Helpmytrap

I saw that they shared your blog on the FB page, pretty cool of them.

Will do, I'm hopefully getting well borrowing a power tap from Thursday. So will also be able to see how my max power changes over the next few months.

Thanks for the replies, I'll see if I can find htone's fat shake (I do remember reading about it a while back.) More info: About a year ago (since Tim Noake's was on Carte Blanche) I started upping my fat intake and lowered my carb intake, which did wonders for my physique. Then at the start of this year I cut out the majority of starch from my meals (nearly going Paleo) and eating majority veg, fat and protein. I must admit that it was actually working for me. Although still high, my carb intake was never more than 150g a day. Things went a bit awry a few weeks prior to Sani this year where I upped my carb intake for whatever reason and I have unfortunately maintained that since then. So where I'm sitting at now, after about 2 months on a higher carb than fat diet I've noticed that my legs are "moody" on the bike, I don't recover enough to have a good training week, let alone 3 in a 4 week cycle. And I haven't had a ride in ages where I feel fresh and "frisky." Oh, I also run 4km with the neighbours dog 3-5 times a week for extra cash and cross training. After being on the paleo part of my diet this year, my weight was down to 58kg. But to be on the safe side I upped my calorie intake until I stabilised at 61kg, 5% body fat @ 1.73m. I'm now at 61.5kg. I realise now that everything worked out quite well for me with paleo but I'd really like to go cold turkey on carbs completely. I might be 21 years old but if I am able to pull this off, I could really have an awesome race career in the years to come. I thought I might as well be strict LCHF because that is where I would like to be in the end so why drag the process out. PLUS my grandfather on the one side of the family and grandmother on the other were/are (respectively) both type 2 diabetics. I think I might just take that "off" season now, I'll still race but obviously not at the same level. As you can see in my signature below I've done quite a bit of riding with 90% being MTB this year. Maybe taking it easy for a few months will do me a whole lot of good. On training days, my pre ride meals "were" FutureLife, so that's where about 40% of my daily carbs came from, the rest was milk, double cream greek yoghurt, recovery drink and veg. And I always eat either salad or mixed veg for lunch with lots of olive oil and butter in the case of veg. Anyway, Sunday I went for a 5hr ride on the road bike and with yesterday being LCHF (less than 30g carbs and lekker pork crackling for dinner), today having maybe 5g carbs in my breakfast, my 2hr road ride wasn't the greatest (http://app.strava.com/activities/62706934)... Legs were sore the whole ride and the last hour I was really limping home. And so the suffering has begun. I'll keep you guys posted as things go up or down and ask for the odd recipe.

Beatroot Garlic Ginger

I've got 3 boxes for sale if anyone is interested.

Zoophilia has made its way into sport? Never mind, I see now.

Yesterday I decided to commit to LCHF. I already eat certain fat sources such as macadamia and almond nuts, olive oil, butter, avo and cheeses but my question is what else is easily attainable? (Besides for coconut oil that I need to go buy.) This is quite a big decision for me on the bases that I'm a very competitive rider, I had my first ever top 10 at the Rooiberg marathon and that alone is a huge accomplishment for me. So the issue being that I'll be sacrificing my results and I wont feel like riding for the next few months as my body starts to adapt to fat as a fuel source. (From listening to your experiences.) So the mental problem that I have is that my fitness will be going "backwards" in the short term despite my knowledge of the long term gains. How does one push through this? The ultimate test will be the Namib Desert Dash this year. And in the now, what can one eat on the bike so that you don't cause any insulin spikes to set back adaptation/ketosis.

Some motorists are complete idiots and I can't not post this. On our ride yesterday, 2 of us took the road bikes out for a spin around Cullinan and back. A few k's from home coming up Hans Strijdom/Solomon M. Rd (just after Lynnwood Rd) we stopped at the Wapadrand traffic light (at that point the yellow lane becomes a lane to turn left towards Mica.) As the light turns green and we start going, a car approaching from behind to turn left starts hooting at us. We look back to figure WTF is this guy smoking to realise it was one of our mates being a tjop. Anyway, suddenly Mr. @rseh0le in his new Porsche Boxter that is on our right starts hooting/swearing at us "joining in" on our mates "complaining", which had nothing to do with him and in no way affected him. The guy was driving at our pace to voice his opinion, after some words were exchanged and he drove off, I couldn't believe what had just happened. Silly motorists.

Does that mean you bought the ice-cream machine?

And inside are two 6902 bearings with a spacer.

He was referring to those old school hubs that when you "peddle backwards" it applies a brake which is inside the hub, it can still free wheel.

In my eyes it is not such a bad thing, I can't remember the last time I actually used mine. But that's just me. Plus, it allows for a smaller design as I'm sure it is a somewhat bulky device.

You should go ride in Plett/Knysna, nearly everything is "N2 Climb". Also, sometimes strava creates segments automatically which is usually segments like R339 Climb etc.

Thanks.

Tim, who was the woman taking photos at the start? More specifically in the A batch chute, it was a dark haired woman.

As far as I know, one of the wall panels form a door that opens inward.

Which reminds me, it is time to service my SID again.

Well aware, just discussing my OCD-ness.

Everything is relative though, 50 hours in the Cape isn't the same as 50 hours on our infamous dirt roads. Which is why I stretch the service intervals a little. Besides, it isn't financially viable to service a fork on a monthly basis based on those hours.

I log all my stuff on Garmin Connect and keep a log book of when I replace what so that I know the hours and distance I get out of each item. Personally I think it is based on your terrain. It is flat up here so my 38T chainring is only really subjected to high cadence where you live in a hillier part of the world and subject it to slow but "powerful" efforts which wear it down faster.

See above post.

I replaced my drivetrain last week after 10 312km. I got a cassette, chain rings (2x10) and pulleys, and get 3 chains per cassette. EDIT: I use Shimano 105 chains (yes it is a road chain.)

I would have thought that 50 hours was a better guess. So all I would check is if the RD was out of tune and top up the sealant if need be. I don't see how a chain would be on the verge of being replaced when I get no less than 3400km on a chain.

Sounds like a minor service to me. 700km and I polish my frame.

I never remove thorns, saves me the hassle of plugging them.