Innholdsfortegnelse for September 2015 i Bicycling South Africa

bicycling.co.za/hit-run-sentence “I think the sentence is too lenient. He fled the scene, so in my opinion should be jailed rather than having a suspended sentence.” – Michelle van Schalkwyk “Far too lenient. Disgraceful, in fact. What has this guy learnt?” – Brigid Markey “Now let that be a warning to the rest of you drunk drivers to please not do this again, pretty please with a cherry on top.” – Steve Bryant…

THE BIGGEST STORY IN CYCLING OVER THE LAST FEW MONTHS WAS NOT WHO’D WON THE GIRO, WHETHER LANCE WILL SOON BE BROKE AFTER HIS $100M LAWSUIT, or the legality of the bike Brad Wiggins rode to break the hour record. It was about a man, a naked man, arriving at a naked bike race in Kent with more blood in one appendage than the organisers liked. The naked man was immediately taken to one side by the organisers, who said, to put it politely, that his top tube was not UCI-legal. The police gave him a warning. Cycling Weekly reported it thus, no doubt with tongue firmly in cheek: “Organisers of the World Naked Bike Ride event defended their stiff punishment by insisting they do not accept such behaviour.” Stiff…

Hollywood stuntwoman, personal trainer, and spinning instructor Kym Perfetto has an attitude that’s as fierce as her physique. Her intense, no-nonsense workouts attract A-list celebrities, including Madonna, Lady Gaga, and Jake Gyllenhaal. But as a contestant on last season’s Amazing Race, the 30-year-old Perfetto rarely had time to hit the gym. Instead, she relied on this 10-minute, do-anywhere workout that focuses on core and leg strength. “It improves speed and endurance on the bike,” says Perfetto. Warm up with a couple of jumping jacks or light stretching, and move quickly between the moves without resting. – STEPHEN KRCMAR LATERAL LUNGE Stand with your feet side by side and step wide with your right foot, keeping it parallel to your left. Bend your right knee and lower your bum, shifting weight…

RYDER CO2 PRO INFLATION KIT Just thread the cartridge onto the adaptor until it stops, attach the adaptor head over the valve stem, and turn the release valve on the adaptor a quarter turn to start releasing air. R189 LEZYNE CONTROL DRIVE CO2 The valve adaptor fits directly onto both Schrader and Presta valves, while the control-drive twist operation gives you full control of how much CO2 is released into the wheel. R325 CRANK BROTHERS STERLING CO2 KIT The Sterling CO2 inflator kit features a secure, threaded trigger drive mechanism with a light-action spring – just fit it over the valve stem and push against the rim to depress the spring and inflate your tube. R250 RYDER CO2 ADAPTOR This is an easy to use CO2 adaptor that fits on…

SUBMITTED BY @THECAPECYCLIST SUDDENLY, EVERYTHING BECOMES RELATIVE. THE TOWERING CLIFFS OF THE DOLOMITES IN ITALY, RISING 4300 METRES, SHRINK @ BICYCLING_SA GEAR ED OLIVER MUNNIK AND ENERVIT’S @TESSMCLOUGHLIN. HERE, TESS HOLDS HER BIKE ALOFT AS THEY NAVIGATE ONE OF THE LOCAL MTB TRAILS... ON THEIR ROAD BIKES. IT WAS OLI’S IDEA... #TREKMADONE #BICYCLINGFUN. Share your good times with us on Instagram. Tag your ride photos to @Bicycling_SA using the hashtag #BicyclingFun and you could be featured in an upcoming issue! (Remember to mention where the shot was taken!)…

You’ve Been Owned My first Spar 60km MTB Challenge was a calamitous one: I rode to the start line, and while changing gears I had ‘chain suck’, which took 20 minutes to fix. This happened five times during the trip. During the race my front tube blew while descending and I lost my pump in the process, so it took forever to fix. My saddle came loose and I didn’t have a hex key to tighten it, I also lost my sunglasses, and to top it all I fell three times. Needless to say I was bruised, battered and beaten by a 60km race. – RICHARD AH PAK When In Rome On a trip to Italy, I was apprehensive about crossing the roads. After a while I realised the traffic…

Look at your bike’s fork. You’ll notice the notch where your quick release sits curves down further, to the back of the bike. This is a lawyer tab, which is a lot like the ‘Caution! Contents Hot!’ warning on your takeaway coffee. The tabs are designed to prevent your wheel from dropping out, even if the quick release is open. Manufacturers began putting them on bikes in the 1980s to prevent lawsuits SEPTEMBER 2015 • BICYCLING.CO.ZA 23 ASK BICYCLING A L L YO U R R I D E Q UA N DA R I E S – S O LV E D ! Professional team mechanics like to file these lawyer tabs off to save weight or make wheel changes easier, but there are legal implications to doing so. Cycling…

WINNING TIP WATER COOLER To keep your hydration pack cold, buy two Medac re-usable ice packs at your pharmacy, and freeze overnight before use. Place these in your hydration pack alongside your filled bladder, and your water will be cool and refreshing. It only adds about 150g to the weight. – Etienne le Roux SALT YOUR WOUNDS After a race (long or short distance), have a warm bath with some ordinary Epsom salts. It does wonders for your sore muscles, reduces stiffness, and speeds up your recovery. I’ve been doing it for the last year, and it really works! – Leonie van Zyl PUMP IT UP When changing a punctured tube, pump some air into your new tube first before securing the open side of your tyre fully – that…

Elastoplast Spray Plaster is a quick and easy way to cover up gashes and bruises suffered during crashes. The spray-on formula instantly forms a protective, transparent and breathable film that acts like a second skin, protecting the wound while still allowing it to breath, aiding healing. It’s flexible and doesn’t hamper movement, the antibacterial formula means you don’t have to disinfect the wound before spraying, and because it gradually disappears over time, you don’t have to worry about the pain of peeling it off afterwards. Available at all major retailers and pharmacies. – AV R99 FOR 40ML…

The recent flurry of hour record attempts has left many wondering just how far the record can be pushed. Eddy Merckx set what seemed like an unbeatable distance of 49.43km in 1972. Then the aerodynamic age saw the record distance pushed upwards – until the UCI banished all aerodynamic aids, and the record reverted to Merckx. In 2014 the UCI allowed some aerodynamic aids. A flurry of attempts culminated in Bradley Wiggins’ 54.53km record this year. Human performance and technology advance incrementally, and even within the constraints of the UCI’s rules, a distance of over 57km is not impossible.…

Olympic Cycles, family-owned since it opened in 1936, is a household name among Cape Town’s cycling community. Jason Lind took over the day-to-day running of the business in 2006, and is passionate about getting more people on the right bikes with the right equipment. So if you owned a bike shop, what bike would you choose? And how would you fine-tune an already superb ride? FOLLOW JASON LIND ON INSTAGRAM @OLYMPICCYCLES PARTS Complementing the XTR drivetrain is an XTR brakeset, with Ice-Tech brake pads and rotors (180mm up front and 160mm at the rear) that enhance performance by improving heat dissipation – especially on long descents, where brake fade is common. The levers are attached to a 720mm carbon Enve bar, that is itself attached to a 90mm Pro stem…

My races are ‘full gas’ from the start, and I often get dropped. What can I do to prepare better for the start? You can beat riders who are fitter than you just by warming up thoroughly, if their warm-up is the typical ride from the car to the start. There’s no exact science to the warm-up, but logically you need an initial gentle warm-up of the leg muscles and the respiratory diaphragm muscles. Then, short, hard bursts will open up the flow to the muscles, and activate the firing of fast- and slow-twitch muscles. HERE’S A SAFE WARM-UP: 5 MINUTES EASY PEDALLING 5 MINUTES BUILDING INTENSITY, UNTIL THE FINAL MINUTE IS ABOUT 80% OF MAX HEART RATE 5 MINUTES EASY PEDALLING 30-SECOND BURST BUT NOT FLAT OUT 2 MINUTES…

ANDREW WHEELDON IS THE ARMSTRONG OF SOUTH AFRICAN CYCLING... NO, NOT THAT ARMSTRONG; THE OTHER ONE – THE DUDE WHO WENT TO THE MOON. ANDREW HAS DONE ONE BETTER THAN NEIL, THOUGH – HE WENT TO THE MOON ON A BICYCLE. ¶ IT TOOK APOLLO 11, TRAVELLING AT 40 234KM/H, JUST THREE DAYS TO GET THERE; BUT APOLLO 11 HAD ROCKET FUEL. EVERY SINGLE ONE OF ANDREW’S KILOMETRES WAS POWERED BY HIS OWN LEGS. IT TOOK HIM 31 YEARS, THREE MONTHS AND FOUR DAYS TO COMPLETE THE 384 403KM JOURNEY – AND HE’S GOT THE PAPERWORK TO PROVE IT. ¶ ON 4 APRIL, BY THE LIGHT OF THE FULL MOON, A GROUP OF CYCLISTS MET HIM AT THE BASE OF CHAPMAN’S PEAK AND ACCOMPANIED HIM TO…

THE RACER USWE F3 PRO USWE (pronounced ‘you-swee’) are the new players in the South African hydration pack market. You may have noticed their unique four-strap harness on the shoulders of Greg Minnaar and Steve Peat, whose Santa Cruz Syndicate team use the packs exclusively. The lightweight and minimalistic F3, with a carrying capacity of three litres, including bladder, is designed for marathon and XC racers who want a simple solution for carrying their hydration, nutrition and tools. PRICE R1 750 CAPEGROSPORTS.CO.ZA THE HALF-DAY TRAIL RIDER CAMELBAK LOBO The Lobo, Camelbak’s best-selling hydration pack in South Africa, offers a carrying capacity of six litres (in addition to a three-litre ‘Antidote’ reservoir). It’s designed to carry essentials such as a multi-tool, pump, spare tube, phone, wallet, keys, energy bar and additional…

The Christmas Present Father Christmas, in the guise of my wife, son and daughter, arrived unexpectedly this past Christmas to deliver a beautiful Silverback Sola 2 – to me. So at the age of 57 I started riding; and 2 000km later, with an acclimatised butt, I entered the 94.7. Then someone broke into my garage and stole my bike. My riding buddy says he chains his bike to a bolt in his garage wall, guess I’ll be following suit with my next bike. 94.7 is still on though.…

In 2010, while in France on holiday, my friend Carole and I decided to ride 464km from Toulouse to Bayonne in only two days, passing over the great climbs of the Pyrénées. We were only 140km into our ride when we attacked the Col d’Aspin, the first time either of us had ascended this legendary peak. I felt as if I were climbing on the moon, light and fast, watching the landscape reveal itself turn after turn, and the vast horizon come ever closer, seemingly within our reach. Nearing the summit, we could hear the ringing of les cloches des vaches (cowbells), as a dozen or so cows roamed freely in the sun. It was at this moment that climbing became my passion, my muscles and senses working together in…

Gates CentreTrack belts are embedded with carbon fibre tensile cords that won’t stretch, and require no lube – ever! They’re also grime-free, so you can say goodbye to greasy chain marks on your jeans. Paired with Gates’ patented sprockets, there’s little to no chance of the system derailing when properly aligned and tensioned. While most commuters (and a few passionate MTBers) schmaak single-speeds, if that’s not your cup of tea your alternative is to build a Gates belt-drive system into a compatible frame with an internally geared hub, such as the NuVinci N360.…

Spring is here, but the mornings are still too cold to ditch your thermal vest. Training in freezing weather takes a lot of motivation, but the racing season starts soon, so it’s important to brave those cold mornings. With the right gear and friends you can make training in the cold a lot more pleasant. Rewarding yourself is good motivation too (if it works on dogs, it can work on people!). The best way to beat the cold is layers… lots of them. Start with a quality undershirt that absorbs sweat, to make sure you don’t get sick. Depending on temperature, wear arm warmers under your winter jacket, with a wind-vest over. Make sure your chest stays warm. A sheet of newspaper tucked inside your cycling shirt works like a…

WHY YOU NEED TO DRINK THE GOAL OF HYDRATION IS TO MAINTAIN ENOUGH BLOOD VOLUME TO DO TWO THINGS: KEEP YOUR MUSCLES WORKING, AND PRODUCE SWEAT TO STAY COOL. IF YOU LOSE TOO MUCH WATER, YOUR BLOOD BECOMES TOO THICK TO DO EITHER, AND YOU SLOW DOWN. REHYDRATE STAT If you’re just drinking when you’re thirsty, you’ll probably finish a long, hard ride dehydrated. So rehydrate as soon as possible when you’re done, to help speed recovery. A recovery drink works, but so does water and hydrating foods like yoghurt and fruit. JUST ADD ICE Cold fluids absorb heat and help keep your core body temperature cooler, allowing you to ride harder for longer (13 per cent longer, according to one study) in hot weather. Plus, they feel good going…

THE ULTIMATE SPRING TRAINING GUIDE HIT THE GROUND RACING THIS SUMMER WITH OUR DEFINITIVE PLAN. September is your springboard to summer fitness. Whether you want to beat your PB or show your mates who’s boss during group rides, now is the perfect time to ramp up your training to get stronger, fitter and faster. We’ve compiled the definitive training guide, with advice, plans and drills to get you fighting fit, speed-savvy and race-ready this summer.…

Q /A I’ve heard that it’s not good for cyclists to be too flexible. Does that mean I shouldn’t stretch? There seems to be plenty of conflicting advice on this topic. Greg Lehman, a physiotherapist and a strength and conditioning specialist, says he isn’t a fan of lots of stretching. However, he adds that recent research (including his own) shows that in the long term, stretching doesn’t decrease performance. “Athletes who stretch tend to have a greater range of motion,” he explains, “but there is no change in the stiffness of tendons.” And tendon tautness is responsible for efficient energy storage and release. So if stretching makes you feel better and keeps you pain-free, go for it – and don’t worry about power reduction.…

T he Stage, a short-travel, carbon-fibre 29er dual-suspension race machine, has been painstakingly designed and built to meet the needs of both marathon racing snakes, and – crucially – the average South African marathon rider; both demand a light, stiff and efficient bike. Having spent a few weeks sprinting up climbs, railing turns and navigating countless singletracks, I’ve discovered the Stage’s thoroughbred racing pedigree – which, twinned with its inviting trail spirit, makes it an absolute blast to ride. What sets the Stage apart from mainstream competitors is a slightly slacker 68.5-degree head-angle, and an extended reach that’s roughly 15mm longer than the industry norm. This combination allows you to run a shorter stem, giving the Stage the handling characteristics of a modern-day trail bike, while maintaining snappy acceleration. The…

1 FARAWAY FIELDS FARM With three fully-equipped self-catering cottages hidden in the Piket-Bo-Berg, this farm offers a relaxed setting for winding down before and after you race. All three cottages sleep four people; the smaller Sand and Sky cottages each have two rooms that share a bathroom, while the larger Garden cottage has a large bathroom with separate shower, as well as a cast-iron fireplace. All come with braai area, outside stoep (Garden has two), and awesome views. CONTACT Tel: 022 914 5061 Cell: 082 825 5696 Web: farawayfieldsfarm.com 2 RETREAT GUEST FARM Situated on a small almond farm in the Piket-Bo-Berg, this four-bedroom farmhouse is perfect for a group of riders attending the race together. Two of the rooms have double beds, while the other two have separate single…