mdk555

http://www.gardenroute.org/karootocoast

Must admit that we awesome fun with 18 MTB'ers doing some good quality base training. Will post this weekends ride later in the week

23 - 27 km/h

Thanks for all the great PM's and just to confirm that it will be medium paced ride at about 70 - 75% MHR - See you Sunday.

Now lets not get into a fight but windguru tells me that at 05H00 the wind is ENE, 9 knots and 9 deg C 08H00, ENE, 6 knots and 9 deg C 11H00, NNE, 2 knots and 13 deg C

Your wish might be granted as on Sunday the wind might just be behind you on the way home.

Yes. Regrettably I work on alternative Saturdays which means Sunday is the day for my long rides.

The only shots we take are shots of espresso.

Must be a bitch to clean

Just kidding - did not mean anything by it. See you Sunday

The program: 3 weeks of base, 2 weeks build on base, 1 week easy, 2 weeks of medium intensity, 1 week medium easy, 1 week taper down and last week is taking it very rustig before the big day.<?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /> Type of training: All of the training will include road, offroad (jeep track/farm roads) and where possible while on the tar we will be riding on the dirt section of the road. The 3 main training avenues will be Koeberg, Majik Forest and Occultdale road. ? Koeberg: LifeCycle, Beach rd, Melkbos, Duinefontein, Koeberg Nature Reserve and home via West Coast rd. Distance + ? 40 km tar and 20 km Jeep track. ? Majik Forest: LifeCycle, B?berg rd, Koeberg rd, Plattekloof rd, Richwood, Tiekie Draai, Poplars, up to the beacon, one or two laps in the Majik Forest and home via Jip de Jager, Dia Data Hill, Plattekloof rd, Koeberg rd. Distance + ? 45 km tar and 25 km Jeep track plus easy single track. ? Occultdale rd: LifeCycle, B?berg rd, Koeberg rd, Plattekloof rd, Richwood, Tiekie Draai, St Johns rd, Adderely rd, right after the dam onto farm gravel rd, left on Klipfontein rd to Silos, left to Philadelphia, left on farm gravel Occultdale rd, left onto Adderley, right to Malans Hoogte and home via Contermans, Richwood, Plattekloof rd, Koeberg rd. Distance, not too sure but guestimate 50 to 60 km tar and 20 - 30 km farm gravel roads.

To think I wanted to run him over on Sunday.(Note to self-Friendly thoughts on Sundays) Why do think I started MTB'ing - so that I could escape from you.

And I??? Hey - everyone is welcome regardless of what you look like.

I just hope that they will test tandem with and without them especially on the hills as that is when the full effect of them kicks in.

Swearing is only allowed on Saturdays. Sunday is a stranger day. Hope to see you there.

It id FUGLY

A small group of us (including Mrs. C) are starting our K2C training program on Sunday 13 July and will heading out to Koeberg Nature Reserve at a very rustig base training pace. Anyone who wants to join us is more than welcome.<?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /> Start: LifeCycle/Planet Fitness parking lot, opposite Spar Parklands Time: Leaving at 07H30 Route: LifeCycle parking lot, Beach rd, Melkbos, Duinefontein, one lap in Koeberg Nature Reserve and home via West Coast rd. Distance + ? 40 km tar and 20 km Jeep track. T.I.T.S. +- 2.5 - 3 hours

Awesome

PM me if you would like to join us.

At the bottom of Jip de Jager road

Will be Majik Forest on Sunday - meeting at Spar parking lot 8am