Category: Racing

Ren? Kalmer was in top form at the Durban leg held on 31 July, crossing the finish line at Kingspark Athletic Stadium in a winning time of 33:28. Tanith Maxwell claimed second place, while Christine Kalmer finished third. Ren? then continued her winning streak at the Stellenbosch leg on 9 August by clocking a blistering 34:04. “We received the most amazing support from the spectators, with students actually coming out in their pyjamas to motivate us,” says Ren?. Zintle Xiniwe came in second, while Bulelwa Simae finished third.

Lebo Phalula was the lady to beat in Johannesburg on 9 August. She completed the 10km in solid time of 35:50. However, the win came as a complete surprise to Lebo. “I didn’t expect to win as there were so many elites competing,” she says. Irvette van Blerk came in second, while Onnele Dintwe finished third.

The Nedbank Green Mile was a hive of excitement at all three races, with runners and walkers receiving support from the likes of musicians, cheerleaders, dancers and more.

A portion of the entry fees from the three different races was donated to the Jes Foord Foundation, an organisation that offers free counselling and support for rape victims, the JAG Foundation, South Africa’s leading sports and education organisation, and Nanga Vhutshilo, a community-based positive life programme that focuses on people living with HIV and AIDS.

Cherise first started cycling when she was nine years old and it only took her three years to become a national champion. “My dad injured his knee plying rugby and his doctor advised him to start cycling for therapy. My parents then started doing fun rides on a tandem, along with my uncle and aunt, and it wasn’t long before my cousins and I joined in on the fun.”

At the age of 12 she won the national road bike and time trial titles before claiming both of these titles again at the age of 17 in 2007. She also earned a silver medal in the Junior World Championships in the same year. In 2008, at the age of 18, she became the youngest woman to win the Cape Argus Cycle Tour and was also crowned national road champion before going to the Olympic Games in Beijing, where she gained valuable experience. She was national road champion again in 2010 and won her first (double) 94.7 Cycle Challenge, when she finished first in both the road and mountain bike races.

This year has been one of her most successful yet as she was crowned national time trial champion in February and claimed her second Cape Argus Cycle tour title in March. We can also look forward to her lining up at the 94.7 Cycle Challenge in a few weeks to defend her title. With a string of achievements like this already at the tender age of 21, it’s no wonder that South Africa’s cycling community is excited about Cherise’s prospects at next year’s Olympic Games and beyond.

HARD WORK
Being the best in the country doesn’t happen by itself, though, and Cherise trains on average four to six hours a day. “After breakfast I train between two and four hours on the bike. After that it’s shower, lunch, nap, and then some more training, which will consist of a core workout or another easy hour on the bike before dinner and going to bed. I have always worked hard since taking up cycling, but I don’t think I do as many hours as some of the other girls. However, my intensity might be higher; I’m a big believer in quality over quantity.”

She admits she doesn’t really run during the cycling season, but Cherise says she does enjoy going for a run in the off-season to stay fit and work a different set of muscles to the ones she usually does on the bike. These runs are on average 5km, two to three times a week. She competed in a few triathlons and duathlons as well as athletics, cross-country running and swimming while at school, but says she hasn’t run any road races yet. It is not entirely out of the question, though, and she says she always enjoys supporting her mom and sister when they run, and participating in the Old Mutual Two Oceans might be a possibility in future. “Not the Comrades, though. I don’t think I can put myself through all that pain!”

THE FUTURE
For most of the year, Cherise is based in KwaZulu-Natal and competes in local races, while she spends about two months in Europe each year. This international experience is extremely important as she says the strength of South African cycling improves if more local cyclists compete overseas. “Every year we get closer to the international cyclists as more and more South African girls compete in Europe, and the level of local racing improves. We still have some work to do, but if we continue to improve the way we have recently, we will be competing with the best soon.”

For now, Cherise’s focus is on qualifying and preparing for next year’s Olympic Games. She says she will stay focussed on the road until after 2012 and then maybe start venturing into some more mountain biking, but her main focus will remain the road. However, first she wants to compete at the Elite World Championships in Copenhagen (19-25 September) and keep working towards the big one in London next year.

Zuzana Light has become an online fitness phenomenon since she and her husband Frederick started their daily workout blog, BodyRock.Tv. Their workouts are quick, intense, effective and extremely popular. With more than 100 000 fans on their Facebook page, Zuzana and Freddy have become a part of thousands of people’s lives and not only inspired them to take on the BodyRock challenge, but also change their lifestyles. Zuzana is originally from the Czech Republic, but she moved to the USA when she married Frederick, who is originally from Canada.

The workouts are aimed at getting people of all walks of life into shape at home or wherever they might find themselves. According to the website, there are American soldiers who follow their programme in Afghanistan, fire-fighters do the sessions at their fire stations and flight attendants do it in their hotel rooms, so while the workouts are tough enough for a US Marine, they can also be adapted to suit the needs of the average Joe and simply tone those strategic spots.

HOW DOES IT WORK?
The workouts are designed in such a way to target your whole body, not just one specific muscle group, and it never gets boring because Zuzana uploads new exercises to her website every day. She explains the exercises and shows the proper form on a video and also provides her reps so you can compare your performance with hers. She always gives easier adaptations for beginners, and though you might not think you need to start with the easier variations, I would highly recommend it!

The focus is on bodyweight exercises, so you will need minimal or no gym equipment. Every day you do a new exercise and every day a new part of your body will hurt… usually a part you never even knew existed. If you do it properly, you are most likely to start seeing a difference very soon, and if you keep at it, there will be nothing resembling flab on your bottom, hips or tummy come summer.

Most of the workouts are based on plyometric exercise that focuses on fast, powerful movements, so you will not only be toning your muscles, but also getting an intense cardio workout. A typical workout will consist of three to five different exercises that last for 30 to 50 seconds each with a 10-second rest period in between. This keeps going for 12 to 15 minutes.

MY EXPERIENCE
Sound easy? Think again, you have to push yourself until you have nothing left, and then push some more. I never knew 12 minutes can feel this long!

The first time I watched one of Zuzana’s videos, I figured I would be able to do all the exercises and achieve more or less the same repetitions. Day one, exercise one, and I was proved wrong. It took about five seconds before I decided to leave any extra equipment out of the equation, instead focussing on lugging only my own bodyweight around. Two days after my first session I had a stiff bottom and could feel my abs, but nothing too serious.

Day two and I was better prepared mentally for what I was letting myself into. I was in and out of the gym before most people could find a spot on the spinning bikes and felt awesome after my 12 minutes of hell. Day three and I was looking forward to rocking my body for the third time. During the first exercise I felt something pull in my bottom, but a quick stretch sorted this out sufficiently to push through and finish the workout. I was off to enjoy the rest of my Friday night by 6pm.

It was only when I tried to stand up after three hours of Harry Potter that I realised I had lost the ability to walk like a human being and resembled one of those goblins I just saw in the movie. Come Saturday and my bottom was fine, but I couldn’t straighten my arms because my biceps had become so tight. For most of the weekend I avoided anything that meant I had to reach for something and struggled with half bent arms. I must confess, I even took a painkiller during the weekend when the discomfort came too close to my pain barrier.

After this ordeal I started wondering if it was worth it. Can this much pain ever justify the results? That was until a friend made a comment about my toned arms on Sunday, and in particular my biceps. Really? Results? That fast? I guess I had my answer. So I stuck to cardio on Monday and by Tuesday I was ready to rock again.

My advice, have a look at the website and decide for yourself if you want to become a BodyRocker. But if you do, start slowly. Leave the sandbags and medicine balls alone for starters. Once your own body weight is no longer a challenge, only then should you consider adding extra weight.

Though you will see results quickly, BodyRock.Tv is not a quick fix, but rather an encouraging resource to help you change your lifestyle and become a healthier you. They also provide diet challenges and you can get motivation from other BodyRockers across the world. As Zuzana says on her website: “It is not just about getting into shape, it is a lifestyle and you are training to live as the best version of you as possible.” Why wait?

Visit their website www.bodyrock.tv now or “Like” them on Facebook at BodyRockTv.

Why BodyRock.Tv is so popular globally:
• It only takes on average 12 to 15 minutes a day.
• You can do it anywhere.
• You don’t need any gym equipment.
• You never get bored.
• It’s free.
• Results, results, results!

It’s been a ‘tough’ and exciting couple of weeks at the Modern Athlete offices. Tough, because it was extremely hard to choose only 10 team members after so many of you applied for this exciting challenge. And at the same time exciting, as we believe that we selected the best of the best!

Our athletes are in for the journey of a lifetime. Not only will they be trained by Derick Marcisz, who has 41 years’ experience as a runner, cyclist and triathlete, but they will also be kitted out in the best sporting gear on the market and receive the best sporting services available as a host of partners have come on board and joined the challenge. (Read all the details about our fabulous partners in the article on page 29 and 30).

From 5 October our selected athletes will follow a basic triathlon programme and give regular feedback to Derick, who will adjust each athlete’s programme to suit their individual needs as well as help them set intermediate goals for their training and the big event. Our team will train together on selected training weekends and attend our four triathlon workshops over the next couple of months, and our readers will receive regular feedback on how our athletes are doing (more about how you can follow their progress in the next edition).

REMEMBER: If you applied and did not make the team, or if you are a newcomer to the sport and would like to complete a triathlon or Ironman 70.3, you can still follow our programme, attend our practical workshops and gain the experience that will set you up to cross the finish line of any triathlon. Each month we will publish a generic training programme that can be followed by all readers. Training starts Monday 5 October, so make sure you don’t miss the October edition of Modern Athlete. (Also refer to page 4 for details on our Triathlon Workshops or log onto www.modernathlete.co.za to book your spot). But firstly, it’s time to meet our DARE TO TRI team members.

MACHE BOOYSEN
Age: 21
Mache started running in February 2011 and has completed a couple of half marathons. She recently bought a second-hand bike and wants to complete the Argus in future. Though she does not have much swimming experience, she loves the water and recently completed her open water scuba diving course. Mache would love to complete the Two Oceans and Comrades. “I have never considered Ironman because I knew I wouldn’t be able to do it on my own! This challenge gives someone like me the opportunity to consider the full Ironman as a sporting goal. I believe that it will be wonderful to have an organised support system and that this challenge will be one of the most rewarding experiences, especially for someone like me, who used to never be active or do any sports.”

BORIS KONJAR
Age: 36
Boris has been cycling since 1999 and is not scared of bikes, but admits that his longest run up to now has only been 6km. As he was born in Germany, “the land of Ledder Hosen, beer and Automation,” he admits that swimming pools did not feature anywhere on his top 100 list, hence he has never learnt to swim. His bucket list includes completing Sani2C as well as Two Oceans and Comrades and of course Ironman 70.3! “My motivation is simply to complete it and as clich?d as it sounds show that those that said I couldn’t do it that I did. Then there is the other side of the coin, to race against myself and see how far and fast I can really go, and the personal satisfaction of completing Ironman 70.3, learning how to swim at the young age of 36 and motivating others that ride and run with me to do the same.”

ANDILE HLELA
Age: 31
Andile comes from a running background and attempted his first Comrades this year. Unfortunately, he did not make the cut-off time. His cycling experience is limited as he has always been concerned about his safety on a road bike. He is able to swim from one end of the pool to the other and as he puts it, “knows enough not to drown,” but that is it! His sporting goals include completing the Comrades Marathon, the Absa Cape Epic and Ironman 70.3. “I have been contemplating this challenge and I would eventually like to take part in the full Ironman. Ultra-marathon and Ironman events are known to be difficult sporting codes and I want to use my successful participation in completing these to impart a positive mindset to the youth. I have been fortunate to have discovered my purpose in life, which is to help those in need. I know how inspired most people from my community were when they heard I would be participating in the Comrades Marathon. The Ironman will be an even bigger inspiration. I am positive about the fact that participating will inspire and motivate many youths from my community.”

HELENA CHAMBERLAIN
Age: 40
Helena was on a business trip in the USA when she heard about the DARE TO TRI Challenge. She immediately applied. “Competing in Ironman South Africa is my dream! And I cannot think of a better way to reach this dream than to participate in Ironman 70.3 with the help of Modern Athlete.” Helena started running in 2008 by entering a 5km race. Then the running bug bit and soon her husband as well as another friend and her husband followed. Helena finished her second Comrades this year. “I have always set goals for myself. Pushing myself to the limit and exploring new adventures are what defines me as a person. My husband calls it a midlife crisis, as I just turned 40, but I believe you have one life, so make the most of it. I get up at 4:15 every morning to train and when it is cold and I am tired, I still get up, all in the name of Ironman. When I feel like giving up, I hear the words: ‘Helena Chamberlain, YOU ARE AN IRONMAN!”

KERRYN CLAIRE TRIM
Age: 30
Kerryn has some running and cycling experience and only recently started swimming a bit. Her sporting goals include running the New York and London marathons, finishing Ironman 70.3 and ultimately also Ironman SA. “As a child and teenager, I was too scared to try anything. I didn’t play sport. Two years ago, I could not run more than 500m without breaking a sweat and coughing up a lung, but I decided to give a 5km time trial a shot.” She has now done a few half marathons and the 94.7 cycle challenge on a borrowed bike. “I have been thinking of entering triathlons for some time, but my fear of swimming has kept me away. After watching on the sidelines of Ironman in 2010, I was inspired. More than the winners, the guys running in the dark, trying desperately to finish really inspired me. I entered 70.3 as soon as entries opened in July!”

CASWELL MASWANGANYI
Age: 51
Caswell has been running since 2006 and had always asked himself: “Why did I start so late?” He has since completed his first Comrades Marathon in 2007. His cycling experience is minimal and he describes his swimming as “very limited.” Caswell’s bucket list includes a Comrades finish of sub-9 hours before he turns 60 as well as an Addo 100 Miler and the Absa Cape Epic. The cherry on top, of course, is crossing the red carpet at Ironman 70.3. “When my fellow African brothers see me completing a triathlon, they are also going to be encouraged to participate. Moreover, when they think that this supposedly old man, who is supposed to be over the hill, is showing them, the youngsters, that it can be done and that it is never too late, they will jump onboard.”

JOHAN VAN ROOYEN
Age: 31
Johan is part of our husband & wife team and extremely excited to be tackling this challenge with his wife, Christelle. He is an avid cyclist and has done two open water swims as well as some road running in his younger days. He recently started running up to 10km at a comfortable pace. “I am a dedicated athlete who has made the conscious decision to start training for Ironman. I have a few friends who have completed Ironman and I would really like to be part of this elite group. I don’t want to merely finish this, but do this in a manner that will keep me coming back for more. I enjoy new challenges and always make sure that I complete what I set out to do. Another big motivation for me is to set an example for my two young kids and wife. By setting an environment in place where fitness is an everyday occurrence, I can motivate my kids to lead a healthy lifestyle.”

CHRISTELLE VAN ROOYEN
Age: 36
Christelle has been cycling for just over a year and did her first open water swim earlier this year (with minimal training). She has no experience in running, but recently started running up to 8km with her husband. “I don’t believe in quitting. I may not finish in the top 10, but finish I will. I love the feeling of going over the finish line and knowing that it was all me that got there. I also know that you can’t achieve this without training. It may hurt while training, but when you conquer a climb in the race, you know the training paid off. I know that I will be able to give my best and set an example for other people out there, especially my family and friends. I have read so many inspiring articles about people that change their lives and complete a gruelling event like this. I know that I have the support of my husband and with the help of the programme, I am sure that I can achieve the goal in 2012.”

NEIL POTGIETER
Age: 28
Neil has done a couple of small triathlons, but finds training without structure very hard. His goal is to complete his first Ironman 70.3 in a time of 6:30 or better. “I qualified as a chartered accountant in 2007. I immediately realised, due to my qualification people have placed me into a certain mould, regarding my personality and abilities. I would like to be part of the DARE TO TRI team to break this stereotype and to prove to people your qualification does not make you who you are or determines what you can do or can’t do. I would love the chance to tap into some expert training advice. Up to now my training tips have been that of mates who have done a few more tri’s than myself.”

SARAH-JANE HORSCROFT
Age: 49
Sarah, also known as ‘Madam Dough’ to her family, comes from a running background, though she took a bit of a sabbatical for some years when work, marriage and children started happening. She began ‘plodding’ again a couple of years ago, before running a bit more seriously since last year. She has finished the Two Oceans Ultra twice, and finished one Cycle Challenge last year after buying her bike just four days before the race, having only trained on a spinning bike. She hasn’t swum since school, but says she can breast stroke at a leisurely pace endlessly. “I am not a great athlete, but have always wanted to be one. After leaving school, my school swimming coach said he always used me as an example to new kids: ‘She had no talent, but had a strong mind and drive,’ which is quite true. I know I am no spring chicken, but in 10 years’ time I will look back to this age and say ‘you were so young then, why didn’t you do more while you still could?’ I have always been curious as to how I would or could do if I trained for and partook in a triathlon, as I am pretty average at all three disciplines and do think that with good guidance and training I could improve greatly. I could be a perfect example of how your average, middle-aged Madam Dough can become fit and healthy if she gets off the couch and gets the heart pumping!”

Meet The FABULOUS PARTNERS Of The Modern Athlete DARE TO TRI Team

The Modern Athlete DARE TO TRI Challenge team has secured some amazing partners for this life-changing experience. Our partners have come on board to help these girls and guys cross the finish line in East London and make their journey exciting and memorable .
Modern Athlete is proud to present the following partners:

PRINCIPAL ENDORSEMENT PARTNER

SPEC-SAVERS IRONMAN 70.3 SOUTH AFRICA
World Endurance South Africa has endorsed the Modern Athlete DARE TO TRI Challenge campaign. World Endurance SA is the premier endurance event organiser in South Africa and hosts the prestigious Spec-Savers Ironman South Africa, Spec-Savers Ironman 70.3 South Africa and the 5150 Bela Bela Triathlon. Visit their website at www.ironman703.co.za.
70.3? is registered trademark of World Endurance Sports Group. M-Dot 70.3? is a registered trademark of World Endurance Sports Group. Used here by permission.

OFFICIAL MULTISPORT AND BIKE SERVICE PARTNER

TRIBE MULTISPORTS
This funky new multi-sport shop in Bryanston is the team multisport and bike service partner. Tribe has every conceivable cycle product plus so much more under one roof. They specialise in female-specific triathlon gear and also stock the latest triathlon, cycling, trail and running gear. Tribe MULTISPORTS is also the proud host of the third Modern Athlete DARE TO TRI workshop on 27 November. For more information, visit www.tribemultisports.co.za. They can be contacted on (011) 568 0275, or visit their great store in the Hobart Shopping Centre in Hobart Road in Bryanston.

 

OFFICIAL COMPRESSION GEAR & CYCLING APPAREL PARTNER

MEDAC
Leaders in compression gear, MEDAC is a Cape Town-based company that prides itself on being internationally renowned for its design, manufacturing and marketing of compression supports, orthopaedic bracing, and performance gear to the orthopaedic, sports medicine and recreational athletic markets. For 30 years, MEDAC has been leading the industry by manufacturing products from the best available materials and to the highest standards of quality. Visit their website at www.medacsport.co.za.

 

OFFICIAL RUNNING SHOE PARTNER

SAUCONY
Saucony is the team’s proud running shoe partner, ensuring a quick, comfortable last leg of the triathlon. The Saucony? brand has been in existence for more than a century and has always striven to make runners’ lives better. The people at Saucony? are passionate about runners and want to create the best running shoes and apparel on the planet, to inspire others to run. Available at all leading sports shops. Visit www.saucony.com for more information.

 

OFFICIAL SWIM GOGGLES PARTNER

ZOGGS
The guys at ZOGGS have the following to say: “Born in Australia, it’s in our nature to swim. We love the freedom and exhilaration of the water and want to share our passion for swimming around the world!” ZOGGS offers a ‘one-stop swim shop’ for recreational and fitness swimmers, quite a feat considering that back in 1992 they launched with only 12 pairs of goggles! Now, 18 years on, they are proud to offer an innovative and quality range of swimming goggles, training aids, kit, swimwear, water confidence and sun protection products. ZOGGS are worn by Olympic triathlon gold medallist, Jan Frodeno, former World Triathlon Champion, Daniel Unger and local elite husband and wife triathletes, Kent and Claire Horner. For more info and to check out their products, log onto www.zoggs.co.za or contact Colin Farrer at [email protected].

 

OFFICIAL SUNGLASS PARTNER

CEBE
Cebe is a pioneer in the manufacture of sports and fashion eyewear, and in the past three years has added optical frames, sport goggles and watches to its range of sunglasses, ski goggles, gloves and helmets to complete its product portfolio. Cebe has now become the essential accessory, committed to quality and comfort. Today the company’s products are distributed in over 60 countries, so Cebe is providing increased satisfaction and ever-improved service worldwide. For more information, contact Christo Snyman on 011 796 8960 or at [email protected].

 

OFFICIAL WATCH PARTNER

SUUNTO
Suunto watches are world-renowned for providing superior technology, first rate quality and total reliability. Suunto designs nothing but the most accurate and dependable instruments that you can trust under any circumstances. Suunto was founded in 1936 by outdoorsman and keen orienteering enthusiast Tuomas Vohlonen. For more info on Suunto watches, visit www.suunto.com, or contact Christo Snyman on 011 796 8960 or at [email protected].

OFFICIAL SWIMWEAR PARTNER

FINIS
Founded in 1993 in Northern California by John Mix and Olympic gold medal swimmer Pablo Morales, many of the FINIS products are currently used by US and international Olympic teams, elite triathletes and fitness swimmers worldwide. Finis has a tradition of providing high-quality and creative technical products to the swimming world. They have worked with an extensive list of coaches and swimmers over the past 16 years to create products that optimise training and competitive performance, resulting in FINIS being regarded today as the worldwide leader in technical swimming development. The FINIS staff includes swimmers and coaches from around the world with distribution centres in 37 countries, including Australia, South Africa, Japan and Europe. For more info on FINIS products, visit www.swimgear.co.za or e-mail Michelle Schoeman at [email protected].

 

OFFICIAL SWIM WORKSHOP PARTNER

TOTAL IMMERSION
Total Immersion is the world’s most respected swim-improvement programme, famed for teaching a special relation with the water. Total Immersion students learn to swim like fish and love the water, while traditional instruction teaches ‘survival swimming.’ Total Immersion can teach anyone: Whether you’re new to swimming or have years of experience, the programme can provide you with all the tools you need to become the best swimmer you can be. All swimmers in the programme – even those who have been frustrated for years – have seen their swimming improve dramatically. Total ImmersionTM workshops will take you through the latest Total Immersion techniques covering in detail the drill sequences and builds to full stroke. These workshops offer a foolproof approach to teaching! For more info on Total Immersion, visit www.totalimmersionsa.co.za or contact Georgie Thomas on [email protected].

 

OFFICIAL SPORTS SOCKS SUPPLIER

FALKE
For over a century the Falke brand has been synonymous with excellence in quality and product innovation. With more than 30 years in the South African market, Falke continues to push the boundaries of performance technology. From the executives to the sportsmen and women of South Africa, Falke presents functional fashion for all lifestyles. Falke sport socks are engineered for ultimate performance and developed in close collaboration with top athletes. Falke gear is designed to bring out the best in you, whether you are training, competing or just passionate about sport. For more information, visit www.falke.co.za.

 

OFFICIAL BIKE TRANSPORT PARTNER

FOCUS.ON.THE.FINISH.LINE™
Focus.On.The.Finish.Line™ takes care of all the logistics that you, the athlete, are concerned about, and more importantly, even the details you have not thought to worry about yet! Focus.On.The.Finish.Line™ is a full service provider offering athletes race and training camp travel solutions. It is the creation of Kelly and Paul Kaye, who have both travelled and raced extensively, and between them worked in the luxury hospitality, events, media and marketing environments. As a result, they have immersed themselves in creating an elevated, personal experience for the participating athlete – from weekend warrior to professional – and their significant others. For more information, visit www.focusonthefinishline.com or contact Paul Kaye at 083 413 1000 or [email protected].

 

OFFICIAL SUPPLEMENT PARTNER

PEPTOSPORT?
PeptoSport? is a sports drink with carbohydrate AND PeptoPro? (protein hydrolysate) for use during and after exercise.  PeptoSport? was formulated and used in scientific studies on post-exercise recovery by Prof Andrew Bosch, University of Cape Town / MRC Research Unit for Exercise Science and Sports Medicine, in 2009. These studies, on 23 elite rugby players, demonstrated a reduction in delayed onset muscle soreness in the calf and quadriceps muscles during periods of high training load. PeptoSport? is especially formulated to provide PeptoPro? and carbohydrates calculated per kg body weight, as used in scientific studies. The choice and ratio of carbohydrates used in PeptoSport? have been scientifically proven to result in high rates of oxidation by the muscle and together with PeptoPro?, has been shown to activate muscle protein synthesis and enhance muscle recovery, thus enabling increased hard training and thereby improving overall performance.  PeptoSport? is available in citrus flavour and is added to water for convenience. For more information, visit www.atlife.co.za.

 

OFFICIAL ACCOMMODATION PARTNER

KAT LEISURE HOTEL GROUP
Kat Leisure Hotel Group is proud to offer a variety of leisure, sporting and business accommodation in the Western and Eastern Cape. Nestled near the southern tip of South Africa, the Eastern Cape boasts a moderate climate ideal for holidays, sporting events and business in getaway mountain and coastal destinations. The Kat Leisure Hotel Group has a diversity of accommodation ranging from 5-star hotel and golf estates to affordable self-catering accommodation. The natural beauty of South Africa, friendly Eastern Cape people and Kat Leisure Hotel Group hospitality will meet all your business and leisure accommodation expectations. In the past years, the hotel group has welcomed many Ironman participants to its establishments, and this year will be welcoming them back again while also playing an even larger role as the host of the official expo and famous Pasta Party at the Hotel Osner. Proudly South African, proudly Eastern Cape! For more information, visit www.katleisure.co.za.

 

OFFICIAL HOSTING PARTNER

ST BENEDICT’S SCHOOL
St Benedict’s is a modern South African school with excellent facilities, built on a 40-acre site in Bedfordview, Gauteng. It was established in 1958 and is not only South Africa’s largest Catholic school, but also one of the country’s finest and most successful schools. It caters for college and preparatory school boys, from reception in Grade 0 through to matriculation in Grade 12. In 2009 the University of the Witwatersrand named St Benedict’s as one of its top 10 feeder schools. St Benedict’s boasts superb facilities, from a fully-equipped health-gymnasium and indoor heated pool to the 50-metre outdoor pool, tennis and basketball courts, cricket and rugby fields, a magnificent rugby/cricket pavilion and restaurant, grass hockey fields and an astro-turf, as well as an outstanding fleet of rowing boats. Bishop Grandin House, the boarding facility, is situated on the property and offers both weekly and termly boarding. For more information, visit www.stbenedicts.co.za or contact Mr Craig on 011 455 1906.

Modern Athlete wishes to thank all partners for their great support of the Modern Athlete DARE TO TRI team!

 

It may come as a surprise to most to hear that the burly hooker used to be a middle distance athlete during his days at Numbi Primary in Hazyview, Mpumalanga. He even has a few medals to show from his days of participating in the 3000m event! “I did most sports in primary schools and my favourite athletics items used to be longer distances. I ran with my younger brother and even though I didn’t have the build for it, I really enjoyed it. I started playing rugby when I was eight years old and started focussing on it when my coaches spotted I had talent. They helped me to really excel in rugby and I am grateful for that.”

NATURAL TALENT
This talent helped the hooker move up the ranks quickly and he represented South Africa in two u/19 World Championships before leading the u/21 side at the 2005 World Champs. The next year he was drafted into the senior side at the age of 19, but since then it hasn’t been all smooth sailing. Since captaining the u/21 side he has been earmarked as a future Springbok captain, but his struggle with injuries and the amount of world class hookers in South Africa has kept him sidelined for big parts of his professional career. It has been a long and hard road for Chiliboy to be in contention for this year’s World Cup squad, and it has taken a lot of patience and hard work to get more game time and start featuring regularly in both the Blue Bulls and Springbok line-ups.

This year he impressed for the Bulls in the Super 15 and he was one of the few players to deliver quality performances in the Springboks’ recent Tri-Nations tour of Australasia. Though he has been released from the national squad for the home leg of the tournament, Chiliboy is still working hard to be named in the final World Cup squad and he says running is one of the most important things to help him reach this goal.

GETTING TO THE TOP
“Rugby has become an all-round game and it’s no longer like back in the days, where you had your big, fat front rowers that got to maybe two rucks in a game. Now you have to be everywhere, and be there first, or you’re not going to make it, so fitness is incredibly important. Running forms the base of your fitness for endurance and for speed; both are extremely important and only after that comes the strength training and the rest.”

“Our training differs from person to person, because you need recovery time and rest after a match in order to get moving again. The first two days of a week are normally your hardest when it comes to running, as it helps you to recover before the game training and contact sessions kick in. If you feel you need that extra edge, it’s important to run more – and the fitness staff will always be available for that!”

Luckily, Chiliboy says he likes running, so working on his fitness is not a problem and he usually goes for runs on his own during the off-season or when he wants to recover from a hard match. “I usually go for a 3km or 4km jog to help me recover, and I have a running partner who helps me with my running technique to keep the rhythm going and so on.”

In fact, he says he enjoys it so much he might even consider running something like the Two Oceans once he is finished with his rugby career. “Running is ideal to keep yourself healthy and fit, and I will ensure that I keep going when I don’t play rugby anymore. Maybe I’ll do a Two Oceans one day, but I don’t think I’ll do the Comrades, because running 90km at once seems like killing yourself slowly. I think half marathons will be the ideal challenge for me. I’m very competitive, so I think with 21km I can still stay competitive and push myself.”

But for now he is only running for one thing: That Springbok jersey.

As most athletes know, many great ideas are born during training runs and rides – and so it was for Dave Harrington and Steve Pettitt, both avid multisport enthusiasts. The idea for Tribe MULTISPORTS came about on one of their many training rides together, and after discussions with former Ironman winner Lucie Zelenkova and elite age-grouper Samantha Ferreira, they realised there was a huge gap in the market for a multisports store that also catered extensively for women. “With research showing that 45% of multisport competitors are women, with numbers growing, Lucie and Sam drew our attention to the lack of multisport stores that cater for woman – from a lack of gear options to a friendly environment. Hence we got Sam in to design the store and see to the shop fittings, while Lucie’s insights as a professional international triathlete helped us create an atmosphere that will welcome all athletes, male and female, from beginners to pro’s,” says Dave.

LOOK AND FEEL
Tribe MULTISPORTS is creatively designed and decorated with a modern boutique look and feel, with a coffee and internet area where you can hang out between meetings, or just meet up with fellow like-minded athletes. But don’t let the focus on female gear fool you, because the shop, situated in the Hobart Grove Shopping Centre in Bryanston, has something for everyone, and every type of athlete. It has an extensive road and mountain bike offering, stocks all the latest triathlon, cycling, trail and running gear, and has trading hours geared towards sports enthusiasts, including being open from 5am to 6:30am so that morning cyclists can pop in. The store also overhauls and repairs bikes and gear, with a pick-up and drop-off service in the Joburg area taking the hassle out bike and gear maintenance.

THE TRIBE EXPERIENCE
When you walk into Tribe MULTISPORTS, you realise this is not your average sports store. It is rather a funky environment created for anyone from regulars, beginners to super pro multisport enthusiasts, where you have access to a wide range of leading international multisport brands and exceptional service while enjoying a friendly social environment.

The store carries a comprehensive range of multisport accessories, but it is not possible to carry every possible accessory available, so customers can make use of the internet station to find the particular accessory they would like and it will be ordered for them. When it comes to clothing, a streamlined range of clothing is carried ideal for triathlons, Xterra, mountain and road biking, as well as trail and road running. The store also carries a focused range of nutritional products and supplements to cover all these endurance activities. The focus is on leading brands that have a fair following and reputable image.

One of the coolest things about the store is the staff’s willingness to help with everything. They will help you with the installation of all accessories, product set-up (i.e. heart rate monitor, foot pod, etc.) and an explanation on how best to use the products. You can also expect the following when it comes to your prized possession, your bike:
• A full service specialist repair centre with bike service and set-up.
• A free 30-day/250km tune-up with every new bike purchased through Tribe MULTISPORT.
• Quick turnaround on flats, broken chains, brake cables, etc.
• Custom bike builds – the store sells a wide range of mountain, road and time trial bicycles, but strives to carry a more diverse brand selection than the norm and will limit the exposure to already built bikes and try to provide the customer-built bike that best suits the individual’s budget and needs. The store is also linked to Bike Bay to promote the trade-in of bikes and sale of second-hand bikes.

WHEN CAN I GO?
As we all know, work sometimes interferes with our sport and shopping for sporting toys, but Tribe MULTISPORTS’ opening hours are geared towards sports enthusiasts!
• Monday: 8:30am-5pm
• Tuesday: 8:30am-5pm
• Wednesday: 8:30am-5pm
• Thursday: 10am-7pm
• Friday: 8:30am-5pm
• Saturday: 12pm-5pm
• Sunday: Closed
The shop will sometimes be open from 5am-6:30am for morning cyclists to enjoy a cuppa and possibly assist with any purchases etc.

So what are you waiting for? Get out there and go see what Tribe MULTISPORTS is all about, especially during these winter months when we all need new motivation for the sports we love so much. For further details, call (011) 568 0275.

GREAT GEAR FOR GIRLS
FALKE LADIES MEDIUM CONTROL MOISTURE MANAGEMENT RACER BACK BRA
We all know how important a decent sports bra is, and with Falke’s Ladies medium control moisture management racer back bra, you don’t have to look any further! It allows you the total confidence of peak performance, with features that include:
• Drynamix moisture management technology to keep you cool and dry.
• Wide shoulder straps and double-lined front panels for added support.
• Flat seams for a chafe-free fit.
• Mesh inlay panels to optimise ventilation.
• Soft bushed elastic bands that minimise friction and promote wearer comfort.
• Adjustable back fastener.

Available from Small to Extra Large in white, black, pink and blue, at Sportsmans Warehouse and select Cape Union Mart stores.

Bruce first got involved in the fitness industry when tragedy struck soon after he returned from his two years of military service. His girlfriend at the time was killed in a motor accident and, needing an outlet, he went to an aerobics class with a friend. While using this as an outlet, Bruce soon realised his coordination was better than most others in the class and it wasn’t long before he was an aerobics instructor himself. Then about 12 years ago, after 14 years as an aerobics instructor, Bruce found himself on a spinning bike for the first time. Since then he has become a spinning legend.

WORLD RECORDS
Until recently Bruce had two Guinness World Records behind his name, both of which he set in the early 2000’s. One for the greatest distance achieved on an indoor cycling machine in 24 hours and another for the longest continuous spinning marathon. For the first he pedalled 783km in 24 hours, with team mate Arthur Soares and for the other he spun continuously with team mates, Felicia Sarris and Adele de la Rey for almost four days. Their official time was 81 hours 20 minutes and they cycled more than 2 000km in this time. Some of the criteria for this record are to maintain a pace of at least 25km/h throughout the attempt and only taking a 15-minute break every eight hours. The rest of the time your feet are not allowed to touch the ground.

Bruce remembers the actual ride to not be the worst part, but says the training takes over your whole life, while the cost to do something like this is incredible. Then, of course, there’s the problem that you do not have any skin left on your buttocks and your hands are raw when you eventually stop spinning!

Bruce describes his training for these attempts as old-school. He trained for approximately eight months, spending about 25-30 hours per week in the saddle, running 8-10km three times a week and doing gym work four times a week to strengthen his upper body. “Some days my training partners and I would go to gym at night and they would lock us in there. The next morning when they got back we would still be riding.” They never spent more than 16 hours at a time in the saddle and Bruce says the reason for this was to not realise how they were going to feel while doing it. “It was better not knowing what to expect than have fear set in because you know what it’s going to feel like.”

LIFE IN THE FAST LANE
As a runner Bruce did some racing in earlier years and he ran back-to-back Comrades Marathons in 1990 and 1991, with a PB of 8:53. He also did a few 100km races and 100-milers, but says he’s done with racing now because there is not enough time in his day to train for it. He is on the go pretty much 24/7, and between instructing spinning classes, working a full-time job and managing the complex where he stays, there is barely time to sleep. “My days start at 3:30am and only ends at 11pm, I only sleep four hours per day and live life in the fast lane.”

When he’s not instructing a spinning class, Bruce keeps things ticking over by spinning on his own or going for a run to mix things up a bit. “I do short stuff of about six to eight kilometres and just do it because I enjoy it. Spinning helps my running, but running doesn’t necessarily improve my spinning, so it’s just about ticking over and enjoying it.”

A LOVE FOR SPINNING
Except for the odd 94.7 Cycle Challenge, where he participated as CHOC Cow on a ‘rickshaw’ bike, Bruce has stuck to spinning for most of his cycling career, and says he finds road racing too dangerous. But, he says, spinning has been a fulfilling choice of sport. “I love doing it and have met so many awesome people over the years. You need to have a relationship with the people in your class, otherwise it’s flat and there’s no vibe.”

This relationship, along with the quality of his training, means Bruce’s spinning classes are always packed. Following the original principal of spinning, he simulates the ride on the road when spinning. “You can’t just sit on the bike and do speed with no resistance. You either have to sit down and ride strongly with a bit of a gear to simulate a flat, or you have to do interval training and get your heart rate up with proper resistance and speed. It is possible to go racing on the road when you’ve only been training on a spinning bike. I’ve done it, but you have to do it correctly!”

Bruce’s training philosophy has been greatly influenced by his non-stop lifestyle, and he believes in quality training instead of quantity. “I don’t believe in going to the gym for two hours, and then standing around for 90 minutes talking. I go, do my training and get out of there. You don’t have to train for hours, you can do shorter things, but you have to do quality.”

For those of you who missed last month’s edition, let’s recap, as there are only a couple of days left for you to get your application in and possibly start one of the greatest and most fulfilling journeys of your life! Modern Athlete will select 10 athletes to follow a programme designed by our Tri Coach, Derick Marcisz, who has 41 years’ experience as a runner, cyclist and triathlete. He has been involved in triathlon since 2000 and has competed in over 70 triathlons and duathlons at all distances.

Our selected athletes will follow a basic programme and give regular feedback to Derick, who will adjust each athlete’s programme to suit their individual needs as well as help them set intermediate goals for their training and the big event.

REMEMBER: The programme can be followed by ALL newcomers to the sport, who should easily relate to the experiences of the Modern Athlete DARE TO TRI team. Unfortunately we only have 10 spots available, but if you don’t make the team, it certainly does not mean you can’t do the training, gain exactly the same experience as the members of our team, and finish Ironman 70.3! In conjunction with the programme, we will run a series of monthly theoretical and practical workshops to deal with the various phases of the training, where ALL ATHLETES will be welcome to come learn about training and have a chance to meet the Modern Athlete Dare to Tri team as well as our panel of experts. (More on the workshops later in this article).

THE PROGRAMME
The programme will start at the beginning of October and run for 16 weeks, finishing on race day. Training will be split into a number of phases, starting with base training and skills development, and progressing to harder sessions and finally a taper before the big event. The programme will be designed to make allowances for the fact that most athletes do the sport for fun, have fulltime jobs and family commitments, and would like to still enjoy some social life. The programme will require your full commitment, especially on weekends, but will make allowances for life’s usual distractions.

HOW DO I QUALIFY TO BE CHOSEN?
Firstly, you must be a NOVICE triathlete. This means you can be a runner, cyclist, swimmer or general fitness fanatic, but we are specifically looking at novices, or those with very limited sprint triathlon experience, and not experienced triathletes that want to improve on their previous performances. The aim is to have a good cross-section of gender and ages in the training group.

Secondly, you need to reside in the Greater Gauteng area, as you will be required to attend training workshops and hopefully participate in group training sessions.

You should submit your application to [email protected]. The application should include:
• Full name
• Place of residence
• Contact details
• Sex, age, date of birth
• Height, weight
• State of health and any medical conditions
• Running, cycling and swimming experience, if any
• Sporting goals
• A short motivation as to why you would like to be chosen as part of the Dare to Tri team

APPLICATION DEADLINE: Due to the overwhelming response, we have decided to extend the application to MONDAY 25 JULY at 10AM.

WHAT HAPPENS AFTER THIS?
Modern Athlete will advise athletes of their selection and they will then meet Derick to discuss their involvement. These athletes will be introduced to the readers in the September edition of Modern Athlete and will be expected to attend the first workshop at the beginning of October, which will be open to all readers.

TRAINING BEGINS MONDAY 5 OCTOBER
At the start of the programme, you need to enter and pay for Ironman 70.3 and show proof of entry and payment. To enter, go to www.ironman703.co.za. Remember, the cost of travelling to East-London to participate in the race will be for your account. Though you certainly don’t need to own any expensive equipment or gear, you need to at least own a road bike, and you should ideally be able to do at least two of the following:
• RUN: 10-12km at an easy comfortable pace.
• CYCLE: 40km continuously at a steady pace on a road bike.
• SWIM: Must be able to swim. (Swimming, although the shortest leg of a triathlon, is often the most daunting for novices. Our programme is geared to get you to a reasonably competent level of swimming fitness, to ensure that you finish the swim comfortably and well within the time limit.)

Speed is not important here, but ideally you should be able to comfortably complete these distances before you start our structured programme.

Each month Modern Athlete will publish feedback from the Modern Athlete DARE TO TRI team on how their training is going and what the next month’s training involves. Our team will also blog on a daily basis on their training experiences. This will allow ALL athletes to follow the programme as well as relate to the experiences of the coached athletes.

The Modern Athlete DARE TO TRI Team will all participate in the race in specially designed Modern Athlete triathlon kit and will be supplied with the most awesome sporting accessories, both for training and racing. We are keeping the details of this under wraps, but be prepared for some major surprises! This is a golden opportunity to commit to a new challenge, receive expert coaching and support, and enjoy your journey to Ironman 70.3 with like-minded athletes!

SO WHAT ARE YOU WAITING FOR? E-MAIL YOUR APPLICATION TODAY! THERE ARE ONLY A COUPLE OF DAYS LEFT TO ENTER. NO APPLICATIONS WILL BE CONSIDERED AFTER THE 10AM DEADLINE ON 25 JULY.

WORKSHOPS
Each month we will run a series of monthly theoretical and practical workshops to deal with the various phases of the training, and where all athletes will be welcome to come learn about training and have a chance to meet the Modern Athlete DARE TO TRI team.

These sessions will include invaluable practical demonstrations by top triathletes and coaches, such as how to move faster through transitions, mount your bike, swim with the correct technique, maintain your bike, change to the correct gears, and more. You will be taught and shown all you need to know about triathlon, from training and nutrition, to biking and swimming skills – everything you need to get you to the finish of your first 70.3 Triathlon.

The workshops will be held on the following dates and will most likely run from 9-12am:
• 2 OCTOBER: Launch of the Modern Athlete DARE TO TRI Challenge. Meet the Modern Athlete DARE TO TRI team, listen to expert advice from Derick on what to expect in the month’s leading up to Ironman 70.3, gain insight into a novice’s experience from last year and learn from an experienced triathlete on what to expect on the awesome journey ahead. For anyone who is serious about finishing a triathlon, this session is not to be missed! And just to break the ice and get things going, those interested will meet before the workshop at 7am for a run, which will include some drill and core exercises.
• SECOND WORKSHOP: This will be a valuable theoretical session on nutrition and body science, followed by a practical hands-on session on swimming technique and bike transition. Be prepared to bring your bike and swimming gear. You will without a doubt leave this session much more confident in the water and in any transition area.
• THIRD WORKSHOP: Theoretical session followed by a practical session on bike maintenance and bike technique. Not sure what to do when the chain comes off your bike, how to fix a puncture, how to take care of your bike, or exactly what the best gearing system is while riding? Then don’t miss this one! One of our country’s most experienced cyclists will be there to share his experience with you. Derick will also help with valuable tips on how to prepare for your first triathlon as the Modern Athlete DARE TO TRI team will tackle their first a week after this workshop!
• FOURTH WORKSHOP: Theoretical session on tapering as well as last-minute race day tips. With only two weeks left to the big day, this is a session that will not only motivate and inspire you to go out there and achieve what you have trained so hard for, but to also prepare you for race day and what to expect on the day.

Workshops will be limited to 100 people, so it is important to book your space. Each workshop costs R50 or R200 for all four workshops, which includes a R50 Primi Piatti carboload voucher. Register online at www.modernathlete.co.za. Click on the DARE TO TRI Workshop banner, register and make your payment.

SPAR Women’s Challenge 10km & 5km, Pretoria

The SPAR Women’s Challenge is a five-race series run at major centres around the country and includes the biggest women’s races on the South African calendar. It not only allows thousands of women from all walks of life to take part in the 10km run/walk or 5km walk, but the Grand Prix Series also offers the elite SA women runners substantial cash prizes and prestige. The Pretoria leg on 27 August is the second-last of the series, which is currently being led by defending champion Irvette van Blerk.

With only about eight weeks to race day at Super Sport Park in Pretoria, it is time to dust off those takkies, get out from under your winter duvet and start training with your girlfriends, mother, sister or family members for a race that is sure to be one of your best memories yet.

Remember, whatever your goal on race day, you will be part of a charity campaign that makes a difference in the lives of thousands of less fortunate people. The race has a firm focus on social upliftment and community, and a percentage of the race entry fees collected will be donated to charities such as the Chrysalis Foundation, a Pretoria-based foundation providing counselling and support to young women aged 14-18 who have been victims of abuse, Help-net, which provides a safehouse for children who find themselves in abusive circumstances, and The Good Morning Angels Jacaranda 94.2 initiative, which received a donation last year of R50 000 from SPAR North Rand, to donate to a worthy cause.

A new initiative at the 2011 race will be a ‘Takkie Drive’ to encourage all runners to bring an old pair of usable sneakers to the race, to be donated to charity. Through lucky draws, a few fortunate takkie donors will be rewarded with a brand new pair of New Balance Rainbow running shoes for their support. Speaking of lucky draws, the main attraction of the prize-giving will be a lucky draw for a brand new Nissan Micra, the multi-award winning compact city car, courtesy of Global Nissan.

The day is all about having fun, so regardless whether you’re running for fun, to set a PB on the day or just want to support your girlfriends, make sure you diarise 27 August. You will get to see top elite runners such as Irvette van Blerk, Ren? Kalmer, Diana-Lebo Phalula, Annerien van Schalkwyk, Charn? Bosman and Dominique Scott in action.

The first 22 000 entrants to the Pretoria race will receive bright green T-shirts – the brightly coloured race Tees have become synonymous with the SPAR Women’s challenge over the years – and all finishers will receive a medal and goodie bag. Entry forms are available at selected SPAR, SuperSPAR and KwikSPAR stores or online at www.ladiesrace.co.za.