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...

Check out the action at www.pixonsite.co.za What a pity the race was held on such a busy weekend! The turnout was poor but at least we all had fun,fun,fun! PS: Spot the winna-wena!!!

What will happen to women's cycling in SA now?...She has been an awesome role model for so many of us

ho ho ho, its off to find a team sponsor the grannies go!

I agree with you, women in their 30's are physically stronger. The mental capacity to fight to win seems a distant memory!

Can someone explain why there is a general lack of interest for this racing category. Its no wonder the quality of ladies racing in this category is so poor. Maybe its because our efforts are measured against the Elites and we are always in the same start group? I know of at least 3 really talented and strong ladies who race and who could kick most elite-butt if they were given the platform to showcase and fine tune their riding skills! Anyone think that there is a sponsor willing to help start a ladies vets racing team out there? And lastly, a word to the race orgainisers and sponsors- keep your R200 prize money, we dont need it.