rattlesnake

sheesh, eager beavers!

Make that 60...... We're out sadly. Achilles tendonitis And was feeling so strong, so sad to miss this one and the MTB race:(

https://www.bikehub.co.za/index.php?app=hubmarket&do=view_item&item_id=29239 Race entries and accommodation available, see link

I bought a rapide frame from them (kiwi). they are 100% ligit and helpful. Just pm him

I ride 1.5 rear and 1.3 front. I do weigh 62kgs tho

Me too, it has worked wonders for me in terms of stability and using the correct power lines on the bike. Very happy indeed.

I agree with what you are saying i.t.o core training. I do quite extensive core work 3-4x per week based on the lyno method (lynosport.co.za). I thought that you were referring to weight training only. I.e. training minor leg muscles using movements such as leg extension is not very beneficial to the pedal stroke. If you have a look at a chart which breaks down the pedal stroke into its key components and main muscles involved, it makes sense to train the muscles that are responsible for 80% of the pedal stroke more as opposed to focusing on the 20% more. Just my 2c

Try and do some one legged stuff. Lunges are very good, as they recruit the glut's which play a very large role in the pedal stroke. I also do step ups on one leg at a time (i.e. foot on bench and step up 15-20x), using a bench about 40cm high with dumbells in each hand. This is similar to 1 o clock to almost 6 o clock on pedal stroke. I also do cable kickbacks on the cable machines with a strap around the ankle, mimicking the 6 oclock to 12 o clock movement of the pedal stroke. Leg press, try one legged. Also try one legged squats on a bosu ball for ankle and knee stability. For explosive power I run up and down stairs using kettle bells. Oh and leg extensions arent going to do much for you for your pedal stroke, they dont incorporate the muscle in the same way as you would on the bike, so wouldnt be functional. Also these have been known to lead to knee problems in many people.

this is interesting, traditional sports science would have one working primary muscles first using compound movements which has the benefit of strengthening the (smaller) stabiliser muscles? Whats your rationale behind this?

I do some solid power / endurance weight training during winter and it definitely helps me in the climbing dept. Try and break down the pedal stroke into its key components and exercise the muscles responsible for the movement. Your movements and exercises should mimmick your pedal stroke as much as possible.

I love my new 29er HT. Rode it at Sani2c and was well pleased with it. That being said I migrated from a 26 inch HT.

ROFL, seriously, ROFL!!!!! I guess I better not order any steaks then...... or use any energy drinks..... U have me worried now.... are there bunkers in Louis Trichaardt?..... Does it strike you as the kind of place that a terrorist might hang out... :eek:

I liked the intervention.... hate getting off my bike and walking through rivers..... but thats just me. I didnt have to uncleat once in the 3 days of racing and loved it. Was fast and flowing at all times, I wish all races could be this much fun!

Ok, entered the 175km mixed tandem category and 50km mtb race on the sunday! Hopefully I can win some prize money again to pay for the entry

I'm sure this has been discussed before on the hub. And so has the fact that Sani2c doesnt start at the Sani Pass..... Dude, get a dog or something....

like i said, stoopid thread... oh yes and... I

I think give them some more time to upload pics. they took quite long to upload last year. Remember there were 4500 odd riders through the course over the 3 events. 2 pics each of each day = 27,000 photos for them to identify....

stoopid thread....

That's awful news. I can't imagine how their wive's and family must feel right now, especially knowing how much I wanted to get back to my wife & home on Saturday. So sad. I hope that their families find comfort in this terrible time.

deleted- contacted SS Sport Timing

I would be chuffed with that too!

9.3kgs!!!! is outrageous for a 29er, lol. Still has to be pedalled though.

Thats a great avg speed on an mtb, especially if you doing it alone.

Good to know! Maybe i'll try some road races. Think it might take a while to get an A seeding though. How long did it take you?

True, stop / start does slow one down, and costs extra energy to get going again.