Category: Features

The mighty potato has always been an aid to the endurance athlete and it has more benefits than we realise. All you have to remember is how you prepare your potato-based meal and what kind of potatoes can benefit you when. – BY SALOME SCHOLTZ, REGISTERED DIETICIAN

It may come as a surprise to hear that one medium-sized boiled potato with the skin contains about 45% of the daily recommended value of vitamin C, and as much or more potassium than bananas, spinach or broccoli. It also accounts for 10% of the daily value of vitamin B6 and trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron and zinc.

Regrettably, however, we tend to consume potatoes as oily fries, or potato chips, and baked or boiled potatoes are generally dressed in fats like cheese sauces, butter or sour cream. To get the most out of the power of this delicious veggie, it’s important to get rid of the frills. Instead, we can focus on the three types of potatoes that we South Africans are used to, and what athletes need to note if they’re fuelling for a long run or ride.

Keeps You Going
Most of us are familiar with white (or yellow) potatoes, new (baby) potatoes and sweet potatoes. All of these varieties contain roughly the same amount of vitamins and minerals, but potatoes differ from one another in their starch content and type, which affects not only how fast they’re digested, but how they act when cooked.
• Boiling usually results in a lower glycaemic index (GI), since starch can bind with water. The dry heat of baking, on the other hand, lowers moisture and concentrates the sugar in the potato. Keeping the skin on will also contribute to a lower GI as the fibre in the skin helps to decrease the rate at which the sugar is absorbed into the blood after digestion.
• White potatoes, whether you have them mashed, baked, as fries or potato chips, have a high GI, which means that their carbohydrates are quickly turned into sugar, which elevates your blood sugar levels quickly after they have been consumed.
• New potatoes are any potatoes which are gathered young, just before their sugars are completely transformed into starch. It is due to this that they have an intermediate GI.
• Rich in vitamin A and beta-carotene, the sweet potato offers complex carbohydrates (due to a higher fibre content) along with antioxidant nutrients. Boiled sweet potatoes also have a low GI.

Refuel, Replenish
It is important to fuel every 45 to 60 minutes during a long run or ride or run of 90 minutes or more, with around 30g to 60g (three to four new potatoes) of carbohydrate per hour. Out of the potatoes mentioned above, the new potatoes will do the best refuelling job, as they have an intermediate GI and are easier to consume and digest – due to their lower fibre content. The intermediate GI will not only provide you with a quick surge of energy, but will assure that you have sustained energy levels for longer. By adding a little salt, you can also help to replace sodium lost through sweat. New potatoes can also be consumed as your starch after the race to help with refuelling of your carbohydrate stores.

From elites to weekend warriors, many athletes do not know the rules of athletics that cover all the running disciplines, and this sometimes leads to a clash with authority, or fellow runners. This month we look at assistance to athletes in road races. – BY SEAN FALCONER

One of the most popular aspects of running is that it allows you to compete against fellow athletes, or the clock, or yourself – no teams or equipment, it’s just you and your legs, and how fast you can go. However, there are a few rules that govern the sport when it comes to the assistance an athlete may or may not receive, which could help them to run still faster.

Let’s start with pacesetting, which is a popular part of the South African running scene, especially in the large ultras like Two Oceans and Comrades, where volunteers carry flags denoting what their target time is and fellow runners can join their ‘bus’ and let the pacesetter ‘drive’ them along at a set pace. Strictly speaking, the ASA rules for road running prohibit pacing in road races:

ASA Rule 20.3: Physical assistance in Road Races
1. Pacing (non-competitive running), defined as someone running alongside another competitor to help him/her, is not allowed. To avoid pacing in road running meetings, the meeting organiser may employ separate or staggered starts. The timing of the starts will be determined by course logistics and will be set by the technical delegate in consultation with the course measurer.
2. The following is also considered as pacing and is not permitted:
(a) A pacesetter that is not a bona fide entrant in the race.
(b) An athlete that is about to be lapped, running with athletes in leading laps.
(c) Athletes that re-join the race after having temporarily retired.
(d) Athletes that do not start with the other athletes.
(e) Where staggered starts are not implemented, pacing is not allowed between age or gender categories when either runner wants to be eligible for any prize award.

That last one (2.e) covers male athletes deliberately running with a female clubmate, friend or partner to help her go faster, either by pulling her to a faster time, coaching/advising her, handing her water to save time at refreshment stations, or running directly in front of her to protect her from the wind. If that woman were to win the race or finish amongst the prizes, she would have done so with an unfair advantage over other female athletes who did not have a dedicated faster male pacer. Of course, this is hard to police in a race, where a female athlete could simply tag onto an unknown faster male athlete to gain the same pacing benefits, but when the pacer is obviously linked to the female athlete, the race officials will often tell them to run apart.

However, it is generally allowed for runners outside of the prize money or podium positions to be paced, as this is considered non-competitive social running, so, for example, the Sub-4:00 bus in a marathon, or the Two Oceans sub-7:00 and Comrades sub-12:00 get-you-home buses are left alone by race officials. These buses are not always popular with all runners, as they can grow quite big and thus block the road, but as far as we know, no pacesetters of these buses have as yet been warned or disqualified by race officials for illegal pacing.

On a related note, this is partly why there are also strict rules regarding athletes being given refreshments during an event, so that no athlete can get an unfair advantage over other athletes, especially in the case of elite or professional athletes who have coaches or support crew on the route:

IAAF RULE 240.8 Drinking / Sponging and Refreshment Stations
(e) The Organising Committee shall delineate, by barriers, tables or markings on the ground, the area from which refreshments can be received or collected… No official or authorised person shall, under any circumstances, move beside an athlete while he is taking refreshment or water.
(h) An athlete who receives or collects refreshment or water from a place other than the official stations, except where provided for medical reasons from or under the direction of race officials, or takes the refreshment of another athlete, should, for a first such offence, be warned by the Referee, normally by showing a yellow card. For a second offence, the Referee shall disqualify the athlete, normally by showing a red card.

As a result of all this, provinces such as Western Province have included a generic rule in their regulations to cover all such incidents:

WPA Rule 14.2: Disqualifications & Protests
14.2 Unfair Advantage
14.2.1 Any action that leads to a participant gaining an unfair advantage over other participants shall render the participant gaining the advantage liable for disqualification.
14.2.2 Where possible and when appropriate, athletes shall be warned before being disqualified, but this is not obligatory.

After a number of years struggling with various injuries, Yolande Maclean posted her best ever Comrades finish in 2016, and now she has her sights firmly set on earning a few more gold medals to add to her already impressive collection. – BY SEAN FALCONER

The 2016 Comrades Marathon women’s race will long be remembered for Caroline W?stmann’s heartbreaking implosion as her legs gave in during the second half of the race, allowing Charne Bosman to reel her in and go on to take the win, but in all that drama, another top run by a South African went relatively unnoticed. That was Yolande Maclean coming home fifth woman (and third South African) in 6:43:24, and while she did not get as much media attention as her run deserved, she was over the moon with her result.

“Before the race I said to my best friend that I wanted a top five for the first time, because I was running in memory of her father that passed away earlier this year from cancer. I was actually lying fourth till 1km to go, when Sarah Bard passed me, but I was happy with fifth,” says Yolande. “My main aim was to beat Colleen De Reuck and Kerry-Ann Marshall, and to improve on my 2015 time, when I was ninth in 7:01:49, so I put everything into it and trained really hard. I’m especially proud to have finished so high, since I work full time and was racing against some girls who are full-time athletes. They have more time to recover and sleep, or go to high altitude training camps, which all makes a big difference, so I am very happy with fifth. Now I know what will work in 2017, and I have already started preparing for that.”

INJURY HOODOO
The success of a fifth place in 2016 is a far cry from the injury-affected years Yolande has been through since 2007, when her consistent run of ultra gold medals was halted in its tracks. She had burst onto the South African running scene in 2003 by winning the Loskop 50km ultra in a new course record, finished fifth in the Old Mutual Two Oceans Marathon 56km to claim a first gold medal, and then took ninth position and another gold at the Comrades Marathon. And she was still just 25, so no surprise that she was immediately labelled the ‘next big thing’ in SA female ultra-running… but that also had a few pundits questioning whether she was too young to be racing ultras so hard.

From 2003 to 2007, she was seemingly unstoppable: Five consecutive gold medals at Comrades, four golds at Two Oceans, a few more wins at Loskop, a City to City 50km win in 2005, plus various marathon victories as well. But then the warning of those pundits appeared to come true, as her knee gave in, and Yolande admits she may have over-raced a bit in those years. “When you’re pumped up like that, you don’t hold back, and the wear and tear showed,” she says.

“The reason I stopped running the Comrades after 2007 is because I picked up a tear in my meniscus. That required a small op, but the doctor actually told me I should never run Comrades again. I was out of running completely for six months, then started my rehab with cycling and gym, eventually getting back to running 10s and 21s, but doing it just for fun. I implemented strength work, concentrating on my arms and core, and mountain biking became a great off-switch from running.”

BACK TO SQUARE ONE
A few years later the competitive urge was still there and she entered the Jeep Warrior Black Ops obstacle race, only to tear ligaments in her foot, so she turned to cycling once again to regain her fitness. Then in 2013 she started the Old Mutual Om Die Dam 50km, but had to pull out due to a back problem. “It actually happened a few days before at work, so it was not due to training or racing, but because of walking into a door,” she laughs. “But it took me three years to get it sorted properly, and it flared up badly during longer runs.”

“I thought I could fix it myself by stretching and rolling, but I actually couldn’t sit for long, let alone run normally! Thankfully, just after last year’s Comrades, a chiro eventually diagnosed sciatica, a pinched nerve in the spine, and by October all the pain was gone. Since then I have been fine, but I now realise it had actually stopped my glutes and hammies from firing properly, so my quads had to do much more work – but that in turn has made me a much stronger runner down the line, and allowed me to run so well at Comrades this year.”

GOLDEN QUEST
Looking ahead, Yolande says her big goal is to win another three gold medals in her next three Comrades runs, to go with the seven she has from her seven runs to date. “It’s a big challenge, because there is new competition coming through, but it would be a cool achievement. I would also love to get a fifth gold at Two Oceans, especially after two 11th place finishes in the last two years, but it is often too close to Comrades to race it hard, and my main focus will stay with Comrades. Of course, I would like to do more trail running, and mountain biking, because I like new things and trying new stuff. I need to do different things, otherwise the same races every year become boring, and I will enjoy getting to work my body in different ways.
And I’m still going to pitch up at the Ironman one day…”

Now 38, Yolande just laughs when asked how she is feeling now compared to when she first set the ultra scene alight in 2003. “I actually feel stronger than ever. I think the body gets stronger the older you get, but it’s down to your lifestyle, diet, personal life and mental approach, a combination of many things. The only thing for me is the early mornings before work for training, which are the worst, but if you have that goal and dream, you will get out of bed. Some people struggle because they don’t have a goal. It’s the same with Comrades: I always tell people to make sure their reason for doing Comrades is so strong that they won’t quit, and they will keep going no matter what. You need to have to have that sorted before you even start training for Comrades.”

“Getting back to age, you shouldn’t let that block you, or listen to what people say, but rather listen to your own body. If you’re going to say you’re getting old, then it’s going to happen! So no, I’m not feeling my age, as you put it… but that doesn’t change the fact that I am not looking forward to running with my 40 age category tags in the near future, because they’re going to weight my vest down!”

They call him ‘Coach Linda,’ because he has helped so many runners get into running or improve their times, and he is also a regular pacesetter in races around Gauteng and at Comrades, helping others to achieve their goals. Now Linda Hlophe he is planning a pacesetting outing at the Old Mutual Soweto Marathon. – BY SEAN FALCONER

It should come as no surprise that Linda Hlophe is so respected as a runner, coach and pacesetter – and not just by those who have run with or under him, but even those who have just heard about him. That’s because the 52-year-old father of four and Department of Correctional Services official from Pretoria has 46 years of running experience and has been around the proverbial block a good few times! But it’s more than just having run for many years… Linda is one of those guys who can lead, motivate, teach and inspire, and his giving nature endears him to everybody he comes into contact with.

“I can see that people need help, so I try to help them,” says the softly-spoken, ever-humble Linda. “That is why I changed the name of my Zwakale training group to Project Zitande, which means ‘Love Yourself,’ and invited all runners from any club to join our group, for free. I tell them they can all make it, and that even the slowest runners can carry the group to the finish, so we all need to unite, work together, motivate each other, no matter what colour we are, or what club we belong to. The most important thing is to finish the distance we have started. To finish is a great achievement… then you have made your mark, then you are a winner.”

It is this attitude that has seen Linda become a popular coach to many runners -— beginners and experienced alike — and also contributed to him being recruited as a pacesetter. “I had run a few Comrades since my first in 2000 when my friend Madoko Ndhlovu asked me to join him as his ‘timekeeper’ at Comrades, where he was running as one of the pacesetters. When he began to have problems, he told me to take the flag. That experience helped me decide that it was no longer about my times or medals, but about leaving a legacy for others. I want to be remembered as Coach Linda who helped people.”

The Party Bus
That first time carrying the pacing flag has led to Linda taking on pacing duties in many races since then, including seven times at the Comrades, but this year was the first time he did it as an official pacer with Modern Athlete. He brought home a big sub-10:00 bus and was instantly engulfed in hugs, handshakes and requests for photos when he brought the bus home in 9:57, and his passengers in the sub-4:00 bus at the upcoming Old Mutual Soweto Marathon will undoubtedly be just as appreciative of his excellent pacing skills and the awesome vibe he creates in his buses. “We don’t keep quiet in my bus, we sing and motivate each other. I get runners to introduce themselves and talk, I ask where they come from and about their running. We all make friends.”

As a veteran of many Soweto runs and many pacing outings, Linda says he knows what he needs to do to bring the sub-4:00 bus home on time. “Some people say Soweto is too tough, but I want them to see how it can be run comfortably, and Soweto is one of the races that brings the people together. Also, some people are afraid of going into Soweto, but when they pass the heritage sites, they understand. I actually stop the bus to tell people about the heritage sites, like Vilakazi Street.”

Friends and Fans
It also comes as no surprise that when asked what his favourite part of running is, Linda replies that it is meeting new people. “I have made a lot of friends through the years, even guys from overseas, some of whom tell me they’ve heard about the old man, Linda, and that they must come say to him. I love meeting people at races, where I see the diversity of the people of this country. We are united in running, giving our hearts for running, and it is a joy to see people of every colour kissing each other after a race together, then sending mails to say thank you, sending mails to book tickets for next year’s bus.”

“Some of those runners never believed they could make it, and I love making it possible for them. But I have also really appreciated all of the athletes in my buses – they encourage me by putting their faith in me. And as a servant of the people, just like when God tells Moses to take the people to the promised land, I see myself in a similar role, able to do it because He has given me the strength. My dream, my vision, is to see people running marathons and the Comrades, taking part in running, because it changes lives, personality and behaviour, promotes health, and makes you a better person. That’s the legacy I want to create and leave behind.”

There has been much conjecture around the Low Carb High Fat Diet that Professor Tim Noakes speaks about. There are many questions though that are left unanswered when it comes to running and the LCHF way of eating.

This week on Run Talk SA we spoke to Prof Tim Noakes to shed some light on fueling during a long run when you are following the Low Carb High fat diet. Run Talk SA is in the process of creating training specifically for running in the LCHF diet, if you would like to find out more, click here.

 

Check out all the latest news and important info from the world’s biggest, oldest and most famous ultra, the Comrades Marathon. – BY DELAINE COOLS & NONKULULEKO MDLALOSE
 

2017 COMRADES ENTRIES IN FULL SWING
The CMA has confirmed that more than 6000 entries were received in the first week after the entry process opened on 1 September! That number included nearly 600 international athletes from more than 30 countries. The 92nd Comrades Marathon will take place on Sunday 4 June 2017.

The three-month entry window will close on 30 November 2016, or as soon as the entry cap of 20,000 has been reached, and prospective entrants are encouraged to get their entries in early to avoid disappointment. After that, the 2017 Substitution Process will offer a last chance to obtain an entry, and this window has been extended by two weeks to run from 14 March until 14 April 2017.

Entry fees for the 2017 Comrades Marathon are as follows:
• Local Entries R460 (months of Oct & Nov for SA athletes only)
• Rest of Africa R770
• International R2650

For details on how to enter, please visit the Comrades Marathon website: www.comrades.com

RUNNERS FIRST
The CMA recognises that running clubs are pivotal to the sport of road running, so to foster greater involvement of the clubs and prioritise the runners, the CMA has introduced the Runners First initiative. Running clubs will be granted access to the entrant database to verify their runners’ details, which will ensure data accuracy and integrity and also have a direct positive impact on the race registration process.

NEW FINISH VENUE & OTHER DEVELOPMENTS
For the first time in 16 years, the 2017 Comrades Marathon will once again finish at the Scottsville Racecourse. The CMA has announced that the 130-year old landmark location will serve as the finish venue for the 92nd edition of The Ultimate Human Race, having served as the finish venue of both the 1998 and 2000 editions of the race.

In other developments, the CMA will no longer offer Hot Spot prizes. Instead, 2017 will see the introduction of an Elite Team Prize with R32,000 awarded to both the Men’s and Women’s winning teams. The Gunga Din Trophy will revert to being awarded to amateur/recreational clubs.

COMRADES PERCEPTION SURVEY
The CMA would like to thank the 3358 runners who responded to the 2016 Comrades Marathon Survey. The results can be viewed here:
www.surveymonkey.net/results/SM-DLR8R5BT/data-trends/

10th GREATER EDENDALE RACE – COME RUN WITH US!
The CMA has called on runners to join in the 10th running of the popular annual Greater Edendale Race, which takes place on Sunday 13 November. The CMA will once again host the race at the FNB Wadley Stadium in Georgetown, Edendale as part of its social responsibility programme. This race has been attracting nearly 2000 participants on an annual basis and is a major attraction for local schools, with grand prizes for those schools with the most number of finishers.

Prize money totalling more than R21,000 is up for grabs with a generous first prize of R3,000 for the first man and first woman over the finish line respectively. The first three men’s and women’s walkers will also be rewarded. Every finisher will take home a medal in addition to all 10km runners receiving an Edendale 10km race T-shirt. The entry fee for the 10km race is R40 and participants must be at least 14 years old to run it. Anyone over nine years may enter the 5km Fun Run, which forms part of the world renowned AIMS Children’s Series Race, at an entry fee of R20 (but free for school children). Pre-entries will be taken at Comrades Marathon House (weekdays 8am to 4:30pm), and late entries will still be taken up till race day.

GET YOUR 2017 TRAINING PROGRAMME
The official Comrades Marathon Coach, Lindsey Parry, has devised a comprehensive training programme to get you to the start line of the 2017 Ultimate Human Race and help you achieve your coveted Comrades medal. You can find the programmes and training tips at www.comrades.com.

TEAM COMRADES PLANTS TREES WITH WILDLANDS
The CMA recently assisted one of its official charities, The Wildlands Conservation Trust, in its tree-planting initiative. Wildlands set itself an ambitious goal of planting 100,000 trees during National Arbour Week, which is observed at the beginning of September every year. The saplings planted were all of indigenous varieties and were grown and nurtured by ‘tree-preneurs’ who barter with Wildlands for livelihood support items such as building materials, water tanks, bicycles, food hampers or groceries.

Several local businesses and organisations came out in support of this greening initiative by availing their staff to join in the tree-planting and contributing to a greener and more sustainable future for the citizens of Pietermaritzburg. As CMA General Manager Chris Fisher says, “We value the incredible work done by Wildlands. As an official Comrades Charity and as an organisation at the forefront of conservation efforts and with a deep commitment to bettering the social and environmental landscape with significant projects, we could not help but get involved. Our mission and goals are well aligned to serve the communities in which we operate and give back to society in meaningful ways.”

GREEN AWARDS FOR COMMUNITY MARSHALS
The CMA hosted its 2016 Community Marshals’ Green Name Awards Function at Comrades House in Pietermaritzburg in the last week of August. The event was held in recognition of the community marshals who have been of service to the Comrades Marathon for more than a decade.

Consisting of a 200-strong team, the Comrades Marathon Community Marshals Programme was implemented by the CMA in 2004 in response to a need for greater runner safety along the route. Since then, this special band of people has ensured the safe passage of Comrades Marathon runners from Cato Ridge to Inchanga, year in and year out, performing their duties with pride and a deep sense of responsibility for the safety and protection of the runners. The CMA has in turn provided training and support for the marshaling team on an annual basis in the run-up to the race, and thanks to such training and skills transfer, many of these volunteers have gone on to secure meaningful jobs for themselves.

Each of the 54 Green Name recipients was honoured with a Green Name Certificate by CMA Chairperson, Macdonald Chitja, and he says, “From its inception, this project was viewed as a community initiative. Our engagement started with Nkosi Mlaba and his Induna, and has continued to grow. Though individuals were awarded the Green Name Certificates, the function is a celebration of the involvement of the entire community. This is a special moment to celebrate more than a decade-long contribution of such dedicated volunteers to the Comrades Marathon. We are very grateful to each of the Green Name recipients.”

CMA ASSISTS AT CAPITAL CLIMB
Team Comrades had fun at the recent SHF Capital Climb 15km race, hosting the Worlds View Refreshment Station. The team has been supporting this fellow Pietermaritzburg race for several years, and CMA General Manager Chris Fisher, says, “The Comrades Marathon Association supports local races and hosting the refreshment station is in line with our commitment to giving back to our running community.”

WALL OF HONOUR GIFT IDEA
Why not give a gift of love to the Comrades runner in your family this Christmas? This treasured Comrades memento has become a sought-after gift for Christmas and birthdays, and you can beat the Christmas rush by ordering a Comrades Wall of Honour plaque today. Please contact [email protected] for more info.

COMRADES MUSEUM REOPENS
The newly revamped Comrades Marathon Museum is now open to the public, having undergone a major refurbishment, and the collection of unique, antique and collectable Comrades memorabilia is sure to capture your imagination. Comrades Museum Curator Roxanne Thomas says, “We have been greatly looking forward to opening up our grand museum to our stakeholders and members of the public once again. The impressive Comrades collection of historical and modern keepsakes is well worth seeing.”

SHARE YOUR COMRADES STORY
Every person has a story to tell and Comrades Marathon runners in particular have the ultimate tales of courage, perseverance and endurance. We are calling on ardent Comrades runners to inspire the nation to take up the challenge of running the world’s most gruelling footrace, by sending us your Comrades Story in 300 words or less, and stand the chance to win a Comrades hamper. Please e-mail your story to [email protected]

RUN FOR A CAUSE AT COMRADES
The Comrades Marathon makes a positive difference to the lives of the less fortunate by supporting six official Comrades Charities, and runners are invited to support these charities through the Amabeadibeadi and Race4Charity initiatives. To find out more about how you can make a difference, go to www.comrades.com/charities/amabeadibeadi or www.comrades.com/charities/race-4-charity.

COMRADES MARATHON ONLINE
www.comrades.com
www.twitter.com/@ComradesRace
www.facebook.com/ComradesMarathon

The Modern Athlete DARE TO TRI Programme was thrilled to see our visually impaired athlete, Helen Webb, complete her first ever triathlon at the 5150 Bela Bela, and she says it was a fabulous experience!

I guess I had a pretty typical first triathlon in a lot of ways. I surprised myself by not drowning, I didn’t drink on the bike, I took way too long in transition, I bonked on the run… But I did these things in a slightly different way from the average novice triathlete. I completed my first triathlon tethered and ‘tandemed’ to my guide, Anine Kukard, and I could not have asked for a better race. The weather was perfect, the crowd and athlete support for us was amazing, and the beer at the Spur afterwards was cold. What more could a girl ask for?

The swim was my favourite part, because I have struggled to swim for 15 years, but swimming tethered to a guide has given me the opportunity to overcome my terror and just relax in the water. Swimming is very disorienting to people with low vision because we are so reliant on our hearing, which we cannot use under water. Then, I have a lot of work to do in transition. My brain recognises objects in a different way to a fully-sighted person, and I really struggled to lay out my things in a way that was easy for me to find things. I also need to get used to drinking from a hydration pack, which I was using for only the second time, because I cannot get bottles back into the cage on the bike easily.

The run was extremely frustrating, because I couldn’t get a mental picture of the route in my head – it felt like running around in circles for an hour. Despite these challenges, it was an absolutely fantastic experience, and I cannot wait for the races to come leading up to IRONMAN PE. Thank you to the many people who made this race possible for me!

Helen is attempting to become the first South African visually impaired female triathlete to attempt IRONMAN South Africa in April 2017. We still need to find a suitable guide, equipment like a Tandem bicycle, and sponsors to assist with costs. Please follow Helen at www.facebook.com/HelenWVIAthlete and any assistance would be appreciated.

COACH’S CORNER
BY DTT COACH DERICK MARCISZ
Dare to Tri once again participated in the popular 5150 Triathlon in Bela Bela, with 19 finishers out of 19 starters, including six novices, for yet another 100% DTT success rate. Our squad was led home by Jaryd Otto in a fast 2:35, which was a five-minute improvement on his Germiston time, and our visually impaired athlete, Helen Webb, completed her first ever triathlon. Congratulations, Helen, you are an inspiration to all of us that sometimes take lining up in tri events for granted. We also had a few athletes taking part in the inaugural MiWay Cape Ultra in the Cape Winelands in September

Meanwhile, most of the other 52 DTT athletes on the programme are training for the upcoming events on our DTT target list, to which we have added the newly announced MiWay Durban Ultra to be held in March 2017:

1. Global 11 SUN CITY – Olympic & Sprint distances, 15/16 October 2016
2. Trinity Sports Series – Olympic & Sprint distances, 6 November 2016
3. MiWay Midlands Ultra – Half Iron 1.9km/90km/21km & Sprint distance, 27 March 2017
4. Trinity Sports Series – Olympic & Sprint distances, 15 January 2017
5. 70.3 East London – 1.9km/90km/21km, 29 January 2017
6. MiWay Durban Ultra – Half Iron and Sprint distances, 6 March 2017
7. IRONMAN South Africa – 3.8km/180km/42km, 2 April 2017

Modern Athlete Dare to Tri IRONMAN Workshop
Sunday 30 October, 9:30am, Jeppe Quondam Club, Bedfordview, Johannesburg
It’s five months to go to the Ironman African Champs in Port Elizabeth on 2 April, so join us for a talk on the proven Dare to Tri IRONMAN programme. DTT Coach Derick Marcisz will outline the training required for the next five months and you will also hear from DTT athletes that have comfortably finished IRONMAN using the DTT programme. Entrance is free, everybody is welcome, and refreshments will be provided.

Sign up today!
Join the Modern Athlete Dare to Tri Academy for the 2016/2017 Season for just R1265 once-off payment. You will receive expert coaching and group training from when you sign up till IRONMAN PE in April 2017. DTT has a proven track record with a 98% finish rate at all triathlon events, and you cannot get this level of coaching, including coached weekend group training sessions, for this period of time at this cost anywhere else.
Go to https://daretotri.canbook.me/e/view/10091 and follow the prompts to register.

At the Rio Olympics in August, Wayde van Niekerk set a new World Record in the 400m as he added the Olympic title to the World Champs title he won last year, giving South Africa it’s first official World Record in Track and Field in just over 40 years, but building on a rich history of our athletes setting world marks. – BY SEAN FALCONER & RIËL HAUMANN

When Wayde van Niekerk crossed the line in the 400m final in Rio in a time of 43.03, he finally beat the 17-year-old World Record of 43.18 set by American Michael Johnson in the 1999 World Champs in Seville, Spain. And he did it in some style, too! The way he pulled clear of the rest of the field in the home straight absolutely took the breath away – so much so that even the great Usain Bolt made a point of heading straight up into the stands after his 100m final win to congratulate Wayde.

The new World Record makes Wayde the 13th South African (if you count relay teams as one) to set a World Record in track and field, and his is the 20th World Record by a South African or South African team. This list only counts the standard distances recognised by the IAAF, or that were recognised in the past, so some seldom-run events do not appear on this list, like the 200m hurdles, where SA’s LJ van Zyl is currently the co-holder of the record.

Track Star through the Ages
South Africa has a proud history of producing World Record performances, but Wayde’s World Record in Rio is the first for SA in track and field since John van Reenen set the world mark for Discus in 1975. The ensuing years of sporting isolation due to the country’s Apartheid policies meant that many potential world-beaters did not get to compete on the world stage, and it also meant that one World Record run in SA was never ratified by the IAAF. That non-record belonged to Zola Budd.

In January 1984, aged just 17 and running barefoot, the waif-like Zola made world headlines as she shattered the women’s 5000m World Record, clocking 15:01.83 to take nearly seven seconds off American Mary Decker’s 1982 mark of 15:08.25. Unfortunately, the IAAF did not recognise the time, and it remains left out of official lists, or added as a footnote. Norway’s Ingrid Kristiansen broke that mark in June 1984 with her 14:58.87, but Zola took the record back in August 1985 with a 14:48.07 – but that record also did not come to South Africa, as she was then (temporarily) running for Great Britain.

Road and Ultra Records
On the road, South Africans have also set a number of World Records over the years, with our star performer being Elana Meyer, who began her remarkable run of six World Records with the first of four women’s half marathon world marks. Interestingly, some World Records recognised by the IAAF are intermediate distances recorded within a longer race, like Thompson Magawana and Frith van der Merwe’s times for 30 miles and 50km recorded during the 56km Two Oceans ultra-marathon.

However, a number of other world best times set by South Africans cannot be included in the list of World Records due to the fact that they were run on point-to-point courses, which are not recognised by the IAAF for record purposes. As a result, a number of times set by Wally Hayward, Jackie Mekler and others are not included, nor is the record for 50 miles set by Bruce Fordyce in the London to Brighton race. These performances are classified as World Bests instead of World Records. On the other hand, Wally and Jackie both appear in the list of World Records for ultra distances run on the track. These two legends – both five-time Comrades Marathon winners – set a number of world marks over distances such as 50 miles, 100km and 100 miles, and further added to the rich history of SA’s athletic World Records.

SOUTH AFRICA'S WORLD RECORD SETTERS
Here, in chronological order, is the full list of SA’s athletic World Records. The total is 49, by 24 athletes or teams (or 27 athletes, if you count all relay team members). Only three track athletes set more than two World Records – Gert Potgieter, Barbara Burke and Marjorie Clark, with three each – whereas counting all records, Elana set six records, Wally five and Jackie four.

TRACK & FIELD
Men
120y H 15.0* Vincent Duncker (Pietermaritzburg, 17 April 1909)
110m H 14.8* George Weightman-Smith (Amsterdam, 31 July 1928)
110m H 14.6 George Weightman-Smith (Amsterdam, 31 July 1928)
100y 9.4 Danie Joubert (Grahamstown, 16 May 1931)
440y H 50.7 Gert Potgieter (Queenstown, 20 April 1957)
440y H 49.7 Gert Potgieter (Cardiff, 22 July 1958)
440y H 49.3 Gert Potgieter (Bloemfontein, 16 April 1960)
100m 10.0 Paul Nash (Krugersdorp, 2 April 1968)
1000m 2:16.0 Danie Malan (Munich, 24 June 1973)
Discus 68.48m John van Reenen (Stellenbosch, 14 March 1975)
400m 43.03 Wayde van Niekerk (Rio de Janeiro, 14 August 2016)

Women
80m H 12.2* Marjorie Clark (Pietermaritzburg, 24 May 1930)
80m H 12.0 Marjorie Clark (Pietermaritzburg, 2 April 1931)
80m H 11.8 Marjorie Clark (Pietermaritzburg, 2 April 1931)
100y 11.0 Barbara Burke (Pretoria, 20 April 1935)
220y 24.8 Barbara Burke (Pretoria, 22 April 1935)
80m H 11.6 Barbara Burke (Berlin, 1 August 1937)
High Jump 1.66m Esther van Heerden (Stellenbosch, 29 March 1941)
4 x 110y 47.3 SA team** (Kimberley, 10 April 1950)
4 x 110y 46.9 SA team** (Pretoria, 26 March 1951)
* World Record equalled.
** The members of both teams were the same: Florence Willis, Sally Black, Edna Maskell and Daphne Robb-Hasenjager.

ROAD: STANDARD DISTANCES
Men
10km 27:59 Matthews Motshwarateu (Purchase, 4 October 1980)

Women
21.1km 67:59 Elana Meyer (East London, 18 May 1991)
15km 46:57 Elana Meyer (Cape Town, 2 November 1991)
5km 15:10 Elana Meyer (Providence, 16 October 1994)
21.1km 67:36 Elana Meyer (Kyoto, 9 March 1997)
21.1km 67:29 Elana Meyer (Kyoto, 8 March 1998)
21.1km 66:44 Elana Meyer (Tokyo, 15 January 1999)

ROAD: ULTRA DISTANCES
Men
30 miles 2:37:31 Thompson Magawana (Cape Town, 12 April 1988)
50km 2:43:38 Thompson Magawana (Cape Town, 12 April 1988)
100km 6:25:07 Bruce Fordyce (Stellenbosch, 4 February 1989)
Women
30 miles 3:01:16 Frith van der Merwe (Cape Town, 25 March 1989)
50km 3:08:39 Frith van der Merwe (Cape Town, 25 March 1989)

TRACK: ULTRA DISTANCES
Men
100km 7:41:36 Wally Hayward (Motspur Park, 20 November 1953)
150km 11:50:09 Wally Hayward (Motspur Park, 20 November 1953)
100 miles 12:46:34 Wally Hayward (Motspur Park, 20 November 1953)
200km 17:33:25 Wally Hayward (Motspur Park, 20-21 November 1953)
24 hours 256.400km Wally Hayward (Motspur Park, 20-21 November 1953)
50km 3:25:29 Jackie Mekler (Deville, 5 September 1954)
40 miles 4:18:14 Jackie Mekler (Deville, 5 September 1954)
50 miles 5:24:27.4 Jackie Mekler (Deville, 5 September 1954)
30 miles 2:57:48 Jackie Mekler (Germiston, 15 January 1955)
40 miles 4:04:34 Gerald Walsh (Walton, 19 October 1957)
50 miles 5:16:07 Gerald Walsh (Walton, 19 October 1957)
100 miles 12:40:49 Dave Box (Durban, 11/12 October 1968)
100km 7:29:05 Dave Box (Walton, 26 October 1969)
150km 11:07:23 Derek Kay (Durban, 6-7 October 1972)
100 miles 11:56:56 Derek Kay (Durban, 6-7 October 1972)

Women
24 hours 171.263km Mavis Hutchinson (Johannesburg, 27-28 August 1971)
100km 10:47:43 Marie-Jean Duyvejonck (Pretoria, 2 November 1979)

With Summer well on its way and many runners already stepping up their mileage to prepare for the peak running months in the lead-up to Two Oceans or Comrades, it is also an ideal time for these runners to discover the benefits of swimming as active recovery after long or hard runs. Swimming is an easy option that runners can turn to for overall recovery and activating different muscles they wouldn’t use on the road. – BY GEORGIE THOMAS

Swimming to cool down after a hard run in hot conditions is always a treat, but swimming offers so much more. For starters, it is particularly useful for recovery, as the water has a cooling effect on muscles, which enhances recovery. Still better, swimming is non-weight-bearing, so when used as part of your fitness routine, it promotes recovery of muscles, joints and bones. There is an increase in activity of the circulatory system due to increased bloodflow through muscle activity, and swimming also activates the core muscles, which can lead to faster and improved running form.

Furthermore, something that runners might not know about is the beneficial effect swimming has on the brain: Learning and practising new motor-neuron skills has a significant positive impact on the aging process on our brain and body functions. The caveat to all these benefits, however, is that with poor swimming technique, other problems can arise, so it’s not just a case of jumping in. For example, back pain and an unconditioned shoulder can result from hyperextension of the spine from a poor body position in the water. Poor technique can also result in swimming too hard and taxing yourself in what is meant to be a recovery session.

SWIM MINDFULLY
Even runners who swam at school and think they are fairly competent should be careful: That was a long time ago, and the type of swimming you did then was fast and not mindful at all. Runners are also challenged to adapt mentally to swimming in a pool, because with just a black line to look at and little opportunity to chat to mates in your usual running group, boredom could set in, so it’s important for you to up your focus.

Before starting, it’s best to get some advice on technique, to avoid injury and stay motivated. Find a coach who is focused on technique, because just joining a swim squad is not the answer, as these can turn into mini races – especially for the competitive runner. Frustration could also set in as you discover that you are not as good at swimming as you are at running. Squad swimming can result in poor swimmers, but swimming more mindfully will decrease chances of injury and take away the boredom factor. You will have too much to think about as you practise executing a good stroke, and swimming will become a form of meditation and rest from running (and life).

FIND YOUR PACE
Since you are not looking for a major gain in your fitness, it is best to practise swimming in the very lowest range of perceived effort. This might be a challenge, though, if you have poor technique, especially relating to breathing. Seek advice, don’t just try and plough through! Avoid training sessions that you find on the internet, as these don’t speak to technique and will often recommend training aids which may not benefit you. For example, kicking with a kick-board may seem like a good idea, as it will certainly give you a workout, but you are also putting your back into a hyper-extended position, which might cause you pain. The same goes for hand paddles – they add resistance and build muscle, but put strain on unconditioned shoulders and could lead to injury.

You might say that since you only want to swim for recovery, it doesn’t matter how you swim. Well, it does matter. First avoid injury and in time you may discover another joy, aside from running. And it could turn out to be a bonus if you find yourself laid off from a running injury. You never know, you might become addicted to swimming and find yourself lining up for a triathlon or swimming race in the future!

ABOUT THE AUTHOR
Georgie Thomas is the Head Coach of Total Immersion Swimming South Africa. She hails from a distance running background, having run multiple marathons and ultras as well as representing Western Province as the SA Cross Country Championships, before taking on the challenge of open water swimming and triathlon. Having learnt to swim better through Total Immersion, she went on to complete multiple full Ironman events, competed at the Half Ironman World Champs, and medalled at the SA Masters Long Course Open Water Swimming Champs. Go to www.totalimmersionsa.co.za to find out about workshops all around SA, or mail [email protected].

We are constantly bombarded by articles with contradicting advice regarding the consumption of different foods, especially red meat. Some experts say stay clear while others promote the regular consumption of meat, even the night before a big sporting event, and in some cases, even on race day. So who’s right and who’s wrong? – BY CHRISTINE PETERS, REGISTERED DIETICIAN

Think back to the days of the legendary Wally Hayward, the five-time winner of the Comrades Marathon in the 1930s to 1950s, who used to stop next to the road during races to polish off a juicy piece of red meat. Things have changed a bit since then, with runners unlikely to find a juicy steak served up by the refreshment stations in today’s races, but overall, South Africans are known for their meat consumption, and there is much controversy about whether it’s healthy or not, especially when it comes to sport.

ATHLETES AND MEAT
Let’s start by looking at what red meat is, and how it benefits you as an athlete:
• PROTEIN: Red meat provides high-quality, highly digestible protein, with all the essential amino acids that are used by the body to build structures, including bone, muscle, skin, nails and hair, and perform functions.
• HAEM IRON: Iron is needed for red blood cells and oxygen transport, and haem iron is more absorbable than the non-haem variety found in vegetables. Red meat contributes more than 50% of the body’s iron needs.
• ZINC: The zinc in meat is better absorbed than from plant foods. It is necessary for strong immune function, brain function, fertility and healing.
• B GROUP VITAMINS, INCLUDING B12: These vitamins are necessary for energy and brain function, and are only found in animal products.
• CARNITINE: Its main role is to help the conversion of fat into energy in the body’s cells.
• CHOLESTEROL: Red meat contains cholesterol, which in high levels is associated with increased risk of heart disease, but more recent studies have shown this only to be true for people up to the age of 50.
• SATURATED FAT: Red meat contains saturated fat, the kind that when eaten in excess, has been thought to raise blood cholesterol and the risk of heart disease. However, lean red meat, with visible fat removed and little marbling, is lower in saturated fat.

Red meat is therefore useful to athletes because it’s a high-quality source of protein, calories, B vitamins, zinc, and most importantly, iron. One of the major functions of iron is to carry oxygen to and carbon dioxide away from all the cells in your body. The brain also relies on oxygen transport, so without enough iron, you will find it hard to concentrate and feel tired and irritable. Iron is also needed to maintain a healthy immune system.

Athletes that consume red meat the night before a race are usually people who eat meat regularly and are used to high-fat diets and digesting meat. The reason many do this before an endurance race with a lower intensity, is that they can then rely on fat being a good source of energy for a longer period, without needing large amounts of carbohydrate to remain fuelled.

SAFETY CONSIDERATIONS
In late 2007, the World Cancer Research Fund (WCRF) reported a link between red meat and colon cancer, which caused worldwide concern. It recommended eating less than 500g of red meat per week and avoiding processed meat. However, this advice was disputed by other experts, who believe it was based on inconsistent research results. Health authorities now recommend that we eat lean red meat three to four times a week, where a serving is equal to 65-100g of cooked meat, e.g. a small steak, half a cup of mince, or a couple of slices of roast meat. Any less and other iron-rich foods will need to be eaten.

These days much of the reservations about red meat come not from the food itself, but rather the methods used to rear the animals, and to the processing done after the animals are slaughtered. Therefore, choose cuts from animals that are as naturally reared as possible, and in an unprocessed form.