Grondpad

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!!

I would say the silverback. The components are a bit better and I think the crest rims with SLX hubs will give the SB an edge over the Axis. I like the SLX crankset on the SB as well and prefer the Fox shock over the XFusion

Anyone know if we should take shoes en helmet with for the test rides?

Apparently an attempted hijacking on the road next to Rosemary Hill late last week. But like I said, I only heard a rumour and nothing I have heard indicates to that it may/may not be true. I really hope its not true seeing that it’s another area frequented by cyclists

So who will be going? I am hoping there will be a couple of specials at the expo. Anyone know what brands will be represented as the website gives a list of distributors but I do not know what brands they distribute?

What do you mean with “quite crazy by them”? Are there bike jacking’s in that are now as well? I heard rumours about issues at Rosemary Hill last week, but that was only rumours and nothing confirmed. Is the Bashewa are now also a red zone?

This suck so bad!! On Sunday morning I was planning on taking some noobs out on the Boschkop route down the spoor, and I was actually relieved when I woke up and it rained. I was **** scared of going out on the bike after the events last week. This is not how it should be!! Anyone else felt like this the last week? My mates and I ride the section behind Moreleta, crossing over Garsfontein towards Atterburry on a weekly basis so now we have to cut that part out. I know that crimes hits every province in SA, but after reading in Bicycling the article about the old ballies riding in Tulbach, I have to say that the WC is calling really loud now.

WTF!!! No 3 this week.

Sho!! 2 in a week in the same spot. Hectic!

Im in for the 107km

Is this for commute or just a ride? In the past I rode next to the railway line to olifantsfontein (base 3). From there it can not be more than 5km to Midrand. From my house to the base 3 dam, its about 94km

MTN FTW!!

jcza – just a quick question. Do you use carbs before the race? Like I said a page or two back, I also use carbs on long rides and during races, but I usually only start consumption about 30min in and for me it works a charm. I think my “reserves” can manage for longer but I don’t want to bonk (again).