DC Team Results

DC Results

TeamName	Start Time	Race number	Race Time
Wannabee Slow Spokes	05h35	12	10h06
C2H	05h58	58	08h36
Wannabee Great Internationals	06h01	64	08h38
Wanna Bee Faster	06h53	168	07h09

Hello all

Well that sorts out the DC and a few early mornings for me.

Saturday saw a headwind attack us for most of the 200ks and then added in was a temperature close or over the 30’s

Had the organisers had any insight, they would have changed the direction of the route and we could have had wind in our backs all the way!!!!! Just a silly thought

Needless to say most everyone had a tough day with some of us having to thank the young strong riders in the team for getting us over the last few hills.

Despite all the suffering, we always sit down after a hard ride like that, have a drink or two and then forget the pain. Amazing what a beer or cool drink mixed into some family support, a pat on the back with a well done whispered in your ear, can do to promote memory loss.

Certainly in our team a lot of NAVI moments were experienced, but they were neutralised by Brenden reassuring me that his helping me up and over the hill is the spirit of the team competition Thanks to all you strong young lads

No official times logged on the website, but sorry to report that none of our teams made it into the top three positions.

Thanks to the team captains for keeping it all together.

A biggest thank you goes to the support personnel. It is a long day in the heat and wind but for us as riders, it is a great boost to hear a WANNABEE cheer

Next up is the BURGER, which I shall miss.

Keep up the fitness and hopefully there will be better weather conditions on the day

A ‘Rudy project’ helmet was picked up at the gazebo and is with Andre van der Merwe
If you have any lost or find item, please contact us on the e-mail to have it listed

Morning rides

No official training program will be in place until the Argus next year. Riders can however get together at 06h00 on Tuesdays, Wednesdays and Thursdays, if they so wish, and do some group training

Saturday and Sunday rides will be coordinated as usual from Waterstone village at 06h00. Be aware that over the holiday season we may have many visitors riding with us, help the committee to keep good and safe riding principles in place. Please try to wear your Wannabee top on a weekend ride.

A new batch of riding tops is available. Please contact us if you need a new top

Membership

We ask all the riders to please rejoin for the next 12 months.

In the previous year we managed to spend the whole R250 on members who joined in club activities.

We endeavour to once again have regular club rides in the New Year. We look forward to breaking the 160 mark in membership for the next year.

CSA news

We are not quite sure how the CYLOSORT licence system and seeding will work next year.

We have received a preliminary report from CSA but it does not yet make much sense as to where the clubs, PPA, the non existing WPCA and CSA all fit together.

We shall keep you all up to date as we get more info.

RACE ENTRIES

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

We are however trading as 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 Cycle Addiction 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 safe cycling

Danie Morkel
0845133246
morkelwade@telkomsa.net

PPA FUNRIDES CALENDAR

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 2010
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

DC Starting Times

TeamName	Start Time	Race number	Start Chute	Team Number
Wannabee Slow Spokes	05h35	12	B	B-12
C2H	05h58	58	H	H-58
Wannabee Great Internationals	06h01	64	D	D-64
Wanna Bee Faster	06h53	168	H	H-168

Hello all

With the DC on this weekend, just to wish all the riders and supporters a wonderful day.

Between John and Petie the weather could be warm and humid with no wind to slightly overcast and a bit of wind and rain. Make your choice.

The main thing is to make sure that you are appropriately dressed, well hydrated and well stocked with energy food. It is a long day in the saddle.

At this stage already a thanks to all the supporters along the route.

Unless your team has decided otherwise, we will use Helderberg Cycle World’s gazebo as a meeting spot post race.

Each team has received an allocation to be used as they see fit, so no other refreshments will be supplied by the committee.

Morning rides

No official training program will be in place until the Argus next year. Riders can however get together at 06h00 on Tuesdays, Wednesdays and Thursdays, if they so wish, and do some group training

Saturday and Sunday rides will be coordinated as usual from Waterstone village at 06h00. Be aware that over the holiday season we may have many visitors riding with us, help the committee to keep good and safe riding principles in place. Please try to wear your Wannabee top on a weekend ride.

A new batch of riding tops is available. Please contact us if you need a new top

Membership

We ask all the riders to please rejoin for the next 12 months.

In the previous year we managed to spend the whole R250 on members who joined in club activities.

We endeavour to once again have regular club rides in the New Year. We look forward to breaking the 160 mark in membership for the next year.

CSA news

We are not quite sure how the CYLOSORT licence system and seeding will work next year.

We have received a preliminary report from CSA but it does not yet make much sense as to where the clubs, PPA, the non existing WPCA and CSA all fit together.

We shall keep you all up to date as we get more info.

RACE ENTRIES

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

We are however trading as 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 Cycle Addiction 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 safe cycling

Danie Morkel
0845133246
morkelwade@telkomsa.net

Makadas Overland Challenge 307km report

On the 14th and 15th November, the Makadas Overland Challenge took place from Montague. This extreme mountain bike event is the longest single-stage mountain bike race in South Africa. It started in Montague at 8:00 on Saturday and the circular route, with stunning scenery, went out towards Touwsrivier, Anysberg and back to Montague. The total distance of the race was 307 km and included some “hiker-bike” sections. It was a self navigation “rally” style event, with 7 seconding stations. Two Somerset West cyclists, Dane Walsh and Julian Conrad competed in the event, and also used their participation in the race as a fund raising exercise to generate income for Altus Minnie, a Grade 9 Beaumont learner who recently underwent a heart procedure at Groote Schuur Hospital. Dane and Julian, riding as team “Altus Minnie” finished the event at 2:30 am Sunday morning, in a total cycling time of 18 ½ hours. They were the first team to finish, although the fastest cyclist was solo rider Fourie Kotze from Stellenbosch who finished is an awesome time of 16 ½ hours. This was an inaugural event and is being planned again for next year.

Julian

NUTRITION FOR THE DC (2)

Nutrition for the DC – Ian Craig

These are notes from the recent Bike Max Power 'DC Strategies' workshop at Helderberg World

Race Nutrition

The race is over 200km and is broken into 5 possible segments - fuel-stops points are at:

• 34km – Tradouw Pass
  
• 63km – Op De Tradouw
  
• 105km – Montagu
  
• 163km – Bonnievale
  
  

The early stages are shorter, but this where much of the climbing is. If you are heading for a 6hr effort, this is an average of just over 1hr per stage and if you are heading for a 10hr effort, this would be just under 2hrs per stage. So, at most you will need to fuel yourself on the bike for 2 hours, which is not an excessive time.

How much fluid?

Depending on the heat and humidity on the day, how fast you are riding and how much you personally sweat, you may lose anywhere from ½l to 2-3l per hour. So, you probably can't keep up with fluid loses – it may be realistic to take in 0.5-1l of fluid per hour. If you are riding slowly though and taking your time at fuel stops, please don't drink excessively (over 1-2l per hour) because diluting your body fluids too much can in rare cases need medical treatment (if intrigued, Google 'hyponatremia').

Have on your bike 2 x 750ml bottles per segment, which should be plenty. Most of the fluid should be a sports drink so that you can maximise your fuel intake. With such a long race, though, it is best to include a reasonable amount of solid food, so perhaps dilute one of your bottles if you are eating a lot. Plain water is not the best option because it doesn't provide salts or sugar for the body and won't be absorbed as efficiently as a sports drink.

Which Sports Drinks?

These are sports drinks that I would rate for such an event:

• Hammer: Sustained Energy & Prepetium
  
• Cytosport: Cytosport and Pre-formance
  
• PVM (Energy Dynamics): Octane
  
• Cadence: Revolution
  
• Reflex: The Edge
  

The cheap drinks like Energade, Powerade and Lucozade will make you glow in the dark with the amount of colours and flavours in them and are really just a blend of sugar and water (and good marketing).

It is very easy to do a DIY option – see www.bikemaxpower.com/blogs for my discussion of a grape-based drink. Next week, I'll talk about a DIY Rooibos drink. The most important thing to say about sports drinks is, practice in training and find one you like.

Solid Snacks

• ½ Bananas
  
• Baby Potatoes
  
• Fruit Loaf
  
• Nougat
  
• Rusks
  
• Protein bars
  
• Mule Bars
  
• Jungle Oat Bars
  
• AIM FOR 1 SOLID SNACK PER HOUR
  

Homemade Crunchies – for those who enjoy baking!

• 200g Porridge Oats
  
• 150g Dried Apricots, chopped
  
• 150g Peanut Butter or Tahini
  
• 100g Self Raising Flour
  
• 1 scoop Protein Powder
  
• 25g Mixed Seeds (blended)
  
• ½ tsp Bicarb of Soda
  
• 1 tsp cinnamon
  

Combine ingredients in a bowl, press into a baking tray and bake for 20-25mins at 190^oC

(Makes about 12 bars)

Ergogenic Aids

These are supplements that have been shown to improve performance. There are only really two that I would rave about:

1. Caffeine

• Can increase fat breakdown and decrease carb use
  
• May reduce perceived pain in leg muscles during cycling
  
• Usual dose is 5-10mg/kg BW 1-hour before race
  
• The average cup of coffee contains 60-150mg, average tea 20-50mg and soft drinks about 50mg
  

2. Creatine

• A possible strategy for water loading
  
• Has been shown to decrease muscle damage after marathon running, so good chance that it will help cyclists
  
• 5g per day for 2 weeks +
  

Warning: as I mentioned for the water loading, please talk to somebody who knows how to use these products and try them in training – they can potentially make a big difference to performance, but you need to get it right or it can mess up your race!

Post-race Recovery

These are some products that I rate for after training or racing:

• Hammer: Recoverite
  
• Cytosport: Muscle Milk
  
• PVM (Energy Dynamics): Re-ignite
  
• Cadence: Revive
  
• Your DIY option is simply to mix 20g whey protein powder with your sports drink or fruit juice. Or you can blend up a smoothie with 20g whey protein, natural yoghurt and fruit (with milk or fruit juice to liquefy). So, somebody please bring their blender to the finish line!
  

To relax your muscles after the event, soak in an Epsom Salt bath – 2 cups of Epsom Salts in a bath of warm water for 20mins plus. They are magnesium sulphate crystals – magnesium relaxes muscles and sulphur is a building block for repair.

Good luck on the day – plan ahead and be prepared to enjoy the ride. If you would like any more information, send me an email – ian@craigcoaching.com

Hello Deon

Dirk Hoffman het my gebel en ook ingelig oor jou operasie

Almal in die klub praat van die val.

Op 'n makabere manier is dit 'n duidelike sein wat uitgaan dat almal meer sal moet konsentreer tydens die LSD ritte.

Dankie vir die insig wat jy toon en die positiewe trant van jou brief ten spyte van jou terugslag

Ons sal sekerlik kyk na 'n nota om veiligheid weer te beklemtoon

Interessant hoeveel ouens al eintlik erken het dat hulle in hierdie geval nie 100% wakker was nie.

Sterkte, hoop om jou gou weer op die pad te sien

Groete

Danie

Hallo almal

Ek weet nog nie presies wat gebeur het Saterdag nie. Al wat ek gesien het was fietse wat heen en weer swaai en ander wat geweldig rem wat te verstaande is as 'n ander fietsryer in 'n teenoorgestelde rigting ry ook in dieselfde baan en geelstreep. Ons het net oor die 30 km/h gery toe die ongeluk gebeur het. Ek het vir 'n oomblik afgekyk na die odometer dis hoekom ek dit weet. Dit is ook een rede hoekom ek in die man voor my vasgery het. Daardie oomblik later se rem is te min om 'n ongeluk te verhoed ten spyte van die feit dat ek 'n prosedure gebruik het wat ons jare terug deur die Helderberg Club geleer is om eers 'n gaping tussen jou en die voorste fietsryer te maak sonder om te rem dan af te kyk na die odometer. In hierdie geval het dit nie gehelp nie want die reaksietyd was te min na die opkyk.

Daar is baie klein dingetjies wat mens na moet kyk veral as jy in 'n groot groep ry soos wat Saterdag wel die geval was. Ek wil nie kla nie, dit was 'n ongeluk mens kan niks daaraan doen nie. Maar ons kan soortgelyke probleme vermy as ons almal net attent is op 'n paar reëls. Die sport het verander vandat ek gery het wat veiligheid ook betref. Een voorbeeld is 'n robot. Ons het amper nooit by rooi robot gestop nie. Dit was die twee voorste ouens se verantwoordelikheid om te kyk of dit veilig is vir almal om oor te gaan as dit nie is nie dan het hy die groep gewaarsku en gestop. Nou stop almal by 'n rooi robot wat reg is. Daar is in elk geval voor die tyd 'n waarskuwing deur die bondel aangestuur dat 'n robot genader word.

Dit is iets wat my Saterdag bekommer het, daar was geen geluid gemaak deur enigiemand wat ek kon hoor as waarskuwing dat iets gebeur nie. Dis hoekom ek sommer begin skel het dat 'n groep fietsryers nie net kan stop nie. Daar moet 'n waarskuwing wees. Ek het nie geweet van die fietsryer wat tussen ons deur is nie.

Miskien as voorstel moet ons almal 'n paar dinge neerskryf wat die rit meer veilliger sal maak en dit opsom en op die Wannabee blog sit vir almal om te lees.

Iets wat ek in die groep gesien het: Fietsryer wat opstaan teen 'n bult sonder om te dink aan die fietsryers agter hom. Die reel wat ek geleer het is : Maak eers 'n klein gaping tussen jou en die voorste fietsryer gee twee of drie kragtige trappe en staan op sodat jy nie jou agterwiel trugskiet verby die voorwiel van die agterste fietsryer nie. 'n Geleerde fietsryer sal ook nie sommer gevang word daardeur nie want hy sal altyd 'n 100mm of meer langs en agter die voorste fietsryer se agterwiel wees. Dis hoekom dit lyk of hulle reg op mekaar se wielle ry in die groot fiets wedrenne wat hulle wel ook doen met vertroue omdat hulle almal hou by 'n sekere groep reëls.

Onthou die voorste twee ouens is verantwoordelik om te kyk vir gate, klippe en mense in die pad. Iets wat ek opgelet het van Danie Morkel is dat hy baie attent is op dinge in die pad en selfs die boodskap wat hy kry weer terug te stuur na die ouens agter hom. Miskien moet julle hom laat voor ry die heel tyd. :-) Daar is verseker nog wat waarsku maar daar is wel die wat dit nie doen nie. Heel moontlik omdat hulle nie weet dat daar sulke reëls is nie. Dalk doen ek dinge in die bondel wat ek ook nie moet doen nie. Hoe sal ek weet as niemand vir ons sê nie.

Ek blameer niemand nie. Dit was 'n ongeluk. Maar dalk kan ons toekomstige ongelukke vermy.

Baie dankie
Deon van Zijl

Double Century

The Coronation Double Century is a team event over a distance of 203 km, with up to twelve cyclists per team. The event, now in its 17th year, takes place on 21 November 2009.

Cyclists can once again look forward to starting and finishing in the picturesque town of Swellendam in the Western Cape. Teams will complete the most challenging climbs, Tradouw Pass as well as Op de Tradouw, within the first 60km of the race. From Swellendam cyclists follows the R324 through Suurbraak and over Tradouw Pass towards Barrydale. A left turn onto the R62 takes participants to the challenging 7km Op de Tradouw, before making their way to Montagu. The route then snakes through Cogmanskloof towards Ashton and Robertson, turning left onto the R317 towards Bonnievale and back to the finish in Swellendam.

The event has never been purely about the race, but rather about participation and team spirit. The Coronation Double Century is the cycling equivalent of an ultra marathon - you need to have trained if you want to finish in comfort. Teams will have 10 hours and 30 minutes from the team’s official start time, to complete the 203 kilometers.

Nutrition for the DC

Nutrition for the DC – Ian Craig

These are notes from the recent Bike Max Power 'DC Strategies' workshop at Helderberg World

In the weeks before the DC, it is important to get the basics right. That is, eating for optimum health – eat enough food for the amount of exercise you are doing, ensure that there is some quality protein in each meal and snack and aim for 5 portions of veggies per day (1 portion: size of your fist). This provides a strong base to your pyramid and you can now consider specific Performance Nutrition.

During the actual DC ride, depending on your own metabolism, about 50% of your energy will come from fat burning and most of the rest from carbs (5-10% will be muscle breakdown). So, in preparation for the race, fat burning will be important, but without sufficient carb supplies, you won't hit your higher paces. Therefore, it would be sensible to spend a few days Carb Loading before the event – Wed, Thurs and Frid should be enough. Here are a couple of example diets (2500Cal is about right for a lightly exercising woman or sedentary man and 3000Cal for a heavily exercising woman or lightly exercising man):

	2500Cal	3000Cal
B-fast	1 cup oats; 125ml 2% milk; 10g whey powder; 4 dried figs; 1 medium banana	4 thin slices rye/wholegrain bread; thin smear butter; 2 boiled eggs; 1 cup strawberries; 1 cup blueberries
Snack	2 apples	300ml fruit juice plus 10g whey protein mixed in
Lunch	4 thin slices rye/wholegrain bread; thin smear butter; 50g cooked ham; 1 tomato, ½ cup red bell pepper; ½ cup red onion; 2 tbsp hummus; mustard	80g salmon; ½ cup (dry) brown rice; 1 portabella mushroom; ½ cup red bell pepper; 1 cup broccoli; 1 cup lettuce; 1 cup spinach; 100g sw. potato; ½ tbsp pine nuts; lemon juice/balsamic to taste
Snack	4 rice cakes plus thick spread of hummus	10 small dried apricots plus 20g mixed nuts
Exercise	500ml sports drink or fruit juice (diluted 50% with water)	500ml sports drink or fruit juice (diluted 50% with water) plus 20g whey protein
Dinner	50g Spaghetti (dry); 1 serve Dolmio sauce; 1 tbsp Parmesan; 1 cup lettuce; 1 tomato; ½ cup cucumber; 5 olives	100g risotto rice; 10ml olive oil; 1 clove garlic; I cup onion; 2 sticks celery; 0.25l veg stock

You can choose from any of the meal options and reduce it or decrease according to your needs. Aim to eat evenly through the day and not a small b-fast and lunch plus large dinner as many people do. This is a high carb/low fat/low protein diet, so if it reminds you of what you eat already, then eat more protein and 'good' fats on a daily basis!

Hydration is extremely important for such a long ride. There are 3 ways of 'water loading':

• Salt – ½ tsp sea salt per litre water drunk in the day to two before the race
  

• Glycerol – drags water into body cells. Take 1ml/kg body mass 150mins before event along with adequate water
  
• Creatine – 5g per day taken for 2 weeks + before the event
  

(Warning - if you want to try the last 2 options, please talk to somebody who knows about sports nutrition – you can have some nasty side effects if you get it wrong)!

The Morning of the Race – the Last Meal

• The race is long and you will start steadily, so your breakfast should be decent
  
• Do what you usually do and if you are going to change anything, do it weeks before!
  
• Respect individual needs – some people will be best with a heavy B-fast and light snacks during the ride, others are the opposite!
  
• Include protein in B-fast!
  

Here are a few example B-fasts – if you have a personal race favourite, please share it with us.

• Muesli with milk and sliced banana and 1-3 tbsp natural yoghurt
  
• Oats (cooked or raw) in milk with sprinkle of nuts and seeds and some fruit (honey to taste)
  

  (In both cases, put some whey protein in to increase protein content, if tolerated)
  

• Eggs (2-3) with 2-3 slices of bread (spread with butter) and a tomato or some berries
  
• Light option – 2 slices toast with a good spread of hummus, tahini or PN butter
  

Thanks Ian for sharing this information with the wannabees! Tomorrow I will post more advice and tips from Ian about nutrition for the DC race.

Liam's DC Team is looking for 2 members to join his Wannabee DC team! If you are interested please send us an email ASAP to wannabteam@gmail.com

Hello all

DC is three weeks away

Seems like all the teams went out for the final long rides this weekend.

Saturday Jack and I did a mountain bike ride in Botriver. Wonderful area to ride in except that the 50km race ended after 64 km and the chances for a flat ride is zero. Still it was really worthwhile and a good change from another road session

We saw Julian Conrad riding up the hill on Sir Lowry’s Pass to also then find him on the starting line for the race. Some people just have it. Probably because they train so hard !!

Sadly, probably the first bundle crash in Wannabee history happened on Saturday. This happened on a LSD ride when a rider approached the group from the front and collided into a 40 strong pack.

I do not have all the detail but the sad part is that both Malan Wykert and Deon van Zijl sustained fractures/dislocations

We wish both a speedy recovery. Deon has just made a comeback to the sport and now this.

Morning training sessions will continue from 05h30 Tuesdays, Wednesdays and Thursdays from W/Stone village centre. Come join the group. Each person can train at their own pace

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.

Please remember to pay subs for the next year.

We mean to add real value again this coming year


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

Report on the incident on Saturday

Saturday, 31 October 2009: Started out as a beautifull wind free cycling morning with a group of +- 20 to 30 Wanna B cyclists heading towards Bottelary and Polkedraai. There we were on Old Main Road, 2 abreast and in the yellow line opposite Croydon Olive Estate doing +- 34km/h when a loan cyclist approached on the wrong side of the road. Michel and I were in front chatting and in hindsight reacted too late as it appeared that the cyclist was not going to give us much room to go past him. He decided rather late( that is if he actually new we were there??) to move out into the road facing the oncoming traffic which seemed ok to us as we could not see what cars were approaching from behind. From what I can gather +- halfway past the group he somehow ended up in the middle of us resulting in carnage, needless to say he sailed through without a scatch and carried on going. Most of those who went down landed on the hard ground just off the tarred surface. Malan Wykerd and Deon van Zijl came off worst with Malan sustaining a dislocation and Deon a fractured wrist + damage to his rear wheel. With no place to go Malan went over Deon's rear wheel and then over his handle bars. Once it was ascertained that the injuries were not life threatening most of the group continued whilst a few including myself, Michel, Charles, Henri, Volki, and others remained till help in the form of wives and "cycling mechanics" arrived to collect the wounded.
We wish Deon and Malan (who still wants to do the DC) a speedy recovery, we look forward to seeing you back with us shortly.
Although the oncoming (slightly inebriated) cyclist was totally in the wrong by approaching us on the wrong side of the road, I do feel that this accident could perhaps have been prevented if we had been more vigilant and our reaction time in the front had been quicker (front riders to be more aware of what is happening ahead of them), cyclists behind us did not hear the shout to be carefull of the cyclist approaching (shout loader and gesture), cyclists in the bunch need to ensure that should this happen again the cyclist/pedestrian does not end up in the middle of the bunch.

Your fellow cyclist
Anton de Freitas