Category: Features

The Bluffer was born in 2008 when 12 guys from Cape
Town decided to support a mutual friend’s training for the 80km Puffer Trail
Run. This saw them cover 100km of trail on the Cape Peninsula over three days, sleeping
over in SANparks camping areas, and they repeated the Peninsula setting for the
next two years’ runs, followed by two years running in the Overberg Mountains
around Elgin-Grabouw and Kleinmond. This year, in early October, the 25-strong
group will head to the Cedarberg Mountains up the West Coast for the 2013
Bluffer, and running with them will be former Proteas cricketer Mark Boucher.

Having decided to support a worthy cause with their
run, the Bluffers chose Mark’s SAB Boucher Conservation charity, which supports
the fight to protect the rhinos, and he was thus invited to join the run. He
admits it’s going to be a tough undertaking: “I’m not used to trail and the courses
I had done previously were nothing more than 14km, so when you’re expected to
cover about 30 to 40km a day, I knew I needed to pick it up in training!
Fortunately I’ve always been a nature lover, so 25km Saturday morning runs around
Table Mountain and Tokai Forest in the recent storms in the Cape were fun.”

FOR THE RHINOS

Mark says he is really pleased that the Bluffer will
be run on behalf of his charity and rhino conservation. “We look at any species
that need help. Right now, rhinos are on the tip of everyone’s tongues and
we’ve already raised close to R1 million. Once the Bluffer funds are collected,
I’d like to see the money go towards the Onderstepoort Veterinary Clinic, which
is helping build a DNA database for SA’s rhino population. I’ve been out in the
field for darting and DNA sampling operations, and the campaign is getting
there!”

More info at www.markboucher.co.za

This really has been Mapaseka Makhanya’s year! So far
in 2013, she not only did the double at the SA Senior Track and Field Champs by
winning both the 1500m and 5000m titles, she also set new personal bests for
800m, 3000m and 5000m. Then she shifted her focus to national Spar Ladies 10km
series on the road once the track season was over, winning the Durban leg in PB
32:49, breaking the course record in Pretoria, and finishing second in Cape
Town and third in Port Elizabeth. With just the Johannesburg leg to go, she has
all but won the Spar Grand Prix competition, as she is now 29 points ahead of
Irvette van Zyl, and she is confident she can win in Jozi as well. Then, to top
it all off, in early September she also ran her debut 42km at the Gauteng
Marathon, cruising home in 2:37:06 to record the second-fastest time by a South
African woman this year.

“I’ve always had that winning mentality. My coach,
Lungile Bikwani, has made that a part of who I am now,” says the Sowetan
speedster. “I’ve got the results and I’m happy, but I know that I can go
faster!” And while many still identify her with middle distance events on the
track, Mapaseka is happy to embrace new challenges in the sport she loves. “The
track will always be my home and where I’m comfortable, but I know now that I
have a future at road running,” she says, “all it takes is the same dedication
and enthusiasm that I’ve had at training all these years.”

YOUNG TALENT

Running has always been a part of Mapaseka’s life. At
school, she took part in cross-country and track events, and that continued into
her student years at the University of Johannesburg. In her teens, she
represented South Africa at the World Youth Champs, World Junior Champs and
World School Games, and while her coach pushed her throughout her teen years,
taking the ladder to senior level competition was difficult. “At that point, I
was just happy to be a part of the pro set-up,” she says. “I wasn’t as serious
about it. It was just an opportunity to get a unique perspective on athletics
and how one can make a living out of it. But there’s a development gap in this
country. Between the ages of 19 and 24, there’s a huge difference between the
juniors and seniors, so at first, I wanted to quit when I reached that level,
but my coach pushed me through it and I got a lot stronger.”

Now, the decision to push to longer distances and
leave the track is a bittersweet one for Mapaseka. “Track and field is dying in
this country, so while I still love it, road running is becoming more popular
and there’s definitely a future for me there in the coming years. It’s meant a
different way of training – I’m still on the track a lot for speed, but now I
run the mileage and have to entertain that long-distance mentality.”

JUGGLING ACT

As a pro athlete, Mapaseka puts in a lot of time for
training. On Mondays, Tuesdays and Wednesdays, she dedicates mornings to speed
work on the track followed by a short run, with tempo runs and hill sessions
the rest of the week. She rests on Saturdays and uses her Sundays for long
runs. She also does some strength work in the gym. As a track athlete for so
many years, she says she understands the importance of concentrating on speed
work. “I think success is usually guaranteed behind the scenes. It’s those
hours at training. A lot of athletes skip a day if the coach happens to miss
training. Not me… I go back to basics and work hard!”

With a busy training week, she still juggles being a mom
to four-year-old Naledi. “People ask how I do it, but I’m used to being an
athlete mom. You have a routine you stick to, like I go for a run, come back home
and dress Naledi for cr?che,” she says. “There are hard days, but nothing I
can’t handle.” And Naledi is never far from Mapaseka’s thoughts: The proud mom
is well known for her trademark tattoo across her stomach, a chain holding her
daughter’s name, which is seen every time she races. “I remember being so proud
of having my baby that I knew that I had to get that tattoo. Naledi means ‘star,’
and she’s very important to me. She’s always at the finishes and usually wants
to pick up my trophies for me!”

THE NEXT STEP

This year, Mapaseka knew she would be taking on road
running stars such as the Kalmer sisters, Irvette van Zyl, Lebo Phalula and Rutendo Nyahora. Her initial goal in
the Spar Ladies races was a top three finish, but she got so much more than she
bargained for. “I think I’ve learnt a lot making the move to the road,” she
says. “The 800m, for example, is quick and hard, but the first time I moved to
a longer distance on the road, I found I had to ‘entertain’ myself and continue
to be positive on the route. As I move on, so will my mind for the distances,
and I usually race as the route goes – if I’m feeling good, I’m feeling good.”
At the Gauteng Marathon, Mapaseka says she really felt the distance in the last
4km as her legs cramped a bit, but she stuck with it. “There was a point at
about 26km I thought I was quite slow, so I picked it up, then cramped a bit
later. It was hilly and tough, but I can only move on to better things now!”

While she’s highlighted next year’s Old
Mutual Two Oceans Half Marathon as a must-run, there’s no stopping her from
attempting the ultra some time in the future, but for the immediate next few
years, Mapaseka wants to go after more track titles, build up her strength on
the road, and then wear the green and gold in the Olympic marathon in Rio 2016.
“I work hard and I have my family support at races and in everything I do,” she
explains. “It’s come to a point where they say, ‘Why didn’t you win?’ if I come
second! Going forward, there’s enough in me to carry on with the bigger distances
and tougher races. I think if any young athlete just works hard, everything
will fall into place in the end. I love running and I’ve just made it work for
me!”

MAPASEKA’S PBs

800m                2:03.18

1 500m             4:08.18

3 000m             9:08.02

5 000m             15:53.02

10km                32:49

42.2km             2:37:06

You can follow Mapaseka on Twitter:
@Mapasexy

Thirteen years ago, in 2000, East Coast Radio (ECR) presenter Makhosi
Khoza tackled his first Comrades Marathon when he decided to enter the race on
the spur of the moment. But on race day, things did not go as he had hoped. “My
ITB got worse at Drummond and I was literally walking my way to the finish,
until I got stopped at the cut-off at Lion’s Park.” That was Makhosi’s Comrades
dream gone – and he never went back. But this year he vows to be back AND to
cross the finish line!

Makhosi, who has been in the radio industry for the last 21 years and
says there is no job like it, started running at university, because it seemed
fun, and a great way to brave a cold shower afterwards. Since then he has continued
running on and off. In preparation for the Comrades in 2000, he entered his
first race, the Hillcrest Marathon, and describes the whole event as a bit of a
blur. “It was relatively easy, notwithstanding the sharp pain in my knee, which
was later diagnosed as ITB. It still plagues me to this day!”

Running coach and mentor Norrie Williamson helped Makhosi prepare for that
first Comrades and Makhosi describes this process as Norrie having to ‘hold his
hand’ throughout his race preparation! It was therefore even more disappointing
that he never made it to the finish. Still, over the years Makhosi kept on
running, but only decided now to go back to the race that beat him 13 years
ago. He is still battling with ITB and is currently being treated for it, but
hopes to resume training with some beach runs along Durban’s Golden Mile soon.

FITTING IT
IN

Though he has demanding working hours, Makhosi says he doesn’t find it
hard to fit in time for training and usually trains after work, as he says he is
not much of a morning person. He prefers training alone and is still looking
around for a club to join, but is really looking forward to the Big C. “I am
more excited about Comrades than you can imagine!” And I realise that the
biggest hurdle to success at Comrades is not a physical one, but a mental
battle.” He adds that his passion for running stems from the fact that it is a
sport for everyone, does not require any fancy facilities or great expenses,
and that one can run anywhere.

For now, Makhosi just hopes to finish the race, but if all goes well, he
would like to finish within 10 hours, and his inspiration is simple: “I did not
complete my first Comrades, so I’m hoping to do it now 13 years later!”

WHITE VS WHOLEGRAIN BREAD

Whole wheat bread in
general is a richer source of protein than white bread – a slice of 100% wholegrain
bread provides about 3.6g of protein, compared to 1.9g for a slice of
commercially-prepared white bread. The wholegrain is also substantially higher
in dietary fibre, 1.9g compared to 0 to 0.6g, and it will make you feel fuller
for longer because the fibre takes longer to digest. Furthermore, wholegrain
bread is a rich source of selenium, a trace mineral that provides antioxidant
benefits.

FAT-FREE VS FULL-CREAM MILK AND YOGHURT

There is a significant
difference between fat-free and full-cream dairy products:

Also, people are often
under the impression that fat-free dairy products are lower in the important
mineral calcium, but they’re actually equivalent, if not higher, than their
full-fat versions. One cup of whole milk generally contains 276 milligrams of
calcium, while one cup of fat-free milk contains 299 milligrams.

OSTRICH MEAT VS REGULAR BEEF

Ostrich meat low in
fat and lower in cholesterol than regular lean beef. However, both are a great
source of iron, as the high iron content in regular beef is only slightly higher
than that of ostrich meat:

DARK VS MILK CHOCOLATE

Everyone
loves to hear that their favourite indulgence is “good for you.” Not so fast!
Cocoa and dark chocolate are rich in a group of antioxidants known as flavanols,
which emerging research shows promote blood-flow to the brain, keep arteries
elastic, lower inflammation and ‘top up’ your levels of antioxidants. But while dark chocolate may have
more health benefits than milk chocolate due to the antioxidants it contains,
it’s still just as high in calories, fat and sugar.

DECAFFEINATED VS CAFFEINATED COFFEE

Decaffeinated coffee
still contains caffeine (about 4mg per cup versus 130mg in a cup of regular)
and has been shown to have similar health benefits to caffeinated coffee. Caffeine
is a central nervous system stimulant that can have some positive effects on
the human body, such as it may help reduce the risk
of heart disease, diabetes, certain cancers, Parkinson’s disease and maybe even
Alzheimer’s disease. Caffeine in low doses is also thought to be
associated with an improvement in sporting performance, increased alertness and
reduction in fatigue.

However, there are
some definite drawbacks to too much caffeine, including anxiousness and
irritability, headache, irregular heartbeat, muscle twitches, and sleeplessness.
Caffeine can cause temporarily high blood pressure, nervousness and increased
production of urine and gastric acid, and may trigger arrhythmia in people with
heart conditions.

MARGARINE VS BUTTER (UNSALTED)

Butter is an animal
product, high in both saturated fat and dietary cholesterol, so increases our
risk of heart disease and stroke. On the plus side, butter is a good source of
fat-soluble vitamins A, D, E and K. Margarine is made from vegetable oils and
contains no cholesterol, but it the controversy with margarine lies with its
level of artery-clogging trans-fat, a largely man-made fat formed when hydrogen
is added to vegetable oils, making the oil more solid and less likely to spoil.
In general, the more solid the margarine, the more trans-fat it contains. Fortunately,
there are a number of margarines on the market that are trans-fat-free.

Ten
years ago I was living the regular life of a 20-something. I enjoyed going out
with friends, late nights, clubbing, drinking, and eating rich foods. Then I
started noticing blood every time I went to the toilet, and the trips to the
bathroom became more frequent. After numerous blood tests and a colonoscopy, I
was diagnosed with Ulcerative Colitis, a disease with no known cause or cure.
Symptoms include swollen, inflamed and ulcerated intestines. I was told I would
have to be on medication for the rest of my life.

I
just wanted it to go away, so that I could carry on with my lifestyle, so I
took the medication and carried on as normal. For a while things were fine, but
then the disease would flare up and I would be struck with terrible abdominal
pain and bloody diarrhoea. Sometimes I would have to rush to the toilet 35
times in a day! For a number of years, that was how things were… I would have
times when everything was relatively normal, and then all of a sudden I would
be struck with a flare-up and life would become hell.

CHANGE OF LIFESTYLE

About
five years ago, after a very bad flare-up that saw my weight drop from 90kg to
62kg, I decided that I needed to make a change in my life. I changed my diet, I
became conscious about what I was putting into my body, I stopped the late
nights and I gave up alcohol. I then started running, initially a few 5km races
and then moved onto 10km, and before long I was hooked. I joined a running club
and soon was tackling half marathons.

Running
became my party place, so while friends were coming home from clubs in the
early hours of the morning, I was getting up to run. It was so amazing to feel
the life force in my body again. It was amazing to go from being so ill that I
had to be helped in and out of the bath, to being able to go on 30km training
runs. Then in 2012 I managed to complete the Two Oceans Ultra Marathon in a
time of 5:26, and I plan to be back in 2013 to try to better that time.
Hopefully 2014 will be the year that I tackle the Comrades Marathon.

There
are still numerous challenges I face with my illness and running, and also
everyday life. A big factor is nutrition, as my diet is so limited. At first it
was a nightmare to get used to, but your body soon adjusts and after some time
you find you no longer miss those things. My advice to anyone living with a
disease such as this is acceptance. Once you accept things are the way they are,
then all the sadness, anger and questions disappear. Once you accept life the
way that it is, then you can decide to be happy.

RUNNING LESSONS

Running
has had an amazing effect on my life, and has taught me so much about life. It
has taught me to be disciplined, it has taught me about sacrifice, it has
taught me about dedication, and it has taught me how to be strong. Running has
made me into a better person. I have learned to appreciate every single moment
of good health in my life that I have, and to make every single day count.
Running is my meditation time, my time to be with myself and to really connect
with my body. Sometimes when I am out running, I am so overcome with joy, it
feels like my body could explode into a million pieces.

There
is no known cure yet for Ulcerative Colitis, and for now it seems I will be on
chronic medication for the rest of my life, but I have amazing support from my
wife and family, as well as my friends. My plan for the future is to take it
one day at a time, as I never know when I could be hit with a flare-up and be
crippled with pain and bloody diarrhoea again. For now, I just want to rise to
meet each morning with a smile on my face and happiness in my heart. Having
good health at the moment is a blessing and being able to get out there and run
is an added bonus.

Many
people consider triathlon to be the flagship of multisport, but for some
endurance junkies, three disciplines apparently just isn’t a big enough
challenge… and so it was that the Stellenbosch-based team at Stillwater Sport
& Entertainment dreamt up an even bigger challenge, with seven disciplines!
Held in the second week of January each year, the Totalsports Challenge comprises a 12km surf ski paddle, 1.5km swim,
50km road bike, 13km road run, 13km canoe paddle, 25km mountain bike and 9km
beach run, with separate categories for individual athletes and teams of two,
three or seven. In recent years the organising team added the Terra Firma race
to the event, comprising the four biking and running ‘land’ legs only.

DING-DONG
BATTLE

Going into the race, a big battle was expected between
defending champ Dan Hugo and last year’s runner-up Stuart Marais, and what a
race it turned out to be. Unfortunately, due to windy early morning conditions
in Gordon’s Bay, the surf ski leg had to be cancelled, and the swim was
shortened to 1km, which possibly had quite an effect on the final results. Dan exited
the swim with a narrow lead and held it through the road bike, but then Stuart made
his move on the road run, going into the canoe leg in first place. Dan caught
and passed Stuart near the end of the paddle and led through the mountain bike
leg to take a lead of just under two minutes into the beach run, but Stuart
then dug deep into his reserves and passed Dan shortly after the halfway mark, going
on to win in 5:13:30, just under three minutes ahead.

After the race, Stuart admitted that the
cancellation of the surf ski leg had probably been to his advantage, as Dan is
stronger in this leg and he had expected Dan to have a bigger lead early in the
race. Nevertheless, he was still over the moon at winning: “I didn’t know
whether I should laugh or cry. It was rough going, with Dan going out super
hard. He is by far the toughest oke I’ve ever had to race against and this is
definitely my biggest career win.”

Jeannie Bomford marked her return to the Totalsports
Challenge after becoming a mother with a well-deserved win in the women’s individual
race, crossing the line in 6:33:54 and describing making a comeback as tough. “The
last time that I competed here was in 2009, and since them I’ve had two
children. The event has definitely grown, with loads of new faces now
competing, and the Totalsports Challenge is just that, a real challenge. I love
all the disciplines – it just makes life so much more exciting.” Bradley Weiss
took gold in the individual men’s category of the Terra Firma in 4:02:26, while
Colleen De Oliveira was victorious in the individual women’s category in 5:27:27.

Welsh Wonders

4^th IAU
World Trail Running Championships (77km), Llanrwst, Wales, 6 July

More than 150
runners from 20 countries took on a course of five 15km laps set in the Gwydyr
Forest. Soaring UK temperatures and extreme conditions saw a high drop-out rate
amongst runners, but the SA team was one of the few with a full complement to
complete the race. The team did South Africa proud by claiming an overall seventh
position out of 18 countries.

“It was a great day for us, and we all fought our
battles in one way or another. We had amazing support along the route – our
team manager Altus Schreuder with Marcus Nienaber stationed at the 9km table; my
brother Graham and sister-in-law Marie, along with Marinda Cloete, manning the
table at the start/end of each lap; and Tracy’s mum Pauline and friend Christa
on the course, cheering us on. The vibe was fantastic and the energy amongst
the team extremely positive. South African trail running was represented in
full force, and on every count we held our heads high and did our country
proud.” – Linda Doke

“What an experience
to compete against such phenomenal athletes, and I can honestly say I gave it
all I had. Very proud of team SA, we were one of the few who had a 100% finish
rate, even though we had our share of injuries or stomachs running faster than
the athlete, and I even took a hard tumble at 60km. Many people simply gave up.
Not the Saffas! We were gonna finish and we all did. Absolutely great support
team of Altus Schreuder, Markus (Chantel’s husband), Marinda Cloete and Linda
Doke’s family.” – Dirk Cloete

“The course was quite
demanding, with two big climbs right at the beginning of each lap as well as
some technical muddy sections and log jumps which became quite unwanted
obstacles on the fourth and fifth laps!

In a pre-race interview, I
said that I wanted to be in the top 10, so it felt amazing not only to be the
top SA woman, but to also achieve that goal. Now to get onto that podium next
time! And it was such a unique, blessed experience and privilege to share my dream
of representing my country with my life partner!” – Landie Greyling

“I am 32^nd
in the world and Landie 9^th. Well done to my wife! Thanks for the
support SA… We raced our hearts out for Sunny SA!” – Christiaan Greyling

“I think that
most SA athletes aspire to being able to step up to the starter’s line in the
green and gold to represent their country. I felt honoured to be able to do
just that. As Altus said, ‘It comes down to National pride.’ At the seconding
station, my husband saw grown men cry, with athletes withdrawing due to various
ailments and injuries. I am thrilled that all of our team managed to ‘vasbyt,’
no matter what was thrown at them. We went out as true ambassadors for our
country; bringing back invaluable experience of racing on International soil.” – Chantel Nienaber

Polish Pride

10^th World
Long Distance Mountain Running Championships (41km), Szklarska Poreba, Poland,
3 August

A really tough course,
with a start reached by ski-lifts, was made more difficult by temperatures of
up to 35?C, but once again the SA contingent pushed through to the finish
regardless – Kane Reilly and Katya Soggot in particular had a proverbial bad
day at the office, but were able to help each other home in the end. On the up
side, our women’s team came 7th and the men 10^th, a
great result for SA.

Thank you, Altus
Schreuder, all team members, and all our supporters there on the day. I am so
delighted all our team members managed to hit the finish line, which is the
most important thing. Being 20th at my first Long Distance World Champs is really a big
achievement to me, and I’ve learnt a lot today, so now my coach and I will go
back to our drawing board and prepare for next year’s race. Viva, Team SA,
Viva! – Thabang Madiba

World champs done! Amazing
race, really happy with how it went. But gee, these Europeans can run, and they
have MOUNTAINS! Not like the little mole hills back home. The whole team did
really well and made SA proud. Thanks for all the support from everyone at
home. We really appreciate it! – Ronel
Nattrass

Terrible day for me
in the mountains. Really struggled to get to the finish line, heartbroken at
how things didn’t work for me, but the Saffa’s definitely made waves up here!
Thanks everyone for all the kind words – really helped me rise above a very
disappointing day. Still learnt a lot and made some new friends. Experience,
experience, experience! – Kane Reilly

Tough day in the
mountains of Poland. My first ride on a ski-lift, then 22km of running on the
route in over 30-degree heat to get water bottles to athletes and help
everybody get home. What an unbelievable privilege and brilliant experience. – Altus Schreuder, Team Manager

I was 10th at 13km, but the heat and altitude started
taking its toll and I had to really dig deep. The water at the water tables was
quite warm, but we crossed two small streams and the water there was ice, ice
cold. It was like an oasis – unbelievably refreshing! Eventually getting to the
last waterpoint, Altus was standing there encouraging us on. It was so awesome
to hear a familiar voice! Stoked with my result and
overall team effort today, considering the conditions! Hope to make it to World
Champs next year in the USA. –
Michael Bailey

It all started at the beginning of 2011, when I
relocated from Richards Bay to start a new and challenging career in Johannesburg. I soon found
it very lonely, despite being in such a big city, and after months of pouring
myself into my work, I realised that the city had become too much for me and
that my work had become my closest friend. So I moved to the outskirts of
Delmas, close enough to commute to Johannesburg
but far enough from the hustle and bustle of the city. It was here where I
could get on a bicycle and ride for hours through the mealie fields and dirt
roads, reminding me of my childhood and just how much I missed being so free.

COMRADES RUNNER IN THE MAKING

A friend of mine from Pietermaritzburg needed help
with the handing out of medals at the finish line of Comrades 2012, and it was
the first time ever that I attended such a huge running event. After the last competitor finished, I set my
sights on running Comrades 2013. I also wanted to be an athlete, a competitor, and
a part of something good and beautiful, though I weighed 127kg at that stage!

But as the winter of 2012 arrived my excitement for
Comrades had disappeared. That which I desired so much had disappeared along
with the summer sun. Luckily for me, Juan Van Dyk, a friend I met on Facebook,
and his wonderful wife, Pierretta, invited me to participate in numerous winter
trail events and it was in the freezing cold bushveld where I rediscovered my
love for running.

Juan and Pierretta became more like family and I let
my good friends know that my biggest dream was to run Comrades. Shortly
afterwards, I received an e-mail from Juan with a training programme attached and
I suddenly realised that true friendship was the belief in the abilities of our
friends. I started losing weight and getting fit. It was not always easy, but I
was focused on the end result.

Kilometre after kilometre of travelling to races,
early mornings and late nights kept me on track. My running partner truly stood
by me, advised me, taught me and believed in me, and made me the runner I am
today. There were good days and there were bad days, but it was only one more
piece of the puzzle in gaining the experience I desperately needed to complete The
Ultimate Human Race. And so, on 2 June this year, I achieved my dream and
completed Comrades in a time of 10:33.

GIVING BACK

I want to give back that which I had received in the
past 11 months, and therefore today I run for Sudan
for Jesus (S4J), an organisation that helps to collect money for Sudan. Our
entire club also runs for ex-Springbok Joost Van der Westhuizen, and his J9
Foundation. We are trying to raise funds for the foundation and make athletes
aware of the illness Joost is battling with.

I have learnt many lessons along the way:

?        
Never say never again.

?        
Cherish and love the
people in your life who are there to help you.

?        
If you are not
capable of doing something, assist those who are.

?        
Give back as much as
possible.

?        
Remember: People are
in your life for a reason, or a season – or for always.

Don’t worry! Peanut butter offers a nutrient-rich
addition to all snacks, meals and desserts. In this day and age of energy bars,
protein powders and other quick fixes, many athletes forget about real foods
such as peanut butter. It’s tasty, inexpensive, satisfying and nourishing!

The rule is to consume an average of two tablespoons
of peanut butter if you want to stay on the healthy end of the peanut butter
consumption scale. That will supply you with an average of 9g of protein. This
is why peanut butter on wholegrain toast, for example, makes for a great
breakfast or pre-workout snack. You can also incorporate two tablespoons in a
smoothie with ice, low-fat milk, a banana and a dollop of honey.

HEALTHY FATS

Peanut butter contains both good unsaturated fats and
bad saturated fats. Fortunately, the majority of fat in peanut butter is
unsaturated. The recommended two tablespoons of peanut butter provides about
190 calories in total, of which 140 is considered to be fat calories, or about
16g of total fat. Of these 16g of fat, about 13g are from unsaturated fats and
3g are from saturated fats. This means that it is actually a great source of
healthy fats. A healthy body needs a good supply of healthy fats consumed in
moderation, and like olive oil and avocado, peanut butter is a good source.

A two-tablespoon serving of peanut butter will also
supply you with 3g of fibre. The fibre in food contributes to a feeling of
fullness that can help with maintaining a healthy body weight, and also
promotes regular bowel movements by maintaining a healthy gut environment. By
enjoying peanut butter on one slice of wholegrain bread, you can contribute 6g
to 8g of fibre towards the recommended target of 20g to 35g per day.

CHOOSING RIGHT

?        
All natural (organic)
peanut butter is a good choice if you want to minimise your intake of unhealthy
fats and preservatives. Organic peanut butter usually has peanuts as the main
ingredient, while others (non-organic) can sometimes contain other artificial
ingredients to enhance the taste.

?        
The sugar content on
the peanut butter should be one of the decisive factors. Commercial peanut
butter brands can sometimes contain a lot of added sugar to enhance flavour.

?        
Look out for the
sodium content on the ingredients list. Again, natural brands usually have less
sodium, and too much sodium can also mask the nutty flavour.

So, don’t be shy to use the power of peanut butter! It’s
one of the easiest ingredients you can use and it can definitely give you a
little push just before a run. Just make sure you stick to the two tablespoon ‘rule’
and your body will benefit.

On the 12^th
of October, Nicole Driver of Pretoria will line up for her biggest triathlon
event yet, the Ironman World Champs in Kona, Hawaii. Only a select few athletes
from all around the world qualify for this event through their local Ironman,
and Nicole secured her entry earlier this year when she finished second in the
women’s age category 25-29 at Ironman SA in Nelson Mandela Bay, clocking a time
of 10:58:11.

Unsurprisingly,
she describes this podium finish as the highlight of her triathlon career thus
far, and now she is aiming for a top 10 finish in her age category in Kona, but
regardless of results, she says she will just be thankful to be participating. “My
best friend was involved in a terrible accident last year in October and broke
her neck, which unfortunately resulted in her being left a quadriplegic. The
accident really made me realise how blessed I am, and that you should live
every day to its fullest. I think of her during each and every training session
and race,” says Nicole.

TRI TIME MANAGEMENT

Nicole has
a demanding full-time job as a brand manager for Bosch, Siemens and Gaggenau,
which does make training for the Ironman harder, but she says the people around
her make it possible. “My work colleagues are really great supporters, as most
of them are athletes, so we all have a common interest and understand the
dedication needed to be a successful athlete,” she says. “You need to sacrifice
a lot of time and accept that it takes a lot of hard work.”

This
dedication sees her up every morning of the week at 4:45am for a bike session,
and at the end of a working day she either has a swimming or running session – and
she makes sure she is bed no later than 9pm. “I get to bed early and follow a
very healthy diet and lifestyle,” says Nicole. “The hardest part about
triathlon is the training and time, especially training for Ironman distances.
It is tough on your body and mind, but at the end of the day, I do the sport
because I love it. I know when I cross the finish line in Kona, all the
training, dedication and sacrifice will be worth it.”

COMPETITIVE NATURE

Nicole’s
sporting career started early, at the age of three, when she took part in horse
riding and went on to represent South Africa in show jumping in her junior
years. The competitive bug had bitten deep and she competed in most sports
offered at her school, including athletics, hockey, netball, swimming, biathlon
and triathlon (as part of a team). However, it was only in 2010 that she took on
her first individual triathlon, over the sprint distance, and she took 15^th
position in the women’s race. Not bad at all for her first effort.

Since
then, Nicole has enjoyed brilliant results. After winning her age category at
the Bela Bela 5150 in 2011, she had a great year in 2012, finishing third in
her category at the 11Global Tri at Sun City and fifth at Ironman 70.3, then
being selected to represent South Africa at the ITU World Champs in Spain and
coming home sixth in her category. This year she started off with a fifth place
in her category at Ironman 70.3, but what topped it all was getting that second
place at the full Ironman. Now her sights are firmly set on that top 10 in
Kona.