kingalton

Go to Lynwood bridge Cyclelab, I got some there yesterday, most colours..

nice one dude, well done on sharing some knowledge, great tutorial...

todays set for me Wu 200 easy 50x50m Race pace 5sec RI CD 200 easy its gonna be mind numbing.... and hurt

If think using the carbon paste between the frame "cups" and the bearings when installing them will work... when installing your crank, rather use grease, don't go crazy, but make sure the crank axle is "wet" with grease and anywhere else that is touching anything else. I got a creak in my BB during December from some beach sand, cleaned the outside of the bearing and only had carbon paste to apply, it started creaking eventually until I got back home and replaced it with grease..

I use normal waterproof\repellent motor grease, sorts out the squeak and it makes the bearings last longer, prevents water from getting into the bearings

What I have found helps is rehydrate.. for 3 days leading up to the 94.7 last year i drank 3 a day, to get my self properly hydrated beforehand.. I ended up drinking only one bottle the entire race (started in VB and didn't really have time to drink to be honest) and felt fine afterwards, better than i have ever felt after a race - if one is properly hydrated before an event, it makes a HUGE difference..

I have changed to Game on my rides, used to use expensive USN Epic pro, cant see the difference. Game costs R60 for a tub and tastes amazing (naaaaartjie) you get a lot more bottles from it. epic pro is like R400 or something crazy, doesn't taste that nice and you get very few bottles from a tub. For IM training I am going to switch to GU, just because that is what we are going to get on the course and want to get used to it.. I think we are getting ripped off..

5-6k?

For swimming, go to Kleinbrak, when the tide comes in, the sea pushes a strong current into the river, I used it to swim, its a nice strong current, so you can swim upstream (towards to sea) and its quite a work out, takes a while to swim against the current, depending how far back you start, then you can turn around, swim back and start again..

With "friends" like these ;-)

the worst thing about strava is getting a whole lot of KOMs on holiday, then seeing the notifications come in of how people are steeling them and you arent there to defend them haha

I use carbon paste on that thread and it also works, no creaking...

Hi All Thanks for the replies - we are staying 1.5km from Welvanpas, so decided to substitute the road ride with a MTB ride. I did the white route, was amazing, pretty tough with 900m of climbing, but amazing how much single track has been built, would recommend it to anyone - they say it should take 2.5 - 3.5 hrs, i did it in just under 2 hrs, but it was a tough hard lekker ride.. had some close calls on those switchbacks ;-/

hi All I will be in wellington for 2 nights this weekend and need to do a 3 hr road ride (with 15min easy brick run after) on saturday, any group rides or if not, any nice safe road routes in that area? any advise or info will be great, thanks a lot.

Nope, not the nike+ watch. that was developed between Nike and tomtom. Tomtom have developed their own watch now.. Check the info below, the review on the watch.. there have been quite a few improvements with software releases since this review. It seems pretty cool though.. I got the bundled version, its got HR, Cadence etc for the bike.. http://www.dcrainmaker.com/2013/07/tomtom-runner-multisport.html

how often do you wash the pads? Looks like you chuck the whole helmet in the washing machine or something.. I have had a few Rudy Projects and haven't had a problem. currently windmax for 1.5 years.. I usually just rinse my helmet in the shower while I wait for the water to get hot..straight after the ride, it cleans out the sweat and I have no trouble at all..

I bought a TOMTOM multisport watch - will report back on how it is, another option to the Garmin, Suunto etc. the only problem I foresee so far is the battery time is 10hrs - gonna have to up the training to finish the IM before the watch dies.... maybe just a good training tool and for shorter races - maybe they can figure a way to increase the battery life with a new firmware version or something...

How does the transition work for Ironman - I saw something about collecting your transition bag which is hanging up somewhere?? what do you leave at your bike and what do you leave in the transition bag?

Nice cool run in the rain last night.... tough 1.5 hr intervals on the IDT this morn.... gotta get it done

can you create a twitter account? don't use facebook, will help to follow on twitter and share that way..

i agree, even when i go running and cross over side road entrances, the cars don't stop and they look at me as if to say what the hell are you doing running and stopping me from driving..... everyone is in such a hurry all the time.. save a second - lose a life, lose a second - save a life..

There are far too many opinions being given out as facts... when do we get a dislike button?? disclaimer: this isn't an opinion, its a fact

and you didn't give him a flatty?

http://www.spectrumsport.co.za/LinkClick.aspx?fileticket=f86YvAoiGeM%3d&tabid=3458&portalid=17&mid=8540&forcedownload=true

just a little bit of clay and mud :-)