Training objective: long ride with the cadence between 75-90 rpm's and the heart rate at 130-145 bpm's. A great ride from The Island at Great Brak, along the contour road from Jonkersberg to George, then over the Montagu Pass and on to Oudtshoorn. The wind was against for the last 10 km's or so - and really whipping up the forest fires. We packed it in at Herold on the way back. The legs were fine - I was taking it easy but was still way ahead of the others, so would double-back for them..., but boy was that pretty hard on the ol' backside (despite 2 pair of shorts) - yowza!!! Do you have a recommendation on bibshorts? I wear Castelli's with their top of line chamois insert - but even with 2 pair (no kidding), I still have permanent bruises on my backside and saddle sores after a long ride that make it hard to get back on the bike.