Naidy

Im really not sure how one qualifies. Im 45 and will race in my age group 45-49. If it helps i do have a CSA license.

It was like that last year as well. Going up Eastern BLVD they start attacking each other and were swerving from left to right. On the flats they don't do much and burn out but its sudden movements they make in the bunch that makes me uneasy.

The nerves has just hit knowing under 19's will be racing in @ again

Drop off at Cycle Lab. R700 , they will box it for you and ship it from store to store

Started in B with you. Started working a bit in the 1st half and also realized if this continues ill be burning all my matches. Kept looking back and there was a massive amount of wheel suckers behind. Even 1 or 2 that still wanted to sprint to the finish after not even taking a turn in front. Was a bit frustrating but happy to have finished pretty high up and safely.

This is true, there are other factors that contribute

One of the reasons why most people take Whey is for quicker recover for the body and muscles, the main ingredient is the Amino Acids that is contains. You find them in all the products life Mass builder and a few others but the Whey protein has the largest amount of Amino Acids ( in a shake or meal replacements ). Whey is also the most expensive. Amino Acids aids your muscle recovery and builds lean muscle, so not only do you recovery but you get stronger. General senses is that it should be taken within +- 30 mins after any activity short or long, this is when you body is looking for nutrition and absorbs it the best. Branched Chain Amino Acids (BCAA) comes in different forms, I prefer buying BCAA (USN BCAA 12:1:1) as your body doesn't have to break down all the other ingredients that's in the Whey protein, its cheaper and your body absorbs it faster. What I also like about the BCAA is that you can drink it anytime (Before, during and after) Its is every bottle and make and drink it on commutes and training rides, i have even raced with it, Ill have another bottle after training and racing. I've been using it just over a year now and seen improvements, wished I started using this when I started riding. Carbs is the best to race with but Branched Chain Amino Acids is the best for recovery. There is some guys on pro level that races with both BCAA and keytones in there bottles. Here is a link from Brent Botha (South African) on recovery. https://israelpremiertech.com/essential_tips_to_a_faster_post_cycling_recovery/

Things I've learnt recently and it was a hard lesson, make sure to check what shoes you packing in you bag. Got to work Monday and noticed i had 2 left shoes, all I saw was black shoes and grabbed them, sat in the change room at work for an hour while my wife dropped of the right side.

Bridge Cycles is closer to Mitchell plain

Hope this info helps. So you have a good base with the current groupset you have and its pretty simple. Speak to Alex at Csixx, they make up to 54T 1 x Chainring (Direct mount) 8 bolt or 6 bolt and i know they just got into 104BCD as well, 44T and 48T seems to be the most popular amongst gravel riders. I would suggest you look into replacing your freebody to XDR for 2 reasons. 1, if you stay with 11 speed go 10/42, that tooth just gives you that extra speed you looking for and the 42 with allow a bigger chainring (The 9/39 mentioned earlier is a good option as well but the 10/42 give you more range or have a look at a 9/44) 2, a company called Ratio technology sells a 12 speed setup for the groupset you currently have, its a gear that swops out from 11 to 12 speed and they have a cage setup up so you keep your rear derailleur and allowing for a 12 speed cassette and a much bigger range.

Been busy with this one but definitely my best buy or build. Few changes still to be done, like fitting a new Csixx 50T chainring and in a hunt for a Force 22 WiFly rear derailluer and a few other bits. Oh i have changed the chain to a Sram Force flat top. Running a full Sram Force CX1 groupset, upgraded the shifter to 12 speed mechanical (courtesy or Ratio Technology), current ratio is a 52T - 10/33. Jarod of BMC done a custom seat post for me. Few other shops like East City Cycles finding what I wanted. Bikes current weight was at 7.2kg. Should be under 7kg by March.

There is a company called Ratio Technology. They have a few options available for older and new Sram mechanical shifters, both Gravel and Road. I just purchased the Road Rachet. They should be couriering it shortly.

You know i love 1 x and going 12 speed just makes more sense, at the moment Rotor is just over priced. Ordered a 12 speed ratchet for my Force 1 and will run it with a 10/33 AXS Force cassette. I just cant decide on the chain ring but will most likely go with a 50T. Oh and the nice part is its 12 speed mechanical.

Tag Heuer Spartans team was put together from different teams, they are all local rider that rode together for the 1st time on 1 team, none of them have done the DC but yet the done brilliant. They all broken up about the time gap as they new they were ahead through most of the race, Ryan Gibbons punctured and still caught up with the guys to finish. They will be back next year.

There are plenty of guys and clubs in the area. You would just need to approach them. in the week early mornings there are quiet a few guys leaving from Crawford down Kroomboom rd going MTB or rd and heading to town. Junaid

Beat my last years time by 33min's

Its really sad about the falls in the A bunch! u would think the guys are experienced enough to ride a straight line! Was in B and we picked up quit a few guys from A after the 1st fall. We also had a stupid idiot that tried to grab drinks from the last water point while riding, someone fell bad there also! But otherwise rode a good race, did 02:32:06, came 26th out 253. Cant wait to get my Argus seeding now!

Ill give you some hope!! One of my team members was riding today in his group spots a bike that looked exactly like the one that got stolen about a year back! he pulls the guy off the road during the race and a few min's the guy's father pulls up to them and the guy bolts off again with the bike! so my friend goes back to the finish line and abandons his race and waits! We all gathered after the race and decide to head to the cars as he turns, he turns on the guy and the bike! grabs it and headed straight to the police! The bike is currently with them and he just needs to get the serial no. from his broker. So there is hope!

Im not sure which crank it has, i still need to have a look at it. Wow for 58 that is light!!

Thanks Spinnekop! the frame colours is black and blue, not sure which model it is, did different year models come out with different colours?

I have a opportunity to buy 1 of these frames with the crank, im not really clued up on Cannondale so would like some advice from other hubbers, from what I seen on the internet its 1 of the bike available from them. <?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /> Don?t see much of them around so would like to know are they stiff? Durable? Do they crack easily? How good are they really? I have a 2007 felt team frame im waiting for so would like to weigh up my options between the 2. Nadie2009-09-17 00:32:09

Hi Have a bit of a problem, i have 2 bike in JHB and want to get it down to Cape Town, Courier companies are giving me quotes in the reagion of R2000 to R4000, can it really be that expensive?? found out its cheaper to fly up to JHB and bring the bike down myself, but not sure how safe the bike will be! Looking for the best and cheapest way to bring the bikes down. cany anyone help?