tunariaan

Thanks , currently i am training on a old raleigh non digital bike There is another " digital ones, wil check tem out tom, will be great if i can try this program @ the boy like i said i am curently offshore in west africa, if you can find any nice clibing hills here on the open sea it wil be great Thanks Camerons

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you have to be very carefull Firstly loolk at your weight If you are above 90kg;s the you either looking at Asics or new balance if you have wide feet or a high bridge, stay away from Puma, Adidas Nike Honestly if you doing high milage and especially speed work you need to ditch those hippy shoes you wil soon sit with some running injuries you getting closer to a sub 90 half pace and doing a sub 4;30 pace with your feet smashing into the ground is no good Currently i.m on asics trail shoes but will be movong to inov very soon for the light weight of the shoes i have tried Salomons an they are a bit tight on my wide feet some okes like the vibram shoes but i find them to be the more relaxed runners and not in the top bunch i think for flat gravel roads on singletrack they are great but on rocky terain you are taking a beating Last year i saw an atlete that also ran the Otter trail race , before the race he had only good stuff to say about the vibrams ; remember he also trained in these shoes, afterwards he said never ever will he do the otter in them i find asics has a better grip on wet rocks than adidas , merrel and salamons Running serious downhill like the Knysna with these sandals will only cause pain between your toes, but then again if you are not that quick it might work, my advice would be to get something better though, show me a few good times in these Moses shoes and i might change my mind

Dont listen to the okes saying you need a very expensive first bike something for R6000 or more, you can upgrade as you go or buy a better bike if you really like it You can ride anywhere with a good second hand bike

Thanks Zula , will try that one aswell I have measured on my watch for example climbing up to the tower above George, it is i think a distance of 3km and you climb something like 300 plus meters, that if i spin my overall speed per kilometer drops way below compared to when i am standing it might be that i can possibly spin faster so i will see if i can improve that aswell

@ robrider, migh be boring yes, but atleast i maintain my fitness and it keep me racing fit for the 5, 10 and 21km;s i want to inprove my climbing and that i do standing mostly in the saddle , i dont have a problem with speed and sitting in the saddle , i want to get the legs use to standing for longer periods Most okes have different methods, i prever heavier gears and generally try and avoid granny this is the way i ride excepth for very steap technical section where i have to use granny

Thanks for the info Zula @ gadget, i cant lose any since i dont have a gram of fat on me I am planning to do 40-60km running per week for the next ' weeks or so, basically i need to work on standing in the saddle and to climb hills faster

I am currently working on a boat in WEst Africa; the running i do on the helideck(basically it is a big round metal pad ontop of the boat where i run in circles) straight below that is an open gim with a old spinning bike I am running fit and i'm just trying to get stronger on the bike Ideal distances for me is 30-50km's but i want to be stronger so i can try and stand on climbing hills and also try and avoid granny where possible I am also trying to get my resting heart rate below 40

Did my first session today Started with a fairly slow 1km run(5mins) went straight to the spinning bike and spinned for 5min standing i did 5 sets of this without stopping doing a total of 50min Avg HR was 157 and max 197 Any other programs you okes can think of?

@ Dangle Watse programme het jy gedoen met die spinning of het jy maar net gespin vir tyd?

Please read the tread , i clearly asked for spinning advice I am on a boat so there is no spinning classes and stuff like that I am fit at the moment and i am trying to improve it and also get my heart rate below 40 Thanks ouens

jissie maar julle kan stront praat

the normal one is excellent , specially after long training and in multistages i would use it in the day aswell Not too much though, maybe on in the middle of the day and one after the race

Right ouens laat ek maar eerder in afr tik voor dit verkeerd uitkom Hardloop en veral trail running is my nr een prioriteit Ek is weg in wes afika vir werk en is tans op n boot; so my normale hardloop roetine gaan oor op n treadmill by die huis ry ek so 3x n week; se 2 korter afstande en dan n lekker klim soos Monagu pass Ek hardloop so gemaklik 18:30 op die 5km en n sub 90min op die 21km Ek wil basies dit oordra na bikery sodat as ek terug in sa is ek fiks op die bike kan wees die maar shitty spinning bikes hier en ek ry op my eie deur die week sal ek weight training doen, ek verkies natural oefening soos , shuttle kicks, boks, push up en lunges dan saam met dit sal ek so 30 na 60km hadloop oefening average wat ek nou kort is die spinning, se ek doen dit 4 x n week, watse tempo stel julle voor Gister het ek gesien my heart rate gaan so na 154 toe wat relatief laag is in vergelyking met my hardloop spoedwerk; ek avg bv op n 5km hier rondom 160 na 165 en op n halfnarathon was my laaste avg 172 my resting heart rate op die oomblil is 42 Dankie vir die raad

I can cycle so i have to spin* I am very fit running wise so this is just to boost my cycling Yesterday i did a total of 30min , starting with 5min low resistance then " min stading on higer rsistance , i went on like this till 30min I like the shorter 30-50km races , and i also want to make my legs stronger for hill training Do you okes have any programs or advice

shot thanks for the help

Thanks for the help, i am allready out here so will ask the wife to measure it Saddle is ok, have to ride with tekkies and those shoe box thingys but atleast i can train and it;sbetter than nothing Have a lekker eve

Hey guys I need your help to set up a spinning bike for trainingCurrently i will be working on a boat so i can cycle; i am very much running fit and want to improve my cycling fitness with what i have available to use.I have never really spinned since i prefer the forest or the outdoors to the gimI am 1.93What distance should my saddle be, say fromThe pedal when it.s in the lowest position up to the saddle_from the centre of the pedals where it go into the frame to the saddleHow far should my saddle be or how far back; measuring it down to the bb(think that's the right word)Anything else i should knowThanks

Hey guys I need your help to set up a spinning bike for trainingCurrently i will be working on a boat so i can cycle; i am very much running fit and want to improve my cycling fitness with what i have available to use.I have never really spinned since i prefer the forest or the outdoors to the gimI am 1.93What distance should my saddle be, say fromThe pedal when it.s in the lowest position up to the saddle_from the centre of the pedals where it go into the frame to the saddleHow far should my saddle be or how far back; measuring it down to the bb(think that's the right word)Anything else i should knowThanks

http://www.magneticsouth.net/events/the-otter-african-trail-run/ enjoy, tough but worth it

think it a 5km prolgue, then the main race is 42km , Did it last year and think it's an amazing race Due to work commitments i cant make it this year

I have a ticket for sale for the Otter race end of next month, anybody interested can contact me either here or at riaan1978 at g m ail .com

I'm a very strong runner and it def makes me better on the bike , i can skip training on the bike and still do good in races, you have to run 4 times a week and do atleast 2 speed sessions,

Jip that me, no not buying , just asking for future reference Thanks for the help ouens

Whats the best value for money ? What would you get and why, must be a hardtail bike Mostly xc Can you please tell me why you also choose this bike