Hammie

2h30 or thereabout....... www.cyclingnews.co.za has all the results

Try Dr Auers Base Powder before you ride. Zinc is great for recovery and helps to rebuild damaged tissue Take Calcium & Magnesium every day, especially when training at high intensity.

Mavic Cross Max XL

A little late, but thanks guys. Now as soon as the weather plays nice.......

Where in Northcliff?

Do you get 165mm cranks? I have short legs and ride with Campy 170mm. Someone told me I could possibly generate more power if they were slightly shorter?

Excellent, forgot about it completely! Its a nice 20min warm up along Hendrik Potgieter too.

Do any roadies know where I can find a ascend or climb that will take around 10-15min to complete in the northern suburbs? It can't be to steep like Hekpoort - I want to be able to stay around 85% to the top and do some interval training??

GROENKLOOF If you can do the technical climb without stopping/falling/putting a foot down - respect! If you can climb "Onion" hill (you will cry)- RESPECT!!!! I rode on Tuesday, did 2 laps in 01h55 and only managed to do the technical climb on lap 2. - I got about 5m up Onion Hill - My partner flew up B*stid Guy!

Cant wait!!!

Thanks everyone. From Wikipedia: Plyometrics is a type of exercise that uses explosive movements to develop muscular power, the ability to generate a large amount of force quickly. It may be used, for example, to improve the effectiveness of a boxer's punch, or to quicken the throwing ability of a baseball pitcher. Plyometric training acts on both the musculotendinous and neurological levels to increase an athlete's power output without necessarily increasing their maximum strength output.

I have to agree with the nasty plastic key ring...my man bought his home yesterday and thought "rip off" The question is: Do we bin it or does it go in the shoebox with the rest of the medals?

Makes sense. I was a runner and have found the transition to cycling easy. However, being a mere 48-50kg, I lack significant strength to: Attack on hills, sprint without embarrasing myself and to keep pushing big gears over long periods. I heard plyometrics can have better results than weights as it incorporates and engages fast twitch muscles etc....worth a try though...

Does anyone know if using leg specific plyometric exercises will increase strenth more than normal weight training? For those of you who don't know what I am talking about, its stuff like bounding, hopping,box jumps, tuck jumps hurdles etc. I really want to get stronger and sprint faster...