Bloupanda

STENIG SMITH! HANG HOM

WEG MET SMITH!!

Greame Smith het ALWEER eie gebly aan sy konsekwentheid...

En Smith is leke oorgewig. korreksie...moerse dik.

As dit net 1 hippo is sal net die ou wat die stadigste swem geeet word. It's the circle of life.

T.I.A.

Eks in. Laat weet net of dit nog aan is en hoe laat kry ons mekaar, en waar?

Stel enige iemand belang om so iets te hou in Pretoria?

Everything 100%. Water was tested and approved and triathlon is taking place. jaaa

Going for the ultra. My first oceans ultra. Anyone did that one before? tips?

if you want to train to do more short stints at high HR you must do more interval training in your anaerobic range (i.e. about 80% of your max heart rate). That means you must train in the zones where you don't mainly use fats as a fuel source, but mainly use glycogen an carbo's as a fuel source. You can only sustain training in these zones for a few minutes. A training example: 10 min warm up, 4minutes at > 80% of your maxc heart rate, recover to 60% of your MHR. Hit 80% again for 4 minutes, recover. Do this 6 times. Cool down 10 minutes. This will teach your body not to build up lactate as quickly and give you higher efficiency at these levels.

it looks awesome but geez!!! its expensive. if you enter early its R2990! Ironman PE is also about R2000 if you get the spec savers sponsor. So if you travel from gauteng this trip will cost you R3k entry, R2k travel (you + wife), R1k accomodation, R1k car hire, etc. Its a R7k weekend! Id love to do the ultra tri's but can only afford once in a lifetime. (did ironman once). The organizers are forcing us to stick to running or single discipline races. I understand all the costs involved (aid stations, traffic officials, medal, shirt, pasta party etc). But surely R2990 is insane!!!????? Do you agree?

Jip. Agreed. Thats the golden rule.

Does anyone have work for Marketing Honns? Not sales rep work, marketing. In pretoria region. Please PM me if you can help.

Ja what the hell this is upsurd! like the silverstar race on 16 Feb. I must go to jhb in working hours to pick up my nr! its not possible driving from pta.