epoh

Ooops! I guess I was not supposed to say that

Ek dink ek gaan die LSD doen, ek het bietjie tyd nodig om te recover en ook meer tyd nodig in die saal. Die naweek was bietjie hard gewees vir my Sondag gaan ek Cresta doen maar ook 'n LSD klap en so paar ure insit. Jason you also still keen on the LSD ride for Sunday as well? Behoort dan goed te voel vir die race for victory hehe

thursday - suikerbosrand - 30km TT friday - longtom pas and back at fast pace 40km sat - graskop to pilgrim's rest to lydenburg to sabie to graskop - 150km (maybe longer, forgot to activate my comp a few times) The two days before took it's toll. sun - kowyn's pass - 20km ?

hekpoort is a joke after this weekend eh!

this morning i got up early but didnt feel like going out to ride Sorted myself out quickly and am on my way to Suikerbosrand now Gotta get the legs in motion for this weekend.

I think your warm up need to be sort of based on how you anticipate your race is going to be like. Like I knew my race was gonna be hard and fast from the gun so I had to be ready for that. In my case, I pushed it up a bit and maintained it for a bit so that my body kicks in and prepare itself for what is to come in the early part of the race... Not sure where you at but I would suggest during the duration of your warm up run your heart rate up at least twice after say 5 min and then 5 min before the end of your warm up....you do not have to maintain it for long..your body will dispatch and release whatever is necessary to prepare you for the stress that you are about to endure and also activate your race/training memory. i find that if i had a hard week of training and a rest day before the race my legs takes a while to kick in...also like last week i was off ill i was not very active so not good to jump right into a race at full speed..so was very important to ease into it. um...do i sound too experty? actually.. dont listen to me i have only tried it once

Hi Chilli, Yeah, I reckon it made a hugh difference. If I am not warmed up I cannot follow the accelerations if they go hard from the gun. This time we were in a mini break after the first climb (at the start) and I managed to follow and lead it up there without suffering. Without warming up I would have suffered up there wondering what is wrong and I would have ended up missing the break probably I don't know what the difference is between rollers and an indoor trainer for warming up. I do not own either hehe! I think the rollers are more fun though They worked pretty well, no doubt.

hey Nochain! His name is Coenie, I met him at the Panorama Tour. He rode a hard race on Sunday

i was after yesterday's effort, well done peeps! Next time we should all ride DL

somewhere along the route, i think it was after the satellite hill i met IanJ damn.. IanJ you went fast down that drag.. me and this other dude struggled to hang on eh! Appologies for not helping much but I simply couldnt

hehe jason! I am too tired to write but I had an okay ride, good to be back on the bike after being ill..almost 100% The A bunch split after the first hill eh!! I think I enjoyed the time before the race on the rollers the most.. Thanks Cruxie, it made a big difference. I struggled a bit in the beginning until Cruxie said look in front of you .. that sorted it out Tomorrow is the craddle, if i feel okay ill start in the A bunch to try and get my seeding up for the 94.7. Well done everyone!

I don't want to look like a pro or anything before a race but I think I need rollers or something to warm up. I found that it takes me sometimes 30km to warm up before I can start riding hard. For example this Dischem race with some of the climbs in the early parts of the race, it is the worst kind of race for me eh! If they were at the end no problem, ill sprint up them. A lot of the races they go hectic hard at the start and then I am not warmed up and i go boooonk! And them I am like wtf I can do this@!#$@! What is wrong with mee aaaaaargggggghh!!! I dunno how you oke's do it eh! But I see the guys that have been riding for a while are much better at it, they dont even have to warm up. Riding around for a few turns before a race doesnt do anything for me. Where do I buy rollers and how much do they go for ? Any other recommendations ?

Are you Derrick Watts? You seem close to the action?

Giro d' Italia 2006 - second part By: Michele Ferrari Published: 29 May 2006 Going really flat out, in this last Giro d' Italia, Ivan Basso maybe went only on the last 3 km of the stage in Aprica, when he willingly and rather surgically dropped Gilberto Simoni from his wheel. This at least was my impression on TV. On all the other climbs of the stage race, Ivan gave the impression to have good margin, trying to control his efforts with the perspective of the incoming stages. A soft, round pedaling, set on higher cadences than the past, allowed him to climb even the steepest gradients without getting out of the saddle, showing a great efficiency of the technical gesture. Even on the Mortirolo he confirmed the performances he expressed on the previous climbs: 44'30" was his time together with Simoni (VAM=1750 m/h). Basso seemed to have remarkably improved his climbing if compared to last year when he never expressed himself above 1700 m/h. This is surely due to a lower body weight and more ideal pedaling cadences for his power outputs, always around 85-95RPM in the decisive moments. He didn't really have any adversary up to his level and this surely has made it all easier together with a course that seemed to be extremely favorable: completely flat time trials without sharp corners and the first 3 mountain stages with a single final climb that allowed his superior physical level to prevail without any problem.

Dr. Michele Ferrari's Comments - 53x12.com ../img/spacer.gif Giro d' Italia 2006 - first part By: Michele Ferrari Published: 22 May 2006 At the Giro d? Italia, absolute domination of Ivan Basso on all his rivals. After the victory in the TTT, Ivan strongly climbed over the Maielletta (940m of difference in height, gradient of 8.4%) in 31?48?, expressing a VAM of 1775m/h. Paolo Savoldelli, in rather evident respiratory troubles, climbed at 1642 m/h, that is about 8% slower than Ivan. In the ITT a few days after, Basso rode the flat 50km at an average speed of 50.6 km/h, Savoldelli at 49.9km/h: supposing a similar aerodynamic efficiency, the difference in power output is about 3% in favor to Basso. On the tough Colle di San Carlo (10.5km at 9.8%) Ivan bettered himself: VAM = 1820m/h, equal to 6.27 w/kg, notwithstanding the rainy conditions and the almost 2000m of altitude. Paolo lost more than 3 minutes, with a VAM of 1670 m/h (5.75 w/kg), approximately 9% slower than his rival. Since Savoldelli conceded an additional 5-6% in climbing performance, we can deduce a difference in body weight between the 2 riders of about 4 kg. If this is the case, imagining a weight of 67kg for Ivan Basso, his average power output on the climb was 420 watts. Savoldelli, with a weight of 71 kg, pushed 408 watts. A difference of 2.9% that would confirm the result we saw in the Time Trial.

i havent seen anything of the giro, tour or vuelta this year....just the online live updates eheheh

huh? To mail them our race tactics doc? Who you chaps riding for? I bet they had the same tactic in mind heh! But knowing Michael Jackson, he will attack from the gun.

I have no clue about this hill but anyways we should see it as an opportunity to attack the Orange boys