Boesman Benson

Happy for the Darren and Waylon. Thanks USN!

Thanks for the graph. Quite a steep rise in CTL (about 7 points/week) since mid Sept. 'The taper looks good. TSB coming back nicely. You will be strong. Go and enjoy.

@ Sasquatch: Do you/your coach call this taper? I will arrive - broken in pieces - at a race if I taper like this. What does you normal training look like? For how long do you sustain this sort of load? Are you riding Elite? Impressive.

DomP - Just for interest sake. What sort of intensity/pace did you ride/race?

A colleague just had one of these over lunch. He was telling me about how nice this new product tastes and that I should try one. Then we read the label. 'Clever' Marketing: It comes in a 500ml bottle. It claims to be formulated to hydrate you better than water. It has a special “Lower in Sugar – Healthier choice” label on it. This must be good for you!!! 120mg Sodium per serving (250ml), Some other electrolytes, 17g Sugar per serving (250ml), 0g fat, 0g Protein. There is actually 34g Sugar in a bottle. They have to “hide” the sugar by adding 240mg of Sodium - otherwise no one would drink it. Would you eat six teaspoons of sugar on top of your regular lunch or dinner?

Whatever saddle you end up getting. Don't make weight a primary requirement. Comfort is way more important - if you do longer rides. I have never heard anyone complain that their saddle was too heavy after a long ride.......

No I am too small to be Jason ;-). We were riding on our own. We tried to get a patrol car - "but no this is not our area, try Brooklyn ehh no maybe Sunnyside" I wouldn't let my girls ride there alone.

We were there on Sunday around 11am. Two "I don't know what to call them" were hiding/ambushing in the grass next to the tar road. (About at the first parking area when you come up from the cattle grid). They ran into the veld up to the fort side when we confronted them. Later they escaped accross the road down to fountains side. Think they had stolen good in the plastic bags they carried.

Dave - Vitality hammers me on BMI every year. I am 1.7m, 75kg which puts me above 25 BMI. They hurt my feelings so badly everytime they tell me that I am OBESE ;-) But my %bodyfat is <10%.

Tracy I have good news for you. At a BMI of 20, you are probably around your ideal weight (55kg/165cm). To drop to 18.5 you will have to make some more sacrifices (more strict with diet than what you have been) which are likely to have negative impact on your long term health. Only you will know if loosing 2kg will be worth the additional sacrifices. Keep eating healthy and start training again and do those events you want to do.

About that diet-Castle you were asking about: 2g Carbs of which 1.8g Suger per 340ml bottle. 421kJoules per bottle. I think you may drink it if you feel like having a beer. I'll just have a Milk Stout on a Saturday evening ;-)).

If she cannot do the R10k5, save yourself R4k from your R7k5 and buy a second hand Tacx Flow. No need for the Computer Game interface on a IDT. Flow might not be acurate, but it is repeatable.

No - I think Dale is saying that you must ride very easy for longer. 75km under 3h is likely to be way too fast - especially if you are on a MTB. Your mother ran very well at Comrades on LCHF because she spent the majority of the run at a low to moderate hr (sub threshold intensity). That is ideal for someone on LCHF. The dynamics of riding - rather 'racing' a bicycle is much more glycolitic. (Requires glycogen {carbs} for those climbs where we ride at or above threshold just to make it to the top or to try and stick with the bunch)

What is the aim/purpose of your long low carb ride? Are you in trying to drop weight? Base Training?? If not one of them - use carbs during the ride. Go back to low carb when you're off the bike.

Nope - the regular one. The Nomu/Coffee taste is dominant in the shake. Did I mention that it tastes good - It does!

Jens is probably between 70 to 75kg?? That would make it around 5W/kg for that first hour. Not many Vets that can do that.

That is about my recipe for Fat Shake as well. Nomu and Jacobs Kronung (disolve with hot water), add butter, coco oil (wait till butter and Coco Oil melted), add cream and maybe little milk, reheat to desired temp, stir sommer with teaspoon and enjoy. Highly recommended ;-).

Antonj - sorry for chirping in here. Use it if you want. May I suggest that you maybe check your FTP. You post almost weekly IF numbers around 0.9. That seems a bit high. Unless all your training sessions are super hard and almost races like, your FTP number is most probably off. If that is the case your TSS and other parameter etc will be skewed. Maybe schedule yourself another 20min suffer session and re-check. You might be stronger than you think you are .

Dave - not sure where you from. For those on Pta area - I have a good supplier of Karoo Lamb in Centurion. Mail me if you need details.

JC you will have to bring your own. Last year Hakahana did not have a licence to sell alcohol.

I've been listening to some older Jimmy Moore/Ben Greenfield podcasts again this week about athletic performance and lchf diet. My interpretation is that they recommend somewhere between 100g and 150g CHO per day (even up to 200g of CHO) depending on your training and/or racing load in order to keep your muscle and liver glycogen at acceptable levels (70% +) for higher intensity training. They do recommend that you time most of these CHO around your training sessions ie pre-, during- and shortly after.

If this is the case, I might have been "cheated" out of a Vets win on the day ;-))!

For pre-race - Maybe try bowl of oats with 30g butter and 30 g Coco Oil.....maybe a bit of honey

From personal experience - I agree with this as well. I found that in road races I battle to stay with the bunch at critical moments. Once dropped, I still ride strong, but at my prefered intensity. LCHF is not recommended if you want to be competative in road cycling. For endurance MTBing I think it works pretty well.

Some feedback: Been eating Lower Carb, Higher Fat for about the last year. {Maybe substantially more good fat}. Had Vitality Health day at the company today and checked Glucose and Total Cholestrol (at about 12h00). For what its worth, cholestrol down from 5.2 to 4.5 and glucose 4.9 today vs 5.6 last time. And I had large piece of Chocolate cake with caramel last night. Special birthday treat........