ricochet_rabbit

have used it before to do Yasso 800's. set the incline to 1% (more realistic to outside environment - resistance etc) 20 min warm up 1 x 800m in 3:15 1 x 400m in 3:15 repeat x 10 adjust the time so that you can do all 10 repeats at that pace. Provided you do the longer runs this should equate to your potential marathon time. ie: 10 repeats at 3m15s equates to a potential 3H15m marathon.

I'm quite sure that the N2 is a freeway from Port Shepstone until Ricards Bay (+-300km worth.) Beyond these two towns the road goes more rural so its designation may change.

I understand your frustrations but at least you have events. In Durbs we have had the Amashova in Sept, the Engen in Nov and the next race within 100km of Durban will probably be the Tour of Durban in.....April.

I have an old bike for you, probably suitable for kids orphange. I'm in Durbs so not sure how to get it to you.

have yo considered a thule roof box for the additional luggage space ?

try the following to mix it up: mon am - cycle to work mon pm - cycle home tues am - cycle to work tues pm - run home wed am - run to work wed pm - cycle home thurs am - cycle to work thurs pm - run home fri am - run to work fri pm - cycle home If that doesn't cause weight loss then I'll be amazed.

send it with Time Freight, they have a COD facility.

is the a PW80 or similar frame that's been converted to a bicycle?

Cytomax...it also works out cheaper the the locally produced 32GI.

Apparently his "blood passport" raised some questions and he was then possibly targeted.

Nedbank, if possible pls make an example of DG & charge him with fraud. Maybe DG spending a couple years in prison will make people think twice about doping in the future.

I guess it has to be # 3. I doubt you will find a road straight & long enough or a wind consistent enough to do 10min of max riding nor will you probably find a road that will have a consistent 15% gradient (riding back down the hill in under a minute would be tough) but you will probably find a flat stretch. Does the 1 min rest infer active recovery or complete rest ?

sorry, just had to correct this. correct spelling is Feb-ru-ary

AT Giba in Durban, which is a MTB park, they allow runners but at all times runners give way to cyclists.

not fourways, but have been to one in Durban. Classes are good and specific to you...also you can't cheat as the numbers don't lie but you need to add a tempo session (40-60mis) where you ride at your upper "sweet spot" at least once a week to gain the endurance benefit. you can normally do these at any time as long as there is a bike available (ie: the class is not full).

Maybe you could use this incident to get the GA CEO into a car with you and take him to these hot spots. I probably wouldn't do it now, but after a few weeks when things go back to their "status quo" try to use it as a win -win scenario and make a press thing out of it (that they are actually trying to sort things out and both of you can put pressure on the council for additional bus stops. This way they are more likely to assist as they are not being hung out to dry...just a few thoughts

there is about 50km from the bottom of Alpe d' Huez until hey get there again so there is plenty of distance for them to do a decent loop.

There was also quite a big crash at the end. The blokes saw that XPS banner 1km from the finish and started to sprint, needless to say someone drifted or slipped and abt 8 guys went down quite hard.

Clay, where did you get dropped? The front of B caught up to the 2nd group in A and we rode the last 50k or so together.

started in A & rode 2:45. think the front of the group rode 2:39/40.

note to self....no point in racing to Durban...beer tent only opens at 10am.

Trek made a bike and they called it '69. Open to correction here but I think the UCI/CSA rules state that the front and rear wheels must be the same size. what impact would it have on the geometry and why would you want to ?

If you want them in Excel you can get them here. http://www.elitetiming.co.za/Results/2012Results/tabid/120/Default.aspx

only did the sprint & don't have a wetsuit....dam that water was cold! anyone know when the results will be available on-line?

If ordering a complete bicycle ask them to send the wheels a couple days later. Complete bikes attract duty where as parts do not.