Category: Racing

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.

Last year Modern Athlete ran a series of articles that challenged the runners amongst us to take up the Tri Challenge and compete in Ironman 70.3 in Buffalo City. The programme was a huge success and we had many novice triathletes following the training and finishing the 70.3, including our own editor Michelle Pieters. So this year we are going to do something similar, but this time we are going to take a group of novice triathletes and train, coach and guide them to the finish line at 70.3 Buffalo City. This will be known as the Modern Athlete DARE TO TRI Challenge.

THE INS AND OUTS
Modern Athlete will select 10 athletes to follow a programme designed by our Tri Coach Derick Marcisz. These athletes will follow a basic programme with 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. The programme can be followed by ALL novices or newcomers to the sport, who should easily relate to the experiences of the Modern Athlete DARE TO TRI team.

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, 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, 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 GOAL
Ironman 70.3 takes place on Sunday 23 January 2012 in Buffalo City and consists of a 1.9km sea swim, a 90km hilly bike ride and a 21.1km road run, with an overall cut-off of 8 hours 30 minutes.

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: 20 July

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 end of September, which will be open to all readers.

TRAINING BEGINS MONDAY 5 OCTOBER
At the start of the programme, the athletes 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. 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 cool accessories both for training and racing. 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!

Derick Marcisz has 41 years’ experience as a runner, cyclist and triathlete. As a runner, he has competed in track, cross-country and all road events, including Comrades. He has run 25 sub-2:30 marathons, with a PB of 2:17:17, and a half marathon PB of 1:05:36. Derick has two top 10 finishes at the Two Oceans Marathon, including a sixth placing in a PB 3:19.20. He has been involved in triathlon since 2000 and has competed in over 70 triathlons and duathlons at all distances from the Energade sprints to Ironman. Derick is currently coaching runners and triathletes of all ages and abilities.

Comrades Marathon, Durban to Pietermaritzburg, 29 May 2011

Petrus Seleke
8:25
Goodie Educators AC
4th Comrades
I was going for a silver medal but it was not to be today, as I had an injury recently. My PB is 7:59, but I will be back for my silver and I will keep running until my son can run the race with me.

Ryno Verster and Brynley Bath
7:21 and 8:25
Rand Athletic Club
2nd Comrades for both
Ryno: This was my first ‘up’ run and I can tell you it’s much harder than the ‘down.’ It’s just relentless, with wave after wave of climbing. With about 35km to go I ran out of gas, so I slowed down a bit until I felt better and I got my second silver. I’ll probably be back again – it’s a special race with the vibe and the people next to the road, despite the pain you put yourself through… or maybe because of it.

Mahomed Naroth
Did not finish
South Coast Striders
13th Comrades (finished 6)
I had the best of training beforehand, but things just didn’t work out on the day and I missed the halfway cut-off by 10 minutes. I was going for my 7th medal and am a bit disappointed because it seems as though my green number is getting further and further away instead of getting closer. I love running, it disciplines you and keeps you healthy, and the Comrades is such an institution in our country, so I’ll keep coming back until I have my 10th medal. The moment I realise I do not enjoy it any more, I will stop, because running is about enjoyment.

Martin Vilakazi
8:41
Sasol Marathon Club – Secunda
5th Comrades
My race was good and I didn’t struggle with cramps or sore legs. I prefer the uphill because I’m tall and this was a PB for me on the ‘up’ run. I did more than 1000km in races and 3000km in training, so I was well prepared to go for a sub-8:30, but I lost time in the last 21km. I need more time to train, because work gets in the way, you know!

Jeremiah Kgomokaboya
8:31
Magnolia Road Runners
1st Comrades
This was my first Comrades and I definitely underestimated the race! I went through halfway in 3:30, which was way too fast because the second half was much harder. I’m not sore now, my legs are just tired, but I’ll be back next year and won’t underestimate it again.

Piet Sethosa
8:29
SANDF AC – Limpopo
10th Comrades
Today was a fantastic race and I am so happy because I got my green number, so nobody else will wear this number again! I would have loved a silver, but am just glad to have finished. I never struggled, but I went up Polly Shortts at a slithering pace. I’ll be back again – I will run until I get my pension.

Mahlatini Mosiea
9:44
SAPS AC – FS
17th Comrades
The race was alright. My first half was a bit slow because I had flu before the race and couldn’t train as well as I wanted to, but in the second half I performed. I’m addicted to Comrades and will keep coming back until I have my double green number, then I’ll see how my body feels.

Willie Freeks
8:31
Run Walk For Life SWD
13th Comrades
Today was very tough, it was my slowest Comrades yet. I think it was because the Two Oceans was so close to the Comrades and I felt it in the last 20km. But it’s still the best marathon in the world!

Mpho Chuene
9:10
Toyota AC
3rd Comrades
I was going for a sub-9:00 and I had the energy, there was nothing wrong with my legs to run the last 4km in 15 minutes, but I just couldn’t make it. I have a problem with my mind, so I’ll be back next year for my first Bill Rowan.

Wade Burmeister
9:48
Durban High School Old Boys Club
1st Comrades
It was awesome! Big up to the supporters, they were fantastic and keep you going whenever you feel like walking. I’ll be back next year to experience the vibe again. It was all just so well put together.

Anelle Vorster
8:01
Irene Road Running Club
6th Comrades
It was a good race. I prefer the ‘up’ race because I’m tall, so it doesn’t hurt so much. I’ll keep going until I’ve done 10, but then I’m finished. Hopefully I’ll get my silver on my 10th, because I get closer to it each year.

Julita van Zuydam
9:57
Estcourt Athletic Club
7th Comrades
I really struggled today. My knee gave me trouble in the last 16km, but I stuck it out and prayed a lot. This wasn’t my fastest Comrades, but it was definitely planned better than my previous ones – with age comes wisdom, you know. I won’t be back next year, because I had breast cancer a few years ago and this was my last one after I was declared clean, to prove to myself I can still do it. I’m a little sad, but also relieved that it’s over now, because they don’t get any easier. The support next to the road was fantastic, I wouldn’t have been able to do it without them.

Frikkie and Sanet Loubser
8:52 (Sanet)
Running Inn Athletics Club
10th Comrades
Sanet: My first 40km were very hard, but after I got through that bad patch, the second 40km were much better. This was my 10th, so I think I’ll take a year or two off and maybe then I’ll come back. It doesn’t matter if it’s up or down, this race stays hard.

Sibongile Shongwe and Kehumile Headbesh
10:26
Dosco Gijimas
11th Comrades
The supporters make this race. I’m probably a sucker for pain and finished with an injury, but experiencing their support makes everything better.

Lorraine Rogers
9:40
Plexus Durbanville AC
14th Comrades
This was by no means my fastest Comrades, but it was definitely one of the most special ones. I think God had a reason for me to run today and it was fantastic. I ran with a friend who was in an accident some time ago and we didn’t know if he would be able to walk again. He was so uncomfortable during the race, but he was an inspiration to me, and because I went a bit slower than usual, I saw things today that I’ve never seen before. I saw Arthur’s seat for the first time and the wall of honour. It gives you a different perspective. It helps to go slow sometimes.

From the Sideline

As a complete Comrades ‘novice’ I wasn’t sure what to expect of this race as I set off to KwaZulu-Natal to report on the Ultimate Human Race. I had never even been in KZN on race weekend, not to mention Durban or Pietermaritzburg, and have always thought anyone doing this race must be a little crazy. Well, even though I still believe this, I am concerned that I might be getting a little crazy myself, because after experiencing it for the first time I can feel the Comrades seed growing… – BY CATHARINA ROBBERTZE

My day started off on the media truck along with about 10 other media people. Despite the incredible cold and not being able to see a thing for the first two hours of the race, the experience on the media truck was memorable. From as early as 5:30 the overhead bridges were filled with supporters, setting the tone for the rest of the day. From the truck we had a front row seat on the leaders. As always, the rabbits went out hard and fell behind after about 30km. When Point Chaza set a blistering pace for almost two hours, we thought he might be making history, but it was all part of the plan for his clubmate Stephen Muzhingi as he and Fanie Matshipa overtook Point soon after Drummond to start their battle for top spot.

Watching these two runners was poetry in motion. For almost two hours they matched each other stride for stride, running shoulder to shoulder and neither one giving an inch. As Little Polly’s approached we thought we were in for a thriller, but that was also when Stephen’s experience shone through and he started to pull away from Fanie. Despite his best efforts, Fanie couldn’t keep up with the fast pace he had helped to set and when we reached the top of Polly’s, we knew Stephen had it in the bag. However, after seeing Fanie in action, we also knew he would be back next year, vying to bring the Comrades back home.

The finishing line of Comrades was all I had hoped for, with a few dramatic cut-offs, a little bit of blood and lots of sweat and tears. There was some semblance of disappointment from a few runners, but the overwhelming majority were relieved and proud at having completed one of the greatest challenges they will ever face.

After all is said and done, the one thing that stood out most was the support next to the road. Without it, the Comrades Marathon would not be the race that it is today. A friend who was unable to run this year and spent the day next to the road confirmed what I had been suspecting all day: It is harder work supporting than it is to run the race! They might not have the stiff legs and blisters, but the supporters are just as tired as the runners by the end of the day, and with nothing to show for it at the end of the day. The runners get a medal and a cold beer, and they don’t have to do the dishes for at least three days. So I salute the supporters… you make the Comrades.

Outdoor events do not come more brutal or challenging than the recent Expedition Africa. Imagine a gruelling route through the Southern Cape mountains, with teams of four running, mountain biking, hiking, paddling and canyoning through the night. Made up of a mix of both male and female athletes, these adventure racing foursomes have to be totally self-sufficient and must navigate to checkpoints using topographical maps and compasses.

Sleep on Expedition Africa was reduced to a compulsory five-hour break midway during the race, as well as the occasional snatch of shuteye in a ditch along the road or huddled together in a dark pine forest. This is adventure racing, the so-called ‘Sport of the Gods’, and it is certainly not for the faint-hearted.

WINNING SPREE
The MERRELL Adventure Addicts definitely do not suffer from any heart condition, and up to now 2011 has been a massive year. Wins and podium places in events such as the Garden Route 300km MTB Challenge and a number of other events led to the GARMIN Wartrail, a three-day suffer-fest of extreme trail running, mountain biking and paddling in the remote northern part of the Eastern Cape. ‘The Addicts’ went ballistic along the course – 60km run, 130km bike and 60km paddle – to once more hold aloft some serious silverware.

However, the ultimate test of their ‘Merrell mettle’ was to be the brutal Expedition Africa, a true expedition-style, non-stop adventure race. This multi-disciplinary event combines the full gamut of adventure sports, and teams from all over South Africa (as well as a few international athletes) joined together on the start line in the village of Hermanus.

STARTING OFF
When the start gun went at dawn on the morning of 9 May, few racers better understood the pain and suffering that lay ahead. The MERRELL Adventure Addicts, however, never once showed any hesitation as they surged ahead with the 22 other teams to rise to the challenge. Awaiting them was a minimum of three days of racing along a 500km route crisscrossing the southern Cape mountains and the gorgeous Whale Coast.

“I knew this would be an extreme test of team dynamics, fitness and commitment, but our build-up had been superb,” said team captain Graham Bird. Tatum Prins, lone female ‘Addict’ and long-time stalwart, agreed that the team had never been hungrier for glory: “These are ‘my boys’, and God knows, I will go through hellfire with them.”

Before the end of Expedition Africa, the MERRELL Adventure Addicts figuratively did just this. They ran from Hermanus through the Fernkloof and Walker Bay Nature Reserves to Gansbaai (a quick mountain marathon), then got on their bikes for a 140km mountain bike crank to Bredasdorp. Thoroughly warmed up, they trekked through the night along the ridgeline of the Grootrivier ranges to Salmonsdam Nature Reserve.

SLEEP? WHAT’S THAT?
At the midway camp race rules forced the team to rest for five hours after going full tilt for more than 30 hours with less than 15 minutes sleep. By then, first position had been swapped a couple of times with Team Cyanosis, but MERRELL Adventure Addicts felt confident that they had broken the back of the race with a lead of just on one hour over their rivals.

The next bike leg took them into the night once again, this time finishing near Villiersdorp, where a technical canyoning (or kloofing) leg awaited them. With the help of head torches and maps they scrambled, crawled, jumped and abseiled their way along the rocky ravine to the top of Theewaterskloof Dam. Here two double kayaks awaited them, and they paddled onto the water in search of two checkpoints.

THE SWEET TASTE OF VICTORY
A final mountain biking leg saw them swooping through Bot River and to the Hamilton Russell vineyards beyond. They were on the home straight, but a final challenge awaited them along a short running orienteering course on this gorgeous wine estate. Then, after two-and-a-half days of racing, the sweet taste of triumph awaited the tired but elated MERRELL Adventure Addicts as they biked the last few kilometres to the finish in Hermanus. In the end, they finished three hours ahead of Cyanosis, and nearly five hours ahead of third placed Team Accelerate from the UK.

For more information on Team Merrell Adventure Addicts, their sponsors and upcoming races, check out their website at www.advaddicts.co.za

GET REAL, YOUR EXPECTATIONS WERE TOO HIGH
If you regularly trained at around 6min/km and ran a comfortable marathon in about 4:30 or Two Oceans in just under 6:00, then you cannot expect to run a sub-9:00 Comrades. It just won’t happen. These times indicate a 10:00 Comrades. In the same vein, you cannot seriously believe you can achieve a bronze if your ‘normal’ marathon times are close to 5:00.

ENOUGH MILEAGE?
Take into account that your training mileage was maybe too low. Here are some rough guidelines to check where you fit in?
• Vic Clapham medal: You should have done about 1200km between 1 January and Comrades day.
• Bronze: You should have done about 1500km, including 2 marathons and 1 ultra.
• Bill Rowan: You should have done about 1800km (around 100km per week) including 3 marathons and 2 ultras, with cross-training and a few hill/speed sessions.
• Silver: You should have done about 2200km (around 120km per week) including 3 marathons, 3 ultras, some speed sessions; hill sessions and cross-training.

REST IS BEST
Ask yourself if you got enough recovery time during training? 2011 will be remembered for Two Oceans being too close to Comrades for a proper recovery. Whilst you could have, and should have, run Two Oceans or an equivalent distance around that time, you should NOT have raced any ultra so close to Comrades. Running and racing an ultra are two totally different challenges, with very different consequences in terms of recovery. So if you raced Two Oceans, you probably had a ‘disappointing’ Comrades.

Most runners do not allow for sufficient rest and recovery, particularly after running 30km or more in training. Your body can normally handle about 2:30 of running or intense exercise before it starts breaking down and causing damage. Any distance/time longer than this simply needs relatively more recovery time.

The art of training is to break down your muscles gradually in order to build them, as each rebuild adds a little more protective muscle and you can run a little further next time. So, you have to do both. Distance without recovery and vice versa are a waste of time, as is trying to cram in the miles, so build slowly over time. This is also why for most athletes, their third or fourth Comrades is usually the best, as the muscles have built up over time and become racing machines. You simply cannot do this in one season without risking injury.

NUTRITION WHILE RUNNING
Ask yourself whether you ate and drank properly during the run. Whilst eating/drinking properly during the run will not make you faster, it WILL prevent performance deterioration and you will feel better.

Proper and regular hydration and carbohydrate intake from the get-go is critical. Two little or too much and you will have a poor second half. The average body needs 40-60g of carbohydrate during intense exercise, depending how fit you are and how fast you are going. This intake can come from any source – Coke, banana’s, potatoes, pasta, gels, jelly babies, whatever makes you happy – as long as you keep a consistent intake to at least maintain your blood sugar levels.

LOSE THE WEIGHT!
Do not kid yourself, carting a few extra kilo’s for 90-odd kilometres takes a lot of work. Imagine strapping, say, four tubs of butter on your waist and going for a run. See how heavy this becomes and how much more strain your body takes. Take off a few kilo’s and see how much faster you run over any distance. Losing weight is straightforward: Eat less and exercise more. It is that simple.

STOP STRESSING
Stress has a major impact on athletic performance. After many years of experimenting, I have determined it is better to start Comrades with a hangover than to be stressed because you could not have a beer or three the night before! If you do everything right for Comrades but are overweight or stressed, either from non running issues or stressing about the run itself, you will have a sub-par run.

When all has been said and done remember the following: You may just have had a bad day at the office. Stuff happens!

Denis has run 22 Comrades Marathons, 21 Old Mutual Two Oceans Marathons and over 150 standard marathons. He recently won his age group at Ironman 2011 and Ironman 70.3. Check out his website at www.mytrainingday.com

At the beginning of the recently concluded ABSA Premier Soccer League season, Cape Town Ajax youngster Thulani Serero was widely touted as one of the country’s brightest prospects and a Bafana Bafana star of the future. Nine months later and the 21-year-old has made his debut for the national team, came agonisingly close to helping his club win a first PSL title, made an unprecedented clean-sweep at the annual PSL Awards, and been transferred to Dutch champions Ajax Amsterdam!

“It was a great season for me and for Ajax Cape Town. We wanted to win the league, so losing out on the last day of the season was very disappointing, but it was still a great season. Now I am looking forward to the challenge of going to Amsterdam, and I’m going to work hard to be successful there,” said Thulani, the day after scooping the awards for SA Player of the Year, PSL Player of the Year, PSL Talent of the Year and PSL Red Hot Young Player of the year.

MIDFIELD DYNAMO
Thulani hails from Soweto and began playing aged eight. He came down to Cape Town aged 13 for a trial with Ajax Cape Town, was signed as a junior, and made his senior debut in 2008. As a striker who has recently played more of a central midfield role, he has to be extremely fit to keep up with the game – which means plenty of running!

“At Ajax we do a lot of running in pre-season, mostly on grass. I’m not sure of the distance we do, but all I know is that we go around the fields a lot!” says Thulani. Then during the season, he says they do core and conditioning sessions, with core work focusing on skills and tactics, and conditioning on maintaining fitness, which of course involves still more endurance running, sprinting and interval training. “I don’t mind the running, but I prefer it when a ball is involved.”

The Ajax Cape Town playing style is based on the legendary Dutch Total Football model of the 70s, where all players in a team are skillful enough, and fit enough, to play in any position as players move around the field, constantly making the opposition players adapt and chase the game. Thulani therefore says he has to be super-fit to maintain his pace and concentration for a full 90 minutes, especially when he plays in centre midfield. “I am more of an attacking player, but I don’t mind helping out in defence when they need me to, so I do a lot of running in matches.”

At the time of this interview, Thulani was training solo in Cape Town ahead of his move to Amsterdam, to recover from a minor leg injury picked up in training with Bafana Bafana. “The rest of the Ajax guys are on holiday now, but I have to be fit when I go to Amsterdam. I was very disappointed to miss the Afcon qualifiers against Egypt, and as soon as I am injury-free, I want to get back into the national team. So that means running for me now!”

I often get asked what training I do as a triathlete or Comrades runner in the ‘off season’? Well, for many athletes this is the time to rest and recover – which is what you need to do! But for how long do you rest, and then what should you do in this so called ‘off-season’ until you start training for the big events again?

I believe that athletes should get back to some type of training relatively soon after a big event. Take up to four weeks rest if you need it, and then try to ease back into some form of training. This is not always easy, and the temptation is strong to stay under the duvet on those cold winter mornings. The key to any training is to always have a goal, so even during this off-season/winter period it is important to identify a goal, however simple it is, and to not train aimlessly! Here are some suggestions for winter training goals for both triathletes and Comrades runners.

SWIMMING
Winter is a great time to improve your swimming technique. Think about it: The indoor pool is actually the warmest place to train in winter! Most swim training for triathletes is generally geared towards swimming distance rather than speed, so why not work on your technique and speed? Keep the sessions short (1.5km to 2km) and do faster reps, working on pace and technique.

DUATHLON
Try one of the duathlon events on the calendar – either road or off-road. A duathlon (run/bike/run) is very tough! However, it is something different and will build strength, whether you are a runner or a triathlete. Here the emphasis is on speed on both the run and the bike, as the distances are fairly short. Train for fast running and biking and do not forget brick workouts – run, bike and run again! Quite different to triathlon.

CYCLING
Winter is not the ideal time to ride because of the cold weather, but there are still bike races most weekends, both road and off-road. So if cycling is your thing, aim to ‘race’ one of these events. Training sessions would include a longer ride on the weekend and either indoor sessions or spinning classes in the week.

SHORT DISTANCE RUNNING
Winter is the perfect opportunity for triathletes to rediscover their ‘running legs’ and for Comrades runners to improve their speed. Your run training in winter should be a max of four sessions, as follows:
• Long run of 15-18km
• Easy recovery run of 10-12km
• Intermediate run of 10km, with some speed work
• Race or time trial – 8-21km
(Last year we had a series of articles on ‘running fast’ Log onto the Modern Athlete website, click on the Training tab and search for the archived training articles.)

RUNNING DRILLS
This is my favourite! I find it absolutely amazing that runners do not believe they should work on their running form! All other sports, without fail, include some form of drills. Yet, runners think they do not need to do this. At a recent half marathon I ran behind a runner for a good few kays who had this really uneconomical arm/hand movement. Check out any of the major city marathons on TV and the top runners all have good form – sometimes strange-looking, but always efficient!

So, take one day a week to go to a nearby track or sports field, and do a 4km warm-up run and then the some drills. Firstly, think of it like the best professional golfers working on their golf swing. They would probably have a good swing even if they never worked on it, but what you see when they play is the result of a lot of hard work combined with that ability. The same is true for elite runners – they look good when they run fast because they work on it!

To easily incorporate drills into your training, pick a handful of drills such as high knees, butt kicks and fast feet. In just five minutes you can do two sets of each for 30 to 50 metres at a time and greatly improve your running style.

GET TO WORK
So what are you waiting for? Take a break after your big event, but then get out from under the duvet and start with some training that will all help make you a stronger athlete when the hard training for your chosen event starts again.

Mention the word sailing and most people envisage beautiful people sipping champagne on the deck of a luxurious yacht. However, every weekend many sportsmen and women set off to their closest dam, lake or ocean to race each other in much smaller sailing boats such as double-handed 505’s and Dolphins or single-handed Lasers, to name but a few.

It is in sailing boats such as these that Rudolph Holm has achieved considerable success as a sailor, winning several provincial and national sailing championships and representing South Africa in countries such as Denmark, Germany, Sweden and Australia. Last year he placed 17th at the Danish Championships with his brother Ferdinand, but Rudolph says he spends more time in the single-handed Laser, which is why running is becoming more and more important to perform well on the water.

REGATTA RUNNING
Rudolph explains that running forms an important part of his training and preparation for sailing, and it is also crucial in recovery during and after a regatta. “Sailing regattas are normally hosted over at least two days, with six or more races making up the event. One race is usually at least 45 minutes, so you need significant physical and mental endurance to perform well at a regatta, something that running is crucial in building. Anyone can complete most of the races, but it’s the fitter ones with greater mental stamina, who are able to concentrate for longer, that come out on top.”

“Furthermore, sailing is mostly an isometric exercise where the muscles are under severe pressure, as there is little movement in your arms, legs and core when you’re hiking out to keep the boat flat, especially in a single-hander such as the Laser. You’re often in a static position for a long time, leaving you with high blood pressure, poor circulation and acid build-up in the muscles. So some light running after a day’s racing not only helps speed up the recovery process, but also improves blood circulation while working on the boat.”

When training for a big event Rudolph says he tries to be on the water at least twice a week, amounting to four to five sessions of about 2? hours each. However, this is mostly limited to weekends, so during the week he relies on running, which helps to improve his physical and mental fitness. “I run about 25km a week in three to four sessions that will last up to an hour per session, but mostly I do shorter, hilly runs after work.”

THE FUTURE
On the water his immediate goal is to achieve a top three position at the South African Championships in the Laser, but he says this is quite a challenge because there are a lot of good youngsters and other championship winners in that fleet.

On the road, Rudolph says something like the Comrades Marathon will have to wait for a few years because he will have to take a break from sailing for about a year to train. “I’ve run 15km under one hour, so maybe a 90-minute half marathon is possible one day, but the Comrades is definitely on my bucket list!”

Old Mutual Two Oceans Marathon & Half Marathon, Cape Town, Saturday 23 April

FIRST HOME WIN IN FOUR YEARS
South African George Ntshiliza produced a late surge to break the foreign stranglehold on the 56km Old Mutual Two Oceans Marathon when he came from behind to stun novice ultra runner Motlhokoa Nkhabutlane of Lesotho to storm clear with less than 1km remaining. Ntshiliza crossed the line in 3:08:31 to become the first local athlete to win the race since 2007. Three South Africans placed in the men’s top 10, an improvement on the single gold medal they picked up last year.

TWINS DOMINATION CONTINUES
Russia’s Olesya Nurgalieva led twin sister Elena to another one-two in the women’s race to strengthen their grip on South African ultra-marathons. Olesya took control of the race going up Constantia Nek and pulled away from her sibling to win in 3:33:58. Elena finished second in 3:37.54. Farwa Mentoor was the first local finisher in eighth position.

Lusapho April defended his men’s half marathon title in 1:03.58, and Helalia Johannes of Namibia held off South Africa’s Irvette van Blerk by eight seconds to win the women’s race for the fourth time, setting a course record 1:11.56 in the process.

56KM MEN
1. George Ntshiliza (Nedbank EC) 3:08:31
2. Motlhokoa Nkhabutlane (Mr Price VT/Lesotho) 3:08:49
3. Tsotang Maine (Toyota/Lesotho) 3:09:19
4. Moeketsi Mosuhli (Mr Price Int/Lesotho) 3:09:40
5. Stephen Muzhingi (Formula 1/Zimbabwe) 3:09:46
6. Lebohang Mahloane (Toyota/Lesotho) 3:10:49
7. Mike Fokoroni (Mr Price Int/Zimbabwe) 3:11:24
8. Henry Moyo (Nedbank Int/Malawi) 3:11:31
9. Peter Muthubi (Toyota) 3:12:47
10. Vusi Malobola (Bonitas CG) 3:12:55
56KM WOMEN
1. Olesya Nurgalieva (Mr Price Int/Russia) 3:33:58
2. Elena Nurgalieva (Mr Price Int/Russia) 3:37:54
3. Mamorallo Tjoka (Toyota/Lesotho) 3:42:12
4. Simona Staicu (Nedbank Int/Hungary) 3:42:59
5. Nina Podnebesnova (Nedbank Int/Russia) 3:43:56
6. Elizabeth Hawker (Nedbank Int/UK) 3:46:46
7. Samukeliso Moyo (Mr Price KZN/Zimbabwe) 3:50:49
8. Farwa Mentoor (Bonita) 3:52:05
9. Riana Van Niekerk (Mr Price CG) 3:53:55
10. Joanna Thomas (Acsis VOB) 3:54:55
21KM MEN
1. Lusapho April (Oxford Striders) 1:03:58
2. Xolisa Tyali (Nedbank CG) 1:04:18
3. Tsotsane Kgosi (Transnet) 1:04:35
4. Lindikhaya Mthangayi (Mr Price WP) 1:04:51
5. Kalvin Pangiso (Mr Price Int/Zimbabwe) 1:05:02
21KM WOMEN
1. Helalia Johannes (Namibia) 1:11:56
2. Irvette Van Blerk (Nedbank CG) 1:12:04
3. Zintle Xiniwe (Nedbank CT) 1:14:58
4. Rene Kalmer (Nedbank CG) 1:16:19
5. Rutendo Nyaho Nedbank Int/Zimbabwe) 1:16:23

RUN FOR GOOD
More than 4000 pairs of shoes will soon find their way onto the feet of some of the neediest learners in South Africa, thanks to the terrific support shown for the event’s official charity, the Bobs for Good Foundation. Bob Skinstad and his team are still finalising the final donations, but estimate over R205 000 has been collected, which Old Mutual will match as part of their ‘Do Great Things’ campaign, to give a total of over R400 000. This will pay for more than 4 000 pairs of shoes.

On race day, Bob and Ron Rutledge of the Bobs for Good Foundation lined up in the ultra alongside the legendary STIK, who had promised to get anyone who ran with him across the line before the final seven-hour cut-off. Sadly, after a heroic effort that saw him get all the way to Hout Bay, Bob just missed the cut off time and had to pull out of the race. Ron and the STIK pressed on, and made it home with just three minutes to spare.

MOUNTAIN GOATS OF NOTE
Well known trail runners, Dion Middelkoop and Michelle Lombardi, took line honours in the Old Mutual Two Oceans 20km Trail Run on Good Friday. MIddelkoop crossed the line in 1:56:40, well clear of second-placed Petrus Oosthuizen (2:04:22), while Lombardi’s margin of victory was nearly as big – she came home in 2:15:50 to Cara Kahn’s 2:21:15. JP van der Merwe won the shorter 10km trail race in 49:57, while the women’s title went to Lesyl Potgieter in 57:26.

ORDER YOUR PHOTOS ONLINE
Don’t forget to order your race day photos online. You can view and order your photos on the Action Photo website at www.actionphoto.net.

SEND YOUR FEEDBACK
Got a great story to tell from a special moMEnt on race day? E-mail your feedback and stories to [email protected] and you may see it on our website or in the next official magazine.

DIARISE 7 APRIL NOW!
Next year’s event will take place on Saturday 7 April 2012 – so put it in your diary and keep an eye on our website for when entries open.

CONTACT US
Old Mutual Two Oceans Marathon
Tel: 021 657 5140
E-mail: [email protected]
Web: www.twooceansmarathon.org.za