Speke News Letter December 2005 Speke Nuusbrief

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Speke News Letter December 2005 Speke Nuusbrief
Editor/Redakteur Michael Borgstrom
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Message from Speke Chairman Cor de Geus

Nou ja, dis Desember en amper die einde van die
jaar.  Baie gaan met vakansie of is reeds weg,
maar die ander wat agter bly moet maar ook die
tydjie geniet.  Vir die bestuur en alle lede van
Speke, 'n Geseënde Kersfees en Voorspoedige Nuwe
Jaar.    Julle moet maar julle fietse gebruik e
n maar 'n bietjie oefen.  Almal van julle, ry
asseblief net versigtig sodat ons weer saam mag
fietsry in 2006, wat tog maar ons sport is nê!.
  Onthou ons volgende Race op 21/1/2006 by QUE SE
RA, dit sal ons eerste wees vir die nuwe jaar en
goeie oefening vie die Hyper to Hyper.  Ons
pamflet is uitgedeel en ook by fietswinkels
beskikbaar.     Cor de Geus   Cel.082 410 36
54   E-Mail mwdegeus_at_mweb.co.za
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Speke year end and looking ahead to next year
Angie Engelbrecht
Good day all you loyal cyclists and not so loyal
cyclists. It has been a great year with lots of
ups and downs. Speke had a great race, namely the
Bakwena Post Office Super Classic which was a
super success. As a result this race will be on
the calendar for at least three years to come.
The Post Office have committed themselves and
they are very impressed with the positive
feedback received from all. We all worked very
hard that day and have reaped the benefits.
Well Done Speke. Renewals are coming in and most
cyclists are more than happy to take out their
Cyclo Sport licences. Please remember that your
race results of this year will determine your
seeding for next year. Seedings will be done by
CSA and your licence will be issued accordingly.
Should your seeding improve you will have to
apply to CSA. Remember when applying for your
Cyclo Sport licence, or full licence for that
matter, a passport photo is needed if it is your
first time applying for the licence. Do it
correctly the first time to ensure that the
issuing process is not delayed.
For those of you who have not yet renewed, come
on guys. The Speke gazebo, the red one, is at
every race in the Pretoria area.
Spekes first race of the year will be one 21
January 2006 at Que Serra in Bapsfontein. Come
and support the club and bring all your friends
along. Remember that a lot of organising goes
into making a race as successful as possible but
we cannot do it alone. Meet the New Management of
2006. You will not miss us. We will be wearing
yellow golf shirts with black peak caps. Look out
for us and come and say Hi. Cycling Greetings An
gie
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Fietsry Nuus
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Acknowledgement Super Cycling Web Page
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Acknowledgement Super Cycling Web Page
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Barloworld-Valsir's Ryan Cox took awaythe top
prize when he was named as the road cyclist of
the year at the annual Pick 'n Pay Go Banking
South African Cycling Awards in Sandton on
Wednesday night. It rounded off a superb 2005 for
Cox, a year in which he has flown both the South
African and Barloworld flag with pride in all
corners of the world. Cox was nominated along
with current teammate Tiaan Kannemeyer, James
Perry, who has signed with Barloworld for next
year, Robert Hunter, Ian McLeod and Rupert
Rheeder. It is the first time in the five years
of the awards that Hunter, who has ridden in four
Tours de France and had a successful season
himself, has not won the road cyclist of the year
award. "I'm very honoured to have received this,"
Cox told master of ceremonies Phil Liggett, the
"voice" of cycling. "We've had a good year in the
team and I have to thank the sponsors for the
support they have given me this year and,
especially, my teammates, who have been totally
behind me. I wouldn't have been as successful
without them. Hopefully I can go on to better and
bigger things next year." Cox started the year
in impressive form, winning the prestigious Tour
de Langkawi in Malaysia after a well-planned ride
on the monster climb of Genting Highlands on the
second-last stage of the race. Cox had lost the
race by seconds the year before and was
determined not to do so again this year. In March
Cox retained his South African champion's jersey,
winning the national championships in Pretoria.
He won a stage at the Tour of Qinghai Lake and
was second overall on the UCI's Asia Tour
rankings. A fifth in the third stage in the Tour
of Britain later in the year lifted him to second
in the King of the Mountains competition in that
race.
Acknowledgement Super Cycling Web Page
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Cycling Tips
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• CYCLING PERFORMANCE TIPS
• Training, Cycling, and Sleep
• The average person needs 8 to 8 1/2 hours of
  sleep a night, but 1/3 of Americans try to get by
  on 6 hours per night or less. How does sleep
  relate to your training program?
• When you are training, you will need more rest to
  recover. Instead of the 8 hours, 9 is probably
  better. It's that last hour or two when you go
  into REM (rapid eye movement) sleep that the mind
  really restores itself. Miss that time and your
  concentration and reaction time may suffer.
• One way to get there is to add 15 minutes of
  sleep a night until you wake up feeling totally
  refreshed. Then you'll be ready to give it your
  best.
• How do you know when you are still a little short
  of your personal needs?
  
• you can't wake up without a sleep alarm
• you are stressed and irritable during the day
• you always hit the snooze alarm
• and you can't wait to sleep in on weekends

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• Cranks, Crank Length, and Pedals
• CRANKS
• Crank Length
• Decisions on appropriate crank length are often
  steeped in mystique and considered part of the
  "art" of coaching for the competitive cyclists.
  Knee pain, especially chondromalacia, is often an
  indicator that your crank length is incorrect for
  you.
• I did stumble across a nice review on the subject
  of picking your crank length. Other issues that
  have might be considered (you can make up your
  own mind on these) are
• It has been recommended that competitive cyclists
  use shorter cranks than the normally recommended
  to reduce the dead spot at the top of the cycle,
  from 9 to 12 o'clock (viewed from the rider
  facing to the right) and to allow a shorter
  stroke through the strongest leg movement. This
  would avoid having the knee bed less than 90 deg.
  
• There is data showing that the shorter the crank,
  the higher the cadence that is possible
  (ultimately up to the rider). An increase in
  crank length leads to an increase in the lever
  arm and the ability to more force.
• Competitive cyclists ride comparatively smaller
  gears on the track in sprinting events (as
  opposed to the road) to allow optimal cadence in
  the shortest time. This is especially the case on
  banked tracks where the sprinter needs to changed
  direction suddenly at times. This facilitates
  reaching optimal cadence in the shortest time (
  accelerating out of the bends). The same effect
  occurs with shorter cranks. The use of longer
  cranks allows for more leverage and so more power
  but can lead to a dead spot at the top of the
  stroke for those with a less than perfect pedal
  action strength . In endurance events where the
  requirement for high cadence is not as great, the
  extra leverage is of benefit.
• So if you feel more comfortable turning big gears
  at lower cadences, you'll like your crank arms a
  little longer. But if you prefer to spin at a
  higher cadence go with shorter crankarms.
• If you change your crankarm length on your
  current set up, don't forget to adjust your seat
  height as changing crankarm length will change
  the distance from your seat to the lowest point
  of the crank cycle.
• Here's a starting point for suggested crank
  lengths based on traditional wisdom - you can
  start here and then tailor them (up or down) to
  your own style and preferences

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CHOOSING A SADDLE Question "I've heard that
using an incorrect saddle can cause prostate
problems for guys." Answer Women have similar co
ncerns about "pressure" to that sensitive area,
so the following is really a unisex answer. Most
men don't develop prostate or sexual performance
problems from riding. In fact, most authorities
agree that cycling, as it improves the
cardiovascular system, is less of a risk factor
for impotence than a sedentary lifestyle. To
minimize any problems you need to consider both
your saddle choice and riding technique.
Choose a bike seat based on your anatomy. If you
have a wide pelvis (are a bigger guy), you'll
want a saddle with a wide rear sitting area.
Lightweight riders can get away with narrower
saddles. Your local bike shop may have a
relatively new device which will measure sit-bone
width. Specialized now offers saddles in three
widths so that riders can be supported by their
"sit bones" to reduce pressure on the perineum
(the area between the legs).
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Race information2006 GNC Calendar
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2006 Speke Executive Committee
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Executive Committee

• Chairman Cor de Geus 0824103654
  mwdegeus_at_mweb.co.za Vice Chairman - Licence
  May Beukes 0827874922 ysterv_at_lantic.net Vice
  Chairman - Recreation Elize Kaszas 0832762911
  kaszase_at_eagleottawa.com Vice Chairman -
  Mountain Bike Johan Beukes 0824941417
  johanmb_at_lantic.net Vice Chairman - Legal and
  Development Tommy Tshabalala 0829234749
  tommy_at_kayamail.co.za Newsletter Michael
  Borgstrom 0724433339 mborgie_at_mweb.co.za
  Treasurer Cornelis Blom 0834488326
  c.blom_at_telkomsa.net.

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Executive Committee

• Secretary Angie Engelbrecht 0823313948
  angie.engelbrecht_at_sanlam.co.za Social
  Hostesses Ansie Seymour 0731899596
  ansies_at_tshwane.gov.za Kobie Marais 0732122373
  kobiem_at_gpg.gov.za Water Point Co-Ordinator
  Piet Enslin 0836071024 cycle_at_telkomsa.net
  piete_at_hla.gpg.gov.za Starting Block
  Co-Ordinator Eddie Enslin 0836345985
  ronnyr_at_jhb.franki.co.zai Membership
  Co-Ordinator Angie Engelbrecht 0823313948
  angie.engelbrecht_at_sanlam.co.za Additional
  Members Christo Pieterse and Fred Seymour