Author: Modern Athlete

To
put it simply a tea is “only a true tea” if it actually contains tea plant
leaves. This is why oolong, white, green and black are considered “true teas,”
as their leaves come from the actual tea plant named camellia sinensis. Rooibos and herbal teas do not contain leaves
from the tea plant. The French use the word tisane,
which is a little more accurate, since herbal tea is really just an infusion of
leaves, seeds, roots or bark, extracted in hot water. In drinking a
well-steeped herbal tea, we get all the plant’s benefits in an easily
digestible form.

 

MANY
CHOICES

There
are so many wonderful herbal teas on the market, so when it comes to choosing one,
it’s important to look for a well-sourced product made from high-quality
natural ingredients and which does not contain any added essential oils or
flavours! Here are a few of the most common herbal teas which can all be found
in your local supermarket, and their benefits:

 

Peppermint: Peppermint
tea is recommended to relieve the symptoms of abdominal gas and bloating, and
to relieve muscle spasms. It’s also good for nausea. If indigestion or
heartburn are problems, however, it is recommended to avoid peppermint
altogether. It can be made using fresh herbs from the garden, and it is one of
the easiest herbs to grow. Peppermint is also said to cure bad breath!

 

Rooibos: Probably the
most common herbal tea in South
Africa is the famous rooibos tea. It is high
in vitamin C as well as other minerals. An easy drinking tea, it’s largely
grown locally and has been touted for its antioxidant properties, which help
ward off disease and signs of ageing. It has also been shown to help with
common skin concerns, such as eczema.

 

Ginger: Another
great digestive aid, ginger can be used to curb nausea, vomiting or motion
sickness. Make fresh ginger tea by simmering a piece of ginger root on the
stove for 10 to 15 minutes. Add fresh lemon juice and honey when you have a
cold for a powerful germ-fighting combination. Ginger tea is also excellent for
improving circulation, and is one of the best herbs for improving digestion,
lung congestion and arthritis.

 

Chamomile: Chamomile has
been used in many cultures for stomach ailments and as a mild sedative.
Chamomile tea has also been shown to ease heartburn, nausea, and vomiting. A mouth rinse with chamomile may relieve mouth sores caused
by cancer treatments, and some research suggests that chamomile could help with
other conditions, like diarrhoea in children, haemorrhoids, anxiety and
insomnia. When used on the skin, chamomile helps with skin irritation and wound
healing.

 

BREW THE PERFECT CUP

When
you are making your herbal tea, use fresh, cold water. Do not use aluminium
cookware, as it can affect the taste – rather use glass, cast iron or stainless
steel, where possible. A tea strainer is very helpful, as it lets you create
your own blends of teas or herbs, and stops the leaves and flowers from
escaping into the drink.

 

Once
the water has boiled, add one heaped teaspoon of herbs for every cup of water. Cover
and let the herbs steep for ten minutes. Do not over-steep the herbs, as the
flavour may become too strong and taste more medicinal rather than pleasant. If
you want to enhance o sweeten the flavour of your tea, add honey or lemon.

Dietician’s
note: While all
herbal teas passed by the Food and Drug Association (FDA) of South Africa
are considered as safe, always check with your doctor to ensure that what you
are consuming complements your medication and is appropriate for your health.

ADRIAN: LONG DISTANCE GOALS

When I met Mel in June 2012, I was
still riding high from completing my first Ironman in Western Australia the
previous December, and she was in full stride and ready to head to Spain for
the 2012 ITU Long Distance World Championships. Training for triathlon with
your partner has many rewards. Our time in the pool, on the bike or out for a
run is really time that we are spending together and with our friends.

 

Sitting around with Mel and a few
friends after a bit of a disappointing performance at a triathlon in February,
I asked a mate what the average age grouper should do in order to post faster
race results. His words: “The only way you are going to get faster racing is to
race more.” Soaking up his advice, Mel and I sat down and picked 10 long
distance triathlons. After a couple of Olympic distance races our long-distance
season was to begin in Fiji.

 

MEL:
UNFORGETTABLE EXPERIENCE

Upon arriving on the island for the inaugural Fiji International Triathlon, we were greeted by very warm and humid weather. What
surprised me the most was that everyone knew about the race, from the taxi
driver, to the resort staff, and even the guys behind the bar in the Marina.

 

It is true that ‘Fiji Time’ really does
exist in Fiji. Start times are really a suggestion for most things, but this
relaxed nature is a refreshing change and makes for a stress-free life. This is
no more evident than when out cycling on the roads. The drivers are courteous
and happy to wait behind you or stop and let you cross traffic.

 

Race day arrived and we were again greeted
with warm temperatures. The swim was a two-lap course, finishing with a run up
stairs toward transition. I exited the water near the front and Adrian exited
not too far behind, the slightly elongated swim course not playing to his
strengths. The bike was a picturesque three-lap course. The support was
amazing. Coming off the bike as the second female, I was feeling good! A
four-lap run course around the Golf club provided a nice mix of road running
and soft grass for some relief for the legs. To say it was a hot run is an
understatement!

 

When Adrian came running by me with 2km to
go, I was in the lead for the women’s race and purposefully didn’t look behind
me until the last aid station, as I knew, swimming being my strength, that the
runners behind would be catching me. No-one was more surprised than me when I
crossed the line and got to hold up the finisher’s banner, a once in a lifetime
experience! I was greeted at the finish by Adrian and it was really nice to
share that experience with him.

 

Since
competing in Fiji, Mel and Adrian have both managed to earn spots to the 70.3
World Championships in Las Vegas, USA on 8 September.

DARE TO TRI

In the previous two years, the programme’s main goal
was to complete Ironman 70.3, but this year we are also including the 5150 events
at Bela Bela and Germiston. Next year we plan to extend the Academy training to
include participation at the 10^th anniversary of Ironman in Port
Elizabeth in April.

 

But back to this year… The response has been beyond
our wildest expectations, which once again clearly shows that South African
athletes love a new challenge! Training started in early June and already the coached
weekend sessions have seen 15 to 30 eager newbie triathletes join coach Derick
Marcisz for a Saturday morning run, a Saturday afternoon swim and/or a Sunday
morning bike ride.

 

It is by means too late to join the Academy. For more
information on how to sign up, log onto the Modern
Athlete website at www.modernathlete.co.za and follow the Dare to Tri
prompts.

 

TAKE THE
PLUNGE

As most triathletes battle
with the swimming part of triathlons, Georgie Thomas, owner and operator of
Total Immersion South Africa, is on board with Dare to Tri and will be hosting
not-to-be missed workshops with advice on swimming training. Here is Georgie’s advice
for this month:

 

Swim smarter, not harder: We’ve all heard this saying
before, but nothing could be more true, especially for triathletes. If you are
new to triathlon or ramping up your training, you may be feeling tired and a
little overwhelmed, and juggling three disciplines at once will certainly add
to your stress. One of the biggest mistakes at this stage will be to try to
push harder and fit in more, just to make the weekly mileage target  of your programme. This may benefit your run
and bike, but it certainly won’t have much effect on your swimming, and could
just make you better at struggling. So, here are a few tips for when the going
gets tough:

?        
Sometimes it’s more beneficial to skip an early
morning session if you haven’t had a good sleep. Rather squeeze in a 30-minute
session at lunchtime and get a few hours’ extra sleep.

?        
If you go to the pool and find your mind wandering,
rather quit the session. It’s pointless unless you are focused.

?        
If your body is tired from long bike and/or run
sessions, rather use your swim session as active recovery. Do a long leisurely
swim and focus on strokes per length rather than time. This way you work on
technique, but give your body a rest.

?        
Think of your swim session as practice rather than
training – you’ll get fitness through your practice as well as your bike and
run sessions.

?        
Set the primarily goal of your swim sessions to extend
your ability to focus on your form the whole time, and not on fitness. Practising
extending your focus in the pool will make the open water race experience easy,
because there will be no room for outside elements like crowds and rough water.

?        
Spend a whole session just doing drills and no
swimming – but be sure to know why you are doing the drills, otherwise it’s
pointless.

 

WHAT THEY SAID…

We chatted to a couple of our Dare to Tri Academy
members and this is what they had to say about their training up to now.

 

EMILY
ARMSTRONG

I am training for the 5150 events and will take it
from there. I did my first triathlon sprint event last year and knew after that
I wanted to keep going. 5150 is a bit of a pipe dream, as this will be the
hardest thing I have ever tackled. I want to do this for my mom, who died at
the age of 39 after battling cancer. I am 39 now and this is for her!

 

I have always been an active person, but became a bit
of a couch potato after an injury. Whilst at a New Year’s Eve party, I was
listening to friend talking about her first triathlon. She was a bit plump and
as I listened to her, I told myself that if she could do a triathlon, then I
could too! The next morning I Googled triathlon and by the end of January I had
signed up for swimming lessons and bought myself an exercise bike.

 

I love being part of the Dare to Tri programme. The
weekend training sessions are really good, as you get so much encouragement
from the group. The weekly programme keeps you focused and accountable to
yourself to keep going. The best part of the programme is Derick – his approach
to coaching keeps me motivated.

 

DAVE BENNET

I stopped smoking after 20
years and took up running in an effort to try and get fit. My sister-in-law had
signed up for 70.3 and kept bugging me to join up, so eventually, around
October last year, I caved in and joined the Academy. I enjoyed it so much I rejoined this year,
and now I am training for 5150 and Half Ironman.

 

Through the programme I am hoping to just feel fit and be healthier for my family.
After so many years of smoking I don’t want to go to back to how lazy I was
before. I loved the programme last year and am loving it again this year. I
like a scheduled routine to follow and a drill sergeant forcing me to push
myself during training. The programme’s systematic approach, coach Derick’s
experience and the support of group training make all the difference.

 

SEAN McCULLA

I bumped into an old friend last year who completed
Half Ironman and Ironman, and decided to tackle triathlon myself. My first goal
is to finish the Bela Bela 5150 event and then tackle Half Ironman. I did not
know where to start, though, and when I saw the article in Modern Athlete I signed up.

 

We are expecting our first child end of September and
I want to be fit and healthy. I was the one who used to come home from parties
at the crack of dawn and see runners and cyclist exercising in the morning and
thinking they are crazy. Now I see guys coming home at the crack of dawn while I’m
training and think those guys are the crazy ones!

 

My experience so far has been awesome. Derek and the
participants are encouraging and very insightful. I like the structure and
gradual progression.

 

QUE LEBATHA

I am training for Half Ironman and Full Ironman. I
finished Half Ironman in 2012 after self-training, but I heard about the Dare
to Tri Academy through an article in Modern
Athlete and decided to give group training a go. Triathlon is an incredibly
inspiring sport and I want to be part of that community. The Dare to Tri
programme has been a learning curve, as I used to train alone and now need to
get used to training in a group.

 

I would definitely recommend the programme to people
that live close to Bedfordview and are best able to take advantage of the
coached weekend sessions. I’d also recommend it to people that are keen to
experience a group environment and weekend training camps in Clarens – which I’m
really looking forward to!

 

PETER RANKIN

My main aim is to complete Half Ironman. I have
watched my son compete and finish two Ironman events and this got me thinking
that maybe one day I could, too. I originally decided on doing it in 2015, but
my son talked me into giving it a go next year already.

 

I have completed 12 Comrades and two hundred milers. Now
triathlon gives me the opportunity to try my hand at three disciplines. I have
found the training programme very doable. Derick has started us off slowly and
is slowly building us up. The mid-week training is not as bad as I thought it
would be, and the weekend coached training is fun thanks to doing it in a
group. There are different fitness levels, so there is always someone to run or
ride next to.

 

If you are a novice triathlete, or even if you want to
get back into triathlons, the Dare to Tri Academy is the place to be.

On a global
scale, modern lifestyles generally reduce opportunities to lace up and hit the
road. Not only do we have less time for exercise these days, but there also
seem to be less outdoor leisure facilities where one can train safely and
effectively, and we often blame government for the lack of choice out there.
The Fittest City study is looking to change that, by
not only putting a spotlight on a city’s overall fitness and activity levels,
but also helping to facilitate an improvement in urban planning that can
contribute to a city getting fitter. “We would like the index to act as a
motivation to encourage people to find opportunities to move more or sit less,
so that they can get moving for their health,” says Dr Tracy Kolbe-Alexander, a
biokineticist who co-conceptualised the study.

 

THE DATA SPEAKS

Data for
the study was collected from reliable, publicly available resources and
research, and divided into: personal health, physical activity, transport and
sports facilities. And this is how our cities ranked:

 

Personal Health Indicators

(Based on BMI, high blood pressure
and high cholesterol)

1.
eThekwini (Durban)

2. City of Johannesburg

3. Nelson Mandela
Bay (PE)

4.
Ekhurleni (East Rand)

5. Tshwane
(Pretoria)

6. City of Cape Town

 

Self-reported physical activity

(Percentage of people who reported
that they participate in at least moderate amounts of physical activity)

1. Nelson Mandela
Bay

2. Cape Town

3. Johannesburg

4. Tshwane

5. Ekhurleni

6. eThekwini

 

Transport

(Representation of the use of
non-motorised or public transport)

1. Cape Town

2. eThekwini

3. Tshwane

4. Nelson Mandela
Bay

5. Johannesburg

6. Ekhurleni

 

Physical activity-related facilities

(Number of facilities per 100 000
people)

1. Cape Town

2. Tshwane

3. Nelson Mandela
Bay

4. Johannesburg

5. eThekwini

6. Ekhurleni

 

CAPE TOWN RULES!

After
putting all the data together, the study concluded that Cape Town trumps most other cities with its
public transport and facilities. For example, the Mother
City’s cycle path between Paarden Island and Milnerton is one way that
residents are looking to get fit while commuting. Meanwhile, residents in the
Bay enjoy the country’s top reported physical activity, and thus, Cape Town came out on top of the overall rankings,
followed by Nelson
Mandel Bay:

 

1. Cape Town

2. Nelson Mandela
Bay

3. Tshwane

4. Ethekwini

5. Johannesburg

6. Ekurhuleni

 

While Durban has a lot to work
on, there are walkers, runners and cyclists that make daily use of the
promenade and water enthusiasts often enjoy snorkelling and windsurfing at
Vetch’s Pier. This year’s Discovery East Coast Radio Big Walk, with a record field
of 33 500 entrants, is also a great event that brings the residents out en
masse. While Jozi rates quite low overall, the use of the Gautrain and the Rea
Vaya Bus system helps reduce the city’s carbon footprint, and outdoor gyms in
public parks have been erected in Soweto,
Diepsloot and Eldorado
Park, but there is loads
more work to be done! On the other hand, Gauteng
does boast many great races each week, so there is an opportunity for more people
to get active.

 

THE WAY FORWARD

For a city
to improve its ‘fit and healthy’ status, it has to create an environment that
encourages movement. There need to be policies in education, transportation,
parks and recreation, media and business that boost how much we move. For
example, in Bogota, Colombia, the city has developed a
series of new green spaces, parks and playing fields. By ‘greening’ the city,
the city has become safer, which encourages more citizens to cycle and run in
the city. Here in SA, our cities could do the following to achieve the same goals:

?        
Workplace
wonders: On-site exercise facilities at work boosts productivity!

?        
Beat
the traffic: Better bus services will encourage citizens to be less dependent
on their cars.

?        
Starts
at school: Playgrounds and sports fields need to be improved.

?        
Keep
it clean, keep it safe: A clean and safe neighbourhood encourages more running
and cycling.

?        
Creating
the track: Cycle lanes on busy streets or designated times in slow lanes for
cyclists promote bicycle use.

After initially
going well in this year’s hot and humid Comrades Marathon, Malusi ‘Richard’ Monisi’s
race plan became seriously derailed. Having first run the Comrades in 2004 and
with eight medals already to his name, Richard was forced to a grinding stop
when the heat got the better of his guide. “She collapsed due to dehydration
and I stayed by her for an hour,” he says. “I felt so bad and waited before
taking out my cane and continuing.”

 

Yes, you did
read that correctly. He just took out his cane and carried on with race,
clocking an unbelievable 9:57:10, despite barely being able to make out what
was happening around him, and while also worrying about his guide in between
worrying about the cut-off. But Richard says his only goal was to get to the finish
before the 12-hour gun, and tick off another ultra. “I’ve been dealing with
this a few times in my life, where I have to ‘see’ the route with my cane. It’s
a fold-up, and it’s always by my side.”

 

GUIDING HANDS

Born in
Limpopo, Richard moved to Johannesburg
20 years ago in search of a job. After walking into Gerald Fox’s shop asking
for money, Richard was introduced to running. “Gerald told me I looked fit and
that I could probably do sports,” explains Richard. “That was in 1997 and I
started running. After six months, I entered my first ever race, The Tough One,
and I struggled! Gerald was there looking after me.” In that challenging 32km,
Richard finished in 2:55 and vowed to improve, so he joined Rockies Road
Runners and says he received amazing support from the very beginning. “They got
me kit and a race number, and they helped me where they could – and still do
today!”

 

Despite only
being able to see about two metres and barely make out shapes, Richard took to
running naturally, and after a few years of shorter races, where he always
received great support, he found himself lining up for his first Comrades in
2004. The record books say he finished in 10:45, but interestingly, Richard
thinks it was a lot slower. “I just just made
it. I think it was 11:50-something. I learnt a lot from that and a year later I
finished in 8:45! I get a lot of support on the road – from runners and
spectators. They think I struggle because I am a blind man and think it’s
wonderful what I’m doing. I hope many are inspired by me.”

 

LIKE BRUCE

Today,
Richard is a well-known figure at Comrades, which he has now run nine times,
and at the Two Oceans, where he has eight medals. While he may not see the
beauty of Cape Town, he says he can feel the
energy of the Cape Town
classic. “I get very excited in Cape
Town! I feel myself and every being of me there.” He
has managed a 4:54 finish at Oceans and also deems the Soweto Marathon, his ‘hometown
race,’ a special event that is always a must on his calendar.

 

Richard has
always struggled to find a sponsor to cover decent running shoes and travelling
expenses, but somehow has always found the means over the years. “I’ve always
held the belief that if I think it and pray, it will happen. I dreamt about
Comrades and Oceans, and I prayed for it, and God gave me the means, despite it
being expensive!” For Richard, nothing seems out of reach, and running is his
outlet to forget about hardship or stress. “It can be a cure for almost
anything! For young runners, for inspiring runners, there needs to be a
desire,” Richard explains. “If you think you can run like Bruce Fordyce, then
you can! When I think of Bruce, I think I can do the same, and run despite my
disability!”

 

GIVING BACK

Every day
Richard spends his time at the ‘Service for the Blind’ building in Industria
West in Jo’burg, loading trucks with boxes for retailers and packing goodie
bags for countless running and cycling events in Gauteng for Monica Childa
Marketing. “Monica found us and helped us back in 2005,” he explains. “We are
given an opportunity to be helpful in society and this has given a lot of work
to the blind community!” After work, Richard does three 10km training runs a
week, before dedicating his Sundays to a local race or long five-hour run. He
says that running, alongside his love of gospel music, is his go-to for relaxation
and having fun.

 

Despite
everything he has achieved already, Richard says he still has more dreams he
would like to fulfil in the sport he loves. “I got to Oceans. I got to
Comrades. Now, I dream of running the London and
New York
marathons. That would be amazing! That is my future, and maybe I can find a way
there with a little help one day.”

 

Richard
feels that it is important to recognise disabled runners for the love they hold,
just as much as able athletes, for lacing up, and even more so for inspiring
the everyday runner. “Some of us struggle to enjoy the sport because of having no
sponsors, but we run because we are in love with the sport! Perhaps races need
to make specific categories for disabled athletes as an incentive. This will
also give us support in the future.”

To get behind Richard
and his running, you can contact him on 078 467 3161.