Fw: WCDSF Function 2008

Photos Of the WCDSF sport year end function

Thanks to Stephnie

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Results Double Century 2009

Must have been a long and hot day for all the cyclists!! any thing under 6 hrs can be considdered as an excellent time, 6 teams achieved that!!
1. Daiken Gu Team 5.29
2. Anderson TRansport 5.31
3.Neo Tel 5.47
4.Club 100 Elite 5.47
5.GT Maties 5.53
6.Counts of PE 5.57

We only had 2 riders competing Christo Botha and Johan Reyneke who were invited at the last minute. Time for Chris's team: and that for Johans team:

Double Century 2009

I heard some of our members will be riding the grueling 200km's

From WC-DCA we wish u STRONG LEGS!! and the wind from behind!!

Christo, Ashley & Johan riding, Others? Let me know please and your results as well

SA DEAF CYCLING TRIALS 2009

ALL deaf CYCLISTS !!

Get your pens and diaries.... the dates for the trials have been finalised for the weekend of

30, 31 Jan and 1 Feb 2009

The Trials will be hosted by The WC-DCA and the venue will be Cape Town !!

More news follow shortly....

WC-DCA Meeting Tues 18/11 AGENDA

Agenda - WC-DCA Meeting

Thursday 18 Nov 2008 7pm @ Hennie Koekemoer Bellville

Welcome
Minutes of previous meeting Hennie
Items B/F From the minutes

Various report backs:

1. Taipei Visit Jurg
2. Finances Jurg
3. Fundraising Letter Hennie
4. Report on WC Deaf cyclists/performance Jurg
5. Feedback from SADSF re Deaflympic and related issues C
6.
Planning
A. Trials weekend
Letter/invitation to various sprt coordinators C
(min Req Attatched)
LETTER TO OUR DATABASE C
Letter to DTV, Ride & Bicycling etc… C
Expression of interest for the SA Deaf cycling team
Provincial Coordinator to be informed of the req
Weekend program
Possible venue 1 Time Trial
2 Accomodation
Funding

B. SA Deaf Cycling team
Manager, Coach, mechanic
Selection committee / cryteria
Team Composition / Reseves etc
Suggested selection/composition to be disc with SADSF

C. Longer term planning
SA DEAF CYCLING Letters. Constitution etc
SA Deaf MTB Champs Possible Dates
World Deaf MTB Championship/ Cycling

6. General
……….
……….
……….

Next Meeting:
possible dates

2009 Race calenders

All cyclists, herewith the web adress for next years race planning PPA, MTB etc

http://images.supersport.co.za/2009CALENDAR.xls

Thanks ... Johan!

DTV DEAF TV

We could inform all deaf sportmen/woman re the deaf cycling trials and weekend via:

DTV Deaf TV
The New Production Corporation CC
TeamQuick contact form : click here.
Team gallery :Team gallery.
Address:45 End RoadLinden ExtensionLinden2192
Phone : (011) 782-3364Cell : 082 343 6321 (sms only Barbara Peters)
Fax : (011) 782-3139Email : info@deaftv.co.za
Website : http://www.deaftv.co.za

Update Database

Johan met a deaf cyclist at the weekend Joostenberg race, herewith info to update the database, welcome to Charles Easton, cell 0747453045

WEEKEND NEWS 16 NOV 2008

LOCAL NEWS WC-DCA
Christo Botha -- Practiced the weekend long distance with his double century team.... next weekend the long 200km!!
Enrikus -- message that he was still suffering from flu..
Juan no news yet .. injury..
Stevie no news yet
Ashley Waiting for new ppa no...
Bennie Botha arrived a bit late for the Joostenberg race and started with the short route but did the long route... he said afterwards... that was good practice he he he

Johan Reyneke did the Klein Joostenberg 88km ; kept with the front bunch but lost a second or 2 with the last sprint. He ended 13/497 time:2.20.54 Winning time: 2.20.45 (ave 37.51kmph)
He then turned back to ride with Bennie back to the finish... well done Johan!!

GAUTENG NEWS:
Terence Parkin did the P&P 94.7 cycle race on Sun (very fast race ave:45.95kmph!!) the winning time of 2.03.39 were achieved by a bunch of 13 top riders, Malcolm Lange, Nolan Hofman etc. Terrence had a cyclist falling in front of him, which causes him to fall as well, he lost his group, rode very hard to catch up with them again, but at that stage a long uphill and his legs didnt last.... he ended with a time of 2.20.58 .... 287/16955 ave speed 40.3kmph well done Terence!!

EASTERN CAPE
Paul Kloppers reported that he practice hard... he got a coach to help him.... well done Paul

Planning Meeting SA Trials 18 Nov

Important !!
All members and interested parties.... notice hereby af a planning meeting on
Tuesday 18 Nov @ 19.00 at Hennie/Enrikus s House Bellville.
We plan not to be later than 21.00

Agenda will be posted on blog
Jurg

TRAINING & RACING TIPS FOR CYCLISTS

Hi to you all

Firstly , WELL DONE to Terence and Ashley with their participation at the recent cycling tour event as the SA invitational team held in Taipei. SA did great. Check out the cycling blogsite for all the news about the stages: -
We hope it's going well with you and your training. I have some information that will help all our athletes to improve in one way or another. these are our tips to you. Remember that the Deaflympics is in September 2009 in Taipei. We would like to hear from all of you. It's important that you send us this information please.
Please let us know how your cycling is going? (No matter if you do Road or MTB or Track) ???
Please let us know what your current seeding or ranking is???
Please let us know if you belong to a club and if you do , then please also tell us the name of the club ???

Please Print these pages so that you can study them because something in these notes will be new and helpful to you...
TO ALL OUR NEW COMERS AND OUR EXISTING CYCLISTS: - READ , PRACTICE AND LEARN HOW TO IMPROVE YOUR RIDING SKILLS & SEEDING/RANKING

HYDRATION: If it’s the summer cycling season, it’s probably hot where you live. Cyclists and other outdoor athletes are the first to notice rising temperatures. And the hotter it is, the faster you lose fluids when you ride.
Fluids are crucial to your performance and sense of well-being. We’re really just big bags of fluid—our blood contains about 50 percent water. Because water helps keep us cool, a loss of only one percent of our bodyweight as sweat means a significant loss of speed and endurance.
I know you’ve heard it before—drink, drink, drink! But it’s amazing how few cyclists heed this advice. They forget to drink because of the excitement of the ride, then they wilt before the end.
But proper hydration is easy. Here’s how:
Ride Early or Late. You’ll need to replace fewer fluids if you ride when it’s cooler. One approach: commute by bike so you ride early in the morning and again in the evening when temperatures have moderated.
Practice Drinking On the Bike. If you aren’t comfortable taking one hand off the bar to pull the bottle from the cage, practice while riding in an empty parking lot or lightly travelled road with a wide shoulder. Hold the bar with your other hand near the stem to limit swerving as you reach down.
Pre-hydrate. Make sure you’re well hydrated before the ride. Most people are chronically dehydrated because they simply don’t drink enough water. Keep a bottle on your desk and sip frequently all day. For an energy as well as fluid bonus, down 300ml of a sports drink about an hour before the ride.
Drink During the Ride. Because your body’s sensation of thirst lags behind its need for liquid, always sip from your bottle before you get thirsty. When you feel thirsty, it’s already too late. Make it a habit to reach for your bottle every 15 minutes and slug down a couple of big swallows.
Most riders need one big bottle (about 700ml) per hour but it’s highly variable depending on temperature, intensity of the ride, and other factors such as body size. Experience will help you judge your fluid needs.
Hydrate After the Ride. No matter how much fluid you drink while riding, in hot weather you’ll finish the ride depleted. Your stomach doesn’t empty fast enough to keep up with the demand.
Restore Sodium Levels. Those white stains on your clothing and helmet straps after a hot ride come from the salt that you sweat out. It needs to be replaced. Low sodium levels are associated with increased incidence of cramps. Heavy sodium losses lead to hyponatremia, a potentially life-threatening condition.
Your sports drink should contain at least 100 mg of sodium per 250mg (check the label). It may also help to salt your food when you’re riding frequently in hot weather.

Three Essential Techniques for Roadies:
Pro cyclists, too, develop characteristics that separate how they look on a bike from the rest of us. It’s not simply a matter of appearance. Unlike golf, when you’re riding, you can get scuffed up out there. Looking like a pro means safety as well as style.
Want the look? Master these three techniques and you’ll be on your way.
1. Relax. Great athletes in any sport let it flow, making impossible moves and extreme effort look easy. Here’s how to be loose as a goose on the bike:
Face Off. If your facial muscles are tight, your whole body follows. Consciously relax your face and neck. Loosen your jaw muscles. Don’t clench your teeth in grim-faced determination.
No Turtles. Tense riders hunch their shoulders until their ears disappear. Drop your shoulders and relax the muscles that run from the top of the shoulder to your neck. Don’t look like a turtle hiding from danger.
Get a (Light) Grip. Bend your elbows slightly and relax your forearms and hands. If you hit a bump or get bumped, loose arms absorb the blow without affecting the front wheel. You keep your line and stay in control.
2. Pedal Smoothly. It’s easy to spot the smooth pedal stroke of a pro compared to a novice’s lumpy plodding. Here’s how to get supple stroke:
Practice Slowly. A rapid cadence of 90 to 110 revolutions per minute is efficient and stylish. But it’s hard for your brain to keep up with your feet going that fast. Practice at a slower rpm of 60 to 70 so you can concentrate on your stroke all the way around.
Remember Mud. Three-time Tour de France winner Greg LeMond first gave us this tip in 1985, and it’s just as helpful today: When you pull your foot through the bottom of the stroke, imagine you’re scraping mud off your shoe. This will help you pull your foot through smoothly with added power. Try it and see how well it works.
Knee the Bar. As your foot comes up and over the top, pull your knee forward like you want it to touch the handlebar. This adds power to the weakest part of the stroke.
3. Recover Fast. Pro riders can do a three-week race and go just as hard on Day 20 as in the prologue time trial. Here’s how to recover like a stage racer:
Pump Fluids. The loss of as little as one percent of body weight as sweat can compromise your performance. So drink at least one bottle of sports drink each hour you’re on the bike. After the ride, drink more until your weight is back to normal. If you aren’t getting up twice each night to urinate, you aren’t sufficiently hydrated.

Replenish Glycogen Supplies. A 150-pound cyclist needs 80 to 100 grams of carbohydrate in the two hours immediately after riding. An energy bar contains about 40 grams of carb, a bagel and banana about 60.
Rest. Pros sleep nine or ten hours a night and often take an afternoon nap after training. We can’t do that because we have real jobs and the boss would frown. But because sufficient rest is crucial to recovery, try to fit in at least eight restful hours of sleep each night and catch a 15-minute “power nap” in the afternoon.

How to Eat for Endurance: The key to riding long distances is food and drink.
Sure, training is important—but nutrition and hydration are even more vital. According to ultramarathon rider and coach John Hughes of Boulder, Colorado, “Nutrition, not necessarily training, is the limiting factor in endurance cycling.”
The reason? Even the best-trained riders pack only enough muscle fuel (glycogen) for a couple of hours of hard cycling. Fluid stores vanish even faster.
For everything from century rides to multi-day tours, remember these time-tested tips:
Enjoy the Last Supper. Eat aggressively the night before a long ride so your muscles are crammed with glycogen the next morning. Emphasize carbohydrates such as pasta, vegetables, bread, whole grains, and fruit. Don’t forget dessert!
Don’t Skip Breakfast. Cycling’s smooth pedaling motion means you can eat just before a long ride without risking stomach upset. You’ll need a full tank. Cycling consumes about 40 calories per mile, or 4,000 calories in a century ride.
Three hours before the start, eat about 60 grams of carbohydrate if you’re an average-sized woman, 80 to 100 if you’re a man. (Cereal, skim milk, a banana, and a bagel with jam equals about 90 grams of carb.) Many riders find that adding some protein and fat, like scrambled eggs or an omelet, keeps their stomach satisfied longer.
Prehydrate. Fluids are as important as food. Drink at least eight big glasses of water the day before the ride. If you don’t, your performance and comfort may plummet by mile 50. During the hour before the ride, sip 16 ounces of a sports drink.
Eat and Drink During the Ride. Drink before you feel thirsty. Your sensation of thirst lags behind your need for liquid, so grab your bottle every 15 minutes and take a couple of big swallow (about four ounces). About every 30 minutes, eat 20 grams of carbohydrate—the equivalent of half an energy bar, several fig bars or half a banana. Some riders prefer smaller portions more frequently.
On unsupported rides, use a backpack-style hydration system and carry food in your pockets. Stop at convenience stores along the way, if necessary. Most organized rides have aid stations every 20 miles or so, but always carry food and fluid just in case.
Hydrate After the Ride. No matter how much you drink on a long ride you’ll finish dehydrated. Weigh yourself before and after, then compare the figures. Lost weight means you’ve failed to replace the fluid you’ve sweated out. Drink 20 ounces of water or sports drink for each lost pound of bodyweight.
How do you know you’ve caught up? Your urine will be pale and plentiful, and your weight will be back to normal. Rehydrating is especially vital during multiday rides. If you get a little behind each day, by the end of the week you’ll be severely dehydrated, feeling lousy, and riding poorly.
Eat for Tomorrow. Muscles replace glycogen better if you consume carbohydrate immediately after riding. So within 15 minutes of getting off the bike, eat or drink 60 grams of carbohydrate (if you’re an average-sized woman) or 80 to 100 grams if you’re an average male.
The re-fueling process becomes progressively less efficient as time passes. Eat or drink a high-carb snack while chewing the fat with your riding buddies.

How to Ride in a Group
Pacelines are organized. They have specific rules. But in big groups like you find in centuries or charity rides, things will be disorganized. This can intimidate even experienced riders.
Sooner or later you’ll find yourself in a big group amid some riders with sketchy skills. It pays to learn how to survive (and also make yourself welcome) in a crowd - share and work at the base if you feel comfortable enough.
Look for Risky Riders. These are the unsteady people who wobble, appear nervous, have a tense grip on the handlebar, and frequently grab the brakes. Avoid them! Move up to keep them behind you, or slide to the other side of the road.
Stay at the Front. This is easy to say but hard to do in some groups. At the front you have more control over your destiny because most crashes occur in the rear two-thirds of the bunch. It may take a bit more work to reach the front and stay there, but it’s worth the effort.
Watch the Wind. Wind direction determines on which side the greatest draft is found. If the wind is from the right side of the road, smart riders move to the left of the wheel in front of them for greater protection. If you’re doing this, beware of overlapping wheels with inexperienced riders. They may swerve and take out your front wheel.
Be Wary on Climbs. A major cause of group crashes is riders who stand abruptly. They slow for a second, causing the rider behind to hit their rear wheel and spill. To avoid this danger, let the gap open a bit on hills or ride a foot to either side.
To avoid being the one who causes such a crash, pull your bike forward as you leave the saddle. Don’t lunge and make a hard pedal stroke. Keep your speed steady. When sitting again, push the bike forward a bit.
Cycling isn’t a contact sport, but it’s not uncommon to have your arm brushed when riding near others in a group. It pays to learn how to bump into other riders without swerving or falling. It’s easy when you practice this drill used at the Carpenter-Phinney Bike Camps.
First, go with a cycling friend to a large grassy area like a soccer field. Ride side-by-side at a walking pace. Keep both hands on your bar. Start by gently touching elbows, then shoulders. As you gain confidence, lean more vigorously on the other rider. Soon, you’ll be bumping each other with abandon and throwing in a few head butts for fun, all without going down. (Of course, always wear your helmet just in case.) Riding relaxed is the key to absorbing contact without swerving. Have slightly bent elbows, a firm-not-tight grip on the bar, and loose arm and shoulder muscles. If you’re relaxed, your body can absorb the shock before it gets to the handlebar.
How to Ride in a Paceline
Solo rides are a great part of the cycling experience. Nothing beats cruising along and looking at the scenery, or attacking a climb at your own pace and intensity.
But riding with a small group can be even more fun. You cover ground faster, meet people, and experience the thrill of shared effort.
Paceline riding isn’t difficult to learn. Here are the basic skills:
1. Riding a Straight Line
Start by learning to ride like you’re on a rail. Practice by holding your line during solo rides. Put your wheel on the road’s white edge line and keep it there. Relax your upper body, keep a light grip on the handlebar, and fix your peripheral vision on the line. Keep your actual focus 20 or 30 feet in front of the bike. Remember, the bike will go where your eyes go.
2. Following a Wheel
Drafting another rider saves you at least 15 percent in energy output. It’s foolish to be bucking the wind all the time when you’re with other riders. Share the work by drafting them and letting them draft you.
Position your front wheel 1 to 3 feet behind the rear wheel you’re following. The closer the better, in terms of the draft, but closer also requires a lot more attention. When necessary, turn the cranks without putting pressure on the pedals (“soft pedal”) to maintain correct spacing.
Use the brakes sparingly. Jerky braking creates chain reaction problems for riders behind you. If you need to brake, feather the levers lightly instead of clutching at them.
If a gap opens, don’t make things worse by accelerating too hard, overrunning the wheel in front, then grabbing the brakes. Instead, ease back up to the rider in front. If you don’t become proficient at following a wheel, you can waste more energy than you save by constant yo-yoing.
Look past the rider directly in front. Don’t stare down at his rear wheel or you won’t see things that may cause him to brake or swerve.
3. Paceline Pointers
First rule: Be predictable. Close riding demands that everyone be on the same wavelength. There must be a basic understanding of what is and is not expected behavior in a given circumstance. Experience helps.
Don’t accelerate when it’s your turn at the front. Note your cyclecomputer’s mph and maintain the group’s speed when the lead rider pulls off.
After your own bout against the wind, pull off to the side agreed upon and stay close to the others as you soft pedal and slide back to the rear of the paceline. This enhances the drafting effect for the whole group. It also keeps everyone as far out of the traffic flow as possible, making paceline riding possible even on busier roads.
As you come abreast of the last rider in the line, pick up speed and then slide over behind his wheel as he comes past. When done correctly you won’t need an energy-wasting acceleration in order to latch back on. Once in the caboose position you can take a drink or stand to stretch without disrupting the paceline’s smoothness.
Protect your front wheel. If your rear wheel is struck a fall is unlikely because it has nothing to do with steering the bike. However, if your front wheel is contacted it will often be twisted off line faster than you can react. You’ll almost certainly go down. Help prevent this by never overlapping someone’s rear wheel.

IMPORTANT:- BIKE SETUP TO FIT YOUR BODY - “Adjust your bike to fit your body. Don’t force your body to fit the bike.”

Cycling is full of numbers—the distances ridden, the calories consumed, the tires trashed. Another statistic that can seem astounding is the number of pedal strokes made.

Let’s suppose it takes you six hours to ride a century and you pedal at the rate of 90 rpm throughout. As you cross the finish line, you will be making pedal stroke number 64,800.

Whoa, that’s a lot! But it barely registers on the scale of what happens during a full season. For example, during the year in which I had my biggest mileage total, I figure that I got there by pushing the pedals around approximately 13,340,000 times.

Can you say, repetitive use injury? You can see why cyclists are good candidates, especially if we aren’t pedaling from a nearly perfect position.

Your body and bike must fit together and work together in near-perfect harmony for you to be efficient, comfortable, and injury-free. The more you ride, the more essential this is. If even one thing is out of whack, it’s a good bet that it will cause a problem during thousands of pedal strokes.

Fortunately, it isn’t difficult to arrive at an excellent riding position. But it does take time and attention. You need to be careful with your initial bike set-up, then conscientiously stay aware of your body and the need for occasional refinements. As time goes by, your position will stabilize and you’ll be riding in a smooth groove.

The following guidelines come from my experience and the advice of various experts. One is Andy Pruitt, Ed.D., the director of Colorado’s Boulder Center for Sports Medicine. Andy has probably solved more position problems than anyone during his years of work with elite cyclists.

As you work on your riding position, always remember Pruitt Rule No. 1:

Frame: Measure your inseam from crotch to floor with bare feet 6 inches apart, then multiply by 0.68. The answer is a good approximation of your road frame size, measured along the seat tube from the center of the crank axle to the center of the top tube. As a double check, this should produce 4 to 5 inches of exposed seatpost when your saddle height is correct. When the crankarms are horizontal, the top tube should be right between your knees when you squeeze them together.
Arms: Keep your elbows bent and relaxed to absorb shock and prevent veering when you hit a bump or brush another rider. Hold arms in line with your body, not splayed to the side, to be more compact and aerodynamic.
Upper Body/Shoulders: Don’t be rigid, but do be fairly still. Imagine the energy wasted by rocking side to side with every pedal stroke on a 25-mile ride. Save it for pedaling. Also, beware of creeping forward on the saddle and hunching your shoulders. There’s a tendency to do this when pushing for more speed. Shift to a higher gear and stand periodically to prevent stiffness in your hips and back.
Head and Neck: Resist the temptation to put your head down when you’re going hard or getting tired. It takes just a second for something dangerous to pop out of nowhere. Occasionally tilt your head to one side and the other instead of holding it dead center. Change your hand location to reposition your upper body and give your neck a new angle.
Hands: Prevent finger numbness by moving your hands frequently. Grip the bar firmly enough to keep hands from bouncing off on unexpected bumps, but not so tightly that it tenses your arms. For the same safety reason, keep your thumbs wrapped around the bar instead of resting on top. Move to the drops for descents or high-speed riding, and the brake lever hoods for relaxed cruising. On long climbs, grip the top of the bar to sit upright and open your chest for easier breathing. When standing, hold the lever hoods lightly and sway the bike side to side in synch with your pedal strokes, directly driving each pedal with your body weight.
Handlebar: Bar width should equal shoulder width to open your chest for better breathing. A bit too wide is better than too narrow. Make sure the hooks are large enough for your hands. Modified “anatomic” curves may feel more comfortable to your palms. Position the bottom, flat portion of the bar horizontal or pointed slightly down toward the rear brake.
Brake Levers: Move them around the curve of the bar to give you the best compromise between holding the hoods and braking when your hands are in the hooks. Most riders do best if the lever tips touch a straightedge extended forward from under the flat, bottom portion of the bar. The levers don’t have to be positioned symmetrically—remember Andy Pruitt’s rule. If your reach is more comfortable with one lever closer to you than the other, put ‘em that way.
Stem Height: Start with the top of the stem about one inch below the top of the saddle. This should give you comfortable access to every hand position. As time goes by, think about lowering the stem as much as another inch (not all at once) to improve your aerodynamics. If your lower back or neck starts complaining, or if you notice you’ve stopped using the drops, go back up. Never put the stem so high that its maximum extension line shows, or it could be snapped off by your weight on the bar.
Top-tube and Stem Lengths: Combined, these two dimensions determine “reach.” Depending on your anatomy and flexibility, your reach could be longer for better aerodynamics, or it may need to be shorter for back or neck comfort. For most riders, when they’re comfortably seated with their elbows slightly bent and their hands on the lever hoods, the front hub will be obscured by the handlebar.
Back: A flat back is the defining mark of a stylish rider. Notice I didn’t say a great rider. Anatomy and flexibility have a lot to do with how flat you can get. Lance Armstrong, for instance, has a rounded back that’s not picture perfect and yet he still manages to go down the road pretty well. The same was true for John Howard, once America’s dominant road racer. I’m in their boat (back-wise, not speed-wise). Once you have the correct reach, work on flattening your back by imagining touching the top tube with your belly button. This helps your hips rotate forward. You don't want to ride this way all of the time, but it'll help you get more aero when you need to.
Saddle Height: This is the biggie. You’ll find various methods for calculating this critical number. Here’s the one I like best. It has become known as the LeMond Method, because Greg brought it to us from his Renault team in the 1980s. (Invite a friend over so you can help each other and both wind up with primo positions.)
Begin by standing on a hard surface with your shoes off and your feet about 6 inches apart. Using a metric tape, measure from the floor to your crotch, pressing with the same force that a saddle does. Multiply this number by 0.883. The result is your saddle height, measured from the middle of the crank axle, along the seat tube, to the top of the saddle.

Add 2 or 3 mm if you have long feet in proportion to your height. If you suffer from chondromalacia (knee pain caused by damage to the underside of the kneecap), a slightly higher saddle may feel better. However, it should never be so high that your hips must rock to help you reach the pedals. If this formula results in a big change from the height you’ve been using, make the adjustment by 2 or 3 mm per week, with several rides between, till you reach the new position. Changing too fast could strain something.
Saddle Tilt: The saddle should be level, which you can check by laying a yardstick along its length and comparing it to something horizontal like a tabletop or windowsill. A slight downward tilt may be more comfortable, but be careful. More than a degree or two could cause you to continually slide forward, putting pressure on your arms and hands.
Fore/Aft Saddle Position: Sit comfortably in the center of the saddle, click into the pedals, and set the crankarms horizontal. Hold a weighted string to the front of your forward kneecap. For most of us, the string should touch the end of the crankarm. This is known as the neutral position. Loosen the seatpost clamp so you can slide the saddle to get it right. Seated climbers, time trialists, and some road racers may like the line to fall a centimeter or two behind the end of the crankarm to increase pedaling leverage. On the other hand, track and criterium racers may like a more forward position that breeds leg speed. Remember, if your reach to the handlebar is wrong, use stem length to correct it, not fore/aft saddle position.
Butt: By sliding fore or aft on the saddle you can bring some muscles into play while resting others. This is a technique favored by Skip Hamilton, my teammate in the 1996 Race Across America. Moving forward emphasizes the quadriceps muscles on the front of the thighs, while moving back highlights the hamstrings and glutes—the powerful butt muscles.
Feet: Some of us walk like pigeons, others like Charlie Chaplin. Your footprints as you leave a swimming pool will tip you off. To make cycling easier on your knees, shoe cleats must put your feet at their natural angle. This is a snap with clipless pedal systems that allow feet to pivot freely (“float”) several degrees before release. Then all you need to do is set the cleats’ fore/aft position, which is easy. Simply position them so the widest part of each foot is centered on the pedal axle. If you experience discomfort such as tingling, numbness or burning (especially on long rides), move the cleats rearward as much as a centimeter.
Crankarm Length: In general, if your inseam is less than 29 inches, use 165-mm crankarms; 29-32 inches, 170 mm; 33-34 inches, 172.5; and more than 34 inches, 175 mm. A crankarm’s length is measured from the center of its fixing bolt to the center of the pedal mounting hole
Sports Medicine Tips
Pruitt is an elite athlete in his own right, too. He lost his lower leg in a hunting accident at age 14 but still wrestled and participated in track, eventually winning 12 high school varsity letters. When he took up cycling he earned a category 2 ranking in able-bodied racing and was twice a world champion in disabled cycling.
But the Boulder Center isn’t reserved for elite clients. Pruitt wanted to develop a sports medicine center equal to any university or Olympic training facility but available to recreational athletes of any age. That’s what he has accomplished
Here’s a sampling of Pruitt’s sports medicine wisdom.
Floating Pedals. "In the late eighties, the cycling injury rate soared due to step-in pedals. The old, slotted cleats and soft leather cycling shoes allowed feet quite a bit of movement, but the newer step-in cleats and more rigid shoes with a heel counter locked feet in one position. Now the injury rate has gone way down due to cleats that float, allowing each foot to find its best position on the pedal.”
Bike Fit. “I’ve done thousands of bike fits. Much is made of saddle height and saddle fore-and-aft position. It’s true—they’re important. But the reach to the handlebar along with the height difference between the bar and the saddle are the two most personal aspects of bike fit. If they aren’t right, you’ll be miserable. We’re seeing more riders who want to raise their handlebars for increased comfort.”
Chondromalacia. “When cyclists have chondromalacia (pain under the kneecap) it’s not good medical advice to keep them off the bike. They need to ride. The knee likes motion and riders want to be on their bikes. So we check saddle height and other bike fit factors like cleat position and let them ride. Most chondromalacia sufferers can ride at some level no matter how severe the degeneration. I’ve seen riders with a back of the kneecap that was full of gouges. It looked like one of those rural road signs peppered with bullet holes. But they can still ride without pain.”
Patellar Tendinitis. “Strain of the tendons around the knee often happens in the early season when riders get caught out in the cold and wind and decide to get home fast. They push a big gear, maybe they aren’t wearing leg warmers, and the next morning they have an ominous twinge. The problem is that in the early season, your muscles can bear a lot more strain than your connective tissue.”
Saddle Position. “Greg LeMond has extremely long femurs. His kneecaps are slightly above his ankles. So for him a bike with a slack seat tube angle, a long top tube, and the saddle jammed all the way back is appropriate. But most people aren’t built that way. For example, Ron Kiefel moved his saddle back when a famous pro he admired told him he’d be faster if he did. Ron didn’t get faster, instead he got severe back pain and missed several weeks of racing. The moral of this story: Let your femur length determine your saddle position, not your hero.”
How to Find Time for Cycling
We shouldn’t feel excessive admiration for pro racers who log 600-mile weeks. They have plenty of time to ride and recover—that’s their job. The real heroes are people like you, who find time to ride while still having a life away from the bike. Full-time work, family commitments and cycling can be efficiently interwoven into your busy day. All it takes to schedule everything into 24 hours is maximum use of time-budgeting techniques. Here’s where to look for time slots that can accommodate your love for riding:
Commuting
Riding your bike to work or school and back may be the best way to create time cycling time. When you commute by bike, time normally spent sitting in a car is used productively as part of the training day. An eight-mile ride to work or school takes about 30 minutes each way. Even if you do no other riding, that’s still an hour of cycling each weekday. The trip home can be lengthened as much as time, daylight and energy allow. Another benefit is arriving at your job refreshed and alert. It may be tough to get up earlier for the ride in, but the physical and mental lift of exercise will carry you through that 10 a.m. letdown that your sedentary colleagues experience. Then you ride home, clearing cobwebs and blowing away job-related frustrations. You’re refreshed and ready for evening responsibilities or family fun.
Commuting Logistics . Use a small backpack to carry clothes, lunch and papers. A waist strap helps eliminate swaying and bouncing as you ride.
Keep a pair of shoes at work so you don’t have their weight and sharp edges in the pack. Take the week’s clothes to work on Monday morning and shuttle them home Friday afternoon, or whatever arrangement fits your situation.
Clean up in the restroom with a lightly soaped washcloth. Meanwhile, get coworkers interested in commuting and lobby your boss to install a shower.
Dress in your office if it has a door. If not, use the restroom or a storage room.
Play on the way home. Scout out a longer route and ride for an hour or more as time and commitments allow. Do intervals, time trials, or hit the hills hard to get a great workout while you’re homeward bound.
If commuting simply won't work for you, here are two popular options: Early Bird
Consider an early-morning workout. By the middle of Novemvber it’s usually light enough to get in a ride before work. At dawn there are few cars on the road and the day is brightening every minute.
Getting up in the pre-dawn hour may be the ultimate test of whether you really want to ride. Roll out of bed the minute the alarm rings and don’t think about anything. The longer you lie there moaning about how early it is, the harder it is to extricate yourself from the sheets.
Sleep loss is the biggest risk. Make up the deficit with an earlier bedtime because it’s vital to get enough rest. Lack of sleep can lead to deep fatigue and poor performance in everything you do.
Evening Rides
If your schedule prohibits riding most of the day, try from 9 to 10 or 10:30 p.m. For most people, the kids are in bed, the chores around the house complete, and you’re probably wasting time watching TV.
To make this work, eat a moderate dinner at 6 or 7 p.m., allowing the food to digest by riding time. As an additional benefit this provides motivation not to overeat.
Riding in the dark used to be dangerous because lights were poor. You couldn’t see road hazards clearly, and motorists couldn’t see you. Modern lighting systems make night riding safer, but it’s still smart to use lighted parks or suburban streets if they’re available and even better, the race tracks that might be available for cycling on the odd evenings. remember to ALWAYS use a RED light on the back of your bike/Saddle and try and use a blue or white light on the front of the bike or on your helmet so that you can be seen.

Good Luck and please talk to us , we are there to help you and we want news. .
posted by: Charmaine Duvenage

Congratulations!!!

Hennie Koekemoer

Baie geluk met jou verjaarsdag vandag !!! Vertrou jy het n heerlike dag en n geseënde en gesonde lewensjaar wat voorlê. Sien jy het Sondag ook n fietsrit saam met Bennie ingekry....

Groete WC-DCA

Weekend News

Bennie Botha completed the Simonsvlei Leage 82 km in a good time of 2.19.25 and ave of 35.29kmph !! well done Bennie.... we will ask Charmaine if she could talk to PPA to up your starting no.. i am sure that would help u even more.... well done!!

Chris Botha. Pulled a muscle and did not race the weekend.... speedy recovery Chris.

No racing news received from: Enrikus, Juan and Stevie.. Paul Klopper visited Family in Hermanus

THE TAIPEI group Terence, Johan and Ashley return to SA today!! VICTORIOUS, a podium every day and a FIRST Place at the last stage!!! Overall 2nd!! Well done u Guys and especially to Terence on the last days First place. (Photos to follow)

Official Results Tour de Formosa Stage 2008

Cycling: 2008 Tour de Formosa - Stage 5 [Jiao-Xi to Taipei] - 8 Nov 2008
Jiao-Xi TPE
Name Team Place Time
PARKIN Terence South Africa...1...3:51:40.16
KOSA Trevor United States...2...3:55:42.22
CLOUX David France...3...3:56:03.22
SCHREIBER Nicholaus United States...4...3:56:12.49
BARUGOLA Bernard France...5...3:59:23.52
MERUNKA Josef Czech Republic...6...3:59:34.58
CHENG Huai Chinese Taipei...7...4:01:18.22
PASTRNEK Pavel Czech Republic...8...4:04:17.63
VANBEEK Reece Australia...9...4:06:15.19
ABRAHAMS Ashley South Africa...DNF-
CHIU Chi-Chuan chinese Taipei...DNF-
LAI Chien-Hao Chinese Taipei...DNF-
LI Chung-Yu Chinese Taipei...DNF-
LIN Chung-Chi Chinese Taipei...DNF-

Last Stage 5 - Tour de Formosa - Taipei

Good morning all,

SA 3.58 am SMS Johan: Hi, The guys started at 8 today (2.00 our time) today cloudy and cool, nice weather, they have done 50km so far 65 to go, today shorter route +/- 120km ..... about 15 km before the end a serious and long climb to the end.

"We had a lovely and busy day yesterday, visited beautifull places.. will bring pictures"

SA 4.23 am SMS Johan: We sleep in same hotel tonight, Taipei,
The Race: AUS and FRA broke away, 4 young TWN dropped...

SA 4.45 am SMS Johan: AUS and FRA still leader, Ashley RSA dropped, 2nd group: 2USA, 2CZE, 1RSA & 1 TWN.... now raining hard.

SA 4.50 am ... Terr RSA Broke away from 2nd group... now on 88km... Maybe he plan to do something today....

SA 4.56 am He (Terr RSA) passed the AUS... still raining hard..

SA 5.01 am (Terr RSA) passed all, ...Now in front !!! ...

SA 5.22 am : Terr RSA still leader, they have done more than 100km about 15 to go, now busy with big climb.... it rains very,very hard....

SA 5.49 am RSA Terr +/- 1km in front and 3km to go... if all goes well, today might be in the bag !!! ... we will wait for results...

SA 5.59 am Unofficial results: Stage 5

1. RSA Terence Parkin Well done!!
2. USA Trevor Kosa
3. FRA David Cloux
4.
5.
6.

Taiwan News

No Race today.... Rest and sight seeing
Enjoy guys, tomorrow the last day!!

Unofficial Points Standing

Accumalated points per cyclist
(before the last stage)

1. USA Nick Schreiber 18 points

2. RSA Terence Parkin 10 points

3. FRA Brugola Bernard 5 points

3. USA Trevor Kosa 5 points

3. TWN Cheng Huai 5 points

6. FRA David Cloux 1 point

Official Results Tour de Formosa Stage 4 2008

Cycling: 2008 Tour de Formosa - Stage 4
[Taidong to Haulien] - 6 Nov 2008

Name....................Team...........................Place.....Time
CHENG Huai Chinese Taipei ....1....4:57:10.15
SCHREIBER Nicholaus United States ....2....5:00:56.27
PARKIN Terence South Africa ....3....5:00:56.27
KOSA Trevor United States ....4....5:00:56.38
BARUGOLA Bernard France ....5....5:01:01.81
MERUNKA Josef Czech Republic ....6....5:01:10.49
ABRAHAMS Ashley South Africa ....7....5:12:16.76
CLOUX David France ....8....5:12:18.28
LIN Chung-Chi Chinese TaipeDNF-
VANBEEK Reece AustraliaDNF-
PASTRNEK Pavel Czech RepublicDNF-
CHIU Chi-Chuan Chinese TaipeiDNF-
LAI Chien-Hao Chinese TaipeiDNF-
LI Chung-Yu Chinese TaipeiDNF-

Stage 4 Tour de Formosa - Taipei

Photo of our 3 chaps in Taipei

(WDCC 2006 California USA)

Ashley, Johan & Terence

Fresh news from Taipei:
Sms SA 5.30 am From Johan: Our guys feel good, the whole group started and have completed 60km. 110 to go. They will speed up from now on, the weather bit better today, riding along the coastline.
Do u receive prizes in the evening? ... No medals, certificates and prizes gets handed out every morning.
Have u had time to visit anywhere? No the guys were tired and rested, but tomorrow rest day i am sure we will...
.

WILL KEEP U POSTED!!
.
Sms SA 6.12 am From Johan: 1 Aus Broke away! 2nd Group: 2RSA , 2FRA, 2USA 2TWN other 3 young TWN dropped now on 85km

.

SMS SA 6.36 am From Johan: Sorry 2CRZ also included in 2nd group, one lost a chain, fixed and caught up with group.... AUS still leading .. we are on 95km another 30 km before climb .... 75km to go....

.

SMS SA 7.48 am from Johan: 2nd Group caught up with AUS and passed him, 1AUS, 1FRA, 1RSA, 1TWN & 1CRZ dropped. The balance are riding very hard on the climbs... 40 km to go..the pack: 1RSA, 1 FRA, 2USA, 1CZE & 1TWN

.

SMS SA 7.57 am From Johan: TWN broke away, 2nd group 2 USA,1CZE & 1RSA

.

SMS SA 8.08 am From Johan: +/- 3 km left ... TWN lead with 2min, 2nd group the same....

.

Unofficial Results: SMS @ SA 8.19 am

1. TWN

2. USA NICK

3. RSA Terence Parkin

4. USA

5. FRA

6.CZE

7. RSA Ashley Abrahams

8. FRA

.

Well Done Terence & Ashley !!! ..... enjoy the "rest " day tomorrow

Stage 3 Taipei - Hot News !! -

Today see stage 3 of the tour,

SA 6.19 SMS from Johan, Ashley and Terrence looked good this morning at the start, they have done 60km already, +/- 120 to go @ 85km BIG and LONG climb waiting , the weather is same as yesterday... very hot... will keep u posted.

SA 8.16 SMS from Johan: The climb was heavy and long !! Only six cyclists remained after the descent!! Two from USA, Two from France, one SA, one Taiwan!! About 50 km to go. Ashley did his best to keep up but dropped off about half way. Terence , hou bene, hou !!

SA 10.22 SMS from Johan: Nick USA broke away to finish the race first in a time of 5h36. Four cyclists competed for the finish, Terence did a little sprinting and finished second !! His time : 5h42 !
Well done again Terence! You do us proud!
Ashley, don't give up, keep on going! Remember it's not just about winning, it's mostly about growing.


OFFICIAL Cycling - Results
Cycling: 2008 Tour de Formosa - Stage 3 [Kaohsiung to Taidong] - 5 Nov 2008
Kaohsiung TPE
NameTeamPlaceTime
SCHREIBER Nicholaus United States...1...5:36:16
PARKIN Terence South Africa...2...5:42:05
KOSA Trevor United States...3...5:42:05
BARUGOLA Bernard France...4...5:42:06
CHENG Huai Chinese Taipei...5...5:42:06
ABRAHAMS Ashley South Africa...DNF-
CHIU Chi-Chuan Chinese Taipei...DNF-
CLOUX David France...DNF-
LAI Chien-Hao Chinese Taipei...DNF-
LI Chung-Yu Chinese Taipei...DNF-
LIN Chung-Chi Chinese Taipei...DNF-
MERUNKA Josef Czech Republic...DNF-
PASTRNEK Pavel Czech Republic...DNF-
VANBEEK Reece Australia...DNF-

Geluk!!

Baie geluk, Enrikus met jou verjaardag vandag!! Mag dit ñ mooi en geseënde jaar wees en mag al jou drome waar word! Geniet die dag!!

Official Results 4 Nov 2008

Cycling - ResultCycling: 2008 Tour de Formosa -
Stage 2 [Changhua to Kaohsiung] - 4 Nov2008Changhua TPE

NameTeamPlaceTime
SCHREIBER Nicholaus United States1.....4:35:01.91
PARKIN TerenceSouth Africa2....4:35:01.49
KOSA Trevor United States3....4:35:01.81
BARUGOLA Bernard France4....4:35:02.09
MERUNKA Josef Czech Republic5....4:36:48.44
CHENG Huai Chinese Taipei6....4:36:51.51
VANBEEK Reece Australia7....4:44:24.92
ABRAHAMS Ashley South AfricaDNF-
CHIU Chi-Chuan Chinese TaipeiDNF-
CLOUX David FranceDNF-
LAI Chien-Hao Chinese TaipeiDNF-
LI Chung-Yu Chinese TaipeiDNF-
LIN Chung-Chi Chinese TaipeiDNF-
PASTRNEK Pavel Czech RepublicDNF-

hot news from Johan

Both Terence and Ashley felt good this morning, they passed the 50km mark .....120 left!!! Ave 30-35kmph, Results..... will be posted later today... Jurg


Breaking news!! SA 7.45am 50km to go... SA, FRA and USA riding hard!! pack of 4. Ashley kept up to 90 km and lost bunch. Johan says Terrence looking good but ...these 4 hard riding guys make him nervous!!

Today's Results: From Johan: Today was HARD, Terrence 2nd, lost with narrow margin @ sprint, Nick USA took first with cm's...FRA 3rd time 4.35.01 temp 35-38 Degrees

Yesterdays official results:
Cycling - Result
Cycling: 2008 Tour de Formosa - Stage 1 [Taipei to Taizhong] - 3 Nov 2008 Taipei TPE
Name Team Place Time
SCHREIBER Nicholaus United States 1 3:45:42
BARUGOLA Bernard France 2 3:46:04
PARKIN Terence South Africa 3 3:46:04
CLOUX David France 4 3:46:57
KOSA Trevor United States 5 3:47:17
CHENG Huai Chinese Taipei 6 3:47:46
MERUNKA Josef Czech Republic 7 3:49:45
ABRAHAMS Ashley South Africa DNF -
CHIU Chi-Chuan Chinese Taipei DNF -
LAI Chien-Hao Chinese Taipei DNF -
LI Chung-Yu Chinese Taipei DNF -
LIN Chung-Chi Chinese Taipei DNF -
PASTRNEK Pavel Czech Republic DNF -
VANBEEK Reece Australia DNF -

SA Deaf Cyclists in Taipei - Invitational Team to Tour de Formosa

SA's Deaf Cyclists feature in Taipei at the Tour de Formosa Invitational Race. Particpating for RSA is Johan Reyneke (& this time round as coach/manager), Terence Parkin and Ashley Abrahams (cyclists) along with the other invitational teams such as France, USA, the Czech Republic, Tapei (Taiwan) & Australia.

I'm adding this while the athletes are asleep and resting for tomorrow's long 173Km reportedly flat race on stage 2 of the Tour De Formosa route.

A message from RSA. "Well done to Terence on his excellent sprint finish to take 3rd place of the first stage." Johan, relax & enjoy managing and to Terence and Ashley, "good luck - May the wind be from behind." We are "thumbs up" for you guys and really wish you well. Best wishes from us all back home













Photo top: Note Ashley in front row (left) and Terence in back row to the right. Photo bottom : Brochure of the Invitational Deaf Tour de Formosa Race. (Note Reece Emerson from Australia whom we met at the World Champs in 2006 as he features well on the brochure and also note that Taiwan has 5 cyclists participating while all the other countries were allowed a team of two (2).

Weekend Cycling News

Paul Klopper finished the OFM Classic 110 km in a time of 3h45. He says the wind and heat were a handicap.
Well done Paul!! Keep up the good work!!

Cristo Botha did not race this weekend but did not neglect his training. Keep them legs going Chris!

Bennie Botha also did training and will be racing at Simonsvlei this weekend. Hou aan oefen Bennie!!

Tapei news from Johan

Received SMS from Johan: S A Time 4.00 am ( Taiwan 10.00 am )

The first stage of the race started at 4.00 am ( SA Time). 15 Deaf cyclers started the first leg of 150 km. Johan was allocated a Bakkie with a driver to be the back up vehicle. The estimated finishing time is 9.00 am ( 15h00 Taiwan )
After the race they are scheduled to visit one of the largest Bicycle factories in the world.
There will be a prize giving ceremony at the end of the day (for today"s event ).
We'll post the results as soon as they become available.

Received this SMS from Johan: 10h35:17
Die race het oraait gegaan. 1ste Nick USA, 2de Berand Frank, 3de Terrence. Tyd 3h54. Afstand 145km. spoed 35km/h. Tweede en derde plekke was gelyk 30 sek agter wenner. Ashley het nie klaar gemaak nie. Die laaste 20km wasvir hom moeilik. Môre is dit gelyk pad, 180 km ! Hulle kyk nie na tyd van leader nie net punte vir 1, 2, 3 plekke.

Latest Taipei News SA 1.30 am

SMS Johan SA 1.30am:
Die kos van gisteraand nie lekker nie, kry nog nie internet nie... anders ok

SMS Johan SA11.30am Cyclists went to warm up and do shopping/browsing, racing tomorrow. all the cyclists in the same hotel, Johan reported that he is doing fine with all the arrangements and communication. Terrence and Ashley fine

REMINDER !! Burger Cycle Tour 98km

die Burger Fietstoer .... Please see the last date that u could enter
ENTER HERE
Click here to download the Entry Form in PDF format.
EVENT DATE: Sunday 30 November 2008
ENTRIES OPEN: 25 September 2008
ENTRIES CLOSE: 10 November 2008 (Limited to 8 000)
Distance PPA Member Non-PPA Member Provisional Starting Times
98km Road R150 R170 05h50
44km Road R80 R90 07h30
24km MTB R70 R80 07h45

Taipei News

9.20 am our time: SMS from Johan; Landed in Taiwan, booked into hotel..all Good...

Program: 4.00 Pm Meeting with reporters
5.00 Pm News Conference
6.00 Pm Dinner and intro of all athletes
8.00 - 9.00 Meeting officials

News From Terrence, Johan & Ashley - Taipei - TOUR de Formosa

Re packing suitcases to make sure the weight is within the limits. 25kg to include Bike! plus 7kg hand luggage !

Before departing, had a bit of trouble exchanging money, must be an Absa client or have proof of our physical adress, new laws, fortunately that was sorted out as well

EMAIL FROM JOHAN

Hallo daar,

Ons is by die Singapore lughawe, wag nou ve die volgende vlug... Sjoe die vlieg was so lank gewees... O ja, ek het nounet klaar die burger inskryf gedoen... So alles is nou weer reg... Sal probeer om weer by internet te kom in Taipei... Lekker slaap... (sent 1.00 am sat) Johan

We will keep the news updated!