The holidays are looming, and although time away from your job and home will most likely be good for your mental health as well as your relationship with your spouse/partner (who hasn't seen much of you over the last 50+ weekends), it also invariably interrupts your training. If you are not able to take your bike away with you on holiday there are still ways of squeezing in a quick workout that will help you ride faster and stronger.
Burpees might be the ideal way to squeeze in a workout—here’s how they can help you ride faster and stronger. – By Kelsey Cannon
Burpees make everything burn: Your muscles, your lungs, and most importantly, a ton of kilojoules, making them a great exercise for days when you don’t have a lot of time or access to a bike. The move — which entails going from push-up position to a jump and back to a push-up position again—is so tough that performing about 10 fast-paced reps is just as effective at revving your metabolism as a 30-second all-out sprint, according to a recent study.
In the study, researchers enlisted military trainees for something called the Wingate Anaerobic Power Test: a 30-second sprint with 4 minutes of rest in between for 4 rounds. Some military trainees performed 30 seconds of sprinting on a stationary bike, while the others did 30 seconds of burpees as quickly as possible. The result: Both high-intensity exercises resulted in serious metabolic and cardiovascular spikes.
But here’s the difference: “Pedalling on a stationary bike is a relatively simple motor pattern, whereas the burpee involves some degree of agility, balance, coordination, and total body strength” thanks to the exercise’s multiple steps, says lead researcher.
Since the burpee is a total-body exercise, you will feel the muscle-building benefits from head to toe, instead of just in your legs and lungs. Adding such strength work to your routine can go a long way toward helping you pedal pain-free.
Xmas Box - Olly and Themba have worked hard this year ensuring your safety while out on the road. Please show your appreciation for everything they do by making a small donation. Your donation can be anonymous but please use "Drivers" as a reference when making your donation. Payment can be made into the same account as your club fee. Payments to be made by 20 December.
2018 Membership Fees
Just another reminder that the 2018 Club membership fees are due by 31 December 2017.
Quotations have been sent out to all members. If you have not yet received yours, please advise me via email and I will resend it.
Renewal fee - R850, Juniors & U23's - R450
Bank Details - Nedbank Sandton, A/C no. 1970 605 340, Branch code 197 005, Beneficiary Ref: Your name
Club Rides this weekend - Last official rides for the year.
Ride Captains: Terry Millar - 082 903 7695 & Brian Rowbotham - 082 652 9181
Saturday, 9 December
Venue: Mugg & Bean Broadacres @ 06h30.
Route: Broadacres, right past Valverde, turning at the Sterkfontein Caves & returning to Broadacres along the same route (approx. 75km)
Novice Group Marshal - Peter Willcock - 083 675 0215
Sunday, 10 December
Venue: Luca's Restaurant, Rivonia Crossing Centre @ 06h30.
Route - Monument returning via Irenie & Centurion. Long ride 90-100km, short ride 60km
Ride Captain - Sean Gallick - 060 500 6071
Saturday, 9 December
Venue: Northern Farm @ 07h00
Ride Marshal: Ian Hoy - 082 561 7325. The ride is suitable for beginners & intermediate riders.
Sunday, 10 December
Venue: Mugg & Bean, Woodmead @ 06h00
Route & Ride Marshal: Join Stu Gower-Jackson (076 983 9369)who will take you out to Modderfontein for a relaxed, easy pace ride around the park. Entry is free as long as you are with the club ride. Distance around 45km. All Welcome.
We would like to extend a very warm welcome to the following new member who have joined our club ...
We look forward to seeing you at our weekend club rides. Should you have any questions please don't hesitate to contact Angie on 083 258 2100 / 011 465 4555 or email firstname.lastname@example.org. Please remember to add the club cellphone number to your phone.
7 December - Jolene Macintosh, David Seligman, David Westraat
8 December - Jenny Bath, Tony Butler, Pierre Joubert
9 December - David Adler, Bernie Potter
11 December - Jo Goode, Monique Wissekerke
12 December - Stuart Bossenger, Joel Zeijlstra
Wishing you all a very Happy Birthday, have a wonderful day and best wishes for the year ahead!
Upcoming Cycling Events
Powerade Countrywide Medals Christmas Ride - 10 December Stonehaven
Upcoming MTB Cycling Events
Powerade Day of Reconciliation MTB - 16 December - Midvaal Raceway Meyerton
Summer Fast One MTB - 14 January - Rand Water Central Depot, Kromvlei Road
Barberton XCM - 27 January - Barberton High School
Hot 91.9 Ladies MTB & Trail Running Weekend - 17 & 18 March - Kloofzicht Lodge
Liberty Winelands Encounter (WC) - 13-15 April
36ONE MTB Challenge 20-22 April
Wishing you all a Peaceful Festive Season and may the New Year be a Prosperous one. For those of you who are traveling, we wish you a safe journey. For those of you who are staying behind, remember to join us for the holiday rides.
The Club office will be closed from Friday 22 December (12h00) and will reopen on Thursday 10 January 2018.
083 258 2100