sharkysa

I just knew I had to rest, I probably could have gone to work but decided to take a couple of days and make sure I recover.

Resting HR now 58 which is close to normal, will go for a 1hr spin tomorrow to check recovery and HR again.....maybe is not a bad thing I spend the last week off the bike and in bed? Just looking for any positives at the moment!

So on Monday I got slammed with a cold and have been in bed for three solid days, sleeping. Not on any mediation other then some vitamins, corenza C and B12 injection and the cold is getting better. How do you know if you are 100% to start the Epic on Sunday? Doesn't seem like flu...

2:55 (PB) and my first sub 3hr. Super excited!! There seemed to be more wind than last year and B group was very relaxed on the Blue Route. Road bike hanging up and MTB out, Cape Epic here we come...

Invest in shares!

I have been training since October and do about 13hr-15hrs a week, intervals (killarney)/long LSD rides/Hills and races. I just want to finish this damn thing. I am generally close to top 100 for Sani and seeded D for PPA, top 20% Attakwas so I can ride a bit but no racing snake. I really do not know what the 'depth' of talent will be for the Epic so we are in dark as to where we want to come. Thank you for all the advise, some really good ones!

Other then keep pedalling.....

were you the guy I gave a link too at the top of the ravine?

That was one tough race! After the first 30km of the Ultra Marathon there was not much left for the last 30km and dehydration had set in. Very lekker route, except the farm roads in the middle section. Organizers needed another water station as the the last one was 10km from the finish, but I think we travelled 40km in 40degree heat from the previous water pont. Needless to say I was spitting feathers and had only dust in my bottles.....it was a dark place! Will be back next year.

I was initially seeded in B and asked for an upgrade to A, in hindsight I should have remained in B as they caught us in the first hour. A group was frustrating as nobody really wanted to contribute at the front, so myself and a couple of buddies tried to push the pace a little in the middle of the race. All the wheel suckers came out on the final climbs, go figure. Anyway, not too annoyed as its all Epic training for me. Its amazing how many bad riders there are in a bunch, you spot them from a mile away and stay well clear. 3:34 and 10th in A, happy with that.

So what has been added onto the old route to make it 123km, more hills?

Zipp 404 done. Now to find a new set in CT

And would you guys go for better wheels over new groupset? I ride with Ultegra currently and thinking of Dura Ace and keeping the EA90 SLX wheels. But surely lighter deep section wheels will give you a greater advantage then going from Ultegra to Dura Ace? Thx for the advise, looks like Zipp 404 for me and hold on tight!

I am looking for some new racing wheels and have my heart on Zipp clinchers but cannot decide if the 404 or 303 would be better to ride with in Cape Town? I have some EA90 SLX with a power meter that I could use if the South Easter is blowing but wanted something light and fast for the league races? Are tose Zipp 404 that difficutl to ride with in the wind and at what wind speed would you leave them in the garage cupboard?

So whats the weather doing gentleman?

The Epic is just around the corner and I must admit that the nerves are getting to me as its my first I have logged about 140hrs since mid October but had relativly good fitness going into Epic training. Nov/Dec/January seems to be long miles at relativly easy pace LSD and Tempo rides with a set of intervals or hills once a week. My problem is trying to have a consistant week of training 15-20 hrs does not happen and needs to change fast. See you at Attakwas, Barbaton and Saronsberg also the Knysna 300. Did Attakwas last year in 8hrs so hoping to do a bit better this year. Very worried about the first 4 stages of Epic as my only experience is Sani x2, W2W x2 so this 8 day thing will be a shock!

1. The weight is 10.4 with tubless tires and sealant, bottle cages, pedals too. I went for heavier tyres so you could shave of 200g-300g with some light weight stuff. 2. The larger turning circle is tricky on some switchbacks. 3. XTR breaks are much better then the 2009 one I had, cannot comment vs. last years ones.

Product Review OK the new 2012 Specialized S-works 29er 2012: XTR build kit. Past rides - Specialized S-works Stumpy & Giant Anthem 2 After 300km on the new S-works there where some great changes from my previous bikes. Firstly the rear brain technology has always been good on an S-works but the previous years of Specialized future shocks have been dissapointing. The new from Brain shock is really a massive step up and I really enjoy all the adjusting dials on the yop instead of at the bottom of the shock. The full bike weight is 10.4kg(medium) and this is with heavier Schwalbe Racing Ralph Snake Skins so you could drop a few grams there. Since I dropped 1.5kg for the old bike the climbing feels a bit easier but the 2x10 gearing takes a little getting used too. The largest difference for me is on the flats and rockey conditions where the bike flys over obsticals far easier than my old 26inch.The nice thing about the brain technology is that you don't really need to fiddle with the shock, it thinks for you! The normal gravel downhills are also faster on the 29er with the head angle that actually feels similar to the Stumpy with 140mm of travel. I must admit that the loss of 40mm of travel is not an issue. Switch backs and technical single tracks take a bit of getting used to but after a few sessions at Jokershoek and Tokai there is not doubt that some of my old 'racing' lines have changed but the bike gives me a fair amount of forgiveness. The XTR brakes and shifters are unbelievable, I will never go back to SRAM after feeling the silkyness of XTR shifting and the great feel on the brakes. All in a 5 star rating and would only consider a few other bikes in the class, Connondale Scalpel 29er and Santa Cruz Tall Boy. Get one

I normally rap some insulation tape around the cage to make the fit a bit tighter. Has worked in the past.

Garmin 500.

Just don't want the equipment to hold me back!

Its one of those side exit jobs from Olympic Cycles, they have a cabinet full. They are not very good over the bumpy stuff!

Yip, bolt broke on the front derailleur. SRAM XX, I should have done XTR throughout!

My new ride - first race ATTAKWAS

Hubbers, I need advice on this one. Question marks indicate where I am unsure. Frame/Shock/Seatpost/Handlebars - specialized Brakes - either XTR or Formula R1? Rear Derailleur/Front Derailleur/Cluster/Triggers/2x10 - SRAM or XTR? Wheels - Roval Carbon fibre Pedals - XTR Tyres - Schwalbe snake skin please help, Cheers!