turn to page 4

Safety First FS

GEAR: Energy Gel Review pg 29

Mountain Bike Orienteering pg 8

Ride the Rhino pg 24

FullSussa

@FullSussa

HASHTAG MOUNTAIN BIKING

www.issuu.com/FullSussa full sus

HASHTAG MOUNTAIN BIKINGsus

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November2014, Vol 19

First and foremost it’s essential that as cyclists, road and mountain, we take

responsibility for ourselves whenever we get on the bike. Yes, the roads of South Africa are dangerous and bike-jacking seems to be on the rise too, and we have to put pressure on government, locally and nationally, to make it safer to spend time on our bikes but ultimately it’s your life and you should be responsible for it, not some politician.

So how do you keep yourself safe? Well, the fi rst thing you can do is give it some thought. Don’t be a nit-wit, don’t follow blindly the advice you read on Twitter or in your favourite publication – you need to start critically examining

the information you take in. Take cycling abreast for example… it’s just not safe on South African roads. It might work in bicycle friendly European countries, but in SA where the roads are fi lled with notoriously impatient drivers do you really think it’s sensible to protrude into traffi c that generally fl ows at, or over, 60km/h when you’re moving at less than 40km/h? It doesn’t matter how visible you are, it’s a recipe for disaster and will remain so until our driving culture changes. So possibly never.

GENERAL RULES OF THE ROAD AND TRAILNo helmet no ride – ever! Also don’t be afraid to tell off a fellow cyclist who’s riding without a helmet. Even hipsters need to protect their

heads – how else are they going to follow the next trend? Seriously though, don’t get on a bike without a helmet on, even if you’re just nipping around the corner to the shops. Industry folks should be setting an example and bike shops should be asking if you own a helmet when you buy a bike.

Light up.If you’re going to be including any roads in your ride, day or night get yourself lights. A fl ashing red tail light and a fl ashing white front light will dramatically increase your visibility to other road users. If you spend a signifi cant amount of time on the road especially at dusk, dawn or at night invest in lights with external rechargeable battery packs.

Staying Safe on the Roads and Trails

Exercise caution It’s always good to assume that everyone else using the road are complete idiots and anticipate accordingly. Just like how you drive more cautiously around taxis, because you never know when they’re likely to stop in the middle of the road or make an abrupt, unsignalled U-turn, you should be acutely aware of the vehicles, pedestrians and other cyclists around you when you’re on your bike. Remember you’re exceptionally vulnerable on your bike and while it’d be great if other road users would look after you, you have to look after yourself fi rst and the fi rst step in doing so is exercising caution.

Think Bike – Think Car Most of us (unless you’re very young or the most hard-core cyclist) are drivers as well as cyclists. But we think exclusively like cyclists when we’re on the bike. Try to keep in mind what the drivers of cars are likely to be thinking when you’re cycling and don’t act like you own the road – cars, trucks, busses and taxis are the primary road users and you need to adjust your behaviour accordingly.

Rules for the RoadiesWhether you’re a full-on roadie or a mountain biker who just rides on the road to get to the mountain, here are a few guidelines to help keep you out of harm’s way.◆ Always use cycle lights and riding kit with high-visibility tabs and trim.◆ Plan your ride to use roads with

With the recent spate of cyclists being hit by cars or robbed of their bikes we thought we’d take a sensible approach and rather than play the blame game look at how you can take precautions to keep yourself safe on the roads and trails around Mzansi.

Win an Axis A40 MTB pg28

WIN

GEAR: Energy Gel GEAR: Energy Gel

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FS Editorial

COMPETITION TERMS & CONDITIONS: The Prize/s is as indicated, no alternatives or cash will be provided. The decision of Integrated Media will be fi nal and no correspondence will be entered into. Under no circumstances shall Integrated Media or its appointed representatives and the prize donors be liable to anyone who enters these Prize Draws for an indirect or consequential loss howsoever arising which may be suff ered in relation to the Prize Draws. By entering these competitions you make yourself subject to receiving promotional information. Entrants are deemed to have accepted these terms and conditions. Prize Draw Rules: The prize draw is only open to residents in South Africa. Employees of Integrated Media and their respective advertising, media and PR agencies, as well as the family members, consultants, directors, associates and trading partners of such organisations and persons are ineligible for the draw. Prize style and colour may vary. Competition entries close on 20 November 2014.

Publishing Editor: Shayne Dowlingshayne@integratedmedia.co.zaContent Editor: Seamus Allardiceseamus@integratedmedia.co.zaArt Director: Megan Knoxmegan@integratedmedia.co.zaAdvertising: Shayne DowlingSales: Jess Nosworthy jess@integratedmedia.co.zaPR & Promotions: Ashlee Attwood ash@integratedmedia.co.zaRegulars: Meurant Botha, Stirling Kotze

Snr & Jnr, Jacques Marais,

Full Sus ALLIANCE PARTNERS

Head Offi ce | Cape Town Tel: 021 685 0285Address: Suite WB03 Tannery Park23 Belmont Road, Rondebosch, 7700Postal Address: PO Box 259, Rondebosch 7701

The teamSUSSUS Dr Mike Posthumus, Rochez O’Grady,

James Thornhill-Fisher, Sarah Walker,

Jeanne-Louise Wiese, Erik Kleinhans & Diana Carolin

Rogue Contributor: David Bristow

Photography: Ashley Attwood, Oakpics.com,

Cherie Vale Newsport Media and thinkstock.com.

Contributors: Brian Gardner, Tyrone Rawlins and Maritza Terblanche.

Printing: Paarl Coldset (Pty) Ltd

Published by: Integrated Media

Disclaimer: The views expressed by the

contributors and columnists do not necessarily

represent the views of Full Sus or Integrated Media.

I have started writing this piece a number of times now. I’ve been struggling with fi nding a way to

be politically correct in conveying my sadness at the loss of life of two of our young sports stars as well as complete contempt and disgust at how they died – one at the hands of callous thieves (or so it appears at this early stage) and the other on the lottery that is our roads. On this note we should also think of cyclists, Johan Schoeman and Ronnie Mansell (who were stars to their families), who were killed while doing the pastime they loved.Our sincerest condolences go to their families and loved ones, however this seems trite consolation and I am at a loss at how one stops talking about the problem of crime (this includes how badly we drive) and how it is (realistically) solved.

The government of the day has to shoulder a large portion of responsibility; and we have to put our support behind projects, ideas and organisations that show potential or are making a diff erence. While we make every attempt to keep ourselves safe and generally as a people are certainly security conscious (do we have a choice?), the lack of respect and value for life is staggering. The

same can be said about our roads – there is no patience, no respect, it’s all aggression and complete disregard for life - even one’s own – go fi gure! As cyclists we have to take as much care and responsibility for our safety as possible – I see so many people out there without lights on their bikes – it’s the law guys – red at back and white in front – put them on and hopefully get seen! Check out David

It’s a jungle out there!

THE COMPAnother chance to win!SUSSUS

You’ve still got until the 20th of November to get your entries in to win the Axis A40 mountain bike. All you have to do is tell us why you love your local bike shop – but be warned we’ve had some pretty strong entries already so you’ll have to melt the icy heart of our adjudicator to claim the prize.Turn to page 28 to fi nd out how you could win.

Bristow’s tongue in cheek feature on roadies and despite the laugh, he makes some very valid points. We need to be safe and push for more bike lanes and paths – fi nd out who your local councillor is and bug the hell out of them!

Getting to more pleasant things I am amped to be starting my second W2W’s. Despite being really casual about it there is still that tingling feeling inside every time I think of it – which is just about all the time in this week running up to the ride! I keep going over my kit, bike, logistics and cursing myself for the extra kilo’s I have put on instead of going the other way. But at the end of the day its really just excitement about going to ride a fantastic event and enjoying the fruits of all the training we have (or haven’t) done. I can’t wait!

We launch a sister publication to Full Sus next month. One of four issues a year, (at this stage). It’s going to be called Full Stride #TrailRunning, and will as the tagline suggests be the trail running version of Full Sus. Bundled with Full Sus the trail running newspaper will not only make use of Full Sus’s footprint but will also be distributed in specialist running shops including The Sweat Shop, Running Inn Shop, Athletes Foot, Runners Rest and Durban Runner to name a few. Of course you will also fi nd it inside all Sportsmans Warehouse stores.

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Shayne is one of the many amped riders eagerly awaiting the start of Wines2Whales.

the altitude training at Sea Level - Part IIISUSSUS

Richard (my W2W partner) and I have been hitting “the tank” as we aff ectionately refer to it,

pretty regularly, as part of our W2W training program. It should be said that we have not done anything but the “Aerobic Conditioning” classes and frankly if these are anything to go on we would probably not have managed any of the others anyway…

The tank is tough – a class is only 40 minutes long, but believe me it’s tough. I had to make sure it wasn’t just the placebo eff ect and accompanied our regular instructor Matt down to see that the beast of a compressor actually exists – and yes it does! It’s a monster that “scrubbs” the air via an impressive aray of fi lters that ensures you are breathing in rarefi ed air. The result

is a really tough workout, a lot of panting and sucking in whatever you can get. In fairness though the workouts have got a little easier, perhaps we have got used to the intensity and feeling of working hard at “high altitude”? Now you guys up on the Reef may be wondering what all the fuss is about but with the proven improvement in performance and recovery by training at altitude it seems only fair that we get to take advantage too. Of course this advantage is only when you bring your trained super bods down to sea level. What I can guarantee is the recovery – it is almost weird, one minute you are wishing you had stayed in bed and the next, you step out of the tank, and 10 minutes later feel right as rain.

For more information, rates and class availability go to

www.bikeplus.co.za

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So am I any better due to ALTITUDE TRAINING?

Has it improved my performance?My mates seem to think so. Two weeks prior to us starting in the Altitude Centre I was really struggling, the tank coupled with Dr Mike Posthumus’ programme and I am immensely stronger. So I would say unequivocally: “Yes!” Bookings are done through a really cool app and classes are almost always full too. So am I a fan? Without a doubt!

two disciplines with a large number of mountain bikers using trail running as the perfect cross training discipline and trail runners taking up mountain biking daily. We hope you enjoy the new section and we promise (Stirling) that we will not have a Full Road newspaper anytime in the foreseeable future!

Enjoy the trails, see you at W2W and ride SAFE!CheersShayne

If you can’t visit the Alps like Erik Kleinhans you can now train at

Sea Level in Cape Town.

FS Safety First

4

from page 1

FS News

news

wide hard shoulders (ride in the yellow lines).◆ Ride in a group but not in a bunch.◆ Anticipate vehicles breaking the rules of the road – especially at intersections.◆ Take responsibility for yourself – don’t expect other road users to look after you.◆ Learn to handle your bike – learn to bunny-hop onto pavements, control a skid and corner sharply, you never know when you’ll need those skills in an emergency situation. ◆ If there is a cycle lane – use it (We’re confused, angered and fl abbergast at the number of people riding in the road next to the separate, dedicated bike lanes between Cape Town CBD and Tableview.)

Crime WatchCrime is an issue in South Africa in general and cyclists make for soft targets. Whether you’re on the road or the trail you need to be crime conscious. Here are a few tips for avoiding the criminal elements.◆ Avoid known hotspots – don’t put yourself at an unnecessary risk.◆ Ride as a group or at least in pairs whenever possible. ◆ Keep your eyes peeled – be on the lookout for suspicious people and avoid them.◆ Don’t act like a victim – moving decisively to avoid criminals especially if they’re on foot (if they don’t have guns) can get you out of danger before it has the chance to develop properly. ◆ Carry mace –but don’t be a hero, don’t risk your life for your bike. If it’s one assailant and you can mace him and escape fi ne, but sometimes it’s just best to give up your possessions without a fi ght and take a walk home. ◆ Insure your bike – knowing your bike is insured will take the sting out of the theft and stop you from doing something silly.

Trail SafetyWithout vehicles to worry about and with our criminal avoidance tips in mind your greatest concern on the trails is your own ability to get yourself into trouble. Here’s how to keep yourself safe if and when you crash.

◆ Tell someone where you’re going and when you should be back.◆ Always carry ID and emergency info – there are plenty of companies doing apps, ID bands and crash sensors. Or just get your emergency details printed and laminated, then remember to keep them in your pocket on every ride.◆ If you can’t ride with someone ride trails with lots of rider traffi c. ◆ Always carry a phone – being able to call for help could save your or someone else’s life. ◆ Do a fi rst-aid course. ◆ Push your limits on trails you know with riding buddies nearby – not on trails you don’t know when you’re on your own. ◆ Remember it’s not just crashes you need to be weary of – watch out for snakes in summer (especially for Mambas in KZN and the Lowveld) and your body’s warning signs. Don’t ignore a persistently high heart rate (if you’re not pushing the intensity) particularly if you’ve just recovered from the change of season fl u.

Stay safe out there!

“First and foremost it’s essential that

as cyclists, road and mountain,

we take responsibility for ourselves

whenever we get on the bike.”

If there is a cycle lane – use it!

Enervit launch in SA

The Italian sports nutritional products Enervit were launched

in South Africa in October and we’ve given their range of

products available locally a try (read about their gels on page 28). Their high carb counts might

not be for everyone, but if you’re not a banter then they could well be perfect for you. You’ll see their Pre-Sport, carbo-loader low GI

jelly; Enervitene Sport Cheerpacks (the gel we tested); GT Tablets, a 32Gi style energy tablet in a great not too sweet lime fl avour;

G Sport energy drink and the R2 Sport recovery drink. In the competitive sports nutrition market products need to be

top class to gain any market share and Enervit certainly fi ts that bill. So give their products a try on a training ride.

Visit www.enervit.com for more information or mail Tess McLoughlin on tess@enervit.co.za for local dealer enquiries.

Urban Wear for CyclistsSurfers have their core clothing labels, so do skaters and the snow sports, but there’s not a lot of cycling inspired leisure clothing out there for people who like to pedal for fun. Jungle Now is changing that though! With their range of designs, great quality cotton and cycling inspired approach you’ll soon be wearing your love of cycling on your chest.

Jungle Now gear, t-shirts and hoddies for now are available from all good bike shops or on-line from www.junglenow.com. And in exciting other news you’ll soon be able to purchase an Erik Kleinhans supporters T (featuring an awesome caricature of the Lion King himself) from Jungle Now and Full Sus urban wear too!

E-BikesYou’ve probably seen some form of electric bike on the road during your time as a cyclist and thought – ‘lazy bugger’ or ‘cool but not for me’. Well trust us, 30 seconds on an Easy Motion bike will change your mind. Built by the Spanish manufacturer BH Bikes the Easy Motion bikes you’ll see popping up on the roads and trails of SA are dirt devouring mountain machines.

Farmer Glen’s wife Mandy has been tearing up the Umkomaas Valley on three hour plus rides. The beauty of the Easy Motion

news News FSbikes is in the instant acceleration – the motor only kicks in when you pedal so as soon as you turn the cranks you launch forward at a thrilling rate. They’re perfect for commuting, getting out and about if you’re not too fi t or for the members of the family who wouldn’t normally be able to keep up on longer rides.

Omnico 2015 Product LaunchIn October Full Sus were invited to join the Omnico dealers for a fi rst look at the Cannondale, GT, Bell, Fox, Stages Power, Cadence Nutrition, Crank Brothers, Giro and a whole lot more 2015 offerings.

The big news from Omnico is the addition of Stages Power Meters, Crank Brothers pumps and pedals, and Cadence Nutrition to their already impressive distribution stable. The 2015 highlights for us were the very cool looking matte black and blue Scalpel 29 Carbon 2 (Omnico are only bringing in carbon Scalpels for 2015) and the new to SA, Cannondale Rush 29ers.

The aluminium Rush bikes will fi ll the R20 – 30K price bracket and while they won’t be featuring the iconic Leftie forks the cash saved means Cannondale can specc them well, making them a real competitor to the Giants and Meridas that usually dominate that market segment.

2015 ABSA Cape Epic Route AnnouncedWow the 2015 ABSA Cape Epic looks like it’s going to be one for the ages! Starting in Cape Town for the fi rst time since 2009 the Prologue will start at UCT and take in some of Table Mountain’s beloved routes and – here’s the exciting news for Cape Town riders – build some brand new singletracks especially for the event too, that’ll be open to ride post the Epic. From there the riders will take on the climbs and trails around the Oak Valley Wine Estate in Elgin, before traversing the mountains towards Worcester from where the route again crosses some big mountains into the amazing Welvanpas trail network via the breath-taking Bain’s Kloof Pass. The 2015 Epic will fi nish were the 2014 race started on the trails of Meerendal outside Durbanville.

Meer words don’t really do justice to the scale of the challenge awaiting the would-be 2015 fi nishers: needing to cover 739km with 16 000m of climbing!

New Race: Gravel and Grape 3 day stage raceThe Breedekloof Wine Valley, near Worcester is set to host the area’s fi rst stage race from the 25th to the 27th of April 2015. Entrants of the Slanghoek Triathlon or the Slanghoek MTB Classic will be familiar with the area and some of the great trails. They’ve been hard at work cutting new trails though and the Gravel and Grape will act as a showcase for the riding (and wines in the area).

The three day race will end on Freedom Day, meaning you won’t have to take leave – which is a thoughtful bit of scheduling. The routes are up on the event website already, so you plot your strategy of where to coast and where to expend energy blasting the single track. Find out more at www.gravelandgrape.com

So scan the QR code to watch the video!

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6

FS Roadie Rant

You can also do it: start by holding the focus on a road sign as you sneeze. It takes training

to wax, but the rewards are great.For the past two decades I’ve

practising another arcane skill: riding within 20cm of the road verge. I can usually keep it at round 10 cm, but admit it swoops out to a massive 30cm on steep descending corners. It’s a good skill to have when you need to do a bit or road riding, as I had to while doing last-minute training (sic) for the Tour de Tuli. (It was, as usual, full of heat, dust and testosterone, thanks for asking.)

But it got me all heated up again about roadies. What is up with these people? I still see them frequently riding two, and sometimes – boggles the mind – three abreast along suburban arterial roads. Of course I shout at them and call them rude names. But ag shame, they cannot really help it. Extensive scientific research has revealed that all road cyclists have the exact same blood type, FAB positive. (If you don’t know, ask someone).

Like, did you ever see a roadie smiling like they were enjoying their ride, or greeting anyone, or saying – shock horror! – thanks for moving over? No, they are all on course to win the frikken Tour de Suburb every time they go out, with performance enhancers and poephol-rate monitors and stuff you I’m a super human performer. Enjoy the ride? Loser!

Then they go and get all self-righteous about it, like vegans, or born-againers. If a car driver dares

to hoot at them to move over, they throw signs, and bleat. Then the real geniuses will key the car, or pour their sticky recovery drink in through the window for a real Pyrrhic victory (if you don’t know look it up and learn). I have seen these things.

What astonishes me is that they think they can win the battle. They really do. Which emphasizes that old FAB thing. I mean, how stupid do you have to be to have it explained to you that in the law of the road, trucks trump everyone. Buses come next on the feeding pyramid and taxis below them. Then it’s SUVs, then saloons, then motorbikes and only then the humble bicycle.

It’s a case of big eats small out there. On the asphalt jungle tracks the only creature more lowly and pathetic than the lycra-clad cyclist is the two-legged, no-wheels, mewling and puking pedestrian (to misquote the Bard). Which is why I practise the 20cm road-riding rule. I am not going to swerve along (as roadies

will) throwing rude signs at some Neanderthal truck driver or taxi pirate thinking I’m going to win that fight.

It also makes me laugh when I see cars with those red and yellow “keep a 1.5m distance” stickers. Whoever thought up that campaign has not

thought much on it, or done the math and the measuring. I have.

I was riding along Spaanschemat River Road in Tokai the other day, when a roadie whizzed past me. I was riding on the gravel verge, but more of that later. She was all dressed up in pretty pink with a double century logo on her gillet (look it up). She was riding 55cm into the road: I know this because I stopped, marked the spot, then went back and made some measurements.

I added to that the approximately 30cm for her right handlebar, and onto that added the 1.5m required apparently, for cars to keep a safe distance. Then I measured my car (a Subaru, thanks for asking). Wing mirror-tip to wing mirror-tip and it’s 2.08m wide. It adds up to 4.43m so far. Now add that, let’s say 30cm that a car needs between itself and the road median. Total 4.73m!

So here lies the problem I measured the lane and it’s only 3.55m wide. Clearly something has to give. Remember the road feeding pyramid? It’s the bicycle! Because the trucks and the buses and the taxis and the SUVs and the saloon cars and the motorbikes (okay, we can discount them), sure as hell aren’t going to.

A reality-check safe road-cycling campaign should really go like this: if the road is not at least 5m wide (giving extra width for trucks and buses), YOU SHOULD NOT BE RIDING THERE, DUMMY! But do they listen, oh no.

I know in Cape Town, where I live and ride that would exclude many favourite road cycling routes including most of Main Road, Constantia Nek, Spaanschemat River Road and Ou

Kaapse Weg. Even Chapmans Peak. And I’m sure it’s much the same scenario all across our fair land.

So what to do, other than having sniping teams roaming the roads and taking out roadies whenever they cross that line? Practice, like I do.

Once you have waxed the open-eyes-while-you-sneeze-while-you’re-driving sleight of eyelids, it’s time to move on to the 20cm road riding trick. It takes time, concentration and dedication but hey, it could just save your life.

I have taken this to a higher level. I have joined the ranks of those other mountain bikers who ride the verge. I always ride the sidewalk (rule 1: pedestrians rule the sidewalks so slow down and give way, and use a bicycle bell) where there is one. Or I ride on the gravel verge. Failing that I ride in gutters and other run-off channels. Or up and down embankments where there are any.

There are places along Constantia Nek and Spaanschemat roads where I have gone out with secateurs to trim the herbage so I don’t have to swerve onto the tar and into traffic coming up fast from behind, of course with no prior signalling (thanks for the thumbs-up on that one).

It’s a game and it greatly improves three things: your riding skills, your safety, and your feelings of self-righteousness. Even we mountain bikers can enjoy that warm inner glow of feeling superior from time to time. Thing is, when we do, we’re not harming anyone or pissing anyone else off.

No, we’re just simple all-round nice, caring and – let’s admit it –frikken smart mountain bikers.

EXPLODING THE

1.5m MYTH

David Bristow’s very good friend Jane insists you cannot keep your eyes open when you

sneeze. What she doesn’t know is that I’ve been practicing this little trick for years and years while

driving and manage it about 9 times out of 10.

“No, they are all on course to win the frikken Tour de Suburb every

time they go out.”

Feel the wind in your hair & the sun on your back.

Summer’s nearly here!

Classic cruiser style bikes comfortable & easy to rideavailable at an Avalanchedealer near you .

bicycle company

www.avalanchebicycles.co.za

GET ACTIVE

8

FS Mountain Bike Orienteering

Mountain Bike Orienteering – more commonly referred to as MTBO – is gaining

more and more momentum with every event. Competition is hot amongst the top riders, and success is more often determined by cunning navigation rather than speed and technical ability. The sport of MTBO is a discipline of orienteering; and instead of running around on foot (which is the traditional form of orienteering), competitors use mountain bikes and a detailed map to navigate along paths and tracks from point-to-point. MTBO is diff erent to your usual mountain bike race; in it participants start at intervals of 1 or 2 minutes, similar to a time-trail.

Worldwide, MTBO is a relatively new sport with the fi rst World Championships taking place in 2002. Since then, the sport has grown tremendously, especially in central and western Europe. MTBO has been around in SA for about 6 years, but has only recently started gaining popularity and is an offi cially

recognised and regulated sport now too, governed by the South African Orienteering Federation.

Which way is North? The one thing that most people are afraid of when trying out a sport that requires navigation is getting lost. Maybe true, but MTBO maps are super detailed, with all paths and tracks marked, as well as various colours on the map showing diff erent vegetation. If you can read a simple street map, you will have absolutely no problem reading an MTBO map! Events can also be done in pairs or threes, where navigation is shared, or where one person in the group does the navigation. This is a great way to start out, and there is only one way to learn – give it a try!

So what do you need?As with any mountain bike event, it would be good to start with having a mountain bike, helmet (compulsory!), shoes, water bottles and the usual spares. A map holder or map board

Off the beaten track with a compass and a map“Mountain Bike Orienteering is the next big thing to hit the constantly growing sport of Mountain Biking in South Africa!” or so says environmental scientist Brian Gardner. Here at Full Sus we’re always keen on getting lost on our bikes, so we got Brian to map out MTBO for us.

“The sport of MTBO is a discipline of orienteering; competitors use mountain

bikes and a detailed map to navigate along paths and tracks from point-to-point..”

is recommended, but certainly not essential. A map board is usually attached to the bike handlebars, which makes it possible to view the map while riding. Map holders are actually very easy to make, a simple old clip-board and cable ties is a great start. You could look at upgrading to something more professional for your next race.

Maps of the specifi c race area are provided by the event organiser at the start line. Participants receive their maps with pre-marked “control points” on them 1 minute before they start. This is done so that participants have no idea where any of the control points are located before they start. It makes the racing and quick decision making very interesting!

How long is an event? MTBO events are much shorter than your normal mountain bike race. There are usually three diff erent length courses on off er at any event with distances ranging between 12 and 28kms. It always takes longer to do an MTBO event than the same distance on a marked route – because navigating using the map and thinking of which route to take between points takes time.

Try MTBOJoin the MTBO fun at the Groenkloof Nature Reserve, Pretoria on 15 November 2014. All the information is up on www.orienteering.co.za/mountain-bike-orienteering.

Quick links…WEBSITE: www.orienteering.co.za/mountain-bike-orienteering/

FACEBOOK: MountainBikeOrienteeringSouthAfrica

All you need for MTBO is a bike, a compass and

a map holder – the organisers supply the maps.

Brian Gardner is an environmental scientist who was bitten by the MTB bug 14 years ago. He took up mountain bike orienteering four years ago and recently

participated in the second round of the 2014 MTBO World Cup series in Kristianstad, Sweden.

is an environmental scientist who was bitten by the MTB bug 14 years ago. He took up mountain bike orienteering four years ago and recently

Permanent MTBO courses in GautengThere are many opportunities to practice your navigation by heading out to Groenkloof or Northern Farms to try the permanent MTBO courses there. Short (about 8km), Medium (about 13km) and Long (about 18km) distance courses are available at each venue. These permanent courses can be ridden at any time, and the maps can be downloaded and printed before you go. Maps and instructions of all the course options at both Groenkloof and Northern Farms are available online. Just choose which course you want to, download the map, colour print it on an A4 page and take it along with you the next time you head out.

So what’s next for MTBO in South Africa?South Africa has a very progressive mountain biking community and we boast some of the World’s best trails and stages races. Riders are always looking for a new challenge, and we are hoping that many more mountain bikers will give the sport a crack and fi nd their next level in mountain biking. We’re planning to make maps of many new and exciting mountain biking areas, to increase the number of MTBO events available on the calendar.

OFFICIAL DISTRIBUTOR W W W . O M N I C O . C O . Z A

10

FS Suspension Maintenance Part Three

If you’re fortunate enough to be riding a full suspension bike there are a few things to keep in mind. For the benefi t of comfort and added traction on climbs and descents you are paying a weight penalty (linkages, pivots and

the shock weights do stack up a bit) but the performance benefi ts are usually more than worth it. Where the real drawback lies is in the maintenance.

The bearings in the pivots need replacing from time to time, but the major point of wear and tear – which requires regular servicing – is the active ingredient in it all, your rear shock.

Here is the Fox service interval chart (sorry if you’re running RockShox, DT Swiss, X-Fusion, or anything else space is a premium, but you can use the table as a general guide anyway).

SHOCKS 101In the September and October issues ofFull Sus we delved into the ins and outs of looking after and the servicing of your forks and now we’re moving on to your rear suspension. Here’s our 101 of keeping your shock in working order.

SagSo with the fact that you should be checking your sock’s sag (or air pressure if you will) after every ride let’s get into how you do just that.

For the uninitiated sag is the amount your suspension compresses when you sit on the bike. It allows the suspension to compress and also extend in order to maintain traction when unweighting over drops, dips, or when cornering. It can be controlled with coil spring rates, coil preload, or air pressure.

The general rule of thumb is 25% of your total suspension travel should be taken up by sag. So if you’re bike off ers 100mm of rear suspension travel, your shock should be 25mm depressed when you’re sitting on the saddle.

RockShox have a pretty simple way of recommending what air pressure your shock should be set at to achieve the optimal sag for your weight. They print a handy chart on their shocks so you can set your suspension up with minimal fuss. Specialized have a pretty simple system in their tuned Fox shocks, which removes all the guess work. The Autosag system does virtually everything for you, all you need to

do is set the Brain fade adjust to fully open, pump the shock to 300 PSI (they say double your weight in pounds plus 15psi, but who in SA know their weight in pounds?) and let the air out of the Autosag valve until it stops, replace all the air valve caps and reset the Brain fade adjust to your preferred riding setting.

On a standard Fox shock the process is a little more complex and will require you to get the ruler out or just estimate where the quarter travel mark is. You then climb aboard the bike, sit on the saddle and get a mate to give you a gentle shake to settle the suspension. Get off carefully, so as to not move the o-ring, which indicates how far the shock travelled through its range of travel. If the o-ring isn’t at 25% travel

either infl ate, if it’s moved through more than 25% travel, or defl ate if it hasn’t reached the 25% mark. It might take you a couple of goes to get it spot-on and Fox suggest you adjust in 5 PSI increments.

Once you’ve got it dialled in make a note of the PSI and then when you check your sag in future you can just set it back to that number.

Keeping the moving parts cleanOther than setting your sag your normal routine should involve keeping you shock, especially the damper body clean. Use mild soap and water only (that’s the offi cial line) then wipe it down with a soft towel. It’s also a good idea to avoid high pressure hoses and rather use a bike friendly solvent to clean your bike and suspension pivots before spraying it down gently with water.

If you use the right stuff you don’t need high pressure (see page 26 for more on bike washing).

Shock PumpsTo ensure the longevity of your fork and shock you’ll need a shock pump. All local bike shops should have a selection in stock. They need to have a pressure gauge, should be able to pump to 300 PSI and have to have the ability to release air from the shock without detaching from the shock’s air inlet valve.

ROCK SHOX KEY:A. Shaft eyeletB. Air can valveC. ShaftD. Seal head/air pistonE. Main pistonF. IFP (Internal Floating Piston)G. Damper bodyH. Damper body eyelet I. Top out bumperJ. Air canK. Sag indicator o-ringL. Rebound adjusterM. Damper air fi ll port cap

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”Once you've got it dialled in make a note of the PSI

to make checking your sag in future

easier.”

Scan the QR Code to watch the ‘How to video’ for Fox shock sag adjustments.

FOX – REAR SHOCK

Set sag New

Check sag; reset if necessary

After every ride

Set damping adjustments New

Clean shock exterior After every ride

Air sleeve maintenance Every 30 hours

Clean, inspect bushings & reducers

Every 30 hours

Suspension fl uid service Every 100 hours or annually

A good option is the Ryder DigiShock

Pump, for R800.

12

FS Trails

Local Buzz:Driving into the Thohoyandou region is a bit like blinking and waking up in Rwanda (in a good way, though). People who know East Africa will appreciate the similarity of forested hills, verdant tea plantations, clear streams and high-density rural spread. The camp itself is in close proximity to the surrounding traditional villages, so expect to hear some tavern revelry on the weekends.

Do not let this bother you, as Fundudzi comes packaged with heaps of plus-points. Head straight into their mountainous backyard to

lose yourself within a mix of Mondi plantations and huge swathes of indigenous forest. Pristine streams and placid lakes shimmer amidst dense vegetation, and the birding, biking and running here are off the charts.

Fundudzi is set in the Vhembe Region of Limpopo Province, within the high-lying reaches of the Soutpansberg, and the area is better known as the ‘Land of Legends’. Their Venda language and culture can be traced back to Central Africa, from where the original people moved south centuries ago.

“Head straight into their mountainous backyard to lose yourself within a mix of

Mondi plantations and huge swathes of indigenous forest.”

Get on your bike and explore the wonders of SA’s forgotten province – Limpopo

Head north to Limpopo, the Rainbow Nation’s most unexplored province, and you are sure to discover some mountain bike destinations of note. The Fundudzi Camp, one of the camps making up the African Ivory Route, is a case in point. Photographs and words by Jacques Marais.

one of the camps making up the African Ivory

Headlineholy mtb fun

IN LIMPOPOHeadlineholy mtb fun

Trail Low-Down:Wham bam, thank you Ma’am! Anything goes, from a 5km quickie outride to a thumping 100km-plus outback trail mission. For one of the prettiest three hour mountain bike rides you can imagine, head out of the entrance to Fundudzi Camp and turn left up the steep and rutted gravel road. Bite the bullet, as the surface is loose and slippery when wet, but the pain and suff ering will only last for a few hundred metres.

Crank hard until you reach the summit and continue to a scenic mountain stream (1.2km), then cross it and into the Mondi plantations along a faint forestry track. Keep looping left onto both footpaths and forestry tracks as you ascend, passing through some indigenous forest before eventually dropping down to the dam (8.1km). Keep in mind that these are working plantations, so areas may be felled, with trucks and work teams on location.

Pass along the northern shoreline of the dam until you reach the inlet

stream, where a bridge allows you to cross onto a winding gravel road meandering to the Holy Forest, a sacred site to the local Venda people. Should you decide to head upwards and onwards along these remote dirt roads, you will be best off with a GPS or a good map, as there is very limited signage along the way.

For those of you keen on keeping the ride shorter, ascend back from here into the pine plantations above the dam inlet. Continue into a gradual climb en route back to Fundudzi, with the anti-clockwise loop leading back parallel to the valley. Exceptional views across to Thohoyandou and the surrounding tea plantations will open up on your right, with various route options dipping into the valley.

If you kept going beyond the dam bridge, keep an eye out for occasional signs indicating the way to the Holy Forest. You will cross two more streams before reaching the entrance at a sign welcoming you to Thathe Sacred Forest. For the next 3-4km, it is important to stick to the main dirt road, as it is taboo

STAGESDAYS3

KNYSNA 27 FEB - 1 MARCH 2015

WWW.GR300.CO.ZA

THE ULTIMATEGARDEN ROUTE RIDE

ENTRIES

17 NOVOPEN

Trails FS

SUS the Fundudzi MTB Route:SUS

www.mapstudio.co.za

Grading:

Easy to Intermediate (steep)

Duration: 3 hours

(Holy Forest Route)

Confi guration:

Circular/Return: 46km

Start Point: Fundudzi Camp

Terrain: Forestry tracks; gravel

road; some single-track

Cell Reception:

Very limited signal

Post-Ride Beer: Kid’s Corner

Tavern, in the local village

Must-Do Event: There are

currently no MTB events listed

for the area

Access: The roads are all

public access

Accommodation:

Thatched rondawels with shared

ablutions; clean and secure

Local Contact: Speak to Nelson

at Fundudzi Camp for info –

(+27) 15 - 781 0690

www.africanivoryroute.co.za

GPS: S22’53.668” E30’24.273”

Jacques Marais is the South African trail guru. If he’s not scouting a new MTB trail he’s trail running a new route in the Drakensberg. His new book More Top MTB Trails has just hit the shelves of all good book shops and you can purchase a copy for R250. Follow him on Twitter @JacqMaraisPhoto

where are we?In rural Limpopo the Fundudzi camp off ers visitors the chance to immerse themselves in a beautiful environment. Along with the Mondi plantations there are tea plantations and spectacular natural veld. You’ll also be spoilt for choice with traditional Venda cultural attractions like the Minwenda traditional clothing and the Domba Dance.

to venture into the forest where the spirits dwell.

Depending on your route choice, you can bank anything from an easy 10km gravel ride to a 100km-plus marathon out to the Holy Forest and back. Whichever way, you are spoiled for choice here in the ‘Land of Legends’!

Getting there:From Thohoyandou, follow the R532 for 9km, then turn towards Gondeni on the D3681. Turn left at sign to Mukumbani; after 3.3km, the road will become gravel – continue for another 2.6km following the African Ivory Route signs to Fundudzi Camp.

Minwenda traditional clothing and

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14

RECM se Erik Kleinhans is een van Suid-Afrika se gewildste bergfi etsjaers. Hy het sy vrou, Switserse marathonkampioen, Ariane, diep in die

Kammanassieberge op die 2010 Cape Pioneer Trek ontmoet. Hy het vanjaar die Meerendal-Songo-Specialized span van Christoph Sauser en František Raboň in die Cape Epic ondersteun saam met Nico Bell. Volg hom op Twitter by @erikkleinhans of besoek sy weberf: www.kleinhansmuesli.com.

RECM seKleinhanseen van Suid-Afrika se gewildste bergfi etsjaers. Hy het sy vrou, Switserse marathonkampioen, Ariane, diep in die

Scan the QR Code to read this article in english.

Ons het Annika Langvad leer ken by die 2013 Marathon Wêreldkampioenskappe in

Kitzbuhel, Oostenryk, waar sy vir Denemarke verteenwoordig het. Daar was ‘n redelike onmiddellike vriendskap en respek tussen die twee van hulle en daar het toe alreeds praatjies begin om die ABSA Cape Epic saam aan te pak, en ek wonder of selfs die twee van hulle geweet het dit is die begin van ‘n wonderlike vriendskap!

In pleks daarvan om sommer net saam in die grootste bergfi etsskofresies in te spring, het hulle besluit om eers hulle fi etsry vernuf en persoonlikhede te beproef in die Bridge Cape Pioneer Trek. Nie dat die Pioneer enigsins te versmaai is nie en met ‘n lekker dik beursie trek die pragtige resies in die Suid-Kaap ook van die beste marathonryers in die wêreld, en vir 2014 is dit selfs ook geklassifi seer op die UCI kalender.

Die Pioneer was ‘n groot sukses! Nie net het hulle skoonskip gemaak deur al die skofte en die algehele titel te wen nie, maar die vriendskap was kompleet! Hoe dan nou anders? Ariane en Annika is intelligent, het vriendelike persoonlikhede, hulle gesels maklik en kom met almal oor die weg, arrogansie bestaan nie in hulle woordeboek nie, en beide is super gemotiveerd om die beste uit hulle liggame te kry vir hulle sport. Ek dink al wanneer die tweetjies

potensieel gevaarlik kan raak is as iets of iemand in hulle pad staan om hulle doelwitte te bereik!

Snaaks genoeg het albei redelik laat in hulle lewens begin fi etsry, Ariane in 2009 van ‘n swem-agtergrond en Annika in 2008 na veelsydige fi ksheidsporte soos ski en ook swem. Die twee het darem ook nie net mieliepitte tussen hulle ore nie, met Annika op die punt om haar tandheelkunde-graad te voltooi, terwyl Ariane spog met ‘n Meestersgraad in Sportwetenskap. Annika het wel alreeds drie wêreldmarathontitels ingesamel insluitende die jaar in SA, waar Ariane vyfde geëindig het, maar hopelik is ten minste net een van daai titels nog vir Ariane beskore!

Die ABSA Cape Epic die jaar was volgende op hulle radar. Met Team RECM wat oorgeskuif het na die wonderlike Specialized-produkte, dieselfde as Annika se borg, het dit die logistiek van die uitstappie baie vergemaklik, veral met Bobby en Bianca van Specialized Suid-Afrika se inkoop in die projek. Weereens was dit ‘n groot suksesstorie! Die algehele titel was hulle s’n. Behalwe vir ‘n eff ense senuweeagtige eerste skof in die modder met bietjie probleme, was hulle terugveg pragtig om te volg!

In 2014 het die Swiss Epic te voorskyn gekom. Switserland is sekerlik een van die sterkste

ARIANE EN ANNIKA,

DIE WENNER-VENNOOTSKAP!

“Ek dink al wanneer die tweetjies potensieel gevaarlik kan raak is as

iets of iemand in hulle pad staan om hulle doelwitte te bereik!”

Erik Kleinhans het vir Ariane, die Switserse

meisie met haar gebroke Engels as ‘n

groentjie-bergfi etsryer by die Cape Pioneer

Trek ontmoet. Nou is Ariane sy vrou en sy trap ‘n fi ets hard!

Annika ken hulle net sedert 2013.

Dit is die storie van Ariane en Annika se wêreldwenner-

vennootskap.

bergfi etsnasies, en met die hulp van legende Thomas Frischknecht, was dit hoog tyd vir hulle om ‘n top bergfi etstoer aanmekaar te sit. Weereens was dit nie lank voor die tweetjies opgeteken het vir die ses-dag resies in die Valais-Alpe nie. En met nog ses skof-oorwinnings later, het hulle met redelike gemak hulle derde week-lange toer-oorwinning ingepalm in dieselfde hoeveelheid probeerslae!

Terwyl Ariane en Annika skoonskip gemaak het oor die water, het die RECM seuns darem ook nie teruggestaan in ons tuisland nie. Nico het die Nasionale XCM Series fi naal by Crater Cruise gewen sowel as die algehele seriestitel met Lourens in tweede plek. En ‘n week later kon ek die bekende Karoo to Coast tussen Uniondale en Knysna uiteindelik wen na menig e probeerslae!

Ariane en Annika het met ses skof-oorwinnings redelike gemak die eerste Swiss Epic gewen.

MA

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WE

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potensieel gevaarlik kan raak is as iets of iemand in hulle pad staan om

Meestersgraad in Sportwetenskap.

Die ABSA Cape Epic die jaar was volgende op hulle radar. Met Team

DIE WENNER-VENNOOTSKAP!

Die dames het terugveg na ‘n swak eerste skof om die

2014 ABSA Cape Epic te wen.

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FS Kleinhans Muesli

NO ARTIFICIAL COLOURANTS.

NO ARTIFICIAL SWEETENERS.

NO ARTIFICIAL FLAVOURS.

NO PRESERVATIVES.

PURE PERFORMANCE, NATURALLY.

C L E A N , C L E A R & P O T E N T

THE NEW PUREFIT RANGE

AVAILABLE IN LEADING STORES SOON.

INTRODUCING USN’s NEW PUREFIT RANGE. DESIGNED BY PEOPLE WHO ARE PASSIONATE ABOUT ENDURANCE SPORTS. PEOPLE WHO UNDERSTAND THE NEED FOR AN ALTERNATIVE TO OVER-FLAVOURED, SWEET SPORTS PERFORMANCE DRINKS. ALL YOU NEED IS A FUNCTIONAL, LIGHTLY FLAVOURED PERFORMANCE DRINK WITH NO ARTIFICIAL ADDITIVES.

PUREFIT IS DESIGNED FOR YOU!

2 GREAT TASTING, SUBTLE FLAVOURS, AS WELL AS AN UNFLAVOURED OPTION.

PERFORMANCE ENERGY AND REHYDRATION DRINK LOADED WITH PERFORMANCE NUTRIENTS: 3-STAGE GLYCOMATRIX CARB SYSTEM, L-GLUTAMINE, PHOSPHATES & ELECTROLYTES.

17

Bike Review FS

A30 – LowdownIn January we rode the Axis A20 2014 model and so we knew what to expect from the 2015 Axis A30. A solid frame, Kore components, and better than you’d believe drivetrain and brake components, making for a heck of a lot of bike for your buck.

When we picked it up the fi rst thing we noticed was the green and black colour scheme. It’s not understated and it’s not for everyone. For my money the A10, A20 and A40 siblings look nicer in their more subdued livery, but then I’m normcore (look it up). Once you get beyond the neon green and start looking at the components you’ll note the 2 x 10 drivetrain, no messy 3 x 10 here, made up entirely of

The Axis of MTBENTERTAINMENTIf you’re looking to get into this wonderful sport, writes Seamus Allardice, but are overwhelmed by the bike options in the under 15K price range here are a couple of options from Axis. The well specced A30 for those of you wanting to race straight up that mountain and the A70 for those of you wanting to ease in via the bike paths and gravel roads.

“It’s a feeling that school boy racers will love – weight forward and rearing to go.”

“It’s a feeling that school boy racers will love – weight forward and rearing to go.”

A70 – LowdownThe A70 is a 27.5 inch wheel equipped bike aimed at the rider whose main aim is to ride the bike path and undulating gravel roads to fi tness and fun rather than the serious singletrack shredder. That being said it won’t fold under the pressure of a trip up and down a mountain – you might just be left gasping for gears or wishing for a bit less weight.

At a recommended retail price of R5 200 it’s hard to fault. In that price range you could fi nd the horrors of mechanical disk brakes, but the A70 is equipped with the capable Tektro Auriga mineral oil hydraulic disk brakes and the Suntour/Shimano blend 3 x 8 drivetrain which will see you comfortably conquer almost anything the roads throw at you, especially if you ride the bike where Axis intend you to.

The blue and black, with white trim, colour scheme is also very easy on the eye. And the ride? Well the ride is comfortable, the 27.5 wheels make for a tight turning circle and the bike has a compact feel to it overall which provide a sense of security to less confi dent riders.

The Suntour XCT HLO coil spring fork might be heavier than we’re used to (being spoilt), but it’s plush enough and keeps the front wheel rubber side down on rougher terrain than most A70 riders are likely to put the bike through. Speaking of rubber the CST Patrol 2.25 tyres off er a wider and more aggressive tread than the A30’s Jack Rabbit’s. They provide the bike with more grip through the corners and again add to the sense of security for the rider – at the expense of rolling speed, but it’s an educated trade-off that we wholeheartedly endorse.

The A30 Compments (RRP R12 999)SUSSUSDrivetrain Shimano SLX/Deore 20 Speed (38T/24T chainring & 11/36T cassette)

Fork RockShox XC30 Solo Air with remote lockout (100m travel & 9mm QR)

Brakes Shimano BL-M396 lever & BR-M395 disks (180 front & 160 rear)

Wheels Kore XCD 29er

Tyres CST Jack Rabbit 29 x 2.1

Bar Kore XCD 2 Flat Bar 31.0 Ø x 710mm

Stem Kore XCD Stem 31.0 Ø

Seat Post Kore XCD Seat Post 31.6 Ø x 400mm

Saddle Kore Durox Saddle

Pedals Shimano PD-M505 (SPD Pedals)

The A70 Compments (RRP R5 200)SUSSUSDrivetrain Shimano/Suntour 24 Speed (42/32/22T chainring & 11/32T cassette)

Fork Suntour XTC HLO 27.5 Coil Spring (100m travel & 9mm QR)

Brakes Tektro Auriga disk brakes (160 front & rear)

Wheels Alex MD17

Tyres CST Patrol 27.5 x 2.25

Bar Kore Flat Bar 31.0 Ø x 710mm

Stem Kore 90mm riser stem

Seat Post Kore 31.6 Ø x 350mm

Saddle Kore Koza Saddle

Pedals VP Pedals (Flat)

FS Bike Review

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Shimano components. In addition to the proper mountain bike drivetrain there’s also the Shimano hydraulic disk brakes – with their crazy nondescript product codes rather than names – with a 180mm front rotor for all the stopping power you’re ever likely to need and a more than adequate 160mm rear rotor.

The rest of the components are sourced from US brand Kore’s stable as is the Axis way. The important bits – the wheels and saddle – are solid. The

A30 shares the eyelet-less XCD 29er wheels with the A40, while the A20 and A10 have the added reinforcement of eyelets where the spokes pierce the rim. That being said I didn’t notice any lack of stiff ness in the A30’s wheels and combined with the CST Jack Rabbit tyres the bike rolls like greased lightning. The Kore Durox saddle is too narrow for my sitz bones and that’s defi nitely something to keep in mind when looking to purchase the bike

– ask the LBS if you can swap/exchange it for a wider saddle if you need one.

Most importantly the ride… Aside from the Jack Rabbit tyres, which are a bit low profi le for Cape conditions (they might be more suited to the harder packed trails and roads around Jozi) the A30 handles and rides beautifully. The large frame we tested came specced with a 110mm stem, but Scott Sports SA (Axis’s local distributors) tell us that the standard specc will be 100mm for large framed bikes and 90mm stems for the medium sized models. The stretched out riding position provided by that stem (570mm from saddle tip to handle bars) makes the bike feel instinctively racy and aggressive. It’s a feeling that school boy racers will love – weight forward and rearing to go.

The added bonus of the remote lockout on the RockShox XC30 Solo Air makes the A30 an easy bike to ride hard, as you can lock out the fork and climb in a standing position without having to reach for the fork lock-out lever down near your front wheel. If you are looking to race on the A30 you should know that you’ll need to invest in an upgraded set of tyres though as the Jack Rabbits aren’t compatible with a tubeless conversion – though the Kore wheels are.

All in all at R12 999 the Axis A30 is going to be a tough bike to beat in its market segment, perhaps challenged only by its A20 sibling – with its tubeless ready MaxxisIkon 3C tyres and RockShox Recon Silver Air fork.

If you’re cautious about how you, or possibly your wife/son/daughter, are going to take to mountain biking and don’t want to spend too much money on a fi rst bike the Axis A70 is a great place to start. Take the plunge on an Axis – you’ll be tearing up the trails and calling yourself a mountain biker in no time!16

17

Bike Review FS

A30 – LowdownIn January we rode the Axis A20 2014 model and so we knew what to expect from the 2015 Axis A30. A solid frame, Kore components, and better than you’d believe drivetrain and brake components, making for a heck of a lot of bike for your buck.

When we picked it up the fi rst thing we noticed was the green and black colour scheme. It’s not understated and it’s not for everyone. For my money the A10, A20 and A40 siblings look nicer in their more subdued livery, but then I’m normcore (look it up). Once you get beyond the neon green and start looking at the components you’ll note the 2 x 10 drivetrain, no messy 3 x 10 here, made up entirely of

The Axis of MTBENTERTAINMENTIf you’re looking to get into this wonderful sport, writes Seamus Allardice, but are overwhelmed by the bike options in the under 15K price range here are a couple of options from Axis. The well specced A30 for those of you wanting to race straight up that mountain and the A70 for those of you wanting to ease in via the bike paths and gravel roads.

“It’s a feeling that school boy racers will love – weight forward and rearing to go.”

“It’s a feeling that school boy racers will love – weight forward and rearing to go.”

A70 – LowdownThe A70 is a 27.5 inch wheel equipped bike aimed at the rider whose main aim is to ride the bike path and undulating gravel roads to fi tness and fun rather than the serious singletrack shredder. That being said it won’t fold under the pressure of a trip up and down a mountain – you might just be left gasping for gears or wishing for a bit less weight.

At a recommended retail price of R5 200 it’s hard to fault. In that price range you could fi nd the horrors of mechanical disk brakes, but the A70 is equipped with the capable Tektro Auriga mineral oil hydraulic disk brakes and the Suntour/Shimano blend 3 x 8 drivetrain which will see you comfortably conquer almost anything the roads throw at you, especially if you ride the bike where Axis intend you to.

The blue and black, with white trim, colour scheme is also very easy on the eye. And the ride? Well the ride is comfortable, the 27.5 wheels make for a tight turning circle and the bike has a compact feel to it overall which provide a sense of security to less confi dent riders.

The Suntour XCT HLO coil spring fork might be heavier than we’re used to (being spoilt), but it’s plush enough and keeps the front wheel rubber side down on rougher terrain than most A70 riders are likely to put the bike through. Speaking of rubber the CST Patrol 2.25 tyres off er a wider and more aggressive tread than the A30’s Jack Rabbit’s. They provide the bike with more grip through the corners and again add to the sense of security for the rider – at the expense of rolling speed, but it’s an educated trade-off that we wholeheartedly endorse.

The A30 Compments (RRP R12 999)SUSSUSDrivetrain Shimano SLX/Deore 20 Speed (38T/24T chainring & 11/36T cassette)

Fork RockShox XC30 Solo Air with remote lockout (100m travel & 9mm QR)

Brakes Shimano BL-M396 lever & BR-M395 disks (180 front & 160 rear)

Wheels Kore XCD 29er

Tyres CST Jack Rabbit 29 x 2.1

Bar Kore XCD 2 Flat Bar 31.0 Ø x 710mm

Stem Kore XCD Stem 31.0 Ø

Seat Post Kore XCD Seat Post 31.6 Ø x 400mm

Saddle Kore Durox Saddle

Pedals Shimano PD-M505 (SPD Pedals)

The A70 Compments (RRP R5 200)SUSSUSDrivetrain Shimano/Suntour 24 Speed (42/32/22T chainring & 11/32T cassette)

Fork Suntour XTC HLO 27.5 Coil Spring (100m travel & 9mm QR)

Brakes Tektro Auriga disk brakes (160 front & rear)

Wheels Alex MD17

Tyres CST Patrol 27.5 x 2.25

Bar Kore Flat Bar 31.0 Ø x 710mm

Stem Kore 90mm riser stem

Seat Post Kore 31.6 Ø x 350mm

Saddle Kore Koza Saddle

Pedals VP Pedals (Flat)

FS Bike ReviewA

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Shimano components. In addition to the proper mountain bike drivetrain there’s also the Shimano hydraulic disk brakes – with their crazy nondescript product codes rather than names – with a 180mm front rotor for all the stopping power you’re ever likely to need and a more than adequate 160mm rear rotor.

The rest of the components are sourced from US brand Kore’s stable as is the Axis way. The important bits – the wheels and saddle – are solid. The

A30 shares the eyelet-less XCD 29er wheels with the A40, while the A20 and A10 have the added reinforcement of eyelets where the spokes pierce the rim. That being said I didn’t notice any lack of stiff ness in the A30’s wheels and combined with the CST Jack Rabbit tyres the bike rolls like greased lightning. The Kore Durox saddle is too narrow for my sitz bones and that’s defi nitely something to keep in mind when looking to purchase the bike

– ask the LBS if you can swap/exchange it for a wider saddle if you need one.

Most importantly the ride… Aside from the Jack Rabbit tyres, which are a bit low profi le for Cape conditions (they might be more suited to the harder packed trails and roads around Jozi) the A30 handles and rides beautifully. The large frame we tested came specced with a 110mm stem, but Scott Sports SA (Axis’s local distributors) tell us that the standard specc will be 100mm for large framed bikes and 90mm stems for the medium sized models. The stretched out riding position provided by that stem (570mm from saddle tip to handle bars) makes the bike feel instinctively racy and aggressive. It’s a feeling that school boy racers will love – weight forward and rearing to go.

The added bonus of the remote lockout on the RockShox XC30 Solo Air makes the A30 an easy bike to ride hard, as you can lock out the fork and climb in a standing position without having to reach for the fork lock-out lever down near your front wheel. If you are looking to race on the A30 you should know that you’ll need to invest in an upgraded set of tyres though as the Jack Rabbits aren’t compatible with a tubeless conversion – though the Kore wheels are.

All in all at R12 999 the Axis A30 is going to be a tough bike to beat in its market segment, perhaps challenged only by its A20 sibling – with its tubeless ready MaxxisIkon 3C tyres and RockShox Recon Silver Air fork.

If you’re cautious about how you, or possibly your wife/son/daughter, are going to take to mountain biking and don’t want to spend too much money on a fi rst bike the Axis A70 is a great place to start. Take the plunge on an Axis – you’ll be tearing up the trails and calling yourself a mountain biker in no time!16

FS Skills

FS Nutrition

18

Getting out of a Rut

This playground is situated between the Hottentots-Holland, Kogelberg and Groenland

Mountains with a valley fl oor scattered with leg numbing hills. These hills are home to the largest single export fruit producing farms in Southern Africa, called the Elgin Valley which inherited its name from

Running water and rolling tires can carve mini dongas into your favourite trails. These wheel traps mess up your balance, steal your speed, and collect rocks and other scary stuff . They’re “usually” to be avoided, but they can be your friends if you follow James Thornhill-Fisher’s advice.

Ruts that run down the trail love to grab you and lead you into terrible situations. On a gravel

road or jeep track, there’s plenty of room to take a better line. But if the trail is super narrow and there’s nowhere else to ride, go ahead and take the rut.

Stay out of uphill rutsWhen you climb in a rut and your rear tyre scrubs the “donga” wall, you lose

speed and risk a spin-out. That’s if your pedal doesn’t crash into the ground next to the rut fi rst. Climb above the ruts. If your back tyre does slide down in there, keep pedalling, look ahead and get out as soon as you can. Often, if you can get up enough speed the bike will come out of the rut on its own. Don’t try and steer out of the rut.

Stay out of narrow rutsNarrow ruts keep you from wiggling around for balance. Funnily enough, the faster you go through/along a narrow rut, the better.

Cross ruts with cautionWhen you have to cross a rut, try to hit it at a wide angle, and don’t let your tyres get caught in there. If you hit a small rut head-on, you can just get “light” on your bike. If you need to cross a huge rut that runs parallel to your line, hop over

It’s been plastered all over the news – low carbohydrate diets result in similar weight losses

when compared to their balanced counterparts. This was after the study (Scan the QR Code to read the study),

was released by the University of Stellenbosch in June this year. The study group showed 19 clinical trials that focused on weight loss and heart disease risk factors. It included 3209 overweight or obese patients, some with diabetes.

What did the study fi nd?If daily calories are restricted, with overweight and obese people with or without diabetes, weight loss takes place, whichever diet was followed.◆ It is the total energy consumption that is the main factor, not which diet you are on.◆ Up to the 2 year follow-up date there was no or little change in heart disease risk factors and diabetes between the diets.◆ Long-term eff ects of a low-carb diet are unknown, with the longest current follow-up data being 2 years.

So where does this leave you?Let’s look at what is meant by a low carbohydrate diet. This term is very broad, but by defi nition is seen as any diet that has less than 45% of its total energy from carbs. But some low carb diets go up to a restriction of just 5% of total energy from carbs.

Low carb diets cut down on total energy intake by avoiding some or all:◆ Starches (e.g. bread, rice, pasta etc)◆ Starchy vegetables (e.g. pumpkin, potato, sweet potato, peas, corn etc)◆ Fruits◆ Sugar and sugar-containing foods and beverages

James Thornhill-Fisher, the MTB Guru, has over 25 years of cycling and mountain biking experience. He’s ridden over 60 000km in the last fi ve years, leading

numerous Cape Epic trial rides along the way. Check out his website for upcoming training camps and workshops: www.mtbguru.co.za

James Thornhill-Fisher,Guru, has over 25 years of cycling and mountain biking experience. He’s ridden over 60 000km in the last fi ve years, leading

numerous Cape Epic trial rides along the

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Everyone has been Banting (or rather ranting) about these low carb diets. So Rochez O’Grady answers the million-dollar question: does it produce results? And if it does, are they better than a healthy balanced diet?

THE BATTLE OF THE LOW CARB

VS. BALANCED DIETS

FS Conservation

Enjoying the fruits of nature in Grabouw…

The Elgin Valley around Grabouw might be known nationally for its poverty driven social unrest and service delivery protests but to Western Cape mountain bikers and trail runners the area is synonymous with epic trails, writes Jeanne-Louise Wiese.

a group of apple farms owned by the Molteno family called “Glen Elgin”. The town of Grabouw is situated along the banks of the Palmiet River and was originally created by a painter from Cape Town (Wilhelm Langschmidt), who developed the community around his wife’s small trading store and named the place after his town of birth in Germany, called Grabow. Later a number of pioneer families bought property in the area and turned the Elgin Valley into a fruit producing paradise where the famous “Appletiser” drink was fi rst created by Edmond Lombardi on his farm Applethwaite and introduced to the market in 1966. But apart from the famous apple farms in this area, there are also pears, greenhouse cut fl owers, roses and cool climate wine producing farms.

The area is also well known for its fantastic mountain biking trails C

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19

Rochez O’Grady(pronounced r-OH-shay) is a registered Dietitian and runs her own practice called Mun chWize.She

focuses on educating and motivating her clients in practical ways to follow a healthy lifestyle and achieve personal health goals. You can fi nd out more about MunchWize at www.munchwize.co.za or ask Rochez your nutrition related questions at rochez@munchwize.co.za.

Rochez O’Grady(pronounced r-OH-shay) is a registered Dietitian and runs her own practice called Mun chWize.She

Jeanne-Louise Wiese is a Senior Environmental Practitioner for engineering, management and specialist technical

services giant Aurecon. As an avid MTBer she has the good fortune of consulting on the Provincial Department of Transport to upgrade and maintenance programme for gravel roads, so she gets to visit secluded areas and take her bike along.

Jeanne-Louise WieseEnvironmental Practitioner for engineering, management and specialist technical

services giant Aurecon. As an avid MTBer

or for relaxing at the Country Club overlooking the Eikenhof Dam. The trails in the area include the Cape Pines, Oak Valley, Lebanon, Thandi and Paul Cluver trails which off er cyclists a mixture of single tracks, tough climbs, long rides and breathtaking views. It is no surprise that more than 600km of track runs through this area. Most of the trails in the area require an entry fee which is used for maintenance of single tracks and bridges over fences and streams. MTO Forestry also presents the cyclist with the Cape Pine “Genesis” trails at Elgin which wind through the plantation covered hills which also forms part of Cape Pine’s commitment to sustainable forestry for the health of the environment and economy. Drawing back to my earlier point about poverty in the region, MTO supports a range of programmes that benefi t local communities

the entire thing. Manualing works for smooth transitions, but if the transition was smooth, you won’t be worrying about the rut, would you…

Use ruts in turnsWhen loads of riders have carved through a soft corner, the best line gets formed by the compacting of the dirt, and it often forms a fantastic little berm—especially on fl at or off -camber corners. But when the ruts get deeper than ±15cm or if they develop big holes, they become dangerous. Then it’s time to fi nd a diff erent line.

In which degree, these foods are cut out of the diet depends on what low carb diet you are on. So where is the rest of your energy coming from if not from carbs? ◆ Liberal amounts of fat – up to 70% of total energy (typical ‘Banting’ of LCHF diet)◆ Liberal amounts of protein◆ A combination of the two.

These food groups reduce hunger therefore we eat less, which means naturally restrict energy intake.

So what is a balanced diet? Energy intake is reduced by decreasing portion size, and cutting down on energy dense foods. But keeping carbs, protein and fat within the following recommended ranges:

◆ Carbohydrates: 45 – 65%◆ Protein: 10 – 35%◆ Fat: 20 – 35%

Balanced diets bulk up with plenty of vegetables. The types of carbs recommended are all unrefi ned, which are high in fi bre. Fats recommended are from plant sources (e.g. avos or nuts) or fatty fi sh (e.g. salmon or trout). Lean protein is recommended for a balance diet.

Which diet is best for you? Dieticians look at more than just diets. Our consultations involve a thorough medical background investigation, body composition analysis, current lifestyle analysis, an in-depth dietary history, and an evaluation of past weight loss successes and/or failures.

By doing this, we are in a position to

help you determine exactly what will suit your body and lifestyle. It is more about a lifestyle and behaviour change. This means that no diet, which is an external locus of control, can help you make the change. It is about you and how to access that internal locus of control to make the changes that will become a healthy lifestyle.

An important role would be for dieticians to access your internal locus of control, and help improve your relationship with food. The focus should not be on the symptom, which might be to lose a few kilos, but rather on the cause that is preventing behaviour change.

If you are still feeling like you are in the mist and really confused, the best suggestion would be to go and see a Registered Dietician, who could off er you some professional advice and help.

such as the Grabouw Food Garden, the Grabouw Food Kitchen and the Khula Nam environmental education programme.

This entire mountain biking playground forms part of the 100 000 hectare UNESCO designated Kogelberg Biosphere Reserve, considered to be perhaps the greatest biodiversity hot-spot in the world and the fi rst biosphere to be registered in South Africa. This reserve does not have any fences or fi xed boundaries but relies on the commitment of local communities, farmers, conservation agencies and local government to protect this unique diversity of fynbos. The area is home to about 150 endemic plant species which are found

nowhere else on earth and attracts cyclists, runners and eco-tourists to this area by the thousands each year. Vegetation species of interest include the endangered marsh rose (protea family) which only occur on a few inaccessible peaks, yellowwood, stinkwood, boekenhout, wild almond, rooi-els and Cape beech trees. Among these you may fi nd animals thriving in their natural habitats such as the leopard, cape clawless otter, grey rhebuck, klipspringer, peregrine falcons, black eagles and fi sh eagles.

It is very important to remember that all trails in this area have been developed as a result of the passion and generosity of local landowners, residents, nature conservation and plantation companies. So please

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Coaching FS

Scan the QR Code to read the study released by the University of Stellenbosch in June this year.

“If your back tyre does slide down in there, keep pedalling, look ahead and get out as soon as you can.”

“If your back tyre does slide down in there, keep pedalling, look ahead and get out as soon as you can.”

“The 100 000 hectare UNESCO designated Kogelberg Biosphere Reserve is considered to be perhaps the greatest biodiversity hot-spot in the world.”

“The 100 000 hectare UNESCO designated Kogelberg Biosphere Reserve is considered to be perhaps the greatest biodiversity hot-spot in the world.”

respect that when you ride through these areas, purchase the necessary permits, stick to the marked trails and keep your water bottles, plastic containers, tissues and wrappers with you and dispose of it responsibly.

Conservation FS

Those are going to bake into ruts as soon as the sun comes out.

20

FS Massage Therapy

FS Physiotherapy

How does one behave when you go for a massage? Do your best to arrive at least 10 minutes early if you are a new client in order to fi ll out any forms or to have time to discuss what you are wanting from the therapist. Otherwise arrive 5 minutes before. If you are going to be late send a message or if you can’t make it at all give as much notice as possible, at least 12hours.

Once you arrive you will be greeted and shown to the treatment room where you will be shown to undress and lie down. Please keep your underwear on, unless told otherwise by your therapist. It could save unnecessary embarrassment.

Check that you are lying the correct way round on the plinth. Then cover yourself with the towel provided.

Please give the therapist feedback, i.e. if it is too sore or the pressure is too soft. Don’t lie and suff er in silence please. And afterwards it is good to have a glass of water to fl ush out any

toxins and rehydrate yourself. If you were happy with the massage and your experience then a small tip is always appreciated.

Always be polite in conversation and above board and don’t make any lewd remarks as it is embarrassing for the therapist. There you have it. It’s pretty simple really.

Here are a few other things to considerDon’t go for a massage if you have any of the following:◆ Any contagious diseases

(including colds or the fl u) – don’t spread your germs.

◆ Recently had an operation or an acute injury

◆ Neuritis◆ Skin diseases◆ Fever◆ Or are under the infl uence of drugs

(including prescription pain meds) or alcohol.

Ever wondered about massage etiquette or what type of massage to get? Diana Carolin is here to help with her third and fi nal massage inspired article.

Diana Carolin is a Cape Town based Massage Therapist who specialises in deep tissue and therapeutic massages for stress relief, back problems,

injuries, general soft tissue maintenance and sports related muscular tension.

a Cape Town based Massage Therapist who specialises in deep tissue and therapeutic massages for stress relief, back problems,

injuries, general soft tissue maintenance

It is important to strengthen movement patterns rather than individual muscle groups, as

the brain recognises patterns of movement rather than individual movements. The areas of the body that take abuse in cycling include calves, quads, hamstrings, glutes, chest, shoulders and wrists.

Patterns of movement for the leg muscles mentioned would be squat calf raises, multi directional lunges and one legged squats. While for the upper body, do push ups, pull ups, dips and rows.

You should keep in mind though that there are diff erent types of strength which are achieved in specifi c ways. But how do these types of strength relate to cycling and how can you train them?

Relative Strength Relative Strength in cycling terms is the ability to move the weight of your body and bike effi ciently in the direction you wish to go.What: It’s all about recruiting more motor

A good strength training programme will improve your performance on the bike, reduce recovery time and prevent injuries. So this issue Sarah Walker provides a few practical tips.

Strength training for cyclingunits in the muscle to create more force.How: Use 3-5 sets of <40s per set, 6 reps, body weight plus high resistance where applicable (60-110% of your maximum resistance).Exercises to do: Lunges, squat calf raises, push ups, dips and pull ups.

Speed StrengthSpeed strength can be broken into two forms – Explosive Strength and Reactive Strength.

Explosive StrengthExplosive Strength relates to your ability to apply bursts of speed for sprinting or climbing. What: The kind of strength those okes in the gym are usually trying to build.How: Plyometric type exercises (jump training – exert maximum force in short intervals of time), 5-10 reps per set, 2-5 sets, <15s, controlled movement with pauses between reps to reset your position.Exercises to do: Step or hurdle jumps, forwards backwards or sideways; progress to hops; jumps up and then down into a squat (shrug jumps) and burpies.

Reactive StrengthReactive Strength provides you with the ability to perform springy light quick movements like spinning.What: Stay light on your feet and promote muscle control/coordination even when exhausted. How: 2-5 sets <12s per set, 10-20 reps per set, body weight or medium

resistance.Exercises to do: Up and down a step or skipping (stay on balls of feet to strengthen calves and explosive strength of the lower leg and foot).

Start your programme with a 10 minute warm-up jog, row or bike. Pick 2 – 4 exercises for each of the three groups mentioned above, mixing upper and lower body. Finish off with a few core exercises and stretches to cool down (see my Physio Columns in the June/July and August issues of Full Sus). 2-3 strength sessions per week are suffi cient with a 2-5% increase in load each week. Remember to allow recovery time after each session and provide good nutritional support.

Massage Etiquette

Sarah Walker is a is a sports physiotherapist who has been involved with treating cyclists for 15 years. She’s worked at many MTB stage races around

the country and from her Cape Town practice sees many a sports person. She teaches Pilates and is a fi tness trainer for tennis academy. Sarah believes that a thorough sports specifi c assessment followed by a well-planned exercise programme to treat the cause of the problem is the key to gtting her patients back to full health and sporting success. Go to www.walkerphysiotherapy.co.za for more info or send your questions to sarah@walkerphysiotherapy.co.za

a sports physiotherapist who has been involved with treating cyclists for 15 years. She’s worked at many MTB stage races around

the country and from her Cape Town

Please tell your therapist before your massage. He/she can massage but not over any areas aff ected by:◆ Varicose veins◆ Undiagnosed lumps or bumps◆ Bruising◆ Cuts◆ Sunburn◆ Undiagnosed pain◆ Infl ammation, including arthritis

If you suff er from any of the following conditions, please make sure that massage is approved before your session, in writing, by your physician. ◆ Any condition already being

treated by a medical practitioner◆ Oedema

◆ Psoriasis or eczema◆ High blood pressure◆ Osteoporosis◆ Cancer◆ Nervous or psychotic conditions◆ Heart problems, angina, those with

pacemakers◆ Epilepsy◆ Diabetes◆ Bell’s palsy, trapped or pinched

nerves◆ Gynaecological infections

Also please mention any cardio-vascular conditions (thrombosis, phlebitis, hypertension, heart conditions) to the therapist.

Do any of these conditions mean that a treatment may not take place?In many cases not! In fact, massage can be very therapeutic for many medical conditions. However, in the above cases it is best to have advice from your physician. Massage therapists, unless they are also qualifi ed doctors, may not attempt to diagnose a condition and they must refer you to a doctor.

Dan McConnel l | Haf je l l , Norway | t rekbikes .com/superf ly

Distr ibuted by DHB Distr ibut ion (PTY) Ltd

Emai l : info@dhbdistr ibut ion.co.za Tel : 021 202 2730

IT ’S TIME TO FLY

Racing hurts . Winning makes the pain

go away. Trek Factory Racing makes the

pain go away aboard the Superf ly every

chance they get .

Scan the QR Code or visit www.fullsus.co.za to read Part 1 of the bike fi t series.

22

FS Coaching

the bike fi t series.

Dr. Mike Posthumus is an accomplished academic with UCT’s Exercise Science and Sports Medicine faculty and a coach with Science 2 Sport. He was a provincial

rugby player before switching togs for cleats and taking up competitive mountain biking. He has an exceptional knowledge of training periodisation and scientifi c training principles. Find out more at www.sciencetosport.com

an accomplished academic with UCT’s Exercise Science and Sports Medicine faculty and a coach with Science 2 Sport. He was a provincial

The sport of cycling is riddled with anecdotes and traditions. Just as with training and

preparation, the correct saddle height and riding position are often prescribed based on lore and tradition, rather than sound, validated scientifi c principles. What follows are some guidelines on bike fi t, with special attention to optimal bike fi t for improved performance and reduced injury risk. In Part 1 (Scan the QR Code to read Part 1), we discuss saddle height and saddle setback. In this article, Part 2, we will discuss optimal reach and cleat position.

ReachReach refers to the distance between the saddle contact position and the handlebar contact point. It is divided into horizontal reach and a vertical component known as drop. When a rider extends to reach the handlebar, a number of compensatory mechanisms occur. The fi rst is shoulder extension which generates the greatest reach but becomes progressively more uncomfortable and diffi cult to maintain beyond 105°

of extension. In combination with shoulder extension, the rider will fl ex the lower back, rotate the pelvis anteriorly and move the shoulder blades around the torso (forward) to eff ectively lengthen the arms (scapular protraction). Once shoulder extension and lower back fl exion have reached their limits, only pelvic rotation and scapular protraction can increase the reach further.

Excessive anterior pelvic rotation causes the front of the pelvic ring (the symphysis pubis) to push into the front portion of the saddle. This is the most common cause of erectile dysfunction and numbness in male cyclists and a source of severe discomfort in women. Many shops will try to sell softer or wider saddles or saddles with large cut-out sections in an attempt to cure this problem, when simply reducing the reach will eliminate the discomfort immediately.

Excessive shoulder protraction is one of the most common causes of neck and shoulder spasm in cyclists. The trapezius muscle (between the shoulder blades) does not like to work from an overly stretched

position for long periods of time and as a result, can develop small areas of spasm after a few hours of riding in an overstretched position. This results in a burning sensation between the shoulders and at the base of the neck. Once again, reducing the reach will eliminate the discomfort.

Finally, the hip fl exion angle is a crucial component of cycling performance. Excessive reach or alternatively too little reach both aff ect the hip fl exion angle and will therefore aff ect power production adversely. In the former case, the reduction in frontal surface area of the cyclist reduces the aerodynamic drag and may initially result in a net gain in speed even though there is a loss in power. This is why the setup of bicycles used by riders from the Benelux region (which is predominantly fl at) is usually long and low in front. Similarly, bike setup products designed in those countries are generally in favour of a stretched out position. This frequently results in an uncomfortable setup

“Excessive anterior pelvic rotation causes the front of the pelvic ring

to push into the front portion of the saddle. This is the most common cause of erectile dysfunction and

numbness in male cyclists.“

How to get your bike fi t correctlyThe science of bike fi t is

extremely hard to apply

accurately. Ergofi t is a

comprehensive fi tting tool

using a predictive and

dynamic fi tting process

incorporating the factors

discussed in this article. While

some bike fi tting methods use

subjective assessments or

limited static measurements,

almost none take dynamic

characteristics such as training

history, training load, fl exibility

and discipline into account.

Ergofi t contains an advanced

regression algorithms which

ensures its extreme accuracy.

For more information

or to schedule an

Ergofi t please email

fi ttings@sciencetosport.com.

THE SCIENTIFIC PRINCIPLES OF CORRECT BIKE FIT: Part 2In this issue Dr Mike Posthumus briefl y reviews the scientifi c literature on bike fi t, with special attention to optimal bike fi t for improved performance and reduced injury risk. This column will discuss optimal reach and cleat position. (Part 1 was in the August issue of Full Sus)

but more importantly, reduces the eff ectiveness on uneven and climbing terrain (where the loss of power is only to the detriment of the rider). Hip fl exion angle is measured while the leg is at the top dead centre position. Optimal hip fl exion angle should be in the range of 71 to 83 degrees. It is best measured by an expert bike fi tter.

Cleat positionCleat position is often a focal point of bike setups. The fore / aft position of the cleat is often touted as being very important. However, contrary to this belief, moving the cleat either 4cm further forward or backward has absolutely no eff ect on oxygen consumption and effi ciency. There are, however, some anecdotal reasons to justify a more forward or rearward position.

The foot eff ectively acts as a lever on the pedal, with this lever being positioned at approximately a right angle to the forces being exerted on the pedal. As such, the calf muscle must act primarily to stabilise this lever, rather than contributing to any of the forces being applied. In extreme cases (maximal sprints or starting eff orts) the calf muscle can make a small contribution to extra force production. In the majority of cycling disciplines, the stabilising function is most important. As such, a shorter lever (moving the cleat backward) will exert less force on the calf muscle. To this end, there are a few riders riding on Pro Tour teams who are experimenting with extreme posterior cleat positions (where the cleat is positioned under the arch of the foot). For most riders, the recommendation is to place the cleat under the ball of the foot, particularly when not using carbon soled shoes as forces during cycling are exerted under the ball of the foot and not elsewhere. Track cyclists, cross country mountain bikers and sprinters may want to experiment with a slightly more forward position.

enter at joberg2c.co.za

The Boer Bull Descent on day 2 of The Old Mutual joBerg2c is one of many special, single track sections of happiness on our route across South Africa. Hand-carved for your riding pleasure, the Boer Bull is one of the reasons we can say the route is king. Drop everything. Do the ride. Earn the t-shirt!

24

FS Ride Report Ride the Rhino

Tyrone Rawlins is as committed to mountain biking as they get having built a business, One Movement Events, around promoting schools mountain

biking. In 2013 he completed the ABSA Cape Epic with Craig Kolesky and he’ll be lining up again in 2015, this time with Shane McConnachie for the Dare2Share Foundation. Follow him on Twitter at @TyroneRawlins.

Tyrone Rawlinsis as committed to mountain biking as they get having built a business, One Movement Events, around promoting schools mountain

where are we?The Resolution Health Ride the

Rhino takes place annually to

raise funds to fi ght rhino poaching

and for the conservation of the

highly endangered Renosterveld.

The three day race runs from

Langebaan on the Cape West

Coast to Durbanville, in Cape

Town’s northern suburbs.

A fi rst stage race

Real men ride

in speedo’s like

Rhino Project

ambassador,

Steve Newman.

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“Did I just say that? Is she ready for this? Am I ready for this? Almost immediately as the words left my mouth thoughts of regret began to cloud my brain.” Tyrone Rawlins had just asked his girlfriend, Serena, to ride her fi rst stage race with him the week before the 2014 Resolution Health Ride the Rhino.

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TSerena, to ride her fi rst stage race with him the week before the 2014 Resolution Health Ride the Rhino.

Serena shouldering her bike for the

hike up from the Yzerfontein beach.

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The shoe selfi e – you

wish you were here…

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EXPERIENCEEXPERIENCE

CHRIS HITCHCOCK | PHOTOSPORT

Sure, it’s heavily marketed as a “ride”, but reality is she has never ridden further than 40km on a mountain bike before. I justify it to her and

myself: it’s like going on three training rides, in a row, at an Argus distance, off road, over much steeper mountains, it would be a “fun” weekend away!

The appeal of “Ride the Rhino” begins with the 9am start from Langebaan Country Estate, a leisurely hour drive out of Cape Town. Pulling into the parking lot, we were immediately caught off guard by the number of participants. It was great to see that the White Rhino (the shorter route) had included a junior category and how many of the kid’s parents and schools had given them permission to take the day off to ride.

Serena, being a digital nerd and relatively new to mountain biking has spent countless hours Googling bike brands and pinning the “pretty” ones she would like (before querying price), quickly pointed out that the majority of the parking lot’s bike racks hardware totalled to more than some of the vehicles themselves!

Stage one initially had 80km and 1 334m of climbing installed for us, but a simple error of a poorly placed marker left the fi eld with a 94km and more than 1 600m of eff ort for the day. The extra distance and mighty unpleasant headwind aside, the stage off ered a fairly comfortable ride consisting of tar and district roads through the scenic West Coast National Park. Being spring, we rode through fi elds of multi coloured fl owers, and if your partner wasn’t yakking at the top of her voice, you may have been fortunate enough to spot a variety of wildlife through the Postberg area. Leaving water point one, we were steered towards the beach, thankfully it was low tide and the two kilometre stretch was pleasurable on the hard packed sand through to Yzerfontein. The iKwaTtu Reserve provided some decent single track winding up to the Spur water point. Day one was pretty much a transition period from Langebaan to the quiet town of Darling.

Getting Serena to the end of stage one was only part of my eff ort for the day, the majority of it was going to be spent soothing over the whole camping experience for my anti-camping princess. The advantage of doing a stage race with your partner is that you can share the load, one bag for clothing and the other for everything necessary to create a glamping atmosphere: double duvet, two pillows, ipads and portable modem - to enter the Argus and stream the surfi ng in France.

After the extra kilometres of day one, we were assured that day two wasn’t going to be more than 89km and 1 636m of great riding around the Darling area. Riders were treated to some fantastic fl owing singletrack including a fast “Old Man’s Bend Challenge” a series of berms wrapping themselves through the gumtrees. It was pretty much all smiles until just before Cloof Wine Estate and the daunting

task of conquering Dassenberg Donder - a monstrous climb to the mast and highest point of the ride. This marked the “King of the Mountain” and a spectacular view point, if you had enough breath to take it in. Unfortunately, reaching the peak was just the halfway point of this challenge, riders were then tested with the mammoth, treacherous, descend down to Cloof. On reaching Cloof, thankfully, for the fi rst time the wind was behind us.

There was a festive atmosphere in the camp as beers and wine fl owed and the National Anthem bellowed out whilst witnessing the Bokke give the Aussies a hiding! A steak braai (if you ate red meat) kept the festivities going. A quick stroll into town saw us settling into a quaint restaurant where we were joined by Joel Stransky, who despite looking in immense agony gave us a comical re-enactment of his spectacular face-plant during his descend of Dassenberg Donder.

Day three saw very weary bodies slowly emerging from their tents, a combination of distance already pedalled, sun kissed skin and over celebration from a great rugby victory. We were in for another challenging day, although relatively fl at we were headed straight into the south-easter as we took on the fi nal 90km and 1 340m to the Hillcrest Quarry in Durbanville. Actual riding aside, one of the bigger tasks of the day was trying to keep tabs on the whereabouts of your partner as everybody wore the event shirts to show their support for the majestic beast, the rhino. There was a fi erce pace from the start, people were obviously very eager to get home!

The last few kilometres were knocked off fairly quickly along the tar before dropping into the Hillcrest Quarry and the fi nal hurdle: the Tip Trans Bridge. After riding a total of 260km in three days, the last thing you felt like doing was off ering entertainment and falling off the fl oating bridge in front of the thousand odd spectators. To make matters worse, they put a pallet in the middle which you had to bunny hop over. Thankfully the death grip I had on my handlebars saw me make it over gingerly whilst Serena chose the safe option to get off and run across the bridge to the fi nish line to complete her fi rst stage race experience and collect the all-important medal!

The ride is a great introduction to stage racing, geared towards the fi rst timer with the route requiring a very basic skill level with a lot of district road however easy, I would defi nitely not recommend underestimating it like we did and get in a few long rides as preparation.

Tyrone Rawlins is as committed to mountain biking as they get having built a business, One Movement Events, around promoting schools mountain

biking. In 2013 he completed the ABSA Cape Epic with Craig Kolesky and he’ll be lining up again in 2015, this time with Shane McConnachie for the Dare2Share Foundation. Follow him on Twitter at @TyroneRawlins.

where are we?The Resolution Health Ride the

Rhino takes place annually to

raise funds to fi ght rhino poaching

and for the conservation of the

highly endangered Renosterveld.

The three day race runs from

Langebaan on the Cape West

Coast to Durbanville, in Cape

Town’s northern suburbs.

Ry-verslag Ride the Rhino FS

Maritza Terblanche is ’n soigneur vir ’n pad resies span. Sy doen alles vir hulle, van massering tot kos voorbereiding, so ’n MTB wedrenne is amper ’n vakansie vir haar. Sy het al die Cape Epic, Joberg2C, Desert Dash en vele meer gedoen, maar daar is nog baie op haar lysie.

Maritza Terblanchesoigneur vir ’n pad resies span. Sy doen alles vir hulle, van massering tot kos voorbereiding, so ’n MTB wedrenne is amper ’n vakansie vir haar. Sy het al die Cape Epic, Joberg2C, Desert Dash en vele meer gedoen, maar daar is nog baie op haar lysie

Renosters Trek Weer Saam Elke jaar sodra lente aanbreek, kom ’n groot groep “renosters” in die Weskus bymekaar en dan word daar op hulle bergfi etse gejaag tot in die Kaap skryf Maritza Terblanche.

Maritza op ’n Weskus vakansie – of dit is hoe dit vir haar voel as sy die kans kry om self viets te ry.

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TDie Ride the Rhino is nie net nog ’n skoftewedren nie, maar ’n geselligheidsgeleentheid

vir elke tipe fi etsryer, van sosiaal tot professioneel. Dit is verseker enig van sy soort en dié drie-dag multi-byeenkoms bied jou van die rofste en mooiste areas vir fi etsry in die

Weskaap. Die wedren begin by die Langebaan Country Estate en die eerste uitdaging van die dag

was die “early bird challenge” om jou wakker te maak. Elke ryer het ’n gholfb al ontvang met ’n nommer, waarna ons dan verby ’n gholfb aan moes ry en die bal ’n afstand ver gooi. Die persoon wie se bal die naaste aan die gat lê, het dus ’n prys ontvang. Daarna was ons die voorreg gegee om deur die Weskus Nasionale Park te ry, met al sy lenteblomme wat begin kop uitsteek het. Nog ’n Weskusverrassing het opgekom toe ons na Yzerfontein se strand geneem is. Daarna was die waterpunt by iKwaThu in sig, wat ook bekend is vir sy San kultuur. Die organiseerders het verseker gesorg vir genoeg vermaak op die roete die jaar. Vir die minder ernstige deelnemers was daar orals op die roete geleenthede om wyn te proe, asook ’n olyfpit-spoegkompitisie. Me tal die opwinding was 80,7km in ’n japtrap afgehandel.

Dag twee was in en om Darling gehou met nog meer watertand-wynproestasies om jou genoeg krag te gee vir die Dassenberg Donder, wat ook die hoogste klim van die wedren was. Met amper 3000m se klim agter die rug was al die bene daai aand seer en die kamp doodstil, maar ’n heerlike steak en een gratis wyn op die tafels het verseker opgemaak vir die pyn van dag twee.

Die laaste dag het aangebreek en almal sien uit om hul geliefdes by die Hillcrest Quarry in Durbanville te ontmoet. Elke ryer het ’n spesiale en unieke renoster fi etsryhemp ontvang, wat die laaste dag gedra moes word. Dit het die uitdaging om jou spanmaat te soek nogals

interessant gemaak. Ons was die laaste dag bederf om deur pragtige areas naamlik Botterberg, Philadelphia en Havanna Hills Wynlandgoed te ry. Met 10km om te gaan het Hooggekraal seker gemaak hy tap nog die laaste bietjie energie uit voor jy by die eindpunt die Tip Trans dryfb rug moes oorsteek.

Die Ride the Rhino is ’n byeenkoms wat jy kan ry en nie noodwendig hoef te jaag nie. Hulle bied ook korter afstande aan, asook ’n afdeling vir skoolkinders.

26

FS AmaRider FS The reviews

Meurant Botha is the founder and director of AmaRider. AmaRider is a South African non-profi t company with the aim of improving MTB opportunities on the

African continent. Contact them at 021 8844547 or info@amarider.co.za or visit the website at www.amarider.co.za

Meurant Bothais the founder and director of AmaRider. AmaRider is a South African non-profi t company with the aim of improving MTB opportunities on the

African continent. Contact them at 021

In terms of marketability, trail owners often overlook the fact that their trails are part of the

larger regional attraction. In the case of high-traffi c tourism regions like Cape Town or Durban, trail operators benefi t from an existing infl ux of tourists and you’ll see that your visitor statistics will refl ect this.

If you are situated further from the major tourism routes, you will have a much tougher time to generate substantial visitation and will have to place a special emphasis on destination marketing. Unless you are fortunate enough to off er 60-100km of trails, your trail system is always going to be a stop-over and not a multi-day destination capable of attracting tourism revenue beyond the permit offi ce. It is therefore important to align yourself with other product owners in the region to enable the region to market to, and attract visitors as a collective. In case your region is lacking in trail infrastructure, this might mean having to partner with aligned businesses like hotels and restaurants. The easiest structure through which to achieve this is the local tourism offi ce although the capacity and eff ectiveness of your local organisation varies from town to town.

It starts with signageAlthough we have seen a big increase in formalised trail product development, much of South Africa’s singletrack information is still in the domain of local knowledge and requires some form of guiding to expose new users to the treasures out there. This is particularly true of non-commercial trails as commonly found in and around towns and cities. These local trails must however not be overlooked when looking at a region’s trail off ering as they often represent some of the best riding, created over many years by passionate riders.

Orientating guests and visitors without proper maps and route markers is a near impossible task so proper signage should be the fi rst consideration in any product development campaign.

When considering which trails to signpost, it is important to decide whether it is possible to maintain the integrity of the signage over the long term. There is nothing more frustrating than having signage stolen or vandalised and of course your visitor, followed by the permit sellers, bear the brunt of any breakdowns.

Map it!Once you’ve signposted your trails, it is important to draw up legible maps. It is perhaps a good idea to get some constructive criticism from other riders and friends to ensure that your map is ready for public consumption. There are many jokes about men, maps and asking for directions. This problem is exacerbated and taken to a whole new level when interrogating the man who drew the map. Trust me…

In terms of product development, descriptive trail names are much more likely to become part of local knowledge and this adoption of local trail names in general conversation is very common in trail meccas like Whistler, Moab and Park City.

Develop an events calendarThroughout the process it is a great idea to use events to fast track product development. Events are the perfect way to profi le your trail system and drive the production of maps, elevation profi les and increase signage.

I always say that you can use events as marketing that pays for itself as a well-run event should at least break even. The stories that surround an event off ers multiple opportunities to speak to a wide audience and profi le not only your trail system, but the region as a whole. Many attractions measure the public relation spinoff as the event ‘profi t’.

Product marketing is a continuous task as there are numerous off erings out there, all vying for the bicycle visitors’ attention. Also don’t forget to keep your trails in top condition as a high quality visitor experience is paramount to your marketing strategy.

That said, I’d better go fi x those route markers …

Trails & Tourism – Product DevelopmentThe development of a trail is a multi-faceted process of which trail construction is but a component of the overall project. If you want your trail system to reach its full potential you will have to address the various product development components required to expose the trail to the marketplace writes AmaRider’s Meurant Botha.

Scan the QR Code or visit www.fullsus.co.za to read the full feature.

Take the fuss out of washing your bikeAfter a long and dusty, or worse muddy, ride there is nothing you feel less like doing than washing your bike. It’s a schlep. But not with Namgear! Now it’s a seven minute process – for real.

With your drivetrain and bike now clean it’s time to give the most impressive product in the Namgear range a try – the Sierra7 bike polish/sealant. It’s the only Namgear product that’ll require any eff ort from your part, but given the results the couple of minutes it takes to rub down the bike are more than totally worth it. All you do is spray Sierra7 onto your partially dry frame (there can still be the odd bead of water on your bike) and let it dry. Once it’s completely dry use a lint-free cloth to wipe down the bike, removing the excess Sierra7. It’ll leave your ride shining brighter than it did the day it came out of the box, from your frame to your tyres and plastic components – everything is covered in a gleaming protective layer. Sierra7 also ensures the longevity of your bike by preventing rust and sun damage.

A number of bike shops, including Olympic Cycles, Revolution Cycles and Chris Willemse Cycles have been using Namgear’s products in their wash bays too, and their feedback has been exceptionally positive. And it’s also worth mentioning that Namgear is biodegradable (you can wash your bike on your lawn without damaging the grass) and carbon bicycle friendly.

Look out for Namgear in your local bike shop (if they’re not stocking it ask why not). You can expect to pay, R70 for the Bravo25 1l spray bottle, R160 for the Bravo25 5l refi ll, R90 for Charlie15 500mm spray bottle, and R95 for the Sierra7 1l spray bottle. For the bike shops Namgear is also available in 25 litre containers for commercial use. Visit www.namgear.co.za for more info.

I’ve been a little lazy of late, what with the hose from our building being stolen (or the neighbour took it when he moved out – which isn’t actually theft as he did buy it) and my bike’s been getting pretty dirty. I’ve kept the

chain clean but everything else was looking pretty dusty. So when Marius Bronkhorst from Namgear told me how easily his products clean a dirty bike I wanted to believe him but it sounded too good to be true.

But let me assure you it’s not! This stuff really works! It’s so easy too and requires no elbow grease, unlike most other products. All you have to do is spray the Bravo25 bike wash on your dirty bike (before you’ve sprayed it down with water even) and allow it to do its thing for a bit. After a couple of minutes you spray the Bravo25 and all the mud, dust and grime off your bike with water.

If your drive train is particularly dirty (like if it’s the fi rst time you’re using Namgear) give it a thorough squirt with Charlie15. It’s a solvent based chain cleaner and as my chain wasn’t too dirty it worked perfectly on its own, but if your drive train is super dirty you could always run a hard bristled brush against your cassette and chainrings while turning your cranks to get the stubborn grit off . Or load your chain cleaner with Charlie15 to get your chain looking as good as new. Again once you’ve left it to work its magic, spray the muck and Charlie15 off with water.

“It’ll leave your ride shining brighter than it did the day it

came out of the box.”

Stirling Revolution FS

BY

www.easymotion.co.za

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My next passion was bicycles and within a year, with my son and my wife, we opened

our own Local Bike Shop. My son and I were both keen mountain bikers – defi nitely not competitive, just enthusiastic and knowledgeable mountain bikes. We loved bikes as much as we loved riding them - maybe more. I spent a lot of time and money on my cycling addiction. So instead of just being an addict, I became a dealer!

Armed with a pile of our local mountain bike magazines we searched for product and supplier contact information and set about ordering stock. It wasn’t easy setting up a new business but that’s not the topic of this article.

What was easy was that we were only selling 26 inch mountain bikes which were typically spec’ed along these lines: Tubed tyres; triple chainrings, 8 or 9 speed clusters; internal square taper or octalink bottom brackets with the odd external cup; narrow riser handlebars; long stems; alloy wheels; skinny quick release skewers; 100 to 140mm travel forks with straight steerers; limited tyre tread, width and sidewall thickness selection; and mainly alloy frames and very few, expensive carbon frames in specifi c models.

Today, around 8 years later, a ‘typical’ bicycle doesn’t exist. There are just so many options. So many technological advances. So many types of bikes. There are no ‘standards’ any more.

But let’s take a stab at defi ning a ‘typical’ bike today - this time 29 inch bikes (with a growing number of 27.5 or 650B options available): Tubeless; double or single chain rings; 10 or 11 speed clusters; press fi t type bottom brackets; wider fl at bars; shorter stems; weight and riding style specifi c wheel sets, both alloy and carbon mainly with thru-axles; 100 to 160mm travel forks with tapered steerers; huge tyre tread, width and wall thickness selection and both alloy and carbon frame selections are available across the range of specifi c models.

The challenge today for us and our bike mechanics is that most of what was popular in 2007 is

still being serviced and even sold as much cheaper new bikes today. Technology for us is yesterday, today and tomorrow. We have to have the spares and skills to deal with old, current and future technology that is just bursting onto the scene like electronic shifting and upside down forks.

The point of this article is not really about technology. It is about the metamorphosis of our bike shop. From my point of view as an older guy who set out to run a small Local Bike Shop I now have a business that needs to be at the forefront of technology. Our customers sometimes talk to me about stuff I don’t understand. Fortunately my son does. And so do my staff. They explain it to me but a week later they have to tell me again. Fortunately for me I have a whole bunch of older customers who also ‘don’t understand’ and believe everything I tell them. So, for now, I still have a job.

But there is so much more to running this LBS than just technological advancements. Worse is the stuff I don’t want to understand. I’ve never considered myself a Luddite (Google it). Hell, I’m typing this article on an iPad Air and I’ll e-mail it to Full Sus and I’ll save it to the Cloud and even download it to our website! My big issue is social media. I just can’t wrap my mind around it. I understand that it is really important, adds value, informs people, gratifi es instantly and so on. I just don’t like it. Twitter, Wechat, Facebook, Instagram, WhatsApp, Pinterest. WTF! I have socialmediaphobia. 

Truth is we probably need this social media stuff in our business going forward. And I am on Facebook. I just don’t use it. Even if you are my friend I ignore your friend request. So instead of making new friends I lose existing friends. Each year my new year’s resolution is to embrace Facebook, get my friends back and fi nd some new friends. I go onto Facebook, I try, but it looks and works completely diff erent to last year when I last used it. I do,

however, manage to ignore more friend requests. And that’s it, I wait for next year. It dawns on me that I’ll have even fewer friends at my 60th and even fewer at my funeral. 

I registered for Twitter because it allows fewer words. Problem is I am too embarrassed to ask someone how to tweet. And I have long forgotten my password. WhatsApp is something I do use. Actually, I belong to a few groups, keep myself informed by behaving like a voyeur - I read but I don’t contribute. Instagram. Forget it. I am eating at a fancy restaurant and someone at a table next to me photographs her Pot Luck Club plate of expensive food. ‘What is she doing?’ I inquire. ‘Instagramming a photo of her food to her mates.’ I lose my appetite.

Truth is, it is never too late to teach an old dog new tricks. My son SJ (co-owner of the business) is dragging me by my leash into the new technological and communications era and by the time you read this our LBS will be in shiny new premises with a state-of-the-art workshop, four fl oor areas catering to all kinds of riders and riding experiences. We will have evolved from a corner cafe to a modern deli. Am I looking forward to it? Yes, especially since my son and wife have indulged me by letting me have my own coff ee shop slap-bang in the middle of the store. But am I looking forward to the new expectations now required by social media so that every self-important opinionated Tom, Dick and Harry can share their views on my social networking platforms? Hell no, call me old-fashioned but I still prefer people to have the maturity and (sometimes) courage to express their views to me in person.

Drop in, for a coff ee at Stirling’s new store at 177 Bree Street, Cape Town. Maybe you can recover his Twitter password for him.

The Stirling Revolution column is penned by the father and son, LBS owning, pair of Stirling “Senior” and Stirling James (SJ) “Junior” Kotze. With years of industry insider knowledge they’re your, and our, link to the retail side of the bicycle trade – and while they might upset the odd sensitive reader their insights prove invaluable time and time again.

WHATEVER HAPPENED

TO RUNNING A SIMPLE

LITTLE BIKE SHOP?

In 2006 Stirling Kotze decided he’d had enough of the corporate world and

considered opening a coff ee shop. After some back-of-a-cigarette box calculations he quickly

realized that the coffee shop wouldn’t even pay the bond.

FS photo of the month

Oakpics is a Strand based photographic company.

They shoot a vast array of events, covering everything from wild horses to weddings. But it’s in MTB that they’ve carved out a niche as one of the leaders in the fi eld. If you spot them on the trails, usually when you’re picking yourself up after an unexpected brush with the ground, you can purchase the photos directly from their website.

Or book them to shoot your event. Call them on 021 854 8723 or visitwww.oakpics.com.

FS FS FSPhilip Buys showing

off his whipping

skills on the Bridge

Cape Pioneer Trek.

Win an Axis A40 MTBTell us why your local bike shop is great and

stand a chance to win an Axis A40 mountain bike!

Win an Axis A40 MTBTell us why your local bike shop is great and Tell us why your local bike shop is great and

stand a chance to win an Axis A40 mountain bike!stand a chance to win an Axis A40 mountain bike!

win

HOW TO WIN Send an email to comp@fullsus.co.za by no later than the 20th of November 2014 with the subject: “Why my LBS is the greatest.” Tell us the name of your local bike shop and why you love them (no need for an essay, keep it brief) and remember to include your full name, ID number, a day time contact number and a delivery address. Due to the value of the prize the competition will be running for the months of October and November, so look out for the winner’s name in the December/January bumper issue of Full Sus. Good luck!

THE PRIZEWin this fantastic

Axis MTB w orth R 10 500 by telling us why

your local bike shop is so great that you’ll never covert to another

store! The Axis A40 is a double butted 6061 aluminum hard-tail designed for

devouring the trails and gravel roads. It features a 27 speed (3x9) Shimano Deore/

Altus drivetrain, a Suntour XCR AIR RL fork with remote lockout and 100mm of

travel and CST Jack Rabbit 29 x 2.1 Tyres to keep those 29er wheels rolling smoothly.

Added to the mix is the ever reliable stopping power of the Shimano BR-M355

disk brakes, with a 180mm rotor on the front and a 160mm rotor on the rear.

Kore’s XCD components make up the stem, seat post, saddle, wheel set and the

710mm wide fl at bar. All round the Axis A40 is a bike that’s virtually unmatched in its price range. If you’re looking to get

into mountain biking or just looking for a capable, well specced and competitively

priced hard-tail then Axis A40 is the place to start (before checking out the

rest of the Axis A series range).

FS Comp

28

Gear FS Gels for days… but which ones are for you?

We are situated in what most call the Mecca of mountain biking in the heart of the Harkerville area between Knysna and

Plettenberg Bay in the Garden Route, with thick indigenous forest and some beautiful rides for all tastes. We o� er luxury self-catering

accommodation with secure lock-up facilities for bicycles and easy access to hiking and cycling routes, the ocean, nature

reserves and various other activities.

www.yatefarmretreat.co.za Email: reservations@yatefarmretreat.co.za Tel: 044 533 9160 Thea: 083 276 8961 Zac: 083 400 2327

YATE FARM RETREAT

GEAR

The AdviceSUSSUSWe’re all diff erent and wh ile some gels will agree with your riding buddy they

might give you digestive issues. So it’s always best to test gels on training rides

and consume them with a hearty sip of fl uid.

Relying purely on gels for energy on a long ride is a sure way to induce an

upset stomach for most riders – so unless you’re a serious race snake looking

for 100% power 100% of the time – use gels in the last hour/15 – 20km of your

ride to help you fi nish strong.

Texture: Viscous but not as gooey

as the GU, does tend to make globules

in your mouth.

Sachet Size: 35g

Flavours: Chocolate, Vanilla, Citrus & Cherry

We’re spoilt for choice at the checkout counter of every local bike shop by the multitude of energy supplement options. But it can be a bit awkward to stand around reading the backs of gel packs, like some food snob, while the sales person waits impatiently behind the till. So here are a few options we looked into for you.

USN Vooma UltraUSN’s Vooma Ultra gel comes in two handy containers,

fi rstly in a regular sized sachet with the normal tear/bit off

top, and secondly in a toothpaste style tube containing two

servings, with a resealable lid. The USN gels are formulated

to help reduce muscle cramping too – which given that

you’re most likely to be reaching for a gel in the fi nal

kilometres of your ride or race is particularly useful. USN is

also actually a local company – a fact that’s often overlooked perhaps because

of their slick marketing and packaging – so they can produce their products at

a very competitive price. RRP: R14 (36g) & R25 (80g)

Enervit Enervitene SportUnlike most gels the Enervitene Sport gels come in what Enervit

call a ‘Cheerpack’ – which is a larger sachet with a screw top

lid. What makes that so great is you have two servings in one

convenient packet, or more if you prefer smaller servings, because

with a screw top you can control your serving size. In addition to

the usual quick burst of energy off ered by all gels the Enervitene Sports gels

also contain group B vitamins and caff eine. RRP: R50

GU Energy GelGU is virtually to energy gels what PVM’s Energy Bar is to

energy bars. Saying, “pass me a goo” isn’t necessarily brand

specifi c anymore – it’s just a call for an energy gel. And with

their range of fl avours and handy 100 calories (418Kj) per

sachet serving GU’s are easy to use and readily available

from most bike shops and sports stores so you’re unlikely

to get caught without one for a ride or race. RRP: R21

PVM Octane GelThe most protein rich of the gels on show here,

the PVM Octane Gels are formulated from 84%

carbohydrates, 4% protein, and 12% fat. They, like

their USN counterparts, contain L-Carnitine which

improves fat metabolism and Glutamine which

helps prevents fatigue and could play an essential

role in the maintenance of a healthy immune system. The caff eine containing

chocolate fl avour is clearly marked as containing 100mg of caff eine for those of you

who are either looking for, or looking to avoid that particular stimulant. RRP: R20

32Gi Sports GelWe did an extensive review of the 32Gi gels in the August

issue of Full Sus but for their packaging alone they

deserve another mention here. The super clever snap

packet is environmentally friendly as there’s no bit, or

lid, that gets torn off and dropped on the trails. 32Gi uses

GMO free brown rice syrup as the main ingredient and

being locally made they’re exceptionally competitively priced. RRP: R19

Texture: Sticky and fairly viscous

but without the globular mouth feel of

some gels.

Sachet Size: 30g

Flavours: Vanilla and Coff ee

Main Ingredients: Brown Rice Syrup

Nutritional Information (per 100ml):

Energy value: 1 278Kj, Carbohydrates: 74g,

Protein: 1.2g

Texture: Very viscous and for want of a better

word gooey.

Sachet Size: 32g

Flavours: 15 diff erent fl avours including

Espresso Love, Salted Caramel & Just Plain.

Main Ingredients: Maltodextrin

Nutritional Information (per 100g):

Energy value: 1 308Kj

Carbohydrates: 68.8g

Protein: 0g

Texture: Slightly less viscous than

most gels – almost a sports drink like

mouth feel which then becomes more

viscous with a gel like fi nish.

Sachet Size: 60g

Flavours: Citrus and Orange

Main Ingredients: Fructose and

Glucose syrups

Nutritional Information (per 100g):

Energy value: 789KJ, Carbohydrates

46.4g, Protein 0g

Texture: Like warm treacle, less

viscous than the rest (except for the

Enervit gel) but more sticky.

Sachet Size: 36g sachet or 80g tube

(Remember to remove the tamperproof

seal between the cap and the tube,

before you start your ride, on the 80g

Vooma tube.)

Flavours: Peach, Chocolate, Vanilla

& Espresso

Main Ingredients: Carb mix of

Maltodextrin, Fructose, Palatinose

and Isomaltulose.

Nutritional Information (per 100g):

Energy value: 1 193Kj, Carbohydrates:

69.5g, Protein: 0.5g

Main Ingredients: Polysaccharides

and Maltose

Nutritional Information (per 100g):

Energy value: 1 275kJ, Carbohydrates:

64g, Protein: 3.1g

30

Advertise your event in Full Sus and we will send you copies of the paper for your goodie bags or registration table. Call Jessica on 021 685 0285/6FS Calendar

FS NOVEMBER Must do events

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Your new online cycling product store stocking Bern Helmets, Pedro’s Tools and other cycling related products.

Use coupon code “fullsusnov” to get an extra 5% discount off our sale prices (valid until 30/11/2014, applicable to one order per customer).

Free delivery for Cape Town and surrounding areas.

www.bikegoodies.co.za

fulsussbikeplusCVMTBp.indd 2 2014/10/27 7:21 PM

Mpumalanga

Limpopo

Northern Cape

Gauteng

Eastern Cape

Free State

Western Cape

KZN

North West

Out in Africa

CALENDAR KEY

SUS THE BEST OF December 2014

MPUMALANGA 13 Sabie Xperience

GAUTENG 3 Moonlight MTB Series #48 13 Vori-Berg MTB Series #6

13 XTrail & Bubba’s Lodge MTB Series #12

EASTERN CAPE 7 Steeltek Classic 16 Hopewell MTB 27 Kouga Multisport 31 St Francis Summer Series MTB

WESTERN CAPE 4 Bien Donne Trail Run and MTB 6 MyTraX Marathon 6 Sneeuberg Bicycle Crawl 7 Spur Adventure Duo & Sprint

Races # 6 12 Day Trippers Offi cial ABSA Cape

Epic Training Camp 14 Leeuwenboschfontein Ride

Weekend 16 TriSport Duo Challenge &

Wolwedans Trail Run 20 Cape Agulhas MTB 21 PSG Garden Route Trail Bike + Run

Presented by Bryton #1 26 Monties Hartenbos MTB Race28 PSG Garden Route Trail Bike +

Run Presented by Bryton #2 31 Great Brak Grabadoo

FREE STATE 6 Parys Island Dirtmax MTB

Series #10 7 Rock-Kids X-Triathlon 7 Rock-Dash X-Triathlon 7 Rockman Ultra X-Triathlon 27 Rhino River Run

KZN 6 The Spares Shop MTB vs Runners

Challenge 7 Stihl Sharks Trail Adventure

NORTH WEST 6 ATKV Buff elspoort

Bergfi etswedren

OUT OF AFRICA 8 Inyatsi Toy Ride Road Race

(Swaziland)

■ 15 November: NavChallengeYou’ve just read about the wonders of Mountain Bike Orienteering now put that knowledge to the test and enter the fi nal NavChallege of the year, hosted by Oak Lane outside Grabouw. The race will require you to reach as many of the 25 checkpoints as you can in the allotted three hours using only a map and a compass. There is a course for the trail runners too and for families there is also an option with less checkpoints and a shorter cut-off time. Plus there’s a surprise-fun special stage! Entries are R440 for the main race for teams of two

and you can fi nd out all about it by going to the www.raceinterface.co.za website or by emailing Dominique on dom@raceinterface.co.za. The event will be supporting Reach for a Dream Foundation too, so part of your entry fee will be going to a good cause.

■ 15 November: MTB OrienteeringIf you’re in Gauteng you can enter the real, SA Orienteering affi liated, thing and take part in the MTB Orienteering race at Groenkloof, Pretoria on the 15th of November. More commonly referred to as MTBO competitors will all be riding their mountain bikes and use a map to navigate from point-to-point. The Groenkloof race takes place on the permanent MTBO route, so you can do a bit of scouting to familiarise yourself with the area before the race. There will be a choice of long (approximately 23-25km, winning time about 80 minutes), medium (approximately 16-18km,

winning time about 50 minutes) and short (approximately 10-12km, winning time about 30 minutes) distances, so you can ease into the sport if you’re new. You can enter online by going directly to www.orienteeringonline.net or fi nd out a bit more fi rst by visiting the www.orienteering.co.za website.

■ 22 & 23 November: Delheim Outdoor FestivalIf you’re looking for a day of fun on your bike in the Western Cape then look no further than Dirtopia’s Delheim MTB Day on Sunday the 23rd of November. There will be 25km, 15km and 7km MTB race distances in the traditional cross country format on the amazing new network of trails on the Simonsberg Conservancy. There’s also an Enduro on the Sunday if you’re more of a gravity orientated rider. But the fun starts the day before really, with 12km and 7km trail runs and a 7km night ride on Saturday the 22nd. So go on

make a weekend of it! All the race and route info is up on the Dirtopia website so get online and enter now. Visit www.dirtopia.co.za to book your spot on one of the start lines.

■ 29 November: Sabie Noon to MoonJoin the endurance relay fun at Merry Pebbles, Sabie, for the 2014 Noon to Moon. The race is simple: teams of three (or four if you have at least one lady in your team) race to complete as many laps of the 7.5km course as possible in 10 hours. The route is described by the Lowveld Chain Gang to be made up of “lovely fl at Jeep track and single track twistier than a politicians excuse”. Starting at noon on the 29th and running into the night, you’ll need to pack your bike light for this one. Find out more by going to www.lowveldchaingang.co.za or enter online on the Entrytime website: www.entrytime.com.

January 2015RACE CALENDAR MPUMALANGA 31 Barberton XCM

GAUTENG 11 Summer Fast One MTB 2015

EASTERN CAPE 31 VW Herald MTB

WESTERN CAPE 8 Day Trippers Offi cial Cape Epic

Training Camp #2

17 Attakwas Extreme Challenge 18 Spur Adventure Sprint & Duo 24 Jakkalsvlei MTB Challenge 25 Bouckaert Soenen 31 24 Hour of Oak Valley 31 Ashburton Investments National

MTB Series #1 Meerendal - UCI Cat3

KZN 24 Eurosteel Drak MTB Descent

NORTH WEST 24 Xterra Full Buff elspoort 25 Xterra Lite Buff elspoort

WW

W.O

AK

PIC

S.C

OM

Be it base miles for 2015 or the last big race

of 2014 – November is the month for it.

www.cycleman.co.zaSuppliers of Pedro’s

Bike Maintenance Products

Cell: 072 051 7459 Phone: 021 461 0881 Email: sales @ cycleman.co.zaDEALER/RESELLER ENQUIRIES ARE WELCOME!

Directory FS

Your new online cycling product store stocking Bern Helmets, Pedro’s Tools and other cycling related products.

Use coupon code “fullsusnov” to get an extra 5% discount off our sale prices (valid until 30/11/2014, applicable to one order per customer).

Free delivery for Cape Town and surrounding areas.

www.bikegoodies.co.za

fulsussbikeplusCVMTBp.indd 2 2014/10/27 7:21 PM

STILL THE BESTCYCLING ACCESSORY.THE ALL-ROAD, ALL-TERRAIN, SUBARU FORESTER.

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Smarter - Rear Power Tailgate (Premium models only) - Rear View Camera with Colour Multi-Function Display - Auto Stop/Start

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Purchases must be concluded before 20 December. Offer is valid for owner part of team entry (50% of total cost). This offer is not redeemable for cash or transferable to anyone else other than legal spouse of owner.

SPECIAL OFFERSPECIAL OFFERAll new Subarus purchased between 01 Oct – 20 Dec will secure a Sani2C entry…T’s & C’s apply.*