Author: Modern Athlete

In November, SA
mountain biking stars Yoland? de Villiers and Johan Labuschagne will go after
their third consecutive win in the mixed pairs category at the Contego
Wines2Whales MTB Race powered by Maserati. It’s clear that this duo has
successfully ticked all the boxes needed to succeed at a three-day mountain
stage race, including teaming up with the ideal partner.

 

“When choosing
a partner, make sure that you are more or less equally strong on the bike,”
says Yoland?. “Johan and I understand each other completely. We know each
other’s weaknesses – not that Johan has any – and help each other in order to
achieve the best as a team. Johan is calm and collective and in control, I’m
usually the opposite, and this is what I need to keep focused during the race.”

 

Johan believes
that their team’s strength is experience. “My top tip when taking on a three-day
MTB stage race would be to choose your partner carefully. Make sure that you
have the same objective, and most importantly, be more concerned about your
partner’s wellbeing than your own, especially if you’re taking part in the
mixed team category. Also, remember to make friends with the riders around you,
as you will see them the next day and the next.”

 

THE CELEBS SAY…

Check out the
rave reviews from celebrity riders who have done the Contego Wine2Whales MTB
Adventure and Race powered by Maserati as part of the songo.info ‘Ride with a
Celebrity’ initiative.

 

Burry Stander: “I really enjoy the chilled pace at which we get to ride as well as the
atmosphere. The routes are of a very high standard and a lot of fun. The sport
has done so much for me and it’s great to see disadvantaged communities getting
the opportunity to ride.”

 

Dan Hugo: “I enjoy the three days of stepping into a joyous mountain biking/camping/socialising
adventure. The routes are magnificent. If the weather is good, you get crazy
views of False Bay on day one, and great views from Onrus on day three, while
day two has some brilliant trail riding in the Elgin valley.”

 

Oliver Munnik: “The route combined with the vibe amongst riders is what makes the
Wines2Whales so enjoyable. Everyone is there with the common goal of having fun
while pinning some rad single track. Of course, knocking a few beers down the
hatchet after each stage is pretty schweet.”

 

Christoph Sauser (World Marathon Champion and
Co-founder of songo.info): “It is an honour for
songo.info to be an official charity of the event. It presents us with the
perfect platform to raise funds for the charity while having fun with our
charity riders and the public. Wines2Whales is the perfect combination of
friendship, nature and riding. The organisers know how to package the best
trails in the Cape into three days of riding.”

 

 

EVENT INFO

Friday 2 – Sunday 4
November: Contego Wines2whales MTB Adventure

Friday 9 – Sunday 11
November: Contego Wines2whales MTB Race

Route: Start @
Lourensford Wine Estate, Somerset West, Finish @ Onrus Caravan Park, just
outside Hermanus

More info: 076 118 0874 / [email protected] / www.wines2whales.co.za

Follow us: Facebook: Contego Wines2Whales or Twitter: @w2wmtb

 

 

 

 

 

 

Nike WE RUN Jozi, Sandton,
Gauteng, 7 October

“So here we are, hanging out on the M1 highway after a
Sunday morning run,” remarked running buddy Craig van der Westhuizen shortly after
we had completed a race which was by no means ordinary in any way! Firstly, for
the first time ever in South Africa, the race ended right in the middle of a
highway, which meant thousands of runners were doing the same as Craig and I, ‘hanging’
on the M1 Highway after completing the race. When do you ever get the chance to
‘hang’ on a highway in South Africa, let alone alongside 20 000 other runners
in one of the biggest 10km fields in the country?

 

Part of the global Nike WE RUN City 10k Series tour, hitting
34 cities in 17 countries and connecting 400 000 runners, this was a second for
South Africa, after the inaugural Nike Run Free event in March, which saw 10 000
runners take to Johannesburg’s CBD in a night race. Just like that first run,
this latest event was superbly organised from start to finish, despite doubling
in size – truly world class, in my experience! Also, in what was a first in groundbreaking
digital innovation, Nike only officially revealed the route once all 20 000
registered runners had signed up, as each runner helped reveal a segment of
this route through their registration.

 

The run started in a normally traffic-packed Katherine
Street in affluent Sandton, with all the runners donning their official race
day tee. I was joined by Modern Athlete
colleagues Rui Dos Santos and Nicole de Villiers at the race, and later also
met up with some running buddies from Bedfordview Athletic Club. With our green
face paint on, we waited in an electric atmosphere for the starter’s gun… but there
was to be no gunshot. Instead, the start was heralded by fireworks, just part
of the superb effort put into organising this race.

 

The first two kilometres took quite a bit of bobbing
and weaving through the thousands of runners – it was always going to be a
challenge to run a good time in a race of this magnitude. The race took us
straight into the heart of Alexandra, one of South Africa’s poorest townships,
and what really stood out for me was how in a matter of only five minutes we
ran from a multimillion Rand suburb to a township where hardship and extreme
poverty unfortunately still prevail. It was therefore all the more heart-warming
that the people of Alexandra were lining the streets in their thousands,
cheering runners along and adding to what made this race extra special.

 

The route was definitely not easy! There were some
major uphills to contend with – and they were not short! If it wasn’t for Craig,
I would have probably taken it a lot easier, as it was very clear most runners
were out there to enjoy the day and not to chase PBs. Then came the extra
special part, running onto the M1. Apart from the fact that it was a welcome
breather, being a relatively flat stretch, it brought with it a great feeling
of freedom to run where very few others have ever finished a race – on a major
highway in South Africa! As we crossed the finish line I knew I was one of 20
000 runners who took back the streets of Jozi on this special day. What a great
feeling of freedom!

 

 

FOR THE KIDS

Knowing that the race gave back to the community of
Alexandra was a great incentive to enter this race, with a portion of each runner’s
registration going to developing grassroots running. This enabled 1 700 children
from primary schools in and around Alexa, as well as from Nike’s grassroots
programmes facilitated in partnership with Sport for Social Network and
Grassroot Soccer, to participate in an accompanying 2.5km race. These kids received
a race-day tee, cap and a medal. For many of the children taking part, it was
their first official race experience, with the hope of igniting an ongoing passion
for running.

RESULTS

MEN

1. Xolisa Tyali                     29:57

2. David Manja                    30:12

3. Joel Monne                     30:22

WOMEN

1. Rutendo Nyahora             35:24

2. Irvette Van Blerk              36:01

3. Daina-Lebo Phalula          36:29

The life
of professional dancer and instructor Nadia Katz revolves around long days in
the studio, either giving classes or rehearsing for upcoming shows and events,
and she says nothing beats a good run after a hard day’s dancing. “When dancing,
your mind is always busy, you are concentrating on getting the routine right,
so sometimes I like to run for the purpose of clearing my mind and to mull over
the days events. It’s also a great way to remain healthy and lean, and most of
the dancers in my company use running as their cross-training.”

 

In turn,
Nadia also believes that more runners should take up dancing as a fitness
activity. “Since I run, do crossfit and dance, I know what the different forms
of exercise do for your body. I would suggest dancing as a brilliant method of
cross-training for runners, because in conjunction they work well together. Dancing
works and tones the muscles, and elevates your heart rate and brings it down
again rapidly, which enhances your running fitness.

 

She adds
that dancing makes a great break from your normal running routine. “Dancing
also exercises your mind and concentration levels, whereas some runners tend to
get a bit bored with only running day in and day out. I think that runners do
such an intense form of exercise, where you are constantly aware of how hard
you are working, so to cross-train using dance is a fantastic change of scenery
for the mind and body, as with dance you often don’t realise how much exercise
you are doing until the sore muscles appear the following day!”

 

TONE IT UP

Having
danced since the age of eight and tried so many different dance styles through
the years, including ballet, tap, jazz, hip-hop, Latin and ballroom, Nadia knows
a thing or two about getting a good workout on the dance floor. She recommends
that runners who would like to use their cross-training sessions to tone up
more than gain cardio fitness should take on some contemporary dance or pole
dancing.

 

“These
forms of dance for strength training create long, lean, strong muscles. Contemporary
dancing includes some ballet and new era modern dancing. I put this dance form
in the category of strength training because ballet itself is a lot of work and
some dance routines include lifts. For those who want to strengthen the legs
and especially calf muscles, Latin dancing and Ballroom keep you on your toes
exercising multiple muscles in the legs. This is also a great way for couples
to cross-train together.”

 

“In pole
dancing, you are carrying your own body weight a lot of the time, especially
when you get to the more advanced stages. For the beginners, pole dancing
focuses on the core muscles, whereas the advanced levels place a lot of
emphasis on muscle groups in the lower part of the body as well as in the arms.
It is a very controlled dance movement.”

 

For those
runners looking to work on their cardio fitness, Nadia suggests Zumba. “It most
certainly ups your cardio levels and you get a good sweat out of these
sessions. It is also a dance form that any beginner can get into. In an
activity like running, you don’t necessarily use your core as much, but in
Zumba you work the core muscles extensively, creating a lean mid section. Another
great benefit that dancing gives you that other forms of cross-training don’t
is that it helps improve your balance – not many exercise forms do this for me.
So go ahead and book that dance class!”

Nadia is
the owner of the Katz School of Dance in Sandton, Johannesburg and runs the
Corporate Dance Company SA. She has featured in music videos for the
Parlotones, Lloyed Cele and Mandoza, amongst others, and her dance company performs
at corporate events, functions and parties. For more info, contact Nadia on 082 572 0563 or [email protected], or visit www.katzproductions.co.za.

You’re having the race of your life and feeling strong,
even though you’re running just inside your own red line. You’re on for a PB,
but then the inevitable happens: You turn the corner and there she is, waiting to
devour you. Yes, I’m talking about that dreaded hill that usually comes along
at the worst possible moment in the race and finishes you off. The funny thing is
that most of us can run hills without any problems during a training run, but
when we’re pushing our limits in a race, the increased pace together with
increased gradient takes us to the ‘wall’ very quickly. But the answer to this
problem is really simple: Incorporate more hill training into your training programme.

 

THE WHAT, WHEN AND HOW

Now that’s all good and well until you head out the
door for your first hill session, only to realise that you haven’t got a clue
what to do. How often must you do hills, and how steep should they be? What
distance should you cover up the hill, and how many repeats should you do?
Suddenly it’s not that simple. To help you get to grips with all this climbing,
here are the different types of hill sessions that all have their time and
place:

?        
Short steep hills of up to 100m in
length or 15 to 30 seconds in duration are useful for creating leg strength and
power. The focus on these repeats is power. As with all hill sessions, your
focus should be on a strong arm pump, strong leg driving with a hill knee lift
and upright posture, looking forward – not down at your feet! (To achieve this,
imagine there is a rope attached around your waist and someone is pulling you
up the hill). These sessions are excellent in the last few weeks leading up to
a 10km race.

?        
Medium length, medium steepness hill are between 100m and 300m, or
between 30 and 90 seconds. Because these hills are not as steep as the short
hills, they allow you to run at or near race pace, and are a great way to work
speed and strength into a single workout. Include these hills in your peak
training weeks.

?        
Long shallow hills range from 300m to
600m and sometimes up to 1km in length, or a duration of 90 seconds to 3
minutes. The focus here is to build strength, so include these hills early on
in the season as a stepping stone to hardcore speedwork on the track or in interval
work.

?        
Downhill repeats are generally done
on a hill between 300m and 600m in length with an incline of 10 to 15 degrees.
Downhill sessions, or eccentric training, has been shown to reduce the onset of
muscle soreness experienced after a hard workout or event. The benefits of this
type of session last for up to six weeks, but introduce these sessions with caution,
as you must have a strong base before attempting them. Including downhill
repeats every six weeks in the peak weeks before big races, especially Comrades,
will help in reducing muscles soreness in the days that follow the race.

 

IMPORTANT NOTES

Hill sessions are not the only session that will help
you improve your running, so mix your training up with other types of training,
including speedwork, tempo running, intervals, and long slow distance, plus
cross-training such as swimming and cycling. When you do
your hill sessions, remember the following:

?        
Doing 8 to 10 repeats
with a slow jog or walk back for recovery is more than enough per session.

?        
Form is more
important than speed, so focus on your form.

?        
As with anything,
introduce hill work gradually and slowly.

?        
Do not attempt hill
sessions if you have problems with your calves or Achilles.

?        
Do not attempt
downhill sessions if you have problems with your knees.

?        
And remember that the
hills are your friends!

 

For more info on hill training and road running tips,
visit Ray’s site at www.runetics.com.

ProNutro AfricanX Trail Run presented
by New Balance, Boland, 20-22 April

Stage 1: 32km, 793m ascent

The cold,
wet conditions of the day before gave way to a beautiful morning in the
Overberg and the warm banter of excited runners. What followed was 15km that
disappeared in a blur as we headed through some neat single track and forest
plantations. Then the switchbacks up towards Paul Cluver Wine Estate brought
about the odd enforced walk. After all, three days and 88km in total lay ahead.
A little game spotting in the lands behind Paul Cluver even had me ready to see
if a local Bontebok was going to make me the next Youtube sensation!

 

Just as the
finish tones came into earshot, Dr Evil 2, aka Race Director Nicola Collins,
swung us up one last climb above the race village, and while we may have been
bleak at the ‘detour,’ the reward was an amazing view of Houw Hoek and the
valley.

 

Stage 2: 31.8km, 1041m ascent

A 6:30am
bus trip over Sir Lowry’s Pass set the scene on what was to come; a return trip
over the Hottentots-Holland on plenty of single track. The early morning rays
of sun coming over the Hottentots underscored the beauty of False Bay as we
climbed ‘Magic Mountain.’ Finally we strode to the base of the historic Gamtouw
ox wagon pass, scarred by hundreds of Voortrekker wagons dragged over the mountain,
and my wife reminded us that if ‘tanie in her ou kappie’ could have crossed
this pass, then best we kept moving.

 

Once over the
pass, the trail opened up into some magnificent sandy single trail, an endless
roller-coaster with countless switchbacks. By the time we passed the final
water point, my show pony wife and I were making our way up through the field.
Perhaps it was the sweet smell of the Brandy on the brew at the finish at Oude
Molen in Grabouw. A prized run through the distillery past the fermentation
tanks to the welcoming finish line was the ultimate ending.

 

Stage 3: 24km, 750m ascent

The final
day started stiff and laboured. And that was just the trip to the Bokomo
Breakfast Zone! The media chopper kept us company as the sea of colourful
runners climbed from the beautiful blue gum-encapsulated Paul Cluver Amphitheatre,
through the fruit orchards towards Oak Valley. Throughout the field, dodgy
knees creaked, ITBs twanged and quads cramped as legs braked. Downhills were no
longer friends or reasons to let loose, and instead were approached one tender
stride at a time.

 

Doctor Evil
2 had described day three’s contours along the Groenlandberg as rolling hills.
Clearly dear Nicki has never been to the Free State… THOSE are rolling hills.
The Groenlandberg is where your ISUZU gets its best value out of low range
gearing! On the plus side we were enjoying another stunner of a day, and
another fynbos overload in the varied and visually inspiring terrain. Eventually,
a bittersweet loop round the finish fields, knowing that the 88km trail was
complete. Three just perfect running days with my perfect partner at a tough
but magical event.

 

Big thanks everyone
from Stillwater Sports & Entertainment, the inspiring group of
commentators, the medics and masseurs and of course the sponsors without whom
events of this nature don’t reach their heights of presentation. And special
thanks to Houw Hoek and the amazing catering teams. Job well done, you all!