Reden

Did a quick calculation on my protien intake. I'm roughly at 75% of what I should be getting daily. Thats at 79Kg but my target height is 71Kg. So a slight change would be sufficient.

With heavy riders the wheel choice might be limited. For the amount of weigth to be saved with wheels vs price it might be worth while to rather get a SRAM Force or a Microshift groupset. They are about the same price as decent wheel. Depends on where you buy though. Then look at water bottle cages. If you use the typical aluminium wire type, there's a possible saving of 100gr together with aluminium bolts. Other savings are with stem abd handle bar. On the pedal side there's no saving for heavy riders as most titanium pedals would have a 85Kg weight limit.

I am 176cm tall with shortish legs and ride a 52cm bike. Started off with a 56 size bike but when I got a smaller frame the difference was unblievable. On your hight and leg length rather get yourslef measured up and get a bike that fits your proportions but 52 size might just do it. 54 With short stem could also work. You do not state your age as this will also depict how long the frame should be. Older age (40's plus) might require a shorter reach if you were not riding a lot before that.

At least I've got a carbon aero fork, carbon seat post and carbon shoes(sole comming loose), carbon RC gliders and hey, I'm made of carbon(not fibre).

Bliksem dis duur!

Where can I get one? I freak about the way KCNC do things.

I do drench my dinner in chillie sauce. About twice a week I also eat a youghurt with breakfast. (Woolies Belgium) With carbs I meant nothing at dinner. Will do the tinned thing and see how my weight goes.

I started eating better. Weekday schedule. 1.5 to 2 wheetbix with 2% milk as breakfast. 9:30 to 10:00 AM a fruit. 11:00 fruit or big carrot. 12:30 a apple. 14:30 fruit. 16:00 training ride for about 60minutes. Recovery drink after ride. Will go to mornings in summer. 18:30 small dinner with some meat and steamed veggies. Very little carbs but generally nothing. No sugar during the day but do drink about 3 cup coffee. On weekend it's a bit les regulated but some beer is on the list too but busy reducing the to almost nothing. Currently loosing about 1Kg per week.

5 to 10 minute epoxy comes to mind. It's very strong and still a little bit flexible. 30 Minute epoxy becomes too hard and may crack due to the little bit of flex. Even stronger would be epoxy used in composites together with cotton flocks. The cotton flock are very fine and gives a strong joint. Very, very strong but rock hard and may crack.

The Carbon sole on my Exustar road shoe(left) are comming loose at the heel. Glued it properly with contact glue but still comming loose. What can I do? Any advice on another glue to be used. The shoes has been used for one season about three years ago and the original invioce is long gone so is the shop where I bought it from.

Get better wheels and tri bars for your road bike.

BBB does make one and some stems comes with a adaptor sleeve. IE BBB. I use a carbon aero fork with 1" steerer with adaptor sleeve.

If the deal is not finished and negotiations are still going, thats the way to do it. It gould go sour if a sponsor was named prematurely for then the sporson got exposure without paying e cent. Possibly there are talks to more than one possible sponsor and the best one will get the deal. This would pose legal implications if one sponsor knew about the other one. Typically like how tenders are done. Well done again to CSA.

Start in Durbs, go inland up to Underberg and Himeville then down the Wildcoast and finish in Capetown. As said, the Table mountain in background would be a nice finish.

Well done to them. Is the old style club racing making a comeback too? Typically like the old summer league and winter races held at Boschkop and Rooiwal.

Where and whom does this testing in PTA and JHB area? Tel numbers and E-mail addrsses will help a lot please.

This worked for me too. Up the other side of mine shaft as the cars race is shorter and steepr. Makes for some nice full effort intervals.

This works for me too. Going down a dirt road at 75Km/h and the bottle stayed put. Even very rought MTB'ing and the bottle held.

The tarred section already happened. It's only the first flat part about up to the hotel before that rough steep section starts.

Ride to Groenkloof, do one lap inside and back to RHK would give you close to 50Km. I live in RHK, Groenkloof and back is about 30Km's.

Psst! Kan ek jou 'n geheim vertel? In hoof letters skryf beteken jy skreeu vir almal. Gebruik eerder klein letters.

I remember one of the last few TOurs a rider came in dead last. The judgesgrabed him to test against doping and he tested positve for steroids. Never had such a good laugh.

That's a piece of art or sometimes crudly described as a hub.

Why is the rear wheel lased straight spokes next to the casette and the far side two cross? Most other wheels are laced crossed at the casette and straight far side.

Idea for a long route. Start in the Cape, past PE and East Londen up to Durbs. Then turn inland. This could be the start of the mountain stages up to JHB. I recon the main problem would be to get decent mountain stages. Long Tom pass, Robbers pass and thge likes comes to mind. Maybe include some parts of Lesotho. In at Fouriesburg up to Katse dam. One serious climb up and then down the other side. One could do it in reverse the next day or just after a rest day. In that area there's no circle route. Maybe lower down. Another route option. Start in JHB, enter Lesotho at Fouriesburg up to Katse dam, turn around and down & out at Maseru. Then do a bit of Free State, EC and finish in the Cape somewhere. Could also include George if done from the Cape. This would then include the pass going inland to Oudthoorn. Some decent flat stages, undulating ones and nice mountains with good scenery all round. Could well match the TDF or at least better the Tour Down Under.