Red Zone

But the marketing hype for our aero bikes cant be bollocks can it? I mean sometimes there are graphs and pictures of yaw angles and stuff

I use a R350 Arione knockoff, works fine for anything including Ironman

105 Groupset, 11-27 & 53/39 is a good gear ratio. 105 now comes in 11 speed which is nice, but you will probably pay quite a bit more, get a solid alu frame Carbon Fork, perhaps Carbon Seatstays, you wont get a full carbon bike in your price range. In your price range the wheels and cockpit will be pretty average. Going up to 12-20K will get you a whole lot more bike, full carbon, better wheels probably Utegra groupset or perhaps even a spot of Dura Ace. Its not really going to make you faster. Pretty much like the Swisscheese said, its about the Indian not the arrow.

Says Mr Argon

Almost as hectic as the F group sprint in the Aurgust

I used to be a pretty good cyclist, since taking up triathlon my cycling has suffered But only because I need to split my training time with swimming and running. Its not because of the running has changed my musculature to any significant extent, its just that in order to do well in triathlon you need to have a good run, they say "ride for show run for dough" which is pretty true in my experience.

Its like any workout, it must go onto the program, and must have specific goals, wear a heart rate monitor if you must. Cross-training is important and varying the venue of the workout. Dont be shy to invite other workout partners, you wife must understand that group training will make you a better athlete. Remember that as a triathlete more than one workout a day is often necessary and the pro's will sometimes do three. Reference guides and video analysis can help you get the best of your workout. Finally as a triathlete, the cop out that cyclists use about no sex before a race is unacceptable, you are a multisport athlete, finely honed to be able able to perform in a number of spheres and environments, sex before a race is not just acceptable, but recommended.

This seems to be very low profile, not much info, anyone know anything? http://ewn.co.za/2014/04/29/Motorist-describes-cyclist-assault-incident Not great reporting, article goes back to the Sea Point incident and shows that video.

Go out for an hour or two loop before her, then pick her up and do the last bit of your workout as a cool down

Just block him. I found it makes the Hub a far nicer place to never have to see posts from certain types ever again

JGR & Shebeen, please just end it here and now or take it elsewhere, its not doing either of you any favours. Try to ignore the urge to have the last word

I got splits on my finisher certificate, but no swim split, you can get your certificate on the race photograph site. Perhaps I need to come and swim Clifton a few times next season, might toughen me up a bit for cold water swims

In the words of Charles Dickens "It was the best of times, it was the worst of times" What an incredible venue and a fantastic course. There is something really special racing under the shadow of Table Mountain, the uniqueness of the harbour swim, the vibe at the waterfront and the support on the course was some of the best I have experienced. Registration on race morning was a breeze, parking good in the waterfront which meant that getting my numbers on and transition spot sorted was pretty simple. The guys in transition were pretty helpful, but struggled to communicate with the athletes due to a lack of PA / loud-hailers, there was confusion with bike numbers (turned out to be none required) and the four arm bands, as well as entry and exit points. Bag and bike security was a worry, as there seemed to be a lack of control / interest, but I dont know if anything grew legs and walked. A bit of drizzle in transition was more of an irritation then anything else, but caused some jitters with the bike course getting wet, we knew that there were a few tight corners and lots of road markings which would make things a bit sketchy. Transition sorted, we hiked down to the swim start, was a bit of chaos with some dudes not receiving their swim caps (those that registered on Fri) but these were collected as we went through to the holding area. There was something of a race briefing, a bit more confusion with the briefing contradicting some stuff in the rules, but anyway, was good to have Paul Kaye there to bring the gees. The best news of the day was that the swim was halved to 750 m due to the rest of the harbour being iced up. I decided on a warm up swim anyway, probably a good idea but it have an idea of how tough those Cape Fir Seals really are, holy cow it was colder than a Polar Bear's nose, a bit of hyperventilating later and some serious second thoughts I just decided to cut the warmup swim to about 30 m and headed for dry land. Perhaps my testicles will descend again, but just thinking of the harbour water again sends them north for the summer The swim was a wet start, a bit tricky as there wasn't really enough dock for everyone to hold onto, but with a bit of a delay we were off. Cold, breath, cold, breath, cold, breath, cold, breath, cold, breath, and repeat. I dont know how Lewis Pugh does it, cold water is no fun at all, I just wanted to flop onto my back and do the backstroke of shame to keep my face warm for a bit, Comfort never arrived, and the return leg to the dock took forever, finally on dry land, I think around 12 mins for the swim. Feet feeling like Ice, long run up to transition, rip the suit off, slam the lid on my pip and dash out, Hit the bike course like a government employee at 4pm on a friday. First lap goes by in a flash, averaging close to 40 km/h, a bit wet and slippery, launching into the speed bumps like a downhill skier. The wheel suckers starting to make their presence felt, looked back and saw a pack of around 5 guys on my wheel. This is not the elite race boys, bunch of shameless cheats, hope you get plagued by punctures for the rest of your racing lives. The drafting and traffic just got worse from there with more althetes coming on course. By the third lap it was a bit of a joke, riders everywhere, on the right, on the left, in the middle, passing was getting difficult and the guys sucking wheel were starting to really get on my nerves. Put the hammer down at 35 km and rode like a lion to transition, last 5 kms at over 45 km/h... I am starting to see the fun in a flat course. Finally free of the leaches trying to climb into my back pocket I enjoyed the last bit of the bike. 1:01 for the bike, not too shabby. Out of the shoes, rack the bike, racing flats on and out onto the run course, realised almost immediately that I had overcooked it on the bike, it was going to be a slow tough run, a few aches and pains quickly told me that I had done an Ironman three weeks before and that I should only be doing this for "fun", my plan was just to catch the guy in front of me, and repeat, got myself dialed into the hurt zone and just kept it there, passed quite a few guys on the run and finished with a totally meaningless sprint. 45 mins for the run, not exactly Richard Murray but not too shabby by my standards. Massage by Discovery was fantastic, unlimited Bos and a few cokes and I was feeling revived.. Bottom line, was one of the most fun events that I have done, really nice venue, good crowd, lekker vibe and good gees from the athletes. But I wont be back. The bike course is just a joke, the drafting really spoilt it for me. If they make the course a one or two lapper or make it draft legal I will be there like a bear, but it just wasn't safe. Watching the elite race on Sunday was absolutely fantastic, was something really special to see our guys showing some serious heart and sole, Henri Schoeman, fantastic swim and bike, just lost it on the run, but to see him at the sharp end for most of the race was amazing. Then that RUN from Richard Murray, incredible, 3 mins / km to run himself up from the second group (around 15 places down) into 5th place. Biggest roar from the crowd was when Murray hit the blue carpet, something very special for him I am sure, certainly a great moment to remember.

are booties allowed? I found a weather forecast that works for Sat, yr.no says no rain, can we agree to all use this one.

Just bought a neoprene swim cap, apparently its so cold that Lewis Gordon Pugh is getting interested

If they shorten the swim course to 750 m due to the cold water, it is his to lose. His weakness is that he cant stay with Gomes & Brownlee in the swim and has to work too hard on the bike. With a shorter swim he can hopefully keep in touch then hang on to the bike pack and make it on the run. My money is on our homeboy RM, but also look out for Henri Schoeman, he has a seriously fast swim and an excellent bike.

today from 3pm and then on the morning before the race

I think the groups are age group rather than results based, otherwise they would have asked me to race on Sunday afternoon. I think that the elite race could be cut due to cold water, not sure if this applies to the age groupers. must say 750 m sounds a lot better than 1.5 km in the frigid waters. Pity about the rain, hopefully it holds off, I was planning on attacking the bike leg with unbridled agression

Oh boy, they must be worried about you making the cutoff My start time is 8:30, wave 3

No I am racing on Saterday not Sunday I think your plan is good, watch the swim and then move to the finish line. You could look at taking a MTB down and riding around a bit

What did he do again? I forget

Yip, Competition Rules and Athlete Guides are up on the website. Looks like TT bike area allowed capetown.triathlon.org/athlete_info/age_group_athletes/athlete_guide_race_rules

Apparently info on start groups and times are going to be sent out tomorrow, 24 April

I read somewhere that Richard Murray is saving himself for this one

you only have another 7 hours to enter, better decide soon