Ollie

Rode the Spruit for the first time on Saturday.

Magik Forest was closed this morning, messed around in the adjacent vineyard anyway. http://s8.postimg.org/4iqepp1yd/Image2c.jpg

Admittedly I don't know much about IR. Surely, all things being equal (i.e. have IR, take the medication, correct supplements, eat correct type of foods, burn 2500kcal), if one had to consume 2500kcal in one instance and 1500kcal on another, there would be an overall caloric imbalance in the latter instance?

Fasting isn't the answer, but it demonstrates the science. Caloric deficit equals weight-loss. If you're not losing weight, you are either eating too much (consuming too many calories) or not training enough or effectively (burning too few calories).

Are you suggesting that a three day fast will not promote weight loss?

It's because you're not creating a caloric deficit. In other words, taking into account what you are eating and how/how much you are training, you are either eating too much, or not training optimally. Edit: Grebel beat me to it.

81.5kg now, spinning, medium route MTB events.

Thanks all, keep 'em coming.

I'm planning on doing all the MTB events until the road season comes around, and will probably continue with it when the season ends. Winter MTB, Summer road, etc. My goal for the Argus is not just about time, but to be in that top group of riders that beats the sub-3 on a good day (top 1000, more or less).

I've done two MTB events thus far, the Malmesbury 35km (very hard) and Breede 32km (average). Next is the Tru-Cape on May 7: I should attempt the 50km then? This will probably be a major shock to my system, if the intensity is anything like Malmesbury.

For fitness I'm trying to get at least three spinning sessions per week, together with as many kms as possible on the MTB when I can. I'm doing all of the PPA MTB events now, although they're the medium-distance rides as I don't think I have the legs for > 40km off road yet. My plan is to try to do well enough in these events to get into a decent bunch for the Burger. I'm in Q now, so I have a long, tough road ahead of me.

With hindsight, what are the things you wish you had known right at the start of your endeavour into cycling? Tips/tricks you eventually discovered through experience, the advice of more advanced riders, or blind luck? Valuable nuggets that would have improved performance or overall enjoyment if only you had known? I did the Argus in 2008 (not particularly fast), went on a bit of a hiatus and now wish to do a sub-3 for 2012. With just over 1000km done from 2007 to now, I am effectively a novice -- so those like myself could benefit a great deal from a thread like this.

I bulked from 81kg to 94kg last year. November: 94kg Feb: 90kg (no training, just couldn't eat enough to maintain the weight) March: 85kg (got on the bike last week, also did the Malmesbury MTB on Sat)

1.78m, 87kg. Down from 94kg late last year, but up from 81kg in Jan 2010. Bulked up in the gym last year.

http://www.cartoday.com/cgi-bin/ultimatebb.cgi?ubb=get_topic;f=2;t=054557;p=1

Looking at getting a decent stationary bike for the wet weather days. Are there any particular models that one should look out for?

Based on this year's Argus performance + plenty off-season training, would a sub-3hr Argus time be a possibility? Or would 3h30 be the more realistic endeavour? This year: 4h36, of which 35min were off the bike sorting out two punctures. Mountain bike, cross-trainers. On/off training since October '07. Next year: Road bike, decent cycling shoes. Training from May/June '08 on iDT until weather improves.

I'm looking for some advice on strengthening my core. Anyone have suggestions or a program one might follow?

These two positions are only used when I don't have the benefit of a bunch or paceline to draft. In this case I return to the Relief position. So in essence, yes, I'll be TT'ing when these more aerodynamic positions come into play.

I've just been reseeded O, from Z. I'm chuffed. Anyone else starting in different groups from today?

Well, I'm working my way to 30km/h average in the events (started training late last year, probably S-seed on Wednesday), so I want to do what I can to utilise the small amount of power my legs are generating as efficiently as possible when above that speed. Azonic, I started in October last year. Around 1300km...

Windbreaker, I'd love to buy a road bike -- it just isn't in the budget and won't be for quite a while. The pics were taken by my girlfriend this afternoon in a secluded area, hours after the Medallion -- white line rule not really applicable....if the comment wasn't in jest, of course. Dick, strangely enough, the bar-ends were more comfortable today than I expected them to be. The levelling adjustment was made just last night as I glanced at the bike and theorised that there might be an aerodynamic benefit if they were horizontal as opposed to the normal angle. I must pay special attention to my core -- hopefully this will delay the onset of fatigue, especially with my back and triceps. Odion, I ride only on the road. Thus far, anyway.

I've been paying a lot of attention to my riding position recently, and I would like the opinion of the more qualified cyclists here. I have six positions that I alternate during the course of my ride. 1. Climbing standing 2. Climbing seated 3. Relief 4. Bar-end aero 5. Center aero 6. Downhill I've uploaded three pics, pertaining to positions 4 and 5. Bar-end aero. Pic taken off center shows elbow bend: http://img222.imageshack.us/img222/7952/pict0646bar0.jpg Center aero. http://img177.imageshack.us/img177/3619/pict0649bet0.jpg http://img89.imageshack.us/img89/7369/pict0617bsi2.jpg I am not able to sustain these positions due to fatigue (probably brought about by mountain bike geometry and possibly an ill-fitted mountain bike at that), which brings me back to the Relief position, which differs from Bar-end aero in that my back is less horizontal, and the hands slide to the beginning of the bar-ends, or grasp the handlebars. From the pics I can see that the right bar end need adjusting.