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
Tuesday, September 29, 2009
Hello all
Remember that the AGM will be held at the First Gordons Bay Scout Hall in Drama street SOMERSET WEST, on the 19th of October 2009 at 19h00 sharp !
We need a good attendance to discuss a few serious issues and to elect office bearers for the next year.
We are starting the six week pre DC morning sessions. Mainly for those like me on a crash program for instant weight loss and fitness
We plan to go back to our old circuits. This is to accommodate the fast and the slow riders on circular and out and back routes
Starting Tuesday the 6th at Waterstone village, 05h30 for approx one hour on the Westridge circuit.
Wednesdays recovery ride in the small blade for an hour and Thursdays hill work at the Faure waterworks hill.
Weekends for LSD rides and DC group rides. Still at 06h30.
Remember that those who want to enter the big races, our club name is still CYCLING CLUB HELDERBERG and not the WANNABEES.
We urge all members of DC teams to please confirm your availability for the race. Entry fees have to be paid in advance. We want to enter 5 teams, i.e. 60 club member riders
Due to the full program we hope to organise the handicap hill climb race early in the new year. Watch this space
Just a reminder that the ONE TONNER will be incorporated as a training ride for the DC. So remember to enter and arrive in your WANNABEE KIT
Check the Dirtopia website and the PPA websites for the latest in racing and fun ride fixtures.
Wannabee Entry forms for club membership are available at Malans new 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
Monday, September 28, 2009
Family mountain bike fun at Lourensford.
The Cape’s original mountain bike classic will once again take place at Lourensford Wine Estate in Somerset West, on Saturday 3 October. This is one of the most popular mountainbike races offering beautiful landscapes and tough challenges to some riders and is held for the 8th year in a row at this venue. It is also a seeding event for the Cape Argus Pick’n Pay MTB Challenge (6-7 March 2010).
It is little wonder then that this event is so eagerly awaited every year. The race, offers three options: a 58 km route (advanced riders only), a 32 km route (intermediate riders) and a 15 km family fun ride. The long route is known as the Classic and comprises of winding sections through the Hottentots Holland mountains. The veld fires of last year together with the heavy rains of the past winter changed the atmosphere on the farm to a more open feeling with spectacular views over the basin. Beautiful flowers are blooming on the mountain – watch out for the Watsonias & Moreas!
The long route provides a tough challenge that will be remembered by all who complete it. Riders ascend into the mountains on forest and jeep tracks and the moss patches, roots and rocks add further challenges to the demands of the incline.
The heart-pounding climbs are rewarded with panoramic views across the valley to the sea, while the descents provide free-wheeling rest for the legs. Riders must remain alert to cope with the narrow switch-backs, water crossings, muddy patches and varying terrain and surfaces. Heading back into the fynbos and orchards, it is man versus mountain.
Fresh drinking water can be drunk straight from the Sneeukopriver about 38km in on the long route, but all routes have good waterpoint stops for riders too!
The 30 km route is for intermediate riders and offers a challenge for newcomers to the sport. It is a tough but rewarding route that shows what mountain biking is all about. This route offers enough thrills to ensure riders will come back for more.
The short 15km family route provides parents the opportunity to share an enjoyable ride with their children. The event is taking part in the International Mountain Bike Association’s (IMBA) ‘take a kid mountain biking day’ on the 3rd of October.
This year there will also be a 4km family walk/bike that will do a loop on the property. To entertain the little ones, there will also be a Spur Steak Ranches kiddie’s play area with jumping castles etc. A Schwinn mountain bike is up for grabs at the lucky draw!
The entryform can be found on www.dirtopia.co.za and pre-entries will save! Good news is that prices have remained the same from last year! Late entries will be available at registration on Friday, October 2nd from 16h30 to 19h30 and on Saturday, October 3rd from 06h30. Late entryfees range from R80 to R120.
For more information, phone the Dirtopia Trail Centre at 021-8844752, or e-mail theteam@dirtopia.co.za.
www.dirtopia.co.za
The Cape’s original mountain bike classic will once again take place at Lourensford Wine Estate in Somerset West, on Saturday 3 October. This is one of the most popular mountainbike races offering beautiful landscapes and tough challenges to some riders and is held for the 8th year in a row at this venue. It is also a seeding event for the Cape Argus Pick’n Pay MTB Challenge (6-7 March 2010).
It is little wonder then that this event is so eagerly awaited every year. The race, offers three options: a 58 km route (advanced riders only), a 32 km route (intermediate riders) and a 15 km family fun ride. The long route is known as the Classic and comprises of winding sections through the Hottentots Holland mountains. The veld fires of last year together with the heavy rains of the past winter changed the atmosphere on the farm to a more open feeling with spectacular views over the basin. Beautiful flowers are blooming on the mountain – watch out for the Watsonias & Moreas!
The long route provides a tough challenge that will be remembered by all who complete it. Riders ascend into the mountains on forest and jeep tracks and the moss patches, roots and rocks add further challenges to the demands of the incline.
The heart-pounding climbs are rewarded with panoramic views across the valley to the sea, while the descents provide free-wheeling rest for the legs. Riders must remain alert to cope with the narrow switch-backs, water crossings, muddy patches and varying terrain and surfaces. Heading back into the fynbos and orchards, it is man versus mountain.
Fresh drinking water can be drunk straight from the Sneeukopriver about 38km in on the long route, but all routes have good waterpoint stops for riders too!
The 30 km route is for intermediate riders and offers a challenge for newcomers to the sport. It is a tough but rewarding route that shows what mountain biking is all about. This route offers enough thrills to ensure riders will come back for more.
The short 15km family route provides parents the opportunity to share an enjoyable ride with their children. The event is taking part in the International Mountain Bike Association’s (IMBA) ‘take a kid mountain biking day’ on the 3rd of October.
This year there will also be a 4km family walk/bike that will do a loop on the property. To entertain the little ones, there will also be a Spur Steak Ranches kiddie’s play area with jumping castles etc. A Schwinn mountain bike is up for grabs at the lucky draw!
The entryform can be found on www.dirtopia.co.za and pre-entries will save! Good news is that prices have remained the same from last year! Late entries will be available at registration on Friday, October 2nd from 16h30 to 19h30 and on Saturday, October 3rd from 06h30. Late entryfees range from R80 to R120.
For more information, phone the Dirtopia Trail Centre at 021-8844752, or e-mail theteam@dirtopia.co.za.
www.dirtopia.co.za
VILLIERSDORP MTB RACE
DATE: Villiersdorp Tourism opens our MTB route on Saturday 17 October.
COST: Entrance is FREE.
TIME: The race starts at 8h30 at Kelkiewyn Farm Stall (Main Street)
DISTANCE: 25km
CONTACT: Villiersdorp Tourism – 028 840 2901
The route forms part of the ABSA Cape Epic Route for 2009 in Villiersdorp.
The Villiersdorp Annual Show also takes place on that weekend, so there will be lots to do after the race if the riders would like to bring their families along.
Kind regards
Marietjie Willemse
Villiersdorp Tourism ( www.villiersdorptourism.co.za )
028 840 2901
DATE: Villiersdorp Tourism opens our MTB route on Saturday 17 October.
COST: Entrance is FREE.
TIME: The race starts at 8h30 at Kelkiewyn Farm Stall (Main Street)
DISTANCE: 25km
CONTACT: Villiersdorp Tourism – 028 840 2901
The route forms part of the ABSA Cape Epic Route for 2009 in Villiersdorp.
The Villiersdorp Annual Show also takes place on that weekend, so there will be lots to do after the race if the riders would like to bring their families along.
Kind regards
Marietjie Willemse
Villiersdorp Tourism ( www.villiersdorptourism.co.za )
028 840 2901
Monday, September 21, 2009
Hello everyone
Good riding weather over the weekend.
Saturday saw a good 30 riders tackling the road to Rooi Els. Nice sensible riding, so thanks to all.
Sunday saw John taking his group up the du Toit’s kloof pass. From reports all went well. (I think John has developed a masochistic affair with that road!)
Andre took his group on a more sane flat LSD of 120 km’s. Some of us joined them but broke away to just do the Polka circuit through Stellenbosch.
To my shock I was informed that you have picked up that I ‘cut and paste’ my newsletter. So before it lands up un the Sunday tabloids, I can admit that it is true. I actually thought that I was quite a wisskid to even just master that!!!
Seriously though, the AGM will be held at the First Gordons Bay Scout Hall in Drama street SOMERSET WEST, on the 19th of October 2009 at 19h00 sharp !
Anyone wishing to have a discussion point on the agenda, please contact myself or Charles Nessbitt.
The map to the hall and the agenda will be posted on the blog as soon as we have finalised it.
No news on the WPCA/PPA front.
I shall keep you updated
Just a reminder that the ONE TONNER will be incorparated as a training ride for the DC. So remember to enter and arrive in your WANNABEE KIT
Check the Dirtopia website and the PPA websites for the latest in racing and fun ride fixtures.
Wannabee Entry forms for club membership are available at Malans new 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
Friday, September 18, 2009
TANDEM PILOT FOR ANNA - CAN ANYONE HELP?
Hi
I did my first ride with your club on sunday and was pelesantly supprise how
mutch more enjoyable a cycle can be in a larger group than on my own. I
wanted to see what the rides are about before going and joining the club.
Just on a note is that I have a fellow cyclist Whom most of us know Anna
Oberholzer she is blind and has been strugling for years to arrange pilots
and only gets a chance about once a year to ride after paying someone to
pilot her bicycle on the ARGUS.Is there no way that you as a Club can
arrange a roster or a system that in any can help her.
That way she would be able to become a club member and get more than one
ride in per year.
I my self do not have the confidence to pilot a tandem.
When you see a way of helping her contact her at 021 8547317 work
Tuesday, September 15, 2009
Hello everyone
Attended the now leaderless WPCA meeting last night. The whole executive committee has resigned. The way forward at this time will probably be an amalgamation between WPCA and PPA
Unfortunately the role players on both sides seem to carry some baggage. On leaving the meeting last night there seemed to be a willingness to make this work.
I shall keep you updated
Some response to my newsletter last week shows that it is being read, so thanks !
The impression is that the LSD rides on weekends are only for the fit and fast. We would like to invite all the members to come and join the rides. We endeavour to assist new riders and try to get them to fit into a group that suits their abilities.
It is easier to look after ten slower riders than one, so come and enjoy !
Our club committee meeting has been postponed until tomorrow, so next week I shall give details in connection with the AGM and weekday morning rides
NOTE THE STARTING TIME FOR WEEKEND RIDES 6.30
Check the Dirtopia website and the PPA websites for the latest in racing and fun ride fixtures.
Anyone wishing to stand for any position on the club committee, please contact me. We will then get a nomination form sent out
CLUBRACE REMINDER
No new update today
Michel is looking into setting up a ‘hill climb handicap race’ for club members. Most of you will remember that this was a very popular and fun event two years ago. Keep an eye on the blog for dates and details
WEEKEND RIDES
NOTE THAT START TIMES FOR WEEKEND RIDES WILL BE 06H30 ASOF THE WEEKEND OF THE 5/6 SEPTEMBER 2009.
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
Wannabee Entry forms for club membership are available at Malans new 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
MARIA SKRYF UIT DEUTSCHLAND
Halou julle
Mens kan fietry hier in die noorde van Deutschland!
Dit gaan goed hier. Ek was twee weke gelede gou by ‚n vriendin aan in Geisenheim (‚n klein dorpie in die Rhyne vallei) – ‚n lieflike plek en heerlike wyne! Ek het daar ‚n bietjie my fiets gevat en gaan ry – die stylste bult in my lewe uit! Theo, dis nou ‚n ernstige „skuins“ bult daai! Bo uitgekom is daar ‚n imposante standbeeld. – blykbaar iets wat die Rhyne vallei „oppas“. Maar ek moet byvoeg dat dit sowat ‚n 15 % „incline“ is... my fiksheid was verseker nie opgewasse hiervoor nie – hierdie keer was ek regtig uit ratte uit – het tot stilstand gekom op ‘n plek en toe is my bene te lam om my cleats uit te kry – toe val ek maar om… wat ‘n skande – gelukkig vroeg die oggend en niemand om die palawa te aanskou nie.
Daar was natuulik ook baie sonneblomme en ‚n variasie van ander blomme wat ek veronderstel veral herfs blomme moet wees.
Tussen deur het ons lekker gekuier terwyl Daniel gereeld moes skottelgoed was of slaaimaak – Caroline het leer pizza maak.
So ‚n week gelede het ek Kiel toe gekom. ‚n winderige stad, met logo: „the sailing city“... well met goeie rede. Ek vaar soggens vanaf my hotel na die hospitaal met ‘n ferrie, en was al ‘n paar maal verstom hoe jonk die kinders is wat self bootjies beman – ek skat hul moet so 3 jaar oud wees. Regtig. Ek dink dit word “cutters” genoem – sulke klein bootjies met een seil. In SA leer jy jou kinder fietsry... lyk my hier leer jy jou kind seil.. ek wonder hoe hul sal vaar op n fiets. Selfs waterpolo (of ‚n variasie daarvan) word met kano’s gespeel.
Ek het my hotel gekies so effe aan die kant van die stad (oos) en ry soggens uit om ‘n bietjie te oefen – daar is darem een dorpie naby waar daar soortvan ‘n bultjie-agtigheid is om teen intervalle(tjies) te oefen. Andersins het ek die naweek ‘n paar langer rides gedoen. Die area (noord Duitsland) is regtig mooi en baie landelik hier in hierdie omgewing – baie windkrag wat opgewek word en plase. Heerlik om deur die dorpies te ry! Gelukkig het is daar ‚n kaart beskikbaar wat spesifiek fiets roetes uitwys – jul weet hoe gaan dit in Europa – fietse is die wereld vol maar vir ons is dit maar moeilik om uit te vind watter paaie mens wel met fiets mag begaan – en waar pad stop en sypaadjie begin is ook nie te duidelik nie...
Kiel is egter bekend as fiets-vriendelike stad – well dis nou as jy ‚n „rondritsfiets“ trap – mens sien maar min resies fietse hier – hul gebuik eerder fietse as vervoermiddel, soos in baie ander stede op die vasteland. Iemand by die hospitaal het my darem in verbinding gesit met ‚n oefengroep vir padfietse – hul ry op ‚n dinsdag aand ‚n ~ 70 km roete in die omgewing – weet nog nie hoe hul oefeninge oor naweke is nie.
Hier is ook ‚n heel paar fietswinkels en het verbasend genoeg heelwat parte vir padfietse.
En na ‚n fietsrit is dit natuulik die gemaklikste ding om te kom aansit vir ‚n uitgebreide ontbyt... ek is nie seker wat Ian sal se^ van my eetgewoontes hier in terme van ‚n oefen program nie... maar nou ja – die Duitsers kan ‚n goeie ontbyt voorberei... beslis ‚n gewoonte wat ek slegs onder dwang sal moet afleer terug in SA na ‚n maand se bederf!
Groete eers en lekker week!
Maria
Friday, September 11, 2009
ERICA GREEN WRITES
Hi
We've just updated our website - please visit http://www.daisyway.co.za/ to read more about:
- Limited edition First Ascent Bladerunner shirts - on sale now!
- 10-11 Oct 2009 First Ascent Training ride - feel the need to GET GOING AGAIN?
- Wines2whales - Western Cape's mtb diamond!
- Send us your own First Ascent product reviews and win awesome First Ascent product in our review comptetion!
If you wish to unsubscribe from this newsletter please email info@daisyway.co.za with "unsubscribe" in subject line
Look forward to sharing our news with you!
Kind regards,
ERICA & LOUISE
ERICA GREEN GROENEWALD
DAISYWAY COACHING SYSTEMS
102 Dummer Street
SOMERSET WEST
7130
mobile: + 27-(0)82 22 0000 2
Wednesday, September 09, 2009
Christonie Geldenhuys wrote:
I will be taking part in a cycling-related research project by UCT at
>> the Sports Science Institute at Newlands titled "The use of a
>> sub-maximal cycle test and the DALDA questionnaire to monitor fatigue
>> during high intensity training".
>> They need 5 more cyclist in total. More information can be found at
http://www.thehubsa.co.za/forum_posts.asp?TID=60284&PN=1
Can you suggest any members of the team that might be interested in this opportunity? e-mail : 'christhonie@idealogic.co.za'
UCT’s Research Unit for Exercise Science and Sports Medicine
Available Spaces for Cyclists
We are investigating the effect of High Intensity Interval Training on cycling performance
INCLUDES TWO FREE VO2 MAX TESTS AND A FREE PERSONALISED TRAINING PROGRAM
What type of subjects are we looking for?
22 injury free and healthy male cyclists between age 18 and 45
Cyclists who have completed on average at least 8 hrs of training a week for the last 6 weeks
What will be required of you?
A VO2 max test and a 40 km TT
2 weeks of training including 4 High Intensity Interval Session in the laboratory
Refrain from racing for the duration of the study (4 weeks)
What are the benefits?
Full analysis of your performance tests
Supervised training by High Performance Cycling consultants
An opportunity to “sharpen” up your fitness
Who is conducting this research?
UCT/MRC Research Unit for Exercise Science and Sports Medicine
At the Sports Science Institute of Cape Town Boundary Rd, Newlands
Department of Human Biology, Faculty of Health Science, University of Cape Town
Who should I contact?
Ben Capostagno via email: cpsben001@uct.ac.za or phone: 082 562 8419
PLEASE APPLY BEFORE 30 September ‘09
Monday, September 07, 2009
Hello everyone
NOTE NEW STARTING TIME FOR WEEKEND RIDES: 6.30
Once again very good turnouts this weekend
Seems that only the very fast guys are tuning up for the rides. Two LSD type rides planned at the outset but both turned into races for the finish.
Still, all this only bodes well for the DC times
All the riders enjoyed a coffee at the end of Sunday’s ride with the club picking up the coffee tab. Thanks for the offer to pay Anton
Next Saturday sees Willem du Toit getting married. Lekker trou Willem, sien jou na die wittebrood
Lots of flat tyres on the rides, ensure that your tyres are inflated correctly and that your tyres are in a good condition
Check the Dirtopia website and the PPA websites for the latest in racing and fun ride fixtures.
Chaos at WPCA. We are not sure what has transpired. Lots of e-mails and accusations flying around which has led to the resignation of the chairman. Seems that the track riders and roadies are at loggerheads. We shall carry on as before and just enjoy our cycling
We want you to remember that the AGM date will be fixed after next weeks committee meeting.
Anyone wishing to stand for any position on the club committee, please contact me. We will then get a nomination form sent out
A few teams are looking at the ONETONNER as a training ride. Enter in time if your team is going to do this. Please contact your team captain
Mid September should see the morning sessions start up. More about that after the exec. Meeting as well
CLUBRACE REMINDER
No new update today
Michel is looking into setting up a ‘hill climb handicap race’ for club members. Most of you will remember that this was a very popular and fun event two years ago. Keep an eye on the blog for dates and details
WEEKEND RIDES
NOTE THAT START TIMES FOR WEEKEND RIDES WILL BE 06H30 ASOF THE WEEKEND OF THE 5/6 SEPTEMBER 2009.
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
Wannabee Entry forms for club membership are available at Malans new 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
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