Author: Modern Athlete

Most of us
know that there are many health benefits to running, including a healthy heart,
mind and body, but the one disadvantage to running is the impact on your bones
and joints. There is a fine line between solid training and doing too much
mileage, which can result in pain, bruising, even a stress fracture, often just
before a big race you’ve been training for. All runners who have suffered from
this know how terribly disappointing it can be after putting in all the hard work
and then not to reach the start line. The good news is that cycling as a
cross-training activity offers a great way to maintain your training while
reducing the risk of overuse injuries, and can really compliment your running
performance.

CYCLING CURE

Johannesburg-based
physiotherapist Toni Hesp has completed 23 Comrades Marathons and says that one
of her best Comrades races yet was when she had picked up a painful stress
fracture just six weeks prior to the big day. She decided to only cycle for
those last weeks leading up to the race and went on to run a great Comrades. She
says that once she had taken that impact off her legs, her body was able to
heal in time for the race.

“An athlete
can get away with running three to four times a week and then compliment their
training with cycling and they will still have a good Comrades or ultra-marathon.
So instead of running six times a week, cut down on the running mileage and
start pedalling,” says Toni. “Cycling works a lot of the same muscles that
running does, including the quads and hamstrings, but you don’t have the
jarring effect on your body. Another advantage that cycling brings to a runner
is the endurance factor, because so many hours are spent on the bike and this
compliments an athlete’s level of endurance.”

Toni adds that
cycling gives the body a break from the impact that running has on the body,
giving the athlete better odds in avoiding injuries. Also, runners who battle
to get up the hills and usually end up walking will also benefit from cycling,
as it focuses on the upper legs and strengthens them. So before you know it,
you wont be walking those hills anymore.

TIPS FOR GETTING
STARTED

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It doesn’t matter if you have a mountain
bike, a road bike, a hybrid or a triathlon bike. What does matter is having a
bike that fits, so get expert advice from your nearest reputable bike shop
before buying a bike – or borrowing the too-big (or too-small) frame and wheels
from your neighbour.

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Essential items are a helmet, bike shorts
(these are padded in the crotch and butt), sunglasses and a seat bag with a
spare tube, multi-tool and inflation device. Optional Items are cycling gloves,
chamois cream, bike shoes and clip-in pedals, and a bike computer.

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Before you go on your first ride, make sure
you know how to change a tyre if you get a flat. If you don’t have a cycling
buddy to teach you how to do this, go to a local bike shop and they will be
happy to teach you.

Cycling is something you can do with friends and family who are not running
enthusiasts, as many people will ride with you just because it is fun to ride
bikes. Also, you can ride outdoors or indoors: If you want to get out and enjoy
the fresh air on a beautiful day, you can just hop on your bike and ride. At
the same time, with an indoor stationary bike, you can still get a good workout
if the weather is lousy, or you get home after dark.

READER-RIDER SNAP POLL

We asked
our readers if they use cycling for cross-training and whether it helps them
with their running, and the answers were overwhelmingly positive:

Dean Martins Almeida: Absolutely,
no doubt.

Ollie Olivier: If you cycle fast. Otherwise
your heart rate lingers below the target rate.

Joulanda du Toit: Yes, it
does.

Natalie Madies: Only on
recovery days

Debbie Osborne:
Absolutely 100% YES!

Rob McDonald: Most
definitely.

Willie Venter: Definitely.
It increased my hill climbing strength and drastically reduced knee pain on
steep trail descents. Should’ve started long ago!

(Strap) Women’s Running

Menopause
is an event that typically occurs in women in midlife, during their late 40s or
early 50s, and it signals the end of the fertile phase of a woman’s life. This
transition from a potentially reproductive to a non-reproductive state is the
result of changes in female hormonal production by the ovaries. This transition
is normally not sudden or abrupt, tends to occur over a period of years, and is
a consequence of biological aging.

For some
women, the accompanying effects that can occur during menopause can
significantly disrupt their daily activities and sense of well-being, and while
Lisa Mickelsfield, Senior Researcher in the MRC/Wits Developmental Pathways for
Health Research Unit at the University of the Witwatersrand, says that it
hasn’t been proven that exercise reduces the symptoms of menopause, but that it
has been suggested that women who exercise have more tolerance for the physical
discomforts and are therefore able to manage the symptoms better. “Exercise is
very important in improving the quality of life during this phase of a women’s
life.”

More
importantly. Lisa says there are certain things an active woman entering
menopause needs to take note of: “Women entering this phase of life need to pay
attention to musculoskeletal factors, such as the decrease in oestrogen, which
is associated with decreased flexibility and bone mineral density. For this
reason, women should spend more time stretching before and after training and
also avoid training in places where they could easily fall. Another thing to
take into account is a good sports bra, as breast tissue becomes more lax
during the menopausal years.”

There are a few
other steps you can follow to help you run in synch with this life change:

1. Stay hydrated. Hot
flashes and night sweats can disrupt your hydration levels, which may leave you
fatigued and greatly affect your running performance. A simple strategy to
measure your hydration level is to look at the colour of your urine. The darker
it is, the more dehydrated you are. When it is completely clear you could be
over-hydrating.

2. Run
with the flow. Modify your training programme to suit these life
changes, notably by running based on how you feel rather than following a
strict programme. Run at an easy effort on the days when your symptoms are at
their worst. Save hard workouts and long runs for the days where you feel your
best, and then give it your all. You will be able to maintain a balance this
way.

3. Invest
in lean muscle. The loss of lean muscle tissue during midlife is known
to have an effect on the metabolic rate, and this loss increases post-menopause.
This can be minimised by incorporating resistance training two to three times
per week in your programme to develop and maintain muscle tissue. This will
boost your metabolism, increase bone density and joint stability, and can also
improve your running economy.

4. Take notes. Keeping a
journal to track your symptoms as well the calories you burn and the fuel you
consume can help you make more healthful choices. Logging the details of your
runs also gives you a better sense of control, and allows you to adapt your
training if you’re feeling tired. This allows you to better manage your
training and your life.

Ocean Basket Bay to
Bay 30km & 15km, Western Cape, 5 January

When
the Dutch established a colony in Table Bay in 1652, in what we now know as
Cape Town, they required timber for building and for ship repairs, but there
was no large forest in the immediate vicinity of the settlement. After
exploring the area further, they found a wetter valley on the other side of the
mountain, with a plentiful supply of trees. This area became known as Hout Bay,
or Wood Bay. The only problem was that Hout Bay could only be reached via one
of three mountain passes, meaning it was hard work to get the timber…

Today
there are three roads leading into Hout Bay – Chapman’s Peak Drive, Constania
Nek Drive and Suikerbossie Drive, and all three feature prominently in long
distance running or cycling events, a fitting throw-back to those intrepid settlers
of the 17^th century. The road from Camps Bay to Hout Bay, via Llandudno,
goes through the pass between Judas Peak (part of the Twelve Apostles) and
Little Lion’s Head. This pass is called ‘Suikerbossie,’ and is most famous for
being the toughest hill on the world’s biggest timed cycling event, the Cape
Argus Pick n Pay Cycle Tour. It also features prominently in the Ocean Basket
Bay to Bay 30km & 15km road running event.

This year saw the 38^th running of the Bay
to Bay, and the men’s title went to Gauteng-based former capetonian Anthony
Godongwana (Transnet) in 1:40:20, with
Dicardo Jakobs (Nedbank) second in 1:41:13 and Wanda Roro (Itheko) third in 1:41:47.
In the women’s race, another former capetonian (and Anthony’s partner), Thozama
April of Transnet, scored a convincing victory by more than seven minutes,
coming home in 2:03:01. Second was Fortunate Chidzivo (Itheko/Zimbabwe) in
2:10:52, with Bulelwa Simae (Nedbank) third in 2:12:13. The winning times were
a bit slower than the previous year due to a headwind in the second half of the
race.

In past years the 30km had
been accompanied by a 2x15km relay on the same route, but this was replaced by
a point-to-point 15km race in 2014, starting in Hout Bay. The inaugural men’s
title went to Sityhilo Diko of Nedbank in 51:02, while Zintle Xiniwe (Maxed
Elite) won the women’s race in 1:03:30.

As the
winter chill arrives, so the mornings and evenings when we exercise are getting
darker and colder, and while you might feel safe running in your own
neighbourhood, it’s better to know how to become aware of what’s around you and
sidestep any potential danger. Whether you’re on a solo run, walk or ride,
there may be someone watching you, checking your regular route and how
vulnerable you are, so keep an eye out for that. It’s true what they say, there
is safety in numbers, but we can’t always join our club mates, training
partners or loved ones for a workout, so here are some essential safety tips
for scenarios you may face out on the roads or trails.

Scenario 2: You’re going out for an
early morning run by yourself and it’s dark out.

Tell
a loved one your route and how long you’ll be gone (even if it’s an early SMS
to your friend or mom). Alternate your running
routes and if you are running in the dark, choose a route with street lights.
Avoid crime spots like parks, alleys and subways. Find a friend who runs around
the same time as you do – there’s safety in numbers and it will help your motivation.

Scenario 2: You’re
running towards a suspicious-looking stranger on your usual route.

Always
remember to trust that intuition telling you to avoid a certain situation. If
you see someone that looks suspicious or makes you feel uneasy, change your
route or cross the road so that you don’t have to run past them!

Scenario 3: On a solo run, a
stranger follows you and makes inappropriate gestures or wolf whistles.

Never react to strangers
on route. If the stranger follows you, head
straight for any brightly-lit shop, garage or house. Remember to surround yourself
with people. The gestures could be harmless, but it’s better to be safe than
sorry. On your way home, get your key out before you reach your gate.

Scenario 4: On route, a
stranger runs towards you.

You have to think quick.
Carry a whistle/self-defense mechanism (irritant spray or shock unit) in case
of attack and keep it readily accessible. Also, consider leaving your iPod or
mp3 player at home, as you will not hear people that may have bad intentions
for you. Rather be aware of your surroundings so you can act quickly.

Chances are
that most of your training has been done in cool moderate temperatures, either
at the crack of dawn while the rest of the country is only thinking about
getting up, or after work. I recall reaching 60km in the 2008 Comrades ‘Up Run’
in what were uncomfortably warm conditions. Road temperatures out on the route
reached around 40 degrees, with air temperatures at 32 to 35 degrees. Runners
were throwing up and the assumption was that they were dehydrated, which in all
likelihood was not the case, but more on that shortly.

The last
time it rained seriously during Comrades was in 1965. In 2011 it was cloudy and
relatively cool, and in 2012 it started off cloudy with some strong winds
coming into Camperdown. Clearly, hot weather is not always a given, but the
chances of hot humid conditions are far more likely than not. For the purpose
of this article, let us assume that it’s going to be a hot and humid day – and anything
other than that will be a bonus.

HIGH RISKS

There are
two high-risk conditions brought on by running in the heat that we need to be
careful of:

1. HYPERTHERMIA:
The body produces more heat than it can dissipate. Hyperthermia reduces muscle
endurance and decreases performance levels. This is due to the dilation of
blood vessels in the skin and pooling of blood in the limbs. As a result, the
volume of blood returning to the heart decreases, and with it the amount of
oxygen delivered to the muscles via the blood, which results in fatigue.

2. DEHYDRATION:
This is a complex subject and covers far more than can be said in this article.
In Comrades, often the bigger problem is not dehydration but over-hydration,
which leads to hyponatraemia, an imbalance in the electrolytes in the body.
Basically, what happens is that the salt content of your blood is diluted with
the excess intake of liquid as a result of the over-hydration. Taking on energy
drinks with electrolytes will simply make matters worse, as the intake of more
liquid further dilutes the salt content of the blood. And the problem with
taking on a mouthful of salt is that we become thirstier!

SWEAT TEST

When
running in any conditions, the key is to remain adequately hydrated but not
over-hydrated. One way to determine how much liquid we need is to do a sweat
test. Find a hot day with conditions as close to race day. Weigh yourself in
the nude and head out for a 30min run at Comrades race pace. Don’t drink
anything while running. When back at home, weigh yourself once more and multiply
the weight-loss by two. For every kilogram lost in body weight, you need one
litre of liquid per hour. So, if you weighed 70kg before the run and afterwards
you weighed 69.5kg, as a general rule of thumb you would need to take on one
litre (0.5kg x 2 = 1) of water every hour in similar conditions.

ADAPT NOW!

With
Comrades only a few weeks away, start switching your runs now to the warmest
part of the day. In general, most people acclimatise to temperature change
within four to seven days, and if you run in the heat of the day for two weeks
before Comrades, your body will be far more adapted to the heat come race day.
Acclimatisation allows the body time to adapt and to learn to function
optimally at the new conditions, and with adequate acclimatisation the decrease
in performance is minimised.

Good luck
with the last weeks of your training!