mrmed

Great race, pity there are no results. Also interesting there were no lifeguards, or very few. Plenty of hydration and sponges to cool yourself. How about that big cycle group?

From Twitter: There was a triathlete knocked down this am. Rides a Felt and all they know is his name is Abrie, he is at Fourways life and they need to operate on him. No details on him.

Not sure I agree. You should be doing your 100km training rides at aerobic pace. "Race pace" during a training ride takes the "race pace" out of your legs for the race. Then you should be doing interval training once a week (8 x 3min at 85% with 3 min rest, one week,alternating with 2 sets of 10 x 30 sec sprints with 30 sec rest and 3 minutes rest between sets). 45 mins to 1 hour. The other weekday ride should also be an aerobic ride. My wife has been doing this for 6 months and did a 3h20 Shova, on two rides a week. Nutrition is important but not the reason you are doing 4 hours for a 100km race.

Sorry, went for a swim. I've done it and sent it back to you.

Wanna come play?

Send it to me and i'll do it for you. steve@edmshop.co.za

The brake pads are made of carbon and regnerate power during braking, so the more you brake the more brake battery power you have. Rumour has it Fabian, aka Sparticus, has this Groupset with KERS so it can run the erm, little motor in his crank at the press of a button. Take coat and leaves the room.

Thinks it's more complicated than just water jetting or lasering it. It would have to be milled and turned as well to get the proper 3d tooth form and to keep the weight down. This means you would have to get a 3 CAD model by 3d scanning a new OEM ring. Not worth the effort in my opinion.

Want!

I've only ever had PERFECT service from Garmin. GARMIN Rocks!

Did two loops on my T/T bike in the wind on Saturday using 23/11 and 52/39 in 4h35. 2h15 / 2h20 splits. On another topic: Halfway trough my brick run towards the main gate a Game ranger told me that you are not allowed to run in the reserve. I've seen runners training there and a lot of hikers in the past. When did the rule change?

Seems everyone wants to cut seriously big chunks off their 2011 times. I don't think it's as easy as it sounds. Just remember every km/hr you go faster on the bike makes the run harder. So don't just say I can run a 1.30 21km therefore I should do a 3h15 after a 3.8 swim and 180km (in 5h15). To go for those times you have to be prepared to blow up. I think it is possible to cut 10 minutes off a swim time, 10 minutes off a bike and 10 minutes off a run, from year to year, but taking more than that off each leg will cause you to blow up on the run. I've started training with a group under a coach and her first words to me were "20 minutes / year" and based on the athletes she trains, this is 100% (A lot of them are going to Kona, etc). So hopefully in 2014 I'll be able to break 600 minutes. It will be interesting to see who makes the biggest improvement in their times from 2011 to 2012 (bear in mind we had perfect weather in 2011). See you in PE- 2012

I live in Johannesburg.

I have an RC3000 (53cm complete) to give away to the best cause at the end of next week. If anyone knows of somebody that would benefit from having this bike post here or drop me a pm.

@Slowbee, just over Empire Road towards Milpark Hospital. I was on my Saturday morning ride around 7am.

@gummibear: The guy I took it from admitted he knew it was stolen. I rode past him as he was pushing in the opposite direction and saw the bike was far too big for him and the saddle was still in a high postion. I turned around, rode up from behind and grabbed him. I told him I wanted to see his ID, but he straight away admitted he didn't have one, and he was from Angola. He said he bought it for R 1500-00, but I'm not sure he was telling the truth. I was trying to open his bag to take a look inside (there was a DVD player inside as far as I could see), but things were getting hairy at that point so I decided to take the bike and get out of the situation. I took the bike and my own and rode away with them. I flagged some guys down from Chubb and they called SAPS, who came out, took the bike and my phone number. They said they were going to see if they could catch the guy. I hope we find the owner of the bike.

Close to Milpark Hospital

I recovered a Giant Anthem 1 this morning. Hope someone knows who it belongs to.

Yeah, I rode a few km's with some of the Bonita's boys this morning (thanks for the tow!). Their kit is wicked. Having said that it's refreshing they're also investing in keeping the masses interested, with Auctions, prizes on TV, etc. Good on you ASG, I love my Wingspan and Rydons, wonder if I should bid on the Dogma this week?

Sissies!

Yup, can confirm Linda does a great job.

Because we look cool?

I used Going Long and built a program around it. Work on your weak points. This race is about the run. The swim is the warm-up, the bike is about saving your legs for the run, then the race really starts on the 2nd half of the run. I swam twice (or thice) a week, did one IDT and one longish bike a week, and ran 4 - 5 times a week and it worked out perfectly. The Livestruck guys are a really great crowd and Stu is a good all round guy, but if you want to race I suggest finding a racier crowd. If you want a program I can help you with an excel spreadsheet I used.

Thanks to the weather gods for the perfect day.

Giant Anthem Advanced with full XTR for sale. What offers?