Seen physio, have been poked, iced and ultrasounded, still sore but can now walk almost normally, keep them crossed for tomorrow! ;0)

Stage 3. Done in 5:56:20, legs still tight but manageable more physio later - really pleased to have got through today after yesterdays ...

Stage 4 today - easiest day (apart from the last stage) 114km 2250m climbing!

Stage 4 done, very fast rolling first 95k with 1.6k climbing then the 600m climb in the last 20k really stung. Feeling pretty tired toda ...

Stage 5 stats: 111k, 2233m climbing ;0)

Stage 5 done, got cooked big time in the last 15k (a common thread now!!). Just tomorrow to survive then it's all downhill (apart from t ...

Just having daily massage, fatigue is really setting in now. We've clocked up around 35 hours in the saddle so far!

Stage 6 stats: 83k, 1500m climbing, billed as the most technical day of the race, with lots of fast flowing singletrack, so it should be ...

That was an amazing days racing! Brilliant, brilliant, brilliant. Some very fast and tight singletrack that all the UK riders used to fu ...

It's the last night in the race camp. Stage 7 start is a leisurely 08:30 tomorrow so most of the riders are relaxing with a beer in the ...

Stage 7 stats: 60k 1750m climbing

Cape Epic 2009 done. This has been such a hard week both physically and emotionally. To have finished is an indescribable experience :0)

Picnicing at an open air concert at Kirsenbosch Gardens. It's an amazing setting right under Table Mountain.

Sitting in departures in Jo Berg airport - with a cold beer ;0). Just got well and truly shafted for excess baggage!!!

I'm back!!

Racing Catton Park 6hour today as mixed team - it's nice and sunny so should be a good day ;0)

Finished 3rd in mixed pairs in the end today - goal was to get on podium today, so good result ;0)

Finally a log delivery #wellcometowinter instagr.am/p/StJBbjLs6Y/

SCOTT Spark 920 2013 :: £2199.00 :: MOUNTAIN BIKES :: Full Suspension :: Coventry Cycle Centre coventrycyclecentre.co.uk/m1b0s1p3953/SC…

Tweeting with new phone!