Metzet

not the best kit around but might be effective for the cameras to pick up in the peloton..

he looked a mess OPQS twitter feed mentioned he was "sick"

if this happened in an actual shop you would never have got that response to your face.. why should it be any different while shopping online..

good news for Impey ! let the Friday trolling begin ...

forget the HR monitor.. you probably have an idea of what pace you can bike and run (usually ends up been the pace you have trained at) focus on that.. swim - warm-up bike - ave km/h run - ave min/km * if you ***'n off to hold that pace, ease up slightly and save it for the last 5kms on the run

definitely going to be a very interesting race.. good to hear AC riding.. it will keep everyone on their toes

just finished building a new track bike

just finished up on a new track bike

good stuff ! :thumbup:

like a Cajees package deal... they always throw in some extras for "free"

its not how you start, its how you finish.. like the other guys said, intervals and a good warm-up should get that sorted

it will be interesting if the bike course stays the same

i agree with your points above, "Ironman experience", well what's really the difference to PE or EL, it has Paul Kaye on the mic, red carpet, m-dot signs everywhere, beer tents, "after party", awards ceremony and an expo (relative to the size of the event) At the full IM, the vibe is a lot more serious..obviously, but the recipe is still the same. So yes, I think you will get the Ironman brand experience.

I've done all 3 years. Like EVERY tri race in SA, there are always a few issues. As a newbie, a good race to enter. You get the "Ironman" experience without having to race 226kms. Well organised, great vibe. 1.5 hrs from JHB. with a midday start time you can drive Sat morning and stay a night or drive home same day. A campsite (with power) within the resort (where the race takes place) costs very little. Also great for the family with the slides and pools etc. Swim is easy Bike is fairly tough Run is fast and every year the times are not as quick as they should be. Race starts at midday, so the heat seems to catch everyone each year + first race of the season.

opted out of going this year, cashflow dried up after Ironman! brick sessions, esp run to bike! enjoy

5h15 + 30mins at the Special Needs

Hey Rich this will be my third IM, so I've put in R226 for each of the others I've completed + this one (fingers crossed ) See you in PE ! Cheers

orca 226 tri shorts ..all the way

- Xlab turbo wing behind the seat + 2 bottle cages - tool bag sits under the turbo wing - 1x profile design aero bottle in the front - profile design top tube bag (food storage) 1x bottle of concentrate 32GI (= 4x bottles, mixed with a bit of water) i just mark with a black pen the level for each bottle then at the water points just get cold water and use one mixture from the concentrate and throw that into the aero bottle. I have a spare cage on the seat tube as a backup. the other bottle cage on the turbo wing, I use this below to store tubes and anything else.. (make sure its packed in tight, otherwise the rattling will drive you crazy!) http://merlincycles-img.s3-eu-west-1.amazonaws.com/productImage_1280_1024_ffffff_image-jpeg/8506_pro_storage_bottle.jpg I try and train with products that will be offered on race day and utilise the special needs bag on the bike and run. will have a look for a pic of my setup

ignore

that lightie "Shaun" needs to meet the blunt end of a baseball bat.. sorry for the loss!

if you have some niggles specific to running for example, give running a break and get on the bike or in the pool for an extra session or two.. should give you enough time to rest up without hampering the training too much.. also listen to your body, if you really struggling take a few days off sooner rather than later.. my 2c

not much happening.. only this one Duathlon North West North West Duathlon Championships ENTER NOW Portuguese hall, Klerksdorp, North West 02 Feb 2014 I would think CGT would be having their provincials before 8th Mar