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In need of an inspiration to get winter training to the next level, what works best?

My 2 sons and I we have been involved in 8 bike jackings over the past 7 years - which probably makes us the most "experienced" bike jack victims in South Africa. We have survived 4 of these without any loss but, although we have made a stand and put up a fight on 3 of these incidents, we have lost 3 bikes so far (the last one was a vicious fight for survival with 4 armed attackers that went on for about 20min). However, apart from my martial arts and survival skills knowledge, we have learned with each incident as no-one is the same. We will be posting video clips on YouTube on "Survival skills for mountain bikers" shortly - some of it will be on SuperCycling.

Its a while ago but it was a youngster that ramped the double drop behind the ablution in Fountains - the tree turned out to be more stable of the two and as far as I know only some bones were broken ... ouch!

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Why are mountain bikers afraid of cross country, yet when they get themselves to do it they rave about it?! Maybe they are scared to realize their mountain bike prowess is restricted by their technical ability. The only way to rectify that is to just do it ...

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Awesome track laid out! Real cross country but nice chicken runs ...

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Jy's veronderstel om meeste trapwerk sittende te doen want dan gebruik jy die minste energie. As jy begin staan gaan jou HR gewoonlik dadelik op. Oefen dus daardie spiergroepe wat jy werklik gebruik. As jy egter soms staan en trap, simuleer dit in oefensessies.

Still amazed by lack of insight by parents!! Have you ever tried to determine the source of the vits and minerals you so generously give your kids? Vit C can be manufactured in your garage but it won't get absorbed due to absence of mico nutrients required for that, most Omega 3 fish oil is from China and needs to be decontaminated from heavy metals before being used as China's also biggest battery manufacturer in world, with no green legislation. If not your kid can get poisoned. Most poisoned fruit you pack your kid's lunch box is apple which is chemically ripened. A bag of oranges today contains less VitC than 1 orange had 40 years ago. When it says "Green Tea" on the box, is it extract of crushed tea - it makes a 100% difference? Vegetables must be washed with soapy water and then peeled or you can get salmonella poisoning as surrage contaminates our rivers being used for watering crops - mentioning only a very limited few ... If your training session is less than 2 hours you should NOT use supplements, except for recovery, which requires very specific formulation. Who of you does - if you still do, do you not view supplements as chemical aids? VERY little of what you take in during a 1/2 marathon is used during the actual race, except for the caffeine and other stuff that gives you a "kick"! Bottom line, get informed and EDUCATE your sibling ... and don't always trust the information from the body building sales attendant from your local pharmacy!

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Ry 10min gemaklik op die indoor trainer vir opwarming. Begin dan met 3x(3x 1min in hoogste rat/meeste weerstand met 2min rus tussenin)2min tussen stelle. Trap stadig maar hard (baie weerstand) en moenie dit verwar met 'n kardio sessie nie.

Haai Tunariaan. Daar is 3 elemente wat jou vlak van kondisionering bepaal: 1) Neuro-muskulere kondisionering (meet met watt meter); 2) kardio-vaskulere kondisionering (meet met heart rate); en 3) "mind" kondisionering (kan nognie gemeet word nie. So watt meting meet slegs 'n komponent van kondisionering. As jy enige komponent van kondisionering wil bou is dit beter om die holistiese benadering te volg. Die normale volgorde om krag te bou is 1) maak seker die logistieke vervoerstelsel van jou lyf is in goeie kondissie (in leketaal noem ons dit stamina); 2) maak seker jou spierselle is opgewasse vir die taak (leketaal = spierkrag); en 3) bevestig dat die senuwee-impulse perfek gesinchroniseer is (spier- en spoed-uithouvermoe). As jy hierdie volgorde volg kan jy in 3 weke soveel as 60% krag bou! Ongelukkig is dit egter nie "plug-n-play" nie en is elke persoon se beginpunt verskillend. Dit is daarom 'n versigtige mengsel van die 3 stappe. As jy in gedagte hou dat jou brein jou ultimate reguleerder is dra fisiese kondisionering uiteindelik maar 'n klein gedeelte by tot beter krag, en speel "mind coaching" 'n veel groter rol. "Hill repeats" moet op 'n baie spesifieke manier gedoen word omdat jy nie te veel anaerobies moet gaan nie - dis soos om 'n swaar gewig min kere maar stadig op te lig.

Fortunately we don't use the jury system but the Roman-Dutch law for a specific reason - it is fair and considers facts rather than perception :-)! No reason to run or hide as the informed will provide protection!

All the remedies suggested are just for relieving the symptoms. A rule of thumb is that when you have an ailment below your neck, take 3-5 days off and then start slow activities for another 3-5 days. If it is above the neck, do slow activities for 3-5 days. You need that for O2 and nutrients through blood flow to the infected areas as ONLY your body can cure it, no medicine ... God has designed you in that way!

Your body does not lose conditioning that quickly - you lose sync between nerve endings that feed muscle fibers but that can be acquired quickly if you do it right. Do not even thing of getting an off-the-shelve training program! You have to have something that is specifically customized for your situation. Message me should you be interested ... You can be on track again within 8-12 weeks if you do it right!

Its often amazing how little the "informed" know about their subject! Supplements are not for creating anything more than what you started with - it is merely aimed at allowing your body to recover to its original state after an intense training session. It is no magic wand - it was started by God when he offered supplements to the Israelites in the form of manna as a carb shake and kwartels for protein. REPUTABLE supplement producers does exactly that - and that is what Sportsmax is trying to replicate. If you have a misconception of the role of supplements you should maybe look at the ingredients of the one you use and also the reason why you use it - I get the impression most respondents view supplements as a chemical aid to make them do more than what they have conditioned their bodies and minds for! A growing child require a different mix than someone else. Well done Sportmax for exploring that ...

I am horrified by some of the advice you got!!!! Your body has enough fuel in its petrol tank to last you for about 2 hours. Should your activity require you to continue at race pace for longer than that, you should replace as much as possible of whatever you use. Remember you can only replace about 50% of what your body consumes. That is why you should pre-hydrate properly, meaning you should take very specifically formulated supplement that will by-pass the natural hurdles of your digestive system (liver and stomach)and be absorbed quickly about 30minutes before the start. Stick to formulations that are natural with as little as possible anti-caking and preservatives, and no-no to cane sugars and sweeteners and especially caffeine. Should you only be busy for about 2 hours, only take water and make sure you get something for recovery afterwards - dairy is a fantastic "whole food" that contains virtually the whole matrix (like yogisip).

Sport performance constitute 1)neuro-muscular conditioning; 2)cardio-vascular conditioning; and 3)mind conditioning, of which the latter plays the biggest part. However mind conditioning can not take place if the other 2 parts are not in place. Bottom line, we distinguish between them but you cannot separate them. Does your training program address all 3?

Hi Robrider, XCO conditioning is definitely not for the fainthearted as it requires much more than just riding. Nice thing however, if you're fit for xco it is very easy to adapt for marathon, but not vice versa. Also bear in mind that technical skills is a function of conditioning, and the more technical the course, the more you total conditioning plays a part. From the next XCOSA race on 28 Jul 12 the technical requirements will be raised a bit - remember our skills workshop on 21 Jul 12 ...

Some of SA's best pro elite riders racing at XCOSA Race#2 tomorrow. Awesome track and sponsors really pulled all the stops to make this a fantastic event. Great fun for the whole family - late entries till 9h00. CSA sanctioned the tooty ( to all the sceptics ...:-)!)

Thanks Pezulu, great to have GNC and CSA behind us, supporting our initiative! The President of GNC, Fritz Pienaar does a commendable job!!!

<p>Funny, the "meeting" that Spinnekop referred to was a confidential meeting that only 4 people (attendees) knew about - and sanctioning was never an issue as the XCOSA.CO.ZA race is sanctioned with Gauteng North Cycling with insurance, race levies, medical evacuation plan, hospital notification and all relevant issues in place. Now where did that rumor started, and was there perhaps malicious intent with that ...?</p> <p> </p> <p>Come and forget the politics and enjoy the awesome race!!!</p>