Saturday 23 April 2011

Two Oceans Ultra Trail race 2011

After having used last years race as a trial run for a prologue to the Two Oceans race on the Saturday, the Two Oceans Trail race has become an official fixture to the weekends festivities. There are two versions of the trail race, a 10km trail and the longer 22km trail race.

Route description:

This should be done by experienced trail runners, rather than beginners. The route is quite tough, with exposed cliff sections and one tricky downward scramble (marshals were present). The first km is the UCT ring road loop, which takes you up to Rhodes Memorial. A gentle uphill to meet the Plumpudding track heading north around Devil's Peak towards Cape Town. These first few km's are very run able, with electric views of the harbour, Robben Island and the city. The romance is interrupted with a nasty uphill grind (this is trail running after all), which meets the start of the short bundu bash – an unfinished road. This scratchy scramble takes you to the jeep tracks again, and your legs can calmly rotate until meeting the long uphill to the cannons. This lung buster has you reaching Tafelberg road and some emergency water. The route crosses the road and takes the diagonal trail up to Oppelskop, where all your effort is rewarded with awesome views of Table Mountain. 

Swinging left, you are on the Middle Traverse, a pleasant contour that loops you around Devil’s Peak to the blockhouse. The scramble down to the Block House is to be done at a slow and gentle pace, but you can speed up again once meeting the jeep track. A nice shady downhill is next, followed by 'bastard hill' - an old trail that heads straight up the mountain.
 ref: Two Oceans Trail Run

5th position overall
Photo courtesy of Chris Hitchcock

Having negotiated the early climbs, I found the technical parts of the course which consisted of single track with loose rocks rather tough. At times walking/climbing was the only option to ascend almost vertical heights to get to the higher contour paths on Devils Peak. The views were breath taking and it was a pity that I couldn't just stop and take in the views, after all it was a race!

Newlands Forest was more familiar territory to me and negotiating some forest running, under the dense canopy of the tree's, led to some faster intervals. Not knowing where I was in the race, until my fiance mentioned my position at the finish line, I knew I had to keep my foot down on the pedal until I had finished. 5th position overall was very rewarding and my pre race nutrition tactic of taking my PVM Octane XTR with my gels instead of just water, worked like a charm. Using my 310 XT Garmin Forerunner also helped with altitude and its digital compass which I don't normally use, so navigating the course for the first time also became that much easier.

The weather played its part to perfection and a fantastic start to the Two Oceans weekend was had by all 800 athletes who took part. It must be mentioned that the online entries to this race were snapped up in just 3hrs earlier this year, showing the popularity of the sport and interest of incorporating this fixture into the Ultra running weekend.

Thursday 21 April 2011

We all started somewhere...

Having historically always been involved in team sports, cricket, rugby, ext... I decided in the summer of 2007 to have a crack at my first triathlon. I mentioned in a previous article that my only advice came from a local cycle store and having the benefit of hindsight, realised how basic that advice was. Needless, it was more advice than I knew at the time and I was determined that I would be competitive in my first tri...

The venue for my first tri would be the Brandvlei dam in Worcester for a sprint distance race, about 1,5hrs inland from Cape Town. I realised the weather wasn't going to play the part for perfect racing conditions and packed a thermal vest just in case. I did not have a wetsuit but did have a pair of surfing wetsuit "shorties" which I thought would be rather apt... As the weather would have it, we were faced with gale force winds and silly single digit degree's and we still had to get into the water!

As soon as the race started, I knew I was out of my comfort zone, I suppose the waves crashing into the shoreline in a "dam" may have added to my discomfort... My plan was to take off my wetsuit shorties after the swim and simply race in my tri shorts - nope, it was so cold that I continued to ride and then run in my wetsuit shorties, I was clearly no slave to fashion in the sport of triathlon. 1h27min later, I had completed my first triathlon and besides realising that I had loads to improve on, enjoyed the atmosphere and the vibe that is associated with multi-sport!

I would definitely encourage those new to the sport to enter a sprint distance triathlon to start with and build from there...

Tuesday 19 April 2011

My current speed weapon of choice
(click on blog to view the clip)

Listening to music whilst training, good or bad?

We have all done it at one point, whether you are one who enjoys 30mins in the gym before or after work, or those who are hitting the road accumulating "km's" in training for your next ultra.. the trusty mp3 has been you partner when you have trained on your own and/or when you have needed that bit of company to get you through the session...

I must be honest, getting through a long run or an interval session, their is nothing better than listening to a track that starts to improve in tempo just as you are heading towards the end of your run, dropping a few "house" beats or what ever your preference, aiding in keeping or increasing your cadence as you start to show negative splits... very satisfying!

What I have realised over time though is that the mp3 can aid and also potentially detract from your performance....

In aiding, the obvious factors is the companionship whilst training on your own, helping to assist you get through hours of training whilst listening to your favourite tracks, be it upbeat music for shorter faster sessions or chilled out music for the longer rides or runs...

In detracting, it would seem to take away the "feeling" of running/riding that you will be subject to in a race. Pounding away for hours with nothing but your breathing and the surrounding environment will be way different from listening to your favourite song artists. Purist's will say that by absorbing the environment enjoying the sights and sounds would be the best way to enjoy a ride or run... One must also mention the safety factors that would need to be addressed regarding mp3's whilst running or riding. Not being able to hear the traffic, especially in urban area's could potentially put you at risk, especially at traffic lights, stop streets, intersections, railway crossings, ext...

So the next time you put those little ear-pieces into your ear, whilst searching for an appropriate track before your training session, take these factors into account and always be conscious of the traffic and others around you...

Friday 15 April 2011

Dont forget yourself...

Those who will relate to this article will know exactly what I am talking about, for those that have yet to be bitten by the bug of multi sport and endurance events in general... read a little further...

Prior to your early morning and/or evening training routine, life seemed pretty different. For starters, there was no need to set the alarm clock for the early hours of the morning, traditionally reserved for those who either worked night shift or those who enjoy a good party! There was also no need to pack an extra lunch to combat the onset of starvation at 9am or to ensure that your training kit for the afternoon session was packed the night before so as to avoid being late for work the following day... Late nights after work/training are avoided as you know how this will impact on the following day in the office...and the possibility of it snowballing the rest of your week? Your weekend is the best time for lengthy training sessions as you have the time for recovering...

Now lets consider a normal lifestyle and then illustrate how these two routines differ... or should they?

Your "normal" scenario may be being woken up for work at a time when light is actually already filtering through your curtains. Perhaps the thought of going to gym after work, if you are not held up in the office after hours, crosses your mind. Returning home after a days work or gym workout, you are greeted by your family and perhaps a good meal, perhaps a glass of wine to complement it and good telly that normally sees you off to bed a little later than you would have hoped... Hey, who is watching the time anyway? This scenario filters through to the weekend where enjoying the company of friends and family take up most of your spare time...

These two scenarios seem imbalanced, however they needn't be. Although training is imperative in order to achieve goals of completing and competing an event, your body requires positive feedback from "yourself"...an unhappy "you" will result in unhappy training. I have mentioned the importance of balance before and the search for this will have a positive effect on your training and more importantly...You!

Its important to remember to enjoy the parts of your life that bring you happiness and satisfaction even during your toughest training periods. It is very easy to become too absorbed in your training that important aspects of your life become secondary... Don't forget the things that bring out the best in you, this will surely translate into your training, racing and enjoyment of the sport!

Thursday 14 April 2011

The importance of "Core" training - Part 2

This is a continuation from yesterday's Q&A with fitness and conditioning trainer Dave Giloi, if you missed yesterdays post, click on the blog for Part 1...

TB: As a triathlete, how can we benefit from core training?

DG: Triathletes can benefit from core training in that they will better be able to handle the demands of training. They will be able to maintain effective and safe postures while training/racing and use the correct muscles, operating from strong stabilizers. Power should increase through effective leverage as well as reduced injury risk.

TB: You currently train quite a few triathletes, how has core strength training improved their performances?

DG: So far all athletes have felt the benefit of having stronger cores and full body stabilizing function. Most note better times and less injury. Back aches while riding are reduced as well as neck pain, knee injuries, as well as control ( especially in off road pursuits where balance and stabilizing function demands are higher. Also by identifying weak core muscles one can prevent injury and even assist in speeding up recovery of some injuries. Nothing halts a training program more than injury so effective prevention and management is invaluable.

TB: Any advice for someone new to triathlon?

DG: Seek advise from a reputable expert on core training. Make core training a regular part of your routine and find time for it. Do not neglect it along with stretching. Train all parts of the core, not just the muscles you want to look good ( 6 pack ). Train with a variety of movements and do not let core and gym work dominate your program. It must compliment your training, not detract from it. Employing great posture all the time is also extremely effective in strengthening the core and improving posture. 30 min per week is not enough to effect big changes in posture but focusing on improving it all the time is a great way to make changes and see benefit.

TB: How many minutes a day/sessions a week should one look to spend on ones core?

DG: This depends entirely on your training schedule and available time. No less than two 45min sessions is recommended per week. Anything less than that is too sporadic for the body to respond and adapt. Bearing in mind also that one should not consider these sessions so much as core, rather intergrating the core with the rest of the body for a complete, smart body that is athletic and well conditioned. With as little dysfunctional posture and movement as possible.

TB: As an athlete, what is your next race/adventure?

DG: I plan to get my hands very dirty with the mountain biking race calender this year, if family and work responsibility will allow. With goals of the following :

* Cape Pioneer,
* Cape Epic,
* Sani 2 See
* Wine to Whales,
* Karoo to Coast
* 24 hour Challenge,
* Trans Bavians 24hr Challenge.

The Cadiz Freedom swim has also been thrown into the mix to keep things fun...

Wednesday 13 April 2011

The importance of "Core" training - Part 1

Over the next two days I will be posting a Q&A session with Dave Giloi, who specialises in personal training and conditioning. With over 10 years in the fitness industry, Dave discusses the importance of core training and why its a "must" for all those looking into multi sport such as triathlon. Dave is based in Steenberg Estate, Cape Town and over the past year has included specific core training classes for local triathletes. Tri Bren caught up with him recently and asked for his thoughts over a few questions pertaining to core training...

TB: What is the "core" area in our body?

DG: The "core" area in the body is the centre of the body, the muscles responsible for stabilizing the pelvis and therefore the lower back as well. They work together to keep a stable center and good spinal alignment, with or without load, standing, seated, moving and stationary. They include: The pelvic floor muscles ( according to mixed research ), external and internal obliques, rectus abdominus, transverse abdominus, multifidas, diaphragm, transversospinalis muscles. one cannot ignore the importance of the quadratus lumborum as well as erector spinae, iliopsoas. Not forgetting the adductors and gluteal muscles, which also attach onto the pelvis and help provide support. 

TB: Why is core strength training so important?

DG: A strong and well conditioned core is crucial to be able to put the spine into a good bio mechanical position to not only avoid injury but also to be able to impart powerful contractions of the rest of the body repeatedly. A weak core is like having a foundation of jelly and trying to build off of it. The levers of the musculo skeletal system require a rigid platform from which to operate. Without this, compensatory movements often take place and effective movement is compromised. It is also important not only to be able to achieve good positions but to be able to maintain them under high load and/or for a long period of time is also key to athletic success.

TB: Most of us think of core training as lying on the floor and doing various static excersises, is this true? 

DG: One important factor that is often mishandled in training is that not all core training needs to happen while lying down and in isolation of target muscles. A very effective concept to bare in mind is to train the the body as a team or unit. Isolating core muscles will strengthen them in isolation. Be sure to include the legs and arms in an attempt to teach all muscles to work together with your strong core. The core often links movement and force from toes to finger tips and vice versa and should therefor be trained as such. Train the core but also train the core to be a strong link between extremities.

Balance is another important modality which goes hand in hand with core but is not the same thing. The core muscles do contribute to balance, but so does every other muscle. Sucking the tummy in does not improve your balance just as balancing on a ball does not necessarily strengthen the core. Balance is another topic and another effective way to improve performance, but care needs to be taken to actually focus on strengthening core muscles by using them, not just by sitting or kneeling on a ball and assuming that will do the job.

Catch the 2nd part of this Q&A with Dave Giloi tomorrow where I ask him more specific questions on how triathletes can benefit from core training... Sign up as a follower and receive automatic news,tips and advice via email

Tuesday 12 April 2011

Ironman South Africa 2011 - round up

Near perfect weather conditions, aided by a steller field of professionals saw records broken through out the day at the South African Ironman in Port Elizabeth, South Africa. Below is full race details from the weekend's race...

A DAY OF RECORDS AND MEMORIES AT 2011 SPEC-SAVERS IRONMAN SOUTH AFRICA 
Source: Spec-Savers Ironman South Africa 


Friday 8 April 2011

PVM - i-Snack competition...

My nutritional supplements of choice! 

PVM are currently running a competition involving their i-Snack range... I will post information on how to win prizes such as Ipods, tomorrow... Alternatively click on the link on my blog page to take you to the site in advance...

Thursday 7 April 2011

Maintenance - When the body is sore

So you wake up in the morning and your calf muscles are aching, or you had a lengthy swim set the night before and now your shoulders and upper back feel like one tough piece of steak... Perhaps these and similar symptoms have resulted after days and weeks of consistent training.. How can we prevent this?

Honestly, the aches and pains are justification of strenuous training, a natural by-product. Its almost impossible to not endure "soreness" at some point during training, or for that matter after a tough race! Your body has pushed itself beyond its threshold, only to lift your threshold to a new level.

Ones normal reaction to pain is to have it sorted out AFTER it has already become apparent to us - this is unfortunately sometimes too late, especially if we are in the middle of an important training period and are forced to lay off so as to give our body time to recover... Together with a consistent training program, especially one that includes periods of rest in between training cycles, the athlete should consider a form of "body maintenance" during this period... allow me to elaborate...

If your training picks up in intensity, your body will no doubt start to feel the onset of fatigue, muscle aches and strains. It would be ideal at some point during your rest week/period to have a massage to release spasms & strains that if left alone, may result in something more serious, such as mild muscle tears. Your body will be utilising different muscle groups within the three disciplines and as such would require treatment (massage) to alleviate lactic build up in the muscles. Together with supplements that may contain sufficient levels of L-Glutamine, this should allow you to continue with your training at the required intensity.

Little things such as a massage, or visit to the physio/chiropractor for general body maintenance will increase your training period longevity.

Don't forget to look after your body, like a car needs a service to continue performing, so does your body require a check up from time to time in order to operate efficiently...and allow you to train for longer periods.

Wednesday 6 April 2011

INTERVIEW: Richard Murray

Recently I caught up with Elite triathlon athlete Richard Murray and asked him a few questions. He is one of South Africa's bright hopes for the Olympics in 2012 and those that follow. Currently he is in Turkey trying to pick up more ITU points in order to qualify for the Olympics... At just 22, he has taken the duathlon world by storm as a 2 time World Junior Champion and is hoping to emulate similar success in triathlon...

Name: Richard Murray
Age: 22 Years Old
Occupation: Triathlete
Studying (if anything): None , coaching soon!


TB (Tri Bren): Best achievements in Triathlon/Duathlon? (list 5) 
RM:
- 1st  U19 World Duathlon Championships Gyor 2007
- 1st U19 World Duathlon Championships  Rimini 2008
- 1st U23 SA/All African triathlon Champion 2010
- 4th Braschaat ITU European premium Cup 2010
- 8th U23 world Triathlon Championships Budapest2010

TB: Strongest Discipline?
RM: Running

TB: Heroes?
RM: Havier Gomez,Tim Don


TB: How many days do you train a week?
RM: 7days a week 16-22Hours

TB: Favourite race and why?
RM: Any Race in P.E , as this is where I beat the Formidable Erhard Wolfhaardt!


TB: What makes a good triathlete?
RM: Also called a Wet runner, in ITU Open water swimmer + 5000m Track athlete = Olympic Medalist! If you can swim you will feature, but if you can't run fast, you'll never win.


TB: Advice for anyone starting the sport of Triathlon?
RM: Best Sport there is, be clean , keep focused and enjoy every session! Stay modest, NOBODY likes a windgat! (wise-ass)


TB: One piece of triathlon equipment you cant live without? (besides your bike!)
RM: My Garmin forerunner 310XT! Without info, training is blind ,I think!


TB: Where will you be in one months time?
RM: Probably in Pretoria  training at the HPC, under Coach Lindsey Parry


TB: Best area for a training ride?
RM: Stellenbosh/Chapman's Peak ... Western Cape....FULL STOP

TB: Best Swim set?
RM: None... or 30x100 on 1:30


TB: Where would we see Richard Murray going for a jog?
RM: Durban Road, Tygervalley Road Northern Suburbs.

TB: Your future goals?
RM:
- Beat Erhard Wolfhard in an Olympic distance Race.
- Become #1 Triathlete in RSA.
- Get top 20 in World.-
- Represent RSA in Olympics 2012-Medal in 2016 and Win Gold in 2020.

My Sponsors:
Primary- BSG (business systems Group)
Biodiesel Centre ( Renewable energy sources)
Mom & Dad
TSA (Triathlon South Africa)

Product Sponsors :  PUMA , Rudy Project , Garmin , Axus.de  bicycles, Peptopro + I-Flex

To follow Richard's progress, you can follow him on these two site's...

Websites:

www.richardmurray.wordpress.com
www.richardmurray.co.za

Tuesday 5 April 2011

Ironman South Africa countdown...

With just a few days before Ironman South Africa (Sun, 10 April 2011) most of you who will be competing would have already sorted out accommodation, should you be travelling from outside the coastal city of Port Elizabeth and ready to be consumed by the vibe and atmosphere of an ironman event!

Needless to say, last minute bike checks, nutrition, race kit and your "A" game will be on most athletes minds. Try not to get too worked up, stay calm and methodical with your approach over the next few days. It is easy to get side-tracked by other athletes and the whole occasion that slowly starts to build up. Remember you have put in many hours of training over this last period, you deserve to be at the start line, so ensure you get there safe and sound!

Good Luck to all who will be competing, if its your first ironman race, remember to try and smile even when the body doesn't feel like it wants to, there will be thousands of spectators cheering you on by your name, willing you to keep up the pace and see you over the finish line... If you are a seasoned athlete, you know what you are about to get into again - all the best and wishing you a faster time than the previous race!

All the very best!

Tomorrow I will be posting an interview with one of South Africa's most promising athlete's in the sport of triathlon, Richard Murray

Sunday 3 April 2011

Fatigue or being lazy, how to tell…

This topic is a tricky one, but one that the athlete has to be honest about. We all know what its like to feel tired, fatigued and simply without any energy to muster getting off the couch or out of bed, let alone getting ready for a 12km tempo run...

Quite often its a result of a few weeks of hard training that  (the importance of a rest week can not be stressed enough) the inset of fatigue becomes apparent. This is a common occurrence with all athletes that train and especially those who put in high mileage for endurance events. Similarly we tend to feel less enthusiastic as we once were at the beginning of our training period and as a result the early morning wake up to get on the bike seems less tempting than it did a few weeks previous?

The trick is to be honest with yourself, are you too tired, or are you being lazy? If its the latter, then its an easy answer - " get on your bike", however if you physically feel drained to the point that it starts to affect other area's of your normal day, i.e work, ext... then use the time to recover. It is just as important to have rested adequately in order to give of your best during training as it is to stick to your training program in order to achieve your end goal.

The training program can be changed to suit such days when recovery is needed. However it is up to the athlete to ensure that "the candle is not being burnt at both ends" and sufficient rest time is included during your training week. This will ensure that the number of times you have to ask yourself whether you are lazy or physically tired, are greatly reduced!

To achieve genuine results and improvement, you must be honest with yourself in training...