Category: Features

Losing excess fat shouldn’t mean compromising your running performance! In fact, it should mean the opposite, especially if done correctly. Losing just 1kg in fat can make a huge difference with your muscle-to-weight ratio, and therefore benefit your running time and lessen the impact on your knees dramatically!

STICK TO THE PLAN
Firstly, when it comes to planning your nutritional needs, you need to determine whether you are a casual or a serious athlete. For the purpose of this article, let’s use for an example a 62kg female athlete who is considered a casual runner, as she runs 10km three times a week plus a longer session on the weekend.
Secondly, you need to determine your average hours of training, i.e. your total hours run per week divided by seven days. In our example’s case, 1+1+1+4 = 7. Seven divided by seven days equals one hour per day, her average training time per day.

Thirdly we need to work out how many units of carbs, protein and fat you need per day. These amounts are calculated using your sex, height, age and activity levels. Let’s presume our example runner’s height is 1.58m and her daily activity at work is low (i.e. computer-based desk work.

Determining the amount of carbohydrate you need: About 50% of your energy should come from your carbs as it is the main fuel for the body, especially for active people. Without glycogen (the storage form of carbs in the liver and muscles) the human body cannot function. In fact the body only has enough storage to fuel your body for 30 minutes of exercise at high intensity exercise like sprinting. At lower intensities of exercise, like jogging or casual cycling, the body can provide energy for about two hours, but only if muscle glycogen tanks were filled to begin with.

Someone who weighs 62kg, trains an hour a day and wants to lose weight, will need 8 x 15g carb units per day. (Remember that one tennis ball fruit portion contains 15g carbs, too, thus we will be using at least three fruit portions of carb units per day.)

Determining the amount of protein you need per day: About 15% (but absolute maximum of 20%) of your total energy intake should come from protein. Protein is important for tissue synthesis, regulating of bodily functions (such as hormone function) and supplying energy when the diet is lacking in protein or fat. Contrary to popular belief, excess protein can be harmful to the body, as any addition protein not used by the body will either be used as energy (only if carbs and fat are unavailable) or converted and stored as fat. The by-products of excess protein breakdown needs to excreted via urine, which places unnecessary strain on the kidneys. Many athletes suffer with kidney damage from eating too much protein! Our female 62kg athlete will need four units of 7g protein units per day.

Determining the amount of fat you need per day: Fat intake should comprise about 25-30% of your daily intake, because it is essential for energy, insulation, hormonal function and supplying the essential fatty acids omega 3 and 6 fats, as well as phospholipids that make up cell membranes. Make sure that most of your fats you consume are monounsaturated fats (MUFA’S) e.g. oils from canola, olive, peanut and cashews, or nuts like peanuts, almonds, pecans and cashews. Peanut butter, olives and avocado are also good sources of MUFA’s. Our athlete will need about four fat servings containing 5g fat each per day.

PUTTING IT ALL TOGETHER
Now put it all together. The following meal plan is base on our 62kg female running on average 1 hour per day (or 1hr three times a week plus a longer run on the weekend), with a weight-loss goal of between 0.5 to 1kg per week. This plan will not only help her shed excess weight, but also keep her energy levels constant so she does not have to compromise her training!

Click here for an example of a weight loss eating plan.

Modern Athlete Expert
CHRISTINE PETERS
Dietician at Sunninghill Medical Centre, Johannesburg. Member of Morningside Country Club with eight years running experience, including three finishes in the Two Oceans Marathon.

Fran grew up next to an athletics track, with her Dad being a high jump coach. She ran her first competitive race at the age of four, against the under-6-group. This continued throughout her school and university years, with the 400m hurdles becoming her specialist event.

Sport was most definitely in Fran’s blood and she completed an undergrad, Honours, Masters and PHD in Biokinetics. This woman has practiced as a biokineticist, fitness instructor, fitness manager, operations manager, club general manager, wellness manager and is currently the Product Training Manager for Virgin Active South Africa. It is safe to say, she knows a thing or two about fitness!

Due to a serious back injury and a prognosis of ‘you will never run again,’ Fran took about five years off running. But once a runner, always a runner, and she then attempted road running, up to distances of 21.1km. She did this without any real training and soon discovered that it is very different from the track. But Fran soon fell in love with road running.

LIFE-CHANGING MOMENT
In January 2009 Fran joined a 12-week 10km programme, but about three weeks into the programme she was diagnosed with Non-Hodgkin’s lymphoma. It was a huge shock, but also a relief, because it explained why Fran was always tired, it explained all the aching muscles, and also why she never really improved in her running.

For Fran it was tough completing the 10km programme in between chemo treatment sessions, but this is the time when people carry you through, and that is what her running mates did. To the horror of her oncologist, Fran joined the 21.1km programme – maybe to the horror of the programme leaders as well! She battled through and did the Knysna Half Marathon. Then it was time to take a break and focus on getting better, which did go according to plan, at least for a while.

About six months ago the battle started again when Fran was diagnosed with a tumour in the lung, which later spread to the brain and liver. She is currently undergoing treatment for this, but amazingly, Fran is still running! She has since completed several half marathons and even two marathons!

A DREAM COME TRUE
Running the Virgin London Marathon would be a dream come true for Fran. However, the requirement for her entrance to the race – it is really hard to get an entry, unless you go through a charity organisation that has secured some guaranteed entries – is a R100 000 donation to the charity of her choice, MaAfrika Tikkun. Fran was invited by Virgin Unite, the non profit foundation of the Virgin Group, to run the Virgin London Marathon. However, the requirement for her entrance to the race is a R100 000 donation to the charity of her choice. Virgin Active has agreed to match whatever she raises

Fran firmly believes the reason why she is still in relatively good health is the fact that she continued running, maybe not as far or as often as she would like to, but she is still running! This is also one of the reasons why she selected MaAfrika Tikkun as the charity she would like to represent at the Virgin London Marathon. These healthcare workers take care of the terminally ill and orphans and cover huge distances on foot to deliver this invaluable service to the defenceless and sick.

THE NAVCHALLENGE
A group of Fran’s nearest and dearest pulled together and decided to assist Fran to raise the remaining R50 000. On 5 February 2011 at Oak Lane Farm, Grabouw, some of Fran’s friends hosted The NavChallenge, presented by Glider. The intention of this three-hour orienteering race, open to both mountain bikers and trail runners, was to assist Fran in raising these funds.

Emphasis was placed on having fun and enjoying the great outdoors whilst encouraging newcomers to give orienteering a try. It was a team event (two people per team) and competitors could compete on mountain bikes or foot. The goal was to locate as many of the checkpoints as possible in any order. Checkpoints were allocated a score depending on the level of difficulty to reach each checkpoint. Prizes were awarded to the top teams in each category, and on a lucky draw basis as well, as well as to teams raising the most funds through personal sponsorships.

To date almost R52 000 was raised. Virgin Active has agreed to match the amount, which means Fran Venter is on her way to make her dream come true!

THROUGH THE LOVE OF FRIENDS
“Fran is an inspiration. When I don’t feel like training or am going through a rough patch in a race, I think of Fran and she inspires me to carry on. She’s an amazingly strong person.” – Stacey Scott

“Fran is a role model to me. She has shown me how to face tough situations and how to cope with challenges which to me seem insurmountable. She has shown me patience with trials and teaches me to be a better person. She is my hero.” – Cath Coupar

Fran is a beautiful person, inside and out. She is humble, determined and exudes positive energy – such an inspiration! – Paula Pienaar

“Fran has shown me that whatever life throws at you, you never give up. Sometimes I think she is literally mad, but she carries on doing what makes her happy, and I think that is why she has been able to carry on. She never complains, she always has time to listen to my moans and groans, and she always has a smile on her face.” – Debbie Lillie

“I was very blessed the day I met Franciska. Since then I’ve got to know her as a person and she became a very good and special friend. She is an absolute inspiration and is always positive and encouraging. Her support for me during my knee surgery and recovery, there are no words. She is a truly amazing person. I’ve learnt a lot from her and continue to learn from her. Fran, you are an absolute inspiration. I wish you a wonderful Virgin London Marathon, enjoy it. Baie groete.” – Karen Ervens

RACE REVIEW ON THE NAVCHALLENGE – By Ansa Theron
The NavChallenge presented by GLIDER was organised by RaceInterface on a completely different format to all the other events I often enjoy in the Grabouw Valley. The NavChallenge was totally unique in function and structure.

The aim of the NavChallege was to assist Fran Venter to raise funds to participate in the Virgin London Marathon. I was touched and inspired as I read Fran’s story and her reasons for undertaking this journey. Very excited to support Fran on her journey, I entered myself for the NavChallenge. I soon realised this is not just a run or cycle event, this is a run or cycle while-you-figure out-your-own-route event.

Navigation is a skill you can learn, but I had no experience, so to my relief, I read that Michael Graz was giving a short course on navigation a few weeks before the event to help the lost souls like me. After the course I felt ready and eager with my compass, bright marker and sense of humour to take the bull by the horns.

The event works as follows: Two members in a team must navigate themselves to different checkpoints, scattered all around the Grabouw Valley. Each team can decide if they want to run or cycle (both off-road). At registration on the morning of the event each team receives a map of the Grabouw Valley with the different checkpoints. Each checkpoint has been allocated an amount of points ranging from 10 to 50. The more difficult and further away from the start point, the higher the points allocated to the checkpoint. Each team receives their disclosure card seconds after they begin the race. The points allocated to the different checkpoints are indicated on the card. Teams then decide on the route they will take, and are penalised if they do not return within three hours.

All the above sounds pretty straightforward, but at the race briefing we were told we will probably get lost at least once (we did). Then again, were also told we will have fun (definitely) and we will each get a beer, sandwich and a pair of polarised GLIDER sunglasses at the finish. Talk about motivation!

All the teams (bikers and runners) started five minutes apart, to prevent teams from following each other. The atmosphere at the start line was buzzing with excitement – maps, compasses and a few confused faces.

My three hours out in the Grabouw Valley were hot, but fun. We only managed to get four out of the eight checkpoints. Each one was identified by a bright orange and white flag and equipped with a clipper to pierce your control card as proof that you were there. Every now and then an enthusiastic team would fly by from some random direction on their way to one of the many checkpoints.

One little incident with a Cape Cobra had my heart rate monitor beeping out load. My race partner was running in front of me on a single track in the pine forest when he almost stepped on the big boy. The Cobra lifted itself and aimed its flattened head at me, stopping me in my tracks. My race partner, unaware of the cobra less than 30cm away from him, continued up the path, while I slowly walked backwards. After a while, the cobra lowered itself down and sailed away – a magnificent site!

After we finished, we each received an ice cold coke, a beer and a delicious sandwich. Our goody bags were filled with toys, vouchers and a very funky pair of sunglasses. At the prize-giving, Fran spoke a few words and thanked everyone for participating in the event. Prizes were awarded to the top teams in the male, female and mixed team categories. Then the organisers surprised us by rewarding the last teams in each category with a nutritional hamper from High-5, a little something to get them going faster next time. Stunning lucky draws had everyone holding thumbs.

All in all, the event was well organised, with a great atmosphere. My eyes will be on the calendar for the next NavChallenge.

Those who want to donate can visit the website http://uk.virginmoneygiving.com. Donations will be open on this site until 17 April.

The SSISA in Newlands, Cape Town, is not only known for the sports science experts working there, but also for the successful novice sporting programmes they offer. One such programme, 12 Weeks to Your First Sprint Triathlon, caught the eye of novice triathlete Val Philippou, who is currently in training for this great goal.

The Tri-Fit Programme is aimed at first-time triathletes who would like to complete a sprint distance triathlon (800m swim, 20km bike, 5km run). Entrants undergo a comprehensive set of fitness and health assessments as well as a dietary workshop, and they are required to do two evening sessions a week at SSISA and one weekend session. In addition, they need to do five to seven sessions on their own, following a scientifically designed programme. On completion of the course, the entire group participates in a mini triathlon hosted by the SSISA. We asked Val about her experience of the training.

Tell us about yourself.
I am 43 years old and live in Pinelands in Cape Town. I have a son, Alexander, whom I am pathetically passionate about. He is a third year student at UCT. On the work front, I am a shareholder in two businesses in Cape Town.

What inspired you to tackle your first triathlon?
I had done the Healthy Weight Course at the SSISA as well as the Intermediate Course last year. I started in May and could not imagine running around the block, never mind 10km. I got dizzy in my first class and had to put my head between my knees. So embarrassing! Then late last year I saw the billboard in the gym for this Tri-Fit course. For me it was the idea of getting fitter rather than some long-term ‘yearning’ to do a triathlon.

Have you competed in any sporting events before?
I have done a 5km fun run and the 10km Gun Run.

Is there any part of the triathlon that you are nervous about?
Yes! Up until a month ago I had never ridden a bicycle. At the bike shop I was offered bikes that are worth more than small cars and much to the salesman’s horror I kept asking for the cheapest bike. I walked out of the shop the proud owner of a mountain bike, the cheapest one in the store.

On my first ride I managed to stay on the bike after much terror and near hysteria, with Alex shouting, “Pedal, Mom, pedal!” When we were told at the SSISA that we were going out on the road, I was panic-stricken. I made a complete fool of myself, hyperventilated all the way due to absolute fear. Kim Woolrich (our trainer) very kindly stayed with me – she is an angel. Two of my fellow triathlete ‘wannabees’ asked me how the ride was when I got back and I just burst into tears!

You have to do some of the training sessions on your own. How do you fit it into your schedule?
With the other courses at SSISA I got into the habit of early morning training. It is a fantastic start to the day and I feel really strange if I miss it.

What do you like most about the group training sessions with the SSISA?
It is great to identify with people who have a similar fitness perspective. Also, the experts and trainers are young, energetic and inspirational. They really know the world of fitness. I know that my Tri-Fit programme is personalised to suit my current level of fitness and my lifestyle. I have no doubt that if I stick to what I am told, come 1 May I will have no problem doing the sprint triathlon. I may be forced to run next to my bike, but I will finish it no matter what!

What are you most looking forward to about your first triathlon?
For me it is about achieving the level of fitness required to complete the triathlon. It is exciting pushing and testing myself. One of my friends likened this to a midlife crisis; well, at least I have not dyed my hair purple and bought a sports car!

What would you like to achieve in your first triathlon?
To finish – not necessarily first, but most definitely not last, either!

What are your sporting goals after you reach your goal?
It will all come down to whether or not I can get to a point of feeling comfortable and relaxed on a bicycle. What I don’t want to do is lose all the fitness that I am going to build up, so I will have to either do another one or find something equally as challenging.

Any words of advice for anyone wanting to take on a specific goal, but who might be afraid to do so?
Stop talking, thinking or procrastinating and just jump in! Exercise and being physically fit changes everything!

WHEN: Sunday 10 April, 7am to 12pm
WHERE: Hobie Beach, Port Elizabeth
DISTANCES: 3.8km SWIM | 180km BIKE | 42.2km RUN

Many people are afraid of figures and try to stay clear of anything mathematically-related. Well, the figures that make up an Ironman race can send chills down the spines of even the toughest individuals. A 3.8km swim, 180km cycle followed by a full 42.2km marathon are distances that one would ordinarily only travel by boat or car, but when you do Ironman, you’re not being ordinary – you’re being extraordinary!

THE COURSE
The swim leg consists of two laps of a rectangular 1.9km route, swum anti-clockwise, in the warm Indian Ocean off Hobie Beach. Sea temperatures range between 17?C and 25?C for this time of the year.

The bike leg consists of three loops and begins at the transition at Hobie Beach. Athletes cycle along the coast for 3km towards the city. A gentle continuous 10km climb to reach the highest point of 183m above sea level follows. From there it is downhill to the 20km mark. Gentle rolling hills are the order of the day until the turn point at 34km. Rolling hills await to the 40km mark, where it is downhill to the coast and then relatively flat along the coast back to transition at 60km.

The run is a three-loop course of 14.07km along Marine Drive. The run route is a very fast, flat route with no hills, going through the top gate of Nelson Mandela Metropolitan University and out through the bottom gate of the University, back towards transition.

REGISTRATION
Last year saw 1 840 athletes and 50 PRO’s registering, continuing the steady growth of the event from the 804 entries of the inaugural event in 2005. A pasta evening takes place at PE Cold Storage, Coega on Friday 8 April at 7pm. The Awards Ceremony takes place at the same venue on Monday 11 April at 7pm, with the Official Castle Lite After-Party at Barney’s Pub on the Beachfront.

SIDE EVENTS
Alongside the main event, organisers Triangle Events have included three immensely popular side-events to create an entire weekend of events that offers something for everyone:
• Iron Girl South Africa
• The Pritt Ironkids Aquathlon
• The Vodacom Corporate Triathlon Challenge

IRON GIRL SOUTH AFRICA
When: Friday 8 April, 4pm to 6pm
Where: Hobie Beach
Format: 10km FUN RUN

The colour pink will be coming at you in waves as PE’s very first Iron Girl South Africa Fun Run takes place. The concept has proved highly successful in both the USA and Europe, and was unveiled in South Africa on 22 January in East London, the day before the Spec-Savers Ironman 70.3 South Africa. Iron Girl promotes health and fitness as well as fun. The entry fee is R100 and each entrant will receive an Iron Girl T-Shirt. Women from the age of 14 can enter either as individuals or as part of a mother-daughter team (team members’ times will be combined). No men allowed and strictly no cross-dressers! Entries opened on 14 February – only 1000 slots available! Visit www.irongirl.co.za for more info.

PRITT IRONKIDS
When: Saturday 9 April, 1pm to 5pm
Where: McArthur’s Pool and Leisure Centre
Format: Aquathlon for Kids 6-9 (swim 60m, run 1.2km), Kids 10-13 (swim 100m, run 2km)

This event, which started in 2006, introduces kids to the world of sports and the spirit of Ironman. The Pritt Ironkids is the biggest Ironkids event in the world with its 1000 participants. The event is a fun-filled way to instil a love for sports and foster a healthy lifestyle in children from an early age. When finishing, the kids run along the ramp and cross the official Spec-Savers Ironman South Africa finish line, just as their Ironman heroes and heroines will do the next day.

VODACOM CORPORATE TRIATHLON CHALLENGE POWERED BY ALGOA FM
When: Saturday 9 April, 8am to 1pm
Where: Hobie Beach
Format: Corporate Teams, School Teams, Individuals
Distances: 380m SWIM | 18km BIKE | 4.2km RUN

This event is 10% of the full Ironman and serves as the ideal platform for corporate teams, school teams and individuals to pit themselves against friends, colleagues, corporate rivals and ultimately the clock. Entrants can enter either as a team or individually. If entering as an individual, the minimum age is 16 (or turning 16 during the year). If entering as a team, the minimum age for team members is 12. The entry fee is R450 per corporate team, R400 per school team and R300 per individual, open from 14 February to 14 March. Late entry is from 15 to 25 March, when the fee is R700 per team, R600 per school team and R500 per individual. A maximum of 1700 entries will be taken and entrants will receive a free T-shirt. Visit www.corporatechallenge.co.za to enter.

WHERE TO STAY
There are many places to stay close to the race, but accommodation is always at a premium when the Spec-Savers Ironman South Africa takes place, so book early:
• The Beach Hotel – across the road from the Race Start at Hobie Beach
• The Courtyard Hotel – 100m from Hobie Beach
• Road Lodge – less than 100m from Hobie Beach
• Radisson Blu Hotel
• Town Lodge
• City Lodge
• The Paxton Hotel
• Marine Hotel

DO THE TOURIST THING
Nelson Mandela Bay is surrounded by world-class tourist destinations that showcase the abundance of wild beauty that is indigenous to South Africa and the Eastern Cape, such as the Addo Elephant National Park, the Kragga Kamma Game Park and the Sea View Game Park. The city of Port Elizabeth has its own attractions, such as the Boardwalk Casino and Entertainment Complex, directly across the road from Hobie Beach, which is always a popular destination during Ironman weekend.

GET YOUR BIKE THERE
The Bike Migration prides itself on providing a unique service to cyclists all over the country. Transportation of a bike from Johannesburg to Port Elizabeth and return will cost you R700. Visit www.thebikemigration.co.za for more info.

Race walking originated in England in the 1600s when footmen had to keep up with their masters’ carriages without actually running. Being a betting nation, the British soon placed bets on which nobleman’s footman walked faster and it became one of the most popular sports in England. These walkers were some of the earliest professional sportsmen, receiving prize money worth approximately $1million today and becoming as popular as golfing hero Tiger Woods. The sport of race walking has come a long way and has been an Olympic sport since 1908, featuring in most international, continental and local meetings.

THE RULES
The rules that govern race walking are generally confusing to most runners, and even to novice walkers, but it’s actually quite simple: the rules that were applied a century ago are largely still the same today. The most important include the ‘lifting rule’ and the ‘bent knee’ rule, which basically means one foot has to be in contact with the ground at all times while the advancing leg must be straightened from the moment of first contact with the ground until it’s in the vertical upright position.

It is not always easy to see if the correct technique is applied and referees can only go on what they see with the naked eye. Therefore, there is usually some controversy with regards to technique and disqualifications, especially when a walker is disqualified from a 20km or 50km race with less than a kilometre to go, having been warned already. Understandably, this causes great frustration, but it is comparable to a long jumper or a sprint athlete being disqualified for overstepping the mark or starting too fast. Like these athletes, race walkers also live on the edge to maximise performance and therefore need to be governed by these rules.

IT’S ALL ABOUT TECHNIQUE
Though the technique has been the cause of ridicule for many a walker, it is this technique that makes walking such an efficient exercise. When done properly, race walking will give you the same benefits as running but without many of the injuries that are associated with the jarring impact of running. This is why walking is such a popular sport for older people as they look for an exercise that will keep them healthy without as much risk of injuries.

Make no mistake, though, race walking is by no means only for older people! Events like the Cape Times Big Walk and the 702 Walk the Talk (both bigger in numbers than the Comrades) have introduced thousands of South Africans to the sport on a recreational level. In spite of this, competitive walking in South Africa is not as healthy as it should be, says Marc Mundell, ambassador for Race Walk SA and member of the ASA Walking Commission.

GETTING THE YOUTH INVOLVED
Marc has concerns that most walkers in South Africa are 50 years and older, and that youngsters are hesitant to become involved in the sport. “ASA elected a race walking committee in December to promote competitive race walking in South Africa. Hopefully we will be able to get youngsters interested and passionate about the sport. We need to get the message across that walking is by far the healthiest activity and that there are massive opportunities for young athletes in this event. There are a lot of track athletes who can flog themselves on the track and run 800m after 800m but they will never beat Caster Semenya. However, they can become internationally competitive walkers, travel internationally and receive bursaries to study. The opportunities are endless,” says Marc.

Though South Africa’s junior and senior walkers are a little behind international walking standards, Marc is adamant that with the right structures in place, better planning and financial support, South African walkers could become a force to be reckoned with.

WALKING STARS
South Africans have managed to perform well over the past eight years with representation at the Olympic Games, Commonwealth Games, All Africa Games and World and African Junior Championships.

Current top South African walkers include Marc and Corli Swart, who both competed at the IAAF World Race Walking Cup last year in Mexico. Ada Booyens is also a well-known face on the walking track and was nominated as one of the best World Masters athletes in October after winning six gold medals at three World Masters Athletic Championships from 2008 to 2010. Other Master race walkers who make South Africa proud are Barbara Nel, Maria Ghisleni, Lesley van Buuren, J?rgen Spencer, Gerard van den Raad and Carl Meyer, who all feature in the top 10 Masters World Rankings in their respective age groups.

PUT ON YOUR WALKING SHOES
To start walking is simply a case of putting on your shoes and hitting the road, but to become a race walker requires more than the odd stroll. A few pointers from someone who is clued up with the ins and outs of the right technique and some training will help you get your technique right. To gain the health benefits associated with walking, you have to approach it similarly to running, by training regularly and with a structured training programme.

So the next time you’re running a race and a walker is in your way, or if you’re walking a race and a runner bothers you, remember that running and walking are different, but both have their place on the road. Respect each other and share the road. There is room for everyone.

Both walkers and runners love to complain about each other. Whether you’re a runner, walker or race organiser, tell us what you think should be done to keep everybody happy and make races more enjoyable for runners and walkers alike. Log on and have your say.

Did you know?
Top running athletes have a cadence in excess of 190 steps per minute and so do race walkers. However, the average stride length of a top running athlete is almost two metres whereas the stride length of a race walker is close to one metre. This means for a race walker to cover the same distance as a runner takes double the effort!

It has happened to all of us: we hastily pull on our running shoes, head out the door, run the same route, worry about what we still need to do at work tomorrow, and before we know it, we’re back home, barely remembering much about a run that was supposed to add to our health benefits and even help us to de-stress! Well, next time you head out the door, try to be mindful, try to run in the moment and you might just have one of the best runs of your life. Here’s how.

A MIND FULL OF WHAT?
But what is mindfulness and how can we apply it in our daily lives and sporting life? Dr Georg Feuerstein, expert on yoga, Tantra and Hinduism, explains in his article The Art of Mindfulness that even though we may think we are aware of things going on around us, the majority of our lives unfold in a “dimly aware or even unaware state of consciousness.”

He says mindfulness can help us interrupt the automatic process of becoming lost in our own mental processes. “The mind is largely on automatic. Thoughts and emotions seem to perpetuate themselves in us, even when we would like them to stop. After just a few seconds of conscious self-observation, we find ourselves lost in our own thoughts.”

Linda Kantor, psychologist and co-director of the Cape Town Mindfulness-Based Stress Reduction Programme (MBSR) agrees and explains mindfulness as “moment to moment attention without judgement. It is about being more aware of the present moment, and noticing when we are habitually pulled out of the moment by our own ruminations, fantasies, concerns and plans. When we observe what the mind does, we realise it is seldom in the present and can work with it more skilfully,” she says. “If practiced regularly in daily life, mindfulness can relieve stress, enhance health and wellbeing through the relaxation response, and improve concentration, to name but a few.”

THE PSYCHOLOGY BEHIND IT
Several studies in sports psychology have linked mindfulness with sport. Jim Taylor and Gregory Wilson, authors of the book Applying Sport Psychology: Four Perspective, claim that performance in sport is greatly influenced by athletes’ ability to be mindful, to remain in the present and be centred, regardless of what is happening in the competitive situation. They write that “by focussing on the present rather than dwelling on past mistakes or future results, an athlete will be more alert to relevant performance cues, and more easily disregard distracting ones. It produces a relaxed psychological state that enables the body to perform in competition what it has learned in training.”

So instead of your mind cruising on auto-pilot, Linda says it helps to improve athletes’ focus by managing anxious or negative thoughts, because they can now notice what is going on around them and in their minds, and bring their attention back to the moment they are in. This distinct form of awareness has been likened to the state of perceptiveness you experience when you go into the fight-or-flight mode, but without the accompanying alarm. And just as it can lead to a state of wellbeing in life, it can be carried over to the sports field or race course and lead to better performance, as athletes can voluntarily get themselves closer to that elusive point of peak performance we call “in the zone.”

HOW CAN I APPLY IT?
Even though mindfulness has its roots in Eastern meditation practices, Linda says you do not have to have any background in meditation to practice it. “Mindfulness is an innate capacity that everyone has, regardless of their background. Anyone can learn to be more present and work with the movement of the mind more skilfully, as long as they choose to take the time to. The difficulty is that people often don’t know how to stop being ‘busy’ and give time to just being and noticing. The practice is simple, but takes some degree of commitment, and it helps to have some kind of formal mindfulness training.”

As a start, she says you can begin with a short daily breath awareness practice. “Sit in a quiet, comfortable space and for five to ten minutes feel the passage of your breath, either at the nostril, chest or belly. When you notice your mind wandering, bring your attention back to your breathing. Don’t give yourself a hard time about the mind wandering, that’s what minds do; practise noticing it with gentle awareness and come back to feeling the breath.”

The same strategy can be used with running as you start by focussing on your breathing and feeling how your diaphragm helps your lungs to suck in air and push it out again. Once you’ve mastered this art, you can extend your awareness to the rest of your body. Pay close attention to the feeling of your feet as they hit the ground and notice how your arms and legs move in synchrony. When you notice your mind wandering, bring your awareness back to the sensations in your body and you should be on your way to running in the moment!

So no more planning tonight’s dinner or tensing up in anticipation of a hill around the corner, run like you did when you were ten years old. Run in the here and now, without fear or tension. Just run.

For more information or to find a mindfulness workshop, visit the Mindfulness-Based Stress Reduction Programme’s website at www.mbsr.co.za.

A mere five months ago, while training at the gym in Morningside, north of Johannesburg, Tsheli Lujabe heard of a guy who would be able to assist her in realising one of her sporting goals, to finish a triathlon! “I had been cycling for four years and it was time to introduce something new to my list of challenges.” Tsheli met with Stuart Hoy, the owner of an adventure lifestyle company called LIFESTRUCK, inspiring individuals and corporates to change their lives. A few days later, she went on a work trip and saw an ABSA billboard advert that said ‘Push Past Possible’. That was the final straw to convince Tsheli that the universe was conspiring in her favour. “Anything is possible, I kept telling myself.”

STEP BACK IN TIME
Let’s first rewind the story a bit. Not so long ago, swimming meant ‘floating’ in the pool and running never featured much in Tsheli’s vocabulary. The only triathlon discipline she was good at was cycling, as she taught herself a couple of years earlier to master some biking skills. That was in 2006 when she wanted to take on the 94.7 Cycle Challenge.

“I got an entry level mountain bike and on my first ride I remember seeing all these cyclists just whizzing past me. It felt like my bike was not moving at all! I continued to train on my own, but back then I was so clueless, I even rode onto the highway, not knowing that you are not allowed to ride on the highway,” says Tsheli, a clinical psychologist who currently works as a leadership consultant.

Riding with proper cycling shoes proved to be another challenge and Tsheli remember falling down so many times that she eventually phoned her cousin to take her (and her bike) back home! She persevered, finished her first Cycle Challenge in 5:12, joined a cycling club, finished the Argus, a couple more Cycle Challenges, and progressed to the point where she finished the 94.7 Cycle Challenge in an excellent time of 3:14 last year.

Apart from cycling she did not do much else. She did one half marathon at the end of 2009 after her cousin convinced her to run. Only late last year she started thinking of running a bit more and did another half marathon. And that’s where the bug bit. “That’s when I started thinking it would be a nice challenge to do a triathlon,” says Tsheli. But taking on a sea swim of 1.9km, a very tough 90km bike and a 21.1km run was still way off the radar.

AN INCREDIBLE JOURNEY BEGINS
Swimming was Tsheli’s biggest challenge. “When I started, I would swim two lengths, be totally out of breath and need to rest. I then decided to do the Total Immersion workshop. It was fantastic, because I learnt how to swim with the correct stroke, and also to relax.”

Tsheli’s journey involved a few stepping stones. In October she did her first triathlon (600m swim, 20km cycle and 5km run) at Roodeplaat Dam. “It was my first open water swim and I wasn’t even wearing a tri-suit; I swam in my swimsuit and saw a dead fish! I had to swim breaststroke all the way because I was so nervous and truly forgot what to do.”

She was so determined to achieve her goal and prove to herself that she can swim 1.5km in the open water that she got up at 3am and drove alone to Sun City to compete in a triathlon. “I managed to complete the Global 11 Triathlon (1.5km swim; 40km cycle and 10km run). That was when I realised I was on my way to Half Ironman and I was in for the adventure of a lifetime.”

Training was not always easy as she had to juggle a career, her training schedule and life as a busy mom to 11-year-old son, Jemelle. “I had to train very early in the mornings, then rush back home, get Jemelle to school and myself to work!”

RACE WEEK
Tsheli travelled to Buffalo City with a flight full of other athletes and a stomach full of butterlies! “I went to register and got my orange tag that labelled me as ‘athlete 2185.  Wow, it was really happening.” Her first experience in the sea was not a pleasant one, however. “The waves were huge. I reached the first bouy and looked around for my friend. Then I started to think about sharks and swam back as quickly as I could. Scary stuff!”

That evening Tsheli attended the race briefing, which scared the wits out of her. “There were so many rules; I couldn’t remember half of them. I went to bed filled with anxiety. I had a nightmare that as I emerged from the water, the referees were waiting and told me that I had been cut off. ‘Did not finish’ was written in bold letters next to my name. I woke up with my heart racing.”

Tsheli’s nerves were calmed by the enormous family support she received. “When I got to my cousin’s house where I was staying, I had my mom (Thandi), her two siblings (Uncle Victor and Aunt Nolwazi), her brother’s wife (Aunt Nana), my cousin Babs, my niece and nephew (Andulela and Esethu) and my son (Jemelle) all there ready to support me. Wow… how fabulous is that?”

RACE DAY
Though the swim was Tsheli’s biggest fear and she got cramps in her hands due to the freezing water, she remained calm and managed to make it out of the water just before cut-off. “When I got out of the water my mom was there with her sister, my uncle, and of course my son. He is so proud of me. Afterwards he said, ‘Mommy you are my best friend.’’

She found the cycling course very challenging. “It rained the whole way and was very windy. I struggled to the end and made it in the nick of time again. It was my slowest time ever on a bike! I am not sure where I got the energy, but I suddenly had the energy to run. I ran at a steady pace all the way, met a friend and we ran together to the finish. Crossing the finish line, I realised I was an Ironman! I finished the swim in 1:05; the cycle in 3:57 and the run in 2:11. My total time was 7:31:42.”

“I am so proud and happy. My family was waiting for me at the end. I did not care about time, just that I finished… and that I had made the swim. Out of almost 2700 entrants very few were black people and most just men! I am hoping in future more black kids will get involved in triathlons and experience the joy of this amazing sport, just as I did. Will I do the full Ironman on 10 April 2011? Watch this space!”

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.