In this Issue: From the Editor ...... 1

MTB News ...... 2 2021 - Ride Reports ...... 3 -5 Development Academcy & Tales 6 07 HR Training ...... 7 Ride Roundup ...... 8

#DoMore Finding the motivation to keep training may be something you are struggling with at the moment. Races and events are being postponed or cancelled, it’s definitely darker in the mornings, and the early morning temperatures have also dropped! However, judging from the Strava stats, ride reports and banter on our WhatsApp groups, there are clearly lots of rides happening in the Club. So – if you are feeling a bit Photo: JP van der Linde out of it, off the pace, and battling to get back, just DO MORE! Get up a bit earlier, and ride more times in a week, and push a little harder especially on the hills. Treat yourself to some new kit, clean your bike, PAY YOUR BW MEMBERSHIP and get out there. As our Road CLUB MEMBERSHIP 2021 Captain says, for a while, you may need to suck air Time is running out! and suffer at the back, but you will get stronger, Only 91 of our BW members having renewed and in a week or three you will back in the bunch their Club membership so far and feeling on top of the world! And once you are You have until the end of March 2021 for this – on your bike, don’t forget to send in your entries but please do it as soon as possible! for our Club Photo Competition. We are looking Membership forms can be downloaded from for photos that depicts the theme “Loving My the club website. Bike…” We will announce our winner in the first y…

Please use a meaningful reference when B issue of March. Entries close on Sunday 28 Feb and making payments by EFT or into the Club must be emailed in jpg formats to account (NAME and WHAT YOU ARE PAYING [email protected] with Feb Photo FOR, e.g. UPFOLD SUBS, or WILSON KIT, etc), Competition in your subject line. A special thanks to Mark, Bobby, Rich, Clive and Chris for this Email proof of payment to club secretary, owered

week’s articles. P Moira Sherwood ([email protected]). Stay safe and sane - Mustang

BURG TALK | 06-20210 Richard Krusekopf Ride Reports: Saturday dawned perfect for riding. And so it was. Some of the A/B’s took to gravel riding and completed a marathon circuit via Albert Falls Mbona and Karkloof. The C’s toured through Grace and Cedara guided by Mark, the D’s did much the same ably lead by Rod, while the newly established F’s meandered around Cedara under Gordon’s capable hand. Remember to use lights whenever riding on public Our Fantastic F group roads. Give motorists every chance to avoid you.

Hilton Time Trial Timber Harvesting: February TT Results: Week 2 Harvesting of timber continues in the Cedara The Supa Quick time trial has been in full swing since plantations (Thekwani Timbers) in November through to January and is continuing through February, with the February. A number of our regular trails have been trails are bedding in really well closed. Timber harvesting is also taking place in the so this is the time to make the Cascades plantations with certain trails closed most of them. Give the 8km or Harvesting operations are also taking place in 18km a go and stand a chance Karkloof. Please respect their trail and road closures to win the Supa Quick monthly during this period. Keep a safe distance from these give away or even the Nino’s operations. weekly lucky draw prizes. The first week’s lucky draw winner of a Nino’s breakfast and coffee is Alison Rowland. Club Rides: Congratulations Alison. The Wednesday rides leave from X-ways Contact me for your Nino’s at 15:30. voucher. This Saturday the C, D and F groups will Worth noting is that we be riding from Hilton Quarry Centre at 6:30. have recorded 151 finishers These group rides are also communicated of the Time Trial trails since on Whatsapp. inception in October and Gordon Borain has kindly offered to have handed out 13 lucky initiate an F group with the intention of draw prizes, with grateful riding a little slower and doing around thanks to the various 20km. If this is for you, please join him on sponsors. Dave Bure still is Saturday at the Quarry Centre parking lot – the fastest Burg Wheeler on the usual place. the 18km (58:10) and 8km The D group needs additional leaders to (26:30) routes. Jill Magrath help out on Saturday mornings. If you are a is the fastest lady on the regular D group rider, your help will be 18km (1:10:24) Alison is the appreciated. fastest lady on the 8km Further details will be found on relevant (32:51) route. The WhatsApp chats. Contact me if you would fastest time overall on the like to be added to the MTB groups. 18km route is 53min 15sec. Fastest time overall on the 8km route is 23min flat.

BURG TALK | 06-20210 and greeting other users of the trails. Fewer dogs than normal. I’m constantly reminded of what a wonderful Mark Rowland thing that Chris Brand and the Kruppenfuhrer have After a bit of a rough week, during which the power created for us all, and how few people know this. We stayed on but my previously reliable laptop decided to don’t buy them nearly enough beer. As I’ve previously lunch itself terminally, a soothing ride was once again mentioned, a great argument in favour of required to regain some equilibrium. The pre- human Valentines Day weather played along, despite cloning. conflicting reports from the electronic Norwegians. During the week, the Kruppenfuhrer [in between his onerous BT editing duties] had bowed to popular demand, and added another beginner group onto the roster for the moment. After a little back and forth, it was agreed that the new group would be referred to as the G’s. So, C’s, D’s and G’s all accumulated in the quarry parking lot. Team Spider / Fly took the C’s, Red- Hot Rod the D’s, and Gordon the G’s. The C’s were particularly racy this week, with DisaPierre, Dave G, Backflip vd Merwe, Chris G, and Bradley lining up. Kathy and Vinnie joined us at the traffic lights, making it an even eleven. Vinnie looked a little worse for wear, but I We moved along at a fair clip, with Dave G [normally initially put that down to the considerable pressures of an A/B rider] pulling us all along. Bradley is an keeping up with Kathy. There was however more to it, extremely strong rider, and Sholto is coming along in which we found out later. leaps and bounds. We dispatched 8km time trial quite The other groups were well ahead of us when set off quickly, and then headed for Cedara and the Donkey Rd, down the main road, hoping to start the ride by doing which has dried out nicely. The snakes shot off the front the 8km Grace time trial. Almost immediately we of the group, pulling Ali with them, to the extent that caught up the D’s, thus creating an impressively large she got QOM for that section. This pleased her gaggle of riders all looking for Grace. As it should mightily. Despite strong mutterings from those in be. We split from the D’s at Grace Corner, just in time steerage, we turned right at the T-junction, and for Team Dogbite to come sailing cheerily past, Dave continued up the hill and along the plateau, looking to clearly still taking it very carefully with potentially hop over the fence and intersect the new Omar infectious situations. Dave and Bev were good enough singletrack. Some months back, this fence was well to let us into the first singletrack ahead of them, which repaired, and requires scrambling under. We handed was glorious – that fine blend of damp enough to keep the bikes over and remounted. Well, some of us the dust down, but dry enough to encourage did. Backflip vd Merwe, who has recently been agitating confidence. The chasing group kept me honest, and the for a statute of limitations for cycling indiscretions, group had spread out quite a bit by the time we got to chose this time to hurl himself at the long grass, while Castle Rock, so I slowed the pace to allow everyone to still attached to his bike. Chris, not to be outdone, did catch up. We regrouped at the second road crossing, almost exactly the same thing less than a minute where it transpired that Vinnie was suffering from a bout later. Both blamed the tufted grass, like this is the first of over-refreshment, and needed to go home to check year they’ve seen it. I heaped scorn upon their pathetic his eyelids for holes. We’ve all been there, so we bade requests for anonymity. After the collective mirth had him farewell. Kathy stayed with us so as to add a little subsided, we followed the Kruppenfuhrer down additional Fairy glamour to the proceedings. Ali is Omar’s. Most pleasant it was – kudo’s to those involved always happy to have some support. After last week, we in its construction. We didn’t link up with Worriers Way, kept a close eye on Chris, but he remained choosing to go back up Naartjie Hill, left at the top and uncharacteristically zipped up. As it happens, Kathy and set course for home, having ridden more than enough Chris G have previously been neighbours, and Kathy to justify refreshment. That, and Ali had just passed on claims to know where most of the Greene skeletons are a message from Dave G that my back wheel was buried, as all good neighbours do. wobbling. There was nothing obviously wrong with it, The Grace forest was abuzz with people doing apart from the rider naturally, but there was no point in healthy outdoorsy stuff, and we were constantly passing pushing our luck.

BURG TALK | 06-20210 I dropped back to ride with Kathy and the Kruppenfuhrer, while the rest shot off in search of more PB’s. We detoured down Gavin’s Sticky Underwear, and Gordon Borain from there hit the gravel road down past the The Fantastic F group got off to a good start nursery. DisaPierre did his thing, and was never seen Saturday. Tammy, Jackie, Mari, Bruce, Jumbo, Ben, again. The pack drifted pleasantly along, coming David, Colleen and Gordon covered 19½km of mostly through the Mallory Rd gate, and from there back to the plantation road and single track in the Cedara area. Just Quarry. over 2 hours and about 320m climbing. We arrived back at more or less the same time as the The support shows the need for this group for new D’s, and joined them for breakfast. The G’s were long riders and those recovering from injuries, etc gone. Andre was his usual entertaining self, cheered up by the fact that Liz Booysen was this week’s winner of the breakfast voucher from Nino’s. We all watched her eat. His Larryness [keeper of the sacred D/G roster] was in attendance after a few week’s break – always good to catch up with him. The quality of the breakfast and company was marred only slightly by my discovery that Bobby Nefdt those two or three extra helpings of Christmas pudding Beautiful Weather! had caused my rear rim to call it quits, splitting in several places, hence the wobble. Off it went to the shop. I’ll be faster but poorer next week. Garmin Stats: 37,4km, 2h20, 16km/h, 570m, 15-26 degrees.

Sat morning 13th Feb arrived at Jaxx with beautiful blue skies and 8 eager D group riders. The 2 Bears, Gert, Andy, Larry, Paula ,Mike from the past and myself headed out towards Grace after a few sections of the circuit we swooshef down to the tunnel on every single track we came across by the time we reached the tunnel I had everybody smiling we then headed off to Pack of A comment from a friend with whom I used to ride dogs and ended off that section riding Omar's new trails many years ago, when he visited our Burg Wheelers FB and bridge very well constructed. At the nursery we rode page was: “Beautiful weather.” Looking at all the photos down to the swamp area on more single track and then from the various group rides held last Saturday my headed to Mallory's bridge and I set a challenge and we attention was drawn to the beautiful blue sky. We are had a 62% pass rate climbing up. Lizzy flew up with no indeed privileged to have such amazing weather most problems. Andre needs a mtb lesson about hill climbing days of the week and so often we take these wonderful from his wife and he also needs a selfie lesson - we had conditions for granted. It was good to have José, Mario a good laugh at Andre's expense .We got back to.Ninos and Jarred join us as fourteen of us set out from the Eye all together with no losses or technicals a great ride of Hospital near Woodburn on Saturday on our way 30km avg 11.3 and alt of 670m. After a long time of not through Hammarsdale, up to Inchanga and down into leading I really had a fun ride with great people. Nagle Dam valley. It was also the first time that we had Lucky, from Compendium, join us in the backup vehicle. Riding at a comfortable pace we stopped just before Cato Ridge to refill our bottles before heading off down into the valley. Marcel was concerned about the possible high temperatures of up to 40°C in the valley but I think he was more concerned with the climb out of the valley. The temperature in the valley was warm but, thankfully, didn’t rise above 27°C. The rural scenes in the valley were so beautiful and peaceful as we made our way

BURG TALK | 06-20210 through a herd of cows near the river. Every time we got to a short climb we were asked by those unfamiliar with Sally Upfold the route if the climb had started and every time we Our C group would say that we were in the foothills. The first little opted to start from St climb in the foothills took us up a 16% gradient, but the Johns Village and ride main climb was 6,5km long and peaked at 15%. Willem, out past Windmills in his rush at the top of the climb to turn around, put his with another 100km+ front wheel into the gravel alongside the road and took as our goal. The a little tumble. With not much more than a hurt pride he group is definitely quickly jumped up and brushed himself off. It is good to getting stronger and see the A Roadies group growing in size and if one looks faster with more at the riding stats, one need not feel intimidated to ride frequent longer rides, with the group. Stats: Distance: 112km, Ave Speed: 24,5 and we were soon km/h, Elev Gain: 1 901 m, Time: 4:35:49 flying past Michaelhouse en-route to Nottingham Road.

With the cool and cloudy weather, we enjoyed perfect riding conditions, as we turned at Nottingham Road for Clive Deacon Mount West and Windmills. This stretch is deceptive; We left Coffee Box at 5am. There were only 4 of us. with some long hills taking their toll on tired legs. We Some decided to leave 5 minutes earlier and some did a short loop on a quiet side road just past the N3 started from Xways. At the top of the hill we regrouped, bridge before returning to the official stop at Windmills. there was now 12 of us. We headed out through Cedara, Our excellent backup driver for the day was Charles passed the Dam, and turned left onto the Dargle Road. Morris, who apart from keeping us safe, and giving the Here the group split up, as we cycled over the Dargle odd lift to injured riders (don’t ask!), had also baked us rolling hills. Some just glided over the hills and we did some homemade apple muffins and provided a bag of not see them again, until the turn. Some huffed, panted Bar-Ones or “Barones”. The standard for all C Group and cursed as the sweat dripped down from their backup drivers going forward is HIGH – please note! bodies. At the turn, some went down to look for a After much needed sustenance (but sadly no waterfall, others waited at the top. The guys at the top croissants) we turned for home. Once again, gravity won had had enough of climbing hills, and wanted to get the day for a few of the heavier group members who back. The guys at the bottom took their time looking for disappeared into the distance and were only seen again the waterfall. The guys waiting at the top decided to at Michaelhouse. A steady return saw most of the group leave before the guys, looking for the waterfall, reach St Johns with 100km+ on the dial. Breakfast and returned. We returned in two groups with some coffee provided the opportunity to share advice and finishing at Greg Minaars and others finishing at Coffee experience (for unmentioned unjuries) – always a key Box. Riding stats were: 100km, elevation gain: 1880m, benefit of being a BW. Thanks everyone! Leader’s stats: WOW. Ave speed 22.4km/hr. Dist; 100.03 km, Elev gain: 1046m,. Time: 4h13, Ave Speed 23.7km/h.

Sandi Bryan 5 D’s enjoyed a midlands meander to Notties and back this morning - 92km in lovely coolish weather. We missed our leader and his better half who are on retreat (due to Thursday’s tough training session) down the south coast with their real friends ... but he assured me that he will be back to lead on Tuesday...

BURG TALK | 06-20210 on points. Points were awarded after each stage with the stage winner receiving one point for winning, second place two points, and so on. The race winner was the rider with the least number of points. The longest stage was 470km, which took the fastest riders nearly 18hrs to complete. The stages had checkpoints where riders had Road Cyclist to sign, and on these checkpoints the sponsored riders * Brendan Els were allowed to be given food and drinks. The other Mountain Bikers category (amateurs) consisted of 47 isolated riders; they * Omar Wilson were not allowed to be given food or drinks during * Nic Burczak these checkpoints. * Victoria Burczak Tour Trivia. * Katie Elmer-English Touristes-routiers were amateurs who were allowed 2021 has got off to a slow start as we long for races to enter the Tour as long as they made their own travel to start again. Nevertheless, we continue to train and accommodation arrangements. One of the most knowing that our races will return. In the meantime, famous was Jules Deloffe, who would perform acrobatic please keep training, stay motivated and join the many tricks in the market square after a stage to raise money road and mtb groups that meet regularly on weekdays for his bed and board that night. He appeared in no and weekends. fewer than fifteen Tours between 1908 and 1928, If you are not on a cycling WhatsApp group, please completing seven and finishing as high as fifteenth on let me know so I can add you to a group, to ensure that two occasions. The last touristes-routiers competed in you are always informed of upcoming rides and club the 1938 Tour. events. Please use our BWCC Academy WhatsApp group to communicate, send photos, let us know what rides you 1912 Tour de France: Last Tour awarded on points. are doing etc...and I will endeavor to join you as often 30 June-28 July 1912, No. of stages: 15, Dist: 5 289km as I can. I would like to meet you all over coffee, details Ave speed: 27,8km/h, No. of starters: 131 to follow soon! If you were an Academy member last year and wish The 1912 Tour was won by , team mate to renew your membership, please send me your of the previous year’s winner . Defraye application form as soon as you can, as our Academy is was hired to help Garrigou but proved to be the limited to 10 members. stronger rider and was made team leader during the Until we meet, Happy Cycling, Be Safe, Wear your race. Stephanois Panel experimented with derailleur Mask and keep talking to us. system of gears, but this was quickly forbidden Jordyn a.k.a Prodigal afterwards by the Tour organizer Henri Desgranges and only allowed back again 25 years later. Lucien Petit- Breton,who won the Tour in The peleton in the 1912 Tour style in 1908, was forced to withdraw from the race in 1912 after a decidedly embarrassing collision with a cow. A year earlier he had the equal misfortune to hit a drunken sailor attempting Stories from ‘Viva le Tour’ by Nick Brownlee to cross the road in downtown Boulogne. Eugene Christophe dominated the Alps with three consecutive Snippet #8 stage victories to become joint race leaders with Defraye 1911 Tour de France: Christophe goes for broke. after stage 5. His third stage victory included the longest 2-30 July 1911, No. of stages: 15, Dist: 5 343 km ever solo breakaway of 315km. Christophe was not a Winner’s average speed 27,3km/h good sprinter, so he had to break away from Defraye to win back points. With all the Belgians helping Defraye, The 1911 Tour was considered the first modern tour. he could not do this anymore. He could pose no real 84 riders started the race with 28 finishing. As with the threat, and Defraye won the overall victory previous year’s Tour, the race included the Pyrenees unchallenged. Had the Tour been decided on time (Alps) with Gustave Garrigou being declared the winner rather than points, Christophe would have led the race

BURG TALK | 06-20210 until the final stage, where he accepted his loss and zone leading up to races to sharpen up race pace allowed a group including Defraye to ride away. because most athletes race somewhere in Zone 3. Spend maybe 5-15% of your total time in zone 3.

Ryan Willms Zone 4: this is often called Tempo work, it's (www.readintothewell.com/read/heart-rate-zone-training) challenging and builds your ability to go fast and challenge yourself for a sustained period of time. This is an excellent training zone for turning you into a strong like bull athlete. You'll want to spend about 15% of your total training time in this zone.

Zone 5: Finally, this Zone is used for building raw speed and power. You'll spend about 5-10% of your Training by heart rate zone is not a new idea, but it total training time in this zone. This zone builds isn’t something I’ve ever done. I think the past I’ve done mitochondrial density in your limbs allowing your body it be accident at times to great effect but this will be the to use oxygen more efficiently, it also promotes first time that I actually dig into the science of the recruiting more muscle groups, fat loss for up to 48hrs process, commit to using HRV and using more metrics after a training session is done, and hormone release to asses where I’m how, how hard to train and when to which is extremely important for athletes over the age do more. There is a general rule of 80/20 whereas you of 30 to achieve in order to stimulate recovery. spend 80% of your training time at a lower heart rate in zones 1 & 2, doing more volume sessions, while 20% is done in zone 4 & 5 with high intensity VO2 max focus. The combination builds and conditions both your aerobic and anaerobic systems, which is ideal for any sort of distance endurance sport.

Zone 1: spend about 20-30% of your total training time in this zone. It's used primarily for complete rest days, warm ups, and cool downs.

Zone 2: this is where you'll spend the greatest amount of your time amounting to a total of 50-60% of your total training time. We use this zone to build efficiency in our cardiovascular system, increase our fat oxidation (body's ability to burn fat as fuel), and to build endurance with the longer workouts and to recovery between harder intervals in shorter more intense workouts. This is your meat and potatoes Zone that's hard to hold yourself back and stay in, but it's the most important zone.

Zone 3: this zone is often referred to as the Grey Zone of training because it's not easy enough to build efficiency and improve cardiovascular function or fat oxidation, but it's not hard enough to stimulate speed or strength improvements. The hard thing is that this is the zone most people train in because it feels good: it's hard enough to feel like we're exercising and making a difference, but not so hard that it's terribly challenging. We have to fight the urge to be in this zone because it's tremendously taxing on the body while not offering much training benefit. You'll spend some time in this

BURG TALK | 06-20210

Cape Town Cycle Tour Goes Virtual The Virtual Cape Town Cycle Tour, will utilize the FulGaz Virtual Cycling platform, and will take place between March 8-14. The race will be divided into three stages to make up the traditional 109km route. Filmed on the actual route from a bicycle it is the ideal way to experience the beauty of the Cape Peninsula from the comfort of your own home! To take part simply enter online from Monday, 8 February at www.capetowncycletour.com and ride 109km or more during the month of March ANYWHERE ANYTIME. We will use Strava to verify all qualifying rides completed. Each participant will get a virtual medal on completion of the challenge, while also and perhaps most importantly, helping raise funds for the Cape Town Cycle Tour Trust.

This is a festival of Classic cycling. We are launching our monthly Ride on classic steel road bikes on gravel roads like the Club Photo Competition again, heroes of the past did. with a theme for each month. Experience the fun and camaraderie of riding with other Photos can be sent as jpg files by classic bicycle enthusiasts while taking in the beautiful email to [email protected]. scenery of the Kamberg in the Natal Midlands. By submitting a photo, you automatically give the A classic bicycle display will be held on the Saturday Club permission to publish it on our media platforms. evening along with a Concourse competition for the best Entry is to paid up members only and you can submit classic bicycle. up to 5 photo entries per month. More at February’s theme being the month of romance is https://classicsteelandvintage.co.za/product/gravel-giro- glengarry-2021-classic-bike-ride-and-festival/ “Loving my bike…”. Deadline for entries for February is Sunday 28 Feb.

NEWSFLASH:

Maluti Double 90 postponed to September – exact dates to be confirmed!

BURG TALK | 06-20210