Agteros1

Running a short stem and long top tube vs a short(er) top tube and a long stem should word out to pretty much the same thing, bar handling... Just drop the handlebars if you are concerned about not being aero enough. If your knees hit your chin, consider lifting the stem again

pikchas!

It makes for a quicker wash down after some muddy MTB fun - getting back to the beers quicker, etc...

317,767 bottels? one a day

OMG! Does this elevate him to being a chop now as well? :D

Not sure, if medically justified they should pay, However, surgery is ALWAYS a last resort. Foam rollers & identifying the cause for the ITB to become tight should be the first (and initially only) solution. Do not go to a surgeon for ITB treatment. Find a bio / physio / chiro who specializes in sports medicine and let them sort it out for you. It is quite amazing what can be fixed with the correct physical therapy. Sure these things are boring, non-macho & painful exercises/massages [but not as painful as surgery!]... But then I've developed an aversion to scalpels, and I've learned to love what six weeks of target bio sessions can do for me.

Not all pain on the outside of the knee is ITB related. There are more tendons than just the ITB attaching to the outside of the knee.... That said, no harm be done to foam roll the ITBs. I had a similair problem over the past few weeks. However it was not the ITB, it seems to be a combination of two things: The RHS hamstring ligament/weak hamstring & over tight hip flexors (mostly RHS) from a lot of cycling. My pain only started showing after I started running again a few weeks ago. The pain is only felt during cycling but when running everything is fine. I eventually resolved the pain during cycling by raising my saddle slightly. Although the hamstring is still not 100%, at least I can cycle again. In the mean time I'm busy with a rehab program to get the hip flexors flexible enough for running and the hamstring strong enough. Best will be to go to a biokineticist to identify the mechanical issue/weak muscle groups, and then work to resolve that.

Join the club. I've officially opted out on Strava!

#7 & #8 are ZA segments Seems a bit random thought. Not sure how they define 'top'. There must be other segment with more participants than #8... Although it might JUST be one of the more popular running segments in ZA (local runners don't seem big on Strava)

Pants: run: yes, quite a few do that. Go to a tri shop (troisport, tribe multisport, etc) and get proper tri pants. They are expensive though. Some brand names: Orca / 2XU / TYR.My Orcas has a very thin shammy, nice to run in although I've ridden 70km in then with no side effects. My 2XUs has a thicker shammy - less than cycling sorts, but quite comfy. I've not been impressed with the TYRs. In the end it is about fit. so fit them and decide for yourself. Look out for extra pockets for gels, etc. Back, above bum, on legs etc. Shirts/singlets do not generally have pockets. That said, on the sprints the distances are short, you can tape a gel or 2 to the bike. and get water at the support stations. Cycling shorts might feel like a wet nappy after a swim? (I only do the run & bike thing for fun - swimming for me is a survival skill, not a sport) wetsuit: cannot answer Do not get taken by the glitz and glamour of some triathletes. In the end you do the distance, not your equipment!

1. MTB should be fine for most sprint events - Although you should really try XTERRA 2. Events; http://www.triathlonsa.co.za/Public/SearchEvent.aspx but then the tri season is in full swing, might even be winding down with the BSG Energade series completed, and SA champs etc coming up. Double check the year field when you do a search/filter! 3. You can pay the day license fee. Might be cheaper, depending on the number of events you want to do. TSA license calender is from 1 Sep to 31 Aug 4, Have fun! NOTE: Duathlon season is starting up, you might want to consider doing that through the winter. National sprint series starts in April: www.duathlon.co.za. Alternates MTB/Road events Test yourself with duathlon - it is tougher than triathlon (OK now all the tryahtelites will try and roast me!)

You want to go up Hekpoort, or through Van Gaalens, or up & over Breedts nek? The petrol station? Is that the one where everybody used to park to do Breedts Nek? You can't park there anymore.

I like the flat, semi downhill-ish sections. need to drop about 10kg then the hills will be VERY bearable again. Getting there. patience, and many running kms!

BMI = 28, 20 years it was 21 body fat % was 8 then Currently @ FTP w/kg is 3.3?

Read the comments! Seems like he did some farm chores in between as well!

I reckon I'm out of this challenge. Look at this bloke though. Did the 500km in one ride on 24/12! http://app.strava.com/activities/33596873

Have this little matter of a running challenge during the same time to get out of the way

I'm only starting on day 5

How was the 100km ride the day before?

Lactic acid is actually fuel for your muscles, and is flushed out in a relatively short time after exercise stops. Something like an hour or so. You might be referring to stiff and soreness from going to hard / doing too much (DOMS as stated above) - I've had it set in within 12 hours after my last hard effort - cumulative effort was to blame . For DOMS the only real solution is to rest. Eat properly after exercise to allow your body to heal any exercise induced damage to muscle fibres (there ALWAYS is!). Rather build up your training intensity / volume over time. Do NOT let your ego get in the way of your training, so go ride with a slower group / solo for a while. Remember to take rest days (passive not active if you are new to cycing) regularly - at least once a week. For most of us the mantra should be to train slow but frequently, and race hard! (even short if you still building up your strength/fitness!)

I'm busy working on The iRunFar 50 Mile Holiday Challenge running challenge on Strava. Need to get those 80km of running out of the way first Looks like my Rapha challenge will be reduced to 3 rides.. 200/100/200

Cycling in the heat of the day is doable, but you'll need to build up to get used to it. As a student in Pretoria I regularly went out after 10 in the mornings for rides of 40 to 110km. Crazy? Sure, but that was when I had time. Classes early morning, and bike ride for the rest of the day Wanted to be back before the traffic started again.

Early mornings: Less traffic, and less heat!

Just for good measure I joined The iRunFar 50 Mile Holiday Challenge.That is 80 miles of running from 24/12/12 to 1/1/13 Starting tomorrow morning with a Bike/Run/BIke Yeah, yeah I know.. .MAD!!!

Was she pretty, and now you're being petty for her not being taken by your generous show of friendship? Edit: generally I do not care, and do not greet everybody first. Once I did not greet first, and 'they' felt agrieved and shouted 'abuse'. WTF? edit2: Generally I've found roadies less prescriptive as to what I'm to wear, do, bike to ride and how to act than what MTB hubbers have been trying to be.