Challenge Cape Town - Ironman distance in the Cape

A new triathlon race of epic size is on its way to Cape Town. It is part of the Challenge Series that will be taking part in various cities around the world and will constitute an ironman distance race of a 3,8km sea swim / 180km bike leg / 42,2km run leg.

Entries for the race opened today 31 March 2011. For more information on this race click on this link - Challenge Cape Town

PRODUCT REVIEW - Electromax

Cipla Electromax - assists in alleviating the symptoms of excessive fluid & electrolyte loss. Electrolyte loss is a natural by-product of excessive exercise and is imperative to be replaced so as to improve recovery time. The drink can be absorbed by anyone in the family and is a pleasant tasting source of both carbohydrates and electrolytes.





Although you can drink these bottles without dilution, I have found it easier to mix in a 600ml drink bottle with water. Prior to race day, I make sure that I have one of these mixed with water and sip on it over a few hours, allowing for plenty of absorption time. It also works well after a strenuous training session or whenever you are generally feeling depleted and fatigued. Definitely store a few of these in the kitchen cupboard!

Should you not see any images, please click on the heading to take you to the blog

Does one need a training program?

The answer to this is simple, but first let me ask you, "how serious do you wish to take this sport?"

Surely you don't need someone to tell you that in order to prepare for a triathlon, you need to be able to compete in all three disciplines? After all, how hard can it be to put on your trainers and go for a good jog, or take a trip down to your local pool (if not the one in your back yard) or jump on the bike to do a few laps round the block, or for a "sight-see" round your neighbourhood...? That doesn't sound too complicated, too physical or that time consuming...?

However I am 99.9% sure that most of you reading this would aspire to shoot a bit higher than the scenario I have just described. 

Consider this, how will you know if you are improving aside from race times? This can only be gauged in a race which would normally only constitute about 10% or less of the time you spend in training. The very nature of the sport is designed to push your limits in each discipline which in turn will rely heavily on the amount of training and preparation you have sacrificed.

My advice, if you are looking to improve in the sport of triathlon, look to start off with a program. It needn't be advanced, simply setting you off in the right direction to prepare and train accordingly, with your goals in mind. This will also take into account your typical day, be it at work, fetching the kids from school, ext...  Should you wish to take the sport more seriously, your training program can be adapted to suit what you wish to achieve. As with anything, to achieve something, certain sacrifices are required, hard and smart work always pays off.

Training does come with benefits, such as meeting other people in a similar position as you, (group training) idea's and exchanging of tips and advice from others around you. One can learn more about the sport than if on your own. Consult your local triathlon club for assistance on a training program and look forward to better results in this sport...

Happy training!

PRODUCT REVIEW - Mag Caps

Cipla Mag Caps - basically assists with maintaining normal muscle and nerve function, helps to keep the heart rhythm steady, supports a healthy immune system and keeps the bones strong.

Magnesium is not produced by the body, so it needs to be ingested daily through the consumption of magnesium-rich foods or supplements. Eating a variety of food will help you meet and maintain magnesium requirements, and provide you with other essential vitamins and minerals.


These "fella's" really do assist me the day after a tough session. I normally take one a day (in the morning) with a Betavit multi vitamin and have peace of mind that my recovery time will be shortened so as to take on my next training session. I found this article on magnesium which further made me realise how important this mineral is to us.

PRODUCT REVIEW - Betavit AFR

Cipla Betavit AFR - has been designed to protect the body from free radical damage. Betavit AFR is scientifically formulated with Multivitamins, Minerals and Micro nutrients with added antioxidants Beta-carotene, Vitamin C, Vitamin E and Selenium.

I usually take one of these a day to make sure that my bodies defences are at their peak. With training in the morning and the evening, not to mention a full days work in between, the body can quickly run itself down and leave you susceptible to fatigue, common colds, ext.. A healthy diet, enough rest and a sensible routine during training, certainly helps in maintaining a healthy body. After all, we all know how frustrating it is when we have to miss training sessions due to the likes of common colds.

PRODUCT REVIEW - Maxi Boost

With the changing of seasons in South Africa from warmer to cold, it would be worthwhile looking at a few supplements that Cipla Med Pro offer on the market. Over the next few days I will review those that I have found to be beneficial, especially now after months of training in the heat, our bodies become susceptible to common colds such as flu...

I must mention that these supplements are applicable all year round, but especially when the seasons start to change.

Cipla Maxi Boost - is essentially an energy booster in the form of tablets or efferfescent tablets (my preference). They contain a unique combination of B-vitamins with added Taurine, Glucuronolactone and Caffeine. Taurine acts as a metabolic transmitter and is also known to have a detoxifying effect. Glucuronolactone fights fatigue and provides a sense of well-being. This great tasting drink will assist you to restore, revitalise and rejuvenate lost energy...

I found the Maxi Boost to be of great benefit especially when at work in the morning after a tough previous night session or early morning ride. Your body feels lethargic and fatigued, as it would naturally, so this fizzy drink really does pack an energy punch, that sustains itself during the day...

New to Triathlon?

When I first started out in this sport 3 years ago, I certainly did not know which way to turn or who to speak to for advice. In fact the most advice I received was from the sales guy in my local bicycle shop, who may have been more interested in selling me a rather modest road bicycle than informing me of what I should really be looking for regarding equipment, clothing, advice, ext.

As it turned out, I decided to attempt my first sprint triathlon on my own, after all, how tough could it be? Well more on my first triathlon in another post but my point here is that nowadays, there are plenty of places/media platforms and clubs to obtain good advice from - perhaps even this article my assist you with some basic advice.

Try and locate a local triathlon club in your area and if that proves to be difficult, search for online training programs where you are able to communicate with a coach or person with relative triathlon experience... its not that difficult to find and the silly questions you think you may be asking have already been asked before by those now established in the sport, guaranteed!

I began by contacting my local club ATC Multisport now based in Granger Bay, Cape Town. This club has arguably become the largest triathlon club in South Africa and is run by passionate individuals who are able to assist with coaching, training, eventing and of course socialising! The perfect ingredients in establishing any sports club!

Should you wish to take your triathlon to a new level of intensity, you may also wish to contact online training academy's. I am coached by accredited coaches through My Training Day, based in Tokai in Cape Town. They provide coaching for multi sport athletes online and offer group training as well. My performances improved dramatically once I started to follow a training program designed for me specifically...

So there, its as simple as doing a few searches online or contacting local coaches and clubs in your area. Multi sport is one of the fastest growing sports in South Africa and around the world, whether you are going into a winter off road season in the southern hemisphere or getting ready for the warmth of summer up north. All the very best with your first triathlon, you will be bitten by the bug that is multi sport and look to better your previous race time or simply to go "one up" on your mate!

Should you be involved in a triathlon club in the US, UK, Canada or Australia, (or any other region for that matter) reply to this post for some exposure, I have noticed followers from these regions and your response could assist with new-commers to the sport,  thanks - Tri Bren.

Be prepared, when Training...

You might think that this topic sounds a little lack-luster to warrant any constructive content, but allow me to elaborate...

This morning my beautiful fiance and I went for a training run, we decided to leave at 5:20am as she had to get 35km in before work (Carole is training for the 2 Oceans Ultra 56km race in April), while I had a less daunting 15km recovery run. Thinking it was to be a cold morning, I threw on the layers, but it must have been at least 19 degrees celcius without a breath of wind - awesome Cape Town weather!

And then I thought...

How often have you gone for an early morning run/cycle before the sun has risen, only to find that the batteries in your headlight are flat? or when you have gone to the gym for a swim only to have forgotten your towel? or perhaps a run along the beachfront after work without any suncream or sunglasses? Come on, you know you have been in this situation before...? I thought so!

Quite often we take things for granted, we are creatures of habit at times and simply assume the sunglasses are in our run bag, or completely forgot after our last early morning ride that the batteries needed re-charging. Try and get into good habits, prepare for little things, it will help with bigger preparations, such as race bags the night before the race the next day, or the long bike ride and all the nutrition you will require...

I try to stay one step ahead where I can, like leaving an extra gel, energy bar, a high factor sun cream & a towel in the car - you never know! I must admit, at some point, I have been guilty of all that I mentioned earlier and so it helps to prepare accordingly....even for training purposes.

A mind that is prepared, is aware and vigilant, it helps one to remain calm when nerves start to creep in. Having the quiet reassurance that all has been taken care of, all that remains is to execute your training session or the race itself.

Get into good habits of preparation, start with your training...

Ironman training with a full time "job"

There comes a point when you realise that unless you are a full time professional athlete, the reality is you hold down a full time/part time job (which pays the bills) and may possibly support a family at the same time. I witness this weekly when meeting up with my fellow training mates at group training sessions and hear the various stories that are shared, "my kids kept me up early this morning", or "I got back from work late yesterday and it ruined my training" or even "my wife says we are like two ships passing in the night.." These are common stories that one will hear no matter which country or walk of life you find yourself in... Its all about balance!

Now its easier said then done, I know, but if you sit and think about it, it's about priorities in your daily life and making sure that what is more important, takes preference. Training is addictive! You realise that the more you put in, the more you get rewarded with a rush of endorphins, possibly a better physique and a healthy if not more active outdoor lifestyle. Why would you want to sacrifice all this? again... balance!

Nothing need be sacrificed, however, if you find yourself yawning in office meetings, or "nodding off" during another boring presentation or perhaps too tired to be creative in your office environment, it may be a time to take stock and re-establish the correct balance, after all, an extra 3hrs on your bike before work in the morning is not going to pay the bond on your house at the end of the month?

Before I start a riot here, my intention is not to curb the enthusiasm of a new-commer to triathlon and the training required to race such distances as ironman, but merely to understand how important time management is, as well as those closest to you. After all, its the support of those who endure all your cranky moments during long and hard training periods that get you through your races... embrace their support, you will need it like your body craves an ice cold water sachet on a hot day of racing, 2km back!

So, can you hold a full time job and train for ironman? Of course you can, just dont lose track of the priorities in your life, you will still need to be responsible for them long after the final person has completed the race! 

Keep the Balance...

SA Triathlon Champs - Port Elizabeth 2011

The South African Triathlon Champs moved to the coast this year after being hosted at Germiston Lake, Central Gauteng for the last 2 years. Port Elizabeth is notorious for a bit of wind and it was with relief that we were greeted with a soft breeze, warm water and some cloud cover to ensure great conditions for a triathlon. As the day grew, the clouds disappeared and it did get rather hot but with the wind not blowing its usual gale, it was good conditions to race in.

The course consisted of a 1,5km sea swim which did feel a bit longer, a 2-lap 40km bike leg and a 3-lap 10km run leg along the coastline. Apart from the bike leg, the course layout was very spectator friendly and this is a real positive when hosting an event of standard triathlon distance.

Going out on the swim, felt good and fast, not much swell and the water felt smooth and clean, must have been the sand scrub of the hands before the start, thanks Bernard (Wyatt)... The bouys were positioned so that the crowds could get a great view on Shark Rock Pier as the 500 age group athletes covered the course.  As we approached the shoreline, trying to mark the bouys for a good line in proved a little difficult, this just meant an extra run down the beach towards T1. Running on the sand towards the transition area I realised I had a decent swim and came out of the water in 7th position overall.

 "In the yellow cap and white goggles"

The bike leg was a little deceptive as it seemed very flat but once on the course their were slight gradients that soon began to sap the energy needed to maintain a good average speed on the bike. I made up some good time on the first lap and was soon in 3rd position overall by the end of the bike leg. I had averaged 39.1km/h and needed to make up time on those in front of me. Being able to use my Garmin 310XT both on my bike and later on the run is a real convenience, giving me the splits and info I need accurately and fast! KZN's Gilbert Quevavilliers was a machine on the bike and built up almost 3 mins on 2nd position. I knew I had my work cut out at this stage as the clouds had disappeared and the heat started to take its toll on the athletes... Having experienced severe heat two weeks previous at the Midlands Ultra triathlon, I was not looking to spend any more time racing than I needed to!

"Start of the 2nd lap of the bike, just moving into 3rd position"

The run leg started well, although I was not really making up any time on 1st position, unless Gilbert had to stop, he had this race in the bag! I could see 2nd position about 300m ahead and tried to close the gap perhaps too quickly, after about 3km I had to maintain as I was spending more than what my legs could afford and had to back off a bit. A determined Marcel Roos from Eastern Province came past me at about 5km's and I was hanging on till the finish. I lost one more position to Ryan Peter, a fantastic runner and in the end had to settle for a respectable 5th overall and 3rd in my age group. My feet were shredded, the heat was becomming a real factor, I was just glad I had finished. My season was now done and looking back on it, I was really proud of what I had achieved, starting in Budapest for World Champs in Sept 2010 and finishing at SA Champs, Port Elizabeth... Time for some rest before the next challenge - 2 Oceans Trail-Run in April...

"Finishing 5th overall (3rd in age group)"

Quiz: How did Ironman originate?

A few Stories have been mentioned, I picked up this one on the net and it is quite detailed...so to a novice of the sport and one thinking of doing an ironman one day,  here is a good read...

The idea for the original Ironman Triathlon arose during the awards ceremony for the 1977 Oahu Perimeter Relay (a running race for 5-person teams). Among the participants were numerous representatives of both the Mid-Pacific Road Runners and the Waikiki Swim Club, whose members had long been debating which athletes were more fit, runners or swimmers.

On this occasion, U.S. Navy Commander John Collins pointed out that a recent article in Sports Illustrated magazine had declared that Eddy Merckx, the great Belgian cyclist, had the highest recorded "oxygen uptake" of any athlete ever measured, so perhaps cyclists were more fit than anyone. CDR Collins and his wife Judy Collins had taken part in the triathlons staged in 1974 and 1975 by the San Diego Track Club in and around Mission Bay, California, as well as the 1975 Optimist Sports Fiesta Triathlon in Coronado, California. A number of the other military athletes in attendance were also familiar with the San Diego races, so they understood the concept when Collins suggested that the debate should be settled through a race combining the three existing long-distance competitions already on the island: the Waikiki Roughwater Swim (2.4 mi./3.86 km), the Around-Oahu Bike Race (115 mi./185.07 km; originally a two-day event) and the Honolulu Marathon (26.219 mi./42.195 km).

Until that point, no one present had ever done the bike race. Collins calculated that by shaving 3 miles (4.8 km) off the course and riding counter-clockwise around the island, the bike leg could start at the finish of the Waikiki Rough Water and end at the Aloha Tower, the traditional start of the Honolulu Marathon. Prior to racing, each athlete received three sheets of paper listing a few rules and a course description. Handwritten on the last page was this exhortation: "Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life", now a registered trademark.

With a nod to a local runner who was notorious for his demanding workouts, Collins said, "Whoever finishes first, we'll call him the Iron Man." Each of the racers had their own support crew to supply water, food and encouragement during the event. Of the fifteen men to start off in the early morning on February 18, 1978, twelve completed the race. Gordon Haller, a US Navy Communications Specialist, was the first to earn the title Ironman by completing the course with a time of 11 hours, 46 minutes, 58 seconds. The runner-up John Dunbar, a US Navy SEAL, led after the second transition and had a chance to win but ran out of water on the marathon course; his support crew resorted to giving him beer instead.
With no further marketing efforts, the race gathered as many as 50 athletes in 1979. The race, however, was postponed a day because of bad weather conditions. Only fifteen competitors started off the race Sunday morning. San Diego's Tom Warren won in 11 hours, 15 minutes, 56 seconds. Lyn Lemaire, a championship cyclist from Boston, placed sixth overall and became the first "Ironwoman".

Collins planned on changing the race into a relay event to draw more participants, but Sports Illustrated's journalist Barry McDermott, in the area to cover a golf tournament, discovered the race and wrote a ten page account of it. During the following year, hundreds of curious participants contacted Collins.
In 1981 organizer Valerie Silk moved the competition to the less urbanized Hawaiʻi Island (called the Big Island) and in 1982 moved the race date from February to October; as a result of this change there were two Ironman Triathlon events in 1982.

A milestone in the marketing of the legend and history of the race happened in February 1982. Julie Moss, a college student competing to gather research for her exercise physiology thesis, moved toward the finish line in first place. As she neared the finish, severe fatigue and dehydration set in, and she fell, just yards away from the finish line. Although Kathleen McCartney passed her for the women’s title, Moss nevertheless crawled to the finish line. Her performance was broadcast worldwide and created the Ironman mantra that just finishing is a victory.

ref: www.en.wikipedia.org/wiki/Ironman_Triathlon

Quiz: Where did Triathlon originate?

Triathlon is defined as a three-part sports discipline comprising swimming, cycling and running. The 3 sports are contested as a continuous event without a rest. The triathlon can be an individual or team event over varying distances.

Triathlon history dates back to the early 1970s and originated with the San Diego Track Club. The triathlon was designed to be an alternative to hard track training. The first triathlon event was held on September 25th 1974. Don Shanahan and Jack Johnstone are pioneers in the history of the triathlon. The San Diego Track Club sponsored the event. The triathlon then comprised a 10km run, 8km cycle and 500 meter swim . In 1989, the sport was awarded Olympic status and featured for the first time at the 2000 Sydney Olympics in Australia. Since then, the sport has grown in popularity. In fact, no other sport achieved Olympic status in such a short time. Over the next decade, triathlon grew by leaps and bounds and soon gained recognition worldwide.

In 1989, the International Triathlon Union (ITU) was founded in Avignon, France, and the first official world championships were held. The official distance for triathlon was set at a 1500 meter swim, a 40km cycle and a 10km run – taken from existing events in each discipline already on the Olympic programme. This standard distance is used for the ITU World Cup series and was also featured at the Sydney Olympic Games.

ref: www.athleticscholarships.net/history-of-triathlon.htm

How important is Nutrition?

I am NOT an expert on this subject and wont profess to be either, however, I know from experience how important it is to know how to fuel your body. To fuel it in such a way so it may withstand intense excerise over a period of time...

My opinion would be to research before you purchase your nutrition and if you wish to take this subject seriously, why not consult with a nutritionist who may be able to help you understand what may be best suited for you...

Be careful of marketing tactics, dont assume a product will work for all types of activities, research first. For instance some products out there contain simple sugars, which simply put, will break down quicker and provide you with energy over a short period of time and drop off just as fast... when in fact you may require a product that has concentrated carbohydrates that helps to fuel your body for longer periods without the sudden spike in energy levels...

Again, my advice, research first...

In South Africa, there are quite a few brands one can choose from. PVM Nutritional Sciences is one of these brands and have been around for over 30 years (the oldest in South Africa). PVM stands for Proteins, Vitamins & Minerals and has a range of products that cater for intensity levels ranging from low to high and short distance events through to ultra endurance events. I am grateful for the support in which they have given me in allowing me to concentrate on my race knowing that the "4th discipline" of nutrition is taken care of before, during and after my race.

                     "Know your nutrition"

Lets give this blog a "tri" shall we...

My first post on this blog is open to those triathletes who have a question about the sport they havent found an answer for yet... Here are two of mine...

1. Is their such a bar/pub in the world called Tri bar? If so... where is it?
2. What size are the largest wheels on a time trial bike?

I look forward to your responses...

Keep tri-ing