Oltremo

There are a few coaches that talk of negative splits in races, specifically time trials (but I don't think the approach is limited to time trial events), and keeping effort around Lactate Threshhold. I came across another specific post referring to an approximate 90% mhr for Lactate Threshhold. In my case this would mean that I drop off my starting bunch earlier, and allow a proper warm up of 10-15 min before hitting 92% mhr. What do you think of such a race strategy? I would lose my starting group but get picked up by the leaders of the next group and probably / hopefully be able to hold them till the finish.

Hi, Quite a few times in races, I tend to go too hard in the first quarter of the race, the result is that my energy / power diminishes to the point where my legs just won't do what the heart and brain wants in the latter stages of the race. I struggle to control / manage my effort at the start because, adrenalin / excitement of the startblistering pace of the stronger and younger (I am a vet) bunch leaders and don't want to get droppedat that point in time I still feel fresh and strong Do you guys and girls also battle with too hard pacing at the start? Any tips on how to manage or control own race pace?

If you are still feeling healthy, then celebrate your achievement, and share your secret.

Made it to F from H in September. If I had a better Burger I would have made E, and qualified for Summer League. I might still be able to qualify for League if I have a good Olympic.

You won't be dissapointed by Cannondale. I would buy another one of I could

Sorry won't be able to make it, last minute work demand changes :-( ... Enjoy

Hi Guys, Please confirm are you meeting at SPAR (bottom of Hels) at 07h00?

For me SA's Ride and Bicylce has lost its appeal, it has become boring, same old adds / products, same old articles. I now buy Road Bike Action (American) Cycling Plus (UK) and ProCycling (occassionally if other 2 not available, these are available from some CNA's.

I have ordered with Bicycle Power, Pro+ in Mavic Open Rim, R9000. Will use with my Garmin 500

Hi, I am looking at buying a powertap hub and having it fitted to my existing wheel. Does the wheel and hub spoke hole count have to be exactly the same, or can a 32 hole hub be used on a 28 hole rim, with 28 spokes?

Hi, I think a quality answer to your question is to big to fit here. Log on to Training Peaks and check out their articles, or Joe Friels blog also very informative.

Thank you for the inputs exactly what I needed to know.

Hi, I have been cycling consistently for close on 2 years now. Over the last year I have used a well structured training plan, averaged 10-12 hr per week (excl every third rest week +-8hr). Over the 2 years I have progresed to PPA Group G, and aim for a sub 3 Argus 2012. Further ambitions are to qualify for league etc. I am in the 40-44 age group. All in all, moving along steadily in a structured (road sport cycling) manner. Now I am pondering whether the time is right for me to acquire a power meter (training till now has been hr based - logged sessions on TP etc) I know that training with a Power meter will yield results, as will training without a power meter. But can I expect substantially better results with one? Would like to hear what persons training with power meters have to say? Do any of you regret the cost incurred?

Hi, I read this part a few times and really like what is being said. Thanks cos I stretch after rides(mix with a few core floor exercises and a few lightweight upperbody exercises)I find this benefits me, re my age 43, and I am tall 1.91m. I no longer get lower back pain on long rides, and the need to stretch / bend my back on rides + 2hrs has greatly reduced.

I have been a Westlake Cycle lab member for 3 yrs now. Joining them was a good move for me. Regular Sat morning group rides have become a staple part of my training. I don't attend the social tents and coffee bits (time management family and cycling). R450 a year membership, no prob. I go through more red lights when I ride alone.

My energy dip used to be nutrition related, now I have cereal with banana at 7.30ish 1 fruit at 8.30ish tub of yoghurt with 3-4 strawberries at 10ish protein shake at 11 that carries me through to lunch, 1/2 plate of food (previous evening's left overs) 15h00 another shake. Probably get through 1.5 bottles of water during the day at work 2 coffees by 10 in the morning. No more energy dips, no more snack cravings I found the protein shake to be the biggest singler improvement in my diet. Won't be the same for all.

Hi, I am passionate about my cycling and you may become so to. In which case there is mountain biking and tri to branch into. Both expensive on their own. I suggest you buy a good second hand road bike 10-15k, ride and train and get used to it. And in time to come when you are more certain of the route you want to go, road / mountain / tri, then invest in that chosen route. Either way the road bike you buy now will help you get there and supplement your training when you are there . Enjoy

Hi, Picked up a problem with the pedal bushing coming lose in my FSA carbon crank. I was rather worried about getting it sorted, thinking of pressing it out / fitting helicoil / having to buy a new crankset (+-R5000) etc.... then last night I saw a web forum article from 2006 and FSA warranty helping out an oke with the same prob as mine. So I just got back from John O Connor Cycles (Mouille Point - 021 434 7741)where I bought the bike from in Feb 2010. He did not ask for proof of purchase or any hassle whatsoever, looked at the part and said no problem it would be replaced on warranty before the weekend. Every time I go to this bike shop it ends up being a pleasant experience. The guys are always helpful, they are knowledgeable, they are cyclists themselves, shop is always neat, their stock of bikes is always of the best and BEAUTIFUL to look at it, well displayed and good shop lay out etc.

PROTEIN SHAKES If you normally get hungry aroung 11am, have a protein shake daily at 10h30. Will carry you through and prevent continuous nibbling.

Hey Dooz, You should open a charge of involuntary manslaughter at your nearest police station. This is totally unacceptable. They could have clamped your brake cable causing you to be blown across the stop street by strong wind or worse....

Try at best to identify any risk posed by motorists, pedestrians, animals, and environment, and take necessary cautionary measures.

May just need some adjustment on rear derailleur thumbwheel.

Ouch !!!

Postponed yesterday due to rain. I will go ride there 02 Oct

Hi, Any interested hubbers or already arranged groups riding the Engen Cape Town route on Sunday, 18th. Easy pace 25-27kph. Leaving Nelson Wine Estate vicinity around 06h30.