typhoon

That's coz you aren't pushing enough watts... Although it's usually just when you haven't tightened the wheel enough.

Tucked next to the dining room table, in front of the TV for watching Giro Make shift cellphone holder that originally came with a windscreen suction holder thingy.

Just do it, i'll see you there... again...

current goal 400... Cradle trophy day 1, 3h24 at 83% avg = 1500 points day 2, 1h48 at 82% = 600 points... Hope the goal doesn't go up too much after that little effort

already entered!

in for the marathon as usual...

was bound to happen when they increased the points for each activity, it made it easy to get up to the points needed for the reward. Just walk around the block and log it as a swim...?

Speaking of climbs... Are we seeing you there this year?

"you can't just be a little bit pregnant"

Haha those beers did go down quite well... well eventually... Have done the 80 for the last two years on a HT, fun times are probably a little questionable... Riding though that reserve after the descent down the Nek chatting to Dino Lloyd as we missioned over those grasbolle, he was on a dual BMC i think it was, i was quite envious... okay, maybe i was a lot... so i didn't stay around to chat and missioned on. On a dual this year, so it should be fun! https://www.strava.com/activities/310188971

Best tip most people will say for the Monster is save something in the tank for after the Monster. Slogging up the Monster (back of the Nek) is just that, a slog but it's the little rolling climbs afterwards that will hurt if you've burnt too many matches already

Thanks TP for the plan that I won, I'll definitely start playing with it soon! Wasn't too sure if I should start it now or wait, with the holidays coming up and going away, although it's with the bikes, so there isn't any reason not to start now. There seem to be quite a lot of positives coming out of this thread!

This is the 60km route from Clarens to Golden Gate i did in August on the road bike. http://app.strava.com/activities/173887642 The loops in Golden Gate are umm... "fun"... The little leg off at about 32km's, that road/path (two concrete strips) goes up to Highlands Mountain retreat, looked steep, and i don't think i was feeling it, so i skipped it and turned around. Segment: http://app.strava.com/segments/6559818 You can ride to the vultures hide (34km mark), there were just bones when i was there and no birds.

haha... ummm... glad one person thinks that... In again next year for sure, doing it with a cold this year wasn't fun at all! was also the first race on a 29er HT, from a 26er dual... was interesting...

My main issue with rollers is the lack of standing tends to get uncomfortable 45mins in. Standing takes some serious skill and generally the cad slows right down and it doesn't feel right. intervals aren't that hard to do but it's done with cad/speed. keep say 75-80 cad then stay in the same gear and rev up to 95-100ish, then back down. one way to do it. other workout i try is big ring up front and then about 6/7/8 up at the back, keep 80-85 cad and every 10min drop a gear for a hour. you'll find the more you on the rollers the more stable you become. when you spinning high cad and the bike bounces a little, you know your peddle stoke isn't smooth. momentum is your friend! low speeds make you wobble more. also holding the bars closer to the stem is more stable than trying to hold out wide or in the drops. The problem with rollers is because there is no resistance, you can't really do strength training.

Swift01 did it with his sister, they won the mixed and got the GC by 3mins or so.

Get a road bike to train with, maintenance is quite a lot less than a mtb.

http://www.treadmtb.co.za/cradle-gateway-2-gateway-trail-update/

Hero 3 silver

Here's the Satellite Descent:

What an awesome race! VG never disappoints! Yes that little bit above Oom Piets sucked a little but the rest of it made up for it completely! Did the Marathon on Saturday and then the half with Nicci on Sunday, her rear derailer cage broke 15km in, which caused us to abandon and head back to the finish along the tar. Even with a snotty nose, it didn't sap the energy levels nearly as badly as it did at the Monster. Starting in C batch and going out at probably an easier pace helped quite a lot, didn't try and rush past people but passed either when they were ready to pull over or the track opened up, made for an enjoyable one and didn't cross the line feeling like i'd been hit by a bus. One of the jewels at VG is the river route and blasting that to the finish definitely seemed to leave a lot more people smiling across the line. I'm sure the depth of the river crossing must have caught a few people by surprise... it helped knowing them and that dismounting and carrying was a way better idea. as bad as the extra oom piets climb was, I'm pretty sure we'll be back there soon to give it another try. There were times going up it that I did think Jou Blixem would have been better but new routes are also always welcome. and as always, the beers afterwards while we all waited for the others to finish were good! 4:32 was an okayish time, cramps were just about kept at bay, twinges every now and then but no lockups thankfully. Still sorting and going through the GoPro videos. Floating Bridge:

Was in the same boat, hadn't recovered from riding Cradle Trophy 2day with snotty nose, just can't seem to shake it, even a weeks antibiotics didn't help before Monster. Will try start slower and hopefully last a bit longer... Dunno how successful that plan will be, but will try keep it in mind

Did you not learn from Monster... Intervals the week leading up to the race wasn't a good idea... Can't say get well soon... coz you're not really sick yet... So see you in the morning on the start line

35 put me in C Mikes 27 and in B

Mmm so you got a 10min head start