CLUB MEMBERSHIP HITS A TON AND STILL COUNTING!!!!
As at today we have 103 paid up members for 2009 with no less than 27 new members. This is really fantastic and the committee really are thrilled at the response we have had to the appeal to renew the memberships. There still quite a few members who are still to renew their subscription and we look forward to receiving their payments soon. The memberships have been processed and the new 2009 membership cards are being prepared and you will soon be receiving these with the new list of businesses in the area where you will be able enjoy some really exciting discounts. All the registered riders that have completed the forms for licence applications have been submitted to CSA with your payment. Should anybody need any further information do not hesitate to call Charles.
Charles Nesbitt
0832919438
0214072735
charlesnesbitt@woolworths.co.za
Tuesday, January 27, 2009
Danie, dankie vir die mooi woorde in die nuusbrief (jys net jaloers dan ek jou nie gestoot het nie)
Technical tips:
Punctures:
1. Reduce punctures my making sure your tyres are pumped 8.5bar – do this in the morning before each ride – it taken one minute and saves your embarresment and holding up the group for five or more minutes
2. Inspect your tyres for embedded glass by deflating it and pinch it between your fingers to open the contact surface (middle of the tyre). Replace the tyre if worn – invest in your sport your health.
Gear changing:
1. When you need small cadence adjustment change only the rear (right lever). When you change at the front, change the rear as well. Easy to remember – when you push the big level on the left (to larger gear in front), push the big level on the right at the same time. The same with the small level on the left and right sam time. After this adjust the right (rear) gears to the right cadence. This technique helps you to best maintain momentum , specially when riding in the group.
Drinks:
1. On Sunday one cyclist (that i know of) arrived without waterbottles. Another with only one bottle – for a 100km – 5hour ride. The first didn’t finish and the second dehydrated. You need a bottle of liquid for every 1 to 1.5 hours. Don’t kill your body.
Nice day.
Andre van der Merwe PhD
andrevdm@sun.ac.za
Technical tips:
Punctures:
1. Reduce punctures my making sure your tyres are pumped 8.5bar – do this in the morning before each ride – it taken one minute and saves your embarresment and holding up the group for five or more minutes
2. Inspect your tyres for embedded glass by deflating it and pinch it between your fingers to open the contact surface (middle of the tyre). Replace the tyre if worn – invest in your sport your health.
Gear changing:
1. When you need small cadence adjustment change only the rear (right lever). When you change at the front, change the rear as well. Easy to remember – when you push the big level on the left (to larger gear in front), push the big level on the right at the same time. The same with the small level on the left and right sam time. After this adjust the right (rear) gears to the right cadence. This technique helps you to best maintain momentum , specially when riding in the group.
Drinks:
1. On Sunday one cyclist (that i know of) arrived without waterbottles. Another with only one bottle – for a 100km – 5hour ride. The first didn’t finish and the second dehydrated. You need a bottle of liquid for every 1 to 1.5 hours. Don’t kill your body.
Nice day.
Andre van der Merwe PhD
andrevdm@sun.ac.za
Monday, January 26, 2009
CAPE ARGUS TRAINING PROGRAM
This week we are in Week 8 of our 12 week Argus Program, and this is the biggest week before we start tapering towards the big A! The program wants you to do a full 9 hours (the maximum that we specified in the design) this week, broken down as follows:
For the new-comers, what are the heart rate zones everyone talks about? Here we go:
Green zone : 50 - 70% of max HR (heart rate) This is the aerobic endurance, or fat-burning zone. You should spend about 75 - 80% of your time on the bike in this zone.
Blue Zone : 70 -80% of max HR. At this heart rate you should be just under your lactate threshold, i.e. the HR at which your muscle cells start producing lactic acid as it goes from aerobic to an-aerobic functioning. This is also called the aerobic stamina zone, because you will help lift your lactate threshold if you spend about 15 - 20% of your time on the bike at this HR.
Yellow Zone : 80 - 90% of Max HR. The lactate threshold (LT) of most people lie in this zone, so by training in this zone, your HR will fluctuate to just under and just over your LT. This zone is most effective in raising your LT, and is therefor aptly called the lactate tolerance zone. You should spend between 5 - 10% of your training time here.
Red Zone: 90% + of max HR. You will not gain much benefit from training in this zone, and spending a significant amount of time in this zone is not good for your body. In racing, however, your HR will often go here as you try and stay with the bunch up hills etc.
Max Heart Rate: To find your max heart rate, go and ride a long steep hill, like Spook Hill from the Parelvallei side, or ride up to the Steenbras pump station. Push as hard as you can toward the last half of the hill. When it feels like you want to fall off your bike from exhaustion, look at your heart rate on your heart rate monitor - that should be your max. That is the most accurate way of determining your max HR.
This Week (Week 8)
Green Zone 50 -70% 6h18m
Blue Zone 70 - 80% 1h37m
Yellow Zone 80 - 90% 1h05m
Therefore with today being a rest day, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Warm-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Warm-down 10min.
Thursday Warm-up 10 mins, Blue Z 30 min, Green Z 20 min, Warm-down 10min Waterworks intervals
Friday Rest day or phone a mate and do 60 min Green Z if you can't make the week-end's rides
Saturday LSD Ride 2h5m : Green Z 90 min; Blue Z 20 min; Yellow Z 15min
Sunday: LSD Ride 2,5h : Green Z 110 min; Blue Z 20min; Yellow Z 20min
Enjoy the ride!
This week we are in Week 8 of our 12 week Argus Program, and this is the biggest week before we start tapering towards the big A! The program wants you to do a full 9 hours (the maximum that we specified in the design) this week, broken down as follows:
For the new-comers, what are the heart rate zones everyone talks about? Here we go:
Green zone : 50 - 70% of max HR (heart rate) This is the aerobic endurance, or fat-burning zone. You should spend about 75 - 80% of your time on the bike in this zone.
Blue Zone : 70 -80% of max HR. At this heart rate you should be just under your lactate threshold, i.e. the HR at which your muscle cells start producing lactic acid as it goes from aerobic to an-aerobic functioning. This is also called the aerobic stamina zone, because you will help lift your lactate threshold if you spend about 15 - 20% of your time on the bike at this HR.
Yellow Zone : 80 - 90% of Max HR. The lactate threshold (LT) of most people lie in this zone, so by training in this zone, your HR will fluctuate to just under and just over your LT. This zone is most effective in raising your LT, and is therefor aptly called the lactate tolerance zone. You should spend between 5 - 10% of your training time here.
Red Zone: 90% + of max HR. You will not gain much benefit from training in this zone, and spending a significant amount of time in this zone is not good for your body. In racing, however, your HR will often go here as you try and stay with the bunch up hills etc.
Max Heart Rate: To find your max heart rate, go and ride a long steep hill, like Spook Hill from the Parelvallei side, or ride up to the Steenbras pump station. Push as hard as you can toward the last half of the hill. When it feels like you want to fall off your bike from exhaustion, look at your heart rate on your heart rate monitor - that should be your max. That is the most accurate way of determining your max HR.
This Week (Week 8)
Green Zone 50 -70% 6h18m
Blue Zone 70 - 80% 1h37m
Yellow Zone 80 - 90% 1h05m
Therefore with today being a rest day, the rest of the week looks as follows:
Tuesday Warm-up 10mins, Yellow Z 30min, Warm-down 10min West Road intervals or S/West hill course
Wednesday Warm- up 10 mins, Green Z 40 min, Blue Z 10min, Warm-down 10min.
Thursday Warm-up 10 mins, Blue Z 30 min, Green Z 20 min, Warm-down 10min Waterworks intervals
Friday Rest day or phone a mate and do 60 min Green Z if you can't make the week-end's rides
Saturday LSD Ride 2h5m : Green Z 90 min; Blue Z 20 min; Yellow Z 15min
Sunday: LSD Ride 2,5h : Green Z 110 min; Blue Z 20min; Yellow Z 20min
Enjoy the ride!
Goeie dag almal
Dit is vandag lekker om hierdie nuusbrief te skryf.
Yesterday I joined close on 65 riders on our first club ride for 2009.
What a pleasure. What a wonderful day. What good company and many other wonderful things.
Thanks to all the callers on the day but thanks most of all to all the club members, who were well behaved, thus making the ride a pleasure for all the officials
Probably proves that the problem riders are not the paid up members of our club !!
Dankie ook aan Kobus Franken dat hy vir Jan gekry het om die offisieële ondersteunings voertuig te bestuur en dit sonder om petrol geld te wil aanvaar.
Daar was ook ander motors wat saam gery het en ondersteun het…. Baie dankie.
Net twee valle, albei deur Mariaan, eerstens met haar aankoms by die begin teen die sypaadjie vas en tweedens toe Andre van der Merwe, teen ‘n heuwel uit nogal, vir haar lesse en toerusting advies wou gee, haar gestamp het en haar laat val het.
Los die vrouens Andre !!!
Dit was mos jou skuld nê ??
Seriously though, this was part of the training schedule which continuous on Tuesday, Wednesday and Thursday at 05h30 from Waterstone Centre.
The schedule for this week will be posted on the blog.
For determining what your maximum heart rate is, either use the method as per the blog, or contact the Sport science centre at Stellenbosch University and go for a full formal assessment.
Winners in the past week were
Michelle Lombardi got a second place in Gauteng during an Xterra race, well done to her.
Keep the goodnews coming. Please pass on results of races for publishing in the newsletter
Lastly, members now up to 80 and growing.
Welcome to all the new members.
Any ideas for our next club ride planned for end of February ? Give ideas through to me by email please.
Yours in safe cycling
Danie Morkel
0845133246
morkelwade@telkomsa.net
The renewal notices have been distributed, please complete and return to Charles as soon as possible
Please put the blog address on your computer as a hotspot
http://www.wanna-b-team.blogspot.com/
Danie Morkel
0845133246
morkelwade@telkomsa.net
Letter to my fellow cyclists from Anton, Joshua and Kathryn de Freitas:
What a great morning Sundays ride to Franschhoek turned out to be. Besides the great turnout, beautifull weather, excellent coffee etc etc, I was once again reminded of what a fantastic bunch of people I frequently cycle with, when the following happened:
My 9 year old son and I started in the medium group on a tandem with the thinking that we could drop back to the slower groug if required. We managed to stay with the group till the dreaded Helshoogte which I new would take us sometime to climb. We had a slight head start as we started the climb but the bunch soon past us. About halfway up we passed Hertzel who had a puncture (assisted by Archie) and I then thought great the guys will not only be waiting for us at the top. Josh and I continued to plod slowly on, not a minute later we saw the group coming back down and they turned to join us. Now this is what cycling is all about, they had decided to come back to give us moral support and encouragement for the rest of the ride to the top. To all of you (I cannot remember all the names) who came down with John Arnold to join my son and I, it is an absolute pleasure to ride with people like you and you might not realise what it meant to my son who once again learnt a invaluable lesson in life about being there for others amongst other things.
To those who encouraged my kids along the way, it means the world to them. Thank you Danie for the push up Helshoogte on the way back and the words of encouragement given to my daughter.
You are all a great bunch of people and my thanks goes out to you all.
Regards
Anton de Freitas
Fellow Cyclist
What a great morning Sundays ride to Franschhoek turned out to be. Besides the great turnout, beautifull weather, excellent coffee etc etc, I was once again reminded of what a fantastic bunch of people I frequently cycle with, when the following happened:
My 9 year old son and I started in the medium group on a tandem with the thinking that we could drop back to the slower groug if required. We managed to stay with the group till the dreaded Helshoogte which I new would take us sometime to climb. We had a slight head start as we started the climb but the bunch soon past us. About halfway up we passed Hertzel who had a puncture (assisted by Archie) and I then thought great the guys will not only be waiting for us at the top. Josh and I continued to plod slowly on, not a minute later we saw the group coming back down and they turned to join us. Now this is what cycling is all about, they had decided to come back to give us moral support and encouragement for the rest of the ride to the top. To all of you (I cannot remember all the names) who came down with John Arnold to join my son and I, it is an absolute pleasure to ride with people like you and you might not realise what it meant to my son who once again learnt a invaluable lesson in life about being there for others amongst other things.
To those who encouraged my kids along the way, it means the world to them. Thank you Danie for the push up Helshoogte on the way back and the words of encouragement given to my daughter.
You are all a great bunch of people and my thanks goes out to you all.
Regards
Anton de Freitas
Fellow Cyclist
Friday, January 23, 2009
R5k Reward - Helderberg Cycle World - Smash & Grab
Hi there everyone...
22 January 2009
We apologise for any inconvenience. We just want you to be aware of a"Smash and Grab", that took place at Helderberg Cycle World last night the 21st January 2009, so if you hear of any of these "Incredible deals" or "bargains" out there - PLEASE give us a call.
Scott Genius 30 '09 Large
Scott Contessa Spark '09 Small
Specialized Epic Expert '09 Medium
Specialized Tarmac S-Works '09 Large
Cervelo R3 SL '08 SmallCevelo R3 '07
If you supply information which leads to any of these bikes being foundundamaged, you will earn yourself a R 5000.00 reward! Thank you for taking the time to read this mail.The Team @ Helderberg Cycle WorldTel - 021 850 0183Fax - 021 850 0184
Hi there everyone...
22 January 2009
We apologise for any inconvenience. We just want you to be aware of a"Smash and Grab", that took place at Helderberg Cycle World last night the 21st January 2009, so if you hear of any of these "Incredible deals" or "bargains" out there - PLEASE give us a call.
Scott Genius 30 '09 Large
Scott Contessa Spark '09 Small
Specialized Epic Expert '09 Medium
Specialized Tarmac S-Works '09 Large
Cervelo R3 SL '08 SmallCevelo R3 '07
If you supply information which leads to any of these bikes being foundundamaged, you will earn yourself a R 5000.00 reward! Thank you for taking the time to read this mail.The Team @ Helderberg Cycle WorldTel - 021 850 0183Fax - 021 850 0184
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