1-2-3-make-a-wish

Michael Ndlovu made me an offer for my bicycle from this e-mail address on 27 July: michaelndlovu52@yahoo.com Cell no 073 233 0533 After telling him that I wanted to see the money in my bank account first, he then paid in a fraud cheque on 28 July. I drew a statement and didn't see that the money was paid in by cheque. I still thought it was the EFT transaction he did the previous day of which he sent me "proof". He sent "his driver" to collect the bicycle. Moses Bongani Phama ID Nr 8401018026080 076 771 2204 On the 30 July the cheque bounced and Moses started harassing me about being in possession of the bicycle and Michael owing him "transport money". I tried convincing him to leave the bike at the closest police station but to no avail. He and his "boss" - Manla - was just trying to get money out of me as well. Manla 0738143959 If you see my bike or get any offers from any of these guys please contact Brooklyn SAPS on 012 3661700 case nr CAS920/7/2012 It seems like they are targeting white females. I ignorantly placed an add on Gumtree as well. I have placed another fake advert on Gumtree hoping that one of them will respond again.

:-D Sorry for keeping this up – but I honestly do believe in Graeme’s spinning classes… Three of his 45min spinning classes with one long ride a week should still give you good results!

I either drop my recovery a bit in one or two of the spinning classes or take one day off per week. Depending on your fitness level you can either drop your recovery with about 5 starting a week before a race and/or take three days off completely before the race. If your goal is to do exceptionally well in a race like 94.7 or Argus - you start slowing down 10days before the race with a steady 60km in between and not a 100km. Works for me...

28kmh was before I started with my quality training. 2010 my average for 94.7 was 35kmh.

And 94.7 2010?

With the 94.7 my average was 28km/h. With the Fast One (106km) it was 35km/h. Yes - the Fast One is a flat race, but the spinning closed early in December and I didn’t train much that particular holiday… Last year with the 94.7 I finished 5minutes after the elite ladies winning time. I ride on my own on the road so I don't go very fast. I get my results from Graeme's spinning classes.

You still need to do at least one long ride of plus minus 100km per week. For the rest you can do Graeme Cronje's spinning classes of 45min each. Quality rather than quantity. Graeme's spinning classes will help you with intensity - hill climbs, cardio, sprints etc. It's all combined into his classes. Just follow his instructions. You will still see an improvement by doing a minimum of three classes a week. For major improvement - do five or six. You can push them to an hour as well. My average speed went from 28 to 35 in two and a half months. If you can't attend his classes in Pretoria follow this link: www.indoorcycle.org

It is... and it works like a charm... (-:

Yip - Graeme Cronje's spinning classes - www.indoorcycle.org

I don't train hard enough when I'm riding on the road - so I train mostly indoors. I open up both doors leading onto the patio and switch on the fan. Currently I’m doing Graeme Cronje’s indoor cycling classes. I’m honestly suffering way too much to fall depressed or get bored. When I feel I need variety I switch to his video classes. But the audio classes are harder.

I do Graeme Cronje's spinning classes. They have everything you need. I ride on the road one a week only for endurance. If you are prepared to do those classes 5/6 times a week I can promise you that you will be able to compete with the pro's... Currently he is selling his classes. Once you have them, you can just push up your recovery speed and they will still work. I do them at home myself. Have a look at www.indoorcycle.org

Hi Try Graeme Cronje's spinning classes. I know people who only does his spinning classes without training on the road at all, and still do races like the 94.7 under three hours. I do them myself and I can recommend them - for serious cyclists as well as for people who just wants over all fitness. Have a look at www.indoorcycle.org

Demacon?

Graeme Cronje and the pro cyclists he's training (eg An-li Pretorius) are all training with power meters currently. All pro cyclists get power meters now by default - like their bicycles.. If everything goes well his new spinning classes will be available on www.indoorcycle.org before the end of the year so that non pro cyclists can benefit from it as well. An-li left last night to go race in Belgie. Their race results speak for itself..!

Hi I'm doing Graeme Cronje's spinning classes at home. I've got a old RAV TX2 trainer. I use my polar watch to check my speed and I use the gears on my bike when I need to pedal harder. I can really recommend them. I know some of the pro's do them as well. Follow this link: www.indoorcycle.org