Full Sus September 2014 by Full Sus #MTB

FullSussa

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@FullSussa

www.issuu.com /FullSussa

September 2014, Vol 17

HASHTAG MOUNTAIN BIKING

Laikipia

pg 24

Trails

pg 12

Bike Revamp

pg 16

Kleinhans Muesli

pg 22

CYCLING ADMINISTRATION

just recap on the Commonwealth Games. In the mountain biking Mariske’s pre-race fall and Phillip’s puncture were terribly unlucky; do you regret not being able to convince SASCOC to take a bigger contingent of riders, especially seeing how well the Kiwis worked together in the Men’s race?

BC: Yes, there’s absolutely

no doubt that Mariske’s fall was rather disastrous for us, she was in good form and conﬁdent. Only the Canadians offered any real opposition. As it is, her injury was worse than we thought (In Mariske words she “managed to tear almost every abdominal muscle and then some other things as well.”) and she is now out of the Worlds team as a consequence. We all wish her a speedy recovery. Phillip had

no mechanicals on the day, it was assumed by the Twittersphere that he had, but he actually just couldn’t find his legs, it happens to the best. We’ve had a long discussion and it transpires he was still suffering from the “lingering effects of full blown influenza” (his team’s words, not mine...). I’ve gained a much deeper understanding of SASCOC over the last month and can now understand why they apply the ‘top 5 in Commonwealth criteria’; they are administrators with dozens of sporting codes banging on their door demanding that they become experts in their particular field. RSA hasn’t the money to send 500 athletes so an equitable method of judging a code’s potential for medals has to be found and as it stands this is it. Moving forward we need to look at how we structure our racing and how

LARRY BENTLEY \ GAMEPLAN MEDIA

FS: Before we chat about CSA let’s

pg 8

CSA Q & A

It’s not a Dark Art

As the media we have the ability to present you the story through a filter of our beliefs, agendas and opinions. And though here at Full Sus we make every attempt to offer unbiased perspectives, we have fallen short on occasions, especially when it comes to CSA. Sport administration is a difficult job, fraught with conflicting politics. CSA walks a tightrope governing the sport we love and takes flak from all sides. So to let CSA present their case, unfiltered, we posed the Director of the mountain biking portfolio of Cycling South Africa, Brett Coates a few open ended questions. Here’s the official word from CSA:

Body Geometry

Mariske “lucky I bounce” Strauss is no stranger to big crashes, like this dramatic one at the 2013 XCE World Champs

we advise our athletes in order to do the best for them but also keeping in mind our qualifying criteria. I’m also excited that we will be able to build on the positive relationship we have now established with SASCOC, they are not without reason which is shown in the fact that we only qualiﬁed one female road cyclist but they allowed a support team to go with. Building to Rio 2016, do you think Mariske and Phillip will be better off after their Commonwealth Games disappointments?

FS:

BC: Both of these athletes are

professionals and Philip was at London in 2012. It is however a different level of BMT that is required at CWG and more so at Olympics. I think they’ve learned a great deal and although their results were disappointing they can now focus on both the physical and mental requirements at this level of competition. What is heartening is that neither has been lured away by the easy money of marathon racing and remain focussed on Cross Country, it’s the pinnacle of our sport but remains a poor cousin to the

turn to page 6

New Bike Season

he bike industry is gearing up for the new season. It’s an exciting time for everyone because it means new bikes, accessories, gear, tech and clothing. The new bikes have been filtering into the bike shops already, normally the entry level models are here first, I guess the more technology the longer it takes to reach us. It’s always interesting to see what the next “big” thing is. Last year it was definitely the 650b buzz with a number of manufacturers going that way quite heavily. It should be remembered that these innovations are based on a global perspective and that our local distributors spend a lot of time making decisions regarding Southern Africa’s conditions to determine what is being brought into our market. As I write Eurobike

is taking place. It’s a huge event on distributors’ calendars and is Europe’s quintessential trade show (one day is open to the public). Some 50 000 industry delegates from all around the world visit the show to see, demo and order for their specific markets. Looking at their site and some info filtering back from Eurobike, electronic gearing seems to be big on the agenda (certainly in MTB) and the top spec bikes appear to have this as an option - as it becomes more mainstream and more cost effective innovations such as this start to filter down to the more reasonably priced rides - imagine cable free trailing! Fat bikes are a current rage with almost every brand having a fat bike offering. They seem to be a lot of fun and also reasonably prices; Mannnie Heymans proved that they are durable and can be ridden anywhere, having done this year’s Cape Epic on his 9:Zero:7 fattie. 9:Zero:7 is the dialling code for Alaska and the bikes are an Alaskan brand that was born out of snow endurance racing. Ok so I got a little side-tracked (but it’s a great story which we will

surely cover at another time). The point is that as we go into summer the bike shops are going to be filled with lots of new goodies - a great time to upgrade and of course to find a bargain or two if you’re happy with last year’s model. Distributors have to gamble on what we are going to want, what they see as a product that will sell and whether they would put budget towards marketing the new offerings. At the end of the day we really determine the success of the product, we decide on whether we think its good value for money, hype aside whether we think it will work for us and finally if it looks cool! So talk to your LBS and get a feel for what’s coming. Go and have a look at Eurobike’s site and get excited about the new cool goodies and save (cause the good stuff don’t come cheap) - I know that I am! This issue offers some great advice, excellent trails and once again a host of stories written by you guys! We have always said we are written for all South African mountain bikers - it’s your content! Keep the writing coming in, don’t be shy to contact us about a great story you want to tell and we

WARREN ELSOM | CAPE EPIC | SPORTZPICS

FS Editorial

Mannie Hymans conquered the 2014 ABSA Cape Epic on a fat bike, showing just how capable they are.

promise to keep printing them. Check out the Big Orange make-over - now there’s a story close to my heart. Finally we are super stoked to have Full Sus in the Sportsmans Warehouse chain, thank you to Sportsmans for seeing the value in our newspaper and now offering it as added-value to your customers. 35 stores around the country! This has of course impacted on our print run, taking us to 15 000 copies each edition - well and truly on top of the MTB pile! Of course a further thanks must go to all of you - keep collecting your copies and much the same as on our FB page don’t be shy to share! See you on the trails!

SUS Into thin air...altitude training as sea level!

have started training for this year’s Wine2Whales, faithfully following Dr Mike Posthumus’ training program. Then I got a call from Xavier Scheepers, at BikePlus, and he proposed that I incorporate their Altitude Centre into the programme. Mike and the guys from Science2Sport have collaborated with the Altitude Centre and have produced programmes for their athletes that incorporate the facility. So first things first I needed to know what I was in for. Let me say I am firmly in the Buffalo category – I am nowhere near a race snake – but this never ever came up with the guys: “no matter your situation you will benefit from the Altitude Centre training” said Xavier. “Training at altitude is like giving the body a tune up. You feel better; you have more energy, can run/ ride faster and further and there is less wear and tear on your internal engine. You achieve more, by doing less.”

Sounds a little too good to be true, but hey, I need every bit of advantage I can get and if it works for the pros…

The Altitude Centre uses Wattbikes, like I needed another reason to try it, and these bikes monitor everything you do so there’s nowhere to hide. Training at altitude has long been the main ingredient for all long distance athletes so to be able to do it at sea level is not only novel but damn convenient. What I haven’t told anyone though, is that the main incentive for me peddling in(to) thin air is that apparently it encourages weight loss! Shhhh don’t tell anyone, maybe that’s how all the Constantia mommy’s keep in shape? Snake’sters here I come!

Shayne and his cycle partner, Richard Pieterse, will be following the Science2Sport programme developed by Dr Mike Posthumus in the BikePlus Altitude Centre and will be giving feedback here over the next few issues.

SUS the Local Bike Shop: Cycle Torque – East London (043) 748 3309 Without a competition to base our choice of a featured bike shop on for the August issue we were happy to receive a call from Gerrit Jonker an officer in the South African Police service about Cycle Torque in East London. Gerrit was in East London for the provincial SAPS champs, when disaster struck, towards the end of the ﬁrst day’s racing he broke his rear hub. Hoping they’d be able to ﬁx it before the second day’s racing he took his wheel to Cycle Torque. Sadly they didn’t have the necessary spare on hand, but they offered him a temporary replacement wheel from one of their own bikes. How is that for amazing service!

l al s g p lin Sho l Ca ke Bi

SUS The team Publishing Editor: Shayne Dowling shayne@integratedmedia.co.za Content Editor: Seamus Allardice seamus@integratedmedia.co.za Art Director: Megan Knox megan@integratedmedia.co.za Advertising: Shayne Dowling Sales: Jess Nosworthy jess@integratedmedia.co.za PR & Promotions: Ashlee Attwood ash@integratedmedia.co.za Regulars: Meurant Botha, Stirling Kotze Snr & Jnr, Jacques Marais,

Cycle Torque stocks Momsen, Giant, Avalanche, Muna and Axis bikes, as well as Look, Candy, Fox, SRAM, Shimano, Lezyne, Kenda and a whole lot more gear and accessories. They also do Evox, Isostar and Gu supplements if you’re in the area for a race and in need of a energising top-up. At the heart of the Cycle Torque store is the desire to assist any biker were possible in any

time of day or night. They offer a host of extra services including selling second hand bikes for their customers, collecting and dropping off your bike if you’re too busy to take it in for a service, and you can have your new bike ﬁtted in store too. They also offer skills training, ﬁtness coaching and group indoor training sessions though the association between Cycle Torque and Skill-Up.

For more information visit www.cycletorque.co.za and www.skill-up.co.za online, or ﬁnd Cycle Torque on Facebook. If you’re in East London you can drop by the store for a chat about the great trails that just keep popping up in the Eastern Cape, you’ll ﬁnd them at 2 Sherwood House, Sherwood Avenue, Beacon Bay, East London.

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!

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: Brett Coates, Dr Melanie Nieuwoudt, Mark Botes and Karl Ebel. 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.

Head Office | Cape Town Tel: 021 685 0285 Address: Suite WB03 Tannery Park 23 Belmont Road, Rondebosch, 7700 Postal Address: PO Box 259, Rondebosch 7701

Full Sus ALLIANCE PARTNERS

COMPETITION TERMS & CONDITIONS: The Prize/s is as indicated, no alternatives or cash will be provided. The decision of Integrated Media will be ﬁnal and no correspondence will be entered into. Under no circumstances shall Integrated Media or its appointed representatives and the prize donors be liable to anyone who enters these Prize Draws for an indirect or consequential loss howsoever arising which may be suffered in relation to the Prize Draws. By entering these competitions you make yourself subject to receiving promotional information. Entrants are deemed to have accepted these terms and conditions. Prize Draw Rules: The prize draw is only open to residents in South Africa. Employees of Integrated Media and their respective advertising, media and PR agencies, as well as the family members, consultants, directors, associates and trading partners of such organisations and persons are ineligible for the draw. Prize style and colour may vary. Competition entries close on 22 September 2014.

s w e n

FS News

ull Sus, we’re excited to announce, is now available in all 35 Sportsmans Warehouse stores around the country (and in Windhoek, Namibia). So if you’re shopping for your other sporting or outdoor hobbies at

WWW.OAKPICS.COM

Full Sus #Expansion

Sportsmans you can now grab a copy of your favourite mountain biking publication! We hope it’ll help convert more outdoorsmen and women into mountain bikers, so here’s to the growth of the industry too.

The newly crowned Elite Women XCO World Cup Champion, Jolanda Neff

The 2013 Cape Pioneer was a muddy but thrilling race

T @ RED BULL MEDIA HOUSE

Ladies’ Liv

Liv Lust Advanced

Bridge Cape Pioneer Trek Social media will be abuzz for the duration of the race with the Bridge Cape Pioneer hashtags and if you’d like to get in on the act we suggest you follow @bridgeCPT on Twitter now already.

he race with soul, the Bridge Cape Pioneer Trek is rapidly approaching, with its 12 October start only a month away. The 2014 edition marks the sixth riding of what has become one of the top mountain biking challenges in the world. With UCI points on offer the racing field will be stronger than ever, but with Dryland’s reputation for really looking after their race entrants you can be sure that whether you finish first or last you’ll be treated like part of the Klein Karoo family. The 2014 Pioneer covers 574.2km in seven days, with 11 958m of climbing, and once again features the iconic Swartberg Pass to finish on stage two. Race sponsors Bridge have upped the ante too, pledging R250 000 in prize money for that stage alone. The first men’s and first women’s team to cross the line on stage two will take home R125 000, making it not only the richest single stage on the global MTB calendar, but also the most equitable.

For more info visit: www.capepioneer.co.za or scan the QR code to read the Bridge Cape Pioneer 2014 race guide on Issuu.

Busy Times

established ladies in the peloton to switch to ladies’ speciﬁc equipment, but with the massive drive to produce quality ladies’ equipment from most of the big bike manufacturers in 2015, even the most reticent lady will be on a ‘girl’s bike’ soon. And it’s not a bad thing at all! The newly crowned Elite UCI World Cup XCO champion, Jolanda Neff (she’s still eligible to race U/23 for another two seasons) has been racing the Liv Obsess and currently there’s not a faster lady on the trails. Liv’s South African distributors Dragons Sports say that they hope to create an exciting Liv corner in some of their key Giant Dealers too. In the meantime though go pick your new dream bike online at www.liv-cycling.com.

he racing calendar starts to get really busy in September and October with a host of single day races to choose from virtually every weekend. But if you’re unsure of which one to go for, keep an eye on Full Sus’s Must Do Events section of our Calendar in every issue. If you need a bit more of a warning here are some great single day races that are coming up in October, diarise them.

October:

4 Oct: Nissan Trailseeker #4 (Gauteng) 18 Oct: STBB 2Keep-a-breast MTB (W. Cape) 18 Oct: Karoo Cycling Bazaar (Eastern Cape) 25 Oct: Chris Willemse Cycles Durbie Dash (W. Cape) 26 Oct: Gears for Ears (KNZ)

CAPE TOWN SPORT PHOTOGRAPHY

ere’s some exciting news for the female readers of Full Sus, the world’s biggest bicycle manufacturer, Giant has split its ladies division into a separate brand: Liv. The marketing material says that Liv makes “bikes, gear and apparel that allow a rider to feel more confident. Through our genuine, optimistic and inclusive nature, we can relate to all levels of riders, from elite athletes to new fitness riders. We believe that cycling at any level can bring confidence and joy to a woman’s life, and we hope our personality inspires more people to make cycling a part of their lives.” But the real benefit to you as the consumer is more choice of ladies’ specific bikes, gear and apparel. Now there is some resistance from the

Look out for the pink socks again this year in the STBB 2keep-a-breast challenge

turn to page 7

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FS CSA Q & A mass participation events in terms of making a living. You really have to want that medal – and they both do! Added to this the upcoming talent from the likes of James, Rourke and Bianca and we have a deep pool of athletes going forward.

FS: Okay CSA, let’s talk about the role of CSA in mountain biking in South Africa. Where is the focus? And what is the route map for mountain biking going forward as seen by CSA?

BC: Firstly CSA is not some

underground Maﬁa, it’s me, Mike, William, Greg, Bosseau et al. It is somewhat annoying when I hear commentators, Twitterers and so called experts talk about how “CSA should do this or CSA is not getting this right”, they all know me – pick up the phone and call any of us, we are accessible and passionate and we welcome any constructive ideas or assistance. In CSA-MTB we have distilled our focus down to our core function: we must produce elite athletes to compete at World Champs and Olympics. This involves not only the athlete development but also the structure of our season, the campaigns within Africa as well as a clear understanding of participation criteria and UCI rankings. We have initiated a High Performance program for both Cross Country and Down Hill which will assist in giving us a direct line to our riders enabling us to not only give them advice on everything from training and race schedule but also make them feel part of something important, I want to get past the old days of seemingly plucking team names out of fresh air, athletes must have a clear vision of their goals and the route map to achieve them.

FS: Developing talent is a major

issue for all South African sporting codes, especially developing talent from previously disadvantaged communities. How is CSA helping produce the future stars of the sport?

BC: CSA is currently based on

a club system. Many clubs were formed merely so a bunch of mates could ride together in the same kit, not because they wanted to be the next champion for cycling development. There are currently a host of private initiatives out there that are doing amazing work. It is our mission to partner with these programs and offer support and assistance as well as harvest the talent that these guys are unearthing. Added to this and as funding allows, we will also assist individual athletes who may lack the resources to take their careers forwards. We now also have Schools Cycling as an affiliate of CSA, we

STEVEN SMUTS / SNAPSPORT PHOTOGRAPHY (BOTH)

from page 1

Louis Bresler Knipe representing SA in the Africa XCO champs

are getting 300 to 600 kids of all backgrounds pitching up at these races and this is already bearing fruit. Again, forcing volunteers to do something they never envisaged is never going to work, our plan is to partner and assist existing programs whilst looking to initiate new ones where there is a need and passionate people to implement it. And what structures are in place to help the current crop of riders advance internationally?

FS:

BC: Again, our HP program will

guide athletes with their careers and help them structure their season to gain the best advantage from our own domestic races whilst gaining international experience. For 2014 and 2015 our Cross Country races have been Category 1 UCI, meaning that there has been the maximum points on offer as well as substantial prize money. A rider with a passion for XCO doesn’t have to compromise his season by having to do random marathon races to earn some extra money. XCO is a passion, you have to want to be the best, not only ﬁtter but technically adept as well, we have structured our calendar so that riders who can, or qualify should funding be available, go to a couple of World Cups without compromising their local season whilst the Cat 1 points we have made available will get them a better seeding. Even in this day and age where there is a marathon race every weekend with TV coverage and sponsorship, I’m always amazed by the guys out there who still want that World Champs Medal or want to pull on our SA jersey and line up at the Olympics. While cross-country mountain biking continues to grow, what is CSA’s take on the downhill scene that seems to have stagnated badly. Are there programmes in place to develop the next “Greg Minnaar” and “Andrew Neetling”?

FS:

Mariske showing the commitment that has made her the local XCO lady.

A rider with a passion for XCO doesn’t have to compromise his season by having to do random marathon races to earn some extra money. BC: Unfortunately DH is becoming

beyond the pockets of most riders. A competitive bike costs upwards of R50k never mind all the kit that goes with it. Add to this that there are very few races, it’s not a great investment for parents – did I mention the medical bills? The saviour for DH is no doubt the emergence of Enduro racing. Back in 1996 you rode XC on Saturday and DH on Sunday on the same bike! Enduro can bring back that fun easily accessible entry into DH. I actually think that if we change the format slightly – not have guys have to ride uphill, the numbers at Enduro’s will multiply and we can then entice those with a thirst for more of the same to give DH a go. We’ve also decided to focus the National DH races to areas where there are riders, if you have a DH in George or even JHB you only get 30-40 riders whereas the same event at Cascades or Cape Town draws 100. Provinces must also host smaller Enduro/DH events to get guys back into the groove of bombing downhill for fun. How would you motivate Full Sus readers to become members of CSA, and what are the beneﬁts of membership for riders and CSA affiliated races?

FS:

BC: We have some very exciting

initiatives in the pipeline, from insurance packages, membership levels and offerings to race organisers. This year’s PPA ruling could have been seen as a negative but it has forced us to look at our core business and develop products that are relevant and offer value. Sure, a race organiser can elect to not sanction his race but although he

saves a few Rands that event has no commissaries, may not be up to the standard laid down by CSA/UCI and may leave landowners exposed to liability. From the riders’ perspective we want our constituents to want to join CSA. We are offering specialist internet services through the ‘my genie’ web portal enabling us to tailor news to speciﬁc disciplines of the sport as well as the regular licensing service required for competing at the higher level. We also want guys to walk away feeling they are part of something important. We are doing good work, we have a dynamic passionate team and by joining CSA you can be a part of it. The link to the online community is: www.mygeni.org/brandpage/ Cycling_South_Africa.mygeni, but you need to be a member to access!

Brett Coates started mountain biking in the good old days in Sabie in 1996, got involved in administration in 1998 running the Sabie Classic and Nationals, became Chairman of MaMBA in 2000 and on the board of SA-MTB. Elected to CSA-MTB Director in 2012 and promptly fell oﬀ at Mankele and broke every bone in his body. He managed the SA Marathon Team to Austria, the Worlds Team at PMB, the XCO team to China Invitational and in 2014 the cycling team to Commonwealth Games. He doesn’t tolerate bullsh*t or perpetual selfpromoters, believes that you will be judged by your actions, not words.

he local cycling industry took another step towards formalising the dark art of bicycle repairs with the launch of the Association of Cycling Traders (ACT) UK accredited Torq Zone Academy. The Academy, will be offering Cytech™ Technical Scheme qualifications to would-be bicycle mechanics who enrol in their courses, the first of which starts in October 2015. The courses will be presented by Torq Zone Cycles in Centurion and Graeme Stickells, partner of the Torq Zone Academy explained the rationale behind introducing the concept to South Africa as follows: “For the first time in South Africa, there will be an institution where bicycle mechanics can go and learn their trade, ultimately to become a professional bicycle technician and get local and international recognition for it. Effectively this will put the occupation of a Bicycle Technician on the map and provide much needed recognition. The occupation ‘Bicycle Mechanic’,

For more information go to www.torqzoneacademy.co.za or follow @TorqZoneAcademy on Twitter.

TORQ ZONE (ALL PICS)

from page 4 News FS against which a National Qualification could be developed, is recorded on the Organising Framework for Occupations (OFO), a framework listing all occupations in South Africa. Torq Zone intends to take the lead in developing a National Qualification for bicycle technicians which will be registered on the South African National Qualifications Framework (NQF).” It’ll also give you the peace of mind that your precious machine will be in good hands, especially when you can’t take it to your usual bike shop.

The Torq Zone Academy will help in formalising the dark art of bicycle repairs with the launch of its’ Association of Cycling Traders (ACT) UK accredited bicylce mechanic courses

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FS Body Geometry Bike Fitment

Seamus Allardice has always been DIY in his approach to setting up a bike, relying on a quick peddle around the parking area and a few adjustments of the saddle height to get comfortable. But a recent back injury from a hastily set up bike made him realise that a more comprehensive approach was necessary, so he booked a Body Geometry ﬁtment session with Specialized Body Geometry Fit professor Peet le Roux.

he seed for Body Geometry Fit, as Peet explained, was conceptualised by Doctor Andrew Pruitt in the Seventies. As anassistant athletic trainer at the University of Colorado he saw many cyclists with overuse injuries and started to wonder if prevention might not be better than treatment. The science of bicycle fitment was in its infancy at the time and the dominant model for determining how a cyclist’s bike should be set up was taken from a study done on a group of Italian professional roadies. You don’t need a degree in anatomy to know that the flexibility and other physical capabilities of a professional cyclist are vastly removed from those of the average person, especially given the “lower is better” school of thought at the time – when it came to saddle to bar drop. So Dr Pruitt went to work developing a bike fitment programme that took in the individual rider’s unique personal anatomy. The Body Geometry fitment session, is not something you can rush and can take up to three hours, which seems like a lot, but my fairly straightforward fitment took two and a half hours so I’d strongly suggest budgeting the time. It starts with a chat about your riding goals, aches and pains, and injuries. Then the fitment expert takes you through a strength, flexibility and anatomical measurement programme, to establish key data like the distance between your ischial tuberosities (the width of your sit bones), your hip and hamstring flexibility, and leg length discrepancy. Armed with the data and the knowledge of what’s bothered you in the past and what you’d like to achieve you move across to the bike. Now in the ideal situation you’ll be fitted on a Retül Müve sizing cycle, but given the cost of the Retül bikes it’s more likely that the fitment will be done on your bike, clipped into a stationary trainer. The Retül Müve

sizing cycle makes it easy for the fitment expert to quickly adjust and one of the parameters at the turn of a handle, whereas on your bike the process is slowed by you needing to dismount and wait as the saddle is raised or the bar dropped. On the bike the fitment starts with the side view. The fitment expert determines your ideal saddle height, based on your feedback regarding comfort and a measurement of your knee angle. The measurement is taken when the pedal is at its furthest point from the saddle (near the five o’clock position). The ideal knee angle is 30 degrees, but due to the fact that most of us have a slight leg length discrepancy (anything below 3mm doesn’t require special action from the bike fitter), in reality it’s likely that the compromise will result in one leg having a slightly more acute or obtuse angle. Your saddle angle (normally it will be perfectly horizontal for maximum comfort), handle bar height, stem length and cleat position are all adjusted in turn. After each adjustment you’ll have to spin at 60% of your maximum pace to reset yourself on the bike and you’ll be asked if you’re comfortable – before the next adjustment is made or you finalise a setting. It’s a lot like being at the optometrist – sometimes you just can’t tell what’s more comfortable. Next up is the frontal view, where the fitment expert will check your hip, knee and foot alignment. This could mean special inserts in your shoes to combat your knees rotating during the pedal stroke. Finally from behind your placement and squareness on the saddle is checked, before setting up your suspension and fork for your weight and riding style. To help with the analysis of your body in motion the fitment expert will make use of a Body Geometry Clipboard App which captures video and allows the expert to review your cycling form in slow-motion which guide lines inserted to check for

PHOTOS SUPPLIED

Setting yourself up for comfort

The Retül Müve sizing cycle allows the bike fitment expert to make a multitude of adjustments at the simple turn of a handle

The ideal knee angle is 30°, but often a compromise is required to allow for leg length discrepancies

SUS the body geometry bike ﬁtment: Time: ±3 Hours Cost: R1 000 – R2 000 (depending on time, the ﬁtment expert’s experience and excluding new components)

Value: Save a fortune in physiotherapy and doctor’s bills Body Geometry Accredited Fitment Studios: ◆ Lynnwood Cyclery

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◆ Complete Cyclist Bryanston

◆ Concept Cyclery Ballito

◆ Concept Cyclery Waterfall

◆Concept Cyclery Melrose Arch (The new Cape Town Specialized Concept stores will also have an accredited Body Geometry Fitment Expert in store) deviations from the ideal. A Body Geometry fitment session is above all a personal experience, an interaction with a professional who’s there to help you be as comfortable, efficient and injury free on the bike. I went into the session with back pain from a poorly set up bike and afterwards spent nearly ten hours over the next three days riding without a single niggle. From being a sceptic and believer in a quick, what Specialized call a bike sizing (set the saddle height and maybe flip the stem to change the drop), there is no way I’d ride any significant

distance on a bike without setting it up properly again.

Peet le Roux is Specialized South Africa’s Body Geometry Fit professor, he teaches the principals of Body Geometry ﬁt to the ﬁtment experts who’ll be getting you comfortable on the bike. Before joining Specialized he practiced as a physiotherapist and now heads up the Specialized retail department.

PARADIGM SHIFT The new SRAM Guide RSC is packed with ride-enhancing performance that makes every new trail a trusted old friend. We started from scratch, to create the perfect combination of braking reliability and control. Brand-new SwingLink™ technology provides more power, silky-smooth modulation, more positive pad engagement and better lever-feel than you’ve ever experienced. Steep-line confidence. Deepcorner dominance. Ride every trail like you own it. KNOW YOU CAN. INTRODUCING GUIDE RSC WITH SRAM SWINGLINK, A CAM-ACTUATED MASTER PISTON THAT REDUCES DEADBAND AND MAXIMIZES LEVER FEEL AND MODULATION DEEP INTO THE STROKE / 375 GRAMS / CONTACT POINT ADJUST / TOOL-FREE REACH ADJUST / POLISHED SILVER ANO OR BLACK ANO

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FS Suspension Maintenance Part One

ith the help of Fox South Africa Full Sus has put together a guide of how often you need to service your fork and what to watch out for in terms of early warning signs. And remember this isn’t just Fox speciﬁc, it applies if you’re running RockShox, SR Suntour, Manitou or DT Swiss.

How often does your fork need to be serviced? The official service interval is given in hours, which can be a little confusing. Steve Bowmen of Fox suggests that if you ride off-road three times a week you should service your fork every six months. If you’re a more frequent rider and keep note of the hours you spend on the bike then we’d suggest you take a close look at these tables.

Check sag

Every ride

Clean fork exterior with mild soap and water only; wipe dry with soft towel

Every ride

Inspect dropout thickness (9mm)

Inspect bushings

Change oil in lower legs

Change FLOAT ﬂuid in air chamber

100

Service damper

100

RockShox Clean dirt and debris from upper tubes

Every ride

Check air pressure

Every ride

Inspect upper tubes for scratches

Every ride

Check front suspension fasteners for proper torque

Remove lowers, clean/inspect bushings and change oil bath

Change oil in damping system

100

Service damper

100

Post ride maintenance

Signs of fork damage

Nearly all damage to your fork is caused by dirt slowly creeping into, and under, the fork wiper seals. This ﬁne powdery dirt then starts to act like grinding paste that causes stickiness and ultimately wears the anodising off the inner legs. The ﬁrst step in the process to avoiding this is to clean your fork stanchions after every ride. ◆ Wash with mild soapy water and soft sponge. ◆ Wipe dry with a lint free cloth (old undies work perfectly) and check for damage to the stanchion coating. ◆ Check your sag and air pressure.

Here’s what you should look out for on your fork. ◆ Sticky fork action ◆ Losing air ◆ Harsh forks (the travel isn’t plush) ◆ Thinning of the stanchion legs or scratches

What’s Sag? Sag is the amount that your rear suspension and/or fork compress when you sit on the bike. Sag allows the suspension to compress and also extend in order to maintain traction when unweighting over drops, dips, or when cornering. Sag can be controlled with coil spring rates, coil preload, or air pressure.

SUSPENSION ELEMENTS ■ Spring (air or coil) ■ Compression damper ■ Rebound damper ■ Chassis

Interval in hours

Final Word If you can’t remember when last your fork was serviced give your local bike shop a call and book your fork in for a service. And remember that your fork will, in the majority of cases, have to be sent to the service centre to be serviced, so you could be without your bike for ﬁve working days.

Nearly all damage to your fork is caused by dirt slowly creeping into, and under, the fork wiper seals. This fine powdery dirt then starts to act like grinding paste that causes stickiness and ultimately wears the anodising off the inner legs.

Damage caused by worn bushings

How often do you check your fork’s air pressure? Or should the question rather be when last did you check your fork’s air pressure? We all know we need to look after our drivetrains, and it’s easy to remember because you can see when it’s dirty and feel when it’s not working properly. But your fork is easy to neglect, the action takes place out of sight and unless something fails dramatically the wear and tear accumulates slowly so that you hardly notice when its dampening capabilities start to slowly deteriorate.

Interval in hours

Start of wear

101

Fox

CRAIGKOLESKY.COM / NIKON

Fork

Servicing your fork regularly will ensure its longevity and keep it performing optimally for years.

Download the RockShox suspension theory manual by scanning this QR code

Enter online:

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FS Trails

Get high in Witsieshoek OK, time to get high, Muckers. I mean on your bikes, of course, and on the Thin Air of the Drakensberg, rather than on some dodgy variety of mountain cabbage. Photographs and words by Jacques Marais.

Local Buzz: Witsieshoek is one of those destinations you only get to if you’re prepared to travel right to the very end of the road. One thing is for sure, when you get there, you are bound to have some kick-ass fun in one of the world’s most dramatic outdoor playgrounds. This is where the hulking northern Drakensberg ruck up against the Maloti Mountains of Lesotho, and you immediately know you’re stepping into Thin Air Country. It’s brass-monkey-bollocks cold; the sub-alpine ridges bristles with high, frost-burnt grass; the air is champagne clear; and the Amphitheatre - overshadowed by the

hyper-speed mode for a kick-ass gravel super-tubing session. If you have something more technical in mind, then the Metsi Matsho Hiking Trail from the lodge area is where you want to point your front wheel. This is currently more of a gnarly cattle track ride, but the peeps in power at Witsieshoek are planning on putting some TLC into the route. All it really needs is some

burgeoning buttress of Sentinel Peak - can only be described as a truly iconic panorama. Witsieshoek Mountain Lodge dates back to the days of Basotho Qua-Qua, a name that means ‘WhiteWhite’ because of all the snow that falls here in winter. I unfortunately missed this fairytale wonderland, but it did mean that the weather was perfect for big mountain exploration, both on foot and on the bike.

return route from Witsieshoek to The Sentinel car park will qualify as a morning quickie. Drop down for 1km from the lodge, then dog-leg left and straight into the dirt road ascent. A couple of short drops will give respite, but this ride is all about granny gear grunt. Some sections of the road are being paved, but knowing most SA contractors, this may take a few years. The blast back is exactly that – a blast; get into

Trail Low-Down:

"The air is champagne clear; and the Amphitheatre - overshadowed by the burgeoning buttress of Sentinel Peak - can only be described as a truly iconic panorama."

The hiking here may be of legendary proportions, but let me tell you, the mountain biking is pretty much offthe-wall, too. If you’re into a grinding gravel road climb, then the 18km

SUS the Witsieshoek MTB Trail: Grading: Easy to Intermediate (technical in places) Duration: 90min (excluding additional jeep-track sections) Conﬁguration: Circular: 10-14km Start Point: Witsieshoek Mountain Lodge Terrain: Cattle tracks and footpaths Post-Ride Beer: Straight off the bike and into the Witsies Pub Must-Do Event: There are no events at present run at the lodge Access: Day access may be arranged ahead of time. Cell Reception: Edge Signal at best; limited coverage Accommodation: B&B with an a la carte restaurant. Local Contact: Lodge Manager Jan van Niekerk (058) 713 6361 or www.witsieshoek.co.za www.mapstudio.co.za

GPS: 28° 41’ 10.50”S - 28° 54’ 1.57”E

Jaques 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

Trails

ws of e i v g roppin eatre and d w a J phith nfold for m A e Th es u g n a r s. i Malot 60 degree a full 3

A F R I CA

Kwazulu Natal ◆ Witsieshoek Mountain Lodge Lesotho Free State

Durban

where are we? grooming, mainly clearing the footpath of stones and widening (or stone-packing) some of the deeper ruts. Prepare yourself for a relatively ﬂat, fast and ﬂowing contour ride, winding clock-wise along the ridge line of two grassy hills. Jaw-dropping views of The Amphitheatre and Maloti ranges unfold for a full 360 degrees, and chances are good you’ll do some across-the-bar viewing of grey rhebuck, klipspringer or other small antelope species. This is a totally do-able ride for most levels of mountain bikers, but if you’re a rookie, then you will need to know when to dismount, and quickly. Keep it tidy, especially on the few technical sections close to the steep drop, and you’ll live to tell the tale. My total riding distance was in the region of 14km, but the marked route will probably be closer to 10kays ... expect to spend a good hour on the bike. You can include a further 30km-plus of unmarked jeep-track trails on the opposite side of the valley if you’re the adventurous type, so there’s a stack of riding here. And if you should need other reasons to visit Witsieshoek, there are stacks of off-the-bike adventures awaiting you. Every morning, fresh bones are carried out to a small outcrop near

Eastern N2 Cape

On the border between KZN and the Free State Witsieshoek Mountain Lodge is nestled at the foot of the magniﬁcent Sentinel Peak, in the northern Drakensberg. The area offers some of the best hiking trails in South Africa as well as excellent camping, rock climbing and bird watching for the non-mountain biking members of the family.

the lodge, and if you’re lucky you will see the bearded vultures spiralling down for a quick snack at the ‘Vulture Restaurant’. More information on this exhilarating mountain escape - with newly refurbished chalets boasting interior heating and all the mod cons - can be had at www.witsieshoek.co.za.

Getting there: Blast past Harrismith in the direction of Kestell on the R74, then look out for the turn-off to Phuthaditjhaba. Keep going through this spreading, rural town until you hit a steep, brick road winding into proper mountain territory – Witsieshoek is at the end of the road.

FS Crazy for Craft

CRAFT

BEER:

I’D TAP THAT Change is brewing in the South African beer market, even wine drinkers have noticed and some have even converted. The craft beer craze has truly hit South Africa with new breweries popping up almost everywhere. As a Lager dominated country we are now faced with unlimited options of ﬂavours and styles and this is what excites us most about this long overdue movement. So we got Dr Melanie Nieuwoudt, the brew master of Ceder Brew to provide us with some education in the craft, science and history of beer.

e’ll start off with the obvious question some might have: What is a craft beer? Craft beer originally refers to live cask, or bottle conditioned British ales, but nowadays loosely describes ﬂavoursome brews by small, independent brewers. Basically beers made with love, which tastes amazing. Some craft brewers are brewing variations of a style, while others may want to stay true to speciﬁc beer traditions. Each brewer has his/her own brewing philosophy, there is truly no right or wrong, – ‘just give the people what they want’ (and obviously keep it consumer safe!). Beers primarily consist of water, malt, hops and yeast, but brewers these days are truly pulling out all the stops with regards to unconventional additives, resulting in some very interesting beers ranging from thick dark chocolate stouts and cherry porters, to spicy pumpkin ales. These new innovations and experiments are the hallmarks of craft beers and have led to even the elusive female market segment being converted to the craft.

Craft for your palate

A costly habit

Let’s start with a little background: Beers are traditionally categorised as being bottom or top fermenting.(i.e. the yeast either flocculates/clumps towards the bottom of the fermenter during first or primary fermentation, like in the case of lagers, or they flocculate at the top, as with ales). Lagers are fermented at lower temperatures for longer periods and generally produce drier beers, with less body and fruitiness, while Ales ferment for shorter periods at higher temperatures and are thus fuller bodied with more fruit and sweetness present. Beers such as pale, brown, cream and amber ales, Hefeweizens, IPAs, Porters, Stouts and Lambics all fall under the top fermenting category, while Bocks, Dunkels, Marzens, Pilsners and Lagers, to name a few, are bottom fermenting. Each style comes with its own characters, and for those looking to start to appreciate the craft should keep an eye open for those IBUs or international bitterness units. Take an IPA (India Pale Ale) for instance (40-120 IBU), it may come across as beautifully floral, full and sweet, but for the inexperienced and off guard, it might be giving you a B (for bitter) slap. Rather start your craft beer experience by getting used to less extreme Lambic variations (0-10 IBU), Mild Ales (8-20 IBU) or Lite Lagers (812 IBU) and work your way up to the more serious styles. Some other choices you’ll be faced with when choosing your brew are between filtered and unfiltered beer. Some styles, such as a Weiss are traditionally kept unfiltered while many other beers should ideally appear bright and would then benefit from being filtered. Personally, I prefer unfiltered beers as I find them to have a superior flavour profile, which can be compromised during filtration and pasteurisation. The murky bottom yeasty bit is usually my favourite part! Many unfiltered beers can also appear clear which can be achieved with correct temperature control during fermentation and maturation or in the case of bottled beer by being stored upright and decanted correctly. That’s the problem solved for those finicky about the visual appeal of their brews.

Another question craft beer fans might have is why craft drinking is so expensive? An interesting read in a recent addition of the Guardian summed it up pretty well: “Costly raw ingredients, small-scale production, tax and the exploitation of gullible hipsters are all possible contributors to price.” Pretty spot on, but I do however ﬁnd that certain beers are somewhat overpriced, but one should also keep in mind that you can’t really expect to pay the same for a craftier counterpart as you would for a SAB or Windhoek Lager. I hope that this read was a useful tool to ease the search for your ultimate craft beer experience. Whether you’re a drinker of the more serious Doppel Bock or Imperial Stouts or one that prefers the less “BIG” beers, South Africa is the right place and the right time to be! So. Many. Choices.

Completeing that big climb earned you a good beer - but how do you pick one to suit your palate Ceder Brew Ceder Brew, located on the farm Kromrivier, is the Cederberg’s ﬁrst craft brewery. The farm has been home to the Nieuwoudt family for seven generations and it was this seventh generation that thought it a good idea to start brewing beer. They specialise in signature craft beers and also do custom beers, brewed especially for your special occasion. Find Ceder Brew on Facebook or go to www.cederbrew.co.za for more information.

Dr Melanie Nieuwoudt has possibly the coolest academic qualiﬁcation in the world. She’s a doctor of beer. Okay so she’s a doctor of Food Science but her PhD was on beer. She runs Ceder Brew on the family farm with her sister Tania. Go visit them on Kromrivier and taste their excellent beers.

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 Bike Revamp

Before

OVERHAU L I N ’

YOUR RIDE!

Shayne Dowling’s best mate was looking a little worse for wear – he and Big Orange had done a lot of mileage together and it was time to look at a few options… Photography by Julia Andrade

ig Orange… a bright orange, 2011 carbon Santa Cruz Tallboy, which I had bought second hand, the frame had taken a hammering. I had heard that the guys at BMC in Woodstock, Cape Town offered an overhaul option and that Jared was a master at pimping your ride. So Big Orange and I moseyed on over to see what we could do about a facelift. I sat down with Jared and his wife Mel, and after Jared had told me about the process and given

me a min of meer timeline – Mel took me through the all important colour, logos, style and look process. Doing a bike makeover is really cool because you have so many options and Jared, being the master that he is, doesn’t just order sticker and plak them over the new basecoat – oh no – he uses stencils and good old airbrush skills to get your baby looking as good as new – in fact as in my case, possibly even better! Big Orange’s make over was

a true work of art and love. Jared takes pride in every frame he does. Remember all of them and talks of them like they are his children. It is like having a brand new bike. I upgraded my groupset and it WAS a new bike. All this and it cost me less than an entry level hardtail! It certainly opens up a whole new life and set of options for your old frame or that second hand carbon frame you been eyeing out. My ride has just been pimped and I’m digging it!

Bike Revamp FS

Before

After

Stage 1:

Now that Jared had my wish list and Mel and I had agreed on the style of logos, as well as my (any) personalised customisation, Jared got to work in earnest. The first step was to strip the bike completely. This showed just how much of a hammering these bikes take and also revealed how much attention the frame needed. With obvious passion and glint in his eye Jared then began to strip all the old laquer, stickers and paint. This would also reveal any cracks or serious dings in the carbon frame – all are completely repairable. After sanding, filling of minor chips and scratches and more sanding, the frame is covered in a primer making ready for the first layer of paint.

Stage 2:

Stage 3:

The planned artwork is prepared and now stencils are cut. Jared then begins to lay down the primary colour or colours onto the frame. Once dry; masking and positioning of the stencils is done. Position of the logos and customised artwork is laid out and the real art begins. No stickers are used and Jared paints and airbrushes all the logos and decals onto the frame. Besides the brand names, Jared is also well known for taking clients drawings and turning them into a work of art on their beloved bicycles.

With the paint dry all the stencils are removed. All the artwork is inspected carefully for any imperfections – if anything is not up to Jared high standards, he starts again. Nothing but perfection is accepted. At this stage the owner is called in to approve the artwork, this is the last chance saloon, and once this is given the bike is given its clear coats. 2k Automotive clear is applied in multiple layers, to not only make it look great, but to also give the bike the paintwork and protection it needs when it hits the trails again. The clear coat is baked in the oven at 60°C, once hardened, Jared gives it its final inspection and flattens and polishes out any bumps or blemishes. The final stage is to re-assemble the bike, ensuring all the parts fit back perfectly. The entire exercise takes approximately 4 weeks.

Jared Mahaﬀey is owner, bike technician, customiser and self confessed coﬀee enthusiast at BMC. One of Cape Town’s leading bicycle maintenance workshops. Tel: (021) 448 4692

FS Coaching

mass, compared to concentric exercise. This is more than likely due to higher muscle forces, which are generated during eccentric cycling. In a recent study in young healthy individuals, peak power output was increased by 9% after eight weeks of training on an eccentric bicycle. Further beneﬁt of eccentric training is increased neuromuscular control. This is the ability of the brain to control the muscle. The increased neuromuscular control may also improve your cycling performance by increasing economy of energy use.

Eccentric Cycling for added strength Enhanced muscle size and strength has been unequivocally shown to enhance cycling performance. It goes without saying that muscle size and strength is increased by strength training. However strength training may incorporate either predominantly concentric contractions or eccentric contractions. In this issue Dr Mike Posthumus brieﬂy discusses the potential beneﬁt of eccentric exercise to enhance cycling performance.

hen lifting a weight, your muscle shortens. This shortening contraction is called a concentric contraction. When you lower a weight, your muscle slowly lengthens while still opposing the weight. This lengthening contraction is called an eccentric contraction. There has been a recent interest and growth in the research investigating the effects of eccentric muscle training. Due to the difficulty training eccentrically, an eccentric bicycle has recently been developed in Cape Town speciﬁcally to enhance muscle strength and performance. This eccentric bicycle is called the Grucox bike. This Grucox bicycle, unlike traditional exercise bikes, contains a motor, which moves the pedals for you. Your objective when cycling eccentrically is to slow the pedals down. You may wonder why this mode of training is more beneﬁcial than conventional strength training.

It has been shown that the power you are able to produce when cycling eccentrically may be two to three times greater than concentric cycling. This means that if you are able to cycle at 300 watts concentrically for 10 minutes, you will be able to produce between 600 to 900 watts for 10 minutes when cycling eccentrically. When realising the increased potential work your muscles are able to produce it becomes obvious why this mode of exercise has the potential to yield increased performance. Numerous studies have conﬁrmed that eccentric training is more effective at increasing strength and muscle

Your objective when cycling eccentrically is to slow the pedals down.

ASHLEE ATTWOOD

Practical Advice: Include eccentric training during a period of focussed strength development. If you are following a periodised training programme, this is ideally included during a strength mesocycle. ◆ Start slow and allow a few sessions to learn the coordination required. Initially it will feel strange and movements will be very jerky. ◆ Be warned, you will get delayed onset muscle soreness (DOMS) from eccentric exercise, starting off slow will help reduce this. ◆ Once you have become accustomed, increase the intensity. ◆ Perform a mix of sustained lower intensity work (10 minutes of sustained eccentric contractions) and high intensity work of shorter durations (hard intervals of 1-4 minutes).

Where can you ﬁnd Grucox Bikes? The most recent version of the Grucox bike was only released in January this year and there are only a few bikes in South Africa. The production is slowly increasing and more and more bikes are being distributed to medical practises, gyms and sporting federations across South Africa. There is a special Grucox Bicycle lab at the Sports Science Institute of South Africa, Newlands, Cape Town. This lab contains 10 bikes and are available for use to the general public (contact Grucox Lab: 021 6595600). The BikePlus Altitude Center in Constantia, Cape Town, has recently obtained a Grucox cycle and this cycle has the added beneﬁt of being able to be used in an altitude environment (contact BikePlus: 021 794 7973).

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

FS Nutrition

Oh do behave! Why do we have dessert when we know we are trying to lose weight? Why do we end up restarting our diets every Monday after an overindulgent weekend? People are naturally irrational and sometimes make decisions that aren’t always good for us, but don’t fear Rochez O’Grady is here to help.

hy do we keep repeating the same eating behaviour? Instead of obsessing about the latest food crazes, or fixating on unhealthy diets, let’s have a look at the cause of dietary behaviour. Try shifting your focus from boxing your decisions into the good or bad categories, but dare to ask ‘why?’ Start becoming curious about how you nourish your body and what takes place within your day to day food habits. The starting point to real change in your eating patterns would be to investigate the cause of them. Rather than trying to solve the symptom, get down to the root of the problem - what is causing the negative behaviour? This might seem obvious, but without being aware of the problem it is impossible to change it. Once you find out what it is, this knowledge can be used to improve eating patterns that can lead to a sustainable healthy lifestyle. Once you have found out what this behaviour is then it would be interesting to find out how ready you are to make the change. It is also okay if you’re not ready yet - this is all about you, as this is the only place where true change can come from. Let’s have a look at the six stages of behaviour change and see where you may find yourself.

Pre-contemplation: This is the time deﬁned as when you are not seriously thinking about change to the problem in the next six months. During this stage perhaps you are not aware of the risks or avoiding thinking about them, which is why you haven’t considered taking action.

Contemplation: This is when you start thinking seriously about making a change

Conservation

in the next six months and have formed an intention to do so. You are probably aware of beneﬁts and possible obstacles, still weighing up these pros and cons, but are not yet ready to change. Perhaps being stuck in this stage for a while.

Preparation: When you are in this phase, you actively plan to make a change in the next month. It seems possible. You may have already made at least one attempt to alter behaviour.

You have already made changes in your behaviour, and are about six months into it. This is a time where you would beneﬁt from encouragement. As once you’re here it is a risky time where you could perhaps fall back into old habits.

Maintenance: This is when you have been practicing your new behaviour for more than six months.

Termination: Well done! If you’re here, your old behaviour is no longer tempting and you feel pretty strong about not going back to your old ways. Just like ourselves, the cycle is dynamic: we can land up being in an action or maintenance phase as old habits rear their heads. Ultimately, the key is awareness. We are so often wrapped up in a busy lifestyle where our plates (not the literal ones) are so full our eating patterns take lower priority and become automated. Pause to think about how well you are looking after yourself. Recognising with what and how often you nourish your body. If you have no idea, that’s okay, because that is the ﬁrst step in recognising the happenings in your nutritional space.

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.

CHERIE VALE / NEWSPORT MEDIA

Action:

Rocking it out in the Cederberg The Cederberg earned its name from the distinctive Cedar tree which grows high in these mountains and which was previously harvested for furniture and telephone poles, writes Jeanne-Louise Wiese. These days the area and its trees are protected within the greater Cederberg Conservation Area which stretches from the Middelberg Pass in Citrusdal to the Pakhuis Pass at Clanwilliam.

he conservation area was proclaimed in 1973 and consists of the 71 000 hectare Cederberg Wilderness Area and the 12 000 hectare Matjiesrivier Reserve as well as some conservancies on privately owned land, which borders the conservation area. The Matjiesrivier Reserve is renowned for its marvellous sandstone formations such as the Stadsaal Caves, the Wolfberg Arch and the Maltese Cross. Those who have visited this area will know that one of the most spectacular attributes to the area is the sunsets when the sun hovers across the western horizon and lights up the oxide-stained and lichen-covered red sandstone cliffs of the Cederberg Mountains. Various conservation projects have been launched in this area which contributes to the conservation of ecosystems within the Greater Cederberg Biodiversity Corridor. One of these is the Working for Wetlands project which now has 40 projects across South Africa and targets 91 wetland areas. The project aims at setting rehabilitation objectives for wetlands by offering

technical expertise to landowners and collaborating with local partners. One such project falling within the Cederberg region aims to conserve amphibians and reptiles through collaboration with the tourists who visit the area and contribute to the survey of frogs, tortoises, snakes and lizards. So if you happen to have a camera strapped to your helmet, when riding in the area, you can also contribute by photographing any of these animals and sending your data to the Cape Nature offices and help conserve these sensitive species along our much loved cycling routes. The Cederberg region forms part of the Cape Floral region and covers the landscape with mountain fynbos, proteas, red disas, South Africa’s famous rooibos tea plants, many different varieties of buchu, and among the high peaks of the Sneeuberg, the rare and endemic snow protea.The best time to load up your bike and head out for a full day trip through this magnificent floral display is during spring. And the location I’d recommend is around the Agter-Pakhuis Pass. In addition to the flora, the area

boasts a long list of wildlife; such as porcupines, honey badger, the Cape clawless otter, African wildcat, lynx, bat-eared fox, aardwolf, Cape fox, aardvark, grey rhebok, klipspringer and the occasional elusive leopard. But one very special kind of animal is found in the crystal clear mountain streams and these are the fynbos fish. They’re not just ordinary fish as they only thrive in streams surrounded by fynbos and are endemic to these areas. A remarkable 24 of the 27 fish species found in the Cape floral region are found nowhere else in the world. These fish are under severe threat as a result of excessive water abstraction from the rivers, invasive alien fish preying on them and their habitat being degraded by pollution. So consider these fish when rinsing your dirty water bottle in their streams. All public roads in the area can be used for mountain biking however there are a few official MTB routes which charge visitor fees. These include trails at Kromrivier, Dwarsrivier, Nuwerust and Mount Ceder. The Cederberg offers a true wilderness experience not easily surpassed. Head for these mountains and lose yourself among the rocking mountain biking trails and sandstone formations and appreciate the fact that you are riding amongst the most rare and picturesque ecosystems in the world.

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. 19

FS Physiotherapy

FS Massage Therapy

Lower spine (transversus abdominus)

What is massage therapy? Shoulders and upper back (serratus and lower traps)

Ever wondered about massage etiquette, what type of massage you need to book yourself in for, or where the art and science of rubbing down aching muscles originated? Diana Carolin is here A solid base of core strength around your spine, to help with a series shoulders, hips, knees and ankles of massage inspired will save you lots of pain, time on a physio articles. Let’s start with plinth, and money. Sounds good? Here’s Sarah Walker’s guide to strengthening your core. the basics.

Build your Foundation

What are Core muscles and what do they do? Core muscles are the deepest layer of muscles around a joint. When active, they hold the joint in its correct position and provide stability to that joint as it moves. Joints with inactive core muscles are exposed to too much shear movement and over time this can lead to pain and injury. Core muscles work differently from the big mover muscles, they need to be woken up and activated. Once activated they work on auto pilot and function to stabilise your joints whether sitting at your desk, or careering down a mountain on your bike.

How do I strengthen my Core muscles? Core exercises like any strength

assage is an intuitive healing art that has been around for millennia. It is based on our instinct to rub areas that hurt. More formally, massage therapy is manual manipulation of soft body tissues (muscle, connective tissue, tendons and ligaments) to enhance a person’s health and well-being. There are many types of massage therapy and equally many reasons to go for a massage – like to reduce stress and anxiety, relax your muscles, rehabilitation for injuries, reducing pain, or to promote overall health and wellness.

When you start to feel your movement on the bike is easier, stronger and more powerful, you will know you are now hard core!

The oldest written record of massage dates back nearly 4 000 years. It was found in a Chinese medical text, ConFu of the Toa-Tse which was penned around 1800 BC. These early accounts detailed the application of massage techniques for therapeutic purpose. The word ‘massage’ comes from the Arabic root “mass’h” which means to touch, knead or squeeze. Many believe that massage therapy is the precursor to all other forms of manual therapy; including physical therapy, chiropractic and orthopaedics. Hippocrates of Cos (460 to 380 B.C.), who is generally accepted as the ‘father of medicine’ wrote in his memoirs: “The physician must be experienced in many things but assuredly also in rubbing (anatripsis); for things that have the same name have not always the same effects. For rubbing can bind a joint that is too loose and loosen a joint that is too rigid.” The Romans continued the Greek tradition culminating in the

Hips (gluteus medius)

Knees and ankles (vastus medialis and tibialis posterior)

exercise need to be progressed from basic to complex. A basic core exercise is being able to hold a position correctly, to then adding slow controlled movement in that position, to then adding an unstable base such as a physio ball or dome. Core exercises should be done on their own or at the end of an exercise session (not at the beginning). Add these cycling core exercises to your training programme. Start three times a week, start basic and progress as you are able, taper to once a week once the exercises have become easier to do. Do repetitions of 12 with 3 second holds for each exercise.

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

The History of Massage Therapy

learnings and teachings of Galen (130 - 201 AD). Galen reveals in his book Hygiene how deeply his feelings were towards massage and his disdain for those who would lower the standards of the profession. Unfortunately, this stereotype is a social stigma that has carried on to this day.

The role of a massage therapist A great massage therapist will be skilled and intuitive, polite and professional in their behaviour. They will be trained specifically in a certain style of massage therapy. They will use a firm pressure and have a natural feel for the body and muscles. You can tell immediately whether a massage therapist has a good touch or not. A massage therapist’s role is to manipulate soft tissue and create a feeling of well-being. They are not to diagnose any problems, and must refer you to a specialist or doctor if there is any suspicion of a potential issue. Before even starting your massage the therapist should ask you about your health and if you have any allergies or are on medication, as well as if you have had any recent injuries. Tell the therapist where the problem areas are before the massage to ensure that you get the full benefit of your treatment. The massage therapist is to provide a professional, clean, quiet and safe environment in which you can relax. You should be asked how long you would like the treatment for, when booking an appointment. Generally a 30 minute massage is for the back, neck and shoulders or just the legs. If you want a full body massage that will be for 60 or 90 minutes and includes the arms, legs (front and back), the back, neck, shoulders and the feet – if you have a nice therapist. You can specify if you want the therapist to spend a longer time on a specific area. It is best to chat to your therapist and discuss what is needed and work out the time for the massage from there when making a booking.

Next issue: Types of massages

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 1 (Technology)

the shifter cable will relay your instructions to the derailleur. What happens when you shift is the derailleur cage (which the chain runs through) will move to either side. Let’s say you shifted the front shifter to an easier gear. The front derailleur will move to the left, thereby “derailing” the chain onto the smaller chainring as long as your derailleurs are adjusted properly…

Front Derailleur

Types of Shifters Before moving on to shifting and gear selection, let’s take a quick look at the various types of shifters out there. ◆ Grip shifters – these operate without levers and you shift gears by twisting a section of the grip either forwards or backwards. ◆ Trigger shifter – these operate with two levers, one to shift up and one to shift down.

Chainrings

Choosing the Right Gearing for your Ride

Cassette Rear Derailleur

Crankarm Chain

It may sound beneath you, but given the number of people James Thornhill-Fisher saw struggling over the basics of gear shifting while coaching during the holidays he thought he’d better address the issue. So it’s back to the basics to help you extend the life of your components and get the most out of your riding. Introduction to Gears and Terminology Ever since bicycles came with more than one sprocket on the front and back, they were usually referred to as the number of gear combinations that were offered. For example, a road bike with two chainrings up front and a ﬁve-speed freewheel on the back was a “10 speed,” since the ﬁve rear sprockets could be matched with either of the two front chainrings. (2×5=10, it’s just simple mathematics.) But once you learn more about gearing, you’ll see that that is actually a confusing way to describe things. So to start things off, let’s get the terminology straightened out.

Chainrings The front sprockets that are attached to the crankarm are called chainrings. If you have two chainrings (a big ring and a little ring) that setup is called a “double.” If you have three chainrings (big, middle and little) you have a “triple” chainring setup.

Cassettes The gear cluster on the rear wheel is either a freewheel or a cassette. If your bike has ﬁve gears on the back, it probably has a freewheel. If your bike has eight to ten gears on the back, it has a cassette. Each ring on the cassette is referred to as a cog. (The difference between a freewheel and a cassette makes no difference in this guide, so don’t worry about that.) For this guide, our example bicycle will be a mountain bike with three chainrings and a 9-speed cassette. Some people would call this a “27 speed”, but most avid cyclists and bike mechanics refer to this simply as a “9 speed”.

Discover how the Shifters and Derailleurs Work

Having gears won’t do you a bit of good without understanding how the shifting works, so here’s a look at that. Shifting starts at the shift levers, which are usually located on the handlebar beside the grips. When you move one of the shift levers, a cable pulls or releases one of

the derailleurs which moves the chain from one gear to another. In typical setups, the left shifter is matched to the front derailleur (so it shifts between the chainrings). The right shifter is matched to the rear derailleur (which shifts between the cogs on the cassette). Let’s talk about the shift levers (“shifters”) ﬁrst… Each shifter will (in the case of the lower speciﬁcation shifters) have numbers on it to indicate which gear you are in (this is the gear indicator). In this example, our left shifter shows numbers 1-3, while our right shifter shows 1-9. The lower the number, the easier the gear is. So if both the gear indicators show “1” then you are in the easiest gear the bike offers. If the left shifter is at 3 and the right is at 9, then you are in the hardest gear on the bike. On the left shifter, you will see numbers to indicate which gear you are in – 1, 2, or 3. The number 1 corresponds to the little ring, 2 is the middle ring and 3 is the big ring. For the front chainrings, bigger chainrings equal a harder gear. On the right shifter, the numbers 1-9 are all there. The number 1 corresponds to the biggest cog, while number 9 corresponds to the smallest cog. When it comes to the cassette, bigger cogs equal an easier gear. While I’m using a 9 cog cassette as an example, most new bikes will come stocked with a 10 cog cassette and some top end models feature 11 cog cassettes. This is the easy part though, because once you shift the levers,

JULIA ANDRADE

Jockey Wheels

If you’re less ﬁt, new to mountain biking or riding a wide range of terrains (including long distances on the road) the 3 x 9 or 3 x 10 setup commonly seen on bikes in the lower price points will be perfect for you. If you’re keen on racing, especially stage racing then I’d recommend 2 x 10 as it’s a lighter set up, less prone to chain suck and all round simpler system, so there’s less to go wrong. If you’re an avid racer, you already know 1 x 11 is the way to go. And if you’re old school, or looking to get super strong, it’s single speed all the way.

Next month I’ll be covering the fundamentals of gear selection.

A SRAM grip shift setup

A Shimano trigger shifter

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 21

FS Kleinhans Muesli

“’n Bier vir ’n dors, en vir ’n honger ’n wors!” Erik Kleinhans se slagspreuk sodra hy begin besig raak om sy bergﬁetsrugsakke te pak vir die dag se ‘freeride’ in Switzerland.

ERIK KLEINHANS

it is beslis een van my gunsteling tydverdrywe gedurende ons jaarlikse besoek aan Ariane se tuisland en dit is so maklik soos spring in die trein na die groot berge vroegoggend, net ek, my fiets, rugsak en hopelik ‘n vriend of twee. In die geval is dit meestal Christoph Sauser, hy is ‘n bergseun, ‘n kaartseun, en hy is totaal verlief op avontuur. “Freeride”: Dit word vining een van die gewildste vorms van bergfietsry en so genoem omdat jy die bergfietspaadjies aanvat sonder ’n vasgestelde roete deur natuurlike terrein. Dit moet nog boonop met die meeste styl, beheer en spoed gedoen word wat jy kan bemeester. Ons doen ‘n paar sulke fietstoere in die Berner Oberland, in die berge rondom waar beide ek en Susi bly hier in Switserland, maar meestal reis ons na die Valais-provinsie in die suidweste van die land, ‘n groot vallei, ook bekend vir die maak van wyn aangesien dit so ‘n bietjie warmer is daar, en die tuiste van ‘n klompie van die hoogste bergpieke in die Alpe. Hierdie toere word altyd op die regte manier begin met ‘n koffie en ‘n Gipfel (Switserse naam vir ‘n croissant) terwyl ons staar oor Susi se kaarte en luister na sy indiepte verduideliking van die moontlike roete. Die vallei, waar die Rhone-rivier deurstroom is op sowat 500 meter bo seevlak, terwyl die hoogste bergpasse so hoog

soos 3000-meter strek. Uiteraard is daar baie klimwerk betrokke by hierdie toere, veral met jou rugsak en effense swaarder ﬁets; natuurlik ook so bietjie stap-en-stoot werk, maar die beloning van die prettige wandelpaadjies tot terug in die vallei is meer as bevredigend! Oor die laaste twee jaar het ons die pretvlakke bietjie verhoog met ‘n jaarlikse vier-dag toer. Die hoë Switserse berge in ons geliefde Valais-streek was ons speelplek verlede jaar, terwyl in die afgelope maand, net na die XCM Wêreldkampioenskappe, is ons oor die Alpe, rigting Italië, daaarna ’n draai om Mont-Blanc, die hoogste piek in Europa, en terug huis toe via Frankryk. Uiteraard het ons ‘n klompie teerpaaie en oop grondpaaie onder ons bande gehad, maar wanneer jy hoër op beweeg in die berge verander dit na goedgemerkte wandelroetes. In kontras met laas jaar, moes ons ongelukkig hierdie jaar die beste maak van effense reënerige winterweer; dit maak die paadjies so bietjie meer uitdagend, steel so af en toe ’n mooi uitsig van ons, maar hoe kan mens nie glimlag wanneer jy hoog in die buitelug kuier nie! Die pak van jou rugsak is die sleutel. Die bergﬁetsrugsakke is vir logiese redes redelik klein, want jy wil dit uiteraard so lig as moontlik hou, maar op 3000-meter kan die weer baie vinnig verander en jy moet voorbereid wees met

ERIK KLEINHANS

“Es Bier für e Durst, und für e Hunger e Wurst!”

voldoende toerusting, so ‘n ligte, voldigte reënbaadjie is ’n moet. Een stel fietsry-uitrusting, hierdie jaar is ek bederf met baie gemaklike Specialized freeride-klere, wat gewas en uitgedroog raak in ‘n handdoek elke aand sodra ons ’n hotel vind. Jou fietsryskoene is voldoende vir die aand se sosiale aktiwiteite, maar ‘n mens kan nie sonder ’n ekstra paar sokkies, baggies en hemp klaarkom nie. Ook in my rugsak is al die nodige toebehore om my fiets te herstel van meganiese probleme, cable ties en kleefband is ’n moet, sowel as olie en ’n lappie om jou ketting blink te vryf! Oor die algemeen is die fietse wat jy sien in Switserland die teenoorgestelde van wat jy ervaar in Suid-Afrika. Natuurlik, as jy na ’n resies gaan is almal is op hul ligte masjiene om die steil klimme makliker te oorkom, maar as jy iemand sien wat daar in die berge ronddwaal, is dit bykans altyd ’n fiets met ’n bietjie meer suspensie, en die wielgrootte is nie so ’n groot faktor hier nie. Die jaar kon ek ’n Specialized Enduro 29er toetsfiets gebruik met 160 mm suspensie voor en agter, tesame met breër en meer stabiele bande het mens soveel meer ondersteuning op hierdie wilde afdraandes as die 95 mm wat my S-Works Epic bied! Net so is die freeride-fietse ook stewiger en kan dit die stampe, stote en kneusplekke baie beter absorbeer in die wildernis! Met nog ’n toer wat tot ’n einde gekom het, vind ek myself lê en

verlang na die vryheid, en sien ek myself eendag met ’n eenvoudige ou werkie in Switzerland, dalk ’n ﬁetswasser in die naaste ﬁetswinkel, met net genoeg kosbare Swiss Frank om elke naweek te kan gaan speel in die berge!

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 @kleinhansmuesli of besoek sy weberf: www.kleinhansmuesli.com. Scan the QR code to read this article in english

Ride Report - Potberg and De Hoop FS

ot to make light of the matter, the fire gutted the De Hoop Collection restaurant (which could have spoilt the riders’ lunch a bit) just minutes before the start of the two day Potberg and De Hoop MTB Challenge. The fire burnt through the thatch roof of the 200 year old building in minutes, but fortunately with the race starting at Potberg there weren’t too many people to be evacuated from the restaurant. The amazing thing about the aftermath was that in the four short hours between the start of the fire and the leader’s finishing the De Hoop Collection folks had moved lunch onto the lawns and turned the smouldering ruin of the restaurant into a proof of their excellent organisation. The only change to the plan was the menu adaptation from mac and cheese to lasagne, a far superior pasta based meal in my opinion anyway. But let’s focus on the riding, which was amazing! Entrants should be warned that there isn’t a racing vibe, and I’d suggest that you rather relax a little if you enter the Potberg and De Hoop MTB Challenge next year. Take your time to enjoy the scenery.

A F R I CA

SO SEAMUS ALLARDICE JULIE ANN PHOTOGRAPHY

While gearing up for the start of the Potberg and De Hoop MTB Challenge on the morning of day one Seamus Allardice overheard the game rangers parked nearby speaking frantically about a fire at the De Hoop Opstal. The story was soon confirmed by event organiser Patric Mosterd of Garden Route Events at the race briefing – but to the credit of the De Hoop Collection, Cape Nature and Garden Route Events they didn’t let near catastrophe interfere with the important business of a mountain bike race.

An Overberg Experience

Gert Van Eeden and Marius Wasserfall crossing the ﬂooded Melk Vlei on day two

SUS the Potberg and De Hoop MTB: Sus the Distances: Peter Hesseling grinding up the early phases of the ﬁnal serious climb of the race

Day One

Day one starts at the Potberg manor house, near the environmental education centre you might have visited on a school outing as a kid. From Potberg the route crosses farmlands interspersed with patches of fynbos on its way towards the Breede River on jeep tracks with numerous styles crossing the pesky farm fences. Once down on the river the route followed the district road towards Infanta but with the calming waters of the Breede ﬂowing alongside and the thought of 50 more kays to come nobody was moaning about the usually dreaded district road. After the Sijnn Wines water point (yes, there’s a wine farm on the Breede River and their red blend in particular is very good) the route climbed the back of the Potberg before dropping almost straight down to an old farm in the nature reserve called Elands Pad. From there it was a mixture of scenic nature reserve gravel roads, animal paths through the farmlands and a bit more district roads across the energy sapping undulations of the De Hoop hard dunes towards the ﬁnish at the De Hoop Opstal. The highlight for me was the near shear drop back into the Reserve, it was skiddy under tyre and a real test of concentration.

75km and 50km

Organiser: Garden Route Events Website: www.gardenrouteevents.co.za or www.dehoopcollection.com

Day Two

Day two started at De Hoop and took in a 5km long rocky jeep track descent and with the gathering South Easter behind us it was easy to fly down it. At the bottom my riding partner, Warren Fincham and I had to stop to remove leg warmers in anticipation for the crossing of the Vlei, where it had flooded the low water causeway. A compulsory portage across the Melk Vlei was followed by 15km of farmland riding, among wheat, barley, canola and oat fields before the route turned for home. The climb onto the hard dunes that separate De Hoop Nature Reserve from the fertile farmland of the Rûens was a challenging one, to say the least. It was a snaking singletrack climb across broken limestone which demanded your full attention for every pedal stroke. I for one will

Cape Town

Western Cape N2

◆ De Hoop Nature Reserve

where are we? De Hoop Nature Reserve is located in the Overberg region of the Western Cape. It features the biggest marine reserve in South Africa and is known as one of the world’s best snorkelling spots outside of the tropics. be back just for that climb and the rocky jeep track descent.

Impeccable Organisation To say the race organisation was impeccable would be an understatement. Few events are beset with a catastrophe of the kind Garden Route Events and the De Hoop Collection had to overcome at the 2014 Potberg and De Hoop MTB Challenge and I’m sure not many would have been able to recover as well. I’d like to congratulate all involved on their quick thinking and ability to recover from the chaos. For the riding alone it’s a ride I’d gladly recommend, but for the manner in which the organisers proved their metal it’s one that I can’t help but gush in my endorsement thereof. If you can, enter the Potberg and De Hoop MTB in 2015!

The highlight for me was the near shear drop back into the Reserve, it was skiddy under tyre and a real test of concentration. 23

FS Ride Report Laikipia

The Laikipia XC offered a vast array of riding terrains in rural Kenya

adventure

One thing we have in SA is the choice, barring on Christmas day, to do a mountain bike event or stage race. It makes it difficult to choose one. So having won an entry to the Laikipia XC, in Kenya, Mark Botes invited his very patient friend Kean Broom along and set off for an African adventure.

aving never done more than a four day stage race before, let alone a total of 500km in six consecutive days, I knew it was going to be a challenge. Before we left, many people asked if we were losing our marbles because of Al-Shabaab and all the violence in Kenya! This we found out was more isolated to the coastal regions and not inland where we were going to be. My comment was look around our own front door step and point out that this might just be a breath of fresh air. Well fresh air is what we got. It was good to escape the winter blues of Gauteng and experience a bit of a different culture, and some heat. We were welcomed at the Tribe Hotel in Nairobi by the organisers of the race and then it was off on a 180km bus trip, north to the NaroMoru River Lodge for the start the next day. Kenyans are very friendly and any attempt to communicate in Swahili is greeted with a broad smile of brilliant ivories. Everyone was so welcoming, or “karibu” (meaning you are welcome) and eager to please. After dinner it was race brieﬁng by our host Helen Kinuthia and her team.

Day One

The next day we would be off from NaroMoru River Lodge across the Equator to the air strip close to Mt Kenya Safari Club, for day one, on a 51km route which featured 950 meters of climbing. The route took us up the foothills of Mt Kenya before dropping down some spectacular downhills and through beautiful forests, with the ever present danger of elephants nearby.

Day Two

Day two was a 76km ride to a small town called Timau, taking in more lush Mt Kenya forest and climbing 1 260 meters. The forest was so lush that after 25kms we got lost with the front runners. We all decided to stick together to get back onto the route. Some very funny and serious words were exchanged in the confusion of trying to ﬁnd our way. It’s amazing how even the pro riders understand when you are lost you are lost! Back on course we entered the spectacular conservancy of Loildaiga Hills. The amazing thing here was

that we were ‘escorted’ by the rangers through the reserve. Zebra, giraffe, wildebeest, duiker, elephant and impala were plentiful. Some very tricky rocky descents and rolling hills allowed for some amazing scenery. In the last 10 kilometres we dropped into the Laikipia Plateau. Overnight rain brought relief to some dusty roads for day three’s 101km trek. We were very grateful for this. We rolled along seeing Masai herdsmen watching over their cattle, sheep and goats.

Day Three

Moving north towards Ol Malo the dryness and hot conditions were playing a serious factor in the competition. The landscape had changed to open savannah, dry grasslands and dry river beds which even the most skilful rider could not ride through. I noticed the efforts of some European states in funding infrastructure development in this region, schools are being built and roads are well maintained. By the end of the stage I felt one with my saddle (not in a positive way) and was fanaticising about a shower and a soft mattress. The camp was set up every night and this was a big affair. Mess tent, dining tent, massage tent, toilet tents, shower tents, race office/logistics tent and of course the tents for each rider. Yes one, two-man canvas tent for each rider, luxury I tell you. Hot water was provided by using a 210 litre drum with a ﬁre lit under it.

Day Four

Day four was a 51km trek with 1 409 meters of climbing. It doesn’t sound like far but we were warned to take enough water and provisions to be out there for at least five hours. We rode through the forest and onward north east to the escarpment and after 5km started to descend one of the most challenging downhills I have ever been blessed to ride. After 11km of descending I crashed on the very last corner of the descent! While brushing myself off I realised I was the first to reach the bottom. It was amazing to stand there and watch the other riders snaking their way down. The flats of the Tsala conservancy are spectacular. River beds and soft sand make for slow riding though.

HELEN KINUTHIA

A true African

SUS the Laikipia XC Round-up: Go to mid-ego.blogspot.com to see more amazing photos of the race and the area. An event like this is special, because it takes you away. Traveling through Africa has a way of bringing you back to the simple things in life. The event participants were interesting. A special mention goes to the tandem team. A 22 year old pilot with a broken collar bone and a blind guy peddling at the back. Absolute respect, guys! This race deserves to grow. And you really should do it next year! Helen is passionate about travel and mountain biking. To her and her crew, who set out the route, ‘asante sana’. To Alex the masseuse, not only a rider par excellence but a guy that will make you cry on that massage table. To Vincent, what a bike mechanic, you will get a job any day here in SA.

Find out more about the Laikipia XC and to book your spot in the 2015 race go to www.laikipiaxc.com. It soon became hot, reaching 36 degrees. 20 kilometres of climbing followed; it was very often unrideable for Kean and I. I have never pushed my bicycle so far, ever. That’s why we needed extra liquids. The route looped back to the previous day’s camp site and Justin, our hero, came back after ﬁnishing bringing additional water and bananas to the other riders. Respect, Justin! The late afternoon brought cooling rain, much to our relief. That night we were treated to some TV, no not bush TV but real TV, DSTV to be precise, and we watched some World Cup football and Tour De France. What a treat. After crashing early I was woken up in the early hours by the cries of a nearby hyena. This is Africa!

and I hit my head when I came down. I had to follow Farmer Glen’s old advice of “when the going gets tough, sit up and look at the scenery”! I had to do just that for a few moments. Some sweet relief greeted me that night when Helen’s Dad handed me a Coke. I had been dreaming about Coke during the ride that day. It’s the small things that make me appreciate these adventures. Mt Kenya showed us her beauty at sunset. This is a region ﬁlled with adventure and while the Bush TV is lit, the night was heralded in magic with a full moon. Helen’s Mom fed us well again. Chomma (Braai in Swahili) was on the menu. Steak and wors, what a treat!

Day Five

Day six was a short, final 25km blast around a circular route. I managed to have my only mechanical of the race, a broken chain, and then we got lost for good measure too. It was not all bad because we came close to two huge bull elephants. A fitting way to end the six days in Kenya! We got back on track and finished at the Mt Kenya Safari Club helipad. Kean and I rode for a total of 27 hours, 33 minutes and 54 seconds and finished second behind the pros. We finished the adventure with a cold Tusker on the freshly mown lawns of the Safari Club.

On day five we headed back to the mountain, over 71km with a significant 1 735 meter of climbing. The day’s start was at 1 700m above sea level and the stage finished at 2600m above sea level. We rode through the Borano Conservancy, with open roads taking us past two lakes. In SA we speak of dongas, in Kenya they speak of luggas, and we rode in the luggas for kilos on end. They’re almost like a half pipe and makes for great go-pro moments. The staples for the water points were bananas, oranges, water, USN Carbs and three biscuits wrapped together. You know the question in Africa from children “sweeeetts”? Well I just didn’t hear that. Later we found out the biscuits were the “swweeetts” for the children. They would say: “You give me biscuit”, an instruction our fellow rider, American Chris didn’t take very well. Muddy conditions and a ridiculous river portage took us back into the forest foothills of Mt Kenya. A slight lapse in concentration saw me crash

Day Six

Mark Botes was the lucky guy who won a pair of entries to the inaugural Laikipia XC in the May issue of Full Sus. He is a director of Point 3, a financial solutions firm, and the host of a financial talk show on Impact Radio 103FM.

AmaRider

It is not a matter of if, but when!

The reviews

POC Joint VPD 2.0 Knee

In order to really put the POC Joint VPD 2.0 OTB is a term that gets used with increasing frequency nowadays. Over the bars. One of the Knee Guards through their paces we handed worst bicycling experiences. Flying through them over to Karl Ebel the air you’re not trying to ﬁgure out what just of SA Alpine Addiction. happened, you’re hopefully planning how to minimise the hurt that is about to happen, or at Karl raced around Tokai in them and then took least that was the case for Meurant Botha. them with on a free-ride ot only are there more of us Seven. In a few short months, with no out riding, we are also riding major or difficult obstacles. And it’s trip in the French Alps. bikes designed to make us go not only the newbies that are going Here’s how they held up… down, its seasoned riders including faster in our quest to set Strava KOM’s.

Although it must be said that most are hitting molehills, not mountains. Out of the 4000 riders that rode the Die Burger MTB Challenge this year, 38 paid a visit to the medical facilities. Surprisingly this was 50% less than the previous year, despite the slippery and wet conditions. It can perhaps be concluded that riders ride more cautiously when conditions are poor. Still, 1% of participants ended up needing medical attention. That is 1 in every 100 during a ‘quiet’ year when looking at the medical side of the event. Let’s extrapolate this to a normal weekend on SA’s trails. If 15 000 riders are out riding any week (I quickly added Tokai, Jonkershoek, Giba Gorge, Northern Farm, Groenkloof, Holla Trails, EMBA trails and a few others) it can be estimated that even at 1 in 500 odds, 25 riders are going to get injured to a level that requires medical attention. How many of my Facebook friends suffered fractures in the last month? 4 or 5 out of 650. So it is pretty safe to say that a mountain bike related fracture or injury is in your future. It is not a matter of if, but when! I know that after almost 25 years of riding, 10 of which was spent doing trials stunts, I rarely go out without my knee pads anymore. Even on two to three hour rides. Our riding has become more technical and with the Enduro scene blossoming, our rigs are built to match. While pushing the limits on downhill singletrack runs, I’m wiping out more than ever. I’m an advocate of the crash more approach, but learn to control your wipeouts. That, and the fact that the pro’s on the Twitter and Facebook video feeds make the act of getting airborne look so damn easy. Do yourself a favour and s go into any pro freerider’s news feeds wonand the odds are high that they are the either recovering from injury, or waiting a for winter to get remedial surgery. ue The guys and gals from local Western Cape Club, the Wannabees built the coolest little urban bike park s with 3km track littered with fun berms howand a few minor obstacles, camel jumps and the like. Collarbone count?

ex-provincial category racers. In an effort to manage the risks involved with trail riding, it is important that we as mountain biking organisations advocate the risks involved. We cannot afford that the sport develops a negative risk profile as this will lead to trail closure, especially on private property. This does not mean that we want to remove risk from mountain biking, we know it is the inherent risk involved with taking a marvel of engineered excellence down the roughest piece of trail we can find – at speed – that makes the sport so much fun. It is the risk that gets the endorphins flowing and gives us the after-ride high that is attracting more and more riders to the sport. You just need to understand that risk not only leads to reward, but also to the occasional failure.

You can manage your trail risk by following a few simple steps: ◆ Always Control your Bicycle. ◆ Understand the trail grading system. Green Circle is easy, Blue Square is intermediate, Black Diamond and beyond is extreme. ◆ Ride trails that match your skills level. ◆ Wear protection. ◆ Make sure your equipment works. ◆ Acquire a basic knowledge of first aid. ◆ Know where you are and where you are going. ◆ Plan ahead by carrying the basic essentials. ◆ Know how to crash! And always remember. It is not a matter of if, but when!

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

hroughout my bicycling career I have always chosen disciplines in which knee protection is an absolutely unquestionable requirement. On the one occasion that I didn’t adhere to this I snapped my kneecap – it was not a good experience. I have tried all styles, materials and brands of knee and knee/shin protection in my time –some were great, some were good but most where utter crap. When I first laid eyes on these POC VPD 2.0 knee pads I was mildly concerned that there was a lack of shin protection, which is not a problem if you’re clipped in, but it’s a bit of concern for those of us on flats. The VPD 2.0’s are an evolution of the POC knee pad and feature VPD. It is a material, designed to be flexible when warmed up by your body, in order to take the shape of what it’s attached to. But when subjected

They were so good that a number of the guys on the tour went out and bought them right then and there. to one of those unforeseen ‘knee to rock/root’ impacts it instantly ﬁrms up, protecting the wearer like a hard cap would. The sleeve looks comfortable as well and there are two straps that ensure they stay in place. They also feature perforations for heat and moisture control and Polygiene odor control (I know people that would appreciate that feature). I had a good look at the construction of the pads and, like all POC products, they seems to be of the highest standard. That is all well and good, but the proof of this is when they are actually strapped to your body whilst being put though real world abuse. For me the two major criteria to be met by these types of products are protective property and comfort... in that order. I decided on two tests. Test one started on my DH rig on the well-known trails of Tokai. I ﬁgured

that the ultimate test of comfort (rash test) would be if I could crank/grind my DH rig to the top of DH1. I began, POCs in place on the knees (not the ankle DHers) and cranked (with a few rest breaks) to the top. In all honesty ten minutes in and I had already forgotten that they were there. Two observations when I arrived at the top: No rash and they didn’t even think about sliding down.

How is going down? Dropping into DH1 was the last time I thought about those POC Joint VPD 2.0s... they felt awesome. When I turned out of the trail I noticed for the ﬁrst time that the coverage the POCs offer was actually a lot better than I thought. In fact a good portion of the shin is covered. Test one was in the dusty conditions of Africa where a quick smack is enough to get most of the dust and debris off your kit. For test two I decide to up the ante of both the trails and the weather conditions. So it was off to Morzine, France on one of SA Alpine Addiction’s tours to the Alps. Here I was met with extreme gradient, fast trails and slick mud and some interesting rooty sections. The POCs maintained the comfort levels even when full of mud – no rash. The clever straps insured that they were always in the right place when I needed them – I can testify that the VPD material really does work. And they were a pleasure to clean. They were so good that a number of the guys on the tour went out and bought them right then and there. My conclusion after this real world test is that these are without doubt the best knee pads I have used to date... and no, no-one paid me to say that.

Karl Ebel is an old hand at the more extreme MTB disciplines. If he’s not bombing trails in Tokai he’s leading tours to the Alps with Duane Bosch. Find out more at www.sa-alpine-addiction.co.za.

FS Bar Review

bars on the bike

There are so many nutrition bars on the market, but how do you know what’ll work for you? You can’t possibly try them all in your own time. So this month Full Sus risked diabetes for you and tested the bars designed to be eaten on the bike by six major nutrition companies. Raw Revolution

Raw Revolution’s bars are new to the SA market, but come off a strong American sales base and tap into the organic market. With all organic ingredients and agave nectar as a sweetener they’re perfect for those among you who prefer a natural supplement. Raw Revolution’s bars come in six flavours locally: Heavenly Hazelnut Chocolate, Spirulina Dream, Chocolate Coconut Bliss, Cherry Chocolate Chunk, Golden Cashew, and Chocolate Crave, all of which have slightly different nutritional contents as the ingredients differ. With Raw Revolution’s range you can find a flavour to suit your palate, but you should know that the moist texture will require a gulp of your drink to get the bar down while on the bike. www.rawrevolutionsa.co.za RRP R29.50 Shayne’s tasting notes: I loved the bar. Nice texture and consistency. My mouth was never left dry, it felt clean with no gritty residue. I will definitely take these bars with me on a ride. Raw Revolution Heavenly Hazelnut Chocolate Nutritional Content (per 100g): Energy: 1 894kj, Carbs: 42g, Protein: 12g

TREK

The TREK bars are raw wholefood bars, cold-pressed and protein rich. They come in Peanut & Oat, Cocoa Brownie and Mixed Berry flavours all of which have slightly different nutritional contents as the ingredients differ, just like the Raw Revolution bars. Both the Cocoa Brownie and Peanut & Oat flavours have a taste which we just couldn’t place and can only assume it’s the ginkgo biloba extract, it’s not an unpleasant flavour it’s just different – and it works really well with the Mixed Berry flavour. www.getnakd.co.za RRP R22.50 Seamus’s tasting notes: I really enjoyed the Mixed Berry flavour and would happily use it on a ride. It’s not too sweet and breaks up the sweet monotony of energy tabs, drinks and gels nicely. But it does require a swig of water to rinse oaty residue down after the last bite. TREK Coca Brownie Nutritional Content (per 100g): Energy: 1 395kj, Carbs: 53g, Protein: 17g

PVM Energy Bar

The world’s original energy bar, tried and tested, and that’s not a bad thing. If you have a sensitive digestive system you’re best sticking with a bar that you know and trust. It’s available in twelve ﬂavours (including Pineapple, Lemon & Lime, Choc Strawberry, Chocolate, Strawberry, and Rum & Raisin) all of which have the same nutritional content. They can be hard work to chew, but unlike virtually every other bar they don’t need to be washed down with a sip of water or energy drink. www.energybar.co.za RRP R12 Shayne’s tasting notes: Old faithful. The ﬂavours across the board are nice. Quite obviously a manufactured bar by texture and feel – chewy and tough – not sticky to touch. Really competitive price. I did like the bite size options.

All PVM Energy Bars Nutritional Content (per 100g): Energy: 1 635kj, Carbs: 55g, Protein: 11.50g

PowerBar

PowerBar, though their sponsorship of the Tour de France particularly, have gained significant market consciousness. They also have the handy indicator tabs on their products letting you know if they’re designed for pre- during- or postride nutrition. PowerBar does four different types of bars designed to be eaten on the bike including various flavours of Energize, Performance Energy, Ride Bar, and their new Performance Energy Wafer Bars. We tried the Energize, Ride Bar and Wafer Bars. The Energize bars have a similar texture to the PVM Energy Bars, while the Ride Bars are akin to the world’s most indulgent chocolate bar, complete with caramel and nutty bits. The new Performance Energy Wafer Bars are probably the easiest bar to eat on the bike as they literally melt in your mouth like, well, a wafer. You might well have to test a few options to find a flavour that works for you. www.powerbarstore.co.za RRP from R30 (depending on the type of bar). Shayne’s tasting notes: The Wafer Bar is brand new on the market. Easy to eat on the trail, goes down easily with hardly any residue left in your mouth – bit of water and mouth clean, but did not need water. One question was how it would hold up on the trail being wafer. PowerBar Performance Energy Wafer Bars Nutritional Content (per 100g): Energy: 1 743kj, Carbs: 70g, Protein: 7g

Enduren Bar

The Enduren bars don’t come in the modern matt ﬁnish packaging as the other natural bars or the high gloss of the scientiﬁcally formulated bars, rather they’re in a simple clear packaging. But don’t let that put you off, they’re formulated especially for endurance events and deliver energy from complex carbs, a small amount of glucose and fructose and MCT’s, from the coconut in the case of the Oat & Coca Energy Bar, or good fats, in the case of the Date & Oat Energy Bar. The fat or MCT’s are helpful additions because they provide energy almost as fast a glucose but without insulin involvement. The bars’ texture is not dissimilar to a kiddies Rice Crispy treat, so they dissolve relatively quickly in your mouth. www.enduren.co.za RRP R12.50 Shayne’s tasting notes: Not as sweet as the other bars and a distinct taste of oats. It’s a high carb bar with the lowest protein content of the lot. Great mouthfeel, not gritty, really good taste! Enduren Oat & Coca Energy Bar Nutritional Content (per 100g): Energy: 1 500kj, Carbs: 61.5g, Protein: 5.5g

Hammer Bars

Hammer bill their bars as the ultimate organic energy bar, but with their bars coming in at R10 more per bar than the most expensive competitor price could well be the main prohibiting factor. The bars are fee of refined sugars and made up of only natural, all-organic ingredients. They’re moist too, like the Raw Revolution bars, and available in five flavours (Almond Raisin, Oatmeal Apple, Cranberry, Chocolate Chip and Cashew). The flavours we tested we all subtle, which means they’re unlikely to offend your taste buds while on a long ride. www.hammernutrition.co.za. RRP R40 Seamus’s tasting notes: The subtle flavours are easy on the palate and the bars aren’t too sticky either. All round a well-developed product. Hammer bars should be a safe option if you’re caught without a bar you know. Hammer Bar Almond Raisin Nutritional Content (per 100g): Energy: 1 848kj, Carbs: 50g, Protein: 20g

Final Word Remember that you should always test any on the bike nutrition in training before a race to make sure your body is acclimatised to the product – the last thing you want is an upset stomach, cramps or just a product that doesn’t provide you with the energy you need. Use this guide to ﬁnd a bar that suits your palate, budget and dietary needs and then test them in training before your next big race.

Tweet @FullSussa with your favourite!

tic ajes at a m f rd o hers – A he les gat r hole Trek c r te bicy roo wa Pionee a K Cape 3 ge 201 Brid

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 Comp

n WIN A COPY OF i w More Top MTB Trails

Tell us where you grabbed your copy of Full Sus and stand a chance to win one of four copies of Jacques Marais’ new must have book: More Top MTB Trails. The Prize: Published by Map Studio, Jacques Marais’ new trails guide is called More Top MTB Trails and features 150 of the Free State, KZN, Limpopo, Mpumalanga and the North West Province’s trails. With the a copy in hand you’ll get all the dirt on the best trails, routes and rides in six South African provinces, including up-to-date route information, great photographs and excellent, detailed maps. The trail reviews also feature trail difficulty grading information to help you plan your next riding trip to a destination to match your riding skills. It’s a must have for any avid mountain biker. If you can’t wait for the Full Sus competition to run its course you can go out and purchase a copy of More Top MTB Trails now for R250 on-line from www.mapstudio.co.za or by calling 0860 10 50 50. Otherwise look out for it in all good bookstores, sport shops and local bike shops.

www.mapstudio.co.za

HOW TO WIN: Send an email, by the 22nd of September 2014, to comp@fullsus.co.za with the name of the store where you collected your copy of the September issue of Full Sus and we’ll put you in the draw to win one of four copies of Jacques Marais’ More Top MTB Trails.

Stirling Revolution

Listen…

Look and Listen and other clichés You’re collecting your mountain bike after a big service. You hardly recognize it – so clean and shiny and as neat as a pin. Then you get the bill… R2000, R3000, R5000! If connected, your heart rate monitor would be approaching your red zone. Meanwhile the bike shop guy is smiling like the butcher’s dog. You think it is because he is happy to be taking your money, but the truth is, he is smiling because he is proud to give your bike back to you in the best possible condition, says Stirling Senior

ruth is, just like you don’t like spending too much money on your bike, we don’t like seeing a sad-looking, under-maintained MTB rolling (or rather, grinding and squealing like a pig) its way into the shop. Unless, of course, you have just completed the Imana or some other wild ride. Mountain biking is a rough and tough activity. But, believe me, it is even rougher and tougher for the bike. Cranking up the power through a narrow little chain and some thin sprockets. Rolling through and over rocks, bumps, jumps, roots – shock and fork moving up and down thousands of times. Pedal strikes. Bottom bracket and freewheel body torqueing and turning. Tyres rolling, leaning, gripping, sliding, landing – on and over shale, rocks, sand,

gravel, roots, tar and mud. Tiny little brake pads compressing on a boiling hot metal disc trying to slow you and your bike down. Gears shifting again and again and again. Pivot bearings moving, rocking and rolling all the time. And all this while under your weight, often 8 or more times greater than that of your bike. Cheaper, solid, uncomplicated hard tail bikes feel less pain and cost less to maintain. High-end, full-suspension, lightweight ‘super’ bikes feel the pain more and just because they cost you an-arm-and-a-leg doesn’t mean that they are indestructible… probably quite the opposite. So maybe now is the time to start stressing over your bicycle, just like it stresses on the mountain whilst underneath you. All you have to do to show your bicycle the respect it

deserves, no matter its original cost or quality, is begin to really look and listen to it.

Look… ◆ At your dirty bike: light spray, wash with soap and water (bike wash is better), light rinse and wipe off with your old underpants and coat the frame with Mr Min and polish nicely ◆ At that black-grey-brown chain: clean and lube ◆ At the gunged-up jockey wheels: scrape off with small, ﬂat head screwdriver or old spoke ◆ At your supermodel-thin disc brake pads: pop in a new pair (it really is simple to do) ◆ At all your cable ties and fasteners: replace or secure ◆ At your frame for cable burn and cracks, bike standing and upside down: concerned, go to your bike shop ◆ At your dull disc rotors: clean with soap and water, preferably brake cleaner, and dry thoroughly ◆ At your spokes, all straight and secure? If not, your bike shop will sort it out before things go pear-shaped ◆ At your nipples (no not those ones): spray with some multipurpose lube ◆ At your tyres for thorns and porcupine quills: extract, spin your wheel and the sealant should do the job (if not, top up your sealant) ◆ At your tyre sidewalls – cut, striating and weeping: time for a new tyre ◆ At your dirty cassette and chain rings: clean with degreaser and a hard brush ◆ At your fork stanchions: keep them clean by wiping with a clean cloth (do nothing else) and the same goes for your rear shock

◆ To your bike, always: if you hear anything out of the ordinary, try to diagnose it, don’t ignore it ◆ To your pivots (squeaking, creaking): Bike Shop ◆ To your bottom bracket (grinding and sluggish): Bike Shop ◆ To your headset bearings (grinding and rough): Bike Shop ◆ To your brakes (squealing and singing): contaminated, burnt or worn pads or disc: replace ◆ To your seat post (creaking): extract, inspect for cracks, wipe and a light touch of anti-seize grease or carbon seat post ‘ﬁbre-grease’ ◆ To your chain (noisy, rattling and clattering): clean and lube ◆ To your gear cable and housing relationship (rough and gritty): have cables and housing replaced ◆ To your wheel hubs (humming, vibrating, noisy): Bike Shop. Besides keeping your MTB clean and lubricated and looking and listening, your best investments are a chain cleaner, a chain measuring tool and a few other basics – good bike washing liquid, hard bristle brush, sponge, chain lube, degreaser, bike polish, light grease and some clean rags (old T-Shirts work well). There is a lot you can do to look after your bike and keep the bills down. However, there is still a simple rule of thumb: bikes that come in regularly for a service do cost less to maintain than the bike that comes in once every year or two. Plus they deﬁnitely ride much better all year round! PS. Always remember to book your bike service as any good bike shop will be fully booked for up to a week or longer, just like any good hairdresser.

Stirling Kotze, aka Stirling Senior Years in the saddle: 27 Favourite ride/trail: Table Mountain, CT Recurring MTB nightmare: Dirty, worn chains The Stirling Revolution Bio The father and son combo of Stirling senior and junior are avid cyclists and owners of a local bike shop in Cape Town. In their monthly column they’ll be oﬀering their uniquely phrased views on the ins and outs of mountain biking from negotiating a discount to locating that weird noise your bike keeps making, but won’t make when you take it to the workshop, they’ll cover it.

CALENDAR SUS THE BEST OF October 2014 MPUMALANGA

3 Isuzu 3 Towers Stage Race GAUTENG

4 RevoLife Night Ride 4 Nissan Trailseeker #4 18 XCOSA #4

MTB Challenge

26 Gears4Ears 4 11 18 25

Reserve Funride

5 Buffalo Marathon 12 Powerade Rollercoaster 18 Amazing Karoo Cycling Bazaar 18 Oxtober 25 Langkloof MTB Challenge 26 Mpact Addo MTB WESTERN CAPE

4 Hessequa MTB Challenge 4 Seweweekspoort 11 Slanghoek MTB Classic 12 Bridge Cape Pioneer Trek 18 STBB 2Keep-a-Breast MTB Challenge 19 Voet van Afrika MTB Enduro 25 Chris Willemse Cycles Durbie Dash 26 Spur Adventure DUO & Sprint #4 31 FNB Wines2Whales Adventure

3 4 5 10 14 18 25

KZN Burg2Berg Bell Big 5 Series Final Awards Function Dargle Trail Festival Fed Group Berg & Bush Descent Fed Group Berg & Bush Great Trek Fed Group Berg & Bush 2 day Over the Edge & Back

LIMPOPO ATKV Eiland SPA MTB Debtsafe Cansa MTB Challenge Yurok Spur MTB Challenge 4th Mooketsi MTB Challenge

NORTHERN CAPE 3 Augrabies Richersveld Ultra Tour

EASTERN CAPE

4 Bonthoek Marathon 4 Lormar Endurance MTB Tour 5 Van Stadens Flower

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

NORTH WEST

4 Spur High Schools League National Final 18 Maquassi Hills Vleis Race MTB OUT IN AFRICA 3 RAD Rides – Lesotho All Mountain (Lesotho) 12 Lesotho Ultimate Tour (Lesotho) 23 Trans Lesotho Altitude Challenge (Lesotho)

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

8 Magoebaskloof MTB Classic 1 1 1 2 5 9 12 15

GAUTENG Nissan Trailseeker #5 Xtrail MTB Series at Babba’s Lodge Kids Like2Bike Series Bubba’s Lodge MTB Super Series #11b Moonlight MTB Series #44 Momentum 94.9 MTB Challenge Moonlight MTB Series #45 Groenkloof Mountain Bike Orienteering

19 Moonlight MTB Series #46 22 XCOSA Grand Final 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 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 Races #5 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

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 NORTH WEST

2 Corporate MTB Challenge #3 7 Tour le Matlosana MTB 21 Van Gaalen Dirt Festival 30 Bizhub Virginia Trails Xmas Ride NORTHERN CAPE

1 Goegap MTB Race 15 Kelrn Transport MTB Classic FREE STATE 1 Parys Island Dirtmax MTB 2 Mangaung OFM MTB 8 Keeromberg MTB 15 Cherry MTB Challenge 16 Deelfontein MTB Race 29 Rhino River Run November OUT IN AFRICA

3 RAD Rides – Lesotho All mountain (Lesotho)

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.

SEPTEMBER Must do events ■ 6 September: Tip Trans Cederberg Xperience

Feeling super ﬁt? Challenge yourself to the Tip Trans Cederberg Xperience, a 115km race around the Citrusdal area. Its equal parts beautiful, think West Coast in full spring bloom, and tough, think 115km with 1 488 meters of climbing. Or if you’re feeling a less ﬁt but still want to enjoy the beauty of the area you can always enter the 40km race rather. Entry fees are R200 (115km) and R150 (40km) respectively and you can enter online at

CALENDAR KEY

Mpumalanga

Free State

Limpopo

Western Cape

Northern Cape

KZN

Gauteng

North West

Eastern Cape

Out in Africa

www.makadasadventures.co.za. Make a weekend of it and go enjoy riding among the Cederberg daisies.

■ 12 September: Ride2Nowhere Take the road to nowhere and spend a weekend on your bike in McGregor by entering the Ride2Nowhere. It’s the perfect opportunity to put some kilometres in for the summer race season if you’re into racing or an excuse to ride in one of the most scenic and forgotten parts of the Western Cape if you’re more of a social rider. The ride offers three ±60km or three ±40km days depending on your ﬁtness levels, a clover leaf route format with each day’s start and ﬁnish in McGregor at the church grounds and all meals for the weekend too. Visit www.ride2nowhere.co.za for more information or follow @Ride2Nowhere1 for the updates on Twitter.

■ 13 September: Isuzu Trucks PE<<Plett Spend four of the best days of your mountain biking life in the Eastern Cape this September on the Isuzu Trucks PE<<Plett. In its second year the PE<<Plett is running from Plett to PE across virgin single track, established Eastern Cape trails and deserted gravel back roads. The 400 rider strong ﬁeld will feature riders of the ilk of Robyn de Groot and Jennie Stenerhag, and a Buffalo category competition too. There’s also a chance to win a 30K Merida bike with sponsor’s Isuzu Trucks’s take a selﬁe with an Isuzu Truck competition. Find out more by going to www.peplett.co.za or by following the race on Twitter at @PEPlett. .

■ 28 September:

Spur MTB Classic

The Spur Mountain Bike Classic is

the oldest fun ride on the Western Cape MTB calendar and has always been a great family outdoor event. This year it’s moved from Lourensford to the new venue at the Post House Vineyards, between Stellenbosch and Somerset West. The new venue will give riders the chance to enjoy scenic routes amongst some famous Helderberg wine estates and access to the Wannabees MTB Club’s trails. There are three kiddies distances (0.5km, 1.5km and 3km), a 15km fun ride, a 30km ride and a 45km race to choose from. There’s also entertainment and post-race food on offer from title sponsor Spur, so your kids will be able to enjoy the jumping castle while you settle in for a post ride Post House red and a Spur Burger. All the information is up on www.dirtopia.co.za and you can enter online too.