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1 FREE MAGAZINE DOWNLOAD [www.sportsguide.co.za] BIMBACHE EXTREME SPAIN A Spiritual Journey THE MCCAIN ADVENTURE ADDICTS TEAM: Graham “Tweet” Bird, Tatum “Hobbit” Prins, Andre “el G-spot” Gie, Mark “McCormack” Collins ONE OF THREE SALOMON MEN’S XT HAWK ALL TERRAIN RUNNING SHOES UP FOR GRABS

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Page 1: FREE MAGAZINE DOWNLOAD [] · 4 FREE MAGAZINE DOWNLOAD [] WINNER WINNERS WINNERS WINNERS W ith a great deal of excitement, I now join the team at SportsGuide Magazine. I am extremely

1FREE MAGAZINE DOWNLOAD [www.sportsguide.co.za]

bimbache eXTReme spain

a spiritual Journey

THE MCCAIN ADVENTURE ADDICTS TEAM: Graham “Tweet” Bird, Tatum “Hobbit” Prins, Andre “el G-spot” Gie, Mark “McCormack” Collins

One OF ThRee salOmOn

men’s XT hawk all TeRRain

Running shOes up FOR gRabs

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WINNER

WINNERS

WINNERS WINNERS

With a great deal of excitement, I now join the team

at SportsGuide Magazine. I am extremely glad to be back in Durban, after having spent the best part of 18 months in New Zealand. South Africa will always be my home and for those thinking of moving overseas, I can firmly state that

there is no place like home and their grass is perhaps not as green over there as one might think.

I look forward to the challenge of working for SportsGuide Magazine. They have a fantastic team in place already and working for them will be an absolute pleasure. I am bringing 20 years of experience along for the ride, involving all aspects of multi sport. My very first corporate job had me working for a sports publishing company (Yes, even as a pro triathlete, I did actually work). That, together with my competitive career and editorial contributions to magazines right around the world for the past two decades and more, should put me in good stead to add value to the team at SportsGuide. Look out for future bumper editions as we strive to grow the publication and take it to a new level.

Yours in Multisport

Glen

[email protected]

CONTENTSUNCOVERED COVER FEATURE6 MCAINS ADVENTURE ADDICTS BIMBACHE EXTREME

ACTION ATTRACTION14 UPCOMING SPORTING EVENTS

AFTER ACTION SATISFACTION17 REPORTS ON SPORTING EVENTS

FEATURES 5 TOUR DE FRANCE

TRAINING & TIPS 8 AR - Gearing Up Tips Graham Bird

11 RUN - Cross Training Nic Kinsley

12 SWIM - Improve your Swim Times Glen Gore

15 TRI - Gearing towards 70.3 & Longer Glen Gore

38 SURFSKI - Downwind Surfski Barry Lewin

YOUR BODY11 FITNESS - Hypertension Jane Kilian

10 NUTRITION - Endurance Rowena Curr

22 CHIRO - The Common Ankle Sprain Brian Kruger

GEAR&GADGET 21EVENT CALENDARS 24

SPORTSGUIDE IS NATIONAL! DUE TO YOUR DEMANDS WE HAVE EXTENDED OUR DISTRIBUTION. SO CHECK OUT THE WEBSITE TO SEE WHERE TO GET YOUR HARD COPY OF THE SPORTSGUIDE MAG.Otherwise download your Free mag: www.sportsguide.co.za

Check out our competitions on the our Website, our advertisers are constantly giving you more!

Contributors: EDITorIAL: glen gore, mark collins, nic kinsley, barry lewin, brian kruger, norrie williamson, greg albert, mirelle gerhardt, rowena curr, jane kilian, graham bird.

PhoToGrAPhIC: jon ivins, jacques marais, oakpics.com, craig dutton, k. trautman, colin baxter, bianca schmitz, tracy ward, www.beyondrice.com, www.itu.com,

PUBLISHERS: THE FIRE TREE DESIGN COMPANY (031) 265 0050

Send your event info to: [email protected] Advertising: [email protected] ENJOY FREE INFORMATION BROUGHT TO YOU BY ADVERTISERS & SPORTSGUIDE

What makes SportsGuide different? SportsGuide is the largest print and web circulated multisport event magazine in the country.

SportsGuide is the first and only multisport magazine in South Africa that has a fully electronic version that can be downloaded off the web (every edition of SportsGuide can therefore be internationally accessed).

Innovative distribution by targeting the sports market directly (also

distributed in event goodie bags).

DISCLAIMEr: Although every effort is made to ensure accuracy, the publishers, personnel, printers, distributors and/or other related parties do not accept any responsibility whatsoever for any errors or ommissions, or any effect arising there from. The views of correspondents are not necessarily those of the editor or publisher. All rights reserved. Copyright exists on all material. reproduction by any means without permission is prohibited

a pair of rydon Crystal red. plus a rudy project Cycle Top goes to: John Peterson a rudy Zuma Helmet. plus a rudy project Cycle Top goes to: Zea oosthuizen a pair of SiDi Giau Shoes. plus a rudy project Cycle Top goes to: Sameer

A pair of Premier Ultra KFS VI go to the following winnersMartin Birtwhistle, Mario rankin, James Neville, Shane Farrimond, rob Le roux

Winner of the entry to the 2010 Transandes MTB Challenge:reece hammill

Congratulation to all our SportGuide winnersand thank you to advertisers and sponsors for the awesome prizes

BooKSInto the Washing Machine – Craig Wardell, Sven Iversen, Lauren Lowry, J Neville, AntMad cows and River Spiders - Kayleigh

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This year’s Tour de France riders have completed their 21 stages, and covered the 3500kms that make up the Tour.By the time that the peloton reached Paris, the yellow jersey already had an owner - Alberto Contador is now the second

Spanish rider to lay claim to more than one Tour de France title. he finished the 21st and final stage in 97th place.After the flag fell to signal the start of racing on the final day, there was a brief mock attack from Contador, but from the first kilometre until the 111th, the peloton rode at a tranquil pace. once on the streets of Paris, however, the attacking began. The first to surge ahead was Calzati (AGr) but he was quickly chased down. Then Beppu (SKS) launched an attack before the haut des

Champs and took six others with him. The escape was: Veikkanen (FDJ), Coyot (GCE), Dumoulin (CoF), Pichot (BBo), Barredo (QST), Wegmann (MrM) and Beppu (SKS). By the third of the eight laps they were ahead by 35”. Ignatiev (KAT) made a bid to try and join the leaders but failed. Columbia took control of the peloton and all nine riders from Cavendish’s team stayed on the front of the bunch from the moment it arrived on the Champs-Elysées. The final stage gave Mark Cavendish another chance to

show that he is indeed the fastest man in the world when it comes to sprints, his nearest rival was Mark renshaw.The victory was so comprehensive that there was daylight between the two Columbia riders and the rider in third, Garmin’s sprinter Tyler Farrar.www.LETOUR.FR

sMs tEXt DiArY

On the ground reporting from the Tour... Greg Albert (Cyclesphere, Durban) attended this year’s event...

tuEs 21 JulYGreg: Saw Voight crash! Shame, Wow spectacular!Mirelle: Kewl…hope he’s ok though… did u have to ride up a mountain today ? (he did… rode last bit of St Bernard… said he was exhausted.)Mirelle: Will you be in the car tomorrow?Greg: Yip from tomorrow. I’m broken right now. We on way back to clean bikes and fit tubes. Then to dinner with the teams.

WED 22 JulY Mirelle: Looks like magic day there. Will be looking out for you on TV… enjoy!Greg: Sitting in start village having coffee. • Raining!• In car behind George Hincapie• Behind Menchov• (16:08) Just passing Horshovd• (16:08) With the leader (Quickstep)• (17:15) Behind Contador

thursDAY 23 JulY 07h47Greg: We just rode the time trial road. Wow, what a climb in it. The Col de Bluffy! So steep! It is around a lake, so beautiful. I will be in the car today and in TV helicopter from 2.20pm. What a tough day in the office.

Mirelle: 12:57 Where u now?Greg: Working with the mechanics in the team area. Next to Lance. The security is crazy. Got a cap from the Astana camp.Mirelle: Cool have you spoken to LanceGreg: Impossible! So much security.• 15:10 Watch the start line now... in the silver VW MPV car with white ball on roof. In the car with owner of Mavic and Scott, and the Director of the Tour... with rider 172.• Battery dying. On the 50m to go VIP stand.

upDAtE of 23 JulY tiME triAl DAYGreg: Mind blowing day! rode the time trial route in the morning. The steepness of the hill for time trial was insane. We then went to the race village at 9.30am. With it being a time trial there was not too much pressure on vehichles. We only had to follow some riders where they were short of teams cars. At 12pm I went for a tour with the tour director. We then boarded the helicopter and followed the riders from the air. Then we moved on to watch the finish of

Lance and Contador from the VIP box. The talk at breakfast this morning is about Lance’s new team and the jobs that will be available. The mechanics job is tough, as some haven’t seen their families for months. I’m in car three today, so not too close to action...www.CYCLESPHERE.CO.zA

5FREE MAGAZINE DOWNLOAD [www.sportsguide.co.za]

More than 30 riders were geared up in Rudy Project sunglasses and helmets at the 2009 Tour de France! The brand new Noyz fluo sunglasses, in the vivid winning shades of green, pink and yellow, certainly did not pass by unnoticed.

Among the Rudy Project athletes of international fame are the likes of top champions, such as Ivan Basso and important teams, such as Milram (who were also wearing Rudy Project helmets), Fuji Servetto and Vacansoleil. Tour de France editorial brought to you by Rudy Project

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Tweet (Graham Bird) phoned and asked if I would consider

being on standby for Team McCain in case hanno Smit’s passport wasn’t ready on time. he caught me at a bad time: I said yes! I spent the next five days trying to get out of it! Perhaps I just wasn’t thinking... a point of view taken by my wife. “You haven’t even sat on a bike for two years.” Hmm... I can see that could become a problem. I phoned Tweet again, “no problem, we’ll pull you.” (Boy did I make him regret those words!)

We met up with Jacques Marais outside the cathedral in old town Leon. Laughing and rejoicing in each other’s company, we ordered pan con jamon and cervesa from a bar off the square. Back at Valporquiero I met up with former team mate Davit, Team Buff, who was lending me a pair of rollerblades. I tried them out, while Tatum watched with amused anxiety. She finally satisfied herself that I wasn’t going to kill myself... I think.

The start was marked with a desperate clash of hiking poles, with asphalt flashing

menacingly past below. Despite never having been on rollerblades until the day before, I kept upright for the first 7km. Ahead of me the rest of the team looked like seasoned veterans of the sport. When the switchbacks started I wrenched my feet out of the blades and ran the pass, whilst the others elected to stay on their wheels, Andre had my pack. We had lost some time on the Scandinavians by the time we crested the col (a pass between mountain peaks), but not more than expected.

Soon we were on foot, scampering along a technical ridge. The team was ecstatic, as we were now moving with an easy grace, belying the nature of the terrain. We managed to shake off a few mid-pack teams in this spectacular mountain section.

The bike legs turned out to be some of the most difficult I have ever had to negotiate in all my years of adventure racing. With long sections of “hiker-bike” I was nearly able to mask what a pathetic state of cycling fitness I was in. Nearly! By the time we got to the transition on the side of the lake I was blown.

We had to split up for the next stage with Andre and I tackling a 5km hike over a mountain peak, whilst Tatum and Tweet combined for a 9km paddle. We would rendezvous on the far side. Without a moon the night was pitch black, and the navigation technical. on the water, Tweet only had the skyline to reference with his map and the difficulty was discerning what exactly the skyline was. A grove of trees 200m away could easily be confused with a mountain peak 20km away. But that was his problem, ours lay in the thick vegetation. As long as we were climbing we could not be going too far wrong. Thick bush gave way to steep rock and soon Andre and I were rock climbing. Technically we weren’t challenged, but the face we were climbing was steep and one slip would almost certainly have been fatal. The rock faces closed around us and I began to seriously doubt my route choice, retracing our steps would not have been easy.

Andre was in the lead, attacking the face above him with brash confidence, whilst I glanced uncertainly at the map whenever I felt secure enough to hold on with just one hand. It

UNCOVERED

You learn and discover new things about yourself, You adjust your outlook on all things, from life in general to small issues,You come out of each race with a new philosophy on how to tackle things.This race was possibly one of the most spiritual journeys I have ever had.” Graham Bird

“Each adventure race is a spiritual journey for each person that competes...

THE MCCAIN ADVENTURE ADDICTS TEAM: Graham “Tweet” Bird, Tatum “Hobbit” Prins, Andre “el G-spot” Gie, Mark “McCormack” Collins

iiThe mccain advenTuRe addicTs

bimbacheeXTRemeaRspain BY MARK COLLINS

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was becoming increasingly obvious to me that it could never have been the race organiser’s intention that anyone come this way. Finally it seemed as if we had reached the top of a pinnacle in the black night sky. Balancing on a rock no more than 1.5m across, I was looking for a ridge. “It’s behind me,” said Andre. I peered around his shoulders, sure enough, a rock knife edge no more than 0.5m wide trailed off into the night. on both sides our torchlight’s plunged off the edge into bottomless darkness. I could not remember when last I felt more alive.

Tweet and Tatum were already at the swop over and hypothermic. With as little fuss as possible, we parted after exchanging vital bits of navigational information, although we were following different routes. Andre and I wasted no time in getting paddling, and our exertion shook off the cold. I found myself pleasantly comfortable paddling behind Andre’s powerful stroke and was enjoying the dead reckoning navigation, whilst silently appreciating the navigational feat that Tweet had just pulled off having had a vastly more complicated route to negotiate. Although ours was pleasantly challenging enough.

It was always going to be too soon for me to be back on the bike. I was saved by severe inclines, that few teams could ever hope to ride up with packs on their backs. We headed up a valley at first light. As long as we were pushing I was recovering. Surprisingly, our team did not seem to be losing ground on the biking legs just yet. on the last 20km of flat tar road before the transition the team wanted to put the hammer down, as we were now in the top five. I became well acquainted with the other end of the tow rope on Graham’s bike - I think it has my name on it, seriously.

A long paddle across a flat lake took us between two giant headlands exactly like those rock gates in the Lord of the Rings. A 22km rafting leg followed, this was like being on holiday for our team and as we picked lines down countless rapids we spoke about many things, including the man whose shoes I had come to fill. The holiday ended abruptly in a

small village where the river met the end of a long rocky spur. on foot we picked our way up the ridge, and then into the forested slopes of yet another mountain range. We picked up two more checkpoints as the long spring day gave way to darkness. I was navigating... Up until here I had hardly put a foot wrong with the map in hand, but now there was no obvious route. I tended towards being conservative, not wanting to risk getting trapped in the choking vegetation. hindsight is an exact science and a more aggressive approach would have served us much better. As it was, we meandered our way ineffectively on a roundabout route and then missed the check point. After much searching we eventually found it and tried to pick out the line of least resistance between us and the transition, which was 20km away. It was a long cold trek punctuated by frequent sleep monster attacks.

After our compulsory four hour sleep we felt refreshed and actually went on to enjoy the next inline skating leg, which was over before too much pain was experienced!

We started the monster hike and almost immediately I began to blister. Tatum lent me some duct tape, but we were in a hurry and I rushed the job. Tweet picked some great lines into the mountains, which were breathtaking. The team was moving at a steady pace now, but I was hurting. We dropped down a snowy slope and into a valley with multiple waterfalls cascading off the craggy walls. Not wanting to break what was a good rhythm I just gritted my teeth, whilst trying to detach myself from the feeling of my shoe ripping flesh from my heel.

The last bike was the easiest of the three on paper, but I was dreading it. I knew that a ride-able biking leg would leave me completely exposed. I wasn’t wrong. 30km into the ride we began a moderate climb and my park light went on. While the others were comfortable pedalling, I had to dismount and push. on the gentler climbs I attached myself to the tow rope on Andre’s bike and although this improved the speed of the team considerably, it gave me little respite. Gradually I got slower and slower,

until even pushing the bike was too much effort. The whole team took turns helping me. It was frustrating for everyone. We could feel the other teams in front and behind us putting time into us.

I was in need of recovery when we eventually reached the transition early in the morning. The other three attacked the food bin and then jumped into their sleeping bags. Tatum mothered me for a while. I lay awake trying to force some food down. An hour later I felt hungry and wolfed down a tin of ravioli, before announcing to the team that I was ready to go. Not expecting much from me on a 650m climb on the rollerblades, the rest of the team didn’t exactly spring into action. We started off gingerly and then surprised ourselves. I was actually rollerblading now. This seemed to energise the whole team and we attacked the climb with relative enthusiasm.

The last trek was long and hot. I had the map again, picking out the line of least resistance from the mountains through a rural valley as we trudged along in the heat. At one point we all submerged our upper bodies into a horse trough in an attempt to cool down. It was dangerously hot. Not even two hours later we were being lashed by meter high waves on the last paddling section. It was exhilarating, but we got soaked to the bone and were dangerously close to being hypothermic. Shaking like drowned rats we donned dry gear at the transition.

An authentic orienteering section rounded off the route and shortly after sunset we entered the village heading for the cathedral. The village square crowds had long disappeared, but Jacques Marais was there with four tall cevesas. Life was good!

Coming fourth in that field, on a difficult course was an excellent result and one we were all proud of. had Team McCain landed with their full squad intact I am sure that the podium would have been in reach. one can never say what would have been. All teams have their problems and if there is such a thing as a “clean race” I have yet to see it.EDITORIAL BROUGHT TO YOU BY www.MCCAINADDICTS.CO.zA

THE MCCAIN ADvENTURE ADDICTS wISH TO THANk THE FOLLOwING TEAM SPONSORS, wHO SUPPORT OUR ADvENTUROUS LIFESTYLES: MCCAIN, CAPESTORM, PvM, SALOMON, BLACk DIAMOND, GIANT BICYCLES, ISLAND TRIBE, AND SqUIRT. i

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1305 - Sportsguide Strip Ad FA.pdf 2/25/09 10:35:19 AM

Adventure racing is one of the most gruelling sports on

the planet. With races taking anywhere from 2 hours to 10 days to complete. Preparation is a vital component to successfully completing an adventure race of any length.

With the multi-sport nature of the sport, getting to the start line generally means packing gear and kit for a variety of sports. The majority of races are predominately made up

of the three main Adventure racing disciplines: running/hiking/trekking, mountain biking and paddling. Most race organisers will stipulate a compulsory gear list, which comprises most of the standard gear that is generally required. Most beginners to the sport find these gear lists daunting and intimidating, while experienced racers find some lists burdensome and excessive.

Ultimately the gear lists are there for your safety. once you get your head around this fact, you will start to fully appreciate the gear that you carry throughout an adventure race. A majority of the gear you won’t end up using throughout the race, but it’s when you get into trouble that this gear is vital and can mean the difference between life and death. You only need to use a piece of gear once in an emergency situation to fully appreciate it.

There is always a trade off between the amount of kit you want/need to carry versus the weight. You want to carry the right amount of kit in order to be able to get through the race safely, but also to keep the weight down so as to be able to keep moving quickly. The trade off is always a tricky one and the balance is hard to get right. once you get more experienced, you get a feel for what you need to take and what you can afford to leave behind. This varies from race to race, depending on the conditions. We have had some races where we have carried kit bags in excess of 6-8kg each and other races where we have only carried 2kg. Whether a race is supported or unsupported also determines how much kit needs to be carried at all times. on a supported race you see your secs at various times, allowing you to dump used kit and collect new kit, whereas in an unsupported race you will generally need to carry the kit the whole race.EDITORIAL BY GRAHAM BIRD, BROUGHT TO YOU BY www.MCCAINADDICTS.CO.zA

ADVENTURE RACINGPh

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: Jac

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Mar

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GEARING UP TIPS FROM GRAHAM BIRDMOST RAcE ORGANISERS wIll STIPUlATE AT lEAST THE FOllOwING MINIMUM GEAR:

BAcKPAcK Getting a comfortable, light and practical backpack with easily accessible pockets is very important. Salomon has been the top backpack in South Africa for the past few years. This is on your back for the whole race, so choose wisely.

SAFETY BlANKET An emergency blanket made of foil, which reduces heat loss in emergency situations. Each person in the team should have one.

KNIFE Generally, one knife per person is stipulated. In five years of racing, if I have used my knife more than three times it’s a lot. I think one knife in the team is sufficient.

cOMPASS This is very important for the navigator. Two in the team is always a good idea in case you lose one.

HEAD TORcH It is important for each person to carry one of these at all times. You can never be sure how long a specific leg will take and you don’t want to be out there at night without one. Black Diamond Icon and Cosmos torches are brilliant. They are comfortable to wear, bright and can get through 2/3 nights on one set of batteries. The better the lights are, the faster you can move.

SPARE BATTERIES Always a good idea to carry at least 1-2 sets of spare head torch/bike light batteries per team. You don’t want your lighting system to die on you half way through the night, it will slow your team down dramatically.

SAFETY ROPE Most organisers will stipulate that a team carries either a 10 or 20m safety rope. It’s there if your team gets into trouble... an important piece of gear, depending on the terrain that you are going through.

MOBIlE PHONE This is a vital piece of safety equipment. They should spend the whole race off and at the bottom of your backpack, but if you do get into trouble, heading to the nearest high point means that you can get help sooner rather than later.

FIRST AID KIT Compulsory! Some organisers will list the items that are needed in the first aid kit to avoid teams trying to save weight by skimping on the items in the kit. A roll of strapping tape, blister plasters, anti-inflammatory pills, painkillers, and anti-diarrhoea pills are the most important items.

SHElTER Some organisers require this to be carried by the team depending on the terrain. I question the need during some races, especially in warmer climates. The shelters carried by adventure races are small or just a groundsheet to throw over a tree, it’s hard to imagine them being helpful. We carry a bothy bag (a huge bag that the team can all cramp into to generate heat) should a team member or the whole team get too cold to continue. As soon as you stop moving, you get colder!

SlEEPING BAG This is vital, depending on the terrain, conditions and length of the race. A good warm sleep in a sleeping bag is worth a lot more than a cold restless sleep under a space blanket. It is always a weight trade off though.

PFD / lIFEJAcKET For the water legs, they are very important for obvious reasons. Get a good PFD that will be of benefit in a tricky situation, rather than a light one that does not really help you when you get into trouble.

wATER PURIFIcATION

This is possibly one of the most important items, although some organisers do not require it. Should you run out of water and come upon a dodgy looking piece of water, you will be glad you have it. They are light and small.

PADDlE For long paddle legs down a rocky river, it is worth carrying a spare paddle for the team. It means being able to continue at speed if one of the team break a paddle.

MOUNTAIN BIKE Make sure that you have a well serviced and working mountain bike when you go into a race. Your bike goes through a lot in AR, and there is nothing worse than bike problems that could have been avoided with proper preparation.

lIGHT - RED FlIcKERING

Important for the bikes on the night sections when you are expecting cars along the route.

MTB SPARES You need to be able to sort out the majority of bike issues that could arise out in the field. We generally carry spare tubes, puncture repair kit, spare valves, chain breaker and links, drop out for the rear derailleurs, spare brake pads, bike tool & pump. With these on hand you can generally keep moving.

DRY BAG It is always wise to carry your kit in a dry bag. You never know when you might need to swim a river or if it will rain. You don’t want your warm clothing and sleeping bag to get wet.

cOlD wEATHER GEAR

This is the most important gear to carry, especially when you get into trouble! Most race organisers make it compulsory, and I always carry it! A base layer, like the Capestorm Vapour series or Puffadder is our warm clothing of choice. We always carry warm tops with us, and depending on the conditions we also have bottoms.

wET wEATHER GEAR

Also very important. We use the Capestorm Vantage Jackets. This gets you through those wet times and is also important for those cold morning hours or when the wind picks up.

wHISTlE Although I have never used my whistle, these are important if you get separated from your team mates, or if you get into trouble and you need to attract attention. These should be very accessible.

MTB HElMET No helmet, no ride. Some race organisers make these compulsory for all legs, including the trekking and paddling legs depending on the terrain.

clIMBING GEAR This is essential for the sections when there is rope work.

PADDlING GEAR For the paddling sections. It is always good to have warm gear that you can use specifically for the paddling sections, as it generally gets wet and you don’t want to have to use wet gear through the next legs.

SHOES Your feet are king on any adventure race! If you don’t look after your feet you will have trouble finishing. It is important to have comfortable shoes that you have used before. A spare set is also a good idea. I have been racing in the Salomon XA Pro 3D shoes since 2005 and my feet are very comfortable in these now.

SOcKS Have a few pairs of socks that you are used to, there is nothing better than putting on a new pair of socks during a race.

SUN ScREEN Always handy to carry a small tube of sun protection cream to apply on those long legs when the sun is beating down on you. We carry small tubs of Island Tribe SPF30, which is easy to apply and lasts the whole day.

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9 [www.sportsguide.co.za]

HYPERTENSION

Unfortunately hypertension is known as the “silent killer”, as there are often no obvious symptoms. Its effects however are far reaching: risk of stroke, heart disease and heart attacks are some of the possible consequences. A simple definition of hypertension is blood pressure that is 140/90 or higher.

once you have been diagnosed as hypertensive, you will need to make some lifestyle adjustments. Luckily exercise can make a major difference in your life! research has shown that aerobic exercise can reduce systolic blood pressure by around 11mmhg and diastolic BP by around 9mmhg.

Before we take a look at what you can be doing in your exercise routine to reduce the effects of this potentially crippling disease, let’s work out your maximum heart rate (MHR):

Mhr = male: 220 – age female: 226-age To work out Target heart rate (Thr) = Mhr x % e.g. if you are a 25 year old female: THR = 201 (226 - 25) x 70% = 140.7

Now down to some exercise pointers:Train large muscle groups - i.e. your arms and legs. ➤

Do aerobic activity - walking, cycling, ➤

swimming,cross trainer, running.

Exercise 3-6 days per week, for 30- ➤

60 minutes at 40-70% of your MHR.

Weight training is not recommended as the ➤

primary activity, but should be combined with aerobic training using lower resistance and high repetitions. This would be with a weight that you can comfortably perform 12-15 reps with, proper technique and without holding your breath. Cardio is needed to strengthen the heart and get your fitness levels up, so that you can lower your blood pressure.

Weight training should be of moderate intensity ➤

- 30-60% of your maximum effort - the goal is to improve muscular strength and endurance.

Avoid overhead exercises such as the ➤

shoulder press. This promotes the valsalva manouevre, which is the holding of the breath, and causes an increase in blood pressure!

Practice proper breathing techniques when ➤

doing strength training. Breathe in on the easiest part of the exercise, and out on the hardest part. For example: with a biceps curl you would breathe out when you curl up, and in when you lower.

The cooling down period should be extended - ➤

This ensures that your blood pressure does not drop too quickly after exercise.

by Jane Kilian (Sport Science (Bsc.) Exercise Science (hons.) reebok personal trainer).

www.gijane.co.za Join the gi jane personal training group on facebook. DISCLAIMER: PERSONS USING THIS INFORMATION, DO SO AT THEIR OwN RISk. THIS INFORMATION SERvES AS A GUIDELINE ONLY, AND SHOULD NOT REPLACE ANY DOCTOR’S ADvICE. GI JANE PERSONAL TRAINING wILL NOT BE HELD RESPONSIBLE FOR ANY DAMAGE wHILE USING TRAINING ADvICE FROM THIS ARTICLE OR THE TRAINERS FEATURED IN THIS ARTICLE.

Packed with extra-cushioning for all-terrain running, the new Salomon XT Hawk All Terrain Running Shoe for men soars in lightweight raptor agility. Its quick drying breathable mesh upper is strategically supported with a Sensifit system of textile overlays, while its Quicklace one-pull, lacing system provides convenient, durable, enduring customized fit; a lace pocket on tongue lets you hide any extra lace.

In adverse terrain a mud guard, rubber toe cap protect against the elements, while medial posting, Agile Chassis System targets pronation control for optimum stability. A running Contagrip outsole that blends grip, durability, specifically places forefoot grooves for foot mimicking flex, refines the toe launch, targets the braking lugs for maximized traction.

One OF ThRee salOmOn

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Running shOes up FOR gRabs

enter on

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fEAturEs:

· Material: quick drying breathable mesh upper

· strategically placed textile support

· Mud guard protects against the elements

· protective rubber toe cap

· sensifit system of overlays wraps the foot for a precise and secure fit

· lace pocket keeps lacing out of the way

· Gusset tongue

· Quicklace one-pull, lacing system is convenient, durable, and ensures a customized fit; lace pocket

on tongue lets you hide any extra lace

· sockliner: ortholite creates a cooler, drier, healthier, and better cushioned environment under the foot

· Medial posting double density for pronation control

· Midsole: AgileCell Muscle

· Agile Chassis system gives optimum stability

· running Contagrip outsole blends grip and durability; specifically placed forefoot grooves flex like your foot; defined toe off and braking lugs maximize performance

· Weight: 280g

www.salomonsports.com

When you get right down to it, what we all need is a place to go... A place where we can escape the noise of our lives and just relax.

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NUTRITION roWENA CUrr rD(SA) rEGISTErED DIETICIAN

In all endurance events, your nutritional strategy can make or break your race, and adventure racing is no exception. however, this sport also has many challenges that can make ideal nutrition difficult. Many Ar athletes run into problems as a result

of a mismatch of nutritional needs and food intake. This carries with it a high risk for nutritional problems, particularly nutrition-related fatigue. The penalties for such problems can be significant - fatigue will lead to impaired performance, reduced concentration and skill, as well as poor judgement. In a harsh or dangerous environment, mistakes and bad judgement can lead to serious injury.

ENERGY REqUIREMENTSThe energy requirements of Ar can be extremely high, particularly during a multi-day event. Many of the activities involve hours of strenuous exercise, regularly accompanied with high levels of adrenalin as a result of fear and excitement. These high-energy expenditures need to be met by high-energy intakes, in order to prevent severe energy deficits (which can result in muscle breakdown). Energy deficits occur not only because energy needs are high, but because of the difficulties in consuming large quantities of food. Quite often you may go for over 24 hours without seeing your seconding team, and there is also the possibility that you may get lost. obviously, for these reasons, you will need to carry sufficient food with you, which can contribute to significant amounts of weight to cart around if you are not careful with your choices.

FLUID AND HYDRATIONSweat losses can also be very high during prolonged exercise, particularly in hot environments. Dehydration contributes to reduced performance, and greatly increases the risk for fatigue-related accidents and injury, as well as thermal problems (hypothermia and hyperthermia). Lack of access to adequate fluid supplies is a major factor in causing dehydration. As fluid is heavy to carry, athletes often limit the amount that they carry during an event. Most athletes should aim for about 400-800ml of fluid per hour depending on exercise intensity, environmental conditions, gender and body size.

FUEL NEEDS DURING AN EVENTThere is a large amount of evidence that a regular intake of carbohydrate during prolonged exercise will improve an athlete’s

performance. This can be achieved by consuming carbohydrate-rich foods and fluids during an event. An intake of 50-60g of carbohydrate per hour is recommended (see list of foods containing 50g carbohydrate). Again, the biggest problem in achieving optimal carbohydrate intake is access to supplies. During low intensity, long duration exercise, fats also provide a significant amount of energy for muscle metabolism, so it is useful to include some higher fat snacks (e.g. dried wors, peanut

butter sandwiches, peanuts and raisins).

RECOVERY Lengthy stages in harsh environments, together with reduced access to supplies during exercise, usually results in most Ar athletes reaching their seconding team dehydrated and fuel-depleted. For this reason, the seconding team has a very important role in helping these athletes to replenish their fuel and fluid stores, in order to optimise recovery for the next stage or day. They need to ensure that athletes have a good intake of carbohydrate, protein and fluid.

PRACTICAL TIPS FOR YOUR EVENT Plan your dietary requirements by ➤

methodically going through the stages of the race – you will need supper the night before the race, a snack before the start, snacks to carry with you, one main meal for every day of the race (also plan a few extra meals just in case the race takes you a bit longer than expected), and plenty of fluids.

Making use of a carbohydrate-containing ➤

sports drink is useful to help meet both fluid and carbohydrate requirements simultaneously. Look for a sports drink with a concentration of 4-8% carbohydrate.

Make sure you have practised using your ➤

sports drink of choice, as well as any other supplements (it is too late to realise at the start of the race that you don’t like the taste of the drink that is in your camelbak).

Provide your seconds with written instructions ➤

about your supplements and snacks.

Make sure you include a selection of different ➤

types of snacks, in order to prevent boredom. Don’t make the mistake of only taking sweet things - include savoury snacks as well.

BY ROwENA CURR RD(SA) REGISTERED DIETICIANkINGS PARk SPORTS MEDICAL CENTRETEL: 033 3422649

enduRance RacingcOmmOn nuTRiTiOn issues & Tips FOR OpTimal nuTRiTiOn duRing an aR evenT

fluiDs

selection of hot & cold (water, fruit juice, tea, coffee, hot chocolate)

fooDs ContAininG 50G CArbohYDrAtE (for during event)

800-1000ml sports drink

1-2 sports bars

2 cereal bars

6 baby potatoes

1 handful jelly babies

1-1½ sports gels

8-15 pieces dried fruit

2 slices fruit cake

10 marshmallows

2 bananas

3 tbsp raisins

Meal & SnaCk iDeaSportAblE snACKs to CArrY With You

Dried fruit

Energy bars, cereal bars

Dried wors

Chocolates

peanuts and raisins, trail mix

sports gels

Marie biscuits

baby potatoes

Jelly babies, wine gums, jelly tots, super C’s, nougat

fruit cake

Chinese crackers, mini cheddars

sandwiches (peanut butter, jam, marmite)

Meal & snack ideas for seconds to have available

brEAKfAsts

Quick cooking oats, oatsoeasy, tastee wheat, cereals

fruit, yoghurt

Muffins, crumpets, pancakes

MEAls

stews with smash or couscous

spaghetti bolognaise

soups

rolls with chicken/tuna/cheese

pasta/instant noodles with chicken/tuna & veg

snACKs

fruit

sandwiches

liquid meal replacements

Yoghurt, drinking yoghurt

Cereal bars

biscuits

fruit buns, fruit cake, muffins

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cROss

Runners, who have focussed only on running, are often criticized for looking gaunt, too thin, feeling weak in the arms etc… any cross training that will help develop the core and build some arm strength will go a long way to dealing with those criticisms. Upper body strength and core strength will in turn have a very positive effect on your running.

THE BENEFITSenables you to maintain levels of aerobic, and in some cases anaerobic fitness, whilst exercising other muscle groups

helps build your base fitness

helps with the continuation of your development of stamina

provides strength to those areas that were neglected when you focussed purely on running

assists with your breathing

assists in providing more hip flexibility, which will improve the efficiency and strength of your running

helps with your speed work and any other quality work (hills, fartlek, intervals) that you may include in your programme

helps you relax and feel more confident when you run

It makes you feel better!

having hopefully convinced you of the benefits of cross training, all that is required of you is to build it into your programme...

CORE/ABDOMINALpilates/spin/step/yoga classes last 45mins and require no thinking – just follow the instructor in front of you. These classes are readily available at most gyms.

IN THE POOLDo speed sets, buy a set of swimming paddles to help develop your arms, making sure that you finish your swim with your arms feeling tired and your lungs heaving.

IN THE GYMGrab your gym towel and spend 15 mins on the rowing machine, 15 mins doing

abdominal exercises and 15 mins working your arms with light weights and many repetitions.

If you are up for a challenge and are able to afford it, work with a personal trainer. Give them specific instructions to develop and strengthen your core and provide you with some upper body strength to compliment your running. If the trainer has you glugging litres of protein shakes and is pushing you to lift weights more than half your body weight, that trainer may not have understood your request – find someone who does understand. It is best to try and do 2 - 3 sessions a week during the “off season”. Continue running 2 or 3 times a week as well... and you will slowly notice that your running will feel easier and you may even start running faster.

TRAIL RUNNING/CROSS COUNTRYCross country races are mainly 8-12km races consisting of a number of loops, that are run on dirt/ grass/ along a trail. For example, there is a cross country league in KZN that is scheduled for most Saturday afternoons during the winter months. The courses are usually quite varied and require speed, the ability to run up and down short steep hills and to deal with fairly uneven footing. It is very, very good training for those who require some strength and speed work. For those who are looking at competing in events such as the XTErrA series, the Jeep Apparel series, or the Triple Challenge, cross country should be your main focus for your running training.

A change in the running surface, the inconsistency of the route, the concentration that is required when running off road are aspects that require development. If you live in the city and don’t have the advantage of running on a farm, through the bush or up a mountain, then always run off the road or pavement. Not only will your running partner think that you are being very polite by running next to them and allowing them

to stay on the road/pavement, but you

will have to concentrate on where you are

running... you will deal with an inconsistent

running terrain and will be working a lot

harder than your partner. You can be

ducking plants, trees, hopping over rocks,

running on grass, sand, gravel, etc and

all while holding a conversation with your

running partner- impressive!

DON’T FORGET THE BASICS

“Train the terrain” (which we dealt with in the last edition).

Ensure that you have the correct shoes for the race (this depends on whether you require rock grip, quick drying, mud resistant, or stability type shoes). There are many types of trail shoes that have varying features to suit particular terrains. More often than not, the ordinary running shoe that is designed for the road is not sufficient for trail running and you may run the risk of injuring yourself if you compete in or train for a trail race in your ordinary running shoe. having said that, like anything, do your homework before investing.

Make enquiries about the temperature and weather conditions. A perfect example is a famous race that runs in the Maluti mountains in the Eastern Cape, starting temperatures range between -10ºc and -14ºc, the runners cross frozen rivers and waterfalls and more often than not run in snow, however, the temperature at the end of the race can be in the upper 20s. Preparation for that race requires careful planning. It doesn’t help arriving at the start of that race with a ski jacket and boots unless you have shorts and running shoes in a back pack. The same principal applies to other trail runs, study the course, speak to people who have done it, ask them what challenges they faced and prepare accordingly.

WINTEr IS UPoN US! ThE MorNINGS AND EVENINGS ArE

DArK AND CoLD, AND ThErE IS A hUGE TEMPTATIoN

NoT To TrAIN. it is triCKY to bE pounDinG thE

pAvEMEnts or thE tAr in thE DArK... ThErE IS

hoWEVEr No EXCUSE For NoT MAKING USE oF ThE

“off sEAson” to stArt Cross trAininG (any otHeR

foRM of tRaInInG, otHeR tHan tHe dIscIplIne tHat

you noRMally tRaIn). For roAD rUNNErS, ThIS CoULD

MEAN sWiMMinG, CYClinG, GYM WorK, CorE

EXErCisEs (pilAtEs, YoGA, stEp ClAssEs, sit-ups,

roWinG MAChinEs), trAil runninG or Cross-

CountrY.

TRaining

RUNNING & TRAINING NIC KINSLEY

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i

TRIATHLON SWIMMING GLEN GorE [email protected]

PeriodsWe are going to divide the swim training up into three period cycles over the next few weeks. Period 1 will be dedicated to going really long (but slow). Period 2 will be short and sharp and period 3 will be a combination of both, with some rest days thrown in between. We need to complete at least 3 to 4 of these periods to give ourselves a shot at going well over the half ironman swim distance.

Strength WorkTo get the best performance out of your swimming, we will also dedicate 3 x 30 minute gym sessions per week to be included in our build-up to the 70.3 event in January. A combo of some specific weight training and swimming during your peak training periods, will no doubt help you swim faster and better.The below mentioned programs are geared towards the intermediate/strong age group

type swimmer who has a suitable amount of training km’s under their belt. The program can be easily adapted to both novice and the more ‘elite” swimmer by simply decreasing or increasing total distance from between 15 – 20%. We can also lower and increase the recovery time between sets to make the program truly work for you.

proGrAM prEpArED for You on nthE nEXt pAGE

With the winter weather now firmly entrenched into our daily lives, it’s time to start thinking about upping your training with specific emphasis on the swim discipline as we start aiming towards the Spec Savers 70.3 event in January. Hopefully you have kept up your swim training and have some kind of base from which to work. We still have plenty of time to get ready and the following program should go a long way to getting you back on track and set for a PB swim over the 1.9km distance.

impROve yOuR swim

Times

iph

oto

Bian

ca S

chm

itz

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pROgRammeTRIATHLON SWIMMING GLEN GorE [email protected]

GYMIf you don’t have access to gym with weight facilities, there are a number of dry land exercises which one can do, to compliment the swim stroke action. Your best and cheapest form of weight training outside a gym environment would be a pair of stretch cords. A couple of hundred pulls on these cords (done with the proper arm action) will be worth its weight in gold come race time. The maximum amount of time spent in the gym during your heavy training phase, should last no longer than 25-30 minutes. Well equipped gyms provide a super circuit which give you an all-round body workout in a short space of time.Concentrate on upper body strength and include sets of 3 x 12 reps each. Lateral pull downs, shoulder raises, bicep curls and tricep pushdowns are the most beneficial when it comes to swim specific exercises. If at all possible, combine the swim and gym program into 1 visit with the weights preceding the swim portion.

PERIOD 1 (lSD -lONG SlOw DISTANcE)

Mon

Gym as per above

Swim drills Main set cool down Total

400m catch-up drills with bilateral breathing (every 3rd stroke) slow warm-up.400m kick easy fins (kickboard only if you don’t have fins), do a butterfly kick very 4th 25m or 50m depending on which pool facility you have access to.

3 x 800m swims, rest 1 min after each one (middle 800m will be pulling with paddles) pace is slow but try and drop time by 20 secs per each one.

6 x 50m moderate swims, rest 15 secs after each one.

3500m

wed

Gym Swim Set cool down Total

25 minutes gym before you hit the water, same as per Monday’s gym program. Keep it simple, fast and not too heavy.

Swim 3km straight, no rest, pace is relaxed. I love this workout. If it is done on a weekly basis with the time taken each week, it will do wonders for your race times. Make sure you accurately record each and every one of these swim times for future reference.

16 x 25m on 40 secs breathing every 5th stroke only, pace moderate once again.

3400m

Thu

No Gym

warm-up Main set cool down Total

10 x 100m pulling (choice of pull buoys or paddles) resting 15-20 secs after each one.

6 x 400m descending in overall time from 1 through 6. Start really slowly but drop 5-10 secs per each 400m making your last the fastest one.

4 x 50m moderate on 60 secs

3600m

Sat/S

un

Gym Swim set Total

30 min gym preceding the swim. If you have access to open water that is warm enough, do a 45-50 min wetsuit swim. First half would be used to warm-up while second half would include some race pace efforts over short distances (fartlek with intervals over 100-200m metres in length). If you cannot swim in the open water, then head for the pool and do 4 x 1km sets resting a full 2 min between each set (1 and 3 are swim only, 2 and 4 are choice of paddle or pull buoy).

4000m

PERIOD 2 (SF - SHORT AND FAST)

Tue

Gym: Cut the gym down to a maximum of 20 min, sets of 2 x 15 reps only and do as many different exercises as you can, working within this time limit.

warm-up Main set cool down Total

8 x 25m on 35 secs, pace moderate. 30 x 50m resting 15 secs only (on 60 secs if you can manage the pace) (25m is a build-up with the last 25m of each 50m being hard and fast).1 x 400m max at race pace (threshold).

400m pulling easy for recovery.

2500m

Thu

No Gym

warm-up Main set cool down Total

16 x 25m on 35 secs (1 easy, 1 moderate).

20 x 100m rest 10 secs only after each one but resting 1 min after each 4 completed.(format = 25m easy, 25m hard, 25m stroke drill, 25m fast)

2 x 200m swim, pace relaxed.

2900m

Sat

warm-up Main set cool down Total

400m easy swim. 10 x (50m hard, rest 10 secs, 25m butterfly, rest 15 secs, 50m easy crawl, rest 10 secs, 75m hard crawl) that makes up a distance of 200m repeated 10 times over. Rest 1 minute after each set completed.

100m, anything goes.

2500m

Do stretch cords in the late afternoon for 20 min to complete the days work.

PERIOD 3 (cOMBINATION OF SPEED AND ENDURANcE)

Mon

warm-up Main set cool down Total

400m easy swim pull. 3km straight swim (try and swim faster than 1st one done during phase 1).16 x 25m on 35 secs, 1 hard 1 easy.

200m easy 4000m

Tue

Gym 30 min gym work, upper body only, sets of 3 x 20 each. Work within the time restriction.

warm-up Main set cool down Total

4 x 200m pulling easy rest 1 minute after each.

40 x 50m on 60 secs (25m hard, 25m easy) leave on same time each 50m.2 x 100m maximum efforts rest 2 min after each.

200m pull buoy 3200m

Fri

Gym Main set Total

30 min gym for this day, go heavier with sets of 4 x 8 only each.

3 x 1500m swims (rest a full 2 min after each one, pace is slow for all 3). Choice of swim only, swim with fins, paddles and pull buoy combined.

4500m

Sun

No Gym

warm-up Main set cool down Total

100m kick, 200m pull, 200m swim. Do this 4 times.

40 x 25m rest 10 secs after each one, resting 1 min after each 10, pace is fast. (Every 4th 25m is butterfly)

100m choice 3100m

impROve yOuR swim Times

i

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UPFRONT action attRaction

2 AUGUST. ILLOVO ESTON MTB. ESTON. Feeling like some sporty mischief on your bicycle? Why not enter the Illovo Eston MTB Challenge to be held on 2 August at the Eston Club in KZN. With the wide variety of

distances and technical challenges, there is a ride for everybody at this hugely popular event, which is billed as the Worlds Biggest 1 Day MTB event.Since its inception 7 years ago, the organisers have aimed this event at the majority of riders. It has never been their intention to present a “hardcore” difficult ride in any of the categories. Instead, they have always positioned the event as an ideal introduction to off-road cycling, or the perfect opportunity to try a slightly longer distance if that’s your preference.If you own a bicycle, as long as it has 2 wheels, brakes and is road worthy, you can tackle one of the shorter distances in the 10km (3 laps of 3km) or the spectacular 18km ride through the famous Tala Game reserve. Both of these rides are totally non-technical with the emphasis on 3F’s - fun, family, friends. If you pre-enter the 18km ride, you may still get the superb moisture management shirt and the benefit of ice cold Aquelle’s and beers at the finish, plus a finishers medal.For the more adventurous riders, there is the 40km Aquelle Classic. This is a firm favourite on the KZN MTB Calendar, and definitely one NoT to be missed if you are in the area. Still aimed at the fun riders, with a healthy dose of speed freaks – expect to see all the top young riders in the country, the course presents a respectable challenge for most. After all, 40km is 40km! Expect a healthy mix of jeep track, fast flowing sections, single track which can easily be portaged if necessary (no hike-a-Bike sections!) and the odd hill to keep you honest; plus the full effect of Eston’s hospitality at the finish.The 60km Illovo Marathon is the one to choose if you are a regular rider or in training for the longer events later in the year. Yes – this has been reduced in length from 2008, but that’s the only change that has been made. The tough climbs and technical single track will still be in the route, and riders can expect to have an honest morning in the saddle. having said that, and in keeping with the Eston ethos, this ride is still aimed at those wanting to try the longer ride for the first time. Big prize money will be on the line for the Pro’s, and there should be a full field of representatives from the major teams.Whether you’re attending as a spectator or participant, there is a lot to look forward to at this year’s Illovo Eston MTB Challenge. Although it is a lot of fun, one of its main objectives is to raise funds for the community in

the Eston/Mid Illovo area, with nearly r90 000 being channelled back into the community from last years event. Expect sun, fun & great mountain biking. www.ILLOvOSUGAR.CO.zA

9 AUGUST. TOUR DE BLUFF. DURBAN. This event promises something for everyone... with distances of 20/40 and 100km around the Bluff, as well as a kiddies race. All events start and finish at the Bluff Showgrounds from 6.30am. The route heads south along Tara road until Gray`s Inn. At Gray’s Inn, turn left and then right, back into Tara road. Continue along Tara road until you reach the end of Tara road. Turn left into Budulla road, proceed along Badulla and then turn left into Marine Drive. head north along Marine Drive until it becomes Lighthouse road, continue along Lighthouse road, heading south and then turn left into Tara road to the finish area. kEvIN 031 767 4448

9 AUGUST. JEEP APPAREL

MULTISPORT #2. SHONGWENI DAM. The second edition of this popular series. Those signing up for all four in the series + the Triple Challenge stand a chance to win

an awesome Specialized Bike! The organisers again promise fantastic courses, for both the multisport (run,cycle, paddle) and multicross (run, cycle, run) events, with long and short courses available to competitors - which means that there is no excuse not to dust off your bike and shoes and get out onto the course! Bring your family up for a fun-filled day at the dam! Next event dates: 6 Sep, 27 Sep, wiuth Triple Challenge on 8 Nov. www.MAxCLUER.COM

30 AUGUST.COMPENDIUM WINTER SERIES. DURBAN. The second to last event in the series takes place from Suncoast Casino. Both this event, and the last on 27 September are olympic Distance. It is an awesome opportunity to stretch you legs on the longer course. www.BACTIvE.BIz

10 AUGUST. OUTENIqUA TRAVERSE. GEORGE. The main event distance is 38km, but you can do either the first 14km or the last 24km as smaller separate events. The start is at The Voortrekker hall in George (there are hot showers). The cost is r250 for pre-entries and r350 on the day. You will get a map / punch card and will need to punch 10-15 checkpoints. There will be some refreshments at North Station and Tierkop. www.OUTENIqUATRAvERSE.BLOGSPOT.COM

4 - 6 SEPTEMBER. ABOUT THE KAMBERG, MTB WEEKEND. KAMBERG, DRAKENSBERG. Don’t race – enjoy the beautiful Kamberg Valley from your MTB on this fully catered weekend. Kamberg Tourism invites you to share our Valley with routes of 70km or 20km daily. riders of all levels are catered for, with back up vehicles and refreshment stations each day. Each day you will cycle along routes on the slopes of the Kamber Valley, with shorter rides for the not so fit available on both days.It is a true family experience, where you can choose between chalet and camping accommodation in the Kamberg Valley.Costs (includes all meals from Friday dinner (3course) until Sunday lunch served at Glengarry & tea/coffee with cakes on Saturday. Evening entertainment – “Tour De France” DVD & “Bike Maintenance”)CHALET ACCOMMODATION CAMPING – OwN TENT / CARAvAN033 267 7225 [email protected]

13 SEPTEMBER. ITEC NORTH DOME2DOME. JOHANNESBURG. The 2009 Itec North Dome2Dome Cycling Spectacular brings with it a new sponsor as well as great news for cyclists who are looking to improve their starting times in next year’s Cape Argus Pick ‘n Pay Cycle Tour.

The 91km route replaces the former 116km ride. The organisers, Perx Sports, applied to the Alpha Pharm Seeding Series for a reduced distance and, given the tough route, they received the go-ahead to do a 91km. This makes the Dome2Dome the shortest Argus qualifier, but certainly not the easiest. The new route takes in four big climbs on the outskirts of the West rand and it remains a tough test for any cyclist. “With the new route and the subsequent leniency from the Cycle Tour trust to still afford us qualifying status with the 91km event, we now cater for what the bulk of Gauteng cyclists are looking for at that time of the year. The Dome2Dome now affords Gauteng riders the opportunity of really getting their seeding effort going early.” www.COCA-COLADOME.CO.zA

20 SEPTEMBER. HILL 2 HILL. HILTON TO SHONGWENI. A 105km mountain bike marathon is never going to be easy, but when the weather is atrocious and there are sections of mud so thick that the bike becomes unrideable, then it takes a special person to persevere and finish – and there were 800 of those people in the 2008 Sunday Tribune Jeep hill 2 hill Marathon.Those hardy souls who, firstly started, and secondly finished the 2008 hill 2 hill need an extra round of applause, and, while Burry Stander wrapped

up his third win out of three to remain as the only winner of the event, there were about 800 other riders who also earned bragging rights for just finishing one of the toughest day’s racing in KZN last year (only about 50% of the entrants who registered on the Saturday started – which shows how many people remained snuggled up in their duvets on race morning, with about 90% of starters completing the course).Move forward 12 months and the 2009 version of the race between hilton and hillcrest on September 20 can only have better weather – or

so everybody involved hopes (and that applies to riders, organisers, officials, sponsors and spectators). What is certain is that hill 2 hill Events have put into place a couple of contingency plans to deal with rainy days, and most notably the worst muddy sections have alternative dry routes.With the weather sorted, what else has changed for the 2009 event? As always the finish will include a festival atmosphere, which this year will be made even more exciting when a Jeep Wrangler 4x4 sponsored by Jeep Apparel is given away at the prize-giving, with one hill 2 hill entrant guaranteed to be in the four finalists who could be driving away in the brand new vehicle. A rider will also be in line to win a new full suspension Specialized mountain bike and other prizes, in addition to the r12 000 first prize for the race winner.other activities at the finish include a huge kiddies area with loads of activities to keep the little ones entertained while the mud-splattered … err, dust-covered finishers swop war stories and talk about how they overcame cramp, mechanical disasters and the hills to beat their buddy.As for the route, very little has changed with the course designers deliberately opting to try and settle on a course that riders can get to know. The two starts will once again be at the Scout hall in hilton and the Cato ridge Golf Club, with the finish at the Shongweni Polo Club. And, of course, everybody will be praying for a nice, bright, sunshiny day! www.HILL2HILL.CO.zA

20 SEPTEMBER. KINETIC URBAN ADVENTURE. SANDTON. This is an exciting urban adventure consisting of various activities, that boasts a new route for every race in the series. Trail/road running, mountain biking and an obstacle course are some of the disciplines that will test the physical and mental capacity, as well as the teamwork, of the participants. A central transition will be set up to ensure maximum exposure to the spectators and supporters. Basic navigation will be required, so route choice will determine results. It will not necessarily be the fittest team that will win but the fittest team that

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UPFRONT action attRaction

can think fast while they are moving at speed. The event is geared for all levels of fitness, with hard racing up front between top athletes to do-able for an ordinary family. www.kINETICGEAR.CO.zA

27 SEPTEMBER. NEDBANK CAPE TOWN MARATHON. CAPE TOWN. The marathon route is designed to be fast, while also showcasing the beauty of Cape Town, starting from the Cnr. Adderley and Darling Street. It passes several heritage sites along the way, including the Castle of Good hope, the observatory, rondebosch Common, red Cross Children’s’ hospital, the V&A Waterfront, Three Anchor bay and the Sea Point Promenade, the City hall and the Grand Parade. While the Mountain provides an awesome backdrop to the race, competitors do not need to worry about having to run up it, as the route is fairly flat. With the race being held in spring and starting relatively early, the temperature should not be too high and the wind is more likely to stay away. With an eight-hour cut-off time, the marathon is achievable to anyone even if they decide to walk most of the way. In addition to the marathon, there is also a 10km race, which starts at the same time as the marathon and follows most of the last few kilometers of the marathon. If you want to experience the sights and sounds of Cape Town from a different angle, then this is the race to do.www.CAPETOwNMARATHON.ORG.zA

2-3 OCTOBER. FISH RIVER CANOE MARATHON. CRADOCK.

Apart from the awesome water and fantastic camaraderie, there is so much to look forward to this year...• The race will play host to the

SA K1 Champs• Significant improvements have been made to the new road through Keith’s Flyover• A truly awesome entertainment line-up for both the Friday and Saturday night concertswww.FISHMARATHON.ORG.zA

18 OCTOBER. MTN ASISHOVE. MIDMAR. The route is a challenging, scenic route in the beautiful Dargle valley. It will incorporate district roads, Midmar backwater tracks, farm tracks, stream crossings, cattle paths, open single track and forest trails. In fact a little bit of everything to suit most, and if taken at pace, will challenge the most demanding of riders.Kim Phillips is the course designer. he has been a MTB rider for past eight years and a road rider before that. he has been the National championship XC MTB course builder for the past six years. he is a past national and provincial champion in the Veterans category and currently National Dh and XC masters champion and Winner of most KZN classics in his category.Midmar is well known for its awesome camping facilities. We believe that the cyclists will take advantage of this. www.AMASHOvA.CO.zA

8 NOVEMBER. TRIPLE CHALLENGE. PIETERMARITzBURG TO INANDA DAM. The Jeep Apparel Series, along with the Triple Challenge makes up the Triple 5 Challenge, here competitors in the 5 events in the series stand a chance to win a Specialized bike.This year organisers are making things as smooth as possible for competitors by hosting training days on the Triple Challenge route. These sessions will be lead out by members of Team Jeep. If you do all the training session you will get to cover the entire TC route.The dates are as follows:29 August 10km run / 25km Bike.19 September 15 run / 35 Bike.10 October 10km Run / 45km Bike17 Otober 40km Bike / 13km Paddle 24 October 55km Bike / 12km paddle www2.TRIPLECHALLENGE.CO.zA

15 NOVEMBER. MOMENTUM 94.7FM CYCLE CHALLENGE. JOHANNESBURG. The Momentum 94.7 Children’s Challenge will take place on the weekend prior to the main event, while the Momentum 94.7 Mountain Bike Challenge will take place the day before the road race. These events will also be hosted at the Waterfall Country Estate. The Cycle Challenge itself led in the advent of mass participation races in Gauteng with 4000 riders taking part in 1997. With more than 25 000 cyclists entering annually it remains as popular as ever, being the second largest timed cycling event in the world. This year participants can look forward to the brand new, permanent infrastructure of the Gatehouse at the Waterfall Country Estate, which will become the permanent home of the Cycle Challenge. “This year we have a spectacular finish with a stunning hospitality village, more than enough parking and perfectly level fields that are lush with green grass. We are delighted and I am sure the riders will also be happy with the new venue,” said harford.The road race circuit remains largely the same as last year’s with a few small detours to accommodate road works. The 2009 Cycle Challenge start will move about 1km back on the same road, which brings it to the front entrance of the Vodacom World of Golf. This means that batches will line up almost all the way to the finish venue on the r55.www.CYCLECHALLENGE.CO.zA

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TREATMENTAt this point the best treatment is ice in order to reduce swelling and inflammation. This should be applied directly in a small towel, for 10 minutes at a time, every one to two hours following the initial injury. This will go a long way in preventing long-term problems which could arise from an untreated ankle sprain, namely adhesion formation. Adhesion formation occurs when the blood and other fluids, which accumulate in the joint following an injury, are not satisfactorily treated and reabsorbed by the body – resulting in long term restricted joint movement and pain.

An assessment should be made by your sports practitioner in order to rule out complications such as fractures and instability of the joint. They will also need to advise you on the possibility of early movement and exercises in order to assist full recovery. This typically involves daily exercises utilizing the full range of motion of the ankle.

An old ankle sprain which is not healing has usually built up scar tissue in a way which hampers the normal functioning of the ankle joint. It will usually pose very few problems with everyday activities, but may be painful when playing sport. This type of chronic injury needs to be treated with a combination of joint manipulation, and specialized massage, known as cross friction massage, in order to break down the adhesions which have been formed.

Another problem which develops as a result of a chronic ankle sprain is repetitive sprain of the same joint. This occurs because the initial injury disrupts the normal nerve functioning of the ankle joint and the body loses its natural ability to limit the movement of the ankle. The ankle needs to be “retrained” to move only within the natural limits of the ankle, in order to avoid further injury. This is known as proprioceptive training.

Generally though a simple ankle inversion sprain is relatively uncomplicated and is easily

treated, the biggest problem being delayed treatment, resulting in long-term problems.

PREVENTIONPreventing ankle injuries is difficult, however it has been shown that taping the ankle to prevent excessive movement is helpful, but the two biggest preventative factors would definitely be appropriate pre-season conditioning and comprehensive rehabilitation of a previously injured ankle with a professional such as a Biokinetisist.

If you are a runner considering some off-road running as part of a multisport discipline, I would definitely consider some pre-competition off road training and conditioning of the ankle and lower leg region.

Utilizing some of the fantastic off-road running shoes now available will also improve footing in slippery off road situations – as these shoes are more appropriately designed for this style of running.

MEDICAL -SPORTS CHIROPRACTOR Dr. BrIAN KrUGEr

THE COMMON ANKLE SPRAIN

Dr. Brian KrugerChiropractor M.TECH. CHIRO, CCSP, Reg No. A4073

34 Beachway, Durban North, 4051Tel: (031) 564 9091

Specialising in: Sporting injuries • Whiplash injuries • General Musculoskeletal Disorders

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The ankle is a joint which is frequently injured... with an ankle sprain being the most common sports injury, up to 10% of x-rays are performed to investigate this injury. WITH THE RECENT INCREASE IN MULTISPORT EVENTS AND OTHER ADVENTURE SPORTS WHICH INVOLVE CROSS COUNTRY RUNNING, THIS FIGURE WILL MORE THAN LIKELY RISE.

The ankle joint is a complicated structure revolving around a central bone, the Talus, to which the heel bone (calcaneus), front foot bones and shin bone (tibia and fibula) attach.

CAUSEThe most common injury at the ankle joint is known as the inversion sprain. This occurs when the leg moves forwards and sideways over the ankle joint and the foot twists inwards, resulting in damage to the joint and especially the surrounding ligaments.

SYMPTOMSThe ankle swells rapidly, becoming hot and painful, and is difficult to move.

if you are a runner considering some off-road running as part of a multisport discipline, definitely consider some pre-competition off road training and conditioning of the ankle and lower leg region

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REPORTS afteR action satisfaction16 JUNE. FOUNTAINS CYCLE RACE. BENONIThis event is undoubtedly becoming a very popular CSA/CGC sanctioned cycle race. The race is timed by Winning Time with distances of 96km and 56km, catering for all enthusiastic cyclists. The race is held annually on Youth Day, enabling everyone to participate. race entries have grown from strength to strength every year... from 127 entries in 2002, to a record 651 entries 2009!The Fountains Cycle race is surely becoming the most popular winter race on the East rand. This race is however depending on companies as well as individuals sponsoring the race. race organizers ensure that the proceeds of this event goes to a number of charities, including: the IThEMBA rAPE & CrISIS CENTrE in Benoni, rEDDErSBUrG orphanage, oNS hUIS old age home in Florida.RESULTS - 96kM MEN - 1ST C. CENDIOL, 2ND C.BENEkE, 3RD J. GREEN 96kM LADIES - 1ST A. PRETORIUS, 2ND Y. DU TOIT, 3RD A. CLARk 56kM MEN - 1ST J. wINDT, 2ND M. SCHEPPEL, 3RD A. DE LANGE 56kM LADIES - 1ST A. NAUDE, 2ND B. MODMAN, 3RD v. SCHEPPEL 96kM TANDEM - 1ST J.BODENSTEIN & H.JOUBERT, 2ND M. GEERS & PARTNER, 3RD k. HAMMEN & J. kRIGE 56kM TANDEM - 1ST J & N. vAN DYk, 2ND L & B. STOkkENSTROOM, 3RD M & C. SINCLAIR 56kM U16BOYS - 1ST R. BROODERYk, 2ND S.vAN HEERDEN, 3RD R. vAN zYL 56kM U16GIRLS - 1ST k. DE BEER, 2ND C. JONkERwww.FOUNTAINSCYCLERACE.CO.zA.

20 JUNE. AREENA DOWNWIND ADVENTURE. PORT ELIzABETH.With very little wind on the day the call was made to start the race at Nahoon Beach. Early on, Steve Woods and Bevan Manson were taken victim by Banks, unable to make it through the breaking wave, giving Dawid Mocke the chance to break away from the field.With some tricky swells at Yellows Point, Dawid took a wide line. he gave Steve Woods, with his local knowledge, the opportunity to cut the point and close the gap. Bevan Manson was not as lucky, taking a long swim from Yellows Point, his boat ended up on the rocks and had to make a “compulsory portage”. It was a neck and neck dice over the line with Dawid finishing in a time of 1:38:05 and Steve in 1:38:06. Third place went to PE paddler richard Von Wildermann in a time of 1:39:04.In the doubles race, clear winners Brendan Thompson and Andre Van Vyk charged into first place in a time of 1:39:05, with George rossouw and Andre Du Plussis finishing second in 1:42:05 and third place went to Jarryd Tubb and Patrick Whitfield in 1:45:11. The mixed Doubles was won by husband and wife combo of Christian & Nicky Callebaut. The Flatwater Challenge was held at the Areena resort on the Kwelera river and was won by junior paddler, Kyle Friedenstein, 2nd Mike Cowan and 3rd Paul Procter.

21 JUNE. DEXTRO ENERGY TRIATHLON ITU WORLD CHAMPIONSHIP. WASHINGTON. Jan Frodeno with the new FELT Ar Gold Edition“Finally I tested my very new FELT Ar Gold Edition in the ITU World Championship race in Washington. The engineering team did a great job – the ultimate racing machine and what a cool design…The race did not proceed as I expected. After the swimming turn I was in the chasing group, which did not really work together, so we never

reached the five leaders. The best running time of the day was 30:26, and I was 6th overall. Next time the podium will be possible.

22 JUNE. GAUTENG TRAIL SERIES. over 530 runners arrived to run the final race in the Gauteng Winter Trail Series – setting a new entry record in the Trail Series history.All Trail Series championship competitors had their eyes glued to the scoreboard, calculating what each needed to do to get or stay ahead of the chasing runners. ‘Three out of the four races in the Trail Series count towards your final score, and those runners competing in four get to discard their worst result’ explained Trail Series originator and race director owen Middleton ‘the result is that positions are never secure, and often the final race is the decider’.This was nowhere more apparent than in the Men’s Masters category. Peter Kisby-Green had only to be one place behind ockie Vermeulen in the final race to secure his second place in the Series championship. Peter had beaten ockie in race two, but was beaten by ockie in race 3. With ockie having missed race one, and Peter having picked up a second and the resulting two points, put Peter at the advantage going into the final race. one place behind ockie would have meant a draw on points, this put Peter through on accumulative time. It was not to be though, with Marius Carstens finishing between the two competitors, resulting in Peter getting a 4th and knocking him of second place overall to third.Up front in the 11.7km long course, it was all out racing. Themba Nontshantsha had been rampant throughout the series, with two straight wins and he was amped to make it three. Veteran speedster Iain Morshead had other ideas though and had led Themba to the Montrail Bridge at the 9km mark and heading into the big bend. ‘I was doing intervals along the river bank in an attempt to put just a little gap between us, with the aim of holding onto the lead into the finish’ Iain explained afterwards. ‘but what I had forgotten was that the start/finish was not the same as 2008, and there was still 2km to go!’ Iain explained. Temba, having left some in the tank for the final push, got ahead of Iain on the final leg to the finish and ended up clearing 29 seconds to the line, to finish in a time of 56:27.Another tough battle had already taken place in the 5.4km short

course though, with the race only being decided in the final moments. Anthony Sabbagh and three times race winner Siyamcela Ndandani came out onto the final 300m section of jeep track, head to head and at full sprint. In the last 150m, and around the final bend before the home straight, both athletes were still at full tilt and shoulder to shoulder, before 16 year old Anthony found a sixth gear in the closing 20m to pull a second on Siyamcela on the line in a time of exactly 25 minutes. The best under 10 year old runner was 9 year old Paul Scrutton, who came 37th out of 215 runners in a time of 38:35.

27 JUNE. DEXTRO ENERGY TRIATHLON ITU WORLD CHAMPIONSHIP. WASHINGTON. Emma Moffatt of Australia continued her dream season with a win at triathlon’s largest

payday in a time of 1:59:46. With over $1million USD in prize money up for grabs this weekend it was the Beijing olympic bronze medallist who powered her way through the olympic calibre field to claim the $200,000 first place prize in the hy-Vee ITU Triathlon Elite Cup this morning. In second was the other Aussie Emma, Emma Snowsill, 1 minute 33 seconds behind. And in third, Canada’s Lauren Groves another 12 seconds back. “Wow, it’s amazing, it hasn’t sunk in at all yet,” commented Moffatt at the finish. “It’s great to put together two great races in six days and to come away with the win, I’m ecstatic. It was good to make the break and get a lead, as I was a bit concerned when Andrea hewitt came with me for the first lap. I was just trying to focus on running and not on the money. I don’t know what I’m going to do with it, I haven’t given it any thought.”Sweltering, windy conditions greeted the 50 starters as they dived into the Blue heron Lake. In typical fashion American swim expert Sara McLarty led out of the water, 37 seconds ahead of the group. her lead did not last long though, with an efficient pack led by Moffatt, hewitt, and Jenkins.The surprise was olympic champion Emma Snowsill who failed to make the first group out of the water and was relegated to the larger chase group for the entire 40km bike segment. The bike course in West Des Moines was flat and technical with multiple hairpin turns, which favoured the eight woman lead group enabling them to put small amounts of time in the chasers on every lap. Entering second transition, the lead was 55 seconds. In a repeat of the previous weekend’s performance, Moffatt immediately went on the attack early in the run, dropping everyone except for hewitt. The Kiwi did not last long however, and by the end of the first lap hewitt was already beginning to fall back leaving Moffatt to cruise to victory and her largest payday ever. Never taking her foot of the gas for a moment Moffatt posted the fastest run of the day.Second place Snowsill showed her run prowess reeling in the entire lead group, except for Moffatt, with the second fastest run split of the day. After an up and down 2008, Lauren Groves showed her run form by keeping within striking distance of Snowsill to claim her first major podium. “Two podiums in two weekends

is really pleasing, especially from where I’ve been placed after the bike”, said Snowsill. “It’s easier to have your team mate beat you. I think we’ll be having a big party back in oz when we get home!”

4 JULY. ATU AFRICA TRIATHLON. DURBANTwenty-six year old Erhardt Wolfaardt added the ATU Africa Triathlon Title to the South African title he won in Germiston in March, on Saturday 4 July in Durban.Wolfaardt raced a tactically sound race to pip Claude Eksteen by a mere 4 seconds, covering the 1500m swim, 40km bike and 10km run in 1:51:13 with Eksteen crossing the line in 1:51:17. Anton Storm lead the field out of the water in 19:57, with Erhardt Wolfaardt, Jeff Norton and U23 Valery De Falbaire right on his heals. Eksteen, Chris Felgate and Theo Blignaut were a further 25 seconds adrift.The bunch regrouped on the 40km 8-lap bike leg. In the final stretch U23 SA Champion, Wikus Weber, opened a gap on the group of just over a minute, covering the 40km in 1-hour 1min and 40seconds. The bunch, including race favourites Erhardt Wolfaardt and Claude Eksteen, was a minute behind. The win earns Wolfaardt 400 ITU Ranking points with Eksteen claiming 370. “It was tough,” said Wolfaardt after the race. “I did not expect to have to hang in like that. I really suffered.” After a number of crashes abroad, Eksteen was happy to get a solid race under his belt. “It was a great shoot out. I just could not shake him.” Wolfaardt goes back into training now, whilst Eksteen returns to Europe

on Monday to compete in the Bundesliga Finals in offenburg on 18 July and the World Championships Series in Hamburg on the 26 July.Wikus Weber also added the African title to his South African Title crossing the line 12sec ahead of Theo Blignaut. The trend of a South African Champion capturing the African Title continued in both the Elite Ladies and U23 Ladies as Andrea Steyn and Corinne Berg grabbed those titles. Steyn, Berg and riana De Lange worked together on the bike and came into the transition within 30seconds of each other. De Lange felt the Ultra she competed in three weeks ago in Korea and soon lost

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REPORTS afteR action satisfactioncontact with Steyn and Berg on the run. The running strength of Steyn was evident, as she pulled away from Berg and a struggling De Lange. Steyn crossed the line in 2:06:27 with Berg second overall and first U23 in 2:08:15.

4 JULY. SALOMON ADVENTURE NIGHTS – PETzL NIGHT RUN. KNYSNA. The Pick and Pay Knysna oyster Festival served up its first brutal challenge for those who took part in the Salomon Adventure Nights – Petzl Night run held at the Simola Golf & Country Estate. “The 2009 Salomon Adventure Nights – Petzl Night run included the longest routes to date and was guaranteed to challenge all who took on the gauntlet. “It was BrUTAL!” said Andre Gie of Team McCain Element.” All eyes were on the Salomon sponsored, Cape Town based, Ultra Trail runner – ryan Sandes... having won major events overseas . ryan Sandes, was able to rely on local all rounder hanno Smit to navigate the Salomon McCain Team into winning the Men’s Pro run category. Squad members from the South Africa Adventure racing outfit McCain Adventure Addicts dominated the podium positions in the Pro run. www.MAGNETICSOUTH.NET

5 JULY. SALOMON ADVENTURE CAPESTORM NIGHT BIKE. KNYSNA. . The Simola Golf & Country Estate set the tone for a cracker of an evening with mountain bikers arriving from all corners of the country. “riding at night in the forest is one thing, however add to the mix the inclusion of having to navigate your way around the various tracks on the Simola Golf Course and you have a totally new experience that surely does not exist anywhere else” commented James Stewart of the Pennypinchers Adventure racing Team.“Navigating by means of a rally Style route Book on an unmarked route calls for additional skills and teamwork plays a vital role in the overall outcome for the competitors. Some teams found themselves taking many a wrong turn, and one particular combination in the open category clocked up over 40km on what was a 14 km route from start to finish.It was the up and coming junior riders who sent a warning to the field that they meant business. Cameron Taylor (15) and partner harry Maarsingh (16) riding for the Skinny Leg Patrol Team achieved a most deserved 3rd place in the highly competitive Pro Bike – Male Category. Defending champions Jan Schutte and Andre Gie riding for Team McCain Element had to look over their shoulders for much of the race, and it was their experience that eventually secured a 2 min 6 second lead over the young guns. The Pro Mixed Team category was won by Martin Dreyer & Jeannie Bomford of Team hiTec

USN. Local ladies Nikki Smit & Kate Southey continued their dominance of Pro Ladies with another podium first. www.MAGNETICSOUTH.NET

7 JULY. SALOMON FEATHERBED TRAIL RUN. KNYSNA. rohan Kennedy wrote his name into the record books by winning both the morning Breakfast run and afternoon Supper run to stamp his undisputed authority on the event.The choice of two routes (Coelacanth 13km & Seahorse 7km) gave those who were not too fit the opportunity to take on the challenging and strikingly impressive coastal trail that also includes a mind-numbing climb of 200m in under a kilometre to the top of Featherbed. The route back to the finish line at The Cruise Café included a variety of surfaces from dirt trails through ancient Milkwood Forests, Coastal Fynbos, paved brick and tar roads through Lake Brenton to finish with the equally unusual dash next to the outeniqua Choo Choo railway line that traverses back across the Knysna Lagoon.To accomplish a double win on this tough and fast track is an exceptional achievement. You have to be an all rounder to master the mix of surfaces which include pristine trail more suited to the technical runners, plus the tar and paved sections which naturally suite the more conventional marathon road running fraternity. rohan Kennedy racing for GU/Brooks running Shoes has all these qualities and he has set a new benchmark that many will want to aspire to and so add their names to this exclusive list of runners.Another up and coming athlete that has made his mark on the shorter Seahorse route is 12 year old Mathew Lombardi who finished up as the overall winner in this group. More impressive is that his first place was against runners far older than himself running in a category which also included all the other senior athletes competing for the same title. www.MAGNETICSOUTH.NET

9 JULY. DUESOUTH XTERRA. KNYSNA.XTErrA warriors were faced with a fast paced event when the first leg of the 2009/2010 DUESoUTh XTErrA season kicked off at the beautiful Pezula Private Estate on Thursday 9 July as part of the action-packed Pick ‘n Pay Knysna oyster Festival. Top competitors Lieuwe Boonstra (reigning 2009 DUESoUTh XTErrA SA Champion) and Jeannie Bomford claimed victories in the individual men’s and ladies categories respectively.According to Boonstra, he is proud to have successfully defended his title in Knysna. “It feels great to win the first DUESoUTh XTErrA event of the new season, while successfully defending my title. Today’s race was really tough as the nice, hot weather resulted in a blistering pace. The first run

was a killer with a massive hill that hurt both going up and down. I started out hard though and managed to maintain my lead and enter the transition area first. During the biking section, we were in a tight group of four that broke away, but two fell away and then it was just me and the top team competitor. This was great as he really pushed me to keep up the pace. The route was tough as the course was constantly rising and falling, which allowed no time to take a breather. Due to the lack of recent rain, everything was dry and loose, which made the going even tougher. I took a few knocks, but am happy with the way that I handled it. The second run was beautiful and the event organisers really did a great job in putting together an event that was well marked and extremely enjoyable. All in all I had an amazing race,” says Boonstra, who completed the event in 1:37:00. rohan Kennedy came in 2nd followed by Cas van Aardenne in 3rd. Jeannine Bomford secured a 1st place position in the individual women’s category of the DUESoUTh XTErrA when she crossed the finish line in 2:01:31. Fienie Barnard came in 2nd followed by Tanya rabie in 3rd. Team “Carl/Marsel” finished 1st in the men’s team category of the DUESoUTh XTErrA, while Team “Boutique Angels” came 1st in the women’s team category and Team “Talisman & Lady” came 1st in the mixed team category. DUESoUTh XTErrA warriors had to tackle a 3km trail run, 25km mountain bike and 10km trail run.The Knysna leg of the DUESoUTh XTErrA is the only XTErrA event that does not feature a water discipline. All three legs of the XTErrA and XTErrA Lite took place in and around the spectacular PEZULA Private Estate. www.STILLwATERSPORTS.COM

12 JULY. COMPENDIUM WINTER MULTI-SERIES. DURBAN. The second race in the series took place at the Suncoast Casino and entertainment world in perfect weather conditions. The 310+ competitors that lined up on the start line had the opportunity to test their speed and skill on this fast, flat course.Athletes from Durban, Gauteng, Newcastle, Cape Town and richards Bay were ready early Sunday morning on Durban’s beach front to try and stake their share in the r10000 prize money.Perfect “warm” winter conditions greeted a large turnout to the 2nd Compendium Multisport Series held down at Suncoast Casino on 12 July. A huge turnout, almost reminiscent of the national summer series events, caused a slight delay of the start time with all the athletes chomping at the bit to get out there and do their “thing”The rookie triathlon welcomed the newbie’s to the sport just prior to the start of the main event, the 600m swim, 20km bike and 5km run. henri Schoeman put the hammer

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ENDURO FUEl TESTED BY YOU! DEScRIPTION it is the ideal muscle and energy performance supplement for use before, during or after endurance exercise.Enduro fuel is a short, medium and long chain carbohydrate drink for immediate and prolonged energy, with optimal doses of added nutrients (vitamins, minerals, antioxidants, electrolytes, bicarbonate) and amino acids (glutamine, creatine).BENEFITS:• Prolonged endurance • Increased power bursts• Increased frequency• Shortened recovery timesUsage • Prior to an endurance event- for carbo-loading• During an endurance event or training session- for energy• After exercise- for recovery, to replenish energy levels and heal muscle tissue Bank it: Enduro Fuel R119, Whey R290, Gel R10Get it: Eastern Cape: Cycle Surgery 043 726 3545 / Sportslife Traders043 727 0984Stellenbosch – BMT 021 887 3417Dealer enquiries: Sportspro on 043 726 3116www.sportspro.co.za

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learn to Surfki - cOURSE DEScRIPTIONThe Ocean ABC of Surfski course from the VarsityCollege Surfskischool is a five session course which consists of one introductory session and four practice sessions. All equipment is provided and instruction is given by some of the world’s best and most experienced ocean surfski paddlers. The sessions happen either on uShaka Beach, Durban or Fish Hoek Beach, Cape Town.www.surfskischool.com

lASSEN SPORTSwEAR DEScRIPTIONLassen Sportswear have been running advertising in SportsGuide for some time now, showcasing their awesome range of cycling wear. What many may not know is that Lassen have a long product list that goes far beyond cycle wear.• Sublimated Triathlon Kit• Sublimated Running Vests• Sublimated BMX Tops• Sublimated Soccer Kits• Sublimated Rugby Jerseys• Sublimated Moto Cross Riding Shirts• Sublimated Supporters GearEVENTING PRODUCTS...• Sublimated banners, bunting, wrap fencing and flags• Sublimated accessories - drawstring bags, scarves, umbrellas etc.• Specialised branded caps• Lassen Sportswear has also been responsible for the following eventing T-shirts - Michaelhouse MTB, Midlands Ultra Triathlon, Bonitas/Wildlands Comrades, Mont-Aux-Sources Trail Run, Imfolozi MTB, Jeep Urban Rage, Amashova Junior Cycle shirts, Steel and Pipes Vets Tour, Habit 320km Charity ride, and many others.Care and pride is taken to produce the highest quality, which is the reason why we manufacture in-house so that a sublimated

garment can be fully controlled from start to finish (artwork, printing, sewing the garment and finally the delivery).www.lassen.co.za [email protected]

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Blade Runner BOOK by Oscar Pistorius DEScRIPTIONOscar Pistorius was catapulted to fame, and to no small degree of fortune, with his amazing gold medal performances in the Athens Paralympics Games in 2004. Despite his youthful 22 years the track star has published what by his own admission may well be part one of an autobiography. Although still considerably slower than the required qualification times for Olympic or World Championships, readers gain an understanding to the clever management that has shaped and exploited this potential to the full. Debatably producing an autobiography on a life that surely has yet to reach its peak and maturity, is in itself testament to the proactive and creative marketing that manager, Peet van Zyl has achieved for the youthful Oscar. The book is a very easy read, providing insight into the mind of a young athlete, who although facing some of life’s toughest challenges, was rocketed to stardom in the space of eighteen months. Not surprisingly, it lacks the depth that will hopefully be a component of a second version that we can look forward to in the years to come, when a more experienced Oscar completes his life story after athletic retirement.

Bank it: +/- r175Get it: At most reputable book stores and CNAs

One SportsGuide Reader stands a chance to win a copy of this book.

Enter on www.sportsguide.co.za

WIN One lucky reader stands a chance to win a VarsityCollege Surfskischool course! You will get to pick where you would like to learn – Durban or Cape Town.

ADDED BONUS: One lucky reader stands a change to win The Ocean ABC of Surfski DVD with Dawid Mocke! enter on www.sportsguide.co.za

Five SportsGuide readers will get the opportunity to test this product!

You will be sent a product pack, which you will need to use and test.

Best review gets published in edition 17 (out end November) of SportsGuide.

Enter on www.sportsguide.co.za to stand a chance to be our Enduro Reviewer!

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down on the swim leg with Jeff Norton trying to find his feet. Abraham Louw having made the journey down to KZN was 3rd out of the water with the ever green Glen Gore following closely.Once onto the bike, a 4 man break-away group formed comprising the three early swim leaders with Loy De Jager managing to hook onto the freight train before they took off. Gore and Carl Storm formed the bulk of the chase group, but they were unable to make in-roads into the 30 second lead cushion this group had over all their rivals. The women’s event had two of the best out front in the swim with Dominique Donner and Kim Batson easily mixing it up with some of the top men out of the water and on the 4 loop 20km bike leg. riana De Lange was in 3rd spot chasing hard. once onto the run, Louw showed off his superior running speed by leaving the rest of the field in his wake. A great run by Michael Davidson had him storm through the field from 3rd group off the bike to take 2nd spot with Loy De Jager claiming a well deserved final podium spot. The women’s race was equally exciting with Kim Battson taking a commanding lead on the bike and hammering home on the final run. Donner settled for silver whilst De Lange rounded off the top three women across the line.The duathlon had Sean Jones and Xolani Mtshali jostling for the win with Jones eventually taking it by a mere 46 seconds. Lorna Carlstein dominated the women’s event with a 6 minute cushion over her nearest rival.A great event that was well run on a warm Durban mid-winters morning. What more can one ask for? Bring on the next one!www.BACTIvE.BIz

12 JULY. GOLOVANE MTB RACE. BALLITO. The holla Trails Centre at the Collisheen Bed and Breakfast was the start venue for an awesome morning of mountain biking. The highlight of the 50km route was the section of single-track through the indigenous forests. The route as a whole took riders on jeep tracks, through the cane fields and along winding district roads. It was a good opportunity to stretch the legs! The 20km route initially followed the same district road as the 50km along a scenic route, with a 850m ascent to warm up those legs. It would have presented a bit of a challenge for complete novices, but was an enjoyable ride for the inrmediate athelete.The 5km kids ride was an easy out and back course to the Living Earth Dam. The idea was that the adults get to do this race with the kids.To finish off a great day the holla Trails provided a magnificent lunch, all to the sounds of an awesome live band.www.GOLOvANE.CO.zA

12 JULY. DUNLOP SURFSkI wORLD CUP. DURBAN. Clint Pretoruis ended a long streak of second places in major international races by beating a powerful field of paddlers over 32km of downwind racing drama. Facing technically demanding 2m chop whipped up by the timeous arrival of a South Westerly wind, Capetonian Dawid Mocke moved into a strong position as the race went through the key turn off the Umhlanga lighthouse, as the top contenders fanned out across the ocean searching for the best runs. however, desperate not to make the same mistake he made a year ago by staying too far out to sea, Mocke opted for an unusual line very close inshore for the last half of the race - a move

that backfired badly as he struggled with the Westerly swells coming over his shoulder. Pretorius read the conditions superbly and opted for a deeper line, riding the swell to optimal advantage as he surged through the field, slicing past Matt Bouman who was also looking poised to take control of the race at the halfway stage. Pretorius then put together a dramatic twenty minute solo charge that changed the race as he streaked into a 500m lead as they passed the

Umhloti river mouth, leaving Bouman flagging in his wake. The impish 24 year old, widely known as “Laaitie” in the paddling community, had to dig deep in the final twenty minutes of the race as exhaustion started to take its toll, but he was able to jog up the beach to the finish at Westbrook to claim the title with a victorious salute without another paddler in sight. he won by almost two minutes from Bouman who was put under massive pressure by the sudden arrival of veteran oscar Chalupsky from a typically deep sea line. The two men were locked together in a needle duel for the silver medal until Bouman found another gear and dropped Chalupsky in the dice to the line. A disconsolate Mocke had to settle for fifth place in the end, finishing behind the strong finishing Brett Bartho, another of the paddlers who benefitted from the decision to head further out to sea in search of better swells. As the enormity of his achievement started to sink in Pretorius drew parallels with his sensational victory in the legendary Molokai Challenge in 2006. “When I won the Molokai I didn’t really know what I was doing. Three years on I can really appreciate this win, and doing it on my home ground makes it really sweet,” said the Durban student, who pocketed R40 000 for his efforts. The big swells and the fact that the seeded elite paddlers started in the last batch and had to work through all the back markers made it almost impossible for the leaders to assess where they were lying in the race. “I actually didn’t even know that I was leading when I turned in at the last major point before Westbrook!” added Pretorius. Bouman raced superbly on well researched lines,

but was undone by Pretorius’ spectacular solo charge that ended Bouman’s unbeaten run in the Discovery Men’s health Surf Ski Series. A gutted Mocke was left to rue his tactical errors. “I really thought I was in with a strong chance but it seems like I overdid it coming too far in-shore, and I battled with the side-on Westerly swells. This race really favors the locals, and it still remains unfinished business for me,” said the popular Capetonian who has won just about every other

major international surf ski title, but has had to settle for minor placing in the Durban event for the past four years. Plettenberg Bay star Michèle Eray comfortably

won the women’s title, setting off on a shrewd deep sea line that saw her separated from most of the B batch that she started in. “I am so chuffed to win this, because I suspect that some people think I am a flat-water specialist,” said the Olympic K4 star. “It was technically demanding out there because the swell was more a wind chop rather than a deep sea swell, and being lighter I was able to get onto lots of those smaller bumps and use them to my advantage.”

Eray can justifiably lay claim to the title “the best female surf ski paddler in the world” having won every single surf ski race she has entered since the

Beijing Games, including the hong Kong Dragon run, the Dubai Shamaal and last weekend’s Investec Mauritius ocean Challenge in big surf off the Indian ocean island.

The international challenge failed to make a dent into the top ten placing, with Frenchman Yannick Laousse spearheading the foreign challenge in fourteenth place, just ahead of Aussie under-21 star Brendan rice, with compatriot Mark Anderson finishing in seventeenth place. The double ski race went to the Durban duo of Warren Jacobs and Jeffrey Smith, whose blitz from Durban to Westbrook placed them in second place overall. Sean and Alison Uys took the mixed doubles title. www.SURFSkI.INFO. PHOTOS: DUTTONSTOCk.COM

editorial brought to you by Dunlop.

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REPORTS afteR action satisfaction

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What can I do to improve my swim, bike and run

skills over the next few months with all the big races just around the corner?

Triathlon is such a diverse and complex sport that one will never/can never stop learning or trying to improve on one’s performance.

This time of year is ideal to hone your skills and improve on the smaller things that essentially make a big difference once summer comes around again. If you leave the training and the trying of new tricks until it gets warmer and closer to the start of the season, you lose out on valuable experimental time, which these months can provide you with. Now is the perfect time to try new techniques/drills/skills as a way of improving your triathlon and multi sport performance.

There are a number of things you can try in all three disciplines. For this purpose I will highlight a few that we can try in the swim, bike and on the run.

The SWim DiScipline There are loads of ways to improve your swimming performance, especially when you have time for trial and error. That is why the next few months should not be looked on as downtime, but rather as an opportunity to either fix up your stroke or make some radical changes in your approach to the training process. The start of the tri season does not present an opportunity for experimentation, but rather a time to get fit and race ready... utilise your time wisely. We will look at the four areas in some detail and get you swimming faster:

1 Strength training A great deal of a pool swimmers time is spent in the gym. They need massive amounts of power and explosiveness for their

particular events. A triathlete is a little different in that we have to juggle three disciplines. A triathletes approach to swimming should be completely different to that of a competitive pool swimmer (especially when we are talking age-groupers). Apart from the basic stroke arm pull which is pretty much universal, triathletes differ from pool swimmers in that we:

- compete in the open water and not in a single lane with anti turbulence features.

- we swim predominantly in wetsuits that do, contradictory to the manufacturers spec, hinder the free motion of the arm stroke.

- we swim with our heads up in the air and have a mound of other swimmers to contend with all fighting for the same swim line

What can we, as triathletes, do to improve our strength required to swim faster? More muscle means more weight we need to carry, on the run especially. So we need to look at overall strength gains and not so much at power gains. After all, aerobic work (swim/bike and run training) will always compromise muscle gain. What that actually means is you can go and work yourself silly in the gym trying to build muscle volume but the minute you set foot out the door and go for a run, those gains are essentially reduced to a certain degree. What we need to do is focus on specific muscle groups that produce sustained strength suited to an endurance sport like triathlon

specific Muscle Groups:

Working the back (lateral) muscles, shoulders ➤

and arm muscles are quite obvious in terms

of what they can do for our swimming. There are many exercises one can do within these specific muscle groups and any gym/instructor can show you some combinations that will go a long way to improving your general swimming strength. Upper body workouts are important for swimming faster especially during winter.

Do upper body workouts using arms, ➤

shoulders, triceps and biceps at least 3 to 4 times per week in the off season. Do this either just before you swim or directly after. rather cut down the swim time spent in the pool over winter and pass this time over onto the strength training

30-40 minutes is all you need in the gym, don’t ➤

overdo your stay. Keep it short and sweet.

Limit the amount of lifting weight you put ➤

into each exercise and rather increase the amount of repetitions per set i.e. 4 x 20/25 (moderate to light) as opposed to 4 x 8 (heavy)

2 Dry land training This is a really effective form to improve on one’s performance without having to spend hours in the pool. one of the best

forms of dry land training and most effective has to be stretch cords or some other similar types of resistance swim training aids. As long as the proper technique is applied when using them, they are a great way to increase stamina and strength. They also serve a useful purpose as a warm-up tool before any race.

If you have some money to burn, then swimming simulators (triton/vasa/halo) can also be a big help in preparing for a summer of long pool sessions.

geaRing TOwaRds & lOngeR

TRAINING: 70.3 GLEN GorE [email protected]

70.3

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3 Video Swim Analysis A number of coaches will offer this service. If you can swing it, I would suggest you make the time to go and get your

stroke analysed, especially if you’re a weaker swimmer looking for an extra edge. You cannot fully observe your own stroke motion to see if it’s on the right track whilst swimming. Even a swim coach from the poolside deck will battle to see what’s going on underneath the water surface. A video analysis of your current stroke motion will show up any defects in real time and allow you to see for yourself where you may be going wrong. A similar follow up session after a few weeks will show the improvements and do wonders for your self confidence in the pool.

4 Swim Pool Drills There are a number of drills you can incorporate into your weekly swim sessions. I would set aside at least 1/3 of your time

spent in the pool during the winter months on swim drills. By drills I mean the following:

- one arm stroke pulls (e.g. 25m left arm, 25m right arm)

- double arm catch-up (1 arm pull at a time with a delay before you take the 2nd arm pull)

- water polo drills (lifting the head out the water and swimming with a high shoulder action)

- swimming with fists (forces you to grip the water with the forearm as opposed to just the hand)

You can also use various swimming training aids for this purpose:

- paddles (for strength training and stroke correction)

- fins (great to strengthen the legs which are normally lost along the way when it comes to a triathletes swim program)

- snorkel (made by finis, this tool allows you to do some major hypoxic breathing exercise, as well as giving you an opportunity to view your own swim stroke without having to move your head from side to side)

The Bike DiScipline This time of year is probably the only time when riding outdoors becomes more of a chore than an actual passion. I for one hate riding in the cold and the wet and prefer the sun to be shining with a nice dry road ahead of me. To keep the fires burning, we need not grind out daily rides in less than ideal weather. There are a number of options open to us that will not only allow us to keep our fitness, but quite possibly improve our cycling prowess as well.

FIRST THINGS FIRST...

1 Bike fit and equipment overhaul.If you want to upgrade the bike or change some components, this is probably the best time to do it. Winter allows you time to tweak and

adjust so that when racing does start, you need not hassle about bike set up and you can concentrate on actual fitness gains.

All the bike/tri shops run bike set-up programs, especially when it comes to selecting a new bike. Some things to look at and get right when changing your steed are as follows:

Crank length and chain ring size (this may ➤

affect your riding style and power output depending on what sort of rider you are and what size you measure in terms of height).

Changing pedals, shoes and cleats often ➤

affect saddle height position, so make sure you get that right. An incorrect saddle height could quite possibly bring on injuries such as hamstring problems, lower back pains and sore knees to mention but a few.

The toss up between road bike angles ➤

and tri bike angles. Make sure you get this right from the outset. The use of tri bars on an existing bike may also affect the stem length, so check that thoroughly.

If you are going to buy 2nd hand, make sure ➤

that it’s the right bike for you and not just a matter of saving some hard earned cash. Those few rands savings could end up costing you a lot more than just some spare pocket money.

Some bike technicians also offer video ➤

analysis of your current riding style and they may be in a position to alter that and create a much more efficient riding style.

2 Indoor cycle trainer sessionsBad weather does not mean that you have to lay off the bike. The wind trainer is a great tool that you can use to ride indoors and improve

your cycling ability at the same time.

Cycle trainer drills... Quite often, we have an incorrect strength balance between our dominant leg and the other. A one-legged cycle drill can assist in correcting this imbalance. Cycle with 1 leg clipped into the pedal and the other resting on a foot chair. Use the one leg with repeat drills and then swap over vice-versa.

You can also try and improve your cycling fluidity by concentrating on the various stages of the pedal action (i.e. the 4 stages of the circular motion):PUSh DoWN, ThE PULL-UP ThE 2 STAGES BETWEEN AND AFTEr ThE ABoVE MENTIoNED

TrY SoME DrILLS BY CoNCENTrATING oN A CErTAIN SECTIoN oF ThE PEDAL ACTIoN...

i.e. 15 secs each per stage, increase this to 30 secs each and so forth. A more fluid cycle motion style will definitely benefit your riding ability and allow you to “spin” more freely.

You could also consider upgrading your bike by adding power wattage meters and/or power cranks etc. These work wonders on the indoor trainers and are a lot more scientific in their approach than the normal interval based training that relies on heart rate and maximal efforts. They do come at a cost but are an exact measure of ones true training work loads

3Strength work for lower body (flexibility and core body strength)

You are going to need some lower body strength to improve your overall riding ability. Two gym

sessions per week, during the off season, where you concentrate specifically on the lower legs will go a long way to transforming you into a better cyclist

Cycle specific exercises to try when you hit the gym include: leg extensions, leg curls, leg presses, squats and plyo metric jumps

once again, do not spend too much time in the gym. You need only set aside 30 minute per session to get in an effective workout.

As some alternate forms of indoor training besides the wind trainers you can also incorporate:

- core muscle workouts (sit-ups/crunches/abdominal work)

- greater flexibility and stretching exercises

- yoga

- spin sessions

4 Base conditioning work. If you’re fortunate enough to stay in a warmish climate that allows for outside winter riding, you may want to consider

long slow rides during the winter months. A big base before the season starts can put you miles ahead of the competition. So often once we jump into the season, we don’t have time to ride “slow”. A handful of long (I mean really long) rides of up to 6hrs (1/2 x per week) are an ideal way of setting yourself up for a successful summer of racing.

If you live in a colder climate, then use the wind trainer for long rides. What you can do is reduce the time limit (3hrs+-) as well as increase the resistance and intensity slightly.

The base phase is the laying down of a foundation to any successful triathlon season. These next few months present an ideal time in which to think long term.

The Run DiSciplinerunning is a great sport in that it is pretty much all year round. All you need is a pair of running shoes and away you go. A few extra clothing layers help when conditions require, but all in all, one never needs to stop running in pursuit of fitness and athletic gain.

1 Cross Country /Trail Running. Try a few off road runs if they present themselves in your area. Not only will they make you stronger (running in sand and over rocks require a great deal of

concentration and added strength) but they could potentially invigorate your run training.

2 Duathlon. There are many duathlons, both road and off-road, to keep you busy in the build-up phase towards the start of the season and the

longer races that await you. Nothing beats racing against competition and it’s an ideal preparation for you to improve your run skills and run faster. Duathlon adds a different dimension in that you run really hard before biking, unlike a triathlon which has a swim section at the start of an event. This will teach you to pace yourself properly on the run portion. The experiences gained during these training races enhance ones performances over the longer multi sport run distances.

3 Correct Shoe fit. Make sure you get some expert advice on what shoe is best for you before the start of the longer run sessions. An injury will set your

preparation back big time and sometimes, a simple change in your shoes can cause huge problems for you down the line.

Set yourself some long term race goals during the summer months and use this to get you through the next couple of months using the above as guidelines to improving your swim, bike and run disciplines.

If you have any questions please contact Glen: [email protected]

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RUNNING PROV

AUGUsT RUNNINGSat 1 7am The Braai Ketts Longest Day Minimum of 80km, over 12 hours collegians club, durban. brian stewart 079 913 3305 KZN

Sat 1 7am Foskor Half Marathon 5/10/21.2km zululand multisport club, richards bay. casper kriel 083 449 3330

KZN

Sat 1 8am Donkey’s Pass Mountain Challenge 5/12/24km TERRAIN: trail run OVERVIEW: this event will have you scrambling up and down passes, through river beds and gorges. With the start at 1450m, you will ascend a further 650m to the escarpment. Enjoy the views and “watering holes”, as the streams are clear and fresh

dunblane farm, on d96 (memel road), near newcastle. andre grundlingh 034 312 5781

KZN

Sat 1 8.30am Skukusa 10/21km skukusa staff village. martie oosthuizen 082 680 3864 MPU

Sat 1 Heartbreak Hill 5/21km italian club, charlo. roy heine 082 456 0659 EC

Sat 1 6am SADAC Race 5/10/21km ga-mothakga, attridgeville. kalena aboritho 079 155 2985 GAU

Sat 1 7.30am PPC Riebeeck Berg 10/21/42km ppc, riebeeck wes. ilse vlok 079 523 5145 WC

Sun 2 7.30am Pinelands 10km lower oval, pinelands. pierre cloete 021 404 4042 WC

Sun 2 Montrail-CAPESTORM Cape Winter Trail Series #2

5/10-12km CATEGORIES: solo TERRAIN: some steep climbs and descents cape town. owen middleton 084 221 8422 www.trailseries.co.za WC

Sun 2 7am Northgate 10/21km randburg harriers. michelle knotzer 011 792 7003 GAU

Sun 2 7am Value Prop Orion Challenge 15/21km protea sports grounds, pmb. ajith deena 033 387 8471 KZN

Sat 8 Trappers Ngoje Trail Run 45km CATEGORIES: solo TERRAIN: gentle climbs and descents eshowe. gavin bazley [email protected] KZN

Sat 8 6.30am Castle Walk Womens Day 5/10km castle walk shopping centre. liesel v zyl 083 373 9818 GAU

Sat 8 Nedbank SA 10km Champs 10km stellenbosch, boland. athletics south africa 011 880 5800 WC

Sat 8 8am Botshabelo Challenge 10/21km botshabelo. jan gildenhuys 082 655 9286 MPU

Sat 8 8am Swellendam 5/21km swellendam show grounds. willen hough 083 287 6952 WC

Sun 9 8am Totalsports Ladies Race 10km stellenbosch. top events 025 511 7130 WC

Sun 9 8am Women’s Day Run 5km bfn schilles sports centre. hilde du plessis 051 444 5867 FS

Sun 9 8am Bonitas Women’s Day Classic 10km bellville stadium. deon rossouw 083 300 0299 WC

Sun 9 8am Ladies Race 5/10km CATEGORIES: run or walk roosevelt high school. neo selebi 083 272 6927 GAU

Sun 9 8am Alberton 10/21km alberton. andries du plessis 083 727 2970 GAU

Sun 9 Women’s Day Ladies Race 10km chatsworth, durban. dees govender 083 785 4333 KZN

Sun 9 7am Mtunzini Bush Run 5/16km TERRAIN: unique run through the Mtunzini Conservancy and Umlalazi Nature Reserve. Mix of indigenous dune forest, beach & off-road

mtunzini town hall. paul mannix 082 571 6559 KZN

Sun 9 6am Gaterite Ultra Challenge 5/10/20/50km verulam recreation grounds. krish naidoo 032 533 9869 KZN

Mon 10 Morningside One Miler 1 mile morningside. angus hudson 076 335 1306 GAU

Mon 10 8am Women’s Day Challenge 10km queens mall, oudshoorn. sanet wentzel 082 852 6378 WC

Mon 10 Outeniqua Traverse 45km CATEGORIES: solo TERRAIN: steep climbs and descents george. garth flores 044 874 4098 outeniquatraverse.blogspot.com

WC

Sat 15 from 9am Montrail-CAPESTORM Cape Winter Trail Run #3

4/12/21km OVERVIEW: The routes are a mix of single track and jeep track, flanked by pristine fynbos, spectacular mountain views, some beach running and coastal paths. Part of the Gravity Adventure Festival

palmiet caravan park. www.adventurefestival.co.za www.trailseries.co.za

WC

Sat 15 7am Paarlberg Mountain Race 10/21km noord-end ps, paarl. s du plessis 083 444 6940 WC

Sat 15 8.30am Fynbos Road Race 21.1km ouplaas primary school. mariaan dunn 028 542 1326 WC

Sat 15 Palmiet Trail Run 10/20km CATEGORIES: solo TERRAIN: gentle climbs and descents kleinmond. luke powers 082 377 1398 www.gravity.co.za WC

Sat 15 6am PetroSA 5/10/21/42km santos caravan park, mossel bay. mossel bay. jacob karelse 073 383 8409

WC

Sat 15 8am The Witness Capital Climb 5/15km OVERVIEW: A challenging but scenic run. The first 2km are slightly downhill. The next 4km are interesting and involve a very steep climb to World’s View. The following 2km are fairly flat, with a steep downhill charge to the finish

pietermaritzburg city hall to voortrekker school, opposite royal show grounds. tony morrison 031 327 2963

KZN

Sat 15 PG Glass Mountain Drive 21.1km albany sports club. christine hart 083 391 0460 EC

Sat 15 7am Marcel Vant Slot Memorial 15km hoffmeyer park, lynnwood. dimitri kavallineas 083 299 7456 GAU

Sun 16 8am Old Eds 10/21km old eds club. d bornebush 011 728 7335 GAU

Sun 16 7.30am Thomas Mbiza Memorial 10km majozi mbiza 073 767 9760 WC

Sun 16 6.30am Bog Walk Tester 30km navy sports field, simon’s town. des frecthas 082 446 9033 WC

Fri 21 10pm Tuffer Puffer 160km v&a to cape point to v&a. jean-paul v belle 021 782 3923 WC

Sat 22 5.30am Puffer 80km CATEGORIES: solo TERRAIN: trail, with some steep climbs and descents cape point to v&a. jean-paul v belle 021 782 3923 WC

Sat 22 8am Atlantis 15km atlantis. desmond arendse 084 392 1061 WC

Sat 22 2.30pm Dumbe Mountain Race 15km OVERVIEW: run or walk paulpietersburg country club. ingrid kusel 034 982 1629 KZN

Sat 22 2.30pm Spar Ladies Race 5/10km lc de villiers, tuks, pretoria. hugo badenhorst 012 420 6080 GAU

Sat 22 8am Great Train Race & Relay 28km emalaheni station. elsabe dawson 086 118 7246 MPU

Sat 22 Itec 5/10km hobie beach. paul johnson 082 900 5850 EC

Sat 22 6am Dawn to Dusk 12 hours akasia high school, akasia. paul ferreira 082 823 5159 GAU

Sun 23 8am Vodacom 10/21km vodaworld. mark struwig 082 492 4416 GAU

Sun 23 7am Nongoma Build-it 5/21km gqikazi fet, main gate, nongoma. manqele mphathiseni 035 831 0033

KZN

Sun 23 7am Merewent Run 10km dhubri road, merewent. pat pather 031 332 3106 KZN

Sun 23 9am Blisters for Bread various distances green point track. top events 021 511 7130 WC

Sat 29 8am Saasveld 21.1km saasveld grounds, george. dekker vermeulen 072 199 0664 WC

Sat 29 Despatch 5/15km despatch sports centre. john allers 084 590 4301 EC

Sat 29 7.30am Hyundai Bobbies Odd One 8/16km police college, pretoria west. theo swart 072 392 5074 GAU

Sat 29 6am Windmill Casino 3/10km windmill casino, bloemfontein. 083 289 3235 FS

Sat 29 Real Lion Road Race 42.2km welkom. johan coetzee 072 692 8923 FS

Sat 29 6am Delmas 4 in 1 5/10/21/42km pieter combrink 082 452 2832 MPU

Sat 29 Lente Wilge Marathon 10/21/42km ng kerk, frankfort. sam ditshoane 083 262 4058 FS

Sun 30 7.30am Don Lock Memorial 8km brookside, claremont. celtic. WC

Sun 30 8am Joe Stutzen/Matthews Motsharateu 10/21km wanderers. francesca parrini 083 504 9150 GAU

Sun 30 6am The Spares Shop Half Marathon 10/21km addison park, empangeni. brian goddard 083 270 1976 KZN

sEpTEMbER RUNNINGWed 2 6.30pm Duvha Nite 5/10km club house. johan fourie 083 632 9253 MPU

Thu 3 - Sat 5

Wildcoast Wildrun 112km CATEGORIES: solo TERRAIN:gentle climbs and descents east london. owen middleton 084 221 8422 www.wildrun.co.za EC

Fri 4 7pm Midlands & 100 Miler 160km winterton country club. brian jarmey-swan 083 4965980 KZN

Fri 4 7pm 100 miler 160km ruimsig. hennie koch 082 741 3199 GAU

Fri 4 7pm Harmony Spring Nite 10km welkom square. m rossouw 082 325 4580 FS

Sat 5 Nedbank Matha Series #5 5/21km bloemfontein afs. ansie booyens 011 880 5800 FS

[email protected]

Situated in the heart of Zululand, near Hluhluwe, DumaZulu offers an authentic African cultural experience. All units are individually themed and

designed to resemble different tribes of Africa, including Zulu, Swazi, North Sotho, Xhosa, Venda, Tsonga and Ndebele. Guests can also enjoy a taste of

Africa at our onsite restaurant serving traditional cuisine.

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Sat 5 7am Rudamans 10km kaapsche hood road, nelspruit. cecelia botha 083 375 8765 MPU

Sat 5 7am Citrusdal 21km citrusdal. jacques van heerden 082 962 3538 WC

Sat 5 7am Beaufort West Municipality 21km rustdene grounds, beaufort west. johan le grange 082 785 6311

WC

Sat 5 6am Afri-save & carry Marathon 5/10/42km OVERVIEW: a challenging course that produces great results. (previously know as the Muirite Marathon)

muir college, uitenhage. margie du toit 082 547 5413 www.muircollege.co.za

EC

Sat 5 6.30am Spirit of Flight 5/10km afb swartkops. jan esau 012 312 4976 GAU

Sun 6 7am Satori Camel Run 16.1km noordhoek sportsfields. charissa balman 083 377 3806 WC

Sun 6 7am Daxina 5/10/21km lenasia south civic centre. rodger govender 083 263 5608 GAU

Sun 6 7am Carnival 5/10/21km carnival city. graham white 082 892 1303 GAU

Sun 6 6am Lifestyle Dolphin Coast Ultra 10/21/50km OVERVIEW: run or walk lifestyle centre, ballito. barry currin 082 480 0925 KZN

Sun 6 7am The Duke of York 16km TERRAIN: 8km of gravel on this street race, the second half is fast & predominately downhill OVERVIEW: a scenic route through the country, past the Bisley Valley Nature Reserve, onto PMB streets to the finish

carwin heights farm, near manderston to collegians club, pmb. warren phippen 082 685 2294

KZN

Sun 6 9am Thabela Thabeng Adventure Festival 20km CATEGORIES: trail run for individuals near parys. nicholas mulder 082 898 7871 www.ugeevents.co.za

FS

Wed 9 8am Thaba Nchu Mountain Race 5/10km maria moroka park, black mountain. 078 915 7682 FS

Sat 12 6pm Eunice RR 10km eunice school. bfn achilles 083 287 8810 FS

Sat 12 7am Om-die-dammetjie 10/21km witklip dam. tone de freitas 082 417 6564 MPU

Sat 12 7am Coca-Cola Allan Ferguson Naval Hill 4/10km hamilton park, bloemfontein. moses motumi 051 444 5867 FS

Sat 12 2pm Mpati Mountain Race 15km kind edward park, dundee. bennie olivier 084 503 0878 KZN

Sat 12 7am Value Logistics Ou Voetpad 5/16km t.u.t. pretoria west. leon bezuidenhout GAU

Sat 12 7am Race Walking Grand Prix 10/20km youngsfield. gideon cillie 083 321 1668 WC

Sat 12 8am SAPS Race Against Crime 5/15/21km herbertsdale primary. diane oosthuizen 084 369 2731 WC

Sat 12 Bike and Tekkie Challenge majile forest, bellville. clive idas 082 784 5783 WC

Sat 12 The Crazy Store Table Mountain Challenge

35km CATEGORIES: solo TERRAIN: trail run with gentle climbs and descents cape town. www.trailrunning.co.za WC

Sun 13 7am Brackenfell 21km brackenfell high school, brackenfell. david mccarthy 084 921 4026

WC

Sun 13 7am Citizen/Gerald Fox Memorial 5/10/21km johannesburg zoo. race secretary 086 107 6259 GAU

Sun 13 Bonitas Mont-aux-sources trail run

50km OVERVIEW: entries limited to 300 mont-aux-sources, drakensberg. www.montauxsourceschallenge.co.za

KZN

Sun 13 6am Vusi Nxumalo Half Marathon 21.1km ulundi regional stadium. dladla mbuyiseni 034 212 2133 KZN

Sun 13 8am Spar Ladies Race 10km the oval, pietermaritzsburg. brad glasspoole 083 877 7247 KZN

Sun 13 6am SAPS Striders 15km kings park athletic stadium, durban. vg naidoo 031 466 3964 KZN

Fri 18 8pm Engen Charity Walk/Run for Toys 5/10km flamingo printers, welkom. db prinsloo 072 481 8057 FS

Sat 19 7am Theron’s & Webber’s Lentedraffie 10km bfn achilles sport centre, bloemfontein. paul barnes 051 444 5867

FS

Sat 19 6.30am CSIR Road Race 10/21km csir conference centre. michelle smit 012 481 3942 GAU

Sat 19 7am Beachcomber - Race Against Crime 10/15km strandfontein sportsfield. pro srumugum 082 926 5840 WC

Sat 19 7am Collisen Electrical 5/10/21km olifants river lodge. conrad vd berg 082 908 1228 MPU

Sat 19 The Southern Storm CATEGORIES: solo TERRAIN: some steep climbs and descents knysna. amanda judson 044 382 6496 www.magneticsouth.net WC

Sat 19 8am Andries Steyn Memorial 10/21km buffelsbay car park, sedgefield. bomber webb 072 516 4701 WC

Sun 20 The Otter-African Trail Run 45km CATEGORIES: solo TERRAIN: some steep climbs and descents knysna. amanda judson 044 382 6496 www.magneticsouth.net WC

Sun 20 7am ADT Fred Morrison 15km germiston stadium. club secretary 011 825 7701 GAU

Sun 20 7am Mtubathuba Challenge 10km kwamsane sport ground, mtubathuba. jabulani mhlungu 072 843 6482

KZN

Sun 20 6am Beds for Africa 16/32km crusaders club. neil aubert 083 381 3790 KZN

Thu 24 7pm Florida Flat One 5/10/21km florida. adrian geekie 078 458 3670 GAU

Thu 24 7am Leani Nursery 5/15km leani nursery, great brakriver. des harris 083 309 8732 WC

Thu 24 8am Tusa Tusano Series IV 5km botshabelo. 051 444 5867 FS

Fri 25 - Sun 27

7.15am Run/Walk for Life 3 day challenge 10km langenhoven gim, oudtshoorn. sanet wentzel 082 852 6378 WC

Sat 26 6am McCarthy VW/Audi 10/21km rietondale park. event office 012 460 9065 GAU

Sat 26 7am Ithala Escarpment Challenge 10/35km ntshondwe main camp, vryheid. ingrid kusel 034 982 1629 KZN

Sat 26 6am Karoo Ultra 80km laingsburg municipality. bertie van as 073 171 5896 WC

Sat 26 7am Plettenberg Bay AC 5/21km plett rugby club. ken 044 535 0062 WC

Sat 26 7.30am Old Mutual Group Schemes RR 4/10km sapd riebeeckstad. bfn achilles 084 588 3860 FS

Sat 26 8am Macufe Sprint 5/10km bloemfontein. peter bailey 051 444 5867 FS

Sat 26 6am Cape Town 100 Miler 100/160km three anchor bay. kanu sukha 072 210 1127 WC

Sun 27 6.30am Nedbank Cape Town City Marathon 10/42km OVERVIEW: designed to be fast, while also showcasing the beauty of Cape Town. While the Mountain is visually integral to the race, you need not worry about having to run up it, as the route is fairly flat. The 10km race follows most of the last few kilometers of the marathon course.

adderly street, cape town. asa 011 880 5800 www.capetownmarathon.org.za

WC

Sun 27 6am City2City Marathon 20/50km tshwane to johannesburg. cga 011 873 2726 GAU

Mon 28 Four Peaks 24km CATEGORIES: solo TERRAIN: gentle climbs and descents ficksburg. adrian saffy [email protected] FS

OcTObER RUNNINGFri 2 The Mutter (MTN Mania Ultra Trail Run) 22 hours CATEGORIES: solo TERRAIN: challenging, knee-breaker southern berg. malcolm millar 083 253 0645

www.sites.google/site/muttertrailrun/KZN

Sat 3 5pm ABI Hamilton Night Race 5/21km ladysmith sports club, ladysmith. johan van dyk 082 652 3596 KZN

Sat 3 6am Business Relay 21/42km rietondale park. event office 012 460 9065 GAU

Sat 3 6am Bruce Crooks 5/10/21km clubhouse. johan fourie 083 632 9253 MPU

Sat 3 6am Voet Van Africa Road Race 10/21/42km bredasdorp sport complex. christine britz 028 425 1087 WC

Sat 3 Hout Bay Triple Trouble 45km CATEGORIES: solo/team TERRAIN: some steep climbs and descents hout cay, cape town. eric tollner 021 785 5345 www.redearth.co.za

WC

Sat 3 7pm Kanniedood Nite Race 5/10km nico brummer, beaufort west. werner schubert 083 462 7308 WC

Sat 3 11am Harrismith Bergwedloop 15km harrismith sports stadium. bfn achilles 058 622 1412 FS

Sat 3 7am CapeGate 5/10km cape gate centre. jacques van heerden 082 962 3538 WC

Sun 4 9am Ocean Racing Series #1 1/2km OVERVIEW: First in a 12-race series which starts annually at the beginning of October and is held on alternate Sunday mornings through to the end of March, with a brief break over the Christmas period. Surfski and swim options are also available

port elizabeth. www.zports.co.za EC

Sun 4 Goat Farm Trail Run 4.5/13km CATEGORIES: solo event TERRAIN: gentle climbs and descents hartebeespoort. robyn artus [email protected]

NW

Sun 4 7am Afrisam 10/21km ruimsig stadium. pierre westerveld 082 330 7911 GAU

Sun 4 7am Rainbow 5/15km barnard stadium, kempton. stanley khoele 011 926 0154 GAU

Sun 4 6am South Coast Marathon 21/42km scottburgh, iifacomb. naas olivier 031 903 4019 KZN

[email protected]

Within 300 acres of game rich bush and 300 000 acres of National Parks, Bushlands Game Lodge offers fully air-conditioned, en-suite

accommodation that blends seamlessly with the African Bushveld. The lodge offers Game Drives and is a popular base from which to visit nearby

Game Parks to spot the Big Five.

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Sun 4 6am Orange Groove 5/10km empangeni athletics club. shadrack mncwango KZN

Sun 4 7am Mahindra Thorntree Challenge 15km st charles college. terry everson 033 260 5509 KZN

Wed 7 6pm Prima Bande 10km prima tyres, bellville. johan marnewick 073 265 0412 WC

Wed 7 7pm Standerton Nite 10km show grounds, standerton. lukas vd merwe 082 412 4161 MPU

Sat 10 7am God’s Window 10/21km graskop municipality. jurgen halbich 083 290 0678 MPU

Sat 10 Western Cape Salomon Trail Run #1 6/12km CATEGORIES: solo TERRAIN: gentle climbs and descents durbanville, cape town. ugene nel 021 789 0188 www.quantumadventures.co.za

WC

Sat 10 7am Heather Park Superspar 10km heatherpark super spar, george. danie raubenheimer 083 376 7414

WC

Sat 10 6am MacChamberlain 10/21km hpc tuks. frans vermaak 082 854 9954 GAU

Sat 10 8am Old Mutual Golden Gate 4/10/21km glen reenen camping site, bethlehem. gerrie bester 082 920 5997

FS

Sat 10 Mycospor Parys River Jol 10/25km parys sc. 083 453 5270 FS

Sun 11 8am Spar Ladies 5/10km old parktonians. cga 011 873 2726 GAU

Sun 11 6am Sugar Coast 10/21km outspan grounds, tongaat. basil pillay 031 301 0057 KZN

Sun 11 7.30am Owabahle Woman’s Race 5/10km kwgqikazi college. owen nxumalo 031 465 7487 KZN

Sun 11 7am OUTsurance 94.5 KFM Gun Run 10/21km hamiltons rugby club, green point. jane doktor 082 78 4918 WC

Wed 14 7pm Waypoint Nite 10km secunda high school. ian botha 082 461 5076 MPU

Thu 15 6pm Lamprecht & Meyer Business Relay 6 X 2km spur, oudtshoorn. david mckinnon 082 374 8632 WC

Sat 17 7am Meiringspoort Champs 10/21km meriringspoort, de rust. martie vd westhuizen 044 241 2522 WC

Sat 17 8.30am Bushman Blitz 35km OVERVIEW: an endurance run on the Boesmanskloof hiking trail. Limited field of 50. TERRAIN: tough uplhill towards McGregor, easing off on the return

greyton to mcgregor. angie wilson 083 566 5783 [email protected]

WC

Sat 17 8.40am Greyton Nature Reserve Trail Run 5/11km OVERVIEW: stunning trail in the Greyton Nature Reserve. Lots of singletrack through fynbos, passing waterfalls and some rock scrambling. TERRAIN: varied, midly technical

greyton nature reserve. angie wilson 083 566 5783 [email protected]

WC

Sat 17 7am Road to the Vineyard 10km pick n’ pay shopping centre. rodney cupido 083 309 5095 WC

Sat 17 3pm Bayside 15km bay hall, richards bay. wayne crouch 035 905 3723 KZN

Sat 17 6pm Bloemwater 10km pelliespark, bloemfontein. enslin van blerk 083 287 8810 FS

Sat 17 6am Woodlands Boulevard 10/21km woodlands shopping centre. gideon adriaanse 083 629 6693 GAU

Sat 17 - Sun 18

from 6am Amatola Trail Run (Big Bafer) 100km OVERVIEW: an undulating trail which is relentless. Passes through indigenous forest, plantation and mountain grasslands, it is well marked and easy to follow. Although the trail is in the Amatola Mountains, no great altitude is reached. Average height is about 1500m, with a max of 1900m. There is adequate water on the trail, but will have to be carried between streams and rivers

maden dam, hogsback area. david gassner 076 817 9058 [email protected]

EC

Sun 18 7am Amatola Trail Run (Little Bafer) 35km OVERVIEW: an challenging undulating trail, going up and down quite a bit. It is a circuit passing through some very pretty areas. There is adequate water on the trail, but will have to be carried between streams and rivers

hogsback area. david gassner 076 817 9058 [email protected]

EC

Sun 18 6am Chatsworth 15/21km chatsworth stadium. dees govender 083 785 4333 KZN

Sun 18 6am Brotherhood 5/15km southgate mall. gerhard van wyk 083 292 9551 GAU

Sun 18 Teak Trek Trail Run 5/10km johannesburg. [email protected] GAU

Sun 18 8am Go Red for Women SA blue route centre, tokai. adeliah jacobs 083 302 4661 WC

Wed 21 6pm Geronimo Spur Nite Race 10km george. johann du preez 084 501 0168 WC

Wed 21 6.30pm Silver Queen 10km air force base, ysterplaat. ba jeffries 073 705 3647 WC

Wed 21 7pm Katlehong 15km germiston stadium, katlehong. b.maphanga 073 463 1181 GAU

Sat 24 8am Kagiso 5/10km mohlakeng stadium, kagiso. jerminah roalane 073 643 4135 GAU

Sat 24 7am Tuks Alumni 1/5/10/21km afb waterkloof, tuks. dr danie van wyk 083 3310294 GAU

Sat 24 3pm Tonevale Game Farm 16km tonevale farm, empangeni. brain goddard 083 270 1976 KZN

Sat 24 6am Pride in Tyres 10km navil hill unie, bloemfontein. db prinsloo 083 289 3235 FS

Sat 24 6.30am Engen to Engen 4/10/21km jason rd, riebeeckstad. FS

Sat 24 5pm Nite Race 10/21km newcastle swimming pool. andre grundlingh 034 312 5781 KZN

Sat 24 7am Tradouwpas 21km southern cape winery, barrydale. ian nienaber 082 550 3202 WC

Sat 24 7am 10 Classic 5/10km beaumont primary, somerset west. lester burrow 082 424 8547 WC

Sun 25 6.30am Constantia Valley Grape Run 21km TERRAIN: trail run with gentle climbs and descents constantia. charlotte kettlewell 021 761 8887 WC

Sun 25 Montrail-CAPESTORM Gauteng Summer Trail Series

5/10-12km CATEGORIES: solo TERRAIN: gentle climbs and descents www.trailseries.co.za GAU

Sun 25 6am Sportsmans Warehouse 5/15km east rand value mall. race secretary 011 917 3721 GAU

Sun 25 5.30am Ethekwini Township to Township 50km king zwelithini stadium, umlazi. sipho 082 460 9761 KZN

Wed 28 6.30pm Old Mutual 10km old mutual sports ground, pinelands. shaun williams 083 963 0276

WC

Fri 30 6.30pm Night Race 5/15km correctional services grounds. henry daniels 072 443 5033 FS

Fri 30 4pm Reach for a Dream 160km over 24 hours neels vermeulen 082 456 4822 MPU

Sat 31 6am Hunters Challenge 10/21km maritimo clubhouse. pieter van der merwe 082 593 8778 GAU

Sat 31 6am Reach for a Dream 12 hours leslie vermeulen 072 118 1385 MPU

Sat 31 7am On Tap Neighbour Relay 5 X 10km riverside caravan, little brakriver. des harris 083 309 8732 WC

Sat 31 7am Olifants River Rittelfees 10km vredendal. gerrie cilliers 083 650 0642 WC

Sat 31 6.30am Isostar 15km tokai forest. gavin wright 072 142 7263 WC

NOVEMbER RUNNINGSun 1 6am Venk Pac Challenge 15km verulam recreation ground. shiela persad 083 454 3625 KZN

Sat 7 5pm Longest Nite 12 hours kings park athletic stadium. priscilla naidoo 032 945 0748 KZN

Sun 8 6am FOSKOR 10/21km bay hall, richards bay. wayne crouch 035 905 3723 KZN

Sun 8 6am Bluff 15/21/35km fynnland combined sports club, bluff. grant howes 083 225 9815

KZN

Sun 15 6am Stella Tribute 15km stella sport club, glenwood. cecil sher 031 205 8573 KZN

Sun 15 7am Edendale 10km wadley stadium, edendale. the secretary 033 897 8650 KZN

Sun 22 6am Thompsons Tasty Meats 15km newcentre sports complex, newlands. sanjay judges 031 578 6285

KZN

Sat 28 6am Sani Stagger (down) 21.2km sani pass hotel. trish crawley 033 701 1577 KZN

[email protected]

The Beach Hotel is the ideal choice for a stopover or escape, as its convenient location offers panoramic views overlooking Durban’s beachfront

promenade. The hotel is also located in close proximity to the Durban International Convention Centre, Suncoast Casino and uShaka Marine World.

SEND US YOUR EvENTS EMAIl: [email protected]

AND HAvE THEM PlAcED IN OUR cAlENDAR!

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The forests of hilton will be alive with the sound of mountain bikes...On October 1-4 Hilton, in the KZN Midlands, will come alive with an exciting new mountain bike event which has all the makings of a great new addition to the mountain biking calendar. The Fox Hilton Experience will be an affordable four-stage race aimed at riders wanting to enjoy the thrills of a full-scale multi-day race, but nervous of the huge distances which are normally associated with a three- or four-leg event.

Hill 2 Hill Events, in conjunction with World Cup course designer Kim Phillips and Fox Clothing, have come up with the concept of a four-day, clover-leaf event in the heavily forested areas around Hilton. The four stages, which will each have their own unique character, will all start and finish at Laddsworth School in Hilton.

The first day of the race will be a short 20km prologue-type stage starting at midday to allow riders to travel to the event and register in the morning without having to take an extra day’s leave.

The second and third day will be between 55 and 75km. Long enough so riders are able to experience the joys of the superb riding in the Hilton area, but not so long that only the ultra-fit super-athletes can finish.

The final day is a relatively short 40km stage designed so that final prizegiving will be done and dusted before 1pm so those who have to travel can get back home.

The event, during the Michaelmas School Holidays, will be based around a race village

at Laddsworth School where there will be daily prizegivings each evening and a briefing on the next day’s stage.

Included in the entry fee of R2 850 per team (R2 500 excl VAT) is two genuine Fox riding jerseys (valued at R800). Entries will be limited so riders are asked to enter early to avoid disappointment.

Riders will be responsible for their own accommodation with the option of a limited number of camp sites at Laddsworth, or booking their own accommodation from a host of B&Bs and hotels in the area, or even staying at home or with friends in the Pietermaritzburg / Hilton area.

“We have opted for a no-accommodation approach to this event for two reasons,” said race co-organiser Tim Whitfield from Hill 2 Hill Events. “The first is to keep costs as low as possible. We believe this is the cheapest full stage race in South Africa.

“Secondly we believe people should not be forced to buy accommodation if they would rather pay to stay in a bed and breakfast or hotel, for example, or possibly accommodation available in the area.”

Riders will need to make their own accommodation and travel arrangements – see website for more information

This is the first time Hilton will have a MTB stage race and the first time KZN will have a stage race where riders stay in B&B’sMaximum 250 teams of 2 peopleCost R2 850.00 (R2 500 excl VAT) per team payable by 18 September 2009

www.hiltonexperience.co.za

hilton kZn1 to 4 Oct 094 day mTb stage race starting an

d finishing each day a

t

Laddsworth School in Hilton

entrants are teams of 2 – men, women & mixed

limited entryThe race is fully supported with refreshment

stations on every route each day[RAcE vIllAGE FAcIlITIES • Toilets• First Aid & Paramedics • Physiotherapy & Massage • Showers• Bike wash • Food & Refreshments • Bike Park (overnight with security) • Mechanical services

NEw EvENT

Riders will need to make their own accommodation and travel arrangements – see website for more information

This is the first time Hilton will have a MTB stage race and the first time KZN will have a stage race where riders stay in B&B’s

Maximum 250 teams of 2 people

Cost R2 850.00 (R2 500 excl VAT) per team payable by 18 September 2009

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30 9619

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Sun 29 9am Heatonville 18km addison park, empangeni. brian goddard 083 270 1976 KZN

MOUNTAIN bIKINGAUGUsT MOUNTAIN BIKINGSat 1 from 8am SPN Blitz MTB Series 30/70km TERRAIN: single track, smooth track, some tar, plus extremely technical

downhill sectionspelindaba, hartebeespoortdam. eugene botha 082 456 5937 www.ugeevents.co.za

NW

Sat 1 Die Burger MTB Challenge 15/30/42/60km OVERVIEW: the 60km is a single loop and not 2 laps of the 30km, the route will traverse several local mountains and is not for the faint hearted. Backmarkers must prepare for a 4/5 hour ride. The 42km is not for beginners. It mirrors the 60km up until Delheim Estate, where a ‘short-cut’ takes riders back to the R301, meeting up with the 60km and continuing into town. The 30km ride follows a relatively flat route and is perfect for those who don’t feel like tackling the climbs of the 42km. The 15km is perfect for novices.

markotter fields, stellenbosch. 021 884 4752 www.dirtopia.co.za

WC

Sun 2 illovo eston MtB challenge 10/18/40/75km OVERVIEW: billed as the worlds biggest one day mtb event eston club, eston. brett austen-smith 082 572 4522 www.illovoestonmtb.co.za

KZN

Sun 2 7am Longmore Marathon 15/30/60km longmore, port elizabeth. charl joubert 072 081 2802 EC

Sat 8 Tour de Krantz Super Classic #11 melanie meier 083 636 1009 KZN

Sat 8 8am Queen Mothers Half Marathon 10/21km royal bafokeng sports palace. 041 594 2895 NW

Sat 8 Mazda/MTN National Marathon Series #4

fritz pienaar www.fritzpienaarcycles.com FS

Sat 8 Swellendam Canola Festival 8/24/55km show grounds, swellendam. christie 082 909 1694 WC

Sun 9 from 7.30am

Ingeli Mountain Bike Classic 25/45km as well as 8km fun walk/ride OVERVIEW: 15% single track in a beautiful forest setting

ingeli forest, harding. theresa 039 433 2422 KZN

Sun 9 Babba’s Lodge #9 andre de beer 082 490 5061 [email protected] GAU

Sat 15 Gravel Travel 5/30/60km wellington. waldo 082 806 0905 WC

Sat 15 Mankele - Sudwala Challenge 12/35/60km OVERVIEW: the marathon is 60km of absolute adrenaline pumping trails and if you get the chance to look around, the views are breathtaking. 14km of single track, as well as boardwalks, bush tunnels, river crossings and big climbs

[email protected] 082 338 9532 MPU

Sat 15 - Sun 16

Trans Baviaans 24hour 230km CATEGORIES: team event, 2,3 or 4 in a team OVERVIEW: the longest one day mtb event in the world. Night riding will be necessary

willowmore to j-bay. elmarie 083 508 9642 www.ecobound.co.za EC

Sun 16 Cowan House Super Classic #12 10/20/40km linda hill 082 321 1283 [email protected] KZN

Sun 16 Darlings Hills Ride 7/20/40km darling. 073 909 7082 WC

Sun 16 9am Sportsmans Warehouse MTB Race 28km OVERVIEW: not too technical, as the surface is mostly jeep track. Suitable for novice and experienced riders. A steep incline starts things off and separates the field out. From there riders go right up to the top of the valley, before descending to Grabouw they take a left into the Kogelberg Reserve, down some fast exhilarating twists into the Palmiet River valley and back towards the coast. Part of the Gravity Adventure Festival

highlands road, near kleinmond to palmiet river bridge. andrew 021 683 1159 www.adventurefestival.co.za

WC

Sat 22 Potberg MTB Challenge 10/32/55km de hoop. neil 082 896 3545 WC

Sat 22 6.30pm Mountain Splendour Mania Nite Race 15km mountain splendour eco resort, central drakensberg. www.wardevents.co.za

KZN

Sun 23 8am Mountain Splendour Mania 10/20/40km mountain splendour eco resort, central drakensberg. www.wardevents.co.za

KZN

Sun 23 Lion of Africa de Grendel 10/45km riaan 082 575 8067 WC

Sun 23 Mondi/ Grantleigh MTB Challenge debbie van wyk 082 896 0558 KZN

Sun 23 Woodoc Kat MTB Challenge 35/85km fort beaufort country club. julie 083 701 0014 EC

Wed 26 Heritage Marathon 5/10/40 olympia park stadium. 014 594 2895 NW

Sat 29 Mazda/MTN National Marathon Series #5 - Dirty Harry

fritz pienaar www.fritzpienaarcycles.com FS

Sat 29 Swartland MTB 20/40/65km koringberg. kobus dippenaar 082 897 2490 WC

Sat 29 Valley of the Flags MTB Race 10/40/80km OVERVIEW: Bring your whole family for some fresh Karoo air, country hospitality and a fun-filled day in the valley

steytlerville. lindi 049 835 0484 EC

Sun 30 Howick Highlander 12/20/45km lawrence kriel 072 126 9495 www.howickhighlander.co.za KZN

sEpTEMbER MOUNTAIN BIKINGFri 4 - Sun 6

About the Kamberg Weekend 20-70km, something for all abilities OVERVIEW: this is an awesome mtb touring weekend. A chance not to race, but to put in some distance, to enjoy the awesome views in the Kamberg valley. All meals are included

glengarry resort, kamberg. rose 033 267 7225 [email protected]

Sat 5 7am Hangklip Classic 40/75km bonkolo dam, queenstown. grant edwards 082 841 1649 EC

Sat 5 2 Mountains and a Valley 10/30/60km citrusdal. aldo 082 801 5766 WC

Sun 6 7am Fat Tracks Marathon 15/30/60km longmore, port elizabeth. charl joubert 072 081 2802 EC

Sun 6 Husqvarna Weenan Classic 10/26/48km weenan game reserve. brian vd bank 082 779 8406 KZN

Sun 6 Spring Classic tanjent events 011 463 2743 [email protected] GAU

Sat 12 Dome to Dome leandro le roux 082 337 8074 [email protected] GAU

Sat 12 Lion Man Series - Aldam 35/80km allemanskraal dam, aldam estate, ventersburg. kelly cleverdon 082 443 4597

FS

Sat 12 Wildside Adventure Ride 15km the willows. m magson 084 566 3263 EC

Sat 12 - Sun 13

Nelson’s Creek MTB Festival various distances available wellington/paarl. www.dirtopia.co.za WC

Sun 13 JMBC Logwood Classic mel hirse 082 492 1445 [email protected] GAU

Sun 13 Lynford Clover Classic glen haw 039 834 1832 KZN

Sat 19 7am Charlo Tuff 5/10km charlo primary school. robert rietmuller 084 803 4497 EC

Sat 19 Dekor 2000 Wedren 10/30/60km kroonstad. stoman 082 412 4606 FS

Sat 19 MTB OUTride wynand de villiers 083 269 7659 [email protected] GAU

Sun 20 sunday triBune Jeep hill 2 hill 40/106km TERRAIN: mix of gravel road, jeep track, cane brakes, single track and a couple of kilometres of tar, leading to a section of urban riding. OVERVIEW: the marathon race will be a challenge, riders will need to peak at 6 - 10 hours training p/week before the race. Children are catered for at the finish venue, with two kids races

hilton to shongweni www.hill2hill.co.za

KZN

Thu 24 Babba’s Lodge #10 andre de beer 082 490 5061 [email protected] GAU

Thu 24 - Sat 26

Three Towers Stage Race 205km OVERVIEW: three day stage race, 3880m of ascent. Mankele Mountain Biking is renowned for its sometimes technical, but always flowing, single track and big mountain trail riding, three days that will leave you in MTB heaven

www.mankele.co.za 082 338 9532 MPU

Thu 24 - Sun 27

Diamond Back Marathon 98/100/112km oudtshoorn. essie 084 279 1065 WC

Fri 25 - Sun 27

6am Rhodes MTB Stage Race + Night Ride 20/40/50/80km rhodes. willem jansen 082 789 5519 EC

Sat 26 Makolong Series christo vd linde 074 829 4868 [email protected] GAU

Sun 27 PTA MTB - Hatfield 12 Hour derek palmer GAU

Sun 27 Bike & Run albie de lange 082 453 0096 [email protected] GAU

Sun 27 Lake Eland Super Classic 5/12/25/45km lake eland nature reserve, oribi gorge. thomas blom 072 946 0656 www.lakeelandclassic.co.za

KZN

Sun 27 Volksrust Classic 4/10/25/45km plaas revine, volksrust. tobie malan 082 346 0601 www.volksrustclassic.co.za

MPU

OcTObER MOUNTAIN BIKINGThu 1 - Sun 4

Fox hilton experience day 1 = 20km day 2 & 3 = 55-75km day 4 = 40km OVERVIEW: the KZN Midlands will come alive with this exciting new mtb event! Four-stage race aimed at riders wanting to enjoy the thrills of a full-scale multi-day race, but nervous of the huge distances normally are associated with a 3/4leg event.

laddsworth school, hilton. 072 125 2382 www.hiltonexperience.co.za

KZN

Sat 3 Mazda/MTN National Marathon & Ferdevco Half Marathon Series

35/75km clarens. paul pretorius 082 330 5548 FS

Sat 3 Lourensfield MTB Classic 15/30/55km lourensfield wine estate, somerset west. www.dirtopia.co.za

WC

Sun 4 RBM Kwambo Lion 10/25/50km kwambonambi country club. joyce benade 072 158 3252 KZN

Sun 4 Maverick Gravity Dice DH 031 765 6222 KZN

SEND US YOUR EvENTS EMAIl: [email protected]

AND HAvE THEM PlAcED IN OUR cAlENDAR!

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Sun 4 6am Buffalo MTB Challenge 40/70km gonubie farmer’s hall, brakfontein, east london. candy boonzaier 043 735 1137

EC

Sat 10 6am Bonthoek MTB Challenge 10/25/35/60km doordrecht, avondzon. petro slabbert 045 944 1014 EC

Sat 10 Team Day/Night MTB Relay [email protected] paul rencken 082 493 5263 KZN

Sat 10 Slanghoek/ Manic Cycles MTB Challenge

15/30/55km slanghoek valley, rawsonville. www.slanghoek.co.za WC

Sat 10 Red Stone MTB and Adventure buffelskloof, kuilsrivier, calitzdorp. [email protected] WC

Sat 10 - Sun 11

Ride Crater Cruise 28/56/101km OVERVIEW: there is also a petit cruise for the kids ride arena, parys. www.cratercruise.co.za FS

Sun 11 from 9am Edenberg Saasveld Race 15/22/45km saasveld, george. paul van tonder 082 373 5352 www.hillbillies.co.za

WC

Sun 11 7am Steeltek MTB 5/10/20/40km loerie/hankie ottoford forest. charl joubert 072 081 2802 www.fattracks.co.za

EC

Sat 17 Riemland MTB Race 15/40/80km fees op die vlakte, heilbron. louis kleynhans 082 770 1112 FS

Sat 17 from 8am SPN Blitz MTB Series 30/70km TERRAIN: single track, smooth track, some tar, plus extremely technical downhill sections

pelindaba, hartebeespoortdam. eugene botha 082 456 5937 www.ugeevents.co.za

NW

Sat 17 6am SMS Direct 27km OVERVIEW: the bulk of the route will take you on scenic gravel roads before you enter Port Alfred and head to the finish

port alfred country club. sylvia murdoch 082 682 8023 EC

Sat 17 7.30am Ladismith Cheese Seweweekspoort MTB Challenge

25/80km amalienstein packing shed, amalienstein to ladismith high school, ladismith. pieter blignaut 028 551 1062 www.dryland.co.za

WC

Sat 17 8am Asishove 10/35/70km OVERVIEW: a challenging, senic route in the beautifull Dargle valley. TERRAIN: Incorporating some district roads, Midmar backwater tracks, farm tracks, stream crossings, cattle paths, open single track and forest trails

duku duku campsite, midmar dam. www.amashova.co.za KZN

Mon 19 - Sat 24

Cape Pioneer Trek six day stage race OVERVIEW: traverse two mountain ranges, cross the arid semi-desert Karoo and go through the coastal forests of the garden route

oudtshoorn. www.capepioneer.co.za WC

Fri 23 - Sun 25

Cederberg Escape 186km sanddrif, cedarberg. www.cederberg-escape.com WC

Sun 25 Lebanon Ladies MTB 3/10/20/26km elgen valley, somerset west. www.dirtopia.co.za WC

Sun 25 Monzi Hippo Classic [email protected] 035 550 4403 KZN

Sun 25 Bonitas sunday triBune Michaelhouse MtB challenge

20/50km OVERVIEW: an amazing venue, with great routes that offer mountain bikers everything, all in one event. It is family friendly, and a great day out

michaelhouse school, balgowan. www.michaelhousemtb.co.za

KZN

Sat 31 6am Thomas River MTB Challenge 8/35/42/65km + kiddies race OVERVIEW: The 65km has something for everyone... single track, steep up & downhills. From good roads to bad roads to no roads. From swamps to river crossings to speed sections to long grass and rocks. The 35km is an enjoyable ride that does also contain some easy technical sections

between stutterheim & cathcart thomas river village. john potter 082 575 4923

EC

Sat 31 Laerskool Oudtshoorn oudtshoorn. 082 873 7516 WC

Sat 31 Zuurberg Inn Mountain Race zuurberg hotel. bob stedman 082 900 3556 EC

Sat 31 - Sun 1 Nov

Natro Berg and Bush 60/70km emseni camp, winterton. charmaine 083 230 9091 KZN

NOVEMbER MOUNTAIN BIKINGSun 1 6am Mondi Addo MTB Challenge 30/60/85km + kiddies race OVERVIEW: billed as the EC’s toughest MTB race addo elephant national park.

shane bradfield 074 114 4811 www.leisurecycletours.comEC

Sat 14 Makadas overland challenge 290km in 24 hours OVERVIEW: the longest single day mtb two stage event in the world. Navigation will be required for this team based event

montagu. www.makadasadventures.co.za WC

ROAD cYcLINGAUGUsT ROAD CYCLINGSat 1 Tuinetrap Fietswedren 10/25/50 wimpie van niekerk 083 460 9338 GAU

Sat 1 2pm Beachfront Lodges Premier Cycle League #6

shane bradfield 074 114 4811 EC

Sat 1 Provinsiale Kermisse tba tempe. martin brink 082 577 5071 FS

Sat 1 Volkswagen Wedren 15/40/60km w stoman 082 412 4606 FS

Sat 8 Bloemfontein tba bloemfontein. monica naude 082 791 6003 FS

Sat 8 Virgin Active Criterium 30/80km t. myburgh 082 573 9508 FS

Sat 8 MTN Cycle Chllenge 15/45/75km casper coertse 082 906 2629 NW

Sat 8 DIY Bloemhof Marathon 10/20/70 bloemhof school. tiekie erasmus 083 5970250 NW

Sat 8 Inter Prov t. myburgh 082 573 9508 FS

Sat 8 2pm Beachfront Lodges Premier Cycle League #7

82km shane bradfield 074 114 4811 EC

Sat 8 C&H Fun Ride & League 30/60/80km gouritzmond. corrie stoltz 072 620 5264 WC

Sun 9 WPCA Winter League various distances gillian palm 079 502 6151 WC

Sun 9 6:30am tour de BluFF 20/40/100km the bluff show grounds, tara rd bluff [email protected] KZN

Mon 10 The Sungardens Carousel Classic 10/70/110/152km resbank. johan visagie 084 245 2878 GAU

Mon 10 MTB Trophy Series #3 tba bloemfontein. willie oelofse 083 256 9724 FS

Sat 15 Cycle World MTB Challenge 10/30/50/80km bloemfontein. monica naude 082 791 6003 FS

Sat 15 Speke Challenge speke. cor de geus 082 410 3654 GAU

Sat 15 Randfontein EPR 50/105km rob stevens [email protected] GAU

Sun 16 Tour de Soweto 100km soweto. gg 082 900 7738 GAU

Fri 21 7pm Beachfront Lodges Premier Cycle League #8

shane bradfield 074 114 4811 EC

Sat 22 2pm Beachfront Lodges Premier Cycle League #9

90km shane bradfield 074 114 4811 EC

Sat 22 Lost City Challenge 70/110km centurion. johan du toit 082 809 5498 GAU

Sat 22 Top Lay DIY tba bloemfontein. hennie verster 083 702 1932 FS

Sat 22 Wellness Lifetime Challenge 30/50/100km george. maritza tervlan 084 404 9374 WC

Sun 23 WPCA Winter League various distances gillian palm 079 502 6151 WC

Sat 29 Agri Harold harold. essie esterhuys 084 279 1065 WC

Sat 29 12 Hours tba bloemfontein. tobie coetzee 082 433 2290 FS

Sat 29 DKD Tennisklub Wedren 15/40/60km w stoman 082 412 4606 FS

Sat 29 2pm Beachfront Lodges Premier Cycle League #10

100km shane bradfield 074 114 4811 EC

sEpTEMbER ROAD CYCLINGSat 5 PPFK Challenge 10/28/60km henk horst 082 421 4924 GAU

Sat 5 Woodpackers Cycle Challenge 25/50/88km ticky bohmer 082 374 2557 MPU

Sat 5 Old Mutual Klerksdorp Council Straatfees

liefie day 082 334 2658 NW

Sat 5 7am Hangklip Classic queenstown, border. grant edwards 082 841 1649 EC

Sat 5 Interprovincial oudtshoorn. elka 072 273 7100 WC

Sat 12 ODN Moedergemeente 30/60/80km oudtshoorn. essie esterhuys 084 279 1065 WC

Sat 12 2pm Beachfront Lodges Premier Cycle League #11

shane bradfield 074 114 4811 EC

Sun 13 Meals on Wheels 10/40/80km bettie enslin 083 434 3515 GAU

Sun 13 Dome to Dome 40/60/116km OVERVIEW: part of the Alphapharm seeding series for the 2010 Cape Argue Cycle Tour

liesel 082 337 8074 GAU

Fri 18 7pm Beachfront Lodges Premier Cycle League #12

shane bradfield 074 114 4811 EC

Sat 19 2pm Beachfront Lodges Premier Cycle League #13

103km shane bradfield 074 114 4811 EC

Sun 20 Tswane Mayoral wynand de villiers 083 269 7659 GAU

Thu 24 MTN Criterium jeff solomon 083 252 6931 GAU

Thu 24 Countrywide Medals Heritage Day 100km wimpie van niekerk 083 460 9338 GAU

While sportsGuide Magazine endeavours to ensure that our calendars are as comprehensive and accurate as possible, we accept no responsibilty for information incorrectly supplied.. help us make sure that we get it right for your event: GEt Your rACE listED: send race details to [email protected] for free inclusion in our calendar.

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Dying? Not really? We don’t like to think about dying, or planning 10 years ahead. If we don’t we might not have the luxury of having another 10 years to think about... We get so used to fast foods, fast way of doing things, living for the moment and not thinking about the consequences. If you don’t start thinking about these things now, that salary cut might turn out not to be your biggest problem!

So why do we run the Bonitas Wild Series? (To make a quick buck? A clever marketing strategy? Maybe, just maybe, there is some honest very real issue we would like to communicate to you). Maybe it is because we would like to force you to think about the future and what it holds. To appreciate what you have now – the opportunity to still play in the wild… Perhaps, like you, we spend as much time as possible in wild open spaces, but every time we go back it seems smaller and drier, and there are not as many animals as there were before.

Sitting around the campfire, with a glass of red wine and looking at the stars, I keep on finding myself thinking about when I won’t be able to do this anymore, and where I will go to clear my head and hide away from society. Sometimes I’m scared that I’ll forget how much I need this, and not know what I had until it’s gone… and then it will be too late. Maybe this is exactly why we do what we do.

This rings true for everyone that has ever participated in any of our events. They know and yearn for open spaces, for they are convinced that it keeps them sane and that it’s a necessity in life – fearing for when it might be gone.

The Bonitas Wild Series shares this yearning! All of our events aim to raise funds so we can conserve and preserve what we do not want to lose. “Greening your future” or creating a “Sustainable Future” is what we like to call it. Greening your future sounds easy, but it’s only possible by starting with small solid sustainable foundations - basic stuff. There is no fast way of doing this though, there’s no quick fix, no fast tracking: • We are changing the lives of thousands of kids

• We are getting rural communities involved with conservation

• We are finding sustainable and practical ways to incorporate our growing population with dwindling natural habitats

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Don’t know what I’m talking about, well let’s see…Along with the ‘warm and fuzzy’ species protection projects such as the Bearded Vulture, Wild Dog and Black rhino monitoring programmes that Wildlands funds, the Conservation SPACE initiative works at protecting and expanding the areas they live in, so that we no longer need to worry about them! Conservation SPACE creates conservation areas by forming partnerships with rural communities and helping them to sustainably utilise their land for conservation purposes. Expert advice and guidance is given to help communities manage their own conservation areas and at the same time create jobs within the community. Communities are contracted to build roads and lodges and trained as game rangers, administration staff and managers and derive income from tourism developments.

Indigenous Trees for Life, another of Wildlands initiatives, provides us with small building blocks for a greener future. The programme targets orphaned and vulnerable children, some that, at the age of 13, are already the head of their households! In South Africa, many of these children leave school to find work to put food on the table, which leads to little or no education. Wildlands identifies these children through the schools and teaches them to grow indigenous trees. When the trees are big enough (15 - 30cm) they trade these trees back to Wildlands for food, clothes, bicycles (very useful when you have 10km to walk to get to school!) and even school and university fees. The trees are then used for reforestation projects. The children can stay in school, receive an education, feed their families and have a better start in life, and Wildlands is able to plant thousands of trees... combating global warming, soil erosion and rehabilitating long lost forests! Brilliant! Just brilliant!

So how does the Bonitas Wild Series fit in? Well this is what we are raising funds for. This is how we are ensuring that you and your kids have a future. What can you do to ensure your own future? Join us for a fun family day out, doing what you love, at the same time ensuring the future that you pictured for your children. Ensure that when you retire at 60 (probably 80 at this rate) that you can go on that long awaited three week safari to all the national parks, forests and lakes!

Join us, make a difference and be part of a Greener future.HEIDI 033 3436380 [email protected]

www.wILDLANDS.CO.zA

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Thu 24 8am Breakfast Ride 12km toney cooney 041 360 2919 EC

Sat 26 Hartebeespoort Classic 33/104km hartebeespoort. jan kaljee 083 285 3025 GAU

Sat 26 Middleburg Ferrochrome Cycle Race 50/80/120km middleburg club. awie storm 084 957 3539 MPU

Sat 26 Potchefstroom Fietswedren 10/50/100km sias le roux 082 925 7911 NW

Sat 26 6.30am Carls Circuit 45km toney cooney 041 360 2919 EC

Sat 26 Kumba Iron Ore Classic OVERVIEW: part of the Alphapharm seeding series for the 2010 Cape Argue Cycle Tour

upington. [email protected] GAU

Sun 27 Campus to Campus 10/50/120km wynand de villiers 083 269 7659 GAU

OcTObER ROAD CYCLINGSat 3 Mogale Spring Cycle 30/50/75km rob stevens [email protected] GAU

Sat 3 Standerton Trapklub Fietswedren 10/40/90km standerton trapklub, gideon hall. 083 280 3853 MPU

Sat 3 Telkom Challenge 20/60/94km peter zeelie 082 825 0250 GAU

Sat 3 6.30am Binnemann Circuit 40km toney cooney 041 360 2919 EC

Sat 3 Organisasie vir Gestremdes oudtshoorn. corne bence 082 469 2652 WC

Sun 4 7am NMMU Road Race 100km EC

Sun 4 Randwater Race for Victory 57/107km coen 082 562 5155 GAU

Sun 4 Rustenburg Cycle Race 10/50/100km NW

Sat 10 Dagbreek Laerskool & NW Inerprovincial

vaious distances paul bester 082 851 4891 NW

Sat 10 Oudtshoorn Fietse 30/60/80km oudtshoorn. essie esterhuys 084 279 1065 WC

Sat 10 6.30am Jack Allen Circuit 57km toney cooney 041 360 2919 EC

Sat 10 7am Ebenezer 5/10km ebenezer centre, algoa park. cyril plaatjies 072 392 4047 EC

Sat 10 Necsa Cycle Challenge centurion. gawie marais 076 900 3524 GAU

Sat 10 9am Minishova 1/5km CATEGORIES: 7 - 11 year olds (1 parent per child can ride) suncoast casino & entertainment world KZN

Sun 11 Dischem Vitathion 75/97km rodger lloyd 082 553 1401 GAU

Sat 17 GNC Spring League 60km andre engelbrecht 082 775 5074 GAU

Sat 17 6.30am Butterfield/Maitland Circuit 55km toney cooney 041 360 2919 EC

Sat 17 Sasol Challenge 30/50/100km sasol cycling club. willie weber 083 446 7500 MPU

Sun 18 Vaal Mall Shopping Centre 10/50/100 wimpie van niekerk 083 460 9338 GAU

Sun 18 6.30am Amashova 106km OVERVIEW: part of the Alphapharm seeding series for the 2010 Cape Argue Cycle Tour

pietermaritzburg city hall to suncoast casino, durban. www.amashova.co.za

KZN

Sun 18 5.45am Amashova Fun Ride 39.5km OVERVIEW: no race entries will be taken on the day hillcrest high school to suncoast casino, durban. www.amashova.co.za

KZN

Sat 24 6.30am Theo’s Circuit X3 66km toney cooney 041 360 2919 EC

Sat 24 Telkom Satellite Classic 85/107km OVERVIEW: part of the Alphapharm seeding series for the 2010 Cape Argue Cycle Tour

peter zeelie 082 825 0250 GAU

Sat 24 Carpet Worx 10/50/70km joe viser 083 576 6232 NW

Sun 25 The Powerade/Friendly Grocer Cycle 10/40/80km wimpie van niekerk 083 460 9338 GAU

Sun 25 Princess Audi/Springs Cycle Race 32.5/98.5km steve westoby 082 974 1848 GAU

Sat 31 Laerskool ODN Noord 30/50/100km oudtshoorn. 082 873 7516 WC

Sat 31 Megchem Challenge 20/50/100 megchem klub. nico smit 084 719 6460 MPU

Sat 31 GNC Spring League 60km chris prinsloo GAU

OpEN WATER sWIMMINGAUGUsT OPEN WATER SWIMMINGSun 2 First Sunday of the Month swim 1 mile 4th beach, clifton. warren fialkov 072 602 2557

[email protected]

Mon 10 9am Womens Day Swim 2km relay CATEGORIES: teams only, with a maximum of four members camps bay beach. [email protected] WC

Sat 15 11am Cadiz River Swim 1 mile OVERVIEW: Part of the Gravity Adventure Festival festival hub, palmiet caravan park. www.adventurefestival.co.za

WC

Sun 16 7am KZN Masters Swimming/Muscle Science Surf Swim Series

1.6km ushaka, new pier, durban beach front. heather campbell 082 320 7083

KZN

sEpTEMbER OPEN WATER SWIMMINGSun 6 First Sunday of the Month swim 1 mile 4th beach, clifton. warren fialkov 072 602 2557

[email protected]

Sun 13 7am KZN Masters Swimming/Muscle Science Surf Swim Series

1.6km ushaka, new pier, durban beach front. heather campbell 082 320 7083

KZN

OcTObER OPEN WATER SWIMMINGSun 4 9am Ocean Racing Series #1 1/2km OVERVIEW: First in a 12-race series which starts annually at the beginning of

October and is held on alternate Sunday mornings through to the end of March, with a brief break over the Christmas period. Surfski and run options are also available

port elizabeth. www.zports.co.za EC

Sun 4 First Sunday of the Month swim 1 mile 4th beach, clifton. warren fialkov 072 602 2557 [email protected]

WC

Sun 16 7am KZN Masters Swimming/Muscle Science Surf Swim Series

1.6km ushaka, new pier, durban beach front. heather campbell 082 320 7083

KZN

Sun 25 Rynfield Mile 1 mile willie vorster 082 563 9283 [email protected] GAU

MULTIspORT [Ms] | DUATHLON [DU] | TRIATHLON [TRI] | ADVENTURE RAcING [AR]AUGUsT MULTISPORTSun 2 from 9am Durbanville Duathlon [DU] The Big Dirty = 5km run, 16km cycle, 2.5km run The Mildly

Muddy = 2.5km run, 10km cycle, 1.25km run The Meek & Muddy = 1.25km run, 5km cycle, 1.25km run OVERVIEW: the MTB section is off-road in thorny terrain, so do add sludge to your tyres

nitida wine farm, durbanville. claire dodd 082 921 8636 WC

Sun 2 8.30am [DU] Road Run, bike, run hartebeespoort dam GAU

Fri 7 - Mon 10

HESSEQUA Challenge [AR] 250km, 30 - 48 hours FORMAT: teams of four stillbaai. www.24-7adventure.com WC

Sat 8 7am EPTA Duathlon Development [DU] junior/sprint/olympic distances hobie beach. nikohla 087 808 4712 EC

Sun 9 9am Jeep apparel Multisport series #2

[MS] OVERVIEW: Choose from long and short courses, from multisport to multicross events. This is a family friendly event, with something for everyone TERRAIN: track and dam

shongweni dam. www.maxcluer.com KZN

Fri 14 - Sun 16

Gravity Adventure Festival + Spur Adventure Challenge

[MS] Various events incl. trail run (10km & 20km), MTB, kayaking, swimming, rock climbing etc (Spur = 25-35km, rafting, water obstacles and crossings, coasteering, rock jumps, rope obstacles)

palmiet. andrew kellet 021 683 3698 www.gravity.co.za WC

Sat 22 Karkloof Adventure Quest [AR] 45-50km CATEGORIES: teams of 2 DISCIPLINES: trail running, mountain biking, canopy ziplining, problem solving and obstacle activities

karkloof. sarah drew 084 240 7277 www.active-escapes.co.za/events/n3tc/index.htm

KZN

Sun 23 7am EPTA Duathlon Development [DU] junior/sprint/olympic distances hobie beach. nikohla 087 808 4712 EC

Sun 30 6.45am coMpendiuM Winter Multisport series # 3

[TRI] Rookie: 150m swim, 5km cycle, 2.5km run Pro-Am: 600m swim, 20km cycle, 5km run Duathlon: 5km run, 20km cycle, 2.5km run

suncoast casino. www.bactive.biz KZN

sEpTEMbER MULTISPORTSat 5 7am EPTA Duathlon Development [DU] junior/sprint/olympic distances hobie beach. nikohla 087 808 4712 EC

Sat 5 Domeland Adventure Festival [DU] 30km CATEGORIES: teams of 2 or 3 DISCIPLINES: trail run, mountain bike, water parys. [email protected] NW

Sat 5 8am Thabela Thabeng Adventure Festival [AR] 35km CATEGORIES: sprint adventure race for teams of 2 or 3 DISCIPLINES: trail run, mtb and tubing

near parys. nicholas mulder 082 898 7871 www.ugeevents.co.za

FS

Sat 5 Makadas 4x discipline challenge

[AR] 32.5km DISCIPLINES: trail run, mtb, 4X4 obstacle challenge CATEGORIES: teams of 2 to 3 OVERVIEW: a navigation style race, with markers and waypoints

www.makadasadventures.co.za WC

Sun 6 9am Jeep apparel Multisport series #3

[MS] OVERVIEW: Choose from long and short courses, from multisport to multicross events. This is a family friendly event, with something for everyone TERRAIN: track and dam

nagle dam. www.maxcluer.com KZN

Sun 6 from 9am Momentum Health Teavigo National Duathlon Series

[DU] 5km run, 20km cycle, 2.5km run CATEGORIES: teams and individuals midmar dam, howick. andre de beer 082 490 5061 www.duathlon.co.za

KZN

SEND US YOUR EvENTS EMAIl: [email protected]

AND HAvE THEM PlAcED IN OUR cAlENDAR!

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cANOEAUGUsT CANOESat 1 12pm RBM Shaka Challenge 20km OVERVIEW: F grade zul clubhouse, meerensee, richards bay. robbie geach 083 273 1331 www.kncu.co.za KZN

Sat 1 10am Gouda to Bridgetown 28km CATEGORIES: K2, B Grade gouda bridge. herbert conradie 082 922 7596 WC

Sun 2 10am Eersterivier CATEGORIES: K1, A+ Grade stellenbosch. aj bam 082 254 5349 WC

Sat 8 10.30am Nekkies to Eilandia 27km CATEGORIES: K2, B Grade nekkies resort. herbert conradie 082 922 7596 WC

Sat 8 - Sun 9 9am Tugela 40km OVERVIEW: 20km per day, C grade driel bridge, bergville to below spionkop dam, winterton ian gracie 082 800 5484 www.kncu.co.za

KZN

Sat 8 - Sun 9 9am Crocs 2Day Race K1 smiling thru to hadeda creek, heron bridge to paddle power. wayne taylor 083 457 6786 GAUSun 9 Blue Water CC Club Race 12/24km blue water canoe club [email protected] ECMon 10 9am sportsguide kathi

pickers MeMorial - ladies developMent race

10km CATEGORIES: K2, F Grade OVERVIEW: perfect event for ladies wanting to try out canoeing for the first time. Teams of four, 2 X 5km laps. The Jeep Multisport School will be on hand to give hints and tips! Food + small fleamarket for the morning

stella cc, silt canal, durban harbour. tracy 083 762 4270 [email protected]

KZN

Sat 15 10.30am Wyzersdrift 19km CATEGORIES: K2, B Grade darling bridge. henk roux 082 415 5188 WC

Sun 16 9am Dura VLC Challenge F Grade, K1 victoria lake. jaco du plooy 083 707 1606 GAU

Sun 16 Swartkops Hansa Race 12/24km blue water canoe club [email protected] EC

Sun 16 9am Alexander Caruth Challenge 18km OVERVIEW: C grade albert falls weir to baynes drift bridge. helmut bruss 082 780 0134 www.kncu.co.za KZN

Sat 22 8am Natal Canoe Club Boat Auction ncc. mary millward 033 342 1528 www.kncu.co.za KZN

Sat 22 10.30am Alfies to Robertson 38km CATEGORIES: K2, B Grade alfies brisge, near worcester. richard kohler 083 299 6569 WC

Sun 23 10.30am Robertson to Bonnievale 38km CATEGORIES: K2, B Grade mcgregor bridge, robertson. mark torrington 083 655 8883 WC

Sun 23 Swartkops Race 12/24km blue water canoe club [email protected] EC

Sun 23 9am Highlands Challenge A+ Grade, K1 liebenbergsvlei. trevor browse 083 641 1570 GAU

Thu 27 6pm Bo’s Plant Hire Lance Park 16km OVERVIEW: F grade ncc clubhouse, camps drift. mary millward 033 342 1528 www.kncu.co.za KZN

Sat 29 10.30am Drew to Swellendam 38km CATEGORIES: K2, B Grade drew bridge. richard kohler 083 299 6569 WC

Sat 29 -Sun 30 7am Chemspec SA K4 Leg 1 & 2 10km OVERVIEW: F grade umzinyathi clubhouse, shongweni dam. alan france 082 332 3153 www.kncu.co.za KZNSun 30 Swartkops FENN Race 12/28km blue water canoe club [email protected] EC

Sun 30 9am FLC Scout Farm to Dave’s Farm K1 scout hall. bertie baard 072 359 6767 GAU

sEpTEMbER CANOESun 6 9am Canoe Concepts Mixed Doubles 25km OVERVIEW: K2, B Grade dam wall, vaal. trevor browse 083 641 1570 GAU

Tue 8 6pm Duncan Scotney Nite Race 16km OVERVIEW: F grade stella club house, silt canal, durban harbour. neels meyer 083 231 0919 www.kncu.co.za KZN

Sat 12 9am GCU Klip 25km OVERVIEW: K1, C Grade andre’s farm. jan leonard 083 680 5952 GAU

Sat 12 8am Eric’s Canoe Shoppe Race 16km OVERVIEW: F grade kcc club house, blue lagoon. helen calister 083 650 3063 www.kncu.co.za KZN

Sun 13 9am Ngwenya Challenge 16km OVERVIEW: B grade camps drift to moto-x weir, pietermaritzburg. tony krause 082 376 3817 www.kncu.co.za KZN

Fri 18 6pm Isuzu Clean Water Nite Race 16km OVERVIEW: F grade main slipway, midmar dam, howick. stuart berry 083 456 8435 KZN

Sat 19 9am Florida Lake Flat K1, F Grade florida lake. bertie baard 072 359 6767 GAU

Sun 20 9am Crocs Barrage - Smiling Thru 35km OVERVIEW: K1, BR Grade barrage. wayne taylor 083 457 6786 GAU

Sun 20 9am Nagle Dam 21km OVERVIEW: C grade nagle dam picnic site. artwell mhlope 073 234 0343 www.kncu.co.za KZN

Sat 26 9am Cafe Fish 16km OVERVIEW: F grade cafe fish, yatch mole, durban harbour. chris muller 082 333 3193 www.kncu.co.za KZN

Sun 27 9am Speedy Jock Claasens & Guppy 18km OVERVIEW: C grade albert falls weir to shabalala’s farm. bruce acutt 082 809 2573 www.kncu.co.za KZN

OcTObER CANOEFri 2 - Sat 3 Hansa Powerade Fish River

Canoe Marathon81.8km OVERVIEW: SA K1 grassridge dam to knutsford bridge to cradock. www.fishmarathon.org.za EC

Sat 10 9am Centurion Klip 25km OVERVIEW: K2, C Grade andre’s farm. GAU

Sun 11 9am Nobby Nel 22km OVERVIEW: C Grade albert falle to drafcor farm. www.kncu.co.za KZN

Sat 17 11am Capitol Caterers Popes Canoe Schools Race

16km OVERVIEW: C Grade albert falls weir to baynes drift bridge. www.kncu.co.za KZN

Sat 17 - Sun 18 9am Lowveld Croc K1, A+ Grade weltevreden bridge. eric dixon 082 376 9795 GAU

Sun 25 9am House of Paint Ozzie Gladwin 25km OVERVIEW: C Grade bon accord to shabalala’s farm. www.kncu.co.za KZN

Sat 31 Capitol Caterers Popes Canoe Schools Race

30km OVERVIEW: F Grade dusi pavillion, camps drift. www.kncu.co.za KZN

Sat 31 - Sun 1 Nov Vaal Marathon K2 GAU

Sat 19 - Thu 24

Southern Storm (and The Otter) [AR] 5 days DISCIPLIINES: mtb and trail run OVERVIEW: includes a 45km run on the Otter Trail. This is a full service event. Entries are limited to 100 runners

garden route. www.magneticsouth.net WC

Sun 20 7am Kinetic Urban Challenge #4 [AR] 25-30km, 2-4 hours CATEGORIES: teams of three OVERVIEW: trail/road running, mtb and an exciting inflatable obstacle course on the roof of a 3-storey building. Geared for all levels of fitness, with hard racing up front, between top athletes, but it is do-able for an ordinary family. Basic navigation will be required, so route choice will determine results

rivonia, johannesburg. heidi muller 082 564 6468 www.kineticgear.co.za

GAU

Sun 20 7am EPTA Duathlon Development [DU] junior/sprint/olympic distances nmm university, summerstrand. nikohla 087 808 4712 EC

Sat 26 Robberg Express [AR] 40km mtb, 10km trail run, 10km surfski all in about 6 hours CATEGORIES: individuals and team relay DICIPLINES: mtb, trail run, ocean surfski. A half distance course is also available - the Robberg Raggie

plettenberg bay & surrounds. www.magneticsouth.net WC

Sun 27 6.45am coMpendiuM Winter Multisport series # 4

[TRI] Rookie: 150m swim, 5km cycle, 2.5km run Pro-Am: 600m swim, 20km cycle, 5km run Duathlon: 5km run, 20km cycle, 2.5km run

suncoast casino. www.bactive.biz KZN

Sun 27 9am Jeepapparel Multisport series #4

[MS] OVERVIEW: Choose from long and short courses, from multisport to multicross events. This is a family friendly event, with something for everyone TERRAIN: track and dam

albert falls dam. www.maxcluer.com KZN

OcTObER MULTISPORTSat 3 6.30am EPTA Triathlon Development [TRI] junior/sprint/olympic distances hobie beach. nikohla 087 808 4712 EC

Sun 4 Spur Hi-Tec Adventure Rumble [AR] Long course: 20km mtb, 6km trail run/obstacle section Short course: 10km mtb, 3km trail run/obstacle section

ugene nel 021 789 0188 www.quantumadventures.co.za WC

Sun 4 8am Muddy Buddy series #2 [MS] CATEGORIES: Male family team, female family team, family mixed team, friends team, corporate team OVERVIEW: MTB, trail run, obstacle course, mud pit. Complete the entire race within 10m of your buddy!

giba gorge. www.bactive.biz KZN

Fri 9 energizer nite relay [AR] trail run, trail mtb and walk relay event hilton college estate. www.nightrelay.co.za www.maxcluer.com

KZN

Sun 18 6.30am EPTA Triathlon Development [TRI] junior/sprint/olympic distances hobie beach. nikohla 087 808 4712 EC

Fri 23 - Sat 24

The Ultimate Summit [AR] 35/65km CATEGORIES: mixed teams of 4 DISCIPLINES: running, hiking, mountain biking, orienteering and tube swimming

deon du preez 082 866 9831 [email protected] FS

Sat 30 - Sun 31

Eden Challenge [AR] 150km CATEGORIES: teams of 2, or 4-person relay DISCIPLINES: paddling, mtb, coasteering, kloofing and trail running

george. jan heenop 082 455 2875 www.24-7adventure.com WC

Sat 31 6.30am EPTA Triathlon Development [TRI] junior/sprint/olympic distances hobie beach. nikohla 087 808 4712 EC

NOVEMbER MULTISPORTSun 1 8am Muddy Buddy series #3 [MS] CATEGORIES: Male family team, female family team, family mixed

team, friends team, corporate team OVERVIEW: MTB, trail run, obstacle course, mud pit. Complete the entire race within 10m of your buddy

giba gorge. www.bactive.biz KZN

Sun 1 Spur Hi-Tec Adventure Rumble [AR] Long course: 20km mtb, 6km trail run/obstacle section Short course: 10km mtb, 3km trail run/obstacle section

ugene nel 021 789 0188 www.quantumadventures.co.za WC

Sun 8 5am triple challenge [MS] 98km in total CATEGORIES: Individual or team event TERRAIN: Primarily off-road OVERVIEW: Billed as SA’s most gruelling multisport challenge

www.maxcluer.com KZN

Sat 24 - Sun 25

aQuelle Adventure Challenge [AR] 50km CATEGORIES: for primary school boys and girls, in teams of two DISCIPLINES: mtb, hike, abseil, rafting and more

kzn midlands. les willows 082 809 7923 [email protected]

KZN

Sun 29 8am Muddy Buddy series #4 [MS] CATEGORIES: Male family team, female family team, family mixed team, friends team, corporate team OVERVIEW: MTB, trail run, obstacle course, mud pit. Complete the entire race within 10m of your buddy

giba gorge. www.bactive.biz KZN

While sportsGuide Magazine endeavours to ensure that our calendars are as comprehensive and accurate as possible, we accept no responsibilty for information incorrectly supplied.. help us make sure that we get it right for your event: GEt Your rACE listED: send race details to [email protected] for free inclusion in our calendar.

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SEND US YOUR EvENTS EMAIl: [email protected]

AND HAvE THEM PlAcED IN OUR cAlENDAR!

Learn to paddLe - Get lessons to get your technique and surf skills going.

be confident with your baLance in a surfsKi, in rough conditions - Practice being at all angles to the wind. Side on is the hardest.

out and bacK paddLes - Practice catching runs by paddling out into an onshore wind like a NE in Durban and surfing back to shore.

get fit - Anyone can balance when they are fresh. You need to be strong enough to handle your ski in the wind and fit enough to handle what the downwind throws at you. Downwind paddling is extremely taxing on the body and you constantly have to get the boat moving from a standstill position, so interval training is key. Make training fun! Get some buddies together in a group or do some races and you will be a machine in no time. PS. Hard work always pays off!

safety - Downwind Paddling is extreme. Make sure you have a PFD (lifejacket), leash and cellphone in a dry bag. This kit is useless to you in the car. Learn how to use these things effectively while paddling. They are your lifeline.

get out there - Your first downwind paddle should be in a double, with someone who has some experience. This will get your confidence up. Pick a small day to start with a nothing over 15knots to start.

get out there in a singLe - It’s important to find people to paddle with that are at a similar level. Don’t do this on your own. Study the landmarks of the course before you go, so that you know where you are going. Re-group after every 5km, to be safe. Again, nothing over 15knots to start.

Surfski is the most limitless watersport in the world. You can paddle on flat water, wind and waves, any time of the year. With so many paddling options and varied conditions the sport will tantalize almost anyone’s

taste buds.

The ultimate adventure, the Mount Everest of paddling has to be the downwind experience.

It’s a huge achievement that captures the imagination, as well as taking immense skill and experience to master. Getting out in a buster wind for a paddle, following the open ocean swells well offshore, is an awesome adventure in my books.

Warning: Downwind is addictive! There are steps to follow to get to the pinnacle of the sport... here’s a little guide to your first downwind paddle...

SURFSKI BArrY LEWIN

phot

o: w

ww

.dut

tons

tock

.com

DON’T BE SCARED TO ASk qUESTIONS AND wATCH THE MORE ExPERIENCED GUYS AROUND YOU. INFORMATION AND kNOwLEDGE ARE EASILY ACCESSIBLE... PADDLERS ARE SOME OF THE kINDEST DUDES IN THE wORLD, AND wOULD BE HAPPY TO HELP. JUST ASk.

SURfSKIAUGUsTSun 16 9.30am The Paddling Centre

Surfski Challenge20km OVERVIEW: This exciting new event starts at Keinmond and will run through to Bettys Bay with some compulsory beach landings with the finale being at the finish line at the Palmiet Estuary. Part of the Gravity Adventure Festival

kleinmond harbour to palmiet caravan park www.adventurefestival.co.za

WC

sEpTEMbERFri 18 5.30pm Oceana Dice 10km oceana powerboat club. billy harker 082 654 6542 WC

OcTObERFri 2 Ocean Racing Series

Registration Partyport elizabeth. www.zports.co.za EC

Sun 4 9am Ocean Racing Series #1 6km OVERVIEW: First in a 12-race series which starts annually at the beginning of October and is held on alternate Sunday mornings through to the end of March, with a brief break over the Christmas period. Run and swim options are also available

port elizabeth. www.zports.co.za EC

Fri 9 5pm Cape Series Registration PARTY billy harker 082 654 6542 WC

Sat 10 Intercity Nissan Mouth to Mouth 35km richards bay to mtunzini. robbie geach 083 273 1331 KZN

Sun 11 9am Brians Kayaks Grading Race #1 6/14km oceana, cape town. billy harker 082 654 6542 WC

Sun 18 9am New Balance Camps Bay Classic #2

7/12km camps bay, cape town. billy harker 082 654 6542 WC

Sat 24 10am Langebaan Canoe Club Race #3 7/15km langebaan, cape town. rob meintjies 083 635 2557 WC

Sat 24 - Sun 25

10am Men’s Health Dolphin Coast Ski Race

70km zinkwazi to durban, downwind. anton fouche 082 491 7550 KZN

Sun 25 8am Langebaan (Cape Point Qualifier) 35km OVERVIEW: a non-series event langebaan. rob meintjies 083 635 2557 WC

The advenTure ThaT is

downwind

surfski

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2455 Bonitas Risk Ad .indd 1 7/15/09 10:29:29 AM

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