Minion

Who is they? Most of the sport science sources I've read say that anything above 2g/kg body weight is unnecessary. Here's a pretty good write-up of protein in sports by the Australian Institute of Sport. Their recommendations range from 0.8-1g/kg for a sedentary person to 1.6g/kg for an elite endurance athlete and max out at 1.7g/kg for a resistance athlete. The claim few benefits from going above 2g/kg bodyweight. http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much This article from the US National Strength and Conditioning Association recommends 1.5-2g/kg of bodweight, with the upper level applying to elite strength athletes. http://www.nsca-lift.org/HotTopic/download/Protein%20Needs.pdf This roundtable discussion with three sports nutritionists gives some useful information about protein intake and the need for supplementation: http://www.gssiweb.com/Article_Detail.aspx?articleid=258

I recall reading that the recommended protein intake for an endurance athlete is around 1-1.5g/kg lean body weight.

Just remember to keep cash on hand. In my experience, the Post Office only takes COD for the duties - no credit cards or bank transfers. This can be a bit inconvenient when they show up unexpectedly at your front door wanting R1000+ in cash.

If you're not using your power meter to record your data while you're racing, you're missing out on some of its major analysis benefits. You don't need to look at the power readings while you're riding (some would say that doing so is even counter-productive), but having that data afterwards can be really useful.

As far as I know, it's only for crash replacements and it's only valid for locally purchased helmets within three years of the original purchase date. I did a crash replacement about 3 years ago. You take the old, broken helmet to a Bell dealer, along with proof of purchase. They give you a form to fill out where you give a description of the crash and they sell you a replacement helmet at 30% of the price of a new one. The old helmet then gets sent back to Bell.

As general rule, try to get bearings from the major manufacturers like FAG, NSK or SKF. Cheaper (usually Chinese-made) bearings die quickly.

He'll be fine. He's obviously immune to all the scaring a lifetime of language teachers have been trying to give him.

Anyone who lives in Joburg and listens to the radio will be familiar with "There's a truck broken down at the Van Buren Rd offramp of the N3 South, traffic is backing up to Gillooly's/Benoni/Witbank/the Moon."

Capitalisation too. The difference between helping your Uncle Jack off a horse and helping your uncle jack off a horse.

The Dogma is a fatty. The official weight it 950g, but that's for a naked frame with no fittings or paint. Actual frame weight is about 1210g plus 360g for the fork and 80g for the headset. http://www.competitivecyclist.com/za/CCY?SKU=60468&COLOR=Team+Sky+473&SIZE=56cm&PAGE=BUY_FRAME_ONLY&PRODUCT.ID=6394&COMPONENT_PACKAGE.ID=25&size_select=16603&color_select=60468&Submit2=Continue

Changing to fancy ceramic bearings on a Campag crank saves about 0.3W at 100rpm. http://www.schaeffler.com/remotemedien/media/_shared_media/library/downloads/ssd_15_en_en.pdf By extension, changing to similar ceramic bearings on a wheel will save about 0.9W at 40km/h (on a road bike).

What about these local guys: http://www.nbrza.co.za/

I have a couple of 1 litre bottles that I take with me on longer rides. Just make sure you've got sturdy bottle cages - I've read some reports of them breaking with the larger bottles.

You're allowed to bring in R5000 worth of stuff duty free in your luggage when flying in to SA (subject to certain conditions such as length of stay overseas, frequency of trips etc. Though, of course that wouldn't apply to a container full of stuff.

UK VAT is now at 20%. If you buy it in store and can show you're a visitor or are leaving the UK for longer than 12 months, you can claim back the VAT when you leave the UK. Edit: Here's the info http://www.evanscycles.com/help/vat-duty

Welcome to the world of weight weenyism. If you spend R1700, you can get Keo Blades that weigh 115g each and for R2500, you can get Blade Ti pedals that weigh 94g each.

I've got a 110mm 6° 3T Arx Team stem, looking to trade for a 100mm version.

I remember coming up to that right hand turn after the R59, thinking I wasn't feeling so great. Turned into the headwind and just hit the wall. I lost around 5-10min in that final 10km.

From the Trainingpeaks site: I don't think the micronutrients for Futurelife are right. Looks like they've entered absolute values instead of percentages. Pronutro is 100% correct. I've added a corrected Futurelife.

Sport Tracks says 700m elevation Mapmyride says 714m Here's the wind map from last year. Note the 30km/h headwind for the final 10km.

Just remember, like concrete, a bowl of Pronutro needs to be consumed before it sets. Pick n Pay website says a R68/1.5kg pack of Pronutro - about enough to build a small brick pedestal.

Have you ever seen From Dusk 'til Dawn?

I will move over out of pure survival instinct, but please allow me to dream of living in a sufficiently law-abiding society where I don't have to (and where the driver of said 18 wheeler is sufficiently educated in the rules of the road and safe driving practice that he realises I have as much right to be there as he does).

So long as they're all 11 speed, the Centaur and Chorus cassettes will work with Athena.

As he is legally allowed to do. I agree that as a considerate road user he should move over, when it is safe for him to do so, to allow cars to pass. He is, however, not obliged to do this.