Start upping the intensity.

Do some shorter harder rides building up towards the duration of the race itself (2hrs?)

Do some hills climb reps – like 2min up going very hard, then 2min rest, and then repeat 6-10 times. Try doing some other intervals as well.

Don't over do it. remember to rest, don't train if your body says no.

Joe Friels book is good, as is his blog.

+1 for advice from matt_outandabout

Doing the loft yourself is easy. Just wear gloves and long sleeves if you're using glass fibre rolls. And make sure that you shift the wiring for lighting to the cold side (there should be enough slack to do this). Also its important that the loft hatch is well draft proofed as well.

Cavity walls are a bit harder. Fine for some properties, not so good for others. Depends on brick porosity, mortar type, exposure of the house. Might be worth finding out if your neighbours have had it done and if they've had any probs. I wouldn't trust the advice of a cavity wall insulation fitting company on this one… Having said that my mate had his done and it works really really well, with a noticeable increase in temperature, i.e. much more comfortable house.

Energy suppliers are obliged through CERT to reduce set quotas of CO2 through insulation measures.

This website might be useful.

I started a similar thread not so long ago

BMW 3 series estate – the seats are always covered in sand as he spends all his free time on the beach with his family or surfing.

Plus he has an entry level specialized mtb and a trek roadbike.

I think Carron Valley has waymarked biking trails, whereas Mugdock is just trails.

6music – bit of funk right now

she used to be married but then changed her mind

Is the customer service and reliability from Orange for broadband reasonable?

No, I wouldn't use them again either.

sam knows loads.

I do have a virgin (previously ntl) line. But sam gives me the choice of the following:
BT (various)
AOL LLU
Bulldog LLU
TalkTalk (CPW) LLU
Sky Broadband / Easynet LLU
Orange LLU (Formerly Wanadoo)
Virgin Media (Cable)

I'm with Orange for my mobile so I could get upto 20mbps for £9/month, which is pretty good.

That sounds a lot more like it.

Currently paying £26 for 10mbts with freeview and phone line. Was paying £11.99 for broadband only originally.

I think they'll be beer drinking from around lunchtime.
Last time i went there was a band on later on.

I'm with Beyond925 in male pairs (one of three male pairs from us i think). Plus we have a girls quad and 2 male quads, and a solo or two.

good work ade.

njee, yeah it was a bit of a blow it being so wet. I've been riding those trails in the bone dry for the last 6 weeks, so bad timing.

kevevs, I know someone who (as an 11 yr old) beat steven hawkings in a wheelchair race. He was pals with hawkings son, so used to race the spare wheelchairs around the garden!

I get 20p/mile and claim on principle if I'm not using the car.

Cardiff to Swansea the other day = £9.80

chatted to wee sion briefly on friday night at margam as well. njee how did you get on (assuming you were there)?

Surfing at Rhosilli. I did overtake Shaun O'Boyle on a road ride though.

I think the accuracy of the rating depend very much on the care taken by the assessor. There aren't a lot of inputs (13 inputs + dimensions) but if the wrong assumptions are made end result is pretty useless.

I've seen really bad post war system build housing score >70/100 with dodgy old boilers.

Tredz in Swansea probably, just off the m4 if you are passing that way.

Or there's a new place in Britton Ferry but I don't know the name.

Militant Graham, you forgot to mention the purple lycra!

GT LTS was on of the first full suspension bikes that worked pretty well. Wasn't a proflex and wasn't URT.
(only it was a pain to service all those bushings and bearings)

What were the other 2 recommendations – lightbulbs and wall insulation?

What was your score ?/100 ?

You can get a sample from their website here:
http://www.in2dust.co.uk/index.html

…but I bought a bottle from them yesterday.

I saw that too.

Was a great course though. I love that fast sheep-track-singletrack and the woody sections were nice too.

On of the staff mentioned that the MOD had closed part of the course due to firing operations.

I wasn't complaining to come home early.

Asian Dub Foundation – Rafi's Revenge

http://www.youtube.com/watch?v=dTktq4CFZ7Q&feature=related

http://www.youtube.com/watch?v=BS9m4wTlZfo&feature=related

Me in a friends garden just minutes from the pub at Abergorlech/Brechfa. I'm a bit of a gurner.

I'm a mountain biker and I've just done 8 x 2min hill climb reps on my road bike (in the sunshine).

It was odd but I liked it.

Just got a Rab primaloft gillet and its very nice. Almost to the stage where i can't imagine living without it.

Oh sorry I didn't get that far. Well they are graded, so that's a good guide :D

The only one I've done is the Gap ride which is an absolute classic, it's not a huge day out but take a map and proper clothes for changes in the weather. Probably a 3 hr ride at a reasonable rate with no wrong turns.

There are bike shops in Brecon.

http://www.mtbbreconbeacons.co.uk/
or head a bit north,

or west to Brechfa.

someone posted this a couple of days ago, some good routes

Mountain Biking in the Beautiful Brecon Beacons

Brechfa red and black tomorrw, something around the Llyn Brianne/ Doethie valley on sunday :D

My guess is that when he said "frames" he was referring to bicycles.

Go to tk maxx and try on loads of pairs. Most will be too tight but then you'll find something nice by ralph lauren or gstar or similar.
Or try longer cuts and then get them taken up.

Bit far to fort bill for me.

What oil is a good penetrating oil?

giving it a go now….
thanks

Prejump and land on the down slope if you can. (practice on something smaller tho)

or just roll it if you're more comfortable with that.

Just did ccleaner and the rig seems to be running a fair bit faster.

much nicer in fact.

running xp.

Good lads thanks for that. you're both a lot better than google!