tunariaan

Tuff okes , very tuff

Whats this brand like? Also do they built both dual and HT bikes?

Camerons on the hub gave me this a few days back It;s a very hard program, if you can do 4 sets it will be amazing , make sure you keep the kadence up I did this program but only 2 set out of the 4 and it came comes down to about 30 mins To build power try this program on the bike: On a effort scale of 1 to 10 with 1 being sitting on your sofa and 10 being balls out max you want to vomit type stuff do this: Warm Up part one: 5 mins - effort starting at 2 rising to 5 by the end Warm up part two: Time trial - 6 mins - effort level 6. Cadence 90-100 Rest - 1 min - effort level 4 Main Set: Time trial 4 mins - effort level 7. Cadence 90-100. Every minute add 20 to your candence for 10 seconds (effort level 10) then go back to time trial pace Climbing - 2:30mins - effort level 8. Cadence 80 max. Every minute add 20 to your candence for 10 seconds (effort level 10) then go back to normal climbing pace Rest - 3 mins - effort level 4 Repeat x 4 Cool down: 5 mins - effort level 4 reducing to 2 by the end Make sure that every time you do this you are going slightly harder than the time before otherwise you'll just platue and never get any better. This is why some way of measuring effort it key.

Thanks Pain or Shine

thanks Chubba

@dangle; wats jou punt met die korter races is iemand wat n 40 doen nie goedgenoeg soos iemand wat n lang aftstand doen nie, kan dan net sowel se mountain bikers is swakker as padfietsryers of andersom elke persoon het maar sy race of sy afstand en jy kan nie iemand afskiet oor sy persoonlike keuse nie, jy kan netsowel se iemand wat 5000m race is nie so goed soos iemand wat n half of n vol marathon doen nie Ek weet nie hoekom ek myself aan jou versuidelik nie want jy het obviously net jou way en jou manier van dink Ek werk 6 maande van die jaar in die buiteland; my familie kom eerste , dan ander sporte soos rock en surf visvang; jag, en 5000 en 10 000 en races , dis waarvoor ek eerder oefen en van daai fiksheid gebruik ek meestal om my races te doen, so ek sit nie heeldag en oefen net fietsry nie , inteendeel meeste van die fiksheid kom van ly hardloop en trailrunning af, fietsry kom laaste wat my oefining en onspqnning aanbetref en nie net dit nie ek hou van die korter afstande ; dis gewoonlik vinniger races met hoe heart rate Dis seker my keuse om dit te beoefen en as ek daarvan hou toe ek gese het ek is fairly kompeterend is daar oor tye gevra Noudat julle tye ens het nou word dit heeltemal verdraai, is dit nie so nie? oor jou trophy hunting komentaar, ek kompeteer teen my persoonlike beste tye en nooit teen ander nie , daar is altyd iemand vinniger of stadiger as jy , wil jy se n wen of n eerste plek is nie trophy hunting nie, wel seker nie in korter afstande nie maar as die groot meneere dit in die langer afstande wen is dit ok Wat dit eintlik se is jy kyk neer op ander mense DAngle PM my as jy nog issues het, ek is nie hier om heen en weer te mail soos n ou tannie met n nat pantie nie of andersins ek is terug so oor n maand in SA, jy is welkom om my te kontak, ek sal either by die hardloop, trail of bikeraces wees in ons omgewing

Nice, very nice Whats the climb in Tokia like, distance and altitude to where you come down I used to ran alot in that area when i was younger but never to the top

Klink baie lekker, swartberg pas op die einde is def n moet

lyk lekker , hoe ry die bike?

Not doing the bike race, but the half marathon Daar is wel n race daai naweek en as ek reg onthou dan word dit deer Dry land ADventures gehost, hulle goed is uitstekend_selfde ouens wat die Attekwas doen

self respecting roadie.....never ever will you see me on the tar, there more than enough gravel road and single track this side Argus_thanks but no thanks, het geen begeerte om let n MB op die teer te ry nie Geniet die rugby die eerste helfde is nie te bad nie

Last year i did the Otter just before the Meiring and i could feel my legs where getting tired towards the end This year i will be missing the Otter since i am currently away in West Africa for work Hopefully i will be back in time I am def trying to inprove my PB like most of you will also try and do Watse tye wil julle doen en wat is julle taktiek?

Sterkte, n ligte opwark is altyd goed voor die tyd

just get some lekker walk in before the time I know you said you dont like running but doing 500meters walking and 500meters slow running will help you alot You also wont enjoy it if you are not a bit in shape Sterkte

@ camerons, thanks for the program, i tried it out today and i am pap; could only do 2 of those 4 sets but it was lekker My legs might be a bit tired , i have done 2 spinning sessions this week and over 30km running but will give it a go again in a few days Thanks

soos jy se die probleem le seker by my Dankie vir die kompliment at 1,93 is ek seker nie n kleintjie nie About putting riders to shame, well i class myself to be a not to bad runner or cyclist and i compete again myself, i hardly get time to train long distance on the bike due to my work and being out of the country 6 months of the year But when i get back to SA i can finish in the top 10 in most shorter races with 3rd the best in the last 6 months of riding and i started riding in Jan this year so it not too bad i think Also cycling comes second to running for me , i can run a 10km in sub 40min comfy and a 5km on 18min with my best a Sub 18 a few weeks back and so i can go on All this doesnt matter anyway When i see a tread about another hubber asking about impoting clothes and if it worth it and the okes jump on him like crazy it makes me wonder why they do it and why the negative attitude? Anyway you okes enjoy the weekend, get on your bike and enjoy the rugby , mag die Bokke gatskop

Attekwas was my eerste race en dit na ek 60 dae op n boot in wes afrika was vir werk, het die donderdag geland en die saterdag gery Het ook saam met my vrou gery en nie op my eie nie want sy het time in the saddle gekort vir die Epic As ek reg onthou was dit net oor die 10 ure , dit was wel nie n race nie maar net n ride Tuna voor my naam , wel my naam was klaar gevat toe ek gejoin het Soos die een persoon hier reply dis makliker om iemand te tune oor die net as in sy face, wat is die punt daarvan Wat van respek vir mekaar-dis onnodig on mekaar sleg te se en snotty aantuigings te maak Meeste van ons kan n grap vat en maak, maar om onbeskof te wees is nie nodig nie @ caerus , not sure if you pm me but there is nothing in my inbox

Oddly enough I reckon most people on this board have met in passing but just don't know it. The very same people that swap "howzits" on start lines are probably lashing each other on the forum as we speak. Dis nou nes jy daar se Eldron, so hoekom kan mense saam ry en gesels in n race maar met die eerste moontlike kans wat hulle hier kry val hulle mekaar aan @ the drongo , jip my engels is seker maar treurig maar dis nie my eerse taal nie so ek gaan nou nie my nek breek terwyl ek skryf nie;

I am very competitive in running and cycling and i do well in both, no need to have a big ego Big ego's normally drop out sonewhere along the way-like on the Attekwas race where i saw big ego's with expensive bikes dropping out or pushing on the 80km mark, at the same time getting past by riders with cheaper bikes

I have been on here for a relatively short time and i've met some great hubbers on here , but in general why is there always some okes stirring ***?you hardly get a topic without a snotty remarkThis is not the only forum i am on, i belong to a few fishing, running and hunting forums as well and although you get it there as well it is sort of controlled by moderatersIf you really have a issue with someone please sort it out away from here, PM the okes or meet him somewhere in private, Most of these attack or snotty remarks normally come from guys who can talk alot but hardly ride, rather get of your ass in front of the computer and go for a ride, we really don't need all that negativity on hereThanks<BR clear=all>

@ camerons, i can try this program on the machine ; will let you know how it goes Thanks

dealing through Due south in George mall, but have also spoken to them directly

Nice to hear you okes are getting god service* i cab say the sale, nearly 6 weeks later and with a new watch that broke on the first race my wife is still batling with the okes in JHB Then she also have to train without a watch with for Otter trail run thats due in 3 weeks If only there was a nother proper running brand watch i would have changed straight away

How is that Merrels grip on wet rocky patches, the other day we ran Robberg point as training for the Otter, they guy running with me slipped a few times then a few weeks after that we did another trailrun , this time officaily racing it we ran First and second swopping the whole time but again he came down 3 times very hard onto his knees through slipping, he says he loves the shoes( it the new purple colour) merrels but the amount of times he slipped was not good so maybe it good shoes but the sole is not the best might check these blue merrels out before i get sone inovs

i agree running barefoot is MIGHT be good Then again if your foot does srike hard and you have proper support it should be fine in most shoes Running with a string between your toes, lekker especially when it;s serious downhill You run Simola downhill on the Knysna marathon doing a sub 4min pace with that thingy between your toes and it cant be too comfy Anyway do it first and tell me what it feels like Anyway i gave my opinion take it or leave it ; i am also moving to very light shoes specially the racers since i enjoy fast running so i believe in natural aswell All i am saying watch out for injuries and run with whats comfy for you and not for others I know what work for me and needs no convincing Doing a trailrun specially in the mountain and going downhill , well i will rather do it in something better