Hi <<First Name>>,

So another Christmas and New Year has come and gone and here we are already in mid-Januworry!

And as usual, the start of each new year is filled with new year's resolutions, gym commitments, healthy eating habits, detox diets - the list is endless.  This list usually lasts about one week flat, then we are back to our old bad habits.  The only habit you really need to stick to, is to ride your bike as often as you can, or else as often as your 'home CEO' allows you to.

Hope to see more of you on our dusty trails, riding in numbers, and soaking up the good energy that cycling provides you with.

PS let our header picture remind us to 'Be Kind' this year - it does not cost a cent.


If you are not yet on our Telegram group, you are welcome to join via the link below:


Sunday, 20 February - Vaal ride

Add this website to your Favourites so you do not miss out on any races:
Events - Events ZA

Surgeons for Little Lives

Feedback on Charity Collection held on 28 November



Bulletproof Shoulders for Mountain Bikers


Get a group of mountain bikers together and a lot of them probably have or have had some sort of shoulder issue. From overuse injuries due to hours in the saddle with bad posture to impact injuries from crashes, the shoulders are a sensitive area that takes a lot of abuse in our sport. Fortunately, you can use a smart training approach to both rehab back bad shoulders and create bulletproof shoulders to guard against a future injury.

To best do this you need a 3 pronged attack:

1 – Mobilize: You first need to make sure that the upper back and shoulders are mobile enough to get into the right position in the first place. Hours spent hunched over in our daily lives and when riding results in some muscles getting “locked long”, which means that they literally can not shorten enough to allow the shoulders to get back into a good position. Foam rolling the upper back and lats along with a T-Spine mobilization drill done with the foam roller are some of the best ways to address this problem.

2 – Pattern: Once you have established proper mobility you need to train the shoulders to move properly. The basic idea is the get the shoulder blades to pull back and down so that they can help stabilize the shoulders. If your shoulder blades move up and out then your shoulders get pulled into a bad position and are much more likely to get hurt. A corrective exercise like the Reach-Roll-Lift is a great way to re-pattern how the shoulder moves and help ensure that your shoulders stay strong and stable.

3 – Strengthen: Now that your shoulders have adequate mobility and proper movement has been patterned it is time to get them strong. Shoulder strength comes from a strong upper back stabilizing the shoulder blades and an understanding of how pressing comes from a forceful lockout of the elbow. Two of the best exercises for this purpose are the Quarter Get Up and the Single Arm Shoulder Press.

'Must Watch' video here

9 Bike Maintenance Issues Faced by Mechanics Daily


Bikes used to be easy to fix. The days of flipping your bike upside down to repair a thing or two are over. Today’s bikes are more sophisticated and sometimes require professional help.

Time to do little repairs at home? 

As a former mechanic, I’m here to introduce you to a few solutions to the common problems encountered by bicycle mechanics daily.

Ready to get your hands dirty?

  1. Worn Drivetrain
  2. Worn Tires
  3. Loose Nuts and Bolts
  4. Creaking Bike and Bearings
  5. Gears Not Shifting Correctly
  6. Misaligned Derailleur Hanger
  7. Dirty Bar Tape
  8. Spongy Hydraulic Disc Brakes
  9. Wobbly Wheels

What You Should Be Carrying With You On Every Ride

  • Chain links
  • Drop out
  • Spare tube
  • Tyre levers
  • Bombs
  • Check your tyre sealant, this needs to be topped up every 3 months.
Read more ......

Weekend Ride Schedule

Our 'new normal' now includes Covid, as we almost hit the 2-year mark. Please continue to be considerate to others, in the event that you are positive/still recovering.
  • GOOD NEWS FOR NEWBIES!!  We will be starting a new group for people who have mountain bikes but not confident enough to start riding with our Beginners Group.  Our Grade RR group will start on Saturday, 22 January and will be run every 2nd or 3rd week, depending on numbers attending.  We have a separate WhatsApp group should you wish to join -  All you need is a bicycle, a helmet and a sense of adventure. Further details will be posted on the above group and on Telegram.
  • We love having 'newbies' joining the Beginners Group, but before you do, you must be able to ride at least 30km and/or ride 2 laps of Rietvlei.
  • Please check the average speed below and slot into the group relevant to your fitness level.
  • Routes may be changed on the day, subject to numbers and ride captains.
Pen-Re weekday rides - Tuesdays & Thursdays (subject to change)
We have started a Pen-Re group, initially for Pensioners and Retirees, but you do not have to be either of these to join our rides.  All you need is a free morning with no time constraints and a sense of humour.  Whoever keeps on looking at their watch pays for coffee!

Rides are however subject to numbers so we do have a separate WhatsApp group to confirm rides. Send your number to Des on 082 416 8368 if you wish to be added.  Rides start from Rietvlei and are anything between 40km to 60km at an average speed of 18kph.  Bring $$$ for coffee afterwards. 

Weekday Night Rides 

(subject to weather conditions)
(photo cred - Eugene)
Social Tuesdays
18h00 to leave at 18h15
Pace:  16/18kph
Distance:  35/40km

Workout Wednesdays 
Meet:  18h00 to leave at 18h15
Race Snake pace:  22/23 kph
Green pace:  20/22 kph
Distance:  40 to 50km

All groups are subject to a minimum of 8 riders.
Check Telegram for regular updates

NB:  you cannot ride without a light!

Why go mountain biking at night? - YouTube

Cool DOC Kit For Sale

Contact Gary Crossley on 083 310 5304

Wear your DOC kit with pride, unless you are doing dodgy stuff!!

Facebook Group
Facebook Group
DOC Club on Strava
DOC Club on Strava
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