Nestus

I do most of my training, running or cycling in a fasted state early mornings. When i do longer and hard rides i break my fast and have some good fats and protein before the ride. I also do 18:6 IF and with a good diet i lost 13kg in the past year. I am 192 tall and now weigh 81kg. I consume between 30g and 50g of carbs per day which comes from berries, veggies and salad, the rest is all protein and fats. As Puncture Kid mentioned, if you are not fat adapted, you will struggle. Since i am doing the above, i have not bonked once. I don't event consume carbs during my rides, only electrolytes and salt and water. Personally i feel you don't need moderate to high carbs, you need a good balanced diet. Everyone will have their own opinion, we all have different experiences and our bodies work in different ways. You will have to experiment and see what works for you.

What worked for me, increase your salt intake (rock salt, celtic salt). I drink Revive electrolytes which contains magnesium, potassium and sodium. I then always have Natura Mag phos 9 in my back pocket if there is a cramp that does not go away. Two tablets under your tongue, dissolves instantly and goes into the bloodstream.

I had a similar experience on the way out from Majik Forest. Front wheel ended in a rut and went over the bars. Smashed the frame over both legs, could not lift my right arm and very sore ribs. Still had to ride home from the trail to my friend's place in Brackenfell. Also went to ER and luckily nothing broken. Went to the specialist and he confirmed i torn the AC joint in my shoulder and heavy inflammation. Long story short, struggled to get the shoulder back in motion having a 4 year old at home who wants to play and be picked up. Since beginning of December last year i am in permanent shoulder rehab with Body and Bike, seeing her once a week and have exercises and strengthening to do. Will most likely continue for another 4 weeks. The mental state is not so great, I love my bike too much, but taking some time off from the saddle and focusing on getting stronger off the bike and running a bit to keep the fitness level up.

Before i purchased i had a chat with the manager and they sell of lot of patch kits for lycra skin suits. I already patched two small holes in bibs and the patch is working like a charm. Only downside is the grey colour.

I recently purchased this product to repair two of my bibs. It works like a charm, It is grey in colour but does fix the tear quite well. https://divetek.co.za/product/aquaseal-iron-mend/

No it does not, this is the one I have.

+1 for the WTB Volt. Best saddle yet, especially on my Hardtail.

I am in the market for a Garmin Edge 530 or 540, depending which one comes at the best price. I am waiting for the last minute deals, well i hope for some good deals.

This should be sold in a bundle with Ass Magic 🤣

Here you go... http://www.mobiielite.com/results/RaceID/432a190e-ba74-4b23-83e6-eb91b3bba23e

Contacted Max at Vye. They are going to sort me out. Thank you for the suggestion.

Perfect, thank you for the repair shop suggestions. I will make contact with them.

It is a Parentini bib. I think the best bet is to find a qualified tailor or an old tannie that can fix that, and also a pair of old lycra pants to be sacrificed.

I bought some gravel the weekend and due to that i ripped two holes in my new lycra bib. My question is how do i fix that? Or where can i take the bib to to get it fixed in the Northern Suburbs? Need to be a specialist not to damage the lycra any further. Any advice?

Going to a wedding in Delsma / Riebeek kasteel and planning on taking my mtb with. Does anyone perhaps know if there are routes in that area? Even public farms roads that link each other to get back to the main road? There is no information or route descriptions available on Trailforks.