Good day to all the Wannabees

I was on call last weekend so did not do any rides

Jack says a fast ride (as always with Danie Malan) was had towards Rooi Els on Saturday. I have no info re Sunday

So, storms are brewing on the Wimbledon courts and the world cup is getting to an exciting finale. Is’nt life better in RSA now?

Today’s news papers write about price fixing in the cycle community. Are we being swindled? Read and make your own decission

Seems like every one is out to get everyone else. Hope the Tour de France will be clean and scandal free this year

Otherwise.....enjoy your cycling and remember, you cannot cheat your own body, time in the saddle is the only way to get fit......or have I missed something?

Website: http://www.wannabteam.co.za

Comments to DEON VAN ZYL or MICHEL de CLIPPEL

MOUNTAIN BIKE RIDE

PLEASE REMEMBER TO ALWAYS HAVE ANOTHER LOOK ON THE BLOG ON THURSDAYS OR FRIDAYS INCASE VENUES CHANGE OR TIMES CHANGE FOR THE WEEKEND RIDES

REMINDERS

We are still looking for names for the DC. 2 teams are full but we want to enter at least two more.

Please contact us

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

Website: http://www.wannabteam.co.za/

Yours in safe cycling

Danie Morkel
0845133246
morkelwade@telkomsa.net

WC BRAZIL - PORTUGAL

Members Invite to View WC match Brazil vs Portugal...Friday the 25 th at 15 30 hours

at the Blaauwklippen Wine Estate on the R44 to Stellenbosch..opp the Techno Park.

Hertzel..082 871 0281

Sasha 083 310 2440

Good day to all the Wannabees

Well the good cycling weather does not seem to stop.

After a lovely reverse Vlaeberg ride on Saturday (just to rattle Jack) we had a fantastic ride guided by Petie through Stellenbosch and surrounds on Sunday.

I think that this was a first for most of the 20 that started the ride. I think that this could be named the brake down ride. Various broken chains, broken egos and a rib or two, but all in all, a real must and do again later in the year. Really enjoyed the lady chirps and occasional scream that sounded during the ride. These rides must be enjoyable for all. Thanks to the strong riders who waited at the top for us at the back.

AND >>>>>>>NO FLATS ON THE ROAD. Of course I had a slow puncture, but was sealed by the STANS and after a few pumps we were away again

2010 going full throttle with quite a few champion teams getting a bit worried about getting to the second round. Someone said, referring to Bafana, ‘forget about winning the cup, rather be excellent hosts!’

Having listened to everyone who has attended a game or that have been near a game, it seems to be a major success.

The question is thus, WHY CAN’T WE DO THIS ALL YEAR, IE, KEEP THE QUICK COURTS OPEN, KEEP THE PLACE CLEAN AND KEEP VISIBLE POLICING AS IT IS NOW?

Say no more.

Here is note from Hertzel. Phone if you want to join.
Members Invite to View WC match Brazil vs Portugal...Friday the 25 th at 15 30 hours

Hi Danie
Sasha and I would be viewing the above Game at the Blaauwklippen Wine Estate this Friday . The Venue is on the R44 to Stellenbosch..opp the Techno Park.
Please be so kind to mention the above on the Blog inviting all those that are " unemployed” plus their Spouses of good standing to join us
Kind Regards
Hertzel..082 871 0281
Sasha 083 310 2440

Jenny seems to be OK and also hear that Michel had a night ride fall, shoulder painful but head OK.

We have had very little feedback re the website. We have so many IT people around, any comments?

Remember that the LONGSLEEVE tops are available from both shops. The material is not stretchy so if you have arms that are too long, Pieter will add a cuff. Please contact us if you need adjustment to your top.

After speaking to Petie, the price is as priced in the shop. If you are a user of Malan’s shop, just make sure, he might also have some in his shop

Website: http://www.wannabteam.co.za

Comments to DEON VAN ZYL or MICHEL de CLIPPEL

MOUNTAIN BIKE RIDE

PLEASE REMEMBER TO ALWAYS HAVE ANOTHER LOOK ON THE BLOG ON THURSDAYS OR FRIDAYS INCASE VENUES CHANGE OR TIMES CHANGE FOR THE WEEKEND RIDES

REMINDERS

We are still looking for names for the DC. 2 teams are full but we want to enter at least two more.

Please contact us

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

Website: http://www.wannabteam.co.za/

Yours in safe cycling

Danie Morkel
0845133246
morkelwade@telkomsa.net

Winter Cross Training

Cross training for cyclists
The success of triathlon, duathlon, and adventure racing has been largely due to athletes 'crossing over' from different sports and becoming involved in new or different sports activities.
Traditionally, cyclists have been very shy of practicing anything other than riding a bike, but triathletes (and their ilk) have found that rather than inhibit performance in their primary sport, training in others has enhanced it. Many successful runners now use cycling, water running, or swimming in their weekly training schedule.

What is cross training?

Cross training is exercising in several sports or activities to achieve a training goal.
Good sports and activities to complement cycling include:

• Weight training
• Running (especially if you are a mountain biker or cyclo-cross rider)
• Swimming
• Roller blading or speed skating
• Rowing
• Weight training
• Circuit training and aerobics.
• Cross country skiing is excellent too.
• Even alternative cycling disciplines can be beneficial.

Running, cycling, swimming, canoeing, rowing, weight training, circuits and aerobics add variety and help increase the amount of exercise that can be done, while minimizing the amount of stress on an athlete's body.

How can cross training improve my cycling?

• Reduce injury - When we exercise we place stress on our muscles, which damages the fibers. During rest, the muscles are regenerated and become stronger. If you cycling your only exercise, the same muscles are always stressed and in the same fashion. This increases the likelihood of the muscle actually being 'pushed' too hard and picking up an injury. By exercising with other activities, the stress on the muscles used in cycling is reduced and this reduces the likelihood of injury.
• Flexibility training such as pilates, yoga or a good stretching routine also reduces the chances of injury, as you develop a wider range of motion and such exercises can improve the blood flow to the muscles.
• Balanced fitness - By combining a variety of activities, different muscles are used and a more balanced overall fitness can be achieved. Cyclists are notorious for having very strong leg muscles (though often short, or tight hamstrings) but relatively weak upper body strength. For example instead of doing a long cycle ride, it may be better to do a shorter, more intense ride (perhaps on a turbo trainer) and spend more time weight training. Mountain bikers, cyclo-cross riders and anyone who has to ride up hill, will certainly benefit from more strength in their arms.
• Other activities such as aerobics or circuit training can be very useful to develop improved cardiovascular fitness in quite short sessions. Weight training too will show greater benefits as you can easily isolate particular muscle groups, control the exercises and adjust the load more easily than you can if you just ride a bike.
• Such exercises can also help to balance muscle usage to prevent problems. Since cycling is a very repetitive action, the big quadriceps muscles can become overdeveloped and may actually cause problems with the knee (or hamstrings sic). Alternative exercises off the bike can help to keep the opposing muscles in good condition and prevent many injury problems.
• Add variety - Training with more than one sport not only reduces stress and gives more rounded fitness but is great for motivation. With more variety in your program there is less of a routine to training, which is great to alleviate boredom and keep you motivated. Each time you come back to an activity it will feel 'fresh' and you'll be keen to work hard at it, rather than feeling you're stuck in a regular groove of repetitive activity.
• If you're a road rider, even just going mountain biking can be beneficial for variety, improved leg strength (because off road riding involves higher rolling resistance) and more upper body strength. Similarly, mountain bikers can benefit from road riding to improve their cadence and speed, and allow their bodies a bit of respite from the regular battering received from off road riding. Longer rides are also possible, which will help improve stamina.
• In addition, when training for longer distance events, adding variety to training by incorporating shorter, more intense sessions, you will keep and edge to your speed.

How should I choose my additional activities?

It is important to choose a sport that complements your cycling training. There is some debate that suggests less well-trained athletes have more to gain from cross training than elite riders and that elite riders should only concentrate their training on cycling. However, for reasons of variety, overall body balance and more efficient training, there is a great deal in favor of cross training. It's worth keeping to activities which prioritize cycling muscle usage though. Speed skating or roller blading are excellent, as is cross-country skiing (if you're in the right place at the right time). Out of season you can spend a bit more time on alternative activities such as weight training, aerobics and circuit training, but during the season it's best to concentrate your time on exercise which is more directly related to cycling. Track riders may spend some time weight training during the season, as might mountain bikers and cyclo-cross riders who would also benefit from some running training too. Swimming is a very good recovery exercise for cycling as it rests the usual cycling muscles, works the upper body and provides good cardiovascular benefits without having to be highly competitive or overly strenuous.

Some sports, contact sports like soccer and rugby, and those which involve a lot of twisting and turning like squash can pose a high risk of injury. You don't necessarily need to totally avoid them but you should be aware that if an injury occurs while participating in them, it could set back any progress you are making with your cycling.

Cross training and injury

While some injuries require a total break from any exercise, others require total rest from cycling only - particularly high intensity, strenuous or endurance riding. Research has proved the benefit of staying active even when injured. The injury heals more quickly (through improved blood flow) and you do not lose too much fitness - so you can regain your level of fitness more rapidly once the injury has healed.

For example, with a broken wrist or collarbone, you may be able to use a turbo trainer on which to exercise, or do some lower limb exercises in a gym.

Good day to all the Wannabees

Had our meeting last night.

Few points of interest:

The poll on the BLOG shows that some people want to start later on a weekend ride. After discussion we decided to keep the times at 07h00 for roadies and 07h30 for the M/Bike outrides. I know that Alf has a few starting at 08h00 but officially the rides start at the times as above.

A new mountain bike track will be set up on the farms surrounding Waterkloof farm up to the area under Hans se kop with a final idea to go over the mountain to Grabouw. This is a project of Johann Kriegler who will be using this as part of the Wine 2 Whales route

The route will be built with money from PPA and we shall then be involved in upkeep and management….more later. Watch out for a recce ride in the near future.

CSA will be setting up a meeting between WPCA and PPA to settle the politics between the 2 here in the WP.

We shall keep you posted as soon as we get info regarding the status of each group. Both do have a roll to play. This has to be defined.

Looks like there could be up to 5 teams for the DC. Please stay in contact and make sure that John has your name. Team captains will contact the riders re payment and training

Sad to report that Jenny had a fall last weekend. I do not like the fact that we have a fall a weekend, so be alert especially in the wet. Jenny managed to cycle on, so hope she is OK.

Remember that the LONGSLEEVE tops are available from both shops. The material is not stretchy so if you have arms that are to long, Pieter will add a cuff. Please contact us if you need adjustment to your top.

Our website is up and running. Please go there and comment. This will run with the BLOG until we are happy with the website.

Website: http://www.wannabteam.co.za

Comments to DEON VAN ZYL or MICHEL de CLIPPEL

MOUNTAIN BIKE RIDE

There will be a mountain bike outride starting from Paradyskloof Engen near Stellenboch this Sunday. Starting time will be 07h30

PLEEEZE make sure that your tyres are puncture protected.

A conversion to tubeless will now cost about R600.00. A good investment I think.

PLEASE REMEMBER TO ALWAYS HAVE ANOTHER LOOK ON THE BLOG ON THURSDAYS OR FRIDAYS INCASE VENUES CHANGE OR TIMES CHANGE FOR THE WEEKEND RIDES

REMINDERS

We are still looking for names for the DC. 2 teams are full but we want to enter at least two more.

Pleaser contact us

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

Website: http://www.wannabteam.co.za/


Yours in safe cycling

Danie Morkel
0845133246
morkelwade@telkomsa.net

MTB RACE

Greyton Classic MTB
ESCAPE THE 2010 CITY MADNESS - Rather Ride The 4th Greyton CLASSIC MTB
Event Date	:	19 Jun 2010
Province	:	Western Province
Venue	:	The Oaks Farmstead R406, Greyton
Online Start Date	:	30 Mar 2010
Online End Date	:	17 Jun 2010
Contact	:	Angela
Contact Number	:	info@targetevents.co.za

MTB RACE

Nine To Five 8-hour Team Relay MTB event
Mountain bike enthusiasts, leisure cyclists and spectators can look forward to an action packed day of fun at the sixth Dirtopia Nine-to-Five Mountain Bike Team Relay
Event Date	:	16 Jun 2010
Province	:	Western Province
Venue	:	Delvera Farm R44 near Stellenbosch
Online Start Date	:	08 Apr 2010
Online End Date	:	11 Jun 2010
Contact	:	Dirtopia Trail Centre
Contact Number	:	021 884 4752 / www.dirtopia.co.za

Inspired Bicycles - Danny MacAskill April 2009

Good day to all the Wannabees

Looks like you are all still reading the Buzz because I get some comments relating to the lack of stimulating news lately!

BUT >>>  not to much excitement for those who do not attend the club events.

Thanks to our M/Bike section we once again had a wonderful ride through the farms on Sunday. Ralph and Anton taking us through really wonderful areas between Somerset west and Stellenbosch.

It really was not that cold on Sunday. We were all dressed in 3 to 4 layers of warm stuff but Alf of course arrived with only a short sleeve Wannabee top. Claire then topped that by arriving at Dulce’s with a mini costume and ‘plakkies’ (these Englishmen only understand cold weather as minus something it seems?)

This was again followed by a club sponsored coffee at Dulce’s

Come and join us on the outrides. Really a place for every one. I like it when new riders arrive on the day, less strain on my legs

4 days to kickoff soccer world cup. I big wish is that all goes well.

This boertjie even bought a ‘GEES’ flag for my car!!

Look on the BLOG for minimum requirements when joining a M/Bike outride.

Ralph also takes a dummy for me to suck on when I moan too much….essential part of his kit

WPCA is having an AGM tonight. Cannot wait to see what transpires.

Jack had a tumble on Saturday, ? bruised/fractured rib. Still rode home and reported not feeling to bad.

Wet roads at this time of year and as Saturday also combined with mist asks for bigger following distances between bikes.

BE ALERT

After next week’s committee meeting I should have more to report on.

PLEASE REMEMBER TO ALWAYS HAVE ANOTHER LOOK ON THE BLOG ON THURSDAYS OR FRIDAYS INCASE VENUES CHANGE OR TIMES CHANGE FOR THE WEEKEND RIDES

REMINDERS


We are still looking for names for the DC. 2 teams are full but we want to enter at least two more.

Pleaser contact us

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

MTB

Hello All,

Here is my list of things to take on a MTB ride. (own list and from Mountain Bike Action)

1) A hydration Pack or sufficient liquid in bottles
2) A thin Jacket (never know when it will get cold or the wind will start blowing)
3) A decent pump or bombs but when the bombs run out a pump is needed.
4) 2 spare tubes for non-tubeless riders and 2 tubes for tubeless riders (to assist anybody)
5) A mini tool Tyre Levers
6) Some paper money, for coffee or to maybe use as a gator
7) Maybe some advils to ease the pain in a very long ride
8) FOOD 2 energy bars, gels, some sandwiches for a long ride
9) Lip balm and or Sun screen.
10) A plastic bank bag for the loose stuff.
11) Patch and Solution
12) Some extremely large patches for using as a gator
13) Chain Lube
14) A sense of humour for when the others lose theirs
15) Identification, take your club card or write your details on a card.
16) A mobile phone with Emergency numbers on it (ER24 = 084 124), your local doctor, your local hospital. If you do not have a mobile phone, a card with the details on it
17) Enter a name in as ICE (In Case of Emergency) so that other riders can call that person. Do not lock your phone with a pin.

Ralph Rudd

MTB RIDE - SUNDAY 06 JUNE 2010

MTB RIDE - SUNDAY 06 JUNE 2010
There will be another MTB club ride this coming Sunday starting at 07h30 starting from Waterstone. Long term weater forecast looks good.

We will once again cater for the slower riders and the "race snakes"

Kindly ensure that your bike is in good working order and that you have slime in the tyres to prevent punctures or alternativly go the tubeless route - you will not be dissappointed.
See you on Sunday

The Wannabee MTB Team