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Great race again....hard as can be but thats xterra for you. Really love the vibe at these events and it is sad there is not more events like this in Gauteng. Did a 3.08 so happy with that but still need to work on the swim bigtime! @MTBc...I think the xterra series is the only hardcore offroad tri series...the rest can't really compare but still good fun.

Buffelspoort te bike is one of the hardest you will find....Big hills! I did both last year and it was perfect prep for Ironman.

The bike is hard......the run is from hell itself!!Only race I did last year I nearly quit! Will be back but doing much more hilly offroad running this year.

Nice tribute by the supersport team! http://www.supersport.com/cricket/sa-team/video/313534

I would think 52 ,54 would be too big.

Seems that the driver has no driver license and is illegally in South Africa.

So who did GNT champs yesterday at buffelspoort? My first Triathlon after Ironman in April and man I am feeling it today! Was a hard bike and run!! Some guys said the swim was long? Anybody know where I can find the results.?

Glad your Brother is ok!That section is very busy during that time of the day ,sounds like he might have been running on that cement path?I run there early mornings at least once a week. Crazy that they try something like this with all that movement around!!!

Yeah he is a natural climber but should have lost some threshold power over the years...not sure if it is normal for him to match a Rodriguez on power to weight ratio.Both similar build so that would mean he has the same or bigger ratio but at hes age I don't know.

Very similar to Froome....tall but skinny like hell!Good to see riders like that starting to win the big climbs and not some 75kg muscle monster.

Yeah,would have never put money on Horner for the win...not even 10 bucks...hehe,but he is looking very good on the climbs and the biggest on of them all is still to come. Hoping big time for a J Rod or Valverde win so lets see if they can take the fight to Nibs and Horner.

Good stage..Valverde,Horner and Rodriguez putting time into Nibs.Think this race is far from over. Hoping for Rodriguez to blow them al away on the big stages ahead....he really deserves a Grand tour win and he looks like he is getting stronger.

Yeah he is very lean...and very small..never too worried when a sub 60kg rider goes fast on a climb,it should be normal....its when a sub 60kg rider goes fast in a flat TT that I start to worry....

So did the Discovery health check today. They scored me negative on 2 things. Cholesterol being 5.8 and not 5...... For not having at least 5 servings of fruit and veggies per day. My discovery age is 39,one year older than I really am due to these 2 things. Last year did the test and scored full marks with a Discovery age of 34... Shows you how they still think about health.....

I try and stay close to Paleo so no dairy ,I do use some milk in fatshake and butter where I can. Carbs,On a normal day would be one bottle of peptosport(20grams carbs,10grams protein),Some Cashews(sometimes I will mix in some raisins for some exstra carbs),fruit(1 or 2 per day),and veggies(sweet potatoes the night before big race otherwise just normal veggies).That is the main sources for me during a normal week day.Weekend pretty much the same but with maybe a extra bottle of carbs. Try the following for a pre race night....or a big saturday with a long hard ride....Let me know how it works. 1.Stick to the strict Paleo with 100grams per day max during the week. 2.On Friday evening make yourself some sweet potatoes mash...leave the skin on and just mash.Then make a nice bolenaise mince with carrots and brocoli mixed in. Mince on mash and enjoy!! 3.Then right before bed drink some carbs in the form of maybe fruitjuice...just 20grams or so. Next morning fatshake,just a small one and a banana and then take carbs with but drink maybe a bottle over 4 hours Would love to hear your feedback on the power.....

Thanks...yes 100grams seem to work on heavy interval type training for me.Are you working on about 120grams of protein a day?

How many grams of carbs would that give you?My weekly training hours is very close to what you do and weight is close too...I weight 63 so interested to see what you would get from that ratio. I do the Paleo thing and stick to about 80 grams a day,100 if you include my enerydrink I take after training.Sometimes less that 80 grams. I do up my intake the day before a race to about 150grams.

I like @Tombeej approach to this whole diet , it is possible to use elements of LCHF,very low carb and Paleo and combine it in your daily diet.It does not have to be a all or nothing thing... In your case I think from a racing perspective in the long run it might be worth sticking with what you are trying right now for a bit and then start to to "relax" it a bit. Maybe in the long run building a fat burning machine now will make you stronger?? I think it can be a big advantage especially on the mtb ultra racing!You don't have to carry loads of stuff and can stop only once or not at all.....

Will organise for you.

Wifey made me these muffins... Eggs,creamcheese, macadamia powder and a small amount of cranberry's.Taste great!! Will try and work out the values but must be very low carb....

Anybody in Pretoria that want to order something from flexia? I want to place an order for mct power plus so if you want something le me know and she can maybe send it all in the same package?

@htone...thanks those recipes look great!Only want to do some for the first 2 weeks and then I will start to maybe only drink one every 3 days or so. Also send flexia a pm for details on how I can get some of those MCT snack.Looks great. I want to start experimenting now with some on the bike and of the bike snacks I can use during the Pioneer.Would like to do that race without taking any "bad" carbs and stick to lchf/paleo food types. Thinking about getting all my carb requirements from my normal race drink and maybe futurelife and the rest must be fat and proteins.

@Helpmytrap , your post on coconut oil being a good fuel got me thinking. What would be the best on the bike snack for say a big stage race like the Pioneer. If you could bake like a muffin with eggs,cocunut oil,cream cheese and some nut(best would be??) powder.Would that not be something that could work? What else do you guys think would be good?

Hell that would be great....he certainly deserve a Grand Tour win!But we have not seen anybody podium in back to back tour for many years. I hope he's late run of form in the tour might mean he will have something left for the Vuelta.He was nowhere close to he's best in the first 2 weeks so maybe he can pull it off?

Seems to be the general consensus from everybody that has spend time with him..just a great guy,down to earth and all those things. On the bike I think he is a different animal,the way he rides is almost everything but nice guy....he attacks even when he does not really need to and I think he does it to prove a point and he wants to remove all hope from hes opposition. You let a guy sit your wheel up a mountain you give him hope...and that is a bad thing.He starts to think maybe this guy is not that strong....maybe tomorrow I can attack him. Froome seems to make sure there is no doubt left... Also very interesting how he focussed on Contador even after it was clear that Contador was not he's biggest rival.Shows he has big respect for the man's abilities...you should never give Conto hope.Something Rodriguez could learn from..he could have won both the Giro and the Vuelta last year if he was more aggresive in the mountains.Was by far the strongest rider but always settled for small gains.