Category: Features

Most elite athletes live and breathe running, which usually leads to great success, but in some cases inevitably it can also lead to over-racing, injury and burn-out. One athlete who has managed to avoid these pitfalls is Annerien van Schalkwyk, elite athlete from the Nedbank Running Club. Her success over the last couple of years probably lies in the healthy balance she has created between her sporting, work and personal life. When chatting to Annerien, one quickly realises she is probably one of the most down to earth and humble elite athletes you will ever meet. She is dedicated and passionate, but at the same time does not take sport too seriously.

“It is sometimes difficult to work full-time and train as an elite athlete, but you can only train so many times a day! I need something else besides just running. I also think if you only focus on running, the pressure on you becomes immense,” says Annerien.

It is clear that this attitude has worked for her. Not only did she finish third in a time of 2:35 in her marathoning debut at the Standard Chartered Singapore Marathon late last year, she also became the sixth-fastest South African woman ever over this distance. On top of that, she has a 10km PB of 32:48 and a 21.1km PB of 71:26, which she ran at the 2009 World Half Marathon Champs in Birmingham. She also placed fourth at the Two Oceans Half Marathon in 2009. Annerien was recently selected to represent South Africa at the African Cross-Country Championships from 5 to 6 March in Cape Town, as well as the IAAF World Cross-Country Championships in Spain on 20 March.

HOW IT ALL STARTED
Annerien grew up in Kroonstad, where she played netball at school. As a student nurse at the University of Potchefstroom she did not have time for team sport and so took to the gym, where she had a specific routine, a 40-minute treadmill run every day followed by some light gym work. When she started working as a nurse at the Unitas Hospital in Centurion, she continued her gym routine and never once thought of road running.

In 2003, an experienced member of Irene Road Running Club saw Annerien running on the treadmill and immediately recognised talent! He persuaded her to join him on a training run, as he lived quite close to her. “That was my very first road run. I am an introvert and was quite shy, so I was hesitant when he suggested I join his club’s time trial. I decided to give it a go. He asked his friend to pick me up and take me to the time trial. And that is how I met Martin, my husband! He took me to the time trial and very soon we became good friends.”

Annerien’s first road race was a half marathon in 2003, which she finished in 90 minutes. In 2004 she ran the Two Oceans Ultra with Martin but quickly realised long distance is not for her! “I had to walk often and realised the long stuff was not for me. I decided to stick to 10km and 21km races,” says Annerien, who works in the medical research field.

THE ROAD TO SUCCESS
Annerien slowly started racing more and in 2005 she joined a training group under the watchful eye of Dion Saayman, a coach from Centurion. “I knew I was a bit faster than the average runner, but never really thought of myself as very fast. Initially, when I trained with Dion’s group, I used to trail behind and finish last! It took me about three years before I started to shine and win races.”

2009 was Annerien’s year. She won her first SA Half Marathon title and in the same year she ran her half marathon PB in Birmingham. She also met her current Kenyan coach, Dan Muchoki. “I decided to join Dan’s training programme as he specialises in marathon training and I would love to run the Olympic marathon in 2012. I am still very good friends with my old coach, Dion.”

DISSAPPOINTING TIMES
In January last year Annerien picked up an injury that set her back six months, but in July she was back on track and began training for a possible overseas marathon. “The problem with invitations to international marathons is that you need to have a marathon CV with some good times. Luckily coach Dan knows a lot of people and I got an entry into the Singapore marathon. Everyone said running conditions in Singapore are very hard, as it is hot and humid. I prayed and realised that anything is possible through God, so I went for it!”

Annerien’s husband, Martin, accompanies her to all her races. “If he is not there, it is as if something is missing. We always joke and say we are a package deal! He supports me in everything and takes all the organisation and details out of my hands. I don’t need to worry about anything!”

SINGAPORE SENSATION
Annerien admits to being very nervous before her first marathon. “I saw all these girls who have run 2:25 marathons and have six packs of note! And there I was: tall and lanky! I tried to stay calm and soak in the atmosphere, which was great.”

Little did Annerien know that she was going to have one of the greatest races of her life. She initially stuck to the leading bunch but then remembered her coach’s advice that a race does not get won in the middle part but definitely towards the end. “The pace got too fast and I backed off a little. That was probably the best thing I could have done. At the 21km mark I started catching up and caught one after the other.”

At the 38km mark she saw the leader about 200m ahead of her. “She started looking back and running faster so I could not catch her. Then about 100m from the finish the third placed runner was right behind me. We started sprinting, but I laughed because I knew I can’t sprint. She finished just ahead of me!” Despite this Annerien had the race of her life; the leader finished only 10sec ahead of her. “The prize-giving was fantastic. It felt like the Olympics! We got flowers and each one got one of those huge cheques! Then we had interviews with the media. It was a fantastic experience.”

TRAINING
A unique aspect of Annerien’s training is that she never does the same session twice. “Coach Dan looks at each athlete and adapts the programme accordingly. The only hard and fast rule is that you have to do one speed and one hill session a week. Sometimes I train once a day and sometimes twice; mostly on my own and sometimes with Coach Dan at the High Performance Centre in Pretoria. Sometimes it is hard to train alone, but whether you train in a group or alone, at the end of the day it is you and the watch,” says Annerien, who averages between 120 and 140km a week.

She believes in training wisely and never pushes her body when injured or tired. “I have learnt to listen to my body. Sometimes athletes are too hard on themselves and too focused. I have learnt that any training programme is flexible. Sometimes your coach wants you to run 20km, but your body says you can’t. That’s when you rather listen to your body; missing 10km will not have an influence on your fitness! Sometimes we believe running should be very structured, and actually it’s not!”

THE ROAD AHEAD
Annerien is currently concentrating on preparing for the African Cross-Country Championships in Cape Town before leaving for the IAAF World Cross-Country Championships in Spain. “I love cross-country because it is not about the fastest runner; it is about the one with the most strength and endurance. My goal is to finish in at least the top 20 at the Worlds in Spain.” Another marathon is also on the cards soon, most likely in May, says Annerien.

She admits to being very competitive, but adds that she does not focus on her competitors’ training programmes or racing methods. Her favourite distance is the half marathon, but she would love to run a 2:29 marathon.

“Running will always be a part of my future. Sometimes I get tired of it, but when I don’t run for a day or two I am already missing it! My biggest dream right now is to not only compete at the Olympics next year, but to be right up front there with the top competitors.”

“You can have loads of goals and talent but you still have to work hard and be determined. It’s not always nice, but it is a small price to pay for that moment of glory when it all comes together at a race. Running is a tough sport and my faith is very important to me. I believe that with God at my side, I am capable of anything.”

My First Ultra
Natasha Malan, Assegaai Marathon Club, Piet Retief

What inspired you to start running?
I participated in cross-country at high school but only got into road running in 2000 when I wanted to move away from team sports.

How many half marathons and marathons have you run and what is your PB?
About 12 half marathons with a PB of 1:47:40. I will be running my first marathon in March as a qualifier for Two Oceans.

Why did you decide to run the Two Oceans?
I had two babies in the last two years and decided that 2011 is the year to take my life back by running and becoming fit again. This is my moment!

What time are you hoping to run?
I just want to finish comfortably and make sure I’m not one of those athletes who have to sprint to make the cut-off with a countdown going in the background! I want to enjoy the run and the views.

What has your preparation been like?
I’ve been having some trouble with injuries, but ran a 10km late last year and that went well, now I just have to increase my distances regularly until April. I’m taking it very slowly and have been following a 22-week training programme.

Are you nervous for the big day?
I’m a bit unsure what I will be feeling like after 25km, because I’ve never run any further than that. I guess as I run longer distances regularly, I’ll get more experience.

What are you looking forward to most about the race?
Definitely having a drink afterwards!

What are your goals after the race?
I won’t run the Comrades this year, but I am hoping that when my body has fully recovered from my two pregnancies, I can really get back into my running.

Any words of advice for anyone taking up the sport?
Stick to the 10 percent rule!

Half Marathon PB, Please!
Elsab? Tromp, Cape Town

When did you start running?
I started running in primary school and I haven’t stopped since.

How many half marathons have you run and what is your PB?
One half marathon in 2009 in the USA. I finished comfortably in a time of 2:30.

Why did you decide to run the Two Oceans Half?
It’s very well known and I hear the scenery is awesome.

What time are you hoping to run?
2:15 would be great.

What does your training entail?
I run three times a week and include a speed session and long run. I also do strengthening exercises every week.

Do you follow any special eating programme?
Not particularly. Eating healthy comes naturally the more you exercise. I just focus a little more on eating enough protein after training and stocking up with carbs before training.

Are you nervous?
Yes, it always feels like a gamble.

What are you looking forward to most about the race?
Running alongside my buddy, hopefully improving my time, and enjoying the sights.

Do you plan to reward yourself if you reach your goal?
I enjoy running so much, I don’t consider ‘having to give myself a reward’ for it.

What are your goals after the race?
After resting a little, I want to get ready for my first trail run at the Knysna Oyster Festival.

Any words of advice for anyone taking up the sport?
Make sure you don’t neglect nutrition when running more than an hour at a time. Also, buy your first pair of shoes from a reputable store that can help with professional advice, and get a ‘lekker’ running partner to share the journey with.

JANUARY: EAT A VARIETY OF FOODS!
We have a tendency to oversimplify the food we eat, focusing on one nutrient it contains, for example cholesterol or sugar, and labelling it as ‘good’ or ‘bad’. There is no good or bad food, but rather good uses of food, e.g. banana bread may be the perfect afternoon snack for a hungry athlete before training, but may blow the calorie budget for a tiny gymnast. Also, it not unusual for athletes to take nutrition advice to extremes and avoid whole food groups at the expense of dangerously limiting their diet.

The truth is that nutrients do not exist in isolation and are not eaten individually. There is much more to a banana than just potassium, and more to eggs than just protein. Food is a complex mixture of hundreds of chemicals that interact with other chemicals in the body to achieve the desired effect.

Tips:
• Try new foods and new recipes.
• Make use of the foods in season.
• Explore different types of food in each food group, e.g. try different breads made from a variety of grains.
• Mix and match foods, e.g. avoid only pasta at night.
• Don’t banish entire food groups; rather modify their intake.

FEBRUARY: REPLACE YOUR DAILY FLUID LOSSES
Water is your most important nutrient, as dehydration can affect your performance and endanger your life. While we are mostly aware of our fluid needs on race day, we often forget about our day-to-day fluid needs. Thirst is not a good indicator of fluid requirements. You will need to work out your own fluid strategies depending on your training and environmental conditions.

Tips:
• Start a training session well hydrated. On hot days have an extra glass of water before you start.
• Have fluids available during training sessions.
• Fully rehydrate between training sessions.
• Add a cordial or some fruit juice to flavour water to encourage drinking if need be.
• Monitor body weight changes in the morning to pick up chronic dehydration.

MARCH: EAT MORE NUTRITIOUS CARBOHYDRATE-RICH FOODS
Carbohydrates play a vital role in exercise performance. It’s the main fuel for the body stored in the form of blood glucose and muscle or liver glycogen. Fully topped up stores can only last for 30 to 90 minutes, depending on the intensity of exercise and storage capacity. Therefore, carbohydrates should comprise about 50 to 60% of your daily energy intake.

Unfortunately, in our western ‘grab and go’ lifestyles, we often tend to opt for the most convenient source of carbs, which is generally of one grain only, namely wheat, e.g. breakfast cereals, bread, biscuits, pasta, couscous, etc. Not that there is necessarily anything wrong with eating wheat, especially when unrefined, but eating too much of it limits us consuming other healthy grains and their nutrients.

Tips:
• Choose from a variety of carbohydrates, not just products made from one source, i.e. choose a variety of grains and starches such as barley, brown rice, quinoa, spelt, beans, lentils, sweet potato, corn, oats, rye, etc.
• Choose low glycaemic index carbs.
• Avoid refined versions of these foods, or foods with lots of added sugar, e.g. brown rice vs white rice, sweet potato vs mashed potato, whole grain bread vs white bread, whole oats vs sweetened instant oats, etc.

APRIL: EMPHASISE HEALTHY FATS IN MODERATION
Fats are an important macronutrient in our diets as they provide a concentrated form of energy, make meals tasty, and supply essential fatty acids and fat-soluble vitamins, all important for health and fitness. All naturally occurring fats can be divided into three main groups namely: polyunsaturated fats (PUFAs), monounsaturated fats (MUFAs) and saturated fats. These fats are responsible for different roles in the body and should be eaten in different quantities. MUFAs and PUFAs should be included in small quantities and saturated fat in very small quantities, because of their links to various diseases. Other types of fat include cholesterol and trans-fatty acids. Trans-fats are artificial fats that are even more detrimental to health than saturated fat, so avoid them if possible.

Tips:
• Not more than 30% of your daily calories should come from fat.
• Most of the fat you consume (30% of total fat) should come from MUFAs, e.g. oils form canola, olive, peanut, macadamia or avocado oil; nuts like peanuts, almonds, pecans, macadamias and cashews; or peanut butter, avocados and olives.
• Make sure you get adequate amounts of both essential fatty acids in your diet, omega-3 and omega-6 PUFAs. These are fats that cannot be made by the body and are important because they form the building blocks of certain hormones that regulate essential biological function.
• On foods labels, look for fat ≤3g /100g, but at the very least ≤10g fat/100g.

MAY: MAKE THE MOST OF A PRE-EVENT MEAL
A carbohydrate-rich meal consumed two to four hours before exercise significantly increases glycogen content of the muscles and liver that have been depleted overnight. You need about two to three units of carbs two to four hours before and then again an hour before the event.

Although it varies from person to person, generally lower glycaemic index carbs are best two to four hours before, and intermediate to higher glycaemic carbs an hour before the event. The benefits of consuming lower glycaemic carbs is that it does not lead to an overproduction of insulin, which helps to prevent low blood sugar levels and may help conserve liver glycogen stores.

Tips:
• Adding small amounts of low-fat protein to your pre-event meal will help stabilise your blood sugar level, e.g. low-fat milk, yoghurt or cheese.
• A good example of a pre-event meal two to three hours before an event include: 2/3 cup of whole-wheat Pronutro with low-fat milk or a low-fat fruit smoothie. Have a 250ml carbohydrate drink 30 to 60 minutes before the event.

JUNE: TAKE NOTE OF CAFFEINE AND PERFORMANCE
Caffeine is probably one of the most widely used drugs in the world and is found naturally in things such as leaves, nuts and seeds in a number of plants. Caffeine is known to help athletes train harder and longer. It also stimulates the brain and contributes to clearer thinking and greater concentration.

There are more than 70 good studies on the use of caffeine for both endurance exercise and short-term, higher intensity exercise. The vast majority of the studies conclude that caffeine does enhance performance and makes the effort seem easier (by about 6%). The average improvement in performance is about 12%, with more benefits noticed during endurance exercise than with shorter exercise (8-20min) and a negligible amount for sprinters.

More benefits are also noticed in athletes who rarely drink coffee, hence are not tolerant to its stimulant effect. Because each runner responds differently to caffeine, do not assume you will perform better with a caffeine-boost. You might just end up nauseated, coping with a ‘coffee stomach’, or suffering from caffeine jitters at a time when you are already nervous and anxious. And be forewarned: while a morning cup of coffee can assist with a desirable bowel movement, a pre-competition mug might lead to problems during the event! Experiment during training to determine if a caffeinated beverage or plain water is your best bet.

LOOK OUT FOR PART 2 OF THIS ARTICLE IN OUR JUNE EDITION, WHERE WE WILL FEATURE TIPS TO GET YOU THROUGH JULY TO DECEMBER.

In 2008 I participated in my first Ironman. It changed me physically, emotionally and spiritually. A year later I crossed the line for the second time, and I am certain that it won’t be my last. To this day, I am still asked ‘why?’ The road to becoming a (Iron) man for me is a simple story. It was a journey of self-discovery, my darkness and my light, and finding meaning in my life. It’s about a rite of passage into manhood and the joy it has brought into my life every single day since then. I am truly humbled by the sheer magnitude of it all.

BELIEVING IN MYSELF
I have lived with fear and anxiety. No, let me be more honest. I live with fear and anxiety! It is part of our make-up that makes us human. It is instinctive, primal and reptilian; inherited and learnt. It is wrapped in human emotions and memories of ‘I can’, followed by a pregnant pause and that little voice of self-doubt that says ‘can I?’ I did my first Ironman because no-one else believed in me, and my second because I believed in myself! That is a very humbling and powerful place to be.

My conflicting mind, full of self-doubt, has always been a major stumbling block. We sit in our offices glued to Facebook and whining about our lot in life, when all we really need to do is believe in ourselves. “Easy for you.” I hear you say. “You are an Ironoman!” Perhaps now, but I wasn’t then. I was 95kg and unhappy. In fact, I was way more than unhappy; I was depressed, balding, overweight and lonely.

ONE BITE AT A TIME
There is a parable that goes, “How do you eat an elephant?” The answer is simply, “One bite at a time.” And so it was with the journey to becoming an Ironman – one day at a time. At 95kg, I could chug around a 5km track, albeit a little slower than most, but I could do it. I had stopped smoking and knew that I was heading in the right direction. Five kilometres became 10, 16, and then my first half marathon. I knew that I needed to keep dangling the carrot of motivation firmly in my sights, so I entered the London Marathon. I remember being at the start line with my friends Neil and Pord, and asking them tentatively, “So if I finish this, do you think I could do Ironman?” Neil just smiled.

I finished the London Marathon in 4:25 and so in September 2007, my Ironman preparation began in earnest. Transition, tri-bars and speedo just weren’t in my vocabulary, and added to this, my swimming technique was a consistent two-strokes-wipe-face-panic! However, I had dropped to 92kg and found an awesome training partner, companion, friend and Ironman – my amazing friend Vix. We challenged, motivated and inspired each other. I also made a few enquiries, put together a vigorous training programme and plied my new friends with Vida coffee to gather every bit of information about the event that I could.

CHANGES AND CHALLENGES
With my growing distance training came a new physique, a new energy and a whole new attitude. Each new event was a challenge and a stepping stone to my ultimate goal. One of the bigger stones in my path was the 2007 Ironman 70.3 in Buffalo City. I stood at the start line, at a streamlined 82kg, with my stomach in my throat and adrenaline surging through my veins. It tested me, but I succeeded. I knew then that I would be an Ironman.

The month prior to the Spec-Savers Ironman was by far the hardest for me. Gaunt and lean, I just wanted it to happen already. Like a groom on his wedding day, the big event arrived and suddenly I found myself in tears as I ran down the carpet and over the finish line. I was an Ironman! The day was momentous and the beginning of so many bigger things that would follow. I am so grateful for everyone that was there – those are bonds I will never ever forget!

BECOMING AN IRONMAN
I had become an Ironman and the surge of what had changed in me flowed on. I know now what I sensed then, that to lead, I first needed to serve. My story has, in turn, inspired five others on their journey to Ironman in 2009: Porra, Wayne, Craig, Alex and Lizl are incredible individuals. What is also fantastic to note it that Craig lost 42kg and when Ironman announcer, Paul Kaye, shouted “Craig Corte, you are an Ironman!”, he simply responded with “Indeed I am.” I also salute Lizl, who having missed the cut-off at 70.3, still had the courage to drive forward and cross the finish line to become an Ironman just eight minutes before cut-off. They are the real Ironmen.

Beyond society’s judgment and our own expectations; and in the stillness of our minds, there is a strength and presence that is steadfast and thorough. When you commit, providence steps in. You see, it does not matter how extreme or what your challenge is. All that matters is that you are doing something incredible with your life, something that touches your soul – because you believe in yourself.

BECOMING LIFESTRUCK
My journey has lead to the creation of my own adventure lifestyle company called LIFESTRUCK. I believe that by doing first, you empower others to believe in their own glorious abilities. LIFESTRUCK is a platform created to share adventure stories of inspiration, of people following their dreams. Part of the LIFESTRUCK programme is helping people achieve not only their training goals, but also their life goals and dreams! LIFESTRUCK is about setting you on fire! It’s an adventure lifestyle business that specialises in giving life to dreams and making them a reality. LIFESTRUCK provides its members not only with training programmes and advice, but also creates a support base where you can connect with others who are on the same journey to become active, achieve their goals and change their lives! LIFESTRUCK also helps you get in touch with your emotional, physical and spiritual strengths, and connect them with physical success.

So if you’re hiding away from life, too afraid to come out of your little corner for whatever reason, dig deep and find the courage to do something incredible and change your life for the better, forever! Believe me, you can do it!

My thanks to all who gave me their unconditional love and support. You rock!

When most 10-year-olds are naughty and need to be punished, they are sent to their rooms, or not allowed to see their friends for a week. But in Melissa Glenn’s case, her parents need to use a whole different tactic; they tell her she is not allowed to go for her daily running session. And this breaks Melissa’s heart, because at the tender age of 10, running and swimming have become her two greatest passions in life.

She recently competed in her first international Biathle (500m run, 50m swim, 500m run) race where she made her parents, school and above all herself very proud by placing fourth in the u/10 category at the Biathle World Championships held in Dubai on 30 October. Not only was it the first time she swam competitively in the ocean, it was also the first time she faced fierce international competition from youngsters from countries such as Great Britain, Egypt and Spain. She was the second-youngest competitor at the event, with the youngest competitor only being one day younger.

NATURAL TALENT
Melissa started swimming when she was in nursery school and only got involved in biathle after one of her sisters, Courtney (13), participated in the sport. The sisters reversed roles and soon Melissa was hooked on biathle while Courtney decided to take a break from competition. Their youngest sister, Chelsea (9) also tried her hand at biathle and was very good at it, but did not take as well to the training as Melissa, who loves every second of it.

The girls’ parents, Lee-Ann and Gavin, have never put any pressure on any of their daughters, and allow them to choose whatever sport they love doing. This is probably one of the reasons why Melissa has excelled. In 2009 she participated in her first SA Biathle Championships and finished 13th in her age group. Last year she improved in leaps and bounds and finished second!

TRAINING PASSION
Be it swimming or running, Melissa loves both. Whenever you are at the local time trial in Benoni, you are sure to find a petite blonde runner who will most likely pass most people on the 4km route. Melissa, who attends Summerfields Primary School, blitzes around the course in a time of 18:42 – not bad for a 10-year-old girl.

She trains four days a week with running coach Richard O’Donoghue and also participates in athletics and cross-country at school. At the end of last year, she walked away with a whole bag of trophies at the school’s year-end prize-giving. “Melissa loves running and often asks us to drop her a few hundred metres from our house so she can run back home. The neighbours probably think we are slave drivers,” chuckles her dad Gavin.

SPORTING DREAMS
Melissa will move up to the u/12 age group this year and is hoping to get another chance to participate at the World Biathle Championships, which will be held in Monaco later this year. Her swimming hero is Natalie du Toit and one day when she is a bit older, she would love to do triathlons, says Melissa. She is keen to start trying her hand at the Energade series soon.

“It’s strange how many parents of children who do biathle actually end up getting involved in triathlons themselves, as a lot of the biathletes move on to triathlons,” says Lee-Ann. Gavin then adds “I would love to get involved in triathlons with my kids, but I am a bit scared of the swim! It would be great to do some sporting events as a family.”

“We are so proud of Melissa. She puts so much effort into her sport and we admire her for that,” he continues. “We are proud of all our children and believe they must choose the sport they love. We don’t want to push them. When they find what they love, they will do well at it.”

BIATHLE WHAT?
Even though Prince Albert from Monaco is a huge Biathle fan and competitor himself, biathle is not that well known. In short, it comprises a run and swim, and while distances vary for different age groups, all distances are kept short. Locally, most swims are in pools, while internationally competitors swim in the ocean. Biathle is seen as the breeding ground for Modern Pentathlon, which is an Olympic sport.

When exercise scientist and CrossFit instructor Imtiaz Desai invited myself and a friend to a training session at a newly opened CrossFit branch in Bedfordview, I didn’t know what to expect. But I love trying new things, so it was a sporting adventure I welcomed. Before we left, I did a bit of research on CrossFit and found out that it has taken the USA by storm, but is still relatively new in South Africa. Still, I had no idea what was waiting for me!

I imagined a gym type set-up for the classes, and since the gym environment has never really appealed to me, I was pleasantly surprised at the ‘warehouse’ type of indoor/outdoor environment we were going to train in. When you walk into a CrossFit facility you won’t find rows of traditional gym machines. All you will find are weights, exercise balls, rowing machines, kettlebells and bars, amongst other things. Seeing all the weights made me wonder aloud to my friend: “Those must be for the guys, I wonder where the girls’ stuff is?” I would soon find out that the equipment I was looking at was exactly what I would soon be lifting, jumping over or swinging on!

Imtiaz first explained that many people believe that machine-based or isolation exercises coupled with extended aerobic sessions develops optimal fitness. Some people also think that endurance capacity is the key to a fit body, and endurance athletes are often held as exemplars of fitness. CrossFit advocates a totally different approach.

SO WHAT IS CROSSFIT?
The easiest way to explain CrossFit is that it is a combination of running sprints, Olympic weightlifting, kettlebell training, gymnastics (yes, prepare for those handstands) and power-lifting. And then, of course, that one word that still makes me break out in a cold sweat: squats. And lots of them! CrossFit encompasses so much, and one thing is for sure, it isn’t easy! Classes are generally small and Imtiaz kept a constant eye on all of us, helping and encouraging.

When Imtiaz mentioned that one of our workouts would include weightlifting as well as some gymnastics, I was a bit apprehensive, as the last time I did gymnastics was in primary school. But he quickly explained that gymnastics not only refers to the traditional sport, but all activities where the aim is body control without external loads. The basis for gymnastic ability comes from pull-ups, push-ups, dips and jumping, which develop strength, flexibility, coordination, balance, accuracy and agility.

He also explained the difference between weightlifting and weight training. Weightlifting refers to the Olympic sport which includes the ‘clean’ and ‘jerk and snatch’ movements. These lifts are based on the deadlift, clean, squat and overhead press. These movements are essential to everyday life and athletic performance. Initially, I had no idea how weightlifting would help my running, but Imtiaz explained it develops strength, speed and power, and requires substantial flexibility. The requirement of moving heavy loads in a technical manner also improves balance, coordination, accuracy and agility. Weightlifting has also been shown to have a significant impact on cardiovascular fitness.

THE WORKOUT
The best thing about CrossFit is that no workout is ever the same. CrossFit uses interval training to develop aerobic fitness and strength, and the workouts were always challenging and quite hard. You might be surprised to know that the actual workout is only eight minutes long! But that is preceded by 40 minutes of warming-up, running sprints, push-ups or weightlifting. I can already hear you say: “Only eight minutes, how hard can that be?” Well, very hard! Those eight minutes were more intense than many races I have done. I was taken so far out of my comfort zone that I doubted my ability to continue, but each time we all managed and became that little bit stronger.

The CrossFit program applies all the different training tools in an infinite number of combinations. There is no adherence to a particular amount of sets, repetitions or rest periods. The movements are compound, using several joints and muscle groups at once. The motor recruitment patterns found in these movements are similar to those found in movements of everyday life and sport, and they have been proven to enhance our functional and sports capacity. Finally, the movements are applied at relatively high intensity, because the greater the stimulus, the greater the adaptation.

A DIFFERENT APPROACH
CrossFit makes use of three models to guide, achieve and evaluate, and complete fitness requires competency and training in each of these pathways:
• The first model is based on 10 physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy. You are as fit as you are competent in each of these skills.
• The second model refers to an individual’s ability to perform a physical task, with your fitness measured by your capacity to perform these tasks in relation to other individuals.
• The third model is based on the three metabolic pathways that provide the energy for all human movement. The phosphagen system provides energy for the highest powered activities that last about 10 seconds, the glycolytic system provides energy for moderate-powered activities that last up to several minutes, and the aerobic system provides energy for low-powered activities that last longer than several minutes.

THE RESULTS
CrossFit has contributed to increasing my overall fitness level and especially my overall strength and body conditioning. It is about pushing yourself harder and challenging yourself in ways you never thought possible. But don’t worry about bulking up and building muscle that will make Arnold Schwarzenegger look like a ballerina. Apart from the strength and conditioning benefits, it will actually help you develop a lean and toned body. It takes a bit of time to get the technique right, but once you’ve got it, it is an amazing feeling!

CrossFit is for anyone passionate about improving their overall fitness and becoming a stronger all-round athlete. If you are keen to try it out, visit the CrossFit Jozi website at www.crossfitjozi.co.za, Which includes links to CrossFit studios across the country. Also log on to www.modernathlete.co.za to check out some cool CrossFit videos.

WHAT DOES AN 8 MINUTE CROSSFIT WORKOUT LOOK LIKE? 

Typical examples include:

100m sprints followed by 10 push-ups followed by10 squats before you start all over again!
20 Kettlebell swings followed by, 1 minute of skipping followed by 20 sit-ups. 

All workouts are done at a very fast pace and workouts are timed. You keep count of how many rounds you are able to complete. These get recorded so you are able to see your progress over time.

Origins:
CrossFit was founded by former high school gymnast Greg Glassman and his former wife Lauren. The Glassman’s began training clients in the garage of their California home and their athletes soon began to distinguish themselves in the ring, stadiums and gyms. In 2001 the Glassmans launched www.crossfit.com, and today there are over 2000 official CrossFit affiliates worldwide.

Ken Poole only took up running in his late 30’s after a family member convinced him to enter a local road race, and like most South African runners, he had to go on to conquer the iconic Comrades Marathon. To say that this man has a massive natural talent for our sports is an understatement. He ran his first Comrades at 39 and returned the following year to run his first silver medal in an incredible time of 7:13. Ken has gone on to run a total of 21 Comrades, with nine silver medals; his last silver was at the rip old age of 58 – the oldest person to earn a silver medal on the day. He has run 12 Two Oceans, earning five silvers, and has won so many local road races in his age category, that when asked if he could type it all out, he could not fit it all on an A4 page!

Ken’s impressive list of achievements doesn’t stop there. As if ultra-distance running is not enough, Ken is also an Ironman champion. An Ironman race is regarded as one of the world’s most gruelling single-day endurance events, with athletes putting their bodies through anything from eight to 17 hours of non-stop exertion. The average age of most Ironman competitors is between 35 and 44, and most Average Joe’s (if you dare call an Ironman athlete average) run onto the red carpet in anything between 12 and 14 hours. Now knowing this, you will realise what an extraordinary man Kenneth Poole is; at the age of 69 he recently won his age group (65-69) at the SunSmart Ironman Western Australia in a magnificent time of 11:42, smashing the previous record (12:06) by almost 30 minutes. What makes his achievement even more remarkable is that Ken is one of the oldest competitors in his age category.

His victory was made even sweeter by the fact that his training partner of 12 years, Rob Coulson, placed third in his age category (55-59) at the same event. Rob is an accomplished athlete in his own right. He won his age category at Ironman 70.3 last year and also won Ironman SA in 2008. Prior to running, Rob had been involved in all forms of baseball, from junior to senior level. He will be doing his 10th Comrades and 10th Ironman this year.

Ken’s list of achievements in triathlon is very impressive. Besides winning the Gauteng and SA Triathlon Champs in his age category countless times, he has finished on the podium at eight Ironman races. The list continues: Ken also completed the Duzi Canoe Marathon and the former SA Leppan Ironman. Back then Ironman consisted of paddling, cycling and running, and Ken finished a highly creditable 13th.

Not many people look forward to birthdays as they get older, but Ken can’t wait to turn 70. You may wonder why. Well, from next year he will be the “youngster” competing in the 70-74 age category and he has set his sights on a podium position not only at Ironman SA in 2011, but also at the prestigious World Ironman Champs in Kona, Hawaii.

MAKING THE SWITCH
Ken initially didn’t settle with one club, but then the legendary Barry Holland from Jeppe Athletics invited him to join a ‘good club’, and he did not hesitate. That was 15 years ago, and today Ken is still a proud Jeppe member.

So why did two such accomplished road runners like Ken and Rob make the switch from pure road running to triathlons? “We wanted to do something besides just run! Also, though triathlons require a lot more training than running, they are easier on your body. But the nicest thing about triathlons is you can be very competitive within your age group, you have races within a race” says Ken.

“Winning a triathlon is a very rewarding experience, especially because you have put a lot of time and training into it. That’s probably one of the reasons why we enjoy triathlons more, because we achieve better than in running. And when you finish an Ironman race and the commentator calls out your name, saying that you are now an Ironman, it is a very special feeling,” says Rob.

They both love adventure and in 1999 the two men summitted Kilimanjaro with a group of Jeppe athletes. Ken is also a veteran of over a thousand freefall skydive jumps.

TRAINING
Triathlons require dedication, motivation and most importantly, many hours of training. Both men start their day at 4:30am, training twice and sometimes even three times a day. Their training sessions are built into three-week blocks where they train every day before taking a two-day break. After each week, they build intensity and mileage slowly. Both believe they have enough experience by now to train the way they know works for them. They log every training session and at the end of every day, week and month they can tell you exactly how many kilojoules they have burnt and how many kilometres they have swum, biked and run.

After Ironman SA in April, they focus their training solely on Comrades, which is usually only six to seven weeks later. “The fitness you gain from training for an Ironman race definitely pulls you through the gruelling Comrades Marathon,” says Rob. “For example, last year Comrades was run five weeks after Ironman. Ken and I took a week’s rest after Ironman, then we ran in the rain, got flu and had to take another week off. We ran for two weeks and took one more week off before Comrades, but we still did well: I finished in 8:33 and Ken finished in 10:49.”

THE AUSTRALIAN IRONMAN EXPERIENCE
Ken and Rob trained hard for their Australian trip in December and were well prepared for the gruelling race. However, in triathlon racing it is difficult to see who your closest competitors are, as entrants don’t wear age tags as in running races. Ken therefore usually makes a mental note of the race numbers of his competitors, so when he started running he saw one of his competitors in front of him. “I had a terrible first lap but as I went along things got better. On the second lap I managed to pass him and open up a considerable gap. Though I was ahead of him I was not sure who else was in front of me. It was only when I crossed the finish line that I realised I had won and broken the record. I was very happy!”

Rob and Ken will both be competing at Ironman SA in April, but have their sights set on rather running a good Comrades Marathon in May. “In 2012 we will concentrate more on Ironman SA, as we would love to win our age categories and go to the World Champs in Hawaii,” says Ken. They have both competed in Hawaii before, and say this time they are planning everything way in advance. Like arriving in Hawaii at least three weeks before the race to acclimatise. “The atmosphere in Hawaii is fantastic. The top 5% athletes in the world are there. You see these guys training from 5am till 10pm and you think they are crazy, but that is what they do, and why they are such good athletes.”

WHAT DOES IT TAKE TO BE AN IRONMAN?
Ken and Rob believe it is all about consistency, mental strength and a fine balance when racing and training to be an Ironman. “Many people have a fear of the water and that’s why they don’t even consider doing triathlons in the first place. When you swim it feels as if you don’t have control over anything, while with cycling and running you have more control: you can stop and put your feet on the ground at any minute. The best advice we can give when swimming is to stay calm and not use too much energy,” says Rob.

There is also a fine balance you need to maintain when racing to make sure you get the swim, bike and run right and don’t go too hard or to slow in any of the three disciplines, says Ken. Remember to be consistent in your training; don’t just concentrate on one discipline that you consider to be your weakest discipline. “Train sensibly, don’t race in training!” Nutrition also plays a huge role in training and racing, especially on the bike.
 
The most important factor is mental strength. “Ironman is not a fun event; it is a hard day out. On the day every entrant takes a lot of strain, no matter if you are an elite or an average athlete. Just keep going and don’t give up. You have to push through to get the medal. You have done all the training, now you just need to get through the day, cross the finish line, get your medal and smile. That is what it is all about,” says Rob.

TAKING IT A STEP FURTHER
Maybe you’ve just finished Ironman 70.3 and now you’re considering taking on the big mamma, but wondering if you are ready. “It all depends on your fitness level and how you’ve trained up to now. You have to be sure you can go the distance and keep up with the training, which involves huge distances and many hours. If you finished comfortably, then go for it, but if you scraped in at the end, rather wait another year,” says Ken.

Vicky van der Merwe is a frustrated athlete. The 20-year-old third-year UNISA law student from Durbanville in the Cape, who lives, studies and trains in Stellenbosch, has been sidelined by two stress fractures and then glandular fever for the past year. All she wants to do right now is get back into training and regain the form that saw her winning provincial titles and Energade series races, qualifying for five consecutive World Triathlon Championships as well as claiming three junior World Titles in biathle (run/swim/run).

“The last year and a half was a big disappointment for me. I was in Australia for the World Champs and we trained on the actual race course, I was fit and lean and well prepped, but on the day I was overtrained and had to bail during the bike leg. I just had no power left in my legs. I still finished third in the 2009 Energade series, but overall my season was disappointing. I just wasn’t racing well, and didn’t know why,” says Vicky.

HEALTH ISSUES
“I went to the doctor and was diagnosed as being close to anaemic. Then during the Energade series, I picked up the two stress fractures, first in my shin, then my hip. The doctors told me to take two to three months off, but when I came back and began training for the SA Champs, I only lasted three weeks before my hip flared up. I managed to finish second in the under-23 category at the champs, but I struggled with my hip in the run, which is normally my strongest leg, and I’ve been out injured ever since.”

Then a few months ago, just as the injuries appeared to be clearing up, Vicky was struck down by glandular fever. “I was so sick that I ended up in hospital, and the doctors told me I’m also bordering on chronic fatigue syndrome, and need medication to help my liver function properly! Glandular fever can take up to 12 months to clear out of your system, so they told me to start slowly, with 30-minute walks or 15 minutes of spinning. That was so frustrating, because I was really amped to get going again after the injuries!”

RUNNING TALENT
Vicky was a strong swimmer in primary school, then took up running when she began high school in Stellenbosch. Soon she was talked into giving triathlon a try, and success soon followed. “I won the Western Province Champs when I was 15, then went to the SA Champs and came out of the water second, but finished the bike leg stone last. I ran like crazy and caught them all again to finish second in the under-23 category.”

That Saw her selected for the SA team for the World Champs in Japan, where she finished 60th. “I had a good swim and run there, but again got dropped on the bike. I realised I needed to work on my bike, so in standard eight I went to Germany to train with a cycling coach. At the next World Champs, in Switzerland, I came 14th, and I also started winning some of the Energade events.” That was Vicky’s breakthrough breakthrough year, and she was signed up by the Nestle Purelife team. Later she moved to her current BSG team.

BURNING DESIRE
Vicky’s short-term goal now is to get back on the local scene and do well in the Energade Series, which is important for her sponsors, BSG, Puma and Oakley, who have stuck by her throughout her long lay-off. “After that, I want to race internationally again, and try to qualify for the 2012 London Olympics. Going to the Olympics is my ultimate goal.”

In the meantime, she is trying to stay motivated and upbeat, but says it is sometimes hard. “The other day I put some pics of my last Europe trip up on Facebook, and that just made me sad, because I miss the lifestyle so much. I miss getting up at 5am to train. I miss being smashed at night. I miss the pain, the massages, the travelling. When I get the go-ahead to get back into full training, I’m going to go run with everybody I know – and I have a lot of athlete friends!”

The Comrades Marathon Association’s (CMA) 2011 AmaBeadiBeadi Charity Campaign was launched in Johannesburg in November and its main intention is to foster wider support for charitable fundraising for the CMA’s five official charities.

An exciting facet to this year’s campaign is that runners have the opportunity to improve their seeding batch, while raising funds for a good cause. This innovative initiative is the brainchild of popular radio personality Brad Brown, who thought up the idea whilst fundraising during his first Comrades Marathon run this year. The story behind Brad’s novel and noble gesture is an emotional one, which strongly epitomises what this exciting endeavour is all about.

HERE’S HOW IT WORKS:
• The CMA has reserved 1000 entries for runners who sign up for the Race 4 Charity initiative and raise R5000 by getting 100 friends, family and colleagues to sponsor them R50 each to run the Comrades Marathon. This will ensure that they get to start in their own special seeding batch (CC – Comrades Charity batch) near the front of the field on race day. So if you’re a ‘back of the pack’ runner, this is your chance to get into that special seeding batch.
• Go to the Comrades website www.comrades.com and follow the Race 4 Charity link. Here, runners are able to sign up, whilst family, friends and supporters can make donations and leave messages of motivation. Runners get to choose which of the five AmaBeadiBeadi charities they would like to support. The campaign takes on an added air of excitement as prizes are up for grabs for those who raise the most funds.
• All Race 4 Charity runners will also receive an exclusive goodie bag which they can collect at the charity stand during registration.
• The entry process remains a simple one. Runners need to enter Comrades 2011 by 30 November, but will have until 6 May 2011 to sign up for Race 4 Charity and raise funds. Please note that normal race rules still apply for entries and there are no refunds should a runner fail to qualify or raise the minimum amount.

The AmaBeadiBeadi Charity initiative gives individuals the opportunity to not just make a difference, but to unite people of all backgrounds to get involved and race for charity, in order to effect a greater positive change in the country. “The AmaBeadiBeadi campaign is just as much a charity drive as it is a thank you to the Rainbow Nation for supporting the Comrades Marathon. We encourage our runners to embrace this noble initiative and to do their part for the greater good of South Africa,” says CMA Chariman Peter Proctor.

All AmaBeadiBeadi charities – the Community Chest, Wildlands Trust, Sports Trust, Pink Drive and Starfish – will benefit from this exciting campaign. So, if you’ve ever yearned to do something for the environment or to make a difference in the lives of the less fortunate, then Race 4 Charity is for you, as its sole purpose is to facilitate the process of raising money for a good cause. As Brad puts it, “A rising tide lifts all ships.”’

Visit www.comrades.com and click on the Race 4 Charity link to be a part of this amazing initiative.

It has happened to millions of people. You finish school, head out to the ‘real world’ of working hard and trying to create a future. Before you know it, you’ve settled down, started a family, and then suddenly something resembling a spare wheel appears around your middle. This is exactly what happened to Magz Khomane, but the difference is that she decided to take her life back after a vicious battle with her weight for almost four years.

MAKING THE DECISION
It all started with the birth of her son, Kagisho, five years ago. “For the first three years of his life, Kagisho was sick and in hospital almost every three months. He had seizures and was on different antibiotics every month. I changed jobs quite frequently during this time and started neglecting myself by eating wrongly, worrying all the time, not exercising and falling into bad habits.”

“When I realised I had grown too big for my size 42 clothes, it was the last straw. At my heaviest I weighed about 115kg. I suffered from high blood pressure, insomnia and migraines, never smiled, and was pretty much depressed. When my doctor told me I will have to take medication to control my blood pressure for the rest of my life, I decided; ‘hell no!’ I decided then and there to lose weight and take my life back.”

“A friend of mine had told me about Adventure Boot Camp (ABC) for women. I had seen her go from plump to ripped in a few months, so I decided to join her at ABC. For the first two weeks my body was in shock. I’ve always been athletic, but hadn’t exercised in a long time. I also felt guilty at first, because I thought I was being selfish for taking an hour every day for myself rather than being with Kagisho.”

But Magz soon realised that an hour away from Kagisho every day was a far better choice than possibly not being there for him at all if she carried on with her unhealthy lifestyle. “I had to make sure I live so I could look after my son. You can’t allow something to kill you if you have control over it. When you’re a single mom, it’s difficult to leave your child and just take time for yourself, but you have to do it for yourself. You are of no use to anybody if you’re not happy.”

SEEING THE KILOGRAMS MELT AWAY!
Magz religiously stuck to her early morning training schedule at Adventure Bootcamp at Emmarentia in Johannesburg. This involved an hour long session three times a week of a jogging, sprinting, push-ups, sit-ups, skipping rope, core conditioning and much more!  

Soon Magz could see the difference in her body and this motivated her even more to stick to her exercising guns. She combined her training with a healthy eating plan. “I was not on a strict diet where I ate three fruits and five veggies every day. I made a major mental shift. These days I don’t eat as much starch as I used to, I’ve decreased my portion sizes, I don’t eat if I’m not hungry, and I drink lots of water. Previously I didn’t use to eat at work and then binged when I went home, because I was famished. Now I eat breakfast, a pre-packed lunch, and I only boil, steam and grill my food… no more frying!”

Her commitment paid off and she went from 105kg in July to 75kg today. She plans to lose another 10kg by her birthday in February, to ‘officially bring sexy back.’ An avid volleyball player in her younger years, she plans on hitting the courts again in the New Year to keep her fitness levels up, and has also taken up golf to help her unwind.

TAKING HER LIFE BACK
Magz is a firm believer in mind over matter and says if it wasn’t for her attitude she wouldn’t have lost 30kg. “I started exercising with the attitude that I have to do this and I’m going to do this no matter what!” Her attitude obviously paid off and Magz’ philosophy on exercise and endurance can serve as inspiration to many a runner. “You need dedication if you want to achieve success, but your mind is stronger than your body, so it’s easy to fool your body. If you tell your body that it can keep going, it will just play along.”

She is philosophical about her weight-loss journey and says that nothing that has happened to her during the past four years has been without reason. “You learn from everything and it makes you stronger. You have to decide for yourself how you’re going to deal with difficult situations and then go through with the decision.”

Magz tries to take part in a fun run or walk every month, and always takes Kagisho with her. Since she has lost the weight, she is smiling again, her migraines have disappeared and her blood pressure is under control. In short, she has taken her life back!