Hendrik_S

Any one posting any photos from Kirlarny last night? Where is Ronelle or Raymond C?

I once road past a guy on the R44... He was riding on the other side to SW. And he was riding without a helmet. I said hi and gestured. he just looked at me. So i turned around and shat him out for being a poephol riding without a helmet as well. These when i see him he rides with his helmet and greets everybody!

looks like the guys on the hub are doing well in term of race wins. maby we should start a time and race in jo burg next year

The Puff Adder, bitis ariens, is considered Africa?s most dangerous snake. Its widespread habitat, large fangs, potent venom, mean disposition and willingness to bite are the reasons why this snake is responsible for more fatalities than any other snake in Africa. It can be mainly found throughout southern Africa, except in true deserts and dense forests. They thrive in rocky grasslands. Adders are nocturnal and eat rodents, birds, amphibians, lizards and small mammals. Their enemies include man, badgers, warthogs, other snakes and some birds of prey. Morphology The average length for the puff adder is approximately one meter. They can weigh up to six kilograms and can have quite a wide girth. Males tend to be larger than the females and have longer tails. Color patterns on this snake vary by the geography it inhabits. All species have dark bands around the eyes. Behavior This snake is a rather sluggish snake that doesn?t move fast. As a result, it relies on camouflage to hide itself. Its ability to hide in its surroundings explains why it?s reluctant to move and why so many individuals get bitten. When it does move, it moves in a fashion similar to the way caterpillars move. Although slow, they are very quick when it comes to attacking for food or prey. If disturbed the snake will hiss loudly and form a tight coil, holding its head in an ?S? shaped position. This enables the snake to strike sideways or forward with lightening speed. The fangs tend to be long and have the ability to penetrate soft leather. Puff adders additionally are good swimmers and climbers. Reproduction This species is viviparous or gives birth to live young with relatively large litters. Fifty to sixty newborns are the average number for a litter. The baby snakes can range from twelve and a half to seventeen and a half centimeters in length. Venom As mentioned, puff adders have toxic venom. In humans serious local and systemic symptoms can be seen. Severe pain, tenderness and hemorrhages can occur. These can lead to shock, nausea, hypotension, weakness, dizziness and periods of unconsciousness. Skin and tissue necrosis can occur in the most serious situations. Most fatalities are associated with poor clinical management or neglect to be treated. The puff adder is a bad tempered snake. Long fangs, potent venom and excellent camouflaging ability make it extremely dangerous. Their reluctance to flee and habits of sunning by footpaths, lying quietly when approached are the reasons why this snake is responsible for the most snake bite fatalities in Africa.

its all about your legg lenght and more specifically about your femur length really that determinse what crank you should ride

spano. i tried that link a coulpe weeks ago. was hard getting it right? you know how cranks is personal thing. i know short guys who ride 175 on the road cause there main sport is mtb. I rode 175 the last 3 months and i am 1.83. went back to 172.5 it felt better

Here is the black and white and answer! ALCOHOL Occasional articles will appear touting the benefits of alcohol as an energy source for vary sports activities. Although alcohol does contain more energy per gram (7 Cal/gram) than carbohydrates, and is rapidly absorbed from the intestinal tract, the available evidence suggests these Calories are not utilized to any significant extent during exercise. Thus its negative effects outweigh any theoretical positive ones. These include it is a diuretic and contributes to dehydration it slows down glucose production and release from the liver it disturbs motor skills including balance and coordination In a recent study from Penn State, 10 women were given a mixed drink equal to a moderate drink. They then rode stationary bikes for 30 minutes at 70% of their maximum heart rate. Compared to their own baseline performance off alcohol, cycling after alcohol required more energy, produced a higher heart rate, and stimulated a higher cardiovascular demand. Even moderate drinking while exercising placed increased demands on the cardiovascular system. The bottom line is a definite negative influence on performance. I know we all say we had some good results and some bad ones but deep down we know that the booze is not good if you wanna go fast...

Alcohol is a diuretic, and after drinking you may become dehydrated, To stay hydrated, drink more water than you're used to, and bring some on your run, especially if it's over an hour long. <?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /> Also because it's a diuretic, alcohol depletes your electrolytes (potassium and sodium). And despite what your frat bros may have told you, alcohol -- even beer -- is not nutritious. In fact, the <?: prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" />American College of Sports Medicine (ACSM) states that orange juice has four times the potassium of beer. So eat bananas or drink OJ for potassium, and drink sodium-containing sports drinks such as Gatorade to replace both potassium and sodium. Be aware that even if you don't feel a hangover, the lingering effects of alcohol will impede training and conditioning progress and reduce total work output, according to the ACSM. If you're working up to a goal, a post-drinking run might not bring results. If you have a race coming up and need to be really on top of your game, the ACSM recommends skipping anything beyond "low amount social drinking" for 48 hours prior to the event. It can take your body up to three days to purge itself of alcohol. One drink (sorry) over the course of an evening is your best bet.

Fanie. Ek sal moet hardloop. PM my jou email adress en ek wys vir jou n paar tricks! my vrou wag!

oh crud so it is 99% mental and is just a genetically modifed vitamin? hmmm..... now to go off topic: are protein shakes okay for a chick to use? Protein shakes is not bad if used correctly and once again researched by the company. For endurance athlete we need 1.2g/kg to 1.4g/kg for protein. So if you weigh 70kg you need about 80g to 100g of proteien. If the shake is taken directly after training or racing it must a low enery carbohydrate mix as well. You muscles need glycogen first before the proteien. IF you take it after supper i can only be protein or no carbs. This help with anti - catobolism of muscle during sleep cause in effect me are starving our selfs when we sleep/ Look at www.musclescience.co.za and luke at pure proteien for after supper and Staminade Recovery for after training...

Rather take a iron tablets that promotes reb blood cell production and omega fatty acid compound that helps with cell membrane protection.

If a guy gave you pills and promised you that your slong will grow longer would you also take it?

it makes lots and lots of money for the company. The problem is that the bio chemistry of supplements is so intense to create the correct formally that is absorbed by the body. so its one thing creating a product and a second thing for the product to actually do the job. I have not see any studies to support that a product can inhance your vo2 max. If so then we should some of it up to europe so that guys can stop taking cera and the sport will be cleaner...

i take it IT is your HR? Yes. 70-75% of Max HR. but ideally you want to use your lactate threshold as your training guideline and not max hr? but that is another post all together.

There is absolute nothing you can take that will make you increase your Vo2max. Only blood agents that increase your oxygen capacity like epo and cera can do that. USN is a great company with very clever Marketing Campaign.

kloof nek is mayb a bit steep. My the back side of signal Hill ( were the giro hill climb goes) will be better or even the climb from campsbay to kloofnek ( but the traffic is hectic there). Try and stick 60 cadence with with hr going to a max of 75% ride to top and then recover for about 15min before doing second one. pm if you want me to email you something

Agree 100% with that Hendrik. Just done 5 of those hilclimb repeats this morning and speed is steadily increasing every week...

Captain Dura you need to increase your torque... which basically means being able to ride faster and faster at same hear rate. this takes time as you need to develop different muscle synergies that co incides with aerobic capacity. Your Vo2 max is pretty set genetically but we can improve our aerobic effiency. This is done by basically going to your local climb and sticking to the same cadence and HR zone. This is very frustrating as generally we all just want to go fast but we need to train our lower zones first before we can focus on intervals at 80 and 85 % So. for example. Ride your climb that takes at leat more than 10 or 15min ( longer the better) at 60 cadence focussing at pedalling dynamics and keeping it between 70 and 75%. Trust me. This is hard as in the begging you feel like a snail. Take time splits on the your hill and you wil notice that your time will come down and cadence and hr will stay the same which means you riding faster.! after a few weeks of doing this twice a week you wil find that you will ride much faster and have more power in reserve when the racing gets harder. hope this info makes sense...

Die politiek is erger as die ANC en Cope.. Wonder hoekom. Hou jou bek. Ry jou bike. Geniet dit. Onthou hoekom jy begin het... dit was lekker. Well done David. Hulle wys die jonges om dit te done. Moolman is een van die talent volste ryers wat ons land nog gesien het. Gee my hoop om eendag soos Garett en Moolman op hulle ouderdom dalk beter te kan ry. Tekramiz of wat ookal jou naam is. Wooza....

Dont know about that. Checked the rules. Saw quite a few teams using them. And you have to use it cause you cant afford to loose 20sec. Think also its a bit safer than stopping cause i saw people who just swerved from the right hand side to left hand side when they saw there back up. If you say you broke a spoke and replaced the wheel did you change that at the feeding zone? Cause technically you are not allowed to change a wheel if its not in the support zone. One of our guys rode 30km on his tubbie to the third zone before he could get a wheel?

Foe Fighter and Markie makes valid points. I did the back up for Anderson. I made a calculated decision to rather drive through montagu to the first feeding zone because we started last and i was scared not to get through the traffic in time. It was 40km longer and 30min faster getting there. The carnage of traffic coming thru from behind was dangerous with people trying to feed. It was also difficult to pick up you riders. We used feeding bags to keep the guys from stopping which made it interresting the navigate. If you race the DC its imposible to have only one feed or even two. Our guys kept running out of liquid and we fed 4 times. If you compete socialy you can do it like they do in europe with the cyclo tours having big support stations where you can get anything including mechanicle support.

agree with you colonel. would make interresting. The teams on the first weekend can qualify then for the next year to join the racing ranks. its difficult feeding 12 guys. We had 9 people on the day helping. become a logistical nightmare.

I think they should have the dc over two weeknds. The first weekend for the funriders just aiming to complete the distance and the second weekend for all the teams that ride under a certain time.Like 6h30 or somehting. then they can feed out the car and have back up for flat wheels? what you guys think ?

There were lots of shocking behavior on this DC. Got video clips of several team... most prominent being Neotel with the back up just staying behind the riders and pacing them back after climbs. This race is getting big/. Its difficult with 2000 riders and 250 cars on the road for people not to cross the line. not only the white line. Anderson almost got taken out at 60km/h when some back up vehichle just did a u turn. so unforceen language could be comin in a situation like this.

The gobi is by far the most comfortable saddle. Also ride Arione on my Road Bike and believe in riding with same saddles on both bikes. After day 5 in the epic tho i took my aArione off and put the Gobi on again. Felt like sitting in my loung chair. Depends on person. The brought out a new Fizik now that is like the Arione but the MTB version. That looks it will do the Job. Its called the tundra. Flat vs shaped saddle will also influence your position!