[Tried and tested ways to burn fat]

3 minutes ago, TheoG said:

Your formula is a bit out for me.  I'm 1.86m so according to that I should be between 86 and 96.  That's a bit heavy, my ideal weight is around 84 according to fat %.

Obviously age and your build plays a big part .Matt Beers and i am the same height ,but i weigh 20 kg more .He is super skinny .I weighed 84 kg when i was 16 years old and played lock at rugby .If i had to go down to 84 kg now i would be skin and bones .When i was super fit and had no stomach fat i weighed 96 kg ,and that is accurate when using this method 

[Sani2C vs Berg & Bush]

Ditto as above .Berg@Bush for me .I hate logistics .If it rains both are bad ,like my last B@B .Traveled to Winterton ,slept in a tent and rode back the next day 

[Tried and tested ways to burn fat]

10 minutes ago, TheoG said:

Agree, BMI is BS.  Rather go for a healthy fat %, somewhere in the middle of the range for normal people and closer to the lower end for the race snakes.

Edit:  Unfortunately Discovery and the like does use BMI for the "health assessments" ...  .

According to BMI i am just short of being obese. And i am not ,maybe 3kg overweight .An accurate way to get a good idea of your expected weight is to add 10 kg when male or subtract 10 kg when female of your height in cm .Example I am 194 cm so i should weigh between 94 and 104 kg depending on my built .If i was a female it is 84 to 94 kg ,again depending on your body shape .Big hands and wrists are at the heavier scale and so on .It is surprisingly accurate 

[Look Keo pedal failure]

And i thought Shimano SPD,s are the only pedals in the world 

[The Bike Steal Thing Is Really Getting Out Of Hand]

On 12/16/2021 at 8:42 AM, TheoG said:

I got insurance on my bike but sorry that doesn't cut it for me.  I put way to much effort, care and money into my bike just to replace it with another on insurance money.  I will rather do everything possible to prevent it from getting stolen in the first place.

If at all possible, the bike go inside my car and I will not leave it unattended at all.

I have a 20 year old car that i have kept going since i seriously Started cycling 10 years ago just because i can fit my XL bike inside .I only use a bikerack when i transport more than one bike .Whilst on a bike-rack a cable also  is threaded through the frame .My daughter used her commuter bike in Stellenbosch once and the
y stole the tube from the wheel In front of the faculty 

[Transbaviaans 2022]

14 hours ago, DKS said:

For those who have ridden, what was your drive train setup.

I am currently running 1x11 (10x46) Shimano SLX with a 34 oval on the front.

*looking for an excuse or a “valid” reason to upgrade to a 1 x 12 setup…..

 

Like this setup .Changed to 32 oval for ,That Race, 

[Sani2C tyre choice]

3 hours ago, Pieterlab1 said:

Maxxis Crossmark.

Did 5 Sani's with them, not one puncture.

Crossmark is a great tyre but to heavy and not enough grip as a front tyre imo

[Sani2C tyre choice]

2 hours ago, Martin PJ said:

If you ask ten people, you'll get ten opinions. I like Vittoria Barzo on front 2.35, Maxis crossmark 2 on the back. 

Yes you will ,but above combo is the best ,or put a maxxis ikon 2.35 at the back

[Munga 2021]

Never knew there was a specific name for neck failure in prolonged cycling .I most certainly had it in 2013 while riding the Joberg2C .Going down Umkomaas was really difficult on day eight .And yes!,you don,t have control over it .I looked forward to the climbs when i could just look straight ahead .I still finished but had numb hands and a floppy neck for weeks 

[Absa Cape Epic 2022]

2 hours ago, babse said:

That is some elevation on the prologue 

I also saw that !. Hard like ever .Stage one ,two and six will be brutal .I think six will be the hardest .Those vineyard climbs are smooth but very steep .More than 17000m  of climbing !!

[BMC Returns to Southern Africa]

Still Race my 2017 Team machine SLR02 .I have a set of racing zero carbon wheels  on and love the bike .It is responsive ,comfortable and fast 

[947 Ride Joburg]

58 minutes ago, MudLark said:

Was a great ride. Well organised. Except for the traffic entry from the north side 

Ditto !

[947 Ride Joburg]

14 minutes ago, gerrit_c said:

it seems there have been different interpretations on how to ride Kyalami ???? ????‍♂️

For me it was flat out .Loved the kayalami lap 

[Attakwas 2022]

3 hours ago, Jewbacca said:

Can I ask you guys, what is the actual appeal of the event?

(I've done a few, old longer route and newer rout - last one in 2016)

Looking back on it, I can honestly not figure out what the appeal is for the race. Other than 'long and adverse' and a suffer brag, the A to B format makes for unnecessary admin, the route is mostly district roads and jeep tracks and often sandy. 

I am genuinely interested to know as the more I have thought about it, the less and less appealing the event is for me. What keeps everyone going back? Or is it just the £hellofthesouth tag?

Because it is doable for most . It is the planning ,the training ,the preparation ,the anticipation and then the achievement of something you challenged yourself with and overcame . It is the addictive drug of self accomplishment that draws people back again and again .Same drug as the Absa Cape Epic or Magalies Monster ,Munga ext .To feel really alive in our mundane existence   

[Attakwas 2022]

3 hours ago, fanievb said:

be ready to SUFFER

I did my first one this year, thank goodness it was in August otherwise this dikgat would have died in those mountains.

It's pretty all the way up to 80km (Bonnyvale or something) then the "gentle rolling hills mountains start

Wear comfy shoes, you will be walking up some of those climbs they are steep, loose and technical.

 

Bonnydale farm !I ride that area over December and would love to do the event ,but the timing is just not good .An earlier date like the first week in the year will work soooo much better .I have spoken to dryland about it ,but their staff only return the second week in Jan , so i ride sections of the route during December 

[Rides Around George and Knysna on Gravel Bike]

Worthwhile visiting also for some incredible gravel roads are the ones inland from Hartenbos ,Klein and Grootbrak ,Ruitersbos,Bonnydale,Geelbeksvlei,Donalshoogte.Miles of super quite perfect gravel roads  

[Rides Around George and Knysna on Gravel Bike]

20 hours ago, jcza said:

Check the map and you will see there are a number of roads from N2 up to 7 passes from Wilderness all the way to Knysna. All climbing up to 7 passes but great fun coming down. Some tar and some dirt. I find it preferable to climb on dirt and descend on tar. For added fun find T-Shirt hill. Use route plannner on Strava. 

I rode T-shirt hill at 12 am on a very hot day in December .My bad ,did not know the area and just set off .Noticed something is up when the cars coming down encouraged me to stay on the bike and ride it .I turned left to Hoekwil back to wilderness .Great ride 

[Now I've seen it all-thug uses a GRINDER to steal a Trek in broad daylight]

Not really a new way to use a portable angle grinder hidden in a jacket .Standard practice in many places including Stellenbosch

[Expensive Bikes]

Hiring a ship has gone up 280 % according to a person in the industry .Container prices doubled at least .The list goes on .Try getting a shipping quote for less than the bike is worth !

[[Event] Tshwane Classic]

The race was long and hard .Only 9 riders under three hours .

[Lower back surgery and spinal fusion ???]

1 hour ago, johnson said:

Thanks for all the feedback. It is interesting to hear other peoples experiences and advice.

So this is my story.......

I Turned 40 this year. I Have been working in the motor engineering industry from age 16. I Have done a lot of stupid stuff over the years. I Have had a lot of injuries over the years. I Also had a couple of back injuries but recovered reasonable well from them. Lets put it this way, my mind still tells me I am 25 but my body disagrees. I Don't think I'm over weight but I do think losing 5 or 6 kg's would be a good thing.

Sometime in August I got up the Saturday morning and went for a 80-somthing km ride, got home and spent the rest of the day as usual. Got up the Sunday morning and went for a 50-somthing km ride, all good. My sister visited me to collect some pot plants I gave her. Three of them was too big for one person to handle but the two of us managed to load them onto a trailer with not too much effort. I Then had a couple of beers while watching Max win the F1 at Spa. Went to bed that night as usual with nothing wrong.

In the early hours of Monday morning I woke up with an un imaginable amount of pain. My lower back hurt like hell but it was nothing compared to the pain I had in my right hip and leg. Since then the pain in my lower back has improved a little. The pain in my hip and leg is getting worst by the day. I Don't know how to explain it but my hip and upper leg (above knee) has a lot of pain, but what is funny is that when I touch the area it feels numb. My knee, calf and foot has a tingling needles and pins feeling with much less pain.

I've seen my GP and he sent me for x rays. He told my that he is no expert in that field but from what he can see and from the radiologist report there is a problem at the L5-S1 level. He gave me a referral to a neurosurgeon where I have made an appointment and am waiting to see him.

I Have done some research and found a lot of info on my symptoms. The severe hip and leg pain seems to be a result of pinched or damaged nerves caused by spine injury that is affecting the sciatica nerve in the leg. I'm not a wannabe doctor but that is pretty spot on my symptoms. I'm using a scary amount of pain medication and hoping for a cancellation to see specialist earlier than my 8 December appointment.              

You have a herniated disc to be confirmed on MRI

[Lower back surgery and spinal fusion ???]

A bad lower back very much influenced my life since i was in grade ten ,forty years ago .I was in my early twenties .My lower back got so bad that i could not tie my shoe laces or pick up my daughters .It influenced my career positively .A few opinions later that ranged from when do we book for a fusion to stop running ,golf ,lifting heavy stuff and core strengthening .Like some of the comments above i can add much the same .KEEP YOUR WEIGHT DOWN !!! STOP RUNNING !!! STOP GOLF !!! CORE STRENGTH IS KEY !!! .Laziness and overweight is directly proportionate to your symptoms .Even three kg on a 100 kg body can make a big difference .Cycling is the best exercise by far ,but include some gym and core training always .Stay away from spinal surgery as long as you can .If you have neurological fallout surgery is indicated and then usually successful .Herniated disc is not always an indication for surgery.Treat conservatively first .Yoga is probably the best exercise ever for back issues     

  

[Absa Cape Epic 2021 thread]

2 minutes ago, DieselnDust said:

????

Or off the ark..

But spot on. I spend my 7-12hrs per week conducting specific drills to work on weakenesses. For a a rank beginner just riding and building base is the most important thing. With a solid base HIIT adds the trimmings needed to have fun at the Epic and not just survive. The way the Epic course is structured finishing on any kind of bike is a possibility....if you are a seasoned athlete.

 

Now here..."Where as someone could train to a strict program etc but still be a relative noob 4 years into their cycling journey.".. tFour years should be enough but I have a friend who has been riding for about 10years and still struggles to finish the Epic. The stars have to align for him to get there simply because he does not train smart despite having a coach on retainer. <basically he gives a guy some money every month>

 

 

Training smarter actually entails training harder for shorter duration. Its the peeps who train harder in large volumes that tend to go nowhere except to bed because they're so tired and often don't stick around longer than a few years before heading back to the golf course.

I offered my services to said pal a few years ago. He tried a 6 week block I worked out for him, saw the gains but didn't like the amount HIIT worked into the 7hrs per week in the plan. He prefers paying someone to tell when to ride Z1, Z2 or Z3 rides in the 7-9 hrs per week he has and expects to finish the Epic.

Your mental approach and commitment is by far the most important sacrifice to training you make. If you don't have 25hrs per week to ride around the Peninsula you better be prepared to work harder and smarter 

 

Some are just smarter at athletic stuff than others .Both my Epic partners had coaches ,bike-fit,s,nutritionist. For ten years i have done all my prep myself and of i had the time i would be my own mechanic too . I am a , if it ain,t broke ,don,t fix it person.Smarter training is more benefit from less effort .All the extra info from these extra people/services can certainly help ,but logic trumps all of it   

[Absa Cape Epic 2021 thread]

5 hours ago, Jewbacca said:

I reckon I could finish Epic on any bike without a single days 'training'... I ride bikes, I enjoy riding bikes. I've not 'trained' in years. 

Same with running. I could probably run a 100 miler trail run on any day without any hassle, haven't 'trained' a day in years.

Have I run? yes. Have I ridden. Also yes. Have I ever looked at data or followed a plan? Not in a decade. 

In my very humble opinion it also comes down to how long you have consistently been living a certain lifestyle. A small injection of focus and a specific training block will have a far greater impact on 'performance' for someone who has been consistently riding for 20 years, vs someone who has either just started or has ridden 'on and off'. 

So many factors then come into play. DaD has been riding since Noah fell off the Arc. So 10 to 12 hours a week is just topping up years and years and years of hard work and muscle memory.

Where as someone could train to a strict program etc but still be a relative noob 4 years into their cycling journey.

Leaving genetics out of it, I do believe this is very often overlooked

Riding dissimilar styles certainly has a knock on effect over eight days .In our case i had almost no control of our pace as i had to adapt to my partner,s .I tend to be a strong climber and ride bigger gears .Climbing with a high cadence and low gears has never suited me ,but being in the group we were and the amount of single track we rode i had to ride a style that i hate and then i use more effort than when i ride alone .Normally i am a good momentum rider ,using easy sections to gain momentum for the climbs or technical areas .I ride easy sections hard to make up time for  when the going gets challenging.This was not the case as we rode at a very set pace up as well as down .With regard to training ,the most gains i saw was when i pushed myself during spinning or IDT sessions to reach level 3 heart rate levels. Zwift had 16 IDT sessions that will get you through an Epic 

[Absa Cape Epic 2021 thread]

9 hours ago, DieselnDust said:

Spot on John,

For my last epic I maxed out at 12hrs per week with typical week training at around 10grs including gym work. Faired just fine, never struggled with the legs, Dropping BMI is also hugely underrated. There are people who still believe go in 5kg heavier even when they have 10kg spare....

One of them ordered pizza for recovery last night..????

 

All above is spot on .Smarter training and max 12 h a week quality training.Ride the equipment that never breaks on the saddle that never hurts with the shoes that you can walk in also