DJTerblanche

It was a nice tough ride See you guys next year!

How does coconut oil feel on the stomach. Ive added like 50ml of mct oil previously in my fat shakes and my stomach felt quite uncomfortable afterwards.

Hey Berry. Will you be doing a ride tomorrow morning? Keen for a ride before I head of to the East Coast.

The PPA's beta Calculation seems more mathematical than "lottery" to me. Question of how good the equation is that they are working with, is another topic. But I am sure they will be open to help from anyone who think they can improve on it. The beta is basically calculated by comparing other base events to the most recent one, comparing the performance of all the people who did the same ride and deriving a beta from that which should theoretically be an approximation of how difficult a course was. I think windy condition might throw this calculation off for the average cyclist. Let's say most of the good and elite riders sat in nice big bunches and worked together efficiently to combat the wind. While perhaps the moderate cyclists might have been scattered all over the show, jumping groups and groups being split by side winds and/or inexperienced / selfish riders who lets the guy pulling tire out and not giving him rest by also helping to pull. This might make the race much more "difficult" for the moderate cyclist in windy conditions. This is just my 2cents. Here is an extract from the PPA website. http://www.pedalpower.org.za/index.php/results-seeding/seeding/how-we-calculate-your-seeding/ 3. For each ride, adjust the winner’s time and calculate the difficulty (beta) Some races have a better quality of field than others. For instance, some events may have visiting pro riders participate and some events (especially shorter routes) have no top riders present. So we adjust the winner’s time to take this into account. It would also be unfair to get the same seeding for being the same percentage behind the winner in a fast, flat ride as in a hilly, difficult ride. To allow for this we calculate a difficulty or “beta” factor. This makes the gap between the winner and you count less in difficult conditions and more in easy conditions. First, an extract is done of all the riders who did the event in question, as well as the base event. Every rider with an index better than 100 is taken for this calculation. The assumption is made that the same riders should have the same index for both events, so the winner’s time of the funride is now adjusted and the “beta” is calculated to achieve this. In statistical terms, a linear regression is performed for the event relative to the indexes of the people in the event who also rode one of the base events. This determines how much the winner’s time should be adjusted and what the difficulty factor “beta” should be. There is no subjectivity in this process – it is an automated calculation without human intervention. In layman’s terms, the adjusted winner’s time should be roughly the time that the winner of an event would have done if the winner of the Cycle Tour had ridden that event at the same effort. The beta factor will be 1 if the event is as difficult as (i.e. on par with) the Cycle Tour, less than 1 if it is easier (eg flat and fast), and more than 1 if it is harder (eg hilly or very windy)

Hey Berry. Glad to see your doing some training rides from Stellenbosch. Unfortunately I wont be able to join, plan to get mid Jan back on focused bike training to prep for Argus. Just in maintenance mode for upcoming holidays. If I'm not mistaken, I think you are a fast rider so what is your planned average speed on the training rides? 30 ? DJT

Like JCZA said, its some processed stuff, but I think its one of the healthier processed stuff around if you are too tired/lazy to cook and need to get a few low-gi carbs and protein into your body after a work-out. http://www.futurelife.co.za/products/smart-food/

I like having a Future Life shake (350ml milk + 100g powder) after an evening workout, and a strong coffee with a few sugars. This is mainly to put some glycogen back into the muscles for the next exercise, and not getting into that "all exhausted" state. According to a few sources the glut4 receptors goes to the outside of the muscles cells after exercise to suck up the glucose in the blood, Hence your blood sugar levels shouldn't rise dramatically when having a carby meal after exercise. Say you had an hour ride back at 80% Max Heart Rate and 30% of the energy was derived from fat. Just a quick guesstimate would say this is 600 cal in total and that you used 420 cal energy from the muscle glycogen. The amount of calories from sugars in that future life shake + coffee with 2 sugars is +- 330. I think it is quite difficult to over-eat on calories after a strenuous exercise. One should rather focus on supplying your body with enough energy (doesn't need to be carbs) to prevent your body from burning proteine to keep up with its energy demands. I then normally take a few almond nuts before bed, about 2 hours after the Future life shake. To supply my body with abit more protein and fat to sustain my body with more fuel for the night, given most if my prior "meal" went into replenishing the body. By the morning if any of the glycogen were stored in the liver, it should be burned up, starting the day in a state of ketosis. So keeping my morning and afternoon meal to LCHF is therefore quite important to me

I started in R and found nice groups, were without a group for 20 minutes or so just before wellington. After wellington a nice big-is group formed at about 08:36 and we rode that last stretch (37.6km) in 1h20

Distance = 6.1km Elevation diff = 251m Avg Grad = 4.1% Everyone should be able to do it between 12 and 35 minutes

Baie snaaks

Hey guys I am starting in R - Not seeded I really hope to find a nice group going down helz Aiming for a 3h15 time. Climbed this old helz section on a burger test ride in 12:56: http://www.strava.com/segments/630623 Helz decent to R45 in 12:30: http://www.strava.com/segments/2724187 You guys think I will be able to find a nice group? Any one here think they might catch me going down helz?

That is a nice fat shake. I also have my own invention - First time sharing it now. Its a fat/protein shake which I take in the morning. I adjust the amount of grams of these ingredients on my planned activity level of the day. -+250ml water 100 - 150g plain cream cheese 30-40g protiene from unflavoured protein powder (not whey - use egg/casseine/soya powder) 10-20g of mct oil (I have it in powder form) 10g cacao 1-2 teaspoones of instant coffee liquid sweeter to taste FYI - I recommend using a mixer

Im also in for the 23rd. See you there (If I manage to get up that early )

O thanks for the enlightment Sorry nope then I dont know the condition of the old route after the weekends rain.

Ive never done the Burger before but Im doing it this year, hopefully nothing goes wrong I assumed it would follow the normal route over helshoogte, not the old one. But there is an "old" route, ive never used it and apparently it is only blocked for cars. I were not sure if you were referring to this route when talking of "Old Helz" , I strongly doubt you were. If you look at this image from google maps, then you can clearly see the "Old Helshoogte route" running close to the normal one. http://s8.postimg.org/ttkw7ad05/Helshoogte.jpg Regards, DJT

Hi, I rode over Helz on Sunday and the road is fine. If you are talking about the old helshoogte road, ive never used it, so I wouldn't know.

Hi guys. Yes it seems like unsaturated fats will increase your LDL levels while good (saturated) fats will increase your HDL levels. Good HDL levels will ensure that your arteries is kept clean and will lower total cholestrol and LDL levels. If you want to read an very comprehensive article on fat, it also discusses diabetes and cancer studies, then go to the following link (ive just read it). http://www.hsph.harvard.edu/nutritionsource/fats-full-story/ Im just wondering how much good fats (saturated) will cancel out the bad fats (unsaturated)? 50/50 ?

Thanks for the vid. I read most of his blogs but not dif not look at his vids yet. Just checked this one. For me it boils down to him becoming insulin resistant en hence struggling to lose wait which made him realise theres other ways of eating and he even said he is not insulin resistant anymore after following a ketogenic diet. I believe carbs and especially processed carbs is bombarding our society and many people scarcely burn any fat which they acquire. I also mentally agree with Peter Attia's theory that insulin resistance might be the result of an overload of carbs in a diet, but this must still be proven. It migh just be one of the major contributing factors. This reaction made me smile I know having a pasta meal will kick me right out of ketosis, but I just plan to do this before a long and important ride (like a race or hard/long ride). I am far from being keto adapted and hence my mucle glycogen levels are running at almost zero while training daily and in ketosis. I will surely bonk on a century ride if I dont refill my tank. In race nutrition will not suffice if my muscly glycogen levels are running at 10%. I dont think i can eat enough low carb veggies to fill my muscle glycogen and still stay in ketosis. Regards, Dirk

Hi Topwine Thanks for the reply. I aknowledge that NK might not be best for everybody. I did not know Peter Attia is in any way carbohydrate intolerant and couldn't find any information to support this. According to a few studies you will only burn your own muscle protiene if your protiene intake is below what it is to support your muscles (repair and maintenance) and this is generally accepted to be between 1.2 -1.7g per kg body mass in athletes. http://www.ncbi.nlm....pubmed/18577776 Also if you are creating to big a daily deficit, then your body won't be able to support your glucose requirements and will start to use excess amino acids or burn your own muscle's in order to generate the required glucose. See this study on maximum defecit. Max calorie deficit works out to to be about fat in kg * 69 http://www.ncbi.nlm....pubmed/15615615 I agree that your body also uses free fatty acids to provide fuel for most of your muscle. However there is some muscles/organs which cannot use this as fuel (like brain). Here is a very nice calculator to assist someone in getting the correct amount of macro nutrients in a diet in order to not lose muscle mass while being on a ketogenic diet. http://keto-calculator.ankerl.com/ I have yet to find how a ketogenic diet can be detremintal to a healthy person without any odd disorders. I am open to any potential pitfalls and things I must look out for. I've read that leptin levels tend to decrease while on a LCHF diet. I plan to have a weekly or bi-weekly carb loading meal of pasta to replenish some glycogen muscle stores and perhaps raise any other hormones which is running low because of the LCHF diet. Cheerz

Hi Everybody I have recently started with a ketogenic diet and have done alot of reading up on the subject. I just want to point out that gluconeogenesis also includes the process where your body breaks down fat to produce free fatty acids and a glycerol. Glycerol either gets stored as glycogen by the liver or gets broken down into glucose and release into the bloodstream (to be taken up by muscles or to help power your brain). So your body will be running on ketones and glucose in a state of ketosis, even if you have no carb intake. There is an adaption period for your body to get used to the metabolic state of ketosis, I like to think of this like the period where your fat enjin starts to get fit. It has been proven that you get a performance dip in the first few weeks, probably because of low glucose levels in your muscles (because your brain is still using all the glucose produced via lipolysis) and not adeqaute fat breakdown by your body (yet) to produce all the fuel you need during the adaption phase. And here is an interesting study on the impact on the aerobic threshold and v02 max ketogenic adapted. http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance Cheerz

Hi. Were also looking on joining the ride on Saturday but the Stellenbosch weather forcecast according to Windguru puts me in a "touch and go" feeling. It seems like it will rain some on Friday evening but that it will slow to a drizzle (Precipitation +- 0.6mm/3h)on Saturday morning ant that it will only be picking up again Saturday afternoon until sunday morning. I will set my alarm and probably take a ride to Jonkers and then Franchoek if its only a light drizzle in the morning. Cheerz.