JannievanZyl

Vodacom does have an operation 5G mobile network (was actually live before MTN) and supports a number of 5G handsets already, Samsung, etc. So, if they tell you they support 5G handsets, that is 100% correct. HOWEVER, Apple have not yet enabled iPhone 12 devices for Vodacom's network. This is a function of Apple, not Vodacom. When Apple push the new configs down to the phones, they'll automatically start working.

Just saw this now, will DM you.

You might have ended up with some of the games I wrote for him to sell with the computers!

Yup,, my bad. Was Stan Katz. I always get confused between the two.

Tony Factor's? He sold a lot of home computers. I wrote a lot of computer games for them in the early 80's. Paid me R50 a game.

The VIC20 was called the VC20 in Germany because "VIC' had quite a different meaning there....

As it happens, I'm busy restoring a few Commodore C64.

Before:

Another resto project, nearly complete. Need a few small bits including pedals and grips, then they're done as well.

Just receive my fully restored Lejeune back from Francois du Toit. Complete with period correct components (1980 Dura Ace 9-speed group set, Shimano 600 brakes, Cinelli handle bar, Brookes Professional saddle). Saying I'm happy is an understatement.

Firstly; We are indeed very fortunate to have such an extended, well maintained cycle path system in Cape Town. Cyclists in other cities have no idea how lucky we are. I often try and cycle on the green paths in Sandton and it's completely useless. So kudos to the City of Cape Town. Secondly; Routing the cycling lane along the bus route makes logical sense from many different angles. Land ownership, no traffic, etc. Thirdly; As posted above, it's only a small section that's problematic. But it is a big problem. And likely there is no short term solution. I've seen attempts at patrolling the section under discussion but the resource requirements to do it properly will make it very expensive. For me, as above, an immediate solution is to re-open the harbour like it used to be. Failing that, it's not a huge project to construct a path on the outside of the harbour fence, where the single track currently runs. I often cycle it in or out of town (MTB) and it's safe with more than enough space. The Woodstock off-ramp is the only danger point you need to cross. I typically cycle into town with the cycle path as there are enough other cyclists early on a weekend. But coming back I always do the N1 to Marine Drive. On Sunday morning the cops pulled me over on this section stating I'm not allowed on the highway. Had to get off. If more and more cyclists are going to use this road, I can see the dollar signs in a few cop eyes, fining cyclists on this section. Anyone knows where the N1 formally starts, coming out of Cape Town? I rode it twice on Monday on my motorbike and there are no signs posted.

Do I understand the above correctly that you can cycle from Houtbay side up, but not down the Noordhoek side? Or is it completely off limits?

Carry something like nuts, droewors or even Super Starch in your bottle. Eat something small at the forced halfway stop, eggs maybe.

New baby: Aprilia SXV 550

I pour my cocnut oil in ice cube trays and stick it in the fridge. You now get nice 10g blocks of easy to eat coconut.

It is. LDL size, at least. Which is the important one. You can do it via Pathcare and they send the serum to UCT where it's done.

Had mine for a week now. Battery still on 80%. But I updated immediately to 2.90 when I got it and then to 3.0. Do recall there were some issues with earlier version of the firmware.

Spend a lot of time pondering the various smart watch options, including the Apple Watch, the various Android ones and the different fitness models. Eventually you need to find your own sweet spot on the continuum of features and I ended up getting the Vivoactive. Pretty happy after the first week.

Excellent post, thanks. Been in ketosis myself and dropped from 84 to 66 over the last two years and can now do 6-hour rides on water. Often without breakfast. Can you give some more details on your off-bike nutrition during the race, please? What and how much did you eat before and after? Oh, and your fat-bomb recipe would be cool!

Some good movies to watch: 1. Carb-Loaded - A Culture Dying to Eat (2014) 2. Fed Up (2014) 3. Cereal Killer 1 (2014) 4. Cereal Killers 2 (2015)

Nice to find someone who knows his subject. About 50% of insulin is released during the day when you're in a fasted state. You getting your protein insulin numbers from the Oz study?

Two methods: 1, Pee on a stick; about R300 for a 100 sticks, available at Dischem - measures urine levels of acetoacetate. It's cheap but not very accurate, especially at low levels (<1). Also acetoacetate in the urine does not always correlate to blood levels. 2. Blood levels via finger prick: Measure blood levels of beta-hydroxybutyrate, the actual ketone body used by your brain / muscles. Need a meter and test strips, both available at Dischem / M-Kem. About R30 per test, so quite expensive, but very accurate.

Yup, I've been tracking my diet, macro percentages, exercise and ketone levels for quite a long time and can clearly see the correlation between them: 1. Cutting calories / fasting will drive up ketones. 2. Endurance exercise will drive up ketones (a LOT). But only transient. 3. Cutting carbs substantially / increasing fat substantially will drive up ketones. 4. Overdoing protein will drop ketones. Clearly overdoing carbs will do the same. The above works cumulativly, eg. if you do long rides in a fasted state, the numbers go quite high. I've seen 8!

Getting enough fat in (without getting too much protein) is quite a challenge. Macadamia nuts, Avo and the fat from biltong is on my go-to list. Then some nice, high-fat cheese. If you get too much protein, it will spike your insulin.