ouchy ouch , i feel your pain. did mine yonks ago [ by falling off a chinese girl's window ledge]
there's not much you can do and in my case no cast or anything. the main thing is to keep your wait off it for some time or you could distort the joint as it mends and have problems later.
the best exercize once you are able will be cycling [ good eh ] or swimming as they are not load bearing .you may hacve to adapt your cadence for a while using easier gears with less pressure on the heel . hope that helps.

TWO SEPERATE HEADLINES ON SAME FRONT PAGE-

ARMS FLOWN TO NIGERIA

TRAVEL TO FRANCE ON LAST LEGS

there's a review of bike racks in the current edition of singletracks that mmay help you

it should be a good fixture on thursday…….. england to meet france on the plane home !!!!!

if you look at crapello's gestures and body language on the line you'd think that he's no more impressed than the rest of us.once the players are on the field it's largely down to them and they just slip into the same hald arsed shit they have done for most recent managers

ffffing loads , my blood is approx 60% expresso .only drug of choice till the pubs open.

I'm up and down like a bride's nighty

i've never done it myself but yonks ago i had an expensive bontrager saddle and the leather came adrift ,all bike shops said they'd charge the price of a new saddle to sort it. i went to a local horsey saddle shop. they recovered it for a fiver and apologised for the high price !!!

there seems to be two mr potatoheads on this site ! whats the chances of that happening ?

if you google peers clough farm they do overnight barn accomodation for horse riders doing the mary townley loop which it on .ask for christine and tell mart suggested it she'll most probably let you camp in the grounds, and she may do brekky .you could ride to lee quarry almost all the way on bridleways and theres the mtl if you fancy a lap of honour .mart

rear entrance eh !!!!

you need to have a look at the link to the daily mash article.its on this forum as fat kinds told to go out looking for snatch .

oh well by the origonal fleetwood mac

lowey thats the second skinny dipping opportunity gone west , you should have jumped in the river in swaledale!!!!!

you can leave stuff with any of the marshalls I'm sure

lovely chap , got away with a serious assault [ provoked only by a dj refusing to play phil collins . has reputedly impregnated a 17 year old , and we hate him cos he has a squeaky voice. good passer of the ball tho.f

there is no other country in the world that would moan because their team had beat a good side but played inconsistently . same shit every time, the media will have lost us the contest before we kick a ball. yes there were iffy bits but some really good signs and good link ups- 2 goals nad a hand ball . the argentinians would have declared crouch a national hero.

my daughter's virtual first proper phrase was " no bed , no bed " meaning she'd like to stay up. unfortunately it came out as " nob head , nob head " .she later told her teacher i was a racist cos i was into running at the time.

depending on your budget the altura attack trail gets good reviews , including a reccomendation from singletrack but rrp is over £100. i think wiggle have got them for around the £90 mark.hope that helps .other good makes are endura or gore. gore are fantastic but v expensive. endura do a cheap and cheerful one for around £40 which i have used and its ok

alpkit do good kit cheep if you google them

things can only get better by d- ream , oops thats been done .

if your going from the edenfield side you could also use fecit brow as an up , or [ better still ] down to vary it up at tad

my bike [ orange 5 ] came with lock ons on monkey -lite carbon bars when i bought it . have run them for 18 months with no problems so far

if you have a look on wiggle they do a lezyne 3 l pack with pump toolkit , tyre levers etc for £35- bargain

i love the soundtrack to " oh brother where art thou "

anything by ry cooder

soundtrack to bladerunner by vangelis

the piano by michael nyman

who's gonna come at the top of your poll

mine are in their 20s and keep leaving and bouncing back – i like the fredom / having the house to ourselves etc.

yeah thats me in the pic ton . good thing about riding round and round is your never at the back [ or the front ] mart

selle italia do a good one with a lurve groove

check that the rar mech hasn't been knocked or pulled out of alignment

for local people

when my daughter was 6 i was called to speak to her teacher about why i was a racist . when daughter was asked about she said, well you are always racing .

that was a hoot ! really enjoyed n thanks for the photos guys.what can you say when somebody builds a playground in your garden , tip top swoopy trails to boot

mart

lets go back to church !!!!!!!

am I the only one to snigger when fenella fudge is announced as a newsreader .piss me pants everytime.

things tend to be reported in a misleading way .this man hasn't been let off ,he will be sentenced for a section 20 wounding [ gbh ] .still a serious offence and as the victim is under 18 he will never work with children again – which may be a blessing . i agree with earlier comments that his managers who allowed him back to work have a degree of responsibility .sounds like this was a time bomb ticking .

saddle soap- buy it in a horse riding shop

frott

if you're in lancashire there are shedloads , they live i the ribble and prey on everything. one attacked my canoe once .

at the end of the day if you're out doing something its got to be for the good. i think that one of the good things about mountain biking is any body can have a go. its not exclusive – you can be long short , male female , old ,young and fresh air is free, I'm a short arsed old git and i don't give a **** if anybody thinks i look stupid, soon i'll be senile and will have forgotton.