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I think I had the heat on way too much yesterday, tasted burnt, and lots of spitting out the nozzle at the top. Im using a gas stove, so ill take it easier. Shot for the detailed and useful advice!

Finally got myself a 4 cup bialetti/Moka pot. Not new to it, but this is MY first one, any tips/tricks or advice from the guys using this for long? I want that perfect cup of coffee

Cracked myself up for Hendrik and Naas' comments

Naas and everyone involved, what an awesome race and vibe and everything around it, it was nothing short of excellent! loved the route, it was challenging but yet enjoyable, the new section of singletrack on top of the big climb was cool but the scenery was breathtaking. well done and thank you very much for all the effort to make it a great success! Ill be back!

Very nice! I usually track the solar activities here https://spaceweather.sansa.org.za/products-and-services/current-conditions/solar-images

anyone else that cant log into garmin connect?

Dont know how the race organisers cant even get the correct time of the top 2 teams, they won by 3minutes or something!!!

dude just claim points for the races you did, thats instantly 3000 points right there. doesnt go to you grand total of vitality points, but gets you the free smoothie though, LOL

You can join Team Vitality from January 2015. You'd need to send an email to TeamVitality@discovery.co.za with your name, surname and ID number and we will keep you informed. Please also include if you want to join the running or cycling team, or both. We’ll then contact you in January to Activate the benefit. For more information on this benefit, please click here: http://bit.ly/1xRnrdZ

Traffic in cape town northern suburbs this morning was HECTIC! luckily none of that affects me on the bike. Loving it! http://youtu.be/9ClbgeWjrQA

http://i.imgur.com/9a9gC1w.gif http://i.imgur.com/uPpbUB8.gifhttp://i.imgur.com/VXVv2Bx.gif http://i.imgur.com/53oHKIf.gif

http://imgur.com/gallery/HMMfr

Ill rather not share my footage from commuting though traffic, but I just decided a few weeks back, stuff it, im not spending 45 mins in traffic to work and back. Now I get to work calm, relaxed and I save money and add some time in the saddle.

not sure if someone already said this... but he was tough very well by his previous team captain Mr Armstrong himself

http://i.imgur.com/OjVERdk.gif

I train a lot on the rollers too, I must agree that putting in more time on them gives you more confidence to ride harder/faster as well as standing up. I have not reached the point of standing up and sprinting with your hands on the drops but I heard this can be done... what I did find and something that provides quite a workout is doing one foot at a time for half a minute or more and immediately changing and do the other one. combine that with some speed intervals and you have a serious workout going

Guys, give the poor oke a break and Johan please break down the problem of the broken brakes that arent braking before someone breaks a nail or something

I am involved at High school Hottentots Holland cycling club (Somerset West, Cape town) and there is a quite a bit of interest, unlike the kids from the other schools in the somerset west area, not all of the kids that would like to ride owns their own bike. I have tried to get some bikes from places that support similar causes but it is usually a lengthy process or we don't qualify for any funding or bike sponsorship. I know there are similar causes here on thehubSA and I dont mean to intrude but if there are anyone out there who has any type of bike that can ride or even some components to spare we will be more than grateful and you will make some kid very happy. Some of the kids are also participating in the spur schools challenge and we would like to give more of them the opportunity. send me a PM or reply if you want to get involved.

I hated it, it was like a road ride most of the way and the singletrack was so bumpy my arms are still numb. Also in the route profile they said only 1350m vertical ascent, we ended up doing 1800m!

Sweet! thats the look im going for

Cool, thanks! Didnt want to start a new topic called "Polishing my crank"

Yes they are. Its an old campaq crank, one of those plain black ones but the paint doesnt look that great anymore

Sorry for being such a nube, Im looking for the thread where it was discussed in detail on chroming or shining components etc. I couldnt find it in the search. ill delete the thread as soon as I find it. please pass me a link to that one or some link online. thanks

"...also ride illegally on public MTB trails..." ???

you can have long discussions about this, it differs from person to person and also on your level of fitness and fatigue. Mine still hits 200 every now and again and I can average 190bpm for entire races and still feel okay. believe me your body will let you know for sure if it wants you to stop