PPWTF

The only sound advice is to follow the passage of open access publically available information to the door of Joe Friel et al, read and inwardly digest what is being passed on. Then, test and adjust - everyone responds differently. These are the pearls of wisdom which have made weekend rides in to age group winners and national champions into international riders of note. And yet, even they will tell you that: The first 'secret' is to have a formal training plan The second 'secret' is to understand that the plan is not set in stone - listen to your body and learn to better understand what it is telling you... far from easy when all you wanna do is train but all your body wants you to do is rest The third 'secret' is to rest more than you train..... recovery is the single most important phase of training, and has the single biggest impact upon your fitness levels The forth 'secret' is that there realy is no secret to training for improved performance, no magic bullet, just repetative, analytical almost obsesive focus on your training. Keep stoking your desire and putting in a focused effort day by day. Only thing you definitely must not do: follow the training plans of pro riders, the kind routinely published in international magazines. A sure fire way to injury and burnout if ever there was one..... Life is long, research changes our understanding of the human body on a monthly basis. If you wanna keep up, never stop learning and stay inquisitive. The internet now means that a new paper on exercise physiology is available to the public almost as soon as it is writen, much less published - On the Hub the originator and competition even debate the results before a peer review of the findings has taken place.... Knowledge at source if ever there was :-) In short, and if your finances can cover it, get a coach. We pay for the professional opinion of qualified people in every other walk of life, compare the abilities and past performance..... why not in sport / recreation? Alternatively read like crazy, evaluate all you've read from the reputable sources, and coach yourself. Think about it this way: If all it took to improve performance was to go to the gym 3 or 4 times a week, gyms the world over would be full of world and Olympic champions. But they're not. It requires more than simply putting in the time, doing the same workouts day in day out without engaging brain or thinking about the reasoning behind varying the workout. The more time you can dedicate to learning about how to get the best from your body, the better your body will respond. PPWTF2008-05-17 10:37:05

Back to the original subject of the electronic Dura Ace.... can't wait to see it enter the market place. We've seen belt drive and even shaft driven MTB, gearbox designs have been doing the rounds under cover for a while now, it's fair to say that the chain and rings day are very nearly done..... Very exciting times in cycling

Millar is a guy with a massive weight on his shoulders, but unlike a large % of the peleton its public information. If that makes him some kinda W**ker then it says a lot about the sport as a whole. I'm not saying I feel sorry for him, but he's far from the only one to have 'history' Name me a ride without a book of excusses and I'll show you a clean TdF winner.......... positive test or otherwise........

The price increase is effecting everyone, some brands for '08 models onward, some already in effect. The US dollar has had the obvious effect, as with increased material prices and a strengthening Taiwan dollar. Basically we're all screwed...... So if you can get a good deal on an '07 bike at a pre price rise rate you should be moving damn fast on itPPWTF2008-05-12 04:03:44

Value for money, including product support, you can't do better in SA than the Merida. If you're put off by the branding / image, just remember you are effectivley riding a Specialized - they come outta the same factory. Yes you get 'brain shock' on the Specialized but when you add up the price difference, and do a comparison ride, it's really hard to see where the extra several thousand goes. Great bikes, great back up, great price. try saying that about any other cycle manufacturer offered product currently available in SA (Yes I do ride a Merida - team carbon hardtail - and NO, I don't sell / work in a bike shop / for merida)

Custom fit is great, the heat the shoe and form to your feet thing. Had snowboard boots fitted this way about 6 years ago, they were like slippers! Only major thing to consider; if you have 'issues' of the sport injury kind you may be better off seeing a podiatrist to ensure that your feet are being supported in the correct anatomical position, and not just in the one they've collapsed / tensed into Sweet looking shoes though, gotta say I really would love a pair

I'm also fairly new to Cape Town. I'd been to a bunch of store but can honestly say the Epic Bike shop in Plumstead has been consistently the best, by quite some way. Really awesome level of service, coffee to die for and arguably the best real product knowledge I've come across in town.

I'm looking at picking up a set secondhand, is there anything specific I should be looking out for? I don't wanna be wasting money on battered old things with no life left in them... What will R3000 get me age wise?

Was sure there'd be a greater up take on this. Guess it just goes to show.... I'm wrong much more often than I'm right

So lets try finding a compromise that will best suit those who would want to do a course, both in time and content. What i was thinking was that we could combine all of the courses run; wheel building, maintenance, suspension etc into a single package, disassembling and rebuilding a bike in the process....<?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /> Like the colonel?s said, no puncture repairs. We're talking about learning the full range of servicing skills, and bush repairs for the kinda situations you find yourself in on Sani2C or the Epic etc. Keep in mind it's gonna need to be worth the guys time coming all the way from Jo'burg to set up down here somewhere for 5 to 7 days, over hours still to be agreed upon. Any more interested parties, feel free to outline your desired course content, course length and daily timings. PPWTF2008-05-03 07:53:38

What i was thinking was that we could combine all of the courses run; wheel building, maintanance, suspension etc into a single package, dis assembling and rebuilding a bike in the process.... The problem for most is that regular work stops people learning in a single block, which is why they run weekend short courses. I'm lucky enough to work from home, can set time aside, and wanted to do the weekend courses in a single package during a working week. Probably should have given more outline in the original post

I'm based in <?: prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" />Cape Town and wanted to find out if anyone else here would be interested in attending a 7 to 10 day long bike maintenance course? The plan is simple; We get a bunch of use together and ambush the Yellow Saddle with a request for just such a course. If we can get maybe 10 to 15 people together it would, I guess, be worth their while coming down here for the time, and far better than the prospect of flying back and forward to Jo'burg over the course of a month..... Seemed simple enough. So is there any interest, anyone have a date in mind?

You've probably already got all that's required to get the bike up and running but I've just been turning out 'stuff' hiding in the shed and have come across an X Mission saddle and bar ends from my Merida, also a very basic but still working bike 'computer', if you can call it that!? Dees the trip time/distance and speed/average speed thing. If you're already sorted for this kit, no worries. If you want it just PM me and I'll post it on

http://www.mtbr.com/reviews/Lights/product_131247.shtml Check these out. I bought a set on ebay fro much much less that the RRP and can honestly say they rock http://cygolite.com/products/new/TridenX/TridenX_Lion.html

When you consider that all of SA Raleigh carbon range is purchased direct from a factory, and then given the graphics, it's not hard to see why these guys are doing good business. Originally heard about them whilst in the UK but at the price point they look even more attractive here in SA

I especially loved the 'FACT carbon' graphic...... very specialized and a very good looking bike for sure

http://www.pedalforce.com/online/ Take a look. They've been featured and reviewed in major cycling magazines, the product is always well reviewed and whilst they are in the USA they are set up for shipping. http://pedalforce.com/online/product_info.php?products_id=8420 "The new monocoque carbon RS2 is one of our sexiest looking frames with new curves, color and lighter frame weight. Made by the same factory whose clients include some of the world's leading European brands, the high modulus carbon fiber is layered and optimized with the help of the latest computer technology (Fibre Alignment by Computer Technology). The result is a superlight race-ready machine with a comfortable rear triangle. Available in a 3K carbon weave finish and a beautiful glossy red-black design." Semi-compact sloping top tube geometry Size: XS, S, M, L, XL (detailed geometry will be released later) Color: Black, Red-black w/ 3k carbon weave Weight: 960 g (M) High modulus carbon monocoque Head tube for 1-1/8? Campagnolo Hiddenset or FSA Orbit CE compatible integrated headset Seat post diameter 31.6 mm Replaceable dropouts Clamped-on front derailleur 34.9 mm Outer cable routing English threaded 68mm bottom bracket Warranty: 5 years $800.00 seems like a deal for a new carbon frame that's my 10cents added.....PPWTF2008-04-20 04:25:53

I'd go to the doc asap. You know these guys are used to seeing snotty kids and worried mothers so you'll need to make it very clear that you're physically very active and not the typical wet nosed weakling looking for an excuse not to go to work.......! My Doc is one of the alternatives types...... the wonders of medical aid and its 'you will go to our selected local doctor only' routine. So when I explained that i'm fit and very healthy and have never been sick like this for so long he still refused antibioics...! W**ker.... And they wonder why I hate going to see them anyway.....

I very much doubt I'm the only one currently fighting a month long cold, which started out as the usual little sniff but just wouldn't go away. Initially I carried on training, for a the first week at least. There in probably lay my mistake.... The second week of April was totaly written off as the energy levels fell through the floor, despite no coughing up of green stuff or the odd lung, no temprature or flu like symptoms Week 3 and there where med lemon and viral choice assisted signs of a recovery. My head breifly cleared, which only made it even more obvious that the glands in my thoat are still swollen, and today the nose is running and my temp has gone up enough to make me hot one minute and cold the rest.....!!!!!!!!!!! AAAAAhhh So much for my body is a temple, nutritional advice from professionals and 9hrs sleep a night. I've been reduced to exercising my keyboards skills and bugger all else..... Rant over Feel free to tell me I'm a big cry baby with 'man flu' and to stop wasting Hubbers time writing this rubbish.......... PPWTF2008-04-19 08:08:25

Having added my non scientific 10 cents worth I should say that this post has been awesome reading. Thanks to all who've added something knowledgable. At the end of the day I'm just a member fo the public who cycles, but because of a forum like this i'm reading a debate about something at the cutting edge of sport science.... Now thats pretty eye opening

Remember, the strain gauge technology used to measure the output of the cyclist is old hate in the wider world of industrial engineering. It's proven technology that is used in multiple critical applications and is accepted as accurate and effective. We're 'new' to it as non elite cyclists, when it's been around in elite circles for a good 12 plus years already. The science of sports science is also relatively new, at least in it's accessibility to the general public. However, what we can say for sure is that controlling of the variables of training load, and their effects on the human body are advancing our understanding of what we are capable of. NASA didn't go down this route because it was fun and exciting... they wanted to know every possible load that the crew where under, physical and physiological. <?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /> I've routinely read that PRE, HRM and Power give a 360 degree training view. Physically this is true, to a point. But the oldest adage is still true, and still missing from this equation. Pushing your limits is 10% physical and 90% mental. We can argue over the % all we like but when push comes to shove I've personally witnessed supremely fit people 'rap' or break when mentally tougher but supposedly physically less fit or weaker persons soldier on. The mind is where the truly untapped power is to be found?.. PPWTF2008-04-19 05:01:18

there was a post by BikeMaxPower with an attachment from some US sport science type place - real scientific research - basically theres about a 1% performance and economy difference between the different lenghts of crank offered....... Vital for Pros, but for us mortals not really an issue, except for in the 'feel' and 'comfort' stakes, unless you have issues with old injury etc...PPWTF2008-04-18 01:20:10

Thanks very much for your reply Peter. I guess the only clear advantage of getting older is that you do get more patient, and coupled with the reality of knowing you can't take over the world tomorrow, you're so much more prepared for what comes next. I know that if I do follow though with this that it is a very long term thing (taking a year out has been eye opening to say the least). Thankfully there's plenty of motivation; 14 years of work before deciding that enough was enough and that i might actually benefit from doing something I actually want to do, that maybe that I should seriously rethink what I expect out of my job, makes for a pretty powerful driving force :-) PPWTF2008-04-16 03:19:28

Not wishing to steel your post, but you seem like the people to ask.... I am seriously researching a return to full time study, having take a 1 year break from work. I am trying to figure out how i would go about get into a work position in an elite sports environment (having a long term view/plan). I know everyone always answers sports science degree. or that you have to have a competative sporting background, but all the sports science grads I know ended up doing personal training at Virgin active type places..... and I've never been a pro-am level sportsman. What would you recommend as a line of study, what is the most targeted approach to take? Very interested to hear your thoughts

Thanks for the quick reply, had a feeling I was being had on buy a sales person when I was told (with air being sucked through teeth) You can't run 9 with a 10 speed crank, mixed just won't work... The the pitch rolled in...... "you'll need a complete new chainset.......!" Now that I know it'll work just fine, I'm on the look out for a second hand 170mm compact.... PPWTF2008-04-08 04:21:41