eitan

Update on the injured rider: We had to call an Air Ambulance to evacuate a rider with a possible spinal injury. He fell in a really awkward spot and we did not want to risk further injury by stretchering him out. The gentleman spent the night in hospital, but has been discharged this morning. Bruised, sore and with a few stitches, but luckily no serious injury. His son will pick up his bike from me later today.

Thanks for all the comments. We take them all seriously, positive and negative ones.

Less than 1 km on the long route. Depending on skills level.

actual elevation is 1450 for long route and 850 for medium

I love Ladismith's Cultured Butter (on special at PNP for R29.99 at the moment). Quality differs a bit throughout the year, but like most Southern and Eastern Cape dairies it is from mostly sillage and grass fed cows.

Grass fed beef fat I get from Ryan Boon meats in Paarl, but Franky fenner in Cape Town is also a good source. The secret to good kaiings is to slowly boil the fat in water to cook it. As the water boils away it will start to fry. You'll hear it pop when the magic happens. This is when you have to be careful when you open the lid to stir things around - the fat pops and splatters all over. Stir often from this point on. Drain through some cheesecloth when done.

I buy suet and leaf fat from grass fed animals (that's seripously the only part of a grass fed or pasture reared anything that I can afford!). I then render my own tallow/lard. The scratchings ("kaiings" in Afrikaans} that remain is the most amazing snack. With salt and your own level of carbs in dates/raisins/cashews added it can fuel any endurance event. I've used it to achieve my own pb's (which unfortunately is nothing to write home about) in both the Transbaviaans and the DC last year.

Well done Mads. this one is still on my lto do list!

He must have been quite slow in the first place to be run over by a combine. At least now with his blade runner blades he'll be quicker on the draw.

Good study - I'll make sure all the animals I eat are fed only plants.

Why do you want to upload IDT sessions to Strava?

Nice pics. Those cucumbers are the best - can't imagine that I will have to eat bland shop bought cukes is winter again. If you have a glut of those it can be made into a delicious white gazpacho.

Just remember that peppers / chillies are extremely promiscuous... they interbreed freely and if you had any other varieties around they will not be true to type. Peppadew is a trademark - nurseries sometimes have stock and sell them as pimento or peppadew-like peppers.

http://www.thepinkgeranium.co.za/ has some large asparagus plants available. I grew mine from seed, but it takes 3 years before you can safely harvest any. Seems like your marrows got powdery mildew and were also stung by pumpkin fly. They are very prone to it.

http://mrace.co.za/ergofit/

That's us. Solid ride to get all 12 over the line in 6:46

It was still a bit stiff, so I heated it slightly to melt it, probably around 40 degrees.I put what was left in the fridge, but it should be served at room temp - it is too lardy when cold.

Just tried this - it is simply awesome. Just when I started to wonder what to do with all the lard I have left after making kaiings for the W2W! Tomorrow I am trying this with sheep fat - I have so much I am thinking of making soap from it.

Waar's Eden? Klink na 'n lekker plek om die kinders heen te vat.

Hi Aron I live in Franschhoek and knows the trails quite well. If you don't mind the odd portage section, getting really dirty and some close calls on really rocky downhills I can show you around. Geddan at Franschhoek Cycles will be able to sort you out with a bike too. Any excuse to ride!

I used to love fillet, now I see it in the same light as alcohol free beer and decaf coffee....

My ave heart rate was 162, max 187. That was partly due to having a bit of a chest cold in the lead up to the race. I have also found that the high fat diet resulted in a higher heart rate in general. I have trained according to Maffetone principals and kept my heart rate in training below 145 (I am 41 years old). I got nervous about my prep 3 weeks before the race and started to do some anaerobic training with the only result that I got sick... My lactic threshold was 168 before I started LCHF, it might be higher now, but I don't really care because I don't train close to that and only reach it when (infrequently) racing.

I'll try and do a more extensive follow-up on this tomorrow; would like to give a bit more detail on this forum.

LCHF is definitely the way to go for me. After 6 months of experimentation and trial and error I finally felt things in training and nutrition come together. I road the TB on only water in my bottles, a "trail mix" of kaiings, nuts and biltong with a few dates thrown in to fuel the furnace. I had 2 bananas at the waterpoints as well as 2 sosaties. 10:51; almost 5 hours better than my previous time.

Just bought 2 Titan Ryde 29r's with V brakes for a mate that wants to get into cycling from Cycle Lab @ under R3100 each. I think it's a good buy.