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Paddaman

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Everything posted by Paddaman

  1. After one week you will start developing a deviant personality After two you will start trying to recruit new members to the cult After four weeks you will start losing your inhibitions and possibly your hearing (or ability to train without background music) After five weeks you will be classified as an aggressive extrovert (who leaves his ego at the door) After six you will become mysteriously injured. :whistling: :w00t: :w00t:
  2. My safe place has been exposed and violated. You b&&&&rds.
  3. http://www.rhodesrun.za.net/cache/images/stories/600-runprofile.jpeg
  4. I will lose count after the third lap. When double digits are reached, its the beer tent for me.....
  5. I have over the past years accumulated a number of numbers that help me set up a training programme. I would like some comment on this: 33km a week: Minimum km required to lose weight (Runners World May 2017) 50-55km a week: minimum km a week to prevent temporary heart weakness (THW) after a marathon (peak training for three weeks) 72km a week: no signs of THW after a marathon (peak training for three weeks) 85-90km a week: point of diminishing returns from training, and increased chance of over training and/or injury. Rule of thumb, for more than a marathon upwards you should peak (KM/week) at the distance you are planning to race For 32 to marathon peak (KM/week) at twice the distance or 21 and less, peak (KM/week) at three times the distance Recovery is a day per km raced. Taper is still not number crunched yet
  6. 2:12. Planned to run 2:30 so started slow, and did not mind the crowds at the start. However the first downhill past Speskop, ended the illusion and I settled into a good pace, which was only disrupted by the pace groups on the uphills. Finished very strong but core muscles were not happy with the length of the run. Union Building training runs have paid off.
  7. Some rule of thumbs (lore of numbers) One should train 6 days a week rest on one. For distances less than a marathon, covering about twice times the race distance per week, ie for a 21km you should do about 42km's a week. (For distances more than a marathon you should do between 50km to 85kms a week for your three peak weeks and rest between one to two weeks prior to the race. Anything less than 50km/week will cause temporary heart damage, and anything more than about 85 will be in the zone of "declining returns on training"and could cause injury or over training.) Build up to about 7km time trial distance before training for speed (Distance first, then speed). Only increase training by between 5 and 10% a week, and be willing to stagger the increases. Rather start low and short and build slowly, than over do your start effort or your increases. (take your expectation of a training program and half that) Hydrate Hydrate Hydrate
  8. Can we get a pre-warning of when it will be posted on the classifieds, as we should all be given a fair chance to bid for the frame.........
  9. Jackie Meckler 25km is the race on the books for this weekend.
  10. This ride (Not race) is good value for money. The experience starts as early as December, where the organiser and riders, host a number of "training rides" on the route, so that you can realise the sheer distances and altitudes that will be ridden. These rides cover the entire route in smaller segments. Also there is a training ride to the Val Festival. On these rides there is sweep vehicles and sponsors climb aboard with nutrition. So the "package" includes the race and between 2 and 4, 120km training rides. The training rides will allow you to see all the views that you will (if you ride fast) miss on race day. The good bag includes a Buff, shoulder bag and a (Soon to be delivered) T Shirt. There are four checkpoints, all fully catered. The finish is at the Highland festival, so there is entertainment and drink available. Okay so where are the cons? The first big CON is the format of the support. A team (Solo or group) includes a support vehicle, which must be at each check point. THERE IS ONLY ONE SUPPORTER per team. This format, although workable, provides the following risks/concerns. Firstly the support driver has to drive through the night which may become dangerous due to sleep deprivation. Secondly, this single feature increases the hidden cost of the race, as each team (solo included) requires a high clearance car to drive from Cullinan to Dullstroom. The possible solution to this is to adopt the container system of Trans Baviaans, and a sign in register for solo riders. The second Con is the start time for non racers. The start time is 4pm because they want to time the first finisher to arrive at the start of the festival, but every year the race snakes just go faster, doing the entire race in the dark ?! The funrider?!- ride for experience guy however takes almost twice the time to do the distance. This results in many slower riders missing the morning of the festival. The possible solution is to have category based starts so that slower or experience seekers riders can elect to start earlier, and thus arrive to the festival to be able to take part in the festivities. (Race numbers can be colour coded to indicate batch start times, and only "elite/premiere" riders race for prizes) Conclusion C2T is possibly the best value for money experience available on the calendar for gravel cyclists
  11. I find it almost impossible to sync hands with legs. My leg cadence is much higher than what I can do with poles. However, on up hills it does allow for some more power launches, and on the downhills a Pole has saved me from some face plants.
  12. I have waited almost 5 years to get an entry. Seen many of the photos. I am worried about foot health and temperatures below the knee. Socks and legging get wet in the snow and water crossings. So far I plan to have compression socks and sleeves for below the knee and have knee length running tights. (so that I can get dry at the top of Mavis Bank.) Are running poles worth the effort?
  13. Has anyone done the Rhodes Run? Please share advice regarding clothing,hydration and planning Thanks
  14. Another interesting point to consider, especially with MTB and not so much with road, is saddle setup and riding style. Tri athletes have been known to "push" bigger cranks in time trial position, which is well forward of the BB and often at lower cadence, so as to "save" the legs (hamstrings) for the run. In XC longer cranks theoretically could also be used as there is a lot of standing and changing of position, and the race is relatively short Longer marathons and ultra marathons, often on gravel, may require shorter cranks so as to "save" the knees, as the rider is seated in one position for longer periods of time (thus potential for overuse injuries). The same may hold true for road cycling. This is just a bit of musing, and may be totally incorrect.
  15. It seems that the over 40's are mostly old school 26" hardtail brigade. I suppose as you get younger you get softer, as Ertjes was apt to say just before he launched an attack "Is ons hier on fiets to ry, of koekies bak?" Is it really mtb riding when the bike does all the work? (A steel HT 26" works for me) It seems that now Mtb riding is almost as much fun as road cycling, similar size wheels, similar gearing and extra suspension to take the bumps out of the trail. Almost enough to ask "why did we leave the road in the first place?" So the happy medium is to get a cycle cross bike and stay on gravel roads.......
  16. On crank length, I am of the opinion that longer cranks give more leverage, at the cost of increased knee and hip loads. Knee problems often occur when great loads are placed on the knee when it is bent at over 90degrees. The femur length tends to influence just how much the knee lifts and thus knee angle. The general rule of thumb is that it is unwise to have cranks longer than half the length of your femur. (ie https://www.stevehoggbikefitting.com/bikefit/2011/06/crank-length-which-one/ point 2) So as shorter people have shorter femurs, they should consider shorter cranks. As humans have generally grown bigger over the last century it is plausible that popular crank lengths will increase from 170 to 175. (my bikes are 170mm except for my stock MTB which came with 175mm cranks on a small frame ??????)
  17. RIP Barry Aka Tumbleweed. We will miss you
  18. If you want a sport that can be sustained until old age or until your bank account implodes try this: http://www.finneuropeans.org/ec2008/finn_photo/2007/big/JRT2824.jpg Basic start up for a beater boat is about R8000. New boat is around R150 000. The average age (sailor) of the fleet in South Africa is around 45+, with boats been tweaked for some masters who are over 70 years old. Alternatively there are dolphins, sprogs, FD's, lasers, 505's 470's, Extra's, Fireballs, Sonnets. (and no chance of being hit by a car or held up at knife point)
  19. Sail a Finn rather https://www.youtube.com/watch?feature=player_detailpage&v=wZJJXbjtWVc
  20. What year?
  21. The world only needs one state to believe in military power, and then everyone has to have some form of military. When you have a number of major powers willing and able to deploy military forces as a "legitimate" means of diplomacy, then well all is lost. Keep in mind, civilians see war as chaotic and destructive, soldiers however see it as the well planned and limited application of force (firepower) to overwhelm an enemy. Politicians see it as the ultimate quick solution. I suppose in the case of firepower and explosives better to give than to receive.
  22. The real reason RSA has agreements with Cuba. I friend in need is a friend indeed. The only way Zuma can get the Cubans to accept South African money, is as part of elaborate exchange agreements. Cubans are too proud to accept bags of cash to say "Thanks for your help in the past" http://4.bp.blogspot.com/-yaA7ws7-SZ4/VCZHU4OliRI/AAAAAAAAGZg/7D_yJdwZZmQ/s1600/FidelMandela3.jpg
  23. http://3.bp.blogspot.com/-h_X8_043X3g/VEevhrQ4oFI/AAAAAAAAGb0/lgu4BKucoNs/s1600/Cuban%2BEngineering.jpg
  24. A lot of guys left the Navy to drive tugboats. The pay and perks were just so much better. It is actually a shame what we pay our armed forces, especially in the more technical parts like the Air Force, Navy, ICT and engineering.
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