Maryks

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Hi Everyone!! Can anyone help me on info for bike transportation to the Argus? I am flying and need a lift for my bike from Potchefstroom. Thanks!! Maryke

Hi Mellow, Just want to make sure what your real name is?

bump Thanks for all the support, guys!

bump Have a look at www.alloutmtb.co.za!! It's a new south african mountain biking website. I've published a few articles there as well!

Internet was giving me problems! So sorry! But I'm back!

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Hi Garth, Glad I could help! And you can really call me any time of the day or night if you have questions. Enjoy the programme!!

Thanks for the honour of having me as part of the team! You guys are great! Visit www.teambishop.co.za to find out more about the team!

Thanx you guys!! Really appreciate it!

Thanx you guys!! Really appreciate it!

Hi, Sorry for only coming back to you now. Was on holiday for a bit! It's really not uncommon to ride at 90% of your max in a race. It means your body is well conditioned because it can function anaerobically (without oxygen) for a long time. My friends and I all ride a race at 85-94/5% of our MHR. But it is important that you condition your body correctly with the right amounts of low, medium and high intensity training in order for it to maintain such a high MHR without hurting your heart, lungs and muscles. If you always train at 70%, then it's not a good idea to push yourself to a 90% average on a race. Hope this makes sense! Contact me if you have any other questions! Maryke

Hi!! Did the Argus with my dad for the first time this year and it was awesome! It really is an honour to do something like that with your parents!! If you are looking for a correct, challenging and "lekker" training program that works, contact me at maryke.verster87@gmail.com [i am a sport scientist, just look under training programs for cyclists in the training and nutrition forum].

I've found a supplement that works 110%!! It is amino acids that teaches and helps your body to repair itself and use it's own fatty acids for energy. The product's name is Apex Supplements and it is designed by Prof. Du Toit Loots of the North West University in Potchefstroom. He is a biochemist and his wife is a dietician professor. The two products I use contains Acetyl-L-carnitine (helps with fatty acid metabolism) and L-Glutamine (helps with recobery). 30 minutes before every training session or race I drink half a teaspoon of the Acetyl-L-carnitine and a teaspoon of the L-glutamine. Never looked forward to training so much!!

Yes, I am rolling on a physio foam roller. And it really is sore as hell!! Thanks for the tip!

Hi Everyone! Looking for some advice on a sore ITB. I switched from a hardtail to a softtail about 2 months ago and after about a month on the softtail, I've been having pain in my ITB. Been to the chiropractor for the last 2 weeks. I have also been power plating it, rolling it and stretching. Can I keep on cycling at a low intensity or should I stop cycling completely for a few weeks?

Start carboloading during the 3 days before the race (8-10g carbohydrates per kg body weight per day). Eat a low GI meal 3-4 hours before the race with a bit of protein. 5 minutes before the race eat something like a chocolate muffin or a sandwich with peanut butter or marmite (marmite helps in preventing cramps). During the race 50-60g carbohydrates per hour like bananas, energy drink, muffin, sandwich with peanut butter, jelly babies, potatoes, etc. Directly after the race eat carbohydrates with a bit of protein to speed up recovery. Hope this helps!! [Maryke Verster: Sport Scientist]

Remember that carbs are basically in all foods except for meats. Yoghurt for example has a lot of carbs as well as milk (although they have more protein). Also all sugars are carbs for example fruit juice, sweetened yoghurt, chutney, etc. Carbs should be in every meal! It should make out about 2/3 of the kilojoules on your plate. 5 minutes before training you can consume a little high GI carbs as this will quickly be transformed into energy your body needs for activity. The hour after training is considered a "cheat hour". You can thus eat anything (just in moderation) and it will be transformed into glycogen that your body needs. However, to speed up recovery it is important to eat something that has a combination of carbs and protein (i.e. a smoothie). Hope this helps!! If you want more details about nutrition, you should contact a dietitian.

Here is the daily recommend intake for athletes training 1-2 hours a day: Carbohydrates: 5-7g/kg body weight Protein: 1-2.2g/kg body weight Fat: 1-1.5g/kg body weight. Use the minimum amount of each nutrient if you want to lose some weight and vice versa. Hope it helps! [Maryke Verster - Sport Scientist]

Hi all! Can anyone please give me advice on what saddle to bu for mountain biking? Can I use a men's saddle or is it best for a women to have a ladies specific saddle? Keep in mind that I want a light saddle as I want to take some weight off my bike. Thanks!!

Do quality work (sprints, explosive power, lactic acid buffering) on weekdays and do long slow basic and threshold endurance on weekends. If you want a personalized training program, contact me at maryke.verster87@gmail.com. I am a sport scientist.

Hi, I am a sport scientist and I believe in heart rate based training and I write all my programs for my clients accordingly. The benefits of heart rate training is that programs are individualized, the different energy systems in your body are stressed according to the type of interval you do, so it's possible to develop specific energy systems for specific tasks, you know when you are working hard or when you are lazy, you know when you need a rest, when you are bonking, when you are starting to get ill, etc. The benefits are endless!! If you are interested in heart rate training or have any other questions, contact me at maryke.verster87@gmail.com.

Racing is the best training you can do! So you can definitely continue doing fun rides leading up to the DC. If I write programs for clients, I always adapt the program according to the races he/she would want to do.

I am a sport scientist so I can help you with training programs. Just email me at maryke.verster87@gmail.com or phone me 079 730 3831.

Your muscles are probably aching due to lactic acid build up. Most people race at higher intensities than they train. As a result the muscles are not used to that much lactic acid building up and it cannot buffer it as it has not been trained to do so. That is why it is important to train at higher intensities (according to the types of intervals you are doing) when you train in order for your muscles to get used to being so overloaded with lactic acid that they can handle it and perform optimally through it. If you need any advice on training and programs, please contact me at maryke.verster87@gmail.com or 079 730 3831. I am a sport scientist, so I can help you any time!