[947 Ride Joburg]

15 hours ago, Frosty said:

I’m not an expert in this sweating and cramping matter, far from it, but I do understand the basic principles. You can easily work out how much you sweat per hour, without any fancy testing. However, the concentration of sodium in your sweat needs to be done with medical equipment.

For the test, weigh yourself before your ride (birthday suit weight). Weigh your bottles (empty and full). Take your closthes off after the ride and wipe any moisture off your skin, then weigh yourself again (birthday suit). Make a note of the amount of litres you consumed, and the duration of your ride.

Example (weights in Kg):
80.4(before) + 1.65 (2 full bottles) - 79.5 (after) - 0.15 (empty bottles) = 2.4kg or 2.4L / 3.5 hours (ride duration) = 0.68L/hour.

I’ll share a simple Excel file you can use to calculate your sweat rate. Mine is about 600ml/hour (outside), but double (indoors) on a hot day; probably because of the lack of adequate (evaporative) cooling.

You can test this a number of times to get an average sweat rate. Once you know that, you have a guideline, for what is required per hour.

If you know that your sweat concentration is, you will know which sodium replenishment rates are. Sweat concentrations can vary quite a lot, from 300mg to 1500mg.

I’ll share some links later/tomorrow relating to the physiology around blood volume, blood pressure, homeostasis, and other effects of sweat loss. I know enough to understand it, but not educate others.

Thanks Frosty, I will for sure go through the process of doing this.  Where can I go for the sweat testing nearby?

I was wondering last night, if the purpose of sweat is to cool us down via convection and evaporative heat transfer, why the hell are we (as humans) not sweat water only?  Why the NaCl also ...  as it is an important part of muscle function?

Probably impossible to get a good answer for this, was just wondering ....

[947 Ride Joburg]

13 minutes ago, Vetplant said:

Just pop a CrampEase every 30minutes, only thing that resolved my cramps on long hot rides like 947.

(I've done plenty of 21ks and one 32k, never get cramps while running)

I tried everything including Cramp Ease.  I popped 6 x 32Gi cramp assaults on 947 and still cramped, plus 32Gi Hydrate and Enduren in my bottles .... 🙈

I sweat a lot more than most and hence too much salt loss.  It seems as if I simply cant replace it fast enough, I looked like a salt factory after 947 (Road & MTB).

When I still ran, I used to take salt tabs, and I THINK that worked, maybe I must try that again:

https://clicks.co.za/saltabs_salt-tablets-30-tablets/p/54731?gad_source=1&gclid=EAIaIQobChMI2JjD39_XggMVt4BQBh0TnAMkEAQYASABEgI2dfD_BwE

[947 Ride Joburg]

4 minutes ago, Michael Dewing said:

I would also be interested to know the training differences between the two.. why do you say you are making mistakes with cycling training.?

I have a young German shepherd that I need to start running soon(otherwise I’m going to start loosing furniture) and would like to know if a 5/10km run every other day would benefit or negatively affect my cycling training..🤔

Mainly because with the running I could train and get to state where I could run a marathon (42.2) and even the odd ultra (up to 50km) without getting cramps.

With the cycling, almost every time I go over about 3 hours of riding, I'm almost guaranteed to cramp.

Running will benefit your general fitness and as a result cycling also but ultimately if you want to cycle better, you need to cycle.  I'm sure @Frosty can you much better advice though .... 😊.

[Rapidé Tigre Hardtail Frame]

3 minutes ago, Chadvdw67 said:

With that slack STA I wonder how it will climb 🤔

 

Should be quite a machine when pointed down the hill

Tech type climbing can be a bit challenging but normal pure climbing not a problem.

[Rapidé Tigre Hardtail Frame]

56 minutes ago, Chadvdw67 said:

Thanks, I am considering getting a hardtail, and my two options at the moment are a Slade or a Tigre, so very interested to see what you have to say.

My nice beautiful red Tigré is waiting just for you, say the word and shes yours .... 🤪😂

[947 Ride Joburg]

6 minutes ago, Frosty said:

As simple it sounds, it’s not that simple, but also not that complicated. 

If you willing can I call on you for some advice if/when needed?  I am very familiar to train for running marathons/ultras, but feels like I'm making a lot of mistakes with the cycling .... 🙈

[947 Ride Joburg]

12 minutes ago, Frosty said:

Lose the weight in winter, then maintain from there.
Don't train harder and longer at the same time/same day; keep it easier for longer, and only do the hard stuff when you feel recovered.

Thanks Gerald, thats very helpful solid advice.

[947 Ride Joburg]

Although I suffered still enjoyed the total experience.  There was one little annoyance though, some of the riders had there own music blasting from their bikes.

Some very nice, others terrible taste in music .... 🤪🙈.

[947 Ride Joburg]

55 minutes ago, Danger Dassie said:

We were at our usual spot near the top of Jan Smuts. In general people seemed better prepared and the biggest factor was the heat. Quite amazing to see the houding among many people who otherwise wouldn't get a second glance from most regular riders. 

Yup, the heat got to me good & proper.  I stood just beyond the finish line with full on cramps in both quads for it felt like eternity to me.

Weird thing is I took all the hydration precautions but it was still not enough .... 

Plan for next year:  Loose a lot of weight and train harder & longer.

Edit:  The heat also did a number on me the previous week at Steyn City ... 🙈

[Pretoria danger areas]

What make it more challenging to be able to react fast enough and to get to your pistol/revolver is the fact that we must conceal carry according to the law.

The only way I would consider riding with my pistol is, open carry with a holster on my chest.  That would be most comfortable while riding and give you the best chance to react fast enough, and even that is a big IF.

BUT that is not an option in SA.

[947 Ride Joburg]

4 minutes ago, The Ouzo said:

I'm going to be THAT guy.

 

If it was easy then everyone would do it. Whats next, shorten the comrades because not everyone can complete that distance ? Its "Jo'burgs toughest race", lets not dumb it down. 

If you want easy they have the short route that you can do.

Agree !  Yes its tough, but its meant to be like that.

If you want to do, train for it and you will get to the finish line.  If I can drag my fat 107kg ass over those hills, anyone can ... 🤪

[Steyn city trails]

Eish, R250 per group not a problem but pp is a bit rough 🙈.

It's been a while since we did it like that, last time we rode there, 2 weeks before 94.7 mtb, we had a contact via a contact to get in.

[947 Ride Joburg]

12 minutes ago, Dexter-morgan said:

One thing, I would like to add is loading the course onto my Garmin 540 head unit and then using climb pro - it is a game changer in my opinion, even my wife used the climb feature on the 530.

I have had it for a while but the first time I could actually use it properly.

How does it help?  Would be awesome if it can give my legs a power boost to get up the hills .... 🤪😂

[Steyn city trails]

There is a way, we did it a number of time already in the past.  You make a booking at the club house restaurant and they will let you in.  Only problem is, earliest to get in that way is 8:00.

[947 Ride Joburg]

26 minutes ago, Frosty said:

I stopped on Jan Smuts (after finishing my own ride and riding back along the route) and watched many people come passed in the 35 minutes I was there. While there were a large number of people going slowly, and felt it was hard work, they seemed to enjoy the encouragement from the small crowd in this area. These would have been open seeded riders in batches C - M, so possibly people that cycle often.

A couple grumpy people, including one that insisted we "move out of the way", but otherwise a large number of positivity despite the hard effort required up Jan Smuts.

I was one of those suffering up there.  Cramps forced me to walk 🙈, but we finished, 40min slower than last year, but still a finish .... 🥳

[947 Ride Joburg]

Anyone went for number collection today?  How busy is it, want to go in an hour or so?

[947 Ride Joburg]

I did 3:52 last year (my first road race ever) on my MTB.  If I can repeat that this year I would be happy, BUT, I was in better shape last year, so will take as it comes .... 😊

[947 Ride Joburg]

1 minute ago, Sandro said:

Personally I'd much rather not be riding down the M1 in a bunch at pace in a rainstorm if I have a choice...

I'm going to be on my MTB again, so no problem .... 😊

[947 Ride Joburg]

1 hour ago, The Ouzo said:

Rain prediction has moved on

 

To be honest I would prefer the rain to keep the temps down.

[Hardly Movingson saddle for your bike!]

I think the thing is in the wrong location .... 🙈🤪

[947 Ride Joburg]

35 minutes ago, The Ouzo said:

Oi. Getting worse. Pack your rain gear. 
 

I just hope its not as hot as for the 94.7 MTB race, It really got to me big time .... 🙈

[The Froome Dawg Thread]

12 minutes ago, Shebeen said:

You make an incredible point with that statement, please expand further on your argument. Are you saying Froome at 38 has still got it?

(Just quoting it before you delete it.)

 

Fact of the matter is 71 out of 176 riders is not to shabby at all compared to us mere mortals.  Sure its very far of his former glory, but if I could do 71st, I would have a smile on my face all day long .... 🤪.

[947 Ride Joburg]

I saw rumors that the finish spot at FNB Stadium might be different this year, can anyone confirm or deny this?

[Best places to service MTB suspension Gauteng]

Cogent, PUNT .... 😊

[Cape Town danger areas]

1 hour ago, DJR said:

I recently kakked out a truly idiotic driver in the street where work, just to see him pull in at the emergency ward of the hospital around the corner, dropping off what looked like a 9.5 month pregnant passenger ........ I felt like a bit of a **** for not looking and thinking before talking ....... since it seems to be Confession Friday

May that be a lesson to all of us not to hastily over react ☺️.  Get all the facts and then react 👍.