dave303e

no shortcuts? https://community.bikehub.co.za/topic/162559-bodytec-short-cut-training/?source=lfp

ke snake oil?

or 'The race was just boring singletrack and jeep track all the way' vs 'there was to much singletrack and we couldn't pass easily' Sad thing is that the poor route setters only have a certain amount of land and roads/paths to work with and they try their best but as said above, you will never please anyone... My gripe with the riders this weekend- Sprint finishes- every 5th or 6th oke was trying to outsprint someone over the finish line, you had 60 odd km to race. But no, now you are sprinting over the line, almost taking out people who have stopped after the finish line in the limited run off area, kicking up dust where the camera guy's and timing guy's equipment and all your spectators are. That one position means minimal, and if it meant that much you could have raced harder earlier on rather...

+1

It's all fun and games untill the repair fails and you realise you should have just replaced it before the next event. Like someone I know who glued a bicycle headlamp back together before a very big race, needless to say on the 2nd cycle the glue failed and he rode the rest of the cycle legs right next to me with no proper light, stupid to put a race result at risk especially when you paying big entry fees...

tigco tech welding in centurion is very very good. They have done work on aluminium motorcycle swingarms and various other things for me.

First ascent ARX 35 backpack is not a bad option.

another good alternative is paddling, it's not that expensive and is great for core and upper body, also great to maintain cardio when your lower half is injured...

Sign up for a gym membership where there is a wattbike for the next few months. I have had a few shoulder opps and you will need an extensive rehab and strength reconditioning program to get your shoulder funtioning right again. A gym membership will allow you to access the wattbikes and other things to train your legs and then when the time comes you can get your shoulder back on track in terms of strength using the gym weight equipment. For the first 4 weeks- wattbike sessions, unweighted squats and bosu ball squats, stair walks/step machine and plenty of sit ups and core work in the later 2 weeks. Then transition using your arm on the wattbike and slowly adding the rehab exercises as and when your physio tells you to, and then work on getting it strong afterwards, no reason to run around with arms looking like Froome...

Anyone know a good substitute for the FOX float fluid? Am doing regular maintenance across various bikes (honda CRF250, KTM 250XCW and Merida MTB) OEM fork seals for the two motorbikes were cheaper than the fox fork seals from LBS(I checked at 2 seperate shops cos I thought the 1st was trying to rip me off) Then you look at the fluid prices and its similar issues, also irritating because the mx fork seal kits come with an oil and a dust seal for each fork not just 1 seal and a foam ring both less than half the diameter... I will use motul oil in the shocks, just not sure what to use as an alternative for the float fluid?

What always amazes me is that everyone runs comrades and two oceans, cycles argus and 94,7 when there are other really great races to be run/ridden and some are a lot cheaper. Esp when you don't have to pay flights to Cape and accom... example- Wolkberg trail run- R950, includes 2 nights accom, 2 breakfasts, 2 lunches, 2 dinners, 35km skyrun day 1 topping the Iron crown 1700m Elevation gain 25km day 2, 600m elevation gain/loss. Spectacular views and day 2 is stunning running in the forrests past fly fishing dams and gardens. This year we even got free leg massages after each day Wartrail- More a multisport event, but IMO one of the best races in the country. You can do any combo of the stages if you want or just do them all cos why not, but if you looking at the comrades thread on a cycling forum you may as well do the first two days, you will not regret it... Usually about R850 per leg to compete Day 1, the run is 57 odd km of heaven, high up in the mountains, rough terrain, big climbs 2700m of climbing. Day 2 is a mtb, 118km with another 2600m of climbing through jeeptrack, singletrack and district roads along rivers, there is even a hike a bike section. Day 3 is the paddle, 60km down the orange river Look it is an incredibly tough event, but the views and vibe are definitely worth it... the hidden gems are worth going to find sometimes...

In my opinion supplements and powders are more an ally for those with little time who need the results... Yes you can eat eggs, but for me there just is so little time to sit and prepare eggs or any other diet food preparation. But I always have a big tub of whey in the car and literally 60seconds later you have a good supplement of food, and with that around when you end up working late you can smash a shake instead of ordering in food, I have classes at night after work and often have a shake on the way there to keep me going till class ends at 9...

here are my 2 suggestions: 1: Hydration belt, I use one when running, there are plent of brands available. 1 bottle in cage, one in belt and you good to go, has space for a gu and maybe a tool. http://www.salomon.com/us/product/hydro-45-belt.html?article=329124 2: go with an ultra running vest style pack. They have small soft bottles on the front which should do what you want and are far more comfy that a camelbak... http://www.salomon.com/us/product/s-lab-adv-skin-5set.html?article=371623 NB: i posted Salomon links but there are other brands selling similar products, I am just a fan of the brand...

Good luck with that hey, horrible thing to have to sort out, its months of physio or a small opp and neither are fun...

half the first aid kit and a space blanket in 1 pocket, lightweight rain jacket in other, tubeless repair kit on stem, it is bare bones racing but easily doable. I went and changed a few things for AR and managed to drop my backpacks weight by 3kg, and a lot of it was silly things, 400grams by choice of rain jacket, team use same lights so carry one spare between two of you and both start on good batteries, food, if you have more than 200ml when you reach the next water station you carrying way to much fluids... Camelbak syndrome is bad, you have space so ya just take it just incase, ya fill that 3l bladder just in case and then 99% of the time you just carry around a whole pile of stuff you rarely/barely/shouldn't need to use...

Jik is actually a recommended method of purifying water especially in rural areas. 1st world problems not wanting to drink jik water, but 1000's have to do this every day and with the water crisis in SA we are all gonna be strapped for water very very very soon.

I think a lot of issues lately also have to do with all the brands now offering preservative free suppliments, some sports drinks go off in a matter of hours where they used to be ok. Also worth noting they used the bottles everyday for a week without washing...

dammit, I was hoping to find a photo of a hot chick on a lead motorbike... but have to say getting the year wrong is dumb, if you don't know, don't post a year,otherwise take the time to check the year model...

If you feeling like you have hit a plateau why not mix up the training a bit. Maybe get hold of a strong pre workout and smash some big interval sessions on the IDT, get yourself into that hurt zone.

Ya no apple watch, am very weary of that deal because they describe the 'goals' as dynamic, ie they want to keep pushing you further forward. When you putting in 10-14 hours a week if they expect you to improve and do more over time it's never gonna happen, especially with a full time job and part time honours degree studies. Also if I put that watch on and race 140hours at expedition africa what are they gonna ask me to do the next month?

their breakdowns can be frustrating sometimes esp after events. Ran wolkberg 2 day trail run this weekend. 35km 1700m elevation on the sat- 3000 points earned 4h10min at ave 159bpm 25km 600m elevation gain on sunday- 300 points earned 2h15min at ave of 153bpm legs were a little weary from sat so couldn't push as hard on sunday but had my average hear trate been 3bpm higher it would have been 1500 points for sunday...

so many events to choose from that day...

Even cars have this bias, look at bakkies especially, a lot have disks up front and drum brakes rear, or bigger disks up front...

http://www.firstascent.co.za/shop/arx-35/ very good budget option, works great for adventure racing

Anyone running Wolkberg?