Category: Columns

Troisport is one of the few clubs in the country catering exclusively for triathletes, and whilst they are learning as they go along, their membership has risen gradually and they are now solidly established, with branches in both Gauteng and KwaZulu-Natal. And it all started with three triathlon-obsessed friends who wanted to share the joy of participating in three sports on one day with their South African compatriots.

Whilst participating at the World Triathlon Championships in Hawaii in 2005, Marc Price, Werner Smit and Steve Pratt got talking and decided to launch the Joburg City Triathlon series when they arrived back on home soil. The first of these races was presented in 2006 and it was a huge success. But what the three friends never expected was that from this, the opening of a triathlon shop and a triathlon club would emerge.

The demand for triathlon equipment and advice was so high that they soon opened Johannesburg’s first Troisport shop in Sunninghill to answer this demand. Marc ran the shop on his own while Werner took charge of the race, but it soon became too big a job and they sold the race to independent organisers whilst staying on as official retail partners. Werner has since left Troisport to become race director of the new 5150 Triathlon series, but Marc and Steve are still involved as directors of the company.

The Troisport club was established soon after the shop opened, as the three friends shared all the knowledge they had acquired from competing and training overseas with new triathletes, helping them to train and prepare for their first triathlons. “We had lots of information to impart on people and wanted to encourage the development of triathlon in South Africa. In a short time, the club grew to 150 people,” Says Marc.

According to Marc, the sport of triathlon grows exponentially every year, and there are about 6 000 active participants in South Africa at the moment. He hopes this trend will continue and that more running clubs will start their own triathlon sections in order to encourage more people to take up the sport. He says there are only about six running clubs in Gauteng at the moment that offer their members this option.

WHY JOIN A TRI CLUB?
Marc explains that the governing of triathlons is a completely different ball game to running and cycling, because clubs for these two sports are incorporated into the governing bodies’ system, whereas triathlons aren’t. Where it makes sense to join a running club, get your licence and race for a year with that number, Triathlon SA (TSA) has no affiliation with triathlon clubs and financially it often makes more sense to simply compete with day licences instead of buying the more expensive annual licence.

Troisport membership gives athletes access to a running licence through the club’s affiliation with the Nedbank Running Club and to a cycling licence through Cycling SA. However, if they do not want to compete in running or cycling races, they do not have to spend money and buy these licences, they can simply join Troisport and learn from the other club members about triathlons.

As things have developed, he says the club has become less and less about training and more and more about information. “Triathletes join us purely on the basis of having access to running and cycling licenses and to have a place they can call their triathlon home. In a perfect world, we’d love people to come ride with us, but triathletes have to find time to train and often our times do not suit them. We are not a training club and not a social club. We can’t teach you how to do the sport, but by hanging around people who know a lot about the sport, you will learn more. We’re information heavy and will always share our knowledge.”

Though information is one of the best reasons to join the club, it is not the only one. Thanks to the close ties between the club and the shop, members get a discount of 5% to 7.5% on purchases at the shop as well as discounted rates at professional coach and club administrator, PJ Delmont. Because there is no rule from TSA that says members of a club have to compete in club colours, and because of the technical nature of triathlon gear, the club does not provide branded tri gear any more, but members do get a Troisport wind slip when they join as well as a bi-monthly newsletter. There are club runs twice a week, 15km on Tuesdays and 10km on Thursdays, and a club cycle on Saturdays, but Marc says because training for triathlons takes up so much time, these events are usually quite small because most club members have to train when it suits them and not necessarily when there is an organised club run.

A SENSE OF BELONGING
“I think the success of our club has a lot to do with the access to our shop. You feel like you belong to the shop and you have a place to hang out and call home. We also have a gazebo at most triathlons, where we have drinks, snacks and servicing for bikes, and the members like that. The fact of the matter is, there is no official reason why anyone should join a tri club if they want to do triathlons. However, people who are new to the sport and want to learn about the ins and outs of training, gear and how the sport works find that the club gives them a sense of belonging, along with loads of information, and that’s what has worked for us.”

Marc says Troisport has a base of about 70 “deathly loyal members,” but membership fluctuates during the year between 75 and 150 members because training is so time-intensive, and not everyone can make a full-time commitment to the sport.  “Most people start out with us and then realise if they want to really progress they should get a coach or join a coaching group, and then they move on, while others stay put. As the sport grows, so will the focus of what the club can offer, but at the moment people who join the club are looking to find other people who know how the sport works, and a sense of belonging. They get that here. This is surely one of the best options available for both established triathletes and anyone who wants to start the sport.”

Training and competing in the winter months in South Africa is perhaps not nearly as harsh as countries that lie further from the equator and thus have much colder winters, but it still gets very cold here, specially in the early mornings or evening when most of us do our training. Thus you need to dress warmly when you hit the road or trails – especially if you’re going to be moving fast. Whether you’re a runner or a rider, the wind chill factor can come into play, where exposed skin is cooled rapidly by the wind passing over it, causing the body to lose heat. The faster the wind, the more heat lost, and the more heat lost, the less efficiently your body works, since it will divert energy to the skin instead of your muscles, in an effort to warm you up again.

For that reason, dressing warmly and covering exposed surfaces is important when training in cold temperatures, at least initially, before you warm up properly, which is why arm warmers are such a great product. Aimed more at cyclists than runners, because a rider’s arms are more immobile and less likely to warm up, and also endure faster wind and a higher wind chill factor, these slip-on sleeves can easily be put on early in a ride and then removed and tucked into a pocket or a waistband once you are warmer. However, even runners can benefit from arm warmers, especially for early morning starts in races when we tend to wear sleeveless running club vests. Here are a few arm warmers we found for you to look out for in sotres and online, and we’ve also thrown in one or two sleeves to consider for the coming summer months, as they are designed to protect your arms from harmful UV rays.

Nalini Manicotti Ventimiglia & Manticotti Pippo Arm Warmers
Nalini has been manufacturing quality Italian cycling sportswear for over 30 years, and several professional cycling teams riding in the Tour de France wear their products. These high-quality thermal insulation warmers have a fleece inner and seamless design for superb warmth and comfort.
R290 – available through Tifosi Cycling Agency, call 011 326 6449 to find your nearest stockist.

CAPESTORM UV Arms
With a UV protection factor rating of 50, these arms will protect you from the harsh summer sun while the wicking fabric helps keep you cool on those long training rides. There are two designs available, plain white and a slightly more expensive but eye-catching white with blue or green print near the wrists.
R195 and R235 at CAPESTORM stores, or call 021 761 2021for more info.

First Ascent Thermal Arm Warmers
A snug-fitting thermal fleece spandex design with gripper elastic to prevent the warmer from shifting while riding or running. Also features a reflective logo as well as three strategically positioned reflective dots to improve your visibility in darker conditions. Available in a variety of sizes.
R199 at First Ascent stockists, or call 021 787 9380 for more info.

First Ascent Sun-Off Arm Protector
Tired of coming home with a typical ‘cyclist tan?’ Then preserve your skin – and social standing – with these arm protectors. Made from a densely knitted elastane fabric that provides a UV sun protection factor of 50-plus, this porous nylon/spandex combination still allows natural breathability and moisture management on hot days. Gripper elastic bands at each end then prevent slipping.
R199 at First Ascent stockists, or call 021 787 9380 for more info.

Primal Wear Thermal Arm Warmers
The American Primal Wear company makes these warmers from Gavia thermal micro-fibre, which provides not only warmth but also factor 50 UV protection, and Influx Gripper seams ensure a snug, comfortable, non-slip fit. The Team Eleven model has a more conservative style, whereas the Tattoo model’s distinctive look will really make you stand out from the crowd!
R349 at www.buycycle.co.za as well as selected cycling stores – see www.tura.co.za for a full listing, or call 083 230 8573.

Salomon XT II Sleeve
Lycra is designed to provide a snug, warming fit but still offer great flexibility and movement – up to 600% stretch – so these arm wamers will fit any arm. The actLITE properties of the material wick moister away from the skin to make sure you don’t get damp and cold on your winter ride or run, and the wamers also provide factor 50 UV protection.
R369 at Salomon Concept Stores, or call 031 313 1400 for more info.

Continental Team Cycling Arm Warmers
A Swiss-made arm-warmer imported by the online cycling retailer Buycycle for the South African market, these well made arm warmers feature silicone top grippers to keep them securely in place, and the stitched orange panels of the forearm provide superb visibility in all light conditions.
R215 at www.buycycle.co.za, or call them on 086 199 0001.

Note: Prices listed are only recommended retail prices supplied by the various manufacturers or importers, and thus may differ from one stockist to the next.

Diabetic Walker
I recently got diagnosed with Type 2 Diabetes. I weighed 116kg when diagnosed, but have since lost 17kg. I am planning on doing my first 5km walk end of July, and I am planning on doing a 10km run in a year from now, therefore I want to start jogging now, but I am worried I might hurt myself because I am still so heavy. Should I wait till I lose another 10kg or 20kg or can I start slowly? – CATHERINE GOOSEN, GOODWOOD

ANSWER
There are many benefits of exercise, especially walking, for Type 2 diabetics. A study done by Newcastle University academics Dr Michael Trenell and Prof Roy Taylor has shown that a 45-minute daily walk can help to control diabetes. It further found that Type 2 diabetics who walk regularly can reduce the negative effects of diabetes. In the study, published in the journal Diabetes Care, Type 2 diabetics were paired with a control group who didn’t have diabetes. Each person was given a pedometer and asked to walk over 10 000 steps a day. The researchers found that walking for an extra 45 minutes daily meant burning 20% more fat – improving their muscles’ ability to store sugar, which helps to control diabetes.

What is exciting about this study is that it provides an immediate way to control diabetes without drugs. By building physical activity into everyday life, the difficulty of making time to go out just for exercise is avoided. It is an important and simple health message: Walking 45 minutes extra a day helps diabetes, and the sooner one starts with this the better.

Walking every day will help diabetics with:
• Improved glucose control – Exercise helps muscles absorb blood sugar, preventing it from building up in the bloodstream. This effect can last for hours or even days, but it’s not permanent. That’s why walking regularly is essential for continued blood glucose control.
• Better cardiovascular fitness – Because people with diabetes are at increased risk for heart disease, this is an important benefit.
• Weight control – Regular walking burns calories, which can help you to lose weight, or maintain weight loss, and in turn can reduce health risks.
• Reduce body fat percentage.
• Increase bone density.
• Lower blood pressure.

The wider benefits of walking are well attested. If you’re yet to establish the habit of walking every day, remember that walking is one of the best exercises you can do, because:
• You don’t need special clothes.
• If you’re very overweight, you can just walk for a few minutes.
• Friends and family can join you on a walk.
• You can walk anywhere: Cities, countryside, shopping malls.

One of the most common reasons given for not exercising is lack of time, but there’s really no excuse for not fitting walking into your day. Contact Run/Walk for Life on 086 100 5566 or [email protected] for a branch near you.

Modern Athlete Expert
RAY BIENEDELL
Run/Walk for Life (Group Director of Operations)

Cramping Arms
I have recently been suffering from cramps on my arms during long distance runs. So far it has happened to me twice. It first started this year during the Two Oceans Marathon at about the 48km mark and then again at about the 15km mark to go at Comrades. I noticed that my legs are super OK when this happens, it’s only my arms, and that slows me down terribly. Please help! – TSHEPO MAMORARE, RANDBURG HARRIERS

ANSWER
The same way that your legs fatigue during a long run, so does your upper body. The difference is that runners train their legs to cope with the distance, but very few train their upper body. Over time, as you tire while running, these muscles fatigue and start cramping. Strength training for the biceps, triceps, upper back and shoulders can help to alleviate or delay the onset of fatigue, pain and cramping.

Tension can also build up in the upper back and shoulder region from keeping your arms in the same position for long periods of time. This can also result in inadequate blood supply to the arms. In order to stop the build up of tension, keep your upper limbs relaxed while running. Make sure your hands are not held in a tight fist, nor are your arms bent rigidly at your elbows. Drop your arms intermittently, relaxing your arms at your side. You can also shake your arms out, and do a few shoulder shrugs and backward shoulder rolls.

 

Modern Athlete Expert
TONI HESP
Physiotherapist in Edenvale, Johannesburg. Has finished 21 Comrades, four Ironmans and two New York Marathons, plus various cycling and canoeing events.

‘Feel the burn from the lactic acid,’ ‘cool down properly so that the lactic acid won’t make you stiff,’ and ‘as long as you stay under your lactate threshold, your body won’t produce lactic acid and it won’t limit your performance.’ These are all commonly used phrases in the sporting world, but there are many facts and myths concerning lactic acid. We investigated a few.
 
Myth: Lactic acid…
Fact: The term lactic acid is often wrongly used. The correct term to use is lactate, since it does not exist in your body as an acid. The reason for this misconception will become clear further on in this article.

Myth: Lactic acid is produced in your body during high intensity exercise.
Fact: Lactate is one of the products of glycolysis (the process of breaking down glucose to produce energy) and thus is present in your body all the time, even during rest.

Myth: Lactic acid build-up is an indication that the muscles are working anaerobically (in the absence of oxygen).
Fact: The increase in blood lactate levels with increase in exercise intensity is only an indication that more carbohydrates are being used to produce energy. The latest research shows that a muscle might never become anaerobic!

Myth: Lactic acid build-up causes the muscle burn during high intensity exercise.
Fact: Hydrogen ions (H+) are a product of energy production. The higher the exercise intensity, the more H+ is produced, which causes the burning sensation. Without lactate, this burning will become unbearable much sooner during exercise – more on this later.

Myth: Lactic acid build-up causes DOMS (delayed onset of muscle soreness) 24 to 48 hours after a high intensity exercise session.
Fact: Lactate is cleared from your muscles and blood within an hour after exercise. During marathon and ultra-marathon events the intensity is usually not high enough to cause a noticeable increase in lactate concentrations. The soreness is caused by microscopic muscle tears, mainly due to eccentric muscle contraction.

Myth: The lactate threshold is the specific point where the body switches from aerobic (enough oxygen available) to anaerobic (in the absence of oxygen) metabolism and starts producing lactic acid.
Fact: Blood lactate production (and usage) rises continuously as exercise intensity increases. At higher intensities, lactate production overcomes lactate usage, and you start seeing a rise in lactate concentration. This is correctly referred to as the lactate turn point.

The BIGGEST Myth: Lactic acid is a useless, toxic by-product of anaerobic metabolism.
Facts: Lactate is essential for energy production during exercise.
• Lactate produced by the muscles is converted to glucose in the liver, which is an important fuel for the brain and can delay the drop in blood sugar during endurance events.
• Lactate released into the bloodstream can be distributed to glycogen -depleted muscles elsewhere in the body and used to produce energy. The heart also uses lactate for energy production. This phenomenon is known as the “lactate shuttle.”
• As mentioned before, H+ is produced during energy production. Build-up of these ions inside the muscle causes it to acidify, which interferes with muscle contraction and causes the burning sensation during high intensity exercise. Lactate helps to transport H+ out of the muscle cells into the blood stream – from there maybe the misconception that lactate is an acid – and thereby prevents the effects of H+ build-up.

If this is all true, is there than any value in lactate testing and specific training?
A lactate test is conducted by measuring the lactate concentration of a small blood sample at every speed of an incremental running test. These concentrations will rise steadily with each increase in speed and it will be possible to draw a curve indicating the increase in lactate concentration as speed increases. The rise will become more prominent at the speed where lactate production overcomes lactate use/removal. This point is known as the lactate turn point. This has traditionally been used to predict performance and indicate at what specific speed/power output/heart rate the muscles becomes anaerobic. We now know that there is no such thing as an anaerobic threshold and research has shown that these tests cannot accurately predict performance.

The value of lactate threshold testing is twofold:
• It can be used to monitor progression in fitness levels. As an athlete becomes fitter, he will be able to run faster at the same lactate concentration. Thus, if the curve moves to the right, you are on the right track with your training.
• The speed or heart rate at lactate turn point can be used to plan training sessions more effectively. Theoretically, lactate turn point is at about 4 mmol/l (this will be different for every athlete, and it’s therefore a good idea to have it tested).

Some runs should be done at speeds at or just below lactate turn point. These sessions have been shown to improve performance and lower lactate concentrations at a specific speed. Sessions at speeds lower than lactate turn point should be done as base training and recovery sessions, and will improve lactate metabolism (producing energy from lactate). High intensity sessions, at speeds higher than threshold, are important to improve your body’s buffering capacity against the H+ produced in the muscles.

As research becomes more advanced, a lot of what we believe now to be fact will be shown to actually be myth. As athletes, we have to stay in touch with the latest research and use the knowledge to our advantage.

Tekkie Town is celebrating its 10th birthday this year and has come a long way from its humble beginnings in 2001. Over the years it has become known as a store catering for the whole family, making it an affordable spend for everyone. Selling great brands at great prices has always been one of the cornerstones of the Tekkie Town business, which has grown tremendously. “At first we grew by three stores a year, then by six and eventually we opened 45 stores in 2008,” says Gert, who describes himself as a born retailer. “In the retail industry, service and a great product is everything. I believe in treating a customer like you want to be treated.”

STARTING OUT
When it comes to retail experience, Gert is right up there with the best, having been in the retail industry for the last 20 years. His career jumpstarted about 16 years ago when he met Braam van Huyssteen, owner of Tekkie Town. “He asked me to manage Tropica, his local store in Mossel Bay. At first, we sold formal pants, belts, shirts and other fashion clothing that catered for the relevant market at the time. But soon we started tapping into the sporting market, selling cricket bats, tennis and squash racquets, sport shoes, etc. We started off with a few major brands and expanded to include most other big brands. The years from 1994 to 2000 were very good retailing years!”

From Tropika, a couple of Sport City’s rolled out, catering for the sport lover. “About the same time the Tekkie Town franchise saw the light. It started as small franchises in places such as Riversdal and Piketberg. From there we rolled out the main Tekkie Town enterprise all over the country, under one owner’s umbrella.”

A PASSION FOR ALL THINGS SPORT
Gert is just as passionate about sport as he is about his career. “I have loved sport since school days. I surfed, and played cricket, squash and golf. But in 2008 I picked up a bad virus and nearly died. Shortly after recovering I had to remove my tonsils, then I had a double groin operation. To top it all, I suffered from high blood pressure and cholesterol. I thought it would never end! Then my doctor suggested I start running. How’s that for a doctor? First he prescribes exercise before he prescribes medicine,” chuckles Gert.

So Gert started running initially for health reasons, but it quickly grew into a passion far greater. “I have a great wife and two loving children, and I realised I had to change my lifestyle, but in the process I started loving running, fitness, the beautiful scenery and meeting likeminded people.”

Gert has achieved many personal victories in his sporting life, one of them conquering the Merrell Eden Duo over 150km. “I was part of a relay team and was very proud when we finished, especially because I had no running background. I was also very proud when I completed the Two Oceans Half Marathon.”

He admires the elite athletes, but it is the average runners who have inspired him most up to now. “Former minister Adriaan Vlok started running at the age of 55 and ran his first Comrades at the age of 62. He finished third-last! That inspired me, and of course my doctor, who motivated me to start running with him in 2010 and to join a club.

Besides running Gert also enjoys mountain biking, as he sees it as great cross-training. He loves surfing and though he hasn’t done it for a couple of years, plans to get back on a surfboard soon. “I think we all have a goal of finishing Comrades, but I would also like to run an international marathon. The idea of participating in events across the globe inspires me.”

BALANCING ACT
Gert describes his working days as full and not always typical. “I believe in hard work at the office followed by a good run or a gym session. Spending quality time with my wife and children is very important to me.”

He fits sport into his busy life by planning ahead and making time for it. “It is not always easy and it takes strength of character to discipline yourself.” Running has definitely influenced his career and work ethic, and Gert believes sport gives you mental strength in your career. “Being fit makes you operate with more vooma! On top of that, running is a great stress reliever. There is no excuse for not exercising!”

When Calie Beneke lined up at this year’s Comrades Marathon, he had only trained 23 days for the big event. A niggling injury kept sidelining him since January and he nearly gave up on finishing his 35th – and last – Comrades Marathon this year. But then something happened; on 25 April an old training buddy from Australia phoned and asked whether he was running the Big C. Calie replied no, but that same afternoon he donned his running shoes and ran 3km for the first time in months. His injury held up and over the next 23 days he followed it up with more runs, his longest run being 30km.

On 29 May, Calie lined up at the start of Comrades 2011., and finished in a time of 10:04, but admits it was a long day on the road. “I didn’t put pressure on myself to finish in a certain time, but my body told me that I was doing too much. The last couple of kilometres I started falling apart. Despite this, it was a good day out and I enjoyed the race.”

THE FIRST OF 35 JOURNEYS
Calie’s first Comrades came in 1967, at the age of 30, shortly after a parachute accident in the army in Bloemfontein. “When they removed the plaster around my leg, I had a pair of tekkies in my hand, and when the doctor asked me what I’m planning to do with the tekkies, I said I’m running Comrades! He told me to forget about it. Shortly after I finished my first Comrades in a time of 8:12.”

Four years later, in 1971, Calie met Comrades gold medallist Gordon Baker and started training with him. “Gordon convinced me to tackle Comrades for a second time. I did and 1971 was the actual start of my Comrades career. In those years I was very competitive. I suppose I still am, maybe now more within myself. When one finishes Comrades, you want to know that you ran to the best of your ability. Comrades is an emotional race and day, no matter how many times you have run it.”

TRAINING IN THE HEY DAYS
Calie remembers his training in the ‘old days’ with fondness and says in those days the longest training run before Comrades was definitely not a 60km run, as many runners do these days! No way, it was running the Comrades route, all 89km of it! He still chuckles about the time he met up with eight friends to run the Comrades route as training. The night before the group of friends watched a movie and returned just before midnight. They realised they had to get up three hours later to run and decided it was pointless to sleep. Why not start running immediately? And that’s exactly what they did. “We arrived at Polly Shortts just as the sun came up.”

Then there was the year when a double tot of whiskey got Calie through another Comrades training run. “Gordon and I were a bit faster than our training group. We got a bit ‘windgat’ and decided we would start 16km outside Maritzburg and catch up with the group. Well, we ran the first 16km in 60min, and needless to say, further in the run I started feeling dizzy and had double vision. I went into a hotel at Drummond to wash my face, and as I walked out the barman asked me if I wanted a drink. I downed a double whisky, and by the time I hit Pinetown I was in perfect shape!”

Since that day Calie has made his whisky drinking at the halfway mark in Drummond his Comrades tradition. He pulls out his little Whisky bottle and downs a double tot before he sets off on his way again. “It’s worked for me! I suppose everyone has their own little remedies. In the old days I know some runners drank salt, glucose, bicarbonate of soda and aspirin, all mixed in their energy drinks!”

THE COMRADES JOURNEY
Calie, who previously ran in the colours of Germiston Callies Harriers and Collegians Harriers, has over the years performed exceptionally well at Comrades. He has earned 20 silver medals, 6 Bill Rowans and 9 bronze medals. In 1977 he placed 12th (6:23), then 13th in 1978 (6:10), 11th in 1979 (6:09), 17th in 1980 (6:04) and 13th in 1981 (6:10). He was also twice a member of the team to win the Gunga Din team trophy at Comrades.

And on top of all that he is the first person to have received the first and the last silver medal at Comrades. In 1979 he finished in 11th position in a time of 6:09, earning the first silver medal on the day. Then in 1992 he got the last silver medal, finishing in a time of 7:29:59. “I didn’t plan that! As I came into the stadium I stopped to look at all the spectators. Then suddenly I heard the announcer saying there were only 45 seconds left to the cut-off for silver medals! I ran so fast and saw the guy with the gun in the air. As I ran across the line I tackled him off his feet,” says Calie, who has a marathon PB of 2:28. His many achievements include running the London to Brighton in 1975 and finishing Two Oceans six times; his best time being 3:33.

SAYING FAREWELL TO COMRADES
In 2003, Calie ran his 30th Comrades, and because he always wanted to finish his Comrades journey on a round number, it would have been his last. “That morning at the start, I cried like a child, and even later on while running. Just thinking that it was going to be my last Comrades made me very emotional. Shortly after I finished I decided to keep going till number 35!”

“Now I am definitely finished with Comrades, but not with running! Training for Comrades takes up a lot of your time; for a couple of months it becomes your whole life and you can’t even visit friends without worrying about the long run you have to do the next morning. I also have some niggling injuries. My body is telling me it is time to stop.” But as long as he is able, he will keep on running. “To me, running is like breathing – I cannot live without it. It is in my blood.”

WORDS OF WISDOM
Calie says it’s up to each runner to decide what works for him or her. He says he is not the perfect example of how one should train, especially because he never believed in a long taper period before Comrades. “Some guys start tapering six weeks before Comrades. I never did, that was when I started doing most of my distance. If you had to dig a hole for a day, your hands will get sore and you will hurt, but do it for a month and your body will get used to it. The same goes for running, over the years my body adapted to my training programme.”

One thing he does believe in strongly is not to race too often, a mistake he says too many runners make these days. In his build-up to Comrades, Calie would only do one race a month. “You cannot run a PB at every race and every time trial. One hard race a month is more than enough.”

Calie, a proud member of Kempton Road Runners, is known for some of his unique ways, such as talking loudly to himself when running. “I know some people might think that ‘old toppie’ is off his trolley, but it helps. When running down Fields Hill at Comrades, I constantly remind myself to slow down.”

His advice to runners is to always persevere until you are tired… and then you still keep on running. “Too many runners think they are tired while running and then they start walking. Actually they are not tired, just fed up of the distance and mentally tired.”

Each time people call me ‘Comrade’, it fills me with pride. I started training for the first time on 1 September 2008 by running four laps on a soccer field in my neighbourhood. Thereafter, I found myself running 12 laps and two weeks later I ran for the first time on the road. As hard as it was, I never stopped since then.

My first road race was the Striders 15km in Springs in 2009, which I finished successfully. The same year I ran my first marathon in Eldorado Park, followed by the Soweto Marathon later that year. It was beyond my wildest dreams when I finished Comrades last year and then the Two Oceans Marathon this year.

I thank people like Sir Richard Branson, my former teachers, my nephew and my family who inspire me and who always encourage me to believe in myself and to live life to the full. I wish that more young people would take sport seriously and realise that it can take them to new heights in life. – Henry Mngomezulu

Lucky to be Alive
I’m lucky to be alive, and it’s because of you blokes. Sometime just before Good Friday, a fair-sized DVT had formed in my right calf, unbeknownst to me. On Good Friday, a big chunk of this broke away and travelled up the veins into my heart, where it should have stopped everything in my body from working.

However, my heart is in such good condition that it managed to pump it clean through all the chambers and valves and spit it out the other side without missing a beat. I thought I had some sort of digestive pain, but four weeks later the doctors decided that the symptoms weren’t those of indigestion, and worth looking into further. A scan showed a pulmonary embolism and a DVT in my right calf. If I was as fit as a normal 56-year-old, I would probably have had a heart attack and be pushing up daisies by now. But I’m not, and it’s the regular cycling at a good pace with all you blokes for the past 25 years that I can attribute that fitness to.

Thanks lads (and lasses), it’s probably a fair thing to say I owe you my life. You never know what’s in store for you, but being fit and healthy isn’t going to hurt your chances of survival. Keep riding and keep healthy. See you on the road in about two months. – WANDY

Thank You Hein!
It’s Friday 27 May and I have been to the Comrades expo, got my first goodie bag and am ready to run this gruelling challenge called Comrades. My numbers are attached to my vest and I am as ready as can be, but the nerves and ‘have I done enough’ haunts me. Time to put my feet up and read my Modern Athlete mag, which I collected at the Expo.

Well, if I ever had any jitters, a man called Hein Wagner has just inspired me. One becomes so introspective, and then I look at Hein’s achievements and his sense of humour and attitude, and I am humbled and know that I can do this and take his advice: ‘If you are at the end of the rope, tie a knot and hang on’. So thank you, Hein – you are amazing! And to Modern Athlete: The advice you give is sound and easy for greenies like me! – SANDY MULLINS

Run for Health
I am a very young runner and have realised there is no sport where running is not included. If you are a runner you are able to participate in most other sports which help you with your health. Some people may think that running is a hard sport, but what they don’t realise is that running can be fun and has so many health and weight-loss benefits. – SBONISO

The Meaning of Comrades
I ran my first Comrades in 1997 and it does define you! For me it was a day to truly get in touch with myself. Spending 11:51 with ‘me’ was a fantastic experience. I realised how goal-orientated I was, how dedicated I was to achieve, and that Comrades is truly a mental race.

Nothing comes close to the people I have met along the way and the training buddies that have become close friends. I have finished four Comrades and as I sit here with my tender and bruised body, I am anxious to do it all again.

When I run and finish Comrades, it makes me feel like nothing is impossible. And nothing is… I have such a positive attitude and spirit, and I know that when I apply my mind I can do anything. I have truly defined myself, thank you Comrades. – JEANINE FOLEY

Why Run Comrades as Fast as You Can?
I suppose by now your magazine has been bombarded by letters from readers telling more about their Comrades experiences. Well, I will be no different, but have a question in my letter as well.

I completed my first Comrades this year, but it was my second attempt. Last year I did not enjoy myself due to overloading on carbo products and landing up just short of renal failure. This year I used nothing and felt on top of the world!

I finished in 11:32 and would not change my running pace at all. I don’t know why people want to race through this race and not soak up everything on offer? If it was not for taking it easy, the people I interacted with along the route and the beautiful and breathtaking surroundings, I would have easily bowed out to the ‘brick wall’ I hit at about 30km.

I had a friend running his ninth and he has always run sub-9s. This year he ran a 10:30 and said it was the best experience he has ever had!

I know there are thousands of runners that will shoot me for what I have to say and they will say it is the Ultimate Human Race and you have to push yourself. I ask why? Is it not enough for us select few (and I say that, as there are not many in the world that can say they have run The Comrades Marathon) just to accomplish and enjoy the race and take in everything the Comrades Marathon has to offer?

A very big thank you to the Comrades Marathon Association and every person along the route. It was an awesome experience. It makes me want to run it every year. – STEVEN VIENINGS

In 1903, Spartan Harriers organised its first 50-mile Big Walk, with 61 competitors starting at Greenmarket Square, proceeding along what is now Voortrekker Road to the 25th milestone and back. Future rugby Springbok WA Millar won in a time of 9:23:29, pulling away from JW Lewis at Salt River after reportedly drinking champagne! Unfortunately, the club made a financial loss that day, so it would be 21 years before the second Big Walk, which happily made a profit, and the event has subsequently grown into one of the biggest athletic events in the country. Nowadays, over 35 000 walkers turn out in one of the eight distances from 80km down to 5km.

The club is no longer directly responsible for the event but is still very much involved, says Spartans Vice-chairman Dave Kirby, who serves on the board of the Big Walk Trust. “The Big Walk was started by Spartans, is still run under the auspices of our club, and our members still help on race day, so we still think of it as our event.” And that seems rather appropriate, given the club’s strength in the walking category, including having won the Western Province Road Walking Challenge every year except one since it was launched in 2003.

GLORY YEARS
Spartan Harriers was formed on 26 April 1901 when a general meeting took place at the Cumberland Hotel for the purpose of forming a Harriers club “to foster cross-country running and promote athletics in general.” Besides that first Big Walk in 1903, it also presented the first marathon in South Africa, in 1907. The race was won by Chas Childs of Spartans in 3:12:55, and there was so much public interest that the crowds stood up to twelve-deep in places along the route! Another landmark date saw the Ladies’ Section formed in 1926 and women allowed to compete in the Big Walk for the first time.

Spartans became a force in Cape athletics, winning the Western Province cross-country team championship 27 times between 1906 and 1940, amongst other titles, but the club’s star waned somewhat until Ewald Bonzet joined in 1972 and set various national records and won numerous national and provincial titles as a Spartan. Other notable performers included walker Connor Johnstone, who set several age group world records in the 70s, the famous ‘Galloping Granny’ Mavis Hutchinson, who joined in 1988, and John September and Thabang Baholo, who dominated the Western Province racing scene in the early 90s.

Today the club can boast a number of top walkers, like Ross McDonald, who won three medals at the 2009 World Masters Championships in Finland, and Peggy Reid, who at the age of 74 won the Western Province Road Race Walking League Challenge for the second year running. The club also has a talented father-son duo in Malcolm and Alphonsus Salida. Club President Malcolm was the first walker home in the Two Oceans Marathon for the last two years and in the 2010 Comrades, while 16-year-old Alphonsus has walked the fastest 10 000m in South Africa this year for youth boys.

FAMILY ATMOSPHERE
Spartans currently has about 300 members, with a diverse age spread, says Chairman Maajid Warley. “Our youngest athletes are eight years old, while our oldest are walker Sam Milner and runner Ralph King, who are both still active in their 80s. Our average age used to be quite high, especially when the legendary Philip Rabinowitz was still with us – you’d be amazed how much one 103-year-old can affect the average!” (The late Philip famously broke the world records for 100m and 200m for the 100-year-old age category in 2004 and is listed in the Guinnes Book of World Records.) Malcolm adds that “The family atmosphere really attracts many people to the club. It is amazing to have such young and old athletes together in the same room, with such a great vibe.”

The club’s training runs, time trials and social functions all take place at its clubhouse on the Meadowridge Common Sports Grounds, with pack runs and walks on Tuesdays and Thursdays, and longer sessions on Saturdays. There are also speed training sessions on Mondays and race walking training on Wednesdays. “We have experienced coaches and try to cater for all levels and ages, and we offer separate routes for the walkers because they generally prefer flatter routes,” says Malcolm.

The 5km time trial takes place on the first Thursday of each month, followed by a monthly social where the Spartan of the Month award is announced. Other social highlights include the Chairman’s Breakfast Run (which often includes a swim), Two Oceans Breakfast Run a week before the race, pasta evenings, Birthday Bashes on the last Saturday of each month, Section Socials, the Annual Club Dance in September, and the Pub Run in December. The club’s AGM and Awards Evening usually takes place at the end of April.

GETTING PEOPLE ACTIVE
Spartans is one of the leading clubs in the Cape in terms of bringing beginners and underprivileged athletes to the sport, says Maajid. “We have two beginner groups each year, one in February and one in September, and we also have a talented development squad based in the Masipumelele community near Kommetjie, which is run in conjunction with the Western Province Race Walking Commission’s Adopt an Athlete Scheme. We were the first club to buy into this scheme, starting by funding 10 athletes, which has grown to 42 now.”

“The funding for this development work comes from the Big Walk Trust,” says Dave. “Part of the Trust’s mandate is to reinvest part of the profits of the event into the community, so the club has created a fund to send coaches to Masipumelele three times a week, buy the kids shoes and kit to train in, and also organise outings for them. It’s our way of giving back.”

Spartan Harriers Athletic Club
Clubhouse: Meadowridge Common Sports Grounds
Secretary: Lorna Rensburg 082 337 9483
Email: [email protected]
Website: www.spartanharriers.co.za

I have been running for two years and have done three ultra-marathons to date. I seem to suffer from exercised induced nausea. As a race progresses, I tend to get stomach cramps. I drink regularly, but whatever I take in just sits in my stomach and does not pass through the system. The result is I did not urinate at all during my 2010 Comrades. I ended up in the medical tent and the doctors said I was dehydrated, but as I left the tent, I vomited out all the liquids in my stomach. When I ran Two Oceans this year, I felt the same nausea after the race, but did not throw up. A week later I ran a 54km race at a very slow pace and surprisingly did not suffer from any symptoms. Can the intensity of a race be responsible for these symptoms? – HAMID SANGLAY

ANSWER
Exercise intensity can definitely be a one of the causes of your gastrointestinal tract (GIT) disturbances, which are common in endurance athletes. Exercise affects the GIT in a variety of ways, all of which can disturb the GI function and result in abdominal pain, diarrhoea, nausea, vomiting or even bleeding. It has been shown that there is a relationship between increasing exercise intensity and a reduction of blood flow to the GIT. The result may be nausea, which at some point may progress to vomiting, stomach cramps and diarrhoea; more than just impaired digestion. These symptoms can be severely, even critically compounded when hot weather and dehydration are thrown into the mix.

Without sufficient blood supply, the GIT simply can’t function as designed, rejects the stomach contents, and in some cases the contents of the intestinal tract. The reduction of blood supply also compromises the intestinal barrier, contributing to and compounding the GI symptoms.

Another concern which may be affecting your absorption is the type of fluids you are consuming. You may not be getting the correct type and concentration of your fluids, which may be causing the fluid that you are drinking to not be optimally absorbed. (Check out a previous article I wrote on hydration and sports drinks, titled Beat your Thirst, archived under the Nutrition section on the Modern Athlete website.)

Some Recommendations
• Avoid solid food three hours or so prior to exercise.
• Take liquid food as a pre-race meal and during endurance events, e.g. Future Life cereal or Perpetium (from Hammer)
• During endurance events, the optimal concentration of your drinks should be ‘isotonic’ e.g. sports drinks like Powerade or Energade.
• Keep meals the day before the race low in fibre.
• Drink the same drinks in training as you will on race day.
• Avoid caffeine prior to and during exercise.
• Drink a lot of fluid the day before the race and avoid alcohol up to 48 hours before.

Modern Athlete Expert
CHRISTINE PETERS
Dietician at Sunninghill Medical Centre, Johannesburg. Has 10 years’ running experience, including two Comrades and three Two Oceans Marathon finishes.

 

Persistent Sharp Pain
In November 2009, whilst running at the 36km in the Nelspruit Marathon, I felt something ‘pull’ just below my abdomen. This created a sharp pain when picking up my legs and I had to walk the last 5km. Despite a long layoff, I’m still troubled by this. An ultrasound scan found nothing. I have cut back on my training and manage by taking painkillers. I also use a sauna belt and strap it tightly around the painful area, but at the 18km mark the pain is severe. I’m determined to continue with my running, as it keeps me healthy and my weight in check. Please help – I’m desperate. – MIKE GORDON

ANSWER
The symptoms you describe sound very much like it could be coming from the pubic symphysis, a cartilaginous joint that is tightly bound by very strong ligaments that allow a very limited amount of movement.at the front of the pelvis, where the two pelvic bones join. There are several muscles that attach near the pubic symphysis and exert a pulling force on it as they contract. Excessive force due to too much repetition or a single high force, can damage the symphysis, causing inflammation and resulting in a condition known as osteitis pubis.

This is usually an overuse injury and typically occurs due to repetitive running, kicking or changing of direction. Pain may be experienced on one or both sides of the groin, the lower abdominals or at the front of the hips. Pain is also usually experienced by firmly touching the pubic bone at the front of the pelvis and aggravated by exercise such as running or kicking. The treatment requires sufficient rest from any activities that increase the pain, and once the activities can be performed pain-free, a gradual return to these activities is recommended, provided there is no increase in symptoms..

Ignoring symptoms delays the healing process and is likely to lead to the condition becoming chronic and requiring an intensive period of rehabilitation, with the likelihood of future recurrence increasing. Recovery can take six months or more.

A careful physiotherapy assessment is required to determine and correct the factors that have contributed to the injury. These can include muscle weakness (especially the gluteals or core stabilisers), muscle tightness, inappropriate training, increase in training frequency and intensity, poor posture and poor pelvic and core stability.

 

Modern Athlete Expert
TONI HESP
Physiotherapist in Edenvale, Johannesburg. Has finished 21 Comrades, four Ironman and two New York Marathons, plus various cycling and canoeing events.

Let’s be honest, it is that much harder to motivate yourself to put on your running kit and head out the front door when it is cold and miserable out there. But cold weather doesn’t mean that you have to banish yourself to the treadmill all winter long. Thanks to the modern technology in winter running clothes, gone are the days when runners trudged through winter running workouts wearing lots of heavy and uncomfortable clothing. But one part of the body that is often still neglected when it comes to wrapping up warmly is the head – and that’s a big mistake, because you can lose up to 40% of your body heat through your head, so it is important to keep it covered when running on cold days.

A beanie or fleece hat is great for keeping your head warm and they are normally lightweight to wear. However, some runners don’t like their heads being covered, in which case earmuffs would still offer some form of protection and heat-retention. And for those really cold days, keeping your neck and face warm and protected is also recommended, and that’s where a Buff really come in handy. And the good news is that all this head-warming gear is lightweight and easy to carry, so if you get a bit too warm during the run and want to let your head cool off for a while, simply tuck the beanie, headband or buff into the elastic of your shorts or tights and carry on running.

So, if you simply can’t imagine going through the cold months without your daily running fix, here are some great head-warming options to keep your noggin warm during this winter.

BEANIES

Cape Storm Pulse Beanie
Made from a high performance wicking fabric, and available in six colours. The stitching pattern helps it keep its rounded shape very effectively. R135 at Cape Storm stores.

Cape Storm Insulator Beanie
Similar to the Pulse model, but with less stitching for a slightly looser fit. Just as fleecy and warm, though!
R135 at Cape Storm stores.

First Ascent Skull Beanie
This snug-fitting nylon-lycra ‘skull pleaser’ is just what you’ve been looking for to protect your head and your ears. R99 at First Ascent stockists.

First Ascent Powerstretch Beanie
Made from Polartec Powerstretch fleece, a four-way stretch fabric, this beanie has amazing wicking and thermal properties. R159 at First Ascent stockists.

New Balance Performance Fleece Beanie
Made from micropolar fleece material, this beanie also has reflective logos for extra visibility in low-light conditions, and a key stash pounch. R149 at New Balance stores.

Nike Lightweight Running Skullcap Beanie
The contoured design provides great ear coverage, plus it has reflective detailing and a ponytail opening to accommodate longer hair. R149 at Nike Stores.

Salomon Beanie
Made from quick-drying frabrics, it features a fleece headband lining to ensure a warm head, nad one size fits all. R150 at Salomon Concept Stores and Due South Stores

Salomon Momentum Beanie
Part of Salomon’s Nordic Ski range – which tells you that this beanie will cope with even the coldest temperatures! R199 at Salomon Concept Stores and Due South Stores

EARMUFFS

First Ascent Fleece earmuff:
Keep your ears warm on a cold day with this fleecy product – can also be used for cycling, as it will fit comfortably under a helmet. R69 at First Ascent stockists.

First Ascent Softshell earmuff
This super-cool earmuff will protect your forehead and ears from any cold wind generated by your running speed. R119 at First Ascent stockists.

BUFFS

Original Buff? & Wool Buff?
Not much to look at when it juts sits there, but this simple multifunctional ‘tube’ of material can be used as a cap, headband, mask, scarf or balacalva. Wicks moisture and is easy to carry when not in use. Also available in a 100% Merino wool version, which is slightly longer to give extra coverage on top of its extra insulation. R150 for the Original Buff and R229 for the Wool Buff from various stockists

MORE ADVICE FOR COLD WEATHER RUNNING
Start warm: Getting out the front door is often the hardest part when it is cold outside, so put your running kit in the tumble-dryer, or next to the heater, for a few minutes and warm them up a bit, then dress quickly and hot the road. You start the run warm and toasty, and by the time the clothes have cooled off again, you’ve warmed up.
Stay dry: In extremely low temperatures, sweat is the enemy, because once you’re wet, the wind-chill factor can really hit you and send your body temperature plummeting. Therefore, dress in thin layers, starting with a moisture-wicking base-layer, followed by a fleecy-type outer layer, and if the conditions are windy, add a wind-resistant outer shell as well.
Hands up: Just as you lose heat through your head, so too do you lose heat through your hands – up to 30% of your body heat – so wear gloves to keep your hands and fingers warm. Mittens are even better on really cold days, because your fingers stay in contact with each other and thus stay warmer.
Don’t forget your legs: It’s a bit pointless wearing three layers on the upper body, plus gloves and a beanie, and then wearing just shorts, leaving your legs exposed to the cold by, so invest in a pair of full-length tights and make sure your legs stay warm too.
Protect your lips and skin: Lip-ice is a must on cold days to prevent your lips from chapping. You can use Vaseline for this and also apply it to your nose and cheeks to prevent windburn, or look for protective creams at your pharmacy or local stores.