Dr. Seuss

took a couple of days - first day only had 3 cigarettes, following day 2 and then 1. thereafter 1/2 a cigarette, 1/4 and then one last drag for ever! think doing it this way helped a bit with the addiction. was hard for a couple of days, but just kept on telling myself that I will have to give up sooner or later, so rather do it now and save myself the hassle later on. probably most important thing is to NEVER HAVE ANOTHER DRAG EVER AGAIN! it is actaully easier than you think. i also went to so a hypnotherapist about a year before the actual giving up & he said that I will eventually give up when I am ready for it - this of course also helped a lot.

how cool is that!

dont know about PE -- send Bruce or Bikemax a PM -- they will have you suffering in no-time!

you did not do it hard enough! HR and Watts should match up where? in www.2peak.com???? do your 20min all out on the IDT. take 95% of that -- this would be your FTP. do 2x20min @ 95% of your FTP (or 4x15 @ 95% of FTP) -- this is to raise your threshold power. do 5x5min @ 115% to 118% of FTP -- this is for VO2max intervals. HR and Watts do not 'match up' -- the only reason I wear the HR strap is to show my mind that my body is lying when it is saying that I am having a heart attack! go to the wattage forum on google groups -- plenty to read there.

trainingpeaks power profile

you mean 65kg's -- i dont think that there is more than 5 guys in the TDF weighing more than 70kg's

ave of 3.6w/kg for 180km+ is rather hard in my books... his IF is 0.72 for the effort of 231W ave, so that puts his FTP @ 5W/kg??? my math must be flawed because some vets i know has a higher FTP than 5W/kg (Willehond -- you stole my quote!!!!!!! - i TM'd it years ago but just never had the armbands made...)

ah! the penny just dropped. thanks for reminding me! now I cant even go home and listed to my Radio K.A.O.S cd because someone took it!!!!!!!

somehow I think it would have been more dangerous to have eaten a KFC burger in Umtata than your actual experience of the bike recovery was...

Looks like Andrew, Izzy & Bruce

www.activeworx.co.za

litespeed ghisallo sram red easton vista zipp 202 front / 303 rear

There will be from March Apparently all content will be as per the international edition' date=' only advertising will be local, at R300 for a year, it makes a lot more cents than R100 per issue at CNA[/quote'] nooooooooooooo i renewed my international sub not more than 3 weeks ago! (at far more than R300!) this is going to give bicycling mag a good run for their money...

sometimes it is better not to look - makes it easier to forget... just thinking of that place makes me want to throw up! (the good old days of endless holiday on someone else's account!)

me too' date=' and le club around the corner. there was a crowd of us from school who used to make the trek through from the east rand. if you were lucky, you could score a shag on the way home on the train. [/quote'] ah - my ill-spent varsity days! spent EVERY tuesday, friday and saturday evening at The Doors / Alcatraz (that later became Alice-D) dont think we ever had to pay to get in as there was always comps lying around. was in res at RAU and as first years we had to study every evening up to 22:00 with the seniors constantly checking up on you. the trick was to fill an empty coke can with wine so you can get a bit of a buzz going while studying, drive to marshaltown as soon as study time is over, down another bottle of wine with a Degoran flu tablet or two (that you got at the cafeteria on our varisty card that your parants are paying for) and you are ready to go! must say that docs and long hair with earrings did not go down too well in an afrikaans res where rugby is more important than anything else...

bruce -- looks like you are very close to that 5W/KG FTP

Velvet Underground -- Heroin Cult -- Edie Spear of Destiny -- Never take me Alive (All this rain has me stuck on the IDT, so spending some quality time with the IPOD...) Dr. Seuss2009-01-22 02:39:44

Iron Butterfly - In-A-Gadda-Da-Vida

are these new ones Ant+ as standard? carbon bits in the front hub?

FWIW - that does not look like a 58 to me! more like a 54. (if you feel fine on the bike leave the spacers, or take them out one at a time if you really want to moving the stem down and putting the spacers you have taken out on the top before you cut the fork -- if you take them out all at once you are going to mess up your back for sure!)

ride the smallest frame you can get away with and dont use any spacers -- it will hurt your back at first (and you might need a bit of physio), but you will eventually get used it... is strange however that LA will ride a 58 seeing that he is rather short, but then again he wears those long Bjorn Borg socks and really long bibs

bruce -- seeing that you want to do a bit of hacking, why dont you hack that dongle thingy you plug into the hub for the hub update to allow for more than one update?

moenie die tubbies so hard pomp nie - 110psi is die max wat jy moet gaan as jy onder 70kg weeg. onhou dat rolling resistance is eintlik groter hoe harder jy pomp omdat die wiel meer sukkel om te conform tot die teer (of chipseal op ons paaie!) die van die ZIPP website af - kyk onder die support FAQ's: Higher pressure is definitely slower on anything other than perfect surfaces. Think of it in terms of a bunch of 1mm tall bumps in the road. If you have a lower tire pressure, the casing of the tire will deflect over each bump (we'll assume the casing deflects the entire 1mm) converting a small amount of energy into heat as the casing deflects, but the amount of energy necessary to compress the air is almost non-existent. Now at a higher pressure, we will assume that the tire deflects half as much. Now the bike and rider are lifted by 0.5mm and the casing deflects by .5mm, the energy necessary to deflect the casing by .5mm is less than it takes to deflect it by 1mm, but is nothing compared to the amount of energy necessary to lift the bike and rider by 0.5mm, so the end result is that the total energy requirement for the high tire pressure condition is much greater. The other thing that happens is that on smoother roads, high tire pressures keep the casing from deforming over and into small cracks and crevices and over pebbles, which means that some of the deflection is transferred into the tire tread, which is not as elastic as the casing. Excessive tire wear comes about as the tire rubber begins to fail in shear as it is deformed by the road surface, and this generates heat as well as breaks down the cross-linking within the tread material.... overall, you are using more energy to go slower and you're wearing your tires out faster. The problem is that high tire pressures feel fast as your body perceives all the high frequency vibrations from the road surface as being faster than a smooth ride.

often my powerfiles for these rides show far higher efforts than actual racing