stewie911

Higher protein diet will work if he doesn't excercise, because protein takes more enery to digest. It seems you can't reason with him to start excercising, so at least tell him to eat lots of fibre if he eats carbs. For the protein part: Omlettes for breakfast- 1 whole egg and 3 egg whits for example Whey protein shakes during the day for snacks. Fat free cottage cheese is excellent protein source without a lot of calories. Chicken breasts Tuna, tuna, tuna Handfull of nuts (The healthy fats are supposed to make you feel fuller for longer) Low fat yogurt He will need veggies and fruit for the vitamins.(Can't cut carbs completly) Game Biltong Quinoa - (It's a high protein grain.)

Trail riding is hectic jumps and stuff. Not for the faint hearted. XC is usually ht, but most guys get dual suspension bikes that can be used for everything.

30km may fall under half marathon Don't know about enduro.

Bent derailleur hanger? Had a fall on the derailleur that could damage it?

Aah!! a pilgrim who finally knows everyone (jokes) Time for a change and because of severe short term memory issues. I wanted something with indicators so I can see what gear I'm in!! Cause I forget!! Top end SRAM doesn't have this option Three words: SRAM Gripshift x.0

Theoretical - For ever(almost) I bought my roadbike second hand and have done about 3500km on the second hand chain. Keep it clean and well lubed and it should last 10 000km+ This is of course not always practical/possible. Anyone want to disagree with me?

Spot on Mampara.

I am keen on getting a gun, but if they realise that we're shooting back, then they will become more aggresive and next time they'll just shoot you instead of holding you at gunpoint.

There is already someone doing that. http://www.nbrza.co.za/ You have to pay for the service. It's not expensive though. I saw it this morning. With this, we need support from most cyclists. A lot of people don't know about the hub. Another idea is tracking devices to recover the bike. We'll have to find one that's small enough and has a good battery life. Problem with this idea is that you'll recover your bike, if you're a life and not shot dead.

Dude, that's like a weeks riding for some guys. Are you doing any maintenance on your chains? I don't even check the wear on my chains. I'll start doing that after 3000km+ Just keep them clean and lubed.

First my experience: I got sram x.0 gripshifts and installed them myself.(I was a complete newby at this, but I just followed the instructions) I have been riding like that from January and haven't had one gear skip. Advice: Some cables are bought pre-stretched, but others will need to stretch. They say that it usually takes about a month of riding. If it needs stretching, then it should work perfectly in the beginning and get worse over time, so I think they were just sloppy at installing your gears. Sealed cable won't help you with this. They come in handy when you ride in dusty or maybe even muddy conditions, where dirt gets into the cable housing and mix with oil and forms a sticky paste that will effect your shifting, but this happens over time. Finally, you should never have to overshift to compensate. Gears should be smooth. Especially if you pay the money to get xt.

Now that's legit. wil give it a try thanks

I saw the integrated hand gears the other day. Not nice. Will see if I can maybe replace them with older stronger heavier rails. Now my bike will be off balance if I don't replace both.

There is been a lot of debate about rating people etc. It would be best implemented if admin could build in a feature where you can rate someone. Like ebay as mentioned. A sticky will also work to some extend

So, this morning while riding in groenkloof the one rail of my selle italia slr gel flow just snapped. It happend just after where the rail is clamped and I had to ride the rest of the way on the front of my saddle. Can this be fixed or will I have to get a new saddle and why did this happen?

I assume you've read the other threads on tyres?

Not sure on weight of xtr rotor, but having a centre lock setup, xtr is my only option.

I'm getting a 29-42 setup. I'll definetly need to get stronger for hilly races, but think I should be fine. Have been riding every hill with only my middle chainring the last couple of weeks to test it. (715g for the whole crankset) I'll see how the clearance is, as I don't have alot with my frame's design as it is. Figured I'll be able to sell them if I'm not satisfied.

I got the weight of the racing ralph from http://www.chainreactioncycles.com/Models.aspx?ModelID=24524 It could be wrong. I bought the aspen 26x2.25 62a from chainreaction. Don't know what tpi. They only had one option and I was in a hurry, so that they can ship today. I also got a conti race king protection. The thinner sidewalls of the supersonic was a bit dodgy for me, as I'll be using this tyre in more rocky areas. Then I got trigger happy and bought a 140mm xtr rotor and a 11-34 casette. I'll be getting my double crankset in about 2 weeks time.

GPS profilling is very inaccurate. You can try mapmyride.

That's why I asked what lube is being used. I use Squirt wax based dry lube. Will be trying something different next time, but it works good. After every second/third ride I apply new lube and wipe the chain.

What lube do you use? I sometimes use a parktool chainscrubber and for the casette the parktool casette brush thing.

Thanks ww. Getting a pair of aspens, and was thinking of getting a RK or MK as well to try out. My nevegal UST sealed super easy. Did it with a floorpump, but they weigh around 770g. I'm looking for a tyre combo that will perform in sandy conditions. Mabye the supersonic will be a good idea for something like babbas. Not lots of rocks that can tear my sidewall. Or maybe racing ralph UST - 460g for the 2.1" But they are rather expensive stewie9112010-05-06 02:54:05

Holy sh*t