Sniffie

Soetdoring, Accacia karoo, also finished using shellac based friction polish.

Rhodesian teak mortar and tamboti pestle set. Finished using French polish friction technique.

A different angle.

Not a lot of turners on the hub? May I post some of my work? These are a siamese set of bluegum natural edged bowls. They came from the same piece of trunk. (Bottom to bottom.) The pith of the trunk was very much off centred and is actually in the smaller of the two bowls!

"View my entry" on top of the competition page.

Word of warning. Stay well to the left on Great Wall My China! Even on calm days the wind is normally pumping on that escarpment. There are some places on GWMC where a 100 m plus fall awaits you if you get blown over.

Easiest way to remember is RH side pedal fastens clockwise, like any normal bolt an nut combination. LH pedal fastens anti clockwise.

double post

Right pedal unscrew anti clockwise and left clockwise. Plus what iteachcoffee said.

Same here! Hay fever, blocked or runny nose thing of the past.

All of the best Bonus. Live your dream! We would like to visit some time.

For obvious reasons one should refer to training or racing time rather than distances. It is important to remember that maximum rate of absorbtion in the human intestines is only about 1 g carbs per minute. A normally fuelled human should have enough muscle and liver glycogen reserves for about 90 min of strenous exercise. There is some evidence that glucose and frucrose and maltodextrin are metabolised through different pathways, so that when a mixture of them is taken, the absorbtion rate is somewhat more than 1 g/min. There is also prove that on events exceeding 3 hrs some protein would be beneficial to faster recovery. If you are taking in more than can be metabolised, it will inevitably lead to discomfort like bloating, stomach cramps and nausea. With all of the above taken into acount, here is some general guidlines: less than 45 min: no carbs needed. 45-75 min: mouth rinsing, with any type of carb. 1-2 hr: up to 30 g/hr, any type of carb 2-3 hr: up to 60g/hr, carbs that are oxidized rapidly like glucose or maltodextrin more than 2.5 hrs: up to 90g/hr, MUST be a combination of carbs that are absorbed via different mechanisms (e.g. glucose or maltodextrine combined with fructose in a 2:1 ratio.) Longer than 3 hours 1 gram of protein can be consumed for every 4 to 5 grams of carbs.

Good old Polyester cycling shirts are quite shiny and silky to the feel.

Unless he has been clipped by a car or motorbike before he came in to view, the amount of cars had nothing to do with his accident. The car he crashed into did nothing wrong, it followed a predictable line and speed through the corner. If you look care fully Matt came in to the corner already out of control. It was an absolute horrific accident and I hope he will make a full recovery. Pro cycling certainly aint for the faint of heart!

“The innovative programs that James Wilson provided for me during the 3 years we worked together played a big role in my rapid success at the highest levels of downhill racing." Aaron on the time James Wilson helped him with his strength and conditioning. Google bikejames .com.

It is a common fact that most westernized societies are becoming fatter and fatter. Incidence of obesity, type II diabetes, and cardiovascular disease are sky rocketing. The Americans, Britts and Saffas are fatter than ever before. How can you deny that the incidence of metabolic diseases are not rising? I thought that it was common knowledge that the biggest contributor to the higher life expectancy of us as a human race was due to the fact, that thanks to proper medical care, the incidence of child mortality fell dramatically. Then there is also factors like proper sanitation, victories against infections and parasitic diseases, cleaner drinking water, antibiotics, improved medical procedures etc. I suppose you are referring to the low carb diet as a "new" diet. In fact humans have been eating low carb, for millions of years. One would have to eat a bucket full of edible leaves, shoots, tubers and sprouts to ingest say 30 g of carbs. 30g of protein and / or fat on the other hand would only mean a few hands full of grubs, tree nuts or birds eggs. Not to mention the enormous amounts of fat and protein in the carcass of even a small antelope. Talus I ask you to read just one article with an open mind: http://www.diabetes-book.com/big-fat-lie/ If, after reading this, can you unequivocally state that in your mind there is not even the smallest thought that perhaps there could be some benefit in reducing carbs (especially refined and manufactured ones like breads, cereals and sugars) in favor of healthy fats, even a portion of saturated fat? If you still think along these lines: Saturated fat = high cholestrol = cardiovascular disease = early death, then why: 1 Did hunter gatherer tribes like the Inuit and San, to name just 2, survive for millions of years on a diet comprising lots of fat, less protein and trace amounts of carbs? 2 Do some individuals of these hunter gatherer tribes, if they are lucky enough to survive infancy and the perils of nature, beast and famine, reach a healthy old age, even by modern standards, on such an "unhealthy" diet? 3 Do the French have one of the lowest incidences of cardiovascular disease in Europe despite their high consumption of animal fats? To make it even more baffling the French are still one the nations in Europe with the most smokers per capita. I am sure you have heard of the French paradox? 4 Do people that follow a LCHF lifestyle find that with time their blood lipids improve? Yes total cholestrol numbers rise, but so does HDL cholestrol (the beneficial one) In fact the ratio of HDL to LDL improves with a low carb approach. Triglycerides also drops as a result of this lifestyle. There has been numerous accounts of this on the old, as well as the new, LCHF thread on the Hub. I can also vouch for this tendency. My lipid numbers have shown a steady improvement in the 3 years since starting LCHF. (Don't worry I am doing this in collaboration with my GP and seeing a cardiologist once a year. Arteries are still nice and open at the age of 51, despite high cholestrol numbers) By way of experimenting I have been on and off the LCHF lifestyle since August 2012. I can state that it has the following benefits for me: 1 My weight dropped into a healthy range, and remains stable while on LCHF. 2 Lipogram is still improving even after 3 Years on LCHF. (I am still taking the same dosage of statins that I took before LCHF) 3 I don't suffer an afternoon energy drop, and I don't get ravenously hungry as I did on high carbs. 4 No bloating and flatulence on LCHF. 5 Better sleeping patterns. For fear of highjacking JCZA's thread I will now sign off from this one, after all we have our own thread. I hope that you will tolerate this last post here, as most of us welcomed positive debate on the LCHF thread. Human nutrition is so complex, and I am in no way advocating an 'eat any and as much fat as possible, and no carb approach'. As has been said lots of times: "Not all fats are good, and not all carbs are bad" Anyway JCZA's thread has more to do with racing and carb consuming to be able to perform at your best, so I will be signing of for good. Ciao!

I think nobody is denying the fact that it is possible to win races, even at pro elite level, on a diet like Chris is describing above. The massive amounts of oxygen "burned" by a pro cyclist like Horner though, leads to free radical formation at a gigantic scale. With a diet like his, almost null and void of any antioxidants, he is setting himself up for big health problems down the line. I think it is a plain stupid move by him to be even publishing something like this. Many aspiring young pros, and even worse recreational cyclists, might be reading this and thinking it is OK to stuff their pie holes full of all this crap. Just because you are burning off all the calories does not mean you can eat any crap without serious health consequences.

Perhaps, perhaps not. High carbohydrate intake has only been part of the human diet for the last 10 000 odd years of our 4 million years. If saturated animal fat is bad for humans we would have been extinct long ago. So you can argue that our fat experiment has been going for millions of years. What is also interesting to note is that in all westernized cultures over the world, as per capita fat consumption dropped over the last 100 years, the incidence of metabolic disorders rose proportionately.

The switch from fat burner to carb burner happens instantly. Within a few minutes you can feel energy levels rising after consuming carbs. From own experience the switch back to ketosis takes longer, but in my case not longer than 24 hours, if strict carb restriction is applied. The consumption of medium chain triglyceride oil, like coconut oil, helps the ketosis process along.

Ketogenesis must have been part of human evolution. That is what enabled our forefathers, and indeed up to this day some remaining hunter gatherer tribes, to survive extended periods of famine. The alternative pathways for energy production already exists within each of us. Perhaps it just takes some time to "switch on the genes" that has been lying dormant for hundreds of years?

Enige iets met 'n 'te' in is sleg vir die mens, behalwe 'te voet', en 'te perd.'

No off course not, beer was heaven sent.

Thanks Gerald and Admin! It has been great fun. Can't wait for next year. Congrats to all the winners!

I have been steadily making progress up the leader board. Finally broke into the top 100 yesterday. Alas it seems that the tour is going to be at least a week to short for my team. What was I thinking for leaving out Quintana though!

Pack your climbing legs and granny gears! There are some gnarly little climbs and some long drags.