Rata Del Spruit

How long would you consider a long interval to be? For running I'd normally do, say, 6 x 400m sprint repeats, then 2x800 and then a mile. I imagine that with cycling you should probably do a longer time/distance or hills?

I'm keen on doing more enduros but after what I experienced in KZN, I can't carry on with my current regime of one casual ride a week and maybe some dirt jumping on a Friday. My running takes up most of my time so I think I could only spare three mornings or afternoons. How would you use those three rides to get the most out of them, fitness and skill wise? Long slow distance, fast ride, intervals?

Ah, I get it. So your sister looks like this? I've learnt so much from Archer. http://img3.wikia.nocookie.net/__cb20130415234948/archer/images/7/70/Mercedes_Moreno1_500.jpg

Did you just call your sister a Coyote?

Wooooohooooooohooooohooooo!

Same as bicycles, all of them.

I think there's a lot of hype on all sides and people will end up going with anecdotal stories or choosing the evidence that suits them (It's easy to Google the facts that support your opinion). The good thing that has come out of it is the discussion around form. If you take a look at the photo below of elite athletes foot strikes at the Olympic trials, they're not all mid and forefoot strikers but you can guarantee that the rest of their form is probably close to perfect to get them there. I probably sound as neutral as Switzerland right now but I think it ultimately comes down to the right shoe for you, your body type, your goals and your style of running, just like the great wheel size debate. http://cdn2.blisstree.com/wp-content/uploads/2012/06/foot-strike-photos-olympic-trials-barefoot-running-vs-normal-running-640x323.jpg

Either that or my old man hadn't topped up on enough fluids. But yeah, definitely on the extreme side. I doubt his feet came clean on the first bath.

I don't know if they're for everyone but my dad told me of a guy that overtook him at Polly Shorts the one year completely barefoot, as in no shoes at all.

You'd have thanked me when you set your 15 minute 5k PB

Sorry, yeah, I'm referring to it in the sense of steps per minute rather than full revolutions.

It's really not that bad. We gave it a test in a group run we did, three guys and four girls and the rhythm felt pretty natural for most of us, especially the girls, we all hit it within a matter of strides. Even when we started doing intervals we were maintaining pretty close to that cadence, roughly 26-30 per 10 seconds. Perhaps you have a longer more powerful stride but it's certainly not an extreme cadence.

It's not as bad as it sounds. I also thought WTF when I heard it but 30 strikes in 10 seconds actually turned out to be pretty close to my comfortable pace.

In my experience of trying to transition (in desperation due to loads of rugby related injuries) the single best piece of advice has been to maintain a cadence of around 180. As you say, it shortens the stride, keeps your centre of gravity in a good place and promotes a better posture. I think the result is naturally a better foot strike but even if you still heel strike a bit, you're not over striding and straining your joints. Heel striking isn't the definitive evil it's made out to be (for most people) but is often a symptom of other bad habits and form. As the guy that originally studied and promoted forefoot running said, the foot strike is merely the last stage in the complicated process of running form rather than the sole bit to focus on. TL;DR: I haven't got a clue, I'm just running.

Before this gets into a barefoot vs cushioned debate, with the respective proponents defending their positions religiously, note that according to the article the reason for the settlement was because Vibram said the shoes WOULD improve posture, etc. rather than COULD. There's probably a bit of a causation vs correlation debate on the benefits but this suit isn't really evidence against barefoot running.

Sold, thanks.

Link not working, Claudio. I remember you did a good review on the Funn Bigfoot pedals, did you look at the Fundamentals as well?

Cool, not a lot of reviews out there and the only ones I picked up on CRC were largely negative so nice to hear from other guys that have ridden them.

Anybody tried those FUNN fundamental flat pedals? Any good?

Big ups to Kim Westbrook winning the night race on Friday, the Enduro on Saturday and the 40km on Sunday!

Crash compilation will be available after my first ride. You know you can make big dollars on YouTube now? So much more incentive to try things well outside my skill level.

In fairness, well done to Callum for being able to throw a bike around a track like it's something he gets paid for. You could shoot with a pinhole camera and he'd still make it look good.

Yeah, great initiative. Good opportunity for all the cyclists that use the Spruit to give something back, clean it up and make it a little safer for everyone.

Seriously? That's a good deal. These are R1200 at Cape Multi.

Pelinduna 5/10/21km next weekend, Spur series #1 5/12km on 8 June Spur series #2 plus Trail XL 21km on 15 June Magaliesburg Challenge 10/20km on 16 August Merrel 5/8km Delta night run on 21 August Merrel 5/12km Walter Sisulu Gardens run on 24 August That's what I have in my calendar so far.