Grondpad

Jip, not a minor. Lay a charge of theft if you do not get the goods you paid for

The swim is like in any other standard Olympic distance tri, so normal training should be fine there. The bike course can get a bit technical on some sections, but your average mountainbiker won’t have any trouble. It’s a great route and my favourite of the 3 disciplines. The run is where most (including me) see there hmmm (you know). Last year was absolutely brutal. It must be the hardest 12km run I have ever ever done. If you want to focus your training on a discipline, focus on the run. Regarding the tri-suit, just get a short one and use it the whole time. I don’t think there are places to change and the last 2 years the water was too warm for wetsuits anyway so a trisuit (or short and top) will do just fine

Jip, same here. Something else I noted was that I eat a lot more if I include carbs. I am constantly looking for something to snack on.

That is brilliant!! Congrats!

Thank you Christo!

Thanks for the info. We will go and see if they are open tomorrow. Hopefully it wont be raining

Anyone know if Van Gaalens will be open on 26/12? I tried their website but no info.

Is the satelite classic route safe to do with only two riders? I am in the harties area this week and want to do the route tomorrow morning but dont want to ride if the route is a bit too risky?

Would be really cool if we could get this in SA

You are really lucky. I have been looking for a secondhand large one for about 3months now without any luck.

Good luck HMT. How does your fuelling plan look for the trip? And you planned HR zone?

Why not the WORLD CHAMP? how did they not include him?

An article on the Noakes cookbook http://www.health24....lution-20131212

Trans Baviaans. a Must do in 2014 for me

What he said And Best price always without asking for discount and they have a very competent workshop

I can recommend Hot Spot Cycles

Jip, it is a lot and you will feel it the first couple of days but after that you will start to crave it. The fatshake is a brilliant invention from htone. keep it up!

This weekend on my ride in PTA east I picked up a bike computer/speedometer (or whatever you want to call it). If you are missing one, give me a pm with the make and colour and we can arrange for you to get it back.

I travelled a bit to Sweden (Gothenburg) and France (Lyon). 1 thing I have learnt was that the food in Sweden is my type of LCHF place. Lots of fatty meats and creamy egg dishes. Loved it!! The French is a whole different story. Its pastry’s and breads everywhere. So the first part in Gothenburg went well, but not so well in Lyon. Now back in SA I got back into the LCHF groove and thought that maybe I should have a little bit less fat and see if I can work a bit more fruits and some carbs into the diet. After how great I felt before I went on the trip I now know that “lots of Carbs” and I will never be good fiends again. The last week in SA whilst having more carbs than before was not good. I felt bloated and was always always hungry. The whole week I had the fatshake and was fine until lunch but this morning I only had some fruit with yogurt and by 9:00 I was in a aggressive state of Hangry! I got in my car, went and bought some salami stick and nice fatty chilly bites. Now 3:30 hours later I am still satisfied. I thought about going Paleo but think I will stick to LCHF. Not VLCHF, but LCHF with selected good carbs (like Topwine explained). Just want to add a thank you to Topwine for some articles he posted (even though I only understand 50% of the info). I like reading from an objective perspective and like it has been said so many times on this thread one should see what works for you. I now know that LCHF work well for me and I can include some of the good carbs.

Great read. Thank you!

I started in the I group and for some reason there were no bunches anywhere. It’s not that I dropped back with the pace either, I rode with the first couple of guys in the group, we caught up to H but as soon as the hills started the group shattered, then on the downhill’s it was everybody for themselves and only about 3 times did we stay in a group for longer than 5 minutes. I really battled in the wind leading up to the N14. Did this happen to any other groups?

Blerrie hel!! Dit wil gedoen wees. Good Job!!

For those in PTA. Yesterday I bought great Macadamias for R95/kg at “Housewives Market” on the corner of Lynnwood and Louis Botha (next to the butchery). They are great quality I also bought some Almonds but they were still expensive @ R174/kg

For me, I do exactly the same (use 32GI) and I found that after a hard race the amount of carbs I take does not affect my ketone levels (I only use the strips so can tell you the exact number).

I (and I think many on this topic) would really appreciate it if you could give us some info on your training and eating. As a spinning instructor I presume you do a lot of high intensity sessions. I found that for me interval training does the job even though many advocate Maffetones principles but I cannot get my HR to stay that low. Have you seen a dip en then an increase in watts pushed out? How long before you returned to normal power after going LCHF? What do you use as a recovery meal afterwards? Can you sustain the high HR over a prolonged period? Did it vary over time? Your feedback would be great!!