Eldron

You need the California version!!!

Will do and thanks!

Thing is that entering the J2C makes it really easy for me to arrange 🙂 If I'm going to the trouble of putting a tour together it will be in the Cape where the wine is (and Garden Route Trail Park!!!).

Noooooo! I've been amping the J2C as a cheaper, better, more enjoyable, nicer trails, cooler people event (compared to the Epic) to the locals here in Copenhagen. I have around 15 guys wanting me to put a trip together. Hopefully Wappo comes up with something awesome. Thumbs crossed!

Double lapping SBR is a rite of passage all cyclists should do at least once 🙂 If you're in Jhb and plan on riding the Epic then double lapping SBR is some of the best prep you can do.

Indeed! My other favourite "it's pretty obvious but nobody does it" is bedding in pads. A few minutes of bedding in when you change rotor or pad makes for a better overall braking experience.

I seem to remember it being below 20% a few years ago so it bodes well for the future!

I had never even thought of that - thank you! No threat of that in Denmark though - resin pads last about 20 minutes here.

Resin is better for modulation and keeping noise low. Shorter life though. The combination of fine sand and wet destroys resin pads super quick (ask some Epic riders!). Metal is better for life but worse for modulation and makes a bit of noise (especially when wet). Check your rotors though - some are resin only (it is etched on the outside face of the rotor). Manufacturers are guilty of speccing cheaper rotors to save costs so check your rotors before adding metal pads.

This is an important point. Kilograms is a convenient way to measure weight loss initially but as you get thinner and fitter then how you look and performance are better indicators. Nicely done!

Everybody is lucky and lean...when they do 10 hours a week of cardio and watch their diet. On a sillier note - I love how people can walk around calling us thin/lean/skinny but if we reverse the conversation it's fat shaming....

How long it took you to put on is irrelevant - a safe weight loss rate is 500g-1,000g per week. That's what you should be aiming for. https://www.cdc.gov/healthyweight/losing_weight/index.html

Glucose is a carbohydrate.

Thanks for the info and Bring it! I'm off to SA soon and SBR is definitely on my to do list. Man I love that place.

This is Christian - a proper nutter customer of mine. Did the Rapha 500 in a day on his gravel bike. In Copenhagen. In winter. This is him at the local Rapha store the day after his effort...going for a group ride 🙂 Side note - I ordered a 3T for myself based on the quality and finish of his Exploro. Absolutely amazing bikes! The manufacturing process was covered on GCN a while ago. Proper cutting edge stuff. To say I'm a fanboy is an understatement!

Is anyone else doing the WTRL League? Season 2 starts tomorrow....

The Mayo clinic is one of my favourite (and trusted) sources of medical info. Here is their take on a few fad diets: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/the-truth-behind-the-most-popular-diet-trends-of-the-moment/art-20390062

Ding ding - we have a winner! The one thing that all diets (whether healthy or not) have in common is a focus on what you're eating. Almost any focus will produce results. A balanced, varied diet with the correct proportions of fat, proteins and carbs will provide you with the correct nutrition and healthiest outcome. Diets that exclude food groups will not provide you with the wide variety of nutrition your body requires to function optimally.

Well that is a pretty *** Christmas present! Best of luck finding a team and hopefully the exposure has put you on the radar of some teams you're keen to be on.

I really enjoyed that! Thank you for giving us expatters some gees/pride 🙂 Did the Academy lead to anything else? Did your participation open any other doors for you going into 2022?

A customer just ordered one of these from me using the My sixty4 colour customizer. I like it a lot!!! The colours are from his corporate pantone set. Can't wait to see if i the flesh..... in 6 month's time!

Not USUALLY - ALWAYS. There is a medically accepted chart for fat/carb ratio. Here it is. Again. 1g of fat has 9 calories - 1g/min is 540 calories per hour. That is barely a Zone 1/2 effort (I use 1,000 calories an hour in low Zone 2). You'll need double or triple that for harder rides. Waaaaaay more than that when you're chasing lightweights up hills for 10-15 minute hard efforts. The rest of the energy comes from carbs because they are pretty simple and breakdown really fast. Fat is a great energy source for recovery/LSD rides. If you want to do more than break a sweat then it's carbs carbs carbs.

Drives me nuts. People bang on about how they're in full ketosis braaaah like it's the holy grail. Fun fact - it's an undesirable medical condition that starts with mental fatigue, nausea and headaches then ends with joint swelling and kidney stones...

That isn't how the body works. You can only use fat as an energy source at low intensity - as you raise the intensity the body uses more and more carbs. You can shift the carb curve a little to the right but the overall shape of the graph stays the same.

Amateurs! I've seen a Danish cyclist take off his jacket whilst on the phone (bluetooth speakers), smoking a cigarette and carrying a leather attache case. In other fun news - it's a R2,000 fine here if you jump a red light or don't have working lights front and back on your bike!