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15 hours ago, Grease_Monkey said:we were always reminded we were outsiders in some or other subtle or not so subtle way.
This is not easy for anyone to live with and one will never understand it until they experience it. In my 20's I moved to the EC and I was forever reminded that I am from Joburg...I got so much relieved when I had to come back after a couple of years.
I found this website very helpful for trails anywhere in SA.
https://www.topsamtbtrails.co.za/the-top-trails-by-province/
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I use raw lemon and squeeze the juice until the sugar water tastes to my liking, or any other juice for a good taste. It took me about 2 weeks to get used it. I still have 32GI Endure, Enduren and some USN carb that I forgot it's name and I keep changing them depending on the length of my ride or what taste I need on the day.
This whole thing is now very confusing because it seems as if there are duplicates now because there was one on the 27th of May at Hazeldean Valley Trails, so I am not sure how that one fits intothe cyclelab one.
40 minutes ago, Frosty said:Whatever works. I guess... works.
From my searching the interwebs, and speaking to a few in the know, too much fructrose is more of a problem than the sucrose. At 1:1, 100g would mean 50g of fructose, which I think is where some say it's too much.
In this O'Brien et all study they found that anything between 0.8-1.0 is the most optimal as you can see on the extract highlighted in red. So as long as your gut is trained to take that fructose you should be okay and should work more or less the same as the SIS's 1:0.8 but like I said it took a while for my gut to get used to it.
6 minutes ago, Frosty said:How do you dilute the sugar?
As is, warm water, other method?Assume you don’t have gastric problems?
I have a story on the Tic-Tac manufacturing process, when I worked for the company that made them. 72 tons of Selati was purchased monthly, and I k ow how they diluted their sugar to get a 99% concentration for the next process.
Yes I prepare it the night before with boiling water then let him cool down before putting it in the fridge to use it the following day. I must admit at first my stomach wasn't too happy but I slowly got used to it and as I got used to it I increased the concentration, sometimes I add a spoon of game powder for a different taste.
2 hours ago, _David_ said:I bought a tub of RacePro from Dischem this morning will give it a go on Saturday.
Please let us know what you think of it. I bought it about 2 years ago and I just didn't like it's chocolate taste. I've moved around from 32Gi Endure, High5, Enduren, Sponsor, ProBar and others until I found Selati sugar and I never looked back - last Saturday I just did the Cullinan to Tonteldoos MTB 255km on Selati with ease.
25 minutes ago, Frosty said:It depends on the intensity of the ride how big the breakfast is (carbs) and the types of sugars. If you have a breakfast with 120g of carbs, only 60g will be processed per hour; unless it’s a mix of fructose and glucose. The Glucose Transport (GLUT) can only process 60g per hour, and the Fructose (GLUT5) transporter can do another 30g.
That is why you need to allow “1g carbs, per Kg of body mass, per hour” to fully digest your pre-ride food.
The 2:1 Glucose (60g) to Fructose(30g) per hour is old dogma. Currently even SIS has moved away from it and i's now on 1:08 ratio of Glucose to Fructose. There are people who are taking up to 120g of carbs per hour especially in a race, so the additional 30g over the 90g " limit" is still absorbed by both transporters. I think it boils down to one's gut tolerance and how you have trained your body over time.
10 hours ago, Frosty said:there are 4.2g of carbs/tsp, so 14*4.2=58.8g.
Bananas have about 15-23g/100g, so depending on size you’re not guaranteed 23g each time. Let’s call it 20g.
Energy bars, depending on brands have about 70g of carbs/100g bar. Many bars vary in size from 40-80g.
Excluding the sarmie, you’re only getting about 200-240g on a 5hr ride. For me, that would be about half of what I need to have a comfortable 5 hour ride.
With a good breakfast of oats+banana or +- 100g carbs breakfast you don't need to eat in the first hour of the ride if it is not a race. 240g should be enough to last for the next 4 hours especially for a newbie who will not ride at threshold he should be able to utilize some fat stores as energy as well. It's a totally different ball game in a race or for a seasoned rider...I for one at the moment I need about 90g per hour when racing but for a zone 2-3 training ride around 60g/hr.
2x energy bars, 2xbananas,peanut butter +honey on white bread and 14 teaspoons of sugar in a 500ml water bottle with a pinch of salt and you good for the whole 5hr+ ride.
Well I revived the topic after seeing how Rickardo redeemed himself. There are many youngsters who fall by the wayside due to mistakes and they get discouraged not to return to sport or whatever they were pursuing... here is an example of a youngster proving that even if you fall down you can get back up again and make it.
Ricardo has bounced back with a win of Groot Trap, well done to him!
Been having a mild cold since Monday just a mild coughing and blocked nose but no body or muscle pains. I am wondering if doing an hour Zone 1 and 2 ride tomorrow won't make things worse.
I was following Sofia very closely last year on Instagram and she was posting daily race feedback after every stage of Cape Epic on the TR YouTube channel, she mentioned that normally she gets stronger as the days progresses I hope the pace isn't too hard for her to slow down by day, I think we on for some serious battle in the women's category.
7 hours ago, Jehosefat said:Had a friend who tried that in a race a few years back. He reckoned he got about 30% of his pee in his shoe. Kinda put me off ever trying it (especially seeing as it's not like I'm going to win the race anyway)
Does size matter?
The descent was much better than last year's C2T. Well done to the organizers. But a start was a bit of challenge to get inside the Estate.
Your case is definitely for a bike fitter you can't just take any bike size. But at a ballpark a size 55 might be ideal for your height.
Sunday's elite is going to be fireworks! I wish it would be televised, we tired of seeing European races on DSTV 206, at least for once let's see local racing, especially when there are so many cyclists who are hungry for that jersey to prove that they till got something even as they age vs the young and ready to shine.
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I had a Roxy Sigma 10.0 I think, worst bike PC ever!I took it back to the shop 3x in a month they eventually advised me to buy a Garmin, been hooked ever since.
This one is the best, reliable and very cheap.
MTB safety in SA
in Ask Anything
Posted · Edited by Job
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Ride MTB on/off road face oncoming traffic then you can rely on other means of protection but you know the possibility of a surprise bakkie is eliminated. I am thinking of taking Karate lessons and get back on my bike as soon as I get a black belt.