shawnvan

Cunnama & Swallow http://www.slowtwitch.com/Interview/Cunnama_Swallow_are_ready_3951.html

Raelert's? Would kill for a BMC too. But R40k+ for the frameset only puts it im my dreams for now.... The stem set up on that one looks a little iffy though...

Damn those Scott's are beeeeeeeeautiful... Love the new model Zipp printing as well - no more decals. Would give my left nut for Kienle's bike

Like to think its hot...

I'll go for a bit of a darkhorse top 5: 1. Bockel 2. Schildknecht 3. Faris 4. Crowie 5. Raelert I reckon the uberbikers will blow themselves as usual in Kona...

On the AG side, I'll be following SA rep and one of my squad mates, Mark Pellew (M35-39), Bib No. 1421. The man has been training like a demon - 1,000km bike week, anyone? - and in seriously top form. On the Pro side - cool Slowtwitch write-ups on the favourites: http://www.slowtwitch.com/Opinion/2013_Kona_Men_s_Favorites_3937.html http://www.slowtwitch.com/Opinion/2013_Kona_women_s_favorites_3943.html

I think you definitely need to keep refuelling with carbs for anything over 1 hour to maintain energy levels, whether this is taken in via drinks or (semi) solid foods. From my own experience of 4 hour+ rides (for Ironman training, so at the end of a 5-6 ride I still have to be hydrated and need to have enough energy and stored glycogen to start running a marthon - in training rides the intake is reduced slightly, but I still need to take on a lot to train my guts to handle it for race day), this is what works for me... Training rides: 1x bottle carb drink (32GI, Epic Pro, GU Brew, etc.) every hour 1x GU gel every hour Half bottle water every hour (take the Gel with water) Maybe a sandwich or hot cross bun etc after 2 hours. Race day (bike): 1 bottle carb drink every 45min - 1hour 1 GU gel every 45 minutes Half bottle water every hour Every 2nd hour - energy bar - I like the Powerbar peanut butter flavour ones. So on a 5 1/2 Ironman ride I will take on roughly 6 bottles of carb drink, 2-3 bottles water, 6-7 gels and 2 Energy bars... I think this is a pretty standard amount of nutrition for an Ironman bike... Some guys need more, some less. If I were just doing a normal 4 hour ride, I would probably just take 2 bottles carb drink, 1 bottle water and 3 gels to get me through. The key is to find what works for you and what your stomach can handle by experimenting.

I'd say its doable - most people's "Ironman shuffle" for the "run" leg of IM is pretty low intensity so its not that likely that you'll pick up a running injury if your'e a decent runner. I didn't get sick after IM this year (pumped immune bossters before and after the race), and then started training for the long distance world champs again within 10 days after IM. I'd say go for it if you're just looking to complete them both. If you want a good / strong performance in either, then just do the one race and concentrate on that.

The standard X-Lab Turbo Wing fits nearly all saddles (I also have a Slice with an ISM Road saddle). X-Lab make a different version specifically for the Cervelo seat post... The X-Lab works well with decent bottle cages... I have to use rubber bands to limit bottle launches. For shorter races I take it off and just zip tie a single bottle cage to the back of my saddle. Otherwise I also use an X-Lab areo- bar cage mount for between the aero bars.

Cervelo P3 = triathlon specific frame. This was at IM SA this year - was also interested to see that Jodie rode with drop bars (and had the fastest pro female bike split, nogal). I see she's since changed out the drop bars for TT bars in other races...

For complete bikes / frames, please put the size in the heading! Or Mods, please include a size field that must be completed by the seller so that we can search / filter by size.... I hate going through hundreds of adds, having to open each to find that its not the right size fo me anyway (if the size is even listed by the seller to begin with)

No offence - happy to try educate the masses A tri bike as a specific geometry that is steeper than a typical road bike - this makes you more "aero", and also places different emphasis on the leg muscles that are used in the pedal stroke and opens up your pelvis angle. This is designed so that you used your hamstrings / glutes a little less on the bike, saving them for the run after. There is actually a big difference in a Triathlon set up vs. a TT (ie Tour de France TT) setup, other than just UCI bike regulations. Because pro cyclists don't need to run after theirTT, they can afford to have a more "narrow" setup, sitting further back and more stretched out. This might not make much of a difference over shorter distances, but for an IM where you have to ride for 6 hours and then run a marathon, it makes a BIG difference...

Not that simple - for Ironman distance - if you read the other posts... Only sprint distance triathlons (drafting legal) don't allow tri bikes - eg. Energage series, which no longer exists anyway. Also for IM training you shouldn't be doing sprints other than as transition practice...

Frame geometry, areodynamics, different emaphisis of leg muscle use... And my own experince doing long distance traithlons on a road bike w/ clip ons vs a tri bike. If you buy second hand to start your loss wont be too big.

Very difficult to quanitfy. The bike itself wont save that much time - maybe 10+ minutes over 180km. But the difference to the run can be the difference between a 4 1/2 hour run and a 6+ hour walk. Obviously there are exeptions - if you are very flexible and don'e have lower back issues riding a road bike might not make much difference to your run. I just think (from my own experience) that if you're going to do IM, go all in and try to make it as least difficult as it already is!

What's your budget? If I had to buy a TT set up for say R20k, I would probably look to get an entry level tri bike for around R15 - 18k, then I could also pick up a cheap ass road bike for R3-5k for the odd group ride / road race. Pleanty of both for sale in the classifieds. A R15k tri bike will be far more beneficial on IM race day than a R20k road bike with clip ons. Or buy a good TT bike and if after IM you decide you no longer want to triathlons, just sell the TT bike and buy a road bike...

I dissagree with the previous comments. If your focus for next year is IM and doing other long distance triathlons leading up to it, rather get a Tri bike. While a clip on bars are an easy solution, you still wont get all the fit and aero benefits that a tri bike is designed for... remember the steeper seat tube of a tri bike is specifically designed to open up your pelvis in order to benefit the run after. I for one would not want to ride 180 km on a road bike and then run a marathon... a TT bike makes a huge difference here. You can get away with a road bike and clip ons for olympic distance races and even 70.3 (very hilly bike) but for anything else I say get a TT bike. Also, if you want to do other road races, there are literally thousands of road bikes sitting in garages not being used - just ask around to borrow one - even on the hub you'll find guys willing to lend you a road bike for a race if you need.

When attending a mate's braai for rugby on Saturday arvies, make sure you let everyone know that you did a 100 / 20km brick starting at 4am that morning and you "need to get off your feet".

"Out of 11 million long-distance runners, 59 people suffered cardiac arrest, 51 of them men." 0.005% chance of a cardiac arrest? I'll take those odds!

I cannot understand why roads cyclists that ride in the dark, have like a 10,000 lumen front light, but then a red back light that looks like a dying candle flame from 100 yards (or none at all...). I see this often... Cars come from behind - put a massive flashing red light on the back for goodness sake - as big and bright as you can find!

+1 Wern't they Bovril sarmies? Whatever they were seriously good. After all that sugary drink and GUs the savoury sarmie was like the best thing I had ever tasted... Seriously considering taking a Bovril sarmie or two on my long rides in future.

Whenever I passed the Power Horse table I ran faster, just so I could avoid the promo girls/boys battling to give the stuff away. I just had visions of it tasting like Jager, and it coming back up (like Jager) if I drank any...

My black steed, with a flash of colour added for a good cause - www.backonyourbike.com

Cool, thanks Dave.

Yip tried google, but a lot of stores don't indicate what they stock. Tribe is closed for the holidays already...