Author: Modern Athlete

THE FUGITIVES’ TRAIL RUN 13.4KM, ISANDLWANA BATTLEFIELD, NEAR DUNDEE, KWAZULU-NATAL, 21 AUGUST

South Africa’s oldest foot race was recently held in KwaZulu-Natal. The Fugitives’ Trail follows the exact route taken by the defeated British soldiers who fled the slaughter at the battle of Isandlwana in 1879. The trail traverses magnificent game-filled bushveld before crossing the Mzinyathi River at Fugitives’ Drift and finishing high above the dramatically beautiful Mzinyathi River Gorge, at the present day Fugitives’ Drift Lodge. – BY IAIN MORSHEAD

THE HISTORY
On 22 January 1979 a force of 20 000 Zulu warriors tore into a British force of 2 000 soldiers at Isandlwana. The red coats faced a stark choice: stand and face certain death, or try to escape along what was to become known as the Fugitives’ Trail. Today this trail honours the brave soldiers and warriors who fought and died here 131 years ago.

THE ROUTE
Due to the remoteness of the trail and in order to retain the pristine nature of the trail, runners had to bring their own water bottle or bladder and ensure they take out whatever they took in, so littering is not an option.

Starting on the slopes of Isandlwana, internationally acclaimed battlefield guide Rob Caskie set the scene before sending the fugitives and pursuers on their way across broken ground towards the Mzinyathi River.

The trail passed many whitewashed cairns, each a poignant reminder of a life lost on that fateful day. Plunging down a rocky slope the path turned to cross the Manzimnyana River.

Enveloped in the beauty of the magnificent KZN bushveld, the path was technical and difficult. A challenging climb up Impete Hill was followed by a steep descent down to the Mzinyathi (Buffalo) River. There were no physical reminders of the brave Zulu warriors who perished here, but their presence was everywhere. Raw courage, leather shields and steel versus heavy 45 calibre bullets.

Crossing the Mzinyathi River at Fugitives Drift, participants had to wade across a waist-deep river under the care of qualified lifesavers. On 22 January 1879 the river was flooded, and some soldiers chose to face cold steel rather than plunge into the raging water.

The steep rocky path out of the Mzinyathi Gorge passed the Memorial to Melvill and Coghill who died here in a valiant attempt to save the Queen’s Colour of the First Battalion of the 24th Regiment. History tells us how they dragged each other up this slope in a vain attempt to shake off their pursuers. Both were posthumously awarded the Victoria Cross for their bravery (the first ever posthumous award of this decoration).

The steep climb continued before the trail turned to present magnificent views of Isandlwana and the Mzinyathi Gorge.

YOUNG BLOOD
Spurred by the memory of Maritzburg College old boys who lost their lives on the trail, Maritzburg College athletes James Speed (15) and Jonty Fredrik (17) dominated the early stages across treacherous terrain with a fine display of courageous running.

After 9km of running nose to tail, it was James who splashed across the Umzinyathi River first with Trevor Toerien (44), a multiple South-African cross-country champion, wedged between him and Jonty. Toerien used his legendary trail running prowess to pull away from James on the steep climb past the graves of Melvill and Coghill.

EXPERIENCE WINS THE DAY
Trevor broke the tape some two minutes ahead of James with Jonty a few minutes further back. James and Jonty were first and second in the junior category with plucky Connor Mercer (12) in third place. Jeff Speed (50) of Hilton Harriers dominated the masters race and Tollie Bibb (67), a visitor from the USA, was the first grand master.

Hillary Pitchford (26) of Hilton Harriers was the first lady to complete the challenging 13.4km course, with veterans Diane Wearne (49) and Megan Finestone (47) in second and third. Helen Mitchelmore (52) was the first lady master home and Laura Hoffer (66) the first lady grand master.

However it was 71-year-old Margaret Marshall who stole the day as she gracefully won the great grand masters category, finishing together with her husband Barry and daughters Debbie and Cheryl.

It was a day and a race that left nobody unmoved. The race created and sponsored by HoneyGuides Recruitment, aims to bring South Africans together to celebrate our unity by remembering our past.

Interesting Facts
  Johnny Clegg’s song Impi was written about the battle of Isandlwana and the Fugitives’ Trail.
 None of the 800 redcoats who went into action at Isandlwana survived the battle (Many soldiers were superstitious about the shape of Isandlwana, as it closely resembled the Sphinx on their regimental badge).
 A partial eclipse of the sun occurred at the height of the battle.

Wildcoast wildrun, Transkei wildcoast, 9-11 September
Sponsored by adidas and NCC Environmental Services

Three days, 112km, the time of my life! Our very own Modern Athlete Editor, Michelle Pieters, shares her race experience of the Wildcoast Wildrun, one of the most incredible journeys she has ever undertaken.

The Wildcoast Wildrun is a multi-day wilderness trail running event which takes you along the most beautiful and unspoilt coastline: the Transkei Wild Coast. Runners run solo for 112km over three days, starting in Kei Mouth just outside East London and finishing at one of the most beautiful natural wonders of South Africa – the Hole-in-the-Wall. Between the start and finish lies 112km of beauty and scenery that is truly hard to describe to anyone. This is my attempt at it!

THE START OF AN UNFORGETTABLE JOURNEY
Often when people find out that I work at a running magazine their first response is: “Wow, you must have an incredible job!” I do, but no, we don’t get to cycle to work, swim at lunchtime and run all day. As in most other jobs we still need to deal with tight deadlines and other work demands. Am I complaining? No way! My publisher, Mike Bray, every so often reminds me that I have the best job in the world. And of course I agree, especially when golden invitations such as an invite to run the Wildcoast Wildrun lands in my email inbox!

The invite from adidas, one of the main sponsors of the Wildcoast Wildrun, was simple: Join 79 other athletes from 9-11 September for the time of your life! The task: Run 112km in three days. Stage distances are 43km, 35km and 34km respectively and the terrain varies from long stretches of beach running to trail running on cattle tracks, through a nature reserve and sometimes on no paths at all. There are no route markers, just follow the coastline, keep the ocean on your right and run until you see the banners at the finish. And then they mentioned the river crossings… It sounded like my kind of challenge. Was I going to decline? No way. It meant three days of doing one of the things I love best: run! And even better, it meant running long stretches next to the ocean, my favourite part of nature.

Coming from a Comrades background with more road races to my name than trail races, I was a bit hesitant about the terrain but with a good dose of optimism I packed my bags and on 8 September I boarded a flight to East London where my adventure was about to start. After an hour-long bus ride to the start in Kei Mouth, we registered, and had time for a quick look around before the race briefing by Owen Middleton, the race organiser. Sitting under the stars in the cool dark night with 79 like-minded athletes made me feel grateful for the opportunity to be able to live a healthy life and partake in sport in a country with such unspoilt beauty!

DAY ONE: Kei River Mouth to Kob Inn: 43km
The day started in very a special way; we crossed the Kei River on a ferry to the starting line. I did a quick check: running bag, Gu energy gels, plasters, emergency supplies, camera… whatever I’d forgotten was too late anyway. The Wildrun vuvuzela sounded and we were off! The excitement amongst the runners was tangible. None of us really knew what awaited us. At first many of us fiddled with loose running bags as we all tried to find a rhythm. Then we hit the beach and the incredible beauty of it all took my mind off anything that was bothering me.

The first day was characterised by very long stretches of beach running, sometimes on hard sand and sometimes on what was to become ‘the dreaded soft sand’. The beach running was mixed with some inland running on soft sand, grassy slopes, cattle tracks, NO tracks at all and for that matter, any path you found or chose to make your way on.

One of the most beautiful moments of Day 1 was reaching the top of a grassy hill, looking down onto the raging ocean and seeing a group of cattle strolling slowly along the beach. I was in heaven!

Runners started pairing up, chatting and getting to know each other while the beautiful kilometres passed one by one. Then we reached our first river crossing, the Khobonqaba River. At that stage most of us carefully took our shoes off to avoid running with wet shoes and getting blisters. The cool water turned out to be refreshing on tired legs and I was looking forward to the next crossing over the iNxaxo River!

After more beach running… and then some more… we passed through Mazeppa Bay and reached our final river crossing. Then a short beach run to a warm welcome at the finish. Day 1 done!

The afternoon was so much fun; new friendships were formed and runners were sharing their day’s experiences. It was off to bed early.

DAY TWO: Kob Inn to The Haven: 35km
We started the day with a quick repeat of the race briefing from the previous night. Owen explained, keep the ocean on your right, and be warned, whatever you do, don’t get lost in Dwesa Nature Reserve. You might end up running two hours longer than necessary.

Now those close to me know that a sense of direction is not my strongest asset. Owen explained: After you’ve run up the third hill, you hit a dip, you enter a hole in the forest, and see two paths. Follow the one on the right, look for the palm trees (or was it the strelitzia?), stay on the Jeep track…  My head was spinning and I decided to make sure I hung onto my new friends, Lissa Parsons and Tarren Meyer, two runners from Sunninghill Striders. Now these two girls love running just as much as they love a good dice with fellow runners. I was soon to find out that they are like little Energizer batteries that know no end.

We were off! Day two’s scenery was breathtaking. It saw us running through some of the most beautiful beach and inland stretches. I was amazed at the thousands of seashells as big as those you buy in shops that were lying untouched on the beach. At one stage we were running on top of beds of thousands of seashells. Wow! Day two was harder than the first day with a vertical gain of 510m.

At some undulating grassy slopes we had to watch each foot placement as the terrain was quite technical. It started getting hot and the distance also started taking its toll but the scenery made up for it. We reached Nqabara before making our way to the gates of Dwesa Nature Reserve. Lissa and Tarren were on a mission and turned on the pace. Though I am sure we missed all of Owen’s directions (apart from the strelitzia I think I saw!) we managed to make it through the highlight of day two: running through Dwesa Nature Reserve. My favourite part of this was running on no path through long grass taller than me.

One more river crossing at the Mbashe River mouth this time with shoes and all – and a short run on a Jeep track saw us reach the finish at The Haven. I was tired but ecstatic; we finished in fourth, fifth and sixth position amongst the ladies. What an incredible feeling (Thanks Tarren and Lissa).
By now blisters had started setting in and runners were comparing blisters and dishing out the best advice on how to (or how not to) pop a blister. 

BOB’S YOUR MAN
The afternoon of day two made for some emotional (and funny) moments. Bob Skinstad, former Springbok rugby player, was one of the runners in our group. His cause for running was slightly different to ours; he ran as part of the Bobs for Good Foundation, aimed at helping underprivileged schoolchildren with school shoes.

Seven million children in South Africa go without shoes every day. The intention of the Bobs for Good Foundation is to change this, one pair of shoes at a time. The Foundation believes that through the gift of brand new school shoes a small seed of belief, dignity and pride is planted in young learners, which will allow them to grow to become real contributors to our country’s future.

A group of sore and stiff runners with 79km of running in their legs, all bundled on the back of bakkies, in cars and a seatless Vito, to deliver the shoes to the kids. I landed up in the seatless Vito and the air was filled with jokes and laughter as we tried to avoid bumping each other’s blister-filled feet!

The light atmosphere soon made space for some emotional scenes that I will forever remember: hundreds of barefoot Transkei schoolchildren eagerly waiting at the school for their big surprise. And when hundreds of boxes of shoes arrived and they all got a chance to try the right size on, it was heartwarming to see how they gripped each box tightly under their arms before hurrying away with a smile as big as the ocean!
 
The Bobs for Good Foundation has done some amazing work in the past. Check out their website at www.bobsforgood.com.

DAY THREE: The Haven to the Hole-in-the-Wall: 34km
The last day of our 112km journey was upon us. Day three was the shortest distance but by far the hardest day with a vertical gain of 880m. By now our bodies were tired and sore, especially our feet. Starting the first day was not easy. The first few steps were painful but after a few kilometres of easy running the aching muscles started to warm up.

The first 14km were easy running… then the fun started. The terrain was technical, there were very few paths and I’m sure we were a bit lost at some stage. Some runners chose jeep track, others coastline, all making our way to Breezy Point. And then there were the huge hills (no, mountains) we had to negotiate. But each and every time we reached the top of yet another hill the views were incredible. My favourite moment was when Lissa, Tarren and myself were running on a narrow grassy ledge, with a steep descent to the right, the most beautiful blue ocean below and a helicopter filming us only meters away. What a feeling!

It felt as if we crossed endless hills and then suddenly a different feeling set in amongst the runners; it was as if we knew the finish was near. We reached the top of a hill and then there it was; the most beautiful sight, the Hole-in-the-Wall. Our journey was about to end.

A friendly fellow runner offered to take a picture of us girls at the top of the hill. As soon as the picture was taken we started sprinting. Our blisters were forgotten, the sore muscles no longer counted, all we wanted to do was reach the finish line. We sprinted down a steep descent, then onto the beach, through some water and across the finish line. We did it!

THE TIME OF MY LIFE
I truly had the time of my life and experienced something that I will forever treasure. I made new friends and created lasting memories (and scars from the blisters).

Many people say that once in your lifetime you have to run the Comrades Marathon. I say, once in your lifetime you HAVE to run the Wildcoast Wildrun. It will change you forever.

Thank you to Owen Middleton, Tamaryn Jupp and
the rest of the Wildcoast Wildrun team for one of the best organised races I have ever been to. And a huge
thank you to the team at adidas for making the trip possible and sending me on this incredible journey!

 

The Hi-Tec Puffer – or Peninsula Ultra Fun Run to give its full title – is known as ‘the Comrades of trail running’, and for a good reason. It tests your body, mind and spirit while showcasing the scenic beauty of the Cape, starting at Cape Point and running along the spine of the Peninsula’s mountains, before finishing approximately 80km later at Ferryman’s Tavern in the Waterfront, and this year saw Russell Mackintosh take up the challenge for the third time.

Hi-Tec Puffer 80km, Cape Town, Western Province

It’s just before 5:30am. The start is a sea of spandex, headlamps and neon-coloured windbreakers as an icy northwester bites at the 125 runners awaiting the start of the Puffer at the southernmost end of the Cape Point reserve. Jean-Paul Van Belle, the founder of the Puffer and a fellow Fish Hoek AC runner, once told me that the 18 trail junkies who took part in the inaugural event in 1995 didn’t even have permission from the authorities. “We just rocked up and ran,” he said.

Soon we are off and the field immediately stretches out as we make our way along the 13km of road leading to the Cape Point gate. At the first checkpoint I catch up to my wife, Bev, and clubmate, Tommy Ball. Our pace is comfortable, but the predicted stiff headwind is very much in evidence. Just before the checkpoint at Red Hill I feel the nagging hamstring injury that has plagued me recently – it is set to be my companion for the remainder of the day.

The top of Red Hill delivers the first section of jeep and single track before we reach checkpoint five at the crest of Black Hill. The 13 checkpoints serve a dual purpose: runners have to check in to ensure that nobody gets lost, and a smorgasbord of drinks, sweets and savouries are on offer, each station seemingly trying to outdo the previous one with their efforts. Local running clubs man the checkpoints and jealously guard ‘their’ checkpoint from year to year. A case in point are the Pine Nuts from Pinelands, who set up their fabulous ‘Caf? Maclear’ checkpoint at Maclear’s Beacon, the highest point on Table Mountain.

ALL BY MYSELF
I change from road to trail shoes at Ou Kaapse Weg, as the majority of the tar is now behind us. As we start the climb up the Ou Waepad to Silvermine Dam, my companions pull away and I find myself alone for the first time. The wind is whipping across the fynbos, with grey skies above and dark mountains all around – it feels as though I’m running through a scene from Wuthering Heights. My hamstring pain is getting progressively worse, and I focus on getting to Constantia Nek before the eight-hour cut-off. I keep reminding myself that my permanent number is waiting for me at the Waterfront. The Puffer is unique in that entrants choose their own race number, resulting in a host of interesting symbols, words and equations, like ALSORAN, 4U2NV and ∆2005. My own number, LBW 111, is a reference to my cricketing past.

The checkpoint volunteers are the unsung heroes of the Puffer, and the encouragement they give to each runner is phenomenal. At the foot of the FM tower road is a checkpoint manned by Pete and Collette van Eck. To get to this inaccessible point they have to hike over the Vlakkenberg carrying 45kg of supplies, endure a howling wind almost flattening their small dome tent, and yet they are cheerful and encouraging.

Puffer participants run through a landscape that is globally renowned for the rich diversity of its fauna and flora. The race enjoys a close relationship with the Table Mountain National Park, and the field is limited to 125 entrants to avoid damage to the sensitive biosphere. Participants are forbidden from using erosion paths as shortcuts, while littering on the route carries the penalty of disqualification.

CHANGE OF PLANS
The misty summit of Vlakkenberg is followed by a technical descent to Constantia Nek. I’m relieved to make the cut-off with 25 minutes to spare, and happy to find Tommy and Bev are still at the checkpoint, having arrived two minutes ahead of me. Normally runners undergo a backpack check here to ensure they have the necessary warm clothing and equipment for a safe mountain crossing, but a marshal tells us that the race has been re-routed around rather than over Table Mountain, due to the weather. It is only the second time in the Puffer’s history that the ‘escape route’ has been used, and while it eliminates the climb to Maclear’s Beacon and the jarring descent of Platteklip Gorge, it adds 6km to the distance – and it is by no means flat!

The ‘escape route’ starts as a gravel road but eventually narrows to a single track littered with round rocks and occasional sections of boardwalk. A taxing section of steps climbs eternally through a densely-wooded area, and I have to stop and catch my breath regularly, so I soon find myself unhitched again as Tommy and Bev pull away. The frequent river crossings are treacherous and I have a hairy moment when both feet slide off a boulder, but fortunately I land safely on terra firma. At one point I look at the view below and note that I am parallel with Newlands Rugby Stadium. Thirty minutes later I look again… and it appears as though I’m still parallel with the stadium!

ALMOST HOME
Eventually I round the base of Devil’s Peak and the force of the gale almost stops me in my tracks. Despite my fatigue, I manage to run most of Tafelberg Road, before the wicked climb up Platteklip Gorge slows my progress. My loyal seconds, KT, Heather and Mary, are at the Lower Cable Station, offering me support, milk and ‘drugs’.

At the start of Signal Hill the heavens open and I am soaked to the skin in seconds. Halfway up the hill I’m hit by a dizzy spell, but it’s too cold and wet to stay stationary, so I keep moving. The West Coast AC checkpoint comes just in time, as the enthusiastic attendants sit me down and feed me a syrup-filled pancake. Feeling restored, I cover the remaining few kilometres down through Green Point, turn into the Waterfront and cross the finish line after 12 hours and 44 minutes. I’m exhausted and sore, but the journey has been epic. I am elated.

 

 

It is hard to imagine 80 000 people entering a 14km race but that is exactly what happened in August this year at the City2Surf run in Sydney, Australia. The City2Surf broke its own record, set the previous year, as the world’s largest timed run. On top of that, this spectacular race was won in the 90s by a South African! – BY MIKE BRAY

This historic event first appeared on the Sydney calendar in 1971 with a field of 2 025 runners of which only 42 where female. A far cry from when Olympian swimming legend and first-time City2Surf participant, Grant Hackett, fired the gun at this year’s 40th running of the event to signal the start for 80 000 entrants, of which approximately half were female.

Appropriately named, the event starts in Hyde Park in Sydney and follows a scenic 14km route to the world-renowned Surf at Bondi Beach. When you describe the setting of an event like this, you can understand why it appeals to so many.

This year saw not only the biggest field but also one of the closest finishes in the history of the run with Ben St Lawrence (41:05) beating Michael Shelley by only one second! Ben first ran this race 20 odd years ago when he was eight, and it has always been a goal of his to win the City2Surf. Young Lara Tamsett was the women’s champion in a time of 46:54 and showed the genes running in the family as she followed in her aunt, Elizabeth Miller’s, footsteps. Elizabeth won the City2Surf in 1997.

The race has a huge emphasis on fun and charity. You will find runners dressed up in some crazy outfits as they run, walk and laugh en route, and most will also be actively raising funds for charity on the day. This year’s event has raised 2 838 075 AUD (approx R19.6 million) which is an incredible effort. Huge kudos goes to the Modern Athletes of Sydney. It’s the end of winter in August, so runners dressed warmly for the start and Girl Guides collected 11.5 tonnes of discarded clothing from the start line for the Smith Family Foundation.

South African runners have left their mark on the event in some unique ways. John Morapedi was one of a select bunch of athletes who have back-to-back victories. He won the event in 1995 and 1996. His time of 40:19 in 1996 put him as seventh on the all time list and only 16 seconds off the record. John reflects on his victories in our living legend interview in this issue. Another South African, Philip ‘Flying Phil’ Rabinowitz has the prestigious honour of being the oldest person to complete the event. He was 100 years old when he did it in 2004. Philip also gained the title of the fastest 100 year old ever to run 100m with a time of 30.86 seconds, in 2004. Unfortunately Phil passed away in Cape Town in 2008 at the ripe old age of 104.
If you ever plan to be in Sydney in August, make sure you enter the City2Surf; just the sheer size of the event makes it a must
do run.

FAST FACTS
3 000 volunteers are involved in race organisation on the day.
Over the last decade, 617 379 people have entered the City2Surf – five times more than in the first decade!
Eight countries have produced City2Surf winners (Australia, New Zealand, USA, United Kingdom, South Africa, Kenya, Tanzania, Finland).
40 ‘legends’ have run all 40 City2Surf races. 
 Traditionally it is said that whoever is leading the Sun-Herald City2Surf at the top of Heartbreak Hill goes on to win the event.
The oldest person to complete the Sun-Herald City2Surf in its 39-year history is South African Philip Rabinowitz, who in 2004 at age of 100 years and he walked the 14km.
The average person takes 10 000 steps to complete the City2Surf.
222 639 litres of Gatorade have been drunk at the City2Surf since 2005.
Over the last decade, 617 379 people have entered the City2Surf – five times more than in the first decade!

I hope you have decided to take up the Tri Challenge and are ready to show those triathletes what runners can do. If you have not entered the event, do so immediately. Entries are selling out fast! This is the second of our three-part series of articles to help you cross the finish line at the Ironman 70.3 in January in Buffalo City. – BY DERICK MARCISZ

I am sure your introduction to Tri Training went well and you have coped with the concept of training for three very different sports. Let’s revisit the basic principles outlined in the first article and apply them to the next phase of training.

 CONSISTENCY
 Consistency is key; hopefully you have managed
to do the three different sports at least twice a week, for at least a few weeks. We will now aim to increase this slowly, but you should still try to be consistent week after week, and even if you are not able to increase the number of sessions, try to keep a constant two sessions for each sport.

 REST AND RECOVERY
 As the distances and intensity increase you need to make sure you rest when you are feeling tired. Change your rest day to suit your specific needs and, as mentioned last time, approach each training session on the basis of ‘train today’ so that you can ‘train tomorrow’. You should finish every training session with something in reserve. Training too hard one day means that the next session becomes difficult, and that injury or illness can easily occur. The programme is only a guide – listen to your body and rest when necessary!

 TRAIN SMART AND SPECIFICALLY
 Aim to achieve results using your time effectively. Each session should have a specific purpose and should be relative to the event you are training for. This principle is very important as the key to success in triathlon is putting together a performance over the three sports. When you are doing three different sports two to three times each week, this becomes important. As runners, we often go out for a very easy run with no specific purpose. When training for three sports there is no room for sessions without purpose.

THE TRAINING PLAN DURING PHASE 2
Hopefully you have been able to do a few weeks of two sessions per week of each sport. The idea is to build this up to three per week with a minimum of two. From the six sessions you are doing, add one per week until you get to nine sessions in a week. Then go back to six and build up again.

The basic training for each sport will be as follows:

RUNNING
 The longest run so far has been 17km and we will build this to 20km maximum.
  The pace should be easy and relaxed.
 We will also introduce one quality session per week and will alternate between a hill repeat session and a tempo run.
 Any other runs will be at an easy pace.

BIKING
  The longest bike ride you should have done is 50-55km and we will now build this up to 80km maximum.
 These should be at a relaxed pace and getting used to spinning a fairly high cadence of around 90 revolutions per minute.
 We will also introduce some hill work, either repeats or a ride over a hilly course during the midweek shorter ride.
 The 70.3 bike course is quite hilly and you need to get used to riding hills.
  Any other rides are short and at an easy pace.

I would presume that as a novice triathlete you are riding a road bike. I would recommended that you purchase a set of tri bars for your bike. It is important to be aerodynamic on a cycle of 90km, remembering that you will be riding on your own. Drafting or slipstreaming is not allowed in these triathlon events. You need to practise riding in the time trial position on your bike.

SWIMMING
    The swim distance to date has been around 1.6km and we will now take this up to 2km.
   One open water swim per week is essential, doing 2km straight swim in a dam or in the sea.
    Always swim in open water with other triathletes and use these sessions to practice ‘sighting’ the swim buoys as well as swimming in a group.
   Other pool sessions should focus on good technique, and also include some drills if you can.

I generally keep my pool sessions simple, as opposed to the classic training of swimmers. For the 70.3 the aim is to be able to swim the 2km comfortably. It is a fairly short swim in terms of time compared to the bike and run, so for novices the time of the swim is not important. The swim leg of the 70.3 is wetsuit legal, however a wetsuit is reasonably costly especially if this is only a once-off event! Use one if you can as this will definitely help a novice in the swim, but the distance is short enough that it is not essential.

‘BRICKS’
We now need to introduce ‘brick’ sessions into your training. These are sessions where you do two of the sports in the same order as the race, and get your body and mind used to cycling after swimming and then, more importantly, running after cycling.

Swimming to bike bricks are best done at the gym: Swim a continuous 1km at a good pace and immediately afterwards, ride a stationary bike for 30 minutes, again aiming for a good speed on the bike. This is the easier brick session.

Biking to running bricks are much harder: The aim here is to run a few kilometres after a bike ride, either the long bike ride on the weekend or after a shorter midweek ride. The distance run should be short, starting at 3km and doing a maximum of 6-8km. These sessions are difficult as the muscles you use for cycling and running are very different. When running off the bike, work on your running ‘form’ and ‘cadence’ (number of strides per minute). Try to do these runs at the pace you would expect to run in the 70.3, which will be significantly slower than your usual 21km times.

TRIATHLON RACES
There are many triathlon events on the calendar leading up to the 70.3. It is important to experience these events as part of your preparation. Training is no substitute for doing a race to experience the swimming in a large group, transitions, pacing your ride and then running on tired legs!

Start with one of the BSG/Energade sprint events (600m swim/20km bike/5km run) and then in November try a standard Olympic distance race (1.5km swim/40km bike/10km run). Visit www.triathlonsa.co.za and check out the events calendar.

TRAIN WITH A GROUP
Find a group to train with. The fun part about triathlon is training with others. Try to find a training group in your area that will help and assist novices with their training (The Jeppe Quondam Club in Bedfordview has a very active triathlon section that trains together. Contact me for further details if you are interested).

SEE YOU ON THE ROAD, ON YOUR BIKE, OR IN THE POOL!

70.3 TRIATHLON CHALLENGE – PHASE 2 TRAINING

WEEK 5 – 1 November to 7 November
Monday 1 November Rest day 
Tuesday 2 November Run 10km steady easy run
Wednesday 3 November Bike 30km steady ride including some hills, either on a hilly course or repeats
Thursday 4 November Swim 1.8km – warm up 300m easy, 4 x 300m with 60sec rest, 300m easy
Friday 5 November Rest day 
Saturday 6 November am – run Long run – 18km at steady easy relaxed pace
  pm – swim Continuous swim 2km in the pool or open water
Sunday 7 November Bike Long ride – 60km at steady easy pace
   
WEEK 6 – 8 November to 14 November
Monday 8 November Rest day 
Tuesday 9 November Run 10km tempo run – run out 5km easy and return at a brisk pace
Wednesday 10 November Bike 30km easy ride
Thursday 11 November Swim 1.8km – warm up 500m easy, 10 x 100m with 30sec rest, 300m easy
Friday 12 November Bike 30km steady ride including some hills, either on a hilly course or repeats
Saturday 13 November am – run Long run – 18km at steady easy relaxed pace
  pm – swim Continuous swim 2km in the pool or open water
Sunday 14 November Bike Long ride – 65km at steady easy pace
   
WEEK 7 – 15 November to 21 November
Monday 15 November Rest day 
Tuesday 16 November Run 10km hills either run a hilly course or do 4/5 x 300m hill repeats
Wednesday 17 November Bike 30km easy ride
Thursday 18 November am – run 10km easy run
  pm – swim 2km – warm up 500m easy, 2 x 500m fairly hard, 2min rest, 500m easy
Friday 19 November Bike 30km steady ride including some hills, either on a hilly course or repeats
Saturday 20 November am – run Long run – 20km at steady easy relaxed pace
  pm – swim Continuous swim 1.7km in the pool or open water
Sunday 21 November Bike Long ride – 70km at steady easy pace. Work on cadence
   
WEEK 8 – 22 November to 28 November
Monday 22 November Rest day This is the peak training week! 9 sessions!
Tuesday 23 November Run 10km steady run, running last 2km at brisk pace
  Swim 2km – warm up 300m easy, 5 x 300m with 60sec rest, 200m easy
Wednesday 24 November Bike 30km easy ride
Thursday 25 November Run 10km tempo run – run out 5km easy and return at a brisk pace
  Swim 2km – warm up 500m easy, 12 x 100m with 30sec rest, 300m easy
Friday 26 November Bike 30km easy ride with 3km brick run
Saturday 27 November am – run Long run – 15km at steady easy relaxed pace
  pm – swim Continuous swim 2km in the pool or open water
Sunday 28 November Bike Long ride – 75km at steady easy pace. Work on cadence
   
WEEK 9 – 29 November to 5 December
Monday 29 November  This is a recover week – back to 6 sessions
Tuesday 30 November Run 10km steady easy run
Wednesday 1 December Bike 30km easy ride
Thursday 2 December Swim 1km swim in the pool followed by 45min on stationary bike
Friday 3 December Rest Day  
Saturday 4 December am – run Long run – 18km at steady easy relaxed pace
  pm – swim Continuous swim 2km in the pool or open water
Sunday 5 December Bike Long ride – 80km at steady easy pace. Work on cadence