carlo_sg

Double spinning class = 45+15+45 = 1h45min! If you cant do a double class, do interval training during the single class. Get going 5 min before the class starts, 10min warm up (build up to 70%), 15min interval 70-80% (or 80-90% depending how fit you are), 5min recovery, 15min interval, 5 min recovery then cool down for 5min at the end of the class.

P I M P

check out the link: http://www.competitivecyclist.com/za/CCY?PAGE=FIT_CALCULATOR_INTRO

If you want, I got a set of WHR-500 training wheels that you can have for R500. Hubs and freewheel just been serviced. Can email you a pic if required.carlo_sg2008-03-04 07:34:47

My girlfriend got Alex wheels on her bike, and they are quite ***... I reckon the Mavic or the Fulcrum are the way to go, if I'm not mistaken, I think they got proper bearings (cylindrical) and all the other have cone & grease rubbish.

Dont get the Shimano 500's. You will battle like you have no idea to get tyres on them! Sometimes takes me about 30-45min to get the one side of the tyre off, my friend has the same problem with them. Think the lip of the rim is oversized or something. Dont buy them!

http://img210.imageshack.us/img210/1368/49957262my4cs1.jpg SILENCE, I KILL YOU!!!

HAHA! I think I hijacked this thread... But seriously, I was most annoyed in two situations... The Burger, I was lined up on the start, right on the front and some chop asks me to move back, so I ask why, and he says cos he's better than me, so I ask how he knows that,and he says cos I'm riding a RC3000.... Case 2: the Cobra- myself and another three guys broke from our group and caught the group ahead, then a couple of 'Italian bicycle riders' in the group start laughing at my "POSTMAN" bike! Till one of the three guys I broke away with tells them, "Shut your mouth, cos the hills are still coming, and they haven't seen him climb yet." Needless to say, I finished 7 minutes ahead of the group, waited at the top of Ou kaaps for the rest to finish, where the 'Italian bicycle riders' actually apologised! All I'm saying is: Don't assume... What MANY riders lack in machine, make up more than enough in talent!

LOL, sorry I'm venting! Just get irritated that at races, some people think they are better cos they got a HOT ride... Nothing wrong with spending your hard earned bucks on a bit of bling. Was just itterating that people mustn't assume because he/she (or me) is on a *** bike, we're not good... if that makes sense. As for am I the best climber on the HUB? I'd like to think I'm pretty close...

What are you guys on?! I ride a 2006 Raleigh RC3000 with Tiagra 9-speed (which I paid R4900 for)! The bike weighs 12+kgs..! I am 1.79m tall and weigh 62kg (approximately 6-7% fat) And I'll 'out-climb' any of you guys (excluding elites)! I been cycling for about 1,5 years and during funrides I get ragged about my 'el-cheapo' bike, and I get a little annoyed. Riding a more expensive, stiffer, lighter ride, doesn't make you a better rider...

Just a heads up... Anyone who trains around Cape Town will know that the South Easter has been particularly strong of late. I even saw one or two riders pushing their bikes up Chapman's Peak yesterday due to the rediculously strong headwind! Yesterday I went for a training ride, and was coming over Ou Kaaps from Noordhoek to Tokai. Along the top, past the road to Silvermine, the South Easter (now a cross wind) was so strong I was battling to stay upright, and was constantly aware I could over-correct and land up in the traffic! The real problem started on the descent, now with a tail wind I was clocking 85+km/h (86.8km/h to be exact!) FREE-WHEELING!!! I went into the 180-degree right hand bend halfway down, and the tail wind became a dangerous cross wind. I was blown across the lane, into the yellow-lane shoulder, and missed the barriers by millimetres! I struggled to come to a stop, but when I did, sense took over me and I decided to walk down the rest of the way... My concern is: If the wind is blowing like this for Sunday's Bay Cyle Tour, and the route decends the steep side of Ou kaaps, there are going to be crashes (plural)! The cross wind in this FAST, DOWNHILL corner is unbelievably dangerous, and is going to put riders (plural) over the edge. PLEASE RIDE WITH CAUTION!