Hi Wannabee members

We were blessed with fantastic weather this past weekend which naturally meant the Wannabees were out in force. The DC teams went out on Sunday, most doing the Bottelary loop and my team going along the coastal road, sea was calm and flat but what has happened to the whales this year?? DC teams, make sure you book your accommodation, as most places are already full. There are still one or two open spaces left on some of the teams if you would still like to join.

Well, we are into the final week of Tour de France and this is the week where things are going to happen. Saturday’s stage looks as though it will be a nail biter, Club members will be getting together to watch it at “The Old Bridge Tavern” and all are welcome, coverage starts at 13h30.

Just a reminder to diarise the 9^th August, our club is hosting a Kermesse at the Kelderhof Estate; on the R102 (Kuilsriver road) see details on the blog. All paid up Club members will be able to ride for free. We still need marshals and helpers for the day, please send an e-mail to wannabteam@gmail.com if you can help. We also need prizes if anyone can donate some that will be greatly appreciated. Please support your club, it should be a great day out for the whole family.

The “Burger Mountain bike challenge” entries are still open at the moment so get your entries in if you want to do the ride. http://www.mtbchallenge.co.za/ event takes place on 1 August.

Starting times at Waterstone is still at 07h00, it is still dark so make sure you have lights, front and back, for the next couple of weeks.

Kind regards

Wendy

0825766999

BikeMaxPower in conjunction with Helderberg Cycle World is pleased to present a series of educational talks that will combine information on training and nutrition and how best to balance the two for optimal performance. This is the 2^nd series within our road show.

Your Presenters

Michael van Staden is a qualified level 3 power coach accredited by Training Peaks and is currently busy with level 2 and hopes to have completed that by the end of May 2009. Michael also has a certificate in the AB and C of sport science and Psychology. Michael also rides for a professional Cape Town based cycling Team and finished in 13^th place in the 2008 Cape Argus cycle Tour at the age of 19; he is also the current U/23 road and Time Trial champion.

Ian Craig is an exercise scientist, nutritional therapist and NLP practitioner. He initially qualified as an Exercise Physiologist (MSc) and Strength and Conditioning Specialist (CSCS), a knowledge-base that he applied into his own middle-distance running career. His current focus, Nutritional Therapy (BSc), joined with Sports Nutrition allows Ian to address the health and performance needs of cyclists. Considerations include weight management, digestive health, blood sugar regulation, overtraining and ultimately sporting performance. He runs three nutrition & exercise clinics, regular workshops on sports nutrition plus is a columnist for the ‘Go Multi’ triathlon magazine.

Venue: Helderberg Cycle World, Shop No. 4, Meltz Centre, Somerset Triangle, Somerset West

DATES: Wednesday 5^th August

Wednesday 12^th August

Wednesday 19^th August

Wednesday 26^th August

Time: 18:30 – 20:00

Book now as places are limited!

Cost: R100 per evening or R300 for all 4 evenings.

5^th August:

Michael – General Training Principles. Understand the general training principles before you actually get the wheels turning.

Ian – Nutrition for Health and Training Support. Topics discussed include: blood sugar balance for stable energy levels; adequate protein for training adaptations; carbs – when to go high or low glycaemic; the good aspects of fats; nutrition individuality.

12^th August:

Michael – Periodisation. Structure and time your training to perfection for peak performance when you want it to count.

Ian – Nutrient Timing. Topics discussed include: the role of insulin in anabolic drive; what to eat/drink before during and after exercise to optimize performance during and recovery afterwards; carb loading; immune support.

19^th August:

Michael – Get the most out of your limited time. Do cyclists really need to do hours on the bike to do be competitive? Benefit from 90min a day and make it count!

Ian – Sports Drinks and Supplements. Topics discussed include: Dispelling the myths of sports products; sports drinks; recovery products; ergogenic aids for performance; nutrient support for health. Bring along your own products and have them analysed!

26^th August:

Michael – Tracking changes in your fitness. Am I really getting better is what we all ask? How can we actually track it?

Ian – Overtraining. Topics discussed include: What is overtraining and how is it measured; stress hormones and catabolic drive; monitoring your stress levels; supporting your body through hard training.

For bookings or more information please contact Ian Craig, Wannabee Member.

C: 079 194 8098
E: ian@craigcoaching.com
W: www.bikemaxpower.com/blogs

MTB Club Ride

 

Hi there everyone,

 

A reminder of the club ride this coming Sunday, 12 July. The details are as follows:

 

Venue: Mooiberge Farm Stall

Time: 8h00 (we want to leave at 8h00, please guys)

After the ride: Coffee & cake/muffins at the coffee shop @ Mooiberge (coffee & muffin free to Club members)

 

Routes:

 

Fast group: Farms thru Stellenrust area, new route into and thru Eden, thru Stellenbosch to Hydro, hills around dams, Bothmaskop, River north bank, Eden and back to Mooiberge.

Duration: 3,5 hours

Expected total climb : 1100 m

Escape point : Paul Roos Gimnasium on the return leg (return via R44)

 

Medium Group: Farms thru Stellenrust area, new route into and thru Eden, down to Coetzenburg, back up thru Eden and back to Mooiberge via Blaauwklippen Road and Stellenrust road

Duration: 2,5 hours

Expected total climb : 650 m

Escape point : Experimental farm @ Paul Roos Gimnasium on the return leg (return via R44)

 

Slow Group: Annandale Road, right thru farms to Eerste River, follow river, cross suspension bridge, up to Technopark, thru Technopark, thru Blaauwklippen, follow Blaauwklippen Road to Stellenrust Road, thru farms back to Mooiberge

Duration : 2,5 hours 

Expected total climb : 400 m

Escape point: R44 at Technopark (return via R44)

 

If the weather is bad, give us a call on Saturday afternoon and we will make a call on whether the ride will continue or not.

 

Enjoy the rest of your week!

Hi there

 

Just to let you know, Sannet and Henri have just taken on the title of Mom and Dad. Little Keilah Naomi came into the world last night and all is well.

 

Regards

Mandy

LadyRide workshop

 

PPA members are invited to join Hannele Steyn-Kotze for a day of fun and learning more about mountain biking at the LadyRide workshop on 18 July.

 

The cost of the day’s workshop is R350 for non-PPA members, while paid-up PPA members will pay only R250. “PPA will subsidise its members as direct benefit of PPA membership,” explained Kim Edwards, the current PPA women’s cycling portfolio convenor. 

 

The workshop will take place at Majik Forest (Durbanville) from 09h00 until around 14h00. The new LadyRide women’s cycling and spinning range will be launched on the same day, with items for sale at the event. (Note: Both men and women are welcome to attend the workshop.)

 

Tea/coffee, snacks and a goodie bag will be provided. The programme will include bike set-up; technical skills including how to ride switchbacks, sand and rocks; tips on how to change gears correctly; and tips on nutrition, training and basic bike maintenance.

 

A maximum of thirty riders can be accommodated. Please contact Dianie on 084 675 9947 / dianie@ladyride.com to book your place. (Please supply your ID and PPA membership number to qualify for the discount.)

 

Hannele Steyn-Kotze has won several MTB events including the Transbaviaans, To Hell and Back, Sabie Experience, and has completed six Cape Epic MTB races.

 

http://www.pedalpower.org.za/News/NewsAdministration/tabid/159/newsid611/48/mid/611/Default.aspx

Hi Wannabees

Good news for the Wannabees is that Klara Rossouw (18) was the first lady overall to cross the finish line in the Knysna Pick 'n Pay 46km Road Race on Sunday (in her Wannabee colours!) She was well supported by other Wannabee members during the race. In Saturday's 50 km MTB Race she finished in the top 10 (ladies).

Klara was also selected for the SA MTB XC team (Junior women) that will take part in the Africa Continental MTB XC Championships the coming weekend at Mankele, near Nelspruit.

Best wishes

Arrie Rossouw

Hello to all the Wannabees

No news from Knysna yet. Please send some news to me. Need to know who did well and who did not do so well !!!

Still better than me because I am doing nothing

Interesting happened to me this week. While riding with Jack Ackerman over the highest hills as usual, found the pressure in my back brake hydraulic system to be missing and thus needless to say had to negotiate the down hills on my front brake.

After not finding any fault took the bike to the shop to look for a air lock or something, but turned out to be a perished brake cable lumen. This all from putting my bike on the bike rack with the cable between the rack and the bike

So beware, lookout for pressure on those cables when you transport your bike

The rest of the blog is as it was last week, so just note the part where we ask for help with our race.

Thanks

News from WPCA

Herewith a WPCA calendar

	DATE	RACE	DISTANCE	ORGANISER	CONTACT	TELEPHONE	PROV	TYPE
	12-Jul	Road Race	Various	WPCA	Mike Aaron	825780414	WPCA	ROAD
	26-Jul	Road Race	Various	WPCA	Mike Aaron	825780414	WPCA	ROAD
	09-Aug	Road Race	Various	Helderberg	Charles Nesbitt	832919438	WPCA	ROAD
	16-Aug	Road Race	Various	WPCA	Mike Aaron	825780414	WPCA	ROAD
	23-Aug	Time Trail	40KM	Club 100/Cyclelab	Karen Berry	845801370	WPCA	ROAD
	30-Aug	Road Race	Various	WPCA	Mike Aaron	825780414	WPCA	ROAD

Update on our own race

NOTE THE NEW VENUE

This is to held on the 9^th of AUGUST as a criterion race at a new venue due to the speed bumps that have been erected in Raithby .

We are looking at alternatives and at this stage hopeful to get a venue in Faure area

We need marshals but we also need the club members to join in the race. SEE JOHN’S LETTER

Come and measure your abilities over a half hour circle route race. It can really be a fun exercise. Get some of your friends of equal ability and race on the day.

We also need some sponsors and lucky draw prizes. Please help us as to once again give back to riding by hosting a classy event.

We are also going to get the primary school league and a team from LWANDLE to join us on the day

Steve Manual from the SIMPIWE has joined our ranks and we thank him for all his help in setting up this race

So, Please volunteer as a marshal for an hour or two and then RACE!!!!!

Another race

A Mountain bike race will probably also be organised by us somewhere in July.

We are short on details but will put on the BLOG as soon as we have clarity

Club rides

No formal club ride for JULY planned yet

Weekend rides

The club rides will still be coordinated on Saturdays and Sundays with the new starting time 07h00 at W/Stone village centre

Please ensure that you have good front and back lights on your bike. There are still some riders with very poor lights on their bikes

Double Century

Riders who still want to join the DC training groups, contact John via the club e-mail or follow the training schedule on the blog

Wannabee Entry forms for club membership are available at Maverick cycle shop and Helderberg Cycle world

Please put the blog address on your computer as a hotspot

http://www.wanna-b-team.blogspot.com/

Our official e-mail address is wannabteam@gmail.com

Yours in cycling

Danie Morkel

0845133246

morkelwade@telkomsa.net