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