Bike ReviewPage 16

Lesotho Sky Page 10

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Nov2015, Vol 29

Electric Bikes Page 14

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GEAR: Floor Pumps Page 28

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Fedhealth Xterra Warrior FS

Left and above: If you’re not a strong runner and swimmer, an Xterra can provide a taste of more social racing, which is easy to miss in MTB events.

ALL PHOTOS COURTESY OF VOLUME PHOTOGRAPHY

For the uninformed, Xterra is a global off -road triathlon series, organised in South Africa by

Stillwater Sports (the people behind Wines2Whales and the African X trail run). Each event consists of an open water swim, usually in a dam, a mountain bike leg, and a trail run to fi nish it off . For mountain bikers, the challenge is to do something diff erent, get outside of your comfort

zone and spend time in the great outdoors off your beloved bike. Plus it’s such a jol. I’ve never experienced such nervous energy as I did awaiting the starting orders of my fi rst Xterra – the massive group of people standing neck deep in the tea coloured waters of the Grabouw Country Club dam, shivering half from cold and half from anticipation – it’s addictive.

Why you SHOULD do an Xterra in 2016It’s easy to end up doing the same races every year, but with 2016 rapidly approaching Seamus Allardice would like to challenge you to enter a Fedhealth Xterra next year – you’ll thank him later.

What to ExpectXterra races, like all triathlons, start with the swim leg. For the full Xterra distance this means a 1.5km swim, while for the Lite distance it’s a very manageable 400m swim. For most would-be Xterra Warriors the swim is the most daunting part, and so it was for me when I lined up for the Xterra Lite at Grabouw in February this year.

With 600 odd other athletes all churning towards the first buoy 100m out from the beach, the early phase of the swim provided me with some insight into what it must feel like to be a wildebeest crossing a croc infested river during a great migration. It’s chaos. As a surfer I’m a strong swimmer and despite taking some heavy beatings in the surf before, I’ve never panicked in the water like I did during the Xterra swim. I couldn’t get into a rhythm

because the swimmers ahead of me were too slow, and while I was trying my best not to force the guys ahead of me underwater the guys behind me had no such scruples. Half the reason I want to do Xterra again is to conquer the swim – no panic next time.

So my advice is to follow the advice that everyone gives – don’t get sucked into the bunch, start out wide or hang back so you can swim in clear water without the interference of those around you. Or, if you’re a strong swimmer, back yourself and go out fast to get ahead of the pack. If you’re still nervous after putting in the training, swim with a wetsuit on, the added buoyancy will provide you with some confi dence.

The MTB leg should hold no

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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.

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 Regulars: Meurant Botha, Stirling Kotze Snr & Jnr, Jacques Marais, Dr Mike Posthumus, Amy Burton, Molly Fitz-Patrick, Rudolf Zuidema and Craig Kolesky, Erik Kleinhans, Diana Carolin, Joëlle Sleebos & Kathryn Fourie.Rogue Contributor: David BristowPhotography: Ashley Attwood, Oakpics.com, Red Bull Content Pool, Chris Hitchcock, Volume Photography, Newsport Media, www.arkimages.co.za and thinkstock.com.Contributors: Neil Bradford.Printing: Paarl Coldset (Pty) LtdPublished by: Integrated MediaDisclaimer: The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media.

SUSSUS

Publishing Editor: Shayne Dowlingshayne@integratedmedia.co.zaContent Editor: Seamus Allardiceseamus@integratedmedia.co.zaEditorial Assistant: Molly Fitz-PatrickArt Director: Megan Merifi eldmegan@integratedmedia.co.zaDesigner: Shannon FlewellenSales: Eloise Meyer eloise@integratedmedia.co.zaPR & Promotions: Ashley Attwood ash@integratedmedia.co.za

Audit Bureau of Circulations of South Africa NPC

FS Editorial

T he fi rst Full Sus Reader Bike Test Day was a huge success. Hosted in the beautiful

surroundings of Delheim Wine Estate the day was an intimate aff air, with riders at times reaching frenetic levels of excitement at the opportunity to ride spectacular bikes on the awesome loop prepared by Dirtopia.

All the readers that booked to be at the event were treated to a breakfast snack and coff ee, followed by a quick briefi ng before booking the bikes they wanted to ride in each session with the bike brands. The bikes were set-up for each rider by the brand representatives and then led out by Meurant Botha for the fi rst lap of the 4km bike test trail. All I saw was a lot of really happy faces, a lot of chatting about which bikes

they liked and which bike was likely to be under the Christmas tree. USN set-up a wet table for all the thirsty riders and our medic Yolanda was on hand to patch up some overzealous riders - they could be excused of course, it’s easy to get amped when you have a full carbon beauty between your legs!

The Reader Test Day was a unique opportunity to ride some of the best brands available in the country, on the trails, and then being able to compare rides immediately. We limited the number of readers to match the number of bikes brought to the event by the brands. This ensured that there were always bums on saddles and even if a reader had his/her heart set on testing a particular bike it kept the waiting for a ride minimal.

READERS GOBIKE TESTING

Stefan Garlicki, SA’s current downhill MTB champion popped in for a little skills chat and after a light lunch, those who wanted went on a longer out-ride with Meurant. The readers who joined for the longer ride were given a sneak peek of some amazing brand new routes on the pristine Simonsberg Trail Network.

Our response to the day has been

overwhelmingly positive and we are most defi nitely planning to do it again, be sure to book your place in time! Enjoy this packed issue and see you on the trails!

Thumbs up: Grant Baron and David Banks giving the Full Sus Reader Bike Test Day their stamp of approval.

Giant’s Gert Stander surveying the new Simonsberg trails with Meurant Botha explaining the key features.

The Lauf fork equipped Niner was a popular choice for test riding.The opportunity to ride the Stumpjumper FSR 29er and the new 6Fattie Stumpie back-to-back was very cool

Above: There were bikes from Giant, Santa Cruz, Specialized,

BH, PYGA, Swift Carbon and Niner to test ride.

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FS Fedhealth Xterra Warriorfrom page 1

surprises for you as a reader of Full Sus. It’s the opportunity to make up places, gobble down an energy bar or gel, and settle your nerves after the swim and frantic transition. The MTB courses tend to be moderately technical, with the Lite taking on a 12.5km sprint distance MTB, while the full Xterra distance includes a 28km bike leg.

The final leg of the Xterra challenge is a trail run. Don’t expect to blast it, because it’s not flat and Stillwater Sports like to include nasty surprises like running along the sandy banks of the Grabouw dam. For the full Xterra, the race ends with a sapping 12.5km trail run while for the Xterra Lite entrants it’s just 5km to the finish.

TrainingDon’t shirk on your training. Xterra isn’t IronMan; it won’t take a year out of your life and become the only thing you speak about at dinner parties, but it does require some dedication to your training plan if you want to enjoy the experience – especially for the full distance.

Make sure you put in enough time in the pool; aim to do a few long open water swims before the race, including at least one of the full swim distance – so you know you can make it. The bike leg shouldn’t be an issue for you, but if you’re

training specifically for Xterra,

start to lower the distance of your training rides and up the intensity to mimic what you’ll be doing come race day. The run leg for most is all about endurance, you’ll probably not have much left in the tank for the trail run on race day, so do long slow distance in training (if you’re not planning on racing that is). If you’re not a natural runner, practice getting into a rhythm during your runs so that you can tick off the kilometres with a metronomic stride, rather than slogging through every pace which will make it a sufferfest.

If you’re fit, can swim confidently and run often for cross training, you can probably wing the training for Xterra Lite, but if you can’t tick those boxes or are doing the full Xterra distance, I’d suggest joining a triathlon training group or getting an individualised training programme from a knowledgeable coach, rather than the internet.

All the Gear – Hopefully you now have some idea.Tri gear can be pricy, but you can do your first Xterra relatively cheaply to test the waters. You’ll obviously need your MTB equipment – which I’m assuming you already have – a pair of good trail running shoes and a tri-suit. Some people manage to complete the race just in their swimming costumes, just throwing on a top for the bike and run legs,

Sus the Triathlon Training Groups◆ Embark Training

Cape Town and Johannesburg

@EmbarkTri

www.embark.co.za

◆ Stellenbosch Triathlon Squad

Stellenbosch

@VickyVDM_

www.triathlonsquad.co.za

◆ Eastern Cape Marines Triathlon

Port Elizabeth

Eastern Cape Marines Triathlon

www.ecmt.co.za

Or visit www.triathlonsa.co.za

for a good list of clubs across the

country.

Sus the 2016 Fedhealth Xterra Dates22-24 Jan ................................................................... Fedhealth Xterra Buffelspoort

29-31 Jan .......................................................................................Fedhealth Xterra PE

19-21 Feb ................................................Fedhealth Xterra Grabouw (SA Champs)

For more info scan this QR Code to view the Full Stride Xterra Kit Review.

but I’m loath to attempt a 28km ride, without a chamois, in wet swimming trunks.

With the swims taking place in dams, and the events being held in summer, wetsuits are not a necessity but it’s a nice option if you’re nervous about the swim. You’ll definitely need a good pair of swimming goggles too, but remember the organisers hand out swimming caps (you must wear the official race cap) as you enter the loading zone for the swim.

For the guys, you can get away with just the pants half of a split tri-suit, while for the ladies unfortunately there’s no way around getting a full or complete split tri-suit if you’d like to complete the race in comfort.

The buzz around an Xterra race start is something completely different for mountain bikers.

The trail run can be a slog if you haven’t put in the training, so don’t be lazy.

Expect a moderately technical MTB route.

news FS News

to page 8

Junior Eliminator Series Entrant Wins a 75K MTBOneMovement’s Junior Eliminator Series saw 322 high school students from schools in the Western Cape, KZN and Gauteng race it out in 2015. The increasingly popular series makes use of the cross-country eliminator format and the scholars (which is in fact the correct term for a school pupil – rather than the modern and terribly incorrect: learner) had the chance to race for great prizes, including cash, in three races per province. In total a massive R270 000 in cash and prizes were won, with students winning custom kit from Enjoy Fitness and Rayne Cameras for their schools, plus cash and gear from Fox Racing, Skullcandy and OGIO for themselves.

The best prize was left until last however. Every single entrant, from the 79 schools and 5 development academies who took part in the 2015 series, was placed in a draw to win a Trek Superfl y FS 29er, valued

One Movement’s Tyrone Rawlins with Alexander Schliemann and Trek’s Rudolf Zuidema.

Most of us mountain bikers devour information about new bikes and bike technology but we often forget that the most important part of a bike is the engine. At Full Sus we pride ourselves on providing you with top notch advice on training, nutrition and injury treatment and prevention, but one area we just can’t stress enough is bike fi tment. If you really want to enjoy your ride you simply have to be set up comfortably. To this end, we strongly suggest you take Specialized up on their off er of some free education from some of the top bike fi tment gurus in the world.

On 26 November Specialized South Africa are hosting a Body Geometry Fit Conference at Spier Wine Estate, with the

internationally renowned Dr. Andy Pruitt, Dr. Roger Minkow, Scott Holz and Matt Maugen presenting on the science and technology behind Body Geometry products and highlighting how a Body Geometry fi tment can reduce rider injury, optimise cycling effi ciency and enhance rider comfort for both new and experienced riders.

Regardless of what brand of bicycle you ride, you shouldn’t miss the Body Geometry Fit Conference. Entry is free but you do have to RSVP as space is limited.

SPECIALIZED present a Body Geometry conference

at R75 000. The very lucky winner was Alexander Schliemann from Paul Roos Gymnasium – even we’re a little jealous!

OneMovement are currently planning the 2016 Junior Eliminator Series, so keep an eye on www.onemovement.co.za for regular updates of the race venues for next year, and more importantly, the prizes which they’ll have in store.

New Event: Swellendam 100

If you’re looking for an event to ease yourself into stage racing then the all new Swellendam 100 could be the perfect

place to start. Set in the fourth oldest town in the country, the Overberg jewel that is Swellendam, and organised by the ever impressive Garden Route Events the race will consist of two 50km stages. The riding is non-technical and the routes

are designed to showcase the scenery of the area – including foothills of the majestic Langeberg Mountains and a jaunt into the Bontebok National Park.

The race takes place on the 7th & 8th of November so we hope you’ve got your hands on this issue of Full Sus in time to get down to

Swellendam, if not follow the action on www.swellendam100mtb.co.za.

Please scan the QR Code to enter via JumpTrax.

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On the 6th and 7th of February next year the Simonsberg Conservancy will be hosting a new

mountain bike stage race called the Fairtree Capital Simonsberg Contour. The route is designed to showcase the Conservancy’s singletracks like never before and should position the region as a hotspot for trail riders.

Event organiser Meurant Botha explained that, “this [Fairtree Capital Simonsberg Contour] is fi rst

and foremost a legacy project aimed at enhancing the trails-tourism potential of the region. [The organisers] are confi dent that this event and accompanying product development will be an asset to the region and its landowners.”

The fi nal route will be launched later this year, but riders can expect daily stages of 55-60km, each with around 1 500m of climbing. Botha concluded that the emphasis will be on a fun, trail experience, and providing the perfect season opener for the stage race season.

Sus the Fairtree Capital Simonsberg Contour

Dates: 6 & 7 February 2016Distances: Long option (60Km/day): From R875

Short option (40Km/day): From R750Entries open on 28 October and are limited to 500 riders. Visit www.dirtopia.co.za to fi nd out more.

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from page 6

The 2016 ABSA Cape Epic is around five months away and with the route announcement having taken place on the 14th of October entrants and fans alike now knows what lies in wait. The 2016 edition is set to be the steepest yet, dropping kilometres covered, but adding altitude gained – would-be finishers will have to climb on average 23.1 meters per kilometre between the start at UCT on the 13th of March and the finish at Meerendal Wine Estate on the 20th.

The 647km route will contain 110km, or 17%, singletrack – making it arguably the most technically demanding Cape Epic yet.

2016 ABSA CAPE EPIC Route Launch

scan this QR code to see the launch video or sus the

details daily route descriptions

Stage 5 is the queen stage – clocking 93km, from Wellington to Boschendal, and a mammoth 2 500 meters of climbing!

The media and Omnico’s retail partners were treated to a day in the Winelands of Durbanville at Nitida Boutique Winery for their 2016 product launch. With the highlights of their extensive range of products on show, it was easy to wander around like a kid in a candy store, ogling new Cannondale trail bikes (the 120 or 130mm, depending on the model, travel 650B Habit), fooling around with the impossibly plush 2016 Fox Factory forks and admiring the value of the full suspension 16K Mongoose Salvo.

Some of the other eye catchers of the launch were the Bell Helmets featuring MIPS (multi-directional impact protection system) technology and the introduction of carbon Stages powermeter crank arms. The MIPS equipped helmets pricing starts at a startlingly low

price point, it’s never been so cheap to look after your head and the 2016 Bell range aren’t hard on the eye either. For the less conventional riders the fact that you’ll be able to get both gravel road/adventure riding Cannondale Slate (the road bike with the 30mm travel Leftie fork), while for the mountain bikers looking for a bike to clock up road mileage on look no further than the award winning Cannondale Synapse – the bike which redefined the endurance market – equipped with disk brakes.

Omnico have also got some very cool display stands on their way to the bigger retailers which will make it easier for you to better select the gear that’s right for your riding style. Pop by your local bike store to find out more.

2016 Omnico Product Launch

The 2016 Fox forks are impossibly plush.The Fabric saddles and cageless bottles were on display too.

FS Ride Report - Lesotho Sky

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ALL PHOTOS BY WAYNE REICHE

Ride Report - Lesotho Sky FS

It’s been a week since I got back from the breathtaking Lesotho and I’m still telling people about it

and showing them the pictures. It is such an unusual place in that such a small country is so diverse in what it has to off er. The ex British Colony boasts so much; the bustle of towns, rural areas high up in the mountains where you hardly see a shop or a car and the preferred mode of transport is donkey or Basotho pony, vast areas of agriculture, bursts of pink blossoming peach trees in dark black loamy soil, no fences dividing land anywhere! Majestic mountains with incredible rock formations and long twisting roads snaking up them, and valleys dotted with patches of bright green willow trees swaying in the wind in stark contrast to the brown dry earth. There is hiking, motor biking, 4x4ing, pony trekking, trout fi shing, mountain biking and so much more on off er in Lesotho. It is a magical land where I was lucky enough to ride my bike in the Lesotho Sky Mountain bike Race.

The race is six days long, consisting of a 24km prologue and fi ve longer days. We were two of the only eight women riding - eight out of eighty-six riders! In the ladies category it was just the Novus OMX duo of Cherie Vale and Vera Adrian, and us – the Full Sus ladies team – Lolita van Aardt and I. The other four ladies were racing in the mixed category.

All the women did incredibly well and showed just how tough we can be. People have often asked me about the daily distances and I look at them and smile…

Distances mean nothing in Lesotho! 47km can be a more

challenging ride that 87km. We stayed at the Ramabanta

Trading post for the fi rst two nights. It’s a lovely place built on the edge of a hill overlooking the valley towards Semonkong, which is where the prologue was to be held. We started at Semonkong Lodge which is at 2 200m above sea level, and was quite a shock to the system on day one. The Lodge is set near a river and is quite unique, and a fi tting place to start our adventure. We were led out at the start by some local men on their horses, all looking very smart in matching saddle blankets. The route itself was heaven for me as it was pretty technical and amazingly scenic. We ended at the edge of the highest single drop falls in the southern hemisphere! Quite spectacular!

Each day brought a new challenge and wonderful experiences; massive torturous climbs of up to 8km long, super technical singletracks, fast and fl owing BMX style trails that brought out whoops of joy, long tar high speed descents sent from heaven and the result of high fi ves at the end of the day. We dodged donkeys and cattle and waved at kids and adults, shouted “lumala” and “lumeleng” (the local greeting for one or more people), forged rivers and carried our bikes over rocks, gasped in awe at views and almost cried a couple of times due to sheer exhaustion. We

The Queen of the Mountain Kingdom

Di Carolin tells us about her unique and epic adventure at the Lesotho Sky Mountain Bike Race.

"Distances mean nothing in Lesotho! 47km can be a more challenging ride that 87km."

laughed a lot with fellow riders and felt part of a special family all week. The kindness and hospitality from the race organisers, crew, lodge managers and staff was heart warming, as were the cheers from the local women who were delighted to see us ladies slogging away on our bikes. The beds at the lodges were comfy and warm and most welcome when the

thunderstorms hit. What spectacular displays the skies put on for us! Unlike anything I’ve ever experienced.

In the evenings we had dinner and a show of the photos from the day and a video done specially by one of the media guys. He did a great job capturing the best moments and sights of the race and it was a great ending to each day. One evening

Racing through the heart of rural Lesotho.

This is why 47km can feel like 87km…

Ride Report - Lesotho Sky FS

we had a talk by Mark West about the ACE Lesotho Pro team and their amazing achievements, and another evening by Tumisang from Sentebale Charity, a charity founded by Prince Harry and Prince Seeiso of Lesotho do help Lesotho’s vulnerable children. It is the offi cial charity partner of the Lesotho Sky Event. (Check it out at www.sentebale.org and please do help them in any way you can.) I know they’d be very grateful.

All in all it was a truly fantastic week, and I think we all left richer for the experience. I’d like to say a big thanks to Darol and Chris for inviting me to come and share my experience of the race with the Full Sus readers. I hope to be back in Lesotho soon. Ladies this is a must for the bucket list, but make sure you train for it!

Where are we?The Lesotho Sky mountain

bike stage race is a six day

race through the mountain

kingdom of Lesotho. The initial

race village is hosted by the

Ramabanta Trading Post which

is located in central Lesotho to

the south of the capital city of

Maseru. The 2016 race takes

place from the 19th to the 24th

September and entries are open.

Visit www.lesothosky.com to

fi nd out more.

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Ramabanta Trading Post Adventures

Diana Carolin has been a long time contributor to Full Sus, submitting race reports and articles on sports massage therapy, but now

we’ve focused her talents on everything that is ladies specifi c in mountain biking. If you have any questions drop her a mail at dicarolin7@gmail.com and follow her on Twitter at @di_carolin.

The ladies podium. From left to right Cherie Vale, Vera Adrian, Lolita van Aardt and Diana Carolin.

Matthys Beukes, Philip Buys, James Reid and Jens Schuermans race up a climb while a Basotho Pony looks on.

the Witsand Nature Reserve Trail:SUSSUS

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

Grading: Intermediate (sand and corrugations)

Duration: 3hrs-plus

Confi guration: Return Route or Circuit: approximately 37km

Start Point: Witsand Reception

Terrain: Reserve roads, jeep-track & dual-track

Post-Ride Beer: You can get beers at the kiosk

Must-Do Event: Marrick MTB Challenge –

www.mtb-challenge.co.za

Access: Only paying reserve visitors

Cell Reception: Switch it off – make a natural connection

Accommodation: Check out options at:

www.witsandkalahari.co.za

Local Contact: Reserve Manager – TEL:   +27 (83) 234 7573

FS Trails

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Jacques off for a quickie in the “Roaring

Sands” dunes.

Local Buzz:I could go on for hours about Witsand being a hub of human activity since time immemorial, with a number of Stone Age sites dating back way beyond the 18th century probably, but you don’t really give a toss, do you? Thought so... You’re more interested in where to ride your bike and such-like stuff, right? So let’s get on it, sharpish.

What you do need to know, though, is that Witsand Nature Reserve is a unique spot as far as arid ecosystems go. You’ve got three major vegetation biomes - Karroid Kalahari Bushveld, Orange River Nama-Karoo and Kalahari Mountain Bushveld – all merging together to form a thorny desert destination of breath-taking beauty. And yes, you can ride your

bike here, to your heart’s content.It was only in 1994 that the

area was proclaimed a protected zone by the then provincial government of the Cape Province, and mainly because of the famous ‘Roaring Sands’ of the Kalahari. This ‘Brulsand’ produces a subterranean rumble when disturbed, supposedly due to tiny particles rubbing against each other when disturbed.

This vibration is more prevalent during the hotter months from

Nope, not the Witsand close to Swellendam. Or Scarborough, bru. I’m talking Noord-Kaap here, so chuck the Speedo and slip into your MTB Baggies. If you have a fat-bike, you get a double-like… Photographs and words by Jacques Marais.

"One of the best things about Witsand is that you're allowed to ride at night, thus opening up a brand new world across your bars."

September to April, and it is only distinct when in close proximity to the actual dunes. All in all, this means it is quite possibly the only place where a quickie can make the earth move, audibly. Er, I’m talking a ride here. On your bike… bugger it, you know what I mean.

Trail Low-Down:Witsand is not a place many people have heard of, but I’ll put my hand on my heart right now to say that I confi dently rate it as one of my favourite conservation destinations in the whole of southern Africa. The stone chalets and camping site are hemmed in by spreading, ancient thorn trees with a number of dirt roads spider-webbing into the arid ridges from there.

Once you’re in the saddle, you have a number of gravel tracks

beckoning. If you want to check out the towering white dunes, stick to the main reserve road and pretty much keep to your right all the way from camp, following clearly visible signage for just on 6km to the foot of some pretty obvious mounds of white sand.

Some of these sugar-sand dunes tower up to 60m high, dwarfi ng the grey-black Kalahari scrub unfolding into the surrounding Langberg ranges. If you have a fat bike, there’s loads of fun to be had in them thar dunes, but on a regular MTB, not so much.

The reserve roads will not disappoint though, with only the occasional section of sand to hamper your high-speed runs amidst the arid acacia woodland. Near the Brulsand view-site, look for a footpath to your left, and follow this until you T-bone with the fence line, which you then follow clockwise to your right.

This dual-track basically circumscribes the dune basin completely; I did not pedal the full distance around, but the going seemed pretty okay. Just make very sure you have enough water,

WITSAND Nature Reserve

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Where are we?The Witsand Nature Reserve is situated nearly half-way between

Kimberley and Upington in the Northern Cape. The reserve

off ers luxury self-catering chalets, caravanning and camping

facilities by way of accommodation and with everything from

dune boarding to birding on off er there’s something for all the

non-mountain bikers in the family to do too.

Trails FS

beckoning. If you want to check out the towering white dunes, stick to the main reserve road and pretty much keep to your right all the way from camp, following clearly visible signage for just on 6km to the foot of some pretty obvious mounds of white sand.

Some of these sugar-sand dunes tower up to 60m high, dwarfi ng the grey-black Kalahari scrub unfolding into the surrounding Langberg ranges. If you have a fat bike, there’s loads of fun to be had in them thar dunes, but on a regular MTB, not so much.

The reserve roads will not disappoint though, with only the occasional section of sand to hamper your high-speed runs amidst the arid acacia woodland. Near the Brulsand view-site, look for a footpath to your left, and follow this until you T-bone with the fence line, which you then follow clockwise to your right.

This dual-track basically circumscribes the dune basin completely; I did not pedal the full distance around, but the going seemed pretty okay. Just make very sure you have enough water,

otherwise you’ll be in for a tough day in the saddle. In total, there is 30-40km of rideable roads and tracks winding throughout the reserve borders, and you can expect to spend three hours-plus in the saddle.

One of the best things about Witsand is that you’re allowed to ride at night, thus opening up a brand new world across your bars. Porcupines and duikers will pop up in the periphery of your bike light, while the chances of bumping into smaller carnivores such as genet, serval, African wild cat and even aardwolves are good.

The surface and relatively flat terrain is great

for the kids as well, but they will probably enjoy pootling around the camp, chalets and Enviro-Trail just as much. Witsand is safe enough to let them head off on their own too, so give them the go-ahead to range free and explore this incredible space.

Getting there:Take the road to Griquatown from Groblershoop and travel for 59km before turning left at the second Witsand turn-off . From here the reserve is well signposted; allow around two hours, as the 45km drive is quite corrugated in places.

An inquisitive yellow mongoose sussing out the mountain bike invaders to his territory.

There’s plenty for the kids to do in Witsand too.

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Where are we?The Witsand Nature Reserve is situated nearly half-way between

Kimberley and Upington in the Northern Cape. The reserve

off ers luxury self-catering chalets, caravanning and camping

facilities by way of accommodation and with everything from

dune boarding to birding on off er there’s something for all the

non-mountain bikers in the family to do too.

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KimberleyUpington

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FS E-Bikes

Evo Jumper range offers full suspension e-bikes, which are far more comfortable off-road than their hardtail stable mates.

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I must admit the first time I saw a proper e-bike I wasn’t impressed. I let all my preconceptions about

e-bikes affect my judgement – the bike looked heavy, cumbersome to handle, and I figured it was for lazy people who didn’t want to pedal. About 30 seconds later, after being coaxed to try it out, I’d dramatically changed my mind. E-bikes are amazing!

Back in the day my uncle, who owns a Suzuki dealership, brought in a few electric bicycles – but they were the Frankenstein Monsters of electric help-my-traps. They looked like a scooter, could do 40kph – downhill – but because of the awkward seat set-up there was no effective way to pedal, so they ran on electric energy alone. He sold a few around our little town, but the popularity took a huge dip when one of the community nurses took a massive tumble coming down a hill from visiting an elderly patient in the rain – she lost quite a bit of skin, the electric bike lost a lot of plastic bits and my uncle’s market dried up instantly.

These electric bikes are nothing like those! They’re a bicycle first and foremost. You can comfortably pedal one from A to B and in fact the electric motor takes its lead from your pedalling, so when you’re

not applying force to the pedals the motor supplies no assistance. Though the head and seat tube angles aren’t supplied by BH the Evo Jumper Dual Sus MTB 29er, BH’s most capable off road e-bike which I spent a few days testing for this article, feels like it’s designed around a conservative geometry. The saddle position is up near the line from the bottom bracket and the head angle is fairly steep, though that’s offset by a positively angled stem.

Power is supplied to a Brushless 350W motor situated around the rear hub and the 70km rage is ensured by a battery housed in a detachable case on the down tube. The case latches securely into place, in a way that will fool non-cyclists into thinking you’re just riding a normal bike, and can either be detached for charging or charged via a port while attached to the bike.

But enough of the technicalities, you want to know what changed my mind…

Since the first time I’ve ridden the proper e-bike I’ve introduced quite a few people to them. And the initial sequence of events is always the same: scepticism, get onto the bike, give one pedal stroke, shoot forward at an unexpected pace, let out a little

Seamus Allardice was sceptical of e-bikes before he rode one, but now he’s a convert…

The Rise of the

ELECTRIC BIKE

SUS the E-Bike’s likely uses:As we see it, most people will still

use an e-bike for the following

things, despite the fact that they’re

more capable than ever.

◆ Commuting – for ±10km trips

there’s really nothing better (when

it’s not raining).

◆ Sight-seeing and Game viewing

– for the less fit (think tourists)

they open up city bicycle tours

and bike based game viewing like

never before.

◆ Motorpacing – get almost anyone

to ride ahead of you on an e-bike

while you slog it out in their slip-

stream, it’s far safer than using a

motorbike or car.

◆ Getting out there – if you have a

significant other who’s not quite as

keen on the hard work of mountain

biking they can now join you on

a long ride on an e-bike (they’ll

probably have to take it easy so

they don’t drop you though).

◆ Overcoming Medical Conditions

– for would be cyclists with heart

conditions e-bikes offer all the thrills

without most of the cardiac stress,

speak to your doctor about the

possibility now.

SUS

excited yelp (I’ve seen and heard grown men do exactly that) and then return from a short 20 meter circuit with a massive grin. The boost from the electric motor is like catching a wave – it’s a sudden surge of speed that makes movement feel completely effortless.

Can you ride one where you would a normal mountain bike? On the BH Easy Motion Evo Jumper Dual Sus and Neo 29er models, certainly! I’ve ridden the hardtail Neo on the trails around Rhodes Memorial without a problem and I tested the Evo Jumper Dual Sus 29er on the farm roads of Rustenberg Wine Estate, both handle capably – though there is one

upgrade I’d strongly recommend if you are planning on going proper mountain biking on one of these e-bikes: 200mm brake rotors. I did notice the Evo Jumper’s heavy back- end trying to run away with me while descending and I’d have felt a lot more secure with 200mm rotors, for added stopping power, front and rear rather than the 180 and 160mm standard set-up.

If my little expeditions aren’t enough to convince you, Marc Erasmus, the Absa Cape Epic’s Stage Location Manager, rode the same Evo Jumper Dual Sus 29er I tested on a seven day singletrack filled MTB tour without any issues.

The range of bikes available in SA isn’t big. To find out more visit: www.bhsouthafrica.co.za to view BH South Africa’s range of bikes (by far the biggest in SA), check out the custom built e-bikes by www.chilledsquirrel.com, or sus out Specialized’s Turbo Levo or Turbo at www.specialized.com/za.

E-Bikes in SAE-Bikes in SA

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E-bikes are the king of commuters, especially if you have a bit of gravel road to negotiate before getting into town.

The modern electric bike

looks and functions like a bicycle first

and foremost.

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Kath Fourie is a project manager, a Masters student, a double UCI Masters World Champs medal winner and now a regular contributor to Full Sus. She can be

found on the trails of Howick with her little pack of trail dogs, and Mark Millar, chasing down KOMs.

Hello Full Sus readers. I’d like to take this opportunity to introduce myself, as I’ve been

given space to write a regular column, so you’ll be seeing a bit more of me over the next year. Yay! Some fun facts about me, I am 33, vegetarian, into trail riding, DH and pretty much anything that involves fast downhills, fun jumps and good times.

I live in the small town of Howick in KZN, and regularly ride the awesome network of trails that traverse the Sappi plantations all the way from Lions River to the Karkloof Valley. Outside of my regular work, one of the things I get up to is assisting on mountain bike tours of our area. I help guide large groups of riders, and often those groups contain a vast sliding scale of fitness and skill levels.

Often people on tours will notice that I am riding with flat pedals versus clipless pedals and ask why I would do that, “Surely it makes it harder to pedal?” I usually respond by saying that I mix between the two for skills development purposes, and tend to race more with cleats. Typically they’ve stopped listening to me by that point and are pedalling around the parking lot, eager to get on their way. Enthusiasm levels are always sky high, which is great, but there does tend to be a major fluctuation between people who can manage all elements of a trail and those who really, really hate technical riding.

I was on one such a ride two weeks ago, riding as the sweep. There were a number of instances of ‘rock panic’; when people see a rock garden, and

tend to go as stiff as a dead cat, riding straight into the worst part of the rocks, incapable of unclipping.

Pedals are a key point of contact for our bodies on the bikes, and while clipless pedals are, of course, a winner when it comes to pedal drive, they are not always the best for skills development. When I started riding five years ago, all my friends said I would need to get onto SPDs as soon as possible to progress. Even the guy at the bike shop, who sold me the wrong size bike, said I’d need them really soon. But actually, I didn’t.

What happened was that I rode in running takkies, using those extremely frightening toe cages which you basically cannot escape from. After enough scorpion crashes, I started wearing a pair of flat bottomed DVS skate shoes with some ancient flat pedals. Suddenly I could go into rock gardens and put my foot down if things got hairy, I could practice bunny hopping and wheelie-ing without seeing my life flash before my eyes… and I learned what I needed to do with my body – all the way from my head position to my arms, hips and general body stance – to move the whole bike around with me.

The Great Pedal DEBATEIt has taken a while but Full Sus has eventually, with the help of Pure Motion Sports, been able to lure the considerable talents of Kathryn Fourie into writing a regular column for us. Here’s her first one, we hope you enjoy it!

"Suddenly I could go into rock gardens and put my foot down if things got hairy, I could practice bunny hopping and wheelie-ing without seeing my life flash before my eyes."

In contrast, if one doesn’t get that grounding on flats (even riding a BMX in childhood years on flats is good grounding), riders tend to rely on hauling the bike around with the power of their knees and feet. Some call it lazy riding, in that you can be a lot more sloppy with your pedal strokes and make up for technique mistakes by just pulling on the bike with your feet, instead of engaging your whole body.

Additionally, clipless systems can be legitimately terrifying for people who have not done a lot of bike riding in the first place. In other words, if you’re a new rider you will be thinking a lot more about how poop-scared you are of not being able to unclip in time rather than about the actual obstacle in front of you, which creates havoc for the mind and, subsequently knocks confidence. I know many clipless-only riders; who are super-fast, but they come hauling around a corner to find rocks so they hop off their bikes, jump over the rocks, get back on, and speed away. Hmm.

I am certainly not berating clipless systems, especially as when I need to do long rides, with a heap of pedalling, they are my first choice. But I do think that having spent time on flats and

now consistently swapping between the two, my confidence and ability to ride technical features without panicking (okay, not all the time, it really depends on the feature) has improved drastically. Most of the time I know what I’m going to do before I reach the obstacle because I have had plenty of confidence building through using flats, and on descents I can’t tell the difference as to whether I am on flats or clipless pedals anymore.

If you have the opportunity to borrow a good set of flats and have some old skate shoes or, better yet, some 5.10s, I’d highly recommend a trial period of riding a trail you’re used to to see if you notice the difference. If it feels hard, ask yourself why it feels hard. Is it because you were used to the cleats keeping you on track and you weren’t using your body posture previously? Were you just using your legs and not engaging with your core?

Switching between clipless systems and flats is a great way of identifying weak areas that you can work on. And then when switching back to cleats you’re instantly a more confident and efficient rider.

Kath in Motion FS

Downhillers often choose flats as it makes it easier to put a foot down, to pivot around, when cornering.

16

Bike Review FS FS Bike Review

17

SUS the BH Lynx 4.8 Carbon 29er 9.9 Geometry

ALL MEASUREMENTS ARE FOR

A MEDIUM FRAMED BIKE IN

DEGREES OR MM.

Head Tube ....................................110mm

Top Tube .......................................414mm

Seat Tube ................................... 440mm

Chainstay .................................. 430mm

Head Angle .........................................68˚

Seat Tube Angle ................................73˚

Standover Height .................... 734mm

Reach ...........................................600mm

Stack ............................................ 610mm

RRP R79 900 available from: www.bhsouthafrica.co.za

The BH logo sits in a cut-away in the head tube.

17

First impressions as we all know, count. And the BH Lynx, especially in its top-end build

spec with a 2 x 11 Shimano XTR drive train, makes a killer first impression. The clean lines of its red and black paint-job with white decaling is aggressive, the Kashima Coated Fox fork and shock are eye catching, and the shock in particular makes you look twice as it disappears into the seat tube for what BH have dubbed a Split Pivot suspension design.

Designed in collaboration with Dave Weagle, the driving force behind the split pivot design was the search for a full suspension bike that accelerates like a 100mm travel bike but corners aggressively like a 120mm bike. The advantage of the BH layup is the fact that the shock floats on linkages between the seat and chain stays, providing a bottomless feel to the travel and allowing for a super short control link and almost impossibly short chainstays. The initial concern when looking at the suspension design is that the stanchion of the shock is going to get damaged by grit thrown up by the rear wheel – not so say BH, but I’d suggest you implement a careful post ride regimen of bike washing and checking for signs of wear to nip any issues in the bud.

The 2016 BH Lynx 4.8 Carbon 29er 9.9 model, which you should be seeing out on the trails soon, comes equipped with a RockShox RS1 fork and RT3 R rear shock rather than the Fox components on the 2015 model we tested, with the other notable change being DT Swiss XMC 1200 hoops rather than Shimano XT wheels. The drivetrain remains Shimano’s superb 2 x 11 XTR (I’m a convert – for stage racing there is no comparison with 1 x 11!) and the brakes are switched from Magura to the ever reliable and popular Shimano XT. You still get a KS Lev Dx dropper seat post though,

which I thoroughly enjoyed. For me a dropper post is a virtual must on a trail bike and on a bike looking to straddle the racing and trail markets, like the Lynx does, a dropper post is a signal of intent.

Ride-wise, the Lynx 4.8 Carbon 29er 9.9 really impressed. My initial observation was to note how exceptionally well balanced the bike is. It feels capable, light, and the geometry inspires confidence on technical terrain but doesn’t compromise your climbing comfort. When accelerating out of corners or when coming off the brakes it accelerates noticeably faster than the last few bikes I’ve ridden – making it feel exceptionally spirited. When taking on the Stellenbosch XCO track it floated through the flow features and tackled the short steep climbs with aplomb (a lot of that is down to the staggering 18.0 gear inches per revolution produced by the lowest ratio, 26 chainring x 40 cassette, of the XTR drivetrain). The combination of the light carbon frame, stable geometry and dropper post allowed me to take on the more technical aspects of the course (or those that I can manage at least) with more confidence than usual too.

My only complaints on the bike

The African LYNXSeamus Allardice took BH Bicycles’ trail/marathon/all-rounder, the Lynx 4.8 Carbon 29er 9.9, into the mountains where he was blown away by its cat-like balance and poise. Photos by Ashlee Attwood.

"It feels capable, light, and the geometry inspires confidence on technical terrain but doesn't compromise your climbing comfort."

stem from the tyre choice; though the bike I tested is BH South Africa owner Ray Wilson’s personal bike, so it’s set-up for his riding style. For me, his choice of Vittoria Saguaro front and rear makes the front end a little loose when cornering. I would have

preferred to test the bike with a more aggressive front tyre, like Vittoria’s Peyote or Barzo tyres. But for marathon or stage racing the Saguaro choice is probably a good one, offering super low rolling resistance, grip on hard packed surfaces and legendary durability.

All-in-all the BH Lynx 4.8 Carbon 29er 9.9 is a great do-it-all bike, with a slight bias towards the racing rather than trail riding – though if you set yourself up with more aggressive tyres that would change. I’m really looking forward to seeing how it goes

against the big industry names in the #1BikeShootout we’re organising for the December/January bumper issue – I have a feeling it’s going to provide them with some unpleasant surprises. Or if you’re a would-be BH Lynx owner, a very pleasant surprise!

Meet BH’s marathon racing/trail

shredding Lynx.

The 9.9 model, as shown here, features Shimano’s amazing 2x11 XTR drivetrain. Sus the wizardry that makes 29er wheels and 430mm chain stays possible. The Lynx also features dual remote lockout, which is a racy touch.

Being a 2 x 11 set-up it features the 11-40T Shimano XTR cassette.

16

Bike Review FS FS Bike Review

17

SUS the BH Lynx 4.8 Carbon 29er 9.9 Geometry

ALL MEASUREMENTS ARE FOR

A MEDIUM FRAMED BIKE IN

DEGREES OR MM.

Head Tube ....................................110mm

Top Tube .......................................414mm

Seat Tube ................................... 440mm

Chainstay .................................. 430mm

Head Angle .........................................68˚

Seat Tube Angle ................................73˚

Standover Height .................... 734mm

Reach ...........................................600mm

Stack ............................................ 610mm

RRP R79 900 available from: www.bhsouthafrica.co.za

The BH logo sits in a cut-away in the head tube.

17

First impressions as we all know, count. And the BH Lynx, especially in its top-end build

spec with a 2 x 11 Shimano XTR drive train, makes a killer first impression. The clean lines of its red and black paint-job with white decaling is aggressive, the Kashima Coated Fox fork and shock are eye catching, and the shock in particular makes you look twice as it disappears into the seat tube for what BH have dubbed a Split Pivot suspension design.

Designed in collaboration with Dave Weagle, the driving force behind the split pivot design was the search for a full suspension bike that accelerates like a 100mm travel bike but corners aggressively like a 120mm bike. The advantage of the BH layup is the fact that the shock floats on linkages between the seat and chain stays, providing a bottomless feel to the travel and allowing for a super short control link and almost impossibly short chainstays. The initial concern when looking at the suspension design is that the stanchion of the shock is going to get damaged by grit thrown up by the rear wheel – not so say BH, but I’d suggest you implement a careful post ride regimen of bike washing and checking for signs of wear to nip any issues in the bud.

The 2016 BH Lynx 4.8 Carbon 29er 9.9 model, which you should be seeing out on the trails soon, comes equipped with a RockShox RS1 fork and RT3 R rear shock rather than the Fox components on the 2015 model we tested, with the other notable change being DT Swiss XMC 1200 hoops rather than Shimano XT wheels. The drivetrain remains Shimano’s superb 2 x 11 XTR (I’m a convert – for stage racing there is no comparison with 1 x 11!) and the brakes are switched from Magura to the ever reliable and popular Shimano XT. You still get a KS Lev Dx dropper seat post though,

which I thoroughly enjoyed. For me a dropper post is a virtual must on a trail bike and on a bike looking to straddle the racing and trail markets, like the Lynx does, a dropper post is a signal of intent.

Ride-wise, the Lynx 4.8 Carbon 29er 9.9 really impressed. My initial observation was to note how exceptionally well balanced the bike is. It feels capable, light, and the geometry inspires confidence on technical terrain but doesn’t compromise your climbing comfort. When accelerating out of corners or when coming off the brakes it accelerates noticeably faster than the last few bikes I’ve ridden – making it feel exceptionally spirited. When taking on the Stellenbosch XCO track it floated through the flow features and tackled the short steep climbs with aplomb (a lot of that is down to the staggering 18.0 gear inches per revolution produced by the lowest ratio, 26 chainring x 40 cassette, of the XTR drivetrain). The combination of the light carbon frame, stable geometry and dropper post allowed me to take on the more technical aspects of the course (or those that I can manage at least) with more confidence than usual too.

My only complaints on the bike

The African LYNXSeamus Allardice took BH Bicycles’ trail/marathon/all-rounder, the Lynx 4.8 Carbon 29er 9.9, into the mountains where he was blown away by its cat-like balance and poise. Photos by Ashlee Attwood.

"It feels capable, light, and the geometry inspires confidence on technical terrain but doesn't compromise your climbing comfort."

stem from the tyre choice; though the bike I tested is BH South Africa owner Ray Wilson’s personal bike, so it’s set-up for his riding style. For me, his choice of Vittoria Saguaro front and rear makes the front end a little loose when cornering. I would have

preferred to test the bike with a more aggressive front tyre, like Vittoria’s Peyote or Barzo tyres. But for marathon or stage racing the Saguaro choice is probably a good one, offering super low rolling resistance, grip on hard packed surfaces and legendary durability.

All-in-all the BH Lynx 4.8 Carbon 29er 9.9 is a great do-it-all bike, with a slight bias towards the racing rather than trail riding – though if you set yourself up with more aggressive tyres that would change. I’m really looking forward to seeing how it goes

against the big industry names in the #1BikeShootout we’re organising for the December/January bumper issue – I have a feeling it’s going to provide them with some unpleasant surprises. Or if you’re a would-be BH Lynx owner, a very pleasant surprise!

Meet BH’s marathon racing/trail

shredding Lynx.

The 9.9 model, as shown here, features Shimano’s amazing 2x11 XTR drivetrain. Sus the wizardry that makes 29er wheels and 430mm chain stays possible. The Lynx also features dual remote lockout, which is a racy touch.

Being a 2 x 11 set-up it features the 11-40T Shimano XTR cassette.

FS Healthful Amy

18

Amy Burton is a mountain biker, trail runner, graphic designer and foodie. She has recently of opened a Rawfood and

Superfood smoothie bar at Trail and Tar in Tokai so drop by for a great healthy treat. When she is not riding her bike, running or running her own business, she posts amazing recipes and photos on Instagram, so follow her at @healthful_amy.

FS Coaching

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 scientific training principles. Find out more at:www.sciencetosport.com

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Ask Dr Mike: Should I be a STRAVAsshole?In this issue Dr Mike Posthumus discusses some of the benefi ts of STRAVA.

(Personal Records) or KOM’s (King of the Mountains) on every ride. Simply name your ride appropriately, so that your followers know that you aren’t slow (if that’s something that you’re worried about), you are just following a plan that will make you faster. A “zone 2 LSD ride” or a “recovery” ride could be names that you could use. Instead of feeling you have to push it, rather be the better man/woman and show your friends how disciplined you are.

Use it for motivation You have friends following you daily, use this positively as motivation to get out there and train. No one is accountable for your own fitness except you, but use Strava as motivation and let it help you achieve consistency in your training. Furthermore, if you are scheduled to have a hard or interval training session, nothing stops you from using these days to strive for KOM glory.

Analyse your progression The leader boards on Strava are sometimes best avoided. For most of us, our standing on the leader board is not important. If you want to analyse your progression, don’t look where you are on the leader board. Compare your performance to your previous performances. Using the “my results” function for specifi c segments are excellent for gauging improvements.

Create private segments When performing intervals (or hill repeats), you seldom ride a complete interval from start to fi nish. It is extremely useful to create a segment, which captures most of your interval, but don’t go and make your “Ben 4 minute interval” a public segment.The default on Strava is to create private segments. This means that only your own rides will show this segment. When selecting this segment, Strava will show each time if you have ever crossed this segment; this is extremely useful from an analysis perspective to ensure that you are indeed progressing and getting faster.

Now that you are uploading all your rides onto Strava, join the Full Sus Strava Group and connect with other likeminded folk to keep you motivated and training hard!

Hearty Goji BallsThis recipe makes 15-18 balls

Ingredients:1 Cup goji berries¾ Cup almonds ½ Cup lucuma1 Teaspoon organic vanilla powder½ Teaspoon salt1 Cup pitted dates (soak in hot water for about 10 minutes until soft)½ Cup water (from the soaked dates)

Method:Grind the goji berries up in a power blender. They will go sticky, but this is what gives the balls their chewy texture so go with it!

Blend the soaked and pitted dates,

Hearty Goji Balls

Amy Burton always provides healthy and

nourishing recipes and tips, this month it’s all about Superfoods; in

the form of Hearty Goji Balls.

As all my recipes feature Superfoods, I thought it fi tting to introduce you to a recipe

created by the people who brought the Raw and Superfood phenomenon to South Africa. Their names are Peter and Beryn Daniel and in their own words:

“We have been ingesting the nutritional potency of superfoods for years now, and we feel it throughout our bodies and beings.”

To me this is a clear indication that superfoods can enhance everyone’s diet, and help us to reach our optimum potential in life and in all our athletic endeavours. So without further ado here is a superfood packed recipe guaranteed to add power and strength to your next ride or run, as well as tasting simply delicious!

with half a cup of the soak water, into a date jam.

In a food processor, grind your almonds until they are fi nely ground, and reach a crumbly consistency. Set aside two tablespoons of ground almonds for rolling the balls in later.

Add all the dry ingredients to your food processor and pulse gently until combined, then add the gojis and date jam, and pulse until well combined into a doughy consistency

Roll into balls and coat in the chopped almonds, or, as I did, roll some in cacao, which adds a delicious chocolaty kick!

Tip: When rolling the mixture into balls, dip your fi ngers in water, the mixture won’t stick to your fi ngers as much.

Sus the superfoods in this recipeLucuma:

Lucuma is a superfood fruit, which is found in the Andean valleys of Peru. It has a

pleasantly sweet taste that can be described as rich, creamy and malty.

Lucuma contains a large amount of carbohydrates, fi ber and vitamins, including

a high dose of vitamin C. It is also a good source of minerals such as calcium and

phosphorus, which is important for protein formation.

Lucuma is also a low GI sweetener, which is great for long distance endurance events.

It also works well as an immune supporter and will also help with energy production

due to its high iron content helping to oxygenate the blood properly.

Goji berries:

Gojis are an adaptogen, meaning they invigorate and strengthen the body,

thus helping it deal with stress by supporting the adrenal glands. Goji’s are

a complete protein source! They contain all 18 amino acids and are brain

supportive. They are mineral and vitamin rich, containing 12 trace minerals

and vitamins B1, B2 and B6 – which boost energy. Finally, they are all immune

boosting and support digestion as well as assisting with cardiovascular health.

* Info on Superfoods, and this recipe has been taken from The Magic of

Superfoods by Peter and Beryn Daniel, published in 2013.

Dear Dr Mike,These days everyone seems to be on Strava. All my

mates use Strava to record their rides and upload it for bragging rights. I’ve always avoided creating an account since I didn’t want to become a STRAVAsshole. Do you think there is benefi t in using Strava, or is it best to avoid the urge? Regards, Ben

Dear Ben,Strava has certainly changed the way the majority of us ride and train. You are 100% correct in your observation that it does indeed make certain individuals behave unfavourably, but when used correctly Strava can be a valuable weapon in your training and analysis arsenal. Strava can be an extremely useful training logbook with strong analytical capacity. Here are some pointers as to how to get the most out of Strava.

Do not only upload selected ridesThis clearly shows that you are only uploading a ride for bragging rights. Uploading every ride you do onto

Strava gives you a good training logbook. Upload all rides, even the slow and recovery rides. It gives you a valuable picture of your training history and performance over time. When assessing performance, it’s not only your near maximal riding that indicates performance.

Submaximal performance during your slow and recovery rides will also yield interesting analysis. For example, progression during slow LSD (Long Slow Distance) rides will show similar faster times over certain segments at the same HR (Heart Rate). Or same times with a lower heart rate will also indicate progression. Even more reason to upload your slow rides.

Don’t let Strava predict how you ride Just because you upload your rides to Strava does not mean that each ride needs to be a proverbial “smashfest”. The correct use of Strava requires restraint and maturity. Everyone knows that you can’t simply go as hard as you can on every ride. Therefore you are not expected to get PR’s

Kleinhans Muesli FS

Maybe it’s his famously wild hair, his chilled and approachable manner or a combination but Erik Kleinhans is definitely one of SA’s most popular professional mountain

bikers. If you don’t already follow him on Twitter you can rectify that now by looking him up at @erikkleinhans.

Erik with his corporate team for the York Enduro Mountain Bike Rally.

If you've ever wondered why the Lowveld riders like Gawie Combrinck and Nico Bell

have such good end of season results, all you have to go and do is spend some winter time there to realise these guys rack up the miles in some great sunny weather with enough entertaining routes to compliment it. Definitely a competitive advantage on us Capies!

I’ve often promised myself that I would go and base myself there

Loving the LOWVELDYou’ve got to feel a little jealous reading about Erik Kleinhans’ latest races. He recently spent a couple of weeks in the Lowveld racing the York Enduro MTB Rally and arguably the stage race with the best trails on the calendar – the Isuzu 3 Towers.

for a longer training block while the Cape winter is still finding it amusing to harass me, but somehow it has never materialised. Until I found the perfect excuse this year, the York Enduro Mountain Bike Rally in Sabie and the Isuzu 3 Towers stage race at the Mankele Bike Park. With the races taking place on consecutive weekends I got to spend some quality time in the Lowveld.

York Timbers always put together a great four days of riding. This is more like a treat for their clients, where corporate teams of four get paired with a professional rider for an Enduro style event with some added extras. A downhill, an eliminator, an XCO, a hill climb, a Team Time Trial and even a spur of the moment swimming race due to warm temperatures.

The riding/racing is one thing and giving away 100 Qubeka Buffalo bikes was really cool. But the evening entertainment once again stole the show with John Dillinger, Monark and Kurt Darren making sure the party got a little out of hand every night with York Timbers CEO, Piet van Zyl, leading the charge! 

A pleasure to be there again, and thanks to my Vodacom Team of Morné, Derich, Robert and Charles for keeping the crashes to a minimum, but just enough for plenty of laughs.

After a recovering and relaxing

week with my teammate Nico and his family in Nelspruit, it was time for some more serious racing at the Isuzu 3 Towers stage race. With our team vehicle partner, Westvaal, also the title sponsor of the event, it makes it even more special to race there.

The competition is always tough for this one, with the extremely fun, technical and rough trails luring most of the top racers to Mankele every year. Don’t be fooled though, as the long climbs get tackled at full speed and it makes for some proper bleeding!

After a rather disappointing race last year, Nico and I wanted to make amends, and even though I had a rather bad first day, we kept it together with two second places,

and second overall. But the cherry on the cake was a stage win on the last day before settling down for a braai under the boiling Lowveld sunshine at the end of yet another happy journey.

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T he Piket-Bo-Berg Cycle Challenge was probably the toughest day I’ve had on a

bike since the Attakwas in January. Tougher than stage two of the Tankwa Trek when we climbed Merino’s Monster – which is saying something as that was close on 90km with over 2 000 meters of climbing. The Piket-Bo-Berg Cycle Challenge long route’s stats don’t quite compete, only 63km and a shade over 1 600 meters of climbing, but what it lacked in distance it made up in relentless tough terrain. But I’m not complaining - I loved every hard kilometre!

It’s not that I’ve discovered a new masochistic streak; Piket-Bo-Berg is just such a great place to ride a mountain bike that you love every crank even when you’re suff ering. You don’t want to stop to rest, you want to ride on and see what’s around the next kink in the trail and then maybe get off your bike and admire the views (which is completely diff erent to resting – even if you are sucking in massive breaths of clean mountain air while you admire the vistas).

The scenery aside, the main reason to do the Piket-Bo-Berg Cycle Challenge is for the amazing hand- cut singletracks. Mouton’s Valley farm manager Rikus Jooste and his colleagues on the neighbouring farms have built over 80 kilometres already and they show no signs of stopping any time soon. It’s mostly cut through the harshest of trail building terrain too, virgin fynbos…

The trails are rocky as a general rule (though there is one sublime section through loamy pine forest), with the riding line smoothing out gradually as the trails are frequented by invite only outside of the Cycle Challenge. Each singletrack section weaves towards and through interesting features in the landscape with remarkable fl ow – riding them it’s clear that the trail builders are mountain bikers themselves and

were unconstrained by the

usual red-tape. The land is private, labour is on hand (outside of the busy picking and pruning seasons on the fruit farms) and as long as the builders are happy to make do with soil, stone and wood dug or cut from the farms there’s no stopping them.

Every good singletrack has to have a name, this is known. And each of the Piket-Bo-Berg ones do (barring the new one down off the mountain towards the town of Piketberg – but as Darryn Stow had the fi rst crash on it during a recce ride he gets naming rights). The names range from Red Rabbit Run (named after a mysterious bunny rabbit), to Never-Ending-Story (this one goes uphill) and Hello Kitty (where farmer John Ince encountered a leopard one evening). Along many of the trails I found myself thinking, this is like Welvanpas or this is like Jonkershoek, except every Piket trail goes on for longer than the one I was thinking of elsewhere – yes even the uphill ones. The route highlight for me was the entirely superfl uous suspension bridge, built in a pine forest, it crossed nothing in particular but reinforced the trail builders’ vision to create as diverse and thrilling a route as possible.

The racing during the Piket-Bo-Berg Cycle Challenge I can’t comment too much on, as I went out from the beginning to have fun and take photos (and still suff ered). With the help of some local knowledge from our recce ride in June I knew to pace myself and I noted quite a few fast starters fade and cramp towards the end as the relentless rocky trails took their toll. But all those who fi nished the long route can be pretty chuff ed with themselves, it was a hard ride – perfect Cape Pioneer Trek training (in date and terrain). It’s a race that reminds you that there’s always work to do, on your fi tness, on your technical skill and on your priorities; because sometimes, even in races, the best thing you can do is slow down and take in the experience. 20

FS Ride Report - Piket-Bo-Berg Cycle Challenge

Where are we?The Piket-Bo-Berg Cycle Challenge

takes place on a collection of farms

atop the mountain which overlooks

the town of Piketberg (the one you

turn off the N7 to go surfi ng in

Elandsbaai). The event wouldn’t

be possible without the great work

of the local residents association;

and of Eric and Michelle Starke

and Rickus and Delanie Jooste in

particular. To fi nd out more visit

www.piketbobergcyclechallenge.com.

The pallet bridge across a crystal clear farm dam was too well constructed to cause any problems on race day.

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Bo-Baas Bo-BergPiket-Bo-Berg is a spot Seamus Allardice never knew existed, and if you want to stay blissfully unaware of how unfi t you really are you’d best avoid the Piket-Bo-Berg Cycle Challenge, but if you want to push beyond your comfort zone head for bo-op die berg.

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www.piketbobergcyclechallenge.com.

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"The names range from Red Rabbit Run, to Never-Ending-Story and Hello Kitty."

The entirely superfl uous but fantastic suspension bridge.

The water points off ered encouragement as well as nourishment.

The views from Piket-Bo-Berg over the Swartland towards the Cederberg make the climbing worthwhile.

Ride report - Dr Evil Classic FS

Despite doing triathlons, canoeing, trail running and adventure racing, Neil Bradford’s fi rst love remains mountain biking. He’s very competitive, holding numerous SA sub-vet and vet XC titles and was placed 3rd in the

masters and 18th overall in the 2013 Absa Cape Epic. He is also a business owner, husband and father of two.

T he Pennypinchers Dr Evil Classic, a three day mountain bike stage race, took place for the fourth consecutive year from 17 to

19 September 2015. And for those who are brave enough, taking on the optional fourth day of racing, the renowned Pennypinchers Lions Karoo to Coast race on 20 September.

It is entirely up to you whether you would like to only do the three days of Dr Evil Classic, or whether you would like to supersize your riding and take on the Karoo to Coast as well. The two events are entirely separate, but run in such a way that doing both is made really easy for those wanting the extra mileage. Pennypinchers have really taken a big step in “owning” both these events, and form a formidable mountain biking partnership throughout the Plett and Knysna area.

Once again Dr Evil (aka Leon Evans) and Zandile Meneses put on a fantastic event. The only thing which was not an improvement from last year was the weather! It was still based at the Wittedrift School, but this year a marquee tent placed on the sports fi elds was host to breakfast, lunch, prize giving and general relaxing. The breakfast and lunches were divine and exactly what was needed before and after the days’ riding. The bike wash, coff ee stand, tuckshop area and beer tent were most defi nitely very well supported too. Prize giving was held daily, just after lunch, with some amazing prizes given away.

Although we had very little rain while we were on the bike, an extreme amount of rain in the two weeks preceding the event and then more rain during the fi rst two nights made the forest really wet. We had a lot to be thankful for though, as conditions were not too cold and there was hardly any wind to speak of. Even when the forest is wet, it still doesn’t produce the sticky and sludgy mud which can make for terrible riding. If you had a good pair of glasses to keep your eyes clean, the wet conditions simply added to the fun! On day three the sun rose to herald in blue skies and warm conditions making for a stunning day on the bike. Dr Evil had even adjusted the route where possible to skip out the very wet areas so we enjoyed a predominantly dry ride for the fi nal day of the Pennypinchers Dr Evil Classic.

Leon Evans’ route design is quite clear to see as everyone experienced a testing but thoroughly enjoyable route for racing snakes and social riders alike. Routes were also well marked with an awesome variety of dirt roads, forest jeep tracks and exciting singletrack. There is always something so special about riding in the Knysna Forest and surrounds. With Wittedrift situated at sea level each day was always going to start with some climbing, but this means that the last 10 to 15km of each day were mostly downhill, which was a welcome relief.

Day One covered approximately 68km with 1

Being lured by three days in the Garden Route and SA’s most popular single day race Neil Bradford set off for four days of riding in the Pennypinchers Dr Evil Classic and the Pennypinchers Lions Karoo to Coast.

The Softer Side of

Dr Evil

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Where are we?The Pennypinchers Dr Evil Classic takes

place around the Southern Cape town of

Plettenberg Bay. The unoffi cial fourth day

is the Pennypinchers Lions Karoo to Coast

which runs from Uniondale in the Karoo to

Knysna on the Garden Route. Find out more

at www.drevilclassic.com.

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400m of climbing, starting and fi nishing at Wittedrift School. Day Two was also around 68km with a little less climbing, at around 1 200m. What Dr Evil did this year to add more variety, was to move the start to Cairnbrogie Dairy Farm. The route circled the farm and then headed off along the cliff edges of Harkerville before heading inland, under the N2 and snaking a stunning route back to Wittedrift. Day Three started and fi nished at Wittedrift, with a short 48km route and around 800m of climbing. With the sun out and the shortened route, everyone put the wet fi rst two days behind them and there were big smiles all round.

The event is capped at 350 riders and this seems to help create the exact type of “close-knit” event that it is set out to be. The social and relaxed atmosphere is really evident in the way that everyone mingles and chats while watching fellow riders fi nish their day’s ride. Whether you are an avid stage race mountain biker, or wanting to do your fi rst ever stage race, the Pennypinchers Dr Evil Classic comes highly recommended.

Warm-Up: If you do not have a lot of time, please do the Sun Salutation A before trying these balance poses, or if you have more time do Sun Salutation A and the four core exercises as a warm-up.

FS Yoga & Pilates – brought to you by Concept Studio

Joëlle Sleebos has 16 years of experience in the fi tness industry as a group fi tness instructor and became a personal trainer in 2012. She’s been teaching yoga since 2010, when it also

became her main form of exercise. Follow Joëlle on Twitter at @JoelleSleebos or on Facebook: Joelle Sleebos – Getting Personal.

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Some balance poses:

www.conceptstudio.co.za | 021 434 2266 | @ConceptStudioSAGet into shape for your 2016 riding goals; book an altitude training package with Concept Studio.

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The following three poses are intense balance poses. As with learning how to ride your bike,

you probably won’t get them straight away - the only thing you will need to do is practice, practice, practice.

While practicing these poses, and going deeper in to the poses, I would like you to try to move away from a balanced position of the body, toward an unbalanced position of the body. In the unbalance, try to control the body, mind and breathing in order to fi nd balance. Once you have found balance, move away from the balanced position again and so on. Try to do this slowly and stay connected with your breathing.

Some tips for balance while trying these poses:◆ FocusIn order to balance you will need to focus fully on the task at hand and drop any extraneous thoughts. Try to concentrate on a fixed point on the floor or wall in front of you. You will notice that as soon as you lose focus, you tend to lose your balance.

◆ BreatheAs soon as you are holding your breath, or not focusing on keeping your breathing slow and controlled, it will be harder to focus and keep the body and mind in control, so breathe!

Find your balanceThis month’s column is all about fi nding your balance; similar to learning to ride a bike, it’s all about practice, and the results can be wonderfully rewarding, writes Joëlle Sleebos.

CROW POSE◆ Start in *Malasana. Your heels

should be on the fl oor and your knees next to your triceps. *Malasana is a challenging pose by itself as fl exibility of the hips is required. You can also squat a little higher and place the knees on the back of the triceps instead of to the side if that is easier for you.

◆ Activation of musclesActivate as many muscles as you can, particularly your core muscles (which should be nice and strong after all the core exercises from the last 2 months).

◆ Move slowlyFinding your balance is challenging and can be frustrating. Try to move slowly from one option to the next (more diffi cult) option.

Why we do these poses?Despite the frustration, these poses have many benefi ts, which is why it is well worth the trouble to practice them. In addition to promoting concentration and calmness of the mind, these poses strengthen our muscles and build our coordination and balance, improving ways of standing and walking, as well as how we perform many other everyday activities. Also, these benefi ts might help to prolong our lives, lessening the chance of falls that often lead to injuries and death, especially among the elderly.

You might also feel a diff erence between the right and the left side. We tend to have a natural stronger side and a weaker side. Always do the same options on both sides, even if you might be able to do a more diffi cult option on your strong side compared to your weaker side. You will see that the more you practice these poses, the less noticeable the diff erence between the sides will become.

These balance poses do not have to be done in a specifi c order and they can be quite intense. Just try them one by one.

TREE POSE◆ Start by standing upright with

your arms at your sides and your feet together.

◆ Hands in prayer in front of your heart.◆ Find balance on left foot.

◆ Place sole of the right foot against the side of the left ankle, toes pointing straight down.

◆ Place sole of the right foot against the side of the left calf, toes pointing straight down.

◆ Place sole of the right foot against the inside of the left tight, toes pointing straight down.

◆ Lift hand above your head and look at your thumbs.

◆ Close your eyes and hold tree pose.Repeat on the other side

DANCER’S POSE◆ Start by standing upright with

your arms at your sides and your feet together.

◆ Hands in prayer in front of your heart.◆ Find balance on left foot.◆ Lift left arm, turn right palm open

(thumb points up).

◆ Grab the inside of the right foot with your right hand. Thumb stays pointing up, right shoulder is ‘open’ (externally rotated), you hold on the ‘big-toe-side’ of the right foot.

◆ Reach very actively with your left hand; kick your right foot into the right hand.

◆ Deepen the Dancer’s Pose by reaching forward even more and kicking even harder.

Repeat on the other side

◆ Place hands shoulder-width apart on the fl oor. Spread your fi ngers as much as possible and feel the whole palm and back of the fi ngers touching the fl oor and start to move the weight of the body toward the hand.

◆ Look forward!! All the weight is in your hands and lift one toe.

◆ Lift the other toe and hold the CrowPose as long as you want.

How-To-GuideTo view visual the how-to-guide to completing these three poses visit www.fullsus.co.za/category/yoga/

Sun Salutation

Core Exercises

Tree Pose

Dancer’s Pose

Malasana Pose Crow Pose

Nano X Foot RollerWhile the Grid 1.0 Foam Roller and TP Massage Ball are both very relevant to mountain bikers, the Nano X Foot Roller might be more of a runner’s tool as it’s designed to sooth your plantar fascia (the sole of your foot), but can also work on other narrow areas like your forearms (or if you are particularly slight your upper arms and calves too). You might not need the Nano X as much as an avid runner might, but after a long day in uncomfortable shoes – like stiff carbon soled XC shoes – there’s nothing your feet will appreciate more than a roll on a Nano. The Nano X features Trigger Point’s firmer foam and really goes to work on any tightness in your plantar fascia, while the normal Nano which we didn’t test should be a little less aggressive as it features the same density foam as the Grid 1.0 we tested. RRP: R550

Grid 1.0 Foam RollerThe tool runners love to hate but can’t go without, foam rollers have become a must-have home treatment tool, along with a yoga/exercise mat. Trigger Point’s Grid 1.0 is a very sturdy foam roller; 15mm of medium density foam covers a plastic tube which won’t start to distort until over 150kg is placed on it. The lines, blocks and smooth sections of the roller surface are designed to mimic the feel of a masseuse’s fingers, fingertips and palms.

The solid construction and the pliable foam combine to provide a pleasant massage, which can become a little painful (as it should) when you start working through a tight knot in your muscle. If you’re more masochistically bent, give the Grid X a try as it has firmer foam, than the Grid 1.0, for deeper tissue massages. RRP: R750

TP Massage BallThe TP Massage Ball is a brilliant little tool. It’s slightly irregularly shaped to allow you to really hone in on a sore point in a muscle and seems to be a cork ball which Trigger Point have had covered with fabric to provide a bit of give. It is perfect for working out the knots in your upper back by positioning the ball against a wall and rolling against it – pin-pointing the painful area. Or use it by hand and push/roll it over the tight areas in your major muscle groups of your arms and legs. RRP: R375

Product Review FSTRIGGER POINT Massage Therapy ProductsAs mountain bikers you’re probably not as familiar with the dreaded foam roller as trail runners, but you should be! And there’s no need to fear it either – it’s good for you. We put the Trigger Point Grid 1.0 Foam Roller, TP Massage Ball and the Nano X Foot Roller to the test.

Being able to relieve the aches and strains of your tired or sore muscles on your own without the assistance of a massage therapist or a physio is essential to avoiding injuries. That’s where Trigger Point comes in

but not just by selling you the products to work out the knots in your muscles, they also provide you with the know-how to do it (or if you already have a foam roller – the know-how is what you’re after).

Rolling to RecoveryWith space being an issue here we decided to put together a comprehensive guide to the benefits of rolling, making use of Trigger Point’s extensive library of home treatment and exercise videos. To learn more visit www.fullsus.co.za/rolling-to-recovery or scan this QR Code. Visit www.tptherapy.co.za to see all the Trigger Point products on offer.

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great option as it’s a huge confidence booster on the technical stuff and the ability to drop the saddle a touch every now and then helps a lot to relieve saddle pressure.

Handlebars are 750mm wide for greater control on the descents. As far as tyres go, tubeless is another non-negotiable. Choose a slightly faster rolling rear tyre and more aggressive front to balance out the need for traction and low rolling resistance. For Western Cape races that are typically over rougher and rockier terrain go for a 2.35 inch tyre, for most other areas 2.2 will do..

FS Craig & Rudy’s Epic Stage Race Tips

Craig Kolesky is a Cape Town based freelance photographer, shooting with Nikon gear, specializing in adventure sports, lifestyle and portraiture. You’ll have seen his

photos on the covers of most mags in SA and he’ll be documenting the 2016 ABSA Cape Epic journey with unique POV stills. Follow him on Twitter @CraigKolesky.

Choosing the right bike for stage racing is as important, if not more so, than choosing

the right partner to do them with. The right bike will help you achieve your goals and add to the enjoyment of participating in stage races, whereas the wrong bike choice will leave you frustrated and disillusioned.

It goes without saying that your bike is your most important piece of equipment and also the most expensive, so choose wisely, you want a bike that will serve you well in races as well as on your Saturday morning sessions with mates.

When in doubt follow Keith Bontrager’s philosophy; strong, light or cheap? Pick two. This is always true and can be applied to bikes as well as bike components and accessories.

We’ve decided to go with the Trek Fuel EX 29 for our Epic campaign. It’s a bike we’re both familiar with and it’s super versatile. You can spec it to do just about anything from marathon races to Enduros. The extra travel and slightly more relaxed geometry, compared to the more aggressive cross-country bikes, will help us finish stronger and provide some extra security on the trail when fatigue eventually starts setting in.

If you’re not familiar with the Fuel EX, it’s a similar bike to the Santa Cruz 5010, Niner RIP 9 or the Specialized Camber.

SPECSSuspension: 120mm travel front and rear gives some extra confidence in the rough stuff without sacrificing climbing efficiency. We’ve specced a RockShox Pike RCT3 on our bikes; it’s light, plush, tracks like a laser guided bomb and offers Lockout, Pedal and Open modes.

Wheels:This is one area where you don’t want to skimp on your bike. The lighter your wheels the lighter the bike rides, so rather invest in better wheels before splurging on a lighter drivetrain, you will notice a bigger improvement in

how your bike handles and climbs than with a new drivetrain. Odds are you’ll probably spend less as well!

We’ve chosen the new DT Swiss XMC1200 wheels which are billed as a lightweight Trail/Marathon wheel. There are lighter options, but for stage racing reliability should be your primary concern. Carbon Rims are stronger than alloy and DT Hubs are arguably the most reliable and easy to service hubs out there.

Drivetrain/Brakes: If you’re not finishing in the top 20% of the field a 2 x 10/11 drivetrain is non-negotiable. No matter how well prepared you think you are for a stage race, fatigue and terrain take their toll as the stages roll on. The extra gears will soon be a blessing and Shimano’s new Side Swing Front Derailleurs effectively eliminate the traditional drawbacks of a dual ring setup.

XTR 2 x 11 with a Race Face carbon crank take care of our propulsion and ads some bling, while XTR Trail Brakes take care of the stopping our above average racing physiques.

Components & Tyres: When it comes to components and tyres personal preference and riding style will determine most choices.

We’ve gone for a fixed carbon seatpost as opposed to a dropper to allow for a second water bottle, as a hydration pack on a marathon stage gets a bit uncomfortable. If you’re comfortable with a pack, a dropper is a

Our Bikes & PhilosophyCraig Kolesky and Rudolf Zuidema are eagerly awaiting the arrival of their Trek ProjectOne bikes, and for this issue they talk us through their bikes and specifications choices.

Rudolf Zuidema is the Director of Operations and Marketing for Trek Bicycles and Bontrager in SA. He has an endless wealth of MTB

knowledge and is the man to flag down if you have a technical issue on the trail. Follow him on Twitter @rudolfzuidema

Going with a Pike fork requires no explanation!

The new DT Swiss Wheels are light enough and reputedly very strong.

Right: You can’t fit an extra bottle cage to a dropper seat post and hydration packs ruin your trail cred.

Shimano’s 2 x 11 XTR drivetrains take the sting out of the climbs, but don’t leave you spinning on the flats.

"The lighter your wheels the lighter the bike rides, so rather invest in better wheels before splurging on a lighter drivetrain."

Molly’s Challenge FS

We’re keeping Molly Fitz-Patrick anonymous for now so she can go undercover when bike shopping. She’s a Cape Town girl, a UCT graduate and in her first year of her working life as Integrated Media’s editorial assistant. She may be an amateur mountain biker but she’s a keen cook, writer and baker.

Since my last article I’ve got over the nerves quite a bit, even though I’m yet to mount a bicycle. It’s amazing what a bit of shopping

can do for the mood, even if it is just window shopping. I soon discovered that looking at potential bikes evoked the same feeling as looking at a new car or something similar. The streamline designs, the satisfying size of the wheels, attractive colours with shiny or matte finishes created a tingle of excitement in the pit of my stomach.

As I soon learned, there’s a lot more to look out for than just aesthetics. Naturally, it’s the specifications or components, not the appearance that is the most important. And there’s a lot to be aware of; suspension, the kinds of brakes, the grip and so much more. Luckily you don’t have to do tons of research, although it wouldn’t hurt. A sales person at your local bike shop should be able to fill you in on everything you need to know. At least that’s what I encountered. Everyone I dealt with at the various shops I visited were very knowledgeable, even those at the big retailers. In total I visited four local bike shops and two large retailers. I realised just how many great bike shops I had within walking distance, and how many there are in within just a 5km radius – cycling is even more popular than I originally thought.

I started off by telling the sales person my situation:

I’m a complete beginner, however, I am looking to do stage rides in the not so far-off future. Invariably I was asked what my budget was, not once were expensive products and gear shoved in my inexperienced face. It’s easy to feel intimidated at these kinds of shops because of your ignorance, you almost expect that someone will try to take advantage of you, confuse you into buying something you don’t want or need. Even though that didn’t happen on a single occasion, I still entered each shop (especially the specialist bike shops) with a slight sensation of apprehension. At the first of the local bike shops, the guy with whom I dealt with seemed rushed and a bit disinterested, he didn’t go into details like all the others did. He still told me, nonetheless, things that resounded throughout all the shopping experiences; get a better bike now otherwise you’ll have to upgrade later which will end up costing you more.

At the second shop I was given much more attention, the sales guy went through all the specifications I should look for in a bike, or rather, a bike in my price range that could take me from novice to stage race rider. He recommended a Scott 910, a hard tail (shortly into my shopping I discovered that meant only front suspension, as opposed to full suspension) with a RockShox fork and hydraulic disc

Ready to Ride (almost)The challenge has been set, now it’s time to get to it. Over the last few weeks Molly Fitz-Patrick has been bike window-shopping.

''If you're feeling a bit apprehensive about stepping into a bike shop, just know you'll feel much better once you've crossed the threshold and started chatting to someone."

brakes. I was later told at another shop that RockShox was the “Ferrari of suspension”. He showed me a couple of other bikes with similar specifications and price range (around R12 000 – R15 000). On the whole it was very informative and he made it a relaxed experience, not at all overwhelming, but that could have just been his nature.

I had a slightly different experience at the third shop. This time there was a female shop assistant. I know mountain biking is generally a male dominated sport and that reflected in the sales personnel at the bike shops. It’s not something that bothered me, or something I’d really given much thought to. However, it was only after I spoke to her that I realised how much I appreciated dealing with a woman, yet that was mostly due to the fact she had been in a similar situation and as a result, knew exactly what I needed. Initially I was approached by the guy, but she overheard my criteria and she instantly had a recommendation. Working at a bike shop, she has many bikes at her disposal, and had finally settled on one, the Silverback Splash 279. Also a hardtail (with a 29er front wheel and a 27.5 inch rear wheel), but super comfortable and it had remained that way throughout the various stage races she’d ridden it on. It was within my price range and had all the specifications, and although I was sold on it immediately, I still had quite a bit of shopping to do.

Next I went to two big retailers, in other words, not a specialist bike shop. The advice was not as detailed but still helpful. Naturally there was less variety and the bikes were a lot cheaper. Nevertheless, they still fulfilled my ever-growing list of criteria. I reckon they’d be great beginners bikes but not the most comfortable when you start getting serious and riding in stage races and/or for long periods of time.

My last shopping trip was the most comprehensive; the sales guy not only talked me through all the important components and he showed them to me on the bike so I knew exactly what he was talking about. He demonstrated everything, stressed the importance of a bike fitting and measured me for my bike size. He answered all my questions in a simple yet detailed way; you could tell that he spoke from experience. He was all ready to ring me up what he though was the perfect bike for me, the Specialized Jett Expert 29, so he was pretty disappointed when I told him I was still window shopping.

Overall my shopping experience was very pleasant and extremely educational; if you’re feeling a bit apprehensive about stepping into a bike shop, just know you’ll feel much better once you’ve crossed the threshold and started chatting to someone. This is one of the times you don’t avoid the shop assistants eye and say ‘just browsing’ when approached. Embrace the whole experience, it’s much more fun than you think, and it’ll get you really excited to finally clamber onto your bicycle.

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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 websie at: www.amarider.co.za.

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 field. 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 photo of the monthThe age old river crossing

conundrum: to pedal and get

wet feet, or to uncleat and

risk losing momentum and

end up falling over.

FS AmaRider

With trail affi liates around the country, AmaRider is leading the way in creating

a trails management forum that strives to maintain a positive risk profi le while the sport is experiencing tremendous growth.

While many farm owners have turned to mountain biking as an additional source of income, most clubs and trail managers are relying on the goodwill of private properties to allow trails to criss-cross their properties without any remuneration or alternative return. But as the sport is increasingly seen as, and in many cases is, a commercial concern more and more landowners are asking the question: “What’s in it for us?”

It is one thing to give away access

for free, but a totally diff erent proposition when the ‘donor’ is exposed to risk and liability.

It is here that AmaRider steps in, with a well-developed and workshopped risk management programme to ensure that trail systems operate on a standardised model, thus ensuring that trail operators and land owners can refer to a best-practice model. Based on IMBA (The International Mountain Bicycling Association) guidelines, the programme addresses issues

Why should you support

AmaRider?AmaRider is fast becoming the leaders in general trail management, risk management programs and trail sustainability, says Meurant Botha. Whether you’re a farm or club owner, or just a rider, AmaRider is an organization that you should know about.

"A recurring question is that of insurance. What if someone gets hurt and decide to sue?"

like signage and trail grading to ensure that users can make informed decisions when accessing trails and routes.

Additionally, AmaRider provides IMBA based design advice to ensure trail sustainability. More and more trails are accessing conservation areas and without proper environmental guidelines the trail building fraternity runs the risk of fi nding itself on the wrong side of the law. To address this, AmaRider is in the fi nal stages of completing a very important environmental guideline document to ensure that trail builders comply with South African environmental legislation as prescribed by NEMA (The National Environmental Management Act) and subsequent amendments.

A recurring question is that of insurance. What if someone gets hurt and decide to sue? Thanks to the support of major land owners like SAPPI, AmaRider has been able to develop an insurance policy to assist clubs and land owners who operate trails to obtain insurance to further bolster risk management strategies. It is very important to understand that insurance is pretty useless without a risk management strategy

that is actually followed through. Furthermore, the eff ectiveness in this programme is the combined strength brought along by a collective. The more trail systems subscribing to the strategy, the lower the collective risk.

AmaRider achieves the above by employing full time staff and of course, fundraising. The main revenue streams are the TrailTag system, memberships and donations, consulting and our management of programs like the Spur Schools MTB League. The League is of course the perfect platform from which to launch our trail advocacy eff orts – it’s also a programme that we are very, very proud of.

Our fundraising eff orts allow us to subsidise our services, making it easy for trail affi liates to run slicker, more sustainable operations. By ensuring that the foundations of our trail industry are solid, riders can look forward to many years of enjoyable riding to come.

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#FloorPumpReviewA good floor pump is an essential element to any garage bike maintenance kit. It’ll save you time, money and endless hours of frustration. With that in mind, we put six to the test for you.

#FloorPumpReview ProcedureUsing a Schwalbe digital pressure gauge we pre-set a tubeless tyre to 1 bar, took an initial pressure measure with each floor pump and then pumped the tubeless tyre to 2 bar, counting the number of strokes to reach the required pressure, using the pump’s pressure gauge as a guide. Once we reached 2 bar we rechecked the pressure with the Schwalbe gauge to establish the accuracy of the floor pump’s gauge.

Ryder Airplus Floor PumpRRP: R590

Capacity: 160psiwww.omnico.co.za

The Ryder Airplus Floor Pump is a well-designed tool; the action is smooth and quieter than most of the pumps in the test. It took a test high 21 pumps

to go from 1 to 2 bar – but it made up for the one extra pump with the accuracy of its gauge only

over-reading by 0.06 of a bar. The top-mounted pressure gauge is easy to read, an essential feature

unless you ride with prescription sunglasses. The tube and head lock securely into place so they won’t damage the 6063 alloy barrel, but unfortunately the slightly rubberised handle isn’t held down when not in use. The Airplus Floor Pump is backed by Ryder’s

lifetime guarantee.

Birzman Maha-Apogee RRP: R660Capacity: 120psiwww.intltrade.co.zaWhile all the pumps we tested were at least Presta/Schrader compatible, the Birzman Maha-Apogee took it to a whole new level with its super clever snap-it head. The snap-it head also seemed to lose less air than the rest when fitting and removing it from the Presta valve on the test tyre. It’s a MTB specific pump sacrificing psi capacity for volume, and taking the tyre from 1 to 2 bar in just 17 pumps. The bottom-mounted pressure gauge is clear and easy to read, even though it measures in an anti-clockwise direction, but over reads by around 0.15 bar. The CNC machined barrel is pretty cool too.

Serfas FP-200RRP: R549Capacity: 160psiwww.serfas.comDon’t be put off by the product code for a name, this is a great pump.. The Serfas FP-200 is silky smooth and, with its simple black on white top-mounted gauge, it’s easy to read and use. Travel is easy with the Serfas too as the handle locks down with a rubber tab that joins the barrel to the handle to transit. Ergonomically the handle might be a bit thin for some, but the finger cut-outs are a nice touch. Like the Giant, it took 20 strokes to take the test tyre from 1 to 2 bar, while it under-read by a nearly negligible 0.03 bar.

Specialized Air Tool CompRRP: R799

Capacity: 150psiwww.specialized.com/za

With its super sturdy base Specialized’s Air Tool Comp is a pump that’s more at home in the garage than in the back of your car. Its feels very solid and seems to be made to last with an aluminium barrel and a large and clear pressure gauge. The pressure gauge features a handy indicator, which moves on

a bezel like a diving watch. The pump has a smooth feel to the action and goes from 1 to 2 bar in 18 (and a

half) pumps. The gauge under-read slightly, by 0.08 bar, but that might have been down to us not giving

that last bracketed half a pump.

Park Tool PFP-7 RRP: R750Capacity: 160psiwww.capecycles.co.za The Park Tool PFP-7 is billed as a professional mechanic’s floor pump, and given it features folding foot pads, we’re guessing Park Tool designed it with race day mechanics in mind. The rubberised ergonomic handle is very comfortable but the locking mechanism of the head takes some getting used to, as down is locked rather than unlocked as with most pumps. It also features an oversized head to accommodate Presta, Shrader and Dunlop valve compatibility, plus the pressure gauge is very big and easy to read. The PFP-7 is both high volume and accurate taking the test tyre from 1 to 2 bar in 16 strokes and only under-reading by 0.04 bar. It has a super smooth action and will serve you well when adjusting your tyre pressure between

stages of a multi-day race.

Giant Control Tower 1RRP: R499

Capacity: 160psiwww.giant-bicycles.com/en-za

The Control Tower 1 is a classy piece of equipment into which Giant have really put a lot of thought. The

head features a pressure release button which allows you to let air out of your tyre without disconnecting the pump head from the tyre valve, and the handles feature stow compartments for inflator nozzles and

needles. The small gauge is simple, so despite its size, it’s easy to read and it was the most accurate of the pumps we tested. Taking 20 strokes to go from 1 to 2 bars, it’s lower volume than some of the others,

but the price and accuracy make up for the little more effort required to get the tyre inflated.

Stirling Revolution FS

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.

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The workshop should be a proud part of the bike shop, not down some dark alley.

The workshop of any bike store is its heartbeat. The showroom is the beautiful body. Bike sales go

up and down - cyclical and seasonal. Accessories, apparel and equipment get delivered every day and sold every day; a steady ebb and fl ow. But like any living being, the bike shop’s heart just keeps on beating - sometimes slower and others faster.

The workshop is also the area where many new customers are made and where existing customers are sometimes lost. No shop wants to lose customers but it does happen. In rare instances the shop wants to lose a customer – it happens to all shops – the relationship becomes too one-sided and the inevitable divorce follows.

Most customers’ expectation of a workshop is quite simple: Service my bike so that it feels as good as it can when I take it out on the trail.

To achieve this, the workshop must:◆ Ask the right questions.◆ Check the bike in thoroughly.◆ Give the correct advice.◆ Be technically and mechanically good.◆ Wash and lube the bike well.◆ Not take shortcuts.◆ Test-ride the bike properly.◆ Have the bike ready on time.

What should the customer/rider do or not do to help the workshop achieve his expectation?DO’S:◆ Service the bike regularly.◆ Bring the bike in at the agreed time

and day.◆ Accept the advice given by the

workshop manager.◆ Supply as much information

as possible.◆ Empower the workshop to get on

with the job.◆ Remove all the extras - tubby bag,

mounts, lights etc.

GREAT ExpectationsThe workshop of any bike shop is its heartbeat, writes Stirling Kotze, but there are some defi nite do’s and don’ts that should be known by both the customer and the bike shop owner.

Mountain bikes are more technical than ever requiring technicians to service them rather than mechanics.

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◆ Set a realistic budget for the workshop.

◆ Even better, tell them to fi x and/or replace what is needed.

◆ Accept that in most cases the “doctor knows better”.

◆ Service your suspension twice a year - 1 minor and 1 major.

DON’TS:◆ Get your driver* to drop off the

bike (*au pair, spouse, girlfriend etc.).◆ Ask the workshop to take shortcuts.◆ Accuse them of stealing or losing

your tools, tyre levers etc.◆ Shoot the messenger when he tells

you your drivetrain needs replacing.◆ Don’t expect the workshop to

phone you for approval for every little thing.

◆ Think the shop is trying to rip you off .◆ Tell the workshop how to do their job.◆ Pressurize the workshop to

squeeze you in when it’s full

There are exceptions to some of these do’s and don’ts. If you do get someone to drop the bike off for you it must only come with the instruction: ‘do what needs to be done’. Also, workshops accept that they can make technical mistakes and welcome you to come back so they can solve the technical problem. The mechanic can’t do anything about spoiling your ride - they can only apologise and get it right. 

Riders often comment ‘my suspension doesn’t feel the same as before you serviced it’ - in most cases it does feel diff erent because it now feels as it should feel.

There is also often a case where the customer does not allow the workshop to do the job properly - when this happens, the customer should accept the shop’s right to refuse the job and refer them to an alternative workshop that will simply do what the customer wants.

Remember the good times; we have a number of customers that repeatedly

tell me how blown away they are with our workshop service standards. My response is appreciative and humble: ‘Thanks Mike but if we do make a mistake please remember the good times’. So often this once-appreciative customer will blow his top on the basis of one mistake and move on to the next shop and repeat the process.

Mountain bikes are ridden harder and longer today than they were before. They’re more technical.

They’re lighter. Mechanics are no longer just mechanics, they’re technicians. The technical diversity of drivetrains, hubs, bottom brackets, forks, shocks, wheel sets, wheel sizes, tire choices, and gear systems is huge. Tooling is expensive and extensive. Training is ongoing. Bike genres are so diff erent and numerous, with each new type demanding diff erent levels of technical expertise.

And most importantly, the more you love your bike, the more your workshop will love you. Great expectations indeed.

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

GAUTENG 5 Auto Glen BMW 24 HOUR 5 ATKV Buff elspoort MTB Challenge 6 Springbok Plant Hire “Wind Down” Challenge 6 Ultra Triathlon 6 Rockman Ultra X Duathlon 13 Countrywide Medals Christmas Challenge 13 Babba’s Lodge MTB Super Series # 12

WESTERN CAPE 4 Elgin MTB Skills Weekend 6 Spur Adventure Duo 11 2015 PPA Twilight MTB 12 Cape Agulhas MTB Classic 12 Makadas MTB Training Camp 19 Wolwedans MTB 26 Hi Sense Hartenbos Wedren 30 Pennypinchers Duo Challenge

EASTERN CAPE 6 Longmore Classic 6 K2K Cycle Race

KZN 6 Stihl Sharks Trail Adventure 13 Sappi Karkloof Trailblazer

FREE STATE 2 The Munga 2015

OUT IN AFRICA 5 Mauritius Adventure Raid Trophy (Mauritius)

January RACE CALENDAR GAUTENG 3 Springbok Plant Hire New Year’s Cycle Challenge 10 Powerade 2016 Summer Challenge 10 Summer Fast One MTB 16 Century Electric Cycle Race 22 XTERRA Buff elspoort 31 Value Logistics Fast One WESTERN CAPE 6 Epic Training Camp 16 Fairview Attakwas Extreme MTB Challenge 16 Spur Attakwas Mini EASTERN CAPE 23 ECC Provincial XCO #1 29 XTERRA PE KZN 23 Eurosteel Drak Descent MPUMALANGA 18 Mpumalanga Tour 24 Mpumalanga 1 Day Classic 30 Barberton XCM Mountain Bike Challenge 30 SA CUP SERIES XCO 1

Get your event listed here for free! Email all your 2015 event dates and details to sussed@fullsus.co.za to make

sure you don’t miss out on the coverage.

Calling all event organisersSUS THE BEST OF December

NOVEMBER Must do events■ 14 & 15 November: Delheim Outdoor WeekendGet involved in an entire weekend of outdoor activities on the trails of the Simonsberg Conservancy when Delheim Wine Estate host their Outdoor Weekend. The activities kick-off on Saturday the 14th with the trail runs, followed by a MTB night ride on Saturday night before the real mountain biking action gets underway on Sunday the 15th. MTB distances include 7km, 12km and 25km options (the climbing is steep so the 25km will feel more like a 45km) in addition to the Simonsberg Enduro, which boasts fi ve timed stages. Entry fees range from R85 to R160 and pre-entries close on 10 November. Bring the whole family because there’s more than enough to keep the non-riders happy at Delheim too. Visit www.dirtopia.co.za for more info.

■ 14 November: Trailblazer High Altitude Series #5Race fi ve of the Trailblazer High Altitude Series takes place at the Dunkeld Equestrian Centre near Dullstroom. The distances on off er are pretty chilled, with 28km (R 100) and 8km (R 50) MTB options as well as 10km (R 100) and 5km (R 50) trail runs. But the beauty of the series is that the MTB events start early and the trail runs start at midday so you can do both to get a proper work-out in. There is also a supervised kids’ activity programme, to keep the little ones entertained while you ride and run in peaceful bliss. Entries are available online through www.entryninja.com.

■ 27 & 28November: Pennypinchers Origin of TrailsThe biggest jol on the MTB calendar is arguably the Pennypinchers Origin of Trails. It boasts two days of amazing riding around Stellenbosch, a super relaxed atmosphere and the choice between doing 2 x 60km, 2 x 40km or a mix of one long day and one shorter one. Entry fees include lunch on both days, a goodie bag, access to the ProNutro breakfast zone, wine tasting en route and at the fi nish, and access to the unoffi cial season ending after-party at Gino’s. R1050 for the long, R950 for the medium and R850 for the short distance and they close on the 20th of November. Get to www.stillwatersports.com to view the route maps and profi les or to enter online.

■ 29 November: Eston Xmas ClassicThe Eston Xmas Classic at Virginia Trails promises to put the festive cheer into your holiday season before it has even begun. With all the proceeds going to the Eston Primary School, be sure to make the most of the warm KZN hospitality and support the catering and bar. Father Christmas will be making an appearance with lucky draw prizes and there’s a prize for the Best Dressed festive rider or team too. There are 40km, 22km and 10km MTB distances on off er as well as a choice between an 8km and an 18km trail run. Entries for the 10km are free for riders under the age of 12, so you don’t have to leave the kiddies at the jumping castle all day, get them out on the bikes too. Entries are available online from www.roag.co.za.

Mpumalanga

Limpopo

Northern Cape

Gauteng

Eastern Cape

Free State

Western Cape

KZN

North West

Out in Africa

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As the race calendar thins out it’s a great

time to put in the training miles for 2016

or do a MTB tour.

Directory FS

Email: promotions@atlanticcycleproducts.co.za

Cell: 072 436 4748Tel: 021 976 1530

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USAGE INSTRUCTIONS:

• First wash & dry your bike, then using the red applicator spray each stanchion liberally

• Push your forks down 3 times to work in BRUNOX Deo

• Your suspension fork & bike are now ready to hit the trails

THE BENEFITS:

• Better working suspension• Improved response on the trails

• Seals kept moist & dirt is repelled upwards

• Fork service remains as per manufacturer’s intervals

• Enjoy your ride more with less impact on your arms & body

2016

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Call: 021-794 7973 or Email: xavier@bikeplus.co.za

www.bikeplus.co.za

SERVICE. GEAR. LIFESTYLE. IN THE HEART OF CONSTANTIA