nonky

Good points! Nothing in nutrition is simple or settled, that much we can agree on. I was trying to simplify things and convey to OP that he should keep a record of food (calories) consumed and then measure his weight (the one good data point) from week to week (against relatively constant exercise). This would allow him to COMPARE calories (allegedly) consumed vs calories (allegedly) burned. The above would give him a ROUGH IDEA WHY he was gaining or losing weight. As the old management saying goes, "you can't manage what you don't measure"; and many people have NO IDEA how many calories they are eating and/or burning.

Many great responses here already. If your goal is to lose weight and keep it off, consider tracking calories consumed vs. calories burned. For consumed, get an app like "Lose It" or "MyFitnessPal" and track your calories. For burned, get an apple or garmin watch and track your activities. If you cannot afford the above, use a free version of a calorie tracker and monitor your weight vs your calorie intake from week to week (assuming your exercise stays more or less consistent). All the experts agree that it is easier to fix your food consumption (intake) than increase your exercise (burn). GOOD LUCK

@OP the following youtube channel may be of interest to you (he mostly tests watches): https://www.youtube.com/@TheQuantifiedScientist

Unfortunately, I haven't visited for years (moved away) so cannot give you any recent info. When i was there last, the trails were in good shape and lots of fun. Lots and lots of gravel (forestry) roads in the area too, if you like that kinda thing. Also climbing and trail running - see the website. https://tranquilitas.com/activity/mountain-biking/

Love this trail

sECOND THIS

I worked on the assumption that Iceland is NOT part of the EU-SA FTA (free trade agreement). However, it turns out that the European Free Trade Association (EFTA), which includes Iceland, signed a FTA with SACU in 2006. The products involved in the FTA include: "Industrial goods (including fish and other marine products) and processed agricultural products. Basic agricultural products are covered by bilateral agreements with individual EFTA States". For peace if mind, i included the 15% duty in my calcs.. .but i could be wrong. Alternatively, i could be correct but a customs official interprets the Lauf as originating in the US.

My best understanding follows but any shipment could be treated differently: Made in Iceland but shipped from the US dealer. 1. 15% Duty on 100% of the declared value (duties are based on the country of origin and not where ordered from) 2. 15% VAT on 110% of the declared value (so effectively 16.5% VAT) 3. Shipping fees 4. Local handling Fees AFAIK, Lauf do NOT ship frames outside of the US/UK/Can. *Please provide an update if you do purchase one, as I have been staring at their website for wayyyy too long.

Update Aug 2024: https://www.sars.gov.za/wp-content/uploads/Legal/SCEA1964/Legal-LPrim-CE-Sch1P1Chpt1-to-99-Schedule-No-1-Part-1-Chapters-1-to-99.pdf

The Rancilio Rocky is about the best grinder (can grind fine enough for espresso) at a "reasonable" (R6,500) price. Unfortunately, good grinders are expensive. capecoffeebeans is a good website to check out for info but search the web for specials. If your budget doesn't stretch that far, consider a good hand grinder (R1.5k+) or, at a push, a Krupps burr grinder (R1300).

Agreed - Hario pourover + hario filters = the easiest & cheapest way to make good coffee. You can even use the supermarket ground coffee lurking at the back of the cupboard, it is that foolproof

Aeropress is about ZAR999 locally. Need a good burr grinder for best results

Not sure whether posted before - site needs work but there is info and a hi-res downloadable map https://capecycleroutes.co.za/route/cederberg-circuit cederberg route.pdf

And other cyclists STILL ask me why i ride with lights (F&R) during the day...

I would go for the newer bike, the titan. or this: https://solomonscycles.co.za/products/titanracing-cypher-rs-sport-29-dual-suspension/ or this: https://solomonscycles.co.za/products/2023-titan-racing-cypher-rs-dash-29″-mtb/