Jbr

Most of the time you only realise how hard he is going when you check which gear he’s on 😉

I skipped that race, it was my first day out of covid quarantine, I was there to take pictures And I was happy not to be in that race since from lap 2 there was no bunch anymore, just a succession of 3/4/5 men groups lapping each other 🤣

Next time @Jewbacca should lend him his BMX I was a bit shocked when I saw him rock up to a very flat crit race on a very windy day with an aethos 🤣

Correction, they lapped the lead chasing group once and stayed with them. But to their credit, they kept doing turns and pacing even though they didn't have to since none of the chasers were going to unlap themselves. I haven't seen such dominance since the day Atherly and T.VdBank almost lapped the bunch at Killarney. Clearly they were in their own league. They did lap other guys multiple times because the organisers took 2 events to efficently manage to pull dropped/lapped guys out (not sure if the Paarden Eiland/Century city races it was because they never told anyone to stop or if riders just decided to ignore the marshalls..., but it was a bit annoying at the paarden eiland one as some guys it felt we were litteraly lapping them every second lap...)

So basically we should all be in trouble for racing the winelands race ? That one wasn't CSA Approved ?

Gonna go have a panado now

shame Valteri always 2nd 🤣

that poor chain was just trying to get some rest

Maybe he buried him in his garden or something

Yes going from richwood towards durbanville, right before the contermanskloof road intersection. Unfortunately right now we have no safe way of going to durbanville, I'm planning a ride this weekend that side, and it looks like the safest way might still be going through Du noon not too early so that there is trafic (and there is police presence most days when I go). Or the long way Plattekloof side, but using the bridge by the makro to then ride through richwood has become a no-no. This was at 7:30 not even that early...

This mofo pulled a knife on my friend by the Big Barrel Pub on Sunday morning. Not sure how he turned the situation to his advantage, I saw him briefly at the Alsa Crit but didn't have time to chat to him. He is definitely a cycling hero in the area, he does a lot for the sport, but I hope he doesn't take too many risks for himself in the process. Surely he knew what he was doing (hopefully)

Sometimes they mess with the wrong cyclists Hope this scum thinks twice before attacking another group

that's 280g of gels, 62g per hour, considering you weigh 30kgs that's already more than enough ! did you really smash this many gels ? I think I never had more than 3 or 4 in one ride 🤣

nope !

Same, I negociated to steal a glass tupperware, that I put in one of our pots, pour boiling water around it and keep it on the stove to keep it warm. Then it's free (or close to free, because I did promise I would replace that tupperware). She wouldn't let go of one of our pots or pans, since we have induction those are actually more pricy than a slow cooker

Money is not the subject (for me), and I find the people using the excuse that lube is expensive to change for melted wax a bit funny, especially the youtubers that tell you to buy a slow cooker, than bags of tefflon, etc... if I check that's like R2000 rand buy in. That's a few years of buying lube I just wanted to see if it works better, runs cleaner, and how much of a mission it is. I was already using wax-based commercial lube before with Squirt, but it doesn't run clean at all, especially on the MTB.

You guys put anything other than melted candles and lamp oil in your mix ? I tried this morning for the first time the chain that I dipped in that mix last week and so far I'm blown away by the absence of noise. Don't know if it feels faster as I tried it now on my dura ace chain+dura ace cassette on my race wheels after a week of riding on my training wheels with 105 cassette + cheapest KMC chain so obviously the bike felt super fast... So far I don't really see a need to spend extra money to import tefflon powder

I can only not eat for 5 hours straight when I sleep !

It's not so much to avoid bonking but mostly (for me) to make sure that the hard days are as hard as can be and get the best quality workout as possible. If I go out for a ride that I know won't put any stress on my body, I won't bother taking anything with. But the minute I know there will be stress, wether it's intensity or time, I want to make sure the session is done properly and that I recover properly for it. So it is driven by the fact that I train to race / to improve. When I'm in off or base season it's a lot more chilled. Also I don't do maths for each and every ride. Only for the races or 5 hour rides where I want to keep track. For daily rides I just take what's there and avoid the bars/gels that I save for the harder days. I ride 6 days a week so that would be expensive to ride on gels/bars every day. Right now I'm in week 3 since testing positive for Covid, 2 weeks off the bike, +2kg. It's a bit tricky now that I can ride again with limited hours, to try and get back to fitness with a little bit of intensity and a little bit of duration, but also to try and lose the weight I picked up. Yesterday I did 3 hours with 30mins at threshold on 1 banana/40g on carbs drink, I didn't really bonk but my legs/lower back felt like when I bonk. Eitherway, I just got involved in this topic because when that other guy said "eat less train more" I thought that was a very bad advice. Other than that, everyone should just keep doing what their doing as long as it works for them. But know that when you race a car or a motorbike, you don't put the crappiest gas you can find in a two year old jerrycan, or the cheapest oil. If you want to perform, you need to fuel. If you just want to have fun or lose weight, then you can just take what you need to do that (so basically keep you out of bonk-land)

Yes, that means your last food intake was probably 7 hours before your workout, and probably not a very optimised meal. Problem is now that you are used to it you’ll likely battle to do intensity right after eating your oats. You don’t need to eat your full bowl though, if you ride 60 to 90mins maybe eat 80g of oats before your ride and finish your meal right after, it’s actually good to eat oats right after anyways. I personnaly prep my oats/coffee the evening before, microwave it 30 secs, down it and jump straight on the bike, but it takes me 40-ish mins to get to the first climb and I’ve been doing it for years so I don’t struggle at all with digestion. I know people who have to eat at least 2 hours before the start of a race, which for early starts can be a bit of a problem !

I only eat gels because it's convenient (doesn't take much space in the pockets on long rides, fast absorbing), but they are so expensive I would never replace a breakfast with 1 or 2 gels on a training ride ! Except on a specific workout if I want a quick caffeine rush. Also fasted rides feel ***/sore in the legs, I tend to feel more tired, be slower and burn less calories on these rides, but for sure your body adapts to it. I try to keep one every now and then to keep my body remotely used to it, but what you should probably do if you want to ride competitively is rather train your body to process more carbs per hour than to be able to function without them.

That is one dumb post right there. Don't do that at home. Riding fasted won't make up for an unhealthy/unbalanced diet and it will certainly not make you stronger. It hasn't been said you must eat 1g/kg/hour for every hour of training either. But if you do a workout, better make sure you fuel during and after if you want the gains, otherwise all you'll get is fatigue. I personally always have a good breakfast before a ride/race. Only maybe once a month I go for a 2 hour fasted ride. I only fuel on the bike for the 2+ hours LSD rides or workouts. Most 1hour/1,5hours LSD rides I don't even take water on the bike except if it's a hot day.

You can disable notifications for comments but then it also applies for comments on your activities... Haven't found a way to disable comments on other people's activities where you did comment. Ideally I'd only want notifications if I'm mentionned in other people's activities + for any comments on my activities. But I don't want to be notified about the 20 other comments saying "well done" to someone else

Strava is dumb.... these challenges and the notifications on new comments on other peoples activities are the 2 main modifications that I would do if I was in charge. Sometimes I refrain from commenting on peoples rides just because I don't want my phone to beep every 2 minutes for the next 24 hours everytime someones comments on that activity..

While racing I like to know precisely what I'm taking, I try to take : - 1 gel (Alternating between Cadence with Caffeine and Powerbar without caffeine) - 1 bar fast or far bar - 1 half bottle of carbs mix (Vigo Exceed) per hour Saving the bars for when things are really quiet, and in the last hour the gels for the end of the race. Depending on how I load my carbs mix that's around 70g/hour (for 70kg). On training rides or very long races like the DC/100 miler I'm less fussy about the exact grammage so I allow myself peanut butter sandwitches, bananas (Or peanut butter and banana sandwitch + liquid honey 🥰), potatoes or whatever makes the food go down a little better, because absorbing 5 gels, 5 farbars and 3 bottles of carbs mix isn't the nicest on your guts That's only for "on the bike" nutrition. But I also try to stuff my face asap after the ride. One of the toughest part of tour du cap for me was nutrition, more than the riding, because you have to eat almost every minute when you are awake, and when it's not gels and mixes, it's other forms of carbs. What a relief when the race was over and I could start eating normal again 🤣