kevin.hockey.90

At this moment I use Wahoo Fit. Has option for all that and ble4 power

The complexities of the situation is to vast to even make a decent comment. Dissapointed yes, looking forward to great ride with my Nedbank kids, my training partners and the wonderful array of people en route. I live in the moment, be grateful to the awesome organization. Never forget the privilege afforded. Helmets off to those managing the disaster. (Don't worry those informal settlements. This is also awareness that when it burn, assistance will even be more)

Carbon

I used honey (7 1/2 tbls) with 1/3 tsp blackstrap molasses (for potassium) and some salt when doing the Langebaan challenge last week. This was diluted in coke zero. Seriously sweet, but convinced it work. Must add that I had my own recipe of race food (100 gr Lindt chocolate melted, chopped dates, and filled with coconut flour. You can chew it, sweet, but full of energy. ) Had this every hour on the bike. Next batch chocolate will be replaced with carob and some Chia seeds added.

Last sentence untrue

The best is to get super starch. The commercial versions are expensive (U starch). Cold patatoes and green bananas (cooked) are examples of super starch. I take race food by 32GI. One is enough for a 50-60 km if you are fat adapted. Need carbs for a fast race to fill on the glycogen stores in your liver. Lots of ideas on Dr Peter Attia's blog.

I enjoyed the race up to the 51st km then snake bite. That road was so bad. Did more bad then good. Did not help if you lost your bomb and your pump malfunctioned. Hundreds passing you. Bad feeling. Wonder how many punctered on the pot holes?

Oh! Thanks for the fat. Need to get the fat for snackin on long rides and 32 GI for plus 2 hour rides

Hi guys. I am a teacher in Hanover Park in Cape Town. I have pedals and cleats for the boys (well two sets). The need shoes but can't afford any.

Only glycogen stored in your liver will be used by your body on a ride. the body is like a petrol truck. Lots of petrol in the back but when its tank runs dry, petrol has to be put into the tank. Two hours is fine on just water but keep some race food or super starch handy (cold potato) for the next hour. It takes about 20 minutes for the carbs to kick in (personal experience). My morning ride of 50km I sometime do without any water or eats. Listen to your body. Don't wait until its too late. You'll bonk.