blackCat

In much bigger news, Oscar picked up a bruise in prison: http://www.bbc.co.uk/news/world-africa-42322406 "Pistorius, jailed for 13 years and five months, sustained a bruise, he added. No other serious injuries were reported, the spokesman said." Shame.

Strong swimmer? He always loses upwards of a minute in the swim - even before the shoulder injury. The dude can run though!

And HIV negative

Thanks guys, Spoke to the british embassy - looks like i can get a three year visa in a my current passport no problem. And then apply for a new passport and travel with both. A visa is still valid in an expired passport. But as soon as a apply for a new passport the old one gets canceled so I don't want to risk applying now and then having to wait too long for the new passport. Anyway, thanks for the input, much appreciated!

I've been offered a position to do a PhD in England beginning in June 2011 and running for 3 years and so I will need to get a study visa which is valid for 3 years. BUT, my passport expires in June 2012 (so 15 odd months time). Does anyone know if its possible to still get that (3 year) visa in a passport that will expire before the visa does? Or should I rather renew my passport here first before applying for a visa. My only concern with that is that applying for a new passport can take forever here and I don't want to end up in the situation where I cant make any plans (book flights, accommodation etc...) because I'm sitting around waiting for a new passport. Do any of the well traveled cyclists have some valuable advice for me? How long does a new passport generally take to get? Anyone with recent experience? Can I get a visa in a passport that expires before the visa does? Thanks peeps! Happy riding

http://road.cc/content/news/30985-breaking-rfec-set-clear-alberto-contador-doping-charges

Running gives you cardiovascular fitness that is very difficult to get on a bike, unless you regularly do interval training. I run in the mornings 25-35 min at 3min25 / km and cycle +- 50km in the evenings. Cant stand doing intervals on my bike so a 30 min run is much more bearable. I do this tuesday to friday then two long rides and no running on the weekend. I rely on races to maintain the intensity and speed on the bike. This approach keeps me fairly competitive on the bike.

There is seriously no need to do 15hrs a week, at least not for cape town league. I do max 10 hrs a week of which 2hrs is running and I ride elite, comfortably finishing top 20 every week.