Hi All

I am selling brand new cycling kits.
You can buy a short kit for R700 and a long kit for R800
If you would like to just purchase a top or bottom on its own it will be R370 each for short kit and R420 each for long kit.

It will take me about three weeks to get it in and you must please give me your size.

Many different kits to choose from so let me know if you dont like any of the kits below.

Never go up in minutes/miles by more than 10% per week.  This decreases your chance  for injuries.

When training for your swim, make sure you go a little farther then your needed distance.  You will definitely have confidence then.  Swimming can be scary - especially if one can't touch or see the ground.

Make sure to do a few 'brick' workouts several weeks before your first tri.  These will help you immensely for the bike to run (T2) transition

Do some open-water training if possible.  At least 1-2 times prior to racing.  Open water swimming will be more challenging.  Just make sure you have somebody looking out for you if you get into trouble.

Don't train hard the last two weeks before the race.  It's too late for improvement.

Carbohydrates

Athletes benefit the most from the amount of carbohydrates stored in the body. In the early stages of moderate exercise, carbohydrates provide 40 to 50 percent of the energy requirement. Carbohydrates yield more energy per unit of oxygen consumed than fats. Because oxygen often is the limiting factor in long duration events, it is beneficial for the athlete to use the energy source requiring the least amount of oxygen per kilocalorie produced. As work intensity increases, carbohydrate utilization increases.
 
Complex carbohydrates come from foods such as spaghetti, potatoes, lasagna, cereals and other grain products. Simple carbohydrates are found in fruits, milk, honey and sugar. During digestion, the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen.

During exercise, the glycogen is converted back to glucose and is used for energy. The ability to sustain prolonged vigorous exercise is directly related to initial levels of muscle glycogen. The body stores a limited amount of carbohydrate in the muscles and liver. If the event lasts for less than 90 minutes, the glycogen stored in the muscle is enough to supply the needed energy. Extra carbohydrates will not help, any more than adding gas to a half-full tank will make the car go faster.
 
For events that require heavy work for more than 90 minutes, a high-carbohydrate diet eaten for two to three days before the event allows glycogen storage spaces to be filled. Long distance runners, cyclists, cross-country skiers, canoe racers, swimmers and soccer players report benefits from a precompetition diet where 70 percent of the calories comes from carbohydrates.
 
According to the Olympic Training Center in Colorado Springs, endurance athletes on a high-carbohydrate diet can exercise longer than athletes eating a low-carbohydrate, high-fat diet. Eating a high-carbohydrate diet constantly is not advised. This conditions the body to use only carbohydrates for fuel and not the fatty acids derived from fats.

For continuous activities of three to four hours, make sure that glycogen stores in the muscles and liver are at a maximum. Consider taking carbohydrates during the event in the form of carbohydrate solutions. The current recommendation is a 6 to 8 percent glucose solution.
 
You can make an excellent home-brewed 7.6 percent sports drink with reasonable sodium amounts. Add 6 tablespoons sugar and 1/3 teaspoon salt to each quart of water. Dissolve sugar and cool. The salt translates into a sodium concentration of 650 mg/liter. This small amount is good for marathon runners.
 
Electrolyte beverages can be used if the athlete tolerates them, but other electrolytes are not essential until after the event. Experiment during training to find the best beverage for you.

Reference Colorado State University Extension

Alistair Brownlee ran 28.32 and came second at 10 000m track event in the US last weekend.

Alistair Brownlee raced to victory in San Diego, a week before he recorded 28.32 on the track
 
Olympic gold medalist, Alistair Brownlee, showed his world-class pedigree last Sunday, when he ran a superb 28:32 min on the track for the 10 000m event at the Payton Jordan Cardinal Invitational at Stanford University.
 
Brownlee was competing in Heat 2 and finished second to Jose Antonio Uribe Marin (28:30). Australia’s Ben St Lawrence won the first heat in 27:37.55. Brownlee was only 22 seconds off England Athletics’ B-Standard qualifying (28:10) time for next year’s Glasgow Commonwealth Games and just over a minute slower than Mo Farah’s gold-medal winning performance at the Olympics last year.
 
Brownlee told run247.com:  “It is different. With triathlon of course you are tired from the start – I actually found the first half, up to around 5km, relatively comfortable.
 
“The effort and the pain builds slowly and gradually creeps up on you, so by 7km it was really starting to hurt – and once you are in the final 500 or 600m then it really does start to hurt, a world of pain.
 
“I would say that I am pleasantly surprised with the time. The conditions were almost perfect too which helps, so overall I’m really happy.
 
“I would like to think that I can go maybe 20 or 30 seconds faster, but it’s really hard to put a number on it.”

Referance TriRadar.com

Hopefully everyone joins it and i can then grow it from here.

Have fun