Innholdsfortegnelse for December 2017 i Bicycling South Africa

EXAMPLE INTERVAL WARM UP WITH 20 MINUTES OF EASY SPINNING AT AN RPE (RATE OF PERCEIVED EXERTION) OF 3 TO 4 ON A SCALE OF 1 (VERY LIGHT EFFORT) TO 10 (MAXIMUM). PUSH YOURSELF CLOSE TO MAX EFFORT FOR 30 SECONDS — YOU SHOULD BE ABLE TO SAY VERY LITTLE IN THIS TIME. THEN RIDE FOR TWO MINUTES AT AN RPE OF 7. SPIN EASY FOR EIGHT MINUTES TO FINISH. LESS TRAINING, MORE BENEFIT WHAT’S THE PERFECT ENDURANCE-BUILDING INTERVAL, FOR SOMEONE WITH LITTLE TIME TO TRAIN? If you want to optimise your interval training for endurance benefits you should do intervals ranging from 30 seconds to five minutes, at very high intensity. These build your aerobic system while also being hard enough to recruit some fast-twitch sprint fibres, which makes…

HAY FEVER @STAALWATER MTB “Cycling is as much about the experience as it is about the act of riding, and that needs to translate into the process of photographing it. It’s easy to photograph a rider cycling through a canola field in full spring bloom – but making it a story that hasn’t been told before is much more of a challenge.” WHAT A GUY! @UCI WORLD CHAMPS When you’re up against the best teams in the world, filled with stars, it’s hard for a small country like South Africa to make an impact at an event like the World Championships, where national pride makes every rider suffer that much more. But Willie Smit proved it could be done, and sat on the front of the break for 180km before…

“Who among us hasn’t felt the whoosh of a speeding car that would have made contact with the hair on our legs if we hadn’t shaved them?” My romance with skinny tyres – my roadmance – began in 2008, when my then-boss signed me up to a training programme for Argus newbies wanting to pop their Cycle Tour virginity. Until then road riding hadn’t appealed to me; but I soon fell in love with hurtling around the Cape Peninsula, with the slap of a gentle sea breeze (okay, at times it was the moerse klap of a south-easter) in my face. At the first training ride I met fellow Argus virgins Jenny, Gail and Mike; and we became fast riding mates (okay, medium-paced riding mates). Last month – nine years…

Thanks to an economy that’s not quite as solid as a steel frame, consumers and bike shops are being squeezed. In fact, your LBS is not being squeezed so much as downright throttled by the worldwide financial downturn, with the rand losing value against the dollar faster than air escaping from a burped tyre. It also has rent, insurance and staff costs, which are all passed on to consumers. Not too many riders I know can afford the latest gizmos and gadgets – let alone spanking new bikes. In a depressed economy in which general retail is down 30%, it’s little wonder that consumers are going online in search of deals. A friend of mine bought two tyres online for the same price he’d pay for one at a bricks-and-mortar…

Big Volume Tyres EVERYBODY’S GOING WIDER – PLUS-SIZE TYRES FOR MTB, AND 28C FOR ROAD. Not too long ago, 2.0” rubber on a mountain bike was the norm. This year 2.2 to 2.45” has become the fastest way to boost your handling skills and reduce your health-insurance claims. On the road, only jaw-rattled purists would still opt for a 23C road tyre; and going back to 1.8” rubber on a mountain bike now seems absurd. JAMES’ VIEW: For everyday riding, wider tyres for both MTB and road are here to stay. It’s difficult (at first) to believe that a larger contact patch with the ground per revolution is actually faster in the long run; but this year, things finally seem to be changing. The experience is remarkable – try jumping…

FEATURED RACE CAPE AGULHAS MTB CLASSIC HITTING THE TIP OF AFRICA With Christmas behind you and the holidays winding down, racing is probably the last thing on your mind. Luckily, this one isn’t really a race. The scenic Overberg sets the scene for this event, as it takes riders from Die Dam in the west to De Hoop Nature Reserve in the east. There are four distances to choose from: 72km, 46km, 35km, and a short and leisurely 10km. Besides your riding, there’s also lots for the family to enjoy – the beach, of course, but you can also visit vineyards, farmlands, and the oldest lighthouse in South Africa. A great way to bring in the New Year. KWAZULU-NATAL STIHL SHARKS TRAIL ADVENTURE December has fairly slim pickings. However, this…

I WAS RIDING SOLO AT THE BERG & BUSH TREK, WHERE CONDITIONS WEREN’T GREAT AFTER A STORM DURING STAGE 1. BUT I WAS FEELING GOOD ON STAGE 2; AND, ALONE ON A STRETCH OF GRAVEL, I DECIDED TO USE MY SOLITUDE TO SNAP THIS SHOT. MY BIKE WAS MUDDY, AND DESPITE THE MUCH IMPROVED CONDITIONS THE ROUTE WAS STILL WET. AND I GOT MY PROSTHETIC IN FOR GOOD MEASURE, JUST TO SHOW THAT IF I CAN DO IT, SO CAN YOU. EVEN AFTER THE WETTEST STAGE IN SA CYCLING HISTORY!…

We’ve heard a lot about Karkloof MTB Park. Take a KZN rider to any other trail, anywhere in the country, and they’ll always come back to you with the same line: “This is awesome... but have you tried Karkloof?” So we decided to take them up on that offer – and we weren’t disappointed. The vistas around the KwaZulu-Natal Midlands are sensational, with lush green hills that are steep, green and inviting. The vast Sappi plantations are home to an abundance of trails, and the commitment of local mountain bikers and head trail-builder Hylton Turvey has culminated in a world-class trail facility. Each route starts and finishes at the Karkloof Country Club, and is graded in accordance with IMBA’s guidelines. The downhill singletrack is super-fast and flowing; and while there’s…

“How much further?” I wheezed. “It’s better not to know,” gasped Nadine. We were about a third of our way into the 14km (and, more importantly, 820m) climb up Du Toitskloof Pass – and my quads were on fire. An hour earlier, a motley crew of cyclists had gathered in Wellington for what has become an annual pilgrimage: the ‘Tour de Boland’. An informal ride organised by Cape Town cyclist Craig Farham, the TdB is a 115km loop, via Du Toitskloof Pass, Slanghoek, and Bainskloof. With an average gradient of 6% and a maximum of 16%, the Du Toitskloof Pass climb is number 2 on Climbbybike’s ‘15 most difficult climbs in South Africa’ rankings (number 1 is Sani Pass). I’m not sure about that, but it’s definitely a lung-burner, a…

How to Keep a Ride Chilled • Make your intentions clear – “something like, ‘We’re just going to cruise over and get ice cream!’’’ says US associate digital editor Caitlin Giddings. “Keep at the front of the pack, with faster riders behind you – that way you can control the pace, and set a slow one,” suggests senior designer Alana Munnik. “Tell everyone about the pace beforehand,” says editor in chief Mike Finch. “It takes a while for everyone to know what ‘chilled’ means; but once they get the hang of it, those turn into the most fun rides.” Choose your ride buddies wisely, says deputy editor Jonathan Ancer. “Ride with a bunch who either rode hard the day before, or partied hard the night before.” Associate editor André Valentine says…

THE GOAT IS TIRELESS! @DH WORLD CUP, VAL DI SOLE Going into the final round of the UCI Downhill World Cup, 35-year-old ‘veteran’ Greg Minnaar was on course to win his fourth World Cup title and entrench his position as The Greatest Of All Time. Having first won the World Cup 16 years ago, Minnaar was the form man during qualifying, and was over a second ahead on the final run – when the tyre on his rear wheel ripped off, and ended his challenge. American Aaron Gwin took the win, and the overall series; but if there was any suggestion that Minnaar was about to be put out to pasture, 2017 proved that the GOAT is still going to be the rider to beat in 2018. PARTNER GLORY! @CAPE…

It’s easy to see why stage races were all the rage: days and days in which to forget about the cycle of ‘real world’ stress... This hasn’t been a good year for races and events – massive wind caused the Cape Town Cycle Tour to be called off, severe heat saw a stage of the Cape Epic shortened, and crazy rain, hail, and snow neutralised stages of the Sani2C and Berg & Bush. But I suspect extreme weather hasn’t been the only thing keeping road and MTB event organisers awake at night. I think their concern is that the everycyclist may be losing interest in races. I’m probably projecting, but hear me out: when I started riding with the Argus virgins, we participated in all the local road races. Just…

WHEN SRAM LAUNCHED RED ETAP – its wireless electronic-shifting road group – in August 2015, it was a race-focused offering with mechanical rim brakes and a short-cage rear derailleur. While every story needs a beginning, it was surprising to see SRAM leave out two technologies it had helped popularise: wide-range gearing and hydraulic disc brakes. The omission was even more curious considering that drop-bar bikes have been moving away from racing and strict tar use in favour of being more capable on unpaved roads and trails. The latest version of eTap fills these holes. SRAM’s top-of-the-line drop-bar group now includes hydraulic disc brakes and wide-range gearing, increasing its versatility and appeal, and making it more relevant to today’s rider. After six months of testing the eTap disc group (eTap HRD)…

VARSITY DROPOUT A tricky root-and-rock combination, leading into a big rock slab. Riders will need to slow down, lean back, keep a low centre of gravity, and use momentum to roll over the drop. Difficulty level: aaaaa ROCK GARDEN A long, tricky rock section, with multiple lines – and a big right turn, just when you think it’s over. Racers will need to practise, remain firm on the bike, and plot their lines ahead of time. Difficulty level: aaaaa PICKUP STICKS A steep descent, surfaced with embedded logs at awkward angles. Here, riders will need to get their weight right back, and use momentum to carry them over each section. Difficulty level: aaaaa WINE BARREL A dramatic corkscrew descent, which is visually spectacular but not too difficult. This will be…

RIKI BRYAN, FOUNDER of the Hard Boiled Holistics “functional movement studio” in New York, has a surprising perspective on gyms: He doesn’t like them. “I’d rather be cycling or surfing or doing something fun outdoors,” he says. “But in New York, it’s hard to do that on a daily basis. So I thought, how do I keep my body ready for those times when I do those sports?” The DJ, designer and cyclist developed a unique fitness philosophy that borrows from tai chi, yoga, boxing, weightlifting, and bodyweight exercises. His workout system boosts strength, mobility, and flexibility – which has big benefits on the bike. “Cyclists need to narrow the imbalances between muscle groups,” says Bryan. “They can overdevelop their quads, which then start to pull on their knees; if…

ONE SATURDAY IN SEPTEMBER, 21 MOUNTAIN BIKERS AND TWO SUPPORT VEHICLES WITH DRIVERS SET OUT ON THE TOUR DE DOC. We were there to complete some unfinished business, and to honour Doc – 47-year-old Ollie Raynham, a fallen friend. The Tour de Doc, a four-day adventure in the Cederberg and Tankwa Karoo, was established in 2015 by Doc Ollie - a husband, father, friend, passionate mountain biker, adventure-lover, and one of Cape Town’s top ear, nose and throat specialists. It started out as a six-man adventure to ride some ‘out-and-back’ routes from our home base at Cunkuri in the Tankwa Karoo. It was originally a three-day affair, challenging but fun, taking in the magnificence of the Koue Bokkeveld and surrounds. It was all about the gees, and celebrating a boys’…

PINARELLO DOGMA F10 DISK IT’S NOTHING NEW THAT THERE’S A SWATHE OF THE GENERAL CYCLING PUBLIC WHO WANT TO RIDE BIKES FROM THE PRO PELOTON. But satisfying both professional cyclists and enthusiasts with one bike is never going to be easy. With the F10 Disk, Pinarello performs the crossover neatly, crafting a bike that is capable of winning the Tour (as Chris Froome did last July, on the almost-identical rim-brake F10) and yet is still enjoyable to normal people who want a precise, exciting, speedy daily driver. The F10 Disk marries the excellent ride-feel and handling abilities of its predecessor, the F8, with an additional dose of wind-cheating ability. It borrows design cues and tube shapes from Pinarello’s Bolide TT bike to smooth air over the frame, and shapes the…

COST R6 850 per person sharing. The group size is limited to six people (six minimum) and is led by a registered guide. A vehicle will transport your luggage. DATES You can book your tour for any weekend between March and October 2018. Tours run over the weekend from Friday to Sunday, e.g. 2-4 March 2018. DAY 1 – FRIDAY The group meets at Bushveld Terrace Hotel and Guest House, just outside the Phalaborwa gate. We do a 30-40km ride in the direction of Letaba Ranch, stopping for a delicious sundowner drink on the way. We arrive back at Bushveld Terrace in time to freshen up for a lovely dinner in the restaurant, and a night in the hotel. DAY 2 – SATURDAY The cycle tour starts early, and your…