Hi <<First Name>>,

Just a heads-up that it is Valentine's Day on Monday, so best you do your shopping in time, if you want to score brownie points.

Talking of Valentine's Day, our group ride on Sunday will be a Valentine themed event.  This means that you have to 'dress' for the occasion, i.e. dress in red.  For the boys, your DOC shirt is not sufficient and you will have to wear a red tutu or something similar to complement your outfit.

There will be a prize for the Best Dressed (male or female).  Don't be shy, this is your chance to show us your inner beauty and shine in red.
If you are not yet on our Telegram group, you are welcome to join via the link below:


Saturday 08 & Sunday 09 April - Parys/Vredefort ride.
Accommodation at Weltevreden Resort to be booked direct on this link:  - Contact Us (

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

Need an ad-hoc challenge for February?

There are still a couple of places available for this adventure of a lifetime. 
Contact Destiny Tours to book your spot. 

DOC Vaal ride - Sunday, 20 February

We are limiting the number to the first 120 paid people
(this includes riders, guests and non-riders).

Saturday – 19 February

06h00 - meet at Engen garage on R59 and drive through to Stillbaai, or just meet there.
07h30 (sharp) - cycle back as a group to Rietvlei.  Pace 20km average (no support vehicle). 
Sunday – 20 February

Option 1 – (88km)
07h30 - Leave from Rand Water Board
Option 2 - (65km)
08h00 - Meet at The Circus and be ready to leave with various groups, any time from 08h15 onwards.
Water point is approximately 40km from Stillbaai - ice cold Coke, water, banana bread, dough nut, date squares & sweeties.

Destiny Tours (for transportation by bus to various start points & back home – must be prebooked & prepaid before departure!)
Can transport 18 bicycles and 20 passengers.  Bookings will be taken on a ‘first come first served’ basis.  Minimum number required for this service is 12 passengers.
Contact Elsie or Tommy
Phone:  060 989 3231
WhatsApp only:  082 463 2887
Cost:  R150 per person from Stillbaai back to Rietvlei
±14h00 to 14h30 – bus will  leave Stillbaai to return to Rietvlei

Terms & Conditions
1.  RSVP & prepayment is essential for catering purposes.
2.  Price per person which includes fully stocked water point, pap, Mrs Batman’s famous tomato
     & onion gravy, 2 salads & a boerie roll.-   
3.  Costs:
     -  Cyclist:  R100
     -  Non-cyclists & children:  R50 per person. 
     -  Water Point only:  R50
4.  Entry to Stilbaai is R30 – please have exact amount available.
5.  All registrations must be prepaid.
     - Bank: Nedbank
     - Acc Name: M D Segers
     -  Account No: 2008578933
     - Branch No: 152042
     - A/C Type: Savings
     Name & surname as reference & proof of payment to be sent to 
6.   Person who does the online registration must register and collect meals tickets for everyone
      in his/her group at Rand Water Board.
7.   If you have not registered & paid, you will not be allowed to ride further than the Circus. 
8.   Please allow extra time to register and start arriving at Rand Water Board by 07h00.
9.   Covid protocol to be adhered to at all times – remember your mask/buff.
10.  Strictly 2-abreast on the tar roads.
11.  Young adults under the age of 18 are not allowed to ride from RWB to the Vaal but may start
       at the Circus.

Bulletproof Knees and Low Back


Next to the shoulders, the knees and lower back are some of the most injury prone areas of the body for mountain bikers. Whether they’ve been tweaked from a wreck or just hurt from long hours in the saddle, having knees and a lower back that can take the abuse of riding while staying injury free is very important.

One of the biggest causes of knee and low back pain pain is overusing the quads and low back to pedal and power your bike and not using the hips enough. The hips are the strongest muscles in your body and when they slack off the joints above and below them take a beating. That makes getting the hips online and doing their fair share the top priority.

Just like I talked about in my Bulletproof Shoulders article and video, you need to take 3 step approach:

1) Mobilize: The hips tend to get pretty tight and so it is important to use the foam roller and some basic mobility drills to get them to loosen up.

2) Pattern: The glutes (the politically correct term for butt cheeks) are usually not working like they should, which can put a lot of strain on not only the knees but the hamstrings as well. Doing a patterning drill so that we can re-establish the mind-muscle connection with the glutes is very important.

3) Strengthen: You need strong hips for mountain biking and once we have them loosened up and patterned we need to cement that better movement with some good strength training.

'Must Watch' video here

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 have started a new group for people who have mountain bikes but not confident enough to start riding with our Beginners Group.  Our next Grade RR group rides will be on Saturday, 19 February; 05 March;  19 March and 02 April.  There is 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 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. You may join on this link:

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
Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list.

Email Marketing Powered by Mailchimp