bleedToWin

And I think he'll be the better for it. Super excited.

I know you kid, but WvA actually has a better record on courses designed by AvdP...

Yes, we went Saturday.

What a lekker day. Only problem is now my daughter wants "a fiets like pappa, and a fiets like the ooms today!"

Full schedule for Saturday.

Thanks. As an outsider I was getting confused about the schedule and Saturday vs Sunday. I see the big one is Saturday.

Cool. Will look for start times and try to rally the family...

I'm consider spectating this weekend in Stellies. Anyone know where I can find info?

Sorry about your crash. I think you learned the wrong lesson though with your "moral of the story". Offer the safe overtake. If not taken then take the lane for the rest of the descend. Assertive riding with your intentions clear to motorists is the safest way to go.

*proceeds to Strava stalk the man... Notice I'm on slightly higher hours year to date...

The changed route offers nothing worth while. Last year in Elite the race was stupid fast and dangerous (first 90km in 2h) only to sprint up Adderley, dive bomb through mini traffic circles with traffic officers unprepared for our arrival and the size and speed of our group (also cars on the road and half-way into the circles here), and then sprint up a halved Odendal. Meh. This year I'm happy to be going to Oudtshoorn for SA's over the same weekend.

Is this a casual cut? The jersey seems quite loose compared to the gentleman's regular team kit which is also made by Vye...

If the city gave the feedback infrastructure for free and only paid for your monthly units that exceeds 100 monthly everyone would sign up and happily contribute even those that won't ever see a cent. They could greatly reduce their offering per unit over 100 and people would still do it.

Also. BCAA are protein. Protein slows gastric emptying and carb absorption which slows performance on the bike and slows recovery and glycogen resynthesis immediately following exercise. Take protein (or BCAA if you must) 2 hours or more before or after.

Not sure why people think the chemical structure makes 3 of the 9 essential amino acids more essential than the other 6. Take complete protein, get everything in a balanced ratio.

Parts relevant to OP question: You are likely not consuming enough protein, and you should spread your protein intake throughout the entire day.

You need carbs before riding to fuel what you are about to do. You need carbs during workouts to fuel what you are busy doing. You need carbs post workout to recover from what you just did. Protein slows gastric emptying and is best avoided anywhere near your workouts. Post workout recovery should focus on glycogen resynthesis. The sooner you get your carbs and the easier you make it to digest and absorb them the better. If your diet needs supplementation of protein, then it needs it every day regardless of type of workout, and you can take it at any time of day. Some take it in the morning to bump satiety, some take it in the evenings to replace a post dinner treat habit. Doesn't make a difference.

These days (last couple of years) they don't process seeding after events, but rather just before it's needed for the next event so probably about 2 weeks from now.

Into the top10 today alongside his teammate that won Paarl Cycle Tour in December. Tesson and Soupe building a small but meaningful GC lead via bonus seconds.

What's the going rate for a spot on a conti squad? 😨

I'm a blurry blob right at the back of the sprint finish. Not sure higher resolution will be of much help to me...

Tyler still waiting for his Visa.

Garmin Body Battery is largely based on HRV.

Stage 2 just rolled off. A lumpy sprint stage.

Marc Pritzen is currently partaking in La Tropicale Amissa Bongo(2.1), with 7 stages, all sprint stages, this could be a good start with his new team. Stage 1 was yesterday with a good-not-great result.