Touch & Go

Nothing is Impossible

In 2010, my year started of with a bang, winning
the Friendly City Marathon in PE in January and putting in a good show at the
South African Triathlon Champs in Germiston. Then one evening, while out
running down Milner Street, Grahamastown, I stood on a stone, fell and suffered
a hairline fracture to my ankle. And this happened a week before the SA
Duathlon Champs. I was angry and devastated, and to make things worse, I got
retrenched from my job in between all the happenings!

 

So I was on crutches for six weeks, but I
remained positive throughout this very frustrating period. Then two weeks
before coming out of my cast, I heard that I had been selected to represent my
country at the World Triathlon Champs in Budapest, Hungary. The inevitable questions
followed… How would I raise R27,000 to enable me to travel, and would I be
able to get fit enough in time to compete? But I was determined, and when my hubby,
Steve and I discussed the situation, we agreed, “why not, if not!”

 

GIVING IT A GO

Fortunately, my injury healed nicely and I had
exactly eight weeks to get fit and raise R27 000. The first two weeks of rehab
were very intense and I had physio two hours each day. It was very painful, and
teaching myself to walk again and getting my muscle strength back required a
lot of courage and patience. My first swimming session started the day after I
came out of my cast, and Steve still took me to the pool on my crutches – I managed
to swim 750m, only being able to kick with one leg. My first few cycling sessions
were done on my indoor trainer until I was capable of using my legs on my TT
bike.

 

But still no running… I only started running
four weeks before leaving for Worlds! My first run was 1.6km, which took me
over 25 minutes to complete! I was basically teaching myself to run again after
12 weeks of no running, and I can say with pride that one week before leaving
for Worlds, I did a 4km time trial in 16:24. In between, I was still trying to
raise the funding I needed, by baking muffins, selling bacon and egg rolls, selling
raffle tickets, and organising a fun run. I also had more than 50 sponsors
donating towards my trip – the Grahamstown community really came together to
send their athlete overseas!

 

BACK UP TO SPEED

After eight weeks of blood sweat and tears, I
was able to compete, despite so many people telling me I would never make it. I
raced in the 30 to 34 age group, competing against 68 other entrants, and in both
the swim and the cycle I was heating up the pace. Then I hit the run, and
despite not being at my strongest, I still managed to overtake a few athletes.
By the time I finished, I was buggered, but ecstatic to find I had set a new PB
for the standard triathlon by over 13 minutes! Through the willpower of my mind
and the Grace of God, I learnt that all things are possible.

Wheelchair Warriors

Where to for ASA?

Clandestine meetings, allegations of financial
mismanagement, board members being suspended, to-and-fro court battles… that
has been the norm at ASA in 2013. At one stage a large faction of the Board,
led by Hendrik Ramaala, tried to oust President James Evans, resulting in them
being suspended, which prompted the
South
African Sports Confederation and Olympic Committee
(SASCOC) to once again suspend the entire
ASA Board and take over the running of the sport by appointing interim
administrator Zola Majavu. However, the International Association of Athletics
Federations (IAAF) then got involved, telling SASCOC to hand the sport back
over to ASA, or face ASA’s suspension from international athletics – and thus
the exclusion of SA athletes from all competition outside of SA.

 

Sadly,
SASCOC reacted by suspending ASA’s membership and announcing that our athletes
will not be selected for Olympic, Commonwealth or other World Games teams until
further notice. (ASA can, however, still send teams to World Champs and African
Champs, and athletes can continue to participate overseas as individuals). The
Olympic body also said it would withhold financial support for athletes in the
Operation Excellence (OPEX) Programme, but subsequently withdrew that decision.
While the impasse between ASA and SASCOC has yet to be solved, James says that
bridges have been mended within ASA and the way forward is being discussed and
planned.

 

Modern Athlete (MA): What is the status of ASA?

James Evans (JE): ASA is still the
national federation for athletics in South Africa and recognised by the
IAAF as such. The office and the Board are recovering from the mayhem earlier
this year. It will take time, but Hendrick and I are working with the staff in
the office to get everything in place going forward. Officially we have still
not been notified by SASCOC that we have been suspended or why. There have only
been media reports. We have asked SASCOC for clarification, but they have not
replied.

 

MA: What is the IAAF’s position?

JE: They have made it clear that they will not permit
interference with their national federations. While they regard South Africa as
one of the top athletics nations, we are but one of 212 and they cannot make a
special dispensation for our country. If, in any way, the laws of our country
permit interference and anyone acts in that way, they will have no choice but
to banish us into the wilderness as we were in prior to 1992. That is the last
thing that any athletics person should want.

 

MA: So should our athletes be setting their sights on qualification for
the Glasgow 2014 Commonwealth Games?

JE: Since the Commonwealth Games team is out of our
control, it is difficult to answer. However, 2014 is the African Senior
Championships, which are just after the Commonwealth Games, so athletes will need
to be in shape in any event.

 

MA: What is the current financial position of ASA, are there potential
sponsors on the horizon, and what does the deal between ASA and the SABC entail?

JE: The broadcast rights contract with the SABC is
confidential, but in broad strokes, they bought the rights to televise all
athletics events. That fee covers the costs of our teams and running the
federation. The SABC also has certain obligations to televise certain events,
but because of the disruptions this year, the contract was not fully carried
out.

 

MA: With track & field struggling, will provinces, clubs or
professional events companies be allowed to organise top level (permit) track
meets in order to build the sport up again?

JE: For the past two years we have been attempting to get
clubs, provinces and organisers to put on one-day meetings, as it is done
everywhere else in the world. Only Athletics Central North West and North West University took up the challenge in
2013. We have asked for 2014 events, and have one additional meeting in Cape Town, but they are
the only ones. This is disappointing. For years people complained that they
weren’t allowed to organise permit meetings. Now that we want them to, they are
nowhere to be seen.

 

MA: Given the messy cancellation of the Soweto
Marathon, how do we ensure less cancellations
of events, and smooth organisation of those that stay on the calendar?

JE: Soweto Marathon was a
disappointment because Central Gauteng Athletics and the clubs in Soweto demanded that they
be given the race to organise, then they cancelled it! We had a sponsor
approach us and I know that the City of Joburg
always supports the event, so we can only surmise that there were other
reasons. We need to change the system in SA, where events get added and cancelled
at a moment’s notice. It is not good for the sport, and we need to make sure
that when people say they want to organise an event, they have the financial
and organisational capacity to do so.

 

MA: I believe existing road races throughout the country are now being
invited to host SA Championship races in conjunction with their event, instead
of ASA organising stand-alone events?

JE: Yes, that will apply to road, trail and mountain
races. (Incidentally, the IAAF is looking towards the same solution for the
World Half Marathon Championships.) ASA’s job is not to micro-manage the sport,
but to provide the framework for the sport. That is not well-understood in SA,
where people expect the national federation to finance and organise everything.
Nowhere else in the world does it work like that.

 

MA: You have been criticised for your leadership style and decisions,
not to mention accusations of financial mismanagement. This must be affecting
your ability to get on with the job…

JE: I am glad you say allegations, because eight months
later I am still waiting for any evidence to back the allegations. I think by
now it is safe to say that there is none. I am just disappointed that people
are quick to make and believe allegations, but are far less interested in whether
they are true or not. Also, the media are going to have to look at themselves
long and hard. The Press Code is clear about the need to verify sources and
thereafter to get comment before stories are run. However, most journalists
merely repeat allegations without worrying about the truth or the harm they do.
The fact that they didn’t question why, at any stage, or ask for proof of
allegations, is a damning indictment of the media in general.

 

MA: So what is the road forward?

JE: I have repeatedly said that we need to relook and
modernise our sport. Much of the present structure and mindset is based on the
1980s and 90s, but the sport has moved on internationally. Our constitutional
framework is clumsy and out of date. In fact, so out of date that the Companies
Act forced a number of automatic amendments in May, which we should have done
ourselves. We also have to amend our constitution to bring it in line with the
IAAF Constitution, and the National Sports Plan and resolutions taken at the
National Sports Indaba. This has to happen before the end of the year, or we
risk losing government funding.

 

MA: What are the most likely changes?

JE: There needs to be a realignment between the
commercial management of the sport and the pure sport-related decision-making
process. Athletics has to become a commercially viable sport and we cannot rely
on handouts anymore. For that to happen, commercially experienced people need
to guide that part of the federation. Also, we cannot, in terms of the National
Sports Plan, continue with the current demarcations of our members. We have unified
political provinces, but within Gauteng and
the Western Cape
we have three ASA provincial members each. We need to follow the District and
Provincial boundaries, similar to what football has done, and that may mean
standing on the toes of some provincial empires, but if we want to optimise our
funding sources, then it is no longer open for debate.

 

MA: So is there light at the end of the tunnel?

JE: Yes. With the IAAF supporting us and most of the
athletics people working together again, Hendrick and I are confident that we
can rebuild ASA to where it should be, both nationally and internationally.

State of the (Marathon) Nation

Awesome Annie

It’s been a breakthrough year for Annie Bothma. The
17-year-old from Stellenbosch has run the fastest times in 2013 by a junior for
10km (36:47) and 15km (56:41), and she was selected by Western Province to run
at the SA Cross Country Champs in February, where she finished third, despite a
twisted ankle, and was selected to go to Poland for the World Champs in March.
Then in April she claimed the SA Junior 5000m title on the track, despite
running barefoot and severely burning her feet, and in May she added the junior
title at the SA 10km Champs. At the time of writing, she was also on course to
retain her junior title in the Spar Women’s Series Grand Prix.

 

And all this despite suffering from debilitating bouts
of illness. “It all started when I almost died of scarlet fever when I was six.
Since then I have struggled with my health, especially since grade five, losing
a lot of weight and spending more than a year in hospital if you put it
together. I started running in grade seven to escape the problems, and the more
I ran, the more I wanted to run – and then I started to become good at it. I fell
ill again at the World Champs and didn’t do that well, but I believe that made
me mentally stronger, which allowed me to come back and win the two SA titles.”

 

Annie lives with her parents and two brothers and is
currently in grade 11 at Bloemhof High School. Her other passion is art, and
she runs her own small business selling textiles and craft products to local
businesses. She hasn’t decided yet what she wants to do after school, but says,
“If I could, I would just run. I’m planning on taking a gap year after matric
to see what I can do with my running, and then taking it from there. I want to
try qualify for the Olympic 10,000m in Rio 2016, or else I am going to work for
the marathon later, because the further I go, the stronger and faster I get!”

Paralympic Pride

Master of All

Traditionally, the title of ‘World’s Greatest Athlete’
was given to the man who won the Olympic decathlon event. After all, the
decathlon comprises ten events over two intense days of competition: 100m, long
jump, shot-put, high jump, 400m, 1 500m, 110m hurdles, discus, javelin and the
pole vault. The event works on a points system, instead of relying on podium
finishes, so while one athlete may be a fast sprinter, he still needs to score
well in the other disciplines in order to do well overall in the competition. “A
decathlete is like a handyman that has to know his way around everything,” says
Olympian and SA record holder Willem Coertzen. “It’s important to know the
basics instead of technical detail with specific training. Your fitness needs
to be tops and you have to be patient to find the balance.”

 

GIVING IT A GO

Willem says the first time he noticed decathlon was during
the 2004 Olympics in Athens, when he was studying his teaching Honours at the
University of Potchefstroom. “I thought I’d have a go and pitched up at an athletics
meet in Bloemfontein. I found that I took to it, so after my studies I moved on
to Europe for developed training and I found a coach in Greg Richards, who has
a decathlon background himself.” That saw Willem living in London for seven
years, although he says he struggled to adapt to a new culture and the busyness
of city life at first.

 

However, he was soon competing regularly for the Shaftesbury Barnet Harriers club, and in
2007 he won the South of England Decathlon Championship
with a score of 7245 points. A
year later he returned to SA to grab his first national title, followed by a
silver medal at the African Championships in Addis Ababa, Ethiopia. “It was my
first major competition outside nationals and even though I had to deal with
the high altitude, I was happy,” he says. “Then I surprisingly won the bronze
in the pole vault – a day after my decathlon! I was just asked to fill in and
come in at any height, but then I got the medal!”

 

GETTING STRONGER

After the elation of those championships, Willem had
an operation on an injured groin muscle and was out of action for four months,
but the rehabilitation only made him stronger. A few months later, he set a new
national record of 7907 points with his third place finish in the Multistars
Decathlon meet in Italy. Then in 2009, he improved on that score with an
African record 8054 points at the Hypo-Meeting in Austria, despite only
finishing 11th, and that secured his selection for the World Champs
that same year. At the World Champs in Berlin, Willem finished 14th
with 8146 points, setting six new personal bests in the process!

 

In the lead-up to the 2012 Olympics, Willem once again
improved the SA record, scoring 8244 points at the SA Champs, and he was
selected for the London Games. “I made the decision a few years before that I
would be at London 2012, and the Games stand out because it was personal for me
– everything was 10 minutes away from where I stayed!” However, he was
disappointed to only place ninth after scoring 8173 points.

 

FULL-TIME FOCUS

Willem moved back to Potchefstroom six months ago and continues
to focuse on his training, doing five to seven hours a day. Mondays and
Wednesdays are spent on weight training and throws, while Tuesdays and
Thursdays are focused on hurdles, running (400m, 1 500m and long runs) and
throws. He uses his weekends for long jump and high jump, and keeps his Fridays
for rest. “I’m on a break now before conditioning and training mid-November.
I’m aiming for a gold or silver at the Commonwealth Games next year, and I’ll
be looking at the next World Champs. There’s always Rio 2016, too!”

 

On top of his demanding training schedule, Willem still
finds time to be with his wife Odette and three-year-old daughter Wihane. “I’ve
learnt to cope with the routine. Sometimes I skip the track to run at home, and
after training it’s about keeping up with how active Wihane is!”

You can follow Willem on Twitter: @WillemCoertzen

Still Getting His ‘Kicks’

Endurance Supreme

Having focused on the full Ironman distance in recent
years, training for the considerably shorter Olympic distance of 1.5km swim,
40km bike and 10km run meant that Ken and Rob had to alter their usual training
programme. After all, the last time Ken actually raced such a short triathlon
was in 2004 in Cancun, Mexico, where he placed fourth in his age group. “For
shorter triathlons, you have to readjust from start to finish – and go out
strong from start to finish,” says Ken. “Our swim sprints therefore went down
to 50m, 100m, 200m, while our rides went down to short 10km, 20km and 30km time
trials. Our running was reduced to quick track sessions.”

 

That change in focus did the trick for the veteran
pair from Johannesburg, because Ken and Rob went into the recent ITU World
Triathlon Grand Finale in London with much improved speed, and it showed in Ken’s
first place in the 70-74 age category in 2:24:12 as well as Rob’s seventh place
in the 60-64 category in 2:12:18. “I remember having a good swim and ride at
the tri, but got lost in transition after the bike leg. Eventually I tracked
back and had a good run,” says Ken, who then, at the last minute, also entered
the pair in the London Aquathlon World Champs, where Ken claimed another gold
medal in his age group in 41:52 and Rob took fifth in his age group in 39:24!

 

FRIENDS IN TRAINING

These incredible performances are just the latest in a
long list of achievements by Ken and Rob thanks to their highly successful
friendship and training partnership. “I would never have got the results
without Rob by my side through training every day,” says Ken. “Rob and I train
wisely and consistently, and I think that comes with experience. Through the
years that we’ve been training together, we’ve found a programme that’s suited
us. It’s always great to have someone around you motivating you to push on and
work harder.”

 

Ken also feels that he needs to up his game because
he’s a decade older than Rob, and that has pushed him on to greater
achievements. “We did the Comrades, Ironman, Duzi and Midmar Mile together, and
we climbed Kilimanjaro, and it’s great to share those experiences,” says Ken.
“I remember going to Kona in 2001 by myself and it’s not the same – you need
someone to share your sport with.” The pair met at Jeppe Quandom Athletics Club
in late 1997 when Rob started training for his first Comrades Marathon. “Rob took
a drunken bet with a friend that he could do Comrades and so joined the club. That’s
when we started training together, and with Rob’s background in playing and
coaching pro baseball, I knew that he had a coach’s mentality and structure.”

 

After that first event training together, they have
been inseparable, with Rob responsible for fine-tuning their training schedule,
normally working back from the race date of Ironman to determine when to do
their long swims, runs and rides. These days the duo normally fit in an
impressive two training sessions a day, and 13 sessions a week, with four days
a week set for running. They also do a cycle-to-run session once or twice a
week, focusing on speed, while adding two days a week for strength work
sessions in the gym. Next year, they’ll once again be running Comrades together,
as Rob was there for Ken’s 20th run, and in 2014 Rob will run his 10th.
“We’re in the same boat, Rob and I. We’re both around that age, are divorced,
our children are older, and we are in a time of our lives where we can afford
to focus on our training.”

 

RUNNING STAR

Ken only took up running at age 32, joining Jeppe and working
up to his first Comrades at 39, but he has gone on to earn nine silver medals
in his 21 Comrades, with a PB of 7:05, and has also run 13 Old Mutual Two
Oceans ultras, with six silver medals to his name and a fastest finish of 3:54.
His name is plastered all over the Jeppe Honours Boards, thanks to his
impressive times across all distances. Furthermore, in 14 Ironman events, Ken has
finished on the podium in his age category 12 times! “I did the Comrades to
Comrades for years and needed a change and new goals, so then it was my start
at Ironman in 2000,” he says, “and now that I’m experienced and getting older
and doing Ironman year in and year out, I still don’t feel the need to stop. I
want to do as much as I can.”

 

Back in 2011, Ken also won his then 65-69 age group at
the SunSmart Ironman Western Australia in a magnificent time of 11:42, smashing
the previous course record (12:06) by almost 30 minutes – with Rob placing third
in the 55-59 category. Ken has also held several national and Gauteng triathlon
champs titles in his age group and posted several wins at Ironman South Africa
70.3. Last year, on his third trip to the Ironman World Champs in Kona, he finished
fifth in 14:40:49 – and this after breaking his collarbone several weeks earlier
and swimming with one arm for a while. Next year, Ken and Rob are looking to
once again do both the half Ironman and Ironman South Africa events, as well as
Comrades. “We’re also hoping to do the Ironman in Cairns, Australia in 2015,
but there are obviously huge expenses in the sport,” says Ken. “Still, we’ve
been all over! Cancun, Ohio, Sweden, Kona and Nice. It’s been such a splendid
experience.”

 

When asked how he stays so sprightly at his age, he
says he doesn’t know the answer. “Some guys tell me they wish they could
perform like me when they’re my age. I guess I’ve just had sport all around me
and that’s the secret,” he explains. “My running has always been consistent,
even though there’s a bit of a slack off after an event, but it’s not long
before Rob and I are at it and focused all over again. I’ve been fortunate and
I’ll do it until I can’t anymore.”

Dig in for Dis-chem!

Boost Your Running!

In December I attended the global Boost launch in Germany, at the company’s HQ in Herzogenaurach, and I will admit to being ever so sceptical as the launch presentation began. I mean, when Eric Liedtke, Head of adidas global Sport Performance, compared their latest innovation in running shoe design to the first man walking on the moon in 1969, I couldn’t help but quietly raise an eyebrow in surprise. But he soon made his point, explaining that running in the new shoes feels more like bounding across the moon’s surface than any shoe has ever done before.

“With our new Boost foam, we are addressing a fundamental insight: Everyone wants more energy. Our revolutionary Boost cushioning foam provides the highest energy return in any running product,” he said. “We believe Energy Boost will reset the running industry and pave the way for all future performance footwear.”

PUT TO THE TEST
Soon I was standing in my socks on a platform of Boost foam built into the catwalk in the auditorium, bouncing up and down on my heels, then dropping this huge ball bearing they gave us to compare the lack of bounce-back from conventional foam rubber versus the high bounce-back from Boost. Then we got to strap on a pair of the new Energy Boost shoes and give them a test run, and that saw me running up and down an indoor test track – it was snowing outside, and the temperature was well below freezing, so I decided that running indoors was perhaps the better choice for this South African boytjie!

What I found was while you still get great heel cushioning on landing, you can feel the elasticity of the foam rubber and it helps to shoot you back up off your heels. Then, as you transition onto the forefoot, not only are you moving through the foot-strike a bit quicker, but you’re getting a slingshot up onto you toes. Now, don’t misunderstand me, I’m not saying your feet are rocket-blasted off the ground again – no shoe is ever likely to achieve that, unless they can build mini rocket engines into the soles one day – but there is definitely more ‘push-back’ by the shoes.

Admittedly, with a thicker section of Boost foam in the heel and a low-profile forefoot, the shoe will not give quite as much energy-return to forefoot strikers like myself, but even I could feel a difference in springiness when I ran up on my toes. And when I deliberately planted my heels, I definitely felt the springiness! (Now I can just imagine hordes of South African ultra-marathon runners thinking to themselves, “Yes please, I’ll have some of that for when my legs have had it and my feet feel like they’re stuck to the ground in the last 20 kays!”)

Boost foam rubber comes in 10% lighter than conventional foam rubber, but it’s not about weight in this shoe, it’s about energy-return. I also really liked the upper design, which is mostly breathable mesh that offers a sock-like fit, but with the same adidas Techfit technology currently used in form-hugging adidas clothing, featuring elastic polyurethane powerbands that provide optimal comfort and support. It makes for a great fit.

GETTING TECHNICAL
The development process of Boost saw the adidas team go looking for a new rubber compound that would provide great cushioning while also springing back to provide superior energy-return, and also maintain it’s shape and elasticity for many kilometres, i.e. durability. After testing some 25 different materials, they found what they were looking for… in their cars. You see, the foam rubber compound made by leading chemical company BASF for the seats of Mercedes Benz and Audi cars proved to be exactly what they were looking for.

BASF literally blows solid granular foam material (TPU) up to turn it into thousands of small energy capsules, and these are now being moulded together to form the distinctive Boost midsole. With their unique cell structure, these capsules store and unleash energy more efficiently in every stride. And the durability of this new material has also proven to be superior to conventional foam rubber, so these shoes will go the distance.

GO GET IT
The Energy Boost is the first shoe from adidas to feature the new Boost material, and they plan to roll out a full range of ‘Boosted’ shoes later in the year. Available at adidas Concept Stores at R???. Visit www.adidasrunning.co.za for more information.

 

All in the Mind

When Water Becomes Dangerous…

Growing up, many of us were regularly told to drink eight glasses of water a day, because it was supposedly bad for us, even dangerous, to become dehydrated. As athletes, we were then told to work out our sweat rate by weighing ourselves before and after a hard session, and then drink exactly the same amount of liquid to replace what we calculate we lose. Added to that, the sport drink companies, particularly in the USA, promoted the message that we needed to drink more and more to avoid dehydration at all costs, especially their products… and the result of all this was that many an athlete finished a long distance event, particularly marathons and ultra-marathons in hot conditions, having drunk way too much water – which not only impaired their physical performance, but put them in serious medical trouble!

You see, when water is absorbed into the bloodstream from the digestive tract, electrolytes in the blood are diluted, especially sodium (salt), which you are already losing through sweating, hence feeling all salty when the sweat dries on your skin. The condition where the blood sodium levels became dangerously diluted is known as hyponatremia. Exercise-associated hyponatremia (EAS) isn’t a rampant problem, but it’s far more common than symptoms of dehydration, especially in all-day events like the Comrades Marathon, particularly amongst the slower back-markers, and even mild forms will make you very uncomfortable.

Also, by a process known as osmosis, water moves from the bloodstream into the cells. When one is dehydrated, this shift will correct any water deficit, so drinking from that perspective is a good thing. However, if you drink water when already well hydrated, this shift can lead to cellular swelling, including swelling of the brain (hyponatremia encephalopathy), which in turn can lead to headaches, dizziness, nausea and stomach problems, and in worst case scenarios, even bursting of cells, seizure, coma and death.

That’s why severe overhydration is also known as water intoxication, where good old water, the very thing we rely on for life, can actually become toxic and dangerous to your health. Fortunately, your kidneys normally filter out excess water and it is eliminated by urinating, but if you drink large quantities of water in a relatively short amount of time – like chugging down a litre of water at every water table during a marathon – the kidneys reach a point where they can no longer filter out so much water quickly enough to prevent cellular swelling.

THE SOLUTION
Now before you throw your water bottle away, understand that nobody is saying you should avoid drinking water! It is still important to stay hydrated, but research has shown that drinking based on your thirst is the best guideline, and that thirst will actually protect you from the hazards of both over- and under-drinking by providing essential feedback on your internal fluid balance.

 

Yes, by all means drink small amounts regularly during a long event in order to prevent dehydration, but do not follow a strict quota system for drinking fluids and end up over-drinking. In other words, if you are not thirsty, you should not feel compelled to drink at every water table in a race. Yes, if it’s very hot, you should drink more, but your body will tell you this through thirst. So the rule of thumb to follow is very simple: Drink as you feel by listening to your body.

Running to Shed Light on Abuse

Go Nuts!

Nuts and seeds are plant-based proteins that contain fibre and a combination of vitamins, minerals and antioxidants. They are also rich in plant sterols and heart-healthy mono- and polyunsaturated fats. Some of them contain omega 3 fatty acids and can help to improve the balance of cholesterol and reduce the risk of heart disease. However, nuts and seeds are also calorie-dense, so to get their health benefits without breaking the calorie bank, its best to substitute them for other foods in your diet, particularly those high in saturated fat. This can be achieved with one small handful a day.

HEALTHIEST NUTS

  • Almonds have as much calcium as milk, and contain magnesium, vitamin E, selenium and lots of fibre. They can lower cholesterol and help prevent cancer.
  • Walnuts are extremely good for your heart and brain, and contain ellagic acid, a cancer-fighting antioxidant. They are also a good source of alpha-linolenic acid (ALA), the plant-based form of omega-3.
  • Pecans are rich in antioxidants and heart-healthy monounsaturated fats.
  • Brazil nuts not only contain poly- and monounsaturated fats, but also contain more than 100 percent of your daily recommended value for the antioxidant selenium.
  • Pine nuts have vitamins A, B, D and E, and contain 70% of your body’s daily required amino acids.
  • Cashews are rich in minerals like copper, magnesium, zinc, iron and biotin. They are actually a low-fat nut, and like olive oil, have a high concentration of oleic acid, which is good for your heart. (Note: Cashews are not recommended for cancer patients due to potential levels of fungus.)

HEALTHIEST SEEDS

  • Flaxseeds are the best source of omega-3s and the phytochemical Lignan, a super antioxidant that helps fight cancer. They also contain a lot of fibre and can reduce your risk of heart disease, stroke and diabetes.
  • Sunflower seeds also help prevent heart disease and cancer with phytochemicals, folate, vitamin E, selenium and copper.
  • Chia seeds are incredibly healthy, rich in omega-3 oils, protein, antioxidants, calcium and fibre.
  • Pumpkin seeds are great for your immune system with lots of antioxidants (carotenoids), omega-3 fatty acids and zinc.
  • Sesame seeds are a good source of calcium, magnesium, zinc, fibre, iron, B1 and phosphorus. They can lower blood pressure and protect against liver damage, and have also been linked to prevention of many diseases like arthritis, asthma, migraine headaches, menopause and osteoporosis.

GET YOUR DAILY FIX
To incorporate them in your daily diet, you can simply grab a handful of raw, unsalted nuts or seeds for an extremely satisfying and healthy snack, or make your own small bags of trail mix for a quick pick-me-up any time of the day. (If you can’t eat nuts and seeds without salt, buy them raw, roast them and sprinkle on a pinch of sea salt.) Other great ways to eat them include:

  • Add nuts or seeds, especially chopped almonds and ground flaxseeds, to your salads, hot or cold cereals, yoghurt, smoothies or muffins. Remember that flaxseed has to be ground to receive its full benefits.
  • Grind nuts up super fine to take the place of flour or breadcrumbs in recipes, or incorporate with breadcrumbs.
  • Toast unsalted nuts like walnuts or pine nuts in a hot skillet and add to pasta, stir-fries, rice or vegetable dishes.
  • Nut and seed butters are always so delicious, but stick to no more than one teaspoon a day. Try cooking with macadamia, peanut, sesame or grape seed oil – it’s best not to cook with flaxseed, hemp or walnut oil, they are much better for salad dressings.

Storage tip: The healthy fats in nuts and seeds can oxidise, destroying their nutritional value and their taste, so buy them in small quantities and store in a cool, dry place. You can also store any shelled nuts or seeds in an airtight container in your refrigerator or freezer.

All in the Mind

In Love with the Trails

In October 2011, Milan celebrated her 37th birthday and decided she needed a new challenge. “A big one,” she emphasises. So she decided to enter the gruelling OTTER African Trail Run marathon, the so-called ‘Grail of Trail Running.’ For someone who had never run a kilometre in her life, this was quite some goal! “I remember how proud I was to finish my first 5km fun run. My first 10km was a month later in Paarl, and then I took on my first 21km in Wellington, in May that year. I then tackled the mountains!”

In October 2012, Milan finished the Otter in 10:02 and describes it as the best 10 hours of her life. “I’m a working mom with two kids, an ordinary woman. I felt extraordinary that day. I was a gymnast at school, I never did track or any team sport. I think it’s because I’ve always been a bit of a loner, and I like to do my own thing. I like silence. Those 10 hours, by myself, was the best time I’ve ever had!” She will be taking on the Otter again this year, as well as many other trail runs.

CALL OF THE STAGE
Milan studied drama in Pretoria before landing her first job on Isidingo. “I doubted my potential as an actress while at school. It wasn’t an obvious choice. I’m not loud. I’m not an extrovert. I thought those were essential qualities if you consider a life on stage, but when it came down to choosing, there was nothing else I wanted to be,” says Milan. After Isidingo, she went to New York to further her studies at the Creative Acting Company, then returned to South Africa and landed the part of Sage in the film Murmer, which she considers her favourite role thus far, and more recently she has been seen in The Wild.

Having gotten married to Schalk van der Merwe and had two kids, Steph and Lua, Milan also published a book called Koemelaat, a humorous take on motherhood. “I kept a journal about my first three years of motherhood. This is where ‘I call a spade a spade.’ I tell readers about my struggles and frustrations. It’s a funny book, because I say what a lot of women feel. It’s ‘Sam Cowen’, but for an Afrikaans audience.”

FIT AND FOCUSED
Milan says she and Schalk enjoy a fit and healthy lifestyle, although he is more of a triathlete (he’s busy training for the Ironman in April), and they do careful planning as to when training and family time takes place. Their kids enjoy cheering their parents on. “Some afternoons when we run in town, the kids will play at a park with the nanny and we will run a circular route so they can ‘high five’ us with each lap. I love what our training discipline teaches them. Every time my husband finishes a race my son will ask, ‘Daddy did you win?’ And my husband answers: ‘No love, Daddy finished.’ I get tears in my eyes just thinking about the beautiful life lessons we learn from sport,” says Milan.

 

She says her biggest motivation to keep fit is a healthy mind. “Ever since I read Julia Cameron’s book, Walking in this world, I’ve used walking as meditation and for brainstorming new ideas. Walking naturally became running.” As an actress, Milan says she has to look her best, but running gives her more than just looks. “I’m nearing 40, I care more about what I feel like, and less about what I look like. Being fit makes me more beautiful than any plastic surgery ever could.”

 

 

 

Follow Milan’s blog, Pssst, which focuses on motherhood, social issues as well as her progress in training for the Otter Trailwww.pssst.co.za

 

Making a Big Splash

Epic Adventurer

Gugu Zulu always wanted to drive: “When I was still very young, I remember my mom asked me what I want to be one day and I said I want to be a driver. She asked me what kind of driver I’d be and I always replied with the same thing: I’ll just be a driver.” His dream came true in 1997 when he saw an advert in The Sowetan calling for more black people in motorsport, and he grabbed the opportunity to participate in a development programme with the Isondo Racing Academy.

The Saturday development schools at Kyalami started off in go-karts to introduce youngsters to the sport and Gugu flourished behind the wheel. Two years later, he was one of 17 drivers to be chosen in trials and in 2000 Gugu won the Vodacom Isondo Sports national championship, winning 13 out of 16 races and with two second places. His 11-year career now boasts many podium finishes under his longstanding mentor Sarel Van Der Merwe and racing for Volkswagen SA. “It’s been great to be involved in what I love doing,” says Gugu. “I even got the opportunity to race against F1 driver Sergio P?rez and IndyCar driver Marco Andretti in the USA – on occasions the timesheets show that I was quickest!”

Now, the racing world’s ‘fastest brother in Africa’ will be trading in an engine and steering wheel for pedals and handlebars as he takes on the gruelling ABSA Cape Epic off-road race. “I want to honour the ride in the 10th anniversary of the event,” says Gugu. “It will be a huge tick off my bucket list and I have so much respect for the event – you get average guys racing with the best in the world!”

THE CYCLING BUG BITES
Gugu’s love for motorsport and cycling both began at a young age when he owned his first BMX and collected various car magazines. He would often cycle from Soweto to Randburg and back with friends, taking photographs of cars he admired along the way. “I controlled my own fitness back in high school by riding to Parktown Boys High every day, and after my dad took me to varsity in Midrand a few times, he told me to find my own way to get to classes.” After discovering a hole in the middle of his taxi and landing up in Alexandra on an obscure route, Gugu knew that he needed a bike. “I remember my dad and I going to Makro where I got a mountain bike. I then rode 17km to varsity every day, besides some of the rainy days.”

Gugu soon got involved in mountain biking, and has also completed nine Momentum 94.7 Cycle races and three Cape Argus Pick n Pay Cycle Tours. He feels that training for the Cape Epic fits in well with his rally career: “In both cases, you go over rivers and bumps, and cycling has definitely sharpened my concentration in the car!” Another bonus is that Gugu and long-time girlfriend Letshego Moshoeu will be racing the Epic together, and he says he is grateful for an active, adventurous partner.

SHARING THE GOAL
“Letshego was the runner and introduced me to running,” says Gugu, “while I introduced her to cycling. The last three years, we’ve run the Two Oceans Marathon together – she does the ultra while I do the half, and this year the Two Oceans half will be my recovery run after the Epic. Gugu adds that the Epic is but a stepping stone – next they’re planning to work on their swimming to train for Ironman. “Some riders have partners who don’t understand why they compete and train – luckily I don’t have that problem. Riding with Letshego is amazing. We support each other, we have common goals, and we share a healthy lifestyle.”

 

Gugu admits that the Epic will be a big test for him, but most importantly he’s ready to have fun. “I have a very competitive nature, but I just want to cross the finish and enjoy this amazing experience.” Giving back is also important to Gugu, so he will be riding the Epic on behalf of the JAG Foundation and JAG Riders Programme, which focuses on cycling as a means to empower the youth of disadvantaged communities in the Western Cape. “Sport can make the difference – it affects the way you approach life, they way you strategise, discipline yourself and work with people.”