Not a problem, will still answer questions as they come in.

I'd say for now, don't try do the program twice, rather ride and use it as a guideline to build your strength and fitness, then perhaps you'll have enough of a base to tackle the advanced program when you do your final preparation for the Pioneer. Most important aspect to get stronger is lots of steady kilometers, easy pace. That will help you a lot when it comes time for the final 12 week program.

A hardtail is not a problem at all, as you are very light, a light hardtail will feel really responsive and climb superb, and as you get fitter and stronger you'll be getting more out of the hardtail.

The team dynamics when riding husband/wife can be quite interesting and also a new challenge.

Feel free to shout if I can assist you where possible.

Basically what I did to modify them was the following: quite time consuming, but I took a sharp pair of side cutters and cut out all the round knobs on the side of the tire.

his creates a nice space between the side knobs, better for corner traction and also better for mud clearance. You will also save about 40grams per tire as an added bonus. I found it worked really well and gave the tire a much better feeling.

I think the route will be suprisingly tough, so a good full suspension would be my choice.

Not sure what your budget allows for, but I'd say between the Scott Spark range, or the Merida 96's. They both use similar frame designs, the standout bike for me though is the Spark. Incredibly light, responsive and just amazing to ride.

I have a medium Spark TLD that I used for World Champs, incredible.

I think that it's not worth the small weight saving, to have the risks of punctures.

I'd stay with what you have, perhaps if you want I can tell you how to modify the Crossmarks, it takes some time, but you save about 40grams per tire, and they become alot more grippier!

Yes, when we race, we burn close to 1000kcal/hour, and this is impossible to put back.

The reason for cramping is the body is protecting itself and is trying to shut down. The only way to prevent this, actually, is to try and train as hard as you would race so that your body is prepared for the work load. This is difficult as we natrually always push ourselves harder when we race.

Try also hydrating plenty a couple days before you race and on the day of the race, it seems to help me quite a bit.

I'd say with your history of cycling, you'll be fit enough.

Often we tend to do too much, and I always think with an event like the Pioneer, in fact you may be better off to start it slightly under prepared than over prepared.

Wait until you are better, then resume the training, but start slowly. Perhaps the reason for getting sick was the training was too much to start with. Just bring the hours down, but keep up the consistency, then I have no doubt by the time the Pioneer comes, you'll be fine.

You obviously have more than enough miles in your legs and the expeirence to go with them.

I can definitly recommend the Continental Mountain Kings, a tyre we rode last year in the Epic over very similar terrain.

We rode 2.2's and they were more than rugged enough, good choice. If you decide to stay with Maxxis however, the Monorail 2.0 is what I'm currently using and works well in most conditions. I'd choose that over the Crossmark.

I'd do the Trek on a Hardtail if I was forced too! No seriously with the weight of the dual suspension bikes now and the comfort and added performance you get out of them, I'd really not consider a Hardtail.

I believe the route will be very tough with proper mountain bike sections where a dual suspension will be much more fun to ride. So unless you forced on a Hardtail, go soft rather!

The correct tyre pressure will depend on your weight.

It is hard to guess but to give you some sort of idea, I'm 62 kg's, and I run the Maxxis Monorail front and rear, 1.6 bar front, 1.7 bar rear. If it is really muddy conditions, then even down to 1.5 bars.

You need to make sure with your weight though that you can't bottom out the tyre, otherwise you'll damage your rims!

You can check this by putting your wheel on a sharp step/rock and use all your weight to press it down. The tyre shouldn't compress by more than half its volume.

My advice for race nutrition is quite different to the "powerbar" marketing scheme that would also bankrupt us if we had to follow their advice.

Your body can only assimilate 260 kcal per hour while you race, so you can work off that. All food you buy has calorie values printed on it and is easy to work out.

I tend to eat proper food, especially in multi day events, ranging from simple sandwiches to fruitcake, muffins etc. which we just wrap in foil.

This is better on the stomach and to me is much nicer.
Hope that helps you a bit.

The only way to come back is slowly! You are right and the muscle memory will help a lot.

We take at least 5-6 weeks off a year where we don't touch our bikes, and the first couple weeks back are hard, but we take it very easy. Slowly you'll feel your fitness improve and that in itself is great and motivating.

When it comes to technical training, my best advice is just to stay relaxed. Never tense up, always stay loose and like David, it comes with confidence. Never fight the bike, loose arms and legs, light grip on the bars, and let the bike sort of find the lines it wants to. And always only look where you want to go, not where you don't!

It take loads of practise but comes with time and confidence.

I know that feeling only too well, from both sides too.

It's a difficult one, and yes you will have better traction with a softtail, but at the same time with correct tyre pressures you'll have as much traction. Also you may purchase an expensive full suspension bike, and still be over cautious.

I'd say the best advice will only come with time as does the following... Confidence!

You need to be as loose/relaxed as possible. Let the bike go where it wants to go, don't fight it and be all stiff legs and arms. The bike will find its line and hold it there. Relax and let it flow. It sounds easy but comes with confidence and being relaxed. When you are too tense and over cautious, thats when it becomes difficult.

So try a light grip on the bars, bent knees and elbows and flow. I even have to remind myself this all the time when I race, but it really helps.

Hope it helps you, but remember, it will come with confidence.

My best suggestion would be our coach and her facilities, check the following link, www.activeworx.co.za.

Worth a look at. Failing that it is possible for me to do personalized programs but with limited time available its difficult.