SyncSA

First time doing things race and will only be doing the 72km.... Not really familiar with the route or the roads out there, is this a "hilly" race? Any surprises? Cant seem to find a route profile for 2013 race. http://www.paarlrotary.co.za/Cycle_Race/2013%20fun%20ride.jpg I can recall the Voor-Paardeberg from the Engen: Wellington race last year. Is this correct?

Check out cadence cycling - they have a branch in Four ways. www.cadencecycling.co.za

Not sure about the IDT or spinning bike - but I would recommend you try Cadence Cycling in Four Ways!

Take your own deck chairs and pick a spot next to the route. The bicycling mag usually provides "spectator spots" in their pre-Argus mag. http://www.capeparadise.co.za/cape-argus-pick-n-pay-cycle-tour-2012 Edit - Link added

He is going for public sympathy and she is going for viewers ratings. Convenient. The way he has been doing things over the last couple of years, I dont think he will come clean 100%.

Thanks for that. Will look into going Keto.

Not really structuring them around training, but Thursday and Sunday's are generally harder training days for me. Thinking of doing the 30g carbs a day (Ketogenic right?) but struggled with it previously, will work my way down to those numbers. But the Paleo (120g carbs) also works. Would you recommend pure Whey mixed into a smoothy post training? or do you use a specific type.

Only carbs I get in will be veggies and fruit (minimal) and then every Wednesday and Saturday I might have Sweet potato but dont feel the need just to yet to increase the carb intake. Carb intake per day is about 100-120g.

+1 - type of protein? Brand? Was thinking 32GI protein as it has a 2:1 ratio, so less carbs. Feel that I need to take in Protein after training and struggling to eat protein after training.

Topwine and Jaco-fiets.. I am following Paleo (with a bit of dairy here and there) - do any of you guys use protein shakes? 32Gi maybe?

Reducing your starch intake will help reduce flab around the midrif.

Devastated! RIP Burry

Still on leave in Betties then, but you need to do another one....please E!

I have a CSA License and I dont belong to a club? But I don't ride league maybe that's why they allowed it.

Loads of hard cycling in the winter then.

Have you tried Macadamia or Almond butter? You can make your own as well. Divine! Especially with a banana

Which finance thingy are you referring to?

The website is http://russellnugent.com/ but is for an Optometrists. The token site is not working.

Regarding RussellNuget - Economeyes: Their Facebook/twitter links work. FB page seems to be active since October. Twitter account active for longer Shop exists at address If you purchase on their site, and proceed to check out you are directed to an HTTPS site. This is a legitimate company.

If you doing Paleo - peanut butter is not allowed as it is made from a legume. Get Macadamia or Almond butter. You can get it from Dischem....no sugar, just fat, good fat.

You can eat dark chocolate but only 70% up, recommended 85%. It helps with the craving, but dont buy a big slab. The little one's are fine and try and make one last for a week at least. Alternative is to make your own "bliss balls" - go here for some awesome Paleo recipes www.eatclean.co.za or www.nomnompaleo.com. Another recommendation is to get Macadamia or almond butter. A teaspooon of that also helps. Remember to get fat into your diet, good fats that is.

Im in!

There is a Murray Williams listed on Linkedin as a Chief Reporter. Limited connections though, so not something to go on. Hopefully he is just reporting on something else and is really one of the good guys.

Site will probably go offline for a few days until they can get new banking details and contact numbers

Did not try over the weekend, but ready to make another purchase.