JayLow

So true! Which is why you often find this kind of disclaimer on supps: "This unregistered medicine has not been evaluated for its quality, safety or intended use"

Supplementation is very subjective, unless it's medically prescribed or recommended because of high (10+ hours per week) training loads, so find what works for you but don't feel like you are missing out on performance. First, get enough sleep (not enough people understand how essential this is), then eat a balanced diet of whole foods (balanced is also quite subjective, depending on your own body), then train regularly, then start thinking about supps. Supps marketers makes it feel like you're missing out on optimal performance if you aren't taking their product, and it takes effort to shut down those voices.

This is a great example of one of those hyped up supplements with very little science backing it up. Currently most of the science is funded by the industry itself, and there aren't a lot of RCT human studies to back the claims. It's very expensive, and it might not even work, because it seems to get broken down into aminos in the GI system in any case. https://www.hsph.harvard.edu/nutritionsource/collagen/

Is the link not in my post? I thought I hyperlinked it. These are three links that should be in there: Science: https://www.hsph.harvard.edu/nutritionsource/workout-supplements/ Supp: https://www.takealot.com/my-wellness-superior-whey-3-3kg-vanilla/PLID91156647 Sanity: https://thegrowtheq.com/#:~:text=A study published in the Annals of Internal Medicine reviewed data from hundreds of clinical trials involving nearly a million people and found that 16 of the most popular supplements and eight of the most popular diets have virtually no benefit—and some even cause harm.

I only take whey protein and pure creatine monohydrate. These are two of the very few supplements with actual science backing its efficacy. My training load also isn't that high (only about 8 hours per week), so strictly speaking I don't need any supplementation if I eat a balanced diet. But I back the science of creatine and I enjoy snacking on protein shakes. I try to solve for purity and price, and I've found that My Wellness has an 75% purity whey product for under R0.40/g protein. Then I try to look for 500g pure creatine monohydrate for around R300. Some more of my beliefs. Unless medically prescribed, most supplements have no benefit, apart from placebo. Supplements should not take the place of the unsexy basics of consistently doing the right things (7+ hours sleep, balanced diet, community, strength, cardio, flexibility). Very keen to hear other hubbers knowledge on this subject, I know very little.

I have a couple of Powertap G3 power meters, and one of them has a battery drain issue. The powercap is cracked and I suspect some moisture got in, causing some corrosion-related issues. Couple of questions: does anyone know whether this is repairable and who could do it? Does anyone have a spare powercap for sale? The unit still works but it drains the battery in about two weeks. Workable fix is to remove the cap and battery after every ride, but this is, of course, a major hassle. I don't have the confidence and self belief to attempt repairs myself.

I used a Titan eTransporter for a 12km commute with about 100m of climbing. I weigh over 90kg and the bike carried me up a 5% incline with ease (~15km/h). Intensity was equivalent to a walk. Not a stroll, mind you, a walk - my HR almost reached zone 2 sometimes. I sweat a lot and with the ebike I did not, even in summer. Cruising speed on the flats is about 28 km/h. Range was about 40km so I just recharged it every evening, Mine also had a removable battery so theoretically you can get a spare to avoid being stuck. I would highly recommend that you consider a Titan eBike. Mine was a commuter (build for the Seapoint promenade), but they do have a nice hardtail option (Charge E 2) that can do some light mountain biking. Some more detailed comments and reviews in the thread below.

Yep, my screen stayed on but the motor cut out. It was just a minor wire connection or sensor issue that @Cyclelab Cwc resolved for no charge. Pedal assist 5 should help up to 25km/h (flat road) and cadence above 80. When cadence drops too low the motor also seems to drop out, which has to do with lack of torque, I think.

Trying to sell me some stans wheels at a too good to be true price

I reckon this is a good call. I have been very happy with my Titan since last winter. The battery on this one is smaller than my eTransporter Amsterdam (2600MAH vs 3200MAH), but I reckon the suspension fork will be a win. I would go for a Copenhagen if I could have a do over. The pedal assist hub drive can be "feathered" to give constant boost with almost zero effort if you get your gear ratios just right vs gradient. Maintaining 90 cadence puts the motor in the sweet spot.

Hi Chris! Thanks for asking. I am still super impressed with this bike. I've now put more than 1000km of commuting on it, which is about 50 commutes over the last 9 months or so, averaging more than once a week. It's amazing to cruise past stationary traffic at 28km/h at the start or end of a work day. That doesn't get old. Battery still lasts as per spec, and the 350W puff still keeps me sweatless (and I am a big perspirator). Except when the temp is 35'C, then no one will be sweatless. I am looking to sell it though, because I changed jobs about 5 months ago and now I no longer have to commute to an office, as the job is fully remote.

I have been using a Titan eTransporter Amsterdam since June last year, for a 10-12km commute, and it has been absolutely perfect for that application. Cruises at 28km/h (I weigh 92kg and the motor is 350W) and feels equivalent to a leisurely stroll. Here's my review:

I guess dreams do come true:

Launching 1 December - Wine Lands Trails launches #theultimatepermit 1300 kilometres of trails access under 1 permit. The full offering for 2023 now includes: A-Z Grabouw, Banhoek Conservancy, Boschendal trails, Bottelary Hills Conservancy trails, Elgin Valley trails, Franschhoek trails, Fruitways Farms trails, Grabouw trails, Helderberg trails, MTO Jonkershoek trails, Oak Valley trails, Paarl Trails, Plaisir trails, Stellenbosch Trail Fund trails, Van Loveren trails, Wellington trails (Wild Boar & Scouts) and Wine Lands Cycling Club trails. https://mtbroutes.co.za/news/wine-lands-trails-launches-theultimatepermit/ This is great!

Okay so for those interested, I've now had this Titan commuter for a month, and it has been perfect. The contact fault that slipped through assembly QC was repaired within a few days and CWC was kind enough to deliver it to me. I highly recommend it for anyone with a commute that's not crazy hilly. My commute is around 12 km, with 120m of climbing, mostly at around 6% with a max gradient of 10%, so the 350W hub motor is not out of it's depth (I also weigh 92kg, which does not make its job easier on those 10% bumps). My average speed is about 26km/h, if I optimise for maximum assistance (HR at about 60% of max all the way, like a brisk walk). If I ride any faster than 28km/h (25km/h on the computer) then the motor cuts out and I start working. My optimal commute time is less than 30min, so I would not really use this bike for a longer commute, but that's just me. Once the chain wears out I'll probably drop the FD to switch to a 36t 1x8 setup, since that will be perfect for my commute profile - my cruising speed is 18km/h on the 6% climbs and 28km/h on the flats (or slight climbs), and these ratios will work just right. I will probably upgrade to a tubeless setup when the current tyres are worn out, and maybe even try to install drop bars to turn it into a gravel e-bike, especially if Titan starts selling higher capacity batteries. The bike is light for an ebike, weighing only 20kg with the battery. Anyway, very chuffed with my purchase. Already saved about R500 in car costs this month, and it makes me feel good, and it facilitates active recovery

I took the plunge and got myself a @Titan Racing Bikes e-Transporter Amsterdam from @Chris Willemse Cycles on Saturday. I was very impressed with what it looked like in real life (it's pretty!), plus they had my size (XL for 1.92m). So I took it for a test ride and the 350W hub motor was a notable extra puff for my 92kgs. As soon as I got home I tested it out on the one climb that's on my way to work. It's 2km long and climbs about 100m, the rest of the way is downhill and I can almost freewheel. On the ebike i was able to go up the hill without working up a sweat. Usually I spin up for 10min at 150bpm, and with max assistance from the ebike it was 5min at 130bpm. So twice as fast and half as difficult - perfection! So this morning I used it to get to work, only to have the motor cut out on me as soon as I crested the hill. Phoned CWC and Steven arranged to collect the bike - apparently there's a faulty sensor known issue. I'm due to get the bike back tomorrow and will keep you posted on the experience. I feel like this bike is excellent value for money - R21k for 350W and a good looker, with local representation and good support from the store too. There's also a fair bit of warranty coverage from Titan, which gives peace of mind. I specified it on my insurance and got a lock so I am basically going to avoid my thirsty vintage SUV for 90% of my daily driving needs. Currently @BIKE ADDICT has them on special for under R22k, and CWC will match prices (as they did for me, after the fact! I know it's early days but so far I am happy, despite the fault. https://titanracingbikes.com/bikes/transporter-amsterdam/ https://bike-addict.co.za/collections/bicycles?filter.p.product_type=E-Bike&filter.p.vendor=Titan

I can recommend Splitwise (app) for these and all other bill splitting problems. It's great.

Looks like Valencia Cycles in Nelspruit has a set: https://vbike.co.za/vbike/components/crank-brothers-cobalt-1-29er/ If anyone has Cobalt 2 spokes lying around, please let me know (I am scavenging :))

A lot of this stuff is fortunately/unfortunately genetic, but a handful of principles have solid scientific backing. Have a look at these guys' work: https://thegrowtheq.com/nailing-the-basics-is-simple-not-easy-the-growth-equation-manifesto/ Calorie counting is a massive hassle and in the majority of cases it's neither sustainable nor effective. Usable calories in food differs from what's on the packaging (so how accurately can you count calories in?) and calorie burn measurements not done in a lab tend to be inaccurate enough to have limited usefulness (so how accurately can you determine calories out?). Every person's body uses food (slightly) differently, not to mention the emotional limitations to food discipline. The best diet is the one you can stick to that has appropriate portion control in terms of macronutrients (protein, fat, carbs) minimizes sugar (steady blood sugar levels), and focusses on nutritious foods (non-processed). There is a lot of noise out there. In terms of using fat as fuel, I've tried the Maffetone method with some success - it takes a LONG time to train the body to default to fat and not sugar (i.e. to stay in the aerobic zone despite going faster) https://lifeonthemafmethod.wordpress.com/what-is-maf-training/ https://philmaffetone.com/what-is-maf/ Hope this helps!

Has anyone tried an el cheapo e-bike commuter for shorter (<15km) commutes? I can potentially bike commute using backroads, but don't want to pay a motorcycle's price for a "help-my-trap". These ones seem very cheap: https://www.takealot.com/citi-traveler-e-bike/PLID72153273 And then these also exist https://www.decathlon.co.za/city-bike-riding/300606-23123-elops-920-e-high-frame-electric-city-bike.html I like the idea because it can potentially get me to and from work in the same time as full traffic car commute, it feels more environmentally friendly than the 8km/L of my vintage SUV, and the watts will reduce the sweat, hopefully negating the need for a shower. I'd use my bicycle but then I have to arrange changehouse logistics and ebike feels like less admin.

Just saw this post about the Winelands regional board: And also the deal between Tygerberg MTB and Winelands: Can we expect BHRC to broker a similar deal with Winelands? Hope so!!

Hopefully Bottelary can make a similar deal to get Winelands discounted!