Greetings,

A pretty hectic past week. Attended quite a few meetings with regards to school cycling, training, VO2max tests and, with regards to us “the Wannabees”, definening, and putting plans in place, (hopefully exciting) for the year ahead of us. Still confused though!!

Pretty busy w/end as well. Good turnouts again.

Woke-up yesterday rather late-ish. Wasn’t going to make the group so on the spur of the moment Erna and I decided to shoot out to Westlake and possibly join up with Cyclelab. Nobody around. Must have started earlier than I thought.

Wind not up yet so we went up Ou Kaapse Weg, turned left at the main intersection towards Fishhoek, around the coast into KalkBay, up Boyes Drive and back to Westlake. Beautiful ride. Something different. Only 30ks and took us an hour and twenty min. Pretty testing I might add and then of course breakfast. Back in town just after 11.00am.

Maybe we should contemplate slotting an away ride now and then. Think about it. Maybe we can discuss it at the INFO Meeting next Monday, 3rd September, @ 6.30pm at the Methodist Church. Moenie vergeet nie.

On Sat we also had the Bredell circuit rd race take place at midday “Falcon Sports and WP run”. Excellent turnout with several juniors from this area competing and just about all the Elites pitching. Many thanks to those who came and supported the race. I’m sure u enjoyed it as much as I did.

Well u don’t get them much Tougher than our good friend Henri Meier. Not that long ago that he had a bad fall with pretty severe injuries and here he is back on his bike again. Withdrawal symptoms were getting to him so he just had to get going again. Good to have u back. Tread (cycle) gently Henri!!.

Have a great week.
Ek.

Good Morning,

Mondays, traditionally the start of things. Plan for the week supposed to kick in with all the expectations and drive to achieve those things that u/one did not get to the previous week.

Great ideas spring to mind but alas quite often they just stay great ideas. Typical of what I’m leading to is training. Going to do a little bit more than last week. Go that extra kilometer (not mile, kilo is shorter), cut back on the sugars, drank goed and droe wors and just become so boring, but HEY, the plus is that the weight is supposed to come down and all the benefits that go with that weight loss.

I am a typical example. Coming off the Epic training the old CREEP has made its presence felt. Creep meaning weight creep. Up from a reasonable 81kgs to a not acceptable 88kgs. Nou begin die probleme. Die afsny van all die lekker goed. No more excuses. Maar hel, dis moelik. Is ek alleen in hierdie boat of is daar nog daar buite wat sukkel?

Maybe we should start a weight sukklers club. But do not despair we have an answer to the problem and that is “SHASA the Greats”
Cabbage Soup recipe. I have made it available before. Should u need it please contact me. DIT WERK!!--- Alles.

Well this w/end saw us blessed with great weather. Sat the social DC team did a credible about 130ks, fantastic and well done to all of u. Plan your rides and ride your plans. Pretty simple I think. John and his team did a longish ride on Sunday and also had a great turnout. Well done.

Andre, the MTB man, got off to a good start with no less than 9 riders joining him on our first Wannabee MTB session. Great stuff. Much more to come.

Several of our youngsters took part in MTB races and once again fared well.

And then of course the Trans Baviaans. Well, Henning, partnered with Jane Steggie, came first in the “Mixed Cat”. Many accolades to Jane and Henning. U must both be very chuffed and rightly so. What an incredible win!!

This coming Sat there would appear to be a race here on the Bredell/Winery/R44 circuit. Should be exciting to say the least. Check on the Falcon Sports site to confirm time etc. Most probably 120ks or so and should be a good DC training ride/race.

Have a productive week. Please DO NOT forget about the INFO meeting planned for Monday the 3rd of Sept. 6.30pm at the Methodist Church.


Goedgaan,
Ek.

Epic fever starting for all of those riding next year. In the mean time look at this stunning video of the 2007 Epic.

Good Morning,

Just about mid month and I am still way off budget for the month. Better start working and spend less time on these wonderful cycling matters and opportunities.

Was n laang naaweek, but there were still pretty good turnouts. Whales frolicking quite close and a beautiful sea to go with it.

Well something new is about to happen. We have in our midst a VD Merwe, Andre is name, and he has taken it upon himself to get the Wannabees MTB side going. As from this coming Sat (18/8) he will be leading those who wish to pitch for a Delrust (about 2.5hrs) off road ride. Starting as per the norm at Waterstone at 7.00am. Should u wish to join him then all u have to do is pitch with your mountain bike and “sien djy hier sien djy daar, djou plek is bespreek om op Delrust te baljaar” Flattish and not technical at all and u will be looked after by non other than AVDM.

What Andre plans to do is draw up a proposed ride/venue list for the month which we will place on the blog. Most probably on Saturdays. Many routes to choose from and it should be great.
It’s a start long overdue and yes there will be changes. One, as per the road, will have to cater for the Windies, the Loudies, the geriatrics etc. Bear with us.

We will have a set of rules. We will only ride in areas/on farms where we have permission to ride for example. More about that later. Many thanks Andre!!!

Some went up to Swellndam for the off road race and it would appear that young Wynand Cilliers did well. Congrats to all who raced!

Please do not forget the”Info” end of the year meeting scheduled for Mon the 3rd of Sept, Methodist Church at 6.30pm. Should be very interesting. Hope to have a guest speaker and an announcement or two. Should only take about one hr.

Remember this all about u as a Wannabee. Please be there.

Goedgaan,

ek

Some interesting info by Sarel Venter (from my Lambda trapkar team !) who just completed the Transalp.

Michel its for the blog if you agree.

Andre van der Merwe PhD

Almal hou mos daarvan om altyd die verskillende klimme se profiele te vergelyk.

Hier is 'n lekker een van onder na bo:

Argus
2e dag van Epic 2007
2e dag van TransAlp 2007

Korter afstand het niks gehelp nie.

Groete,
Sarel Venter

Good Morning,

Blikkies, maar die afgelope paar naweeke was nogal koelerig!!. Up in the Grabou area, in the region of zero to 3 degrees C. Chilly to say the least. Not many months to go and we will be blown away and cooking in the typical Cape summer time.

Reasonable turnouts for the DC training rides for several of the teams once again. Well done to all. Julle wat nog bietjie slapg—t is moet nou begin koers kry of hoe??. The DC is a team event and the more that turn out for the training rides the more u as an individual support the team. Verstaan djulle?

The more prepared u are for the event the easier and better it is for the whole team. Remember, remember, remember, everyone in the team has to take the front and work a little bit. If u are not feeling strong that day just work or soft pedal for a short distance as opposed to the normal couple of hundred meters or so. Dit help geensins as net ‘n paar mense al die werk doen. OF HOE???

UNITY IS STRENGTH

I’m led to believe that Yolanda took a tumble in Jonkershoek on Sat. Hope all is ok.

Several of our local youngsters took part in the MTB race on Sat and did very well. Congrats menere.

The hype, scandal, accusations and much more have not left us after the TDF even though it is history. Hopefully the sport will eventually be cleaned up.

Well, have a great money making week. Save it and buy that bit of kit that u have been longing for.

We are planning to have our annual Info Meeting most probably the first Monday(3/9) of September so please diarise it now. We need to have as many as possible there. Will be confirmed.

bit of info.

Go well,

Ek.

Top cyclist Ryan Cox dies01/08/2007 07:07 - (SA)

Johannesburg - South African cyclist Ryan Cox, 28, died in the Kempton Park hospital around 05:00 on Wednesday, 702 Eyewitness News reported.

Cox, who rides for Team Barloworld, although he was not part of the team for the Tour de France, underwent a vascular lesion operation in Europe three weeks ago.

He returned to South Africa to recuperate, but his condition deteriorated on Monday, and he was rushed to hospital.

The radio station reported that Cox had died while undergoing emergency surgery to repair a bleeding artery.

It also reported that his heart had stopped three times before going into theatre.

Cox, a two-time SA road cycling champion, also won the Giro del Capo and the Malaysian Tour de Langkawi and represented South Africa at the Commonwealth Games in Melbourne last year.

©www.news24.com

Good Morning,

Was a bietjie slapg..t die afgelope paar weke. What with the winter coming in with a vengeance and the mid year school holidays there wasn’t that much to report on.

Well this past week hasn’t been much different. Kids are back at school and for some the work situation is back to normal.
We have however had a couple of mishaps on the bike recently. Henri Meier had a bad fall and will be out of action for some time to come and Danie GP argued with a railway line, but would appear to be ok other than his ego. A speedy recovery to both.

If nothing else, the organisers of the TDF are hell bent on cleaning up the drug thing in cycling and all accolades to them. Surprises have been the order of the day in this years TDF and I must admit even with there being no LA I really on the occasion sat riveted watching all the drama unfold on virtually a daily basis.

Today having been the final run in, and with our own Hunter vying for another win, and possibly the green, and then of course the margin between young (BRILLIANT) Contador, LL and Evans one couldn’t really have asked for a more fitting finish to arguably the greatest sporting event of the year.

Will be interesting to hear what Volkie has to say re all the drama. I’m led to believe that he was pretty close to all the action. Maybe we can lend him our ears for a short session - should be interesting.

LIFE AFTER THE TDF.

Took a chance yesterday and tested the wisdom of the Botrivier mense. According to them it can be raining cats and dogs on this side with the traditionally pumping NW while on that side in the valley its not that bad. Well, a few of us braved the elements (and yes there were quite a few feint hearted) but WHAT A RIIDE!! -- WHAT A RIIDE!! And then of course coffee and Boere Beskuit (vars uit die oond) with the Tannie at halfway and the traditional coffee at Houwhoek Hotel after the ride. We are surely blessed!!!

Slowly but surely we are seeing more and more light early in the mornings and before we know it will be able to get out at 5.30am.

DC training is still going somewhat according to plan for most of the teams and many are slowly preparing themselves for the Trans Baviaans and the Karoo to Coast.

Well its that time of the year again. Quite a few in the Basin area have managed to secure spots for the Cape Epic. Having experienced a small part of it, it certainly opened up new areas cycling wise, and we met many new friends whilst training. We are still picking the fruits of the MTB routes that we managed to find and what a great alternative/add on to the road.

As is the tradition we will be holding the annual briefing session for the Wannabees towards the end of August and we trust that u will all be there to support, give input and share the common interest that we have in cycling and more so safer cycling in the Basin area.

We envisage doing a kit run again. Attached is a brief from Ina and Lourene who are responsible for the kit with Pieter. Please reply to them directly.

We are planning a run on cycling gear. We have to do a run of minimum 35 shirts.
The shirts will remain the same as the last print and will be available at R180
The Shorts - Red on the sides and the rest Black with double lining at the back and available in a ladies shorts, men shorts R220 and bib at R280
We have a winter jacket with logos and some parts reflective and back pocket available
Zip off sleeve R350
Non zip off R300
Should you be interest please let us know via email with your order and size for planning. Bear in mind placing of the actual order will only be done with payment received.

Kind regards
INA AND LOURENE
Ina : 082 468 6919 propcon4@mweb.co.za
Lourene: lourene@saswift.com

Go well, have a great week.
ek

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

Hello Erill & Erna.

Hope all is well with and that the cycling going strong, how’s the DC schedule coming along, have the teams been picked yet, will you be in a team of some sort.

I have managed to get a bike, Bianchi full carbon, not bad, had it 3 weeks been out on it a bit. I registered to do the British Cyclosportive, London to Canterbury, which is tomorrow, 1st July, its basically follows the same route as stage 1 of the TDF, I registered as a Wanna-B, so I will be kitted out in the Wanna-B kit, thinking of all of my team mates back in good old SA. I'll have a photo taken and forward it on. I will more than likely go up to London next Saturday, to watch the prologue, they say its going to be rather festive, then on the Sunday, i want to try and find a quiet spot to watch the tour, will be wearing my Wanna-B shirt, so if you are watching, stay tuned for when they pass through Maidstone, I will wave.

Anyway, let me go prepare for tomorrow, please send my regards to all.

Regards

Dominic