Training objective: 1 hour very easy ride with the cadence at 80-90 rpm's, but with 2-3 hard 2 minute efforts to remind the legs they are racing the next day. Quite windy today, so heart rate was a bit high when going against (clockwise). Used the split/lap function for the hard efforts - ran out of gears, so cadence got pretty high, esp. around 50 km/hr. Good warm-up of the legs - takes a good 10-15 minutes, but then they start to feel pretty good. I tried wearing 2 pairs of cycling shorts today, which worked well - a bit tight on the thighs at the beginning, but okay after about 20 minutes. I'll wear 2 pair on the Attakwas also so I don't get saddle sores or bruising. Will do some stretching and maybe a little bit of core work now that I'm home - then it's time to get my gear ready and head over to Oudtshoorn to check-in and register for the race...