..................... the final countdown!

It was billed as D Day - the last massive ride out before commencing the taper period and less than 3 weeks until Cape Epic 2010 commences. Was it likely either of the Cape Crusaders were looking forward to freezing their juice bottles off trekking around Fife, Clackmannan and Stirlingshire mounting up the miles in order to ensure South Africa is an experience and not a survival test? Not a chance!

And so it was with mixed feelings the sight of four inches of snow overnight welcomed The Bigman as he pulled back the curtains at 07:30 this morning. Plan B swung into action and Bigman headed over to pick up The Fit One and head to Cowdenbeath for a morning of mixed disciplines.

The gym was empty and so the traditional warm up on the treadmill for 30 minutes at level 10 got the heart rate up to 130 plus and burnt off almost 400 calories whilst the Fit One danced along the treadmill to some funky tunes on his ipod. He was probably getting in some Michael Jackson 'moonwalk' impersonation practice for the Victory send off party next Saturday night.

Next it was time to warm up the abs to enable full deep breathing on the bike. A good 220 situps let the abs know it was time for a workout and to get action orientated to support the Witches Hat routine.

And then it came to the bike. The internal training has become the defacto standard.

Five minutes at 60 revs per minute on level 15 then shift the rpm up to 80+ for 5 minutes, finishing on a punishing level 20 at 60+rpm. The music channel beat normally helps however today it was all about Cheryl Cole making her video for the new solo album. Enough to make you pedal faster and finish sooner.

The Fit One was on the next bike to Bigman spinning at 140 rpm. There was competition however it was not about the bike. It WAS about the size of the puddle below the bikers. The Fit One has a tremendous capacity for perspiration. It definitely gets close to the Bigman but not quite. Today the sports assistant brought the mop over to Bigman's bike, sporting a snorkel and mask. Methinks he is taking things too far.

A wind down on the weights was the order of the day before heading to the swimming pool .............. the real one! It was extremely quiet except for half a dozen kids on inflatables 'zoomimg' across the swim lanes.

After a mixed stroke routine for a kilometre, it was time for some rest and relaxation in the sauna and steam room ............. and a tadge more perspiration.

After a good four hour session in the Leisure Centre it was time to return home ready for a chunky lunch and watch Scotland go down to the Italians.

On the Friday Posse Ecosse arrives in South Africa, they have an invitation to the International Party which includes participants from 47 countries. Each team has to sport international colours. The Posse Ecosse will be sporting the Rugby colours of Scotland. Bigman procured his kit today. Another purchase nearer the big day.