Innholdsfortegnelse for November 2016 i Bicycling South Africa

BELIEVING IN ACHIEVING I participated in endurance sports from a young age, and started riding bikes when I was 10. But when I was 25, I set myself a goal of achieving a sub-3 Cape Town Cycle Tour, and that changed the way I approached my training and riding. It took a long time and I had a few setbacks, but at 50 – 25 years after setting my goal – I finally achieved the sub-3 I wanted. My new goal is to be on the final podium in the Masters category at the Absa Cape Epic. I haven’t achieved it yet, but I’m not giving up on that goal either. WALEED BAKER / 52 / BUSINESS OWNER…

THE REAL FAT-SHREDDER Many people ride in a fasted state to ‘burn fat’, while Banters believe that ketosis turns them into fat-burning machines. But fat-burning capacity is not dictated by diet choice – it’s dictated by aerobic fitness. The fitter you are, the higher the fat percentage you burn at any given training intensity. And the mythical ‘fat-burning zone’ is just that – a myth. Yes, as intensity rises, the body relies more on carbs (glycogen) than fat to support or bridge the gap in energy demand. But the amount of fat you use rises too, resulting in more fat burn. A fasted ride does fast-track aerobic fitness, so it can help with fat burning – as part of your long-term strategy.…

Pronounced ‘Soup Please’; but it has ‘lesse’ to do with the chowder, and everything to do with the rider. Derived from the French word for ‘flexibility’, this cycling term is so much more, defining the state of perfection attained by a smooth and elegant pedal stroke – it’s the perfect storm of Looking Pro. Former world champ Maurizio Fondriest is said to have cycling’s most admired souplesse, which he acquired by spending days practising his pedal stroke in front of a mirror.…

In China, there are more than 120 million of them; and in Europe, close to a million. So eBikes – or electric bicycles – are more than just a fad. We’ve added a top-of-the-range Specialized Turbo 250 S eBike to our Bicycling fleet for a full year, to find out whether these pedal-assist bikes have a place in the hardcore world of South African cycling – or as an alternative to an expensive, gas-guzzling motor vehicle.…

Consider the wind direction; position yourself in the bunch on the side where you will get the most protection from the wind. Be careful of riding at the front of the bunch for too long if there is a headwind. If you’re in a bunch where others are not taking their turn at the front, a tailwind can offer a good opportunity for you or a group of people to break away. Stay as close to the front third of your bunch as possible. Not only is it a safer place to ride, it also puts you in a better position in case of a bunch split.…

BRAKE BEFORE THE TURN, and power through it. START ON THE OUTSIDE OF THE TURN, so you can cut towards the apex. YOUR INSIDE KNEE SHOULD BE BENT and your outside leg should be almost straight, but not locked. USE YOUR INSIDE ARM to keep you on track. KEEP YOUR WEIGHT FIRMLY PLANTED ON YOUR OUTSIDE FOOT, and push your inside arm further into the turn. The harder you push on your inside arm, the tighter you’ll turn.…

THE FIRST TURN-OFF (AFTER 13KM) GETS TOUGH, with the first real uphill. Don’t start too hard and burn out here. – Beneke USE THE BUNCHES IN THE FIRST HALF OF THE RACE. The second half will have you doing a lot of the work yourself. – Diesel AFTER SOME CLIMBING, THE FAST SECTION PAST THE SUNNYSIDE HOTEL IS DANGEROUS. Stay focused, and watch your speed. – Beneke ANOTHER SECTION TO RESPECT IS THE FAST JAN SMUTS AVENUE DOWNHILL, past the Zoo. High speeds can mean big accidents. – Beneke STAY TUCKED INSIDE THE BUNCH ON THE M1. The race gets tough on the R24, so going too hard on the M1 will leave you with nothing when you get there. – Diesel THE CRITICAL PART OF THE RACE COMES WITH…

I’m no racing snake; but on the odd occasion, as the bishop said to the actress, I like to go hard. This morning is one of those occasions. Or was. I let out a heavy sigh as I watch the old-timer (now in a sleeveless gold muscle top) strap the biggest moonbag I’ve ever seen around his waist. What the hell is in there? Probably, I think cruelly, a stash of soft-boiled eggs, a spare set of dentures, and a fold-up Zimmer frame. Seventy-odd kilometres later, I’m deep in the pain cave; and I’ve burnt several boxes of matches trying to keep up with 70-year-old Nick Forbes, who I can’t help but observe is riding effortlessly, his moonbag flapping in the wind. When the sun begins to rise I notice…

While scientists have a good grasp on the general human lifespan, what they know less about is the human ‘healthspan’ – how quickly we slide into a state of serious decline. In a study published in the Journal of Physiology, scientists put 125 cyclists (both male and female) ranging in age from 55 to 79 through a series of tests, to determine the health and strength of their heart, lungs, muscles, minds, hormones, balance, mood, and more. They found that cyclists who maintain a high level of physical activity are better off over time. Even the oldest cyclists had generally healthy markers of cardiovascularand metabolic health, such as healthy, normal glucose, insulin, cholesterol and triglyceride levels. Their actual maximum heart rates were higher than for their nonactive peers.…

SPRING CLASSICS The Cape Classic 380 promises full professional support on a 380km route that includes some leg-searing climbs, exhilarating speed, and beautiful summer scenery. It’s based in Montagu, and the first two stages start and finish at the Montagu Country Hotel. The third stage takes riders away from Montagu on a 140km journey to Ceres, with an uphill finish up Michell’s Pass, ensuring riders earn their celebratory drinks afterwards. 4-6 NOVEMBER, MONTAGU, 380KM OVER 3 DAYS WESTERN CAPE MTB 5 NOVEMBER BONNIEVALE CYCLE RACE 2016 50km, 31km Hoërskool Bonnievale, 6 Van der Merwe Street, Bonnievale Contact Karen Kleingeld karenk@k2b.co.za, 021 671 4079 Web bonnievalefees.co.za Online Entries pedalpower.org.za 5 NOVEMBER GARDEN ROUTE NATIONAL PARK FUN RIDE 35km, 12km Harkerville Forestry Station – Garden Route National Park Contact James Stewart muddyfoot@grcom.co.za,…

Many cyclists just plonk their bikes down after a ride, and hop on for the next one without doing a bike inspection. But this leaves you vulnerable to any number of mishaps as a result of wear and tear from your previous outing. To avoid this, here’s a five-minute bike-maintenance check to do after each ride, so for your next one, you’re ready to go at the drop of a helmet: - Check your wheels are in true by spinning the wheel and watching the distance between the rim and the brake pad. It should be uniform for the entire rotation. If it wobbles, the wheel needs truing. - Check your quick-releases for side-to-side play in the wheel, and QRs or skewers…

A SUCCESSFUL FITTING The most common cause of forefoot pain is excessive compression of the forefoot through wearing overly-tight shoes. This can result in insufficient blood flow to the forefoot, which then results in pain or numbness because of insufficient oxygenation of nerves and other tissues. One way to assess whether a shoe will fit your forefoot is to trace around your foot on a piece of paper while standing and bearing weight on the foot. Take out the inner sole of your cycling shoe, and place it over this tracing. If the tracing is significantly wider than the innersole, your shoe will probably be too tight.…

FISHY FASHION Q I DON’T FOLLOW TRENDS, MOSTLY, BUT I DO LIKE TO BE ON POINT WHEN I SEE FASHION TAKE A BIG SHIFT. WHAT IS IT WITH SUNGLASSES THESE DAYS? IS THERE A BACKLASH AGAINST GLASSES THAT LOOK LIKE THEY WERE MADE TO BE WORN ON A BIKE? WHAT’S WITH THE ELVIS SUNGLASSES AND THE WAYFARERS? DID I MISS A TURN? – Andrew, Pietermaritzburg ANDREW, IF YOU LIVE IN PIETERMARITZBURG, YOU DID NOT MISS A TURN IN FASHION, YOU MISSED THE TURN OF THE CENTURY. Sleepy Hollow. Oh, the wild pleasures I have endured and wallowed in there. I think I know the glasses of which you speak. They are worn by an American team. I have seen a dodgy reputation consultant in Cape Town wearing them too. They…

“When I crossed the border a car stopped, and a man handed me a sack of oranges.” • DR STEPHEN FABES O AGE:35 • BIKE: SANTOS TRAVELMASTER 2.6 CROMO ROHLOFF • PROFESSION: DOCTOR What makes you so adventurous? I’ve always been drawn to travel in wild places. I love the sense of vulnerability, and the constant questioning that comes from moving through unfamiliar places. And with this trip, I wanted an adventure, and a new challenge. How did your family handle you doing this again? They were very supportive – my mum even came out a few times to visit me en route. Did you plot an exact route, or just follow your gut as you rode? Very little planning in this regard. It was more like: London-Istanbul-Cairo-Cape Town, I’d…

They’re usually reserved for the beach, and long days in the saddle, but as we head into 2017 tan lines are making a comeback – to a bicycle near you. Tyre manufacturers like Challenge are bringing the old-school tan-walled tyre back into fashion. A set of these handcrafted 700x27C Challenge Paris-Roubaix open tubulars won’t simply add elegance and panache to your vibe – their bigger contact patch on the road will give you better grip and soak up road buzz, offering a luxuriously fast ride.…

This is important. Medically, participating in an event like this without prior training is not advisable. So request a thorough assessment from your doctor, and get clearance to proceed. If you’re an average-rider first-time entrant, count on a five-hour journey. If you’re a seasoned cyclist with a PB of 2:30, a sub-3 may be possible – with the right seeding, and drafting buddies. Take your bike out for some easy 45-minute endurance spins. Focus on eating healthily, and avoid alcohol. In-depth knowledge of the course will help you moderate your efforts in accordance with your fitness level. So drive the route beforehand. Every survival plan should include a pathway for retreat; so identify ‘bail-out’ points en route, in case the going gets too tough. Coast the descents, save your energy…

Remain confident and focused, and you’re 90% down the hill already. Hesitate, and you’re destined for an unfortunate ending. Keep your upper body loose and let your bike follow the contour, keeping your body poised above the pedals. Straighten your arms to let the bar fall away, and let your seat slide forward between your legs. Instead of resting on descents, shift up to maintain your cadence – and increase your speed. Even down ultra-steep sections, try to stay off the brakes. If you must brake, slide back even further. And remember to use the back brake only. Descents are all about balance. As you sweep through the turns, concentrate on keeping your core tight as you manoeuvre your bike. As you descend, watch for hazards in your path. Keep…

Still under development, the Riversands Commercial Park serves as the start and finish of the 947 Cycle Challenge. It aims to redefine commercial parks in South Africa; at its centre is the Incubation Hub, a business incubator established in 2015 that will be home to 150 small businesses, and which aims to churn out a steady flow of much-needed entrepreneurs. Kyalami was built in 1961, and has hosted 20 Formula 1 races. The venue lost its international status in 2010 and was auctioned off in 2014. The man who made the successful bid, motor-business entrepreneur and race driver Toby Venter, had big plans; and after a massive refurbishment, the track was reopened in May this year. The 947 Cycle Challenge route heads into it, and cyclists will get to spend…

1. FAST… JUST BETTER! Slacker and longer, with more travel, means better handling and more confidence: Meet the next generation of do-it-all mountain bikes! In recent years there’s been a proliferation of new mountain-bike categories and standards, with different wheel sizes, travel options, axle spacing and tyre widths – not to mention the 2x-versus-1x drivetrain debate. As the quagmire of categories grows, it’s always a delight when brands release an all-encompassing bike built with the modern trail-rider in mind. Boasting 120mm of rear travel, a 67.5-degree head angle and a longer top tube paired to a short stem, Niner’s all-new Jet9 RDO is the quintessential mountain bike for South Africa. While the RKT 9 RDO model with 100mm of travel takes care of the racing snakes, the redesigned Jet9 is…

WESTERN CAPE 20 November DELHEIM MTB DAY This is a weekend of trail fun, with trail-running events on the Saturday; but for mountain-bike junkies, it’s all happening on the Sunday. There are four distances to choose from: to start with, a 7km, 14km or 30km, all of which include singletrack on the slopes of the Simonsberg mountains maintained by Dirtopia. But the main event is the Enduro race, which will take place on the more gnarly sections of the trail network, and is aimed at more experienced riders. Space is limited, so pre-enter as soon as you see this.…

“[There’s just] something about the fast undulations, sweeping bends and rollercoaster-like upward surges…” THERE’S A 5.7-KILOMETRE STRETCH OF TAR THAT LEADS FROM THE GRAVEL JEEP TRACK ON THE WESTERN SLOPES OF TABLE MOUNTAIN TO THE STOP STREET ON KLOOF NEK. It’s part of our regular mountain-bike route; we climb for almost an hour on rutted, rocky dirt track, before hitting the eerie smoothness of a quiet tar road in the shadow of the Cape’s iconic landmark. It starts with two testing drags, but then dips down past a boom gate – and then the fun really starts. Something about the fast undulations, sweeping bends and rollercoaster-like upward surges just makes this an exhilarating piece of tar. It’s the reward of going fast after a bout of ponderous climbing, and the…

WHAT DOES A 17-YEAR-OLD WANNABE pro cyclist think about as he trains? Brownies. And banana bread. And muffins. “A lot of my recipes are what I crave when I’m riding,” says Spencer Miller, who shares his dessert concoctions with 62 000-plus Instagram followers and at macro-chef.com. Coached by former pro Tom Danielson, Miller considers riding uphill to be his strength. But maintaining a climber’s lean physique while satisfying a sweet tooth takes creativity. So four years ago Miller started creating his own, nutrient-packed treats. “I focus on whole foods and things that are natural,” he says. For these decadent chocolate–peanut butter brownies, he uses oat flour rather than the refined white variety, equal parts sugary (agave syrup) and kilojoule-free (stevia) sweeteners, and replaces most of the traditional recipe’s oil with…

If you’ve found yourself putting your core on the back burner lately, try these tips to get a little more out of everyday activities. Turn Gardening Into A Workout Julie Bates, Body Geometry Fit coach at Specialized, says that like cycling, “manual labour requires core strength and posture to protect you from injury”. To build your best core, “it’s crucial to be aware of other core muscles, and how they play into becoming a better cyclist.” For example, raking and sweeping use your obliques, which help when you’re pulling on the handlebars. Always Take the Stairs Taking the stairs is another opportunity to work on your core. Tighten the muscles in your midsection, stand up straight, and as you raise your knee for each step, focus on your lower abdominal…

Makeshift Chain Link When replacing a chain link mid-ride, make it less tedious by using a paper clip to keep the links together while you’re getting your chain-breaker in place. – Ralph Davids Wheel Saver If you have glass or road debris stuck in your wheel, simply inflate tyres to proper pressure, and carefully remove embedded debris with tweezers. But beware: a cut tyre or sidewall will blow out, so replace it – John Lamour TRAVEL RIM PROTECTOR If you don’t want your bike rack to scratch your rims or frame – wrap the straps in an old inner tube. This will ensure that when your bike moves around while you’re driving, your rims are protected. Because road wheels are smaller, cut a piece from a pool noodle (preferably the…

Benky, who just completed his third Everesting challenge for Qhubeka, is an ex-pro cyclist, current market developer for Specialized SA, and coffee lover. “A busy, vibrant coffee shop within a bicycle shop, made to feel like home by baristas who take the time to learn your name. With bike parking and product to view, it’s the perfect place to end a weekday ride.” F Favourite Brew: Coffee in a Cone F Favourite Meal: Banana Bread Slice with PB and Syrup “A great ‘country’ vibe in the middle of the Cradle of Humankind. The food is good and the coffee is strong, and it’s always full of cyclists making their mid-ride stop.” F Favourite Brew: Cappucino F Favourite Meal: Breakfast Tortilla or Breakfast Pizza “Because it’s in Parkhurst, just a few…

For your best chance at finishing this race well, don’t view it or train for it like you would for an endurance event – it’s a speed event. LSD (long slow distance) rides will provide you only with ‘junk miles’. This race demands frequent and varied-intensity surges, lasting anywhere from a few seconds to several minutes. If your training has been based around similar intervals, you’ll be in the best shape to deal with the pace, stay with the bunch, and pull off your best race. – Mark Carroll, Level 2 cycling coach, owner of Cadence Cycling and head of the Cycling SA Coaching Commission Have your kit, timing chip and race fuel ready the day before the race. Don’t forget your recovery drink, towel and change of clothes…

SATURDAY Prepare your kit, and then stay off your feet as much as possible. Eat a low-fat, carbohydrate-rich dinner, and get to bed early. SUNDAY – RACE MORNING Eat a carbohydrate-rich breakfast, about two to three hours before your start time. PRE-RACE HOUR Fuel up with an energy bar, and some water. EVERY HOUR Aim to consume 40 to 60g of carbohydrates per hour, in the form of energy drinks, real food, energy bars, or gels. DRINK UP Maintain your hydration levels by drinking a minimum of 500 to 750ml of liquids per hour. TAKE BREAKS Aside from allowing refuelling, a short break will do wonders for the butt, back, leg and neck pain that you’ll probably be experiencing.…

THE DO’S… Ensure that carbohydrates form the bulk of all meals and snacks. Continually snack on high-carbohydrate foods the day before a race. Try to eat every couple of hours. Over the last 24 hours, reduce the fibre intake of your diet, and race feeling ‘light’. Fluids and concentrated sources of carbohydrate such as sports drinks and sugary foods can be used to ensure that you meet your target. Two to three hours prior to the event, have a light pre-event meal. AND THE DON’TS... Don’t try anything new, especially on race day. Be careful with your fat intake and don’t get tricked by high-fat carbohydrate foods such as chocolate, ice cream, rich desserts and takeaways. Don’t drink too much water. A dangerous condition termed hyponatremia (low sodium) can develop…

“The Recyclers ‘club’ was formed in 1999, when Mike Berger ran an advert in a local paper seeking the company of retired people for social rides. Initially, eight to 12 people would ride regularly from Constantia Village, until the start was moved to Fish Hoek. Today there are over 90 members – and most ride regularly, every Thursday. “The average age of our members is 71, with Andre Swanepoel having just retired from cycling at 90. There are eight in their 80s, and 39 in their 70s. Until this year, member Alex Stewart had ridden every Argus. Many have done 21, and several have won their age groups – some of them, year after year. There are also regular outrides from other venues, and weekends away. “Although the Recyclers were…

Giant’s Mini Pro sports an aluminium body and uses a telescopic pump action that inflates up to 160psi – more than enough for any road or mountain-bike tyre. The head unit switches between Presta & Schrader valves at the flick of a switch, while its compact design makes it perfect for carrying in your jersey pocket. R350 GIANT-BICYCLES.COM With hours upon hours spent racing and training, correct tyre pressure is without doubt a detail that should never be overlooked. It needs to be optimised to improve rider efficiency, and to maximise the tyre’s grip and the bike’s overall stability. As conditions change daily, so should your tyre pressure. Lezyne’s beautifully designed Digital Drive floor pump sports a digital gauge, accurate to within 3%, that’ll ensure you’re rolling as efficiently as…

KWAZULU-NATAL 5-6 November GOODERSONS MONKS COWL CHALLENGE The KZN racing calendar is reaching its end-of-season holiday. But don’t let this deter the racer in you: head to the hills for the Goodersons Monks Cowl MTB Challenge, especially if you want to reduce the staff-party-overindulgence guilt, and are looking for a chilled weekend away with the family. The newly-built trails up in the Champagne Valley are going to be special, as the race heads out towards Bell Park Dam and into the mountains above. This ‘pre’-holiday getaway is something everyone will enjoy.…