stewie911

good to know

I'll be doing it from next month. Zippit, will each casette have it's own chain? They need to, otherwise you'll have problems with chain length etc

What's the answer edman? top or bottom

Andy at the bottom?

Also say them and thought they're nice and all, but I don't need them. Guys in tdf use them, but clearly not Andy. HAving said this, I did drop a chain going up past kyalami at the 94.7 last year. But my gears did give me a bit of problems that day with all the hard riding

Must have calories and kj mixed up there willehond. 3000 calories (It's actually kilo calorier) equals more that 12000kj

Dairy is one of the best weight loss food. Maybe not full fat dairy. But low fat dairy contains calsium, which is awesome for weightloss and also a good protein/carb ratio for recovery.

Don't know those ingredients, and everyone makes their own choices. But my opinion is that there are cheaper and more natural ways to bulk up.

haha, also doubt that I would put white tyres on a mtb. I'm already struggeling with a yellow stripe on my road tyres

Damn, eliflap. That's seriously light. Was the 6870g with the Kenda's? @Iron, you know you want the white rocket ron tyres for that beast

Leaving thursday for Stellenbosch till next sunday. Will celebrate national braai day on friday. Then hit the trails and pubs in stellenbosch. (Taking my mtb with) Then a whole week of wine tasting and mtb'ing in and around cape town

I would also suggest to up your healthy fat intake: Olive oil Avocado Suger free and salt free peanut butter Nuts Seeds Oily fish (Salmon etc.)

I believe that sushi is one of the best diet food out there. Good protein, healthy fats, low cal and very filling. If you're really serious, skip the fashion sandwiches and go for sashimi. (no rice) The oily salmon and the good for you fat from avo are wonderfoods. And then seaweed: Health Benefits: Seaweed contains the broadest range of minerals of any food -- the same minerals found in the ocean and in human blood, such as potassium, calcium, magnesium, iron, and iodine. Seaweed also contains vitamin C, fiber, beta-carotene, and pantothenic acid and riboflavin -- two B-vitamins needed for your body to produce energy.

Do yourself a favour and buy mens health or go to their website for tips. Don't eat 3 meals a day. Rather break them up into 6 smaller meals a day. I'm eating close to 10 meals a day now. For your training load you should be eating a lot more, so chances are that your metabolism has slown down. The six meals a day will help to pick it up again. I only train about 4-7 hours a week and I'm still losing weight during the week. (usually pick it up on weekends)

Bit bored, so here's my menu for today. 5:45 - Bowl of oats with seedmix(sunflower, linseed and pumpkin seed) 7:00 - 2 heaped teaspoons organic woolies peanut butter 08:00 - Two apples 09:00 - 1 heaped tsp peanut butter 10:30 - 3/4 whey protein shake 11:45 - about 400g veggies/salad 12:30 - probably 120g chicken breast Have already drinked 3 mugs of tea and about 2litres of water Then for the rest of the day: about 170g fatfree yogurt 1 large coffee and 1 cuppicino (2% milk) another apple 2 cracker bread Mixed nuts Another 2 bottles of water dinner: Lots and lots of veggies and some chicken (eaten over a period of 2 hours) Will go for a run this afternoon

We had a thread a while back with sample menu's

I would also say it depends on the distance of the race. But experience in racing will give you a better answer. When I'm at the front end of a group, I'll ride at maybe 90% or when chasing someone down. Then I'll take it easier at around 80% for a while to recover. But in short races you can really push yourself. My last 5km trail run competition was done at 95% average hr.

There's always compromise, but usually lighter tyres is the cheapest way to shed kilo's

Crappy weekend indeed. Was suppose to do a duatlon in Potch this morning, but got stuck in Hatfield. Now I'm all tired, lying around the house, eating junk and not riding my bike.

Don't think it is advisable. I broke one of my rails and wanted to fix it, but was told to rather not do it. I think it can be replaced by some people, but would also like to know who can do it. btw, this is the right forum

That's true covie. Luckily no one has ever tried to bull**** me, because I go in and tell them exactly what I want. The "bad service" I was mentioning was when I ask them to find something or a price from the supplier and they never phone me back. Then I just get it from someplace else. It still sucks that they don't get back to me.

2% is so unhealthy. I'll slap you with a newspaper are you'll have organ damage. I'm not saying it's impossible to go there, but daaammmnnn that's low. Here's an indication of body fat: My link Remember how rasmussen looked?

If they show me bad attitude I never do bussiness again, unless it's an emergency. Last year when I moved to Mpumalanga, I went to the lbs and the owner/mechanic was very rude and said it's my fault that blah blah blah happened etc. So I left and from then on I did all my bussiness at Epic Sport in centurion. Stupid lbs lost thousands of rands because of that incident. (It's all about the attitude) When I get bad service from a shop I'll only get that particular item from some place else, because that was not the shops fault. ONly the salesperson. It's weird, but this is how I do it

Nice thread to document incidents and learn from them. My experience with most motorists is when you actually stop at a stopstreet at about the same time or even after the other motorists and you look them in the eyes then they will allow you to go first. This works best if you do a trackstand(something everyone should learn to do).

They are expensive for sure, but I do think that a lot of technologie goes into there. Saw that car manufacturars are only now looking more into carbon wheels. We've been having it for quite some time now.