Daybreaker

Pre training: I train about 2h after last meal (normally luch), so do not take anthing specific. But usually take 2 bananas before setting off and if it's a long ride take another 1-2 with me. Those things are nature's own energy bar, even has its own wrapper! Long acting fructose, longer chain carbs, protein and minerals (K + Mg) in those suckers! Post training I don't normally take anything specific. But must point out that USN's Epic Pro is a absolute winner for post training and during rides longer than 3h if you want to go the supplement way. Really can testify to its success in stage racing.

I don't see why? If you're not aiming for podium why not enjoy the luxuries of one of two cold ones. I'm no physiologist but aren't there carbs also in beer, the good kind? Bottoms up!

I have did some research for a new bike computer the last few weeks as I also wanted altimeter capabilities. My conclusion is that if your are not using a map functionality, stick with a non-GPS unit. My reason for this is primarily price and battery life. You can get everything an expensive Bryton/Garmin/Polar can do (altitude, cadence, HR, temperature, post ride analyses ect, ect) without having to spend over 2000 bucks. I would go for Sigma. Good value for money, being a German brand. Go for either the Targa whitch is a MTB specific computer with all the functions you might need on a MTB. Or the ROX series from sigma. ROX 8 has over 70 functions (yea that's **** load!) of course with a accurate barometric altimeter at around R1800. Works like a charm!

Also ride with these RYDER pedals. 40g lighter than XT and 50g lighter than 540's! Very reliable and best value SPD pedal by far!

if nobody claims it...first dips!

SPD way to go

Agree with wheelerdealer. Dunno if it's only my (good) luck, but never had a flat with tubeless in the past 4 years. Only carry a cellphone with me on races. Key in my opinion is prevention before cure. Make sure your rubbers are always in good condition (spray them with silicon spray!) and replace stans every few months. That works for me!

Jhonkershoek and <?: prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" />Stellenbosch Mountain (the one at Coetzenburg) is not the same. Jhonkershoek is a nature reserve and foresting area, whereas Stellenbosch Mountain is municipal grounds. Try Jhonkershoek next time, the single-track is awesome and the views spectacular!<?: prefix = o ns = "urn:schemas-microsoft-com:office:office" />

I also have a SR Suntour XTC-V2 on my <?: prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" />merida. Nice fork, but you have to be gentle with the adjustment; otherwise it's going to brake. Rather let you fork be serviced by the pro's, don't go spraying it with the nearest oil you can find when it's thirsty.