Innholdsfortegnelse for May - June 2017 i Bicycling South Africa

The days of eschewing strength training for fear of building muscle are long gone. Riders now know that the right off-the-bike resistance training can improve their wattage without weighing them down. Here are some super-effective moves to boost power – and add more speed and endurance to your ride. Weight Strength Training Most cyclists want stronger muscles, not bigger ones. That means lifting fewer repetitions of heavier weights – for instance, 4 sets of 3 to 4 reps of close to your max weight (but not to fail point), with generous amounts of recovery (about 4 minutes) between sets. WHAT TO DO SQUAT Stand with your feet hip- to shoulder-width apart, and toes pointed slightly out. Hold weights at your shoulders or down at your sides. Push your butt and…

Cycle Tour Marketing Manager Adri Bootsma has confirmed to BICYCLING that because no medals were issued at this year’s CTCT, the 2017 medals will be recycled for 2018. In celebration of the Tour’s 40th anniversary, the 2017 medals were marked with a ‘40th edition’ logo – and because 2018 will now become the 40th edition, the organizers will simply add ‘2018’ to the date bar. Bootsma cited the expense of new medals as the main reason for this exercise: “The cost of the medals is astronomical – we cannot just discard them.” The 2017 race was cancelled after extreme winds created difficult riding conditions for the participants. This will leave a few disappointed respondents to an advertisement placed on Gumtree on the day after the event. The ad offered 35…

Wheels & tyres : RELIABLE Though suspension duties have shifted to RockShox, the team’s wheels are still supplied by DT Swiss. Schurter rocks a set of black DT Swiss XCM 1200 Spline carbon 29 rims running on 240S hubs, both of which sport gold decals that perfectly suit the Spark’s aesthetics – gold can be crass in the wrong hands, but Schurter’s wheels are classy. We all know tyre reliability is crucial at the Epic, so a standard set of Maxxis Aspen 29x2.25” tyres with Maxxis EXO protection makes perfect sense. Schurter usually runs a lightweight version of the Aspens, but for the Epic he opted for the heavier – but more resilient – 120 TPI. Frame & fork: IDENTITY Schurter rides a stock-standard medium Scott Spark RC 900,…

“I’ve always dreamed of being a racing snake, which may be the reason two of my favourite trails are buried deep in races – so deep, you can only ride them with permission from the organisers, or in the races themselves. 1 “My favourite is the Great Wall My China/Solly’s Folly section of the Berg & Bush and joBerg2c. It’s close to perfect; with some spectacular, soul-cleansing scenery as you traverse the top of the Escarpment, then fun, semi-technical riding as you drop off the edge. It isn’t white-knuckle scary (which is good, for an older man like me!) – just good, clean fun. 2 “My second-favourite section is similar (no surprise): spectacular views, lots of non-scary descending. The Umkomaas Descent/Nick’s Pass at Sani2c is pure fun; while the trails…

“OH MY GUMWALL GREATNESS!” Momsen AL429 R16 150 MOMSENBIKES.COM In 2017, Momsen’s AL429 received a total overhaul with a new RaceTech SL 6000 Series Alloy frame, 100mm of RockShox suspension with remote lockout, and Shimano 2x10 gearing with a flashy Shadow Plus XT rear mech. While this spec alone constitutes a great package, with various upgrades over the 2016 model, we feel the set of retro (and on-trend) Vee Tyre Co. Rail Tracker 29x2.2 Skinwall tyres is what sets the AL429 apart, giving it a unique character. DELIVERS CONFIDENT HANDLING – THANKS TO A LOW BOTTOM BRACKET, ROOMY TOP TUBE AND SHORT 442MM CHAINSTAYS. Rockhopper Expert 29er R16 500 Starting at R8 000, Specialized offer five Rockhopper models, of which the R16 500 Expert 29er hits the sweet spot between…

FOX TRANSFER PERFORMANCE SERIES PRICE: R4 450 POST, R1 100 LEVER WEIGHT 643 GRAMS (30.9MM DIAMETER, 150MM TRAVEL) SUPPLIER OMNICO.CO.ZA The Transfer offers two lever options – a left-side under-bar mount for 1x drivetrains, and a left- or right-side bar-mounted lever for 2x or 3x set-ups. Infinite height adjustments can be made through the travel; and although return speed is fixed, it can be modulated at the lever – the further you push, the faster the return. It offers excellent overall performance at a relatively low price. The only caveat: it’s 10 to 15mm longer than many popular posts, potentially limiting how far it can be inserted into some seat tubes. – RON KOCH ROCKSHOX REVERB STEALTH PRICE R7 600 WEIGHT 609 GRAMS (30.9MM DIAMETER, 150MM TRAVEL) SUPPLIER CAPECYCLES.CO.ZA Other…

…my motto to myself is this: if in doubt, get out! SOMETIMES I DON’T FEEL LIKE A RIDE; BUT I NEVER REGRET ONE. Just the other day, I awoke to the sound of trees flailing in the wind, and the pitterpatter of rain on the roof. My Strava had told me that I needed just 2½ hours of riding to put me over the 10-hour mark for the week, and that sounded like a fair goal. But the elements were playing with my mind, and even the prospect of a single-figure weekly training block seemed a fair compromise for staying in, perhaps justifying a little indoor session on the spin bike later in the day. But somehow, in among the doubt, I managed to turn off the naysayers in my…

INSTASTELLAR Social media – originally, it was just a way for me to record ride memories. At first I posted to Facebook, but I find Instagram an easier channel to use. It’s visually stimulating, and over time I was challenging myself to take more creative photos. I think the bicycle is a beautifully engineered construct, and I find great joy in taking pictures of cyclists in beautiful settings. I consider myself a rank amateur, and I still take all of my pictures with my mobile phone! I don’t plan on changing that anytime soon – because I’m still just capturing memories of great rides. RENS REZELMAN / 42 / OPERATIONS DIRECTOR AT DOUGLAS JONES (AND IN HIS SPARE TIME, PPA CHAIRMAN!) SEE A SELECTION OF OUR FAVOURITE REZELMAN INSTAGRAM IMAGES…

THE UPPER BODY PLAYS AN IMPORTANT ROLE IN TURNING THE PEDALS... SAFETY FIRST Any exercises, whether with weights or without, must be done carefully. Yes, you do want to move quickly from one exercise to the next, but don’t let speed compromise technique. Take the time initially to ensure control and correct form, and then start adding speed as it becomes second nature. If you’re not sure about technique, spend the money on a personal trainer for one or two sessions at the gym, to ensure you avoid injury. Cyclists love cycling. What they don’t feel the love for is picking up a dumbbell… especially for upper-body conditioning. But the upper body is not just about looking good and lugging heavy things around: there are some serious benefits for your…

BETWEEN TWO (OR MORE) SLICES OF BREAD 1. With Banana • “The perfect touring lunch,” says staff writer Caitlin Giddings, who estimates she scoffed at least down 380 of them during her five years of intensive touring and adventure riding. Want to get decadent? Add a few marshmallows. 2. With Honey and Bacon • Yes, it’s from The Winnie the Pooh Cookbook (which also features one of literature’s most beloved cyclists: Christopher Robin). 3. On Marie biscuits • This classic tea biscuit offers sweetness and even more buttery goodness, making for a decadent snack. 4. With Gherkin • Before you write this one off, just try it, okay? The flavour combo is surprisingly good. Plus it delivers sodium, which you’re sweating out. 5. The Double Decker • That’d be: bread/PB/bread/jam/bread.…

 Tucked away in the Woodstock Exchange, a quirky shopping centre on Albert Road in Cape Town, is a classically-styled, cycling-oriented dive called the Starling & Hero Bicycle Café. It’s easy to reach by bike, as Albert Road has one of Cape Town’s most used cycle lanes… and once you find it, you’ll keep coming back. UPCAKE – THE DELICIOUS LOVECHILD OF A MUFFIN AND A CUPCAKE… The café is the brainchild of Arno van der Westhuizen and Emile Kotze. The former always wanted to own a restaurant, and the latter built and repaired bikes; “so we decided to join forces, and open a bicycle café,” Van der Westhuizen explains. They opened in 2012 – the first café in Cape Town specifically aimed at cyclists, at a time when commuting was…

Twenty years ago, in 1997, Paul Leger wrote A GUIDE TO MOUNTAIN BIKE TRAILS: WESTERN CAPE. It was essentially a booklet – about 10cm wide, 20cm from top to bottom, and no thicker than this magazine – because back then, there wasn’t a lot to talk about. In the Cape Peninsula, Leger highlighted Tokai Forest, Silvermine (when the south side was open to mountain bikers, not the north as is now the case), and Deer Park. In his “Trail Description” for all three, he doesn’t mention the word ‘singletrack’ at all. Trails, by the definition of the time, were mainly “dirt roads and secondary tracks”. Further afield, Leger alludes to some “legal singletrack with challenging technical sections” at Jonkershoek; and even then, Harkerville’s red route had “mile upon mile of…

FEATURED RACE HOLLARD JOZI URBAN MTB ADVENTURE URBAN WARRIORS Experience a different kind of mountain biking – in the urban jungle of Johannesburg. In 2017 the Hollard JUMA offers two route options: 54km and 22km, both with the same mix of urban and natural setting, for an exhilarating race experience. The route was planned in conjunction with City Parks and the Johannesburg Zoo to provide a natural edge alongside the custom-designed course, which incorporates city stormwater drains, underground tunnels and floating bridges. To sweeten the deal, every racer has a chance to win their share of R180 000. 28 MAY, MARKS PARK, EMMARENTIA, 54KM, 22KM, 1KM GAUTENG ROAD 16 JUNE COUNTRYWIDE MEDAL WINTER CHALLENGE 60km, 40km Stonehaven on Vaal, Vanderbijlpark Contact Wimpie van Niekerk 083 460 9338 MTB 1 MAY…

RENS REZELMAN HAS BECOME ONE OF THE MOST WELL-KNOWN SOUTH AFRICAN CYCLING INSTAGRAMMERS – THANKS TO HIS LOVE OF RIDING, EYE FOR THE SHOT, AND WILLINGNESS TO GO THE EXTRA MILE FOR THE RIGHT SETTING. HERE WE’VE SELECTED NINE OF OUR FAVOURITE IMAGES FROM HIS CYCLING ADVENTURES ACROSS THE COUNTRY. VISIT bicycling.co.za/instatips FOR REZELMAN’S ADVICE ON CAPTURING THE PERFECT CYCLING PHOTOGRAPH. Share your good times with us on Instagram. Tag @Bicycling_SA with your ride photos, and next time it could be YOUR pic featured in an upcoming issue! (Remember to mention where the shot was taken!)…

In a country with so many needs, we cyclists are often privileged to be able to experience some amazing races. But our plea in 2017 is to for you to cycle for More Than Yourself. This year, together with our partners Old Mutual, we are embarking on a project to help raise money – by sponsoring a rider, getting sponsored, or even making a donation to a worthy cause as cyclists. The sign-up process is simple. Go to www.morethanyourself.co.za to register, and you could feature as one of the More Than Yourself heroes!…

“The idea behind straight sugar-type sweets is to bring up your blood sugar rapidly, without causing GI issues,” says Stacy Sims, an environmental exercise physiologist and nutrition scientist. In Sagan’s case, sweets like jelly babies – main ingredient: a highglycaemic-index carb that’s digested quickly – are a great way to replenish depleted glycogen stores immediately, as part of his recovery from a gruelling 200km effort. But you wouldn’t want to rely on sweets as your only fuel source during a ride or race, Sims cautions; you still want ‘real’ fuel as a nutritional base – especially during long rides. However, you can top off your glycogen stores with sweets if you feel your energy levels dropping – or if you need a boost to keep up with powerful surges, particularly…

“That’s easy: Harkerville red route, Welvanpas black route, and the new trail in Cape Town that crosses above and then comes home below Kirstenbosch. 1 “Harkerville is located between Knysna and Plett, and is just extraordinary. It includes sections through dense forest, some challenging rooty and rocky sections, a breathtaking trail on the top of a cliff along the coast, and some short and sharp climbs. Besides being a great workout, it’s food for the soul. 2 “Welvanpas is a trail-rider’s paradise, offering the perfect mix of tough climbs, some genuinely technical sections, and great flow. It’s rough enough to placate the ‘too manicured’ snobs, but also has some sections where you can just enjoy the flow. 3 “And then there’s the new addition, in the heart of the Cape…

Winter takes many forms depending on where you live, but what’s constant is the dark – even balmy Durban gets just 10 and a half hours of daylight a day in June. For cyclists, the solution has long been to train indoors. That used to mean punishing yourself in a cold garage away from light, fresh air, and stimulus of any kind. No more. An explosion of technology in the past five years has remade what it means to ride inside, from trainers with a realistic ride feel to interactive, game-like apps. And there’s a genuine fitness benefit: Studies indicate that indoor cycling is often higher intensity than riding outside (perhaps because you focus on the work, rather than the scenery). And you’re more efficient: you’re never freewheeling and never…