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Mr Price Sport Runners looking to paint the town red

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With over 100 Comrades gold medals earned by the
team since 1995 – a feat no other professional team has come close to – Mr
Price Sport has once again formed a formidable team for this year’s race.
Looking to improve on his third position from the previous Down Run, young
Bongmusa Mthembu is in the shape of his life, recently finishing an impressive fifth
in the recent Old Mutual Two Oceans Marathon 56km. With his speed and
aggressiveness, this year could be the one that the young Pietermaritzburg-based
athlete looks for the top podium spot.

 

Alongside him will be experienced teammates. Ludwick
Mamabolo finished an impressive second in his debut Comrades in 2010 and
followed that up with seventh last year, whilst Mncedisi Mkhize has a best
finish of third in the 2007 Down Run and has run gold every year since 2006
except 2010, including 10th in 2011. Fusi Nhlapo won the race in
2003, will be aiming for his 10th Comrades gold, and has never finished outside
the top 5 on the Down Run. Another looking to close in on that precious top 10
gold medal will be Durban-based crowd favourite Prodigal Khumalo, who came so
close in 2010, finishing 11th.

 

NOTABLE
NEWCOMERS

Now step up the novices! SA marathon record holder
Gert Thys recently finished fourth in the Two Oceans and has gone on record
saying he will be the first man to run under five hours at Comrades! Mike
Fokoroni, 11th in the 2008 Beijing Olympic Marathon, also brings his speed and
immense strength to Comrades and could surprise many, as can his Zimbabwean
countryman Marko Mambo, the three-time Two Oceans winner. Kenyan Amos Maiyo boasts
a 61-minute half marathon best and a 2:13 marathon, so will be one of the
fastest runners in the field, while Lesotho’s Teboho Sello, winner of the Soweto
and Johannesburg Marathons as well as the City to City 50km ultra, will also be
one to watch. With a 3:07 Two Oceans best, he has shown that he can also do
well in the ultras.

 

A complete unknown but potential surprise package
is Peter Tadziripa. He has been running for less than two years, but has
already notched up top 10 finishes in three tough 50km races last year, the
Loskop, City to City and Township to Township, and was in a class of his own in
this year’s Zululand Nongoma 56km.

 

WOMEN TO
WATCH

Elena Nurgalieva has won the Comrades six times and
will be looking for nothing less than another win. She will run on her own this
year due to her twin sister and former winner Olesya recently giving birth to a
baby boy, but will have the company of team mate Marina Zhalybina (formerly
Bychkova), who has 10 Comrades gold medals to her name and last year was
crowned World 100km Champion.

 

Novice runners to look out for this year include
Zimbabwean Samukeliso Moyo and South African speedster Louisa Leballo. Moyo has
numerous marathon and ultra victories, and earned yet another gold medal in
this year’s Two Oceans. Leballo brings speed to Comrades, having represented
South Africa in the World Half Marathon Champs in 2010. She also won the very
tough Zululand Nongoma 56km earlier this year.

 

THE ELITE MR PRICE SPORT TEAM FOR 2012

Men: Aaron Gabonewe, Jaroslaw Janicki, Butiki Jantjies, Prodigal Khumalo, Lebohang
Mahloane, Amos Maiyo, Ludwick Mamabolo, Marko Mambo, Andrias Masoeu, Mncedisi
Mkhize, Peter Molapo, Professor Mollen, Bongmusa Mthembu, Fusi Nhlapo, Clement
Nkosi, Mpesela Ntlosoeu, Teboho Sello, Godfrey Sesenyamotse, Peter Tadziripa. Gert
Thys

Women: Louisa Leballo, Samukeliso Moyo, Elena Nurgalieva, Marina Zhalybina

Cool...Cooler...Koula!

Barry’s Big C Race Day Tips

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After 40 years on the road, I remain convinced that
the Down Run is more difficult than the Up Run. It is, however, faster. You
trade 10 to 20 minutes for very sore legs. It is more difficult not only
because of the tremendous pounding that your legs take on the descents, but also
because there are still a great many hills to be climbed on the so-called ‘Down
Run’.

The terrain changes quite appreciably over the
distance and various stages should be run differently. In other words, there
are parts of the trip between Pietermaritzburg and Durban when one can float like a butterfly,
putting time in the bank, and there are sections where you should just put your
head down and grind it out. Therefore, it helps to break the race up into
‘bite-sized chunks’.

 

Start
to Umlaas Road
(Start – 18km)

No sooner have you found your stride than you face the
long, slow climb out of Pietermaritzburg. There are a series of long but not
steep climbs, especially after Pollys (8km), so take these easy. However, you
cannot afford to be too cautious here. At best, you should only be a few
minutes behind schedule. As you crest the hill at Mpushini (Lynnfield Park
turn-off) at 16km, you will see a water tower on top of a hill ahead on the
left. You pass it about 2km later and that is the end of the long climb out of
Pietermaritzburg, and also the highest point on the course.

 

Umlaas Road to Inchanga (18km – 41km)

This is the fastest section, the time to relax and do
that floating I was talking about, and you can pick up the pace to pull back some
time if behind schedule. You can even afford to go into credit by picking up a
few minutes, but once again you must exercise control. This is still the first
half of the race and throwing caution to the wind over this stretch will lead
to trouble later.

 

Inchanga
to Hillcrest (41km – 52km)

Now the work begins. On the Pietermaritzburg side of
Inchanga, which starts at about 41km, you begin 11km of severe climbing. First
there is the back of Inchanga plus the severe drop into Drummond to the halfway
mark, and then the steep climb out of Drummond to Alverston. The Alverston Radio Tower
marks your target as you say “good morning” to the legendary Arthur Newton at
Arthur’s Seat. After cresting the Alverston climb, you will drop a little again
and then begin the climb up to Botha’s Hill. After the steep drop down Botha’s,
there is a much shorter but still quite steep climb up to Hillcrest. This is
the toughest 11km of the route, so exercise extreme caution here. Relax and let
the hills come to you.

 

Hillcrest
to Pinetown (53km – 70km)

Now comes 18km of ‘easy’ running with no major climbs,
but remember that you’ve already run a long way and you’ll be asking your tired
legs to perform at their optimum running speed for the day. The course
undulates gently downhill. Settle down and run, enjoy the shade, and feed off
the fantastic crowds. If you’re racing, it is this section that sets you up for
your time. Only one problem, though: The mighty 3.2km Fields Hill, where the downhill
pounding can turn your quads to jelly. Go slowly, or the graveyard waits at the
bottom.

 

Pinetown
to Finish (70km – 89km)

Now starts the true mental battle of the Comrades. Your
legs can get you to Pinetown, but only your head can get you to the finish. The
course undulates here with some very severe hills, getting harder as you go
further. Coming out of Pinetown there is the famous Cowies Hill, and after that
they just keep coming. Try to break up this last 18km with mind games, e.g. 15km
to go, just my normal morning run, and so on.

 

Nothing I say can really prepare you for the Comrades,
but these notes may help. Run the race to Pinetown knowing that you have done
the training. From Pinetown onwards, take heart in the knowledge that you’re
meeting the challenge of the greatest road race in the world.

 

If
you want to join Barry’s Sub-10:30 Comrades bus, look out for him in the
xxx-seeding pen. He will be holding a huge banner indicating his exact
position.

London Olympics: The ins and outs

Women’s running

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(Intro) You’ve been
an athlete all your life and the only thing you ever really had to worry about
is whether you’ve done enough quality training for the week. Then you make the
big (and special) decision that it’s baby time! Suddenly, your training world
changes, because while you would like to still fit in your sport, you also want
only the best for baby. Being pregnant does not mean an end to training, but it
does mean finding creative ways to keep fit. And you might just surprise
yourself, because your body is capable of amazing things while pregnant… In
fact, you will most likely end up a stronger athlete. Here’s how! – BY MICHELLE PIETERS

 

So there I
was, trying to sit cross-legged with what looked like two chicken legs sticking
upright in a sea of flexible yoga mums-to-be, all with flexible limbs flat on
the ground. My first thought was that this class might just turn out to be more
of a challenge than any run or triathlon I have ever participated in,
especially since I have become quite inflexible over the years due to many
running miles on the road, and probably not enough stretching. But I was up for
the challenge, as I wanted to give baby the best possible start to life. So when
I found out that specialist Pregnancy Yoga teacher Dominique Olivier lives in
the same street, there was no excuse not to attend her class.

 

The first
class was challenging, definitely not a gentle stretching class with lots of
meditation. Every move had a specific purpose, with lots of poses to build
strength. I was sweating, battling with some poses, and even a bit sore the
next day. But over the next couple of weeks, each class became a little easier,
though it is always a good workout with deep stretches and poses. There is also
something about getting to know your body, and what it is capable of, on a
different level to running and cycling until you are dead tired!

 

I am not
saying give up your chosen sport while pregnant, but combining your sport with
Pregnancy Yoga will definitely make you stronger. And though I am still the
most inflexible in my class, I am so much more flexible than I ever was. I also
believe I have built strength all over that will serve me well when I am back
to my normal training schedule.

 

FILLING THE GAP

Dominique
is one of the few specialist Pregnancy Yoga teachers around, and teaches in a
way that not only makes you stronger, but also prepares you for labour, without
you even realising it. As a trained Bikram Yoga teacher, she realised the need
for specific Pregnancy Yoga classes when many of her students, who were either
runners or triathletes, enquired about carrying on with Bikram whilst pregnant.
This is not advisable, unless you are comfortably accustomed to doing Bikram, so
Dominque decided to specialise in Pregnancy Yoga. “I realised there are a lot
of extremely fit, strong women out there who want to stay fit without being
told they need to slow down and relax.”

 

This,
combined with her passion for all things pregnancy-related, prompted her to
start with two classes a week. Within weeks she had up to 50 students at her
sessions, and that without advertising once! She says she realises some women
find her yoga classes too challenging, but also knows that there are just as
many who want more intense yoga. “My classes are challenging, but at the same
time there is no pressure if you can’t do something. I encourage students to
only do what their bodies allow them on that specific day.”

 

Many
athletes can benefit from yoga during pregnancy, because as relaxin is released
into your body in preparation for baby, you become more flexible and can use
your body in ways you never thought possible. “For that reason, I don’t
advocate to my students to be careful when stretching. I rather advocate to
stretch in the right way,” says Dominique.

 

POST-PREGNANCY YOGA

Dominique also
offers classes where you AND baby can join in, and you can join any time you
are ready. The classes consist of some intense core work and lots of squats
with baby, which means that in no time, you will be in even better shape than
before baby!

 

Dominique’s
passion for Pregnancy Yoga has also led her to open her own shop, the Ovenbun
Shop, for which she sources only the best baby products on the market. For more
info, check out www.facebook.com/ovenbunyoga,
visit www.ovenbun.com, e-mail [email protected] or call 073 881
6525.

Running Power

As women, it’s important to feel
safe and empowered in any sticky situations, whether to avoid a mugging, or faced
by a stranger who is looking for trouble. And women need to feel like they can
protect themselves – especially when running or training alone. – BY LAUREN VAN DER VYVER

 

You’re out running
alone and suddenly hairs on your neck stand upright. Something just does not
feel right about the approaching strangers, so you turn around and run back as
fast as you can, but the lingering thought stays with you: Would you have been
able to defend yourself if you needed to?

 

Mark
Grobbelaar, founder and developer of the self-defence course WIP
(WomenINpowered), believes that in any life-threatening situation, it’s not the
moves learnt at a self-defence course that would save you. Rather, he believes
your survival would depend on a simple, effective self-empowerment system
designed especially for women to take charge and make a choice.

 

“It’s not about
teaching women how to fight, it’s about giving women the mental and physical
ability and technique to make a choice in a threatening situation,” explains
Mark, who is graded to a 5th Dan in Karate, and drives home how
important it is for women to feel like they can handle themselves.

 

TAKING CONTROL

Most of the
time, women sign up for self-defence classes to be taught how to throw kicks
and punches. Mark believes a self-defence course should be as much theory as it
is physical. “I teach one move, one positioning, one result, and believe this
way everyone remembers it and it lives with them.”

 

In one of
Mark’s sessions, women take turns to
punch through a thick wooden plank. Mark says women start out thinking that
they’ll never break a wooden board, but eventually believe they can do it 100
times over. And in this lies the key to self-defence success. “You can master
it in a short time, and you can take the power back,” says Mark. He compares
self-defence to changing a car tyre: If you’re shown how to do it and do it
once yourself, you can say you know how to do it. With defending yourself out
on a run or bike ride, you may initially tell yourself that you can’t
immobilise an attacker, but you can take steps to learn how to do so, and be
prepared to take the power back if ever faced by that situation.

 

Radio DJ Koula
has completed the WIP course and feels that all women need to feel confident
and not scared. “We are so used to running in gyms because it’s safe, but once
you’ve broken that plank, you feel confident, like you can do anything!
Everyone needs to be behind the empowerment of women, and athletes need to know
how to take care of themselves on the roads.”

 

For more
info, go to www.wip.org.za, or visit www.facebook.com/pages/Woman-INpowered-WIP.


Warrior’s World

Taper Tactics

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When
it comes to tapering for Comrades, most of us find ourselves in one of two
groups:

?        
PACMAN RUNNERS: Like Pacman,
these runners are never satisfied, always wanting more, gobbling up as many
kays as possible right to the very end. Pacman runners start to panic as race
day draws ever nearer and as the nerves begin to mount, every aspect of their training,
especially the quantity, is brought into question. Pacman runners begin to
doubt their training and believe, either through own illogical conclusion or
through listening to others brag about the amount of kays they’ve accumulated
over the last couple of months. They often believe they have not done enough
mileage and don’t have enough “time on the legs.” And so, in a desperate
attempt to shove more kays into the logbook, and to ensure that they are not
found wanting on the day, they do one more long run, or squeeze in one more
double session, or add an extra kay or two to the remaining runs left in the
last few weeks.

?        
BRING-ON-THE-HOLIDAY RUNNERS: These are
runners who simply cannot wait for the taper period for one reason or another.
For this runner the 60 to 65km long run marks the high water mark, and once
they hit that target they shut down into holiday mode while they wait for race
day to eventually arrive.

 

I’m
hoping that the problem with these two groups is blatantly obvious. The Pacman
runners end up doing far too much, lining up at the start of Comrades tired and
drained, and the day is simply a long hard slog from beginning to end. The
Bring-on-the-holiday runners end up doing little to nothing for far too long,
normally five to six weeks before race day, so by the time race day comes their
legs and bodies have long since gone into holiday mode. Once in that state
there is no way you’re going to convince your body that suddenly running 90km
is a good idea!

 

THE SPOT-ON CONFIDENT GROUP

There
is, however, a third group of runners. In contrast to the other two, this is a
very small group of runners. They get the taper just right – not too much and
not too little – and they are confident in their training and in what they have
done in the preceding months. They will line up at Comrades well rested, strong
and sharp, and they will achieve the goal they have spent months training for.

 

GUIDELINES

I
have no doubt that every one of us wants to be part of this third group, so the
question then is, what is the correct way to taper? Here are a few guidelines
to ensure that you get it right:

?        
Your taper should start around three weeks before race
day.

?        
Your taper should see a drop in quantity and an
increase in quality. The drop in quantity will ensure that your muscles
recover sufficiently before race day and the increase in quality will ensure
that you line up on race day sharp and ready to rumble. Just a note of caution:
An increase in quality does not mean hitting the track flat-out.

?        
Your total weekly distance should drop off with each
week, by 20-30% in the first week of taper, 40-50% in the second and 50-60% in
the third. So, for example, if your peak week was 100km, then week 1 of taper
would be 70km, week 2 of taper 50km, and the last week would be 30km.

?        
You’re going to lose your mind in the taper weeks.
Your mind will tell you that you’re getting unfit, that you should be doing
more, that you’re not ready, but this is normal. Instead of focusing on those
thoughts, turn your mind towards the race: Visualise the route, and plan your
race strategy, as this will ensure that you line up not only body sharp, but
mind sharp too.

?        
Get lots of sleep.

?        
Load up on vitamins and minerals and immune boosters.

 

And
have fun. Enjoy not only your taper, but also the race you have spent months
getting ready for. Good luck with the remainder of your training!

Wave of Records at Two Oceans

In Top Form

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 A
common sight in many road races in the Cape is a big bus of Top Form runners
having a good chat and sometimes even singing. “It’s just the natural way our
members gel and we like sticking together,” says chairman Anver Yasin. “We even
have music and singing, because our bus always has a driver, usually our
vice-chairman Magedie Theunissen, who carries a little music box in races and
club runs. I think running was traditionally a quiet sport until Top Form came
along!”

 

The club was established in 1993 and today has about
150 members. It is based out of the Turfhall sports grounds in Athlone, where
it hopes to get its own clubhouse soon. Top Form boasts a number of talented
runners, including Martha Pretorius and Shaheed Russon, who recently finished
second in the mixed veteran category at the three-day Pronutro AfricanX Trail
Run. “Martha is the Forrest Gump of this club, because she can beat all the men
in six-day events and knows no limits, just keeps running,” says Men’s Club
Captain Paul Cieverts.

 

There
are also some real characters in the club, like Mohamed ‘Bapoo’ Osman, better
known as the Bow-wow Man. “Bapoo just says bow-wow all the time when he runs –
it comes out involuntarily, and people actually look for him and know him for
that. I was once on a hike in the Fish River Canyon in Namibia, and a guy from
Gauteng asked me if we have a guy in our club that keeps saying bow-wow!” says
Anver. Another stand-out character is Petrus Campher, who often sacrifices his
own run to help others, by sticking with struggling runners despite the cut-off
approaching, or going up a tough hill over and over again to help tired runners
get to the top. “He’s such a brilliant, unselfish guy, with so much
enthusiasm,” says Paul.

 

ON THE SOCIAL SIDE

Top
Form holds pasta parties before the Two Oceans and Comrades, as well as
quarterly socials and the Annual Awards in February. “In January we all go away
to the Berg River Resort in Paarl for a three-day training camp, and the club
gazebo is taken to all league races and the bigger vents, with eats and drinks
usually supplied as well,” says Paul. Another highlight on the calendar is the
end-of-year Charity Run, to raise funds for and collect gifts for three old age
homes in the area, and the members run to Ethel’s Place in Silvertown to hand
over some of these gifts.

 

The
club also has a development squad of junior track athletes, training with
Sharief Jeffreys, while minister and motivational speaker Chris Osborn and his
wife Hilary organise buses to bring 20 to 30 kids from outlying areas to the
cross-country league races, with the club picking up the tab for the bus fares
and entry fees. “The club is also involved in raising funds for a feeding
scheme that Chris runs to help these kids in poorer areas,” says Anver.

 

PACK RUNS

The members meet up on Tuesdays at nearby Vygieskraal
Stadium for a track session and again on Thursdays at Rhodes Memorial for a
hill session, then on weekends they do regular long runs, especially in the
high season leading up to the big ultras. It was on one of these pre-Comrades
long runs six years back, on Mothers Day, that one of the club’s funniest
moments occurred, as Paul explains: “We did a 64km run from my home in
Crawford, including the full Two Oceans route. It was really hot and we had
three cars seconding us, so after Constantia Nek some guys decided to bail and
they filled the cars.”

 

“About 10 of us kept going, but when we got to Top
Gate, about 13km from home, Jerome Mentor decided to stop and told us to send a
car back for him when we finished. It was so hot that I actually left my watch
at a caf? just to get a cooldrink, and by the time I got home I was totally
finished. That evening I got a call from Jerome’s wife, Claudine, to ask where
he was… He was still sitting next to the road, and he was so knackered, he
didn’t even moan when we eventually fetched him! Luckily Claudine is also a
runner, so she understood why he had missed the whole of Mothers Day.”

 

Club Contact

Anver
Yasin 021
6961211 (h/w) / 082 565 5018 / [email protected]

Counting Down to the Big C!

ASK AN EXPERT

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Carbs vs Protein?

 

My
wife and I are both ‘semi-retired’ ultra-distance runners who have been
struggling with our weight since reducing our running. My wife has recently
been diagnosed as pre-diabetic and has reduced her sugar intake drastically.
She is also trying to reduce her cholesterol. I am generally in good health,
but have to reduce my weight by about 8kg to get my BMI to 25. We read about
Prof. Tim Noakes, who has lost weight on a high-protein, low-carb diet. Always
trusting his opinion in the past, we started following his diet, using Dr
Atkins’ new book. It has been four weeks and we have not seen any drastic
reduction in weight, but would like to persevere with it. There seems to be a
lot of disagreement amongst dieticians on the effectiveness of it, and some
claim it to be dangerous to your health. – CHRIS
SCHUTTE, SEDGEFIELD

 

ANSWER:

Prof.
Noakes’ eating plan has caused quite a stir in the health industry. I get asked
about it daily, so I decided to call Tim myself, as I too have always respected
his views. I came to the conclusion that we are all trying to achieve the same
thing, but we are going about it in different ways. The end goal is to control
blood sugar and reduce stress on the pancreas in releasing insulin. Dieticians
know that a low-carb diet can achieve quick results, but we also believe that
we can get the same results following a more balanced way of eating, and this
includes a certain amount of carbs. The results may be slower, but they are
generally more palatable and sustainable.

 

What
prevents us from advising a low-carb diet are the consequences it can have if
not followed correctly. We see many people who have previously been on low-carb
diets and that have managed to lose weight, but then gain the weight back, and then
extra! According to low-carb diet advocates, there is no danger in terms of
kidney stress and bone health because you actually eat less in total, including
fat and protein, therefore no extra stress on the kidneys, etc. This may be
true if you follow the diet correctly, but how many people actually achieve
this?.

 

Regarding
athletes, it seems that the verdict is out. According to Tim, people training
for shorter distances and at a higher heart rate would need more carbs to
sustain them. Longer distance athletes, who are running at a slower pace and
lower heart rate, can actually do well on a low-carb adapted diet. My advice to
you would be to find a dietician who can supervise and tweak your diet and
amount of carbs you need in order to achieve your weight and health goals.

 

Modern Athlete Expert

CHRISTINE PETERS


 

Irritating ITB

I
am training for my first Comrades and have always been a runner, but have not
done marathon distances before. I have suddenly been hit with what appears to
be ITB, and the physio has not been very helpful. Could you give me an
indication as to how long ITB takes to heal and whether I can run through the
pain? I have heard of ‘swim running’ to maintain fitness. Do you know how
beneficial it may be? – HAYLEY HARPUR,
SUN CITY

 

ANSWER:

The ITB is a band that runs
from the outside of the hip to attach just below the knee on the shin bone. As
the knee bends while running, the band may make contact with the bony protuberance
on the outside of the thigh bone, causing inflammation. The painful spot usually
disappears almost immediately once running is ceased, but will return once
running is resumed. It seems to be more prevalent in novices tackling long
distance running for the first time, and can be associated with wearing shoes
that are too hard, or more commonly with weak hip stabilising muscles.

 

Treatment includes running
within limits of pain and stopping once pain increases. It is important to
stretch and ice regularly, and strengthening of the hip abductors is essential.
Other treatments include physiotherapy, releasing the band with myofascial
release, anti-inflammatories, needles and taping. An injection of
hydrocortisone is sometimes prescribed, although seldom successful. A small
surgical procedure can also be performed, but should be considered only as a
last resort. ITB can take from a couple of weeks to several months to settle.

 

Cycling, swimming and pool
running are good alternatives to maintain fitness while recovering, and place
virtually no impact stress on the body. With pool running, the increased motion
resistance means the body has to work harder, resulting in improved strength
and fitness. Use a flotation jacket to keep your head above water while your
feet don’t touch bottom. Keep your head up and back straight, and lead with
your toes, sweeping your legs backwards and forwards. Bend your arms at right
angles and pump them up and down.

 

Modern
Athlete Expert

TONI HESP

 

SA’s Olympic Legend

Epic Yolandi

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To say that Yolandi was nervous after hearing that she would
be participating in the Absa Cape Epic would be an understatement. She never
imagined that she would be faced with such an arduous challenge, cycling 781km
with 16 300m of climbing in eight days, with such short notice, says Yolandi.
“The Epic is a very hard race. You have to be able to comfortably ride 12 to 15
hours a week before taking on an event like the Epic, or any mountain bike
event lasting longer than three days.”

 

Luckily, Yolandi is an old hand at mountain bike races and
has acquired many titles over the years. She is a former winner of the Momentum
94.7 Cycle Challenge and has won renowned races such as the women’s category of
Joberg2C, the Nissan Diamond Rush Race, The Marrick four-day MTB Challenge and
the Crater Cruise held in Parys. Still, the Epic was a step up, she says: “I
think the difference between the Epic and other mountain bike races is the fact
that you push or carry your bike a lot and they take you over really rough
terrain, so there is a huge mental aspect to the Epic which you have to prepare
yourself for.”

 

THE START OF GREATER THINGS

The start to Yolandi’s remarkable
cycling career was influenced by her father who was eager to take part in the Cape
Argus Pick n Pay Cycle Tour. “My Dad was the first one in the family to take up
cycling. He heard of the famous ‘Argus’ and dragged my mom along on training
rides, but he soon got too strong for her. She needed a new training partner
and asked me to join her on a ride one day. I can’t remember much about that
specific day, only that I was 12 years old and that I enjoyed it so much that I
went out the following day, and the following day, and since then I have never
looked back!”

 

Yolandi believes that cross-training,
including some running, was crucial to her recent Epic success, as it reduces
the risk of injury and improves muscles balance. It also strengthens the
muscles, both those used on and off the bike. She believes that running can
play a big part in a cyclist’s performance. “Running is a weight-bearing sport
while cycling is not. Therefore. I believe riders, especially women, can
benefit from running, as it can help prevent osteoporosis and help in the times
when you are off the bike.” Besides cycling, Yolandi trains in the gym three
times a week and these sessions include running on the treadmill.

 

LOOKING AHEAD

The Absa Cape Epic was a good
training block for Yolandi, because she is preparing for the gruelling climbs
of the TransAlp Challenge in July. The route courses
through some of the most beautiful mountains in Germany, Austria, Switzerland
and Italy. “I believe I
have enough endurance on my legs now, and therefore will focus more on
intensity.”

 

As for the future, there are still
many mountain bike races ahead, but Yolandi says that once she is finished with
her cycling career, she would be very interested in taking on some off-road
running as well as competing in the ever more popular XTERRA off-road triathlon
races. But until then, this epic rider has many more tough hills to climb on
her bike!

Iron Couple

Where’s the k… k… key?

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A
week before the race, I picked up a stomach bug, but felt OK when we left
Joburg on the Thursday night. However, on the flight I started having major
stomach cramps, and as we settled into our rooms in Cape Town, my cramps grew
much worse, so my girlfriend took me to the Cape Town Mediclinic. I was
admitted around 1am and hooked to an IV, and when we left at around 5am, I felt
like Superman!

 

We
woke up at 4am on the cold, rainy Saturday morning and made our way to the
start, and I held on to key of the rental car. I normally tie the key to
strings in my running shorts, and did the same that morning. Or so I thought… At
the 6km mark, I realised the key was gone. With thousands of people on the
beautiful course, there was no chance of stopping and looking for it, so I
spent the next 15km working on an excuse for losing it.

 

As
I neared the finish and experienced the extreme cold and rain, I knew the rest
of the group were waiting for me. I met up with my sister just before we
finished and broke the news to her, and together we tried to think of possible
solutions to the problem. The finish looked like a ghost town, with people
squeezing into tents to escape the rain, and our friends were not at the agreed
upon meeting point. We looked around for an hour, but couldn’t find them. They
had decided to queue for the shuttles to take them back to the parking area.
They were freezing and cramping… and waiting for the car key.

 

My
sister and I joined a couple to get a taxi to the car park, and they offered to
drive me back to the hotel. Meanwhile, the other three were still waiting for
the shuttles. I phoned Europcar and tried to explain that I didn’t rent a car
with them, but that I would like to arrange a second one because I lost the
keys of the car that my friend had rented. It took a while to explain why my
friend couldn’t phone them. Eventually, they sent out a wonderful gentleman
with a replacement car. He picked me up at the hotel, and arranged for the first
car to be towed. Meanwhile, I phoned the taxi driver from earlier and asked him
to go look for my friends, and at 3pm they reached the hotel after a long, cold
day. At dinner that night, we all agreed that it was a weekend that we will
never forget. And we are definitely going back next year!

 

 

No
Pressure… NOT!

Old Mutual
Two Oceans Half Marathon, Cape Town, 7 April

 

Years ago at a Two Oceans
pasta party, I sat next to Big Dave Coetzee from KZN, talking about him pacing
the sub-3:00 bus. Such a slow, boring pace, I though… No pressure, I thought…
but here I was at the start in 2012, with a sub-3:00 Puma Pacesetter flag. Boy,
was I wrong about no pressure! – BY WILBY
STEENKAMP

 

Crossing the start line already 4 minutes 56
seconds behind schedule and going through the 1km marker on a ridiculous 15 minutes
prompted numerous questions from the athletes around me: “Are we going to make
it?” or “Will the bus get us there on time?” We soon started picking up the
pace, but now the questions became “How many races have you paced?” and “How
many Oceans halves have you done?” They were obviously looking at the number 2
next to 21km on my race number, and my unique physique. It was only when I
answered about 50 and 192 that I started gaining their trust.

 

At 8km we were only 1:10 behind and the bus started
cruising at sightseeing speed. The rain at 9km was a shock, but we cruised up
Southern Cross Drive, walking two minutes, jogging one minute. Going downhill
to Kirstenbosch, the passengers in the bus started to realise that 8min/km would
take them to an easy finish. At the 17km marker, I jogged back for 500m to get
as many new passengers as possible on board, and some athletes were very
confused with this bus going the wrong way! I made a last call on latecomers at
20km and then we slipped and slid in on 2:59:24. It was a great day for me as a
pacesetter, and I am thankful to PUMA for making it possible.

Tri Action in PE!

My First Comrades

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ED JARDIM

As a boy,
Ed would wake up early to watch the Comrades, not knowing that years later,
he’d be training for his first Comrades in 2012. Ed, Group Communications Executive for Murray and Roberts, has two passions
in life: His job and road running. “Comrades is part of South Africa’s
DNA! Last year I seconded a friend and
the spirit was unbelievable.”

 

Ed was bitten by the running bug two years ago and was encouraged by
friend Morn? Reinders to do longer distances. “He’s got eight Comrades behind
him, so he also gives me advice!”

 

Ed lies awake thinking about Comrades, puts in 60km of training a week
with long weekend runs and his preparation for the big day is all on track. By Comrades, he would have completed
five marathons and three ultras, and run a total mileage close to 1 200km since
January. “I’m ready. Comrades is going to be amazing – it’s something someone
can put on their CV.”

 


SHAUN NAIDOO

At 93kg,
Shaun decided to make a drastic change in his life. Having dealt with a
divorce, arthritis and rehab, he decided to transform himself. “I’m 20kg
lighter and I have dedicated myself to run as much as I can.”

Shaun has
challenged himself to 12 marathons in 12 weeks in 2012 as well as the 1 000km
challenge for The Wildlands Conservation Trust and the Wetnose Animal Rescue
Centre.

 

He was a
volunteer at Comrades last year, handing out water to passing runners. “I fell
in love and knew I needed to do it!” If Shaun’s 12 in 12 challenge goes to plan,
Comrades would be his 12th race and he is eager to cross the finish as
he always does – with several cartwheels!

 

Shaun runs in
the mornings, attends time trials at Alberton Athletics Club, and does his long
runs on weekends. For inspiration, he has placed Comrades logo stickers on his
laptop, his office desk and on a mirror at home. “Comrades is not a
destination, it’s a journey for me, and it’s just the start. Maybe I’ve got
rocks for brains, but this is what I drive to do.”

 

CLAIRE MATHEE

At the
beginning of 2011, Claire never even thought she’d finish a 10km race, but now
she is ready to tackle her first Comrades. She runs for the Fish Hoek Athletics
Club and was inspired by her Comrades clubmates. “They encouraged me to try
Comrades. I did my first 21km last year. I also ran the Peninsula Marathon and
often do 50km training runs.” She works for the Cansa Association, is busy
studying for her Masters in Educational Planning at UCT, and still manages to
fit in training.

 

Claire says
she is getting excited for the Big C and cannot wait to experience the
atmosphere on race day. “I don’t want to get too stressed because I’m there to have
a laugh and fun. If I don’t worry, I’ll do my best!”


Running with Elephants

Should You Dare to go Bare?

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Open
any running publication or go online these days, and you will be bombarded with
messages about the benefits of barefoot running. Walk into running stores and
you will find more and more barefoot technology, or minimalist shoes, some with
soles so thin that you may as well be barefoot. And give a barefoot/minimalist
running fan half a chance and they will tell you that everybody should be
running barefoot!

 

The
problem is, while there are definite benefits to be gained from running
barefoot, or as near to barefoot as you can handle, there are also potential
risks. Some experts
say that wearing shoes causes the small muscles in our feet to weaken and the
tendons, ligaments and arches to stop doing their job. They believe that extra
cushioning and inserts in shoes result in poor foot biomechanics and increased
risk of foot, leg and knee injuries. Other experts argue that the right shoes will
correct biomechanical problems and actually reduce injuries. So there are compelling
arguments for both sides of the debate to go shoeless, or wear as little shoe
as possible.

 

THE PRO’S…

?        
Stronger feet: You will strengthen the
muscles, tendons and ligaments of the foot.

?        
Reduced injury risk: Removing the heel lift
of most shoes helps the Achilles tendon and calf muscle lengthen, which may reduce injuries such as calf pulls
or Achillies tendonitis.

?        
Forefoot striking: You learn to land on the forefoot rather
then the heel, allowing your arches to act as natural shock absorbers. (Heel
striking only came about because of the excessive padding of running shoes, and
research shows that landing on the heel is essentially putting on the breaks
every step.)

?        
Improved balance: Without shoes, you
activate the smaller muscles in your feet, ankles, legs and hips that are
responsible for better balance and coordination.

?        
More grounded: You’ll learn to spread
your toes and expand your foot, making it a more solid base to support your
movements.

 

… AND THE CONS

?        
Injury risk #1: Your muscles will initially
feel overworked, which could lead to Achilles tendinitis or calf strains when
the typical heel lift is removed from the shoes.

?        
Injury risk #2: The bottom of the feet (plantar
surface) for most people is soft and tender. Going without a stiff-soled shoe
may initially cause plantar pain, or worse, full-blown plantar fasciitis, as
well pain around the metatarsal bones of the toes.

?        
Less protection: Shoes offer protection from road
debris such as glass, nails, rocks and thorns. They also offer insulation in
cold weather.

?        
Blisters: You may battle blisters
until calluses are formed.

 

LAST WORD

Recently, a
number of studies have emerged showing an increase in the number of lower leg
injuries suffered by runners who have transitioned to barefoot running or minimalist
shoes, but that is not to say that barefoot running is necessarily bad for us,
as explained by Doctor Ross Tucker of the South African Sports Science
Institute.

 

“In my opinion,
I’d say that every single runner will benefit from barefoot running as a
training method. It changes muscle activation patterns, strengthens muscles and
tendons that we don’t activate nearly as well in shoes, may be an effective
form of rehabilitation, and it’s really enjoyable. So I would say that everyone
should incorporate some barefoot running into their training programme, whether
it’s a two-minute warm-up, an easy 30-minute jog once a week, or some sprints
after training. I’d say try it out and feel the difference it makes.”

 

“However, practically,
theoretically, logistically and for many other reasons, some people will not
take to barefoot running well enough for them to become 100% barefoot runners. It
may prove to be the answer to some people’s prayers, and the secret to
injury-free running for life, but can’t be used in the same dosages by everyone
else, as they may have an entirely different history and thus set of contra-indications.”

 

So
the bottom line here, if you’ll excuse the pun, is that you should not simply
throw away your conventional running shoes immediately. Transition slowly into
minimalist shoes, and then to barefoot running, and let your body acclimatise
to the change. That way you will reap the benefits of barefoot running with far
less risk of injury. And you will find out the easy way if it works for you or
not.