Boesman Benson

Hi Furbz, have a look at the Swift Detore in small. The headtube is 90mm (shorter than most other 29ers) and the geometry is 'tuned' to work with 80mm travel fork. Thus easier to get front end lower for a racier setup - if that is what you want.

Was TSS calculated using Power or HR?

Hi All, I haven't posted here before, but I've been lurking on this thread, reading, learning and experimenting with LCHF lifestyle since Dec 2012 when I came across Peter Atia's site. I do quite a bit of cycling training and racing and get the odd podium result (when the good guys are not there) in the Vets category. I tried LCHF proper ie +/-50g CHO per day for a while. I managed a decent training load, but all at sub threshold and everything was OK. Then I moved into a next training block, intensity moved up to threshold and intervals went from 20min to 30min to 45min and longer. By the middle of the third week (just before a rest week), my wheels came off spectactularly. I became so tired and fatigued that I couldn't get up in the mornings. Although I was extremely tired, I couldn't sleep well at night. After some reading I came to the conclusion that my body was running ultra low on glycogen. I probably caught this early enough and for me the fix was eating more Carbs and taking it real easy for at least 3 weeks. I now eat somewhere between 100g and 200g carbs per day and whaoo what a difference it has made. From my experience: You can eat less carbs when your training load or rather training intensity is low (sub threshold). But when you're doing Threshold and above training - don't be shy of eating Carbs. You can still play around with Carb timing to keep you 'burning' fat for a lot of the time. NB: Nutritional Ketosis is not ideal for everyone!!! Consuming less carbs than the - lets call it standard South African diet - is!! The 'dream' about becoming so "fat adapted" that you can sustain above threshold intensity for extended periods by metabolising fat as energy source will probably stay a 'dream' for a while. Maybe not in our lifetime. I've noticed a few members that do not appreciate the contributions of Mr Topwine. I do not know him at all, but I want to congratulate and thank him for keeping up with his valuable contributions. There are people on the list that do appreciate them and I have learned a lot by reading some things "from the other side". Thank you Sir! If that was too much for a first post - sorry! I'll be quiet for another year.

I have a contact (Pretoria arear) for proper Karoo lamb en grassfed Afrikaner beef from the Vryburg district. Send me a PM if you are interested and I can forward you the contact details. Cheers Rex

Jason, please send my well wishes to the Big man when you see him. Even while he is under sedation. Fortunately Koos is super strong and he knows how to suffer. (He's got a few Epics under the belt). Unfortunately this time the damage is a bit more than a few 'roasties' on the back side. You are in our prayers. Byt vas en word gou gesond!! Rex

Diet has to be part of your lifestyle. It is not something that you do for say 3 or 6 months - and then get back to eating ‘normal’ again. That is why you YO-YO. Very good pointers in the LCHF thread. It is a lifestyle change that can be sustainable. Maybe not in the 50gram Carbs per day, but definitely in the 50g to 150g Carbs per day. The health benefits (even with the slightly higher Carb intake) of this way of eating seems remarkable.

Just be carefull for the 'Dale if you are short like me. You will battle with proper setup. The Geometry of the small Swift is very good for short riders wanting to ride 29er.

Just keep your eyes open for nice second hand bike on the HUB. You'll find something before D2D.

Now there is no more an excuse for guys that moan that the CPT is too HARD. I really hope the race will grow over the next few years. You will not easily find a more commited, passionate and enthusiastic team then Henco and the Dryland team. Looking forward to this year's race.

Terence I can maybe tow it back for you, but that will only be early April (a week after the Epic). Let me know if you don't come right earlier. Thanks for a good XCO at Thaba Trails yesterday! Rex

Thanks Stefan!

Morning Guys. It was my daughter that was bit by a rock about the size of a brick. We (myself and 2 daughters) were doing some Cross Country training yesterday afternoon - the first GN/CG event takes place on 4th March at Rietvlei. It happened at the far end just after the bridge with the nasty steps. Then you turn into the river before you exit in that short steep V next to the fence. He attacked her just as she approached the exit from the river. She just screamed like crazy and I knew something was seriously wrong. Think the coward actually got scared off by her screaming. (use your voice girls/boys) I only saw 1, but the girls said they were 2. The one was hiding behind a tree up the bank on the opposite side of the river. He scrambled up the bank and into the veld on top when I chased him. There is a well-used footpath to-and-up that riverbank. The footpath continuous out of the bike trail and the people using that path are coming out of the reserve. (not jumping the flat fence) There is no access control through that section. We reported the incident and spoke to one of the senior rangers of the park. He said they used to have 3 patrolling guards in Fountains but they were taken away (probably money issue). Hopefully with this incident they can motivate to get the guards back.

I assume the 2 x 10 is 26/39? and not 24//39. If you are heavy and battle up hill - Then I suggest you rather go for that 24/36 ratio.

We'll be a big group staying at Sabie River camp as well. Will come and say Hello!

Nathrix - I think those 2 pictures sums it up perfectly

For some reason they split the 'toucher' SA races into 3 stages. Ie Jock.

A safe departure point would be a fizik Gobi. I have tries quite a few different (lighter saddles). Most of them are fine for up to 3 hr rides. I used my Gobi for Cape Pioneer last year and was so glad I did. To me it is the most comfortable of all the saddles I've tried. Something to think about for the Epic: I've never heard someone complain about a saddle that was TOO eavy after a very long ride.

Used to stay in Walvis Bay as well. Would love to go back to Nam, but not much job opportunities in my line of work.

I rode past the accident just after 8h00. Person was covered with space blanket. Did not realize it was a cyclist. Sad indeed. RIP

Skaap I plan to drive through the Sat morning. I stay in Centurion. Send me a PM and we can arrange!

Stevie, you moaning or bragging. Did the event last year. It was brilliant!! We are going to Mankele this coming weekend to go and to some back to back proper hill training.

In stead of Mezcal, try Geax AKA at the back. Used it at Sani and enjoyed it even in the wet.

SwissVan - you got to ride a bikes to wear the chains. LOL!! For info: The SRAM PC-951, -971 and -991 have the same Strength specification. The only difference between the 951 and the more expensive ones is a BLING coatings on 971 and 991. After a few km's the nice shiny chain is also full of dirt. I use 3 chains. Rotate about every 1000km. Can easily get 6000km on 3 x PC-951 and PG-990 casette. Using SQUIRT (apply about every 80-100km) when dry and Motorex wet lube when wet. I don't recommend XT casette. They are very soft. Don't know about XTR. Never tried them. Used LX casette once (only about 80gram heavier than XT) - was still good at 6000km when bike was forcefully taken from me.

Try SRAM PC-951. Good value for money.

Kona, Do you have a connection with the Klapperlop management? Maybe if we can ask them to put more gradual "ramps" for the skinny wheel bikes - say in the middle section of the speed bumps. That way the bumps will still slow down the cages, and maybe not break so many skinny wheels.