Category: Racing

If you have your heart set on competing at Ironman 70.3, one of the most important things to do BEFORE your next training session is to ENTER the race, because entries are selling out fast! Due to the 2011 event selling out, the entry limit was increased to 3 000 for 2012, but over 2 000 athletes have already entered (as of 18 October). Entries close on 4 November, but enter TODAY at www.ironman703.co.za.

Download the November training programme here.

World Endurance South Africa (WESA), the Spec-Savers Ironman 70.3 South Africa, Spec-Savers Ironman South Africa and affiliates do not endorse nor promote this training programme in any way.  This programme is not an officially endorsed Spec-Savers Ironman 70.3 South Africa or Spec-Savers Ironman South Africa training programme and has been independently created by Modern Athlete.  WESA assumes no risks or liability for any injuries, loss or harm caused by following this programme.

THE BIG LAUNCH
The Modern Athlete DARE TO TRI Launch was recently held in Bedfordview, Gauteng, and what a great start to this incredible journey. The second in our series of four workshops takes place on 30 October, and as was evident at the launch, the biggest fear for most novice triathletes is swimming. Well, now is the chance to overcome that fear by learning to swim with the correct technique. Georgie Thomas, operator and owner of Total Immersion Swimming South Africa, will be at the workshop to teach you the correct swimming technique. (Click here for more info and bookings.)

SPEAKING TO THE TEAM
Judging by the team’s comments regarding their first week of training, it seems as if things are mostly going well. Visit our facebook page as well as the Modern Athlete website to follow their progress.

NEIL POTGIETER
The first week saw me taking delivery of my new bike – thanks to Dave and Steve at Tribe for all the advice! Much of the week was spent admiring the new purchase and making sure everything was 100%. Sunday saw me take part in the BSG Tri Series at Hartbeespoort Dam and I had a good race. The biggest challenge was getting into a nice running rhythm after the bike, but hopefully the coming weeks of training will address that.

ANDILE HLELA
My first week of training has seen me preoccupied with practising how to breathe when swimming. I managed to cover more than the specified distance, as I also swam on my rest days, but swallowed most of the pool! I haven’t compromised on the running and cycling, though. I had consulted coach Derick Marcisz regarding being able to participate in weekly road running races, as it can be lonely running by yourself, so for my weekend ‘long’ run I participated in a half marathon, but took it easy, as he advised. My cycling consisted of spinning, working on my cadence, strength and endurance.

BORIS KONJAR
Life is what happens while you’re making other plans, or in this case, sore throats and alien invasions. I managed my run and a spinning class the one evening. Felt great and life was looking peachy. The following day I did sprints in the pool with a 2km recovery run in the evening. Then I woke up feeling like a mangled wreck and took the rest of the week to recover. Week 2 is now in session and we’ll see how it goes.

JOHAN VAN ROOYEN
The day our programme started I was up early with Christelle to ensure that she gets her training session in on the indoor trainer. I got back in bed. On Wednesday I was not up to our run due to bad sinus. I was worried that I am already skipping sessions, but I know that getting better is the main priority. On Thursday I managed my first cycle – perfect weather and seeing the sunrise while riding is the best possible start to a day. But my run did not go as planned, because 700m into the run I felt a sharp pain in my left knee and had to stop. I am worried about my knee, but I’m seeing a biokineticist soon.

CASWELL MASWANGANYI
My cycling training is going very well and after learning more about ‘brick’ sessions, I’ve tried to run immediately after a cycle. I found I felt energised afterwards, to an extent that I was tempted to do more!  But I remembered what Coach Derick said about ‘less is more.’ I have not done much swimming though and I realise I will have to work on this! 
 
MACHE BOOYSEN
My first week of training went really well. I even did my first cycling race: the Campus 2 Campus in Vanderbijlpark. I really enjoyed it! I’m still struggling a bit with the swimming, but I am feeling a lot stronger in the pool!

CHRISTELLE VAN ROOYEN
The first day of training saw me doing my cycle on the indoor trainer, which I really enjoy as I get to do the kilometres needed without too much of an adjustment to our morning routines and getting the kids to school. I did my run at lunch time, which not only gives me a chance to train, but also gets me out the office for a bit of a breather. On our swim session, I initially battled to get into a rhythm and started feeling despondent, but one of the added advantages of doing the training with my husband is that he gives me those little pep talks when I need them. On my second swim I felt really comfortable and was glad to see that Friday was just an “off day.”

HELENA CHAMBERLAIN
My first week of training did not go according to plan, and I am quite frustrated. I have been battling with sinus and asthma over the past couple of weeks and it has really impacted my training. I am on the road to recovery, with my doctor’s assistance, and I am hopeful that I will be healthy soon. I have learnt over the past few weeks how important it is to listen to your body. I will remain positive, as I am not giving up my dream to complete the 70.3. I will do whatever it takes!

KERRYN CLAIRE TRIM
I have made some adjustments to the training plan to fit my schedule. Since swimming is my weakest discipline, I am trying to get in the water as much as possible. I am not a morning person, so the morning run was a challenge and will take some getting used to. I ended up doing a little more than on the programme, and as a result I was exhausted on Wednesday, so I took a break. When I got in the pool on Friday night, I felt like I had forgotten how to swim! Sunday saw me competing at the BSG Energade Triathlon at Hartbeespoort, where the bike and run were great. As for the swim, it’s miraculous I even made it. I have plenty of mental preparation and practice ahead of me!

SARAH-JANE HORSCROFT
I had to swap a few of the sessions around to fit in with other things, but somehow managed to get it all in. Note to self: Rather train in the mornings, as it is more difficult to fit a session in as the day goes on. So far I am most pleased with my swimming progress – it seems to feel better each time I get in the water. I’m still not feeling great running, really don’t enjoy cycling, and I’m finding hills particularly difficult and unpleasant. I have still not been brave enough to use my cleats, but know it has to be done. Thank goodness for the rest days, I love them!

TRAINING
Let’s revisit the basic principles outlined in the first article and apply them to the next phase of training.
1. CONSISTENCY: Hopefully you have managed to do the three different sports at least twice a week, for at least a few weeks. We will now aim to increase this slowly, but if you are not able to increase the number of sessions, try to keep a constant two sessions for each sport.
2. REST AND RECOVERY: The programme is only a guide – listen to your body and rest when necessary! Change your rest day to suit your needs and always train today so that you can train tomorrow. Finish every training session with something in reserve.
3. TRAIN SMART AND SPECIFICALLY: The key to success in triathlon is putting together a performance over the three sports, so when training for three sports there is no room for sessions without purpose.

PHASE 2 TRAINING PLAN
Having done a few weeks of two sessions per week of each sport, the plan is to build up to three per week, with a minimum of two. Add one session per week until you get up to nine and hold that for two weeks. Then go back to six and build up again. The basic training for each sport will be as follows:

RUNNING
• The longest run so far has been 17km and we will build this to 20km.
• The pace should be easy and relaxed.
• We will also introduce one quality session per week, alternating between a hill repeat session and a tempo run.

BIKING
• The longest bike ride you should have done is 50-55km and we will now build this up to 90km.
• These should be at a relaxed pace and getting used to spinning a fairly high cadence of around 90 revolutions per minute.
• We will also introduce some hill work, either repeats or a ride over a hilly course during the midweek shorter ride.
• The 70.3 bike course is quite hilly and you need to get used to riding hills.

SWIMMING
• The swim distance to date is around 1.6km and we will now take this up to 2km.
• One open water swim per week is essential, doing a 2km straight swim in a dam or in the sea.
• Always swim in open water with other triathletes and use these sessions to practise ‘sighting’ the swim buoys as well as swimming in a group.
• Pool sessions should focus on good technique, and include some drills if you can.
• Wetsuits are allowed for the 70.3 swim leg, but a wetsuit is reasonably costly. Therefore, use one if you can, as this will definitely help, but the distance is short enough that it is not essential.

BRICK SESSIONS
• Swimming to bike bricks are best done at the gym: Swim a continuous 1km at a good pace and immediately ride a stationary bike for 30 minutes, again aiming for a good speed on the bike.
• Biking to running bricks are much harder: The aim is to run a few kilometres after both the long bike ride on the weekend and a shorter midweek ride. The run should initially be short, starting at 3km and working up to a maximum of 8km. These sessions are difficult as the muscles you use for cycling and running are very different. Work on your running form and ‘cadence’ (number of strides per minute), and try to do these runs at the pace you would expect to run in the 70.3, which will be significantly slower than your usual 21km times.

TRIATHLON RACES
There are many triathlon events on the calendar leading up to the 70.3. It is important to experience these events as part of your preparation, because training is no substitute for doing a race to experience swimming in a large group, transitions, pacing your ride, and then running on tired legs! Start with one of the BSG/Energade sprint events (600m swim/20km bike/5km run) and then in November try a standard Olympic distance race (1.5km/40km /10km). Visit www.triathlonsa.co.za and check out the events calendar.

SEE YOU ON THE ROAD, ON YOUR BIKE, OR IN THE POOL!

Despite a nippy morning and cool water temperatures at around 17 degrees, the rac got off to an impressive start, with the Sprint (half standard distance) followed by the Mini, and then the Olympic distance main race going off last at around 10:30am. Into its sixth year, the race had found a new home at the Gauteng Aquatics Club on Victoria Lake, providing a fast and spectator-friendly route, including the run taking place on the internal road within the lake boundary.

With the women going off first, Lucie Zelenkova of the Czech Republic led through the first lap of the swim and consolidated her advantage to lead Carlyn Fischer out of the water after the second lap. In the men’s race, Namibia’s Abrahm Louw quickly made up time as the second man out of the swim. It wasn’t long before he assumed the lead on the non-draft bike leg, taking advantage of the full road closure to get the best line. He also progressed past Zelenkova to be first in and out of the bike-run transition.

Louw was followed into transition by Erhard Wolfaardt, while in the women’s race, Riana De Lange was now chasing Zelenkova, Fischer having experienced bike troubles that ruled her out of the race. Zelenkova had a substantial lead coming off the bike onto the run. Louw meanwhile, looked fluid throughout his assault of the four-lap run course, adding to the almost one-minute lead he enjoyed over Wolfaardt after the bike leg. The Namibian has his sights set on qualification for the London Olympics in 2012, with one guaranteed place on offer for an African Athlete other than from South Africa.

His form showed as Louw won by nearly two minutes from Wolfaardt,with Chris Felgate third. Felgate, who represented Zimbabwe at the Beijing 2008 Olympics, is arguably the greatest challenger to Louw for the African spot in London. In the women’s race, Zelenkova won by just under five minutes from De Lange, with Dianne Emery a further minute back in third.

The next event in the series, on 5 February 2012, will also serve as the Central Gauteng Triathlon Championships, with the final leg on 1 April 2012. Points accumulated over the three legs will see an overall champion crowned, as well as the champions across the various age groups.

Race Results:
Men:
1. Abrahm Louw 1:47:35
2. Erhard Wolfaardt 1:49:24
3. Chris Felgate 1:52:19

Women:
1. Lucie Zelenkova 2:04:12
2. Riana De Langa 2:09:07
3. Dianne Emery 2:10:06

For the first time in more than 20 years, seven-time Tour de France winner Lance Armstrong competed in a triathlon when he took on the 2011 XTERRA USA Championships. The media hype was huge and the crowds big at the champs, held in Ogden, Utah, and the stage was set for a wider than usual audience to take in what developed into one of the most spectacular US XTERRA Championships yet.

Amongst it all were South Africa’s best, Conrad Stoltz, the four-time XTERRA World Champion, as well as Dan Hugo. Both did their country proud, with Stoltz finishing fourth in a time of 2:27:30 and Hugo finishing second in 2:24:50, only 24 seconds slower than the winner, Frenchman Nico Lebrun (2:24:26). Armstrong finished fifth in a time of 2:29:25.

Hugo was second out of the water, but soon passed Australia’s Ben Allen on the bike. “At the bottom of Wheeler Canyon, I moved passed Allen to lead up the mountain. I decided to ride very aggressively. Knowing both Stoltz and Armstrong would likely close the gap, it seemed a good idea to make them work for it,” says Hugo.

It was at the last eight-minute climb before T2 when the first signs of the early hard push started to show. “The crowds were wild, I could hardly hear my fatigue. In hindsight, I fear I may have over-biked a little. It was perhaps the hardest ride I’ve produced, with lungs not quite suited to altitude. That, combined with crowds I’ve never experienced at a triathlon before, had me flustered like a rookie!”

Near the top of the first 1km climb on the trail run, Stoltz was 57 seconds behind Hugo, and fatigue was setting in for the leader. He describes the feeling as that of a boxer taking blows late in the 12th round. “Despite the grovel, I felt sure I had Conrad covered… not realising that Lebrun was in the hunt. That was until I heard him 10 steps behind me. I didn’t expect it and wasn’t emotionally prepared for it.” When Lebrun passed him, Hugo says there was nothing he could do. “I was knackered!”

He says the disappointment of losing the title was intense, made even worse by the larger than usual audience. “We might never get an opportunity like this again. The world finally took notice of our sport and I wanted to step up.” However, with the XTERRA World Champs in Maui on 23 October, he says he will bounce back. “I will dissect what happened today and learn from it, and I’m looking forward to the World Champs.”

It was a day where the majority of the country decided to stay in and watch the Springboks take on the Wallabies in the World Cup quarter-final, but this did not deter thousands of runners from making their way to Old Parks for Joburg’s most beautiful race. And it turns out they made the right decision, because not only was the rugby heartbreaking, but the race once again showed why it keeps growing every year.

ELITE RUNNING
At the front of the field, Irvette van Blerk from Nedbank CGA showed she was determined to defend her title as Spar Grand Prix winner as she took the lead from the start, never once looking like second place was an option. By winning in Johannesburg, Irvette confirmed her status as South Africa’s queen of the 10km and walked away with R60 000 as winner of the Grand Prix. Earlier in the year, she also won the Durban and Pretoria legs of the Challenge, and finished second in Port Elizabeth and fourth in Cape Town.

In Johannesburg, second place was taken by another Nedbank athlete, Rutendo Nyahora, while third went to Gauteng Striders’ Lebogang Phalula. After the race Irvette, said she had a good run, even though it was a tough course. “I decided to go hard because I knew if I won the Grand Prix, but didn’t win this race, it would be an anti-climax. So I decided to go all out, and then if I didn’t win, I would know I had given it my best. I thought that maybe the new course wasn’t as hilly as last year, but there was a big surprise waiting for me at 8km.”

Nevertheless, she hung on and kept pushing until she crossed the finish line in a time of 34:22, almost a minute ahead of Rutendo. Irvette said she will now focus on the marathon distance in order to qualify for the Olympic Games next year in London, so next year we could have a new Grand Prix champion.

FUN FOR THE MASSES
While Irvette and company took things very seriously the race was really about the thousands of mothers, grandmothers, daughters, sisters, wives and girlfriends (and of course their dubiously dressed male friends) further back.

The field was even bigger than last year and a record 10 534 runners and walkers took on the challenge on a glorious summer’s day in Johannesburg. With entertainment from local band DENIM, a kiddies corner to keep the young ones happy and all-round family fun, it was a day not to be missed. Not even the disappointing rugby developments on the big screen could spoil the fun! And with R40 000 raised for the designated charity, Reach for Recovery, the Johannesburg leg of the SPAR Women’s Challenge was a massive success. Something not to be missed next year!

RESULTS:
Open:
1. Irvette van Blerk  Nedbank CGA 34.22
2. Rutendo Nyahora Nedbank GN  35.20
3. Lebo-Diana Phalula Gauteng Striders 35.38
4. Mapaseka Makhanya Mr. Price CG 35.54
5. Zintle Xiniwe Nedbank WP 36.35
6. Onneile Dintwe UCKG 36.39
7. Charne Bosman Mr. Price CG 37.20
8. Christine Kalmer Nedbank CGA 37.41
9. Cornelia Joubert Randmark 37.53
10. Sylvia Tshetlanyane Atlholang Primary 37.54

Juniors:
1. Sylvia Tshetlanyane 37.54
2. Happiness Mkhize 37.59
3. Letitia saayman 39.26

Veterans:
1. Vanessa Bowman 44.01
2. Catherine Nana 44.11
3. Arselinah Nyathi 46.02

Masters:
1. Grace Da Oliveira 41.48
2. Frances van Blerk 46.06
3. Sewele Maponya 52.30

Grandmasters:
1. Sonja Laxton 44.32
2. Elaine Greenblatt 52.58
3. Elaine Jones  57.58

After kickboxing for 10 years and boxing for two, Jeanne-Marie discovered the sport of wrestling when she was 15 years old. She was immediately attracted to the physicality and intensity of the sport, and it wasn’t long before she achieved national colours in her third sport. “I was training at the Hugenote Amateur Boxing club in Brixton when I saw some kids doing physical exercises outside in the parking lot and thought ‘That looks fun! I want to try that.’ I got hooked on the hard physical training and got stuck to yet another male-dominated sport.”

It didn’t take long for Jeanne-Marie to become one of the country’s top female wrestlers and in her nine years on the wrestling mat she has won the South African National Champs nine times, has been included in the senior elite training squad for six years, and represented South Africa internationally seven times. During this time she says the highlights were the two bronze medals she achieved at the African Continental Championships in 2007 and 2011, and the opportunity to compete at the All Africa Games in 2007.

INTERNATIONAL COMPETITION
However, despite her success, Jeanne-Marie says there is still a long way to go before she can start competing with Olympic wrestlers. “Going to the Junior World Championships in Beijing in 2007, I realised there is a huge difference in the standard of wrestling between African countries and European countries. But I have turned this to positive energy and it has definitely caused some lifestyle and character changes within me. I will keep working hard at everything I do. The most important thing is to first get a gold medal at the African Continental Championships and work my way up to a World Championship medal, eventually qualifying to go to the Olympics. I cannot expect to win world titles if I am not the best in Africa.”

GETTING THERE
To reach her goal, Jeanne-Marie says she has to train extremely hard, as she is not as naturally talented as some other wrestlers. “I train five to six days a week and have to fit in my wrestling around my work and study schedule. I usually go for a jog and a gym session every weekday before work and wrestle after work. On Saturdays I train with the national squad and on Sundays I go on a longer run before relaxing a bit.”

“I have to run every day, there are no two ways about it. I started running when I was still doing kickboxing, to build my fitness, stamina and endurance, and to this day it has remained the best way to stay fit and strong and the fastest way to get the blood flowing and recover from tired, stiff muscles. Where long runs help me to stay moving for six minutes non-stop during my matches, short sprints improve the explosive power I need to carry out leg-attacks and lifting techniques, so I can’t wrestle without running.”

For now, her running is only a means to an end, but Jeanne-Marie says she definitely wants to add a Comrades medal to her collection of wrestling medals one day. “Any sports person, especially if you’re as competitive as me, would want one, and it is one of my wishes to one day be able to say I did Comrades.”

This race, the last in the SPAR Challenge, is once again set to be a fitting end to the series as Irvette van Blerk will set out to defend her title as queen of the Grand Prix against strong competition from runners such as Zintle Xiniwe, Catherine Skosana, Ren? Kalmer, Annerien van Schalkwyk, Ntombesintu Mfunzi and Maxine Heine-Wacker. There should be great racing up front, but the real race will be a bit further back, where thousands of women will get to celebrate their health and femininity in what has become known as South Africa’s most beautiful challenge.

The race will once again take place at the Old Parktonians Sports Club and be hosted by the Rand Athletic Club. The first 10 000 pre-entries will each receive a race T-shirt and the first 11 000 will receive a medal and a goodie bag. Other spot prizes on the day will include groceries from SPAR for a year, valued at R12 000, and R2 000 worth of SPAR’s new Good Living stainless steel range of appliances.

CELEBRATE SPRING
October is one of the prettiest months in Joburg and it is not only a pleasure to run the race, but also the perfect opportunity to build a fitness base for the rest of the season. However, for those who think 10km is too big a challenge, they can opt for the 5km fun run, which is just as popular. As always, walkers are welcome at both events and there will most definitely be a few strollers and tiny tots taking part in the fun.

The SPAR Challenge is all about women and the final leg is Joburg’s chance to celebrate women with a sparkling spring time run. It also coincides with Breast Cancer Month and a portion of the proceeds from the race go to Reach for Recovery, a support group for women who have been diagnosed with breast cancer. A new addition to race day is a celebrity relay which will be run by five beautiful South African women, including former Miss SA, Nicole Flint, and 5fm DJ Poppy Ntshongwana. They will carry a torch of hope from start to finish to symbolise the journey of women with breast cancer, and the hope of a full recovery.

So dust off your running shoes, pack the family in the car and head to Old Parks on 9 October. There will be a variety of food stalls, a children’s play area with jumping castles and face painting, as well as live entertainment provided by Denim, one of South Africa’s top party bands. Entry forms are available from all SPAR, SUPERSPAR and KWIKSPAR stores or online at www.spar.co.za.

This month we tried: Aerial Yoga

This new fitness phenomenon has quickly spread across the globe and people in New York, Los Angeles, Chicago, London and several other major cities have flocked to classes to give it a try. Since April of this year, it has been in Johannesburg as well, and we thought we’d give it a try.

Not being much of a yoga expert, I didn’t quite know what to expect, but I soon learned a whole lot more about downward and upward dogs, pigeons and dolphins, even though most of them were upside down. Aerial yoga is not for you if you’re looking for some quiet meditation time. It combines components from yoga with a bit of aerobics, Pilates and strength training, so you will not only get the calming effects of yoga, but also a pretty descent cardio and core workout.

Above all it is challenging and fun, and the support of the hammock will help you to attempt poses you wouldn’t have done without it. Because you are inverted for some of the poses, your spine and other joints have the opportunity to lengthen and decompress. This decompression will make you feel a little taller after class, but beware if you are not used to hanging upside down… these poses might be a little overwhelming at first.

The only aerial yoga class we could locate in South Africa is presented by Carly Bowden and Julie Swart in Northriding, Johannesburg. However, Carly promised more branches were coming as soon as they have trained more instructors, and hopefully the rest of the country will have the opportunity to try aerial yoga soon. For more information, visit www.aerialyoga.co.za.

Anyone who has run a couple of Comrades knows how the Big C journey starts: You line up for your first Comrades promising yourself to do this race just once, even if it is just to say “Been there, got the T-shirt.” Then, once you have crossed the finish line and the pain subsides a couple of days later, your mates start telling you that you aren’t a true Comrades runner if you’ve just done one – you have to run the Up AND Down races first. And so it all starts again. Before you know it, you’ve done three, then five, or even 10 Comrades Marathons! Quite an accomplishment, but many runners choose to stop when they receive their coveted green number after 10 runs. There are some, though, who carry on, and today it is not uncommon for some to proceed to 20 or even 30 Comrades.

Most of us will therefore agree that to run 40 Comrades is an amazing accomplishment, but to run them all in a row, without missing one single year, is a feat that not many people in the world can match. The one man that is planning to create history by running his 40th in a row in 2012 is the legendary Barry Holland.

LET’S CELEBRATE!
In celebration of this great achievement Modern Athlete has teamed up with Barry in a once in a lifetime journey that will give YOU the opportunity to not only train with a legend in the months leading up to Comrades, but to run this iconic race and cross the finish line with him. This is an ideal opportunity for especially novices wanting to run their first Comrades as well as former Comrades runners thinking of making their comeback to road running. What a privilege it will be to finish such an iconic race with someone who has run 40 of them!

THE PROGRAMME
Starting in our November edition and running till the Comrades, Modern Athlete and Barry will provide you with a monthly Sub-10:30 training programme, a very achievable finishing time for most runners. In a series of articles you will be guided step by step on exactly how to train, which pitfalls to avoid in your journey, as well as some handy tips from the master himself plus a guide to which races you should be focussing on in your build-up to the Comrades.

Modern Athlete and Barry are planning to create one of the biggest buses that has ever been seen at any Comrades race. So now is the time to decide if you want to commit to Comrades 2012, join Barry’s bus and become part of history.

Closer to Comrades Modern Athlete and Barry will also be hosting a series of workshops where you can gain valuable advice and learn everything you need to know to get you across the finish line at Comrades 2012!

BARRY’S TIPS FOR OCTOBER
• Decide NOW if you want to run Comrades. January is too late, especially for novices wanting to tackle their first Big C.
• In the month of October you should be running at least three to four times a week.
• Don’t focus too much on distance or time, just try to be consistent and pitch up for your runs.
• In November we will increase your weekly number of runs and will provide you with set distances.
• Ideally we will get you ready to run a 32km in November or a marathon towards the end of the year.
• It will be to your advantage to go into January with a marathon under your belt.
• Let your family and friends know that you are planning to run Comrades and get their support now.
• Entries have already opened. Enter now and commit to this Ultimate Human Race.

LOOK OUT FOR NEXT MONTH’S EDITION OF MODERN ATHLETE WITH THE FIRST OF THE SERIES OF TRAINING ARTICLES!

There is no better time to start training than spring time in South Africa, and if you are wondering what your first race of 2012 should be, this is it! The Dis-Chem Half Marathon is one of South Africa’s biggest half marathons for good reason, and every year more and more runners choose this race as their first one of the year. All the more reason for you to start preparing, especially if you’re a novice. This is the ideal opportunity to put on your running shoes and get out there. Now is the time to commit.

Modern Athlete will be the official media partner of next year’s race, having teamed up with the Dis-Chem Half Marathon and it’s organisers, Bedfordview Country Club (BCC) to bring you a simple and easy-to-follow training programme geared towards novices who want to run their first half marathon in January next year. The programme is compiled by Ray Orchison, captain of the Bedfordview Performance Squad, and promises to help you build your fitness from novice to half marathon finisher. Make sure you get all editions up until January to get the whole training programme and ensure you have only good memories of your first 21.

So what are you waiting for? Get up off that couch! Download the training programme for October here.

THE COACH
Ray Orchison has run five Comrades Marathons with a PB of 7:18 earlier this year. He was club captain at BCC from 2009 to 2011 before he moved on to become captain the Bedfordview Performance Squad.

More race information:
When: Sunday 15 January 2012.
Where: Bedfordview Country Club, Johannesburg
Entries open: 1 November 2011
Enter at www.championchip.co.za, www.dischem21.co.za or in store at participating Dis-Chem stores.

There is no feeling greater than completing your first Ironman event – just ask anyone who has run on to that red carpet! So if you also want to enjoy the feeling, now is your chance to join our 10 Modern Athlete DARE TO TRI novices and follow our 16-week training programme, starting on Monday 3 October. The Ironman race distances and training distances are very manageable, and with commitment, ANYONE can do it.

Download the training programme for October here.

World Endurance South Africa (WESA), the Spec-Savers Ironman 70.3 South Africa, Spec-Savers Ironman South Africa and affiliates do not endorse nor promote this training programme in any way. This programme is not an officially endorsed Spec-Savers Ironman 70.3 South Africa or Spec-Savers Ironman South Africa training programme and has been independently created by Modern Athlete. WESA assumes no risks or liability for any injuries, loss or harm caused by following this programme.

Our team members have been doing some base training and are now ready to start their programmes. Coach Derick Marcisz, who has 41 years’ experience as a runner, cyclist and triathlete, will design their individual programmes and at the same time provide a generic training programme that will be published monthly here in Modern Athlete, allowing you to also follow the programme. Modern Athlete will also be hosting four theoretical and practical triathlon workshops, brought to you by some of the most experienced people in the sport, where you will learn how to train more effectively, swim more efficiently and improve your biking skills.

The 16-WEEK PROGRAMME
The programme will be split into the following:
• 3 Oct to 31 Oct – Four-week introduction and adapting to tri training
• 1 Nov to 9 Jan – 10-week structured programme
• 10 Jan to 21 Jan – Two-week tapering programme to race day

BASIC PRINCIPLES
Triathlon requires skill in three different sports, but one of the key principles to remember is that in training, work on improving your weakest sport, but never neglect your strengths. These are some basic principles you need to consider:
• Consistency – follow the programme as closely as you can, but if you miss sessions, do not try and make them up, just move on to the next workout. Try to do all three disciplines at least twice a week during the structured part of the programme.
• Rest and recovery – Rest when you are tired and make sure you recover from each session with proper nutrition. Always approach each training session on the basis of ‘train today so that you can train tomorrow.’
• Train smart and specifically – Aim to use your time effectively. Each session should have a specific purpose and should be relative.

THE TRAINING PLAN
We will start very simply, with one to two sessions per week of each sport and build up to two to three. This means around six to seven sessions a week – not easy to maintain, but achievable. Training for each sport will encompass the following:
• Running: The longest run will be 20-21km at peak training. Other runs will be shorter and around 10-12km. This will include some faster tempo work later in the programme.
• Biking: The longest bike ride will be 90-100km at peak training. Other shorter 30-50km rides will include some hill work as well as tempo riding.
• Swimming: One open water swim per week is essential, doing a 2km straight swim in a dam or in the sea. Other pool sessions will also be around 2km, concentrating on developing technique.

SPEAKING TO THE TEAM
We recently asked our team members the following questions:
• What are you most looking forward to in the months ahead?
• What is your biggest fear?
• Who is your biggest supporter?

NEIL POTGIETER
I am obviously looking forward to the red carpet and the words ‘Neil Potgieter, you are an Ironman!’ I am also looking forward to performing at a level over the next few months I thought would be impossible a year ago. Triathlons are addictive and I fear that the words ‘You are an Ironman’ will only stir up a beast that could only be silenced by a very specific race in The Friendly City… My biggest supporters are my wife, Delia, and unborn son, M?ller. They are at every race supporting and giving it their all.

ANDILE HLELA
I am looking forward to running onto the red carpet as well as the challenge of the training that will enable me to do so. Initially, I thought I would be the only one with a swimming handicap, but after realising everyone had the same fears, I am now looking forward to it. My mind, body and soul are ready! I don’t have fears; rather concerns, such as swimming in open water without something to hold on to when I get tired! I just worry that my excitement may lead me to overdo things, thus making me susceptible to injury. My biggest supporters are my family. They understand the challenges and have provided me with the commitment of being there all the way.

BORIS KONJAR
I cannot wait to be able to hit the open water without fearing the deep blue – the mere thought of open water takes my breath away. But the only way to conquer your fear is to dive in. I think that if I am unable to complete the training or the race, you would see a grown man crying. Failure is not an option! My family are my biggest supporters: My girlfriend Leana and my little Chloe. They don’t complain when Dad disappears for hours on end, and they don’t laugh when I dress funny in the early hours of the morning.

JOHAN VAN ROOYEN
I am looking forward to taking on this challenge with my wife and sharing this journey with her, as well as seeing how my body and fitness change over time to ultimately reach that milestone. My biggest fear is that a previous knee injury is going to play up and cause potential problems later on. My biggest supporters are my wife and kids.

CASWELL MASWANGANYI
I am looking forward to my first ever competitive triathlon that I am going to participate in together with the DARE TO TRI team. My biggest fear is whether I will be able to run after cycling 90km! My wife, Gloria, who is also a keen runner, is my biggest supporter.

MACHE BOOYSEN
I am most looking forward to the workshops, the goodies from all our awesome partners, and ultimately that sense of accomplishment after crossing the finish line! My biggest fear is failure. Of course, I am a bit scared of my first fall off the bike and the open water swim, but that will all be made worthwhile if I achieve my goal. My biggest supporter is my mom. She motivates me and when I am tired, she trains with me and constantly reminds me that she believes in me and has no doubt that I will complete the 70.3! Thanks, Mom! Love you!

CHRISTELLE VAN ROOYEN
I am looking forward to the training and knowing that I’m working towards the biggest challenge I have ever done! It is going to be awesome, especially when I start seeing an improvement in my fitness levels. My biggest fear would be not finishing. My husband Johan and my children Kaylee and Ethan are my biggest supporters.

HELENA CHAMBERLAIN
I am looking forward to getting fitter, stronger and more confident in all three disciplines. Overcoming my fears will be a victory for me. My biggest fear is drowning, so swimming is the biggest challenge. I believe the best way to overcome a fear is to face it head on, and that is exactly what I am going to do! My family and friends are my biggest supporters.

KERRY CLAIRE TRIM
When I entered 70.3, I did so thinking I would be training for it alone. I am super excited to have a team to train with – I’ll be more motivated and the whole experience will be memorable. I fear open water, so I have some toughening up to do. My best friend and running partner, Amber, is my biggest supporter. Most people react to me entering 70.3 with comments like, “Are you mad?”, but Amber never exhibits any doubt in my ability and she motivates me to get out of my slippers and into my running shoes when I don’t feel like it!

SARAH-JANE HORSCROFT
I am really looking forward to finding out exactly how one trains for a triathlon. It’s fantastic that I’m going to have experts giving me professional advice. My biggest fear is that I get injured in my over-enthusiasm. I am so thrilled at this opportunity and would be devastated if I couldn’t give it my best as a result of injury or ill health. I’m also really scared of falling off my bike when I eventually get to use cleats. I think right now I am my biggest supporter, because only I know how deeply I would like to get through this experience.

JOIN THE MODERN ATHLETE DARE TO TRI TEAM ON THIS INCRECIBLE JOURNEY TOWARDS SPEC-SAVERS IRONMAN 70.3 SOUTH AFRICA!

The BSG Energade Triathlon Series has been the honing ground of many of South Africa’s top triathletes and remains popular for many local elites who opt to return home from their overseas bases to compete in a quality local sprint series. And the organisers believe that participants’ overall experience will be even better this year, as they have made a few changes, like creating a separate race for elites, multiple start waves in the swim, and moving a few of the venues for better water quality and safer conditions on the roads.

This year’s events will take place from October to December, with the first three events in and around Gauteng and the Northwest, then one each in KwaZulu-Natal, the Eastern Cape and Western Cape, culminating in the final in Vanderbijlpark on 4 December. The events will take place at the following venues:

Sunday 2 October: Roodeplaat Dam, Pretoria.
Sunday 9 October: The Islands Estate, Hartbeespoort.
Sunday 16 October: Potch Dam, Potchefstroom.
Sunday 30 October: Midmar, KwaZulu-Natal.
Sunday 13 November: Pollock Beach, Port Elizabeth.
Sunday 20 November: Brandvlei Dam, near Worcester.
Sunday 4 November: Emerald Casino, Vanderbijlpark (FINAL).

KIDS WELCOME
The BSG Energade Kids Triathlon Series has also been improved to make sure all the different age groups (5-8 years old, 9-11 years old and 12-15 years old) have a competitive and safe race. The dedicated kids’ area will also make things easier for parents, as they can participate in their own races without having to worry about the safety of their children before heading to the kids’ events. All entrants in the Kids series will receive a T-shirt and a swimming cap as well as other goodies.

THE RULES
In the main series, a total R200 000 prize purse is up for grabs, with the top eight male and female open category finishers as well as the top three male and female age category finishers receiving prize money. To be eligible for overall series prizes or prize money, athletes have to complete at least four of the seven races and start the final. The points of their four best races will be taken into account to determine their seeding at the end of the series.

Timing chips are compulsory for everyone from the 12-15 years old category up to the main and elite categories, and all adult participants will receive a goody bag with swimming cap, water bottle and more.

You an enter online at www.bsgmultisport.co.za Online entry fees are R150 for an individual and R330 per team for adults, and R80 for an individual and R120 per team for kids. Your entry fee includes your goody bag and TSA licence fees, and if you enter more than one race you pay less.