Training objective: easy tempo ride with the cadence at 75-80 rpm's and the heart rate at 145-150 bpm's Well, this was a social ride at a super-easy pace, so except for a couple of minor hills, the heart rate was not much more than 100 bpm's - so nothing like a tempo ride, but more like a proper recovery ride, so I'm happy. Rest day tomorrow, then ready for a final bit of training for the Attakwas in case I get the go-ahead from the Race Director on a late entry. I will be going to the Garden Route Trail Park on Tuesday with a couple of other guys - I need to practice my single-track skills, especially anything super technical. These guys like the flowy single-track, but I expect there will also be some climbing. Not sure if you have any specific training advice about that kind of stuff, Morne. Also, on Monday morning, I'm going into the Giant bike shop to have them fit new tires with thicker sidewalls for the Attakwas (in case I get in), as well as fill them with Stan's Race Sealant (more aggressive sealant than the normal Stan's). I'm going to get something for control on the front for cornering and speed on the back - they gave me a couple of recommendations last week. Will also get a Specialized Phenom saddle at Coimbra. I won't upgrade my rims as the Giant guys said the course is very tough on light wheels. That'll also keep the missus happy... :)