Category: Features

DARE TO TRI

In the previous two years, the programme’s main goal
was to complete Ironman 70.3, but this year we are also including the 5150 events
at Bela Bela and Germiston. Next year we plan to extend the Academy training to
include participation at the 10^th anniversary of Ironman in Port
Elizabeth in April.

 

But back to this year… The response has been beyond
our wildest expectations, which once again clearly shows that South African
athletes love a new challenge! Training started in early June and already the coached
weekend sessions have seen 15 to 30 eager newbie triathletes join coach Derick
Marcisz for a Saturday morning run, a Saturday afternoon swim and/or a Sunday
morning bike ride.

 

It is by means too late to join the Academy. For more
information on how to sign up, log onto the Modern
Athlete website at www.modernathlete.co.za and follow the Dare to Tri
prompts.

 

TAKE THE
PLUNGE

As most triathletes battle
with the swimming part of triathlons, Georgie Thomas, owner and operator of
Total Immersion South Africa, is on board with Dare to Tri and will be hosting
not-to-be missed workshops with advice on swimming training. Here is Georgie’s advice
for this month:

 

Swim smarter, not harder: We’ve all heard this saying
before, but nothing could be more true, especially for triathletes. If you are
new to triathlon or ramping up your training, you may be feeling tired and a
little overwhelmed, and juggling three disciplines at once will certainly add
to your stress. One of the biggest mistakes at this stage will be to try to
push harder and fit in more, just to make the weekly mileage target  of your programme. This may benefit your run
and bike, but it certainly won’t have much effect on your swimming, and could
just make you better at struggling. So, here are a few tips for when the going
gets tough:

?        
Sometimes it’s more beneficial to skip an early
morning session if you haven’t had a good sleep. Rather squeeze in a 30-minute
session at lunchtime and get a few hours’ extra sleep.

?        
If you go to the pool and find your mind wandering,
rather quit the session. It’s pointless unless you are focused.

?        
If your body is tired from long bike and/or run
sessions, rather use your swim session as active recovery. Do a long leisurely
swim and focus on strokes per length rather than time. This way you work on
technique, but give your body a rest.

?        
Think of your swim session as practice rather than
training – you’ll get fitness through your practice as well as your bike and
run sessions.

?        
Set the primarily goal of your swim sessions to extend
your ability to focus on your form the whole time, and not on fitness. Practising
extending your focus in the pool will make the open water race experience easy,
because there will be no room for outside elements like crowds and rough water.

?        
Spend a whole session just doing drills and no
swimming – but be sure to know why you are doing the drills, otherwise it’s
pointless.

 

WHAT THEY SAID…

We chatted to a couple of our Dare to Tri Academy
members and this is what they had to say about their training up to now.

 

EMILY
ARMSTRONG

I am training for the 5150 events and will take it
from there. I did my first triathlon sprint event last year and knew after that
I wanted to keep going. 5150 is a bit of a pipe dream, as this will be the
hardest thing I have ever tackled. I want to do this for my mom, who died at
the age of 39 after battling cancer. I am 39 now and this is for her!

 

I have always been an active person, but became a bit
of a couch potato after an injury. Whilst at a New Year’s Eve party, I was
listening to friend talking about her first triathlon. She was a bit plump and
as I listened to her, I told myself that if she could do a triathlon, then I
could too! The next morning I Googled triathlon and by the end of January I had
signed up for swimming lessons and bought myself an exercise bike.

 

I love being part of the Dare to Tri programme. The
weekend training sessions are really good, as you get so much encouragement
from the group. The weekly programme keeps you focused and accountable to
yourself to keep going. The best part of the programme is Derick – his approach
to coaching keeps me motivated.

 

DAVE BENNET

I stopped smoking after 20
years and took up running in an effort to try and get fit. My sister-in-law had
signed up for 70.3 and kept bugging me to join up, so eventually, around
October last year, I caved in and joined the Academy. I enjoyed it so much I rejoined this year,
and now I am training for 5150 and Half Ironman.

 

Through the programme I am hoping to just feel fit and be healthier for my family.
After so many years of smoking I don’t want to go to back to how lazy I was
before. I loved the programme last year and am loving it again this year. I
like a scheduled routine to follow and a drill sergeant forcing me to push
myself during training. The programme’s systematic approach, coach Derick’s
experience and the support of group training make all the difference.

 

SEAN McCULLA

I bumped into an old friend last year who completed
Half Ironman and Ironman, and decided to tackle triathlon myself. My first goal
is to finish the Bela Bela 5150 event and then tackle Half Ironman. I did not
know where to start, though, and when I saw the article in Modern Athlete I signed up.

 

We are expecting our first child end of September and
I want to be fit and healthy. I was the one who used to come home from parties
at the crack of dawn and see runners and cyclist exercising in the morning and
thinking they are crazy. Now I see guys coming home at the crack of dawn while I’m
training and think those guys are the crazy ones!

 

My experience so far has been awesome. Derek and the
participants are encouraging and very insightful. I like the structure and
gradual progression.

 

QUE LEBATHA

I am training for Half Ironman and Full Ironman. I
finished Half Ironman in 2012 after self-training, but I heard about the Dare
to Tri Academy through an article in Modern
Athlete and decided to give group training a go. Triathlon is an incredibly
inspiring sport and I want to be part of that community. The Dare to Tri
programme has been a learning curve, as I used to train alone and now need to
get used to training in a group.

 

I would definitely recommend the programme to people
that live close to Bedfordview and are best able to take advantage of the
coached weekend sessions. I’d also recommend it to people that are keen to
experience a group environment and weekend training camps in Clarens – which I’m
really looking forward to!

 

PETER RANKIN

My main aim is to complete Half Ironman. I have
watched my son compete and finish two Ironman events and this got me thinking
that maybe one day I could, too. I originally decided on doing it in 2015, but
my son talked me into giving it a go next year already.

 

I have completed 12 Comrades and two hundred milers. Now
triathlon gives me the opportunity to try my hand at three disciplines. I have
found the training programme very doable. Derick has started us off slowly and
is slowly building us up. The mid-week training is not as bad as I thought it
would be, and the weekend coached training is fun thanks to doing it in a
group. There are different fitness levels, so there is always someone to run or
ride next to.

 

If you are a novice triathlete, or even if you want to
get back into triathlons, the Dare to Tri Academy is the place to be.

ADRIAN: LONG DISTANCE GOALS

When I met Mel in June 2012, I was
still riding high from completing my first Ironman in Western Australia the
previous December, and she was in full stride and ready to head to Spain for
the 2012 ITU Long Distance World Championships. Training for triathlon with
your partner has many rewards. Our time in the pool, on the bike or out for a
run is really time that we are spending together and with our friends.

 

Sitting around with Mel and a few
friends after a bit of a disappointing performance at a triathlon in February,
I asked a mate what the average age grouper should do in order to post faster
race results. His words: “The only way you are going to get faster racing is to
race more.” Soaking up his advice, Mel and I sat down and picked 10 long
distance triathlons. After a couple of Olympic distance races our long-distance
season was to begin in Fiji.

 

MEL:
UNFORGETTABLE EXPERIENCE

Upon arriving on the island for the inaugural Fiji International Triathlon, we were greeted by very warm and humid weather. What
surprised me the most was that everyone knew about the race, from the taxi
driver, to the resort staff, and even the guys behind the bar in the Marina.

 

It is true that ‘Fiji Time’ really does
exist in Fiji. Start times are really a suggestion for most things, but this
relaxed nature is a refreshing change and makes for a stress-free life. This is
no more evident than when out cycling on the roads. The drivers are courteous
and happy to wait behind you or stop and let you cross traffic.

 

Race day arrived and we were again greeted
with warm temperatures. The swim was a two-lap course, finishing with a run up
stairs toward transition. I exited the water near the front and Adrian exited
not too far behind, the slightly elongated swim course not playing to his
strengths. The bike was a picturesque three-lap course. The support was
amazing. Coming off the bike as the second female, I was feeling good! A
four-lap run course around the Golf club provided a nice mix of road running
and soft grass for some relief for the legs. To say it was a hot run is an
understatement!

 

When Adrian came running by me with 2km to
go, I was in the lead for the women’s race and purposefully didn’t look behind
me until the last aid station, as I knew, swimming being my strength, that the
runners behind would be catching me. No-one was more surprised than me when I
crossed the line and got to hold up the finisher’s banner, a once in a lifetime
experience! I was greeted at the finish by Adrian and it was really nice to
share that experience with him.

 

Since
competing in Fiji, Mel and Adrian have both managed to earn spots to the 70.3
World Championships in Las Vegas, USA on 8 September.

To
put it simply a tea is “only a true tea” if it actually contains tea plant
leaves. This is why oolong, white, green and black are considered “true teas,”
as their leaves come from the actual tea plant named camellia sinensis. Rooibos and herbal teas do not contain leaves
from the tea plant. The French use the word tisane,
which is a little more accurate, since herbal tea is really just an infusion of
leaves, seeds, roots or bark, extracted in hot water. In drinking a
well-steeped herbal tea, we get all the plant’s benefits in an easily
digestible form.

 

MANY
CHOICES

There
are so many wonderful herbal teas on the market, so when it comes to choosing one,
it’s important to look for a well-sourced product made from high-quality
natural ingredients and which does not contain any added essential oils or
flavours! Here are a few of the most common herbal teas which can all be found
in your local supermarket, and their benefits:

 

Peppermint: Peppermint
tea is recommended to relieve the symptoms of abdominal gas and bloating, and
to relieve muscle spasms. It’s also good for nausea. If indigestion or
heartburn are problems, however, it is recommended to avoid peppermint
altogether. It can be made using fresh herbs from the garden, and it is one of
the easiest herbs to grow. Peppermint is also said to cure bad breath!

 

Rooibos: Probably the
most common herbal tea in South
Africa is the famous rooibos tea. It is high
in vitamin C as well as other minerals. An easy drinking tea, it’s largely
grown locally and has been touted for its antioxidant properties, which help
ward off disease and signs of ageing. It has also been shown to help with
common skin concerns, such as eczema.

 

Ginger: Another
great digestive aid, ginger can be used to curb nausea, vomiting or motion
sickness. Make fresh ginger tea by simmering a piece of ginger root on the
stove for 10 to 15 minutes. Add fresh lemon juice and honey when you have a
cold for a powerful germ-fighting combination. Ginger tea is also excellent for
improving circulation, and is one of the best herbs for improving digestion,
lung congestion and arthritis.

 

Chamomile: Chamomile has
been used in many cultures for stomach ailments and as a mild sedative.
Chamomile tea has also been shown to ease heartburn, nausea, and vomiting. A mouth rinse with chamomile may relieve mouth sores caused
by cancer treatments, and some research suggests that chamomile could help with
other conditions, like diarrhoea in children, haemorrhoids, anxiety and
insomnia. When used on the skin, chamomile helps with skin irritation and wound
healing.

 

BREW THE PERFECT CUP

When
you are making your herbal tea, use fresh, cold water. Do not use aluminium
cookware, as it can affect the taste – rather use glass, cast iron or stainless
steel, where possible. A tea strainer is very helpful, as it lets you create
your own blends of teas or herbs, and stops the leaves and flowers from
escaping into the drink.

 

Once
the water has boiled, add one heaped teaspoon of herbs for every cup of water. Cover
and let the herbs steep for ten minutes. Do not over-steep the herbs, as the
flavour may become too strong and taste more medicinal rather than pleasant. If
you want to enhance o sweeten the flavour of your tea, add honey or lemon.

Dietician’s
note: While all
herbal teas passed by the Food and Drug Association (FDA) of South Africa
are considered as safe, always check with your doctor to ensure that what you
are consuming complements your medication and is appropriate for your health.

(Strap) MY GOAL

The
Great Wall of China is one of the man-made wonders of the world and a
world-renowned tourist destination, and each May it plays host to the Great
Wall Marathon, of which half the distance is run on the Wall itself, including
over 5100 steps! However, that is just a small ‘tourist section’ of the Wall,
which stretches for over 4200km across China – and only two runners are known
to have ever run the full length. That was back in 2006, and it was done by
SA’s David Grier and Braam Malherbe.

 

Now
another South African, 40-year-old former fashion designer and creative
director Alister ‘Dream Wilder’ Koeresies, plans to run on the Wall in an
effort to raise funds to pay for school sport and playground facilities and
equipment, as well as computers, for the underprivileged kids of the
Masiphumelele township near Fish Hoek in Cape Town. “I’ve been training for a
year for this trip, doing up to 60km a day, so mentally and physically I feel I
am ready,” says Alister. “Now I’m busy lining up my support crew, because I
will need some ‘crazies’ to go with me!”

 

RUNNING ROOTS

Alister
was a talented middle-distance runner at school, later moving up to long
distances and running the Old Mutual Two Oceans Marathon in 1996, clocking an
impressive 4:36:57. He ran it again in 1999, but then took an extended break
from running. “I started again in 2011, ran another Oceans, then decided last
year to run a marathon every few weeks for five months in order to raise money
for the kids. It was the first time I had done anything like that… before that
I had been a business executive, but having separated from my life partner, I
decided to refresh myself, because I felt I had become stagnant.”

 

And
so, from April to August, Alister ran the Two Oceans, then based himself in the
UK to run the London Marathon, Cork Marathon (Ireland), Defi Mountain Marathon (Switzerland),
Midnight Sun Marathon (Norway), Stockholm Marathon (Sweden), Davos
Ultra-marathon (79.4km, Switzerland) and the Poeti Cinque Terra Marathon (47km,
Italy). “Some I ran unofficially as charity runs, but others I took seriously,
including finishing eighth at Defi and 13^th in the Cinque Terra. It
was a really taxing experience, because I hitchhiked and ran to get to many of
the races, but I raised about R40 000 in sponsored gear donations for the kids.”

 

APPETITE WHETTED

Next
Alister decided it was time to pursue one of his all-time ambitions, to visit
the Great Wall of China, and what better way than on the run? “I’ve always been
fascinated by Eastern philosophy, and when I went to Hong Kong at age 22, my
interest was piqued by a silk robe I saw on sale, which led to me becoming
interested in the old silk trade routes. That in turn led me to the Great Wall
of China, and I’ve always wanted to see it. I came across a Chinese quote that
says, ‘To be a great man, you have to stand on the Great Wall.’ Next year I
will fulfil that dream.”

 

However,
Alister realised that the language and culture barriers will make the trip even
harder than it already is, so in June he flew to China for a month of
fact-finding, planning, networking and training, while also taking in as much
Chinese culture as he could. This included training with various martial arts
masters. “I have no martial arts background; it was more about learning about
my inner strength and energy.” Strangely enough, the one thing he didn’t do was
visit the Great Wall. “I had to be disciplined about not ‘opening my Christmas
present’ early, because I want the Wall to be a surprise when I get there next
year.”

 

IN THE MEANTIME…

March
is still a long way off, so in the meantime Alister has jetted off to Europe again
for a few months of training. This includes training in the Italian Alps, running
the Davos and Cinque Terra races again, and running the 800km Camino de Santiago
Pilgrim’s Trail in Spain. “I’ll just see how my legs feel and take it one day
at a time,” he says.

To
support Alister’s run, go to www.alisterdreamwilder.co.za.

He knew something was seriously wrong as he lay there on the tar, unable
to move, and yet Pieter du Preez was still the one keeping everyone around him
calm; from the motorist who just knocked him off his bike, to the shocked
crowd. Firstly, he told the motorist that she should stop crying and that he
forgave her, because everything happens for a reason. Then he asked someone to
please phone his dad, as he would be the calmer family member to deal with the
situation.

 

Pieter was admitted to hospital in a life-threatening condition and
spent 42 days in the ICU. For the first 32 days of that, the doctors kept him in
an induced coma, and breathing on a ventilator. When he came round and found himself
paralysed, he made a promise to himself: Within one year he would learn how to
be totally independent, and he would find a way to do sport again, whatever it took,
and in whatever form. But SupaPiet did so much more than just ‘do sport’ again…
he has become an inspiration to many people worldwide!

 

A WORLD
FIRST

On 11 May this year, Pieter made history when he became the world’s
first C6 quadriplegic to complete a Half Ironman triathlon event, finishing the
Busselton 70.3 in Australia in six hours and 37 minutes. He completed the 1.9km
swim in 54 minutes by swimming backstroke with a guide tapping his feet to help
him keep direction and as a safety measure. The 90km bike leg, which Pieter
describes as his weakest discipline, took him 3:55 to complete on his hand
bike. He then went on to complete the 21km run leg in 1:33, again using his
hand bike, and beating more than 150 able-bodied athletes to the finish line.

 

“It was the most amazing thing I have ever done!” says Pieter. “Before
the race I just wanted to finish, but afterwards I realised I could have
actually finished in close to six hours! One of my first thoughts was that I am
only halfway. Now I can take on Full Ironman.”

 

NATURAL
SPORTSMAN

Growing up in Randburg, Pieter was always a gifted athlete. He excelled
at all sports and achieved provincial colours in running and duathlon. After
school he studied BSc in Actuarial Sciences at the University of Johannesburg
before moving on to a part-time Honours degree in investment management. His
love for sport continued throughout his student years, when he earned South
African colours in triathlon as well as SA Student colours in cycling in 2001.

 

When the accident happened on 6 October 2003, Pieter was on his way to
the chiropractor to sort out a niggling injury. He had decided to cover his
60km training ride for the day by cycling there and back. Then tragedy struck.
“An elderly lady drove right into me. Many people can’t understand why I am not
bitter, but I believe that day I had angels with me. It was amazing how calm I
was, though I had broken my neck, femur, knee and wrists.”

 

The accident left Pieter paralysed from his nipples down. The only
movement he has is in his shoulders and biceps. He has no tricep movement, and
though he can move his wrists, his hands don’t function. He can’t feel pain,
heat or cold, and his nervous system has been affected to the extent that he
does not sweat. “From day one in ICU, my faith in God saved me. While I was in
rehab they wanted to give me anti-depressants to help me cope, but I did not
take them. Every day I refused that little pill and said as long as I have my
faith, I will be fine,” says Pieter. “It’s been 10 years since the accident and
not one day have I had an ‘off day’ because I am in a wheelchair. Sure, I have
had off days when taxi’s drive in front of me, or a bad day at work, but not
because of my accident.”

 

TAKING HIS
LIFE BACK

Pieter was released from hospital on 23 February 2004 and barely two
weeks later, on 9 March, he wrote his final Honours exam. “It was tough, but I
managed to graduate with my class.” Shortly after that, he decided his next big
goal was to gain independence. Today Pieter is totally independent. He baths
and dresses himself and if needs be, can go away for a weekend and look after
himself 100%. “I had to find little ways and tricks in my quest for
independence, for instance, how to put my socks on even though I can’t move my
fingers,” he says. “I suppose I looked like a useless quad and I guess my
parents did not know where I was going to find a job, but they were always
supportive of me, even when I told them that I would find a way to participate in
triathlons again.”

 

A year after his release from hospital, Pieter started off with
wheelchair rugby, in which he represented South Africa in 2005 in Rio. In the
same year he got a job at Deloitte, where he still works as a senior actuarial
analyst in the Actuarial and Insurance Solutions Division. “Deloitte has been
amazing and has supported and sponsored me in all my sporting endeavours. The
whole company has been behind me, and I can’t thank them enough for what they
have done for me.” He started working towards getting back into triathlon by
first researching sporting equipment he could use, then he started cycling
before tackling his first marathon in Berlin
in 2008. That same year he married Ilse, an occupational therapist. “She is my
biggest supporter and helper on race day. We are a team,” says Pieter.

 

His dream was realised when he became one of the first quadriplegics
ever to complete an Olympic-distance triathlon in 2010. In the same year he
made the SA hand cycle team and represented his country at the World Cup in
Spain. Later that year he finished the 94.7 Cycle Challenge with Ilse, before earning
a silver and bronze medal on the track in the 100m and 200m sprints at the IPC
(International Paralympic Committee) World Champs in New Zealand. Then another
of his dreams was realised in August 2012, when he represented SA in the 100m
at the London Paralympics.

 

A CUT ABOVE
THE REST

It was just after the Paralympics that he set his sights on
participating in a Half Ironman event. “I had to find a race with a flat route,
as the bike is always my drawback, but just the idea of competing was mind-blowing,”
says Pieter. And having conquered the 70.3, he immediately set his sights still
higher. “On the way back from Half Ironman, I said to Ilse, now it is time to
set a date for full Ironman!”

 

And so Pieter has chosen the Busselton Full Ironman in Australia on 8
December. One of his worries is that the race extends into the night, which
might complicate things for him due to his deteriorating eyesight. He suffers
from a hereditary eye condition, which will eventually
see him becoming blind, but he is determined to see it through and become the
first quadriplegic to complete a full Ironman.

 

When chatting to Pieter, one quickly realises that he is a cut above the
rest. He is not only positive, but has a great sense of humour and an
unshakeable faith that this is the path that was chosen for him. “I believe to
inspire creates a circle effect. I know I inspire people through what I do, but
what they don’t realise is that when they come to me and congratulate me, that
in turn inspires me to carry on!” he says. “If I could have any words of advice
for anyone, it would be for people to be nice to each other. And if someone
means something to you, go and tell them that. Finally, I would say this: The
impossible is possible!”

After initially
going well in this year’s hot and humid Comrades Marathon, Malusi ‘Richard’ Monisi’s
race plan became seriously derailed. Having first run the Comrades in 2004 and
with eight medals already to his name, Richard was forced to a grinding stop
when the heat got the better of his guide. “She collapsed due to dehydration
and I stayed by her for an hour,” he says. “I felt so bad and waited before
taking out my cane and continuing.”

 

Yes, you did
read that correctly. He just took out his cane and carried on with race,
clocking an unbelievable 9:57:10, despite barely being able to make out what
was happening around him, and while also worrying about his guide in between
worrying about the cut-off. But Richard says his only goal was to get to the finish
before the 12-hour gun, and tick off another ultra. “I’ve been dealing with
this a few times in my life, where I have to ‘see’ the route with my cane. It’s
a fold-up, and it’s always by my side.”

 

GUIDING HANDS

Born in
Limpopo, Richard moved to Johannesburg
20 years ago in search of a job. After walking into Gerald Fox’s shop asking
for money, Richard was introduced to running. “Gerald told me I looked fit and
that I could probably do sports,” explains Richard. “That was in 1997 and I
started running. After six months, I entered my first ever race, The Tough One,
and I struggled! Gerald was there looking after me.” In that challenging 32km,
Richard finished in 2:55 and vowed to improve, so he joined Rockies Road
Runners and says he received amazing support from the very beginning. “They got
me kit and a race number, and they helped me where they could – and still do
today!”

 

Despite only
being able to see about two metres and barely make out shapes, Richard took to
running naturally, and after a few years of shorter races, where he always
received great support, he found himself lining up for his first Comrades in
2004. The record books say he finished in 10:45, but interestingly, Richard
thinks it was a lot slower. “I just just made
it. I think it was 11:50-something. I learnt a lot from that and a year later I
finished in 8:45! I get a lot of support on the road – from runners and
spectators. They think I struggle because I am a blind man and think it’s
wonderful what I’m doing. I hope many are inspired by me.”

 

LIKE BRUCE

Today,
Richard is a well-known figure at Comrades, which he has now run nine times,
and at the Two Oceans, where he has eight medals. While he may not see the
beauty of Cape Town, he says he can feel the
energy of the Cape Town
classic. “I get very excited in Cape
Town! I feel myself and every being of me there.” He
has managed a 4:54 finish at Oceans and also deems the Soweto Marathon, his ‘hometown
race,’ a special event that is always a must on his calendar.

 

Richard has
always struggled to find a sponsor to cover decent running shoes and travelling
expenses, but somehow has always found the means over the years. “I’ve always
held the belief that if I think it and pray, it will happen. I dreamt about
Comrades and Oceans, and I prayed for it, and God gave me the means, despite it
being expensive!” For Richard, nothing seems out of reach, and running is his
outlet to forget about hardship or stress. “It can be a cure for almost
anything! For young runners, for inspiring runners, there needs to be a
desire,” Richard explains. “If you think you can run like Bruce Fordyce, then
you can! When I think of Bruce, I think I can do the same, and run despite my
disability!”

 

GIVING BACK

Every day
Richard spends his time at the ‘Service for the Blind’ building in Industria
West in Jo’burg, loading trucks with boxes for retailers and packing goodie
bags for countless running and cycling events in Gauteng for Monica Childa
Marketing. “Monica found us and helped us back in 2005,” he explains. “We are
given an opportunity to be helpful in society and this has given a lot of work
to the blind community!” After work, Richard does three 10km training runs a
week, before dedicating his Sundays to a local race or long five-hour run. He
says that running, alongside his love of gospel music, is his go-to for relaxation
and having fun.

 

Despite
everything he has achieved already, Richard says he still has more dreams he
would like to fulfil in the sport he loves. “I got to Oceans. I got to
Comrades. Now, I dream of running the London and
New York
marathons. That would be amazing! That is my future, and maybe I can find a way
there with a little help one day.”

 

Richard
feels that it is important to recognise disabled runners for the love they hold,
just as much as able athletes, for lacing up, and even more so for inspiring
the everyday runner. “Some of us struggle to enjoy the sport because of having no
sponsors, but we run because we are in love with the sport! Perhaps races need
to make specific categories for disabled athletes as an incentive. This will
also give us support in the future.”

To get behind Richard
and his running, you can contact him on 078 467 3161.

After being hit during an action cricket game for
Eastern Gauteng in 2008, Graham went to the doctor when the swelling persisted
and found out that he had stage three testicular cancer. “They had to remove
the tumour, I had to go through intensive chemotherapy, and then for recovery I
started to become more active, by cycling and running,” he says. Even when
Graham’s white blood cell count was as low as 0.01%, he continued pedalling, having
decided that there was nothing big enough that could get the better of him.
“Cycling became a body makeover for me – I was feeling better and I was not
going to feel sorry for myself and just sit at home.”

 

Having left home at 18 and been on his own since then,
Graham says he has always relied on himself, and after being diagnosed with
cancer, he knew that it was up to him to live positively to overcome it – and
that started with an active lifestyle. “People may say you can’t do it, but if
you are sure that this is all you want to do, then you don’t have to prove them
wrong, you have to prove yourself right!”

 

GET UP AND GO

Today Graham cycles a round-trip of 35km each day to St.
Benedict’s Catholic School for Boys, where he coaches sport, while weekends are
dedicated to long 120km cycles as well as 5km runs. In recent months he has
also added some swimming training to his programme as he began his journey to Ironman.
“I wanted a new challenge, and though 17 hours or so on your body is hard, I
know I can do it!” And then there is the multi-day mountain-biking Cape Epic to
come as well… but though he admits that he’s a bit scared of the huge challenges
ahead, he knows he’ll get used to the disciplines and distances when he picks
up the training.

 

As part of this build-up, towards the end of 2012
Graham completed a few BSG sprint triathlons to get used to the sport, and rode
the Momentum 94.7 in a stellar 2:49 as well as 24-hour mountain bike races in
the Omni-Motion MTB and Rietvlei 24-hour events. He will use Ironman 70.3 in
January as a stepping stone to the full Ironman a few months later. Also, in
2010 he rode from Johannesburg to Cape Town on his bike in seven days and now
he is planning to ride the route down to Cape Town and back (3 800km) in 18
days after his Ironman experience. And he hopes to do all of this while raising
awareness and funds for CHOC and CANSA South Africa.

 

“Finishing Ironman and the Epic, and other challenges,
is not only my dream, but also a platform where I can raise awareness of cancer
and inspire those around me. I’m living proof that one can do anything!” says Grahams.
“I feel that if you can conquer your mind, you can conquer anything you attempt
to do. I hope people see me and are motivated to also do something.”

 

LEADING BY EXAMPLE

At school, Graham motivates his pupils every day with
his never-say-die attitude. “When the boys heard about Ironman, they said, ‘Are
you crazy, coach?’ But I just tell them to never give up!” He says he treats
his students like they were his own children and is a coach that likes to get
involved. “The boys look up to you. At school, the coaches and teachers are the
parents and you need to push the boys to reach their potential. So when I’m
training, my chest is obviously affected and I think about stopping, but I
remember to push the thought of quitting away, because this is what I tell the
boys to do.”

 

Graham’s coaching skills also kick in at bike races,
and he gets very emotional about helping fellow riders at races because he just
wants to show people that they can do anything they want to, even if their mind
is telling them they can’t. “I remember seeing a lady in one race who was
struggling to cycle, and after 5km she was ready to quit – and I hate to see
people quit – so I rode alongside her all the way to the finish,” he explains.
“I helped her on the climbs and she told me I was her hero.”

 

And when he himself feels like he’s hit a wall, a word
tattooed on his fingers keeps him going: Livestrong. “I remember when they said
Lance Armstrong was found out for taking EPO to win his titles,” says Graham.
“I just told people I use OPE to race: Other People’s Energy!”

 

LOVING LIFE

So, while Graham has had to come to grips with living
with cancer, he also lives with his girlfriend, his bike, and his spirit to
keep living life to the full. He reckons he is on the right track to reach his
goals of finishing Ironman and the Epic in 2013, and has a sponsorship from
32GI to help him get there, but it is obviously his great attitude that plays
the most important role in keeping him on track to do so. “I just never back
down from a challenge,” he says, “I race for no-one but myself, and I aim to be
better than I was before.”

To get behind Graham’s cause, follow his progress or
sponsor his active journey, e-mail [email protected] or call 0734454342. You can also
find Graham on Twitter @grahamprinsloo.

At 4350km, the
Mekong is the world’s 13^th longest river. It rises in Qinghai Province
of China, where it is known as the Lancang River, and flows south-east through
Tibet, then through Yunnan Province. After leaving China, It becomes known as
the Mekong and flows southwest to form the border of Myanmar (Burma) and Laos
for 100 kilometres, then turns southeast to form much of the Laos-Thailand
border, before crossing through Cambodia into Vietnam, where it spreads out
through various distributaries to form the massive Mekong Delta that empties into
the South China Sea.

 

“We originally planned to run a source-to-sea route, starting in China,
but when the Chinese government recently announced that Tibet will be closed to
tourists until further notice, we faced a 600km detour around Tibet, so rather
opted to skip the Lancang River section and start where the river becomes known
as the Mekong,” says David. “We will run as
close as possible to the river at all times, taking into account the need to
run on a de-mined route – there are still thousands of mines in the area left
over from the Vietnam War. A support crew will accompany us in a four-wheel
drive vehicle, but where the route makes this support impossible, we will run
self-sufficient with backpacks.”

 

FOR THE CHILDREN

Given the nature of the route David and Mark will
follow, this will arguably be one of the most gruelling ultra trail runs ever
undertaken, but both runners are seasoned long distance athletes, with many
marathon, ultra and stage races finishes between them, and they averaged 250km
per week in training in the build-up to their run, so they’re quietly confident
of success. They’re also highly motivated to complete the challenge, as they
are running for the Endurance Challenge Charity Trust (ECCT), which David
founded in 2007 to use his running to raise funds for various children’s
charities in South Africa.

 

“The Mekong River Run will
allow me to combine my love of ultra-distance running with an abiding passion
for answering the call to make a difference,” says David. “I am dedicating this
challenge to Home from Home, whose members exemplify the spirit of charity in
their commitment to caring for orphaned children who are innocent victims of
the HIV/Aids pandemic.” Home from Home sets
up and runs small, community-based, family foster homes with up to six children
cared for by foster parents. They are currently running 26 homes caring for
around 170 children, and many more homes are in the planning stages.

 

Mark adds, “I decided to join David in this challenge
because I identified it as a once in a lifetime experience to raise mega funds
for the wonderful organisation Home from Home, and I was also concerned for his
safety doing it alone.” (Besides monsoon rains, landslides, landmines and
renegade army troops that like to kidnap foreigners for ransom, David is also
as a recent cancer survivor and underwent a bone marrow transplant less than a
year ago, so Mark will keep an eye on his health through the challenge.)

You can follow David and Mark’s progress and support
their effort at www.mekongriverrun.com.

 

Beetroot juice and its potential athletic performance
benefits has been a hot topic of late. It started after a University of Exeter study
in 2009, and published in the Journal of
Applied Physiology, reported that regular consumption of beet juice may
boost athletic performance, increasing endurance while lowering blood pressure
and reducing fatigue. Although there has been some conflicting research about
this topic, a recent study by researchers at Saint Louis University, published
in the April 2012 issue of the Journal of the Academy of Nutrition and
Dietetics, shows that eating cooked beets “acutely improves running
performance.”

 

For this latest study, the researchers tested 11
“moderately fit” runners as they ran a pair of 5km races on a treadmill. Before
one race, they gave volunteers a placebo; before the other, they gave them a
200g serving of baked beets (which contains approximately 500mg of nitrates). After
eating beets, the runners went an average of 3% faster and shaved 41 seconds
off their times. And their biggest speed gains came over the final 2km of the
race. According to the study, 200g of baked beetroot, or an equivalent nitrate dose from other vegetables,
should be consumed 60 minutes before exercise so the magic can kick in!

 

BEET BENEFITS

There are a number of potential benefits from eating
beet or drinking beetroot juice:

?        
More oxygen for your
muscles: Beetroot is rich in substances called nitrates, which are
converted into nitric oxide by the body. The nitric oxide dilates blood vessels,
which results in improved oxygen delivery to the muscles and essentially makes
the hard efforts easier. For example, one study found that a cyclists’
endurance can be boosted by 16% by nitrates. Nitrates can be found in other
vegetables as well, including radishes, lettuce, celery, parsley, Chinese
cabbage and endive.

?        
Cardiovascular benefits:
Athletes aren’t the only ones that benefit from
nitrates. Elderly people and those with lung, heart and metabolic disease could
also benefit from the increased oxygen that nitrates supply to the body. In the
Exeter study, scientists found that those who ingested nitrates also had a
lower resting blood pressure, because the juice dilates blood vessels.

?        
Improved hydration: Beet juice is also beneficial for an athlete’s hydration. Maintaining
electrolytes is challenging, especially when athletes compete in the heat, but
beet juice is high in potassium, which can help regulate fluid levels and
balance electrolytes.

?        
Natural anti-inflammatory: Beet juice is
also an effective anti-inflammatory because it contains betanin. Therefore, a
relatively low daily intake of 300ml (one and a quarter cups) of red beet juice
has been suggested to be enough to reverse the effects of free radical damage and
oxidative stress in humans. Medical researchers are now optimistically suggesting
that beets and beet juice may be a useful healing therapy for a variety of
degenerative diseases and can reduce an athlete’s risk of chronic inflammation
and illness.

?        
Essential Vitamins: Beet and beet juice
are also rich in vitamins C, A, B1, B2 and B6.

 

RECOMMENDED RECIPE

To make your own beet
power-snack, place about 200g of beetroot on a baking sheet and bake at 350
degrees for 90 minutes or so. Peel off the skin, then put the remaining
beetroot in a food processor. Add a tablespoon of lemon juice, 1/8 teaspoon of
cinnamon, and 1/8 teaspoon of nutmeg to make it more palatable, and blend. Then
eat it about two to three hours before an event to get the maximum athletic
affect.

Go for an
early morning run on a Friday and chances are you’ll bump into a group of
runners in funky knee-length red socks, chatting away and greeting everybody
with a boisterous “ShoOops!” as they merrily make their way down the road or
trail. These are the proud members of the ‘I Wear Red Socks on Fridays’ social
movement, which has developed into an unofficial global running club of sorts,
all from a simple gesture of friendship by John McInroy, a 31-year-old South
African entrepreneur.

 

He says the
first Friday morning Red Sock Run took place in Newlands, Cape Town, with eight
runners joining in. A week later there were 33 runners. Then, as word of mouth
spread and pics appeared on Facebook and Twitter, John started receiving mails
from people all over, asking if they could start their own Friday Red Sock Run.
“It was totally unstructured, just taken on by people with passion, and I now
know of nearly 30 regular Friday morning groups all over the world. Every now
and then I hear of another one starting in the USA or UK,” says John.

 

“I try to join
as many as I can and love meeting all the Red Sockers, like the crazy, but
incredible Edgemead group here in Cape Town: 50 people running at 5:30am, with a
guy on a loudhailer, everybody ShoOopsing amongst the houses. What I love is
that it is not restricted to running. Whether you run, walk, hop, or just join
for a post-run coffee and chat, everybody is welcome. It doesn’t matter if you’re
tall, short, white, black, etc., it’s all about getting people to follow their
hearts and live out their passion. And if there isn’t a Red Sock Run in your
area, you can start one!”

 

MAN WITH THE PLAN

John was
born in Cape Town, lived in the UK aged four to 16, then came back to SA to
finish school before doing a B.Comm at UCT. While at varsity, he was picked for
the SA men’s hockey team, alongside his great friend from UCT, Ian Symons, and
after completing varsity he played two seasons of pro hockey in Bordeaux,
France. A short while later John found himself in Ireland, and that’s where the
Red Sock idea was born in 2007.

 

“After
university and hockey, my first job was for an Irish property developer in Cape
Town, and then I was transferred to Dublin, where Ian was working as a doctor,”
says John. “I had read about Sidney Feinson, a South African soldier who made a
pact with two friends in an Italian prisoner of war camp during the Second
World War, where they promised each other that should they make it back from
the war alive, they would wear red socks to remember each other. So Ian and I
started wearing red socks too, as a mark of our friendship, and decided to always
do it on Fridays – because it seemed a good day to do it. Soon our colleagues
and friends also picked up on the idea, and because times were economically
tough in Dublin then, the red socks seemed to brighten up people’s lives. It
just spread from there.”

 

As the Red
Sock movement gained momentum, so did John’s plans to spread the goodwill. “One
day I woke up after dreaming of the whole world wearing red socks, including US
President Barrack Obama pulling up his pants while addressing a crowd and
saying ShoOops!” So, John applied to do an MBA at the University College of
Dublin, even though he couldn’t afford it, and things just worked out for him.
“I received a 15 000 Euro scholarship for my entrepreneurial idea for ShoOops Red
Socks, and the university’s sport department approached me to become head coach
of hockey, which paid for the other half of my studies. I was getting a free MBA
plus pocket money, so I decided I must be doing the right thing!”

 

RUNNING IN RED

Upon
completing his MBA and returning to SA, John’s vision was to sell the socks and
donate most of the proceeds to charity, but admits he had no clear plan as yet –
and running was not even on the radar. “Then Ron Rutland of the Bobs For Good Foundation
sent me an invite to run the Sani Stagger Marathon in November 2010. I ran in
my red speedo and red socks, and finished almost last, just a few minutes
before the six-hour cut-off, but I had never felt so proud of taking part in
anything!”

 

“A month
later, WP van Zyl came into my life. He told me about Phil Masterton-Smith, the
youngest ever winner of the Comrades Marathon in 1931, who couldn’t afford to
travel to the race in 1933, so cycled from Cape Town to Pietermaritzburg over
10 days, then ran the race on the 11^th day and still finished tenth!
He was known as Unogwaja, which is Zulu for The Hare, and the moment WP shared the
story with me, I said we’re doing the Unogwaja Challenge!”

 

Unsurprisingly,
some people said John was crazy. After all, it was just five months till
Comrades 2011, he had only just run his first marathon, and he didn’t even own
a bike at the time, let alone know how to cleat his feet into the pedals, but sponsors
like KTM bikes immediately came on board, and John and his fellow riders duly
finished the ride-run. Now in 2013, John has just finished the challenge for a
third time, alongside 11 carefully selected fellow biker-runners, all
completing the challenge in their red socks and raising nearly half a million
Rand for charity in the process. “It was scary how many people told us in the
first five hours of Comrades that we wouldn’t make it, because of the energy we
were wasting on shouting, jumping, hugging and ShoOopsing, but the ‘Red Love
Train’ made it!”

 

FOR A GOOD CAUSE

John explains
that running in red socks is more than just about friendship and fun, or a
physical challenge, it is also to support worthy causes. “Thus far we’ve sent
about 30 000 pairs of socks to 60 countries, with the largest
concentration here in South Africa, and in the last three years we’ve raised
nearly a million Rand for charity, so it is working. Some people even wear them
every day, and due to the demand, I’ve had to hire an administrative assistant,
Jean, who has quickly become known as ‘Mrs Red Socks.’ Things have been quite
unstructured thus far, but going forward we will sell the socks at R50 for the
long ones and R40 for the short ones, with some of the money covering the
manufacturing process and our administrative costs, and the rest going to charity.
We’re also giving socks to charities to sell themselves, so they can keep the
profits and benefit even more.”

 

“You can’t
buy the socks in shops, but just from word of mouth it keeps growing. Maybe one
day there will be a million red socks out there, but it’s not about numbers of
socks, it’s about the incredible stories that have come out of it. For me, the Red
Socks epitomise how a small group of people can make a difference, by living
life to the full, following their hearts, giving back and inspiring others to
do the same. It’s an attitude to life.”