Simon Kolin

You what?

10 THINGS YOU SHOULD KNOW ABOUT LACTIC ACID: OLD MYTHS AND NEW REALITIES, by Thomas Fahey, Ed.D., Professor of Exercise Physiology, California State University at Chico Lactic acid has a bad reputation. Many people blame it for fatigue, sore muscles, and cramps. They think of it as a waste product that should be avoided at all cost. Guess what? Scientists have discovered that lactic acid plays a critical role in generating energy during exercise. Far from being the bad boy of metabolism, lactic acid provides fuels for many tissues, helps use dietary carbohydrates, and serves as fuel for liver production of glucose and glycogen. In fact, lactic acid is nature's way of helping you survive stressful situations. Lactic acid has a dark side. When your body makes lactic acid, it splits into lactate ion (lactate) and hydrogen ion. Hydrogen ion is the acid in lactic acid. It interferes with electrical signals in your muscles and nerves, slows energy reactions, and impairs muscle contractions. The burn you feel in intense exercise is caused by hydrogen ion buildup. So, when you fatigue, don't blame it on lactic acid. Rather, place the blame where it belongs- on hydrogen ion. Lactate has been made guilty by association. Far from being a metabolic pariah, the body loves lactate. It is an extremely fast fuel that's preferred by the heart and muscles during exercise. Lactate is vital for ensuring that your body gets a steady supply of carbohydrates, even during exercise that lasts for many hours. Lactate is so valuable, that taking it as part of a fluid replacement drink before, during, or after exercise improves performance and speeds recovery. Lactate is a friend to triathletes, distance runners, swimmers, and cyclists. When you learn the facts about lactic acid, you will think of it in a whole new light. Harness the power of lactic acid and you will increase your energy level and stave off fatigue. Here are ten things you should know about lactic acid: 
1. Lactic acid is formed from the breakdown of glucose.
During this process the cells make ATP (adenosine triphosphate), which provides energy for most of the chemical reactions in the body. Lactic acid formation doesn't use oxygen, so the process is often called anaerobic metabolism. Lactate-related ATP production is small but very fast. This makes it ideal for satisfying energy needs anytime exercise intensity exceeds 50% of maximum capacity. 2. Lactic acid doesn't cause muscle soreness and cramps.
Delayed onset muscle soreness, the achy sensation in your muscles the day after a tough workout, is caused by muscle damage and post-exercise tissue inflammation. Most muscle cramps are caused by muscle nervous receptors that become overexcitable with muscle fatigue. Many athletes use massage, hot baths, and relaxation techniques to help them rid their muscles of lactic acid and thus relieve muscle soreness and cramping. While these techniques probably have other benefits, getting rid of lactic acid isn't one of them. Lactate is used rapidly for fuel during exercise and recovery and doesn't remain in the muscles like motor oil. 3. The body produces lactic acid whenever it breaks down carbohydrates for energy.
The faster you break down glucose and glycogen the greater the formation of lactic acid. At rest and submaximal exercise, the body relies mainly on fats for fuel. However, when you reach 50% of maximum capacity, the threshold intensity for most recreational exercise programs, the body "crosses over" and used increasingly more carbohydrates to fuel exercise. The more you use carbohydrates as fuel, the more lactic acid you produce. 4. Lactic acid can be formed in muscles that are receiving enough oxygen.
As you increase the intensity of exercise, you rely more and more on fast-twitch muscle fibers. These fibers use mainly carbohydrates to fuel their contractions. As discussed, whenever you break down carbohydrates for energy, your muscles produce lactic acid. The faster you go, the more fast-twitch muscles you use. Consequently, you use more carbohydrates as fuel and produce more lactic acid. Increased blood lactic acid means only that the rate of entry of lactic acid into the blood exceeds the removal rate. Oxygen has little to do with it. 5. Many tissues, particularly skeletal muscles, continuously produce and use lactic acid.
Blood levels of lactic acid reflect the balance between lactic acid production and use. An increase in lactic acid concentration does not necessarily mean that the lactic acid production rate was increased. Lactic acid may increase because of a decreased rate of removal from blood or tissues. Lactic acid production is proportional to the amount of carbohydrates broken down for energy in the tissues. Whenever you use carbohydrates, a significant portion is converted to lactate. This lactate is then used in the same tissues as fuel, or it is transported to other tissues via the blood stream and used for energy. Rapid use of carbohydrate for fuel, such as during intense exercise, accelerates lactic acid produciton. Temporarily, lactic acid builds up in your muscles and blood because it can't be used as fuel fast enough. However, if you slow down the pace of exercise or stop exercising, the rate of lactate used for energy soon catches up with the rate of lactate production. Dr. George Brooks, a Professor from the Department of Integrative Biology at University of California at Berkeley, described the dynamic production and use of lactic acid in metabolism in his "Lactate Shuttle Theory." This theory describes the central role of lactic acid in carbohydrate metabolism and it's importance as a fuel for metabolism. 6. The body uses lactic acid as a biochemical "middleman" for metabolizing carbohydrates.
Carbohydrates in the diet are digested and enter the circulation form the intestines to the liver mainly in the form of glucose (blood sugar). However, instead of entering the liver as glucose and being converted directly to glycogen, most glucose from dietary carbohydrate bypasses the liver, enters the general circulation and reaches your muscles and converts into lactic acid. Lactic acid then goes back into the blood and travels back to the liver where it is used as building blocks for making liver glycogen. Your body produces much of its liver glycogen indirectly from lactic acid rather than directly from blood glucose. Scientists call the process of making liver glycogen from lactic acid the "Glucose Paradox". The theory was formulated by famous biochemist Dr. J.D. McGarry and his associates. It shows the importance of lactic acid in carbohydrate metabolism. 7. During endurance races, such as marathons and triathlons, blood lactic acid levels stabilize even though lactic acid production increases.
This occurs because your capacity to produce lactic acid is matched by your ability to use it as fuel. Early during a race, there is a tremendous increase in the rates that muscle uptake and use glucose and breakdown glycogen. The increased rate of carbohydrate metabolism steps up production of muscle lactic acid, which also causes an increase in blood lactic acid. As your body directs blood to your working muscles, you can shuttle the lactate to other tissues and use it as fuel. This reduces lactic acid levels in your muscles and blood, even though you continue to produce great quantities of lactic acid. However, you often feel better during the race or training. This relief is sometimes called "second wind". Scientists use radioactive tracers to follow the use pattern of fuels in your blood and muscles. Their studies show that during exercise, lactic acid production and removal continue at 300-500 percent of resting rates, even though oxygen consumption has stabilized at submaximal levels. 8. The heart, slow-twitch muscle fibers, and breathing muscles prefer lactate as a fuel during exercise.
In the heart, for example, the uptake of lactate increases many fold as the intensity of exercise increases while uptake of glucose remains unchanged. These tissues suck up lactate at a fast rate to satisfy their energy needs. 9. Lactic acid is a very fast fuel that can be used to athletes' advantage during exercise.
The concentration of both glucose and lactic acid rise in the blood after a carbohydrate-rich meal, but the blood lactic acid concentration does not rise much because it is removed so rapidly. The body converts glucose, a substance removed from the blood only sluggishly, to lactate, a substance removed and used rapidly. Using lactic acid as a carbohydrate "middleman" helps you get rid of carbohydrates from your diet, without increasing insulin or stimulating fat synthesis. During exercise, you won't want an increase in insulin because it decreases the availability of carbohydrates that are vital to high performance metabolism. Why is lactic acid so important in metabolic regulation? The exact answer is unknown, but there do appear to be several physiological reasons. Lactic acid- in contrast to glucose and other fuels- is smaller and better exchanged between tissues. It moves across cell membranes by a rapid process called facilitated transport. Other fuels need slower carrier systems such as insulin. Also, lactate is made rapidly in large quantities in muscle and released into general circulation. Muscle cells with large glycogen reserves cannot release significant amounts of this potential energy source as glucose because muscle lacks a key enzyme required to produce free glucose that can be released to the blood. Including lactate as part of a fluid replacement beverage provides a rapid fuel that can help provide energy during intense exercise. The rationale for including lactate in athletic drinks is simple- since the body breaks down so much of dietary carbohydrates to lactate anyway, why not start with lactate in the first place? Lactate in the drink can be used rapidly by most tissues in the body and serves as readily available building blocks for restoring liver glycogen during recovery. 10. Proper training programs can speed lactic acid removal from your muscles.
This can be achieved by combining high intensity, interval, and over-distance training. Athletes and coaches must learn to deal effectively with lactic acid. Fortunately, most training programs incorporate elements necessary to speed lactate removal. Training programs should build your capacity to remove lactic acid during competition. Lactic acid formation and removal rates increase as you run, bike or swim faster. To improve your capacity to use lactate as a fuel during exercise, you must increase the lactic acid load very high during training. Training with a lot of lactic acid in your system stimulates your body to produce enzymes that speed the use of lactic acid as a fuel. High intensity interval training will cause cardiovascular adaptations that increase oxygen delivery to your muscles and tissues. Consequently, you have less need to breakdown carbohydrate to lactic acid. Also, better circulation helps speed the transport of lactic acid to tissues that can remove it from the blood. Over distance training causes muscular adaptations that speed the rate of lactate removal. Over distance training in running, swimming, or cycling increases muscle blood supply and the mitochondrial capacity. Mitochondria are structures within the cells that process fuels, consume oxygen, and produce large amounts of ATP. A larger muscle mitochondrial capacity increases the use of fatty acids as fuel, which decreases lactate formation and speeds its removal. Nutrition is also important, strenuous training depletes glycogen reserves in the muscle and liver. A diet high in carbohydrates is essential for all endurance athletes. Carbohydrates supply an immediate source of glucose so the athlete has a feeling of well-being and a source of quick energy. Further, glucose is used to restore muscle glycogen from exercise. When the blood glucose and muscle glycogen reserves are renewed, glucose provides a source of lactate that helps replenish liver glycogen. Summary Lactic acid is an important fuel for the body during rest and exercise. It is used to synthesize liver glycogen and is one of our most important energy sources. Lactate is the preferred fuel source in highly oxidative tissues, such as heart muscle and slow-twitch skeletal muscle fibers. It is used rapidly by the body and is a valuable component in athletic fluid replacement beverages. Lactic acid also is a powerful organic acid, and its accumulation can cause distress and fatigue during exercise. Athletes need both high intensity and over-distance training to improve the capacity to use lactic acid as a fuel during exercise and recovery. High intensity training develops cardiovascular capacity that reduces lactic acid transport to tissues that can use it as fuels. Over distance training causes tissue enzymes adaptations that increase use of fatty acids for energy. This helps slow lactic acid production from carbohydrates and to enhance tissues ability to use lactic acid as fuel. References Ahlborg G., Felig P. Lactate and glucose exchange across the forearm, legs and splanchnic bed during and after prolonged leg exercise. J. Clin. Invest. 69: 45-54. 1982. Ahlborg G., Wahren J., Felig R. Splanchnic and peripheral glucose and lactate metabolism during and after prolonged arm exercise. J. Clin. Invest. 77: 690-699, 1986. Brooks G.A., Fahey T.D., White T. Exercise Physiology: Human Bioenergetics and Its Applications. Mt. View, CA: Mayfield Publishing Co., 1985. Brooks, G.A. Lactate production under fully aerobic conditions. The lactate shuttle during rest and exercise. Fed. Proc. 45: 2924-2929, 1986. Brooks, G.A. Mammalian fuel utilization during sustained exercise. Comp. Biochem. Physiol. 120: 89-107, 1998. Brooks, G.A., Mercier J. The balance of carbohydrate and lipid utilization during exercise: the crossover concept (brief review). J. Appl. Physiol. 80: 2253-2261, 1994. Brooks, G.A. and Trimmer J.K. Glucose kinetics during high-intensity exercise and the crossover concept. J. Appl. Physiol. 80: 1073-1074, 1996. Donovan C.M., Brooks G.A. Endurance training affects lactate clearance, not lactate production. Am. J. Physiol. 244: E83-E92, 1983. Hultman E.A. Fuel selection muscle fiber. Proc. Nutr. Soc. 54: 107-121, 1995. Zinker B.A., Wilson R.D., Wasserman D.H. Interaction of decreased arterial PO2 and exercise on carbohydrate metabolism in the dog. Am. J. Physiol. 269: E409-E417, 1995.

Why does lactic acid build up in muscles? And why does it cause soreness? Stephen M. Roth, a professor in the department of kinesiology at the University of Maryland, explains. As our bodies perform strenuous exercise, we begin to breathe faster as we attempt to shuttle more oxygen to our working muscles. The body prefers to generate most of its energy using aerobic methods, meaning with oxygen. Some circumstances, however, --such as evading the historical saber tooth tiger or lifting heavy weights--require energy production faster than our bodies can adequately deliver oxygen. In those cases, the working muscles generate energy anaerobically. This energy comes from glucose through a process called glycolysis, in which glucose is broken down or metabolized into a substance called pyruvate through a series of steps. When the body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be further broken down for more energy. But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown--and thus energy production--to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate can accumulate to high levels. A side effect of high lactate levels is an increase in the acidity of the muscle cells, along with disruptions of other metabolites. The same metabolic pathways that permit the breakdown of glucose to energy perform poorly in this acidic environment. On the surface, it seems counterproductive that a working muscle would produce something that would slow its capacity for more work. In reality, this is a natural defense mechanism for the body; it prevents permanent damage during extreme exertion by slowing the key systems needed to maintain muscle contraction. Once the body slows down, oxygen becomes available and lactate reverts back to pyruvate, allowing continued aerobic metabolism and energy for the body’s recovery from the strenuous event. Contrary to popular opinion, lactate or, as it is often called, lactic acid buildup is not responsible for the muscle soreness felt in the days following strenuous exercise. Rather, the production of lactate and other metabolites during extreme exertion results in the burning sensation often felt in active muscles, though which exact metabolites are involved remains unclear. This often painful sensation also gets us to stop overworking the body, thus forcing a recovery period in which the body clears the lactate and other metabolites. Researchers who have examined lactate levels right after exercise found little correlation with the level of muscle soreness felt a few days later. This delayed-onset muscle soreness, or DOMS as it is called by exercise physiologists, is characterized by sometimes severe muscle tenderness as well as loss of strength and range of motion, usually reaching a peak 24 to 72 hours after the extreme exercise event. Though the precise cause of DOMS is still unknown, most research points to actual muscle cell damage and an elevated release of various metabolites into the tissue surrounding the muscle cells. These responses to extreme exercise result in an inflammatory-repair response, leading to swelling and soreness that peaks a day or two after the event and resolves a few days later, depending on the severity of the damage. In fact, the type of muscle contraction appears to be a key factor in the development of DOMS. When a muscle lengthens against a load--imagine your flexed arms attempting to catch a thousand pound weight--the muscle contraction is said to be eccentric. In other words, the muscle is actively contracting, attempting to shorten its length, but it is failing. These eccentric contractions have been shown to result in more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load. Thus, exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS, even without any noticeable burning sensations in the muscles during the event. Given that delayed-onset muscle soreness in response to extreme exercise is so common, exercise physiologists are actively researching the potential role for anti-inflammatory drugs and other supplements in the prevention and treatment of such muscle soreness, but no conclusive recommendations are currently available. Although anti-inflammatory drugs do appear to reduce the muscle soreness--a good thing--they may slow the ability of the muscle to repair the damage, which may have negative consequences for muscle function in the weeks following the strenuous event.

Hahahaha! You're welcome. If you're a runner, you'll totally appreciate what I'm trying to say. It's not a comment or comparison about how runners are "better" that cyclists, nor is it about which discipline of cycling is better/friendlier. Some things just are what they are and our experience thereof makes us question why that may be. Glad to hear you're not put off. (Even by turd comments by Nishiki...obviously he's a C that rhymes with "bunt").

I have to agree with you Clint. Cyclist are horrifically “unfriendly and rude” and I have my ideas, as you elude to, about why this is… Cycling is an elitist sport and the social mores seem to be very dependent on the brand bicycle you ride, the clothes you wear, the route and distance you ride. Running is polar opposite in that way. Even if you have the best shoes and kit, they aren't that much more expensive that what “joe public” can afford. I find that runners don’t have the excuse, as cyclists do, to ignore you because you haven’t spent 25K on such-n-such bike and such-n-such helmet. In all the years I have been running, I have never experienced as I do when I ride, the raving and jabbering and drooling over shoes and kit, like cyclist do over their toys. At worst a runner will discuss a brand of HRM or the merits of minimalist shoes, but that’s about it. Runners can’t afford the snobbery, because it doesn’t exist. Cycling requires more concentration than running and I think most cyclist don’t even notice anything that isn’t also on 2 wheels or looks like a place for potential disaster. I’m in no way saying that runners don’t have their share of hazards to be aware of, however, the speed at which they navigate a trail/road is not as fleeting as when on a bike. I ran Delta Park/Emmarentia this morning with 2 friends. We plod along and talk so much *** and there is all the time in the world to give salaam/wag a finger/stop for a drink at a tap. I notice often that cyclist are either too busy talking in a group to notice anything else, or they are in tunnel vision about avoiding that tree root/hoping that dog doesn’t eat them. Bordering on sexist, but there were a few young girls that I greeted this morning that couldn’t give a flying **** about me or anyone else because of the riding effort, as they desperately held on to dad and elder brother’s wheel. Cyclist ride because it is a challenge, Runners run because they like to be adventurous fools. I ride because I want to clean that hill before I puke. I ride because I don’t know where that trail will take me. I ride because "downhill" is awesome!!! I ride though mud because packing in at 30km makes me feel like a kid. The truth is, most of the time I probably don’t notice or have the lungs to mutter a “hello” at anyone else I see. Don’t get me wrong; I find running infinitely harder. I feel like a lumbering idiot whenever I run, but my style of running means I run slow, I run far (sometimes) and I stop often and talk to people. I run because it hurts like a mother f*****. I run because I can have beer and talk **** along the way. Maybe it’s an excuse. Maybe it’s an unconscious reinforcement about something. Running satisfies a different need. Whatever it is, running is just more social. That’s my experience anyway. Cyclists are not pack animals. It seems a contradiction as most cyclists ride in a pack/bunch, but what I mean is, most cyclists don’t belong to any club or feel a “belonging”. If you look at average cyclists, they are out on a route that they do every so often because that’s all they know and that’s all they care to know about it. They do it because their mates or their family will do it. They don’t belong to a club and they don’t plan the next 3 months worth of races in advance. Runners, I find on average, all belong to a club, and they have (at very least) races until end of February memorised and entered. Running is so accessible that it lends itself to a feeling of community and sociability. It lends itself to the sit and chat about anything along the way. It means that you can, as a given, be out running today and know that most other runners will be training for Dischem or Jonson Crane. So you smile and wave and chat to any of them. That feeling of community then means that runners can salaam/greet anyone else exercising that they meet (other runners, cyclists, that girl with the horse, the old couple with the dogs). I don’t think cyclists get that that at all, so they don’t make the effort. Or more accurately, they don’t know how. Cyclist are confusing. A runner out at 6am on any given day is probably training for some or other road race/event in the next month. Cyclists, well, who the heck knows. Just because you’re arse deep in mud along the Spruit on a Sunday, doesn’t tell me that you’re actually more of a roadie and your next big race is such-n-such on 16th Feb. How the hell should I know? There is less of a connection and bravery in asking or making eye contact amongst cyclist because of this (total assumption on my part). Cyclist are invisible. Go to any shopping centre or whatever and you’ll see a runner a mile away. Even the most unassuming runner. They will be wearing the electric banana “Run Jozi” shirt or some with the blue Comrades shirt from last year. It’s so easy to just say in passing as you wait in PnP to that person “how’s the training going?”…..and off the conversation goes. I’m guessing that unless that same person was wearing clipless shoes or a helmet, you would have no idea or want to ask anyone about their cycling training. Runners talk. Cyclists don’t. In reality, I think the trick is not to care. It doesn’t really matter if people salaam/greet back. I don’t think that the majority of people out there deliberately ignore you/other cyclists. I think, as ridiculous as it will sound. Most people are just trying to survive our roads and trails. Take a mental high 5 from everyone you pass and life will be AWESOMER!!!

My, Mountain Goat-Whiskeytown Racer. Born,1995. Pure Tange Prestige/XTR retro goodness.

Park Too Help to dial it in properly http://www.parktool.com/blog/repair-help/front-derailleur-adjustments

I've always used the Hammer Perpetuem. http://www.hammernutrition.com/products/perpetuem.pp.html It's also Kosher/Halal if that matters to you?

I did indeed and I'm very happy that she's gone to a new home. Ha-ha! I'm sure you're girlfriend will adore you even more now. :-)

No worries. I was going to build up the exact same frameset (in red), so I had to hunt around for a headset that would fit. It seems the 45/45 is a Campagnolo standard called "Hiddenset". Hope your GF enjoys the bike. I was very sad to have to let mine go.

Hello, I spoke to Chad Duffy at Intense about the headset requirements for this frameset and he says. Campagnolo compatible FSA: Orbit CE 1-1/8 45/45 ACB 45/45 is key here. 36/45 (as I think you're running) is too small. Westdene Cycles have a KCNC version that is compatible. I think I was R250. Cheers.

Urgh! Fat Jesus on a bike! My apologies to you GC for assuming that having to click on a link would be too much effort.

It truly is. Perhaps the purist's idea of a soft tail would be the one below? A variation of the Allsop Softride built by Gary Mathis of Fat City Cycles. The beauty of this frame is that it made of steel, there is no "shock unit" and I think (but could be wrong)....this is the only one ever to go under the Fat Chance lable. Oh, technically it's also a "rubber nose" suspension bike. (yes i just made that up), but it's a true example of a full rigid bike that is full suspension. Suspend the rider, not the bike!!! :-)

The Ibis BowTi is (IMHO) the most beautiful of these... http://www.ibiscycle...llano_part_iii/

From what I’ve gathered, it seems as though the SABTI accreditation (I have asked Sean to clarify so I stand to be corrected) works to standards set out by the Association of Cycle Traders in the UK. http://www.theact.org.uk Cytech appears to be the agreed skills framework that these ACT members are trained and measured by. http://cytech.uk.com SABTI is accredited (as per his website) by a UK company called Velotech Cycling Limited. http://www.sabti.co.za/#!home/mainPage BUT!!! It doesn’t appear (unless I’ve missed it) that Velotech Cycling Limited is an ACT member. Still, SABTI seems to be the only training provider (so far) that is working towards some skills development framework. It will be interesting to note if any local retailers recognise that framework and if taking a SABTI course will be advantageous in that regard.

Any time you give up on logic and put your faith in someone, you end up with a belief that a higher post count is a superior source of information than evidence...

Hi Chowder, With respect, but your post that Johan has no financial motivation for his advertorial, because his courses are “oversubscribed” is obviously a rough and optimistic guess, based on shallow familiarity (thread count). It has no merit. More importantly, you call Johan’s courses “Unrecognised and Uncertified”. In that spirit I ask, why then would anyone want to pay for his tuition or believe that any employer would refund that fee? Finally, I reject your “fact” that we should take the advertorial on face value because you regard Johan as an “arrogant/opinionated perfectionist”. Cheap Shot? Think, Sure Shot…

Hi XTCman, If I can make this suggestion, why don’t you contact with the following 2 gentlemen and discuss with them directly. Matthew Sowter – South African who has been working at Enigma Bikes (www.enigmabikes.com) in the UK and taught/mentored by master frame builder Mark Riley. Victor Momsen – South African who fabricates Momsen Bikes (www.momsenbikes.com). He is in KZN. PM me for their email addresses. Cheers, Simon

Oy Vey, With respect Johan, a public posting by yourself does by its nature allow anyone to enquire about the particulars therein, myself included. As such I have asked politely for you to clarify various points. My “beef”, since you rhetorically asked (yes I recognise the irony), is this. I have issue in the way you have (IMHO) misled and thinly disguised your attempt to procure income for yourself under the guise of “Apprenticeship”. Now before I am accused of slander, trolling or being a saboteur of skills development, let me explain. It seems highly irregular that you as a person offering training courses in bicycle mechanics is acting as recruitment agent for “a commissioning bike shop in Johannesburg”. Surely if you are not offering the apprenticeship, this advertorial should have been placed by the employer? How you are involved at all is irrelevant, unless the employer felt the need to qualify that the course you offer is of a recognised standard that would be attractive. Perhaps an example would help. “Hi all Hubbers, My name is Blah and I own Blah Bicycle Shop in Johannesburg. We have been in operation since Blah and have a proud history of service excellence, competitive pricing and unmatched technical bicycle knowledge. This year we were nominated by Blah Magazine as South Africa’s No1 bicycle retailer. I would like to take this opportunity to invite all aspiring bicycle mechanics to apply for the 2 apprenticeship positions we have created in our business. This apprenticeship will run for 6 months, commencing on January 1st 2013 in Johannesburg and the ideal candidates should meet the following; 1. Have a Grade 12 with English as a first language. A diploma from a Technical College is also acceptable. 2. Have a passion for bicycle maintenance and repair. 3. Understand that qualification for apprenticeship is subject to an initial 2 month training period held by Johan Borman at Yellow Saddle Cycles. This training is world class and is Blah category 5 accredited. We are proud to be associated with Johan who has a 100% pass rate. 4. Understand that the above-mentioned training is subject to a fee of Rxxxx which will be paid by yourself. Should you pass the course, we will fully refund you this fee on acceptance of your apprenticeship position. 5. Understand that as apprentice you will work Monday through Friday (9-4) and every alternate Saturday. 6. Understand that as apprentice you will be working for a minimum wage of Rxxx for the 6-month period. 7. Blah, blah, blah…. If you feel that you meet these requirements and would blah, blah, blah, please send a copy of your CV and motivational letter to me at blah@blah.co.za I look forward to hearing from you, soon. Sincerely, Blah.” You see Johan, with the example above there has been no confusion created about the invitation and expectations by the employer. Candidate selection has been assigned to the appropriate person. Your involvement has been put in a positive light. Please understand that I applaud and champion any skills development or transfer of knowledge within the local bicycle industry. I believe that all bicycle retailers could befit from higher skilled client service. Empowered and skilled staff are critical, however I respectfully reject your sentiments that you are somehow doing the local industry a huge favour by metering out arbitrary criteria and vague hope of employment to the work seeking public (and their parents) to join your “apprenticeship”.

Hi John, Thank-you for your reply, however, I am still somewhat confused as to the workings of your advertised "apprenticeship". If you would be so kind... 1. Who has asked you to identify talented mechanics and train them? What is your motivation? 2. What company? Assuming, as per your original posting, these applicants are English speaking individuals fresh out of High School, to which "company" would they be recipients of such training/sponsorship? We are assuming they are unemployed, yes? 3. This seems to be in direct contradiction of your point 1. 4. Forgive my ignorance, but if they (as you put it) are paying for the training, how can you in any reasonable way call it an "apprenticeship"? 5. You are then employing your own students? 6. What work contract? Have you secured placement with prospective employers for those who complete your "apprenticeship"? My apologies if these questions appear to be intentionally derisive, but I fail to see how paying to work for stipend with you would guarantee any future employ for these "chancres, drifters, uncertain, bored...." with yet as to be names companies (as per point 1).

Hi John, Please will you clarify as per your point below. "4) Be prepared to work for a stipend during their apprenticeship and, pay for their own training courses. Once qualified and passed with merit, they can claim their direct training fee back from the employer." As I understand from your advertorial, you are inviting people, meeting arbitrarily derived criteria, to pay you for a course which you offer. If these students then pass your offered course "with merit", they can then expect to be refunded this course fee by a future employer. Do I understand correctly? My question now is, surely an employee cannot make claim in that regard? An employer may claim against money spent on training through their Skills Development Levy....but how is it possible for an "apprentice" to do so? Are you acting as employer?

Hi, Have a look at these links. They may answer your question. http://news.harvard.edu/gazette/story/2010/10/fuel-efficiency-for-marathoners/ http://endurancecalculator.com http://www.fas.harvard.edu/home/content/mathematical-model-helps-marathoners-pace-themselves-strong-finish

20 Years ago this month Bicycle Guide magazine did a review of the Allsop Softride MTB. It was a unique bicycle then and still is. The idea was to "suspend the rider and not the bike" and Allsop did that perfectly. If you're going to build this up as a retro bike, you have a serious gem here, so don't skimp on original parts from that era. Get the Suntour Groupset. Get the Frankenstem. Please don't put on some lame carbon fork with disc mounts. Do this build right and do it proud.

You do realise that you have road wheels and fork on a Mountain Bike? Yes, Canti bosses on the rear... I'll post a pic later of what you should be aiming for with that build :-)