CLUB MEMBERSHIP HITS A TON AND STILL COUNTING!!!!
As at today we have 103 paid up members for 2009 with no less than 27 new members. This is really fantastic and the committee really are thrilled at the response we have had to the appeal to renew the memberships. There still quite a few members who are still to renew their subscription and we look forward to receiving their payments soon. The memberships have been processed and the new 2009 membership cards are being prepared and you will soon be receiving these with the new list of businesses in the area where you will be able enjoy some really exciting discounts. All the registered riders that have completed the forms for licence applications have been submitted to CSA with your payment. Should anybody need any further information do not hesitate to call Charles.
Charles Nesbitt
0832919438
0214072735
charlesnesbitt@woolworths.co.za
Tuesday, January 27, 2009
Danie, dankie vir die mooi woorde in die nuusbrief (jys net jaloers dan ek jou nie gestoot het nie)
Technical tips:
Punctures:
1. Reduce punctures my making sure your tyres are pumped 8.5bar – do this in the morning before each ride – it taken one minute and saves your embarresment and holding up the group for five or more minutes
2. Inspect your tyres for embedded glass by deflating it and pinch it between your fingers to open the contact surface (middle of the tyre). Replace the tyre if worn – invest in your sport your health.
Gear changing:
1. When you need small cadence adjustment change only the rear (right lever). When you change at the front, change the rear as well. Easy to remember – when you push the big level on the left (to larger gear in front), push the big level on the right at the same time. The same with the small level on the left and right sam time. After this adjust the right (rear) gears to the right cadence. This technique helps you to best maintain momentum , specially when riding in the group.
Drinks:
1. On Sunday one cyclist (that i know of) arrived without waterbottles. Another with only one bottle – for a 100km – 5hour ride. The first didn’t finish and the second dehydrated. You need a bottle of liquid for every 1 to 1.5 hours. Don’t kill your body.
Nice day.
Andre van der Merwe PhD
andrevdm@sun.ac.za
Technical tips:
Punctures:
1. Reduce punctures my making sure your tyres are pumped 8.5bar – do this in the morning before each ride – it taken one minute and saves your embarresment and holding up the group for five or more minutes
2. Inspect your tyres for embedded glass by deflating it and pinch it between your fingers to open the contact surface (middle of the tyre). Replace the tyre if worn – invest in your sport your health.
Gear changing:
1. When you need small cadence adjustment change only the rear (right lever). When you change at the front, change the rear as well. Easy to remember – when you push the big level on the left (to larger gear in front), push the big level on the right at the same time. The same with the small level on the left and right sam time. After this adjust the right (rear) gears to the right cadence. This technique helps you to best maintain momentum , specially when riding in the group.
Drinks:
1. On Sunday one cyclist (that i know of) arrived without waterbottles. Another with only one bottle – for a 100km – 5hour ride. The first didn’t finish and the second dehydrated. You need a bottle of liquid for every 1 to 1.5 hours. Don’t kill your body.
Nice day.
Andre van der Merwe PhD
andrevdm@sun.ac.za
Monday, January 26, 2009
CAPE ARGUS TRAINING PROGRAM
This week we are in Week 8 of our 12 week Argus Program, and this is the biggest week before we start tapering towards the big A! The program wants you to do a full 9 hours (the maximum that we specified in the design) this week, broken down as follows:
For the new-comers, what are the heart rate zones everyone talks about? Here we go:
Green zone : 50 - 70% of max HR (heart rate) This is the aerobic endurance, or fat-burning zone. You should spend about 75 - 80% of your time on the bike in this zone.
Blue Zone : 70 -80% of max HR. At this heart rate you should be just under your lactate threshold, i.e. the HR at which your muscle cells start producing lactic acid as it goes from aerobic to an-aerobic functioning. This is also called the aerobic stamina zone, because you will help lift your lactate threshold if you spend about 15 - 20% of your time on the bike at this HR.
Yellow Zone : 80 - 90% of Max HR. The lactate threshold (LT) of most people lie in this zone, so by training in this zone, your HR will fluctuate to just under and just over your LT. This zone is most effective in raising your LT, and is therefor aptly called the lactate tolerance zone. You should spend between 5 - 10% of your training time here.
Red Zone: 90% + of max HR. You will not gain much benefit from training in this zone, and spending a significant amount of time in this zone is not good for your body. In racing, however, your HR will often go here as you try and stay with the bunch up hills etc.
Max Heart Rate: To find your max heart rate, go and ride a long steep hill, like Spook Hill from the Parelvallei side, or ride up to the Steenbras pump station. Push as hard as you can toward the last half of the hill. When it feels like you want to fall off your bike from exhaustion, look at your heart rate on your heart rate monitor - that should be your max. That is the most accurate way of determining your max HR.
This Week (Week 8)
Green Zone 50 -70% 6h18m
Blue Zone 70 - 80% 1h37m
Yellow Zone 80 - 90% 1h05m
Therefore with today being a rest day, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Warm-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Warm-down 10min.
Thursday Warm-up 10 mins, Blue Z 30 min, Green Z 20 min, Warm-down 10min Waterworks intervals
Friday Rest day or phone a mate and do 60 min Green Z if you can't make the week-end's rides
Saturday LSD Ride 2h5m : Green Z 90 min; Blue Z 20 min; Yellow Z 15min
Sunday: LSD Ride 2,5h : Green Z 110 min; Blue Z 20min; Yellow Z 20min
Enjoy the ride!
This week we are in Week 8 of our 12 week Argus Program, and this is the biggest week before we start tapering towards the big A! The program wants you to do a full 9 hours (the maximum that we specified in the design) this week, broken down as follows:
For the new-comers, what are the heart rate zones everyone talks about? Here we go:
Green zone : 50 - 70% of max HR (heart rate) This is the aerobic endurance, or fat-burning zone. You should spend about 75 - 80% of your time on the bike in this zone.
Blue Zone : 70 -80% of max HR. At this heart rate you should be just under your lactate threshold, i.e. the HR at which your muscle cells start producing lactic acid as it goes from aerobic to an-aerobic functioning. This is also called the aerobic stamina zone, because you will help lift your lactate threshold if you spend about 15 - 20% of your time on the bike at this HR.
Yellow Zone : 80 - 90% of Max HR. The lactate threshold (LT) of most people lie in this zone, so by training in this zone, your HR will fluctuate to just under and just over your LT. This zone is most effective in raising your LT, and is therefor aptly called the lactate tolerance zone. You should spend between 5 - 10% of your training time here.
Red Zone: 90% + of max HR. You will not gain much benefit from training in this zone, and spending a significant amount of time in this zone is not good for your body. In racing, however, your HR will often go here as you try and stay with the bunch up hills etc.
Max Heart Rate: To find your max heart rate, go and ride a long steep hill, like Spook Hill from the Parelvallei side, or ride up to the Steenbras pump station. Push as hard as you can toward the last half of the hill. When it feels like you want to fall off your bike from exhaustion, look at your heart rate on your heart rate monitor - that should be your max. That is the most accurate way of determining your max HR.
This Week (Week 8)
Green Zone 50 -70% 6h18m
Blue Zone 70 - 80% 1h37m
Yellow Zone 80 - 90% 1h05m
Therefore with today being a rest day, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Warm-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Warm-down 10min.
Thursday Warm-up 10 mins, Blue Z 30 min, Green Z 20 min, Warm-down 10min Waterworks intervals
Friday Rest day or phone a mate and do 60 min Green Z if you can't make the week-end's rides
Saturday LSD Ride 2h5m : Green Z 90 min; Blue Z 20 min; Yellow Z 15min
Sunday: LSD Ride 2,5h : Green Z 110 min; Blue Z 20min; Yellow Z 20min
Enjoy the ride!
Goeie dag almal
Dit is vandag lekker om hierdie nuusbrief te skryf.
Yesterday I joined close on 65 riders on our first club ride for 2009.
What a pleasure. What a wonderful day. What good company and many other wonderful things.
Thanks to all the callers on the day but thanks most of all to all the club members, who were well behaved, thus making the ride a pleasure for all the officials
Probably proves that the problem riders are not the paid up members of our club !!
Dankie ook aan Kobus Franken dat hy vir Jan gekry het om die offisieële ondersteunings voertuig te bestuur en dit sonder om petrol geld te wil aanvaar.
Daar was ook ander motors wat saam gery het en ondersteun het…. Baie dankie.
Net twee valle, albei deur Mariaan, eerstens met haar aankoms by die begin teen die sypaadjie vas en tweedens toe Andre van der Merwe, teen ‘n heuwel uit nogal, vir haar lesse en toerusting advies wou gee, haar gestamp het en haar laat val het.
Los die vrouens Andre !!!
Dit was mos jou skuld nê ??
Seriously though, this was part of the training schedule which continuous on Tuesday, Wednesday and Thursday at 05h30 from Waterstone Centre.
The schedule for this week will be posted on the blog.
For determining what your maximum heart rate is, either use the method as per the blog, or contact the Sport science centre at Stellenbosch University and go for a full formal assessment.
Winners in the past week were
Michelle Lombardi got a second place in Gauteng during an Xterra race, well done to her.
Keep the goodnews coming. Please pass on results of races for publishing in the newsletter
Lastly, members now up to 80 and growing.
Welcome to all the new members.
Any ideas for our next club ride planned for end of February ? Give ideas through to me by email please.
Yours in safe cycling
Danie Morkel
0845133246
morkelwade@telkomsa.net
The renewal notices have been distributed, please complete and return to Charles as soon as possible
Please put the blog address on your computer as a hotspot
http://www.wanna-b-team.blogspot.com/
Danie Morkel
0845133246
morkelwade@telkomsa.net
Letter to my fellow cyclists from Anton, Joshua and Kathryn de Freitas:
What a great morning Sundays ride to Franschhoek turned out to be. Besides the great turnout, beautifull weather, excellent coffee etc etc, I was once again reminded of what a fantastic bunch of people I frequently cycle with, when the following happened:
My 9 year old son and I started in the medium group on a tandem with the thinking that we could drop back to the slower groug if required. We managed to stay with the group till the dreaded Helshoogte which I new would take us sometime to climb. We had a slight head start as we started the climb but the bunch soon past us. About halfway up we passed Hertzel who had a puncture (assisted by Archie) and I then thought great the guys will not only be waiting for us at the top. Josh and I continued to plod slowly on, not a minute later we saw the group coming back down and they turned to join us. Now this is what cycling is all about, they had decided to come back to give us moral support and encouragement for the rest of the ride to the top. To all of you (I cannot remember all the names) who came down with John Arnold to join my son and I, it is an absolute pleasure to ride with people like you and you might not realise what it meant to my son who once again learnt a invaluable lesson in life about being there for others amongst other things.
To those who encouraged my kids along the way, it means the world to them. Thank you Danie for the push up Helshoogte on the way back and the words of encouragement given to my daughter.
You are all a great bunch of people and my thanks goes out to you all.
Regards
Anton de Freitas
Fellow Cyclist
What a great morning Sundays ride to Franschhoek turned out to be. Besides the great turnout, beautifull weather, excellent coffee etc etc, I was once again reminded of what a fantastic bunch of people I frequently cycle with, when the following happened:
My 9 year old son and I started in the medium group on a tandem with the thinking that we could drop back to the slower groug if required. We managed to stay with the group till the dreaded Helshoogte which I new would take us sometime to climb. We had a slight head start as we started the climb but the bunch soon past us. About halfway up we passed Hertzel who had a puncture (assisted by Archie) and I then thought great the guys will not only be waiting for us at the top. Josh and I continued to plod slowly on, not a minute later we saw the group coming back down and they turned to join us. Now this is what cycling is all about, they had decided to come back to give us moral support and encouragement for the rest of the ride to the top. To all of you (I cannot remember all the names) who came down with John Arnold to join my son and I, it is an absolute pleasure to ride with people like you and you might not realise what it meant to my son who once again learnt a invaluable lesson in life about being there for others amongst other things.
To those who encouraged my kids along the way, it means the world to them. Thank you Danie for the push up Helshoogte on the way back and the words of encouragement given to my daughter.
You are all a great bunch of people and my thanks goes out to you all.
Regards
Anton de Freitas
Fellow Cyclist
Friday, January 23, 2009
R5k Reward - Helderberg Cycle World - Smash & Grab
Hi there everyone...
22 January 2009
We apologise for any inconvenience. We just want you to be aware of a"Smash and Grab", that took place at Helderberg Cycle World last night the 21st January 2009, so if you hear of any of these "Incredible deals" or "bargains" out there - PLEASE give us a call.
Scott Genius 30 '09 Large
Scott Contessa Spark '09 Small
Specialized Epic Expert '09 Medium
Specialized Tarmac S-Works '09 Large
Cervelo R3 SL '08 SmallCevelo R3 '07
If you supply information which leads to any of these bikes being foundundamaged, you will earn yourself a R 5000.00 reward! Thank you for taking the time to read this mail.The Team @ Helderberg Cycle WorldTel - 021 850 0183Fax - 021 850 0184
Hi there everyone...
22 January 2009
We apologise for any inconvenience. We just want you to be aware of a"Smash and Grab", that took place at Helderberg Cycle World last night the 21st January 2009, so if you hear of any of these "Incredible deals" or "bargains" out there - PLEASE give us a call.
Scott Genius 30 '09 Large
Scott Contessa Spark '09 Small
Specialized Epic Expert '09 Medium
Specialized Tarmac S-Works '09 Large
Cervelo R3 SL '08 SmallCevelo R3 '07
If you supply information which leads to any of these bikes being foundundamaged, you will earn yourself a R 5000.00 reward! Thank you for taking the time to read this mail.The Team @ Helderberg Cycle WorldTel - 021 850 0183Fax - 021 850 0184
Dear Fellow Cyclist
On behalf of Pedal Power Association, we wish you every success for 2009 and sincerely hope that the year will see your cycling club growing from strength to strength.
It is that time of year when the tension between motorists and cyclists moves up a gear as cyclists prepare and train for the Cape Argus Pick n Pay Cycle Tour on 8 March 2009.
Of late, many radio DJ’s and the media have been reporting on the fact that cyclists on the road show scant regard for traffic laws. Cyclists are seen jumping red traffic lights, proceeding through stop streets without stopping and cycling in groups of more than two abreast, thereby obstructing traffic. Although only a few errant cyclists practice these actions, it does give the perception that all cyclists behave in this manner.
At our PPA fun rides we have, and will continue to enforce the “white line rule” to ensure safety: Cyclists must stay left of the white line at all times. To this effect, we are disqualifying offenders and are in the process of employing additional motorbike marshals.
PPA is appealing to you as an official cycling club to convey our concerns to your members in the hope that it will lead to mutual respect from the motoring fraternity and the traffic authorities, especially in this lead-up time to the Cycle Tour.
Best wishes
Steve Hayward
Chairman: Pedal Power Association.
23 January 2009
Queries: info@pedalpower.org.za
On behalf of Pedal Power Association, we wish you every success for 2009 and sincerely hope that the year will see your cycling club growing from strength to strength.
It is that time of year when the tension between motorists and cyclists moves up a gear as cyclists prepare and train for the Cape Argus Pick n Pay Cycle Tour on 8 March 2009.
Of late, many radio DJ’s and the media have been reporting on the fact that cyclists on the road show scant regard for traffic laws. Cyclists are seen jumping red traffic lights, proceeding through stop streets without stopping and cycling in groups of more than two abreast, thereby obstructing traffic. Although only a few errant cyclists practice these actions, it does give the perception that all cyclists behave in this manner.
At our PPA fun rides we have, and will continue to enforce the “white line rule” to ensure safety: Cyclists must stay left of the white line at all times. To this effect, we are disqualifying offenders and are in the process of employing additional motorbike marshals.
PPA is appealing to you as an official cycling club to convey our concerns to your members in the hope that it will lead to mutual respect from the motoring fraternity and the traffic authorities, especially in this lead-up time to the Cycle Tour.
Best wishes
Steve Hayward
Chairman: Pedal Power Association.
23 January 2009
Queries: info@pedalpower.org.za
Tuesday, January 20, 2009
Hello all
The chairman is starting to get the hang of the newsletter (mainly due to a lot of help from Michel !!)
Wonderful club riding on Saturday and Sunday with great turnouts and good behaviour on the road, I think we have now got the hang of the group riding thing. Thanks to all for the cooperation. Sadly after writing this column, a member of the faster group sent me an e-mail saying that there are still some riders who do not conform, please help the commitee to point out these riders and to correct their riding manners
Welcome to all the new members, numbers now well over 60. Sorry about the clothing hitch but Peter will be preparing new tops hopefully in the next week
Great to see Malan and some of the other Maverick riders on Saturday
Remember that next week Sunday will be the club ride to Franschoek and back with coffee halfway. Starting at 05h30 from W/stone village. SASHA SET YOUR ALARM FOR 04H00 PLEASE!!. All paid up members are invited, even if you are slow, you will be looked after. Remember to wear club kit and bring some cash for coffee.
Jurie's dad kindly offered to drive a support vehicle, so if you run into trouble, help will be available.
Dankie Ina en Loureen wat vanoggend fotos geneem het. Stuur dit asb. na Michel vir die blog. mdcsport@hotmail.com
Sunday, guest rider Walter and his wife sponsored our coffee at Dulce's. Thanks and welcome Walter
Some riders improving at a dizzy rate, dr Michen Reddy needs to have a steroid check and Timothy is probably getting too many tips from oupa Alf. Well done !
Remember that the POLAR training sessions weekday mornings will continue until the Argus, come and join us at 05H30 Tuesday, Wednesday and Thursday mornings
Because I am not into the racing scene, I do not get to see results of our league and funride riders. Please try to e-mail results to me as we would like to see how clubmembers are doing. Michel Lombardi and young mr. Graham have apparantly done very well in recent events. Well done. My apologies for not having the details of these achievements and my apologies to others that I do not know of. This morning I recieved some results via Petiewhich are as follows. Michel I forwarded the results on your cell, please include. Thanks
Finally, quite a few punctures on Sunday's ride. Please make sure that your tyres are pumped to 8+ bar. Get hold of a good pump with a gauge, this will cut out the snakebites
Have a great week
Yours in cycling
Danie
morkelwade@telkomsa.net
CAPE ARGUS TRAINING PROGRAM
We are now in Week 7 of our 12 week Argus training program. The program is based on the assumption that you have a maximum of 9 hours that you can spend on training per week. This week sees the start of the 2nd-last cycle of 3 weeks, and is a load week. Next week will be an overload week, where-as week 9 will be a recovery week. Week 10 will be a load week again, followed by 2 taper weeks towards race day.
For the new-comers, what are the heart rate zones everyone talks about? Here we go:
Green zone : 50 - 70% of max HR (heart rate) This is the aerobic endurance, or fat-burning zone. You should spend about 75 - 80% of your time on the bike in this zone.
Blue Zone : 70 -80% of max HR. At this heart rate you should be just under your lactate threshold, i.e. the HR at which your muscle cells start producing lactic acid as it goes from aerobic to an-aerobic functioning. This is also called the aerobic stamina zone, because you will help lift your lactate threshold if you spend about 15 - 20% of your time on the bike at this HR.
Yellow Zone : 80 - 90% of Max HR. The lactate threshold (LT) of most people lie in this zone, so by training in this zone, your HR will fluctuate to just under and just over your LT. This zone is most effective in raising your LT, and is therefor aptly called the lactate tolerance zone. You should spend between 5 - 10% of your training time here.
Red Zone: 90% + of max HR. You will not gain much benefit from training in this zone, and spending a significant amount of time in this zone is not good for your body. In racing, however, your HR will often go here as you try and stay with the bunch up hills etc.
Max Heart Rate: To find your max heart rate, go and ride a long steep hill, like Spook Hill from the Parelvallei side, or ride up to the Steenbras pump station. Push as hard as you can toward the last half of the hill. When it feels like you want to fall off your bike from exhaustion, look at your heart rate on your heart rate monitor - that should be your max. That is the most accurate way of determining your max HR.
This Week (Week 7)
Total time 8h15
Time in green 5:45 50 - 70%
Time in blue 1:30 70 - 80%
Time in yellow 1:00 80 - 90%
Monday Rest day
Tuesday Warm-up 10min; 20min Yellow Z ; 10min Blue Z; 10 min cool-down (Intervals West road or S/West hill course, depending on numbers)
Wednesday Active recovery ride: Warm-up 10 min; Green zone small blade 40 min; cool-down 10min
Thursday Warm-up 10min; 30min Blue Zone; 10 min cool-down (Intervals W/works)
Friday Rest
Saturday Warm-up 10 min; Green zone 2:30; Blue Z 30min; cool-down 10 min (Long Slow Distance (LSD) ride)
Sunday Club ride to Franschoek and back (LSD). Use hills and Helshoogte to complete the 1 hour in yellow and the 1h30 in blue. Warm-up 10 min; Green zone 2h30; Blue Zone 20 min; Yellow Zone 40 min; cool-down 10 min (LSD)
The Franschoek ride will see the bunch split in the 3 different groups, with the fast group able to go ahead and ride up Franschoek Pass (those who feel like they need the hillwork). The ride will be most beneficial for your Argus preparation!
We are now in Week 7 of our 12 week Argus training program. The program is based on the assumption that you have a maximum of 9 hours that you can spend on training per week. This week sees the start of the 2nd-last cycle of 3 weeks, and is a load week. Next week will be an overload week, where-as week 9 will be a recovery week. Week 10 will be a load week again, followed by 2 taper weeks towards race day.
For the new-comers, what are the heart rate zones everyone talks about? Here we go:
Green zone : 50 - 70% of max HR (heart rate) This is the aerobic endurance, or fat-burning zone. You should spend about 75 - 80% of your time on the bike in this zone.
Blue Zone : 70 -80% of max HR. At this heart rate you should be just under your lactate threshold, i.e. the HR at which your muscle cells start producing lactic acid as it goes from aerobic to an-aerobic functioning. This is also called the aerobic stamina zone, because you will help lift your lactate threshold if you spend about 15 - 20% of your time on the bike at this HR.
Yellow Zone : 80 - 90% of Max HR. The lactate threshold (LT) of most people lie in this zone, so by training in this zone, your HR will fluctuate to just under and just over your LT. This zone is most effective in raising your LT, and is therefor aptly called the lactate tolerance zone. You should spend between 5 - 10% of your training time here.
Red Zone: 90% + of max HR. You will not gain much benefit from training in this zone, and spending a significant amount of time in this zone is not good for your body. In racing, however, your HR will often go here as you try and stay with the bunch up hills etc.
Max Heart Rate: To find your max heart rate, go and ride a long steep hill, like Spook Hill from the Parelvallei side, or ride up to the Steenbras pump station. Push as hard as you can toward the last half of the hill. When it feels like you want to fall off your bike from exhaustion, look at your heart rate on your heart rate monitor - that should be your max. That is the most accurate way of determining your max HR.
This Week (Week 7)
Total time 8h15
Time in green 5:45 50 - 70%
Time in blue 1:30 70 - 80%
Time in yellow 1:00 80 - 90%
Monday Rest day
Tuesday Warm-up 10min; 20min Yellow Z ; 10min Blue Z; 10 min cool-down (Intervals West road or S/West hill course, depending on numbers)
Wednesday Active recovery ride: Warm-up 10 min; Green zone small blade 40 min; cool-down 10min
Thursday Warm-up 10min; 30min Blue Zone; 10 min cool-down (Intervals W/works)
Friday Rest
Saturday Warm-up 10 min; Green zone 2:30; Blue Z 30min; cool-down 10 min (Long Slow Distance (LSD) ride)
Sunday Club ride to Franschoek and back (LSD). Use hills and Helshoogte to complete the 1 hour in yellow and the 1h30 in blue. Warm-up 10 min; Green zone 2h30; Blue Zone 20 min; Yellow Zone 40 min; cool-down 10 min (LSD)
The Franschoek ride will see the bunch split in the 3 different groups, with the fast group able to go ahead and ride up Franschoek Pass (those who feel like they need the hillwork). The ride will be most beneficial for your Argus preparation!
Friday, January 16, 2009
Tuesday, January 13, 2009
12 Januarie 2009
Hullo aan almal
First day back at work for me after a great holiday with lots of cycling with Hermanus holiday cyclists
Hope you are all well and well into the training for the Argus sprint !!
Plans for the rest of the month are as follows
Weekly program for Argus as per week 5 of 12
Meeting at 05h30 at Waterstone village
Tuesday Yellow zone circuits at West road
Wednesday small blade for 1 hour
Thursday rabbit runs at Pump station for 1 hour
Saturday and Sunday start at 06h00 for 2 and 3 hour rides in fast and medium groups
Routes to be decided on the day pending weather conditions
Club news
A long clubride on road bikes planned for Sunday 25th January 2009.
We hope to have good weather and a clear road to Franschhoek for a light breakfast
Starting at 05h30 from Waterstone village with a support vehicle in attendance
We will accommodate slower and faster riders so please join
This ride is for paid up club members in club colours (Wannabee or C2H kit)
Rides will be open to all riders untill the end of this month, there after non club members will be asked to pay the R10.00 per ride on weekends
Why become a member ?
Benefit of group rides in a safe environment with likeminded riders who will assist you at breakdowns
For the benefit of training programs
For DC team participation
For regular newsletters
Space for beginners and experienced riders
For winter mountain bike program
All of this for R250.00 per year
Contact Charles Nesbitt
charlesnesbitt@woolworths.co.za
for entry forms
Hope to see you all at the rides, weekend rides in club kit
http://www.wanna-b-team.blogspot.com/
Any new ideas for the club? Please e-mail to me
Yours in cycling
Danie Morkel
0845133246mailto:0845133246morkelwade@telkomsa.net
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