MORNE

Although i’ve done IF on and off in the past, the thing that got me to drop 30kg around 2016 and keeping it off for the most part, was starting to eat more fat and protein. so yes…basically keto. but to OP, in. The end you can literally eat cake for breakfast, lunch and dinner ( probably shouldnt)…if you aren't burning more than you are consuming, you’ll stall and wont lose weight. No fad diet or magic bullet will chamgr that reality. You seem to be lying to yourself somewhere when it comes to calorie counting. As already mentioned, high fat foods are calorie dense. A small amount eats inyo those limits fast. They do keep you fuller for longer though. Just my personal XP. ps: i went from 197cm 110kg all the way down to the leanest ive ever been..79kg (race weight). I did ut to see what was possible back then. I also realised my body doesn't want to stay there. It’s much happier around 85kg…so these days, thats my goal.

Passing roadies on the gravel shoulder again were we? 😉

These are all roadies riding their ‘xc weapons’ on the road instead of the gravel shoulder👀- boggles my mind every time i see it. God forbid you go 1km/h slower by riding on the gravel shoulder with your OFFROAD tyres🤣.

You are starting to sound like one of those pre-covid table mountain mtb grouches… ”not enough gnar mah bru” oh..wait. 😊 all trails are fun in their own way and as difficult as you choose to make them. Too flowey and/or manicured? Go faster! (And hit the floor 40kph+ when it goes wrong instead🤣)

Many (or not so many) ‘eons’ ago brake pads in cars contained asbestos too, but hey, they worked great except for the increased heat generation and uneven wear patterns, oh..and the cancer dust. This meant discs warped way easier due to the huge temp deltas. Surely then you must know that discs wont warp by being briefly splashed by a small amount of water? Like say…in the rain…or what about driving through a large puddle. Hell, there were f1 teams using this trick in the 80s to cool brakes, exploiting a loophole in the regulations by adding water to the brake cooling system during a race, effectively making the car lighter through the race. On a bicycle, excess heat will glaze the pads and or boil the fluid way before warping the disc anyway. You are more likely to warp n bicycle rotor in a crash or by bumping it into stuff. On the topic of using water to bed in brakes…you are literally just using a squirt of water on the brake pads/caliper like you would when you wet sand something. You arent cooling anything to the point of a 100*C temp swing. I get roadies are a bit late to the disc brake party, but these are all tried and tested methods to break in pads/discs on mountain bikes. Imagine warping a rotor every time you rode in the rain or through some puddles. I wouldn't trust a ham fisted car mechanic to work on a bicycle that costs more than most the cars they work either 😅

Get them straight from the source instead: https://everydaycyclesupplyco.com/collections/restrap/products/top-tube-bag edit: on second thought… i forgot i actually have one 😅, PM me and we can discuss selling it to you for a fraction of new cost. I’ll even include a wolftooth B-rad so you can get it in the exact spot you need on the frame.

Dont know, not really that interested in riding XC/marathon events anymore. Plus…the people who do these generally go down the fast bits too slow and take away all the fun. And since we are on analog big bikes, they get annoyed with us on the climbs. Anyway, no riding bikes for me in the foreseeable future. Maybe in april i think (hope)…and even that will be going against what the Ortho is trying to preach🤣 (12 Months - sy moer). Im glad i didn't enter all the usuals late last year. Skipped on early bird CTCT too. I’m a bit over events anyway.

Your disks basically work because when you apply the brakes, a small amount of material from the brake pad is deposited onto the rotors, creating a friction layer. When you clean them, you remove that layer. So yes, when you bed them in initially / from new…you are basically trying to get pad material on them. As mentioned already, this is why water helps when bedding in a new/clean rotor…it makes a bit of a ‘paste’ which settles into the irregular braking surface better. They’ll be noisy for about 4-5 hard pulls but you’ll feel the power increase exponentially.

Im sure someone will correct me but I was under the impression that the whole epoxy PF BB thing was a common spez (carbon frame) practise - there was even mos that thread a few years ago about the guy and the spez shop and his cracked BB due to workshop error. As already mentioned, i also never had issues with the bike i had that used a PF42 standard with shimano reducing cups. Also, i only use Wheels Mfg bb’s these days. I have them on all my bikes. They are worth their weight in gold. The dub one on my enduro bike has ~7000km on it and it spins as smooth and free as the day i put it in. Their seals are just amazing.

Same for me when it happened to me luckily. Even took me to his place of work because in that moment i couldnt remember anyone’s phone numbers to call, i literally had to google her place of work as a work around🤣 - and i mean im the guy that remembers our house line from the 90’s, knows my wife, kids etc ID numbers, account numbers etc by heart lol. Funny how your brain prioritises when in that scenario. i drive a pretty ‘shitty’ car i dont care for that much. I will use it as an object to diffuse a situation without hesitation😅

I got me a set of South Industries enduro wheels on Hope’s late last year for a great deal and while the weight benefit was marginal at best, for me the biggest improvement was how the carbon wheels felt vs the alloys. Its almost like they feel more spritely, zingy, poppy…they ‘hold’ energy better while still providing amazing compliance and comfort. It’s something i immediately felt coming out of the first corner on them. Not very scientific i know…but they FEEL better and thats enough for me. i justify any bike purchase like this - if it makes me want to ride more…it’s better and worth it. They replaced a set of burly Hope Fortus 30’s on the same hubs (amazing wheels too) but the South wheels feel so much better in fast corners and going fast over chunky terrain. They also sound better. Its like the carbon build resonates the sound from the freebody differently to the alloy set with the exact same hubs on them. Its a huge investment for sure, but after taking the plunge i would deffo say it was worth it. in short, better wheels are more betterer than less better wheels😅

They know most motorists wont do anything. example - a few months ago there was that crash on the N1 incoming where a bakkie carrying workers on the back got hit by an out of control car - rolled over and threw bodies across all the lanes. That bakkie was the car right in front of my wife that morning. in shock, she stopped next to the road and then eventually realised she was the only one to do so. Realising there were obviously people hurt, she proceeded to phone it in just to check if help was on the way. City official said nobody had reported it - and said they rely more on a few random cameras along the N1 or a metro cop spotting it than the goodwill of other people calling accidents in. Apparently almost nobody bothers - because it’s not their problem. They asked how many ambulances to send out and that was that. One of the guys from the back of the bakkie died on the scene. So yea, i fully expect the average motorist to see it happen and proceed to do nothing, as ‘someone else probably will’. People these days will rather take a video for socials…

Death to press fit BB’s!!!

Brought them in from the UK. They make bike model specific ‘sets’ so you don't end up buying a set with 400 drifts you don't really need. The set for my bike is for 4 bearing sizes and i included extra drifts (you can buy them loose) for wheel/hub bearings. All the ones i need on my current bike. Thought it was a good way to buy what i need now and then eventually just ad extra drifts as needed. https://www.bearingprotools.com/?srsltid=AfmBOoqEKZ_8xkO8tQjZ1MBer4XAamgiYWLzLcFT1-F64lSr-iwij71E

When i still chose to mess about with Press Fit BB’s….I used these: essentially turns a press fit shell into a threaded one by expanding that sleeve as you crank it down in there. Worked well enough and never had creaks. Lasted well too and are fully serviceable. But yea, these days if a frame is not BSA i don't even consider it as an option when im shopping. On a different but related home spanner note, i finally got me a set of press, extractor tools and drifts to do my pivot bearings myself. Once a shops does it more than twice it becomes close to what these bad boys cost. So decided to take the plunge. Also, tools are nice. I also did my first 50h suspension services this december. It was annoyingly simple, cant believe it took me this long to try it myself haha. Same with dropper services. But I enjoy working on my stuff and don't have 2 left hands either. I acknowledge not everyone has the time or patients though. Im virtually now emancipated from bikeshops - except for bleeding fork dampers or doing full services on rear shocks. That I’ll leave to the guys with the speciality tools and knowhow (for now😅)

Even after the second time on my right shoulder they cant ‘manoeuvre’ it in manually in E.R. They usually want to try and cant then manage..then go Xray to see why, ten put me under and i guess probably moer it in with a mallet or something😂🤷🏻‍♂️

My first dislocation happened in covid times and i was not allowed to go do a mri or see a physio - you know….non critical injuries and all that. I was also handed a inkjet printed copy /manual of shoulder rehab exercises to do at home by the ortho. I worked through it all and built up to the more advanced movements in about 4 weeks and it all turned out fine. I think if you are committed and have the right info to reference, a physio is not 100% needed. It depends on the injury obviously too.

Thanks to all involved so far. It was always going to be important that traction is maintained over the holiday period. That's job done. Hopefully the powers that be can tackle this with some of that new year vigour now.

Destroying my left shoulder now and having previously dislocated my right one twice…i can confirm this lol. You fall, it hurts, your arm doesn't quite work…but ‘it’s fine’. You find something to hook your thumb into and keep it in place. Here camelbacks and helmet straps help. Put it in a position you can maintain…because you wont be moving it again very shortly. As you start walking or riding back on eggs ——slowly——the shivers start as the adrenaline tapers off and the swelling (and pain) increases. Its about here i where turn into the 👹 emoji. The worst part is, your S.O is still on her way (laughing at you) and there are all those speedbumps, stops, potholes, traffic circles between you and the ER yet to come haha. I dont know how some guys just pop shoulders back trailside. I kind of wish i broke the right one as it has been coming out easier and easier. At least this way all the surgery could fix the wonky one. Now i have a bionically enhanced one and a wonky one. PPS: just remembered, thanks Pierre who spotted me from a distance walking back to dairy shed and noticed i wasn't right. Pierre pushed my bike back for me and purposefully asked me as many questions as he could to distract me from the pain. Then helped the wife mount bike to rack once she got there. thanks bud! Owe you a beer.

Really seems that some of these docs bolt/screw you back together like a weekend DIY’er would a rotten, wobbly piece of garden furniture with an overpowered cordless drill….”43 screws at many angles should do?” 😅. Maybe ‘houtwerk’ should also be a mandatory subject for medical students☺️

Actual CT/mri scan. Sure @V18 can eloborate on their new nifty and k@k expensive toys to show you new ways how you broke yourself. He shares some pretty bad ones off forum of the craziest sh!t you can imagine lol edit: sorry, saw he already has a few posts up.

One step closer to fulfilling my childhood dream of becoming the Wolverine

Ugh. Im trying to stay positive but i was told it will be a difficult surgery due to complexity of the mess i made. I know there is a tendency, especially with older docs, to rather under promise and over deliver, but they were not shying away from the fact that this will be a difficult puzzle to put back together and will need some proper recovery if it all goes to plan even. He reckons it could be 12 months. I hope not. My mental health wont make it. Riding bikes (badly) is my happy place. I said i can do 12 weeks - final offer.

Scaphoid fracture i dont have xrays of my right shoulders anymore and i’ll spare you the gore of the plastic surgery i needed on my face after that crash😅 Lets just say if you were a fan of futurama: Dr Zoidberg

Oooo! Nice. Typing from hospital bed waiting for surgery to get it rebuilt. I present to you my latest act of bicycle induced self mutilation… Circumstances: Conties BR2 bermy washout into WWE body slam. Sound track: Drowning Pool….Let the bodies hit the floor…