Category: Features

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.

It’s hard to believe that January 2017 will see the first Birthday of the highly successful Modern Athlete #9to5Challenge. Of course, 2017 will be still bigger and better as we plan to spread our wings further over Johannesburg and then into other cities, with the aim to get as many people up and running as possible. This programme has had a terrific impact on people’s lives, like Kate Bredin, who has progressed from the 5km beginner’s programme last January to the 21km programme. Here’s her story.

My husband is very active and one of the reasons that I wanted to start exercising again is because I want my girls to grow up in a home where exercise is seen as the norm rather than a big effort. I can’t very well expect my children to be involved in some form of sport if I am slothing around on the couch! My initial goal was simply to be able to run 5km comfortably. That then evolved into being able to run 5km in under 30 minutes, then to being able to run 10km, then to being able to run 10km in under 60 minutes, and then my goal became to run 21km. I’d like to say that once I have done that, my goals for running will all have been achieved, but I suspect that next I will be trying to achieve a 21km run in a certain time…

I had been trying to convince myself for months to put on some running shoes in an attempt to get healthy, but a combination of exhaustion created by two little girls that aren’t good sleepers (to put it mildly), working full time and the ever-present mother’s guilt (how can I leave my kids all day to go to work and then still go for a run on top of that?), meant that I just couldn’t bring myself to do it. I then heard some friends talking about Jeannie’s 9to5 challenge and decided that it was now or never. My thinking was that if I paid to attend a challenge, then I would be far more likely to force myself to go, because self-motivation clearly wasn’t working.

Over the course of the challenges, I have experienced so many changes and benefits since I started running, ranging from shifting my priorities to make time for something that is just for me for a change, to making new friends, to having a more positive body image. And added to that is the bonus of my cholesterol coming down to a normal level for the first time since having it initially tested 14 years ago, when my mum died. That is a big one for me!

I’ve learnt that that we are so much more capable than we give ourselves credit for, and sometimes you have to “Just do it!” The sense of accomplishment at the end is huge and so worth it.

Coach’s Corner

The Perfect Christmas Present for Family or Friend!

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].

Modern Athlete was recently given an all expenses paid trip to Reunion to cover one of the world’s toughest trail running events, the Grand Raid Reunion, which was the final leg of the 2016 Ultra Trail World Series. Thanks to Reunion Island Tourism, our reporter Kyle Deeley enjoyed an experience of a lifetime exploring the island and its attractions before getting to grips with the race itself. Here’s his story.

To be honest, when I boarded my Air Mauritius flight I still had no idea where exactly Reunion Island was, or what it had to offer, so I felt a little bit uneasy, but a short four-hour flight across the Indian Ocean to Mauritius followed by a quick 45-minute connecting flight took me to Reunion, an absolutely stunning tropical paradise 175km south-west of Mauritius. Arriving at night, I was lucky to be met with cool conditions, but it also meant I wasn’t yet able to take in what the island had to offer. Oh boy was I in for a surprise!

Entering my well-set room at the Hotel le Juilliette Dodu brought a smile to my face. Cold drinks in the fridge, a massive double bed, a flat screen TV and super-fast Wi-Fi… This was paradise! I woke feeling refreshed and ready to tackle a new day, and upon opening my blinds, what I saw can only be described as heaven on earth: An absolutely stunning view of white sandy beaches, palm trees and the most incredible blue sea. I just stood there taking it all in.

Time to Get Around

Down in Reception I was met by my guide for the next four days, Sulley Chavre, and driving in the morning, I marvelled at the views of beautiful blue oceans and a truly majestic mountain range. This was like the Drakensburg on steroids! After a relaxed day of sightseeing, I lay down on my bed in my second hotel, the Boucan Canot, looking to get some rest before the chaotic three days that lay ahead, covering the Grand Raid Reunion. The race has three distances, with the 65km being the shortest, an ‘intermediate’ 111km, and the big one, The 100 Miler (167km) for the very brave and very fit. The organisers warn that this is a very tough event, even at the shorter distances.

At 7am the next day, Sulley arrived to take me on a hike to one of the highest points of the island, the Piton de la Fournaise at 2125 metres above sea level, which is the peak of the active volcano on the island. Luckily, we did not hike the whole way, having parked the car before walking for an hour to reach the peak. After some gruelling hiking, including scrambling up rock faces and across sand banks, we reached the summit to be greeted by a view that was worth every hard yard. It was quiet, cool, and stunningly picturesque, a landscape that stretched endlessly, and one of the highlights of my trip. After spending some time at the summit, we headed to the town of Saint-Pierre, where we would watch the 10pm start of the race.

Grand Raid, Are You Ready?

Arriving at the start three hours before the gun, we were treated to local music and dancing, which set the mood brilliantly as the excitement built. We watched as the runners donned their headlamps and prepared themselves for what lay ahead, and with elite athletes like Francois D’haene and Antoine Guillon, as well as SA’s own Ryan Sandes in the line-up, it looked set to be a highly competitive race.

This event has a really special start, with dancing, singing and clapping taking centre stage, and then at exactly 10pm the athletes set off, starting what would be for some a 24-hour journey, whereas for others it would take more than 48 hours of navigating a tough course filled with steep climbing as well as muddy and rocky descents. The race is also known for its friendly atmosphere, as described by French competitor Franck Giacometti: “The camaraderie of the Grand Raid Reunion is remarkable and you form friendships along the way that will last a lifetime, something you don’t get at many ultra-trail running events.”

Following the Action

Over the next two days we followed the route of the Grand Raid, stopping at vantage points along the way, including a hike to the summit of Maido, the highest point in the race. From there it was on to the halfway point at Cilaos, where quite a few athletes were receiving treatment for sore muscles. Then it was time to say goodbye to the mountains as we headed down to the town of Saint-Denis, where the race would finish, and along the way I was privileged to enjoy a helicopter flight with pilot Julien Dez, who took me exploring the volcanic lava tubes by air.

The race concluded in the La Roudoute Stadium, which was buzzing as throngs of spectators lined the finish straight. First home to the roaring appreciation of the crowd was Francois, taking the 2016 title in a time of 23:44:37, finishing 29 minutes ahead of second-placed Antoine. And coming home in fourth place after an epic run was SA’s Ryan in 25:23:31, gushing with excitement about his race experience.

“The Raid is one of the toughest, if not the toughest race I have ever run! The route is crazy technical with huge climbs, but also incredibly beautiful, with awesome views from on top of the mountains. Also, the people on the island go crazy during the race – running into some aid stations they even asked to get autographs signed! It was really a unique experience,” said Ryan. “I was really happy with my race. I made a few mistakes and my legs were smashed for the final 30km, but on the whole it went according to plan. I definitely think I will come back to this beautiful race now that I know the course a bit better. It’s epic!”

For me, the race was captivating from start to finish, but now it was time to end the trip with a three-course meal at Le Hotel de Saint-Denis. With a beer in one hand, a huge steak on my plate and the sound of the ocean in the background, I knew I didn’t want to leave this paradise.

Summer just wouldn’t be summer without a few sundowner cocktails, but as healthy athletes, we need to be careful what we consume – and not just because we should always avoid drinking and driving. Firstly, let’s take a look at the general daily recommended energy (in Kilojoules) for women and men:

Meal          Women     Men
Breakfast   1000         1500
Snack          500          750
Lunch         1500        2000
Snack           500         750
Dinner        2000        2500
Total           5500        8000

Keep in mind that a snack should be around 500Kj for a woman and 750Kj for a man, and that 15g of carbs is equal to one slice of bread. Now let’s look closer at the energy some popular cocktail drinks contain:

Pina Colada (250ml)
Energy: 2052Kj; Carbs: 64g; Fat: 5.4g
One Pina colada is four times the amount of energy we should be eating as a snack, as well as having the equivalent of four slices of bread in terms of carbs!

Margarita (250ml)
Energy: 1470Kj; Carbs: 17g; Fat: 0g
A margarita generally has three times the equivalent of calories a female should have as a snack and the equivalent of one slice of bread.

Long Island Ice Tea (250ml)
Energy: 1154Kj; Carbs: 35g; Fat: 0.1g
This drink has over double the amount of calories a female should consume as a snack and the equivalent of having two slices of bread in terms of carbs.

As you can see, cocktails can be extremely high in calories and carbs (which are mostly sugar). However, by making some simple changes, you can reduce these counts significantly:
• Use soda or mineral water instead of lemonade.
• Ditch creamy cocktails for icy cocktails.
• Rather use pure fruit juice than syrups.
• Dilute cocktails with loads of ice.
• Use less alcohol.
• Use xylotol or Hulettes SUGAlite instead of sugar. (SUGAlite is a Low-GI, reduced-kilojoule sweetener that replaces sugar on a weight-for-weight basis in home baking. It contains less than half the kilojoules of table sugar and has no bitter aftertaste.)
• Use 250ml glasses, avoid 500ml glasses – cut half the calories!

HEALTHY RECIPES
Here then are a few great alternatives for you to try this summer, which will still give you that lovely cocktail to sip on the beach, but without all those calories and carbs that you know you should be avoiding in order to stay fit and healthy.

Low-sugar Margarita
Ingredients:
• 1 tot tequila (30-45ml)
• 2 Tablespoons lime juice – bottled is more convenient, but fresh tastes a lot better
• 1/4 cup water
• 1/4 teaspoon orange extract
• 1 Tablespoon's worth artificial sweetener (or xylotol/Hulettes SUGAlite)
• Ice – small handful
• Salt
Preparation: Combine all ingredients and blend or shake to mix. Wet the rim of the glass and dip into a small plate of salt, then serve either over ice or strained into the glass.

Low-calorie Strawberry Daiquiri
Ingredients:
• 1/2 cup sliced strawberries
• 1 Tablespoon lime juice (fresh preferred)
• 30ml rum
• Sweetener to taste – xylotol or Hulettes SUGAlite (depends on how sweet the strawberries are)
• Small handful of ice (not needed if berries are frozen)
Preparation: Put in blender and push the button.

Low-sugar, low-calorie Cosmo
Ingredients:
• 1 tot Citron vodka or regular vodka (30-45ml)
• 2 Tablespoons lite cranberry juice
• 1 Tablespoon lime juice (fresh preferred)
• 2 to 3 drops orange extract
• 2 to 4 teaspoons sugar equivalent, e.g. xylotol or Hulettes SUGALite (for taste)
Preparation: Put the ingredients in a cocktail shaker half-full of ice and shake well. Taste for sweetness if using unsweetened cranberry juice, which is highly variable – you may need to add sweetener. Strain into a Martini glass and garnish with a small lime wedge or curl of lime peel.

You can have a good holiday and enjoy yourself without gaining unnecessary weight – just watch what you drink. Happy Holidays!

As one of South Africa’s leading sport photographers, Roger Sedres was in Rio in August to cover the Olympics, being right there to get photos of Wayde van Niekerk and Caster Semenya as they won gold in spectacular fashion, as well as all our other athletes. Here’s the story behind the pictures. – BY SEAN FALCONER

“In Rio, the heat got to everybody, and the biggest challenge for the media was transport, as we were always at minimum one hour’s drive from everything – and that’s not even counting getting through all the security checks! That meant I usually only got home at 3am after covering a days’ action and getting my pics edited and uploaded, and then I had to be up again at 6am to catch the Uber back to the Olympic Park. Added to that, I got sick while over there, and then my laptop crashed, and the cost of food was incredible! Luckily Pieter Lourens of ASA brought me free Macdonalds from the Athletes’ Village each day!”

That said, Roger is just as quick to point out that that he still really enjoyed his Rio Experience. “On the up side, because of my association with Nikon, having been a former ambassador for the brand, I was asked to test the new D5 camera, so I was given two new cameras to use at the Games. That meant that I had five cameras at my disposal, which allowed me to do more remote set-ups, but it also meant carrying five cameras around, along with all my lenses! But it meant I got even more great shots!”

Early Years

Roger was born in 1969 in Cape Town, attended school in Belhar, and today he lives in Gordon’s Bay with his wife of 15 years, journalist Shireen, and their two kids, Katherine (12) and Benajamin (7). At school he did athletics, specialising in the 100m sprint, and he was good enough to race against future Olympic silver medallist Frankie Fredericks of Namibia in his Matric

year. “However, my best was 11.00, which was not quite good enough, so I switched to the triple jump, until I hung up my spikes in 1992, but I stayed involved in the sport and have never lost my passion for athletics.”

After school, Roger clerked at Old Mutual for a few years, then went to study photography at Peninsula Tech in 1991. “I unfortunately ran out of money after the first year and had to drop out, but ironically, the lecturers told me I didn’t have what it takes to be a photographer. Landscapes and stills were not what I wanted to do anyway, I always wanted to be a newspaper photographer,” says Roger. Dropping out actually proved a blessing in disguise, because in 1992 he saw an advert in the Cape Argus for an advertising photographer at one of the community papers, and he got the post.

The job was mostly taking product shots, but on weekends Roger worked for free, photographing community sports and supplying pics for the Monday newspapers in the group, and that soon brought him recognition for his talent. “In 1992 I won my first competition, The Hunters Gold Photographic Award, for a series of pics taken at a soccer tournament. Then in 1993 I won my first Metropolitan Life Photographer of the Year Award,” says Roger. By early 1995 he was at Die Burger as a news photographer, and over the next 10 years he worked his way up to Chief Photographer, covering events like US President Bill Clinton’s state visit and many jobs with Madiba, but he says the coverage of murders and urban terror began getting to him, so in 2005 he decided to start ImageSA and fly solo.

Sporting Focus

“I covered everything at first, but evolved into focussing on sport as the 2010 World Cup came around. Then in 2012 I was fortunate to cover the World Indoor Champs in Turkey and the World Junior Champs in Spain, which was my first exposure to international athletics. That same year I covered the 2012 London Olympics, and I learnt so much about covering multiple sports, surviving on minimal sleep, and having to plan ahead for booking sites for remote cameras. Those three meets really put me on the map in athletics, allowing me to build a great relationship with the IAAF, and now I specialise in athletics, although I still cover other sports.”

Now you would think that the photographers at the Olympics and other large meets get to meet the stars of the sport, but Roger says it is actually very hard to build a relationship. “We don’t really get to meet the athletes, because we’re not allowed in the mixed zones where they relax or warm-up. Also, it is imperative that we get stock images of all the major stars, while also focusing on the up-and-coming athletes, especially African athletes, so we have to photograph all the heats as well, not just the finals and the winners.” He quotes Wayde van Niekerk as a good example: “When an athlete bursts on to the world stage, publications and websites, even TV, need stock images of the athlete’s developmental years, but in Wayde’s case there are very few pics of him as a young athlete. That’s why it is important to not only go to World Youth Champs and World Junior Champs, but also local athletics meets. But I have no problem with that, thanks to my passion for everything about athletics.”

Heart disease is one of the leading causes of death in South Africa. Traditionally thought of as more of a male problem, women under the age of 40 now have a one-in-four chance of having a cardiac event, such as a stroke or heart attack. This statistic changes to one-in-three for women over the age of 40, essentially putting women in the same risk category as men. So, what can you as an athlete do to ensure heart health?

Over the past few decades, numerous scientific studies have examined the relationship between physical activity, physical fitness and cardiovascular health. These have reinforced scientific evidence that links regular physical activity to various measures of cardiovascular health. The prevailing view in these reports is that more active or fit individuals tend to be less prone to coronary heart disease (CHD) than their sedentary counterparts.

An inactive lifestyle is one of the five major risk factors for cardiovascular disease (along with high blood pressure, abnormal values for cholesterol, smoking and obesity), as outlined by the American Heart Association. If CHD develops in active or fit individuals, it occurs at a later age and tends to be less severe.

BENEFITS OF EXERCISE FOR YOUR HEART

• It’s great for stress management. Regular exercise helps prevent excess stress, anxiety and depression, so it’s crucial for mental wellbeing and optimal heart health.
• It reduces your heart rate. As a muscle, your heart gets ’fitter‘ the more you exercise, and it is then better able to pump more blood through your body with each beat. And as less effort is required, your resting heart rate slows down.
• It regulates your blood pressure. Sedentary people are 35% more likely to develop high blood pressure than active people. According to the Heart Foundation, a session of moderate exercise helps to lower your blood pressure for up to three hours afterwards, while a few months of  regular exercise can drop your blood pressure by up to 10%.
• It improves your ratio of good to bad cholesterol. Regular exercise helps to lower bad cholesterol levels. Plus it improves good cholesterol levels, even more so than medication, especially if combined with healthy changes in diet. It helps you achieve and maintain a healthy weight. Exercise helps burn excess calories, boosts metabolism, decreases fat and increases lean muscle mass, which is essential if you’re carrying extra weight – especially abdominal weight, which puts you at even greater risk.
• It reduces your risk of developing diabetes.  People who have type-two diabetes and have a greater risk of developing heart disease as a result. Weight-loss and exercise help to increase insulin sensitivity, which makes you less likely to develop type-two diabetes.

GOOD NUTRITION
We all realise the enormous advantages that running or walking can have on heart health, but good nutrition is an essential element to ensuring your heart stays healthy. A well-balanced diet is crucial in preserving heart health and just like exercise, it helps to protect the heart in many different ways:

• It’s fantastic for managing stress. Certain foods and drinks such as alcohol and caffeine act as powerful stimulants to the body and hence, are a direct cause of stress. This stimulation, although quite pleasurable in the short term, may be quite harmful in the long run. Eating an antioxidant-rich diet, full of fruit, vegetables and whole grains, can help to combat the nasty by-products (free radicals) that stress produces in your body. Aim to eat three to five servings of fruit and at least five servings of different-coloured vegetables per day. Also, Omega 3 essential fatty acids from oily fish, such as salmon, fresh tuna and sardines, have anti-inflammatory properties which help to combat the negative effects of stress and should be eaten two to three times a week.
• Your diet affects your blood sugar and insulin levels. Fluctuations of blood sugar levels put serious pressure on your pancreas to produce insulin. This excess insulin can be damaging to the body, especially the heart, as it can increase cholesterol levels, harden blood vessels and damage the pancreas even further, increasing the possibility of diabetes. Be aware of the type and the amount of carbohydrates you eat, especially excess sugar in different forms like white bread,
  sweets and cold drinks. Keep your blood sugar constant. Do not use sugar as a ‘pick me up’.
• What you eat affects your cholesterol levels. The total fat and particularly the type of fat you consume have a direct effect on your cholesterol levels. Avoid consuming foods rich in saturated fat, such as fatty animal products (butter, red meat, chicken skin) and processed trans fats (deep fried foods and some commercially-made confectionaries like biscuits, cakes and crackers). Also eat foods high in fibre (such as high fibre cereals, fruit, vegetables and whole grains). Fibre helps
  ‘trap’ cholesterol, rendering it unavailable for absorption into the body.
• Your diet can influence your blood pressure. Salt, for example, increases the blood pressure, whereas dairy, fruit and vegetables help decrease it. Use salt sparingly; avoid foods high in salt such as bacon, ham, pickles, sausage, etc. Eat at least five to ten servings of fruit and vegetables and two low-fat portions per day.

There are many reasons for taking up running as a sport. For some the simple action of getting out there is sufficient, but for many it’s about testing their ability to see either how far or how fast they can go, and then it’s useful, arguably even essential, to be able to monitor your progression and to know that you are getting the most from the time you invest in training. Races are the most frequently used way of gauging improvement in performance, but the longer the race, the fewer events you can race in a year.

Thankfully, there is a direct correlation between performances at a shorter distance and your potential to perform at a longer distance, which makes the massive increase in weekly 5km parkruns around the country a huge benefit to runners of all abilities. Most runners will complete a 5km in between 13 and 40 minutes and can then use this as both a measure of their current performance level and to predict their times over 15km, 21km, 42km, Two Oceans, Comrades and even 100km.

Quite simply: the faster you are over 5km, the faster you will be at these longer distances, even up to 12-hour events. (Once you exceed that time, your ability to withstand the loss of sleep becomes a factor.) The same predictive quality exists with your time over 1500m or a mile (1609m), and these are convenient distances that you can run on your local track and which are minimally impacted by weather or other external conditions. This means that they can be repeated at regular intervals to measure progression, or in the final two weeks prior to a race, to predict your time at a longer distance. (Anyone who has been in the armed forces will remember the standard Defence Force 2.4km run test, with rifle and pack, which is used in exactly the same way to measure fitness of troops.)

Seeing the Results

This relationship of distance, time and performance allows you to determine the key physiological training paces for your current level. In many cases, it is not that runners aren’t spending enough time training, but rather that they are not training at the correct paces – be that in long running, intervals, repeats or tempo running – to gain the best benefit of that training time. In short, they need to train smarter, not longer.

By keeping a database of these short distance ‘test times’ and your personal best at each distance, it is also possible to gain insight into your balance of quality and endurance in training, or flaws in racing strategy. Clearly then a flat-out 1 mile effort over four laps of a standard 400m track can provide a wealth of feedback information, and it is exceptionally encouraging to see the growth and resurgence of street miles such as those held in Tembisa, Randburg and the recently announced Sun Mile around a course in central Sandton.

I consider this a ‘drop of a hat’ test in as much that you need only have a couple of easy days training prior to the test, and one easy day after the test to ensure recovery. So, the next time you want to know how your training is going, get down to a track and push to your limit over the mile, 1500m or 5km, and then use the following table to see how you have progressed, and what your predicted best 10km or marathon time should be.

About the Author

Norrie is a civil engineer and originally from Scotland. He represented Scotland and Great Britain in numerous ultra-distance events, then emigrated and represented South Africa in triathlon. He is an IAAF-accredited coach and course measurer and is the official Old Mutual Virtual Coach. He coached or managed various Scottish, British and South African teams to World Championships in running and triathlon, has authored two books (Everyman’s Guide to Distance Running and Every Beginner’s Guide to Walking & Running), and counts 20 Comrades medals amongst his more than 150 ultra-marathon medals. More info at www.coachnorrie.co.za

In October I was privileged to be part of the South African team for the trip to Blue Mountain in Canada for the 2016 Obstacle Course Racing (OCR) World Champs. What a surreal experience: Not only did the South Africans once again clean up on the medal front, but I had a great couple of races, and such a ‘jol’ with the SA squad. – BY SABRINA DAOLIO

Soon as we arrived in Canada, I fell in love with the country. No fences, clean streets, mountains, colourful trees, squirrels, maple syrup and pumpkin pie… what’s not to love! The country is beyond beautiful, and being able to run in the mountains, soaking up nature, was indescribable. Added to that, we were apparently really lucky with the weather: The locals said that this time of year the temperature can go five degrees below, so 10 degrees Celsius was like a heat wave for them!

However, the best part was definitely the World Champs. I was very under-prepared, because on 10 September I got a bad foot injury during a race and had not been able to run for the majority of the time leading up to Worlds, but things worked out incredibly well for me! My first race was the individual women’s 20-24 age category event, and with only racing at 1pm, it gave me time to support my fellow SA athletes… and get nervous! After the 100th pee and watching everyone finish their race panting, drenched in sweat, but smiling with relief to have finished, I knew it was going to be tough, but I could not wait to get to that start line.

Gunning for the Podium
The start of the race led us up a gradual slope and I was able to keep up with the leading ladies. After the hurdles and only 600m into the race we hit our first serious climb up to the quarter pipe and six-foot wall. So serious that I had to walk a third of the way up in order to let my heart return to a semi-normal rate! I was in fifth place next to SA teammate Michelle Meyer, but after the inverted wall (obstacle #8) came a technical descent of the ski slope and I was able to move into third place.

At the bottom of the ski slope was ‘Toughest’s Dragons Back’ (#14), then it was back up the mountain to the pass through walls before heading back down towards the platinum rig (#17)… and then back up the ski slope, for what felt like the 50th time, but this time we had to carry a wreck bag halfway up, over the steps and back down. I have never had butt cheek cramps like I had there!

With no time to let the cramps subside, it was back up the mountain, and I moved between second and third spot as we each took a few steps to walk. Towards the top of the ski slope we had a barbed wire crawl and net crawl up to the top, leaving us with breathtaking views… literally huffing and puffing! Skull Valley (#27) and a second platinum rig were the start of the harder obstacles. With a gradual climb we had the warped wall, another quarter pipe and then the Ninja warrior style Stairway to Heaven. I loved this obstacle, where you had to climb up the stairway with only your hands, cross over to the other side, and come back down.

Making our way back down the mountain, we did the hoist and traverse walls (#39) before turning back up to the rope climb, where second place had just rung her bell as I got there and first was out of site. Then I heard the encouraging spectators and marshals say, “Good Job! It’s downhill from here and then you are done!” Oh the relief! Putting pedal to the metal, I motored my way down through the zig-zag forest trail and over the technical bike ramps and bridges, heading for the last few grip obstacles.

Sweeping through the Urban sky rig and over the finishing wall ramp (#47), I was blessed to cross the finish line third in the world in my age category in 2 hours 20 minutes, three minutes behind second and four minutes in front of Michelle. (Well done, Tjom!) I had done 15km with about 1000m of elevation gain, on cramping legs, but I had the biggest smile on my face. My time would have put me in 14th place in the pro female elite category, which is the perfect benchmark for next year!

With the Help of Friends
For the team event the next day, I was in the SA female pro team with Hanneké Dannhauser and Carina Marx. The team race is divided into speed, strength, technical and teamwork legs, and with the rain and mud, this race reached a whole new league of tough and fun! With Hanneke having trained speed for her 3km race, where she finished third in the pro division, and having had a day’s break, she took on the speed segment, which included looping up the mountain and back down with obstacles. Being as strong as she is, Carina took on the strength leg, which included the dreaded wreck bag carry up and down the ski slope, while I took on the technical section, which involved a shorter 2km piece with many grip obstacles.

Hanneke set us off at a fast pace. This section was extremely slippery and included obstacles such as dragons back, a wall and pipe shimmy. On the way down to the first exchange, fighting for fourth position, she was running so fast she took a bum ski as she slid her way over the mud. I was up next, to complete a rig which took me a bit longer as I struggled to move from the muddy rope to the moving pipe. This put us in fifth, with a slight gap to fourth.

Carina made good ground and managed to retake fourth on the way up the slope, but with it being so wet and muddy, most of the athletes took a few tumbles, and after our third exchange, it was my turn to do the next few kilometres of obstacles. Fourth place was once again right ahead, with third still in sight as I sprinted to the wall and ran down towards the monkeybars-to-pole shimmy, took a not so graceful fall in the thick mud turning the corner, but managed to finish the Irish table right behind fourth. Next was the rock climbing suspended walls – definitely my cup of tea – where I was able to overtake the fourth team, but slipping off the next obstacle, Hanneke and Carina were encouraging me to make sure of my grip to keep our short lead.

The fourth and final exchange involved all three of us working together to get up a big, slippery, muddy wall, and once over we were able to claim fourth place, just behind the third place podium finishers. All in all, we were happy with the result and I love these team events, as it gives us a chance to compete together for a change. Overall, I am so grateful to have been able to represent SA in the biggest OCR event of the year, and want to thank everyone for all the messages, calls and support – it means more than I can say!