Category: Racing

The Dis-Chem Half Marathon, hosted by Bedfordview Country Club, celebrated its 10th anniversary in January, and it was done in style! The race was superbly organised from start to finish and it was clear why this race is known as Gauteng’s Premier Half Marathon. The 5000 available pre-entries sold out well in advance to race day, while close to 1500 runners entered the 5km dash, which meant there was something for everyone on the day, from the elites to the Average Joe’s to excited children.

One of the highlights of the race was the many elite runners it attracted, which made for superb racing and excellent times being set on the day. Top honours went to Xolisa Tyali and Irvette van Blerk, both from the Nedbank Running Club, as they won the half marathon in times of 1:07:11 and 1:16:28 respectively. While Xolisa finished only 40 seconds ahead of second-placed Shadrack Hoff, Irvette seems to be increasing the gap between herself and her fellow female runners as she finished almost seven minutes ahead of her closest challenger, Mpho Mabuza. This was Irvette’s fourth Dis-Chem victory, her third in a row, and a new course record!

For most runners the 2011 race was a good indication of their fitness levels and what they could expect in their build-up to their different goals. Modern Athlete was at the finish line to find out how some runners experienced the race.

Carey and Adam Teasdale (5km)
The course was nice and not too difficult, though I had to walk quite a bit because of the pram I pushed! All in all it was a good day and we enjoyed it.

Vukile Khoza (21.1km), 1:24:52
The first half of the course was tough, but I enjoyed it.

Munto Khanyile (21.1km), 1:32:27
The course was a tough nut to crack because it was a route where you had to keep pushing the whole time.

Shireen and Sadie Singh (5km) and Derrick Daniels (21.1km), 1:28:13
It was a hard course, a bit like a mineshaft that just kept going and going, but I loved it!

Kellie Cavanagh (21.1km), 1:40
I aimed for a 1:30, but the course was hard. I’ve been training in Boksburg and there aren’t any hills where I’ve been running!

Corn? Loedolff, Retha Strydom (21.1km), 1:54:34 and Andr? Strydom (21.1km), 1:50:02.
This was our first Dis-Chem Half Marathon; we didn’t know what to expect from the route, but it turned out to be a lot of fun.

Gordon Taylor (21.1km), 1:59:32 and Yogananthan Mahalingam (21.1km), 1:54:18.
What a tough course!

21.1KM RESULTS
Open Men
1. Xolisa Tyali   Nedbank Running Club  1:07:11
2. Shadrack Hoff  Team Toyota   1:07:51
3. Johannes Kekana  Mr Price CG   1:08:22
4. Zongamele Dyubeni  Nedbank Running Club  1:08:43
5. Lucky Mohale  Bonitas    1:08:59
Open Women
1. Irvette van Blerk  Nedbank Running Club  1:16:28
2. Mpho Mabuza  Nedbank Running Club  1:23:25
3. Ren? Kalmer   Nedbank Running Club  1:23:45
4. Gillian Sieling   Temporary   1:27:06
5. Julanie Basson   Team Toyota   1:28:49

5KM RESULTS
Open Men
1. Stephen Mokoka  Transnet   14:43
2. Tsosane Kgosi  Nedbank   14:45
3. Tshamano Setone  Independent   14:46
Open Women
1. Nolene Conrad  University of Johannesburg 18:18
2. Poseletso Dladla  Art of Running   19:19
3. Noria Sibanela  Art of Running   19:27

Sitting right below the slopes of the iconic Table Mountain, the Rondebosch Common makes an ideal place to go for a training run. The Common itself is popular for exercising dogs but can be hazardous for running due to holes created by moles. However, the streets running round the five-sided open piece of land are well-lit and used by many runners, so it’s a relatively safe place to run – and the venue for the fast and flat weekly Celtic Harriers time trial. The Common is a National Monument and an important conservation area for Cape Flats Sand Fynbos. In the 1700s and 1800s, the Common was used as a military camp, hence the name of Camp Ground Road, which borders the Common on the west.

Running clockwise around the Common, the circular time trial route starts and finishes at The Rock at the south-western corner (bottom left on the map), at the corner of Campground and Park Roads. Running up Campground, which becomes Sawkins, you then turn right into Klipfontein, then right into Milner Road for the back stretch, finishing by turning back into Park for the homestretch. Runners can do one lap for a 2.5km or two laps for a standard 5km, and water and toilets are available at the local garages.

The time trial takes place every Wednesday except between Christmas and New Year. There is no cost to participate and non-Celtic members are welcome to join. There is a lucky draw most weeks, and once a month the big shoe draw for a pair of PUMA running shoes takes place. Results are sent to the various weekend newspapers and also published on the Celtics website.

DIFFICULTY RATING: 1 out of 5

Goodbye Pilates, Hello Bootcamp!
Pilates will become less popular in 2011 while military-style fitness programmes will become even more popular, according to the American College of Sports Medicine’s annual paper on global fitness trends. Last year Pilates was still in 8th position on the global fitness trends list, but this year it does not even feature in the top 20. In bootcamps, the focus is on everything from cardiovascular fitness to strength, endurance and flexibility. So get out of that studio that controls everything from your mood to your breathing, and start sweating it out at your local Bootcamp.

Get Fit Without Breaking the Piggy Bank
A big money-saver in 2011 is the introduction of group personal training classes which will help to make personal training more affordable. And to make the deal a little sweeter, many personal trainers who take on group classes will throw in a personalised diet, which means you get two for the price of one!

The Old Faithful
Yoga has stood the test of time and will continue to grow in 2011. Experts attribute this to availability of good instructional books and DVDs. So no more excuses of not liking a gym environment – simply roll out that yoga mat at home.

Spinning to Fitness
Spinning has been on the hot trends list for the last five years and seems set to stay there. It will probably always remain popular because it provides the opportunity to train no matter what the weather, and of course without having to worry about motorists and road rage.

The Complete Package
Complete wellness coaching will likely see an upward curve in 2011 as more women realise that wellness is not only about exercise or healthy eating, but about a total lifestyle change, where all your actions and thoughts should contribute to a healthy and happy you. So if you are looking for a bit more than just eating right and exercising regularly, contact your nearest wellness coach for a total lifestyle makeover.

Fitness trends are fun to follow, but no matter what form of exercise you choose in 2011, just make sure you keep moving! This could be YOUR year to achieve your goals and surpass your own perceived limits.

GREAT PRODUCTS FOR GIRLS
RAINFOREST MOISTURE HAIR BUTTER FOR DRY HAIR
Running and especially swimming subjects your hair to the harsh African sun and chlorine damage. Most of us who love sport know the feeling of getting back from a long run or a swim and battling with dry and tangled hair. However, your hair should not suffer just because you love sport. This month we tried the Rainforest Moisture Hair Butter for dry hair, available from all Body Shops.

It’s a luxuriously rich and intensive deep-conditioning treatment to get soft , glossy and tangle-free hair. It contains pracaxi oil, manketti nut oil and Community Trade honey and olive oil. Apply and comb evenly through hair from root to tip, leave for at least five minutes, massage with some warm water, then rinse thoroughly.

TIP: Another great way to keep your hair from drying out is to apply an avocado and egg yolk mix. Leave it on for 15 minutes before rinsing.

THIS MONTH WE TRIED: HULA-HOOPING
As a child there were a few things I simply couldn’t do. My cartwheels looked like tumbles, somersaults ended up as belly flops, and a Hula Hoop spent more time on the floor than around my waist. But this month I needed a challenge and a bit of fun to spice up the dreaded January ‘back to reality’ feeling, and those in the know claim hula-hooping tones and strengthens core muscles…

So, after a visit to my local sports store to find a neon pink Hula Hoop the fun started. I was giggling after the first twirl but managed to keep it going for a minute at a time before I had to stop due to exhaustion. I kept at it for about half an hour. At first I thought there was no chance this could add to my core strength, but the next day my midriff and buttocks told me I had definitely been working the intended muscles. So no more sit-ups or crunches for me, only Hula-Hooping will do!

Boys will always be boys, and with David it was no different. As a 15-year-old scholar at Queensburgh Boys’ High School in KwaZulu-Natal, he took up kickboxing to make sure if needs be, he would be able to defend himself when his mates started playing rough. That was 11 years ago and over time, David’s goals have developed to be less defensive and more competitive. Last year, he was crowned South African champion in K1 kickboxing – that means contact with low kicks and knees – and now David has his sights set on the World Kickboxing Championships later this year.

His commitment to the sport earned him three bronze medals at the SA Championships in the last six years, but then last year he stepped it up to claim a gold medal. Growing up in KZN, he represented the province at three national championships from 2005 to 2007 before moving to Johannesburg where, under the watchful eye of coach Shihan Raymond Philips, he trains at Xtreme Kickboxing Technologies.

A RUNNING FIGHTER
His fitness levels through running have played a major role in transforming him from a teenage novice kickboxer to one of the best in the country. “I attend kickboxing classes three times a week for two hours at a time, with extra training closer to big tournaments. I run two to three times a week, but with the hectic pace of living in Johannesburg, I have not found time to join a running club. I rather choose to grab my running shoes after work or early mornings and just hit the road, usually for a run of about eight to 15km,” says Dave.

He adds that his mom is the ‘real’ runner in the family. “I never really got what she was doing until I started running early in 2009, initially to improve my fighting fitness. I now enjoy it so much because it is a great way to relax and de-stress. I haven’t officially run any races, though I sometimes tag along with my mom when she does races.”

Dave believes that incorporating running in his training regime has contributed to his success as a kickboxer. “Unfortunately, South Africa is not on the same path as the rest of the world when it comes to technique and fitness in the sport of kickboxing. We only concentrate on brawling with very little focus on skill or the fitness needed to apply the skill,” He says. “Very often, the difference between me and another fighter is my fitness level. Although running won’t improve my punching power, it definitely leaves me standing comfortably after three rounds in the ring while my opponent is about to collapse. Running is the quickest and easiest way to improve my core fitness. It has improved my fighting, without a doubt.”

He believes talent is important in any sport, but a winning attitude is more important. “When doubt enters a talented fighter’s mind, talent might mean very little. I class myself as a fighter with more determination than talent.”

THE FUTURE
Having been crowned South African champ last year, David now has his sights set on the nationals next year in the Western Cape, and after that he hopes to travel to the World Championships to represent South Africa. However, as with most sports, the trip is expensive and finding sponsors is a big challenge. David has thus already started scouting around for sponsors. He also leans heavily on the support of family and friends, because “They keep my passion burning, which in turn helps me make it to training sessions that I might have missed due to laziness.”

And one day, when the world of competitive fighting is just a faded memory, Dave has another goal in mind: to tackle the Comrades Marathon. “Just to say I’ve done it!” he says.

There are 10 weeks of specific training to race day, which should be sufficient given that you have already developed a sound training base for Ironman 70.3. Training for the full Ironman is quite similar to training for the 70.3, with the main adjustment being one session of longer distance for each discipline.

In my first article on training for Ironman 70.3, I mentioned that the 70.3 Challenge did not require as big a commitment in terms of time, and this is one of the major differences in training for the full Ironman. The weekday training will be quite similar in terms of distances and time required, but the weekend training is where you do the long stuff. Here you will need the support of your family, friends and colleagues, as you will be training at least 10 hours over the weekends, excluding any travelling time to your training venue! You will also find that you need a fair amount of recovery time – usually on the couch in front of the TV – after the tiring weekend sessions.

TRAINING TIME REQUIREMENTS
Below are some guidelines as to how much time you will be spend training per week.
• Weekdays: One rest day and four days of minimum 1 hour per day (Total of 5 hours).
• Saturdays: Usually a long run (25-28km) in the morning of around 3 hours, plus and an open-water swim in the afternoon of 1.5hours (Total of 5 hours).
• Sundays – Usually a long ride starting with 100km building up to a maximum of 150km (Total of 4-6 hours).

This means your total training time requirement is in the region of minimum 15 hours per week. A real commitment is required here!

BASIC PRINCIPLES
The basic principles of training for the 70.3 Challenge still apply when training for the full Ironman distance:
• Consistency: This is key, especially when doing the weekend endurance training sessions.
• Rest and recovery:  Listen to your body and rest when tired, ill or injured!
• Train smart and specifically: Every session must have a specific purpose. Remember, train today so that you can still train tomorrow.

THE TRAINING PLAN
The Ironman is an endurance event, and naturally the key training sessions are done over the longer distances to acclimatise the body to the longer legs of Ironman.

SWIM: The swim distance is 3.8km and training should include at least one open-water swim in your wetsuit over 3km each week. If you live at the coast this should be done in the sea, while inland athletes will obviously have to use a lake/dam. The session, usually done on the weekend, is a simple endurance session, swimming a continuous 3km at a steady pace, working on your technique as well as learning to sight the marker buoys as well as draft other swimmers. Always do this session with other swimmers.

BIKE: The bike distance is 180km and it is not essential to do this full distance in training. The bike training rides start at 100km and build up to 150km. Because of traffic and time considerations, most athletes do these rides on Sundays, but you can also do these rides on Saturdays. Two important aspects about the long bike training is firstly your nutrition, as you need to practise eating and drinking on the bike to maintain energy levels. Secondly, you need to develop an ability to ride in the time trial position on your own (no drafting) for at least 80-100km. Many triathletes do the long rides with cyclists or in big groups, but this will not help you in Ironman when you need to ride 180km on your own. Therefore, it’s a good idea for a group of triathletes to go together to a 40km loop circuit, where each rider can ride two or three laps on their own and at their own Ironman race pace, in the time trial position. This way riders stay relatively close together, without fear of getting lost, and everyone can regroup before riding home nice and slowly.

RUN: The Ironman run is a full marathon, but not many Ironman athletes ever do a full marathon in training. The long training runs start at 22km and build up to 30km maximum. These should be done at a steady, relaxed pace. In the programme I have planned these runs for Saturdays, but you can do them on Sundays if that suits you better, and there is in fact benefit to doing the run on a Sunday after a Saturday bike.

BRICK SESSIONS: I am sure you all know that these are sessions that involve doing two of the disciplines consecutively without a rest in between. This type of training gets the body used to the demands of doing the three disciplines as you would on race day. Brick training usually involves running after cycling, but a good idea is to also try doing a short swim at the gym before you head out on a run. I also recommend that you alternate doing cycle/run bricks between the long and the short rides. On a Sunday after the long ride do an easy 5-8km run, and alternate with a mid-week bike doing followed by a short fast 3km run.

PUTTING IT ALL TOGETHER
Using the same basic plan as for all triathlon training, the aim is to do a minimum of two sessions of each discipline each week, with a maximum of three. That means six to nine session each week for the next 10 weeks!

Every athlete is different and the generic training schedule I have put together needs to be adapted according to your age, sex, available time, as well as ability. For example, a 20km run can mean one hour 30 of running for one runner, whilst for an older or slower runner this would be two hours. This means the slower runner is actually spending more time training, which is not necessarily a good thing!

Remember, enter early and make the commitment. Most importantly, enjoy your training and keep your eye on the goal. Train to race – don’t race in training!

Click here for the full training programme.

 Derick Marcisz has 41 years’ experience as a runner, cyclist and triathlete. He has run 25 sub-2:30 marathons, with a PB of 2:17:17 and a 21km PB of 1:05:36. He has been involved in triathlon since 2000 and has represented the South African Age Group Team at four World Championships, with a best placing of 20th in his age group. Derick has completed 69 triathlons and duathlons over all distances from the Energade sprints to Ironman, and he is the current 2010 SA Triathlon Champ in the Olympic distance for age group 55- 59. He has been involved in coaching athletes for many years and is currently doing an ITU Triathlon Coaching Course.

Having had my trusty trail shoes nicked by the OR Tambo affirmative shoppers last year, naturally I decided to wear them this year and make sure I arrived to the race with a full complement of running kit! We were part of a special tour deal arranged through Wildrunner, and the best thing of this is that both the 80km and 35km ‘Raids’ finish right outside your five star Tamassa Resort – so being weightless is only a short stagger to one of the gigantic swimming pools or the warm Indian ocean that fronts the resort. Paradise!

The only downside of staying at the finish is the sparrows fart one-and-a-half-hour transfer to the start preceded by a 3:15am breakfast! There is so much excitement on the bus, though, and the rapid cackling of French-speaking runners give you the feeling that you are somewhere exotic and far from home.

The 80km is a linear route starting from Casela Bird Park, about halfway up the island on the West side, and finishing in the middle of the southern coastline, near the sleepy town of Bel Ombre. The 35km is pretty much the final 35km of the 80km route – which means some runners in the shorter course are overtaken in the final stages of the race by the speedsters in the long course.

MORE THAN YOU BARGAINED FOR
Now for anyone who thinks a run on Mauritius would be tropical island forest for the full length of the route would be horribly wrong. In fact, the first 35km through Casela-Yemen Nature Reserve is like running in open African savannah, with flat topped acacias dotting the otherwise open landscape. The well-marked route winds its way along the base of some pretty enormous mountains – over 1000m high in places, some with sharp granite spires at the top.

One of the most notable and challenging aspects of running on a tropical island for us South Africans – well, for those who don’t come from Durban, at least – is the intense humidity. Within the first 100m you start to sweat, and after a few kilometres you are showering perspiration. Of course, this wreaks havoc with your body’s balance of electrolytes and heat control, so taking it easy for the first few hours is critical to staying upright and moving forwards. To help, the organisers put buckets of salt and sugar at each water point and if you think that sounds strange, wait till you taste it mixed with water! Yuk. But fortunately it works.

WHAT A SIGHT!
The first 35km are fairly easy relative to the second ‘half’, with only a few small ups and downs (again relative). From the 35km mark you start to enter more typical Mauritian terrain as you make your way up towards the ominously steep slopes of Black River Gorge National Park. This is the largest section of Mauritius tropical forest left, and encapsulates steep forested slopes, sliced down the middle by the Black River. Here you will catch sight of a Mauritius Flying Fox – a seagull-sized fruit bat – which at first might have you scurrying for cover, but is quite harmless.

Entry into the forest is so well-timed, and as you trade sun for the cool shade of the canopy, the relief is overwhelming – at least until you hit the steep sides of the gorge. From 38km to 41km, you climb straight up the forested slope to the plateau – 600m of vertical height gain. Despite being shady, there is no air moving in the forest and the effect is quite debilitating. This follows on another lesson learned in dehydration and heat exhaustion: Rehydrate! No, not the physical act of rehydrating, but those insignificant little packets you buy from the chemist by the same name. After years of carrying them around the mountains and never having had to use them, I have finally discovered firsthand how unbelievably well – and instantly – they work!

STOCKING UP
After summiting the first really big climb of the day, you break out of the canopy on the Jet Ranch plateau to the most incredible views over the western coastline of Mauritius, and the inviting colours of tropical Indian waters below. The forest track at this point turns into a path and for the next 5km you wind your way through typical tropical forest habitat. At the 51.5km mark is Jet Ranch, the start of the 35km route and the one place en-route where you can pick up your stash and get a proper meal (pasta). To be honest, the event is so well supported by water and food tables there really is no need to stash anything.

A few kilometres after you leave Jet Ranch you reach the edge of the Black River Gorge once again. Before you lies a view down through paradise, from tropical green forested mountains slopes to a turquoise blue lagoon edged by a protective dark coral reef line and topped with a brilliant blue sky. Pretty soon the track narrows and descends sharply, winding 5km into the depths of the gorge, and flashing spectacular Mauritian vistas at every corner. The track becomes a trail and the descent is fast, technical and long. At the bottom, the Black River brings a wet but welcome wade.

Then comes the second big climb of the route, a 4.5km grind out of the gorge up ‘Parakeet Wall’ – a slope that that feels like 40 degrees. It’s a spectacular threaded ridgeline that rises steeply, both sides falling away to the river below. Those runners that pushed too hard in the early kilometres pay the price here.

HEADING HOME
From the summit it’s a 13km downhill jaunt to the finish. The views this time extend down to the beautiful south coast of Mauritius. With the descent comes a steady increase in temperature and humidity as you drop towards the warm Indian Ocean. Up until the final 5km you are still weaving in and out of the relative cool shadows of the indigenous tropical forest, but all of a sudden the forest gives way and the sugar cane quickly reawakens the reality of running in tropical climates without cover.

The finish comes, and it’s all over. Well, the run is, at least. The next few days are spent enjoying the island lifestyle at Tamassa and taking a swim with the spinner dolphins at Tamarin Bay. This is such a magnificent combination of a tropical island holiday and a run. And if the 80km is a bit on the long side, try the 35km first, which provides enough challenge and island experience!

As I sit here and write this, I can feel the excitement again for returning to the land of seagull-sized fruit bats, and another 80km through this island paradise coupled with a few days in luxury. Pencil this one in your diary for 2011, because it’s well worth it, and if you stay at Tamassa for a few nights all the better – it will most certainly keep the non-runners in your family happy.

Wildrunner will be offering special rates for South African trail runners for the 2011 Royal Raid. If you are interested, drop an email to [email protected].

This was the first time I was running Landmarks. Unfortunately, last year I pro-lapsed a disc while carrying a bag of cement and was forced to sit out. I arrived at the start/finish area early (4:45am) to help erect the club gazebo and I was immediately impressed by the quality of the grass. I am sure all the golfing runners wished they had brought their clubs to smash a few balls off this magnificent carpet. A special area around the finish chute had been allocated to club gazebos and Atlantic was one of the first to have their gazebos up.

I made my way over to the registration hall, which was well laid out and adequately staffed. I had pre-entered and was delighted to be handed a pair of socks when I collected my race number. Most people enjoy freebies and the socks went down particularly well. Getting to the start early definitely has its perks – no queues and first grab at the handouts. I headed back to the gazebo to rub Vaseline in those awkward places and wait for the start.

PERFECT CONDITIONS
The race got underway on time and as runners made their way into the Rondebosch suburbs, it was pretty clear that Cape Town had dished up superb weather conditions – blue skies and not a breath of wind. The route took us towards Red Cross Children’s Hospital and then back towards Rosebank, past the Rondebosch Common. The going was pretty easy at this stage and it was clear that the 6am start was reaping benefits, as potentially busy intersections were still quiet. Even the Saturday night tequila drinkers were enjoying themselves.

We crossed over Main Road where the marshals had stacked several SAB trucks. One or two runners started reminiscing about the time one of these trucks overturned near the Riverside Centre and dropped its load of the amber nectar onto the street, and those who should have been at lectures were instead filling every space conceivable in their Toyota Conquests. I am sure the tequila boys had flashbacks to the previous night when they got their first sight of the SAB tailback.

We passed Kilindini and Kopano UCT residences before hitting the first hill for the morning, which took us past Mostert’s Mill and up to the UCT main campus. We had covered 7km at this point and the breathing had gotten heavier. There were a few rumblings before the race about the ‘beast’ of an uphill which took us up to Rhodes Memorial. After the 8km mark, the revered monster brought many legs to a halt, but it was inspiring to see the frontrunners come steaming down the hill, already with an extra 4km in the bag. It was warming to see so many runners greeting and encouraging other members from their clubs going in the opposite direction, and it is this camaraderie that inspires so many of us to run.

HEADING HOME
From the top of Rhodes Memorial, it was basically downhill or flat to the end. We skirted around Newlands Forest and followed the road through the suburbs, past Barristers and SACS until we reached the hallowed turf of Newlands Rugby Ground. It brought back emotions and memories of the previous day’s Bok clash with the Irish. With just 4km to go, I was feeling particularly strong and the scent of malted barley from the nearby brewery was enough to put a thirst in the mouths, even of the tequila boys. The final stretch of the route took us past Sahara Park Newlands Cricket Ground and Rondebosch Boys High School.

I crossed the finish line and headed to the club gazebo, where my clubmates had already started devouring the impressive spread of drinks and snacks so kindly provided by our members. We all chilled on the magnificent lawn and waited for the prize-giving, where two Atlantic members won lucky draw prizes to conclude a most enjoyable Sunday morning experience. A great route, some great weather and a very well organised race definitely contributed to a fine experience. I was particularly impressed with the marshalling and the spirit at the water stations. Chet Sainsbury and his team did a fantastic job in putting together the 2010 Landmarks.

Every Saturday morning at 7:30, between 25 and 40 runners meet in the parking area of Moyo’s at Zoo Lake for a weekly 5km time trial. The run starts in the parking area and takes you up a steep hill toward the tennis courts of the Zoo Lake Sports Club. You loop around the courts twice before turning down Jan Smuts Avenue towards the Zoo Lake Bowling Club. Between 2km and 4km there are some gentle climbs and downhills which allow you to fully appreciate the pretty suburbia that surrounds you.

Don’t relax too much, too soon, though! There is still one hill that takes you back to the parking area. Not an easy route, but the big, old trees that Johannesburg is known for provide welcome shade from the sun, and when you’re done, you may just feel like doing it again.

Rockies members Richard and Val Wilkinson have not missed a time trial in 25 years and say it doesn’t matter what the weather is like, they will be there to record your times. “Summer, winter, rain or sunshine, the time trial will take place. We even ran in the snow once!”

If you don’t feel like running alone or if you are looking for some running variation over the weekend, this is the time trial to try! You can even bring the dogs. It’s a wonderful start to any weekend.

I hope the training has gone well up to now and that you are sticking to the programme during the most important phase of the training. Right now you need to stay focused, but be sure to rest when you are feeling tired. At this stage your training should be done! If not, it is really too late to do anything that will increase your fitness.

The training programme in the last edition of Modern Athlete takes you up to 9 January. Below are the final two weeks in which you will be tapering.

TWO-WEEK TAPER TO RACE DAY

Monday 10 January – Rest day
Tuesday 11 January – Run 10km easy (5km warm-up and 5km at 70.3 pace)
Wednesday 12 January – Swim 2km (4x500m at 70.3 pace)
Thursday 13 January – Run 10km easy
Friday 14 January – Bike 30km easy
Saturday 15 January – Run 12km easy (morning), Swim 2km open water (afternoon)
Sunday 16 January – Bike 50km easy (last 20km at 70.3 pace)

Monday 17 January – Rest day
Tuesday 18 January – Swim 2km
Wednesday 19 January – Run 10km (steady relaxed pace)
Thursday 20 January – Rest day
Friday 21 January – Swim in the sea at the venue
Saturday 22 January – Easy 15km ride to check that your bike is in working order
Sunday 23 January – RACE DAY!

In the last week before the race, make sure you keep yourself really well hydrated and during the last three days make sure you have a good intake of carbohydrates. TAKE YOUR BIKE FOR A SERVICE, and replace tubes and tires! Do this at least 10 days before race day.

RACE DAY STRATEGIES
Nutrition
• The 70.3 event will take the average novice triathlete around six to seven hours to complete. So you need to ensure that you have taken in enough carbohydrates/food in addition to liquid prior to the event.
• The bike leg is where you need to refuel; experiment during December with gels, energy bars, bananas so that you can find out what works best for you.

Swim start
• As a novice triathlete start either to the left or right (depending which side you breathe) of the main group of athletes.
• When the gun goes, don’t rush off into the water with everybody; wait 10 to 30 seconds before you start swimming and avoid the ‘washing machine’ effect. You will have a much more comfortable swim.

Transitions
• Also know in ‘tri language’ as T1 (swim to bike) and T2 (bike to run).
• Take it easy in the transitions and have a plan of what you need to do.
• Put on sunscreen, and use a loob product to stop chafing.
• Remember your sunglasses and cycling gloves, and take the time to put on socks.

Pace yourself
• Have a basic plan of how fast you aim to do each leg of the race, based on how you have trained.
• Do not be tempted to go faster even if you are feeling good – save yourself for a strong finish.
• Take it easy in the last 5km on the bike; spin the legs and get them ready for the run ahead.
• Most importantly, try to remain relaxed and enjoy the day.

I HOPE YOU HAVE ALL ENJOYED THE TRAINING – NOW ENJOY THE RACE!
The feeling of finishing your first 70.3 IRONMAN will stay with you for a long time!

Drop Modern Athlete a line at and let us know how you did!

If you enjoyed the 70.3 and are looking to take on the big mama – the full Spec-Saver Ironman South Africa – then look out for our novice programme in upcoming editions.

You’d have to forgive Liezel Wium for saying the recent 2010 Commonwealth Games in India are a disappointing memory, despite the Spar SA team winning three of their five pool matches and finishing sixth overall to improve on the seventh position they achieved at the 2006 Melbourne Games. Liezel tore her calf muscle in training a few days before the first match and after intensive physio and rehab, she was finally passed fit to play in the last pool match, but soon after coming on, her calf went again, and that was the end of her tournament. “When we got on the plane to come home, it really hit me that I only played 10 minutes – after preparing for the Games for three years. It was a big disappointment, but that’s the ups and owns of sport,” says Liezel.

Liezel (34) has captained the national team since 2008, having also captained the under-21 team. She currently has 61 caps, 16 of them as captain, and plays in the centre or wing attack positions, which means that she does the most running on court, to link the attacking and defensive halves of the team. “Luckily, I quite enjoy running, so I do extra training runs on top of my weekly 2.4km time trial. In season, I never go longer than 6km, but in off-season I do up to 10km. I like to go up the Bergpad trail in Stellenbosch, and I like to have a running partner, so some of the girls I play with join me, especially my Boland and SA teammate Christine Markgraaf, who also lives in Stellenbosch. We also do intervals and speedwork, and that is complimented by plyometrics and strength work as well as ball skills and vision training.”

THROUGH THE RANKS
Liezel started playing netball when she was six and in high school won her first provincial colours, for the Boland Schools team. She progressed into the Boland under-21 team, and was then selected for the national under-21 team for the 1996 Under-21 World Cup in Canada and the 1997 under-21 African Games in Namibia. She was selected for the senior national team in 2000 and played in the 2002 Commonwealth Games in England and the 2003 World Champs in Jamaica.

In 2004 she moved to New Zealand, having been approached by a talent scout while touring there with the national team in 2002. “At that time the Kiwi league was the strongest in the world, alongside Australia, so I grabbed the opportunity to take my netball further. I was signed by the Waikato Bay of Plenty franchise, one of the top four teams, and also had a season with the Wellington Shakers. I initially went for six months, but ended up staying nearly four years. My game improved a lot and I enjoyed living there, but eventually I wanted to come back to be closer to my family and friends.”

Liezel initially resettled in Kimberly, having accepted a post as netball co-ordinator and coach at Northern Cape High School, and played for the Griqualand West provincial team. Then in early 2009 she became Sport Organiser at DF Malan High School in Bellville in the Cape and was able to move back to Stellenbosch. At the end of 2010 she will embark on a new career, becoming a Pilates instructor and personal trainer at the Eden Gym in Stellenbosch, but will still be coaching netball. “I enjoy working with kids, helping to develop their potential,” she says.

LOOKING AHEAD
The next big tournament for the national team will be the 2011 World Champs in Singapore. “We finished fifth in 2003 and sixth in 2007, and it is my dream to see us back in the top five of the world. Australia, New Zealand, England and Jamaica are the traditional powerhouse teams, and I think we can be there too,” says Liezel.

While netball remains Liezel’s priority, she has already set herself a post-netball goal. Having done a few running races in South Africa, she took up cycling and sprint triathlons in her off-season in New Zealand. “Everyone there does multisport events, so I bought a bike and joined my friends. I’d like to do a Half Ironman and get into adventure racing when I stop playing netball, but I haven’t set a date for retiring yet. I want to finish on a high, hopefully with a World Champs medal.”