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Achmat Joseph

@jungleplaya

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Enjoying life 💯% 🚵🚴 forever
#digitalflair
#bhbicycles
#lovelife
#fitness
#cycling
#mtb
#friends
#picsofinstagram

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The golden rule of 200 km. Stay in Zone 2_Keep your heart rate strictly in Zone 2 (or 55%–70% of your Functional Threshold Power)entences.

Tame the Hills: On climbs, cap your effort at mid-Zone 3 max. Creeping into Zone 4 or VO2 Max early on burns through your limited muscle glycogen reserves, which you cannot recover mid-ride. .Protect the Flat Sections: Save energy on flat or windy stretches by drafting in a group or riding smooth, consistent tempo.

Carbohydrate Target: Aim for 60g to 90g of carbs per hour starting from the very first 30 minutes.

Logistics & Contingency Planning
Break It Into Quarters: Mentally divide 200 km into four 50 km chunks:
0–50 km: Easy spin, settling in, eating early.
50–100 km: Steady rhythm, focus on hydration, target halfway stop.
100–150 km: The mental crunch; stay consistent and keep consuming carbs.
150–200 km: Countdown mode; rely on your aerobic engine.

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. The Social Banter & Coffee Stop

Half the fun happens when the pace settles down. Easy double-file banter on open flat stretches, egging each other on up a sharp gradient, and that well-earned espresso or pastry stop at the end.

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There is a unique kind of magic in group rides:

Hand signals pointing out potholes, a elbow flick to pull through, and the collective click of cleats clipping in at the line—a shared flow where everyone moves as one.On the road, status and daily stresses fade away; all that matters is the pace, the line, and the wheel in front of you.That final roll into the coffee shop—the relaxed banter, the debrief on the day's sprint points, and the simple satisfaction of a morning well spent.

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Atlantis with the boys!

#djiosmonano #magene

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This past weekend with the boys!

How many times did I get pulled?

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Today we celebrate the man who showed up, supported, taught, and loved me unconditionally. Happy Father’s Day 🤍 You are appreciated more than words can say. I LOVE You DAD 🫂🤍🚴

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Another perfect 👌 autumn 🍂 day .philadelphia loop with the usual suspects with some 🔥at the end . Thanks Boyz that was one for the books 📚.

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Freedom Day Ride For Landon Le Grang 🙏. 🫡

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Morning Madness. I miiiiiiiiiissssssseeeed being able to cycle. It was so lekker!

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Today was perfect..the weather..the vibes..and especially the community who showed up for today’s roll out. Thank you to everyone for joining us
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@letsride_cpt
@iam_kev_cpt
@lindsay_viljoen
@tracey.martheze
@gareth_rhoda
@kaylem.johnson
@keenan.v.r
@andraebird007
@imraanbedford
@warren_6685
@chad.chitter
@adamkagee
@zmoosa128
@jungleplaya
@lisaloosey
@saadiq_ungerer
@jamainefisherwood
@candice_jenkins_
@theactivehobo
@ciovita
@echelon_south_africa

#communitycycling #letsride #capetowncyclist #cyclingreels #cyclingpassion

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Lekker Morning coffee ride with the “Let’s Ride Crew” and friends.💪. #healthiswealth #Ramarides #friendsthatbecomefamily #funinthesun☀️

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Ciovita Wednesday

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