Rent-a-bike

Hi there

With a friend visiting for two weeks (30.11.-16.12.) I am looking for a racing bike for that period.
Size M/L. Payment could be made in T-Mobile kit! Interested?
Then contact me urgently: volki@gem.co.za or call 021-855 3535

WANNADO6.30

6h44 35/168 that’s 50min faster than last year!

Thanks guy’s for all the effort and training you putted in this DC. I’m now convinced that with some fine tuning 6h30 is not unachievable. Don’t you want to try it next year?? By this you’re all invited to join next year’s 6.30 team.

All ready for the start

Easy and relax op die Tradouw

Smiling faces enjoying their DC

Hi,

Yip its Monday again with the standard hangover. (Not alcohol related). What a weekend.

Congrats to all who took part in Sats DC. Blessed with all the good things. Cool weather, very little wind, overcast and yes as the day progressed so the S/easter picked up making it somewhat testing for those that came in later in the afternoon. To all the support teams many, many thanks. Sonder julle it won’t sommer easily happen.

The experts were spot on. The race was won and lost in the last 40ks or so. A major tussle between Cape Town Market, Daiken and Andersons Transport. I don’t have the official results but I’m led to believe that only a minute separated these three teams with Anderson Transport walking away with the honours. Can u believe that after 200 odd ks the first three teams were split by seconds. Unbelievable. The fastest time recorded on a DC and apparently the toughest route as well.

Well, I was pretty much party to the drama and I can tell u that I was stressed out to the limit. The Anderson Team was put together by Hendrik Steytler who will be captain of our Racing Team next year. Both he and RK were part of the winning team and this should bode well for us next year.

Our own DC RT led by Michel did well in coming thru in 6hrs44min or so even after having lost Michel in a freak accident in Montagu.

Andre’s team also lost several riders but still managed a credible 7hrs and a number of minutes. I have decided to set aside the bet we had in place for the time being.

Johnno and his manne also had a great ride finishing off strongly in 8hrs plus minus.

And the champs of all the teams once again. Our Social Side. What a team. Die vasbyt was ongelooflik. Everyone finished. Ably inspired and led by Wendy. Ten odd hrs in the saddle. Takes some doing. Wind was up a lot stronger late afternoon and those last rollers played havoc. Mandy’s folks as backup played a significant role in the teams’ success, and at the end of the day they managed to get the recipe right. Dedicated, trained to a plan, committed, supportive en al die ander dinge!!!!!!!!!!

Lets not forget Francois Ashton who was at the finish with refreshments, ice and some shelter. Many thanks.

At the end of the day it’s a team effort. Putting things in place to make it happen. The DC is really becoming something big in our racing calendar and I think that we as the Wannabee/C2H can be proud of our participation, commitment and achievements.

Once again well done to all concerned. IT doesn’t just happen.

Well that’s just about it. Die Burger this w/end and that will see the close of the season. Litte los maak die week with a few turns of high cadence and speed work and u should be ready for the race.

Go well,

Ek.

NEWSFLASH

CLUB FORMATION

22 November 2007

For some time now we have mentioned the fact that we, as the Wannabees, were seriously contemplating amalgamating with the H2C2/MrPrice Club and in so doing effectively becoming a club.

Leading into this we had an INFO meeting several months ago to state our case, debating the issue and giving reasons why we believed we should go this route. One of the major reasons being that Cycling South Africa (CSA) has new licensing requirements.

As explained, from 2008 all cyclists wanting to ride the country’s major cycling events such as the Pick n Pay Argus, 94.7, EP Herald and many others, will be required to obtain a licence from CSA. This will also apply to the funrides sometime soon in the future.

It was virtually unanimously agreed at the meeting to go ahead and formulate a club. With the floors’ blessing we proceeded to finalise the pending discussions with H2C2/MrPrice, drew up the necessary documentation that was called for by Western Province Cycling and submitted our case to them.

WE ARE NOW A REGISTERED CLUB. Officially and as of now we will be known as:

CYCLING CLUB HELDERBERG

What does all this mean? In a nutshell-

The Steering Committee portfolio will virtually remain the same as it was before with the Wannabees. We have brought Irma van Schalkwyk on board from MrPrice as Secretary, Nico van Rensburg will run the Admin Portfolio (responsible for all the licensing, registration and generally all the exciting paperwork functions) ex MrPrice and Francois Ashton who will be managing and backing up the Racing Team per se.

Furthermore the club now has two operating sections namely:

1. The Social side which remains the Wannabees and;
2. The Racing, Schools Development (Primary as well as High school) side. This in essence is the old MrPrice.

With our amalgamating with Mr Price we have managed to secure a pretty reasonable sponsorship package with/from Mr Price. This package will enable us to help develop cycling with juniors on all levels and the aim is to also try and bring as many schools in the Basin area on board.

In addition, we are in the process, of setting up a semi-pro Elite Racing Team, who will probably be able to compete country wide and hopefully qualify for the Giro, pending the availability of funds. This funding and source of income WILL NOT be drawn from the Wannabee Social side but will be totally self sufficient.

In addition to Mr Price who is the main sponsor we have also secured generous packages from amongst others Helderberg Cycle World, Fabi, Vitrio, Fine Pastries and pledges from several others.

With regards to kit: The Social sides’ kit will remain as is the Wannabee Kit. The Development Side will be wearing the MrPrice Kit .

So what’s in it for you?

1. There’s a home for all.
2. The team which has been at your beck and call all these years is still in place.
3. You have a club that offers you the following portfolios and advantages under the auspices of the Steering Committee:

• A get-together for like-minded people with different abilities and goals
• Safety Committee with Law Enforcement/Traffic Control on board.
• Social Committee – organised breakfast rides etc
• Clothing/Designing Committee
• Junior/Schools/Sub and Vets Development Committee
• MrPrice Racing Team Committee
• Double Century Committee – at least 4 teams per year entered
• MTB Committee with organised off-road rides
• Organised controlled group rides
• Quality kit at give-away prices
• Discounted prices for certain development/racing teams by HCW
• Training programmes for different events
• V02Max testing at the SSI in Stellenbosch at reduced cost
• A wealth of knowledge and experience available in house, ranging from standard fun rides, outrides, DC rides to Epic encounters/nutritional talks/bicycle maintenance workshops (ladies/schools)
• Back up vehicles on long training rides
• Licensing as required by CSA
• IT : Weekly newsletter and blog site available with links to other main cycling information centres
  

All of the above for R200 per senior member and R100 per junior (U18) per annum.

Your Steering Committee:

Club Chairman : Erill Kemp
Vice Chairman : Francois Ashton
Secretary : Irma van Schalkwyk
Treasurer : Anton de Freitas
IT : Michel de Clippel
Clothing : Pieter Schoeman
Road Control : Danie Morkel
MTB : André van der Merwe
Safety : Petie Viljoen
Admin : Nico van Rensburg
Double Century : John Arnold
Social : Currently vacant
Development : Dane Walsh/Wynand Cilliers
Racing : Francois Ashton
Media Liaison : Charles Nesbitt
Members : Volki Bauer/Ockie Kruger

You will shortly be receiving an application form for completion. The club fees (for the 12 month period 1 January 2008 to 31 December 2008) will include your CSA licence fee, which on receipt of the completed application form and payment, will be submitted to CSA on your behalf.

We trust that the above brings you all up to speed with regards to where we are at the moment. Please feel free to contact me or any of the Steering Committee Members should there by grey areas.

Regards

Erill Kemp
Chairman

Morning,

That’s it folks. Time has virtually lapsed and Saturdays “D” day for many who have spent plenty time in the saddle preparing for the DC.

The event is growing in leaps and bounds, with I’m led to believe, something in the order of R20,000.00 up for grabs for the winning team.

GO FOR IT the WANNABEE nee Wannadooo 6.30hrs racing team.

Most probably looking at something like 5 hrs 30min as the winning time pending weather conditions.

Had an excellent lunch/planning session yesterday with Andre’s team at Mont Rochelle and of course SASHA THE GREAT was op sy stukke. What a fantastic group of cyclists. The bet is in place. If they ride slower than 6hrs 30min then they all have to shave their hair off (this done free of charge by Sasha and includes a shampoo). They really shouldn’t have a problem meeting the challenge. No drama queens in this team. Serious pros they are. Only three scheduled stops planned. (From an economical point of view, only 5 would need a hair cut anyway!)

Well, I know that Wendy’s social side are raring to go and their target is 24/25ks /hr. Unbelievable dedication and commitment in this team. Vasbyt!!

John’s team is very much up to scratch and should come in strong with an average of round about 27ks /hr. Sensible!!

Good luck to all of u. You are a fantastic group of cyclists and I’m blessed and proud to be part of it all.

To all the families that have had to endure and put up with the training hours many thanks, I’m sure u will enjoy the w/end.

Hopefully we will be more organised at the finish this year. Should have a gazebo or two up, manned by Francois Ashton and his team with cool drinks, ice, etc available.

Die laaste week.

Mon 19/11/07 Rest
Tues 20/11 YZ West Rd 5 x 3min intervals.
Wed 21/11 Active Rec small blade lsd 1 x hr
Thur 22/11 BZ waterworks 4 x pumphouse or??
Frid 23/11 Rest

SAT the event.

Last minute things to do. Check bike again. Visualise more and more. Walk don’t run (Alla 40days scenario). Sun cream. Tubes, tyres and and and!!

Well what’s after the DC one may ask. Don’t forget the Burger is left to close the season off with.

Go well. Anything? Talk to me.
ek

Upcoming funrides:

Sun 18 Nov Klein Joostenberg Funride (Road) 88; 41 km. Klein Jootenberg Restaurant (on the R304, Muldersvlei) andrem@cecilkilpin.co.za 021 527 4060

Sat 24 Nov Petzel/Scott Hot Summer Night Race Lebanon MTB Trails www.magneticsouth.co.za, Also at Helderberg Cycle World

Sat 24 Nov PPA Double Century (200 km road) Swellendam. Team event - start looking to substitute someone if you're fit and not in a team yet! www.ppa.org.za

Sun 2 Dec Die Burger Fietstoer Stellenbosch - Markötter Stadium 101; 44km www.dieburgerfietstoer.co.za Pre-entries have closed, try to find someone who has entered, but can't ride anymore!

Sat 15 Dec West Coast Cycle Tour (Road) 80;30km www.ppa.org.za

Sun 16 Dec Magick Forest MTB Ride Distances tbc www.ppa.org.za

Hi Almal,

Running out of sensible things to say. Have been smart a—e, dumb a—e, have made mistakes intentionally to get some sort of reaction and then as per the norm I made the usual speling, punctuation and other grammatical errors.

That time of the year approaching, funny time. Scary!!

Two weeks to go for the DC. Count down time. If there are any of u with niggly aches and pains, or the common cold or flu symptoms, time enough to be sensible, cut back on the training and get the mootie in the body. Make an appointment with your favourite medical representative. Boost the immune system. As u have to service your bike, likewise with the body, and then of course very, very important the mind ne???? Visualise how u are creaming the 200ks. Uphill and downhill. Maintaining the training targeted average with ease.

Lekker to be prepared!

25ks/hr for the Social group.
28ks/hr for the Sensible group.
30ks/hr for the Jacked up group

And bless me

35ks/h for our one and only racing team. Die ys manne die ys.
For what its worth I’m led to believe that there’s a SPIN CLASS team that want to kick your butts. Be sad if they do!!!

2 x weeks to go.

Mon 12/11 Active Rest
Tues 13/11 YZ West Rd 8 x 3min Intervals—Lactate Zone.
Wed 14/11 Active Rec 1 x hr Spin- Small Blade. LSD.
Thur 15/11 BZ Waterworks Rabbit runs/intervals.
Frid 16/11 Active Rest
Sat 17/11 2/3hrs LSD Fun ride
Sund 18/11 “

Pretty shortly we will be mailing the new Club membership application form to everyone. This to get us up and running legally and licensing wise for the coming season starting January 2008.


I will hopefully pretty soon be letting u all know what our status regarding sponsorship is going to be. What we envisage to accomplish in the new year and what the structure is going to look like.

I will also be listing all the benefits that we as a club will be offering u.

Talk to u soon.

Enjoy.
Ek.

Trapkrag bring pret op pragtige Paternoster
Die Burger 29/10/2007 09:09:39 PM - (SA)

Altesame 25 bergfietsryers het die rugbyspelers se Wereldbeker-eindstryd op Paternoster gaan vier met die Pedal Power-toer, skryf UNA BEUKMAN, wat saam getrap het.

KOMBINEER trapkrag en blommeprag. Dis wat die Trapkragvereniging in gedagte gehad het toe hy die Petal Power-fietstoer aan die Weskus gereël het.

Die bewolkte weer het dalk veroorsaak dat daar nie baie blom- gesiggies gesien is nie, maar die Wêreldbeker-eindstryd in Parys het beslis daartoe bygedra om die naweek baie opwindend te maak.

Ons het vir die naweek by die Beach Camp op die strand gekampeer. Die informele tentverblyf met kombuis- en badkamergeriewe, asook ’n lekker beskutte lapa en ’n onderdakontspanningsgebied, het alles bygedra tot ’n wonderlike atmosfeer. Nader aan die see kon jy nie kom nie, want dan moes jy swem.

Die groep trappers het uit verskillende oorde gekom. ’n Paartjie uit Gauteng, Heidi en Johann van Niekerk, het hul eerste huweliksherdenking kom vier, Elaine Crawford (61) het verjaar en Doug Leslie (81) van Somerset-Wes was die oudste deelnemer. Die jongstes wat saam getrap het, was Allan Bredenkamp (29) en Laura Dominguez (28).

Die ander verrassings was Wendy Botha se lekband binne die eerste minuut nadat ons begin trap het en Koos le Grange se ketting en ratte wat hy heeltemal stukkend getrap het teen ’n steil bult.

Ons het ’n fotokompetisie gehou en die wenfoto was van Koos se stukkende ketting en ratkas met ’n bos blomme daarby. Hy het een van die vroue bult-op gestoot en so sy fiets gebreek, want hy het te veel trapkrag gehad.

Op die Saterdagmiddag het ons seelangs deur die reservaat getrap na Tietiesbaai toe en verder. Later die middag het ons by die Paternoster-hotel gaan ontspan met ’n koue bier en moontlikhede ondersoek om die rugbywedstryd op ’n groot skerm te kyk.

Op die spyskaart vir Saterdagaand was heel gepas ’n lekker snoekbraai wat op ’n oop vuur by die lapa gedoen is.

Die organiseerder het gesorg vir lekker pryse wat met gelukkige nommers uitgedeel is, en teen agtuur die aand het ons by die hotel aangemeld om die Springbok- ­rugbyspan te ondersteun.

Sondagoggend het ons ná ’n stewige ontbyt dorp se kant toe getrap en by die Oep vi Koep-winkel die heel interessantste teetuin besoek.

Verskeie deelnemers het hier inspirasie vir die fotokompetisie gekry. Die opdrag was om ’n kreatiewe foto in te skryf wat iets met ’n fiets en blomme te doen gehad het.

Ons het ook die Cape Columbine-vuurtoring besoek wat in 1936 opgerig is. Die naam kom van ’n seeramp wat in 1829 plaasgevind het en die perseel bied selfs ook gasteverblyf aan.

Sondagmiddag het ons nog ’n laaste draai by Trekoskraal getrap, voordat almal die pad terug huis toe geneem het.

Inderdaad ’n heel lekker naweek. Die trappery was wonderlik en die naweek se grootste teleurstelling was dat die Springbokke ondanks hul goeie sege nie ’n drie kon druk nie.

Morning,

In my quest for a little bit of extra knowledge I came across something that took me back to my school days. A discussion in class on of the great scientists of yesteryear and in particular Sir Isaac Newton. What a humble man in all his greatness, and I quote.” If I have seen further, it is by standing on the shoulders of giants” - 1675.

Well on to less serious matters. Took a trip to Bonnievale on Sat to see what that ride was all about. Small town was humming and the town per se completely taken over by the cycling fraternity. Beautiful little Dorp in amidst the vineyards and mountains.

Disaster for the Elites. Taken on the mountain bike route with about 20ks to go. They ended up on a gravel road that was difficult with MTBs never mind road bikes. To cut a long storie short the Elites event was cancelled amid much anger and frustration. Dit gaan nogal interesant wees om te sien wie gaan pa staan vir die storie.

Congrats to the two liefies who took first place in the mixed tandem section. (Marelize and Carl). If I am not mistaken this is the first ever that Wannabee riders have won an event. Wel gedaan!!

We saw a young rider with a Wannabee shirt … nice to see the youngsters out there in our kit.

The weekend was a tester for the standard training rides. Pretty strong wind on both Sat and Sunday but quite a few die-hards were out. Well done.

Three weeks to go for the DC. I’m led to believe by the manne that count, (as far as the racing sides go and our own “A” team) that this year is going to be a tester second to none. The last 60ks from about Bonnievale gaan erg wees om die minste te sê, and if the south easter is blowing, a little bit erger. So, don’t say u haven’t been warned. I trust that u are all prepared!!! Sure to Endure, ice, Cramp Stop, a little extra caffeine and one or two Boere rate of hoe??

Talking about caffeine – I see in this weeks’ Business Rapport that Elana van Tonder from Dulce Café at Waterstone Village, has won the South African Franchise Holder of 2007 award (not just Dulce’s) - no doubt with the help of the Wannabees supporting her! Well done Elana – we are proud of you!

Week 4/6 Recovery week

Mon 5/11 Active rest.
Tues 6/11 YZ 6 x 3min intervals West rd
Wed 7/11 Recovery ride. Small blade LSD and I mean LSD 1 x hr
Thurs 8/11 Waterworks BZ Rabbit Runs/Intervals.
Frid 9/11 Active recovery
Sat 10/11 Fun ride. 2/3 hrs LSD
Sun 11/11 ¾ hrs LSD

Don’t forget the BLOG: http://wanna-b-team.blogspot.com/index.html

Enjoy,
ek

Upcoming funrides:

Sat 3 Nov Bonnievale Fun Cycle Ride (Road) 94; 64; 36km Ilse 072 369 5402 http://www.ppaentries.co.za/

Sat 3 Nov Bien Donne Kiddies Ride 20km; 10km Bien Donne Arina 021 8844752 the team@dirtopia.co.za

Sat 3 Nov Bonnievale Fun Cycle Ride (Road) 94; 64; 36km Ilse 072 369 5402 http://www.ppaentries.co.za/

Sat/Sun 10 Nov To Hell and Back Pre-entries only (now full) http://www.ecobound.co.za/ Prepare for next year!

Sun 11 Nov Simonsvlei Funride 82; 32km Simonsvlei, Paarl Rian 082 771 3994 rian.geldenhuys@dcs.gov.za

Sun 18 Nov Klein Joostenberg Funride 88; 41km Andrè Minnie 072 359 8090 andrem@cecilkilpin.co.za

Sat 24 Nov PPA Double Century (200 km road) Swellendam. Team event - start looking to substitute someone if you're fit and not in a team yet! http://www.ppa.org.za/

Sun 2 Dec Die Burger Fietstoer (Road) Stellenbosch 101, 44km http://www.dieburgerfietstoer.co.za/ Entries close 31 October!

Morning,

Not too long ago we were pretty hesitant about starting at 5.30am because of poor light and it’s as if we are now all of a sudden mid summer. Of course, with summer we have the S/Easter, just to let us all know that it’s that time of the year again.

DC teams are starting to really take shape now. Just about all done with regards to preparation. Fairly soon we will be going into taper time and that’s scary to say the least.

We are trying to organise a couple of gazebos for the finish. Hopefully we will be lucky. They will be manned and will have PLENTY of ICE for those tired tender and fragile muscles and of course some form of refreshment. I will also try and organise for a photographer to be there to capture the special moments.

Ou storie. By now u should all have your supplementation side of things sorted out. Pretty shortly u will need to go to your preferred dealer and have your bike checked out one last time before the event.

For some, the DC is just a walk in the park, but for many it remains an awesome challenge to say the least. Competing in and doing the DC is a major sense of achievement and rightly so. Never ever forget that there are no guarantees. Stay humble and enjoy it.

Week 3/6

Mon 29/10/07 Active rest
Tues 30/10 YZ Westridge 10 x 3min intervals
Wed 31/10 Recovery 1 hr small blade
Thurs 1/11 BZ WWorks 6 x pump house
Frid 2/11 Active rest
Sat 3/11 3/4hrs LSD/Fun ride
Sun 4/11 “

Have a great week

Don’t forget the BLOG. We need input there. Anything interesting send it to me and we will place it.
ek

Upcoming funrides:

Sat 27 + Sun 28 Oct: Lebanon Ladies Funride 25, 10, 3 km Oak Lane Cottages Arina 021 8844752 theteam@dirtopia.co.za

SAt 27 Oct: Akkedis MTB Challenge 50; 25; 10km Villiersdorp Rita 028 840 0406 ritalouw@vodamail.co.za

Sat 27 Oct; Van der Stel Pass MTB Challenge 50; 30; 15km Botrivier Stasie Andrew 028 284 9669 anthess@yahoo.com

Sun 28 Oct West Coast Xpress Funride (Road) Outriders CC 80; 40km Gaby 084 367 7965 gabya@nashuawc.co.za

Sat 3 Nov Bonnievale Fun Cycle Ride (Road) 94; 64; 36km Ilse 072 369 5402 www.ppaentries.co.za

Sat 3 Nov Bien Donne Kiddies Ride 20km; 10km Bien Donne Arina 021 8844752 the team@dirtopia.co.za

Sun 11 Nov Simonsvlei Funride 82; 32km Simonsvlei, Paarl Rian 082 771 3994 rian.geldenhuys@dcs.gov.za

Sun 18 Nov Klein Joostenberg Funride 88; 41km Andrè Minnie 072 359 8090 andrem@cecilkilpin.co.za

Sat 3 Nov Bonnievale Fun Cycle Ride (Road) 94; 64; 36km Ilse 072 369 5402 www.ppaentries.co.za

Sat/Sun 10 Nov To Hell and Back Pre-entries only (now full) www.ecobound.co.za Prepare for next year!

Sat 24 Nov PPA Double Century (200 km road) Swellendam. Team event - start looking to substitute someone if you're fit and not in a team yet! www.ppa.org.za

Morning, 22/10/2007

Pretty busy passed week for all I would imagine, with the highlight no doubt for many being the rugby on Sat evening.

A good start turnout for the morning polar sessions. In years gone by It took us quite a few weeks to get to 8 x YZ intervals and here we “lag lag” start with 8 x. Not too shabby I think. Maybe I should start looking for something a little more testing.

Sat we had an awesome turnout and were blessed with some fine weather. We also had BJ doing a time trial at Joostenberg. He averaged a very fast 34k/hr for his 18k TT. Wel gedaan BJ. Hopefully u will be seeing more and more of BJ in our group. His goal is to represent SA at the Para Olympics in the future. Vasbyt BJ.

Well this w/end boetie cost me money again. Only R400.00, but I suppose I shouldn’t complain. I suppose second is better than third.

I was caught in between trying to be at two events at the same time but managed. The Dville fun ride took place in perfect conditions. An early break away in the elites saw Microsoft/MTN C100 and Maties fight it out in the end. They managed to stay away for virtually the full 90ks. Erik, a Matie stalwart doing an incredible amount of work for RK in the break and managing to keep the CSC pro team at bay for the whole race. Wel gedaan Erik.

Not many out on Sunday, but what with a night of rejoicing after our rugby victory I suppose there were plenty of headaches to contend with. Pretty stiff north wester as well.

Week 2/6. 22/10/2207

Mon: Active rest
Tues: YZ Westridge 9 x 3min intervals
Wed: Recovery ride Small blade 1hr
Thurs: BZ/Rabbit runs. Water works.
Frid: Active rest
Sat: 3hrs LSD/Fun ride. DC training.
Sun: AA

Well, as we all know the MTB scene is invariably driven by several factors. Some of them being: How tough and challenging the ride is or the type of scenery that one is riding in etc. Wendy and Erna took part in a PPA off road two day event up in the Columbine Nature Reserve and said it was fantastic. Very well organised, very laid back, relaxing and much to do. The PPA booked out the Beach Camp (30 people) for the weekend and the girls think it will be fantastic if the Wannabees organise a similar outing. The rugby at the Paternoster Hotel was apparently quite something!

Much debate to come about our win, needless to say we won. The ball not kicked out just wasn’t out, pale toe wat mis is is mis and a try not given is not a try. Of hoe????

The accolades that have to go to JW his team and the pool of players are something else. In the old days the Blue Bulls under Brig Buurman van Zyl had 10 man rugby down to a fine art and JW had 13 man rugby played to perfection on Sat. Know Russian Roulette this time around. Know chance of any opportunism with majestic swallow dives. The ball seldom went further than the centres. Percentage, stick to the basics, dour, harde controlled rugby but we won!!!!!!!.

Who to single out. JS in my book. Not the best hooker or most mobile elegant player, and having to (with JW) endure so much criticism over the past few years, but he is my man. What an example to set. Die ou storie. It’s not the dog in the fight but the fight in the dog that counts and of course being humble!

Dis maar net hoe ek dinge sien julle het almal jul eie opinie.

Go well.

Have a great week

Ek.

CYCLING PERFORMANCE TIPS

Riding into a Headwind

A headwind will significantly increase your pedaling effort and affect your cycling performance (particularly if you are riding at competitive speeds). Why? The relationship between your effective air speed (ground speed plus head wind speed) and the resistance to pedaling (energy needs to overcome this resistance) is an exponential one. This means that doubling your air speed will MORE THAN double the Calories expended per mile traveled.(This graph visually demonstrates that relationship.) And the graph also shows us that adding a 5 mile per hour headwind to a ground speed of 20 miles per hour has a much greater affect on you total energy requirements per mile than if you are riding at a recreational pace of 10 mph.

Are there any secrets to dealing with a headwind? A good attitude is probably the best. You can't do anything about it till the road turns, so welcome the wind as an aid to becoming a better rider. Think of it as a form of hill climbing (at slower speeds, each 5 mph of wind speed equals ~1% of grade i.e. a 20-mph headwind would equal a 4% hill). Then it becomes a challenge rather than something to hate for part of your ride. Here are several other ideas:

• Get down. Get aero and hone your riding position. When riding into a headwind, watch your computer and notice how small postural changes affect your speed. Get low with your back almost horizontal. Try aligning your head and back, but without keeping your head so low that your back is hunched. In fact, if you try to keep your chin on the stem, it actually increases the turbulence and wind resistance as the air travels over your back. Keep your elbows in to minimize your frontal area instead of splayed outward. Then bend them a little more to see what happens. Hold them in line with your body. A second tip is to eliminate the side to side motion of your head. So keep that head still and your chin 4 to 6 inches above the stem. When you find your most efficient position, it'll give you greater speed with less effort in calm air, too.
• Gear down. Pushing your normal gear into a wind is hard on your knees (and your motivation). Just as with a hill, drop down a gear or two to allow you to maintain your normal cadence.
• Don't fight to keep a set speed. Remember, to maintain 18 mph into a 10-mph headwind you need about twice the effort as when riding 18 on a calm day. Gear down and work on a fluid spin. If you are riding in a paceline, rotate more often and in slower motion.
• Don't wear a loose fitting jacket. A baggy jacket can act like a drogue chute, flapping loudly and slowing you down. An alternative might be a jersey with a wind stopper under it - a piece of wind proof material or even a plastic bag will keep the cold air off your chest.
• If possible, start rides into the wind. Do battle while you're fresh, then let the gale blow you home.
• Time your ride. Wind is usually lighter in the early morning or in the evening. If you start your ride a little earlier, the headwind could be relatively tame before you're treated to a roaring tailwind on the return trip.
• Watch for cross winds., especially on roads with truck traffic. When you're leaning left to maintain a straight line and a passing vehicle momentarily blocks the wind, you might veer into the lane. Fight the tendency by keeping your elbows loose and upper body relaxed.
• Pedal downhill. Your bike will be more stable on descents if you're applying even a little power to the rear wheel. But especially on a windy day when you're being buffeted on descents, shifting to a high gear and pedaling will give you a noticeable edge in stability. Coasting lets the wind push you farther off your line.
• Get shelter. Pick a route with trees, buildings, stone walls or other wind blockers.
• Keep a good mental attitude. Stay positive. Wind, day after day, can beat you down mentally. But head winds actually help improve fitness.

Are there any drills to improve your riding in windy conditions? If you have hills, doing hill work comes the closest. As an alternative, you can find a gear that lets you pedal easily at 80 to 100 rpm, and then shift 2 to 3 cogs harder for 15 to 20 minutes - a simulated hill interval. Then recover for 10 minutes and do it again. And of course focus on keeping your head still, which is a challenge as you slow the rpms and start to use your body to compensate.

http://www.cptips.com/windrde.htm

Upcoming funrides:

Sat 20 Oct : 7-Weekspoort MTB Challenge Ladismith 80km; 25km 028 551-1062/3 http://www.gardenroute.co.za/

Sat 20 Oct: Durbaville High School Funride (Road) 94; 48; 20km Odile 021 976 3188 bemarking@durbanvillehs.co.za

Sun 21 Oct; Porcupine Hill MTB Challenge Franschoek 40; 25; 10km Jaco 083 991 3593 info@lacotte.co.za

Sat 27 + Sun 28 Oct: Lebanon Ladies Funride 25, 10, 3 km Oak Lane Cottages Arina 021 8844752 theteam@dirtopia.co.za

SAt 27 Oct: Akkedis MTB Challenge 50; 25; 10km Villiersdorp Rita 028 840 0406 ritalouw@vodamail.co.za

Sat 27 Oct; Van der Stel Pass MTB Challenge 50; 30; 15km Botrivier Stasie Andrew 028 284 9669 anthess@yahoo.com

Sun 28 Oct West Coast Xpress Funride (Road) Outriders CC 80; 40km Gaby 084 367 7965 gabya@nashuawc.co.za

Sat 3 Nov Bonnievale Fun Cycle Ride (Road) 94; 64; 36km Ilse 072 369 5402 http://www.ppaentries.co.za/

Sat 3 Nov Bien Donne Kiddies Ride 20km; 10km Bien Donne Arina 021 8844752 the team@dirtopia.co.za

Sun 11 Nov Simonsvlei Funride 82; 32km Simonsvlei, Paarl Rian 082 771 3994 rian.geldenhuys@dcs.gov.za

Sun 18 Nov Klein Joostenberg Funride 88; 41km Andrè Minnie 072 359 8090 andrem@cecilkilpin.co.za

Morning,

Slowly moving out of winters grip. Not many out yesterday morning other than several DC teams doing their thing. Sat saw the social side to a credible 135ks. A beautiful ride up Sir Lowry’s, Bot River, Kleimond and back into S/West. A bit blustery going up Sir Lowry’s, but excellent training. Well done.

Well, as mentioned in my last post, the Polar program will start this Tuesday 16/10 at 5.30am from Waterstone. Should only last about 1hr. Please have your lights fitted, its still going to be darkish to begin with.

Weekend rides as from this coming w/end will start at 6.00am and not 6.30am anymore.

Up until now most of training has been a gradual kilos build-up, the result is that if nothing else u should all have pretty good endurance legs. Doing the occasional MTB race and the PPA funrides will sharpen u up even more. The Polar program will take u a step further. The week day morning rides will concentrate on sharpening up your ability to go that extra mile if necessary by making u able to work primarily just below and just above your LACTATE ZONE.

We will, as most of u know, be training in pretty safe conditions but please be careful of the lost dog or tarrie (african chicken) that wants to see what’s happening on the other side of the road.

OK, week 1/6.

Tues 16/10 5.30am Waterstone YZ 8 x West Rd 2/3min Intervals.
Wed 17/10 “ Rest/Recovery ride 1 hr small blade LSD
Thurs 18/10 “ “ BZ Waterworks 4 x 7min intervals
Sat 20/10 6.00am “ 3 hrs LSD/Fun ride
Sun 21/10 “ “ “

Several local lads took part in events on Sat and fared pretty well. Congrats - the results are out so check.

Young BJ vd Walt took part in a track race at the Velodrome and walked away with the honours. Well done BJ. Now for the WP road championships.

Well, die manne is deur. Fantastic to say the least.

Goedgaan,

Ek.

Special Report: Fight Age With Muscle

http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100170469&page=1

The latest research is changing how doctors look at muscle mass. No longer seen simply in terms of performance or vanity, muscle mass serves as the body's armor against several age-related diseases as well as heart problems, diabetes, and even cancer...

Maddalozzo's research focuses on the study of osteoporosis and muscle strength in adults ages 40 to 80. Most of his subjects suffer from advanced sarcopenia, the loss of muscle mass that occurs naturally — and inevitably — with age. Sarcopenia, in other words, is the scientific term for a phenomenon that Shakespeare identifies with the sixth age of man: the gray, traditionally enfeebled years of the "shrunk shank."

Compared with sarcopenia, other sneaky scourges of the middle years, such as arterial plaque buildup and prostate enlargement, announce their presence with a fanfare of symptoms. But sarcopenia creeps by in imperceptible increments, stealing a fifth of a pound of muscle a year, from ages 25 to 50, and then it picks up a dreadful, yet still mostly silent, velocity. The condition subsequently bleeds a man of up to a pound of muscle a year, a loss he is unlikely to notice until it's too late. "You haven't gotten any thinner, because the pounds of muscle are typically replaced by pounds of fat," explains Maddalozzo.

"But sarcopenia is progressing all the time. One day you trip and fall and suffer a fracture of your hip. Then, when you try to rehab after hip-replacement surgery, you discover that you have virtually no muscle mass to build on."

Despite (or perhaps because of) its universal, inexorable nature, sarcopenia, until recently, did not get much respect. Indeed, until 1988, the condition lacked its own scientific name. "Historically, the scientific community has taken muscle for granted," concedes William Kraemer, PhD, a professor of kinesiology at the University of Connecticut. Perhaps more tellingly, sarcopenia's proven antidote — resistance training — will never make a dime for a pharmaceutical company. Scientists such as Kraemer, Maddalozzo, and a cadre of others are at the forefront of a movement that is redefining the importance of muscle mass in terms of overall health, not simply performance or vanity.

Recent research shows that diminished muscle strength and mass are empirically linked to declines in the immune system and the onset of heart disease and diabetes, not to mention weaker bones, stiffer joints, and slumping postures. Muscle mass has also been shown to play a central role in protein metabolism, which is particularly important in the response to stress, and decreased muscle mass correlates with a decline in overall metabolic rate (muscle mass burns more calories at rest than fat does). Further research is expected to show measureable links between diminished muscle mass and cancer mortality. The thinking about muscles and resistance training, in short, is reaching critical mass, and a major shift in the American fitness paradigm is under way. Along with this increasing emphasis on resistance training, there is an increasing awareness about the nutritional factors that can complement muscle growth, namely increasing daily intake of protein.

"In the last 20 years, we have come full circle," says Wojtek Chodzko-Zajko, PhD, a professor of kinesiology and community health at the University of Illinois and a fellow of the American College of Sports Medicine. "We used to discourage older adults from lifting heavy weights. Now we're telling them they can't maintain overall health without it. After age 50, you can't get by just doing aerobic exercise." Although it's not explicit yet in the government's overall health guidelines, agencies such as the Centers for Disease Control and Prevention now recommend a couple of rounds of resistance training a week. "Muscle function can improve — sometimes robustly — with resistance training, even after the onset of sarcopenia," says Robert Wolfe, PhD, a professor of geriatrics at the University of Arkansas. "But it is far more effective to begin resistance training before the process gains momentum. Intervention in the middle years is necessary."

The muscles of most men reach maximum size (or, strictly speaking, attain the maximum number of fibers per muscle) at age 25. From that lamentably early peak, a long, gradual decline ensues. Over the next 25 years, the muscles lose approximately 10 percent of their fibers. Then, starting around age 50, things go to hell. The body's production of testosterone, human growth hormone, and DHEA ebbs, and the motor cells of your nervous system, which spider out from the spinal cord to control the contraction of muscle fibers during physical activity, deteriorate rapidly. As the motor cells die, so do the fibers to which they're attached, especially type II or "fast-twitch" fibers, the ones employed for short bursts of anaerobic power. For instance, if your biceps consist of 90 fibers when you're 50 years old, by age 80, that number will be closer to 50 fibers, most of them feeble type "slow-twitch" fibers.
It's through the study of sarcopenia that a greater appreciation of muscle mass is evolving. Two seminal works, "Starvation in Man," an article published in the New England Journal of Medicine in 1970, and Hunger Disease: Studies by the Jewish Physicians in the Warsaw Ghetto, a book published in 1979, show that the depletion of muscle mass is the cause of death in human starvation. This is because essential organs and tissues such as the brain, heart, and liver rely on a steady supply of amino acids to synthesize new proteins and maintain function. Normally, dietary protein supplies these amino acids. Under duress, however, these organs maintain homeostasis by drawing protein from the muscles. Our skeletal muscle mass, besides powering all of our movements, also serves as a reservoir for our vital organs. And like all reservoirs, this one can run low — or, in the case of starvation, run dry.
In 2005, results from the Mediterranean Intensive Oxidant Study, which examined the causes of osteoporosis in men, found that bone density and mineral content had a direct correlation to skeletal muscle mass. "The stronger and thicker your muscle tissue, the more force that tissue exerts on the bone," explains Maddalozzo. "And increased force, both during exercise and normal daily functioning, results in the bones growing stronger and denser. That significantly retards osteoporosis and, as a man ages, the rate of hip fractures." A man with a full reservoir of muscle mass enjoys dual protection: stronger bones combined with enhanced strength and Muscle mass has also proved to play a key role in more common, but no less deadly, conditions such as cardiovascular disease and diabetes. A study of scientific literature published in Circulation in 2006 cites articles showing that sarcopenia has been linked to insulin resistance (the main factor in adult-onset, or type 2, diabetes), elevated lipid levels in the blood, and increased body fat, especially "visceral adipose tissue," which gathers around the heart and other vital organs and is a primary risk factor of heart disease. In fact, researchers concluded that long-term adaptation to resistance training lowers cortical response to acute stress; increases total energy expenditure; relieves anxiety, depression, and insomnia; and demonstrates beneficial effects on bone density, arthritis, hypertension, lipid profiles, and exercise tolerance in coronary artery disease. "As the dates on these studies indicate, we are just seeing the tip of the research iceberg," says Wolfe. "In the years ahead, we are likely to see the proof of even closer relationships between muscle mass and disease states."
The case against overreliance on cardiovascular fitness — a case striking close to my heart — was made best in a study conducted at East Tennessee State University more than a decade ago. Researchers studied 43 healthy individuals who were 55 or older. Twenty-three of the subjects worked out three times a week for 30 minutes per session, confining their exercise to the treadmill, stair machine, and stationary bike. The other 20 subjects performed 15 minutes of aerobic exercise and devoted the rest of their sessions to training their major muscle groups on weight machines. After four months, bone density and lean muscle mass increased significantly in the group combining aerobic and strength training, but it did not improve for the group confined to aerobic activity.
According to Wolfe, Kraemer, Chodzko-Zajko, and other experts, resistance training must be conducted at a high intensity, at 70 percent or more of the maximum perceived effort, in order to produce the cellular and metabolic changes that yield stronger, thicker muscles and the resultant health benefits. "A little bit of training —swinging a five-pound dumbbell around — just won't cut it," says Kraemer. "That's not enough to catalyze growth and engage the systems."
That's why scientists such as Maddalozzo also emphasize a muscle-friendly diet that will complement — and, to a certain degree, compensate for — the bare-bones, let's-get-through-this strength-training programs that most people are likely to follow. "Unless you eat the right diet, you won't get the best benefit from strength training," says Fred Hahn, a trainer in New York City. "You absolutely must have an adequate intake of protein for your body to adapt to the stress." In Wolfe's 2006 study in the American Journal of Clinical Nutrition, "The Underappreciated Role of Muscle in Health and Disease," he argues that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. He, along with many others, recommends an amount between 0.8 and 1 gram per pound of body weight….

Maddalozzo's strength-training program, which he teaches others and practices himself, is one of these new programs: It is two 30-minute sessions a week, comprising one set of eight full-body, multijoint exercises. Each exercise consists of eight to 15 reps, at 60 to 80 percent of "maximum perceived effort," with the final rep performed to the point of voluntary failure. "I work 60 hours a week, and I have two kids at home," says Maddalozzo. "I don't have the time or interest to spend hours in a gym."

"We'll start with the squat," he says, leading me across the floor to a bare barbell. "That's the fundamental lower-body exercise. You need basic leg strength for your running and also for general functioning, for movements such as getting in and out of a chair."

Getting in and out of a chair? "How much weight?" I ask coolly.

Maddalozzo hesitates. "Before we talk about weight," he says, "let's see a squat with no resistance." I reach for the barbell, but he stops me. "We don't even need that for now. Let's just see you do a squat."

I squat, or at least I give my version of a squat. I begin by pushing out my knees, and then I bend from the waist with my shoulders curled forward. "Not like that," says Maddalozzo. "You need to keep your back flat and your shoulders square, and drop your buttocks." He demonstrates the proper form with striking ease and fluidity.

I try to copy the motion, but I am dealing with decades of scar tissue from a torn ACL, compensating behavior, avoidance, and, I admit, increasingly active sarcopenia. My shanks have undeniably shrunk.

I try a third time, imagining myself as a baseball catcher crouching behind a batter.

Maddalozzo brightens. "Good," he says. "That's perfect."

It hardly feels perfect. Bands of pain shoot through the decimated muscle fibers of my tight, weak hamstrings. I force myself to squat lower, and in so doing, I briefly lose my balance. I touch the mat to right myself. My quads begin to tremble. A cool breeze combs the room, but I start to sweat. With some gruesome noises from my knee joint, and another bolt of pain, I stand, a lean and sneakered pantaloon, summoning as much dignity as possible.

"I guess I should begin with a pretty modest weight."

Maddalozzo gives an encouraging smile. "Just by repeating the proper motion a couple of times, you're starting to redirect your neural pathways," he says. "You're on your way. Let's go try some lunges."

Jamie CarruthersWakefield, UK

Middag,

Bit late in the week again and what with me having quite a bit on my mind about this past w/ends sport. At this point in time its all really been said but let me in my slimgyt add one or two comments.

Rugby. John Smit summed it up pretty good I think when in his post match interview he stated that and I quote sort off “ any landing that you can walk away from is a good landing” Wat dink djy Paul Lewin?

Quite amazing really when one looks at the way the south sea islanders play their kamakasi, come let me try and decapitate u game and then immediately after the game they are all huddled in a circle down on one knee with their eyes closed and mumbling. Ek wonder maar net.

The refs, nou ja.

Cricket. Wat kan n man nou se. Kallis does it again. Now for the 1 day spectacles. Wonder of hy gekies gaan word?

I suppose I had better get on to the cycling. The 4 in one was cancelled as u all know because of the bad weather. This w/end sees a league event in Worcester and I am led to believe that there is a dirt section again. INTERESTING.

The matrics have started writing so the schools cycling has slowed down somewhat but that’s to be expected.

As many of u will know every Wednesday at 6.00pm there is a crit at Kilarney and if anyone is looking for an add bit of quality training then that’s where u will get it. Yesterday there were 98 riders with many vets and elites.

This coming Monday the WP Cycling org has their monthly meeting. We will be there to state our case re the club situation. Most of the qualifying criteria have been addressed so it should be a mere formality in our quest to become a club. I will keep u posted.

Next week will most probably see the start of the weekly polar program. Meeting at Waterstone at 5.30am and training for 1 hr. Julle ken die storie. I will put the weekly call out on Monday.

THats it. Anything on your mind re cycling contact me.

I am adding a bit of interesting info especially gemik for the older bodies with young minds. Many of u will of course know about it even though it’s pretty hot off the press. Bear with me and read it.

Go well,

Ek

Road-bike for sale

TCM 56 cm Alu7005 frame, triple-butted (made in Germany); 2006 model; carbon-fork; Cane Creek ZS2 11/8 headset; Full Shimano Ultegra groupset (30 speed); ITM Racing handles and seat-post; Selle Italia Filante saddle; Shimano SPD PD-M505 pedals; Rigida xippie 5 wheelset (24 spokes)
Price: R8000 onco
Cell: 0839909164

Martin G. Klingbeil, D.Litt.
Vice-president: Academic Administration

Helderberg College, P.O. Box 22
Somerset West 7129, SOUTH AFRICA
Ph. +27-21-850-7509
FAX +27-21-855-2917
E-mail klingbeilm@hbc.ac.za

Good Morning,

Exciting w/ends sport. The zebras getting klapped by our neighbour up north, Smith and De Villiers taking out the chankers and the BOKKE doing a great job against the all blacks’ second side.

Sadly their plan worked to a certain extent. Would appear that de villiers is on his way home. What a loss!! Brilliant plan maker in midfield, but young Steyn did a good job as a replacement.

Pretty moderate weather over the w/end with good turnouts. Johns DC team did a Du Toits Kloof 130k ride and the rest just trundled around the countryside.

Please take note that as from this coming w/end we will be starting the morning rides at 6.30am. That is from Sat 15/9.

We have a tentative meeting set up with Mr Price and the Steering Com for next week to finalise the amalgamation of them and us. Will keep u posted.

Have a great week
ek

Good day,

Once again in a frenzy and playing catch-up.

Briefly, this past w/end we had the WP champs take place. Quite a few local lads took part and did reasonably well. The results are out. The conditions were pretty testing to say the least. A strong N/Wester really tested everybody and the good news was that the rain held off. Congrats to those that too part.

Well, Monday evening was the annual get together for us Wannabees. Many thanks to all that pitched and supported us. The turnout was excellent to say the least and Sepps pudding was also great.

The thrust of the meeting was all about us becoming a club and we needed your vote to give us permission to carry on. The vote was virtually unanimous in favour of going that route with Mr. Price. Many thanks to all of u for putting your trust in the Steering comm..

From my side, it was not an easy presentation, mainly due to the fact that we still need answers to certain questions. I went into the meeting not too sure how I was going to handle of the GREY AREAS. I am not going to go down that road now.

To sum it up:

1. Costs; A. If we stay Wannabees Annual Contribution = R200.00
PPA registration = R210.00
R20 will go to CSA for a recreational licence out of the R210. This will hold up until the end of 2008.

Total cost/year = R410.00

B. If we become a club Annual fee = R175.00
PPA reg = R210.00
As per the above. Total cost = R385.00

Any other licences will be for the cyclists account and can only be obtained via a club from CSA. i.e. Cyclosport and Elite. With the recreational licence u can only take part in the local Fun Rides and would need one of the other licences to be able to compete in for example league races, Provincials, National Champs and International events.

The message is very clear from CSA, and that is, that we will all have to belong to a club sooner than later and that we will all have to be licensed in one format or other with CSA via a club.( the recreational license can at this point in time still be obtained from PPA) The one exception (as I understand it) is that if u live in Poffadder for example, and u just want to ride in one or two events a year, then u can purchase a day license at an add cost for that particular event.

Let me stress it once again that the social side of the Wannabees will not be influenced in any way and we will continue to operate as is.

We will not turn anyone away and will most probably put something in place to accommodate them. I.e. Country member at R100.00 per year or something to that effect.

We still have a way to go yet.

We will keep u all posted.

Once again, many thanks for the positive support.

Goedgaan,

Ek.

Good Morning,

Please don’t forget about the Info Meeting tonight. Methodist Church S/West 6.30pm.

Sort of Agenda:

1. Yes-- Welcome.
2. Steering Com update—Brief.
3. Main topic—Exciting—Club Sit
4. Other/ General.

Regards,
Ek.

Greetings,

A pretty hectic past week. Attended quite a few meetings with regards to school cycling, training, VO2max tests and, with regards to us “the Wannabees”, definening, and putting plans in place, (hopefully exciting) for the year ahead of us. Still confused though!!

Pretty busy w/end as well. Good turnouts again.

Woke-up yesterday rather late-ish. Wasn’t going to make the group so on the spur of the moment Erna and I decided to shoot out to Westlake and possibly join up with Cyclelab. Nobody around. Must have started earlier than I thought.

Wind not up yet so we went up Ou Kaapse Weg, turned left at the main intersection towards Fishhoek, around the coast into KalkBay, up Boyes Drive and back to Westlake. Beautiful ride. Something different. Only 30ks and took us an hour and twenty min. Pretty testing I might add and then of course breakfast. Back in town just after 11.00am.

Maybe we should contemplate slotting an away ride now and then. Think about it. Maybe we can discuss it at the INFO Meeting next Monday, 3rd September, @ 6.30pm at the Methodist Church. Moenie vergeet nie.

On Sat we also had the Bredell circuit rd race take place at midday “Falcon Sports and WP run”. Excellent turnout with several juniors from this area competing and just about all the Elites pitching. Many thanks to those who came and supported the race. I’m sure u enjoyed it as much as I did.

Well u don’t get them much Tougher than our good friend Henri Meier. Not that long ago that he had a bad fall with pretty severe injuries and here he is back on his bike again. Withdrawal symptoms were getting to him so he just had to get going again. Good to have u back. Tread (cycle) gently Henri!!.

Have a great week.
Ek.

Good Morning,

Mondays, traditionally the start of things. Plan for the week supposed to kick in with all the expectations and drive to achieve those things that u/one did not get to the previous week.

Great ideas spring to mind but alas quite often they just stay great ideas. Typical of what I’m leading to is training. Going to do a little bit more than last week. Go that extra kilometer (not mile, kilo is shorter), cut back on the sugars, drank goed and droe wors and just become so boring, but HEY, the plus is that the weight is supposed to come down and all the benefits that go with that weight loss.

I am a typical example. Coming off the Epic training the old CREEP has made its presence felt. Creep meaning weight creep. Up from a reasonable 81kgs to a not acceptable 88kgs. Nou begin die probleme. Die afsny van all die lekker goed. No more excuses. Maar hel, dis moelik. Is ek alleen in hierdie boat of is daar nog daar buite wat sukkel?

Maybe we should start a weight sukklers club. But do not despair we have an answer to the problem and that is “SHASA the Greats”
Cabbage Soup recipe. I have made it available before. Should u need it please contact me. DIT WERK!!--- Alles.

Well this w/end saw us blessed with great weather. Sat the social DC team did a credible about 130ks, fantastic and well done to all of u. Plan your rides and ride your plans. Pretty simple I think. John and his team did a longish ride on Sunday and also had a great turnout. Well done.

Andre, the MTB man, got off to a good start with no less than 9 riders joining him on our first Wannabee MTB session. Great stuff. Much more to come.

Several of our youngsters took part in MTB races and once again fared well.

And then of course the Trans Baviaans. Well, Henning, partnered with Jane Steggie, came first in the “Mixed Cat”. Many accolades to Jane and Henning. U must both be very chuffed and rightly so. What an incredible win!!

This coming Sat there would appear to be a race here on the Bredell/Winery/R44 circuit. Should be exciting to say the least. Check on the Falcon Sports site to confirm time etc. Most probably 120ks or so and should be a good DC training ride/race.

Have a productive week. Please DO NOT forget about the INFO meeting planned for Monday the 3rd of Sept. 6.30pm at the Methodist Church.


Goedgaan,
Ek.

Epic fever starting for all of those riding next year. In the mean time look at this stunning video of the 2007 Epic.

Good Morning,

Just about mid month and I am still way off budget for the month. Better start working and spend less time on these wonderful cycling matters and opportunities.

Was n laang naaweek, but there were still pretty good turnouts. Whales frolicking quite close and a beautiful sea to go with it.

Well something new is about to happen. We have in our midst a VD Merwe, Andre is name, and he has taken it upon himself to get the Wannabees MTB side going. As from this coming Sat (18/8) he will be leading those who wish to pitch for a Delrust (about 2.5hrs) off road ride. Starting as per the norm at Waterstone at 7.00am. Should u wish to join him then all u have to do is pitch with your mountain bike and “sien djy hier sien djy daar, djou plek is bespreek om op Delrust te baljaar” Flattish and not technical at all and u will be looked after by non other than AVDM.

What Andre plans to do is draw up a proposed ride/venue list for the month which we will place on the blog. Most probably on Saturdays. Many routes to choose from and it should be great.
It’s a start long overdue and yes there will be changes. One, as per the road, will have to cater for the Windies, the Loudies, the geriatrics etc. Bear with us.

We will have a set of rules. We will only ride in areas/on farms where we have permission to ride for example. More about that later. Many thanks Andre!!!

Some went up to Swellndam for the off road race and it would appear that young Wynand Cilliers did well. Congrats to all who raced!

Please do not forget the”Info” end of the year meeting scheduled for Mon the 3rd of Sept, Methodist Church at 6.30pm. Should be very interesting. Hope to have a guest speaker and an announcement or two. Should only take about one hr.

Remember this all about u as a Wannabee. Please be there.

Goedgaan,

ek

Some interesting info by Sarel Venter (from my Lambda trapkar team !) who just completed the Transalp.

Michel its for the blog if you agree.

Andre van der Merwe PhD

Almal hou mos daarvan om altyd die verskillende klimme se profiele te vergelyk.

Hier is 'n lekker een van onder na bo:

Argus
2e dag van Epic 2007
2e dag van TransAlp 2007

Korter afstand het niks gehelp nie.

Groete,
Sarel Venter

Good Morning,

Blikkies, maar die afgelope paar naweeke was nogal koelerig!!. Up in the Grabou area, in the region of zero to 3 degrees C. Chilly to say the least. Not many months to go and we will be blown away and cooking in the typical Cape summer time.

Reasonable turnouts for the DC training rides for several of the teams once again. Well done to all. Julle wat nog bietjie slapg—t is moet nou begin koers kry of hoe??. The DC is a team event and the more that turn out for the training rides the more u as an individual support the team. Verstaan djulle?

The more prepared u are for the event the easier and better it is for the whole team. Remember, remember, remember, everyone in the team has to take the front and work a little bit. If u are not feeling strong that day just work or soft pedal for a short distance as opposed to the normal couple of hundred meters or so. Dit help geensins as net ‘n paar mense al die werk doen. OF HOE???

UNITY IS STRENGTH

I’m led to believe that Yolanda took a tumble in Jonkershoek on Sat. Hope all is ok.

Several of our local youngsters took part in the MTB race on Sat and did very well. Congrats menere.

The hype, scandal, accusations and much more have not left us after the TDF even though it is history. Hopefully the sport will eventually be cleaned up.

Well, have a great money making week. Save it and buy that bit of kit that u have been longing for.

We are planning to have our annual Info Meeting most probably the first Monday(3/9) of September so please diarise it now. We need to have as many as possible there. Will be confirmed.

bit of info.

Go well,

Ek.

Top cyclist Ryan Cox dies01/08/2007 07:07 - (SA)

Johannesburg - South African cyclist Ryan Cox, 28, died in the Kempton Park hospital around 05:00 on Wednesday, 702 Eyewitness News reported.

Cox, who rides for Team Barloworld, although he was not part of the team for the Tour de France, underwent a vascular lesion operation in Europe three weeks ago.

He returned to South Africa to recuperate, but his condition deteriorated on Monday, and he was rushed to hospital.

The radio station reported that Cox had died while undergoing emergency surgery to repair a bleeding artery.

It also reported that his heart had stopped three times before going into theatre.

Cox, a two-time SA road cycling champion, also won the Giro del Capo and the Malaysian Tour de Langkawi and represented South Africa at the Commonwealth Games in Melbourne last year.

©www.news24.com

Good Morning,

Was a bietjie slapg..t die afgelope paar weke. What with the winter coming in with a vengeance and the mid year school holidays there wasn’t that much to report on.

Well this past week hasn’t been much different. Kids are back at school and for some the work situation is back to normal.
We have however had a couple of mishaps on the bike recently. Henri Meier had a bad fall and will be out of action for some time to come and Danie GP argued with a railway line, but would appear to be ok other than his ego. A speedy recovery to both.

If nothing else, the organisers of the TDF are hell bent on cleaning up the drug thing in cycling and all accolades to them. Surprises have been the order of the day in this years TDF and I must admit even with there being no LA I really on the occasion sat riveted watching all the drama unfold on virtually a daily basis.

Today having been the final run in, and with our own Hunter vying for another win, and possibly the green, and then of course the margin between young (BRILLIANT) Contador, LL and Evans one couldn’t really have asked for a more fitting finish to arguably the greatest sporting event of the year.

Will be interesting to hear what Volkie has to say re all the drama. I’m led to believe that he was pretty close to all the action. Maybe we can lend him our ears for a short session - should be interesting.

LIFE AFTER THE TDF.

Took a chance yesterday and tested the wisdom of the Botrivier mense. According to them it can be raining cats and dogs on this side with the traditionally pumping NW while on that side in the valley its not that bad. Well, a few of us braved the elements (and yes there were quite a few feint hearted) but WHAT A RIIDE!! -- WHAT A RIIDE!! And then of course coffee and Boere Beskuit (vars uit die oond) with the Tannie at halfway and the traditional coffee at Houwhoek Hotel after the ride. We are surely blessed!!!

Slowly but surely we are seeing more and more light early in the mornings and before we know it will be able to get out at 5.30am.

DC training is still going somewhat according to plan for most of the teams and many are slowly preparing themselves for the Trans Baviaans and the Karoo to Coast.

Well its that time of the year again. Quite a few in the Basin area have managed to secure spots for the Cape Epic. Having experienced a small part of it, it certainly opened up new areas cycling wise, and we met many new friends whilst training. We are still picking the fruits of the MTB routes that we managed to find and what a great alternative/add on to the road.

As is the tradition we will be holding the annual briefing session for the Wannabees towards the end of August and we trust that u will all be there to support, give input and share the common interest that we have in cycling and more so safer cycling in the Basin area.

We envisage doing a kit run again. Attached is a brief from Ina and Lourene who are responsible for the kit with Pieter. Please reply to them directly.

We are planning a run on cycling gear. We have to do a run of minimum 35 shirts.
The shirts will remain the same as the last print and will be available at R180
The Shorts - Red on the sides and the rest Black with double lining at the back and available in a ladies shorts, men shorts R220 and bib at R280
We have a winter jacket with logos and some parts reflective and back pocket available
Zip off sleeve R350
Non zip off R300
Should you be interest please let us know via email with your order and size for planning. Bear in mind placing of the actual order will only be done with payment received.

Kind regards
INA AND LOURENE
Ina : 082 468 6919 propcon4@mweb.co.za
Lourene: lourene@saswift.com

Go well, have a great week.
ek

Protein

Let's look at the science behind protein powders. It was thought that eggs had the highest biologic value for protein. It was assigned a value of 100 and all other proteins were compared against it. It was then determined that whey protein had a higher biological value and whey isolate was assigned a value of 159. Soy protein has a BV of 74. Therefore, the most effective protein for immediate protein replacement is whey isolate.Sustained protein absorption is another matter. Egg protein and casein have a slower absorption in the digestive tract.Protein isolates are more quickly absorbed that whole proteins. The limit of 30 grams of protein per feeding was determined by how much protein could be absorbed from whole food sources during the usual gastro-intestinal transit time. With more easily absorbed isolates, this value increases significantly.Soy protein does not have a full complement of essential amino acids and must be combined with other sources like rice milk to round out the profile.

Therefore

1-Chose a protein powder whose taste you like the best
2-Use whey protein before, during or immediately after your workouts.
3-Use slower absorbing proteins before bed-time.
4-Only vegans should use soy protein. Soy also contains phyto-estrogens (say gynecomastia)

Bruce J. Nadler M.D.Los Angeles, CA

Hello Erill & Erna.

Hope all is well with and that the cycling going strong, how’s the DC schedule coming along, have the teams been picked yet, will you be in a team of some sort.

I have managed to get a bike, Bianchi full carbon, not bad, had it 3 weeks been out on it a bit. I registered to do the British Cyclosportive, London to Canterbury, which is tomorrow, 1st July, its basically follows the same route as stage 1 of the TDF, I registered as a Wanna-B, so I will be kitted out in the Wanna-B kit, thinking of all of my team mates back in good old SA. I'll have a photo taken and forward it on. I will more than likely go up to London next Saturday, to watch the prologue, they say its going to be rather festive, then on the Sunday, i want to try and find a quiet spot to watch the tour, will be wearing my Wanna-B shirt, so if you are watching, stay tuned for when they pass through Maidstone, I will wave.

Anyway, let me go prepare for tomorrow, please send my regards to all.

Regards

Dominic

Good Morning,

Beautiful morning. Typical winter’s day. Pretty nippy and inclement over the w/end but we managed to get a ride in or three.

Strikes so to say over and the school holidays are upon us. Several are o/seas on holiday and poor old/young Volkie has to work. He is working for Team Mobiles Internet Platform whatever that means. The plus is that he is going to be following the TDF from day one. Some people really have it tough in this world.

I’m led to believe that Yolanda and hubby will also be there somewhere. Enjoy!!

This week we have a very popular Inter Prov(schools) taking place with several local youngsters going up. Good luck to them. Being held at the Gariep Dam from Wed to Friday. Originally started by a Eric van Enter and now dubbed as such.

Many are on their way to Knysna this week. Be careful on the roads and enjoy. We want u all back safely.

Attached a mail from Dominic and also a bit of info on Protein.

Go Well,

Ek

Morning,

Clear skies and a bit breezy with plenty of action on the way (again). Weather prediction is that it is all going to happen today. Managed to get something in on Sat with quite a few others but sort of bailed yesterday. Didn’t see many on the road anyway so didn’t feel too bad.

Took a drive to Jonkershoek to support the local lads partaking in the last leg of SAs MTB race on Saturday. Maybe I missed the big support crowds/come spectators earlier on but when we got there (about 12ish) was daar bitter min mense. Sad to say the least. Henning and young Wynand both finished in the top 10 in respective cats. Well done. Haven’t checked the official results yet.

Knysna is around the corner and traditionally is a good weekend. So good luck to all who are going. Enjoy. Watch out for adders in the forest John!

I still have had no confirmation as to when the postponed WP RD Champs race is going to take place but I hear via the grapevine that it will be sometime in September.

Much manoeuvring is taking place up in the Grabouw area. Meetings are being held by parties trying to get access into add areas for MTB riding. Hope they are successful.

Well, would appear that the big “hype”’ re training at the moment is centred around power and wattage and some “experts” are even going as far as to say that HRMs are a thing of the past. Interesting!!!. Myself and others involved in a very “plebbish” way re training, have been liaising with of the “experts both locally and overseas to try and make sense of the issue. (Polar, Joe Friel and some others).

There is no doubt that power/wattage is an additional tool to have in the “Tool Box” and what I am hearing is that Heart Rate still goes hand in hand with the aforementioned. HRate being “Input” and Wattage being “Output”

When to start with this tool is the question to be asked. The costs involved are very high to say the least. I would imagine that the PRO Teams would have no problem in purchasing the equipment and would more than likely be sponsored.

Sal maar wag, luister, probeer leer en sien wat gaan gebeur.

Some very smart and wise mense out there. Would be very boring without them. One of the old sayings re competition is that “Winning isn’t EVERYTHING, it’s the ONLY thing”

Chris Carmichael says and I quote “ Having all the sports science knowledge in the world, having all the best coaches, having all the best equipment, will that win a gold medal for u? NO. But not having that can loose it for u” unquote.

Genoeg!. Attached something of interest for all other than cycling and close to home. Oscar has been in the news quite a bit recently.

Regards
ek

What Motorists Would Like Cyclists To Know

1. Motorists get upset if cyclists ride without lights at night, ignore red traffic lights or hop on and off the pavement.
2. Motorists usually travel faster than cyclists and may have less time to take account of hazards.
3. Motorists may not always see cyclists.
4. Motorists are made uneasy when cyclists seem hesitant, move out suddenly or wobble around potholes.
5. Motorists can feel delayed by cyclists.
6. Motorists don't always understand that some road surfaces, junctions or traffic conditions cause problems for cyclists.

What Cyclists Can Do

1. Follow The Road Code.
Don't:
· Jump red lights
· Ride on pavements (unless they are shared paths)
· Ride the wrong way in one-way streets (unless signs say that cyclists are permitted to do so)
· ride across pedestrian crossings
2. Think ahead. Anticipate drivers' actions. Catch their eye.
3. Be visible. Ride well clear of the kerb, wear bright clothing, and always use lights after dark or in poor day-time visibility.
4. Show drivers what you plan to do. Always look and signal before you start, stop or turn. Ride a straight line past parked cars rather than dodge between them.
5. Move over, when it's safe and convenient. Two-abreast is often OK, but try not to hold up other traffic.
6. Ride positively and decisively. It helps motorists to understand what you plan to do.

Mutual respect and consideration make for safer and more enjoyable travel. Always acknowledging a courtesy does make a difference.

PRESS RELEASE ISSUED BY
THE PRESIDENT OF CYCLING SOUTH AFRICA

08 JUNE 2007

At the April Congress of Cycling South Africa ("CSA"), a meeting attended by all Affiliates of CSA as the controlling body of the sport of cycling in South Africa, it was unanimously resolved that all cyclists taking part in cycling events in the country, be they races or what is commonly known as fun rides or recreational events, should be licensed to CSA and furthermore the events themselves will also require official sanction from CSA. There may of course be some minor events which are of such a nature that they should be exempt from this ruling but this aspect will be looked at on a case-by-case basis as exceptions to the rule.

The licenses concerned are an Elite license for Elite cyclists taking part in Elite events, such as International, National and Provincial and inter-Provincial events and National Classics; a Cyclo-sport licence which will be required for all other events and a single event Cyclo-sport licence which replaces the former "temporary one day license". Whether or not Club membership will also be compulsory is under discussion but this may end up being for each Province to make for its own cycling community....

Full text on http://www.cyclingsa.com/

Hi All,

An exciting w/ends sport what with our Tri Nations win on Sat and the Comrades(can u believe it under fire from other friends) on Sunday . Bietjie moeilik om te glo dat daai twee tannies wat so klein en ROND is so kan laat waai. But I know why.

Several DC teams had training rides over the w/end and we were blessed with excellent weather.
Quite a few took part in a 24hr MTB race and several ventured into the mists.

I have been asked on many occasions why we do not accomadate MTbiking. Well we just might be going that route shortly thanks to Andre. But more about that later once we have it all in place.

We are in the throes of getting another run of kit together which will be sponsored by Pieter. Details to follow.

Attached is bit of info on an American Ultra. Sounds interesting.

Goedgaan,

ek.