ricochet_rabbit

Lets hope it's 7 and not 8 as the cut-off is 7 hrs...have a good run, the weather looks like it's going to play along.

if its raining consider a black bag to keep dry until the start. Take an old t-shirt or sweatshirt along, run the first few km with it on and then toss it when you're warm enough. some newspaper can be used to sit on at the start but make sure you throw it to the side otherwise you might end up tripping a fellow runner (same with a black bag).

too close to the big C for that...will hopefully just do enough to squeak in under 5hrs.

with 1300km in the legs this year I would like to hope so.

The problem with cycling it is not the clubs and club members that are running the events. Cycling events are hosted by individuals/companies who are only in it to make a profit, why else would they do it? Could anyone add to this list or put cost per/person down: Admin Costs (ROAG) Medical Timing Land Access (Usually Multiple Farmers) Sound Hire Marketing Costs Course Marking (Lime, paint etc) Course Clearing (Labour) Water Tables Medals / T-shirts OK, hopefully the sponsor will pay for the T-shirts and/or medals.

1) Don't get carried away at the beginning as the course to 28km (little chappies) is quite quick. 2) don't race down the back of chappies either as the climb to the top of the nek essentially starts as you leave hout bay. 3) ENJOY YOURSELF

Running the Ultra - B batch. I had better run quick as I'm on the 14h00 flight to Durban (Due to SAA not flying to CT, from Durban, anymore)

Heard last night from a physio that the latest thoughts on cramping are related to nerve ends and the nerve sheaths and that the muscles are possibly receiving incorrect/corrupted messages. There are thoughts that possibly high intensity interval training will help to reduce the tendency to cramp. I'm not sure if any of this scientific or purely theoretical at the moment.

mmmmm, racetec are timing two oceans for the first time this year. lets hope it's the batch starts that muddle things.

I think it's fairly normal but you might want to give yourself a day off somewhere as your're probably very susceptible to getting a cold.

Find someone who can do soda ash blasting. It does the trick and does not cause damage to the surface. It is often used for classic car restoration.

RIP.

Would it be fair to assume that there are more runners who could complete, at the drop of a hat, a 100km road ride or a 45km MTB than Roadies or MTB riders who could complete a 21km run ?

Check out this BBC link. http://news.bbc.co.uk/sport2/hi/other_sports/cycling/9404458.stm

at some running races we have also been given products that expired some 6-8 months prior to the event. Either they think we are stupid or their expiry dates don't mean jack.....probably the latter

except when you get to a race and find the parking lot has a height restriction or you plain forget about the bikes because the kids are fighting and you drive into the garage !

Just got my stuff back from Polar. Sent it on the monday, it was logged into their system on tuesday...then there was a 6 working day back log. Finally got it back on the monday, two weeks later. They said that Jan/Feb is their busiest time of year. You can always give them a call and ask where in the queue your watch is. In future, i would advise you sending it there yourself. A counter 2 counter back at the Post Office is R52.00 and it's overnight.

Yeah, they were sitting outside the finish of hill 2 hill last year nailing everyone as they left !

If you are worried abt having done your self damaged there is only one sensible thing to do....go and see a cardiologist before you even get near a bike again.

You need to do a decent HRmax Test. Please make sure you are medically fit before doing this. Find a suitable circuit where you can do intervals of 3-5 mins long. The recovery distance must be approx 50% of the interval distance. Do a 20 min warmup and then start your intervals. Please do these at perceived effort (don't look at your watch - just feel you are at about 60%) 2 x intervals @ 60% effort 2 x intervals @ 70% effort 2 x intervals @ 80% effort 2 x intervals @ 100% effort You should have put enough effort in so that you feel sick and really can't continue. If you can keep doing the intervals until you puke. If you analyse the results you should see what your HRmax is or very close to it. You should get a graph something like this.

It's not only your number plates. On some vehicles you might also be obscuring your tail & indicator lights which i believe is also illegal. You Gauteng boys are going to have to be careful. This whole SANRAL issue will have them keeping a close eye on number plates.

Check out this previous thread https://community.bikehub.co.za/topic/75887-import-duties-on-cycling-goods/ otherwise phone someone like SA Mercantile. They should be able to help you.

The act does not explicitly refer to new items so is there a lawyer on the hub who knows if it applies to used goods too which would have repercussions for the term "voetstoets".

Have you tried a Traumeel injection? It's a natural remedy and it works.

Folks, I was wondering what peoples preferred pre-race meals are? Personally I like boiled eggs on low GI bread.