RudoJ

I would say to incorporate running into your training program as well. If I have a normal training week I do two 50min sessions on IDT, two 3.5-4km runs and race/long ride on a Sat.(3h30min) I've found the running gives me more power in my legs, and it definitely adds some endurance. Taking the running very slow and only add something like 500m every two weeks or so. I will get to the stage where I do one 8km run a week sometime. With you on that struggling to loose weight thing. Just by following my normal crappy diet and the above program, I've lost 2kgs in two months. Still have a boep that is weighing me down, but the wife and I started our diet togther today so I'll soon be flyin up them hills

Oi, think I will either have to take leave next year during the Epic or be there and ride myself. productivity close to zero at the moment.....

I wouldnt know....but definitely going to get a copy.....really need to get this topic back on track as its been derailled by clever people talking about pro-cyclist's salaries. Whatever they get, they deserve.

Just in case you wanted to know: If you would like to get your hands on the An Epic Tale DVD, these are your options: Online: Rush Sports Cape Town: Olympic Cycles KZN: Giba Gorge Bike Park Gauteng: Dunkeld Cycles Garden Route: The Bike Shop, 044 533 1111

sooo with you on this one.....cant wait!!!!

Medac Bibs at Southbay Cycles also in that region

OK @Mtbbarbie, SoloStorm and blackVoodoo: My ex wife is/was a blonde and things ended very bad But anyways so the perception of long blonde beauties werent what it should be. But the last year or so, one specific mtb'ing lady changed that perception cause she is actually very down to earth and a very nice person as well, and now Emily Batty as well it seems. There that's it case closed!

for some reason she completely turned around my perception of blondes

I fully agree with you on that one. My dad had a shoulder replacement recently. he did the Physio exactly as he was told, even worked in extra sessions himself. his recovery was cut in half due to this, his arm was outta the sling in 2 weeks and he has full range motion of the shoulder. So the OP must make sure what he will be able to do and what not, and then just commit. And ,most importantly is to remain postive and focussed as well. This is more a mental thing than anything else

yep, Groenkloof is not a bad idea at all. Or you can, on a Saturday morning from 06:30 hook up with the Epic Sports group-ride. They depart from their new store in Jean Ave (where the Dros is). Have beginner (20km) intermediate (40km) and longer ride groups that depart from there. You dont have to belong to the club to join the ride. Go through Irene, Smuts House, Olifantsfontein area trails that one would not normally venture out on alone. Safety in numbers!

+1. I add a normal serving of Glutamine powder to it....tastes horrible but works like a charm for recovery

I have met representatives from Shido as part of my daily work. They operate a Mixed Martial Arts training academy and present various self-defence, fitness and related courses They can structure a self defence course for cyclists, and equip the riders with the skills and knowledge on what to do in the event of a hi-jack situation and how to escape without injury Their website address is www.shido.co.za One of the trainers gives hand to hand combat training for the Military If enough cyclists are interested a 12 hour course will be presented (think the minimum is 10 students). This isnt simply an hour discussion on how to avoid a hi-jacking situation, but on what to do once involved and how to escape unharmed, and maybe even with your bike still in you posession. If the interest is big enough, I will make the arrangements. PM me if you are interested. I have already set up a meeting with them for next week Tuesday to get more information on the course content One of the founders (Arno Pienaar) demonstrated some of the techniques on me and I coulndt believe how effective it was. disclaimer: I'm not involved with them in any way. Just felt we have to protect ourselves as much as possible.

Has anyone seen that Biogen also has something like this now? Got it from Dischem two days ago to see how that compares to Future Life. Its called Biogen Energy Cereal. Will see how it goes from tomorrow

I use Future Life as a shake, 3 table spoons, 250 lowfat milk, small banana and sometimes yoghurt added. Works like a charm

go check out www.thesportsbasement.co.za They have Spez and Trek amongst others 2011 models mainly at around 33% discount One that stands out is a Specialized Camber FSR Comp 26 dual suspension for R13 000-00

snap

just saw this tweet from Burry: PATCHES, IT WAS ONLY ONE TWEET "sorry guys, I meant sanctioned, not disqualified" Blonde moment?

yeah, I think that someone with his talent and skills, can do just about anything. To come back to what I said in first post, this just adds some tension to the Pre-Epic build up, its going to be a good one!

Noted! since the way your second sentence reads may lead to some Chuck Norris/Bakkies Botha style jokes, why not start with one? Anyways, i think this whole thing is ridiculous, if you earned your jersey/colours, why shouldnt you wear it all the time? But agree with most of the posts here, dont think Kevin is part of this, would like to hear his opinion though.....

Got this off twitter, as tweeted by Burry Stander: " in mtb one is allowed to design your national champs kit. the one i have been racing in for a year at world cups was cleared by uci. so to the 2nd placed team trying to get me dq'ed after this weekends tulbagh race, go read your rules. Love how sa riders bring each other down" seems like its more hectic than I thought. I'm not up to date with all the rules and regulations, can someone please enlighten me what the issue could be? For me it seems like the "2nd placed team" had issues with the kit he wore. I have huge amounts of respect for both of these two riders. Could this just be the start of a psycological war between the two teams before the Epic?

and Barend v Graan dared to say this isnt pink......stuff like Jacaranda Purple, Very Berry etc etc Pink is pink is pink is pink. As CyclinhJan said: "that jersey looks K#K".....maybe the union also needed more female supporters, who knows? 'Dale: not even this boerewors lovin 92kg clean shaven bull horned Afrikaner fan will get into this jersey.....

Oh yes, wanted to post something earlier: Through my daily activities at work, I made contact with guys from the Mixed Martial Arts training academy in Centurion. Their main focus is to teach women and men self-defense and simply how to walk away from a situation with as little injuries as possible. I briefly touched on the bike-jacking subject and asked if the could present some course/training on what can be done in situations like this. The said that there are various things one could do, but didnt go into detail. Would some of you in Pta/Joburg area be interested in attending a course like this? I can honestly say that I dont know what the nature of the training (if it comes to that) will be. Just a thought

Glad to see you survived Anton. It so unfortunate, but we also resorted to group rides over weekends here in Centurion,, to prevent just that. I had plans to ride to the start of the group ride (7km from home) but simply dont wanna take the chance. Btw, saw Mathilda (didnt talk to her) but she was with a guy on a tandem mtb two weeks ago and it seemed to be going very well.

Not best quality, but my son after his first day of Play Ball at school, he cant stop talking about it, if only he shared the same passion for his Xmas gift in the form of a bicycle.... little rascal!