Well the 30 mile ride went right out of the window within 5 minutes of meeting the mad South African that is Wayne. I almost doubled the distance that I wanted to do but I am really pleased with how it went.

As a fat bloke its always quite scary cycling with guys that are really good at it. The minute a hill appears I normally struggle but the weight that I have lost coupled with amount of spinning I have been doing in the last couple of months paid off today.

Todays ride profile

I am also happy with my average speed even though busy streets at times slowed our pace. I must thank Wayne for the tips as we went around, I wont however thank him for my aching legs tonight........

is Chinese food good for recovery?