RaeTrewBrowne

alas I won't be anywhere near Chappies I'll be running a half marathon

well-done Prozac!! that's a lot of weight to lose! proof that with determination and exercise it is possible!!

Height : 1.90m Weight : 77kg (in Winter MTB / Duathlon Season) Weight : 80kg (in Triathlon Season) Road Bike size : 54cm MTB size : 17"

or write you number on it with a permanent marker

what i wouldn't do to get my hands on the driver of that car!!

I'm guessing you are in CT and I dont know it all that well but to follow a bicycle in traffic takes some skill! good job

as semi-pro photographer this is photoshoped!! where is the rest of his wheel, sunk in the sinking pit in the tar??

Sparticus is the man

CRC have seriosuly pimping bells on the clearance list!! a must have

AWESOME job!!

i ride to work with my normal cycling kit and a small back pack with my clothes for the day, if you have a shower at work that is great, you change etc there. alternatively i leave stuff at the office the night before, go for a long ride and go straight to work.

as a triathlete who trains both, I'd have to a distance run is slightly tougher than a distance, but i think your ratio of 200km cycle vs 50km run is pretty accurate!

Cape Town Cycles or Olympic Cycles should have ??

they are made specifically for MTB, the cable works well enough to not scratch the seat post, the lower 'clip' usually sits just above the seat post clamp (so there is enough space to get the bottle out) so it prevents any downward movement.

these things are awesome, and only weigh 12g!! http://www.momsenbikes.com/css/common/images/bat_wings.jpg

that is a very good and valid point! rather build a solid foundation before adding 'the cherry'

it is! at the 2007 SA Champs in CT there was a big fall in the 1st bunch sprint to determine the top 8 to go head to head, the next time i came around the track it was covered in blood! was quite scary!

that's not entirely true, if you were to race in Paris would you like to go down the Champs Elysees or past the Eifel Tower or down some silly boring 'safe road'? ok JHB is no Paris, Madrid or Rome but it has aspects that are unique that international people will appreciate because it isn't familiar to them. i met some of the international guys last night and they were saying that cars getting onto the route is not impossible in Europe, it happens often apparently! Showcasing the key parts of our country is part of the goal of the Tour, it is the FIRST tour of it's kind in SA! i think we need to chill and give CSA a break! They have a lot of professional, international, people helping with the organisation etc i say cuddo's to CSA for taking on a project of this MAGNITUDE!! next year will be better, and the year after that, and the year after that.. all went well in PE by the way!!

price? when will they be available!

Equipment wise - keep your road bike this will be more than fine, a Profile Design ZBS tri bar will work well for a more aerodynamic posture on the bike and they are short enough to pass any of the strict rules you usually get in your Sprint/Olympic Distance tri's. You definitely wont need a wetsuit!! that will be a waist for 400m, a one piece tri suit or just a pair of tri shorts (PLEASE NNNOOO SPEEDO!! ) will be sufficient for the swim (you can put your top on when you put your shoes etc on in transition as it will create drag in the water). that's all that you will need, oh and a decent pair of running shoes! depending on your budget, I am an Asics fan myself but i hear good things about the Nike Lunar Glide!

How fast do you want to do the Sprint distance? your training is specific to the pace you want to hold in the race, if you want to blitz it in under 60 minutes you will need a lot of low distance, high pace training! 400m in the Vaal is not going to be be difficult, you wont need to do more than 1000m 3 times a week. Have one of those 1000m swim session as a speed session (200m slow warm-up; 7 x 100m fast; 100m slow swim-down). this will be more than enough for your swim fitness. You wont need to cycle more than 80k's as you longest ride, add a 40k ride in during the week (20k warm-up; 10k TT at 75 - 80%; 10k easy cool-down) The Brick Session is your most important session of the week/cycle as it simulates what you will experience on race day, getting your body used to this feeling will help you get fast off the bike. You can either run off your long bike (try hit at least an 8k on your brick run) or off one of the shorter rides in the week (if you have the time). Running off the long bike will make you strong for the run in the race as it wont be more than 20k's. Together with your other runs you will need one quality session in a week, something like 5 x 2 minute fartleks or 8 x 400m at a running track will work well, just make sure you are nice and warmed up before attempting the speed. Something to keep in mind for race day, the last 5 - 10 minutes of your bike leg go 2 gears lighter to increase your leg speed, this will get your body used to the increased foot turn-over on the run so you won't need 2k's to adjust to the different tempo. (this really does work!) hope this helps!

definitely not incompetence!! don't know details, your local bike shop should have more info than me

the glycogen window is roughly 30 minutes after the exercise when your body is said to be most effective in absorbing the nutrients needed to aid in the recovery. So get your protein and amino acids in as soon after the ride/exercise as possible. L-Glutamine is a fantastic amino acid catalyst which will help your body make the most of the protein you are consuming, 5g per day will be enough.

if i was in CT me and my tri bike would be there in a flash!! (excuse the pun..)

If I'm not mistaken the retail price is somewhere R9500.00.. makes it even better