Innholdsfortegnelse for November 2015 i Bicycling South Africa

WHAT’S THE ETIQUETTE FOR RAINY GROUP RIDES? Here are five wet-weather rules to live by: 1) Dress for the conditions. No one likes a whiner. 2) Be prepared for anything. It’s no fun for the rest of the group to wait around in the rain while you rummage through your overstuffed saddlebag. 3) No mudguards? Stay at the back so you don’t spray the group. 4) Give the rider in front of you a little extra space. This will make it easier to manoeuvre around debris and puddles. 5) Brake gently. Rim brakes won’t engage as quickly in the rain, which makes sudden stops problematic. F What does “Shut up, legs!” mean? This popular phrase was coined by Jens Voigt, the recently retired, ever-quotable German cyclist known for his daring…

WINNING TIP VINEGRIT Remove stubborn stains from your bike with vinegar – the acidity removes any grime easily. Just rinse quickly and thoroughly, to avoid corrosion. – Andrew Wellington Rubber Seal Wrap a section of old inner tube over your C02 bomb to stop hand freeze when you use it to fix a puncture. Also stops the rattling in your saddlebag. – Garth Sweet Be Prepared Keep your helmet, a pair of shoes and a couple of water bottles in the boot of your car. That way, you can’t forget them – it makes going for an MTB ride much simpler. – Shaheed Peters Grip Remover Struggling to remove MTB handlebar grips? Use two cable ties, and Windolene. Slide the cable ties underneath the grip, then slide it off with…

If you’ve ever worried about the safety of your bike while on a coffee or lunch stop, then this bike alarm is for you. It comes in two parts: the slave, which is secured underneath your bottle cage, and the master, which you keep with you. The slave is an alarm, which goes off if your bike is moved. While the racket should scare off a would-be thief, if he’s bullish enough to try to make off with your bike, the master will help you track it. When the alarm is activated, the master lights up, and gets brighter and brighter the closer you get to your bike. It allows a range of 300 metres between slave and master, and the alarm has a maximum volume of 102 decibels. Price:…

There’s something about stopping mid-ride for coffee that enhances your bike experience. While this is easy on the road, it’s difficult to do when mountain biking: there are no coffee shops on MTB trails (except sometimes at the end). But instead of saving coffee rides for the road, why not put a different spin on it, and stop mid-ride to brew your own coffee on the trail? “Stopping to brew coffee, tea, or whatever you’re into makes a ride more fun,” says Errin Vasquez, who organises self-brewing coffee rides in the US. Here are Vasquez’s best tips for trailside caffeine stops. START FRESH You want beans that were roasted recently (ideally, within the last few days). “You can get freshly roasted beans at most coffee shops,” says Vasquez. Look for…

Q/A Riding in the drops scares me. How do I get comfortable getting low? It helps to understand that you actually have more control in the drops when you’re descending and cornering. Your centre of gravity is lower, and you have a better hold on the handlebar and the brakes. (Note that braking will feel different, like you have to pull the levers farther.) Practise moving your hands to the drops one at a time until you’re more comfortable, says professional track cyclist Missy Erickson. Then you can go for two at once. “Stay relaxed, keep your upper body loose, and don’t forget to breathe.” Core strength is key, too, she adds. “The stronger your core, the more stable you will be when you transition.” See our workout on page…

Mamils often get stuck in the ‘group ride’ syndrome, says the Sport Science Institute’s Dr Mike Posthumus. “Although group rides are a great way to get fit, from a performance perspective, riding too much tempo doesn’t have the same benefit as more polarised training.” And group rides can become a platform for Mamils to show off and push the pace too hard, he says, resulting in ride intensity far too high for adequate recovery. Devlin Eyden, sports scientist at the University of Pretoria’s High Performance Centre, offers Mamilspecific training tips: Identify goals: Be it general fitness or finishing on the podium in your age category, it’s important to know what you’re setting out to achieve, in order to plan your training programme and ensure you make the most of the…

TILL DROBISCHAGE: 22BEST TIME: 2:21:5494.7 FINISHES: 1 WHEN TILL DROBISCH FINISHED HIS FIRST CYCLE CHALLENGE LAST YEAR, HE WENT NUMB. HE HAD JUST WON THE RACE. “My teammates, seemingly, were happier about my victory than I was.” It wasn’t that he wasn’t overjoyed – it was just that he couldn’t believe he’d won. Even when he was in the lead on the final stretch, he was convinced someone would overtake him. Drobisch, a Namibian who rode for the MTN-Qhubeka feeder team last year and is now with Team Stuttgart, has been racing in Europe. He says he hasn’t had the best season, but still hopes to be competitive. “I haven’t had any decent results, and lost my motivation. I changed teams halfway through the season and things got better. I…

Presta/Schrader Valve Adapter The compressor at your nearest petrol station is often the easiest option for seating tubeless tyres or topping up your pressure. Schrader valves will need an adapter like this to make the magic happen. +-R13 YOUR LBS The Sahmurai Sword Built into what are essentially bar-plugs, this innovative system allows you store both plug and reamer tool inside your handlebars (as long as it’s between 18 and 21mm in diameter), freeing up valuable space in your saddlebag. R300 STAGEN9NE.CO.ZA EDITOR’S TIP Don’t toss the plastic valve caps from your spare tubes! Cut off the tip and keep the rest in your saddlebag for emergencies. When screwed onto a tube valve, the combo will be roughly the same size as a Schrader valve – it ain’t pretty, but…

THE INBOX REKINDLED PASSION I’ve had a bicycle for most of my life, and I’ve always loved cycling. But in the last five years my bike has gathered dust in the garage; my passion faded, as I was busy with married life and raising babies. Now that my girls are a bit older and I’m going through a tough divorce, I decided to dust off the silver Kona and start riding again. It has been so rewarding in so many ways. The much-needed endorphins and the freedom are fantastic! So all that’s left to say is: keep pedalling, and “Geronimo!” – WILNA VAN STADEN FACEBOOK FEEDBACK LOUIS MEINTJES (TEAM MTN- QHUBEK A) FINISHED 10TH OVERALL AT THE TOUR OF SPAIN – THE FIRST SOUTH AFRICAN TO FINISH TOP 10 IN…

Powerade, Coca-Cola’s leading sports drink brand, recently launched ground-breaking Powerade ION4 in South Africa. Powerade ION4 provides cyclists across the country with an innovative sports drink designed to help achieve optimal performance by aiding hydration and providing electrolytes lost through sweat during extended exercise. Whether you’re a Momentum 94.7 veteran or a weekend trail rider, it’s important to keep your body hydrated during training and races. When a cyclist sweats they lose fluids and may lose four minerals – sodium, potassium, calcium and magnesium. New Powerade ION4 has been formulated with these minerals in mind for sweat loss during endurance exercise. In addition to losing fluids through sweat, a cyclist also loses energy. Powerade ION4 not only hydrates, it also fuels the body, because it contains carbohydrates. Carbohydrates act as…

SUSPENSION MAGIC The concept behind the sci-fi-looking Lauf Trail Racer was conceived in 2010 by Icelandic engineer and avid mountain biker Benedikt Skulason, a specialist in the research and development of prosthetic feet. The super-lightweight, maintenance-free suspension system, which uses leaf-spring technology, is built from similar high-tech composite materials to Skulason’s prosthetics: extremely strong, extremely durable. Far from being rigid, the 990g full-carbon 29er fork offers 60mm of progressive travel. The springs on the Trail Racer are constructed from S2 glass fibre, which is impact-resistant and offers unidirectional flex – meaning it only moves in the direction of travel. Lauf (which means ‘leaf’ in Icelandic) offer two spring rates: ‘light’ for riders under 70kg, and ‘regular’ for those who are heavier. The Trail Racer’s rider weight limit is set at…

I recently had the privilege of going to Europe, and for the first time in my life it was purely for pleasure. I travelled from Germany to Italy, Switzerland, and Austria, and back to the Dolomites for a ride. The beauty was breathtaking, and I spent five weeks taking in all the different cultures. As a professional cyclist, I spent 80 per cent of my time exploring these destinations – on a saddle. I rode some of the gnarliest downhill sections I’ve seen, and got to the bottom of one downhill scared to death, with a heart rate of 180bpm. But the sense of accomplishment I felt was fantastic, and a feeling I’ve been craving since returning to South Africa. I’ve discovered trail bikes and baggies, and I’m totally in…

MUSSELS Packed with briny flavour, these molluscs are not only low in kilojoules, they’re also packed with vitamin B12 to bolster the production of red blood cells, which deliver oxygen to working muscles. A bonus for the conscious consumer: these filter-feeders actually clean the water they’re in. Place mussels directly on the grill and heat over medium high until they pop open. Or steam in a liquid such as coconut milk, white wine, or beer. SNOEK Found in the ocean off the Western Cape, snoek (also called barracouta) has a firm buttery texture, and is brimming with omega-3 fats to help ease post-ride muscle soreness. Fresh fish aren’t available inland, so look for flash-frozen cuts. Grill or bake and top with a salad made from cocktail tomatoes, bell peppers, diced…

Training at low intensities, commonly known as the ‘fat burning zone’, doesn’t mean you’re burning only fat. You’re still using both glycogen and fat for energy – you’re just using more fat than glycogen. At low intensity, you use a higher percentage of fat relative to glycogen; as intensity increases, fat usage declines and glycogen usage increases. Despite this, at higher intensities you’re still burning more fat than you would at low intensity, because you’re using more energy overall. To reap the benefits, you need to improve your aerobic fitness. By doing this, you’ll be able to sustain a higher power output at a lower heart rate. That means more energy expenditure – and faster fat-burning and weight loss, if that’s your goal. Bottom line: if you train your body…

Q/A Do I really need to buy special sports gummies? Aren’t they just sweets? Don’t ditch them for jelly babies or wine gums just yet. Sports gummies have specific ingredients to give you fast energy, says sports nutritionist Dr Eve Pearson, who consults with both amateur and elite athletes of all types. Pearson says we should look for electrolytes and a mix of glucose and fructose – they’re the main carbohydrates your body uses during exercise. And eat them primarily when you need quick hits of energy, such as in a race. On endurance rides, stick with real food that provides more (and longer-lasting) fuel. “Most people who are on an endurance ride need between 500 and 1500kJ an hour,” says Pearson. “If they’re just using gummies, they don’t eat…

STOP COUNTING SHEEP IF YOU CAN’T SLEEP, DON’T JUST LIE THERE AND STRESS. GET UP AND DO SOMETHING RELAXING LIKE TAKING A BATH; OR STAY IN BED AND VISUALISE SOMETHING POSITIVE AND CALMING, SAYS CHRIS WINTER, A SPECIALIST IN SLEEP MEDICINE. HARD DAYS = RESTLESS NIGHTS A study of elite cyclists found that during three weeks of high-intensity training, they logged only 6.9 hours of sleep nightly, but during an easy week, they averaged 7.3 hours. “You’re amped up because you put in a big effort and your dopamine levels [a neurotransmitter that signals pleasure and increases attention] are up, so you’re going to feel very awake,” says Winter. Roll Over! Start the night on your non-dominant side (if you’re right-handed, lie on your left). “Your nondominant side is less…

David Kinjah and his partner Davidson Kamau Kihagi are best known for their daring, long-range attacks during the early days of the Cape Epic (placing as high as 12th in 2006). The Kenyan’s next adventure is a world-record attempt, aiming for the fastest human-powered crossing of the African continent. By the time you read this, he and six others will be well on their way, team time-trial-style, on high-end, ultra-light carbon road bikes… no flip flops, brim hats, panniers or fat tyres here. Follow the record attempt at www.carocaprace.com . FIND OUT MORE ABOUT DAVID KINJAH’S OUTREACH PROGRAMME AT WWW.SAFARISIMBAZ.COM @SAFARISIMBAZ FRAME “I haven’t ridden much on road recently. But before mountain bikes I actually came from a background in road cycling”, says…

More and more Mamils are leaping out of the closet. There are as many types of Mamils as there are of mammals – and any two Mamils are about as similar to each other as a dwarf mongoose is to a reticulated giraffe. (Which, in case you’ve never seen a dwarf mongoose, is not so much.) Here are some of the different Mamil subspecies out there: WOMBATS (Wild Old Men in Baggies and Trendy Socks) These hard, gruff men of mountain biking are fit and fearless. They climb like mountain goats and descend like champions, and eschew spandex for much more macho baggies. They have three Cape Epics under their belt (how do we know? Because they’ve told us), and their wives have moved into the guest room to make…

Cycling socks can make or break a kit. You can have the latest and coolest kit, bike and shoes, but if you get the socks wrong, you mess up the whole look. It’s the single piece of clothing that can be the main focus point of your kit, or simply rounding off your look. Our most successful design is our Top Line Black and White sock. It’s a classic, clean black sock with our logo in white and a thin white line on top. Its simplicity means that it goes with any colour kit. There are other local sock brands in the market, but they have a limited range available. We’re also the only brand that concentrates all our energy on cycling socks specifically. We love what we’re doing, and…

PALESA MANALENGAGE: 28BEST TIME: N/A94.7 FINISHES: 1ST TIMER IN SEPTEMBER 2014 PALESA M A N A LENG WAS ON A ROUTINE TRAINING RIDE IN HER NEIGHBORHOOD. SHE HAD RECENTLY FINISHED HER FIRST JOZI FREEDOM RIDE, WITH ASPIRATIONS TO DO MORE. BUT ON THAT FATEFUL SEPTEMBER DAY, MANALENG’S LIFE CHANGED FOREVER. While riding down a steep descent, her brakes failed. She lost control, hit a pavement and flew into the palisade fence of the University of Johannesburg rugby field. “I sustained a head injury, broke two ribs – one of which punctured my lung – and dislocated my spine. I had no feeling in my lower body at the accident scene… and I was conscious the entire time.” She was hospital-bound and despondent, until she saw something that lifted her spirits.…

120 SECONDS Venge ViAS + Roval CLX64 wheels vs. Tarmac SL4, Cannondale Super 6 EVO or Trek Émonda; on Mavic Ksyriums or similar 35 SECONDS S-Works Turbo tyres vs. Continental GP4000s (rolling resistance advantage only) 96 SECONDS S-Works Evade skinsuit vs. typical club-fit kit like the Specialized RBX Comp jersey and bib shorts 46 SECONDS S-Works Sub6 lace-up shoe with WarpSleeve vs. Shimano SH-R321 or similar buckle shoe 35 SECONDS S-Works Evade helmet vs. Specialized S-Works Prevail, Echelon, or Propero; or Giro Synthe HOW IT HELD UP BICYCLING’s Joe Lindsey participated in a test conducted by Specialized. He rode a 19km course: once on a Tarmac with jersey and shorts, once on the new Venge package, in his own shoes. The average saving across 12 testers, after engineers stripped…

FINALLY HANGING ON I was riding the Vallée de Chevreuse, a popular route out of Paris in France – 114km, with more than 1 200m of climbing – with two of my friends. I’m used to them pulling away from me on climbs. We got to the last hill, and I was really starting to struggle. This time, I thought, “Okay, I’m doing it. I’m going to push and follow them. Even if they’re a few metres ahead, I will be there.” I didn’t want to put a foot down and have to walk. Making it up that climb changed my outlook on life. Since I faced that challenge, I’ve been able to accomplish other things. I think it’s all mental. When you come across difficulty, focus on what you’re…

THE NICK OF NAMING I received a home brewing kit from for my birthday. I’ve never brewed anything stronger than a cup of tea, but still; I’m going to make my own beer. I’ve decided to start with an IPA, and will put it in 330ml bottles. Got any suggestions for a name and a logo? – Gideon, Polokwane The trick with coming up with a new name is to make it sound simple and unaffected. Fight the cliché, Gids. Never stray into the bog of the obvious and the punny. Simple can be hard work. Like a nickname, it may arrive because of a mistake, an accident, or a loose word dropped in conversation. We never pick our nicknames. (Well, except for me: I chose ‘Style’, as style had…

Q/A I always hear people say they ‘bonked’. How do I know if it’s happening to me? When you bonk, it simply means that your blood sugar is very low, explains Judith Haudum, head nutritionist for the BMC Racing Team. You might feel dizzy, lightheaded, tired, or even start shaking. Your legs may hurt. It can mess with your coordination as well, with dangerous consequences. “Imagine riding a technical downhill while not thinking straight,” says Haudum. If you’re bonking, get some simple sugars into your system quickly – this is the one time it’s worth downing some Coke or jelly babies. Prevent it in the first place by eating 600 to 1 000 carb-rich kilojoules every hour on a ride – and up to 1 500 if you’re racing.…

Your style of riding can contribute to joint loading and knee pain. As power is a product of pedal force and cadence, using heavier gearing and a slower cadence will result in greater forces through your joints. Use an easier gear and higher cadence for all intensities; and modify your gearing, by using a compact crankset on the road and a triple crankset on your mountain bike. Be aware that 29ers effectively increase gear ratio by about 10 per cent; 29er-owners with bad knees should use smaller chainrings and/or a larger cassette.…

BESIDES PULLING STUNTS you probably never knew were possible on a bike, like riding one-legged down a handrail, professional trials rider Ryan Leech is also a yoga instructor and coach who trains MTBers in the physical and mental aspects of riding. He believes daily meditation not only improves your cycling, but also makes each ride more fun. “I do a lot of cross-country mountain biking and road riding, and it’s easy to lose concentration, especially if you’re solo,” Leech says. “Meditation has helped me to stay more present, so I’m keeping up my cadence, and more aware of my heart rate, not solely relying on technology. And I find my ability to take it all in – the raw experience of the moment, being out in nature, with friends –…

STEP 1 Pedal in a medium-low gear on a quiet stretch of road, in a parking lot, or on grass. Start on a slight uphill grade; it’s easier to learn on. Point your bike sideways, perpendicular to the slope. Grip your hoods lightly with your fingers on the brakes, and keep your body weight centred over the bike. Start gently rolling to a stop. STEP 2 As you slow down, stand up and turn your front wheel to a 30-degree angle from the top tube, pointing your wheel uphill. STEP 3 While turning your wheel, rotate your cranks so that your pedals are level, and the uphill side is forward. Look ahead, not down, which can throw off equilibrium. Fix your gaze on something stationary. STEP 4 Find your balance…

3-4 HOURS BEFORE BED Finish your workout. Your body needs time to drop its core temperature – which causes sleepiness – and stop producing the endorphins that make you feel alert and awake. 1.5 HOURS BEFORE BED Stop rehydrating. You don’t want to be up running to the bathroom. 1 HOUR BEFORE BED Turn off your devices. The light makes your body think that the sun is rising, which blocks the production of melatonin, a hormone that sends the message that it’s time to hit the sack.…

Journalist Nicola Whitfield’s husband, Iceman – for it is he – has finished 16 stage races, and is an obsessive mountain biker. Here, she reflects on her state of holy ma(mil)trimony. There’s a term that floats about when cyclists start training in earnest for a long stage race: ‘cycling widow’. You hear it a lot at drinks parties and functions where cyclists are in the majority. “Do you ride too?” people will ask; and when you say no, they reply, “Shame.” I don’t know about other ‘cycling widows’ out there, but I don’t much care for the name. It’s as if people think they should feel sorry for you – like your life revolves around cycling, even though you don’t actually cycle. And that you miss your cyclist when he’s…

IT ’S THAT TIME OF YEAR – WHEN THOUSANDS OF CYCLISTS TAKE TO THE STREETS OF JOHANNESBURG FOR THE MOMENTUM 94.7 CYCLE CHALLENGE. WE SPEAK TO FIVE RIDERS: SOME HAVE CLAIMS TO 94.7 FAME, SOME DO IT FOR THE LOVE OF THE CIT Y, AND SOME HAVE BASED THEIR DREAMS ON FINISHING IT. THEY HAVE ONE THING IN COMMON – A LOVE FOR CYCLING. WE ASK THEM WHAT THEIR GOALS ARE FOR THE 2015 EVENT, HOW THEY PLAN TO ACHIEVE THEM, AND WHAT ADVICE THEY HAVE FOR YOU.…

SUZETTE LESTERAGE: 62BEST TIME: 2:5594.7 FINISHES: 18 HAVING FINISHED ALL 18 CYCLE CHALLENGES ALONGSIDE HER HUSBAND MIKE, SUZETTE LESTER HAS EXPERIENCED EVERYTHING THE CYCLE CHALLENGE CAN THROW DOWN. “One of my favourite experiences was the one year when the rain came bucketing down – another was the year we finished with a lap around Kyalami race track.” She and Mike agree that one of the main reasons to do the Cycle Challenge is because it’s Joburg’s “safest, toughest ride”. At 62, Lester rides for pure enjoyment, but still manages a sub-4, clocking a 3:41 last year. She attributes this to a steady race-morning ritual that starts with an early rise, followed by coffee and a light breakfast. “Then I prepare and get to the start early, which allows me to…

LIFESTRAW WATER FILTER & GO WATER BOTTLE LIFESTRAW R399 WATER BOTTLE: R599 aqua4life.net DEVELOPED AS AN EMERGENCY RELIEF TOOL TO PROVIDE ACCESS TO SAFE DRINKING WATER FOR PEOPLE AFFECTED BY CONFLICT OR NATURAL DISASTERS, such as the devastating earthquake in Haiti and the flooding in Pakistan in 2010, the LifeStraw water filter system is also an invaluable tool for people who cycle into regions that don’t necessarily have a safe water source. The LifeStraw filter uses advanced hollow-fibre microfiltration-membrane technology to remove up to 99.9999% (which is as close to 100% as you can get) of waterborne bacteria, and 99.9% of waterborne protozoan parasites. The filter works by stopping all particles bigger than 0.2 microns in their tracks, and can clean up to 1000 litres in its lifetime. If you’re…

IXS KRONOS EVO XC HELMET PRICE R1 550 intltrade.co.za WHEN WE WERE GROWING UP, MY MOM GAVE MY TWIN BROTHER SERIOUS_SI AND ME A LOT OF FREEDOM TO EXPLORE THE GREAT OUTDOORS ON OUR BIKES (though at the age of 10, the ‘great outdoors’ was only a few kays from home!). While our adventures were as varied as a bag of Liquorice All-Sorts, one consistent factor was that my mom insisted we wear helmets. Safety first, she used to say. Those early riding memories came to mind when this bright blue IXS Kronos EVO XC helmet landed on my desk. The Kronos EVO is designed for mountain bikers looking for a comfy, well-ventilated helmet, and has an easy-to-reach retention dial for on-the-fly adjustment. Extending just below the back of your…