Andymann

Here's the thing though - I need a whole groupset to build another training bike - whole groupset (combo of Veloce/Centuar) from CRC - about R6k. Buy a whole Bianchi EV4 from a mate with 9Sp Record - R5K - sell off the bits of the bike I don't need (Wheels, Frame, etc, etc - say R2K) and change the lever to 10sp.... makes more sense to me....

I tried CRC - I suppose I could buy from them, but I'm also a bit of a DIY nut so I was wondering.

With Campag now at 11sp it becoming really difficult to get 10sp Chorus and Record parts. All my bikes and wheels are 10sp, so changing to 11sp will be hugely expensive, and I really don't think it's that necessary for the riding I do. So, question is - I can get hold of a set of Record 9sp shifters - I already have on my training bike a 9sp RD working perfectly with a 10sp chain, cluster and shifter, and I consider myself pretty handy with a set of screwdrivers (I recently dismantled my SRAM X9 shifters, springs and all, and gave them a good clean and service) so can you dismantle a Campag 9sp shifter, and replace the indexer with the 10sp part, converting it to 10sp? I know you can buy all the replacement shifter bits without too much of an issue....

So then we have at least 2 for the sub 2:45......

+100 to curah - I had exactly the same, and was told by various people I needed injections, operations, no running, no cycling etc, etc Went on for almost a year of Physio, Acupuncture, posture correction, sciatic stretching, flossing sitting on a ball, blah blah blah - at which point I had lost most of the sensation on the outside of my calf and foot. Eventually found a really good biokinetikist who helped me with a 6 week run of pure core exercises and proper stretching. By the third week I knew we had pinpointed the problem, and by week 6 I had zero pain, a core and hip flexor muscles I didnt think existed and my time over a 10km run had reduced by 4mins.....

I normally ride with the BestMed guys, but in this race I will be riding in Ocean basket colours - Blue and White on a White Giant TCR. (and Zipps if the wind isn't howling!)

Then I'm very keen - All my training results to date are giving me an indication of around an 18% seeding. With a winning time of 2:11 (I reckon pretty do-able) we need a seeding of 16% to ride a sub 2:40 - to be honest, it sounds hectic, but if you work together it's not out of the question....One needs to get to the R511 off-ramp in around 2hrs, and have some legs for a good bunch from then sub 2:45 is a very real possibility... 94.7 2012 02:11:00 02:36:00 0:25:00 16.0256%

I'm in E - a bit disappointed because my times for my last 6 94.7's were all comfortable sub 3 - best being a 2:36 on the "old" route. But this year I took off riding road and concentrated on MTB and duathlon, and I didn't ride last year so I suppose I shouldn't complain. I have been doing some serious training for the last 10 weeks though, and I'm looking at a finishing seeding index of about 17% (I reckon given ideal conditions, the winning time will be around 2:11), which equates to a time of around 2:45-ish. So, if there are any hubbers in E who want to "hook-it" and ride around the 2:45 mark, maybe we need to get a bunch together?

My fiance did the 40km (she was doing the BSG on Sunday), and reckons she saw a bunch of green number riders on the return leg of the 40km route - so there were definitely some people who cut their 90km ride short.....

http://www.silverbacklab.com/2011_website_SILVERBACK/scalera_pro_13.htm Looks like Silverback is also coming to the party. Looks like a very smart bike too.....

Check my last post - that's the one I used.... straight off Google about 10yrs ago!

STANDARD INDOOR TRAINING PROGRAMS Note the following programs are structured to improve certain fitness components. Indoor training is sometimes boring, thus I recommend that one combines different programs for the week of training i.e. alternate a different program every day. This may not be ideal in terms of phasing ones training but does definitely maintain a good level of fitness. A typical indoor training program would look as follows; MON; Prog. 1, TUES; Prog. 2, WEDS; Prog. 5, THURS; Prog. 4, FRI rest, SAT outdoors for 2-3 hours, SUN outdoors for 2-3 hours PROGRAM 1 AIM: WEIGHT LOSS AND MAINTENANCE OF FITNESS The program is boring, as weight loss requires steady riding speed for extended periods · Warm up for 10 minutes · 20 min @ 70 % max heart rate (220-age)=max…relax · 20 min @ 75 % mhr …relax · 20 min @ 80 % mhr…relax · Cool off for 10 min PROGRAM 2 AIM: STRENGTH BUILD-UP AND TO IMPROVE HILLS This program demands a concentration and an intensive effort for shorter periods of time. More muscle building than aerobic state riding. · Warm up for 10 min · Big gear i.e. 53x14 on gradient 3% for 30 sec, max muscular effort at low cadence, relax spin small gear to recover for 5 min · Repeat the above interval as many times as possible 6-10 times and increase the gear and gradient to 5%. (Cateye indoor trainer · Cool off for 10 min. IMPORTANT: Take first interval easy to prevent injury to cold muscles and tendons PROGRAM 3 AIM: SHARPENING UP FOR RACES/LACTATE TOLERANCE To be done at max once per week (only for the fit) · Warm up 10 min · 1min @ 90% heart rate, recovery to just 75 % of max heart rate then repeat again, repeat 6 times, painful and eina! · Ride @ 85 % of mhr for 20 min · Cool of for 10 min PROGRAM 4 AIM: TO IMPROVE LEG SPEED · Warm up for 10 min · Ride @ 75 % of mhr @ cadence of 100-110 for 10 min · Repeat 3 times, small gears high cadence · Do 10x150m max sprints with recovery in-between · Cool of for 10 min PROGRAM 5 AIM: TO RAISE AEROBIC FITNESS (threshold training) · Warm up for 10 min · 3x15min @ 80-85% of max heart with recovery in between these intervals, use all gears when riding · Cool off for 10 min ·

I used to have an old Okapi knife which I bought from the corner cafe! Think it's still in my drawer somewhere!

I was lucky enough to get hold of 2 CS1000 Cateye trainers which I reconditioned. I now have both of them setup in a training room. I do all of my week sets on the trainer, which last between 60mins (hi intensity power workouts) and 1:40 (Fitness building) - I have done a 75km 2-hr session as my record. Yes, it's boring, your ass gets numb, you sweat (so you need two towels covering your bars and top-tube), and you go through back tyres. But, I rode a 2:35 94.7 a few years back, on one 3hr road ride on the weekend, and 5 indoor sets on the trainer Monday to Friday. If you don't have time, and you are serious about getting good results, you can't go wrong with indoor..... I have the indoor program I followed that year if anyone is interested....

Well that's great news! Here's to 2013....

Also had a surprisingly enjoyable ride. It wasn't the safest, but I know the roads well and knew where the potential danger points were so I was lucky. I was also spat out the back of VB after about 3 seconds, so in the end, it was a 90km TT which also made it a lot safer for me. I'll also echo what was mentioned a few posts back - a bit more pre-warning in the media about possible road closure and congestion (the Race was advertised on Jacaranda, so surely a bit more could have been said reminding about the possible delays?) and some signage(like 94.7 does) would have gone a long way to reducing the stress levels - I managed to contact our Minister about the race, and he sent out SMS's on Saturday asking everyone to leave for church 30 mins earlier - so our congregation was fine = no angry church go-ers!!! The best part for me was the support up Rigel - it wasn't quite Suikerbossie, but I'm sure if the race grows, it will be a great vantage point! Finally - a few people were directed incorrectly at the corner of Hans Strijdom and the R50 Delmas - I knew the route, so I ignored the Marshals and turned right towards Rigel - but here's the thing - it's the riders responsibility to know the route, but if the marshal tells you otherwise, what do you do? Any comments?

Here's the thing though - Sometimes it pays a Manufacturer (in this case Magura) to make a goodwill call. We used to do it many times at Yamaha, where we knew the customer was stretching the truth, but chose to offer assistance (50% discount on parts, etc, etc)anyway. We actually used to allocate a small part of our margin for goodwill calls. 45 replies to this topic, most discussing the negatives and shortcomings of the Magura fork, and even a few suggestions to change to Fox or Rockshox. For a brand trying to build in SA, the R2500 retail price of the repairs (most likely not more than 100 Euro cost price) would have been money well spent by Magura. Who here in this forum will now baulk at a new bike fitted with a Magura fork or brakes I wonder?

I've entered - it's also just on my doorstep so I'm pretty excited - I train on most of those roads and it will be fun being able to cycle to a race for a change. Rigel is going to be a real bugger! A few points though - the website definitely didn't work on my PC. Here's the error it gave : "Forbidden. You don't have permission to access / on this server. Additionally, a 403 Forbidden error was encountered while trying to use an ErrorDocument to handle the request" Worked on my Fiance's PC though, and my Mobile too - odd. The iTicket site was also definitely more cumbersome to use than the usual on-line entry sites - not sure if that was just me though. Finally - no mention in the PTA news of the road closure, or road closure boards? - I hope that this doesn't cause chaos and then go the same way as the old Outsurance race in Pretoria - because we really need a big local event this side of the world!

I did the Macsteel Carnival road race a while back on my MTB just to get ride time for Sani. I started right at the back and had an absolute blast - and the best part was passing a bunch of the E-group guys up a hill on the LHS in the dirt ;-)

Thanks!

Can anyone confirm if this event is happening this year - cant find it anywhere!

I bought some killer bees a while back. They weren't that great grip wise, but have super low rolling resistance, and no punctures while I used them. I eventually put them on my training wheels and use them when I ride the mtb on the road - so far so good....

I've met Oscar a few times - we sponsored him the R6 and R1 when I used to be at Yamaha. Top guy, really humble. I had the chance to chat to him about the whole advantage/disadvantage thing - especially about the weight of the blades. Ironically, he actually ADDS weight to the blades to make them swing easier, and more importantly, he builds up lactic much quicker than an able bodied person, because he has less blood available in his body. Anyone who can do a 2:10 around Kyalami with no legs deserves to be at the Olympics!!!

Well - my Edge500 order turned into an Edge for me and a Forerunner 410 for my Fiance....

Have to rave about the service received from Matthew from www.easygis.co.za. Ordered some Garmin units from them - was constantly kept in the loop as to the progress of my order (there was a slight delay due to availability) - hell the guy even phoned me after hours to let me know how they were planning to sort out the issue. One of the bigger Garmin distributors is literally withing walking distance from where I work, so using EasyGIS was a bit of a risk, but absolutely no regrets whatsoever. Cherry on top was an email giving delivery time as 11am today - guess what, 10:30 the guy arrives with the parcel. Now where else in SA is this type of service the norm?