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Midlands prepares for Ultra

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The KZN Midlands is once again gearing up to host over 1500 competitors and their families for the Midlands Ultra Triathlon on 29 November.

This biannual ultra-triathlon attracts amateur and professional athletes from across Africa and Europe to the beautiful KZN Midlands.

This exciting event is one of SA's biggest triathlon events and is part of the African National Triathlon Series, which staged the inaugural Sun City Ultra Triathlon in May 2015.

“We are very fortunate to have Midmar Dam in KZN, as it is known as one of the best venues in Africa to stage a multisport event like ours” says race director Damian Bradley from B-Active Sports.

Local professional triathlete Donovan van Gelder, who is a multiple winner of the Midlands Ultra ranks Midmar Dam as the best venue in the country for triathlon: “Midmar's water is always clean and never too cold, The surrounding KZN Midlands are breathtaking and the cycle and run are undulating and challenging, which makes finishing the Midlands Ultra a true achievement for everyone.” said Van Gelder.

“From a personal point of view, Midmar was the venue where I did my first standard (Olympic) distance race in 1988 and I did my first half iron distance race there as well, in 1991. The first time I crossed a finish line in first place overall was at Midmar in January 1991 so nearly a quarter of a century before this year’s Midlands Ultra.”

“I am getting towards the end of my competitive career, as far as winning races overall goes, I turn 45 a month after this year’s race, so it would be special for me to add one more win at the Midlands Ultra before I ease back and start racing in age-groups.”

“The distance of the Midlands Ultra is my favourite and it seems to suit me the best. I have never finished outside of the top three at any race over this distance in my thirty years of racing. So I definitely plan to be a factor again on 29 November. As it may be my last race where I compete for the overall title, I will make sure that I am prepared to the best of my ability. If the weather plays along, I would like to target the four hour barrier on the new route.”

On the international stage, the number of international athletes gets stronger each year, with over 16 foreign athletes already attending the November race , coming from Dubai, United Kingdom, Zimbabwe, Swaziland, Botswana, Germany and Spain.

“Past winners of the Midlands Ultra include James Cunnama, Kent Horner, Stuart Marias, Donovan van Gelder, Gerhard de Bruin, some of whom have already secured their place on the Ultra starting line. Other top athletes Ruan Naude, Freddie Lampret and Henri Schoeman have indicated that this event is on their training schedule for the end of the year.

The event on 29 November is the perfect race to end a successful 2015 year on. Sunday sees the Individual Sprint competitors’ event kicking off at 6:50am, with the Sprint Team Relay kicking off at 6:55am. At 7:20am the Ultra ½ iron distance Triathlon starts, taking the swimmers on a 1.9km swim course before they head out on their bikes into the meandering hills of the Midlands.

On Saturday and Sunday there will be sporting stands, displays and food and drinks available for the whole family the whole weekend.

Anyone looking for a quality exciting event, should give the Midlands Ultra or Sprint race a go. The Event can be done in Teams and Individually and there is something for everyone. To book you place at one of SA’s premier Triathlons, go to www.ultratri.co.za . Entries close on 4 November

Event program:
Saturday :
• Race Registration – 10am to 4pm
• Tri Expo – 10am until 4pm
Sunday Events:
• SPRINT Individuals – 6:50am / 600m swim / 22.5km Cycle / 5km Run
• CORPORATE Team Challenge – 6:55am / 600m swim / 22.5km Cycle / 5km Run
• ULTRA Individuals – 7:20am / 1.9km Swim / 88Km Cycle / 21km Run
• ULTRA Teams: 7:30am / 1.9km Swim / 88Km Cycle / 21km Run
• Tri Expo – 8m until 3pm

 

Check out the Soweto Marathon route

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It’s time to lace up your takkies or line the streets of Soweto in support of the 2015 Old Mutual Soweto Marathon – this year all routes run closer to the richest heritage trail, celebrating the township’s legacy and dynamic identity like never before.


These streets are filled with ritage and the legacy of truly great South Africans. Alive with triumph, passion and tribute, this is a race every South African should do at least once in their life, to become part of a movement that is Greater than Yourself.


The People’s Race promises an experience inspired by some of South Africa’s greats, whether runners participate in the marathon (42.2 km), the half-marathon (21.1 km) or the 10 km race.


For the first time all three routes run through the heart of Soweto, challenging all participants to revel in the township’s rich history, taking on the baton and carrying out the vision of the greats that changed the course of South African history.


“Initially, all the routes did not run into the heart of Soweto due to congestion on the route, but this year we are treating each of the races to the best Soweto has to offer,” says Sello Khunou, chairperson of the Soweto Marathon Trust (SMT).


True to tradition, The Old Mutual Soweto Marathon will connect runners from all over the world to six significant heritage sites dotted along the 42.2km marathon route including Chris Hani Baragwanath Hospital, Walter Sisulu Square, Regina Mundi Catholic Church, Morris Isaacson High School, Vilakazi Street and Hector Pieterson Memorial. This year the 10km route will also take runners into Diepkloof, while the 21.1km route will run past the Orlando Stadium and through Orlando.


The routes were selected to offer a memorable experience and a personal challenge, with the 42.2km selected as a qualifier for the Comrades and Two Oceans Ultra Marathons.


“We understand the value and power of investing in people in order to enable a brighter future for everyone in our country,” says Bandile Mngoma, Sponsorships Manager at Old Mutual Emerging Markets. “Our partnership with Soweto Marathon is our commitment to support local initiatives that gives us the opportunity to help the local economies and businesses within our communities, coming to life.”

The marathon will start and end at the Expo Centre Johannesburg (NASREC) on 01 November 2015, and promises to be even bigger and better than last year’s successful event.


Registration for the Old Mutual Soweto Marathon closes on Tuesday, 06 October 2015.


Runners can register at www.sowetomarathon.com or manually at the following centres: Orlando Community Centre; The Sweat Shop, Dunkeld West Shopping Centre, Fourways Crossing, Bedford Arcade, and South Downs Shopping Centre; Run A Way Store in Lynwood Ridge; Central Gauteng Athletics in Germiston; The Runners Store, Transhed Shopping Centre in Pretoria; and Running – Inn in Brookline Centre in Pretoria.


Join the conversation on Twitter with #OMSowetoMarathon2015, #PeoplesRace and #GreaterThanYourself via @SowetoMarathon.

You’ve only got a week!

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Next year’s Comrades Marathon ‘down-run’ has netted over a third of its 20-thousand entry tally in the first three weeks of its entry process.

With one week to go before the close of early bird entries exclusive to South African athletes, the Comrades Marathon Association has urged runners to be proactive and take advantage of the reduced entry fee.

The early bird entry fee of R380 is valid until 30 September 2015. CMA Race Director, Rowyn James has reminded all South African athletes that there is only one week remaining before it expires.

James says, ‘We hope to have as many South African runners as possible take advantage of this special offer and be part of the 45th ‘Comrades down-run’. As of 1 October, the South African entry fee will increase to R420.’

More than 7300 entries have already been received since the 2016 Comrades Marathon entry process opened on 1 September 2015. Please visit www.comrades.com to view the rising entry barometer.

The three month long entry process will close on 30 November 2015 or as soon as the entry cap of 20,000 has been reached. Entry fees for the 2016 Comrades Marathon are as follows:
• Local Entries : R 420.00
• Rest of Africa : R 700.00
• International : R2400.00

Entry is free to all runners who have completed the Comrades Marathon 25 times or more.

Runners can enter as follows:
• online via the Comrades Marathon website: www.comrades.com;
• by posting their completed entry form with proof of payment to the CMA Office in Pietermaritzburg:
P.O. Box 100621, Scottsville, 3209;
• by handing in their completed entry form together with the original bank deposit slip at the CMA office in Pietermaritzburg.

Entry forms are available at local running clubs, provincial sporting federations and the CMA office; as well as selected qualifying races which the Comrades Team will be attending from September to November.

Next year’s down-run will be the 91st edition of the world’s greatest ultra-marathon on Sunday, 29 May 2016. The race starts at the Pietermaritzburg City Hall at 05h30 and ends 12 hours later at the Sahara-Kingsmead Cricket Stadium in Durban, covering a distance of around 90km.

Stretching, the Truth

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To stretch or not to stretch… that is the question. And the simple answer is yes, but only after your workout. Here’s why. – BY SEAN FALCONER

In spite of regular articles on the topic, which say that stretching before a workout is not good for you, go to any race, track, gym or local meeting point for runners and chances are very, very good that you’ll see at least one athlete leaning into a prolonged static stretch, usually in the belief that stretching as part of a warm-up process will help the muscles become fully active and decrease the risk of injury, prevent muscle soreness and improve performance. But the science behind it says differently.

A 2012 study done in Croatia found that static stretching actually reduces muscle strength by an average of 5.5%, while a more recent study in Australia concluded that pre-exercise stretching did not prevent soreness, nor did it prevent overuse injuries. Then there is the study that found that it takes muscles about 10 minutes to recover the strength lost due to five minutes of static stretching, and another that found that runners who did not stretch before a race actually ran faster than those who did stretch.

When to stretch?
So does this mean you should never stretch? The answer to that one is no, but you need to know when to stretch. Before exercise, you need to warm up your muscles so that they are ready for the hard work about to come. Now think logically: Will holding a static stretch for a few seconds prepare your legs for hard running? No, of course not, whereas dynamic movements such as leg swings, light jogging and bounding will get them ready for the coming run – and that is what helps prevent injury when you start running.

Keep in mind that the latest research confirms that stretching is still good for you: It increases your range of motion in the muscles and joints, while also improving joint function and balance. But it’s all in the timing. Stretching before a workout will just leave your muscles a wee bit tired before you even start working them, thus actually increasing the risk of injury, whereas stretching after a workout will do your muscles good, and help them return to a position of rest.

Stronger, Faster, Further

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Mention the words strength work to a runner and images of bulging biceps and watermelons under the arms come to mind… but none of us can picture ourselves dragging around that much extra muscle baggage on the run. For endurance runners, strength is one of the important motor skills, but you certainly won’t look like Anold Schwarzenegger anytime soon just by incorporating strength work into your training. (For that, you’re going to have to spend hours on end each week in the gym, with no long distance training at all!) – BY RAY ORCHISON

There are a number of reasons why runners need to incorporate elements of strength work into our training weeks. For starters, our western lifestyles do not lend themselves to keeping us strong and our muscles engaged. Just get yourself a pedometer and you’ll be shocked at how little you walk in a day. Our lifestyles are extremely sedentary. We drive to work, spend eight to nine hours sitting in a chair hunched over a computer, then drive back home to spend the evening in front of the TV. This lack of activity results in the weakening and shortening of key muscles as well as developing biomechanical imbalances.

Secondly, and this builds on from the first point, because running is a continuous repetitive motion sport, it is a great exploiter of imbalances and weaknesses. For example, if you have an imbalance in the strength between your left and right glute, you will be favouring one side over the other with every stride you take. This will result in an overuse injury on the stronger side and could rear its ugly head in any of the muscles from the glute down to the foot. It may also result in strained muscles on the weaker side of the body, as subconsciously our brain tries to match the stride length of the stronger side.

Thirdly, in order to run as fast as we can for as long as we can, we need muscles which have been developed and strengthened in order to do so. Kicking in the last 300m of a 1500m race requires sound strength endurance. Maintaining some sort of decent pace and body posture in the final quarter of a marathon requires core, strength endurance and functional strength.

Not all strength work is equal
There are a number of different types of strength work for different purposes, such as:
• Absolute strength (increasing total maximum strength),
• Relative strength (increasing strength relative to body size),
• Power (increasing work output over time),
• Elastic strength (potential for energy through the muscles and tendons),
• Strength endurance (capacity to continue exerting force during fatigue),
• Core (stability muscles of the trunk), and
• Functional strength (movement patterns of specific muscles required in motion).

Focusing on or doing the wrong type of strength will bring about a different training outcome than what you might expect. For example, absolute strength would be a primary focus in events requiring strength, speed and power, such as sprinting or jumping. A distance runner would not be too concerned with absolute strength. Relative strength can be seen as the base work of strength training through which we rid ourselves of any muscle weaknesses and imbalances before moving on to event specific strength work.

Where do we start?
The most important strength elements for runners would be relative and core strength. The importance of identifying your muscle weaknesses and imbalances cannot be overemphasised. In order to enjoy injury-free running we must start here and strengthen those areas which will result in overuse and strained muscles. Our focus must be on the bigger muscles crucial to the running biomechanics. These include the glutes, hamstrings, calves and quads. If these big muscles are not firing, then we end up overusing the smaller muscles and developing all sorts of niggles and injuries. The core is also extremely important and assists us in maintaining an efficient body posture throughout our event.

Once we’ve addressed our base weaknesses we can then move on to the specific strength work which will bring about additional benefits and improvements in our race times. These would be elastic strength, strength endurance and functional strength. Elastic strength is developed through bounding, Olympic lifting, uphill and downhill running and plyometrics. Strength endurance is typically developed in the weight room. Weights should be based on 50-70% of the maximum weight you could lift for a single, all-out repetition. Functional strength is accomplished through weight training as well as through running itself. This type of strength work should include different terrain, inclines and varying speeds.

The golden rule with introducing anything new is always to start slowly and gradually build from there. When incorporating strength work involving weights, start with light weights and first master the movement of the exercise, and then slowly start increasing the weight.

What exercises can I do?
Here are some examples of exercises for the different types of strength. You can find images and videos for these exercises on the internet explaining how they should be done.

1. Core Strength
3 x 30-60sec Alternating leg planks
3 x 15 Stability ball bridges with alternate leg extension
3 x 30secs Straight leg bridge on stability ball
3 x 15 BOSU side crunches
3 x 30sec BOSU side planks
3 x 10 Stability ball back extension

2. Elastic Strength and Functional Strength
Includes running sessions of bounding, uphill and downhill running, and plyometric exercises.
3 x 10 Box jumps
4 x 40m alternating leg bounds
3 x 30sec Mountain climbers with BOSU
4 x 20-30m Carioca quick-step
3 x 30sec Jumping Jacks
3 x 30sec Square hop

3. Strength Endurance
Consists of various weight exercises based on 50-70% of your one repetition maximum lift.
3-4 x 15-20 Single leg press
3-4 x 20-50 Explosive BOSU squats (progress to single leg)
3-4 x 15-20 Single leg deadlift
3-4 x 15-20 Single leg hamstring curl (lift with both legs, resist with one)
3-4 x 15-20 Backward lunge (add weight gradually)
3-4 x 15-20 Bench steps-ups

The new running season is just around the corner, so invest the time now in improving your muscle strength. This will go a long way to ensuring injury-free running as you start incorporating higher intensity workouts and more distance.

Get your Iron on!

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Entries for South Africa’s biggest standard distance triathlon, the Standard Bank 5150 Ekurhuleni African Championship closes in less than a month.

The flagship event in the Standard Bank 5150 African Triathlon Series, the Standard Bank 5150 Ekurhuleni African Championship takes place on Sunday 1 November 2015 at Germiston Lake.

This race has seen some of South Africa’s brightest young prospects and some seasoned professionals take to the stage along with hundreds of first-timers who have entered the triathlon arena – many of whom have gone on to compete at longer distance events such as IRONMAN 70.3 and the full IRONMAN distance.

In 2014, the Standard Bank 5150 Ekurhuleni African Championship introduced a brand new bike course which created a fair and enjoyable race for both professionals and amateurs. Germiston Lake has been host to the event for the past two years providing the ideal backdrop for a great race and family friendly setting within a bustling urban area.

The 1.5km swim is a single out and back swim in Germiston Lake while the 40km bike course which starts at Germiston Lake Park taking athletes onto the N17, is now one of the most enjoyable around. The 10km run takes place in and around the Germiston Lake Park.

The distances involved make the Standard Bank 5150 Ekurhuleni African Championship ideal for first-time athletes and anyone looking to get into the growing sport of triathlon. Relay team entries are welcome for those who would prefer to enter as a team.

The increasing popularity of the event has seen a new addition to the team category this year with the King of the Corporates category now included. The King of the Corporates category is aimed at companies who can enter teams into a separate category and compete for their own trophy and bragging rights. The King of the Corporates category is ideal for company team building.

Entries close at midnight, 2 October 2015. For more information and to enter visit www.ironman.com/5150ekurhuleni.

Get your Xterra entries in!

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Online entries for the 2016 XTERRA SA Season have opened so get your entry in as soon as possible and you could win an overseas trip or a bicycle.

Renowned as South Africa’s premier off-road triathlon, the Fedhealth XTERRA presented by Rehidrat® Sport will return to Buffelspoort (North West Province) the weekend of 22 – 24 January 2016. The following weekend XTERRA will make its debut in Port Elizabeth (29 – 31 January 2016), before culminating in Grabouw (Western Cape) the weekend of 19 – 21 February 2016 in the form of the South African Championships.

“Each XTERRA event will follow the exact same format in 2016,” says Michael Meyer, Managing Director of Stillwater Sports. “Event weekends will start as follows: the XTERRA kids on the Friday, followed by the XTERRA Full on the Saturday and finally the XTERRA Lite on the Sunday. We are really looking forward to our Port Elizabeth introduction. The venue lends itself to becoming one of the most exciting events on the calendar, not forgetting that XTERRA Port Elizabeth will be the only XTERRA SA event to feature an ocean swim.”

2016 EVENT DATES:

Buffelspoort (North West Province)

Date: Event:
Friday, 22 January 2016 Fedhealth XTERRA Kids
Saturday, 23 January 2016 Fedhealth XTERRA Full
Sunday, 24 January 2016 Fedheatlh XTERRA Lite

Port Elizabeth

Date: Event:
Friday, 29 January 2016 Fedhealth XTERRA Kids
Saturday, 30 January 2016 Fedhealth XTERRA Full
Sunday, 31 January 2016 Fedheatlh XTERRA Lite

Grabouw (Western Cape)

Date: Event:
Friday, 19 February 2016 Fedhealth XTERRA Kids
Saturday, 20 February 2016 Fedhealth XTERRA Full
Sunday, 21 February 2016 Fedheatlh XTERRA Lite

Fedhealth XTERRA Grabouw presented by Rehidrat® Sport forms part of the XTERRA World Tour. Athletes competing at this event stand the chance to qualify for the world championship final in Hawaii later in the year.

WIN in the 2016 Fedhealth XTERRA South Africa Champions Challenge:

Fedhealth XTERRA Full entrants will stand a chance to win an all-expenses paid trip to the XTERRA World Championships. To qualify for this competition, XTERRA Warriors must enter and complete all three Fedhealth XTERRA Full Races (Buffelspoort, Port Elizabeth and Grabouw).

There’s a competition for XTERRA Lite Warriors too. Enter and complete all three Fedhealth XTERRA Lite Races (Buffelspoort, Port Elizabeth and Grabouw) and stand a chance to win a spectacular TREK Mountain Bike.

Follow us on Twitter: @XTERRASA / @Fedhealthmed
Like our FaceBook page: XTERRA South Africa / Fedhealth Medical Aid

For further information on the Fedhealth XTERRA and/or to read through the Terms and Conditions of the Fedhealth XTERRA South Africa Champions Challenge visit www.stillwatersports.com or www.Fedhealth.co.za

Go Bokke GO!

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Springbok rugby players have often graced the pages of both Modern Athlete and Modern Cyclist magazines. And because we are definitely and unashamedly South African supporters and we are all rather “sport-crazy”, the “gang” at our Johannesburg offices decided to wear SA rugby supporters’ jerseys in honour of our boys who are currently warming up for their first 2015 Rugby World Cup game against Japan, scheduled to kick off tomorrow afternoon.

Two weeks left for Big C Early Bird Entries

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The Comrades Marathon Association (CMA) has confirmed that more than 6500 entries have already been received since the 2016 Comrades Marathon entry process opened on 1 September 2015.

CMA Race Director, Rowyn James has reminded all South African athletes that there are only two weeks remaining before the special early bird entry fee of R380 expires.

James says, ‘We hope to have as many South African runners take advantage of this special offer. As of 1 October, the South African entry fee will increase to R420.’

The three month long entry process will close on 30 November 2015 or as soon as the entry cap of 20,000 has been reached. Entry fees for the 2016 Comrades Marathon are as follows:
• Local Entries : R 420
• Rest of Africa : R 700
• International : R2400

Entry is free to all runners who have completed the Comrades Marathon 25 times or more.

Runners can enter as follows:
• online via the Comrades Marathon website: www.comrades.com;
• by posting their completed entry form with proof of payment to the CMA Office in Pietermaritzburg:
P.O. Box 100621, Scottsville, 3209;
• by handing in their completed entry form together with the original bank deposit slip at the CMA office in Pietermaritzburg.

Entry forms are available at local running clubs, provincial sporting federations and the CMA office; as well as selected qualifying races which the Comrades Team will be attending from September to November.


Next year’s down-run will be the 91st edition of the world’s greatest ultra-marathon on Sunday, 29 May 2016. The race starts at the Pietermaritzburg City Hall at 05h30 and ends 12 hours later at the Sahara-Kingsmead Cricket Stadium in Durban, covering a distance of around 90km.


Please visit www.comrades.com for any information about the race. There is even an entry barometer which shows how many runners have entered the race.

Celebrating the Sanlam Cape Town Marathon

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With another year of preparation and hard work behind them, the Sanlam Cape Town Marathon organisers are ready to celebrate the second edition of the relaunched race, and there are festivities, events and entertainment on offer for everyone at the annual weekend festival taking place from this Friday to Sunday (18 to 20 September).

Centred around Africa's only Silver Label road race, the Sanlam Cape Town Marathon is geared up to host a record field of runners and visitors, and organisers have ensured that spectators and local residents will be able to join in the festivities.

One of the key focus points for this year's race is the tremendous spectator value on offer, with marathon weekend expected to bring the Mother City to a halt.

Race ambassador Elana Meyer says: “The marathons in New York, London, Boston and others involve the communities in their respective cities, and we're hoping to achieve the same impact here. We call on all Capetonians and visitors to the city to join us in celebration of elite sport and healthy living.”

Free Sanlam Spectator Buses will be available for spectators who would like to follow the race, hopping on and off while experiencing the emotional battle faced by the runners.

The Sanlam Cape Town Marathon Expo, to be held at The Lookout at V&A Waterfront (Grainger Bay Parking Area) on 18 and 19 September, offers a variety of food and drink stalls in a market-like atmosphere, as well as festivities to keep people of all ages entertained. The marathon finish, at Green Point A Track, promises to be equally festive.

There are multiple other points of interest for spectators and runners along the route: Tsogo Sun Newlands Best Dressed Red Carpet – Main Road Newlands; District Six – just below CPUT; City Activation on the Grand Parade Cape Town; Community Chest Bree Street Takeover – Bree Street Cape Town; Over 30 activations and music stations, including bands and DJs and Cape carnival artists in Bree Street.

For those who are unable to join in the weekend festival, there is the additional opportunity to experience the event on live SABC broadcasts. Festivities at the Sanlam Cape Town Marathon Expo will be broadcast live for two hour on Saturday, 19 September from 10:00 to 12:00, and marathon race day will be televised live from 06:30 to 12:00 on Sunday, 20 September.

The race will also be showcased live on the race website www.sanlamcapetownmarathon.com