Category: Racing

Becoming a marathon runner in three months is
a tough ask, but with the right preparation and gear, it can be done. Jenny
White, Sammy-Jane Thom, Saret van de Walt, Lizette Kellerman and Nele Baader,
who come from a wide variety of backgrounds, have been selected from hundreds
of applicants in response to an open invitation from the sport bra brand
Triumph to take up the Triumph Triaction challenge – first running the Old
Mutual Two Oceans Half Marathon this month, followed by the Pick n Pay Knysna
Marathon in July.

 

READY, SET,
GO

None of the women have ever run more than 10km and all have followed a
rigorous training programme under the watchful eye of personal trainer, Steve
Atwell of Embark, a lifestyle coaching company, which he set up specifically to
coach and mentor beginner athletes, providing them with the confidence to
become athletes.

 

All five budding marathon runners have undergone an assessment at the
Sports Performance and Exercise Centre in Cape Town. This centre also provided
the women with the services of a dietician, chiropractor, podiatrist,
biokineticist and physiotherapist.

 

To follow
their progress, take a look at their blog at www.facebook.com/triactionSA.

GREAT GEAR
FOR GIRLS

MR PRICE MAXED ELITE RANGE

Mr Price Sport has a new range of women’s Maxed Elite gear which is in
store now. We tried the Ladies Maxed Elite shorts and vest and found both to be
very comfortable, and especially suited to a runner’s needs. And on top of
that, they’re great looking too! The shorts are light, made of stretch nylon
for ease of movement, laser punched for breathability, and have reflective detail
on the back. The nicest thing about the vest is that it can be used for running
or any other sport you choose – we used it for running as well as in yoga classes.
The range comes in a wide variety of colours and styles and is available at
selected Mr Price Sport stores.

 

THIS MONTH
WE TRIED: PREGNANCY YOGA

By Michelle Pieters

I’ve been lucky enough to keep running and swimming throughout my
pregnancy. But at close to eight months now, baby and I both felt we needed a
new challenge, so I signed up for my very first pregnancy yoga class! I’d been
to a few yoga classes before falling pregnant, but I’d never really been bitten
by the yoga bug, and I have always gone back to my faithful triathlon training.
So at my first class, I wasn’t sure what to expect, but can now with all
honesty say I’m hooked!

 

Prenatal Yoga is a form of yoga that takes into account the changing
needs of a woman’s body while she is pregnant. Yoga during pregnancy assists
and strengthens the muscles and joints as they change with the influx of
pregnancy hormones. You can start at any stage of your pregnancy and the
benefits are numerous: It keeps the core strong, assists you to maintain
correct posture, and can help relieve some of those pregnancy aches and pains.

 

During the class there is a lot of focus on the breath. I found it a
slower-paced workout than regular yoga, but it still left me challenged,
sweating and feeling a bit sore in some places the next day! Look out for a
complete article on how athletes can use yoga during pregnancy in next month’s
edition of Modern Athlete.

There is already a nip in the air and before we know it we will be
wearing sweaters and struggling to get out from under the duvet! And we will
put swimming training on hold, as we mostly perceive it as cold, unpleasant and
unnecessary during autumn and winter. Well, think again! Here are just a few
advantages of winter swim training:

?        
Honing your technique will not only impact on your
swim time, but in all likelihood your bike and run, too.

?        
It’s much warmer in the gym than outside!

?        
The pool is safe on dark mornings and evenings.

?        
It gives you the opportunity to focus on technique
without the pressure of a looming event.

?        
You get the chance to include a significant other who
is left out during the season because your pace and goals don’t match.

?        
It is the perfect time to wean yourself off swim
‘toys’ that are illegal for triathlon anyway!

?        
It will build your confidence so that you don’t have a
panic attack at the thought of a non-wetsuit swim.

 

NEW APPROACH NEEDED

When you get into the pool this
winter, remember to change your mindset. Every session must be about improving
technique and have specific focus points. Many swimmers believe that
improvement in technique is achieved from swimming more. The problem with this
plan is that you will quickly plateau and just become good at struggling. The
key is to think about improving efficiency, because that is what makes you fast
in the water – and what saves energy for the bike and run.

?        
Use metrics other than time and number of laps
completed to measure your improvement.

?        
Aim to reduce your strokes per length at a variety of
intensities.

?        
Do drills, but only if you know why you are doing them
and what the specific outcome will be.

?        
Think of your sessions as practice, not training. Practise
the ability to focus for longer and to execute good technique, no matter what
the effort.

 

PRACTICAL SESSIONS

1. Count your strokes: Work on
increasing the distance covered per stroke to improve your feel for the water
and stroke efficiency. Take as few strokes as possible from wall to wall
without using more effort. If you are at 30 strokes or above for 25m, try
decreasing your stroke count by one or two per 25m each week. Decreased stroke
count means increased efficiency, so a stroke count of 12 to 15 is far more
efficient than a stroke count of 35. Multiply these stroke savings over a 1.5km
or even 3.8km swim and you’ll see how much energy you will save!

 

2. Golf drill: This is a fun drill to do with
stroke count and speed. Count the number of strokes you take over 50m and add
that number to your 50m split time. Now, as in golf, try to decrease your score
by either swimming faster or taking fewer strokes.

 

3. Seamless breathing: Think about
performing the breast stroke with the least disruption to your balance.
Efficient swimmers rotate to breathe rather than lift. Practice swimming while
focusing on ‘hanging your head’ – relax your neck and allow the water to hold
your head. Proper head alignment is key as our legs drop to counter-balance a
lifted head, ultimately creating more drag and a slower swim.

 

4. Increase your ability to focus: When
swimming, notice how long it takes before your mind wanders and you stop
focusing on your session. Switching off from the purpose of the session is
counterproductive. Improvements in technique only happen when we train our
neuromuscular pathways to execute the stroke accurately every time. If we lose
focus, our stroke deteriorates and we are practising and enforcing poor
technique. Extend your ability to focus until you can focus for the length of
time that your proposed triathlon swim is going to take.

 

TOTAL IMMERSION

These swim sessions are simplified versions of Total Immersion workouts.
To make serious gains and lifelong improvements, consider signing up with a
Total Immersion coach and doing a workshop. These workshops will help you
become the swimmer and triathlete you strive to be. For more info, e-mail [email protected]

Bouldering
is usually done without a rope, over large boulders, at the bottom of a large rock
face, and even on some buildings. If a person falls they will not be seriously
injured, but practice is essential, as is fitness and strength. That is why
Falco is to be found every week, honing his physical and mental skills at the Explo Boulder Cave on the LC De
Villiers Rag Farm at the University of Pretoria. Headed by Ebert Nel, the club
runs every Tuesday and members go climbing in the Jacaranda City on some
weekends.

 

The National Bouldering League (NBL) is currently taking
place and the top climbers from the club are competing at both provincial and
national levels. Falco, who has climbed for four years, is one of the favourites,
but climbing wasn’t always his first passion. He used to be an excellent
runner, even training alongside ‘Blade Runner’ Oscar Pistorius. Unfortunately,
injury ended Falco’s running career and today he focuses on bouldering,
revisiting his running roots to stay fit for his new sport.

 

FROM RUNNER TO CLIMBER

Falco did athletics at school and at University, but hurt
his back due to intense training on the track, which prompted him to look for
another challenge if he could no longer pursue running. “Climbing became an
adventure then. You don’t have a coach, or too much pressure – it’s just you.” However,
Falco still runs to keep fit. “I run less competitively, but I still do it. I
did a trail run a while back, and that keeps me fit!” He also does parkour, or free running. “That
is a sport I’ve found that keeps me in top condition through a range of aspects,
from physical condition to knowing how to control your body when you fall from
height.”

 

Having studied
sports science and currently being a third-year BA student in Philosophy and
Psychology, Falco leads a
healthy lifestyle to keep ahead of the climbing competition. Having
knowledge of sports science and body kinetics, he understands bouldering and
how the body adapts to the route. “Your body has its own strengths and
weaknesses. Of course, forearm strength is a must, but it’s different for all –
some use their feet and some don’t, some use strength while some use
technique.”

 

A
BOULDERING PASSION

“I love the
sport because you arrive with no planning and have to solve a problem right
then and there, with your body. So I educate myself with different training practices and
design my own programmes for what I want to achieve, and I’ve found the best
thing to do to stay fit for bouldering is to cross-train.”

 

While Falco
has a great passion for bouldering, he misses serious running. “I even miss the
anxiety and nervousness before a race, but mainly I miss the fine performance
of running the race itself, feeling strong on the track, and especially how you
push yourself beyond what you thought you were capable of in the last stretch.
It’s a sport where you can truly see how your training has impacted your body.
I just love to perform at my peak.”

I
may not be the fittest girl on the block, but I am what they call the Modern
Athlete! I am a full-time mom to three gorgeous kids, I am currently going
through a very painful divorce, and have spent the last year battling my demons
to lose 21kg of post-baby weight I just never got the time to deal with. As
glum as this might all sound, I have emerged with huge motivation and a passion
for running I can’t even begin to describe!

 

I
decided to take on the task of home schooling my children over the last four
years, which literally took all the love, compassion and dedication I had to
offer. I became so consumed with being the perfect wife and mother that I found
myself forgetting how to just be me.

 

DOING SOMETHING ABOUT IT

I
reluctantly joined an outdoor fitness programme called Adventure Boot Camp (ABC)
after promising a friend I would, and remember thinking I would never make it past
day one. After a few weeks of consistent exercise, I quickly realised there was
hope for me after all and began to put myself back together.

 

It’s
now been one year since I joined ABC and the results are phenomenal. I weigh
21kg less, have lost 130cm from my entire body and am finally back to where I
started before having my children. Don’t let anybody tell you it’s easy,
because it’s not. It takes hard work and dedication waking up every morning at
4:30 to exercise and always watch what you eat. During my year of awakening, I
have also discovered a new passion for trail running.

 

Going
through a divorce is very difficult, but with the support of the women in my
boot camp and with regular exercise, I now have balance in my life. I bought a
promise ring to remind myself I need to take my goals into consideration with every
decision I make. I now have one hour every day that is all mine. This is
something all women should strive to achieve if they want to be balanced, happy
and healthy.

 

My
advice to other women struggling to find out who they are, or who want to have
some time in the day to just be, start by making consistent small changes: They
can make a huge difference over time. And believe in yourself, even if no-one
else does!

 

For
more info on ABC, go to www.AdventureBootCamp.co.za.
Entries for the 2012 Adventure Boot Camp Challenge open for Cape Town participants on 15 March. There are
big prizes to be won, but most importantly, a healthy lifestyle change is
awaiting you.

I
was not sure if I would be able to run the SA Marathon Champs after my knee
injury in October at the Amsterdam Marathon. I was out for four weeks and did
my rehabilitation at the High Performance Centre in Pretoria. I also did lots
of cross-training in the swimming pool, and only returned to the road in
December when I started proper road training.

 

With
SA’s always happening so early in the year, it results in Christmas time being
a fine balance between hard training and relaxation. Fortunately, my training
during December went very well as I had no major niggles or health setbacks.
Looking back, I think the rest after my setback in Amsterdam was a bonus. We
sometimes forget what a privilege it is to be healthy and injury-free.

 

TIME VS TITLE

As
SA’s was approaching, I realised that if I could run on a flat course I could
make the Olympic A-qualifying time of 2:37. I was positive and was looking
forward to my race. I wasn’t so concerned about the SA title – my main aim was
to clock a good time. I knew it would take hard work to run the time, but I had
set my mind to it.

 

I
was woken up at 2:50am as one my team mates decided to have a bath! I couldn’t
sleep again, so I decided to get myself ready for the big day. The race started
at 5:30 in York Street, George, and consisted of three laps of 14km. At the
starting line I reminded myself again that I had to work hard if I wanted to
run a time of 2:37. When the gun went off, I immediately shot to the front to
set the pace. I did not want to run a tactical race as in 2011. My first kilometre
was just under 3:38, a little bit too fast, as I knew I should run a steady
pace of 3:42.

 

My
husband said afterwards the moment he saw the undulations through the
Pacaltsdorp part of the course he knew that 2:37 was a tall order. It became
hard work to run 3:42 on the hills. On the second lap I realised that a
finishing time of 2:37 was not on. To make matters worse, we were directed to
the wrong side of the road which also increased the race distance. At the 18km
mark, I managed to break away from the bunch that was running behind me. Only
Mpho Mabuza could hang on, but after 20km I was leading by 180m. As the last
lap approached I decided to still run hard, but within myself, so that I could
defend my title.

 

I
crossed the finish line in 2:41:56, successfully defending my title. This was
an average of 3:48 to 3:49min/km on a course where we climbed 230m. I was happy
with my performance, but deep down I realised I could have run 3:42min/km if it
was a flat course.

 

TRULY BLESSED

I
feel blessed to be one of only three South African women to take thee SA
marathon titles, a statistic that I was not aware of before the race. I am
grateful to everyone who supported me on the day, my husband and manager, Carel,
as well as my coach and parents. Also, a big thanks to Athletics Gauteng North,
Mr Price and Nike. The biggest of them all is God, who gave me the strength to
be healthy and strong on the day!

 

My
Olympic dream is not over yet, and I still have until the end of April to
qualify. My plan is to run the Rotterdam Marathon on 15 April. If I don’t make
it, my husband and I will go to the Olympic Games to support the South African
team.

 

PODIUM
PLACERS

In the men’s race, Coolboy
Ngamole made a strong bid for the country’s Olympic Games squad by running his
second qualifying time as he won the SA Marathon Championships in a time of
2:13:18. Second place went to Michael Mazibuko (2:15:50) with Zolani Ntongana
in third (2:16:50). In the women’s race, Mpho Mabuza was second in 2:43:29 and
Gladys Lukhwareni third in 2:48:25.

The Pick n
Pay Marathon is more than a race, it is a fun-filled day with something for
every member of the family and every type of runner. The race has built up a
status among South Africa’s competitive runners as a great one to test
endurance and pace, while it is marked out months in advance in the diaries of
many a recreational runner.

 

The route has
been described by many as a bit challenging at times, as the second half of the
half marathon loop has several inclines between the 14 and 17km markers, while
the last stretch has a strong climb to the finish. The 42km incorporates two
laps and is often used by many runners as a qualifying race for Two Oceans or
Comrades. The marathon’s course records are still held by Mark Plaatjies (2:14:47
in 1984) and Frith Van Der Merwe (2:33:29 in 1990).

 

This year
saw Thabo Nkuna winning the marathon in 2:21:42. “I did my homework on this one
and I am so happy that I did so well. It was a good race and this is a good
start, as Two Oceans is soon!” Thabo’s team mate from Bonitas, Riana Van
Niekerk, took the women’s race in 2:59:25. “It was pretty tough going. Bonitas
as a club sees this as an incentive race for all, but I went in it at full
force. I was nervous but I decided to try my best and give it a bash. In the
last 2km I went well and took the lead near the end, so I’m happy.”

 

In the half
marathon, ADT Athletic Club’s Jeffrey Gwebu was the first man home in 1:07:02
while Nedbank Running Club’s Kim Laxton was the first female finisher in
1:22:00.

 

Finishline

Modern
Athlete was at the finish line and chatted to a few runners on their race day experience.

 

Paul Namachera (Nedbank Running
Club)

Race: 21km

“The race
was good. It’s the second time I’m running it and I trained well for it. I’m
from Kenya, so I’m used to the altitude and my breathing was fine. I have just
come back from injury, so I’m happy with my performance on the day.”

 

Ambrose Klassen (Jaguars Running
Club)

Race: 21km

“This is my
first race of 2012, so I’m happy with my run. The weather was good on the day
and I started quick, picking it up near the middle. Sometimes it was extreme in
the heat and in the last 10km I got stitches, but overcame it. In the last 4km,
though, my pace was fast.”

 

Dimakatso Menong (Pirates Athletic
Club)

Race: 21km

“I started
the race a bit late, and pushed hard, even though it’s not the flattest course,
and luckily I started catching up to the women because I’m good on the hills.
The weather also turned out to be great, even though it was warm.”

 

Mark Kent (Rand Athletic Club)

Race: 21km

“My time
was around 1:55 and it was five minutes faster than I set out to do, so I’m
happy. The terrain is not too bad and the route is quite easy for a 21km, even
though there are three tough hills to get through.”

 

Samuel Bono (Bonitas Running Club)

Race: 42km

“In the
second half I was a little dehydrated due to the heat and because I pushed hard
in the beginning. Around the 35km I needed , but I pulled through and I felt
good at the end of the day. This is my fourth time running this race and it’s
always great.”

 

Kerry Koen (Bonitas Running Club)

Race: 42km (second woman)

“I enjoyed
the course very much, but it’s the sort of course where you can’t get into a
proper rhythm throughout. The altitude was okay and the weather was warmer than
I thought, but I’m happy with my time just under three hours.”

Over
130 ‘out of town’ athletes made their way to the Bay for the event, including
the big names Henri Schoeman, Claude Eksteen, Tayla Glover and Glen Gore. Race
morning brought ideal racing conditions for the start of the Elite and Age
Group race. Claude Eksteen took the honours in the men’s race, finishing in a
time of 1:58, followed by Henri Schoeman (1:59) and Gian-Nicola De Dominicis (2:03).
The women’s race was won by Lauren Dougall (2:16) followed by Tayla Glover
(2:19) and Geraldine von Fintel (2:31).

 

Despite
hot conditions in the junior categories, the youngsters raced well. Luke
Browett came in first (age 12-15) followed by Callum Simpson and Ben de la
Porte. Mikaela Jonsson took line honours for the girls, followed by Antonia
Bosworth-Smith and Georgina Dougall. The boys’ 16-19 age category was won by
Aidan Nugent with Bradley Schuit second and James Wewege third. Kerryn Grenfell
came in first for the girls, followed by Nicole Muller and Kerryn Farrell.

 

The
local Traffic Officials from uMhlathuze Municipality were out in full force and
the safe racing conditions allowed athletes as young as eight to race the same
route as the senior athletes. Special mention must go to the deaf athletes from
the Fulton School for the Deaf, who also participated in the event under the
guidance of their principal, Bev Campbell.

 

Thank
you to our title sponsor, Saverite, and Liquor Land, Backsberg Estate, Future
Life, ABI, Modern Athlete, Aspen Pharmacare, Browns Cash and Carry,
Mkuze and Empangeni as well as Umhlathuze Pharmacy, who all assisted in making
this event such a resounding success.

The
Joburg City Triathlon Series consists of three Olympic-distance events, taking
place in November, February and March, and it attracts local and international
elite, as well as age-group, youth and development athletes. The second event
in the series was held at Germiston Lake and incorporated the Central Gauteng
Championships, which is the regional qualifier for the National Olympic
Distance Championships.

 

RACE MORNING

The
race organisers, Mayhem Sports and Troisport, made sure that the organisation
was excellent, which included securing road closures on the bike course – no
mean feat with the Johannesburg Traffic Authorities! The multi-lap format course
ensured exciting racing, and exceptional vantage points for spectators, while
the waters of Germiston
Lake reached 24 degrees
and meant that wetsuits were not allowed.

 

The
women were provided a separate start and Czech Lucie Zelenkova quickly took
command in the swim, exiting in first place, followed by Carlyn Fisher. On the four-lap
non-drafting bike course, Zelenkova stretched her lead with each 10km loop, and
went on to win the race in two hours and five minutes.

 

The
men’s race saw strong performances from many of the national team members,
including Erhardt Wolfaardt, Abrahm Louw, Wikus Webber and Chris Felgate.
Wolfaardt led out of the swim and never relinquished his lead, despite feeling
the heat from his competitors. He eventually took victory in 1:51.

 

The
main event was followed by junior and development events, where the young kids
and those new to the sport could share in the multi-sport fun.

 

Results:

1. Erhardt Wolfaardt            1:51:55

2. Abrahm Louw                  1:53:00

3. Wikus Webber                 1:53:54

4. Chris Felgate                   1:54:19

5. Micheal Davidson            1:55:38

 

1. Lucie Zelenkova              2:05:58

2. Carlyn Fisher                   2:07:01

3. Corinne Berg                   2:11:21

4. Caroline Koll                    2:13:16

5. Kathryn Du Buisson         2:13:57

Married life is definitely treating Conrad Stoltz
well! He is usually a little late for most of his races, but pitched up on time
at Buffelspoort before winning the event in a time of 2:20:08. He described the
event as a fun season-opener. “It was really scenic with a great atmosphere. I
had a good swim and made my attack on the mountain bike. I enjoyed this leg as
it featured a bit of everything. The run was tough with some big hills, this
combined with the heat and humidity on the day made it quite a challenge. I
take my hat off to all XTERRA warriors that raced longer than three hours. It’s
a long day out there.” Dan Hugo came in second, while Stuart Marais finished
third.

 

“I am really happy to start the season off on a good
foot and am looking forward to XTERRA Grabouw,” says Conrad. “I am thankful to
my wife, Liezel, as she helps and supports me on every level. I’m usually late
for my races, but this morning I was on time! I could relax and take it easy
before the start, all thanks to her. Married life really is better than
anything I thought possible.”

 

MORE
COMPETITIVE

Carla Van Huyssteen won the women’s race in 2:52:55
and was really pleased by the growth in the individual women’s category of the
event. “Every year I wish that the competition would become stronger, and when
it does, I’m forced to push myself even harder. XTERRA Buffelspoort is always
tougher than I’ve prepared myself for mentally. This year’s event was no
different. My wetsuit tore during the swim, resulting in some time lost and me
having to push extra hard on the bike. As a result I almost blew on the run!”

 

“I am happy with my result, though, and really enjoyed
the race. XTERRA SA truly is a great event with a vibe that is just as good, if
not better, than any overseas XTERRA,” says Carla, who walked off with her
third consecutive win at XTERRA Buffelspoort. Susan Sloan came in second, while
Sylvia van Tromp finished third.

 

The TOTALSPORTS XTERRA FULL consisted of a 1.5km swim,
27km mountain bike and 12.6km trail run, while the LITE event consisted of a
400m swim, 17km mountain bike and 6.3km trail run.

When most of
us think about racing car drivers, we imagine them getting behind and the wheel
not doing much else. “Racing is hard on the body. You have to be physically and
mentally strong,” says Giniel, who competed in his first race on Killarney
raceway in Cape Town back in 1989. Shortly after that, he joined a racing club
and participated in countless group races.

 

Giniel made
the switch to off-road racing in 2001 when Nissan decided to punt its off-road
4×4 vehicles. He decided to take his driving to a new level and his talent
showed with a national off-road championship win. After his switch, Giniel’s
talent proved its worth with an immense win at the Moroccan Rally in 2006 as
well as top 10 finishes in the Dakar from 2003 to 2006.

 

THE GREATEST VICTORY

In 2009, Giniel
won the Dakar Rally, which he calls “the toughest race in the world,” with
co-driver Dirk von Zitzewitz and his then partnership with Volkswagen. “A lot
of things can or won’t go your way,” says Giniel who felt relieved to win after
coming second two years earlier. “It was an incredible, indescribable feeling. The
race was special,” says Giniel.

 

He placed
third in this year’s Dakar with his new Toyota partnership. The rally took
place in the sandy hills of Argentina, Chile and Peru, and he praises the
beauty of the race: “It’s stunning and there are some tricky dunes in Peru, but
it’s always a highlight.”

 

BODY AND MIND CONNECTION

While a
sportsman or runner practices to become better at what they do, Giniel explains
that’s it a little different for a racing driver. “You have to practice, but I
can’t drive every day because it’s expensive, so I keep my fitness up so I can
always be tough.”

 

Giniel
often runs and goes mountain biking to keep his body in good condition. He
feels that physical strength ties closely to mental concentration, and both attributes
are needed when you’re driving for up to six hours a day. “When you’re fit, you
won’t get tired. When your heart rate is up past 170 beats per minute while
driving, you do feel it in your body. Therefore, it is so important to work out
and eat healthily.”

 

LOOKING AHEAD

While
Giniel enjoys the travelling experience, he describes his worst experience on
route in the 2006 Dakar Rally. “On the Morocco border, there were some corrupt
government officials holding AK-47’s and we had to pay them a few to get past.
It’s not cool looking down the barrel of a gun!”

 

But this
does not mean Giniel is ready to retire. With a third place finish in the Dakar
this year, Giniel wants another win in the rally in the years to come. He is
confident with his new partnership with Toyota and is eager to pursue more wins
with the franchise. “I want more on the cards and I want to keep building
myself up, and that starts with keeping fit for the tough times.”