layne is also a doctor, but not a medical doctor (many of which know neither science nor nutrition). He has a PhD in nutrition science, specifically relating to protein. I try to not use comments as an indicator of value because random people on the Internet like me have no credibility and anecdote is not evidence. Comments also feed my confirmation bias too much.

Yea Layne's youtube persona is very obnoxious, but when you listed to long form interviews he is very thoughtful. He sets a very high bar for what he considers as acceptable evidence and he is open to changing his mind when good studies (well-designed human randomised control trials with large sample sizes) go against his ideas. At the same time, he resists charlatans (CGM/carnivore/fitstagram) with enthusiasm. He also has some interesting videos (citing good studies, always) about the insulin claims of various diets.

"Autophagy mode" There is no evidence that fasting increases autophagy when you control for energy intake. Fasting is useful because it helps restrict energy intake.

For a bit of a counternarrative on IF, ketosis, and energy system switching, Layne Norton is worth a look. An entertaining, science-based (human randomised control trials! IFKYK) communicator who is not too biased towards one philosophy. He also shares his biases and is open about when he changes his opinion on things, because knowledge changes. At the end of the day it is as @ChrisF said, if you consume more than you burn (very difficult to quantify accurately on both sides of the equation), you won't lose weight. There are no "silver bullets". The old-fashioned advice (sleeping well, exercising, avoiding processed foods, energy balance) are timeless for a good reason.

Lol trust me to peak too early.

A stunner of a day in Jonkershoek

I reckon the thread just peaked thanks to @Frosty and @'Dale

This is such a valuable contribution, and exactly why I largely forget about my goals once I've used them to set the direction where my systems need to point. Thanks for sharing! A goal gives you one chance to reach it, one chance to get the satisfaction of completion. A or B, one or zero. And if you don't reach it, the house of cards can very easily come tumbling down. A system, on the other hand, gives you daily opportunities to get that W, to get that feeling of satisfaction when you achieved your daily objective. And as long as your system is properly designed to move you towards your North star you will (almost) inevitably reach the heights you want. "We don't rise to the level of our goals, we fall to the level of our systems" I hope 2025 has better things in store for you, Dave!

Forget about setting goals, focus on this instead: https://jamesclear.com/goals-systems My system is: Try to work out every day, never miss 2 days in a row Minimum 1 swim per week Minimum 1 strength session per week Minimum 1 run (road or trail) 2-3 bike rides a week (road, gravel, mountain bike) Vary the intensities and duration so that 80% is easy (whatever Z2 means) and 10% is very hard (high intensity intervals or sustained longer efforts above threshold) Try to achieve more than 7 hours total across all sports every week The objective is to maintain a fitness level whereby I can complete a Ironman 70.3 at short notice, and enjoy myself whilst doing it. I'm not going to win any races, but I'll eat my hat if this doesn't keep me healthy, fulfilled, and injury free.

I've been wanting to participate on this thread for a long time... Closed off 2024 in the right way, a solo gravel ride up and down the Swartberg Pass from Prins Albert. Now I just want to find more iconic gravel passes to experience!

Combine these two: Banhoek Deluxe.gpx Botmaskop.gpx

I rode past there this morning and it seems open. Strava heatmap and segment also show recent activity. Trails are 🤌🏻🤌🏻👌🏻👌🏻 My ride today is basically the route you want to take (with some deviations due to personal preferences): https://strava.app.link/31VJQBsTjPb

Yes Fijnbos is the most technical, the camissas are fun and Bartinney Skyfall is mid. Klipwerf is the best of them all.

I would avoid bartinney skyfall and replace with two of the camissas or Fijnbos if it's open. And klipwerf and afterburn is worth two loops...

Does anyone have an opinion on the Kenda Booster Pro (700x40c) tyre? I just bought a set at LBS recommendation, and the reviews online seem pretty glowing. Plus the tan walls now match my mtb so that must reduce the rolling resistance a little.

The pink sludge is lubrication. Tri bars are a good idea, it's the cheapest way to get significant aero gains. Make sure you fit the bike to aero position (it will differ from your road bike position), and spend a lot of time training in the bars. Also get a feed bag for your top tube (Temu). Eventually you'd want some deeper section wheels for the next level of aero gains. Try to get a power meter (stages can be cheap on le hub) to help manage effort and train more precisely (and have some lekka data to analyse). I did a couple of sub-6 IM703s on a similar spec bike with clip on tri-bars, so resist the urge to splurge!

It depends on the price, level of componentry, level of wear, and intended use of the bicycle (as a minimum). More information needed to provide meaningful feedback. - What kind of riding do you want to do (difference between weekend warrior and racing snake, e.g.)? - What is your budget? - What groupset and other components do the bikes have? - What age and mileage are the bikes (including service history)? Broadly speaking, Titan Racing offers excellent value, but secondhand bikes can do even better.

I am very happy with my ciovita cargo bib (https://ciovita.co.za/products/mens-cargo-commuter-bib-shorts), it has a good shammy and the pockets mean I can use any shirt with them, so I just use one of my running shirts (sleeveless on a hot day). Don't need special socks but longer socks look better and makes you feel like more of a cyclist. Ciovita also has a nice trail jersey with a back pocket and a lappie to wipe your glasses. I pair this shirt with one of my el cheapo bibs, for shorter rides. My critical gear list: Bicycle to ride Helmet/lid to protect the asset Bib or cycling short with shammy. Good quality (ciovita) for rides longer than 90min and el cheapo from Mr Price for short rides (shammy cream every day even if I don't ride) Quick dry shirt - normal running shirt if my bib has pockets or I take a backpack, cycling jersey with back pockets if not Sunscreen on face, arms, back of neck if I ride between 7am and 5pm Gloves: Still trying to find the right gloves, I have a first ascent pair and a ciovita pair, both are better than bare hands. Socks: Long Versus socks are lekker, if it matches your bike or frame you get 5W extra power (understudied physics loophole) Shoes - Clipless for efficiency, being able to pull for power makes your pedalstroke more efficient, but not essential for fun times Sunglasses - with Se7en (Temu) and Sophie Moda (Takealot) you can now get dark, medium, transition lenses which helps for different light conditions. Plus it can be extra 5W if it matches your helmet, bike, or outfit. Main benefit of this is eye protection (dust, stones, bugs), so even clear lenses would be advisable. Puncture repair kit (plug, CO2, inflator, etc) (I have never broken a chain in 6 years of hard riding, so I will be fetched by my SO if this happens) Water bottle with water/electrolytes only for short rides and nutrition (some carbs/aminos) for long/hot rides. Flavour helps. Bike Computer (Garmin watch) because if it's not on Strava it doesn't count Phone for photographs and to phone my SO when my chain breaks

Yup, no night riding here