Dear All,

If you missed the Double Century cycling workshop in Somerset West or you are town-based, you have another opportunity! We are repeating the evening at Cycle Lab, Northgate Mall next Monday (2nd Nov). As usual, if you would be kind enough to let people know who might be interested, I would be appreciative.

Best Wishes, Ian

Ian Craig BSc (Hons) MSc CSCS
27 La Vista, Cylnor Street
Somerset West
Cape Town 7130
079 194 8098
www.craigcoaching.com

Hello all

Quite an eventful weekend.

Good ride to Rooi Els on Saturday. Can see the competition is hotting up. Good to see some new members and some old ones coming out of the webs.

Saturday I got an upsetting call from Michel. He developed an Atrial fibrilation while cycling to Rooi Els.(full storey on the BLOG)

Fortunately he recovered well after a cardioversion in casualty.

This can happen to any one.

Quite often due to stimulants (Coffee, Nicotine, Adrenaline), in some cases due to thyroid over activity diseases, in some cases due to arteriosclerosis, but also after perhaps a heavy party evening (not the case with Michel). So don’t over drink and ride!!

So the morel of the storey is to listen to your body and trust your heart rate monitor. These incidents can happen at any age, so get a monitor and use it when you train. Mainly do not get advice from a financier (Alistair) when you need medical input, you might just get rebooted !!

Michel just please put a nice ‘after photo’ on the BLOG as well!!

We do not see many riders on the early morning sessions, please come and join and get the fitness levels up for the summer season. With the South Easter as it is, do not know about this weeks training.

One Month to the DC. Last few long rides to be done this weekend.

See the teams on the BLOG

Remember that the weekend LSD rides will start at 06h00 from this weekend on

RACE ENTRIES

Remember that those who want to enter the big races, our club name is still CYCLING CLUB HELDERBERG and not the WANNABEES.
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

FUND RAISING: ALTUS MINNIE

Altus Minnie is a Grade 7 pupil at Beaumont Primary School, Somerset West, who has participated for the past 4 years in the South African Junior championship in hurdles and long jump. He is the fourth best junior long jumper in SA. He is also an excellent all-round sportsman. Recently he developed a heart condition known as Wolff-Parkinson-White Syndrome that has greatly affected his ability to compete in sports events. However the condition can be cured completely through a medical procedure costing in excess of R40,000, which unfortunately cannot be covered by the Minnie’s medical aid. If he does not have the procedure, he has to lead a sedentary and placid lifestyle, to ensure he never elevates his heart rate. Please can you assist us in raising the funds so that the procedure can be paid for and that Altus can strive for selection as a Springbok athlete for the rest of his competitive years.

In order to raise the much needed funds, Julian Conrad (also a parent of a Grade 7 Beaumont child) and Dane Walsh will be cycling the Makadas Mountain Bike Race as “Team Altus Minnie”. The Makadas (http://www.makadasadventures.co.za/) the longest single stage mountain bike race in South Africa and is a gruelling 290 km race (see profile). It has to be finished within 24 hours. The ride is from the town of Montagu, through the Karoo and Anysberg, back to Montagu. It starts at 8:00 am on Saturday 14 November 2009. “Team Altus Minnie” plan to ride the event non-stop. Dane and Julian successfully finished the ABSA Cape Epic in 2007 (see photo) and intend to complete this event as well.

Please will you pledge your support and donate funds to the “Altus Minnie Fund”. We urgently need to raise the full amount. While all donations are welcome please could you consider pledging in units of R290 (i.e. R290, R580, R870, R1160, R1450, R1740 etc).

Please deposit the funds (use your initials and surname as a reference) into:
Bank Name: First National Bank
Branch Code: 200512
Account name: Altus Minnie
Account number: 62052595637
Account type: cheque

We will provide you with feedback on the fund raising success. If you wish to donate cash, please contact me and I will come and collect. If you have any enquiries please contact me (cell 082 871 5772 / home 021-8525210 / work 021-8801079 / jconrad@geoss.co.za)

Thank you for reading this and thank you in anticipation of your generous support!! Altus’s dream is to wear Green and Gold and compete in the Olympics – let’s help him reach his dream!

Julian Conrad

Provisional DC TEAMS

Paul Lewin Team
Michel de Clippel
Paul Lewin
Julian Conrad
Ralph Rudd
Coenie Fick
Vince Bergh
Wayne Roberts
Richard Gordge
Mark Abelson
Shalto Douglas
Danie Malan
Ian Craig (Reserve only at this stage)

Liam Kelly Team
Melvi Viljoen
Wayne Deglon
Niel Kock
Michen Reddy
Alita Boshoff
Bassie Coetzee
Joe Peterson
Liam Kelly
Hannes Titus
Andre van der Merve
Petie Viljoen
Sasha Pats-Nougues
Sepp Krompass

John Arnold Team
Brendan Barnes
Chris Hamel
Danie Morkel
Dave Hall
Des Osborne
Graham Chamberlain
John Arnold
Hertzel Brodovcky
Robbie Bester
Willem du Toit
Lana de Vink

Wendy Botha Team
Mandy
Annemieke
Maria
Wendy
Adolfo
Trevor
Jehan
Theo
Rudi
Pieter
Franco

Tri-bars & a wetsuit

I am training for Ironman 2010 & am looking for secondhand tri-bars & a wetsuit. Perhaps some ex-ironman participants in the club may want to sell theirs.

Thanks

Penny Olivier

penelopejaneo@gmail.com
083 2271975
021 8550019

HOW IMPORTANT CAN A HEART RATE MONITOR BE?

Well in my case it was very important this Saturday morning. After leaving my house to cycle to the Waterstone Village I saw that my heart rate was quite high. I mention it to Alister and he said it was probably a reading error of my monitor. I joined the fast group for a ride to Rooiels. Arriving at Gordons Bay my heart rate was now indicating values above my maxHR. I decided to reboot the unit but it was still not normal. Just before the climb I decided to turn back as I was pumping at 230bpm. I phoned my wife to pick me up and drop me at Mediclinic. After an ECG they told me I was suffering from Atrial Fibrillation. They took me immediately for a cardioversion to RESET my heart to a normal beat. A couple of hours later I’m back home feeling 100%.
I wanted to share this to show how important a heart rate monitor can be during training and how important it is to know your body and to turn back in time if you are not feeling well.

Zelda and Alf interviewed after the Argus 2009

NEW WE STARTING TIME 6.00

MIDWEEK STARTING TIME 5.30

Hello all

Last night 38 members attended the AGM.

Routine AGM matters were attended to.

The financial statements show that there are enough funds in the kitty thus there will be no increase of subs for the next year. So at R250.00 per year, a bargain

General feeling from the floor is that we revert to being the WANNABEES, so we shall get things going and change our name at CSA

New committee members for 2009/2010 are

Chairman: myself
Vice chairman: Anton De Freitas
Secretary: Charles Nesbitt
Treasurer: Anton de Freitas

Additional members

Michel de Clippel
Petie Viljoen
John Arnold
Pieter Schoeman
Maria Esterhuyse

Please join as soon as you can and pay subs to Charles Nesbitt. We endeavour to add real value to our members.

We topped 150 members last season and hope to do that again.

The DC teams are finalised with reserves in place.

Good fitness evaluation was done on the ONE TONNER. A wake up call for some and a reassurance for others.

Sorry to hear that Neil Koch had a fall, hope he is well. Petie says at least his bike is OK!!!
We do not see many riders in the early mornings, please come and join and get the fitness up for the summer season.

Remember that the weekend LSD rides will start at 06h00 from this weekend on

RACE ENTRIES

Remember that those who want to enter the big races, our club name is still CYCLING CLUB HELDERBERG and not the WANNABEES.
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

PPA CALENDER

SPRING SEASON EVENTS:
Sun 25/10: West Coast Express (Pro Classic series)
Sat 31/10: Durbanville High (Pro Classic series)

Sun 1/11: Buffet Olives MTB
Sat 7/11: Medscheme Tour de Vino MTB (new)
Sun 8/11: Medscheme Tour de Vino road (Pro Classic series)
Sun 15/11: Klein Joostenberg funride
Sat 21/11: Coronation Double Century
Fri 27 & Sat 28/11: PPA Vets Tour
Sun 29/11: Die Burger Fietstoer

Sun 6/12: Tour de Winelands (Pro Classic series)
Sat 12/12: West Coast Langebaan Cycle Tour
Sun 13 Dec: Lebanon Family MTB (listed) event

SUMMER SEASON EVENTS:
Sun 10 Jan: Olympic Cycles Pres Les Journey 4 Sight n Service Funride (southern suburbs)
Sat 16 Jan: Franschhoek MTB (Franschhoek)
Sun 17 Jan: Cycle Lab Cape Cobra Funride (southern suburbs)
Sat 23 Jan: Simonsvlei Funride (near Paarl)
Sun 31 Jan: GP Koning Waterproofing and Roofing Rollercoaster Funride (southern suburbs)

Sun 7 Feb: Medallion Tour de Stellenbosch (Stellenbosch)
Sat 13 Feb: Construction du Cap Ninety Niner (Durbanville)
Sun 14 Feb: Three Passes Cycle Tour (southern suburbs)
Sat 20 Feb: Die Wingerd Funride (Somerset-West)
Sun 21 Feb: Bouckaert Soenen road and MTB (Paarl)
Sat 27 Feb: Wilde Fruit road & MTB (Wellington)
Sun 28 Feb: Bay City funride (southern suburbs)

Sat 6 March: Cape Argus Pick n Pay MTB (Day 1) (Stellenbosch)
Sun 7 March: Cape Argus Pick n Pay MTB (Day 2) (Stellenbosch)
Sun 14 March: Cape Argus Pick n Pay Cycle Tour (Cape Peninsula)
27-28 March: PPA Wacky Wheels Overnight Fun Tour

Sun 10 April: Geard Pharmacy Funride & MTB (Malmesbury)
Sat 17 April: Balance Breerivier MTB

REMEMBER TO ATTEND THE AGM AT 7PM TONIGHT AT THE SCOUT HALL IN DRAMA STREET IN SOMERSET WEST

Hello all

The fitness 6 week morning program is well under way. Seems like only the unfit are there, but we are getting better fast. Just ask Robbie.

Big groups went out on Sunday for LSD rides. The weather was bad but numbers were good and kilos in the saddle and legs for the ten kms of the DC were added

John and his team, plus whoever wants to join, will be doing the Onetonner as a LSD next weekend

Wendy is looking for unused entries. If anyone has entered and will not be using their entry, please contact Wendy Botha or myself

Please, take note, the weekend riding groups are getting bigger and bigger. Lots of riders still like to chat and ride more than two abreast.

Make sure that we do not ride more than two abreast when a shoulder/yellow line is available and single file if no shoulder is present.


AGM

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 !

This is a must attendance. We need at least 50 members to make up a quorum.

Main agenda items will be

Chairman’s report
Financial report
Election of office bearers

If anyone needs to get an discussion item on the agenda, please contact me

RACE ENTRIES

Remember that those who want to enter the big races, our club name is still CYCLING CLUB HELDERBERG and not the WANNABEES.
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

BikeMaxPower in conjunction with Helderberg Cycle World is pleased to present a Double Century (DC) preparation evening. This will be based around race-day strategies for riding, pacing and nutrition.

Your Presenters

Michael van Staden is a qualified level 3 power coach accredited by Training Peaks and is currently busy with level 2. Michael also has a certificate in the AB and C of Sport Science and Psychology. He rides for a professional Cape Town based cycling Team and finished in 13th 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 as well as the recent Tour de Mauritius white jersey winner.

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
Date: Wednesday 21st October
Time: 18:30 – 20:30
Cost: R100
Topics:

Michael – Race Day Logistics. Team pacing strategies, route, things to be done before the start and race day, feeding on route (where and when), average speeds to maintain to get a specific time.

Ian – Race Day Nutrition. What to eat the week before, the day before, the last meal; fluid & fueling strategies during the race; picking your sports drink; anti-inflammatory/anti-cramp measures; post-race rapid recovery.

For bookings or more information please contact Ian Craig
C: 079 194 8098
E: ian@craigcoaching.com
W: www.craigcoaching.com

PPA SPRING SEASON EVENTS:

Sat 10/10: Engen Dynamic Challenge (Provincial Classic)
Sun 11/10: Apple Blossom MTB
Sun 18/10: PPA One Tonner
Sun 25/10: West Coast Express (Pro Classic series)
Sat 31/10: Durbanville High (Pro Classic series)
Sun 1/11: Buffet Olives MTB
Sat 7/11: Medscheme Tour de Vino MTB (new)
Sun 8/11: Medscheme Tour de Vino road (Pro Classic series)
Sun 15/11: Klein Joostenberg funride
Sat 21/11: Coronation Double Century
Fri 27 & Sat 28/11: PPA Vets Tour
Sun 29/11: Die Burger Fietstoer
Sun 6/12: Tour de Winelands (Pro Classis series)
Sat 12/12: West Coast Langebaan Cycle Tour

Hello all

Well last chance for fitness as the 6 week morning program starts tomorrow.
At 05h30 from Waterstone village centre

Thanks to Michel for working out a full program and for the explanatory notes.

This program is such that each one can complete it at their own level of abilities

Please note that although a committee member will try to be there each morning, we will ask, that should we not be there, that a senior rider takes charge and coordinates the ride

Big groups went out on Sunday for LSD rides. Looks like the training is on track and that the teams will achieve their goals. Thanks to all the team captains for coordinating these rides.

AGM

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 !

RACE ENTRIES

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

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

Midweek Training Program

We will start our midweek training program from Tuesday 6^th of October at 5.30h Waterstone Village. This short 7 week training program will give you more climbing power for the DC. It is based on the Polar Training Zones and will focus on Lactate Tolerance and Aerobic Stamina training.

For the WE rides we should ride LSD in our Aerobic Endurance zone and include when possible a long climb (Hellshoogte or the Waterstation in Gordonsbay) while staying below 80% of our MaxHR. This will simulate the long climb up the Tradouw Pass.

The polar zones are based on heart rate.

Week 1

6-10 Lactate Tolerance Westridge circuit, 8 x 2 min @ 85-95%

7-10 45 to 60 min recovery ride, small blade and high cadence, route weather depended

8-10 Aerobic Stamina Faure waterworks hill, 4 x 5 min @ 78-85%

Week 2

13-10 Lactate Tolerance Westridge circuit, 9 x 2 min @ 85-95%

14-10 45 to 60 min recovery ride, small blade and high cadence, route weather depended

15-10 Aerobic Stamina Faure waterworks hill, 5 x 5 min @ 78-85%

Week 3

20-10 Lactate Tolerance Westridge circuit, 10 x 2 min @ 85-95%

21-10 45 to 60 min recovery ride, small blade and high cadence, route weather depended

22-10 Aerobic Stamina Faure waterworks hill, 6 x 5 min @ 78-85%

Week 4

27-10 Lactate Tolerance Westridge circuit, 8 x 2 min @ 85-95%

28-10 45 to 60 min recovery ride, small blade and high cadence, route weather depended

29-10 Aerobic Stamina Faure waterworks hill, 4 x 5 min @ 78-85%

Week5

3-11 Lactate Tolerance Westridge circuit, 9 x 2 min @ 85-95%

4-11 45 to 60 min recovery ride, small blade and high cadence, route weather depended

5-11 Aerobic Stamina Faure waterworks hill, 5 x 5 min @ 78-85%

Week 6

10-11 Lactate Tolerance Westridge circuit, 10 x 2 min @ 85-95%

11-11 45 to 60 min recovery ride, small blade and high cadence, route weather depended

12-11 Aerobic Stamina Faure waterworks hill, 6 x 5 min @ 78-85%

Week 7

17-11 Lactate Tolerance Westridge circuit, 6 x 2 min @ 85-95%

18-11 45 to 60 min recovery ride, small blade and high cadence, route weather depended

19-11 Aerobic Stamina Faure waterworks hill, 3 x 5 min @ 78-85%

Aerobic Stamina Workout Faure Waterworks Hill

• Warm-up 10-15 min @ 50-70% of MaxHR

• 4 x 5 min @ 78-85% of MaxHR. Recovery to 60% of MaxHR

• Cool down 10 min @ 50-70% of MaxHR

It’s important to warm up! Ride from Waterstone Village to Faure Waterworks Hill and do one climb on a small blade to warm up. Next climb push it till you reach 78to 85% of your Maximum Heart Rate and keep it there for the all climb. Don’t go flat out but rather control your heart rate. Try to do at least 3 climbs.

Lactate Tolerance Workout Westridge circuit

• Warm-up 10-15 min @ 50-70% of MaxHR

• 8 x 2 min @ 85-95% of MaxHR. Recovery to 50% of MaxHR

• Cool down 10 min @ 50-70% of MaxHR

It’s very important to warm up! This work out will put a lot of strength onto your joins and tendons. Ride from Waterstone Village to Westridge and do one circuit on a small blade to warm up. Next lap you should start pushing at the bottom of the circuit after turning left into the long uphill. Push it till you reach 85% of your Maximum Heart Rate and keep it there for the all climb. Don’t go flat out but rather control your heart rate. Try to do at least 6 laps.

Estimation of MaxHR

Male Athlete 205 – (0.5 x age)

Female Athlete 211 – (0.5 x age)

Training Target Zones

Target Zone	% of MaxHR	Benefit / Training Effect
Recovery	50-60%	Speed up recovery
Aerobic Endurance	60-78%	Increases metabolism Improves endurance Base work for high intensity workouts Strengthens muscles, tendons & ligaments
Aerobic Stamina	78-85%	Enhances aerobic power Base work for high intensity workouts Increases blood volume
Lactate Tolerance	85-93%	Increased tolerance to lactic acid Improves race specific endurance