dommisse

A true great of the sport! RIP and may his family remember the good times

I like - thanks

I'm not sure about which one is better for recovery - but I hardly do any chilled out riding - so I like a recovery ride and a nice coffee stop just to get my mojo back and enjoy cycling again

Next year I'm IN!!!

I will tell you on Saturday after the training ride :-) I got just over 1200m last time we did the route and over 1300m for the new 99er

In as well!

I see it is in USN Epic pro - not sure what it does though!

lol - maybe we can do the couple's tour!

Dale - are you gonna do the ladies or men's tour?

It would be brilliant - but think it is wishful thinking!

i had one - but its been poached

Hi - who knows what this does or is taking this supplement? According to some links it can help with endurance - is this one of whose hypes?? Citrulline Malate http://www.teenbodybuilding.com/i2.gif Citrulline Malate (CM) is a relative newcomer to the supplement market and looks like it could be valuable for cyclists. CM leads to greater ATP production and anecdotally makes endurance exercise seem easier due to its ability to reduce lactic acid. 6 grams a day should be the minimum taken but more is not unsafe. There are plenty of products that contain CM as part of a formula and others that are basically pure CM products. There is not much academic literature on CM yet, but studies have shown that it promotes aerobic energy production. This is one supplement I would recommend to try as long as your finances allow and it doesn't compromise other more vital items

You can now buy a CD to help save the Rhino - just click on the following link. PLUS the CD actually looks worth listening too. http://www.rhinocd.co.za/

read this article - facts is such an overused word - today's facts are disproved tomorrow :-) http://www.runnersworld.com/article/0,7120,s6-242-304--13443-F,00.html "THE MYTH: TO LOSE WEIGHT, CUT CARBS OR FAT THE TRUTH: Most get-thin-fast plans revolve around the idea that restricting your intake of one particular nutrient, usually carbs or fat, is the best way to lose weight. But the results of a 2009 New England Journal of Medicine study suggest otherwise. For two years, participants followed one of four calorie-restricted diets with varying amounts of carbs, protein, and fat. After 24 months, all participants lost about the same amount of weight (just nine pounds). "This study proves that calories are the most important factor for weight loss," says Tara Gidus, R.D., a Florida-based sports dietitian and marathoner. "To lose weight, you need to take in fewer calories than you burn—regardless of what percentage of carbs, protein, or fat you're eating." Gimmicky diets just distract us from this simple truth. Here's how runners can learn to reduce their total caloric intake to kick start weight loss—and still have energy to run their best."

disagree on this - too many new proofs that the whole 6 small meals and low GI only makes a difference in that you feel fuller for longer - and that if you eat same amount of Kj of low Gi and higher Gi the weight gain will be same. Protein DOES make you feel fuller quicker and this is why you eat less on a protein diet..... " Eat Many Small Meals Rather Than Three Big Meals Many small meals, as opposed to three main meals, is supposed to enhance weight loss by making you feel full for longer. In a technical sense, this is supposed to prevent blood glucose from dipping low in between meals, which may cause you to become hungry and overeat during the next main meal. Like many of the myths about fat loss, there is strong acceptance of this premise on many health and fitness sites. Weight trainers and body builders tend to be strong supporters of this idea. The problem is, there is no substantial evidence that it works. Even though a few early studies reported benefits, more recent evaluation has not found solid evidence to support this idea. In fact, increased meal frequency may lower the “thermic effect of food,” which is the energy required to digest food. This would theoretically result in just the opposite of the outcome anticipated by the “small meal” supporters, showing a comparative increase in weight. Even so, this idea is not as outlandish as some of the others, and more research may make the picture clearer. For now, though, you should not consider smaller, more frequent meals for weight loss as providing an advantage."

Why do you say this - surely protein has kilo-joules that potentially can make you put on weight - what am I missing?

nope - it is the tears of new helshoogte that awaits you

Whoo Hoo - made it from G to D this year! Hopefully can stay in D next year :-)

ps - results are up!!!

what was your time? i stayed with front of A till vissershok - same as you - about 15 broke away - i got a 3:34 - think B and C probably got faster times than that!!

I was in A and the group did not want to get going - it was like they were riding for positions from the 1st km! I took a few pulls in front and then decided f... this as there were about 60 sitting behind just sucking

Weather forecast for Durbanville

OK - what can I enter? I'm middle of the road rider with no club affiliations .....

Not Sunday wannabe - the race is Saturday - so don't pitch up with the coke on Sunday!

can I give you R50 now? that is what I will be willing to pay for a ICE cold coke by then. Maybe even R100 if it goes to 34 degrees!