Swim.Bike.Run

Ja - I entered the Buffelspoort Ultra Tri @ R600. And you do not get a swim cap, nor bottles of water on the cycle leg. It's unfortunately starting to get an African feel to it. You pay crazy money and don't really get much. That's why I do not race much.

Coffee after breakfast about 1l purified water optional rooibos at teatime Coffee after lunch 500ml - 1l purified water Coffee after dinner Maybe a "late" rooibos or green tea Weekends Red or White wine with suppers - occasional fruit juice Training : Apple Juice / 32GI / Vita-thion - and water

Ja - I didn't warm up - so that might have been part of the problem.

Thanks guys, I'll check out the cramp block products you mentioned and hopefully it doesn't happen again. Enjoy the weekend!

That is the weirdest part - I'm using the Total Immersion style of swimming - where you basically kick only once for every arm stroke. And I wasn't pushing, since it was my 1st open water swim - so it could not have been from exertion. And for the next guy who is going to ask "Have you trained for this distance?" - Yes I used the same technique I used in training and yes I have done many 1.5 ks in the pool!

Thanks Falco, I hear you on the training and I am training 5-6 days a week. My nutrition is good and I take supplements. I have NEVER gotten cramps so it never crossed my mind. The weird thing is that I picked up the cramp in my calf during the swim. I was stressing about the swim a bit as it was my 1st open water swim. I thus think it might have been "stress" induced rather than a lack of training or inadequate nutrition. As it was so early in the race - it could not have been dehydration. So maybe the cramp blocker will be for the head - as the body should be fine

Hi All, What tabs, powders etc are you using to block cramps? I got a bit of cramp on the xterra and I am looking to do an ultra tri, so any advice on brands would be useful, thanks! I want stuff I can use before-hand and during the race - I'm focussed more on prevention than cure. Re, Barend.

with Dura-Ace wheels nogal!

@Sharkie; Which roads? I used to roadbike - also in that area, but if there are skelms around - surely the road in that area could also be under attack?

@BigGuy: I live in Centurion. Where the hell is it safe to ride?

It was BRUTAL! I underestimated how the tough the MTB and run leg would be. No wonder they call you a warrior when you finish.

US vs UK spelling. Although SA has "Queen's English" at school, of late it seems US spelling has taken over (in business).

Always a pleasure Xander. Yes, start of with the basics and build from there. Getting coaching on the swim stroke is a good idea - if you start off with incorrect technique you might drill bad habits in. And swimming is all technique - you're also going to spend a lot on bike and running bling so spending some money to sort your swim is worth it. As the guys suggested go to Running Inn or another shop that can do a gait analysis and set you up with the right shoes. You can do a lot of laps in the pool and around the block while you shop for the correct bike. You don't have to have everything to start. You can start running today if you have the right shoes and swimming only requires a cap and goggles.

Hi Xander, Looks like you're all in About the wetsuit, if you are gonna do the short stuff first you dont need a wetsuit. Mostly only a must for sea swimming. And I don't know what your weight looks like, but if you're only starting now and going to start training heavily you will most probably loose a couple of kilograms. Now wetsuit fitting is very technical (and they are quite pricey). So do a couple of short tri's, get in shape, check what the guys are using and buy the suit when it's required. Also (I might be speaking out of my turn) I want to caution you against the gear bug. Start off easy, get decent running shoes and a proper fitting bike. Train and train and train and get the bling as you go along. (HRM's and other gear is cool but not "must have" - getting into the pool and onto to the road is)

If you completed 2 sprints easily and you are well prepared you'll be fine! Don't hammer the bike and if you're feeling good when you start the run - HOLD BACK

Hi Xander, I'd suggest if you are a rookie, go 2nd hand 1st. A new bike can set you back quite a bit. You're also going to make all your rookie mistakes on your 1st bike - so better to have something you're not too sorry for. When you start training and you build up knowledge about groupsets and saddles and such you will eventually know exactly what you want in a bike and then when you spend a lot of cash you get exactly what you are looking for. Go out and have fun!

Way to go hub crew. Love the new look and feel of the hub!

My 1st as well. Doing the full. Can't wait.

My wife will say I'm a bit of a pain in the ass, but this is a sure fire way to keep clothes from smelling: Get your kit in the washer when you get off the bike. Sweat has bacteria and when it dries it stinks. So before it starts drying get it in the machine and then normal OMO does a perfect job. It's not always easy to do, but it keeps smelling neutral for years. (The inlaws also got used to me walking around in a towel after my Sat morning rides )

Well it's a Canadian bike so French pedals should work fine Thanks for all the tips.

The pedals are rolling well and there is no play on them. So what is the rule of thumb for replacing pedals? When do you know it's time for new ones? (and yes Capricorn - bling is a factor )

Hi All, I'm a bit of a newby, so all replies will be appreciated. I purchased a 2nd hand bike about a year back. It has ultegra components & pedals. Now the cleats needs replacing. The pedals itself are working fine (according to me) but they look a bit "used". I read that ultegra pedals should last very long (but I don't know how old they are). The question is should I replace the pedals or just the cleats? Thanks.

Picked up a kilo, but then again I lost 4 due to my recent operation. I'm looking to pick up another kilo. And luckily it's not fat I picked up, measured my body fat at 8% this morning. So just need to pick up the fitness and then I'm ready to go.

Ah - "A well defined question is already half answered" Now the question again is are you talking a R700 Game MTB and a R50k roadbike or a R50k MTB and a stuffed road bike.... So many variations, thus not easy to estimate. But you can look at roughly 15 - 25% improvement on your time (for a same 'price/level' of bike switch).

Your mate isn't peddling hard enough on his road bike. It's a bull***t comparison. Think about it, if you are peddling at 100% intensity for a period of time it really doesn't matter if you are on a road bike or MTB or what ever. The fact is your HR and intensity is at max. So it's not about the vehicle, but the engine...