ASTANA

Skipping / "Touspring" is very good but really hard on the legs. especially the shins and calf's. I would suggest first do a few weeks running before you use skipping as a exercise to train for 2-4 times a week for instance. The reason being to first get you legs used to continuous pounding. Obviously if you do it once a week for 5min its no issue. Better to slowly get into a new exercise and work towards a goal. Its like someone starting off tri-training - there is no way you can just hop onto a program where you swim,cycle and run in one day from start and continue that for a few months on end. You work your way up towards being able to do all 3 in one go and then increase mileage

Yep, most riders - MTB Road and actually most other sports recomend a bit of running. 5/6 km's is good. 2-4 times a week. Obviously its a good idea to do a bit of gym conditioning. To strengthen the "other" muscles. Joga or just a good 30-40 min stretch session every second day also helps me alot. Loosen up tight hamstrings, calfs, hip flexors and lower back, also quads. A bit of swimming also helps to build leg indurance and also helps with a bit of lower leg strength and flexability. What I find most rewarding is lower back strengthening in combination with core strength and then also and obviously tricep strength - this makes long rides so much better. I also do a bit of climbing now and again. I agree - Running makes you appriciate your bike so much more

BRIGHTER-LIGHTS - Must be a "moerse werk" to type in MS word and copy and paste in thehubsa ... you know you can type in the box....

Either way' date=' http://www.50poundnote.net/downloads/gay_shame.jpg [/quote'] Would a homo post a picture of boobs...no! O my word!! its a transvestite !! THATS HOMO BOOBS!

Why then is it not called a Saddle Post ? Thats where the f(*&ed up thing about languages comes in - THERE ARE ALWAYS EXCEPTIONS !! I hate it. Thats why I never managed to learn more that 1 language (Half Afrikaans and half English = 1)

Ag nee man. "GOEIE" nie goie nie my skool het my geleer noodig het net een o ....sal my skoolgeld moet gaan terug vra Hang af van waar jy kom. Pretoria praat hulle mos so "mooi" van "T?kkies" en "mooore" ' date=' so daar sal "nodig" reg wees. Hier in die Kaap het ons die colored's en ons almal leer "djy" praat van "Noodig" - uitgespreek [Noedig'] daarom die 2 "o's"

Ag nee man. "GOEIE" nie goie nie my skool het my geleer noodig het net een o ....sal my skoolgeld moet gaan terug vra Hang af van waar jy kom. Pretoria praat hulle mos so "mooi" van "T?kkies" en "mooore" ' date=' so daar sal "nodig" reg wees. Hier in die Kaap het ons die colored en ons almal leer djy praat van "Noodig" - uitgespreek [Noedig'] daarom die 2 "o's"

I was under the impression that seat pin was also acceptable? Well you can't be always right Dude, I'm married... How about I can never be right Its worth a shot. As soon as you give up its all over

Ag nee man. "GOEIE" nie goie nie

O fkin K !

I was under the impression that seat pin was also acceptable? Well you can't be always right

Some people just can't shut down from work and chill No I agree - Spell check can fix all the words for you so people are just lazy to fix the "underlined red line word" I think its sms's fault and Mxit - kids today spell everything so weird. I think my age group is maybe the last group to have missed this "phase"

"helmut" - helmet (the thing Arny warns as about on tv, yep the thing thats suppose to be on your head when out riding to protect the road from your brains if you fall) "Breakes" - Brakes (the levers you pull to stop yourself from going over the corner on the single track and the ones you pull to stop yourself hitting the back of a taxi) edited - I even misspelled the wrong spelling of helmet ASTANA2010-01-12 07:16:56

The Barret will take off his leg - its considered a flesh wound. Not even sure if it will bleed right away - it wil happen so fast. Public hanging is still the best way to stop crime hasn't worked in iran. they hang folk nearly every second day there. They have a different breed of criminals - we have pussy criminals. Iran = 1 guy with bomb or ak47 attack government and US army base or market area SA = 10 guys with knives and 2 guns attack old lady - rape her and strangle her to death. If you hang them and cut their balls to bleed to death while hanging it would show something... These guys are not hardcore enough over here

The Barret will take off his leg - its considered a flesh wound. Not even sure if it will bleed right away - it wil happen so fast. Public hanging is still the best way to stop crime

Have you seen what a skelm does to these ? Ever heard of temmic -- like in the poison ? Its nickname is "Two-step " and then bye bye / gameover. Or just shoot it in the head through the gate with the 9mm Al least with a gun - your not going down alone or without a fight

If you are looking for a tactical weapon PM me with your specs. Tactical' date=' no I just like blowing stuff up!! [/quote'] Something like this then? Too many bullets go to waste with this setup. Like they say - 1 bullet 1 kill

your a bit fast for us in CT. Most guys only started working today. sh*te load of work to catch up before one can chat on the hub. Good luck though. Im not close, im faaaaaaaaaaarr

ok matchstick - your "piece" beats mine , damit!