Enticement

<p>For detailed information on entries view Classifieds, Miscellaneous and Race Entries or select <a href="https://www.bikehub.co.za/index.php?app=hubmarket&module=core&do=view_item&item_id=26608">https://www.bikehub.co.za/index.php?app=hubmarket&module=core&do=view_item&item_id=26608</a></p>

<p><strong>Mannetjie</strong>, you're right - this is real mountain biking!!!!</p> <p> </p> <p><strong>Gavendish</strong>, XCO is about riding in age categories, which ultimately determines nr of laps - all-in-all you will be busy racing for around 90minutes, but you won't realize it. Each age category starts separately and from there on its "balls to the wall" for 90 minutes. We had a proper timing system designed to time each of your laps with live display for anyone to see. Spectators can take-up positions anyplace around the 6km track which boasts sponsored feed zone and tech zone. You constantly ride between spectators that cheer you on and the start/finish area have a vibe that you cannot believe ...</p> <p> </p> <p><strong>Dubber88</strong>, each lap is about 5.8456 and you climb 85m per lap - no long drags, only high intensity short climbs and descends (no drops this time). Snr men/Elites do 8 laps, amounting to around 50km and 700m vertical cumulative climbing. Elite cat will boast elite pro male and female riders and all categories are fun-filled but highly contested.</p> <p> </p> <p>In May we start with XCSC (Short Course) races every 14 days which will act as timed time trails as preparation for the XCOSA.CO.ZA Race Series Grand Finale on 24 Nov - and believe you me you will need the exposure ... Remember participants accrue seeding points during the 1st 4 races for proper seeding at the Grand Finale. All at Fountains.</p>

A skilled coach never tells his athlete to bend his knees in an activity where he has to bend his knees - he tells him to "lower his bum", then his knees bend automatically ... The best way to acquire bike handling skills is to use XCO for preparation and to participate in XCO races. You will be astonished at how quick you learn to do all sorts of things with your bike. The reason: your bike can do it, your body can do it, but your mind deters you! Manage that with XCO, like the XCOSA.CO.ZA Race series hosted at Fountains that is actually designed to introduce you to XCO lap racing in a fun-filled manner, fit for the whole family!

You can learn to "ride on water" with your bike, but if you do not inculcate these skills into your daily/weekly training regime you will never apply them when you desperately need them ...

Hi Cycho, studied sport science at Stellenbosh and furthered studies in Industrial Psychology, and yes, I am a professional/full time sports performance coach. I accommodate multi-sport but do competitive mountain biking myself and therefore I'm a bit biased towards mountain biking :-)! Us mortals are complex as you cannot view an individual from a single perspective, That is why "integration" serves the purpose much much more than any other approach. Will PM you ...

Hi Andydude, if it wasn't for time constraints actual repeating an activity could work wonders. Unfortunately our time-restricted existence requires a very specific approach that facilitates "learning" as well as optimizes time utilization. The 10,000 hours philosophy is scientifically proven to be unscientific! Also, if you shuttle with your bike between home and work you will eventually become a world champ in that - but only that. Conditioning is a sequential process of exposing your mind to all the types of activities that will convert the "I can't" into "I can", thereby preventing cognitive dissonance and fueling cognitive association! This implies doing the right things right, which equates to efficacy. Like cornering on your bike: your center of gravity should always hit the surface right through your BB as close as possible to 90 degrees, meaning you must cantilever with you body. If you don't know how to practice this, you need a proper coach teaching you to corner!

Hallo Cycho That is the dilemma we have: we have many training programme generators but a very small number of qualified performance coaches! And don't make the mistake to think that this only pertains to top performance sport - it is equally applicable to the "normal" guy wishing to enjoy the challenge and be at his best! This is about the philosophy underpinning the coach's methodology. Is it a "quick-and-dirty" or is it really about giving guidance for improving someone's personal best. If a coach understands the anticipatory regulation of the brain in the conditioning process you are halfway there ... and this applies to physical conditioning, skills, training preparation, race preparation, etc. And it need not cost you an arm and a leg!

You can ride blind folded on a straight single track that is about 50cm wide. Why then, if I convert this 50cm wide single track into a 50cm wide log bridge without rails and 20m in the air, am I hesitant (at the least)? Because your mind tells you about the sudden risks involved ... Can one overcome this - the answer is YEAS! The same applies when exerting yourself and everything in your body shouts "you have reached your limit", can you still go faster? YEAS, remember your brain is your anticipatory regulator - and that is why a training programme must contain skills and mind coaching as well!

How much time do you spend on preparing yourself mentally for a hard training session? Or do you just do it mechanically - you can get so much more from it, and that is time optimisation ...

There is no distinct differentiation between impact of skills and that of fitness. It actually changes on a sliding scale - when the rider is fresh he can get a way with brute force and ignorance, but the moment exertion creeps in, skills become more important. That is why it is imperative to view skills as a function of conditioning! So, on Sunday's race: in order to create flow from a technical challenging route you have to be well conditioned (fit) and ride technically correct. Otherwise it will be a matter of stop-start ...

You're right - the moment you wish to challenge your comfort zone the focus changes from "riding" to "training". When you decide to "train" there's no use in only doing arm exercises for mountain biking - do the whole complement, including every aspect of performance improvement!

All supplements are not the same - ingredients are sourced from various sources. China is probably the biggest supplier of fish oil for Omega fats. However they are also the biggest battery manufacturer and with no green legislation many of their rivers are contaminated with heavy metals! So watch out for lead poisoning when taking your vitamins ! Other supplements have substances that increase the carrying capacity of your blood and some that increase absorption of certain ingredients. Some claim to contain certain trade marked ingredients without doing so as during the production process they ran out of the said ingredients and finished the batch without it ... Some claim low GI but all their products do not necessarily comply although it carries the same brand. Some supplements have anti-caking agents, and colorants, and sweeteners, and preservatives, and flavors ... Some use extracts and others not, although they claim it ... Bottom line, determine exactly what supplement you should be using, study the supplement you are interested in using and verify ingredients! Often the sales person, even in pharmacies, are not qualified to answer you!

Correct cornering, or negotiating a rock garden requires core strength for positioning your body as to en sure that your center of gravity hits the ground through your BB as close as possible to a 90 degree angle. This requires core conditioning, and also increasing the inherent tension of the muscles as to ensure that the "slack" that creeps into tiring muscles does not negatively impact on response. If what you say is correct, when does the integration of bike handling skills and conditioning occur, and how do you manage it? Should this not all be included in a "training program"? Not even mentioning race strategy and planning ...

Can you separate conditioning from skills development - should skills development not be seen as a function of conditioning!? Furthermore, if your aim is to improve your personal performance, do race strategy and mind coaching not also play a substantial part in your performance? If "yes", why do athletes so often opt for "training programs" that cater for only some of the elements required for sport performance, no matter what level of performance you aim at ...?

Hi guys & gals, we lost a week due to the unfortunate bikejack incident and I now boast a brand spanking new titanium part of my left arm's ulna that was crushed with a rock bigger than your head. Apart from that we gained valuable practical experience, it was our 8th bikejack incident over the past 7 years - we only lost some bikes with 4 of them. We could probably claim to be very experienced bikejack victims. Add to that validated self defense and survival skills and we will be packaging a "mountain biker's survival skills" workshop shortly. Bottom line - apology for the delay and thanks for your patience. All podium finishers of categories that had more than 5 participants have been sorted and tracked down as some did not furnish us with all the required contact details and we had to facebook some to finally get hold of everyone. We have contacted all podium finishers and confirmed with them what they will be receiving, and now also have everyone's banking details. Our bean counters will start with EFTs tomorrow. As for the totally undesired and unplanned hick-up regarding the timing system that crashed, if we could have change any of it, we would have done so. Just the more reason to join our next race on 28 Apr 12! Even though the 1st race was aimed at and served as an introductory race to the series, a podium contributes toward seeding for the Grand Finale. Your best 3 podium results of the 4 races will count for seeding purposes. The purpose of the seeding is to allow participants that do well throughout the year, the advantage of starting the Grand Finale from the front line, although non-seeded riders can also partake. Our log will be drafted from the 2nd race on. Rest assure, the technical challenge posed by the race course will increase towards the Grand Finale. Those that questioned the statement that you will have to ride the course before race day to cope with the challenges: there is vast difference between "riding" and "racing". We haven't had a single pinch flat that I know of before the race on that step-bridge, yet on race day quite a few guys punctured there. It will be worth your while to attend the skills workshops preceding each race - we'll share with you the physiology why even pro riders make mistakes when they get tired ...

IMPORTANT ANNOUNCEMENT REGARDING THE RESULTS OF RACE #1 Although we had enough computing power to launch a space craft, we had a major timing software problem on Saturday morning and consequently had to revert to manual lap timing and counting. This happened even though we have tested and pressure-tested the newly developed timing software. As a result some of the category results are spread over 4 different computers used on the morning whereas other category times were done on paper. In most of the cases only final times are indicated and lap splits were virtually impossible to do. 3 programmers worked intensely to rectify on-site and finally got everything going again, just in-time for the Elite mens' and Youth Boys' races. We sincerely apologize for this totally undesired situation and assure you that this will not re-occur. The final results will be posted on ThehubSA shortly and also on our www.xcosa.co.za website.

<p>The XCOSA.CO.ZA Race Series is a concerted effort to address the needs of so many people that want to enjoy lap racing and also involve the family. Hence our focus on development and the skills workshops we host before each race to teach participants how to ride the coarse. Our predicament is that the logistics for a XCO (cross country) race differs vastly from that of a XCM (marathon) race. Furthermore, due to the lack of properly presented XCO races and an abundance of XCM races, in the same way we as the XCO event organisers "learn as we go", riders must also be educated on the differences between the 2 mtb disciplines. Saturday's race is the 1st race in the series and serve as "introduction" - and believe you me that when we get to the Grand Finale on 24 Nov 12, we promise to have much less moans about the race logistics. What we have however realised is that when you have 200 participants, you will have 200 different views of how it should be run. Our current race admin is founded on the manner in which races are organised in Europe and local provincial and national series XCO races. As for number pick-up before the race, it is customary for XCO riders to ride the coarse before the race - not doing so with the 1st race is acceptable as the trail is not very technical, but if you want to try that with the last 3 events, make sure you have your own bike mechanic and ambulance on standby :-)! Either that or you will have very short races as remember you are removed from the track when you are lapped ...</p> <p> </p> <p>As for the number board, again, vastly different from XCM: batches are according to age category and not performance, and consequently the timing system is different. As a result of that we don't need timing chipped boards but color coded age category boards. Our timing system, engineered by professionals, has been designed to accommodate different ways of data capturing and for next year we consider "non-manual" means of data capturing, implying different boards. The current number boards are offered at our expense! Why then use a different timing system? Well, nothing is free and the more we as event organisers pay for timing, the more expensive the race becomes for entrants ...</p> <p> </p> <p>We have 20 age categories that start racing from 8h30. If each category only race for 1 1/2 hours it implies 30 hours of racing, which we have to condense into about 8 hours. That means all initial race admin i.e. data capturing of participants and converting that into starting lists must be finished before the 1st race starts, leaving us with very limited time available before the race on race day. That is why all race entries close 16h00 on Friday, 27 Jan 12, with limited capacity for number pick-up on race day. That is also why we can only accommodate 500 entries on the day! </p> <p> </p> <p>Come and enjoy ...</p>

<p>Sub-vet category filling up the quickest - ensure your slot, enter on-line at www.xcosa.co.za, select Races tab or go to www.itickets.co.za and select XCOSA.CO.ZA ad.</p>

<p>@staalburger join our skills workshop on the race route tomorrow 8h30 - its free, just pay for you entry into Groekloof. We start from under the bridge at Fountains and will be finished at around 11h00. The route will be finished for practice from Monday 23 Jan 12.</p>

<p>Final arrangements for entries as follows - please remember that XCO and XCM are vastly different disciplines!:</p> <p> </p> <ul> <li>We want everyone to have a fair chance to participate</li> <li>Entries on-line at www.itickets.co.za <u>ONLY</u></li> <li>Entries close 24h00 on Wednesday, 25 Jan 12</li> <li>Number pick-up 9h00-16h00 on Friday, 27 Jan 12</li> <li>Should there be entries available in certain categories (we can only accommodate 25 riders per cat), it can be purchased at number pick-up with a R50 penalty for late entry</li> <li>Race route will be marked and ready for practice on Monday, 23 Jan 12</li> </ul> <p> </p> <p>Any queries? Contact David 0716134567 or Pierre 0713608770</p>

There will be a VERY LIMITED capacity to enter on the day of the race and a R50 "late entry fee" will be charged additionally. ON-LINE ENTRIES WILL CLOSE 24h00 ON WEDNESDAY, 25 Jan 12. For entries follow this link: XCOSA.CO.ZA Race Series entries

Hi JacquesZA, as a member of XCOSA.CO.ZA Club you have access to one of the few internationally qualified biometric technicians in the country, and that at a stupidly discounted price for club members - check your club prospectus ... Contact your club chairman at 0713608770

Hi Weight Weenie, the 1st race route is really flat and only has 30m ascend per lap, with only the nice single tracks - really worth doing ... Entries going well so far, however we know the next 2 weeks will be a mad house, that's why we have capped the entries to 500 for the day - entries really picked up since Monday.

Acquiring the prowess to achieve your sport performance targets requires a sequential process starting at defining your goal, assessing your current reality and then define what is needed to bridge the gap. We approach this scientifically and offer the following: A comprehensive functional biometric and cardio assessment. A personalised (according to your current level of conditioning) Anticipatory Response Sport Performance Coaching Programme. A full biometric fit ensures optimal fit between your body and your sports equipment. Guidance to define and achieve personal fitness and sports goals through performance & skills mind coaching. Scientifically developed, clinically proven supplements are also available as option. We customize and package individualised programmes according to personal goals – like our 36-weeks coaching programme for mountain bike riders preparing for the 2012 Cape Epic. Contact me at pierre.xcosa@gmail.com should you be interested ...

Hi Niner, be cautious about off-the-shelve programmes!! They are like using someone else’s old & used toothbrush. It can work but chances are 100% you won’t reach all the spots! Improving your performance requires a proper project plan, starting with defining your starting point and your goal. We follow a SCIENTIFIC APPROACH to achieving your ultimate goal – we cater for athletes across the country and also cater for multi-sport athletes - I coach mountain bikers, Ironman athletes, swimmers, runners, trail runners and many more ... We offer A comprehensive functional biometric and cardio assessment. A personalised (according to your current level of conditioning) Anticipatory Response Sport Performance Coaching Programme. A full biometric body-equipment fit ensures optimal fit between your body and your sports equipment. Guidance to define and achieve personal fitness and sports goals through performance & skills mind coaching. Scientifically developed, clinically proven supplements are also available as option. We customize and package individualised programmes according to personal goals – like our 36-weeks coaching programme for mountain bike riders preparing for the 2012 Cape Epic. Contact me at pierre.xcosa@gmail.com should you be interested.