rpedro

rules are rules

That looks like Kruispad in the direction of Old Paarl road just past Brackenfell traffic department.

In the past I used a side cutters to grip the screw and turn it. I put 1 point inside the screw hole and the other side over the edge then I gripped hard. What also help is if you are able to get 1 screw out so that you can move the cleat to release the other screw.

I got my answer it could be because of SA Marathon Champs happening next weekend.

Louis won in a time of 02h00 and 29 secondes. I dont know what Darren's time was.

I'm curious as to why Louis Bresler Knipe and Darren Lill opted to do this race instead of the 100 Miler. Only reasons I can think of is 1) Still recovering 2) or 100 Miler to much of a road race

Somewhere close to 6 hrs would be great

Not in the karoo :-D

And how will the iKon's handle the wet weather that's predicted for the Atta?

Sad sad day. My condolences to his family.

Lol..ja he is coming out of retirement to help KE get that all SA. Team epic win.

I recon it will be KE and Big Blade Jacques Rossouw

Please see link: https://community.bikehub.co.za/topic/118442-cycling-to-work-old-mutual-pinelands/page__hl__old+mutual

Great stuff !!! So who has already been identified for the CWC 2013 team?

I have to agree with the interval training. During the week do 10/20 minute intervals to build power. Long rides should be easy else you won’t recover in time for quality interval training during the week. If your long rides are too hard you're body won’t get time to recover and grow stronger. You will be in a constant tired state and go into a downward spiral. And the weeks leading up to the race you must REMEMBER to save it for the race. Don’t burn you're matches in the weeks leading up to the race. NUTRITION. On your long rides you need to get your nutrition sorted. I use Hammer Perpetuem and clean water from separate bottle. I know USN also do Epic Pro endurance fuel. I find that when I have to eat solid foods I tend to delay eating because it’s a hassle and dangerous on a MTB. Liquid food is convenient. You don’t want to bonk in the Atta.

Dangle me and you have that same bone to pick. I tried this year but messed it up real bad.

DON'T over train..... DON'T over train..... DON'T over train..... DON'T over train..... A good route in WC to train for Atta would be Bottelary MTB + Loop in Jonkerhook. Duration: +/- 6HRS Distance: 108.648 km Elevation Gain: 2374 m

Why is everyone asking me if I also dope? :-D and I'm not evens goood :-D

scary stuff !!!!! Scary stuff !!!!!

I had the same today. it was strange but after drinking water it went away.

I consider myself more of a mountain biker than a roadie but I spend most of my time on my road bike. My reason is because I do power meter training, and I think its the same reason why most of the pro's train with there road bikes. The road provides a more controlled environment and that is what you need when training with a power meter. I also do power training on my indoor trainer and knobblies won’t do the trick on an indoor trainer. The power meter also measures training stress so that you can track your fitness, form and recovery. I unfortunately cannot afford a power meter for my MTB to be able to track training stress when riding off-road. I have since bought myself a powercal HR power meter to help track training stress when I do use my MTB. PowerCal is not as accurate but I am pretty amazed at how realistic the values are compared to my power meter values. Any case that’s my 2c

++2

+1

Do Not Reward Yourself With Food… You Are Not A Dog.