Full Sus October 2014 by Full Sus #MTB

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October 2014, Vol 18

HASHTAG MOUNTAIN BIKING W IN

Cross-Tri World Champs pg08

Ladies stage racing

pg06

Win an Axis A40 MTB pg29

School XCE series wrap pg25

Ladies MTB

how to ride properly and safely, which is why I always encourage riders to sign up for skills coaching sessions. If you’re thinking of taking up mountain biking spare yourself the unnecessary bumps and bruises ladies, call your girlfriends and make an appointment with a reputable skills coach in your area. And if you’re not that new to the sport anymore remember you can always learn more on your bike, no matter how long you have been riding!

ON THEIR BIKES World XCM champion Annika Langvad leading the charge for ladies mountain biking.

One of the joys that every rider can relate to is the exhilaration that we experience when our bikes take us to some of the most breath-taking places on this planet, writes Joanna Dobinson and Kathy Crabbe. Mountain biking in South Africa is soaring and more and more women are getting their friends into our beautiful sport!

omen, being deeply relational beings, have found that their bikes not only provide a platform to get ﬁt and have a ball whilst doing it, but that their bikes also provide a place to form new friendships and deepen existing ones. Life is relational! What would life be, without being

surrounded by like-minded people in our lives? Biking, like any other hobby, provides common ground for women to bond! What better way to spend your precious few hours of free time than on a bike with your friends, surrounded by some of the most awe-inspiring vistas! Adrenaline soars, fears are faced and victories,

no matter how small are celebrated! As a skills coach, I have the privilege of coaching hundreds of women every year. The amount of women coming through Biking In The Bosch clinics not only blows me away, but also inspires me. Most ladies come to our clinics with a friend or four! There is not one day I leave the mountain untouched by the bravery that I have seen the ladies exhibit. Most ladies come to the clinics because their husband’s ride and they want to be able to enjoy time with them on their bikes. Others want to get over the fear of a past fall. Whilst others just see that mountain biking is the new golf and want to join in the fun. With mountain biking being an extreme sport it’s crucial to learn

ZOON CRONJE | NIKON

Getting Gals

Development Development has become a sort of catch-phrase in South African sports. It’s not just about developing future stars, it’s about producing stars from previously disadvantaged areas and mountain biking is no different. songo.info has had great success thus far in producing and nurturing male riding talent in Kayamandi, with Sipho Madolo representing South Africa at the XCM World Championships in June. But songo.info’s aim isn’t just to produce star mountain bikers, we want to improve the lives of all the kids who come through the programme, irrespective of whether they go on to become professional mountain bikers or not. But while the songo.info programme has always been popular with the boys we’ve recently been focusing on getting more girls involved too. The first step was to make cycling less intimidating and to address the specific needs of the girls, so we introduced a girls’ specific group. We focus on empowering the girls

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FS Editorial

Crime moves off-road!

o I thought I would start with the weather… again. In case you haven’t noticed it’s Spring! Now for you folk around the country who have summer rainfall or if you’re in KZN and have pretty much the best winters anywhere, this may not be as an auspicious occasion as it is for us drenched Capeys; down here it means earlier sunrises, drier tracks and despite what the hard core guys say much more pleasant riding! It’s all just better from here on in – roll on summer! The other reason to be upbeat this time of the year is that all the new bikes are pretty much here and we can all get to see, touch, feel, test ride and buy the latest bike porn out there! Yeah baby! I suggest you hook up with Full Sus on FB or Twitter to keep up with all the latest. On to a more sobering note and that’s the alarming crime stats but more pertinently the escalation of crime against cyclists that seems to be spiralling out of control. I was chilled to read Jaco Oosthuizen’s account of how he was savagely beaten and told bluntly that they weren’t interested in his possession they wanted him to die. (This happened on 14 September) Jaco

survived to tell the tale and to quote him: “We should not let things like this infringe on our right to freedom and make us live in fear” – a brave sentiment from a brave mtber, but where does it stop? How far does it go before someone dies or retaliates and there are fatal consequences? We tend to ride in remote areas, we live for quiet, remote areas that offer us the amazing escape the mountain biking affords us but more and more we have to resort to gated, fenced parks or ﬁnd ourselves riding in groups or in busy times of the day. Of course Full Sus advocates all these solutions but we also call on government both local and national to wake up, to protect its citizens and to at least be seen to engage, discuss and make every effort to put meaningful solutions in place. Of course we also have an obligation to ourselves and our families – so continue to use common sense: don’t struggle with any potential assailants, give them your stuff (I know it bites your ass doesn’t it!), ride in groups when at all possible, tell someone where you are going and make sure you have the local emergency numbers on your phone in case you

are able to call! Be vigilant! Be safe! To the woman who came storming past all of the riders waiting patiently for their turn down Mamba at the inaugural PPA Elgin MTB ride, shouting: “coming through! 30km rider! coming through!” – what a chop! What did you think we (doing the 42km ride) where doing there? Eish, you were selﬁsh, clueless and frankly downright annoying… time trail on Strava darling, not on a fun ride! (Yes it was timed but we all had the same problem.) It was a great ride by the way – well done to the organisers. Finally my last rant is to the dog walkers who we share the paths with. I am a dog lover but for heaven’s sake (and that of the dogs and riders…) please make sure you know where your dog is when you see riders approaching and if possible hold onto

it. For the record in Silvermine or Tokai dogs are supposed to be on a leash – no fun for the dogs (I get it) but no fun for either if it results in an accident. Right rant and rave over. Quick thanks to Johan and Gerda for once again being perfect hosts at the Greyton MTB Tour, a brilliant event once again. Thanks to Bobby, Bianca and the Specialized team for a fantastic media launch – products aside – you folks treat us exceptionally well and it is always a pleasure dealing with you – thank you! By the time the next issue comes out I should have just started my second Wine2Whales hopefully on a nice new bike too - I can’t wait and hope to see some of you there! See you on the trails!

SUS the winners In September we gave away four copies of Jacques Marais’ new Trails Bible, More Top MTB Trails. The following four lucky readers have each won a copy: Louise Sequeira (Benoni), Thabo Mamatshele (Isando), Nadia Van Wyk (Kempton Park) and Jill Black (George). If you didn’t win you can purchase your very own copy of More Top MTB Trails from any good book store or online from www.mapstudio.co.za for R250. In October and November we’re giving you the chance to win an Axis A40 mountain bike, turn to page 29 to ﬁnd out how.

www.mapstudio.co.za

SUS the altitude training at Sea Level - Part II

o Rich and I are now into the swing of things. First things first, we visited the Bike Plus Altitude Centre for our introduction and assessment. Nervously we sat down on the fancy Watt Bikes (which are really cool!) in the space aged fish tank – Matt briefly took us through the workings of the Altitude Centre, showing us how

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the air is “scrubbed” of oxygen and pumped back into the room with some 7% less oxygen in it. There are two independent measuring stations that show the percentage oxygen as well as the equivalent altitude that you are simulating. A few minutes into the training session I mentioned to Matt that I felt a little light headed like I was sucking air in through a straw; I asked if it was the “placebo” effect – he laughed and said “no way! This is what it’s about – there is less oxygen – your body is working hard and the idea is to get it used to working effectively with less”. After 15 minutes we were ready for our test: ﬂat out for 3 minutes! With this data our power bands were set; these form the bases of all the classes thereafter. We were back two days later for our ﬁrst class – having remembered all our settings we were handed our shiny new

Dr Mike Posthumus, Rochez O’Grady, James Thornhill-Fisher, Sarah Walker, Jeanne-Louise Wiese, Erik Kleinhans & Diana Carolin Rogue Contributor: David Bristow Photography: Ashley Attwood, Oakpics.com, Cherie Vale Newsport Media and thinkstock.com. Contributors: Caren Mills, Diana Carolin, Nikki Haywood, Gary Kroukamp and Debbie Stopforth. Printing: Paarl Coldset (Pty) Ltd Published by: Integrated Media Disclaimer: The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media.

info “cards” – we linked up our heart rate monitors and once the class had started all our info popped up on the two huge TV’s, for all to see! Literally nowhere to hide – your cadence, watts and heart rate are all up there – talk about motivation! The nice thing however is that you are all working to your “zones”, so despite everyone being in the same cadence band your “wattage” is unique to you. I really loved this way of training! It makes much more sense. Like most instructors there is a little bit of masochist in all of them and Matt didn’t disappoint. All classes are 40 minutes long, which believe me at 3 000m is all you need, and Matt gave us 15 second sprints at least 150rpm, every 5 minutes. Sounds easy but with the “thinner” air and having to get back into your target zones this becomes an interesting challenge. For the record it is really hard and the lack of air is a challenge! I really and truly had a blast. Two classes down and both times it’s a stunning workout – but here’s the kicker: recovery is unbelievable. Within the shortest possible time you feel as if you

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haven’t done half of what you just did. Ok so what are the long term benefits – I can’t say yet. But if the theory that I am hearing plays out, then it is going to be well worth it. If you think of all the Kenyan distance athletes and how they perform after high altitude training there has to be something to it! I have no doubt that my physique plays a big part in my level of performance but if it is going to benefit a buffalo like me then I see huge benefits for all! I’ll keep you posted.

For more information, rates and class availability go to www.bikeplus.co.za

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s w ne

FS Ladies MTB

FS News

from page 1

Above: Joanna Dobinson taking to the air to prove that girls can do anything the guys can too. Below: The Diepsloot Mountain Bike Academy recently won the Gauteng leg of the Inter School XCE series with the help of their dominant girls team.

involved in the programme through cycling, promoting a healthy lifestyle and reinforcing the positive effects of strong female bonds and role models in a fun environment. We have introduced weekly girls’ only rides which are taken by Sipho Madolo who has risen up through the program with great success. The focus of this session is for the girls to gain conﬁdence and basic skills on a bike in a fun environment. In addition to this we have allocated girls only time on the BMX track, so the girls are able to ride without the fear of being jostled and bumped by the boys. Whether there is one girl or ﬁve on the track, this time is strictly for the girls with coach Darryn Stow being available to give

Kathy Crabbe is the General Manager of Songo.info. To ﬁnd out more about the great work they do, follow @songoinfo on Twitter.

Convincing girls to take up MTB Girls and ladies are slowly starting to eat into the male dominance in mountain biking. The Spur School Series, One Movement’s School XCE series and charities like songo.info and the Diepsloot Mountain Bike Academy are encouraging girls to take up mountain biking, while the exploits of riders like Mariske Strauss and Ariane Kleinhans prove that ladies make great role models too. Starting young might be the key to sporting success, but you’re also never too old to start mountain biking either. You don’t have to be competitive; you can just ride for the pure joy of it. Go on give it a try.

Joanna Dobinson is a Specialized Women brand ambassador and the owner of skills coaching company Biking In The Bosch. Follow her on Twitter at @BikingInTheBosh.

n September, Specialized Bicycles South Africa gathered the South African cycling media for a couple of days of riding and product info talks, at the Ride In Café, outside Stellenbosch. Whereas last year the focus was on tech-talk this year riding was put ﬁrmly on centre stage and despite the Irish weather (Bobby Behan was in his element) everyone was stoked to ride. The media were treated to three test rides on their choice of the 2015 Specialized bikes, with the Enduro and the Evo versions of the FSR Stumpjumper and Camber proving very popular. New for 2015 are wider rims on the Specialized trail bikes, meaning you can run lower air pressures and 30 tooth chainrings on XX1 equipped S-Works Stumpjumper and Enduro models. The S-Works Epic will still come specced with a 34 tooth XX1 chainring through, so trail shredders will have an easier job getting up the mountains and race snakes will still be able to tap out the kays on district roads at a phenomenal pace. A big focus of the event was the ladies range, with the stunning Era stealing the show. The updated Rumor also looks glamourous while it was great to see Cherise Stander racing the RECM boys and Bobby up and down the Jonkershoek trails on a Fate ladies hard-tail, with a massive grin on her face. There were a few crashes too, with two members of Tread’s crew going down dramatically, but fortunately not seriously. The most talked about incident though involved a former Springbok rugby player and Specialized brand ambassador who

proved that skill isn’t a necessity for high speed descending, much to everyone, who saw him rampaging foot out and ﬂat out’s, horror. Thanks again to Bobby, Bianca Grobbelaar, Harry Orr, Fannie Kok, Christiaan Hattingh and Kristy van der Linden of Specialized for putting on such a great event! And to the RECM team riders and Theo Blignaut for taking time out of your schedules to ride with us slow media guys. A special congratulations must go to Erik Kleinhans who went on to win the Karoo to Coast two days later! It topped off a rather good weekend of the Kleinhans family, after Ariane won the inaugural Swiss Epic with Annika Langvad.

CHERIE VALE / NEWSPORT MEDIA

The songo.info groms, the future stars of the MTB world.

dedicated coaching. We will be introducing monthly skills training with Specialized Women’s ambassador Joanna Dobinson as well as quarterly girls social rides led by professional MTB athlete and songo.info trustee, Cherise Stander. These rides will be open to all girls and lady riders with the aim of providing the opportunity for songo.info girls to socialise with other female riders, and provide encouragement, a support network and mentorship for the girls, while they get out and enjoy the outdoors and local trails.

Specialized 2015 Launch

Hylton Turvey showing everyone how to really ride the Enduro

News Cont. FS

2014 MTB World Champs Show your support for Qhubeka

Manon Carpenter capped a ﬁne season by claiming the World Champ’s jersey ahead of her Team GB teammates.

he 2014 Mountain Bike and Trials World Championships took place from the 1st to the 7th of September in Hafjell, Norway. For the South African contingent the 2014 World Champs proved to be a tough challenge with only James Reid (XCO U23) managing a top ten position. There was huge disappointment in the shape of a DNF for the young Bianca Haw (Junior XCO) while a ﬂat tyre scarpered Greg Minnaar’s title defence. The talking point of the crosscountry races was the number of riders embracing full suspension technology. Not too long ago it was only the Specialized riders turning out on dual sus XCO bikes, but the 2014 World Champs saw Nino Schurter sporting a 27.5 Scott Spark full sus and the newly crowned Wold Champ, Julien Absalon, raced to victory on a BMC Fourstroke

FS01. These are exciting times to be a weight weenie… look out for short travel dropper seat posts on the UCI MTB World Cup circuit next year as the courses get even more technical. In the downhill the show was stolen by the long flying Josh Bryceland who overshot the final jump, while trying to carry all the speed he possibly could, and broke his foot landing in the flats. The post run exchange between him and Minnaar has quickly entered MTB folk-law. “I didn’t want to brake for that jump” Bryceland said, “I saw” was Minnaar’s deadpan response. Meanwhile Gee Atherton claimed the World Champion’s jersey while in the ladies race Manon Carpenter capped a magnificent breakthrough season by adding the World Champion’s title to her World Cup overall series victory.

f you like to wear your heart on your sleeve, or ankle, or head, then you can do your bit for Qhubeka by purchasing a Qhubeka Hope or Bicycles Change Lives t-shirt (R300), a Qhubeka Bicycles Change Lives kiddies t-shirt (R100), a pair of Qhubeka cycling socks (great Christmas gift idea for only R40), a Qhubeka CEN certiﬁed helmet (R300), or a 2015 PDF Calendar (R50). 100% of the proﬁts go towards the Qhubeka programmes, so you’ll be supporting a good cause while you’re shopping too.

All purchases can be made by emailing info@qhubeka. org or you could just donate to their cause by going to www. qhubeka.org and help them get kids on bicycles.

SUS The Results Elite women XCO: 1. Catharine Pendrel (CAN), 2. Irina Kalentieva (RUS) 3. Lea Davison (USA).

Elite women DHI: 1. Manon Carpenter, 2. Rachel Atherton 3. Tahnee Seagrave (All GBR).

Elite men XCO: 1. Julien Absalon (FRA), 2. Nino Schurter (SUI) 3. Marco Aurelio Fontana (ITA).

Elite men DHI: 1. Gee Atherton (GBR), 2. Josh Bryceland (GBR) 3. Troy Brosnan (AUS).

SA’s Elite Men XCO results: 42. Philip Buys and 55. Rourke Croeser.

SA’s Elite Men DHI results: 21. Andrew Neethling and 30. Greg Minnaar.

David George Ban Lifted

x-Full Sus contributor and professional mountain biker David George has had two months knocked off his doping suspension by the South African Institute of Drug-Free Sport. George’s ban was set to expire at the end of November but with his appeal for the reduction being granted he is now once again free to compete as of 4 September. In the official SAIDS statement notes that “the reduction was in line with the SA Anti-Doping Rules (Article 10.5.3) where an athlete provides substantial assistance to an Anti-Doping Authority… [Though] the details of the substantial assistance will not be disclosed as investigations are still ongoing and disclosure will reveal the testing strategy of the agency. Cycling South Africa, WADA and the UCI have received the detailed reasoned decision.”

FS Ladies’ Stage Racing

You have to be a tough cookie to survive and thrive on the rugged trails of the Bridge Cape Pioneer Trek.

i n n g u FOR THE PIO p e d r NEER a H

WWW.OAKPICS.COM

In September Diana Carolin found out, much to her excitement, that she’d be racing the Bridge Cape Pioneer Trek in the mixed category for the Craft Racing Team. With just over a month to go before the start of the race we asked Di to share her crash training plans and psychological build-up with us.

Diana Carolin is a sports’ massage therapist and a passionately competitive mountain biker. Keep up with Di’s Pioneer build-up and race by following her on Twitter @di_carolin.

fitness and strength is very important for successful mountain bike racing. Being a woman it takes some serious training to be fit and strong enough to ride this rough terrain, to push your bike up unridable climbs and to carry it across rivers, especially if you’re racing with a guy in a mixed team. In order to be competitive and cope with the strains of the race you need to watch your weight and make sure that you eat healthily to keep your immune system strong and energy levels up. It takes a tough cookie to do these stage races. You have to ride in all types of weather, from 40 degree heat to flash floods, up and down mountains, through mud, sand and rivers, and if you fall you have to pick yourself up, HTFU and carry on. Being a woman in a sport still dominated by men you do come across some men with big ugly egos, who hate being passed by a woman and will do just about anything to prevent that happening. You also get the plonkers who suck your wheel for kilometre after kilometre, without doing any work. But there are many more perks than downsides to being a lady on the trails, and I write this with a big grin… We get to stand on the side of the trail and smile and flutter our muddy, dusty eyelids when we have a mechanical or a flat and most of the time some chivalrous male on his shining stead stops to help, while we stand by and utter profuse thanks. We also get to hang on to our partners pockets when we ride in mixed teams without one iota of embarrassment. Being pushed or pulled is a given, as a female rider,

WWW.OAKPICS.COM

or those of you who don’t know the Pioneer it’s a seven day MTB stage race which covers 570 odd kilometres, and climbs nearly 12 000 meters, through the Karroo and Garden Route. It passes through the towns of Oudtshoorn, Calitzdorp, Prince Albert, De Rust, George and Herold, the terrain is tough, technical and very challenging. It’s a race I wanted to do for so many reasons: the challenge, the camaraderie, the hospitality, the thrilling singletrack, and the sense of achievement when you cross the ﬁnish line each day! This is the race with soul! That said, I have seven and a half weeks to prepare. Eeeekkk!!! Normally you need three months, minimum, to prepare for a stage race of this magnitude. I did the race two years ago, as a solo lady, so thank goodness I have some idea of what to expect. Fortunately, recently I have had a good rest after the World Marathon Champs and have been doing lots of long base mile rides which are very important for endurance. A few weeks ago I started boot camp at Ab-Solution in Hout Bay because general body

Getting a helping hand is part of the race, trust us you’ll need one every now and then.

Di’s Stage Race Tips ◆ Eat healthily in the lead up to boost your immune system. ◆ Don’t be too proud to take your partner’s pocket. ◆ Batting your eyelids can help you get help with a mechanical (it worked for Ariane Kleinhans!). ◆ Stay in a B&B if you can, it can be difficult to get a good night’s sleep in the tent village. ◆ Take a teaspoon of cement and harden up. if we are expected to keep up with the guys. I have found that at the toughest moment in a race when you are dying quietly at the back of a racing bunch or struggling up a particularly steep climb you will feel a hand on your back giving you a shove. To those men, those angels I say “thanks” from every aching muscle in my body. Another perk of being a lady

is that you can play the princess and book accommodation along the race route. After all we need our beauty sleep and comforts, and honestly sleeping in tents all in close proximity to each other can be quite disturbing with the farts and snores that go on throughout the night. Something that has started happening recently and I believe is long overdue, is that equal prize money is being given to women and men. The Bridge Cape Pioneer Trek started the trend and I am pleased to see that other big events are following their lead. We ladies race just as hard as the men over the same terrain in these races, why shouldn’t we receive the same reward if we podium!? On the whole preparing for a race like this you need to make sure you put in your hours, watch your nutrition, rest well and know that you will be eating many spoons of cement along the way (that’s mountain biker lingo for “harden up”). Luckily I have a great team mate, a nice strong man, and a great sponsor for support which is crucial to a great racing experience. Big thanks to all whom have made it possible for me to do this race again and happy training everyone. See you there!

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FS Ride Report - ITU Cross Tri World Champs

Michael Lord came 2nd in the junior men’s race

Before Caren Mills got into mountain biking in a big way she was just a social runner, but with an Epic behind her the competitive bug bit and she moved into off-road triathlons with the Xterra series before qualifying for the 2014 ITU Cross Tri World Championships in Zittau, Germany.

y first ever triathlon was off road; the 2014 Xterra Grabouw. It included a 1.5km swim, a very tough 26km Mountain bike and a 12km run. Surprisingly, I won my age category and qualified for Xterra worlds in Hawaii. That was all good and well, but once I started doing some research I realised that you don’t really win anything other than an entry into the event and that the costs to get to Xterra Maui were ridiculous. A friend told me about the ITU Cross Tri race in Limpopo that doubles as the South African and African Championships. She said if I won that I could qualify to go to Germany to compete in the 2014 ITU Cross Triathlon World Champs in Zittau, and represent South Africa. The costs were a third of going to Hawaii so I was keen to compete. I competed and won my age category, qualified and was thrilled that I’d be off to Germany. But I only had 13 weeks to train for the big race, fitting training sessions for two disciplines into a day and trying to manage 3 children. With three weeks to the race I did the first leg of the Hout Bay Trail run and fell in the last five meters of my leg of the relay and broke my finger! I didn’t even think of cancelling the race, the deposits had been paid and I was going anyway.

So with swimming out of the training schedule, with two weeks to go I pulled my calf on a run with my husband, so I was confined to the stationary bike for the last couple of weeks. Race day arrived without any further injuries, but having scouted the race route in preparation, the pouring rain that has woken me in the early hours of the morning had me worried about the already technical mountain bike course. I lay awake strategizing in preparation for my 09:30 start. Before the race start we were assigned to a designated waiting area, before being called down to the start line, from which we’d sprint into the water. I knew I had to get a good start so that no one could bash my broken finger. When the gun went I sprinted in and was on my own about 30 strokes into the swim. With only about 150 ladies in the age group ladies world champs and the men starting separately the swim wasn’t too chaotic. I could just swim the 1.5km leg and look after my finger. I came out of the water in the midfield and raced through transition towards the supersized style, which lead onto the MTB course that had been haunting me since I arrived in Zittau. When it came into view and I saw two girls ahead of me, one German and the other British. The German

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Representing SA at the Cross Tri World Champs

The muddy marathon course took its’ toll on Caren “Mayhem” Mills.

lady was moving fast and as we approached the ramp I could see that the British lady was starting to slow and hesitate! I could not afford to even think about slowing, I had to pick up the pace and get to the style before her. I was never going to make it before her, so I just hoped she would pull to one side so I could make it past. At the ramp she put her foot down and I moved to the far right, we touched bars… but not hard enough to go down and I made it over my supersized style. After that I could just focus on the race. I had borrowed one of my cycling buddies, Phil’s bike but with his 34 tooth chainring, the 1 800 meters of climbing in 36km and the fact that I’m used to running a 32 tooth chainring on my 1 x 11 setup I ran out of gears a few times on the climbs. I loved the course even with the conditions. I had pasted two of the technical sections without a problem and while approaching the 30km mark where there were two technical rocky descents I kept reminding myself of Conrad Stoltz’s advice to “just keep the momentum and keep your backside as far back as possible and let the bike go.” Sometimes it’s easier said than done! I had made it down the ﬁrst one but just at the end the girl in front of me stopped and I had to quickly get around her and carry on, but as I did I heard a few swear words from behind as the guys, who’d started half an hour later, were catching us.

When one passed me I realised he was a South African and I followed him down the next technical section. To our left a guy went over the bars and I just had to refocus and make it through the rest of the technical descent and then ride out the remaining 6km of the MTB leg. Back in transition and off the bike my legs felt like lead. I could only hope they would loosen on the run. The crowds were great and I had terriﬁc family support, which always helps, but still I don’t have much to tell about the run itself. A few people passed me, but my calf was feeling okay and eventually crossing that ﬁnish line was the best feeling! It was a great experience to represent my country and the German organisers put on an amazing race. I placed fourth in my age category for which I’m happy considering my injuries. My next goal, if I get the funding, is the Xterra World Champs in Maui!.

Caren “Mayhem” Mills is passionate about being outdoors: anything from surﬁng, SUP’ing, paddling, running, swimming and most of all mountain biking. She has three wonderful children, so when she’s not running around after them she’s outdoors. Follow her on Twitter @CarenPlanting.

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FS Trail Angels

THROUGH MTB Nikki Haywood of Trail Angels has nursed many a rider from screaming with fear to shouting with enjoyment, from battling up small hills to competing in races, from just living to self-actualization, here are her tips for getting more conﬁdent yourself and gaining more out of mountain biking than just ﬁtness and fun.

eeing someone hardly being able to get on their bike and shivering with fear to three months later having the conﬁdence to tackle singletracks rides that would normally be aimed at experienced mountain bikers only is exceptionally rewarding for skill coaches. That is what we do at Trail Angels; it is a life changing experience, because the improvement in your riding ﬂows over into every other part of your life.

Here are some great lessons that I’ve learnt through coaching the girls (and they apply beyond mountain biking too): ◆ Conﬁdence and believing “I can” goes a long way. ◆ Realizing that commitment, perseverance, determination and grit produce results. ◆ Feeling alive by living in the moment while riding the singletracks is amazing. ◆ Challenge yourself to step out of your comfort zone and believe you are going to survive the experience. ◆ Always expect the unexpected and you will never be disappointed. When I started riding on the mountain in 2006 I was one of the few women training in Tokai forest. It was a very male dominated sport with the races on offer aimed largely

at men. They were marketed as tough, hardcore, events for the male population. The odd female cyclist was seen as a crazy adrenalin seeking woman. However in the last eight years the ratio of women to men mountain bikers has increased so much. Nowadays the mountain is full of ladies, and we enjoy every moment. So what has led to the increase in female mountain bikers? Mountain biking is one of the fastest growing sports amongst women. Over the last few years many more family friendly races, with kiddies’ distances and less tough billing, have been added to the MTB calendar. This has led to more women participating in the sport. There are also a few ladies speciﬁc races where women can participate without any pressure from men on the trails. Many of the multiday stage races offer the opportunity for couples to ride as a team, in a mixed category. This has encouraged women to participate with their partners and it’s not just in racing where couples spend time together on the bike, it’s a great excuse to train together too.

Overcoming Obstacles Having worked with women riders for the past two years, I have made some interesting observations as to what their fears and worries are with regards mountain biking. A large percentage fear falling and hurting

Promote your Cycling Group with

FULL SUS Full Sus would like to offer our services as a platform to promote your social cycling sussed@fullsus.co.za with your group’s name, the town you’re active in, the days you ride and a link to the group’s Facebook page or website and we’ll put together a directory for our readers.

Join a social riding group, it’ll boost your desire to get out on your bike.

themselves as they lack the skills needed for mountain biking. Many women also ﬁnd it really hard to step out of their comfort zone and mountain biking surely does provide a platform to do this! Also quite a few women don’t have anyone that they

can ride with on a regular basis. Their husbands/partners put too much pressure on them during the ride and they end up feeling inadequate and despondent. Taking all of the above into consideration, I found there was a massive need to provide a facility for women to get involved in the sport from an entry level. So… two years ago Trail Angels was conceptualized. We operate out of the Trail and Tar bike shop in Tokai. I started out by taking a group of about six girls on an hour ride once a week. Through word of mouth the group has grown to offer six rides a week to more than 40 ladies (and it keeps growing). We are a group of like-minded women looking to enjoy mountain biking on a regular basis during the week and we offer a variety of rides from beginners through to advanced riders. We’ve found it’s essential to offer a non-competitive environment where everyone feels conﬁdent to ride at their own pace without feeling any peer pressure. And being part of a group motivates women to ride regularly. It has been a huge eye opener for me to see how mountain biking has not only been a physical journey for the ladies, but it has opened their minds to realize that there are many life lessons to be learned through mountain biking.

“I have seen incredible growth in both mind and body amongst the women. For most of them it has been a life changing experience.”

group. Drop us an email to

NIKKI HAYWOOD

life lessons

NIKKI HAYWOOD

The Trail Angels, out on a ride, enjoying the beauties of the Cape

I can honestly say that I feel very privileged to be a part of every woman’s journey who has joined the Trail Angels. I have seen incredible growth in both mind and body amongst the women. For most of them it has been a life changing experience. Some women ride for fun, some for ﬁtness, for comradery, to improve skills, to feed their soul, to train for an upcoming event... and so the list continues. It is up to us recreational riders, weekend warriors and amateur racers to make everyone stand up and notice the impact women are having on the sport of mountain biking and the impact the sport of mountain biking has on women.

Nikki Haywood is passionate about encouraging women to mountain bike. With a degree in Sports Science, four Cape Epics done and dusted and the owner of a popular Pilates Studio and a Ladies Mountain Biking group called “Trail Angels”, she really thrives on seeing what a positive impact exercise can have on women’s lives. www.trailangels.co.za.

INTRODUCING STAGES POWER METERS TO SOUTH AFRICA

THE POWER METER FOR EVERY RIDER

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

FS Trails

g n i duc

o r t In

e h t

P T GR

Get off the beate n track and enjoy forest trails and g-spot style singletrack in the heart of the Garden Ro ute at the Garden Route Tra il Park.

Here’s a four-letter word you want to add to your vocabulary, bru: GRTP. Confused? Don’t be, go ride the new Garden Route Trail Park, and you’ll understand my stoke. Photographs and words by Jacques Marais. Local Buzz You may think you know the Garden Route, but I’ll take side bets not many of you have been up the Karatara/Ruigtevlei/Barrington Road. Here’s the thing though – the new Garden Route Trail Park is going to change this pretty quickly. This rural corner immediately to the north of the N2 highway consists mainly of farmland and forestry plantations. Good news for mountain bikers heading this way, as more and more private landowners are creating trails to drive outdoor tourism. Even better if, as in the case of GRTP, the single-track links into nearby Farleigh Forest Trail Network, which allows

you an additional 50km of riding, including some lung-buster climbs. Sedgeﬁeld (15km) and Knysna (30km) are an easy drive away if you want to experience the beach thing, with exceptional sea kayaking, surf-skiing, snorkelling on offer. And the restaurants, pubs and delis rock if you need to feed that post-ride hunger.

Trail Low-Down Rumour has it that forest elephants still roam within the dense Farleigh bush, and I for one have seen their massive droppings amidst the bracken here. I doubt you’ll see them or the nocturnal leopards further down on the Garden Route Trail Park section, but there will be porcupines, touracos, lynx and the odd serval, for sure. The guaranteed ‘wild life’ will be experienced from the saddle though, as you give it gas along fast and ﬂowing trails designed by a mountain biker for mountain bikers. Start off from Reception (near the kick-ass Pump Track), immediately heading to the mountains along a gravel road by-passing the milking sheds. Say goodbye to the cows and look out for a sign to your left onto the Yellow Trail (Forest Frenzy) just before the 2km mark. A few berms and jumps zig you into a thick, wooded area along a small stream,

“Rumour has it that forest elephants still 12 roam within the dense Farleigh bush.”

Trails

where are we?

In the heart of the Garden Route the GRTP is tucked away between the off the beaten track villages of Karatara and Rheenendal. It’s real Kringe in die Bos and Fiela se Kind country so pack a good South African book, your sense of adventure and nostalgia along with your bike for this trip.

Getting there From Knysna drive 20km towards George on the N2, turning right at the Ruigtevlei/Karatara sign. From George on the N2, look out for the Rugtevlei/Karatara sign on the left about 5km after Sedgeﬁeld. Cross the railway line and drive for 18km, then follow the sign to Barrington. At the T-junction turn right and look out for GRTP on your left.

as ‘Moderate’, there are moments on Jungle Fever when you’re at warp speed so you’re bound to be tested. I ploughed up a sizeable section on the downhill to the river, but it had been raining with quite a lot of clay build-up. Anyway, that’s my excuse and I’m sticking to it… Once you run out of Red, jol back home on the Crazy Creek Blue Route: berms, bridges, kickers, it is all there, but the beauty of the GRTP routes are that you can ride within your capabilities all the time, irrespective of whether you’re a Rookie or Pro. More information on what is undoubtedly one of the Cape’s top new trail park destinations, go on and visit www.gardenroutetrailpark.com.

with a gentle ascent out into open terrain where I joined the Blue (Crazy Creek) Route around 4km. An ess-bendy chute bangs you down towards the river, with some superb track built here within the shade of ancient trees. I think this proved to be my favourite part of the ride, with that ‘Lord of the Rings’ deep-forest feel you sort of expect when you visit this part of the Garden Route. There’s a lot of criss-crossing and looping and dipping and diving as you switch from Blue onto the Red Route (Jungle Fever), but fortunately you get a map as part of your permit when you pay at Reception. Although all the routes are rated

A F R I CA N1

Eastern Cape

Western Cape Port GRTP Elizabeth ◆ N2 Knysna

SUS the Garden Route Trail Park: Grading: Intermediate (technical when wet) Duration: 90minutes – 2hours Conﬁguration: Circular: 3 Loops totalling around 20km Start Point: GRTP Reception near Barrington Terrain: Purpose-built single-track Post-Ride Beer: There’s a coffee shop on hand; and maybe Carmen will

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

sneak you a beer!

www.mapstudio.co.za

Must-Do Event: TRAILMANIA is a virtual MTB Enduro Comp, held at GRTP Access: Your R50 permit allows you a full day of riding Cell Reception: Reasonable coverage on trail Accommodation: Stunning self-catering chalets on the farm Local Contact: Rob Dormehl – (082) 802 8103 GPS: S33.55.01 E22.51.46

WIN

TEAM ENTRY

THE ULTIMATE GARDEN ROUTE RIDE

KNYSNA 27 FEB - 1 MARCH 2015 The cycle shop/club/group which secures the highest number of entries by 17h00 on 14 November will win a free team entry. To qualify, use your shop/club or group name + team name when completing the entry form. Winners will be announced on Friday 21st Nov 2014

DAYS STAGES

WWW.GR300.CO.ZA

FS Suspension Maintenance Part Two

of a service Last month we discussed the importance of taking care of your fork and highlighted why it’s important to get it serviced regularly. This time we’re looking into the mechanics of fork servicing, from costs to time-lines, so read on.

y now you know that you should be sending your fork into your local bike shop for a minor service (basically an oil change) at least every six months. Every second service will be a more comprehensive service and if you ride more than three times a week you should be keeping an eye on the hours you’ve done on your bike and schedule your services more regularly. But what happens to your fork when you take it into your local bike shop for a service? This month we demystify the servicing process. Some bike shops are accredited to service Fox, Leftie, RockShox and/or Specialized Brain equipped forks, but the most likely event – especially for major services – is that the fork will be stripped off your bike and sent to the various distributors for an expert service.

Here’s how that process works: You take your bike to the store for a service, telling them the fork in particular needs to be serviced (we hope you phoned ahead to book). The store strips the fork from your bike and logs it for collection by the distributors’ courier. This can be a point of delay, as the courier might only be able to collect the next morning if the service is logged in the afternoon, so if you want to expedite the process get your bike in early and let the shop know it’s coming in so they can schedule the collection. On receiving the fork the distributor confirms the level of service the

Due to the high performance nature of the forks they need to be serviced at regular 25, 50 and 150 hour intervals. The 25 hour oil change can be done in store and

Your rebound damper needs to be serviced every 100 hours for both Fox and RockShox forks

50 hour air spring service can be done by some certified stores. But the 150 hour or annual service, including the full Brain damper cartridge service, must be done by Specialized at Fox requires oil changes every 30 hours

their Stellenbosch service centre.

In Store Service It’s a good idea to find out if your local bike shop is accredited to perform the service themselves or if they’ll be sending your

Worn wiper seals can lead to expensive wear and tear on your fork

fork away. If they’re not accredited and performing

Now for the important bit… costs. Fox have a fixed servicing fee of R899 for the fork and R699 for the rear shock and it includes a total strip down, rebuild, all new wiper or air sleeve kits, new oil and the damper service. And regardless of where the service took place, you pay the bike shop.

the service themselves your warrantee could well be void, so don’t be too polite to ask what will be happening to your fork. A complete fork service is an intricate business and shouldn’t be undertaken in your garage

If you missed the previous article in the September issue of Full Sus on how to look after your bike’s fork, you can read it by scanning this QR code.

Fox have a fixed servicing fee of R899 for the fork and R699 for the rear shock

ZOON CRONJE | TORQ ZONE CYCLES

Fork 1Mechanics 02

fork needs with the shop. If there is anything specific that needs to be done, or if your fork is reacting strangely, it’s best to brief the store in writing so they can pass your concerns on and ensure the issue is resolved. For Fox the service time is a maximum of three days, less in quiet times, but for safety they budget three days (if it sounds long think of how many Fox forks you see on the trails and then consider that most of those are serviced in one place). Specialized pride themselves on a 24 hour turnaround time on all suspension services, though remember they don’t do Fox’s volume. If there are any issues which could delay the process the distributors will let your bike shop know and they should then pass the message on to you. They’ll also ask the shop to contact you if there are any replacements needed beyond the scope of a usual service so you don’t get a nasty surprise when the bill comes. When the service has been completed the distributors courier the fork back to your bike shop and the shop then reinstalls it to your bike. Again this can be a point where the job stalls if the service hasn’t been scheduled properly. Typically riders (at Full Sus we’ve been guilty of this too!) leave the service to the last minute before a stage race and so not only are the distributors busy, but the bike shops are manic too. If you want to be back on your bike as soon as possible please don’t leave it to the last minute and schedule your services for quiet times of the year.

Specialized Brain Forks

Fork servicing is not a DIY job rather book it in for a professional fork service with a distributor or at Torq Zone Cycles, SA’s first Concept Bicycle Workshop

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FS Bike Review

INTRODUCING

A new Era

“OMG – What a bike and what a ride!!! The Specialized S-Works ERA 29 has to date been my best ride on a mountain bike!” gushed Debbie Stopforth as Full Sus pried the test bike out of her grasp

RockShox RS-1 Fork The RockShox sponsored pro teams aren’t running the RS-1 because of the added time it takes to change a wheel, but if you aren’t the type to be rushed it’s actually quite easy to put the wheel back on. Flip the bike upside down, line the stanchions up and compress the left stanchion slightly to get the through axel in. It can become a nightmare if you’re in a rush or trying to do it with the bike on its wheels though. It does ride beautifully though… (And you can be sure RockShox is working on the rotating stanchions issue, so keep an eye out for an updated version)

CHERIE VALE/NEWSPORT MEDIA

f you want acceleration up the hills, control and comfort down the single tracks and a huge smile on your face after the ride, then this is the bike for you. It’s based on the men’s Specialized Epic with a shorter top tube and shorter wheel base. And it’s a fast, light cross country bike for the competitive female rider. I had the test bike for a week and I had huge separation issues when I had to return it to the Full Sus team. The medium frame arrived with an 80mm stem and 670mm length handle bars. At first I thought the stem would be too short and knew the handlebars would be too narrow (I prefer 700mm plus on the 29ers). I was surprised at the manoeuvrability with the shorter stem. The bike went over and around everything with total ease. I felt as if I could stay on the bike for a full eight day Epic ride and still want more. The S-Works ERA is a women’s specific 100mm travel carbon frame MTB built for comfort and pace. Starting with the most important part of the bike, the saddle…The ERA comes out with the new Specialized Myth Expert saddle. It is the first time I have ridden this saddle and I really rate its comfort. It is firm yet forgiving. With my riding group I set off for a three hour ride up all the singletrack in Tokai, around the Noordhoek Peak, down the OuWa Pad, through Clovely Golf course and back over Boyes Drive on the road. This allowed me to feel the performance of the bike on all types of terrain. This bike accelerates up the hills with the most amazing pace. It feels like climbing is effortless and the geometry of the ERA allows the rider to feel so balanced on the bike at all times. I felt that I could just sit and pedal and the bike just went. I was warned that the inverted fork (RockShox RS-1 inverted Era-tuned

CHERIE VALE/NEWSPORT MEDIA

Bike Review FS

Brain fork with size-speciﬁc travel for XC performance) could be a small problem if I got a puncture and had to change the wheel of in a hurry. Clint, from Trail and Tar, spent some time explaining to me how to remove the wheel and manipulate the stanchions back into place. The fork legs rotate inwards and the one

“I had the test bike for a week and I had huge separation issues when I had to return it to the Full Sus team.”

SUS The Era Geometry Medium frame: All measurements in mm or ° Seat Tube .......................... 420 Top Tube .............................545 Head Tube ............................ 95 Seat tube angle .................71° Head tube angle .......... 70.5° Chain Stay ........................ 448 Wheel base .......................1108 Standover height ............. 735 Stack ....................................598 Reach ....................................415

fork drops down when the wheel is off. It is not too difficult to rotate and pull the shocks back into line, to replace the wheel but one needs to practice this quite a few times to get it spot-on without damaging the disc brake. We did a dummy run in the forest. I pretended I had a ﬂat front tyre. My friend and I managed to take the wheel on and off but it did require two of us to get it right. The Specialized/FOX Era-tuned Brain rear shock was fantastic and suited all terrains beautifully. The S-Works Fast Trak tyres are fast! You need to take care around corners at pace as they tend to be a little ‘twitchy’ if you are not used to their performance. Overall it’s an amazing bike. It usually takes me three to ﬁve rides to really decide if I like a bike or not – with this Specialized S-Works ERA - the love was immediate!

Due to the nature of her job Debbie Stopforth of Dynamicbikeﬁt.co.za, gets to work with lots of bikes and has come to enjoy matching and setting up bikes for riders (some bikes just match some body types). She’s ridden so many diﬀerent bikes in all forms and sizes that she’s got a great frame of reference and in fact her riding buddies have lost track of which bike is actually her own. 17

FS Coaching

Racing with power

In this issue Dr Mike Posthumus brieﬂy discusses the beneﬁts of using a power meter during racing.

(highly variable) in nature. So if it is difficult to pace yourself using power on a MTB, what are some of the other benefits? Recording the demands of MTB racing with a power meter is a perfect means of tailoring your training to increase the specificity of your training sessions (i.e. make your training more similar to the demands of racing). Analysing race power data will identify specific periods in the race of particular demand. Designing a training session, which mimics these demands repeatedly, is an excellent manner in which to improve your race performance. Note however, that these very race specific sessions should not replace

n the April Full Sus Coaching Column (read it at www.fullsus. co.za/training-with-power/), I discussed the beneﬁts of training with a power meter and provided some alternatives if you could not afford a power meter. Those of you who follow the social media trends in the bicycle industry will agree that we are entering a new age where power meters are becoming cheaper and thus more accessible to all. The launch of Stages Power Meters in South Africa has given several keen competitors a MTB power meter without a signiﬁcant weight addition and at a very competitive price point. These

trends will allow more and more keen competitors to not only train with power meters, but also race with power meters. In this article I will be brieﬂy discussing the beneﬁts of racing with a power meter. When we talk about racing with a power meter, we instantly have the picture of Chris Froome staring at his stem in our minds. This is partly the reason for this particular article. Yes, we may be able to pace ourselves during a MTB race with a power meter, but we still have to ride over the obstacles the course presents. Therefore it becomes more complex. Due to the terrain MTB power data becomes extremely stochastic

FS Nutrition

Beauty is more than skin deep

“Racing with power is an excellent way to recognise the demands of racing and assist replicating these demands in training.”

Welcome to Breast Cancer Awareness month, writes Rochez O’Grady, initiated by the Cancer Association of South Africa. Rochez O’Grady (pronounced r-OH-shay) is a registered Dietitian and runs her own practice called MunchWize. She focuses on educating and motivating her clients in practical ways to follow a healthy lifestyle and achieve personal health goals. You can ﬁnd out more about MunchWize at www.munchwize.co.za or ask Rochez your nutrition related questions at rochez@munchwize.co.za.

reast cancer is the most common cancer affecting South African Women – 1 in 35 women in South Africa will be diagnosed with Breast Cancer (NRC 2007). Finding this statistic rather alarming I decided to investigate if the foods you eat could help fight cancer. Rather than repeating the usual wishy-washy claims of miracle wonder foods I wanted to find evidence of the health benefits of various whole foods based on current scientific research. In addition to incorporating a few beneficial foods to your diet, a

healthy lifestyle needs to be viewed holistically. Making minor changes in daily habits, like doing exercise and increasing fruit and vegetable intake can have enormous beneﬁts. This has been proven to quadruple a woman’s survival rate and signiﬁcantly reduce the risk of developing breast cancer.

Cancer ﬁghting foods PLANT BASED DIET A study was done where women’s blood was tested on how well it could ﬁght against cancer cells after going on a plant based diet. They found just after

FS Conservation

A golden kingdom ﬁt for a princess

Riebeek Kasteel is one of those places that everyone should know about, but whenever Jeanne-Louise Wiese asks someone about it, they answer with a dumbstruck, “Isn’t it that star-shaped castle in Cape Town?” Needless to say… it’s not.

t is in fact a beautiful little town nestling on the slopes of its own mountain, the dramatic Kasteelberg, only an hour from Cape Town. The ﬁrst time I came across Riebeek Kasteel was en route during the One Tonner road cycling event, which had us winding through this lovely countryside for what seemed like forever. The town is surrounded by vineyards, wheat and canola ﬁelds as well as olive groves which create a sort of a Mediterranean atmosphere in

South Africa. The area is famous for its arts, culture and food festivals and a perfect weekend breakaway for the adventurous girls out there who can kick up some dust in the morning, sport a summer dress at a farmers’ market over lunch and enjoy the sunset with a glass of wine in hand. Although the mountain is not shaped like a castle nor is there a real prince hanging around waiting for a lucky girl to make his wife, the area is a fantastic cycling kingdom where one can enjoy a multitude of mountain biking and hiking trails.

all phases of your training. They should be included toward the end of a periodised training plan to add that cherry on top of the training adaptations you have already made. Further, race data is also an excellent way in which to track and ensure progression. Post race analysis should consist of keeping track of your best 5 seconds, 30 seconds, 1 minutes, 5 minutes, 10 minutes, 30 minutes and 60 minutes of average power production during the race. Although these numbers may also be dependent on race terrain, trends over time should be used to establish if there is progression

The area was named when Pieter Cruythoff was sent out with a party on 4 February 1661, by Commander Jan van Riebeeck to scout the hinterland. When they arrived at this mountain, they named it Riebeeck’s Casteel, in honour of the ﬁrst commander of the Cape for which a memorial was erected at the parking spot on Bothmanskloof Pass. But before you head out to do some exploring yourself, be sure to pop in at the Riebeek Valley Tourism offices and obtain the needed permits which is required for some of the trails in

two weeks on a plant-based diet there was a significant improvement in the ability to fight and kill breast and colon cancer cells. FIBRE CONTAINING FOODS Eating fibre rich food – especially nuts, two servings a week was associated with a 36% lower risk for breast cancer. Inadequate fibre intake appears to be a risk factor for breast cancer, which can explain how eating a plant-based diet may lower risk. FLAX SEEDS One teaspoon of flax seeds may double one’s daily production of lignans, which is a phytonutrient that appear to play a role in both breast cancer prevention and survival. Be careful to do this in the last two trimesters of

the area. One of the trails is the Kasteelberg cycle trail which passes through the villages of Ongegund, Riebeek West and Riebeek Kasteel and over the leg thumping Bothmanskloof Pass and along the Riebeeksrivier. Other trails in the area include the Riebeek Kasteel valley farm road trail and Riebeek West valley farm road trails. The area is well known for its soft hues of pink and white peach blossoms and beautiful yellow ﬂower carpets which appear around August each year when the Canola plants start ﬂowering. It makes for the perfect setting for a late winter wedding (such as my own) or simply a sightseeing excursion on your bike. Don’t forget to stop by the Royal Hotel, the oldest hotel in South Africa or visit some of the famous artists in their own homes or the quaint galleries in town. One of the conservation attractions of

and importantly, to identify potential weakness. Furthermore, an important variable when analysing power data is normalised power, or NP. Normalised power, as well as other important key terms, is defined below. Normalised power should also be plotted and compared to similar races of equivalent durations. Although I mentioned that it is very difficult to pace yourself using MTB data, you may use your IF (Intensity Factor) to ensure that you are not pushing yourself beyond what you are able to sustain for the desired. If your race is only 1 hour long, it may be realistic to maintain an IF of 1. However, if you are doing a race with an expected finishing time of 4 hours, do not try and maintain an IF of 1 for the first hour. You should base your targeted IF off previous races of similar intensity. Only experience with racing with power will assist you in pacing yourself using your IF.

pregnancy as it could increase risk for pre-term delivery. BROCCOLI There is a phytonutrient called sulforaphane produced by cruciferous vegetables that target breast cancer cells. AVOCADOES Persin, a natural toxin found in avos, appears so effective at killing breast cancer cells that it is being considered as a chemotherapy agent. ORGANIC STRAWBERRIES Shown to slow down cancer growth – the study compared

Coaching

Understanding Power Metrics

NORMALISED POWER (NP): Normalised power is calculated from an algorithm to account for the random nature of power data and should be representative of the power you could have sustained with a constant power output. NP is more representative of the physiological demands of racing, when compared to average power). FUNCTIONAL THRESHOLD POWER (FTP): Is the maximum

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

constant power you can sustain for 1 hour. INTENSITY FACTOR (IF): Your IF is calculated from the fraction of your NP/FTP. You should therefore not be able to sustain an IF of >1.0 for more than 1 hour. TRAINING STRESS SCORE (TSS): TSS is deﬁned as your IF duration in hours. An all-out 60 minute time trial should therefore be approximately 100TSS. A mountain bike race may be anything from 100TSS (short cross country race) to 400 TSS (a tough day at the Cape Epic).

conventional and organic and it was found organic strawberries blocked cancer growth by 75%. BLACK BEANS Recent research found they have an inhibitory activity against colon, liver and breast cancer cells. MUSHROOMS White mushrooms have been shown to inhibit the enzyme, aromatase, which is used by breast cancer cells to fight against our immune system. And guess what we only need five a day to get the benefits. APPLES One apple a day, can this actually

be of beneﬁt? Yes, there is scientiﬁc evidence that show a single apple can lead to a lower risk of breast cancer. Especially their peel, it was shown that an apple plays a role in reducing each stage of tumour growth.

Nutrition

Conservation

Your diet should ideally consist of at least 50% vegetables or salad and fruit. The recommendation is 9 servings of vegetables and fruit per day. For optimum nutrition include vegetables or salad at lunch and at dinner. As we move into summer try these ingredients in a delicious lifesaving salad. Making changes in your life can be a challenge but remember nutrition is the most important factor contributing to your health.

CAPE NATURE CONSERVATION

JEANNE LOUISE WIESE

CAPE NATURE CONSERVATION

For more info on nutritional tips to fight breast cancer visit www.nutritionfacts.org/topics/womens-health/

Above left: The canola ﬁelds in full bloom and the rear geometric tortoise are two of the sights that attract visitors to Riebeek Kasteel. Above right: The rare and endangered geometric tortoise.

the area is the Bartholomeus Klip Reserve which stretches all the way into the Elandskloof mountains and is home to the rare and endangered geometric tortoise, which is one of the rarest tortoise species in the world. The geometric tortoise has a very distinctive black and yellow pattern used for camouﬂage and to ward off predators. This species was thought to have

been extinct in the 1960’s, but when a surviving population was discovered in 1972 efforts were made to protect this fragile species. The decrease in population is mainly due to loss of habitat since this species rely on lowland fynbos and renosterveld for food and is restricted by large mountains to certain patches within the Western Cape. Other threats include the capturing of these tortoises for their shells which are

used to make decorative items, sourcing of the eggs as food in certain areas and also the addition of domestic animals which might harm them. These days there are laws which protect these tortoises and you will be very lucky to spot one of these out on the trails. You might also run into Brin, one of the dogs trained through a Cape Nature programme to detect these rare tortoises for conservation purposes.

Brin the geometric tortoise spotting wonder dog.

Jeanne-Louise Wiese is a Senior Environmental Practitioner for engineering, management and specialist technical services giant Aurecon. As an avid MTBer she has the good fortune of consulting on the Provincial Department of Transport to upgrade and maintenance programme for gravel roads, so she gets to visit secluded areas and take her bike along.

FS Physiotherapy

I’LL HAVE CHEESE WITH MY

whine please This edition is focused on the ladies, and Sarah Walker asked a few of her female mountain biking patients if they agreed with her thoughts… They absolutely do, so here goes! Sarah Walker is a is a sports physiotherapist who has been involved with treating cyclists for 15 years. She’s worked at many MTB stage races around the country and from her Cape Town practice sees many a sports person. She teaches Pilates and is a fitness trainer for tennis academy. Sarah believes that a thorough sports specific assessment followed by a well-planned exercise programme to treat the cause of the problem is the key to gtting her patients back to full health and sporting success. Go to www.walkerphysiotherapy.co.za for more info or send your questions to sarah@walkerphysiotherapy.co.za

ould you like cheese with your whine? I heard this a few weeks ago coming from the tennis court full of 8 year old girls and boys, and wondered if it was aimed at my daughter who was having a particularly bad day, poor thing! I had to giggle though, quite a cool phrase. And so perfect for this discussion… Ladies, we don’t whine enough! It’s really ok to whine about pain, in fact, it’s the sensible thing to do, a bit like having cheese with wine. Daaaah. Men come in day one, ok maybe day two, after their pain started. So clever, get it sorted and ready to ride again. All too often I see women weeks, months, a year after their pain started. By this stage all kinds of compensations have crept in and often it’s a mission to get cured and back riding like before. I am not sure why we wait to have things seen to;

TYPES

Massage

FS Massage Therapy Ever wondered about massage etiquette or what type of massage you need to book yourself in for? Diana Carolin is here to help with her second in a series of massage inspired articles.

here are so many types of massage that I couldn’t possibly list them all here. So here’s a rundown on the most popular and, what I think, are the most beneﬁcial to active people.

Swedish Massage: This is the most common type of massage and is offered at almost all spas. It is a good one to start with if you have never had a massage before as it is one of the gentler and more soothing massages. It uses long gliding strokes and is said to be very beneﬁcial for increasing oxygen in the blood, decreasing toxins in the muscles, aiding with circulation and ﬂexibility of the muscles while easing tension in a relaxing way. If you are looking for a massage that is soothing and relaxing this is the one you want. But it’s probably not the massage you’ll be wanting as a sportsperson.

Deep Tissue Massage: This is similar to Swedish massage but uses deeper pressure and focuses on realigning the deeper layers of muscle and connective tissue. This type of massage is more suitable for people who suffer from chronic aches and pains in areas such as the neck, back, shoulders and legs. It is most beneﬁcial to those who are active in sports and who suffer from muscle tension due to stress. Some of the same strokes are used as in the Swedish massage but here they are normally slower, deeper and more concentrated in order to reach the sub layer of muscles and the fascia (the connective tissue surrounding the muscles).

Sports Massage: It’s a more speciﬁc massage, geared towards athletes. The techniques used and the areas of the body worked on will relate more to the type of sport in question. One of the main beneﬁts is that it focuses

“All too often I see women weeks, months, a year after their pain started.” our excuse is often that there’s not enough time. But we really should take better care. A mountain biking crazy woman recently came to see me with a horribly bruised leg, from a MTB crash. She landed hard on her right side, got up and checked all bits were intact, got back on her bike and rode the last hour of the race. She then went to work the following week, and ten days later limped into my office. So hardcore, but we both agreed: hmmmm should she have had it looked at straight away? The diagnosis after ultrasounds and MRI was a severe crush muscle injury and

no biking for four weeks. One more thing worth mentioning: Women are so serious out there on the bike. There is this silent competitive “thing” going on. What’s up with that? We have such crazy busy stressful weeks, and then have to be all serious on our bikes too. How about we say a friendly “Hi” and a smile will make each other feel the sisterhood. (Ed: How about a friendly “Hi” and a smile regardless of your or the other rider’s gender, we’re not roadies after all.) And then power pass her up the next hill… And lastly: it’s really not cool to wear takkies on a bike!

on muscle/tendon junctions and as little as 30 seconds of treatment can improve range of motion. This is a vastly more painful massage at times compared to the Swedish and Deep Tissue Massages, and Sports Massages are increasingly becoming part of people’s training programmes, to help recovery and prevention of injury. Anyone doing regular exercise should look at having a Deep Tissue or Sports Massage at least once a week or every two weeks.

moves further into her pregnancy and massage does help. It eases the tension in the muscles due to change of posture caused by the growing baby and it helps reduce swelling and soothes both mum and baby. Make sure to ask if any aromatherapy oils are being used and to tell the therapist how many weeks pregnant when making the booking. Gents if you love your wife, send her for one.

Aromatherapy Massage: This is a similar massage technique to the Swedish massage but it uses aromatherapy oils, which are highly concentrated plant oils, to enhance the effect of the massage. The focus here is on the oils and their beneﬁts, rather than rubbing your muscles.

Thai Yoga Massage: With this massage you remain clothed in loose ﬁtting clothing. You will normally lie on a mattress on the ﬂoor and be manipulated into a number of yoga-like positions as well as worked on in a rhythmic manner by hands and feet. You will be walked on, stretched and pulled and generally tied up to resemble a human pretzel. Do not attempt this kind of massage if you are not reasonably supple!

Pregnancy Massage: Ladies you can have a massage when you’re pregnant! A woman’s body aches more and more as she

Reflexology: Reflexology works on the reflex points on your feet that correspond with the major organs, glands and other parts of your body and it is a holistic treatment. It’s said to work on the energy meridians of the body. Don’t pooh pooh it, because it is an alternative therapy, it’s a painful process but you’ll be walking on a cloud afterwards. If you haven’t been for a massage yet I highly recommend that you go and have one. It is a wonderful experience and has so many benefits! But be gentle with yourself and start with a Swedish or Deep Tissue Massage.

Diana Carolin is a Cape Town based Massage Therapist who specialises in deep tissue and therapeutic massages for stress relief, back problems, injuries, general soft tissue maintenance and sports related muscular tension.

Skills

Idiot’s guide to gear shifting – PART 2 (Shifting) It may sound beneath you, but given the number of people James Thornhill-Fisher saw struggling over the basics of gear shifting he thought he’d better address the issue. So it’s back to the basics to help you extend the life of your components, in Part 2 of the gear shifting series.

fter reading last month’s column you know the components that make up your drivetrain, now let’s get on to the action, actually choosing and changing gears. The most important thing here is that there is no such thing as the ‘right’ gear. Choosing a gear depends on numerous factors, not the least of which is comfort. Really, gearing is a personal preference, so you and your friends will probably ride in different gears, even if you are going the same speed on the same trail. However, one thing to consider is your cadence. Cadence is another word for your pedalling speed (basically, how fast your legs spin in circles.) This is measured in RPM, or revolutions per minute. Cadence is important because it directly impacts your comfort level. Pedalling at a slow cadence usually means you are using too hard a gear and your leg muscles will tire out quickly. It can also hurt your knees. A good rule of thumb is to keep your cadence fairly high, usually in the range of 75-90 RPM. Aim for 80RPM. Aside from comfort and cadence, the middle of your gear range is a good starting point. Say you’re starting out on a ﬂat road at an easy

to moderate pace (on the “27 speed” bike.) You should be in your middle ring (2) up front, and roughly your ﬁfth largest cog (5) in the rear. To make small adjustments to your speed, you will want to shift the rear derailleur. If you need to go a little faster, shift to a smaller cog (shift to 6, 7, 8 or 9). If you want to ease up on the pace, shift to a bigger cog (shift to 1, 2, 3, or 4). When you come to a steep climb, or a long downhill, you will want to make a big jump in your gearing. So instead of shifting the rear derailleur, you’ll shift the front derailleur ﬁrst, down to the smallest front ring for climbing and up to the biggest front ring for going downhill.

Don’t cross your chain You need to keep your chain running in a straight line for the bike to ride smoothly. You do that by using certain combinations of gears and avoiding others. You should not for example ride in the 3rd ring in the front and the 1st cog at the back, as it puts undue strain on your chain. ◆ When you’re in the small chainring in front, you will want to use the biggest ﬁve cogs at the back, numbers 1 – 5.

◆ When you are in the middle chainring in front, you can use most of the cogs, but I would stick to numbers 1-7. ◆ When you are in the big chainring at the front, you should stick with the smallest cogs, 4-9 at the back. This will keep your chain in a fairly straight line.

When to shift To shift smoothly and keep a constant, comfortable cadence, you want to anticipate your shifts. If you are approaching a steep hill climb, you want to shift down to an easier gear before you need it. The steeper the hill, the more gears you will want to shift down. If you wait until you can barely turn the pedals before shifting down, you’ll have a real painful time trying to climb the hill! Trying to force the gears to change into a lower gear while under heavy tension is called “Power Shifting” and destroys your drive train. You also run the risk of snapping off your rear derailleur. Likewise, if you are going downhill, gradually shift up as you gain more speed. Don’t wait until your legs are spinning around like crazy! Another thing to anticipate is starting up again after you come to a stop. If you are riding in a big gear,

JULIA ANDRADE

you will want to shift down as you slow down and come to a stop.

Proper shifting technique The basic principle is that you have to be pedalling for the bike to shift gears. The chain needs to be moving forward for the derailleurs to do their job, so always pedal when shifting. The trick is that you need to be pedalling lightly and softly for the bike to shift smoothly. It’s called “soft pedalling”. If you are pedalling too forcefully, your leg power will override the derailleurs and there will be no shifting, just grinding noises!

So here’s how to shift: As you move the shifter with your hand, simultaneously ease up on your pedalling for one stroke. You should hear and feel the shift complete smoothly. Then you can resume pedalling with full force. That’s all there is to it. Most people I see that have trouble shifting simply need to try soft pedalling. It is a common misconception that you need to pedal hard and fast to get a shift to complete. Proper shifting actually calls for the opposite approach! Just get out there and practice…

James ThornhillFisher, the MTB Guru, has over 25 years of cycling and mountain biking experience. He’s ridden over 60 000km in the last ﬁve years, leading numerous Cape Epic trial rides along the way. Check out his website for upcoming training camps and workshops: www.mtbguru.co.za

FS Kleinhans Muesli

Die National Park Marathon wedren gaan reg rondom ŉ nasionale park.

Wanneer die wintermaande op die Kaap neersak, maak die Kleinhanse hulleself skaars en migreer saam met die swaeltjies na die warmer noorde! Dit is grootliks te danke aan die stiller marathonkalender in SA wat dit moontlik maak en dus die geleentheid gee vir ander wedren-uitdagings in Europa.

’n terugkoms na ’n middelseisoen blaaskans en ek dink dit was die eerste keer waar sy amper meer as ek gesukkel het in die berge! Twee groot klimme oorheers die dag, die tweede klim amper ‘n uur waar mens skaars jou ligste rat kan draai. Ek was bly met my 9de plek en Ariane se 4de was ’n goeie begin. Twee weke later het ons dit opgevolg met die Eiger Bike (88km met 3900m se klim) wat ook die Switserse Marathonkampioenskappe was. Die wedren begin in Grindelwald, ‘n ongelooﬂike mooi area, maar verder het die wedren vir my niks meer spesiaal nie, die enkelpaadjies is als behalwe pret in die meeste afdraandes is gevaarlik vinnig en op oop paaie. Nog ‘n 9de plek vir my, terwyl Ariane gehoop het om haar Nasionale titel te verdedig, was Esther Suess net te sterk, en sy sal maar moet wag tot volgende jaar om dit terug te verdien! Die Grand Raid (125km met 5025m se klim) is deel van die Internasionale UCI-reeks en ons gunsteling! Dit is in die warmer

“Die Pas de Lona is die groot uitdaging, die laaste klim tot ’n hoogte van 2800 meter is nie speletjies nie.”

Valais-area tussen van die hoogste en mees spesiale berge in die Alpe. Dit laat my dink aan Attakwas, en begin in die weste van die vallei en jy klim berg na berg na die ooste. Die Pas de Lona is die groot uitdaging, die laaste klim tot ‹n hoogte van 2800 meter is nie speletjies nie, veral met die laaste kilometer onrybaar styl en dit neem so 20 minute se stap-en-stoot! Met my 15de in 6h40 en vir Ariane ‘n groot wen in 7h50 maak dit ’n vol dag van fietsry! Vir ons laaste wedren in die Alpe moes ons reis na die ooste van Switzerland vir die National Park Marathon (138km met 4010m se klim). Die wedren gaan reg rondom die Park en is baie meer in lyn met die in SA! Behalwe die ongelooflike steil Chashauna-pas in die middel van die wedren met ‘n 20% gemiddelde gradiënt vir meer as 3 kilometer, is dit ‘n redelik vinnige resies. Ariane, nog uitgeput van die Grand Raid, het besluit om die kort roete te doen slegs as oefening, terwyl 12de vir my beskore was. Die beste was vir ons gelos tot laaste! Die Skaidi Xtreme is in Noorweë, so ver noord in Europa soos mens kan gaan en 15000km van ons Stellenbosch-tuiste! Ons het ‘n uitnodiging gekry van die organiseerder en nie vir ‘n oomblik terug gekyk nie! Terwyl ons gedink het ons is eintlik daar vir die wedren self, is dit vir die ongelooflike gasvrye mense van die noorde baie meer belangrik dat ons die ervaring, die kos, die kultuur en die natuur

geniet, met hulle saamgestelde pakket kry hulle dit perfek reg. Dit het uitgedraai in een van my beste lewens-ervarings ooit en ons was effe hartseer om nuwe vriende en dit alles agter te laat!

RECM se Erik Kleinhans is een van SuidAfrika se gewildste bergﬁetsjaers. Hy het sy vrou, Switserse marathonkampioen, Ariane, diep in die Kammanassieberge op die 2010 Cape Pioneer Trek ontmoet. Hy het vanjaar die Meerendal-SongoSpecialized span van Christoph Sauser en František Raboň in die Cape Epic ondersteun saam met Nico Bell. Volg hom op Twitter by @erikkleinhans of besoek sy weberf: www.kleinhansmuesli.com. Scan the QR code to read this article in english

MARTIN PLATTER FRANK RUNE ISAKSEN

ie Alpe is die tuiste van die meeste wedrenne tot ons beskikking en dit speel in die hande van Ariane, ‘n regte Switserse bergbok, maar vir ’n Afrikanerboerseun is al die lang en styl berge nog redelik intimiderend! Maar dit is hoekom ons hier is, die Ischgl Ironbike, Eiger Bike Challenge, Grand Raid en National Park Marathon leer my om te klim en gee die geleentheid vir Ariane om losgelaat te word in haar natuurlike habitat! Die wedrenne verskil baie van die in SA. Ons is so bevoorreg in die suide met opwindende roetes wat duidelik uitgelê is vir pure bergfiets rygenot! Terwyl in die Alpe is die uitsig en dorpies vir ons Saffas baie spesiaal, maar die roetes bestaan uit baie teer- en grond-paaie, meestal op die lang klimme en selfs ook baie onromanties terug na die valleie, en indien daar wel enkelpaadjies is, is dit oor die algemeen baie tegniese wandelpaadjies, waar ons pragtige paadjies in SA spesifiek gemaak is vir bergfiets en volop te vinde is in elke wedren. Die lang styl klimme en die super tegniese paadjies is natuurlik ook nie ’n slegte ding nie, dit gee ons die geleentheid om iets anders te ervaar en hopelik ook ons fietsryvaardighede as ‘n geheel te verbeter. Ischgl (79km met 3800m se klim) is in Oostenryk en ’n baie bekende ski-dorpie, nie ver buite die Switserse grens nie en vervul die rol van my eerste wedren terug na amper drie maande af weens my besering. Vir Ariane was dit ook

MARTIN PLATTER

KOM ONS GAAN JAAG IN DIE NOORDE!

22 Met 4 010m se klim in 138km is die National Park Marathon een van Switzerland se vinniger resies.

Erik se laaste Europese wedrenne was die Skaidi Xtreme, in Noorweë.

FS Stirling Revolution

TH E 1 0 Commandments… …when buying a Mountain Bike (the bike shop owner’s angle). By SJ and Stirling Kotze.

hether it is your ﬁrst bike and the excitement of starting the world’s best sport, or the prospect of riding new technology, improved suspension, lower weight, or better braking and gearing, buying a mountain bike should be one of the highlights of your year. New or used, these are the 10 rules to follow when selecting your ideal bicycle.

Get the size right

This is the most important factor and even if you spot the perfect deal but the size is wrong, don’t dare consider it. New bikes are usually much easier to get the right size, even if it has to be ordered into the store, so make sure the salesperson isn’t just selling you what they have on the ﬂoor. Don’t trust generic online sizing calculators, rather get the exact size chart for the exact bike model you are looking at based on that bicycle manufacturer’s sizing recommendations. This is usually available on their websites or from their official dealers. Remember, not all manufacturers’ bicycle sizing is the same and if you are caught in between sizes, we recommend that you go for the bigger size with a shorter stem for more stability and predictive handling.

Be aware and beware of 2nd hand

Pre-owned bicycles can offer fantastic value but… get the size right, get the price right (new bikes loose about 25% of their value in year one and about 15% per year for the next few years), make sure the parts aren’t wornout, check the bike for cracks and

always keep an extra 10% back for post-purchase ﬁx-ups. Beware of the scammers (use Gumtree with caution). And remember, 2nd hand bikes carry zero warranties so it is deﬁnitely worth comprehensively insuring them.

Understand the bicycle brand hierarchy

Not all bikes are made equal, just like cars. Buying a Momsen is like buying a Kia, buying a Giant is like buying a Toyota, buying a Scott is like buying a VW and buying a Specialized is like buying a Porsche. And all brands fit somewhere into this hierarchy. Some people say that when you buy a good brand, all you’re doing is paying more for the name… wrong! You may be paying more but you’re buying better backup service, better research and development, better frame technology, lower weight, better resale value and most importantly a better ride experience. If you don’t believe me, ask the enthusiast buying his 4th (or greater) bicycle and they’ll confirm that cheap doesn’t always equal good value.

You are only allowed to ask what the weight of the bicycle is if:

◆ Your Body Mass Index is lower than 24. ◆ You are spending more than R15 000 on a hardtail. ◆ Or more than R25 000 on a full suspension. ◆ The bike has 130mm or less suspension travel.

The bike must have

Hydraulic Disc Brakes… Don’t waste any money on mountain bikes with V-Brakes or Cable Actuated “Mechanical” Disc brakes. These are old technologies with weak braking ability. At least 9 gears at the rear… 9, 10 and 11 speed components and spares are still readily available, whereas 6, 7 and 8 speed aren’t. Air suspension… If you have to push your budget a little to get a bike with air suspension, do it. Lighter weight, extra adjustability and a more consistent feeling make air suspension worth every penny.

Never, ever buy a mountain bike from a supermarket

The bike’s genre must suit your preferred riding style

Seriously, did I really have to write that down? The same rule applies to kids’ bicycles and travelling luggage bags.

Apart from the bicycle size, this is the most significant factor. It is more important than the weight or the brand. If you love training for and completing multi-day stage racing, then buy a marathon bike. If you love railing single-track and whooping small jumps, buy a trail bike. The quality of the ride experience is your most important benefit. The top brands will have unique bicycle models in each riding genre, so first pick the category of bicycle you need for your favourite type of riding and then establish which bicycle models will ultimately put the biggest smile on your face.

Buy the best that you can afford

This may sound like a shop owner squeezing you for all you have but the emphasis is actually on the word ‘afford’. If you spend too little you will regret it losing money in the long term and if

you spend too much you’ll put yourself under unnecessary financial strain. Neither of these are ideal for the relationship between the rider and their shop. Only use bicycle financing if you feel you can manage the monthly repayments comfortably and only if it will help you climb to the bicycle level you really need. Make sure you enter into the financing agreement with complete transparency such as the fact that you will lose any discount you may have earned for buying the bicycle outright and you will now be forced to insure and maintain the bicycle fully.

Get your riding friend’s opinion but…

…don’t bring them into the shop on decision day. They may think that they know a lot and sometimes they do, but they are probably on a completely different cycling or budget level to you and may not actually understand what is best for your speciﬁc needs. And when that is the case, the salesperson has their hands tied… they can’t tell your friend they’re a chop without risking the relationship with you and so steering you towards the right bicycle becomes a challenge.

Buy your bike, buy your shop

Your choice of shop and bike brand should be inﬂuenced by the shop you feel most comfortable in. Not only are you investing in a bike, you are also buying into a relationship. Hopefully a long-term one. So, you must at least like the guys at your local bike shop (LBS), chat over coffee and join them for beer on a Friday afternoon. Visit your shop for no reason at all, even if it’s just to shoot the bicycling breeze, because ultimately this shop will want to look after you and your bicycle.

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.

Ride Report - Inter School Eliminator Series 2014

this year saw the birth of a new series for the younger generation to showcase their talent - it is an adapted version of the fast and exciting eliminator format which the uCi has added to the mtB World Cup Series – it’s the inter School eliminator Series.

liminator, or XCe, is short course heat racing, generally four riders per heat, racing around a course that takes roughly two minutes to complete - it is a sprint interval with obstacles and hairpin corners to test the riders’ explosive power and skills. the top two riders in each heat advance to the next round with the bottom two being eliminated from the event. The courses offer plenty of overtaking sections and intense elbow to elbow racing - so close in fact that the occasional collision takes place, all a part of the racing, all adding to the thrill factor of this format. despite the popularity and rapid growth, cycling is still not recognised as an official school sport in many schools around the country. With the XCe courses being so short and because races are able to take place on any terrain, it was an opportunity

Steven SmutS | SnapSport media

Inter School Eliminator Series Wrap-Up

The kids enjoyed a mix of urban and natural obstacles in virtually all the events in the series.

to bring the racing closer, right onto the school grounds and in some cases through the school itself! this made the events more accessible to spectators, it was also a lot more comfortable: gone are the days of the “school mom” run tuck shop, kids are treated to fully serviced restaurants no complaints, we got great coffee at every event! the series for 2014 took place in the Western Cape, KwaZulu natal and Gauteng with three races in each province. over and above the three age divisions for both girls and boys was the trophy for the overall winning school in each province which turned out to be hotly contested and formed a rivalry to match that of mainstream school sports.

as with all events, the inter School eliminator Series would not have been possible without the support of the sponsors. the series had r140 000 worth of prizes on offer from headphones, helmets, kit, vouchers and more all supplied by their sponsors Catlike, World of Heroes, Skullcandy, enjoy Fitness, Fox racing, oGio and rockets. at each event, the local bike shops in the area also got involved to support the kids and help out with any technical issues these shops included: velolife, olympic Cycles, Freewheel Cyclogy, Chris Williamse Cycles, Zululand Cycles, Concept Cyclery, Bruce reyneke Cycles and rad Cycles. The series kicked off in the Western Cape hosted by Bishops diocesan College. From the first start, racing was tough and after prize giving the entries for round two flooded in. paul roos Gymnasium provided a unique twist with sandbags to make the route go upstairs. Hoërskool dF malan was greeted by a large crowd including the first heat of female entrants; the course was completely urban around the school building and included descending down a flight of stairs. KwaZulu natal was met by a small but very enthusiastic field of riders, with a number of riders entering their first ever cycling event. Unfortunately there was not enough interest from female riders, except for a very talented and hard charging Tiffany Keep who kept the boys on their toes. Like Bishops, Kearsney College is one of those schools that really embrace mtB and also have their own XCo course on the school grounds, including some great single track. a steep climb out the start gates

The Inter School Eliminator Series for 2015 has planned to grow and incorporate both the North West Province and Eastern Cape into the series which will total 15 events over five provinces. All the information will be released at the end of November… so keep an eye on Full Sus and www.onemovement.co.za.

tested the riders at Crawford College La Lucia, but afterwards riders were rewarded with a fast, flowing downhill singletrack through a conservancy. Ashton College offered a fast urban course through the corridors of the school to entertain the spectators. By the time the series reached Gauteng the riders and schools were chomping at the bit. Spectators were treated to three hotly contested races in all age groups. Sutherland High School in pretoria provided a long and fast track, the distance proving a bit too much for some riders as they lost steam up the final climb. Northern Farm, diepsloot, was possibly the best track we had, with the whole course being designed from scratch and a number of man-made obstacles being built especially for the races. the farm, having trails open to the public on weekends meant that visitors got to be entertained by the racing action once they were done with their rides. For the final race of the series, King David High School in Linksfield agreed to have the course race directly through the foyer of their school hall. the series went beyond all expectations; it was great to see that the country has so much potential talent. this discipline is growing globally and hopefully this will be the start of finding the competitive athlete to represent South africa in XCe. it’s also a great stepping stone for riders to get into racing and other disciplines as it teaches them the fundamentals and only requires two minutes of effort. a big thanks needs to go out to those in the cycling industry who got behind the series to support the youth, the prizes on offer had a number of the pro riders wanting to join in on the racing. Lastly to the parents, you forget that at school level you are not driving yourself to the events, mom and dad are waking up (sometimes both days, every weekend) to drive you out to events, hang out and cheer you on. the enthusiasm from the spectators (mainly family members) was electrifying and sometimes deafening as they screamed out their support.

FS AmaRider

How to take a ‘hobby’ trail from idea to initiation While some people take up hobbies like boating, ﬁshing or 4x4 touring, others build trails. In part 1 of his “Trails and Tourism” series Meurant Botha looks at how one lays the organisational groundwork for a new trail system.

t does not require an MBA to realise that the development of a trail system is not a financially lucrative exercise but still we see trail systems are popping up all over. Mountain bikers can be very thankful that there are so many enthusiastic people out there who create trails simply because they want to. Technically these trails might be considered unsustainable, but as with the above mentioned hobbies and many others, the financial investment rewards the investor with many hours of enjoyment. It is a fact that most existing trail systems would never have been developed without these ‘hobby-investors’. AmaRider is being contacted by an increasing number of hobby investors who would like to see their efforts support and uplift local tourism efforts. In many cases the trail enthusiast needs to access more property to enable the creation of a viable and rewarding trail system. Without any real financial reward for these donor properties, the general tourism based benefits for the area is the only real carrot the trail developer can offer the donor(s). As long as the trail developer never overplays the potential reward, but rather emphasise the regional benefit of the trail, the project will be off to a much more sustainable start. Anybody with a slight understanding of tourism will realise that it is a collection of attractions that makes a destination popular. Without a range of activities, a town or venue will remain a 20 minute stop-over, not a destination. A trail system is a perfect addition to this activity matrix. When designing your trail it is therefore a good idea to identify donor properties that can derive potential tourism benefit from the route. These can be restaurants, wine tasting centres, information bureaus and guesthouses. The tourism service industry derives much more revenue from a visitor than a trail permit can, so you’ll generally find properties with existing infrastructure to

be quite open and keen to be included in a new trail system. An important step in your trail development process is to formalise the agreements and terms with each landowner on your route. These agreements will be much easier and straightforward if the trail is a neutral entity and not just a scheme of one guesthouse owner to derive benefit by accessing all the neighbours’ properties for personal business gain. Perhaps it is a good idea to set up a non-profit mountain bike club to act as the manager of the process. Your agreement should clearly define timelines, responsibilities and basic expectations. Put a timeline to the agreement that outline a renewal date so all parties can revisit the project and make adjustments to the agreement where necessary. If there is money involved, please stipulate the ‘how’, and the ‘where’ and the ‘who’. Please! Managing expectations is the most important aspect of operating on donor properties. A recent trip to a new potential trail venue made me realise once again that for a trail system to flourish, a whole host of external factors need to be considered before determining whether or not a project can be deemed successful. Trail developers tend to be proactive while local tourism organisations unfortunately tend to consistently complain about a lack of budget so if you have committed to invest in trail system, be prepared to become involved in the local tourism scene, especially if you are using donor properties. The biggest challenge for your land access negotiations will be those properties that do not derive a direct economic spin-off. Fortunately, most farmers tend to have a strong interest in the well-being of their districts and this generally stems from, for example, a family heritage in the area. What is good for the town is generally good for the landowner so if the trail system is an asset to the area in general, you will find support. The scope of the initial project should match your appetite for investment as well as some common sense when assessing market potential. Perhaps focus the first round of development to create a rewarding core loop and rather develop the trail system from there. Once you can easily manage and maintain your core loop, you can consider expansion. Remember that for a trail to be a product, it needs to be usable by the general public. This entails maps, signage and maintenance. In the next article I will focus on product development.

Meurant Botha is the founder and director of AmaRider. AmaRider is a South African non-proﬁt company with the aim of improving MTB opportunities on the African continent. Contact them at 021 8844547 or info@amarider.co.za or visit the website at www.amarider.co.za

FS The reviews

Pedro’s Tülio QR Skewer Multi-Tool The camera phone an example of a genius idea, combining two items which you would need to carry separately into one item. What a great idea, Gary Kroukamp thought when he saw the ad for the Pedro’s Tülio QR Skewer Multi-Tool.

multi-tool that is combined with a rear skewer and is therefore attached to your bike! It’s always there when you need it! I’ve lost faith in saddlebags that eventually die, spilling their guts (your tools) along the track and carrying a multi-tool in my back pocket is uncomfortable, so I’m currently using a hydration pack for all my kit. This tool might actually spur me on to carrying a spare tube, bombs etc. attached to the bike, leaving only the tyre levers and a pump to carry in the pockets, perhaps? The tool itself? Well, the skewer bit works perfectly as a skewer, with the tool itself functioning as a quick release. You don’t have to take the skewer out to release the tool. The tool has all the bits you’ll need, including a chain breaker. It’s beautifully engineered, anodised and won’t rust. And it weighs less than 60g. The tool features two spoke wrenches, a chain breaker, 4, 5, 6 and 8mm Allen keys and a ﬂat-blade screwdriver, so everything your current multi-tool has except a Philips-blade screwdriver, which you’ll hardly ever need. The only downside is that the Pedro’s Tülio is only QR compatible, so some of you will have wait for a through axle version.

RRP R590 www.cycleman.co.za.

Pedro’s Chain Pig

Chain Pig, chain pig, does whatever a chain pig does. Can it swing from a web? No it can’t. But it can clean the cobwebs out of your chain.

hain cleaners are brilliant in theory. They’re supposed to clean your chain by simply clicking on and with the help of a degreaser strip the muck when you run the chain through them. But so many of them turn out to be terrible. Another lesson in patience from the world of bicycle maintenance. Not so the Pedro’s Chain Pig. It is brilliant! With your bicycle standing upright, simply pour a degreaser, like Clean Green, into the bottom half of the Chain Pig, until the ﬁll line, and position the chain in the groove. Then clip the top half on, over the chain, and hook the metal hanger into your lower jockey-wheel. With the Chain Pig in place all you have to do is rotate your pedals backwards/anti-clockwise and the Chain Pig does the rest. We’ve used the Full Sus one after every ride for over a month and it’s showing no signs of wear. It looks like one of those simple but brilliant contraptions that’ll actually live up to their billing and keep your drivetrain running smoothly for ages.

RRP R330 www.cycleman.co.za

Gear for the Gals With this being a ladies issue we thought we’d delve into the ladies speciﬁc gear sections of the major cycling brands and hand pick a few gems for you. Here they are… Garmin FR70

Track your training and racing with Garmin’s FR70 sports watch and heart-rate monitor. If you’re getting more serious about training there’s no simpler way to keep tabs on your ﬁtness gains than by using a heart-rate monitor. The FR70 comes in a bundle with the sports watch, heart-rate strap and monitor, a foot-pod and a USB ANT Stick™ to synchronise your activities to the amazing Garmin Connect activity analysis website. If you need advice on how to effectively use your heart-rate monitor read Dr Mike Posthumus’ coaching column on it by going to www.fullsus.co.za/creating-hearth-rate-training-zones/. For more information on Garmin’s heart-rate monitors and cycling speciﬁc devices visit www.garmin.co.za.

Gear FS Specialized Women’s Andorra Pro Short More and more girls are ripping up the trails, and so there’s a growing need for baggie ladies gear too. Specialized have a great range of products in their Andorra range of ladies trail gear, but our pick is the Andorra Pro Short. It features a removable chamois liner, two zippered vents on the thighs, three zippered pockets (with extra layer of mesh in the bottom of the pockets to prevent your key or multi-tool working a hole in the bottom of the pocket), Velcro waist adjustment tabs and they’re constructed from Deﬂect UV 50+ fabric. They come in Purple/ Light Teal or Carbon/Pink colour schemes which had us looking up the colour teal, but then they weren’t designed for colour-blind brutes like us. Find out more at www.specialized.com.

Pedro’s ICM Multitool

The Bell Vela Helmet

No helmet, no ride is a mantra we like to repeat and if you’re new to mountain biking a helmet should be purchased with your first bike and cycling shorts. A good first lid is the ladies specific Bell Vela Helmet, it has all the comfort and safety you’d expect from a helmet with an attractive feminine design. The Ergodial fit system ensures a firm, snug and comfy fit at the simple turn of a dial and the visor is removable so it can be used for riding on the road or the mountain. And it meets EN 1078 safety certification. To purchase the Bell Vela Helmet and other cycling gear online visit www.sportsmanswarehouse.co.za.

Make sure you finish every ride, regardless of what the trail throws at you with Pedro’s 17-Function ICM Multi-Tool. It’s made from heat-treated tool steel and features a superior anti-corrosion finish to keep the 235g tool in tip top condition for years. It includes 2, 2.5, 3, 4, 5, 6 and 8mm Allen Keys, 3.2mm, 3.5mm, and Mavic M7 spoke wrenches, chain tool, bottle opener, flat and Phillips screwdrivers, two tyre levers, and a T25 Torx (those star shaped wrenches), so if you the kind of girl to fix her own bike on the trail or bat her eyelids to a passing guy, like Full Sus contributor Di Carolin, with the Pedro’s ICM Multitool you’ll be secure in the knowledge that you’ll have what you need should anything go wrong, and it’s backed by Pedro’s lifetime warranty. Go to www.cycleman.co.za to check out the full Pedro’s range to tools.

32Gi Endure Energy Tabs

If you’re going to be going on longer rides and need an affordable energy source that’s easy to carry, easier to eat and really works then look no further than 32Gi’s Endure Energy Tabs. We’ve tried and tested them and would recommend them to anyone with conﬁdence. The tube contains 10 x 5gram chewable tablets, and if you’re not too fussy you can just pocket a couple of loose tablets for any ride of over an hour to keep your energy levels up. They’re low GI, suitable for diabetics, don’t lead to energy spiking and don’t contain any animal derivatives, for you veggies out there. The Endure Tabs come in orange, lime, raspberry and peach ﬂavours. Find out more at www.32gi.com.

LIV Race Day Jersey

Look and feel like Jolanda Neff in LIV’s Race Day Jersey, if looking fast is half the battle then with this on you are half way there. It looks amazing, and is cut and tailored to the female form. Giant’s LIV brand is gaining momentum here in SA, but you might have to wait a little while for this beauty to hit our shores, so keep an eye on your local Giant dealer because their South African distributors tell us that the bigger Giant dealers will be getting special LIV sections, or mini-in-storeconcept stores, to ensure that you’ve got a great range of ladies speciﬁc gear to choose from. Visit www.liv-cycling.com for all the info and to check out the extensive range of gals gear.

CALENDAR MPUMALANGA 8 Alzu Tour de Farm 2014 30 Sabie Noon-to-Moon

LIMPOPO 8 Magoebaskloof MTB Classic GAUTENG 1 Nissan Trailseeker #5 1 Xtrail MTB Series at Babba’s Lodge 1 Kids Like2Bike Series 2 Bubba’s Lodge MTB Super Series #11b 5 Moonlight MTB Series #44 9 Momentum 94.9 MTB Challenge 1 2 Moonlight MTB Series #45 15 Groenkloof Mountain Bike Orienteering 19 Moonlight MTB Series #46 22 XCOSA Grand Final 23 Transvaal Galvanisers MTB Race 26 Moonlight MTB Series #47 29 Toyota Rust de Winter MTB EASTERN CAPE

1 Caltex Thomas River MTB 6 Lord of the Chain Rings 7 No Man’s Land Tour 9 Crossways Classic 9 Fat Tracks Woodridge Classic 15 Falcon Rock Duathlon 23 FNB Amazing Race 30 Longmore Classic FREE STATE 1 Parys Island Dirtmax MTB 2 Mangaung OFM MTB 8 Keeromberg MTB 16 Deelfontein MTB Race 22 Cherry MTB Challenge 29 Rhino River Run November WESTERN CAPE

1 Jakkalsvlei MTB 1 Bonnievale Bonanza MTB 3 FNB Wines2Whales Ride

7 FNB Wines2Whales Race 8 MyTracX Night Relay 9 Spur Adventure Sprint and Duo

FREE STATE

3 The Munga 6 Parys Island Dirtmax MTB Series #10

Races #5

7 Rock-Kids X-Triathlon 7 Rock-Dash X-Triathlon 7 Rockman Ultra X-Triathlon

9 PPA Heels on Wheels at Simonsvlei 15 To Hell and Back Extreme 22 Eselfontein MTB Festival 23 Delheim MTB day 28 Pennypinchers Origin of Trails 29 Fair Cape MTB Challenge 29 Eight Bells Enduro Mountain

27 Rhino River Run WESTERN CAPE

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

Bike Race KZN 1 Homeward Bound Challenge 1 Over The Edge And Back 8 Bestmed KZN Expedition 9 Fish Eagle Challenge 14 Mountain Splendour Mania 30 Bizhub Virginia Trails Xmas Ride

Races # 6

12 Day Trippers Official ABSA Cape Epic Training Camp 14 Leeuwenboschfontein 3 Day Mtb Stage Race

16 TriSport Duo Challenge & Wolwedans Trail Run

20 Cape Agulhas MTB 21 PSG Garden Route Trail Bike + Run Presented by Bryton #1

26 Monties Hartenbos MTB Race 28 PSG Garden Route Trail Bike + Run Presented by Bryton #2

31 Great Brak Grabadoo KZN

6 The Spares Shop MTB vs Runners Challenge

7 Stihl Sharks Trail Adventure NORTH WEST

6 ATKV Buffelspoort Bergﬁetswedren

NORTHERN CAPE

1 Goegap MTB Race 15 Kelrn Transport MTB Classic NORTH WEST

2 Corporate MTB Challenge #3 7 Tour le Matlosana MTB 21 Van Gaalen Dirt Festival 29 The Mount Grace Magalies Adventure

December 2014 RACE CALENDAR MPUMALANGA

13 Sabie Xperience GAUTENG 3 Moonlight MTB Series #48 13 Vori-Berg MTB Series #6 13 XTrail & Bubba’s Lodge MTB Series #12 EASTERN CAPE

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

WWW.OAKPICS.COM

SUS THE BEST OF November 2014

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

October is the Bridge Cape Pioneer month, how strong are you feeling?

List your Event in the Full Sus Calendar Get your event, big or small, from the ABSA Cape Epic to your LBS weekly training ride listed in the Full Sus calendar. If it’s a MTB event, be it a ride or race, we want to list it. And it’s free! All you need to do is go to www.fullsus.co.za, click on ‘Event Calendar’ and ﬁnd the submit event bar, ﬁll in your event details and click submit. Then Robert’s your mother’s brother, your event will soon be live on FullSus.co.za to be seen by thousands of mountain bikers from the furthest corners of South Africa.

It’ll automatically be included in the newspaper too. And best of all, it’s FREE. Just like Full Sus.

OCTOBER Must do events ■ 11 October: Hermanus Whale Festival MTB Challenge

Go enjoy the famous Hermanus whales and take part in a mountain bike race all on one weekend of fun in the Overberg. The MTB races start and ﬁnish at the Curro School, in the Sandbaai suburb of Hermanus, and takes in the brilliant riding on offer in the Hemel en Aarde Valley and the surrounding Cape Fold Mountains. There are 50km (R150), 30 km (R120) and 18km (R90) routes on offer with

CALENDAR KEY

Mpumalanga

Free State

Limpopo

Western Cape

Northern Cape

KZN

Gauteng

North West

Eastern Cape

Out in Africa

online entries available through www.enteronline.co.za. Late entries will be taken on the day from 7am and the route maps and proﬁles are up on www.hermanusadventures.co.za should you wish to make an informed race distance decision.

■ 18 October: STBB 2Keep-aBreast MTB Challenge

Race for charity in one of the Western Cape’s best single day MTB races the STBB 2Keep-a-Breast MTB Challenge. The racing and riding takes place from the Overgaauw Wine Estate and will loop through the extensive Bottelary Hills MTB Trails, where they’ve been hard at work building more single track. The ﬁeld is ﬁlling up fast so you’d better be quick if you would like an entry. The distances are 60km (R200), 45km (R180), 35km (R150), 15km (R120) and

5km (R50) with all the proﬁts being donated to CANSA. To ﬁnd out more go to www.stbb.co.za/mtb-challenge.

■ 26 October: Buffet Olives MTB Classic

The Buffet Olives farm outside Paarl is home to a weekend of trail based fun with a series of trail runs on Saturday the 25th of October and four MTB distances on Sunday the 26th. Get in on the fun by entering either of the 25km (R170), 14km (R150) or 5km (R45) trail runs or the 42km (R170), 25km (R150), 14km (R100) and 5km (R50) mountain bike distances. Alternatively you could make a duathlon of it and enter a trail run on Saturday and a MTB race on Sunday. The route proﬁles are up on the Buffet Olives MTB Classic Facebook page and entries are available through

www.entrytime.com. Keep in mind that it’s a CSA sanctioned event so you’ll need to purchase a CSA day licence if you’re not a CSA member. Visit www.buffetolives.net and click on the events tab for all the info.

■ 26 October: Gears4Ears If you’re in KZN get down to Holla Trails, Ballito on Sunday the 26th of October for the Gears4Ears MTB rides. There is a 19km Family Fun Ride (R110) and the 45km Gears for Ears Challenge (R170) taking place and all proceeds go towards raising funds for Cochlear Implant Candidates. With only 700m of climbing in the main event it’s set to be a fast paced dash through the sugar cane and the following singletrack of Holla Trails. All the information and online entries are available on www.roag.co.za so get on it and enter.

Win an Axis A40 MTB

Tell us why your local bike shop is great and stand a chance to win an Axis A40 mountain bike!

Comp

THE PRIZE

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

ace r a r il, o f t i a tra ’t wa Don how you explore to s ut and ike. get o n your b o

Win this fantastic Axis MTB worth R 10 500 by telling us why your local bike shop is so great that you’ll never covert to another store! The Axis A40 is a double butted 6061 aluminum hard-tail designed for devouring the trails and gravel roads. It features a 27 speed (3x9) Shimano Deore/ Altus drivetrain, a Suntour XCR AIR RL fork with remote lockout and 100mm of travel and CST Jack Rabbit 29 x 2.1 Tyres to keep those 29er wheels rolling smoothly. Added to the mix is the ever reliable stopping power of the Shimano BR-M355 disk brakes, with a 180mm rotor on the front and a 160mm rotor on the rear. Kore’s XCD components make up the stem, seat post, saddle, wheel set and the 710mm wide ﬂat bar. All round the Axis A40 is a bike that’s virtually unmatched in its price range. If you’re looking to get into mountain biking or just looking for a capable, well specced and competitively priced hardtail then Axis A40 is the place to start (before checking out the rest of the Axis A series range).

photo of the month

Oakpics is a Strand based photographic company. They shoot a vast array of events, covering everything from wild horses to weddings. But it’s in MTB that they’ve carved out a niche as one of the leaders in the 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 visit www.oakpics.com.

FS Directory SUS the Local Bike Shop: Lynnwood Cyclery – (012) 348 3132 Pretoria’s Specialized Concept store, Lynnwood Cyclery is owned by the father and son combination of André and Andy Terlouw. With their experience in the motor vehicle retail sector they wanted to bring that professionalism to the cycling retail business. The store focuses on service excellence, in both the workshop and sales department.

he store’s x-factor though is the personal and friendly service, which keeps customers coming back until they’re old friends. The recipe for success includes a stateof-the-art workshop, a dynamic team of staff, an ideal location and facility, together with the close association with the one

of world’s leading bike brands, Specialized. They’re also very active on the riding scene with club rides on both the road and mountain so if you’re based in the area you should consider joining their club. And the shop features a Body Geometry Fitment studio too.

Drop in for a coffee, to see what they have in store, and in store for you if you become a club member at Shop 1A, Willow Way Centre, Lynnwood Rd, Pretoria East. Follow them on Twitter at @LynnwoodCyclery, ﬁnd them on Facebook at Lynnwood Cyclery or visit their website www.lynnwoodcyclery.co.za.

CALLING ALL BIKE SHOPS AND SMALL EVENTS: Full Sus print 15 000 copies 10 times a year and if you’re reading this you know Full Sus is jam packed with terriﬁc MTB content. Reach up to 45 000 potential clients. Through 121 nationwide bike shops, MTB clubs and coffee shops. R1 000 gets you a classiﬁed sized advert. Call Jess on 021 685 2085 or email her on jess@integratedmedia.co.za to book your space.

Ultra X-Triathlon X-Triathlon

TR IES

7 Dec

ROCK KMAN MAN ULTRA: 2000m 70km 18km

10 DAY NEW YEAR SINGLETRACK HOLIDAY 29 DEC -7 JAN

Keep it together !! Official Training Camp

DASH: 500m 17km 5km

Peninsula on vaal SWIM MTB RUN

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Us p

EA RLY B

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CALLING ALL BIKE SHOPS To get your bike shop featured here all you have to do is ensure that all your clients get a copy of Full Sus and enter the competition. The shop with the most competition entrants wins!

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Do you need to stretch your marketing budget? Full Sus has the solution: Advertise here! EN

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Your new online cycling product store stocking Bern Helmets, Pedro’s Tools and other cycling related products. Use coupon code “fullsusoct” to get an extra 7.5% discount off our sale prices (valid until 31/10/2014, applicable to one order per customer).

Gourmet & Cycling Tour around Prince Albert

6 nights DB&B stay in Prince Albert. 3 days of cycling in the surrounding area & 2 days cooking at our Cooking School.

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Dear Mountain Biker and/or Trail Runner Buffet Olives Trail Run

Pre-entries are open for these events,

Buffet Olives MTB Classic