Paul Ruinaard

yes someone did - i am happy it went to a good home - very much a sentimental sale

How do you know Cassette is showing signs of wear? Is it skipping. Normally you will know from these sorts of issues i.e. skipping or shifting issues. However if your chain has worn too far then its not just a cassette upgrade - its likely cassette plus chain and potentially chainrings. These all work as a system so you need to measure your chain wear and get the cassette inspected - epsecially the smaller teeth. FWIW you have a long cage clutch derailleur so you can therefore run a wider range cassette, but again to do that you often need a longer chain FWIW Its the norm to do cassette and chain at the same time so if you are trying to gte more gears for climbing you can put on a cassette with a bigger range. Whats your front - 2 x or 3 x?

See my Ad: Its just hanging on the wall so i decided to list it. https://bikehub.co.za/classifieds/item/road-bikes/715357/colnago-c-40-bstay-with-campag-record-10-speed

you are of course welcome to stop using your Apple Macbok and buy Massey Ferguson tractors? Thing is people dont becuase the days of options are long since gone for most of the populace. Even though I know how to go under the hood of a PC i have no inclination to do it.

You need to probably listen to the comments above about other criteria however no one seems to be mentioning Paarl. FWIW you have access to everything and more in the area. I have been here for 18 months and continue to discover more trails. Paarl is often overlooked but its 3 x the size of Stellenbosch and has all the access to the major trails nearby never mind most of the trails that everyone rides. FWIW The Boland is much more friendly than CTN itself so if you enjoy a small town vibe its really a great place. Stellenbosch, Paarl, Franschoek, Wellington etc all in the same winelands area. Somerset West around the corner. Tulbagh etc up the road. Durbanville and Tygerberg withing riding distance. The list of trails and trail destinations is as long as my arm. Banhoek, PLasir, Jonkers, Paarl Mountain reserve , Wellington - pick your poison. these are just front of mind now. I suggest you go have a lok at a Strava heat map to get an idea. FWIW theres a lot more in the towns as well. But R 3 to R 4m will buy you a nice little place in any of these towns. Winelands wrt food, drink and coffee shops - next level.

i saw when i was up there. Sad but true. I was thinking that the cradle road loop is probably a nice thing to do - even on an MTB... Cradle road riding is a good 60 to 70 burn with some nice hills in it...

Stay in Cape Town. Not recommended to ride alone in Jhb TBH on the trails unless you are in a secure park. Asidlale is good. Where in Jhb - its a big place..... Northern Farm is fun but flat.... Pretoria has some nice places like Hennops etc. Avoid the Spruit unless you are in a posse of armed folks :-). Cradle MTB loop is so ahem if you are from CTN. Being ex Jhb and now down in CTN its very different up there.... Lot less steep and technical and more XC fast and flat most of the time - there are some exceptions. If you are determined to ride on your JHB trip, a road ride around the cradle loops is always nice - some good hard riding in there.....

Sadly you are right. The 94.7 race has degenerated in to a farce along with the whole of Jhb with it. I hope the people on here have been exposed to what an ANC lead government can do when they are voting in the coming elections. Given that I rode with the club that started the race originally and grew it to the second largest in South Africa its also evidence of what happens when politicians and non cyclists take over these events. If you ever have ridden the last 10 years or so routes you truly would wonder what they are trying to showcase. Jhb's urban decay and highways? WTF? You would never cycle there. It used to be a much better route. Hopefully it dies a painless death very soon. Along with it the ANC ruling party and Cyril....

Years of experience has taught me that during the race when the inevitable South Easter E blows up a storm it comes over the gap at Silver mine and then creates havoc on the descent as its now a headwind and quite a gusty one. It swirls in those corners and turns... All of me got moved around the road by it, and all of me is not a small amout of weight. I was epxecting the hard pedal down in to the teeth of it but there were many bemused mutterings in the group as to "wheres the tailwind"?. In the 2009 debacle with the Cape of Storms ride that swirling black South Easter moved me across both lanes in a gust when I was at high speed and it took all i had to stop it from barreling me in to the Armco. I nearly needed to change my shorts.... I am very respectful of a South Easter when its blowing hard when you come down Chappies. Its very changeable and gusty, and those gusts are powerful. Many a PB got terminated on the descent from Chappies this year....

yep and the Smits descent is bumpy so at high speed those undulations can unseat you. Seen some bad crashes there. Ride carefully the entrance in to scarborough is also very fast so unless you are going for a time keep your head about you. Also bottom of Chappies is tight and fast just before Chapmans peak hotel.

Actually the best app is Epic Ride Weather. You can download it from the app store. If you live in CTN you quickly learn to obey its forecast. It forecasts conditions for your ride . You put in the track/route you are going (integrates with Strava) and start times and the speed and it gives you the forecast, wind rain, altitude temperature etc. Wind directions, all there. . Having said that i am not sure you really want to look at it. The South Easter wind speed is increasing at simonstown (20 gusting to 48) so the ride to Smits is going to be a bit challenging to say the least. A 7 to 10 kmh headwins is enough to make you very tired so a constant 20 is hard core. FWIW I have my wife's ebike and 2 x batteries for the highest bidders #justsaying 🙂

Everything else above - i agree with. Whilst I respect all the information about backs and the consequences and I didnt have this problems the line above about your bike fit is exactly the opposite of what you should be doing. But No 5 above. please don't do this. Pay attention to your bike fit and get it done regularly, as it changes and your body changes with age. And get professional help. Not your eye and some googling and assumptions as to what worked in the past is good for you now.... How do i know? I assumed exactly this as well. I have over 25 years on bikes so should know what fits me from experience. Turns out that was completely wrong. I assumed like you did that as i had been on the bike a long time and had a little pain it was just age and sagging core muscles. I was also 57 at the time. I was sore in shoulders, lower back and neck after a ride but hey i am old etc etc. Comes with the territory and age. Suck it up. the fit was good as it was what i always used. Hmm After long and arduous conversations with @Eldron on this topic I went to see Richard Baxter for a full fit. The very next ride post my fit and using the new setup and all the changes (saddle, bars, stem, shoes) both my VO2 max and FTP increased as measured on the bike computer and no change in my training. I was also comfortable in the saddle for longer periods and had no neck/lower back issues. This was just from a setup. I related this on the hub at the time. So not only was I more comfortable and therefore able to ride longer but also faster. Best money I ever spent. Unless you're are a genetic throwback , our body changes over time mostly for the worse and your flexibility and strength reduce, hence my line that you shouldn't have a setup based on Tadej Pogacar if you are 57. I now sit a lot more upright, i have a lot wider bars and also have pedal extensions as i am built like a prop. I need a wide Q factor. Added to this Lake shoes for my wide flat feet - there were so many changes but all for the better. PLease don't assume you are able to get your bike fit right and if you are uncomfortable go to the professionals and get it done properly. FWIW i am not a fan of Specialized BG fits - they always seem wrong to me so make sure you share what you are looking for. #justsaying. As a final proof point i got my old Colnago C40 back from my nephew recently after he had borrowed it for some time. This is the bike I raced seriously (for me) on and was at my fastest on in all my results. My go to race bike for 10 years. It's a really stiff carbon race bike and I did thousands of kilos on it, most of them when i was lean and fit and fast. When I got it back a couple of weeks ago I took it for a short run and with the seating position it is set up for which is the one i used for all this racing, i doubt i would be able to go 50 kms without being in serious pain. This is the bike that felt like home for years. I can hardly ride it. PLease get a proper fit done.....

go for a setup and be honest with the guys who are doing it - not a Specialized BG Setup but a real one - one that takes in to account, age, flexibility etc. You will be amazed at how this will make a difference. you aren't Tadel Pgacar so the ratios that are good for him arent good for you and your age. Core exercises are of course good. What bike are you ridng - have you checked the suspension and ensured you are getitng full benefit from it. All these factors add up. I had a long online discussion with some of the guys on the forum and the single major factor that changed it all for me and was completely wrong was my setup. I assumed pain was just something i was going to have to live with - especially lower back. Ping @Eldron - havent seen him here for a bit... He may know of some people local to you. But start with getyitng your setup right....

Hmm - go down the trails that run against the gorge which end in Waterval Boven - some of them start at Tranquilitas or used to - If you want to then ride up to the top again on the road out the back of the town to Slaaihoek. Do that a couple of times and you will have some proper training. the trails used to be pretty cool. I havent been there for years but used to go every 6 weeks - some of the locals in Waterval Boven had built the trails. BUt get updated infomration. Climb from town to the top was about 6 km with some proper gradient on it so good for some hard work.

Assuming you are asking in the context of you are under trained. Rennies stomach/antacids are also wonder medicines. Dont ask me why it works but it does. I think Cramp EEZE uses a simialr formula as they tastes the same. These are for your plan to accept 1.) you havent trained enough and b.) Your hydration is a mess. So once you start to feel like you are cramping or have been burning matches you shouldnt then pop some Rennies.