Author: Modern Athlete

In spite of the fact that runners are generally very health-conscious, many have a few bad nutritional habits, so check out these tips and make your own list of resolutions to kick-start 2017 on the right nutritional note. – BY CHRISTINE PETERS, REGISTERED DIETICIAN

Before I get into the actual resolutions, let’s consider who makes the nutritional decisions in most households. The main caregiver in a family, usually the mother, needs to be energetic and organised to make healthy eating happen consistently within the family. Therefore, the impact of a mother’s health on the household diet cannot be overstated, according to research. When the main caregiver is sick, tired or unmotivated, the household diet tends to slide.

Secondly, older people who sleep for less than five hours each night are more likely to gain 5kg or more over a two-year period, according to a study done in Spain. The researchers analysed the sleeping patterns and body measurements of over 3500 people aged 60 and older, and found the optimal sleep duration for weight maintenance in this group appeared to be seven hours. So don’t compromise on your sleep! Right, now let’s get to a few basic nutritional tips that you can turn into resolutions:

RESOLUTION 1: DROP THE JUICE FOR MILK
Research has found if you replace your morning juice with a glass of fat-free milk, you will manage your weight better. The study found that a glass of skim milk with your toast or breakfast cereal reduces mid-morning munchies more than a glass of juice. In fact, milk-drinkers ate 10% less food four hours after breakfast than those who drank juice for breakfast.

RESOLUTION 2: AVOID THE TAKE-AWAY TRAP
If you tend to be a convenience connoisseur, try keeping these three easy tips in mind:
• Sauces are dangerous: A single squirt from a tartar sauce bottle contains about 500kJ. You would need to run at full pace for about 15 minutes to burn this off. On top of this, a take-away burger and chips will often have two or more sauces. You do the maths!
• Portion size: One large portion of chips is too much food for any one person. Half this amount is much more reasonable and half the fat and calories.
• Preparation is important: Sweet and sour pork is prepared by coating high-fat pork in batter, then deep frying it in oil and finally boiling it in sugar (the ‘sweet’ bit). That’s why it’s so energy-dense. Always ask how your food is cooked so you know where the hidden energy is.

RESOLUTION 3: BEWARE THE LOW-FAT TEMPTATION
If a food product is ‘low-fat,’ you probably eat more. Various studies have shown that when people see a food labelled ‘low-fat’, they tend to dish up around 25% to 30% more, usually because they often assume the energy (kilojoules) content of a food is much less in foods labelled ‘low-fat. So be careful of making that mistake this year!

It’s that time of year… January, and New Year’s Resolutions are the hot topic as streams of people hit the gyms, hoping to fulfil the exact same health and fitness resolutions that they probably set themselves the year before. And that’s why you should consider signing up for the #9to5Challenge instead. – BY 9TO5 COACH JEANNIE JORDAAN

When it comes to New Year’s Resolutions for health and fitness, most people go for the same options year after year:
1 I will lose those kilo’s and reach my goal weight.
2 I will ride my bike every weekend.
3 I will go running every day.
4 I will drop my body fat percentage.
5 I will eat healthy, cut out alcohol and drink more water…

Blah, blah, blah, blah… We’ve all been on this roundabout, possibly even for umpteen years of re-hashing the same old resolutions. The irony is that most of us never actually stick to these resolutions… because “it’s hard!” I hear that phrase used year after year, especially after the January rush, when the magnitude of the goal sets in by February or March. In fact, I’m convinced the phrase “But it’s hard” should have its own ‘emoji’ – something that resembles a defeated heap of brain matter – because one thing I have learnt from years of training myself and others is that the body can usually keep up.

It’s the mind that plays tricks on us and tells us we can’t, because it’s too hard, when in actual fact we can… we just need a plan! And that’s where the #9to5Challenge steps in, to take the thinking out of the equation and turn it into an easy to follow, easy to fit into your lifestyle programme to get you moving in 2017 and finally succeed at sticking to those annually-repeated resolutions.

While this past, first year of the #9to5Challenge has been exceptionally rewarding and has seen hundreds of challengers reach their goals, the #9to5Challenge team is planning bigger and better challenges for 2017. From spreading our wings over more parts of Gauteng, and catering not only for 5km challengers, but also 10km and 21km challengers, to also offering a fully inclusive nutrition package through our resident dietician, Sarah Wildy. And there are amazing prizes up for grabs for “Best Overall Achiever” and “Most Improved” challenger. This challenge is the whole package, with support and guidance in abundance.

LESSONS LEARNT…
At the same time, I can’t help but look back on what I learnt in 2016. What stands out the most for me is the WHY that challengers arrive at their first session with, and this goes hand in hand with our theme “Old Resolutions… Renewed.” I have seen that the more meaningful your WHY is to you, the more likely you are to succeed in attaining your goal. There are those that run because they “want to” versus those that run because they “have to,” and the motivation behind either one of these reasons to run (your WHY) can determine vastly different outcomes when targeting your goal.

Those that are motivated solely by being forced to run by parents, peer groups, partners, etc, or are targeting an external goal to make others happy (running to lose weight because it is perceived to be more socially acceptable, or for a partner) are less likely to enjoy the journey, or achieve their running or weight-loss goals, and tend to find it hard. Conversely, those that are trying to make lasting lifestyle and health changes to feel better physically and emotionally, and who, while on the journey of learning how to run, start to love the feeling of pushing themselves to new and higher levels, who enjoy both the solitude of running alone and the social time with new friends, will be more likely to adopt running as a lifestyle and tick that ‘Old Resolution… Renewed’ off the list.

SEIZE THE MOMENT
As far as hopes and wishes for the #9to5Challenge go for 2017, we want to help you tick your tired resolution off your list and bring you into a new way of thinking, feeling and experiencing health and fitness. Then we will achieve OUR goal. So what are you waiting for? Sign up now. Go on, I challenge you!

Sign Up Today!
The #9to5Challenge takes non-runners to their first 5km race, and upwards, after just nine weeks! To register or get more information, go to www.modernathlete.co.za/ page/9-to-5-challenge, or mail [email protected]. Also, more info at www.facebook.com/9to5Challenge.

Having won an Olympic bronze medal in Rio, Henri Schoeman has the triathlon world at his feet, and he says he is hungry for more success in the sport he has made his focus since he was 16 years old. – BY KYLE DEELEY

The 2014 Commonwealth Games triathlon event in Glasgow, Scotland, left Durban-based SA pro triathlete Henri Schoeman with mixed feelings… It was his first major Games, having turned pro the year before, and he was in good form, which saw him up with the leaders on the bike leg in the individual race. “I think it might have been a little too early for a great performance. However, I set myself up for possible medal contention by being in a breakaway with the Brownlee brothers of England and another Scottish athlete, but then I crashed very early in the bike leg and fell back to the large chase group, and I finished in a disappointing 16th place,” says Henri.

Having watched his SA teammate Richard Murray finish third to claim the bronze medal, Henri was back in action a few days later in the mixed team event alongside Richard, Gillian Sanders and Katie Roberts, and this time things went exactly to plan. “The team race was extremely exciting! It was a great opportunity to be part of a team and on the day the South African team executed the perfect race. We had the best team spirit out there and that contributed a lot to our silver medal finish. Winning that Commonwealth medal is something I will always remember and cherish.”

BIGGER AND BETTER
Fast forward two years and Henri went to the Rio Olympics on the back of a solid couple of years on the ITU world circuit, including a prestigious win in the World Triathlon Series Grand Finale in Cozumel, Mexico, shortly before the Olympics. “Being the first South African and only the fourth man to ever win a WTS Grand Final is something I am extremely proud of,” says Henri. However, he arrived in Rio with a suspected respiratory illness: “I had a fever the whole week before the race, and the doctor only gave me the all-clear to be on the start line a few days before the race.” Fortunately, race day saw the young South African enjoy an incredible race, and despite a tough bike leg, he was able to push harder than ever on the run to come home third and claim the Olympic bronze medal (with Richard using his running strength to recover from a slow start to finish fourth). It was SA’s first ever medal in Olympic triathlon.

Unsurprisingly, Henri says his Rio medal-winning performance really put him on the map and triggered big changes in terms of his profile, invites, and endorsements. “The bronze medal in Rio is the highlight of my career thus far, a dream come true. It felt great but was also a very humbling experience standing on the podium, proud of my achievement and realising that all the sacrifice and hard work had finally paid off. Since then life has become extremely busy, with many requests for interviews, appearances and talks. I have become more recognised in South Africa as well as on the triathlon circuit, and so far sponsorships and endorsements have increased quite a bit coming into 2017, which is always a good thing!”

He adds that Rio has proven to be a life-changing experience, much more so than Glasgow. “It’s two completely different cultures, although similar from a Games layout and protocol perspective. The Olympic experience is very special and unique, and to be there and represent my country was a very proud achievement. Also, the atmosphere of staying with Team South Africa was cool and the medical team went above and beyond to make sure everyone was attended to and fit and healthy to perform at their best.”

DESTINED FOR STARDOM
Born in Vereeniging in 1991 but having lived in Durban since high school age, Henri participated in various sports at school, including cross-country, surf-lifesaving, swimming, karate, duathlon and triathlon, but swimming was his main focus. “My dad was always a sports person, so I grew up in a sporting environment and had love for sport from an early age,” explains Henri. He excelled in swimming, as did his brother Riaan (who won a bronze medal at the 2010 Commonwealth Games in Delhi, India), but at age 16 he decided to spread his wings in the world of triathlon, and success came early as he won the SA Under-19 title in consecutive years. “During 2007 I began doing really well in triathlon events. It was then that I felt this was the path that would take me further than swimming and enable me to reach my dream of becoming an Olympian,” says Henri.

However, in 2009 he suffered stress fractures in his shins, followed by a motorbike accident in 2011, which kept him out of competition for much of those years. Fortunately he used those years to build his leg strength, and by 2013 he was ready to take the world on. He turned pro when he got his first start in an ITU World Series event, but again it wasn’t smooth sailing. “I had a disappointing result in my first race in San Diego and it was a tough pill to swallow,” says Henri. Also, his parents had taken out a loan to get him there, so he felt added pressure to do well. His next event was in Yokohama, Japan, and this time he had a much better result. “Japan went a lot better than San Diego and I crossed the line in sixth place. That’s when I knew I had what it takes to succeed, and I followed that up with a fourth-place finish in Austria.

Since then Henri has collected numerous podium and top positions on the circuit, and he loves being a pro triathlete, but he adds that it is not an easy life. “It may seem glamorous and exciting, but with success also comes struggle. Travelling the world and visiting exciting locations is one of the great things of this job, but travelling is often not a smooth experience, and along with travelling comes stress and fatigue. Also, being in a different country eight or nine times a year isn’t easy, especially when travel expenses are coming out of your own pocket! When I was the new guy on the circuit, my financial sponsors were few and far between, and I relied solely on prize money to get me to the next race. But the most important thing was that I was doing what I love, and that is still the case today.”

MAGICAL MEMORIES
When asked to look back on the highlights of his career thus far, Henri starts all the way back with that second race in Yokohama in 2013. “That race had the potential to make or break me as a triathlete on the World Circuit. Then, the 2013 Kitzbuehel WTS is another one I will never forget. I loved the unique toughness of climbing up the Kitzbueler Horn during the bike leg and then running further up the mountain to the finish. I like challenging courses and that is still known as the hardest triathlon in the world,” he says. “The 2014 race in Tongyeong was my first World Cup win, after a very tough year filled with injuries and disappointment, and it gave me great confidence in myself and my abilities. And the Hamburg WTS race is one of my favourites. The race draws thousands of spectators and the vibe and atmosphere make the race really fast and exciting.

Outside of triathlon, Henri says he still wants to finish his marketing studies, which he put on hold while working towards getting to Rio. “I postponed finishing my studies to focus on training, but I do plan on finishing my studies this year. I am also very passionate about wildlife and I want to help create a movement in wildlife conservation to end the poaching in South Africa. I want to create awareness around our invaluable wildlife.” But for now his focus will remain on triathlon, and he says he wants to achieve more success. “I’m still hungry for more! I want to continue with the World Series and perform well there, and I would like to improve my running to be able to compete with the best in the world. I have my sights set on the Commonwealth Games in 2018 and the Olympics in 2020,” says Henri. As they say, watch this space…

New Year’s resolutions are a common thought this time of year. Whatever your goals may be, whether it is starting a running programme, learning to eat more wholesome foods, losing a few kilos or breaking that PB, all these aspirations require continued effort and modifi cation in training and lifestyle. One aspect that should never be overlooked is nutrition, so here are few handy tips to keep in mind this year.

1. BALANCE CALORIE INTAKE AND EXPENDITURE
The amount of calories (energy) you take in should equal the amount you expend, but runners often train in an energydeficient state. Two reasons for this are: running is commonly used for weight control, so we try to limit certain vital nutrients, such as carbohydrates; and runners just don’t eat enough during the day to replace the energy expended during a run.

Unless weight-loss is deemed as appropriate to your health and performance, a constant energy deficit (and thus often a nutrient defi cit) can lead to detrimental effects on energy levels, health and performance. Your goal should be to take in sufficient calories, and if weight-loss is your goal, you should focus on changing the types of calories you take in from unhealthy ones to more energising ones.

2. KEEP HYDRATED
Fluids play an important role in maintaining health and performance during exercise. As athletes exert themselves, the body produces sweat. Air passing over the fluid cools down the skin and underlying blood, which in turn cools down the core of the body, thus regulating body temperature. As the air temperature rises, more sweat needs to be produced, depriving the body of more fl uid, which must be replaced in order to assist in regulating body temperature. Furthermore, sweat consists not only of water but also of vital electrolytes, which need to be replaced when sweat rates are high.

Fluid-loss and electrolyte imbalances can be detrimental to your performance, so here’s a handy guide to how much fluid you should drink to avoid dehydration:

At rest: You need around 20-30ml per kilogram of body weight. If you weigh 55kg, you will need between 1 100ml (four glasses) and 1 650ml (six glasses) per day, whereas a 95kg male will need between 1 900ml (eight glasses) and 2 850ml (11 glasses). Pale-coloured urine is a good sign that you are hydrated, whereas dark yellow urine means you need to drink more water.

During a race: The best way to determine how much to drink is to perform a sweat test to see how much fluid you lose during your runs. Take off all of your clothes (even underwear) and weigh yourself on a scale, then get dressed and go for a run. Immediately after the run, get naked and weigh yourself again. The difference in your weight pre- and post-run will be the amount of fl uid lost during the run. You should not lose more than 0.5kg in body weight after an event or training session. The bottom line is that all runners lose fluids and electrolytes through sweating and must replace them to keep from becoming dehydrated and overheated. It is important that you understand how much fluid you need to replace, to ensure you are getting enough – but not too much – of what you need to stay healthy.

3. GEAR UP ON ANTIOXIDANTS AND PHYTOCHEMICALS
Are you eating enough fruit and vegetables every day? Do you fi nd yourself making excuses like ‘there isn’t enough time’ or ‘they’re too expensive’? This is the year to stop making those excuses. There is no reason that valuable nutrition provided by antioxidants and other phytochemicals should be lacking from
your diet any longer.

As a runner you may need up to three times more antioxidants than the average person to ward off exercise-induced oxidative stress. This is because exercise produces high levels of free radicals, which are unstable oxygen molecules that damage the body and cause fatigue. The best source of these antioxidants, which scavenge free radicals, is fruit and vegetables, so this year, focus on eating three to five servings of fruit and three to five servings of different coloured vegetables per day.

4. USE ALCOHOL SENSIBLY
Alcohol consumed in moderation does not appear to affect performance, provided you consume the right amount of carbs, proteins and fats, as well as adequate fluids, on a daily basis.

However, the immediate side effects of alcohol include dilation of the blood vessels (vasodilation) and depression of the central nervous system. This will cause you to feel fl ushed and leave your senses dulled. Your judgment, co-ordination and vision can be impaired, depending on the quantity you drink and your personal tolerance level. Alcohol is also bad for fl uid replacement, as it
acts as a diuretic, thus hampering your rehydration.

Contrary to what people may believe, alcohol is not good for ‘carbo-loading’ or fuelling up muscle glycogen stores. The kilojoules you get from alcoholic drinks come from the alcohol, not the carbohydrates (which are high in kilojoules), and new research show that alcohol may interfere with glycogen synthesis, meaning that your muscles don’t operate as effi ciently.

The bottom line is that alcohol should not be consumed prior to or during an event, and a post-event celebratory drink should not be used for your important post-event rehydration or refuelling needs. Once you’re rehydrated, a couple of drinks is no problem. Just keep in mind that when it comes to recovery, because of the vasodilatory effect, alcohol can compound tissue damage, potentially causing extra swelling, bleeding and delayed recovery – so drinking alcohol after a hard run or picking up an injury is
the exact opposite of what we are taught to do with ice and elevation of soft tissue injuries.