AryM

AL for me too

I have sent you a PM!

You'll never know until you try... Were you riding AL when you had your crash at the Fast One? Huge crash, left barrier when the sprint started for the finish line?

Try this link: https://online.entries.co.za/entries/findperson.aspx?pa=se&eid=4082

Sorted, entered Thanks Frosty

If there is inflammation, I strongly recommend RICE Rest Ice Compression Elevation for a week at least before riding again... KT Tape strapping can help as well, but let a physio show you first... Wait a week at least bud, then ease into it gradually. Also, try higher cadence for now before hitting the bigger gears

Yay! Awesome stuff Blaine. All the best and Happy peddling

Seems like a little of fitment and óveruse symptoms! If fitment is done, go see a physio just to make sure... Too much mileage a little too quickly can cause this inflammation too. Also, climbing hills adds that extra strain to your joints. Ease into the longer distances. All the best & keep us posted

There we go Bud!

Please keep me posted Frosty. Missed the deadline mate

Practice makes perfect mate! As for the shoes & cleats, are you going to become a regular rider. Doing lots of mileage & road races? If yes, I suggest a good pair of Road Shoes & Road Cleats.. Once you get use to these, they should last a long while and saving you money on upgrading later. All the best! PS - Search on youtube how to master cleating & uncleating.. Living room next to a wall is best at first

http://richardbaxter.co.za/ One of the BEST!

I have sent you a PM bud!

There was headwind for 72kms in the race! Elite - 2:35 Tandem - 2:36 Ladies - 2:53 VA - 2:41 VB - 2:38 VC - 2:43

Officially it was Karabo Swartz from Bestmed ASG, but Heino Van Zyl won from the sprint from where I seen. Heino's times not registered on racetec but gave him 1st place at the prize giving!

It was fast, ferocious & flat! LOL Rode VA, about 70 Strong in the start pen! It was balls to the wall from the gun, averaged close to 45km/h for 12-15kms. Plus on Cold legs, it wasn't easy at all. Strong teams surging in the front, Deloitte Activize, Formacon & Esmero taking turns to cover attacks & up the speeds... About 20 guys broke the bunch into smithereens about 5-6 kms in & went all the way to the finish. Road surface was brash, hard but do-able. Left turn at 45km, it was Gutters till the 72km mark left turn. Have to be focused and fit to stay in the pack here. Guys upfront again taking turns, we rotated nicely to keep up the pace. Then, left turn on 72km mark, slight tail wind, bunch got together & blistered the pace close to 50km/h all the way till the line. Again, attacks watered down, pace kept up & it was survival of the fittest till the line. Slower groups from the shorter rides did cause some issues but nothing to shout about. 5/6 guys broke away for the sprint. Finished 4th overall. Awesome race, lovely weather & racing.

@Ary_Mo Will follow back!

Just a heads up, this same mate of mines attempted to run 5km yesterday morning after almost a year & half of no running and post op, Hip gave way again with a slow 5km run! Ouch!

Awesome stuff bud! All the best. You will be fine there

Last year we did 2:26 in the lead B group! Could've went quicker but we cruised for a while after catching the accident in the Elite ladies bunch & missing an accident too near the finish. Going to be racing A this year!

Not at all. I think it would be beneficial for you. (Easy on the kicks)

There you go, you can see wherein your problem arises. It's the overuse issue as your muscles & flexors are not use to that distance & efforts. Take a lekker rest week, stretch alot and find a beginners running programme like Bonkers mentioned a few posts up...

Was about to say that Running too much distance & faster efforts may cause this issue. Sort of like the Overuse injuries that plague cyclists knees when they bite off more than they can chew. My mate started running & because he saw his pace increasing along with his fitness, increased mileage to over 10-15km in very quick time. Hip flexors gave way, had an op last year, & not able to run anymore. Build slowly, gradually. Sort of like BASE training. Also make sure you have the best/ right equipment. (Running shoes)

You're right! Works for some, NOT for others... No, I just transfer my Unit to the other ring. So , I know before & after is with the same unit. What Oval rings did your mate ride? Because those OCP settings on the rotor make a huge difference to comfort & feel... Position 3 is perfect for me! http://rotorbike.com/how-to-set-your-optimum-chainring-position-ocp/

I noticed those gains immediately. Now, I am at least 30-40watts over... Yes, had my normal Ultegra rings on for 2 weeks in December. Had to see if there was a noticeable difference. I did hey, legs felt heavier afterwards & I couldn't sustain my power throughout some of my intervals. I felt a difference. I use a Power2Max PM.