dave303e

https://www.madeinworkshop.co.za/

Plenty cases of death from pre workout... One at the London marathon a few years ago was jack3d, then there were a few others, basically heart attacks induced by stimulants. This is the reason we have a banned substance list and doping codes etc...

My dietician has me at 2,1g of protein per kg per day based on my average training load, 5grams of carbs per kg per day. I have had really good results from a dietitian and honestly it is sustainable, I just dish appropriately and eat normal food. Then around racing and training I add what I need to add. Directly after training it is an endurance recovery shake. Guide is 1,5gram carb per kg of body weight in the first 30mins after a training session with 20-30grams of protein. Works out perfectly at 1,5 scoops of USN pro Recover for me at 70kg. The real benefit of a recovery shake is the convenience, timing and bioavailability. You can very easily pre pack a shake and just add water if you are going to the gym or leave it in the car if you are driving to a ride. For me January had me on site at a client so there was a quick shower and in the car but I could hammer down the shake in the shower and have it pre loaded the night before. If you commute by bike you can leave it in your desk. It also is easy to digest and gives you a good start at hydrating post ride. In the past I have dabbled in various supplements and here is my experience in those. Creatine- is great for strength, power and just feeling like a beast. Once that initial loading stage is done you feel bulky. If you are looking to up your raw power and size it works well.(obviously with the training to match) You easily add muscle mass and carry a lot of fluid weight. You do need to drink more. For cycling it is maybe not the most useful thing all the time but for those blocks focused on speed and power it can be useful. Pre Workouts- As above we all have fun when we are young. Great for 20min ftp tests, better for 5km timetrial runs or hammering out leg strength days. But use with caution. I no longer go anywhere near that now that I am 100% off caffeine. I do miss it for those days you want to give it all in a speedwork or interval session. Bovine Colostrum- I dunno how this stuff is not banned, I am sure you will test positive for something on it as well. 100ml after training with my recovery shake. Good luck stomaching it if you are a bit squeamish. I tried it for a month a few years ago, clocked a 10km pb in a month that I gained 5kg-yes I went bos training that month but I felt like I could give 100% every single day. It is a bit of a wild one but it gives results. Honestly I battle to stomach it on a daily basis and I am sure it is in some way illegal and I don't feel like being in the dopers suck thread. To me the most sustainable and best results came from a dietician and having a routine/grid to work within. It is just easier and I eat normal food with the family, I just have the correct portions and the right timing of food with a basic protein shake post ride. I have been a full year on it and it doesn't take any effort really which is why it works.

If you know how to do it yourself, made in workshop in Randburg is an easy win. You pay for a day in the workshop and just do it yourself on their lathe. It is worth knowing about, everything from panel saws to cnc routers, mills, lathes, welders etc...

Odds are you are a few years off being able to really feel/use the difference. My2c, take the money and throw it at a bike fit, a coach or a skills clinic...

and when you realise what a pain they are to clean it will become more apparent why it is not that common... But it does look good. Great for a bike you hang on the wall to look at though

Not sure of this year's rout, but last year's route was fine on a gravel bike. A few tricky sand sections along sandpad. It has been pretty wet all week out to the East(we are bronkies side) so dirt roads are actually quite lekker, with the odd muddy patch. I think wider tyres on a gravel bike will be best, if it rains a bunch before the weekend then maybe a mtb.

I have only done a few fingers on a mountainbike which don't hurt enough to warrant thinking about life. But my experience from racing motocross and enduro motorbikes is pretty extensive so here it goes. Best case scenario is to ring your bell properly in a crash, that way you can't remember it and don't know what you did wrong so whenever you in the same situation you are not remembering the crash. Ribs unfortunately are one of the most uncomfortable injuries to live with, they just suck and they take forever to feel good again. Don't rush it, wait till the pain subsides and then start with easier rides and getting fit and then go back to shredding. I have done foot, ankle, heel bone, kneecap, ribs, collarbones, coccyx, wrists, arms, literally every single finger, and then more shoulder dislocations than I care to even try count. Broken ribs are literally the most uncomfortable IMO... As for the mental battle, it comes with the territory. My 2c is that you should manage what you can manage so you can still shred. What I mean by this is that you need to manage when to open yourself up to risks. When you are alone you can't be jumping/shredding/topping out speed wise and stuff like that. When you are alone focus on the cardio side. When you are with someone else then it is time to shred. Forget the crash and focus on the fun and what you are doing because if you think of a crash on a take off, you will crash. Make sure your med aid info is nearby and that you are ok with the consequences of what you want to do. Riding a desk during the week is fine with broken ribs/collarbones. I once had to place a base station on a trig beacon for an aerial survey having bust a few fingers, dislocated a shoulder and rung the bell the bay before at Rhino MX track. It was a game changer and pushed me into more technical enduro where the speeds were lower. The boss was not happy when I rocked up buzzed on pain meds black and blue. But we had booked the plane and there was no other way to get it done and it was absolute hell that day. The other day I went and sent a bigger table top at chestnut hill, but now I ride a desk in the week so it is not a major issue, so you need to understand your life limitations and consequences before doing it. Freak accidents happen, but the big big ones are usually when you fly to close to the sun. So pick and choose what and when to risk it on and what support is around if you get it wrong. Never do that one last lap/jump and never just decide to take a bike for a test ride in the driveway and pop a wheelie. Also try not take all your pain meds, the sooner you can wean yourself the better, that s... can be dangerous in it's own right.

Few things. You can go 1x12 with an NX cassette on an HG freehub body. It is one less hassle to sort now, works with GX shifter/derailleur as well. It is a consideration to have. Not sure your 1x11 set up and the ratios, but it will no doubt be an upgrade. When it comes time to do a cassette then you can go to a GX cassette and do the freehub then. I tried to sell a freehub body off a Scott for a bit after moving from and NX to GX eagle cassette, eventually I just sent it with the bike when I sold the bike. Not huge market out there and you certainly only going to get a small portion of what the new one costs. For me just going to a GX 10-52 cassette from a NX 11-50 was the big game changer, that little bit of extra range on either end of the drivetrain. It was 100% worth it in the end.

Honestly, I know the feeling, but I am on my 3rd Spez helmet in a row(never own a spez bike) but the helmets just work with my head and are light and safe and don't look totally dorky. Added benefit for AR is that you can wear a normal headlamp over the helmet without cable ties etc.

It is probably not far off. Advendurance did it for Toyota for the Warrior races a few years back already, So it was likely tabled as a possibility.

Try a casquette for a few rides and see if it helps. It is a lot easier to chuck a casquette in the wash than mission with helmet liners. Also for helmets I always used to run muck off foam fresh on motorbike helmets, spray on and then pop it on a fan to dry. I would wash the liners and then use muck off a few times and then do a full wash again.

Ya I would look a lot further than just a carb drink... Breakfast is key, being able to wake up and wolf down food is a good skill to build, it took me months of force feeding but now I wake up hungry. Between wake up and start getting in a bottle of rehydrate will be a good idea. Startline snack or 2 is the start of your race eating, nerves are up and hr will already be up. Then your personal goal for carb intake per hour during the ride. You will hear numbers from 20-140grams an hour. Do some testing at see what point your stomach reacts. Then don't go near that in the race. I would start off with more solid items and as you tire out move to relying more on gels and drinks. The chewable jelly's from Gu, biogen and 32gi are also easy to get down in the transition from solid foods to gels etc. I would always have a sachet of maurten in a pocket just incase of a bonk. 60grams in 500ml will get you functioning again and then you need to back off the pace a bit and follow it up with other food. You also need to gauge the effort to input ratio and understand how on the last few days the effort may be less but you will need more. Post race is also key, getting the right food and fluid in right away and following it up through to the next day. I am a fan of a last minute before bed protein bar. You have spent a shedload on a race, there are good sports dieticians around who are not badly priced and will put together a good plan with what you need to get in during the race. It is a good start. A lot of them do a lot of educating you on concepts/ratios and timing as opposed to telling you exactly what to eat. I have a really good grid to work with for race day, it has changed the way I race.

ya it is a big safety thing. It always has me wondering why the UCI hasn't followed the FIM in making levers with ball ends mandatory. If the bar end can penetrate that lever can too.

If it is a one way trip, why not just get a box from a bike store here and fly it back with you, throw the box away on the other side. Some stores will even pack the bike for you nicely.

relocation sale but wants to swap for speakers also doesn't seem logical

Remember weather stations are placed in Stevenson screens. Stevenson screens standardize the environment for the various sensors. This is a well over a hundred year old world wide standard. So your Garmin with sun from above and heat from the road below is not accurate. It never will be, sorry to burst bubbles. And your watch is even more of a joke in terms of temperature.

Realistically with an eagle drivetrain a 32tooth in Gauteng is pretty useless. Given that 1/4 the population and 1/3rd of the gdp in GP, there is likely a fair percentage of bikes with eagle in GP. If you run the analytics on your gear usage with an AXS set up you can figure out the best front chainring to run to get the most out of your gears/legs. I have a 32,34 and a 36 tooth front chainring in rotation. The 32 is great for big elevation rides and super long rides where you will never manage to output huge power day after day. For expeditions quite a few go to a 28 even. If you look at even a 34tooth on a 120km ride in PTA, there is no time spent in the granny gears even with wtf and a few other PTA east 'climbs' thrown in. But C2T where it is longer and there is a good wad of proper climbing the 34tooth is a perfect fit. Yes those are both mostly gravel, but the reality is there is a lot of 'mtb' gravel riding done in GP. Singletrack is short enough to push watts that you don't need a 32tooth. Below you can see Rosemary hill with a 5km to and from the folks farm to Rosemary hill. 34tooth is perfect and I am not a huge power output rider.

100%, some proper machines

like the ginger stepchild of the multisport world...

Unfortunately you probably do know the name/face. I don't know if you know him well though. The bnb visit from transition was one thing, another area their media team went and met them at another bnb on route and brought them meds for the jippo guts. That whole area was out of bounds for media and supporters. A previous race as a part of another team he was more than 400m away from his team members looking for a cp(they didn't find it and then he proved the map was just slightly wrong so they still were awarded the cp).

I have to admit that my skill set makes me incredibly dangerous in tracking data an specifically spatial data. Social media is the least of your worries, all the general tracking data I have ever bought has been gathered by 3rd party apps, usually unsuspecting ones. Certain providers have over 450 000 apps gathering data so whether you like it or not, the odds are good that your data is going to a central repository and being sold. Work location, home location, path to purchase and areas visited. Thankfully the resellers are using it to help mostly in placing retail stores, one or two of the resellers have been shut down in a big way for dodgy practices( dating apps for military purpose and law enforcement using cellphone data sans warrant). I see last week a major supplier x-mode got stricter hoops to jump through for their supply chain. This is what can make it dangerous though, the wrong person with impulses getting hold of the wrong data. Things like strava can also provide clarity, I have found a person in AR who has cheated multiple times. It is so bad that the person is now hiding his ARWC activity because we tackled him straight at prize giving for getting in a media vehicle and getting take from transition to a bnb to sleep... this is too true, but if it wasn't exercise it would probably be drugs, booze or something else And sometimes you want an easy ride and they don't or vice versa, you will never get faster only riding with slower people... Heat map had the potential to and could very well have gotten people killed when it uncovered military operations. They give you the tools to manage it. The mental capacity to use and apply the tools is another story.

https://www.bikeboxcompany.co.za/product-page/mtb-bikebox Not a bad option either. The titan is a really good looking bag though.

The last 2 major adventure races I raced ended in major jippo guts. From advice from doctors, research and experience this is what I found. There are 2 major reasons for getting it in a race You either going to catch it from food, water or sanitary conditions or you will have ingested food your stomach cannot handle(usually to many carbs). Food is the easiest way to be careful. Race bars and gels are safe. Be weary of big open platters of food and big containers at water stations. You never know who had a bossie and then grabbed a potato and has been wearing the same gloves a few days in a row. So a sealed bar or gel that you have had in your own pocket is a far safer bet. Drinks - I now treat everything, use the tablets as instructed. If you have sachets of carb drink powder, tape a tablet to the side and then drop it in as you mix it. Give it some time before drinking though. If you are using fizzy rehydrate tablets, place a treatment tablet between each fizzy tab so you always dump one of each as you mix. If it is a really good source of water(ie coming straight out a borehole or a clean mountain stream with no settlement above) then go for it and enjoy. I am weary of the big plastic jugs at races, seen far too many just filled from the nearest tap. Wash your hands regularly, change your gloves daily, hands out of mouth. River water in SA is dodge at best, so if you swim keep your mouth shut, be careful dipping caps in water and things like that. The other cause is too many carbs, if you get the farts from 3 or 4 gels your stomach is likely battling. What often happens is you get desperate mid race and start hammering drinks an gels left right and center. What was a fart after 3 becomes much more lively when you do it day after day and more and more... So train how you plan on racing. Get those gels and high carb drinks in plenty while training, you will see you stomach will get batter at handling it over time. I had 8 gels in a 2 hour run yesterday and didn't flinch, but it has been a long time in getting ready for it. Also 8 caffeine gels will destroy you. So make sure your gels are not all caffeinated. Treatment- this is a big one and can save your race. Nausea- A lot of nausea tablets can be taken as a suppository, so pack 2 to carry on you at all times. Try take the 1st one, if you throw up that one then the 2nd one goes in the back door for a guaranteed success. General - Kantrexil seems to work great mid race- I have had a doctor prescribe it to me now as a just in case during the race. The stuff just works. It is an antibiotic though so speak to your doctor first. Lot's of doctors will give you good advice to prepare or for just in case. SmectaGo- picture a gu gel but to stop the loose stools. Super convenient to carry/pack and super effective. Can confirm you can take it while riding with ease. Then if you get sick - up the amount of fuel you are putting in and up the amount of rehydrate as well. That is my 2c and learnings. But speak to a doc, they are often happy to give you a backup plan for if the stool sample hits the fan.

My old man forwarded me the message about the bust of pta east bike jackers. See below copy, he is on a plot boschkop side so it was on their security whatsapp group. It seems to me more the norther pta east area as opposed to souther/olifants area... "Breakthrough in Cyclist/Jogger Armed Robberies. An intelligence led operation was held last night, and 2 suspects have been apprehended. We have been tracking one of the suspects for a while, but our informants could only give us one Firstname. That's very difficult to do as the name is very common. During patrols yesterday, we got verification of our prime suspects and a second suspect's first name. The intelligence led us to a wide area in a nearby township. Luckily, we have a good relationship with Township's CPF. Information was shared, and informants gave us an indication that the suspects were in a very busy Tavern. An operation was planned with some of our partners and Boschkop SAPS. The team entered the tavern, and although the tavern's clientele were not happy to see them, the team found the suspects wearing stolen Security Armed Response uniform. The suspects were taken to their place of residence, and we found multiple weapons and stolen goods. Suspects were handed over to Boschkop SAPS. Although further intel received last night indicate that the suspects might be linked to a larger gang and could also be involved in other serious crimes, we are happy to have these two suspects in custody. SAPS will continue with the investigation, and hopefully, the arrest will lead to further arrests. Although we are very certain that these are our suspects, we will continue with vissibility and patrols on the new road. Well done to the team, and it shows the team won't sleep till we have these suspects terrorizing our community. Involved in the operation: Boschkop SAPS Boschkop CPF Lakes Security Forum Pretoria Traffic and Roads Alpha Security Forum Silverton CPF Nellmaphius Task team"