stewie911

Damn. I had 218 which included the isuzu 3 Towers stage race. Was a bad month

The racing ralph would do good. Had one at the rear last year. Can't comment on the nobby nick. You could also try rocket ron. I've got a pair that I need to get on the bike to test out

Was thinking along the same lines on my run this morning. I may have misunderstood the Ops original question. Definetly agree that running improves your out of breath cardio. I always feel like I can go on for hours, be it running or cycling, but the legs just won't keep up

I'm not saying cross training is not worth it. I'm all for it.

Was maybe waiting for this. His original comment was 50/50. I know cross training is good, as I also run and cycle, BUT if you want to be better at something you have to do it more. You wouldn't see a pro run or cross train just as much as he rides his bike

@Caerus, cool. I though you were actually doing weight training all that time. With being so active, you could do with the protein, but if dinner is straight after gym then you don't really need the shake as well. You could however add a shake as a snack during the day if you feel low on energy. @WAyneO, I'd agree with that

jack of all traids, master of none And rudi's comment

Caerus, I hate it when some random oke tell me how to train, so I'll just ask and maybe give some insight. Why are you training for 2h at the gym? Is that whole 2h for strengthtraining? For you to gain weight the simple equation comes in. energy in > energy out You shouldn't put on muscle if you still cycle and do enough cardio. And if you start to gain too much muscle, then change your gym schedule. I often drink full mealreplacement shakes after sessions at the gym. During summer I ease off on the gym and start losing weight and during winter I may gym a bit more and then regain muscle again. Another thing to remember: Your body can only effectively process 25g of protein at a time

Suppose that could work, but I think for 3-4h events, if you included protein in your breakfast and you have enough protein within 30min after the event, then you don't need it during the event as well

Weenie, the protein should help with starting to repair broken muscle and protein becomes important on ultra long events, so you are not mistaken

Ok no answer thus far. What do you mean by longer rides? Why would you want to increase the absorption rate? USN cytopower release energy faster than something like 32GI, and lots of guys ride for hours on end with only 32gi. I've only done about 3.5h rides with 32gi and really didn't need anything else

The breast cancer is the pinkdrive. We'll be riding 94.7 in pink cancer gear donated by Garmin(I think)

Rulhoff hubs have been having it

Not a vegetarian, but can give some tips. Make sure you get enough protein. No definite rule, but some say 1.5g per kg bodyweight per day. Anyway, include nuts, eggs(if allowed), soy, dairy products(if allowed), quinoa, tofu etc in your diet. Iron is important for endurance athletes and mostly found in red meat. Eggs also contain a fair ammount. To your first question, not eating meat won't affect your performance, except if the rest of us were eating spanish steak

Some nice diy'ing big h. Guys, post your tools here: Home made tools

If the one was better, you wouldn't really get the other one. You can ask for pro's and con's of each, but comes down to prefference

The answer lies in the above posts, but here's my view. I usually also do the shorter races. I like it, because it can also get hard core. You give it almost all out for 1h30min. Your legs, lungs and everything feels like it's going to burst and it's very competitive, depending on the race. Then the next day, I'm ready for an easy ride again and don't have to rest that long. Also the not time for training thing comes to mind. But then dna kicks in, and I'm still going to do karoo2coast, transbaviaans etc. to prove to myself that I can.

well done

Very stupid. The driver is obviously not wearing a seatbelt

I'm in irene. Won't promise anything, but I am more than happy to have a go at it.

I often do it on the road and even more on the mtb. Gives a more aero position and a change in sitting position and resting hands or whatever. P.S. Don't do this on a downhill with a mtb

any rotor work with any brake. If you don't mind the extra weight and cost, then you can get an adapter

I got the oregon 550 for me dad. Nice unit. Uses barometric pressure for altitude, can calculate area etc

BeegMig, I'll post some photo's when I replace mine

Well said, and I fully agree. Mine lasted since April, but the three towers took it's toll on them last weekend.