Captain Fastbastard Mayhem

If I remember correctly, the difference arises as a result of the use of different muscle fibres when doing a fast v slow cadence. Fast cadence is fast-twitch muscles, which generally use less blood & oxygen, and recover faster, vs the slow twitch muscles that use a lot more blood & oxygen, and recover alot slower. If you spin faster, it works out that you actually expel the same amount of work, but WORK less for it, if you know what I mean. consider it like hauling a bunch of goods through a pully system: how many times could you lift a weight of 50kg without leverage? possibly 5? 10? 20 at a push? Now do the same with a weight of 10kg. You'll be able to go for MUCH longer, and recover more quickly as well. You'll have to pull faster than the guy moving 50kg at a time, but that won't matter because you'll be doing it far more efficiently than him, at a much lower rate of exertion.

Awesome Fixie! Simple way to tell SS vs Fixie - are there brakes?

yep. Except it has walls and a roof, and wasn't lobbied for construction by the local ANCYL branch...

nope. I don't share my stash!

Another one for how I have done a deal for a NCR item. Wanted to buy a surfski, and had my car all set up to take it home etc. I got there, and said I'd take it. I tried to transfer the cash on my phone, that wouldn't work. I then asked if I could use their computer to log in to FNB (I went to their house) but it needed a password to connect to the web. I then asked if the seller would send me their banking details by sms / e-mail, and I would do the transfer as soon as I had the message. I gave the seller my business card, as well as another contact number. They said okay, and I took the ski that day. I waited 5 days for the message to come through! Paid the same day as the message came.

Yep. A sock that slappers wear to prevent damage to vital components...

That would be a slapsox (original one) or chainstay protector...

the cutting is thanks to a single conservation-nazi, and it has been documented in the local paper for the past 3 years or so. He's a hectic lobbyist, and wants to return the Table Mountain area to its "former glory" by reintroducing native fynbos to the area. Forgetting that there is countless wildlife that has taken residence in Tokai. And that the trees are holding up the majority of the soil, and stopping hectic erosion from taking place.

I have an ICE-ID myself. If you change med aid details or anything, just get a new one. Replacement tags aren't expensive. On the contrary, they're cheap when compared to the actual cost that could arise from not having one when something happens. Sweatsafe etc - same sort of thing - BUT I have a comprehensive med aid, with gap cover. All details are on my ICE ID. Which is visible. I see no reason to pay R 40 p/m for something that gives me R 100,000 cover for accidental hospitalisation when I pay for an unlimited cover option. At the end of the day - have SOMETHING that is visible. And not just on the bike, because that will be the last thing getting any sort of attention and could be totally missed.

Haha! Also a Westlake member. Recently returned.

Yeah - thing is, I'm fully prepared to be part of "they" and will ponce anybody who has a snide comment for someone who is helping maintain the trails. Regarding the time and place, I just need to get in to contact with Amarider / Dirtopia so something else can be organized. I'm sure a couple of okes at least (min 5 or so) would be able willing to help us spruce them up a bit...

Sweet pair of kicks you have there!

oi! My MTB has cable guides at the bottom of the BB! Granted, I have converted the cables to be fully enclosed throughout, so it's now useless, but anyway...

Awesome. We need more distributors like Gavin!

using a torque wrench to tighten a seatpost bolt is like using a 747 to tow a glider. Total overkill. Just remove it, and re-tighten when all the water has been released from the frame. It's not rocket science. Plus, you'll need to know how to do it if you need to adjust the height on the fly. Are you going to take your torque wrench with you on each ride? I thought not.

yeah, we were. But I use a WC 2011 to log those, er, logs.

taking the seatpost out...

My sleep patterns vary. Min 5 hours, max 8. Love my sleep though, so sometimes it has been known to stretch to 14. One occasion was this year's new years celebrations. I was out of it from 16h00 on the 31st to 06h00 on the 1st. Stress of the year finally got to me!

Heh! I have 3! one on my stem, and one for each arm! So much of awesomeness, I cannot explain! I'm using my 310xt to log my training. No bands to speak of - my Livestrong band came off after 4 years of use, and will be going back on soon. Took it off cos it was too tight. I have big wrists.

Just take it out, mate. And when you're re-tightening it, don't crank it over with all your might. You can judge how tight it should be when you loosen it. Water in the frame could be a problem...

Yeah, really sad news. Thing is, one of those is literally just R 150. Small price to pay for peace of mind. Alternatively, make one yourself... It'll just take 30 mins of your time. Plus, it's visible. Sometimes the medics may not be able to rotate you to check if you have anything in your pockets, and that takes time. Something on your arm, however, is readily accessible.

Already increased the data backlog thanks to dinner I'm looking forward to this week's training... Gonna hit it hard!

Down 1 to 99kg! Fantastic. And that's before the day's download...

Please guys - remember to carry ID and medical info with you at all times! RIP... strength to Andrew's family in this time of sorrow. FROM THE WARTHOGS NEWSLETTER ----------------------------------------------------------- Yesterday's Sunday morning ride in Tokai ended on a sombre note At about 10h30 as we were heading down from Noordhoek Peak (about 300m from 'Silvermine Gate') a cyclist came running towards me waving his arms. He said there was a medical emergency - a guy had either broken his neck or had a heart attack & that they were 'losing him' & would I please call an ambulance. It's turns out 4 mates were riding together. 2 headed up to N/Peak & the other 2 turned back to head down the mountain. Suddenly Mike realised that Andy was no longer behind him. He turned back & headed up & found Andy slouched over his bars. At this stage 2 other cyclists arrived at the same time. They then started CPR. I sprinted back towards the gate where there was better reception & called Netcare (082-911). I got through to a call centre in Jbg & explained where we were & said we would meet the ambulance at the 'Silvermine Gate' entrance. Worried that they wouldn't find us, I also called someone I knew at Netcare but she confirmed that the ambulance was already on it's way. By this stage there were about 6 cyclists helping out all together. Some guys were flagging down motorists & asking them to a) get the gate unlocked for ambulance access & B) look out for paramedics from the cycling race (Cape Cobra) down the road & send them up. Some waited at the gate for the paramedics. About 20 mins later a paramedic arrived by car & had to run to the victim on foot as the gate was stil locked. 2 of us helped carry his gear & he then 'took over' when he arrived at the scene. About 10 minutes later 3 more medics arrived on foot (parked ambulance at locked gate) There was a long battle & they tried everything but unfortunately at 11h37 Andy was announced dead. By chance, another friend rode past while the medics were trying to resusitate him & recognised him. She was able to call his wife to 'warn her' & get another friend to her to drive her through. So, a grim end to a ride but some important lessons to be learnt : 1. Learn the ABC 's of CPR (trust me - you don't want to watch a buddy die while you don't know what to do) Any hogs who can help arrange a course or advise where/who can ? 2. Carry some form of ID on you (other than having his mate with him, this guy had nothing). Write all your details (*) on a card & laminate it or wear something on your wrist (I have a medic alert) (*) Full name, ID #, blood type, next of kin & contact #, allergies, etc 3. Know who/where to phone in an emergency - remain calm & explain clearly where you are. They will ask you for some details - eg. 47 yr old male, suspected heart attack, etc. 4. The paramedic told us this happens all the time - unfit people push themself too hard - their heart rate stays too high for too long and it goes into fibulations and the person has a heart attack and dies. IF YOU HAVE NOT EXERCISED FOR A WHILE DO NOT OVER EXERT YOURSELF (trying to keep up with the race snakes) R.I.P. Andrew F.

Well said, Ide.