hæ hó það eru að koma jól

[http://www.youtube.com/watch?v=PRTvD_Pkmkc]

[url]http://www.youtube.com/watch?v=PRTvD_Pkmkc

Toppur í lyftingum í dag

Fór á æfingu í dag, lærði nýjar spjótkastæfingar

kendime tkakım arıyorum

Am in the process of setting up the South African Christian Football Association.

[url]http://arkzn4.blogspot.com/
A new concept in Adventure racing.

www.myspace.com/zapr...

www.myspace.com/zapp...

And i posted again!

I just made it on!

Hey all
Just thought I would drop you a line and let you know that the first race of the season went well on
the weekend. Grant did a great time-trial and is looking strong... he knocked over 12 secs off last
years TT time for the Lake Weyba TT and came 8th out of about 60 cyclists.

We both ended up riding A grade and I was fortunate enough to come away with the win... it was a
pretty tough race and fortunately had a hill in it that we hit 10 times which suited me nicely. I
then got a GREAT leadout in the sprint from a chap who went waaaaaaaaaaayyyyyyy too early and gave
me a good lauching pad to the line!

Anyway, thought I would keep you up to date on how team SC is going, please keep us updated on
whatever races you all do.

Lots of love
Oscar

Hello all
I thought I would send you some Xmas wishes and cheer along with the latest update on the training
:) MERRY XMAS to all!

Training has been going well although I have had a couple of weeks off with sickness and lack of
motivation after getting sick. The 155km race is looking a step too far at this stage... although
Grant and I would be able to finish it, neither of us has the legs to race it and so have decided to
race the 97km ride instead. It seems that having a year and a half off the bike is just too long to
race long races in the first season back and doing 155km would take ages to recover from with the
race season following so soon after we get back.

Other than that, life is going cyclingly well, the team went out for the first team session a couple
of weeks back which was fantastic and we are all looking forward to the upcoming race season!

I hope this finds you all fit and healthy and I hope you all have a wonderful xmas and a happy new
year

Hello to all of you
I hope you are all doing well and are happy wherver you may be or whatever you might be doing.
Things have taken a bit of backward step in some ways, and huge steps forward in others, since the
big drinking weekend. I couldn't train for the first week and got a stomach bug the second week, so
basically very little training happening in the last couple of weeks. A couple of 90km cycles and a
handful of 45km rides to work and back and that is about it over the past 3 weeks. The great news is
that I have been able to start surfing again so that will be my swim training for the year. Into a
rest week now (didn't want to change my schedule around as my body obviously needs a break) and then
back into it.

I have also hopefully found a team for Noosa so will be doing the bike leg, really happy to be a
part of it.

Hope you are all well, drop me a line or give me a call if there is anything I can help with
(training advice etc).

Lots of love
Oscar

Hey guys and gals
Talk about a reminder that I'm no spring chicken; I went to Noosa on my rest weekend with Benda for
a mountain bike ride followed by a couple of nights of serious boozing (talking the kind that leaves
you on your knees at 5am Mon morning adding nutrients to the flowerbed). That was two weekends ago
and this morning on the way to work was the first time I have felt decent in 8 days!!! I had to take
two days off work last week (Monday and Friday) just to sleep! I went out Sat to do 80km and was
home after 35km to sleep for 3 hours, had a good couple of hours Mountain biking with friends on
Sunday (great for leg speed and spinning) and slept for 3 hours afterwards.. you get the picture.
Anyway, was in bed by 8pm last night and slept til 7 this morning and finally feel good again, great
speed session on the highway to work this morning and a fast run tonight.
Moral of the story is don't drink yourself to a standstill two days in a row on a rest week after
not drinking at all for 4 months!
Hope you are all fit, well and able to handle your alcohol better than me
Cheers
Oscar

Hey guys
well, as for the weekend it was a busy. Managed to squeeze an hour in on the turbo on saturday
morning and again tonight (monday).

cheers

Hello back from your not so furry friend!
Can't say i've been doing anywhere near the amount of Km's you've been peddling... something about
my job just hasn't been conducive to a life the last few weeks - may have been the 12-20 hr shifts i
was working. Happy to say i managed to escape to the sunny coast for a day to recoup though. So got
a great ride to Coolum on wednesday. The weather may not have been as gorgeous as mon or tues, and i
may have gotten a little rained on but it felt great to be out there. I'm actually surprised at how
good my legs felt. Though for sure with how exhausting my schedule has been that they'd be dead -
but happy to say i was wrong. Also managed a quick cycle around Brisbane yesterday before heading
back to work today. On 12 hr shifts all weekend, so will have to settle the turbo.

On another note I am psyched about the team kit, we are going to look flash.

Happy peddling!

Helloooo my furry friends
I can't believe how fast another rest week has swung around and just how much I need it. I clocked
up just over 600km on the bike over the past 3 weeks and I am feeling it! The funny thing is that
the training was going really well and on track until I did that short TT and a couple of runs and I
felt shagged ever since. I had to take Mon off and rest week started yesterday... full day off today
as well and back in the gym tomorrow and some Mountain biking on the weekend. Looking at posting
just over 800kms in the next 4 week block as well as starting to increase the running and pumping
some heavier weights.

New kit is nearly finalised now and we are going to have a training weekend up here on the Sunshine
Coast once it arrives which should be fantastic fun and a good chance for the team to ride together
all kitted out.

In fitness and in health
Toodles
Oscar

Hi all
Well it's been a pretty tough week of training this week after the TT on Sunday. Have ridden
(including this morning) 45kms 4 days this week with normal day off Wed. Had to miss gym on Monday
as too tired from TT; did my first 10min run off the bike on Tuesday and have been hobbling around
until today... no matter how much fitter you get for cycling, it doesn't seem to help the running,
it's always just bloody hard work for me!

Had a great gym session last night and have started taking Creatine to see if it has any effect on
leg strength in the gym. Last time I took it (10 years ago) I had huge increases in strength so will
see if this is the same.

Tried on the new kit last night and it seems REALLY good quality and good fit so excited about
getting it made up now.

Hope you are all fit, healthy and happy
Cheers
Oscar

Hey Mark, that is a tough course! Sounds like you are getting heaps of kms of in your legs as well
as hills. Will definitely have to talk to you aboue some of the cycles around here, that one sounds
really interesting... if maybe a bit crazy at times.
We are leaving my place tomorrow morning at 7am so should be hitting Montville by about 7.45-8am

Hi all,
Just did 90km today. I started here in Nambour, then went to Yandina, North Arm over the Eeerwah
Vale hills to Kenilworth, then up the Obi Obi 'killer'(over 15% for 2km. then over 20% for about
500meters) into Mapleton then downhill home. I am going to start riding this route more often, prob
once a month.

Oscar sounds like quite the roller coaster. Good news is that you're right; more specific race
training should blunt the post-adrenaline crash as your body becomes more accustomed to dealing with
it. As for your TT result - that's awesome.

As for what i've been up to... lots of work and not much fun. My attempt at the group ride on
saturday was bust - i was way too sleep deprived and my legs just wouldn't respond. Ended up doing a
quick river loop before heading back to bed! thank goodness my work week ends wednesday night -
giving me 4 days off to get some bike time in :)

what about the rest of you?
emma

Hey Mark

First of all well done winning C grade, that is great news! No matter what Grade you are in, the
most important thing is to have the desire to win... you are often able to be more physically gifted
athletes by just being willing to hurt more! No doubt you will bring that winning mentality to the
rest of the team!

Hi all,
Training is going well, had a great 72km ride down in Vegas on the Sat with Andy a few of his fellow
triathletes, a really windy day which made the ride back pretty tough... I am now up to 80kms this
coming weekend and keeping the increase to 10% each week seems to be working well.

I raced my first time-trial yesterday and managed a respectable 4th in B grade which I was really
happy with in this early part of my training. 1st place was only 14secs faste'; can you believe the
guy who won the TT for B grade was 68yrs old???? Gives us all hope, he was amazing. The good news is
that I know that I will be able to drop at least 2mins off that time by next year once I start doing
some speed work and don't have a tough 72kms in my legs from the day before.

A couple of things I realised yesterday after throwing up 3 times during the race... 1) I am able to
push my limits in racing way above the pain threshold 2)I come down off races as though coming off
drugs... after the initial rush and enjoyment, after about an hour I get the full on shakes and
shudders and then feel pretty flat and depressed for the next couple of hours... Pretty interesting
phenomenon as it really is like a drug come down.

Anyway, the high is all natural and, hopefully as I get fitter and more used to racing again, the
lows will become less low.

Peace and love
Oscar

Hey all, hope this finds you healthy and happy as usual!

Training is going well althogh not enjoying having to windtrain this week owing to the inclement
weather! Did my first hill ride on the weekend, realised how much I have missed the hills, it was
66kms of pure pleasure! Gym work is starting to pay dividends as the leg strength is improving in
leaps and bounds and I have gone from chicken legs to Turkey legs in one foul (excuse the pun)
swoop!

Just letting you know that I will be down in Brisbane riding 72kms on Saturday with Andy if anyone
wants to join us, hopefully a hilly route but Andy's choice. Hope some of you can join us.

Cheers
Oscar

Started my second 4 week training block on Tuesday (Wed off as my normal day off) and legs feeling a
bit dead as can be expected. 45kms to work and back on the Bruce Highway yesterday and 45 mins on
Turbo this evening. Meeting Grant in the morning for a 66km easy ride, taking in Buderim and
Montville as I am starting to add hills to my weekend training now. Oh yes, got a second hand
Cervelo P3 today with Disk wheel so will be taking that out for a spin on Sunday to see how fast it
is... if it is slow it is nothing to do with me :)

Team is now up to 6 members and first team meeting taking place on Monday night at Key (Quay) bar in
Maroochydore, looking forward to meeting a member of the team who contacted me by email on Thursday
saying he would like to race with us!

David, if you and Glenn? are still keen to race then we will come down and do a couple of races down
the gold coast.

Hope you are all fit and healthy
Cheers
Me

Hey Oscar, the SportingConnections gear looks great, I wish I could zoom in to have a closer look.
But even with the small image, the logo looks excellent. Ok let's improve, I need the gear and next
step is the changes on my bike now that I can see my kms distance. Cheers, Gabby

The SportingConnections cycle gear looks really impressive Oscar, maybe I could purchase one and
wear it everyday when I cycle into work in central London.

Well, it's official! I have just launched a SportingConnections.com cycling team and I have 3
members to start off with. We already have our first official sponsor, David Wilkins
[url]www.Davidwilkins.com who has been incredibly generous and allowed me to start some planning for
really getting the team off the ground. If you see the "SportingConnections" hearse (my car is now
impossible to spot owing to all the stickers) around town it is thanks to David. If you check out
our team on the teams page of sportingconnections you will see the new team kit (A couple of sets on
the way to David and Glen!) that we will be wearing from now on. For anyone interested in ordering
SportingConnections team cycling gear, drop me a line. It is $125 a set, really good quality and
cheaper by over a $100 on anything similar... thanks again to David for subsidising the gear.

We welcome anyone to come and race with us, we will be racing in Brisbane and on the Sunshine Coast
and will be heading to the Tour Down Under in Jan to race the Community Challenge as a team.
Everyone welcome to join us and train down in Adelaide for the week.

As for the training, I have still kept it light until tomorrow and fortunately my legs have started
to recover so back on the highway tomorrow! Thanks to those who have updated what you are up to, it
is awesome to see everyone out there training. Can't wait to get back on the bike! Stay fit and
healthy, cheers, Oscar

What a grey dreary day in London (again) and no Olympics to watch. Thank goodness the U.S Open is
starting this week.

feeling stoked this morning. Went to the gym yesterday for the first time in forever... don't worry
i took it easy, i promise! anyways am feeling great this morning, and getting ready to head out and
enjoy this gorgeous day with a 50K cycle. what are you all up to on this fine day?

I'm looking forward to a long August Bank Holiday weekend here in not so sunny London. Who cares
about the mis weather, it's perfect for watching the final weekend of the Olympics? No excuses after
that, back then to my own exercise routine.

That sounds good Andy, give me a shout after the game, will be watching my son play cricket in the
morning and will catch up after that if you are keen.

Training is for people who arn't good enough and who have had shoulder injuries. Sunshine Coast is
a constant dissapointment for surf.. Bali was perfect barrels.. have to show you some photos..

Hey Matt, that sounds like a great idea, not sure how many people would make it through the training
though? What you been up to, any good surf lately, snowboard trips planned etc

I am pushing to make javlin a full contact sport for the 2012 Olympics.

Just taken 3 days off the bike after my first 3 week block... I only did 568kms over the 3 weeks but
I actually had to start my rest week a day early as I was physically and mentally stuffed. It seems
the 3 weeks I took off around my should surgery set me back a fair way and I am starting to wonder
if the programme I have set myself (by January I will be doing 1400km over that 3 week block) might
be a tad optimistic :)
Good news is I only have 4 days left on my rest week, just about to head out for +-30kms of easy
riding and looking forward to getting back on the bike. Shoulder rehab is going well and the physio
reckons 4 more weeks and I'll be able to surf again... Awesome!

Hey Matty, have you had any good surf down Sydney way lately? What's happening, any other surf trips
planned?

Visiting S.A. and having a jawl down at Dungeons - wicked surf!

As a new member on Sporting Connections cool site, I've let my buddies at work know about it. Most
of them are so unfit but procrastinate all the time so I thought I would give them some (more)
encouragement!

I've just finished a week's housesitting my friend's Giant Schnauser, a task I thought would be
relaxing for me. Cancel that thought, I can hardly move today from all the aches and pains of being
dragged along by a very fit and energetic dog! I emailed the owners of "Paddy" and warned them that
he and I were at least an inch shorter from all the exercise he gave me!

It's chucking down with rain over here in Ireland at the moment and the only option is Gym! Had a
great workout today, my back's getting better and I have started doing leg press and squats again
which is a bonus.

Hey everyone, I will be using my message board to keep everyone up to date on my training in the
build-up to the 153km Community Challenge cycle race down in Adelaide in January. I am currently on
a rest week and my longest cycle on weekends at the moment is only up to 66km after my shoulder
operation. Just to let you know that you can update everyone with what you are up to (which I would
love to hear) by posting on your own message board... you can also turn off notifications by
clicking the "Friend Notifications" link on your message board into the OFF position.

I am also looking to do the Noosa tri Bike leg in a team so post back on my board if you know anyone
looking for a rider. Hope you are all well and looking forward to hearing what everyone is up to
(post what you are up to on your own boards and it goes to all your friends).

hi all - today its raining in france - can u believe it - so ill take a rest at J-9!

Hey, for those of you on facebook there is a sportingconnections.com group you can use to invite
your friends and spread the word about the site. Check it out - and feel free to post on the group
wall, or even better add some photos!

That's awesome Norman, I was actually hiking in the reserve today, I probably saw you from the top
of lionsgate peak??

Hey all, I went fishing down the game reserve at Cape Point today and caught a ragged tooth shark.
Pretty bloody exciting trying to get the hook out

Hey Thomas, if you are ever up the coast and keen to go for a ride then drop me a line. I live in
Maroochydore. Cheers, naughtymonkey

Check out chippenhamredbacksaussierules.co.uk to find out some useful links for aussie rules in the
uk!