Author: Modern Athlete

There is often a misconception amongst women that those with small breasts don’t need to wear a proper sports bra. Well, think again. No matter how what size your breasts are, a quality sports bra is a must, because it helps to keep the connective tissue that supports the breasts strong. Without support, the ligaments lose their strength and don’t have the ability to support the breasts.

If you are engaging in low-impact exercises such as yoga or cycling, you don’t need as much support, but when running you definitely need something that compresses or encapsulates your breasts.

THE RIGHT FIT
Believe it or not, but 80% of women wear the wrong sized bra, be it a sports bra or a normal bra. Therefore, you have to know your size before buying a sports bra, and the best way to find out is to go for a professional fitting. Then use these tips to gauge if you are buying the right bra:
• Straps: The most important thing is they shouldn’t dig into your shoulders. Adjustable straps are the best, as they provide a customisable fit.
• Band: The band should fit flat against your ribcage and more snugly than a lingerie bra. Take a deep breath to make sure the bra fits comfortably. Look for a wide band with strong elastic to provide necessary support. If it rides up in the back, the band is either too loose or the straps need to be adjusted.
• Cups: Your breasts should be fully covered and should not be pouring out of the top.
• Moisture-wicking: Choose a moisture-wicking material that dries quickly.
• Test it: Run or jump up and down in place in the dressing room. Move as if you were running. There should be no bounce or pressure against your chest wall.

Get yourself a decent sports bra and you will make sure you don’t go ‘bouncing along’. You will be surprised at what a difference it makes to your running.

GREAT GEAR FOR GIRLS
Pool-Mate Automatic Swimming Computer by Swimovate
Have you always wanted a swimming watch that will give you all the info on your laps, distance and swimming time at a quick glance? Then Pool-Mate is the perfect training tool for you! It is one of the coolest swimming watches and only fully automatic swimming computer on the market.

The Pool-Mate uses state of the art motion sensors that detect the motion of your arm. The unique software algorithms and digital signal processing techniques analyse the data and extract lap, stroke, distance, speed and calorie information automatically. When using Pool-Mate for the first time, the pool length, your weight and the hand you wear the Pool-Mate on, must first be set. It is as simple as that. You then simply press the Start button and swim!

It has a large memory, plus alarm, and is a fully functioning, stylish, digital watch. It is water-resistant to 50m and available in three funky colours. The Pool-Mate retails at R1299. For more info visit www.poolmatesa.co.za

THIS MONTH WE TRIED
Open Water Swimming
This month I decided to take on an open water swim. As most swimmers know, swimming in a pool is ‘easy’, as you just follow the line on the bottom of the pool in order to keep straight, the water is usually a comfortable temperature, and unless someone is training their butterfly stroke in the lane next to you, there are no waves or currents. But we all also know that swimming in a pool can sometimes become a bit boring. So I headed off to Bass Lake in the south of Johannesburg, donned my wetsuit and took on the open water.

Swimming in general has great cardiovascular benefits and when swimming in open water, there are generally currents which can provide resistance. This will help increase your muscle strength and tone. Also, if you are a triathlete, it is an awesome place to practise your sighting skills.

The best of all is you will definitely not be bored – swimming in open water, under a beautiful African sky, with the sun blazing on your back, is pure heaven. So next time you get bored of the pool, grab a buddy and head out to a safe open water spot. Just remember some safety tips: never swim alone, and always make sure you swim in water that is safe.

Your journey to being extraordinary is now in its final chapter – and what a journey it has been. You have trained hard, got up countless early mornings, sometimes trained twice a day, and sacrificed after-work cocktails, social events on weekends, and in many cases, even family get togethers! But in less than two weeks – when you cross that finish line in Port Elizabeth – you will realise that it was all worthwhile. There is no better feeling than crossing that line and hearing that you are now an IRONMAN. But before you can get there, some final preparation, especially on the mental side, still lies ahead.

Firstly, be EXCITED – be NERVOUS, but be CONFIDENT. No negative comments at all in the days leading up to the event.

CONFIDENCE IS KEY
One of my strengths when I raced competitively was that I was always confident in my ability and the training that I did.
• The most important thing now is to have CONFIDENCE in yourself. If anybody asks how you feel, say GREAT, and that you are READY.
• Do not listen to other athletes telling stories of how hard they have trained; be confident in what you have done to get to the start line.
• DO NOT have any negative thoughts or comments (like fear of the swim) – even if you do have these doubts.

NUTRITION
• Make sure you drink plenty of water or energy drinks in the two days before the event and eat well – both protein and carbohydrates. You will need it, because 12 to 17 hours of racing is tough on the body.
• Eat a light breakfast on the morning of the race: Coffee/tea, toast/bread with honey/jam, or whatever works for you and what you have had in training.

THE BIG DAY
So onto the race. Think of triathlon as a delicious three-course meal, enjoying and savouring each course!
• Starter – 3.8km sea swim. Take it nice and easy, relax and finish with lots in reserve.
• Main course – 180km of cycling. Do this at a good strong effort, taking in lots of liquid and food, going quite hard but leaving space for desert!
• Dessert – 42km of running. Start slowly and build up to a comfortable pace, and enjoy the last few kays.
And like any good meal, there will be total satisfaction when you finish – because YOU ARE AN IRONMAN!

THE LOGISTICS
So onto each part of the race:

SWIM
• Make sure you put Vaseline on your neck to stop your wetsuit chafing in the salt water. You can also use baby oil on your legs to help the wetsuit come off easily.
• Have an energy gel 15minutes before the start.
• Start on the left or right of the main swim pack, depending on which side you breathe (right breathing, start left).
• When the gun goes, WAIT! Count to 20 and then enter the water – do not get caught up in the ‘washing machine.’ Remember, you have 226km to go!
• Stay relaxed, take it easy – there is a long way to go. The two-lap course makes the swim seem easier.

TRANSITION 1
After the swim, head straight into transition, but take it easy. Off with the wetsuit, put on sunscreen and Vaseline to prevent chafing. On with your cycling or triathlon shorts and top. Sunglasses, cycling gloves and socks are a must… and of course your helmet. Do not rush… take it easy.

BIKE
• Start the ride in an easy gear and stay relaxed for the first 20-30km, then build up from there.
• Drink and eat (energy bars/gels, bananas, jelly baby sweets or whatever you have trained with). Stop at aid stations to fill up. Use the toilet if necessary.
• The three-lap bike course helps break up the 180km into smaller chunks. Ride the first lap relaxed, build up to a good pace in the second lap and then try to maintain for the final lap.
• In the last 10km of the ride, use a very easy gear, spin the legs and mentally prepare for the run.

TRANSITION 2
Off with the cycling helmet and gloves and on with the running shoes. Put on more Vaseline and sunscreen. Run with a cap. Take some energy gels with you.

RUN
• Start EASY… your legs WILL feel tired and heavy, but stay relaxed and run slowly for the first 10km.
• Remember, it will get better. Use the confidence in your running ability to speed up. Enjoy passing tired and slowing athletes!
• Stay hydrated and take energy gels as needed.
• The three-lap course will allow you to enjoy the crowd and the support of friends and family – feed off this and keep your spirits up.
• Run as hard as you can in the last few kays!

CELEBRATE
Finally, enjoy the finish. It’s a fantastic feeling to cross that finish line! The last hour at the finish line, with the fireworks at midnight, is a fantastic way to end the day, so be there for the finish. It’s time to party!

YOU ARE AN IRONMAN!

The Unlimited Dusi Canoe Marathon is a gruelling but awesome event held annually over three days in the Dusi Valley between Pietermaritzburg and Durban. The first day is 45km long, including roughly 15km of portaging with the canoe. Day two is also 45km, while day three is 35km, with shorter portaging sections on the last two days. Competitors have a choice to either compete in a single-seat K1 or two-seat K2 canoe.

KING OF THE DUSI
Mention the Dusi and the name Martin Dreyer springs to mind. He has won seven K2 Dusi titles and seven Non-Stop Dusi titles, as well as posted wins in the Vaal Canoe Marathon. And don’t think paddling is where his talents end: he also won the Land Rover G4 Challenge final in 2006 and other events such as the Bull of Africa and the Cape Point Challenge, and even ran the Old Mutual Two Oceans Half Marathon with his canoe on his shoulder!

Today, Martin lives just outside Pietermaritzburg in KwaZulu-Natal, where he owns and runs the Change a Life (CAL) Academy, which he started in 2009. The academy not only aims to train talented paddlers, but also to provide them with invaluable entrepreneurial and life skills. The athletes are provided with everything they need to become the best.

PADDLING FITNESS
There is probably no one that knows more about paddling and the fitness it requires than Martin. “Competitive paddlers need to train at least three hours a day, which includes paddling and running,” says Martin. Specific paddling training can involve nine sessions a week and varies from long endurance paddling sessions and interval speed work to so-called ‘boat gym’ sessions, where a cord is tied around the boat to create resistance. This helps to keep the boat from gliding and slows down every stroke, making the paddler work much harder.

The many portaging sections in the Dusi require specific running training, says Martin. We all know that running in itself is hard work, but running with a canoe on your shoulder is ten times harder! Therefore paddlers need to specifically prepare for this. “You have to condition your body to carry the extra weight on your shoulders. Also, while running with the boat, your head is tilted to the one side. Therefore, running with a boat is very conducive to injuries, because of the uncomfortable body positioning. Over three days of the Dusi, one paddles about 80km and runs about 25km. The Non-Stop Dusi is even harder, because the distance gets covered in only one day.”

Martin, who is as experienced a runner as a paddler, says that running has improved his paddling fitness tremendously. “Running is the core of fitness. It is one of the hardest sports; with cycling you can freewheel at some stage, with paddling you can drift and move forward with momentum, but with running the only time you get a break is when you stop! And then you are not moving forward. Nothing can develop your fitness as efficiently as running.”

CHANGE A LIFE
In 2008 Martin won his seventh Dusi K2 title with KZN local Michael Mbanjwa. “His friends all trained with us and ran barefoot. I realised they can be excellent athletes but don’t have any support structures.” That’s when Martin started the academy. “I trained with a big group for a month and at the end chose the 10 best candidates and developed them further. In 2009, seven of them finished in the top 20 and this year nine finished in the top 24! Eric Zondi finished in an excellent fourth position.”

The success of the academy was further evident when Michael Mbanjwa and Eric Zondi came out front to win the 15th edition of The Unlimited Non-stop Dusi Canoe Race, a 120 kilometre one-day event through the Dusi Valley in KwaZulu-Natal. Mbanjwa and Zondi were in good company on the podium, accompanied by another two pairs from Martin the CAL academy to make it a triumphant one-two-three for the academy.

Martin’s title sponsors are Computershare, Hi-Tec and USN, and he believes in supplying his athletes with the same products. “I have aligned myself with these sponsors and believe in the products.”

The academy provides the athletes with so much more than just paddling skills, however. In winter they also mountain bike and run, and compete in many multisport events. From participating in so many different events, doors have opened for some of the athletes: some have received bursaries to study further, and others have found full-time jobs.

BRIGHT FUTURE
Martin is currently enjoying a break from competition and focussing all his energy on his academy. “It is rewarding seeing the guys achieve. Without sponsorship this would not have been possible.”

His advice to anyone thinking of starting to paddle is to remember that what you put in is what you get out. “Set a goal for yourself, but make sure it is realistic. Ultimately, you must do it because you want to have fun.”

Kenya claimed all 12 individual medals and added all four team prizes at the inaugural African Cross-country Champs in Cape Town, despite sending what was effectively a second team, since the first-choice runners were reportedly in the USA, training for the World Cross-Country Champs, due to take place two weeks later in Spain. Granted, the Kenyans didn’t have to contend with traditional rivals Ethiopia, who apparently left their visa applications a bit too late, leaving the Moroccan and South African teams to do most of the chasing. Still, the Kenyans were in a determined mood, with a World Champs spot up for grabs for the winner in each race in Cape Town.

The Champs were hosted by Athletics South Africa and Western Province Athletics at the Western Province Cricket Club’s sports grounds in Rondebosch, with a winding 2km loop course that featured some interesting embankments and even a quick dash through a cricket bowling net. A fair number of spectators turned out for the event, with all local eyes fixed on the South African contingent in each of the four races, but except for the senior men’s 12km, there was little to cheer about as the Kenyans dominated.

KENYA, KENYA, KENYA
The Kenyan procession began in the junior women’s 6km race, where they claimed the top six positions. Caroline Chepkoech won the sprint for the line over Mary Munanu, while the best South African was Sylvia Tshetlanyane in 12th. Kenya took gold in the team competition ahead of Morocco, with South Africa claiming the bronze medals.

The junior men’s 8km was virtually a carbon-copy of the junior women’s race, with Kenyans once again filling the top six positions and claiming the team prize, with Morocco second and South Africa third. Also, the top two Kenyans were only one second apart after a sprint finish that saw Japhet Korir narrowly beat Patrick Mwaka for line honours. Best amongst the local runners were Luyanda Qolo (14th).

Next up were the senior women, running 8km, and this time Kenya could ‘only’ claim the top five positions. Once again Morocco took silver in the team category and South Africa bronze. Yet again it was a sprint for the line as Mercy Cherono outkicked Viola Kibiwot by one second, while South Africa’s Annerien van Schalkwyk was first SA runner home in 11th. She said that the heat had taken its toll on her, and that she hoped it would be cooler in Spain. “I just ran full-blast the whole way. If it had been one metre longer I think I would have died,” she joked.

In the men’s senior 12km SA’s Stephen Mokoka and Kgosi Tsosane took the fight to the Kenyans in the first three laps, but then the strength of the East Africans showed as they claimed the top four positions, with John Mwangangi taking line honours. Nevertheless, Kgosi’s fifth position and Stephen’s sixth, with Lungisa Mdedelwa following in eighth, gave the local supporters something to cheer about, and saw South Africa take the silver medals in the team competition ahead of Morocco. “We wanted to try and dominate the race from the start, because we’re running on home soil, but these Kenyans are something else,” said Kgosi.

ON TO BIGGER THINGS
Speaking after the event, ASA Chairperson James Evans said he was pleased with how smoothly the meet had gone, despite visa problems “The Ethiopians didn’t get their visas on time, the Ugandans almost didn’t make it, and Kenya and Sudan also had problems, because most left it to the last minute. Still, the CAA thinks the meet was world class, and reckons we should now bid for the World Cross-country Champs. South Africa successfully hosted the Worlds in 1996, in Stellenbosch, so we have the track record to back our bid, and we need more events like this in South Africa.”

With the starter’s gun fired precisely at sunrise (06h03), the race started in clear and cool conditions from the Harlequin Club in Groenkloof, Pretoria. True to form, it was soon taking in a good few hills in the neighbourhood’s undulating suburbs. A total of over 5 000 participants, including numerous celebrities, competed in the three events, which had staggered race start times to overcome any early morning runner congestion.

This was the fourth consecutive year that Medihelp Medical Scheme has sponsored the event, and with this support the race has gone from strength to strength, with an annual increase in the number of participants over this period.

RECORD TIMES
The runners in the flagship 32km race started at a brisk pace and it was not long before the eventual winner, Shadrack Hoff of Toyota Running Club, broke away in the off-road section in the Groenkloof Nature Reserve. He built up a sizable lead in front of the bemused zebra and deer in the park to eventually break the tape in a course record time of 1:50:02. The women’s race was won by Irvette van Blerk of Nedbank Running Club, who showed the rest of the ladies the way over the hilly route before finishing in a record time of 2:12:28, some two minutes quicker than the previous best.

The men’s and women’s winners in the 10km Mini Monster were Transnet’s Benedict Moeng in a record 32:32, and Muchanetha Gwata of Mr Price in 39:45.

Unfortunately the cool weather conditions did not prevail throughout the morning, and the backmarkers had to deal with warmer conditions towards the end of the race. However, their thirst was quenched with an adequate supply of ice cold fluids along the route and at the finish at Harlequins. All finishers, including the 5km fun-runners, received commemorative medals for their respective events, as well as a quality goody-bag with the compliments of the sponsor, Medihelp.

The 2011 running of the Tuks Half and its accompanying races was coupled with the launch of a new major three-year race sponsorship from Bestmed, and the attractive prize money that went hand-in-hand with the new sponsorship certainly helped to attract more elite runners. Added to this, the promise of doubled prize money for any new course records saw the top runners all going out to break those records – with great success. In the two main events, three out of four records were broken, thanks to some quality running.

In the women’s half marathon, Mamorolla Tjoka from Lesotho doubled her prize money of R5000 by breaking the course record, and beating the pre-race favourite Irvette van Blerk, in a time of 1:14:25. She smashed the previous record by a massive two minutes and 56 seconds. The men’s winner in the half was 2009 South African cross-country champion Sibusiso Nzima, who crossed the line in a time of 1:05:56, only missing out on the record and incentive by 49 seconds.

The 10km records had no chance of standing as Stephen Mokoka and Zimbabwean Rutendo Nyahora broke the men’s and woman’s records respectively. Stephen took five seconds off the previous record, clocking 29:32, while Rutendo finished in 35:02, going 37 seconds faster than the previous mark.

A FAST ROUTE
The 10km started at the sports grounds of the University of Pretoria, went out towards Loftus Versfeld and back, then featured a loop through the main campus before returning to the sports ground and finishing on the tartan track of the athletics stadium. The half marathon took in an extra loop through the the sports grounds and the university’s farming area before returning via the eastern suburbs to also finish on the track.

The 5km and 1km fun-run events also proved to be very popular, with loads of toddlers, children and adults taking part and earning themselves a T-shirt and medal, and ensuring everyone went home happy.

Chairperson of the Tuks Marathon Club, Prof Vollie Spies, said they are extremely happy with the outcome of race day and look forward to working with Bestmed in future and to making this the biggest half marathon in Northern Gauteng.

RESULTS
21.1km Men
1. Sibusiso Nzima 1:05.56
2. Lucky Mohale 1:07.37
3. Shadrack Hoff 1:08.24
21.1km Women
1. Mamorolla Tjoka 1:14.25 (CR)
2. Irvette van Blerk 1:15.04
3. Onile Dintwe 1:20.59
10km Men
1. Stephen Mokoka 29.32 (CR)
2. Frik Guys 30.34
3. Luwis Masunda 31.04
10km Women
1. Rutendo Nyahora 35.02 (CR)
2. Cathryn Skosana 37.11
3. Mpho Mabuza 37.32