vanniri

Some more weight saving tips using a cutter as tool: 1) Excess knobbies on your tyres 2) The side ridges of your grips 3) Cut all excess cable - buy new one´s when you need to adjust 4) Cut your handlebar as short as possible, it only need to provide for the stem + brake/shifter clamp + grips 5) Cut your finger and toe nails 6) Cut your hair 7) Cut your sleeves on riding jersey 8) Cut your cycling trousers just below the padding

Dangle is planning to leave his gears at home for the Attakwas, I am assuming he also prepares with the same setup.

I have been living in more than a handful of countries and one clear trend is obese people eating lots of sugar and processed foods. Accordingly I have invested in a pharmaceutical company on the edge of diabetics diagnotics and treatment. This investment is as safe as the investment in tobacco companies after WWI, great depression and WWII

Agree, I´m 193cm and 84kg and able to see veins on my shoulders!

Yes, especially on SS

Sent me a PM with your email and I will sent you a document I compiled with some trails around Stellenbosch

My two cents: Use HR for endurance (much better than power), use power for intervals of more than 3-5 minutes in duration. Use RPE for short intervals (it should be so hard you are unable to focus on any numbers on a screen!)

First decide on the high-level phase you are in, for e.g. rest/recovery, base/build or race. These phases can be anything from 2-3 months long (depending on your goals). Secondly, choose exercises appropriate to the phase. For e.g. base/build phase: endurance riding, power (gym and cycling), speed, etc. Thirdly, select the exercises appropriate to the racing you intend doing, or alternatively focus on weak areas. Some golden threads running through all phases: 1) Endurance is your base, always include at least on long endurance session per week, irrespective of phase your in. Lenght = at least 20% more than your estimated time of completing the race you selected 2) Work rate is a function of time + intensity + frequency 3) Progresively increase your work rate over time 4) Monitor your resting HR, adjust your work rate accordingly 5) Rest hard, train hard then rest some more 5) Eat within 20 minutes of exercise

In the middle of the article the author makes a conclusion, then he rambles on for another 6 paragraphs. Irrespective the merit of his argument he seems more interested in making a point than pointing to the facts.

it was the one I wanted.

So you think SA is bad - see Brazil´s take on VAT and the collection thereof below: Effective on January 1, higher mark-up values used to calculate the VAT tax (ICMS) under the tax-in-advance system (Tax Substitution) were adopted in the state of São Paulo. Under the Tax Substitution regime, the ICMS of the entire supply chain is collected in advance by the manufacturer, and is calculated by assuming a mark-up or value-added margin until the sale to the final customer, multiplied by the tax rate.

Good question. My take: Short bursts of speed - You need to increase cadence speed for short bursts - train at 100 to 110 rpm for 1 hour focussing on pedal form. Long consistent speed (timetrails) - 20 minutes very hard (slightly below lactate threshold). Try repeating once or twice. Rest 10 minutes between sets. Both these two should be very hard to finish or you are not going hard enough

This morning at 5:30 it was 31deg on my balcony with no direct sun exposure(Salvador, Brazil). Drank 2 litres of fluid in 1,5 hours of training + 8 glasses of water before till now, went to the bathroom only 2 times today...

Finally a replacement topic for powerbalance bands!

Assuming that one talks about what is close to one´s feelings I think the analysis is relevant. i have made no attempt to analyse the data, that´s the job of admin

In fact that´s exactly what I did - in my defense I was sitting at the airport waiting for my flight to Rio.

89 posts Post leaders: Big H - 13 The-Break - 10 Steven69 - 10 Scotty - 6 Topwine - 6 More than 50% of the posts between you lot Admin, spot the problem?

Ditto for me. I have found myself not logging-in when I am in SA, unlikely if I will continue visiting the hub on my return.

Nutritious stuff, you must be a health freak!

Did not have time to check-out the beaches, spent all my energy negotiating with the tube and then rush back to sent Stewie911 the news. Btw - the tube has bad breath - anything to do with his previous place of stay?

I found your tube this afternoon on a beach in Brasil. After commenting you are looking for it and would like it to go back he said to f..k off, he has been tired hanging under your ass now for awhile and has found a new job as a boob tube. He also says not to call him, he´ll call you.

Do they look better after a few beers?

Work? - finish my work here in Brasil with a bang. Decide what´s next. Cycling? - get back into cycling again on my return, cycle for 6 - 9 months with no-limits, consider doing the freedom challenge on my own without any timeframe in mind, i.e. if I see and I like I explore.

The dutch mtbér of the year nogal! (Rudi van Houts) tested positive for the same substance as Contador. Apparently both had meat on the menu (one from Spain and one from Mexico) I will limit my meat intake to only those cuts sourced from the Karoo in future

Have been flying all over Brasil the last couple of days, unbelieveable the magnitude of the rivers systems - both size and quantity, even in places considered by them as arid.