IdeJongh

Awesome race once again. Chuffed with a sub 2h30 this year. Weirdest moment of the race, passing the tandems (I suspect there was an altercation of some sort) and the lady on the back decided to vent her anger towards me screaming that "if you're so damn fast you should start earlier".....I was riding VA

Well after your use of sweeping statements and absolutes, how can one argue?

Well done again Marc! You and L had a super strong ride!

Another marathon done and very dusted. Missed my sub4 by 5mins!! dammit As always a great race, but seriously.......................seriously organizers - that singletrack through the burnt veld where we zig zag up and down over dusty bumpy terrain only to emerge 100m down the road where we entered....not cool. Please take that section out, adds no value to the experience. That climb at 65km on the other hand is a BEEAAATCH on tired legs, loved seeing everyone grind up there.

You'll struggle to get rides rides close to the 90rpm, but if you train at high revs you will keep working on the leg speed. On the flipside - don't forget to do low cadence intervals on the IDT as well. The high leg speed training is important, but you also want the strength and muscle memory associated with cadence-riding closer to what you actually do on the road.

Your garmin should exclude zero's when calculating averages to give a representative number. That said, if you do speed work on the IDT don't stress, you will most probably migrate to a natural number on the bike. There is no optimal value, differs between riders, terrain, fatigue etc. 90 is a great number for IDT training, but on the road or trails - it will find you.

F all you guys. Big time.

Maybe just a suggestion - this year that grassy singletrack winding upwards through the forest on top of the mountain was not great. It was not challenging enough to make us feel we accomplished something, but also not flowing to be enjoyable, it really just sapped time and energy. Rest of the route is just brilliant, see you in January

I've only missed one Barberton race since 2009, so will see you there next year Ben. Have a score to settle with that marathon climb.

First time doing Spring Classic but now a permanent entry on my annual calendar Hard 45km race, but excellent organisation, brilliant route. Legs are still SORE this morning.

No pun intended? "He said he has carried insulin syringes throughout his cycling career and that he used them to lance his saddle sores, a common ailment among cyclists."

GREAT GREAT to see some Saffers will be lining up for the XCO!

Hahaha, what a cool preview. How he manages to keep chatting and feeding info through all of that is insane.

TSS = (sec x NP x IF)/(FTP x 3600) x 100 sec = Time of workout in seconds NP = normalized power (strava weighted avg est) IF = intensity factor (NP / FTP) FTP = your current FTP and Bob's your uncle