Cycle Fan

Hi Guys, A couple of PE athletes have started a fund-raising initiative called 4-change. We're raising funds for Operation Smile Madiba Bay - a children's hospice (amongst other thiings) in Port Elizabeth through our racing (or finishing depending on the goals). We're hoping to raise R60 000 by the end of 2012, so the more athletes who sign-up the better... The concept is simple, sign-up by purchasing a Race Top, and get a membership card that will give you discounts on bike services, sports massage, nutrition, bike accessories, discounts on wetsuits, running shoes & accommodation (some only apply to PE). Then get your family, friends and colleagues to sponsor you on a per km basis and let their 'small change' make a big change in the lives of the kids at Operation Smile... There are a couple of guys doing the 70.3 so if you'd like to get involved, take a look at the website: www.4-change.co.za and Tri-4-change... Orders for the race kit are closing next week, so if you'd like to RACE FOR A REASON, then please sign-up. You can PM me for more info.

Hi guys, Here's the sign-up form if anyone's interested. It has some background on 4-change as well as the kit design. sign-up-form.pdf

Hi Hubbers, There are a goup of us in PE that have started '4-change'. 4-change is a sports-based fundraising initiative focused on transforming the lives of those less fortunate. The concept is simple, athletes sign-up and get their friends, family or colleagues to sponsor them in a 4-change event on a per kilometre basis and let their ‘small change’ make a big change in the lives of those that need it most. For example, a sponsorship of R1/km for a 100km cycle race = R100 sponsorship. 4-change has partnered with Operation Smile Madiba Bay in the hopes of raising R60 000 by the end of 2012. Operation Smile Madiba Bay provides invaluable support and assistance to the underprivileged of Port Elizabeth through a professional and interdisciplinary Pediatric Palliative Care programme for children suffering through any form of a life limiting or life threatening disease. A detailed profile of the vision and services of Operation Smile is available for download from the 4-change website (www.4-change.co.za). If you're in PE, you'll get a 4-change membership card that will give you exclusive, on-going discounts from our partners which include sports nutrition, cycling accessories, wetsuits, bike services, running shoes, sports massage and accommodation. It's open to any discipline: cycling (road & MTB), running, triathlon, etc. We even have some of the Chevrolet Warriors looking at joining and raising funds on a 'per run' basis. If you'd like to get involved, visit the website (still temporary at moment) for more info: www.4-change.co.za. Even if you don't want to raise sponsorship through your races, you can help by just purchasing a race top (a portion of the cost will go to Operation Smile). The cycling & tri-tops will be made by Anatomic using their top of the range fabric. C'mon, make all that training count for something!! I'll upload the pics of the kit tomorrow.

I hear you! Can't wait for it again next year

Also in - getting nervous all over again just reading this thread. Standing on the beach before the cannon went off was the best/worst time of my life

Really interested in this topic. About 8 years ago I started running and picked up bi-lateral plantar fascitis (injury in arch of foot). I spent the next 5 years (and about R40k) trying to sort the problem. It got so bad that I even landed up pn crutches for a while - I just coulnd'nt walk or even stand for longer then 5min. Was sent around from bio to physio to podiatrist to orthopeadic surgeon trying to sort the problem out. Even landed up at a Rhuematologist to check for Rhuematoid arthritist! Long story short, I ended up with orthotics in my shoes and cycling shoes (was only thing I could really do) which caused it's own injuries and problems. I landed up at a Bio in PE who told me to throw away the orthotics and walk around barefoot as much as possible. Never looked back since. Turns out that all the cushioning, orthotics and 'babying' my feet made the muscles/tendons/ligaments so weak that they couldn't support my own body weight. Strengthened my feet with some exercises and walking barefoot as much as I can and now I'm A-for-Away!! Managed to do Half & Full IM last year and doing it again next year. Working my way down to some barefoot running and minimalist shoes.

Already swoping the wheels when I need to ride so was hoping to avoid swopping saddles as well. had thought of it.

Hi guys, I have Adamo saddles on my TT and MTB bikes but just built up a road bike and don't have the cash to splurge on one for it. Anyone got some recommendations to a saddle similar to it at a reasonable price? Thanks

Monton Cycling

I bought from a similar site. Found the quality and sizing comparable to Anatomic.

Running is great training for cycling. Just did 3-stage race with a mate. He had done NO CYCLING training for the race but was super fit from running. I couldn't keep up with him!!! From my experience (I run and cycle), you can get away with a shorter run for the same cycling effort. What the ratio is, I'm not sure.

Thanks. I need the 11 as I find I tend to 'run out gears' on the flats while on the TT bike, but I definitely need some help in the hills so a 25 would help. Thanks for the advice guys...

Thanks-have a standard crank. Great so 11-25 best bet...

What is the best/most versatile cassette ratio for road/tt? I know you should ideally have one for TT and for road but is there a good compromise? I live in PE, so looking for a cassette I can do road & TT races. Not too many serious hills but there are some and I need all the help I can get. Was looking at a 11-28? Any advise would be great.

Well I did the update and now the measurements are all over the place Struggles to pick up a sat signal and keeps resetting the time. Going to have to google a solution...

Bought tons of stuff from eBay over the years from Software to bike parts. Never had any issues - just check the seller's feedback ratings and number of items sold. Don't think there are any duties on a frame except the usual VAT and Post Office clearance fees.

Start with some core/stability work (on the half ball or physio ball) Then do: Single leg squats Walking Lunges Side Lunges Single leg calf raises Seated Calf Raises Seated Row (for lower back) Then some abs... Started with my programme this morning - can't walk now - but it's all good

Thanks for the advice guys - appreciate it...

Hi guys, wanting to buy a Nalini shirt from CWC but I'm in PE and no-one stocks them down here, Any idea on how small the sizing runs? I know it's a Euro fit so on the snug size. I have an anatomic XL which fits fine but take a large in First Ascent. Any help appreciated. Thanks

I may also need a service kit. Could you give me a price? looking for one for the Candy C pedals. Thanks

First Ascent Base Layer Had mine for 3 years now and never leave home without it in winter. Keeps you core temp up and doesnt make you too hot when the day gets warmer.

The wider the base, the higher the peak

:clap:

To give you some hope, I did Half IM and full IM in 2010 with basically no running. Longest run I did was 15km. IM is all about your goal - just finish or finish well. If you're just looking to finish, you'll be fine with your cycling as is, some swimming (to get use to the distance) and a few focused months of run training.

Could not also be that they're worn and need replacing? Just replaced my brakes as they were well worn (and screamed like a banshee) and the new ones don't make a sound...