Full Sus September 2013 - Vol 6 by Full Sus #MTB

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WIN! Leatt 3DF

September 2013, Vol 6

MOUNTAIN BIKE MONTHLY

N EW

EXCLUSIVE Cherise Stander Column pg8

PYGA Review

pg24

Coaching Column pg23

Gear

pg27

Conservation Column pg12

Any Colour, So Long As It’s Green Our loose-cannon correspondent David Bristow lays down some tracks about trail ethics, the power of water and the immorality of energy sachets. Photography by Oakpics

WWW.OAKPICS.COM

’m a bit old school, you’ve probably worked out. And a bit hard-core… really, it’s true. I learned my outdoor manners from the best of the best, mountaineers. Once when we were young rock jocks, the Wits mountain club was stuffing around in the Berg when a bunch of fuddy-duddy MCSA members came past, saw disheveled us and made a comment to the effect of: “we hope you bury the stuff,” in reply to someone’s comment about shitting in the woods. One bright Witsie piped up: “Bury the stuff, we pack it up and carry it out!” which shut up those old farts. The oke thought they were talking about litter, but it became a kind of joke mantra to us. We fully embraced the “take only memories,

bury your sh*t” philosophy of the great outdoors and a general antiestablishment love of nature. In those days it was pretty easy to differentiate the good guys from the bad ones. As we aged we turned from climbing to hiking to paragliding to mountain biking, and took our memories and our sh*t with us. So it does irk a bit when I see people riding the trail with sh*t for brains. There are ethics out there, brothers and sisters, and if we don’t embrace the green way we stand to lose our green places. I kid you not; the difference between singletrack and tarmac is always only a ﬂick of a pen away. Your colours can be seen in the big and the small things and as you ride your aura flashes for everyone to see. Like the young punk who

rides my singletrack downhill most Sunday mornings and expects everyone to clear out of his way, with nothing but insolence on his face. His colour is green, for the close-up lesson in fybos ecology that’s long overdue. Or the manne who ride four abreast towards you and push out the way - man, woman or child. Theirs is brown, for their poo-for-brains. Mountain biking is like democracy: there is one very simple rule that is supposed to underpin the entire system and which ensures, if it’s adhered to, everything runs like a SRAM X0 derailleur. It’s really short and easy to remember: be nice. Mess with that and you stuff up the entire system. It’s like you end up kaking on your own singletrack.

It’s why I stopped riding what we used to call “fun rides” (remember that!), like the old Knysna Oyster fest rides which everyone now seems to think is the frigging World Champs by the general agro and the trail of goo sachets left behind. Of the sachets I say, just put them in your jersey pocket you neandethal, or slip them under your shorts. “Oooh, but they’re sticky.” Yes, and so are you dipstick, and you’re sweaty and you stink as well. And it all comes off with water. If you litter you are a miscreant on three levels: first you are a twit for thinking you’re some friggin racing phenomenon; second you are a disappointment to the fraternity of people who prefer their

turn to page 4

FS Editorial

SUS BIG O'S TRAINING

Popping a bead for the Wine or is it the Whales? My ﬁrst 3 day multi stage ride is this year’s Wine2Whales. It would probably be fair to say that W2W is the premier cycle ride/race in the Western Cape, I am leaving out the Epic as it has become and is, in my opinion, not in

FROM THE

EDITOR

Growth, newbies & a more to come

k so I am really stoked! Full Sus copped a lot of flack from all the fence sitters, sceptics and generally negative dudes – and we all know a few of those… but it seems we are paying our dues and our perseverance is finally paying off. A huge amount is due to us sticking to our guns but also a lot has to do to you folks out there who have accepted and rallied around our (your) little MTB paper. Your comments on mail, FB and the Hub plus your contributions have certainly made all in the industry sit up and take notice. A huge thanks must go to Rudolf and his team at Omnico (Cannondale), Eddie and the folks at ASG/Pinarello, Robyn and the Cape Cycle team, Michael & Nicola from Stillwaters and finally Bianca and the crew from Speacilized. Top advertisers who have given us support and commitment in this and up-coming issues! Leatt, Bridge, Bryton and our classified advertisers we thank you too – all your support is vital. You will have noticed that this issue is up to 32 pages, and with this continued support this is where we hope to keep it from now on. We have also grown into the Eastern Cape – yes I am stoked! We have also formed an alliance with SA’s top cycling website The Hub. Full Sus will feed content to the Hub every month for your enjoyment and foster debate on their forums. I would also like to welcome our new regular contributors: Rochez O’Grady who besides running her own practice: MunchWize, takes over as Full Sus nutritionist. Jean-Louise Wiese our very own qualified environmentalist who criss-crosses the country’s back roads daily and has volunteered to write about our flora and fauna in all the top MTB

the same category as most rides/races achievable by us “normal” okes, and for the record I have paid my way in full for the ride so this is not a “paid” for plug. But to my point: I am, courtesy of Dr

areas that we frequent – sharing with us what to look our for, to appreciate our surrounds and to ensure we respect and care for it. We are the frontline conservationists! We also welcome the coach: Dr Mike Posthumus of Science to Sport, a sports’ scientist with a passion for training and conditioning who will be passing on his knowledge and coaching skills to you. So get ready to train! Finally I would like to give a very special welcome to Cherise Stander. Yes, Cherise is the widow of the late Burry, but Cherise is one of SA’s top cyclists in her own right and we look forward to her cycling insights, her thoughts and her emotion that she will bring to her column. Cherise has been through a lot in her young life and we hope you will all embrace and support our journey with her as she continues forward, positively, despite the huge challenges life has laid across her singletracks. It is great to see her back on the bike – welcome to the Full Sus family Cherise. In addition to expanding into the Eastern Cape, Full Sus is getting our distribution network sorted for KZN, so you should be able to grab your favourite MTB publication in dirt track hotspots like Maritzburg and Howick soon – for free of course! And we’re in discussions with a major national brand to distribute Full Sus from their stores too. I can’t give too much away at this stage, but it’s exciting times and I’m conﬁdent we’ll be able to sit down over a pre-ride espresso and iron out the deal. I told you: STOKED! See you on the trails

Mike Posthumus, following a training program for the ﬁrst time in my cycling life.

fullsus MOUNTAIN BIKE MONTHLY

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 PR & Promotions: Julia Andrade julia@integratedmedia.co.za Photography: Julia Andrade, Jacques Marais, Thinkstock.com, iStockphoto, Oakpics.com – Fanus Oosthuizen, Cherie Vale/ Newsport Media & Chris Combrink Regulars: David George, Meurant Botha, Stirling Kotze Snr & Jnr, Jacques Marais, Cherise Stander, Dr Mike Posthumus, Rochez O’Grady & Jeanne-Louise Wiese. Contributors: David Bristow, Keith Grunow, Isabel Wolf-Gillespie & Rob De Lange. 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.

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What a difference having a well worked out, structured plan has made – besides hopefully achieving my goal of having a strong and comfortable ride – it has given direction and purpose to my riding and is a damn side easier following a program than trying to cobble something together myself. The guys from Bryton have also come to the party with the Bryton Rider 60 tracking and keeping my training in the zone. I’m following a 12 week program and I’m 4 weeks in as we go to print. With the Cape’s rain (and snow) training has been mostly on my indoor trainer, which has meant a ton of TV series and getting to know my garage really well but my legs have been turning. So far so good…

COMPETITION TERMS & CONDITIONS Competition submissions should reach us no later than 20 September 2013. The Prize/s is that 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.

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FS Go Green outdoors clean; and third, you have committed an offence. Yes good people, littering is an offense in the eyes of the law and subject to a fine. How about instituting a regime of citizen arrests on these events for bikers who drop goo packets – just putting it out there? And more about that miracle chemical of nature, which behaves like no other and makes our planet so beautiful, good old H2O? When gravity works on it, it can be vengeful – tsunamis, ﬂash ﬂoods, erosion. Which brings me to my next point: when the trail is slushy under-wheel,

there are big puddles, and the trail is being re-engineered by water erosion, ride slowly or the trail will be closed (note to self: be nice, tread softly through the puddles). Then there’s the matter of giving way. There are people working behind the scenes to open up more trail areas for us. How successful they are is going to depend to a degree on how nicely we show we are willing to share our trails with others. So here are some rules of the trail, as defined by me after some simple deduction. On singletrack right of way is

OF THE SACHETS I SAY, JUST PUT THEM IN YOUR JERSEY POCKET YOU NEANDERTHAL. “OOOH, BUT THEY’RE STICKY.” YES, AND SO ARE YOU DIPSTICK, AND YOU’RE SWEATY AND YOU STINK AS WELL.

This is how MTB environments should be - pristine! WWW.OAKPICS.COM

quite easy: going up gives way to coming down. It just works better than way. On the flat it’s, be nice. Ships, airplanes and tanks give way to mountain bikes. Wheels give way to feet, hooves, claws and paws. That includes runners, walkers, dogs and baboons. There is one caveat here: people who walk their dogs without leashes in trail areas. “Don’t worry, my dog doesn’t bite,” they shout as their dog sets off on a collision course for your leg. Which is when I unclip my size 10, hard-toed riding shoe for a swift kick to the earhole. I shout back: “Your dog might not bite you, you chop, but it sure looked like it was about to bite me!” But all this is really tangential to the main issue. Mountain bikers now outnumber every other outdoor sport and the annual spend is, it’s been calculated, now outstripping golf. If you calculate a good mountain bike costs around R30 000 – R50 000, and you ride two or three times a week, it is a sizeable investment. You ride an event say once a month, and every few months you travel to some nice place to ride there, buy stuff, eat, drink and sleep: the pile of coins starts getting pretty high. When you do most of your riding on land that extracts a toll, the landlords are extracting hefty rentals from us. And when you do the multiplication of the tens of thousands of active riders it adds up to a spend of many, many millions each year. And it’s growing. We mountain bikers have become the de facto guardians of the green places where we ride, and we need to understand and embrace the responsibility – the second rule of democracy. How we behave, and how much we are willing to contribute towards their preservation as green places, will define our sport going future-wards. So be nice and don’t drop your goo sachets: there are eyes in those woods watching you.

SUS THE DEBATE As part of Full Sus’s partnership with The Hub, you’ll now be able to join the debate online. We’d like to hear your thoughts on how mountain bikers can make a real difference to the conservation of our natural environments. You’ll ﬁnd it under “Full Sus September Debate” on www.thehubsa.co.za or get involved via Facebook/FullSussa.

Tweet: @FullSussa #FS_ SepDebate

David Bristow has buckets of MTB experience having ridden and written “The Spine of the Dragon.” He’s also the webmaster of www.dragontrax.co.za, a site which aims to be the country’s go-to, free, repository of GPS’d MTB tracks.

s w ne

#BridgeCapePioneer T

News

Pennypinchers Origin of Trails Launch

he Pennypinchers Origin of Trails event launched with ﬁre dancers, red wine and local brews at the Ride In, in Jonkershoek on the 22nd of August. And with Stillwater Sports organising the event and Specialized throwing their weight behind it too, it’s going to be a cracker of riding weekend on the 29th and 30th of November. The ﬁner route details are yet to be released, but we can tell you that it’s a 2 day ride with daily averages of around 70 or 40km (depending on your choice of long or medium route) and the routes will feature about 40% of brand new trails. One of the premises behind the event is to put money back into the tracks around Stellenbosch so if you’re an avid rider of G-Spot, Jonkershoek or even Die Berg Pad you really should be entering the Pennypinchers Origin of Trails. Find out more at www.originoftrails.co.za.

he social media side of Mountain Biking is on the rise and the Dryland crew are taking to the twittersphere to keep you updated on all the happenings too. Follow the action live @BridgeCPT and get involved in the build-up conversation using the stage hashtags. Full Sus wants to know how your training is going, Bridge CEO Emile Aldum says: you should be “doing a race every second weekend, because it is ﬁrstly a forced ride and secondly everybody tends to ride harder than doing purely a ride. I believe this strategy forces your body to get used to riding harder, which is essential in stage races.”

What do you think? tweet @FullSussa #BridgeCPT. Theodore De Klerk (Pennypinchers) Bobby Behan (Specialized) and Michael Meyer (Stillwater Sports)

ou don’t have to be super serious about riding all the time, what if you can find somewhere cool to go on your bike for the weekend? On that note there can’t be anything cooler to ride to than Rocking the Daisies. The Cycle to the Daisies initiative is one of the festival’s getting there green plans along with Walking the Daisies. Cycling the Daisies is committed to raising funds for Project Rhino and has pledged R10 000 to the charity this year. To keep things interesting Steve Newman (aka The Naked Rhino Skydiver) will be riding this year and everyone is encouraged to dress up, or down. If you’re keen to take part, there are 10 tickets to be won on the event sponsor, Pick n Pay’s Facebook page.

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FS News

Specialized team up with Wines2Whales

n addition to teaming up with the new Pennypinchers Origin of Trails event Specialized have joined forces with another Stillwater venture: Wines2Whales. With the addition of a “Ride” to the W2W’s brand in 2013 riders will now have more opportunities to take part in the W2W. Good news for you late comers – there are still entries for the W2W Ride which takes place from the 4th to the 6th of November. Marketing Manager Specialized Bicycles Africa, Bianca Grobbelaar say that Specialized are proud to be part of W2W as “the routes are also of the most scenic, attracting riders from all over the country,” and ﬁts with the company “aim [of] introduce[ing] people to healthier lifestyles by getting them onto bicycles.”

full sus

Get involved in our Full Sus debate on The Hub, go to

www.thehubsa.co.za and tell us what you think about the single chainring drivetrains – are they too expensive, a trick to get you off your old Shimano 3x10 or the only way forward?

he recent big news out of the US was the launch of SRAM’s 1x11 drivetrain in the ever-popular, and cheaper XO guise. The XX1 has been the go to drivetrain of top riders, or at least those with a choice, pretty much since its inception and with the introduction of the XO, you’ll be more readily able to run the same technology too. SRAM have cut costs on coatings and gone for heavier materials, but the technology is the same, and they say the XO1 set-up should last longer too. But before you get too excited, a little birdy in the industry estimates that the XO1 will only be around 10% cheaper, so you can still expect to pay well over 10K.

GIANT goes 650B S

tirring up the mire of the wheel size debate is bike behemoth Giant. Their 2014 range feature a total of seven new men’s series and 28 global models running 27.5 wheel technology and Kevin Dana, Giant Global Off-Road Category Manager says that “the diversity and range of our new collection of 27.5 bikes shows how strongly we (Giant) believe in this new technology.” While established riders will initially understandably be resistant, Giant are bullish about new riders taking up the mid-range wheels and never looking back. Call it the best compromise, or a marketing fad, but there is a buzz around 650B’s right now.

Like us on Facebook Stay updated on the day to day happenings in mountain biking and get involved in debating key issues on the Full Sus Facebook page. Like us on Facebook and not only will we keep you informed, but you’ll also stand a chance to win a pair of Ocean Eyewear sun glasses every week for the month of September. It’s that easy, like us and you’re in with a chance to win a snazzy pair of sunnies with interchangeable UV400 lenses. Find us at www.facebook.com/ FullSussa

SRAM XO1 Launch

SUS THE FEEDBACK For those of you who missed the debate stirred up David Bristow’s “Numbers and Sh*t” feature in the August issue of Full Sus here are a couple of comments from readers.

Facebook

www.facebook/fullsussa

Timothy Price: Very amusing piece David, but the fact that I hate being held up by slow pokes on the way down my favourite trail, doesn’t make me any less of a social rider - I just socialise more with people who share my need for speed... And falling the right way is just basic common decency surely. Neil Van Tonder: Enjoyed the article and share the views. The penny drops both ways Timothy. One could also argue - hate having to pick lines on uphills, passing guys that screamed passed on downhills at limits of control. Bottom line - be respectful, tolerate one another. And enjoy the ride!

Ride Report

Winelands Racing

DirTOpiA

On the 3rd of August Shayne Dowling lined up in his designated 42km group with 4000 other mountain bikers to take part in the largest timed mtb ride in Western Cape – the Die Burger MTB Challenge.

was warned that with so many people taking part it can turn into a bunfight with a lot of waiting at anything remotely technical so it was a relief to find out that this year the groups would depart at 10 minute intervals. As with most rides you can expect a climb pretty shortly after the start, this is how the field is immediately spread and goes to ensuring there aren’t huge bottlenecks. Meurant and his crew sure didn’t disapoint, the first climb was nasty and probably the hardest climb on the ride, the group was quickly strung out. Having come off a bout of man flu my legs were soon burning; as well as my feet as I gave up and pushed up to the first water table – conveniently at the top of the little monster. The ride is predominantly jeep track, a lot of it fast and gnarly, with only the 60km and 70km rides experiencing any length of single track – but again with the number of riders that predomininatly take part in the shorter distances this makes perfect sense – and soon I was peddling along some testing track with stunning views out over Stellenbosch. There was a slight holdup where we had to cross the Helshoogte Pass road – this is certainly one area I would suggest the organisers look into as it seems to be a problem each

year. Once across the main road you hit the old tar road that is no longer in use and you bomb down the mountain with tears (my sunnies were off) streaming and a huge smile on your face! The rest of the ride is pretty relaxed with some great scenery and another well positioned water table just before the infamous climb up the back of Pappegaai Berg and just after the “race snakes” from the longer routes rejoin the field and come tearing passed you. It is also the signal that you are nearly back at the event’s impressive ride village and you can hear the festivities calling you from way off so it’s actually quite a lekker way to bring the ride home. The end is a hive of activity, between handing back your time tag to deciding which beverage you are going to quench your thirst with, its was a really festive atmosphere. The Trailtag system is novel and allows instant online access to your time – it was also great to search for your mates and see how they did. All in all Die Burger is a lot of fun, well organised and offers fantastic scenery that you just don’t normally see unless you’re a mountain biker. My love-hate relationship with vineyards continues to grow: I love the end product but the climbs around the vineyards are a bastard.

“I love the end pRoduct but the clImbs aRound the vIneyaRds aRe a bastaRd"

www.cancervive.co.za

OVERGAAUW WINE ESTATE 19 OCT ‘13 45km Start: 07h30 Cost: R160

35km Start: 08h00 Cost: R130

15km Start: 08h15 Cost: R110

5km Start: 08h30 Cost: R40

For more information email mtb@stbb.co.za For route profiles and other updates, make regular visits to facebook and twitter. Enter online: Online entries close 16 October 2013

Sponsors

FS Cherise Praat Fietsry

Cherise het die Epic van jaar met burry se broer, duane, voltooi.

Van vet wees na fiks word WWW.oAkpiCS.CoM

Cherise Stander het haar eerste Argus op die ouderdom van 9 voltooi en dit daarna nog nie een jaar gemis nie. Sy het altyd geweet sy sou eendag ’n professionele fietsryer wees. Vir 14 jaar het sy ’n oefenskedule en ’n program gehad waarvolgens sy geoefen het. Tot 8 maande gelede…

ir die eerste keer in 14 jaar het ek nie geweet of ek nog wil fietsry nie. Ja ek het die Epic en joBerg2c gery, maar tussen die wedrenne kon ek myself nie op my fiets kry om te oefen nie. Totdat ek finaal besluit het – ek het rustyd nodig en het my fiets weggebêre. Ek het vir omtrent 8 maande net geoefen wanneer ek lus was, en dit was ongelukkig nie baie nie. Omdat ek ’n emosionele eter is, het ek my vreugde in kos gevind en die kos in die Kaap is watertand lekker. Daar is soveel verskillende geure en ek wil mos als probeer. So ongeveer ’n maand gelede het ek besluit genoeg is genoeg,

ek gaan my Stellenbosch-boude (soos my vriendin dit noem) terug op my fiets kry en ek gaan weer ’n professionele fietsryer word. Goeie genugtig, ek het begin ry en waar ek gewoond was aan 4 ure in die saal en dan nog gym daarna sukkel ek skielik om 2 ure te ry. Enige klein bultjie voel soos ’n berg en vir die eerste keer het ek gevoel hoe dit is om so ongelooflik onfiks te wees dat jy hyg – maak nie saak hoe stadig jy ry nie – en om jou hart in jou keel te voel, terwyl jy net probeer om die huis te haal. Ek is nou al een maand terug op my fiets en party dae is beter as ander, maar ek kom daar, een

Cherise Stander hardly needs an introduction to SA mountain biking fans. She’s crammed a lot into her 24 years, including a couple of SA road championship and time trial titles, and a MTB Marathon national title. She rides in the USN and Specialized colours and is getting back into competitive training again with the 2014 World Marathon Champs her next big goal.

“En my PaSSiE om wEEr aan wEdrEnnE dEEl tE nEEm iS SooS ’n Flou kErSiE wat al hoE hEldErdEr bEgin brand.”

dag op ’n slag. Vanaf volgende week begin ek weer met my oefenprogram. Ek is versigtig optimisties, maar kry darem my liefde vir die sport stadig terug. En my passie om weer aan wedrenne deel te neem is soos ’n flou kersie wat al hoe helderder begin brand. Dan is daar ook die belofte wat ek aan myself gemaak het, die belofte dat ek my nooit weer in so ’n onfikse

toestand sal bevind nie. Al is dit net een uur per dag is dit die moeite werd om op jou fiets te klim; nie net vir jou gesondheid nie, maar ook vir jou gemoedsrus.

FS Xxxxxxxxxx

10 000 Kays for Rhinos across Southern Africa

Rhino Knights

Rhin Get i and o Knigh nvol if the at this s ts is 90 ved as p y’ll be a tage th % self-f ey un lan b thei ned. To le to fini don’t k ded r mis help sh th now s activ ion of e them c e route on www ism d .eart pleas ucation tinue and haw e go aren t ess. o co.z a.

Full Sus introduced you to Isabel Gillespie of Rhino Knights in the News section of the July issue. Since then Isabel has run and mountain biked another 3 000 odd kilometres in her quest to raise funds and awareness to the plight of the highly endangered African Rhinos.

amibia has taken a very special place in my heart. It is hard to explain but the land resonates with me in a way that I can’t put into words. The land feels authentic, true and free and the beauty can only take your breath away. The time traveling through this land and meeting its people was memorable and it is clear to me that we will return one day. Somehow I was expecting the Botswana border to arrive with a “Bang, you made it” but to be honest it was just like any other day. We got to the Tsumkwe border post which is one of the smallest border posts I have ever crossed an international boundary through. There was a building with one office and two officials each seated on their own little desk. As we approached the gate/fence the few people that live in huts there came running to great us. It must be an occasion when travellers pass through and the opportunity needs to be taken to sell their goods. One of the guys standing around asked me out of the blue to give him my bicycle. After a deep breath I explained to him that this bicycle had travelled 5500km´s with me, that I still had a long way ahead of me and that therefore I couldn’t give it to him as I wouldn’t be able to carry on! He starred at me in disbelief and eyes wide open and after a moment he gathered himself, said that he totally gets my point and asked to have a picture taken of us with his cell phone to show all his friends. The Tswana´s welcomed us warmly into their country and we left the border in great spirits… only to be thrown into the deep end 200 meters thereafter! The road was thick with heavy, deep sand and my spirits plummeted. It was impossible to get through it with the bicycle and after 500m of struggle

and the seemingly endless sand road ahead I burst into tears… “I can´t carry on like that! I am going backwards here… I rather run all day, every day than this..!” So after a short break that’s what I did, I put my running shoes on and started running through the sand. It was slow going but it least I was moving forward. After about 7km we came to a cross roads and to our excitement that’s where the road turned into a gravel road. Back onto the bicycle with what felt like wings attached! Running and cycling all this distance generally does not feel overwhelming for me. Often I get asked how I am able to do this or “You must be shattered and exhausted at the end of a day”? To me it does exactly the opposite. Most days I feel energized, invigorated and I am looking forward to the next day through Southern Africa´s beauty. After a few days rest I even get itchy feet and can´t wait to get moving again. What I find hardest though is to put back the calories I have burned in about 9 hours of solid exercise every day on the move, for often a week to 10 days in a row. My sister Raphaela has her hands full feeding me. Being a vegetarian I have to supplement for protein. But I don’t believe in artificial supplements and replacement products. Everything I eat and drink is “real” food and travelling through the remote areas we pass through this becomes sometimes quite a challenge. Whenever possible I make sure we stock up on enough oats, yoghurt, cheese, nuts, fruit and vegetables, rice and pasta and chocolate of course! As we entered Botswana it showed its warm, hearty and friendly side but also its harshness and struggles. The villages we passed through were filled with poverty but the people greet us with such warm and hearty smiles as if we

had met before. We were on route to the Delta and elephant and lion tracks and signs were clearly visible all around us. Wild animals live amongst the people and their herds of cattle, donkeys and goats that roam the land freely. Along with my daily exercise regime I am continuously networking, writing emails, organising events in places to drive the awareness of the campaign. To set up awareness runs or evening talks, and finding contact people for Maun in advance had been really difficult. Our budget is so tight that we cannot afford to pay for any accommodation; instead we’d been camping on the sides of the roads, which meant no showers, no toilets or running water for over 10 days, and only a bucket with a cloth for me to wash myself off after a long, sweaty

day on dusty dirt roads. But after a talk at Matshwane Primary School, I had a chat to one of the Mom´s and so our Maun networking began. They helped us with accommodation for the duration of our stay and through another Mom an awareness fun run/ride was organised. We were also given permission to have a stand at the monthly market on Sunday to network and sell shirts to raise funds for the campaign. And to top it off, Journeys Namibia has stepped forward and is supporting the campaign with a financial contribution which will keep us on the road a while longer. But best of all, without noticing it we crossed the halfway mark and we are looking forward to get back on the road, to Zim, with our spirits high!

hISToRy - The journey began in 2009 when Isabel and husband, Lloyd, rode their horses around South Africa to raise awareness of African horse Sickness. This was the start of the earth Awareness initiative which aims to create awareness of self, others and the environment!

Isabel (left) enjoying game viewing from the 4x4 with Raphaela (right).

PoAchINg SuRvey

A massive part of the Rhino Knights project is their survey which poses questions to conservation organizations, rangers, guides, reserves and breeders about the problems they perceive to perpetuate the poaching crisis. This data they hope will provide crucial information in the battle to stop rhino poaching.

Rule #4 Yield AppropriATelY Amarider

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

he language change, to “Yield Appropriately,” reflects the growth of the sport and the fact that riders now have access to many miles of dedicated mountain bike trails. But it is important not to read the change as some sort of entitlement as, unfortunately, many trail users want to bring their road rage tendencies to the trails. Must be the ‘roids or something. I believe common courtesy should always prevail, in any situation, even if the trail user you encounter should find him/herself in the wrong. That being said, it is super frustrating when the spandex-wrapped-goowrapper-chucking-brand-obsessedriders consistently ride against demarcated flow because he/she believes a mountain bike was primarily designed to measure wattage and test V02 max. Yielding is not always a right-or-

Yielding on the trails has become a hot topic, as the numbers of riders on our trails have grown exponentially and riding habits have changed, writes Meurant Botha. So here’s a clarification of the slight change in wording that Rule 4 has undergone in recent years. wrong thing, it can also be a safety consideration and this is very true when dealing with horses. Now you might want to hurl abuse and gesticulate franticly when a horse and rider blocks your favourite run, but keep in mind that the animal has the potential to harm not only the rider on its back, but also anything in its way when startled. Another interesting fact about the horses is that they are classed as ‘prey’ animals. That means that their DNA tells them that they are constantly being hunted. Further, instinct tells them to always flee uphill so it is good common sense to always stand downhill from a horse in case it wants to bolt. We can discuss common courtesy till everyone rides 650B’s, but probably the best way to address the issue is appropriate signage (yes that’s a note to myself too).

So here is what you need to know according to iMBA: respect: It’s a simple concept: if you offer respect, you are more likely to receive it.

Communication: Let folks know you’re there. Riding up on horses and stock can be dangerous even for the besttrained critters. So make yourself known to stock and rider, a simple “Howdy” works to get attention, and then step downhill and off trail. Yield Appropriately: Do your utmost to let your fellow trail users know you’re coming. Anticipate other trail users as you ride around corners. Cyclists should yield to other non-motorized trail users, unless the trail is clearly signed for bike-only travel. Cyclists traveling downhill should yield to ones headed uphill, unless the trail is clearly signed for one-way or downhill-only traffic. In general, strive to make each pass a safe and courteous one. revere the resource: We have unsurpassed opportunities to enjoy our landscape. Help protect your accessibility by playing nicely with your neighbours and treating trails with reverence. Always practice Leave No Trace ethics and pitch in to give back - pick up trash, volunteer on a trail project or become a member of your local trail club.

Be informed: It’s YOUR responsibility to be “in the know.” Questions about where to ride, trail closures, outdoor ethics and local regulations are important to know before you head out on the trails. Contact your local land manager (or bike club/shop) if you are unsure.

FS MTB Conservation Roles

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 all the gravel roads, so she gets to visit secluded areas a lot and take her bike along.

The Natural Wonders of MARELIZE RAUBENHEIMER

Jonkershoek

Full Sus is embracing our inner greenie and to help you get the most out of your ride in the wilderness we’ve enlisted the help of Jeanne-Louise Wiese. In her debut piece for Full Sus she’ll introduce you to the fauna and ﬂora of the beautiful Jonkershoek. JULIA ANDRADE

Crystal Clear Waters

The River that runs through the Jonkershoek valley is called the Eerste River. This river is one of 4 rivers that originates high in the Jonkershoek mountains. This range which forms part of the larger Boland mountain range is also the origin for the Berg, Lourens and Riviersonderend rivers. The Jonkershoek reserve covers an area of 9800 hectares and functions as a mountain catchment area which provides fresh water to Stellenbosch and other surrounding towns. Because of the high rainfall in this valley, which can be anything up to 1 114mm per year, there is a constant feed of fresh water to dams and reservoirs downstream of the valley. This means that these waters are crystal clear, which might seem harmless to any cyclist wanting to ﬁll up a water bottle. But beware, it is not encouraged to ﬁll your bottle from any natural water source as microorganisms and faeces from wildlife in the area could make you ill.

Plants to paint a pretty picture

Being a Nature Reserve, it is not hard to believe that there is about 1100 species of plants to be found in this area. Lucky for us, MTB is seen as a sport which has a very low impact on the natural environment if MTBers

stay on the designated routes. The natural vegetation of the area is mountain fynbos which a group of endemic plant species which only occur in this area of the Western Cape (nowhere else in the world) and are of high conservation value. Certain species which are rare or endemic to the area include: Protea repens, Ruby blush (sugarbush), Protea neriifloia (Oleanderleaf protea), Widdringtonia nodiglora (Mountain Cypress), Erica’s and Restio Multiflorus. What is very interesting to note is that the Mountain Cypress possess the ability re-sprout from burnt or cut stumps in order to survive wildfires in addition to its non-flammable

wood adaptation in a ﬁre-prone environment. These plants, trees and shrubs paints the pictures of what is one of our most loved cycling routes, so please do not damage them and stay on the designated paths at all times.

Creatures of the valley One of the main reasons why I’m not such a confident rider is the fact that I tend to look into the bushes and up to the sky to try and find some of the rarer animals and birds. So while I would not encourage bird watching while mountain biking on a technical downhill path, I would suggest stopping now and then to have a look at what is on offer. In Jonkershoek for example you might just spot a leopard, honey badger, baboon, klipspringer or mongoose. And as you lift your head to take a sip from your water bottle, keep your eyes open for the magnificent black eagle, spotted eagle owl or even the occasional fish eagle. And for the random bush comfort break, you might want to watch where you step as you might find one of these poisonous snakes around: Cape Cobra, Puff Adder, Berg Adder and Boomslang. So while you are working on your endurance, consider the endurance of the environment and how amazing it is that us mountain bikers are entrusted with this unspoilt beauty.

JEANNE-LOUISE’S VISION Being a mountain biker as well as an environmentalist has its pro’s and con’s… for the most part, it opens your eyes to everything around you, almost like seeing the ﬁreﬂies among the Milkyway. Every mountain biker has a natural passion for the outdoors, fresh air and beautiful sights. These are gifts which we enjoy on a daily basis, without realising our responsibility towards the management thereof and our ability to destroy what is ours to protect. So I would like to dedicate this column to my fellow nature lovers who enjoy so freely and who have the power to stand up for Mother Nature by learning more about it. Through these monthly articles I would like to inform you of the beauty surrounding our most popular MTB trails.

Racing on and off your bike

Get off your bike and RU N

Owning a mountain bike doesn’t make you a mountain biker exclusively. And with spring very much in the air, Seamus Allardice suggests, now might well be the time to mix things up a bit and take on some cross training or even multi-sport racing.

rail running in particular ﬁts well with mountain biking events, and the plethora of one day rides adding a trail run on the other day of the weekend goes to show that there is a very real overlap between the mountain disciplines. I’m sure I’m not the only one in a MTB/trail running split household, and when checking out event details if there is a run for the old lady and a MTB for myself it’s a massive draw card. Or even better, how about a relay? We did the Xterra Lite in Kynsna over the Oyster Festival week and it was an absolute blast. The missus ran the two, 3km trail runs either side of the 12km MTB. I must warn you though,

it’s not as chilled as the distances make it sound – the trail run is steep to the point of nearing vertical (ok that’s an exaggeration) on the ﬁrst leg and the MTB route would be drier if it was held underwater. The other two local Xterra events kick off with swims rather than another run, and the classic full format is a 1.5 km Swim, 30 km Mountain Bike, 11 km trail run – though distances do vary from event to event. The SA Xterra Champs, for example, take place in Grabouw every February, and they are held over a standard length course apart from the MTB which measures 27km rather than 30. For the ﬁrst timers there is also the

SUS THE EVENTS 6 – 7 September:

Lilyfontein School Adventure Race (Eastern Cape). 24hour, 30km & 60km options 21 – 23 September: Adventure Man (Western Cape). 190km 29 September: Kinetic Adventure (Gauteng) 25km 12 October: WCAD Series 5 (Western Cape) 55km & 120km options 19 – 20 October: Kinetic Full Moon Adventure (Gauteng) 120km 26 October: The Merrell Eden Duo (Western Cape) 150km and 50km options 27 October: Spur Adventure Sprint #1 (Western Cape) 2 – 3 hours

Lite option of a 400m swim, 12km MTB and a 5km trail run (Again though the Grabouw course is notoriously tough, so don’t underestimate it). For those of you up North you can check out the Buffelspoort Xterra. The great thing about the Xterra events is that you can do the Full or Lite as a team (of 2) or on your ace. Another event which offers team entries is the Western Cape Adventure (WCAD) 30km Adventure Race. It’s a great intro to adventure racing and forms part of the epically fun Gravity Adventure Festival. It requires entrants to navigate by map as they trail run, MTB and paddle the 30 kay course. WCAD organises a 6 event adventure racing series annually, with races typically featuring a ±50km and a ±100km option. After dipping your toes in the world of Xterra you might well ﬁnd the adventure racing bug a hard one to shake as it offers a great diversity of activities. And with Farmer Glen predicting a move towards GPS based navigation in stage

SUS IT OUT Xterra basically an off-road triathlon, it’s loads of fun and a great intro to multi-sports especially if you’re not overly competitive.

Adventure Racing Multi sport off-road racing featuring a combination of trail running, mountain biking, canoeing and abseiling.

Scan the QR code and watch the video.

races the navigation experience you pick up there might well help you gain time in future MTB events too. If you’re keen to give Adventure Racing a try check out www.ar.co.za it’s a wonderful source of information and should cover everything you need to know. And if you’re really up for a challenge why not dive in head ﬁrst and take on the The Merrell Eden Duo? It’s only 150km of mountain biking, paddling and trail running – which you have 24 hours to complete. Easy peasy! CHRISTOPHERCOMBRINK.CO.ZA

“I MUST WARN YOU THOUGH; IT’S NOT AS CHILLED AS THE DISTANCES MAKE IT SOUND”

FS Spanish Pilgrimage

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The History of St. James

Full Sus reader Keith Grunow was joined by two fellow Saffas, Johny Mulder and Hugh MacKenzie, for an epic MTB trip across Northern Spain along the old pilgrimage route, the El Camino, or in English the way of St. James. Phototography by Keith Grunow

Keith Grunow was the CFO of a listed company back in SA before packing it up for the island life in Tamarin Bay, Mauritius. He enjoys a good “blow out” on a road bike every now and then but is mainly part of the hairy legs MTB brigade. He tries to do at least one off the beaten track MTB tour a year.

Legend has it that in 40AD St. James managed to irritate Herod Agrippa to such an extent that Agrippa had him shortened by a head – making James the first Christian martyr. His disciples then took the body (and head) of their beloved master to Jaffa and from there by “marble boat” (some of the legend creeping in?) until they washed up at Iria Flavia (modern day Padron) some 25 km from Santiago. His body was entombed there and the Cathedral of Santiago de Compostela is said to be built on the site. Time passed and the image of St. James was reappropriated in the 8th century as a rallying call for Spanish Catholics in their wars against the Moorish occupation hence St. James re-emerged as St James as the Moorslayer (Santiago Matamoros) and the patron saint of Spain.

The Way of St. James The Camino is today a well-trodden path shaped by the footfalls (and sweat) of centuries of pilgrims. In earlier times pilgrims join the route where they could. The modern routes converge at St Jean Pied de Port on the French side of the Pyrenees, and this is where we three South African Bicigrinos (pronounced beethee – and referring to pilgrims on bicycles), joined the trail. Starting at St Jean Pied de Port our route crossed the Pyrenees into Navarre Spain - through Basque country, via bull running Pamplona, the Northern plains of Spain, Castile and León, into the stunning countryside of Galicia, and finally into Santiago. Making for a distance of 805 km over 13 days, climbing a total of 12 056m and descending 11 926m.

The Gear and Team We rented new entry level Focus MTB’s and we were ably supported by Andre,

a Spanish speaking Saffa living in Madrid, Barbi and Karen, who trekked our gear from hotel to hotel so we could really enjoy the riding. And that we did! (Despite the fact that Johny and I could be accused of smuggling Webber lids, under our shirts, across Northern Spain, and Hugh “Chicken Legs” Mackenzie being best advised to avoid farmyards, while wearing short pants, so as to not attract the unwanted attention of an amorous cockerel.)

Stage One saw us collecting our Peregrino passes to be stamped at each waypoint along the way. With the high pass via Col de Lepoeder closed due to snow and ice we stuck close or to the busy major road up the longest hill of the trip – a 27km slog to Roncesvalles and into the Spanish side of the Pyrenees. It was cold at 6 degrees and too muddy to follow the walking pilgrims (or Peregrinos) into the country lanes. Our first overnight stop at was at Espinal, and while we were booked into hotels there is the option of making use of the Albergues, or shelters, en route. The Peregrino passes give you access to these for between 5 – 15 Euros a night.

Stage Two

started up a steep hill on single and forest track, which was wet and slippery. Slipping and sliding conditions resulting in me taking the only tumble of the trip – watched by an audience of drenched peregrinos – not my most elegant christening to the Way. We “slipped” our way down some tricky and wet slopes into Zubiri a typical older Spanish town and decided on a bit of “asphalt therapy” rather than continue to battle the Peregrino trail. Soon we reached Pamplona, where the idea for the trip was born during last year’s festival of St Fermin - germinated fuelled by industrial quantities of calimocho, a concoction of red wine and coke. In Pamplona we found ourselves in the middle of a demonstration and on spotting police in riot gear and armed with tear gas we quickly followed the silver concha imbedded in the pavement which indicated the Camino path out of Pamplona to our over-night stop at Puenta la Reina.

Stage Three

saw us on very good natural paths and peregrino track heading through Navarre/Basque country towards Fuente del Vino – literally a fountain connected to a large vat of wine which dispensed free wine to pilgrims passing by. Just up my alley! There was an old codger there who appeared to be spending his day there taking advantage of the wine and having a drink with every group that passed by. Limiting our intake to one glass we hit the asphalt to try to warm up and get into the district of Rioja known for its wines.

Stage Four from

Logrono to Granon was on wide tracks and we started to encounter more cyclists. The riding was fairly easy with the only real work being the pull up to Ciruena. Due to the lack of accommodation in Granon we waited to be picked up by the support team – our bicycles kindly stored by a bar owner. Whilst rehydrating at the bar we met a number of the walking peregrinos and got a taste of some of the camaraderie and interaction that occurs amongst the walkers. Pedro a young Brazilian walking the Camino for the second time strolled from pub to pub playing his guitar and we suspect collecting tips to pay for his nights’ accommodation. There is clearly something to be said about the walking experience and if you do have a spare 30 days knocking around in your year, it’s something to consider.

Stage Five started

at Granon and we were entertained to the haunting sounds of a young violinist playing on her doorstep - the sound seeming to twist and turn its way through the sandstone alleyways, echoing through the village. The track to Belgrado was wide and easy but we ended up jumping back on the tar as the track up Alto Mojapan was wet and impassable for bikes. Taking the peregrino tracks is recommended but expect some tough up-hills until the turn off to Juan de Ortega. We turned off the tar and took the dirt forest road into Juan Ortega which drained well and was less wet than the earlier tracks. Cold weather made for unpleasant riding with us resorting to plastics bags over our hands to insulate against the cold. In Juan De Ortigo we witnessed the celebration of the birth of St Juan – even at our age we would have lowered the average age of the congregation attending.

Stage Six had us waking

up to the view of the impressive Burgos cathedral. Before taking off we took a

Spanish Pilgrimage

stroll through the cathedral and possibly this devotion resulted in the tailwind we enjoyed for most of the day. The day started with some climbing and then flattened onto a wide peregrino track and the only real single track we picked up was 30km into the ride. The single track was MTB at its best, however be warned, it looked as if it could be hell in the wet. Thinking that the worst was behind us we passed through the deserted church and monastery of St Anton and joined the support crew for lunch and the village of Castrojeriz. After a good lunch of local speciality red peppers stuffed with prawns, anchovies soaked in bread and fried (and a few beers). Then the wheels came off! On leaving Castrojeriz, in the distance we could see a track winding up the mountain but were still under the mistaken impression that our route followed the valley. The yellow arrows showed up and we found ourselves climbing Alto Mostelares in places 16 degrees and climbing 140m over 2km before going down the same distance at 18 degrees! If only we had not had those beers!

Stage Seven

On we moved into the plains (meseta) which are flat and featureless. Some peregrinos we spoke to actually catch a bus for part of the meseta rather than traipse for six days, picking up the Camino again in Galicia. We started to meet more cyclists as the walking track follows the road. In retrospect we should have increased the distance in the meseta to allow more time on the tracks once we got to Galicia and the hills. We stopped en route at Terradillos de Los Templarios a former stronghold of the Knights Templar. The Church is the approximate halfway mark between St Jean and Santiago.

Stage Eight

saw us leaving Sahagun where we overnighted and follow the peregrinos track which ran parallel to the tar road to León our next overnight stop. Not great mountain bike territory. Either use the respite to gather strength or make up some kilometres.

Stage Nine leaving the

badly signposted León saw more flat and featureless riding until we reached Hospital de Ortigo and its bridge. Legend has it that a noble knight Don Seuro de Quinones, after being scorned by a beautiful woman threw down the gauntlet and took on all comers. After defeating 300 knights on the bridge he rode off to Santiago to give thanks

– with or without the lady the story does not clarify. The legend apparently was the inspiration for Cervantes’ Don Quixote although we did not see any windmills and Sancho must have been in hiding. From De Orbigo the terrain started to get more interesting and so did the food. The chorizo sausages were more spicy and tasty and we discovered Cecina – beef/donkey/horse joints that were smoke dried – biltong Spanish style! Not sure which we ate but did not ask.

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Stage Ten

after collecting our bikes at Santa Catalina we cycled along great tracks up through Fonceban (a previously abandoned mountain village that has been taken over by friendly hippie types) to Cruz de Ferro – the Iron Cross. All pilgrims carry a rock or a message from their home town and tradition has you placing the stone on the bottom of Ferro Cruz. This apparently applies to all pilgrims and we left soon after two busloads arrived to deposit their rocks or messages. We climbed to Punto Alto the highest point on the Camino and then followed the asphalt down a very steep hill into Molinseca. Altitude resulted in inclement weather and we were back to full gloves and windbreakers.

Stage Eleven started

at Villa Franca a traditional resting area for medieval French pilgrims (and with its character and antiquity it makes for a better overnight stop than Ponteferrada) we followed a parallel route to the road with the river below us. Then the fun started – cyclists are advised to take the thin tar road as the walking route single track cannot be cycled. The climb never seemed to end with false summit after false summit until finally reaching O’Cebreiro. 660m up in 9.8km. Once at O’Cebreiro fortified by coffee we once again joined single track and the peregrinos into Sarria. The mountain biking on the forest trails of Galicia was the best of the journey.

Stage Twelve

departed from Sarria where we experienced some of the best tracks to date. Unfortunately this is also where

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busloads of tourists get dropped off and collected 20kms further on. It is best to avoid this stage on weekends. Trees covered in moss and stone walls led us up and down with the occasional peregrino tar path. We ended up for our first stop in the lakeside town of Portmarin. When the dam was built the town was moved granite stone by granite stone onto higher ground, as the waters rose from the manmade lake. For lunch we sampled the local delicacy of Pulpo de Galega. Boiled octopus tentacles served with paprika. The entire day was spent on trails taking us through the ancient towns of Palais de Rei, Casanova until our overnight stop at Arzua and what we thought was our last day of real riding.

Stage Thirteen

was our last day and by previous standards easier with only Mount Gozo, on the outskirts of Santiago, as the last obstacle before a gentle downhill into Santiago. The stage was short but brutal with a glimpse of the spires of

the Cathedral before they disappeared and we dropped into a valley and the climb up Mount Gozo. The ride into Santiago saw us meeting up with two Italian bicigrinos that we had met off and on during the journey and they requested that we dismount and walk the last 400m with them as a sign of respect to Sant Iago (St. James). We thus walked into the square in front of the Cathedral being piped in by the haunting sounds of Galician bagpipes played by a busker in one of the alleys leading off the square. Santiago was wet and so we were to discover this was normal – we started in the wet and ended the wet. After the obligatory tour of Santiago Cathedral we joined the queue of Perergrinos to present our stamped peregrino passes and receive our certificate. We hoped nobody would notice the dominance of stamps from bars and other watering holes (naturally frequented for rehydration purposes) rather than the more traditional dominance of stamps from churches and monasteries.

FS Trails

Jacques Marais is the author of Top MTB Trails, and will be keeping you up to speed with the best rides in SA. You can ﬁnd out more at www.jacquesmarais.co.za

Local Buzz:

If you’re a tough guy (or girl, of course) you can tame this ‘Valley of the Baboons’ either as part and parcel of a solo riding mission, or during the Trans-Baviaans 24hr Endurance event, put together annually by the Ecobound team in August. But a meandering multiday ride is also an awesome way of exploring this epic kloof. Basically it is all rough-and-ready from Willowmore to Patensie, with the Kouga and Baviaanskloof ranges rising up on either side as you trip the twist and swerve off the R332. Although the full event tops out at 230km of brutal riding, Baviaanskloof itself comes to a more manageable 170km.

M TB Kloofing Go slow or give it gas – you decide. Riding the Baviaanskloof can be a multi-day affair or – if you are hard core enough – you can do it in one go in less than 24hrs. Photography and words by Jacques Jacques Marais. Trail Low-Down:

Understand one thing – this ride is more about exploration and endurance than testing your technical skills. Crank off from Willowmore after having your last cold beer, saying Sayonara to the N9. Around 37km of easy-ish speed work will take you to your first major climb up and over the gritty Nuwekloof Pass. You can definitely bargain on one thing here - if you go down, you will have no choice but to suffer back up again... The gravel road winds along steep slopes for a further 40 km to Studtis, before heading into a rough 25km stretch with several river crossings en route to Sandvlakte where you pass the adjacent Coleske Farm. The ascents doesn’t get any easier as you crank towards

Smitskraal and the Kouga Dam; granny-gearing is the order of the day up a seemingly endless mountain pass, with loads more dipping and climbing amidst the soaring amber krantzes. In places, the route clings precariously to the steep and densely wooded slopes, carving a swathe through indigenous vegetation spanning at least five divergent biomes. The final stretch bombs you down a gravel switchback, across more low-water bridges and through dense woods before you blast through the gate and onto the R331 to Patensie. To me, the full gamut of the Baviaans experience is best soaked up during a multi-day ride, with overnight stops at self-catering farm cottages or camp sites along the way. So, take time to chill out at

Geelhoutsbos, Rooihoek and some of the other hideaway spots and guest farms along the way. If the super-ego comes knocking, however, the way to go is to tackle the ride in all its gritty glory during the Trans-Baviaans 24hr MTB Marathon at the end of August every year. This monster crank rolls into Jeffreys Bay after nigh on 230km, and is not the type of ride to tackle without due caution. People of the Fat Track Tribe, you have been warned…

Getting there:

From Willowmore in the west, travel along the R332 for an unforgettable 170km journey through SA's 3rd largest wilderness conservation area. From the east, take the R330 from Humansdorp to Hankey before following the R331 to Patensie.

“A MEANDERING MULTI-DAY RIDE IS ALSO AN AWESOME WAY OF EXPLORING THIS EPIC KLOOF.”

Trails

SUS THE STATS

Grading: Intermediate to Difficult (Distance) Duration: 18hrs or Multi-Day Conﬁguration: One-Way Ride – 170km Start Point: Willowmore (GPS: 33° 19’ 14.7” South / 23° 27’ 37.7” East)

Terrain: 4x4 track & gravel road; serious river crossings

Post-Ride Beer: Padlangs Farm Stall is a must - www.padlangs.net

Must-Do-Event: Trans-Baviaans MTB Marathon - www.transbaviaans.co.za

Access: Nature Conservation fees apply – check www.ecparksboard.co.za

www.themapstudio.co.za Cell Reception: Limited reception Accommodation: Pick and choose at www.baviaans.net Local Contact: www.cyclopro.co.za / Tel (+27-41) 368 7244

FS Ride Reports

Koeksisters

on the Traverse

Rob De Lange saw the Glacier by Sanlam Storms River Traverse on TV last year and though it would be the perfect event to reignite his hunger for stage racing. Photos by www.oakpics.com

fter feeling like a doff for getting lost, not looking at the sign boards, we met the Dryland team, registered and moved through to the hotel pub where the fireplace and beers made for a lekker informal vibe. The ride started into the valley and everybody was chirping, but there were no chirps about keeping your line and kak like we seem to have at rides nowadays. The ride was mostly on jeep track and with the rain it did have areas of mud and massive

puddles. There were two water points everyday which really messed up our time, as they had koeksisters, little cakes like a cake shop and the extra steak braaied by Carel. My riding partner, Andrew, battled to get me away until I had had 3 or 4 koeksisters and other goeters. On route everybody was relaxed and chatty. It was like the old days when camaraderie was more important that beating your fellow rider. On the second day the route out of the valley climbed up to a

golf course where I stopped for my favourite koeksisters and steak, and overheard some guys saying that they only got off 100m from the top. That’s not how our group did it! As it’s not a sin to push the whole hill, that’s what cross training is all about! On the last day we arrived at 07:45 to enjoy the breakfast. To our surprise everyone was on the line ready to leave. Once again we did not attend

the evening brieﬁng and we lost out on breakfast! So the water points were a life saviour and my usual favourites were doubled due to the hole in my stomach. I must say we really enjoyed the event and the course was very rideable, even for a novice. It’s a family event, caters for the kids, and is more interested keeping everyone comfortable rather than encouraging riders to race. The food and catering was excellent (as you might have gathered). The Glacier by Sanlam Storms River Traverse is a must for guys wanting to get used to riding stage racing (or walking them.) I will be back next year and maybe do the Pioneer too – if Henko doesn’t increase the length again, like he did with the ﬁrst one!

“MY RIDING PARTNER, ANDREW, BATTLED TO GET ME AWAY UNTIL I HAD HAD 3 OR 4 KOEKSISTERS AND OTHER GOETERS.”

WWW.OAKPICS.COM

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FS Competition BLE U O D hances

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3DF Elbow Guard

3DF Knee Guard

Herman du Plessis (Franschhoek) and John Loubser (Kenilworth) are our lucky winners of a pair of Ocean Eyewear SI sunnies each in August.

Now you’ve got a chance to win a great prize from Leatt. Tell us about your worse MTB wipe out and you could win. THE PRIZE: Win either a 3DF Elbow Guard or a 3DF Knee Guard by sharing your worst MTB bail story and keep your precious limbs safe in future. The 3DF guards make use of Leatt’s 3-dimensional impact foam that offers a soft and flexible fit and energy-absorbing impact protection. They’re lightweight, comfortable, feature MoistureCool wicking fabric to keep you cool and Aramid Fiber for maximum abrasion resistance, and are CE certified. If you’re looking to push your limits then look to invest in Leatt protective gear, because

spills are inevitable but getting injured doesn’t have to be. Visit www.leatt-brace.com to find out more. HOW TO WIN: Drop us an email by the 20th of September, with the subject: “Worst Wipe-out” to comp@fullsus.co.za and tell us your worst MTB wipe-out story. The 2 gnarliest stories will win either a Leatt 3DF Elbow Guard or a 3DF Knee Guard each. Remember to include your full name, ID number, physical address and a contact number in your e-mail.

FS Nutrition

Keep an eye on your spare tyre

Full Sus’s new dietary specialist Rochez O’Grady gets straight to the heart of why many of us ride: weight-loss. In her ﬁrst column she provides some great practical tips on how to optimise your performance, and enjoyment, without inadvertently compromising your weight loss goals.

ptimising your energy levels and making sure you keep off the extra kilos is not just about counting carbs or calories. The following principles will improve your body’s composition to get you lean and mean. The idea is to reduce body fat, yet maintain muscle mass and therefore power. This way you’ll leave riders behind, eating your dust.

– Eat small amounts

And often – every three hours. Have breakfast within two hours of waking up. A healthy mid-morning snack, lunch, a healthy afternoon snack and dinner (aim to have it as early as possible). Why is this so important? The body needs to be fuelled with the correct foods. It will keep your sugar levels from spiking or dipping by providing a consistent supply of glucose that will be converted into energy. Less insulin is released enabling the body to burn fat rather than store it. If you have big gaps between meals, sugar levels will plunge and you’ll end up eating much more in the next sitting. This will provide your body with a large amount of fuel that will not only be stored but also converted into fat. This even applies when you don’t train, but pack an extra snack or two in the bag when you do.

You should aim to have snacks that are healthy, ﬁlling and satisfying making sure your choice gives your body what it needs based on whether: pre, during or post training. Pre-training: include carb (low GI) During training: include carb (high GI) Post training: include protein

TO MAKE THE IDEAL SNACK: COMBINE ANY ONE ITEM FROM EACH LIST BELOW ½ - 1 Serving Protein / Dairy Options: •Small tin/sachet tuna •50 g lean biltong •50 g lean shaved ham •50 g smoked salmon •50 g chicken strips •1 boiled egg •½ tub Fat Free cottage cheese •2 Low Fat Melrose Cheese Wedges •Small tub 150 g Fat Free/ Low Fat Yoghurt •1 cup (250ml) Fat Free/Low Fat milk •Skinny Cappuccino/Latte

1 Serving Fat / Carbohydrate Options: •3 Provitas (low GI) •2 Ryvitas (low GI) •1 slice Low GI bread •1 tbsp. Peanut Butter (low sugar, low salt)* •¼ - ½ avocado* •1 tbsp. Pesto OR 1 tbsp. Hummus OR 1 tbsp. Light Mayo * •7 Olives •10 -15 nuts •1 tbsp. Mixed Seeds •1 Piece of Fruit (high GI) •4 Pieces of Dried of Fruit (high GI) *can be combined with 1 serve carbohydrate e.g. 1 slice low GI bread/ 2 Ryvitas/ 3 Provitas as a completed snack. If you’re still peckish add Veggie sticks (Carrot/celery/cucumber sticks/cherry tomatoes/strips of peppers) to your snack.

- Make sure you include enough protein

Harnessing the power of protein maintains muscle mass and keeps you fuller for longer. Oily ﬁsh should be eaten (and enjoyed) twice a week. Also, lean poultry, eggs and vegetarian protein foods. If you’re going for the odd piece of steak, try to go for the lean protein options keeping it to a twice a week. Every bit helps to keep your spare tyre at the right pressure. How much protein should I include? The best portion guideline is 1 serve = size of deck cards e.g. 2 eggs = 1 protein serve. Beans and pulses is ½ a cup/100g Chicken/200g Fish. Fill 1/3-1/4 plate with protein. Combine with ﬁlling half of your plate with a range of colourful combination of salad and/or veggies.

- Get rid of the junk in your trunk

Ironically, cutting out junk will help prevent any cravings and boost energy levels. Whole foods or wholegrains are your friends here – steer clear from processed foods as sugars can be easily disguised. e.g. oats, barley, quinoa, rye. They contain ﬁbre which will ensure stable sugar levels and so a small amount of insulin being released. It also helps with energy levels while on the bike.

Rochez O’Grady 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 nutrition@fullsus.co.za.

– Good Fats

There are certain types of fats that we cannot manufacture, rather we have to get them from food sources. These are called essential fats. These are known as omega 3 and 6 essential fatty acids. They play a role in controlling your metabolism and have anti-inflammatory properties. The omega 3 fats are found in oily fish such as salmon, trout, mackerel, sardines and herring, nuts and seeds, including flaxseed, hemp and walnuts. See if you can include a range of nuts or seeds everyday - they can be part of your mid-morning or mid afternoon snack.

The Coach

Periodising your

EXERCISE REGIME

In Mike Posthumus’s ﬁrst article for Full Sus he explains one of the keys to peaking at the right time: Periodisation.

very bike rider would like to become ﬁtter and faster. The best way to achieve this is to train intelligently and to do this you have to structure your training. However, simply having structure and training regularly is not the most effective way of becoming ﬁtter and faster. To optimize your personal performance, a form of periodization is essential.

What is periodisation? Periodisation refers to the systematic planning of a training program though progressive periods of training. Speciﬁc periods of training or mesocycles (also referred to as blocks) of training, typically have a focus on a speciﬁc objective or goal. The most common mesocycles of a cyclists’ periodized plan are listed and explained below.

How do I apply periodization to my training? The simplest way to devise your own periodized plan is to calculate the number of weeks prior to your big goal race. Once you know how many weeks you have remaining to your goal race, subtract 4 weeks and divide that number by 4. This number will be the number of weeks you should spend in each of the 4 mesocycles. For example if you have 20 weeks remaining to your race, subtract 4 and divide by 4. This therefore gives you 4 weeks of focussed training in each of the 4 mesocycles. The reason I recommend dividing by 4 is so that you are able to include a rest week between each of the speciﬁc phases.

What is the objective and features of each mesocycle? General Preparation and Strength During this phase the emphasis is on building strength in the leg muscles. Strength on the bike is most effectively increased through doing specific high torque sessions on the bike. High torque training involves training at a very low cadence, most effectively performed on a steep climb. Riding at a very low cadence (30-50 rpm) and moderate intensity allows for maximal force (or torque) through the pedals. During this mesocycle both intensity and volume may be progressively increased.

Base

TO OPTIMISE YOUR PERSONAL PERFORMANCE, A FORM OF PERIODIZATION IS ESSENTIAL

The objective of this mesocycle is to build your ﬁtness (aerobic capacity). During this period it is advised to slowly and progressively increase the volume (weekly hours). Less emphasis should be placed on high intensity training during this stage. During the last week of this mesocycle you should complete your biggest volume training week.

intervals. During this mesocycle the intensity should be progressively increased while the volume is progressively decreased.

Intermediate Intensity

High Intensity

The objective of this mesocycle is to increase your lactate threshold. The intensity required to increase your lactate threshold equates to the maximal intensity you can maintain for 1 hour. The key sessions in this training block therefore includes 1 hour tempo rides, as well as repeated longer efforts such as 10 to 15 minute

The objective of this mesocycle is to improve your maximal power. This period is the “cherry on top” of your preparation for a specific goal event and is the last phase of training you should complete before you goal race. The key sessions in this training block includes shorter intervals (< 4 minutes) of

maximal effort and maximal sprints (15-30 seconds). Similarly to the previous mesocycle, during this mesocycle the intensity should be progressively increased while the volume is progressively decreased.

Taper Last, but certainly not least, a taper is very important before a goal race. The biggest mistake people make is to either not taper, or to simply completely rest. The most effective method of tapering is to reduce the volume, while maintaining a moderate level of intensity.

Volume (Bars) and Intensity (Line) of a 20 week periodised MTB training programme, the green bars indicate active rest or tapering in the case of week 20.

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.

FS Bike Review

Mountain Biking Inﬁdelity

“TO ME THE ONETEN IS A CLASSICAL BEAUTY AND THE BEST RIDE I’VE EVER HAD.” 24

Bike Review

To replace his aging Morewood Shova, David Bristow recently splashed out on a Canadian beauty called Rocky. So it was with some trepidation he took Patrick Morewood’s new Pyga OneTen 29er out on a date in Tokai.

o begin with, let me re-iterate I am not a gadget guy (see “sh*t and numbers” in the August issue) so this review is not going to be about frame geometry or much else in the way of tech-speak. For me bikes are about riding, not phallic measuring. Having said that, I have to confess that riding the new acid-green Pyga was like sleeping with your best mate’s girl. Last year’s Pyga I looked at only had 110mm front travel when I was used to a rocking and rolling 130. So it was the 120mm fork travel of the Rocky Mountain Altitude that sold me – that and the R6K less price tag. So when I laid eyes on this year’s Pyga I felt a twinge of rebound love for my Rocky Mountain mistress. The Pyga is noticeably lighter than my Altitude and must be among the lightest aluminium 29ers on the market. This will be one of the bike’s main selling points (other than it’s made by South Africa’s master MTB maker). And I’d suggest shelling out for SRAM’s sexy XX1 groupset too. The test bike came XX1 enabled – featuring an 11-speed drive with only one chain ring (the one in front), and finely machined, tapered and bevelled teeth for easy changing. The largest, 42-tooth cog (at the back) is domed, or concave, to allow for seamless changing right through the range. Even when I was pumping hard on the uphill climax of the singletrack, the derailleur slipped into first gear with barely an audible sigh. It takes some getting used to, not being able to drop several gears with one click, but not very much. However, I found I was riding much smoother than usual, moving up and down in small increments. The second thing I noticed was the Rockshox Monarch RT3 fork had 130mm of travel, which was a bit like finding my best mate in bed with my girl. There’s no explaining one’s taste in shoes, bikes, or partners. But to me the OneTen is a classical beauty and the best ride I’ve ever had. For my money Pyga* is the sexiest model to ever come out of Pietermaritzburg, and I’ve ridden top-range beauties from Santa Cruz to, well the Rocky Mountains. Most people reckon size does count (29 is bigger and better than either 27.5 or 26”) but for me cost counts more. The new OneTen prices start from around R35 000 or about R10K more than I laid out for my Altitude. Not being a capitalist head stomper I simply could not afford to keep my best mate’s girl and good luck to him. And so, being a realist I’m happy with my bit of Canadian mountain rough ... for now. * for women readers I use the female metaphor only for convenience; I believe Pyga goes both ways.

PYGA OneTen Build Prices • Shimano SLX Components ± R35 000 • Shimano XT Components ± R41 000 • SRAM XO components ± R45 000 • SRAM XX1 components ± R47 000

SUS the geometry Medium Frame Size = 18.1 inches (measurements in mm or °) Seat Tube .......................... 460 Top Tube ............................600 Head Tube length.............. 110 Head tube angle ...........69.5° Seat tube angle ..............70° Wheelbase .......................1140 Chain Stay length ...........443 BB Offset...............................30 Reach ...................................432 Stack ...................................608

FS Stirling Revolution

New bike trends & predictions for 2014 SJ’s just got back from a dealer’s trip to Europe and with the insights he gleaned there, here are his predictions for the MTB trends of 2014.

he biggest prediction for 2014, and this won't be a surprise to most readers, is the official death of 26ers. The 2 largest bicycle manufacturers have decided to replace their 26er line-up. Along with their current very successful 29er range of bicycles, Giant and Merida have decided to hang their hats on the new'ish 650B standard. Some brands such as KHS and Rocky Mountain have already taken the 650B world by storm, while Scott, Trek and Momsen will also unleash a

few new 650B's in the coming year. Some brands, like Specialized, haven't jumped on the inbetweener wheel size band wagon but are further reducing their 26er offerings in favour of more 29ers. So the moral of the story is if you have 26er, sell it sooner, rather than later. Following on from the bold introductory prediction, the general replacement of 26er with 650B mountain bikes will lead to consumer "frustration" in 2014. 26er owners will have lower resale values, fewer

If you have any questions for the Stirlings send an email to sussed@fullsus.co.za and we’ll get them to answer on the Full Sus Facebook page www.facebook.com/fullsussa.

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SUS THE ENDURO SCENE SJ reckons that the European’s and American’s have tainted the growing Enduro genre because they are turning it into another form of DH racing, instead of the purer South African form where Enduro is simply a technical trail ride with the added exhilarating timing and racing elements. If you’re keen to check out the local Enduro scene Dirtopia is organising the Simonsberg Enduro on the 19th and 20th of October. Or their MTB Festival on the 14th of December, where last year’s Enduro featured 3 days of riding 12 timed stages, separated by, non-timed liaison sections. To top it off 3 of the 12 stages offered shuttles to the mountain top start.

tyre choices and lower tube/tyre availability. While 650B buyers, will initially have limited tyre options and pricier bicycles, 650B specific parts and accessories. Another massive trend for 2014, is the unavoidable price increase! This will be across parts, accessories and bicycles. With a 25% increase in the dollar exchange rate from R8 to R10 year on year, you can expect a similar increase in new 2014 bike prices. Be careful of models which have the same name as previous years’ but lower specifications, in order to keep pricing similar to 2013 prices. So those of you currently in the market for a new bicycle, try find a 2013 model while stocks last. In light of the coming price increase, it is sure to offer great value. 2012 was the year the Single Speed mountain bike arrived and 2013 saw SRAM introduce the very successful XX1 1x11 groupset. But single speeds are too limiting, and XX1 (and even the new X01) are pretty damn expensive to buy and to maintain. So what's the solution? With the invention of clutch dérailleurs, lighter chain devices and thick-thin tooth chainrings, you can expect 2014 to be the year where more people to convert their 2x10 setups to 1x10... especially your fitter friends. Maybe you haven't heard, but there is a new kind of racing, and it is awesome. It is called Enduro. The type of Enduro racing we are doing here in SA will blow you away. 2013 was the genre’s breakthrough year, so expect the number of races and competitors to swell in 2014. And although 1x11 and 1x10 setups will be favourable for racing, the accessories of choice to convert any full suspension mountain bike into an Enduro machine will be wider (2.3) tubeless tyres and a dropper seat post. And it is the latter that we predict will be the 2014 upgrade of choice for XC, marathon, trail and Enduro riders alike.

SJ A lot of what I have already alluded to, is as a result of the continued move by riders to trail style riding. More and more XC riders are moving away from their teeth rattling hardtails and short travel marathon bikes to versatile 110mm to 130mm 29er setups, and even the hard-core downhillers are ditching their heavy and clunky gravity machines for any one of a growing number of available and awesome do-it-all trail rigs. For 2014, you'll even notice more midlevel hardtails with longer travel front forks (110mm or 120mm) for the enthusiastic rider who wants to do weekend races and trail rides alike, but with less impact on the wallet (both price and maintenance) than a full sus. Here are a few other little things to look out for are custom colour Trek bicycles, more affordable carbon wheels (MTB & Road), tool integration systems on bicycles, more ﬂip chips for MTB geometry and suspension tuning, slacker 29er head-angles all round, lots more longer travel 29ers, space for 2 bottles in the front triangle of the new Specialized Epic full suspension, the comeback of MTB mud guards (though much lighter nowadays), and last-but-not-least the arrival of X-Fusion as a real player to the MTB front suspension fork market.

“THE BIGGEST PREDICTION FOR 2014 IS THE OFFICIAL DEATH OF 26ERS.”

Gear

Pumping up FOR YOUR RIDE

TOPEAK MOUNTAIN MASTER BLASTER – RRP R265 The Mountain Master Blaster is as the name suggests a MTB speciﬁc mini pump. It’s been around for ages and delivers a high volume of air with a single stroke action. It’s based on an oversized CNC aluminium barrel, which provides and impressive puff, but the shaft could be more sturdily constructed. Weight: 120g Head: Presta/Schrader Handle: Folding T Capacity: 90 psi

In our second series of gear head-to-heads Full Sus looks at the best ways of inﬂating your wheels on the mountain. All prices from Chris Willemse Cycles Online.

full sus

ICETOOLZ MINI PUMP – RRP R199 The Mini Pump by IceToolz is competitively priced, and features a nifty “high pressure” or “high volume” functionality. When in its extended telescope mode it pumps high volume, while the normal mode caters for your high pressure needs. For a mini pump, it could be lighter though. Weight: 140g Head: Presta/Schrader Handle: Standard Capacity: 120psi

CHOICE

LEZYNE ALLOY DRIVE CFH – RRP R425

RYDER CO2 PRO ADAPTOR – RRP R90 Obviously you’ll need an adaptor to get the CO2 into your tyre. The Ryder Pro Adaptor is simple and well-constructed, featuring a control knob to help avoid those heart wrenching CO2 blow-outs. If you’re a ﬁrst time CO2 buyer and you’re not shelling out for the Lezyne Alloy Drive CFH, Full Sus suggests you grab a Ryder CO2 16g Pro Inﬂator Kit, which come complete with an adaptor and two 16g cartridges, which will only set you back R135.

GIANT CONTROL MINI 4 PUMP – RRP85 This mini pump packs a bang for your buck! It’s billed as being bomb proof, constructed with a thermoplastic barrel and featuring the usual reversible Presta/ Schrader value compatibility. For 85 Rand you can’t have too many gripes, even if no amount of digging could reveal the stated weight or psi capacity. Head: Presta/Schrader Handle: Folding T

Leatt®

3DF

w Elbo Guard

All you need in one easy package. It’s not cheap mind you. But put it on your Christmas wish list (start hinting now). The package contains a Lezyne Pressure Drive hand pump and two CO2 cartridges. The CO2 Flex Hose (or CFH) acts as the link between the pump and your tyre, and doubles as the CO2 inﬂation system. Weight: 108g Head: Presta/Schrader Handle: Standard Capacity: 120 psi

RYDER CO2 CARTRIDGE – RRP R15 FOR 16G AND R45 FOR 25G If time is of the essence or you need a rapid burst of air pressure to get your tubeless tyres to seal then a CO2 bomb is the way to go. They can be tricky to use and many a pro has bombed 16g of CO2 into the air near his tyre rather than in it, while in a rush, so if you’re thinking of switching to CO2 practice at home ﬁrst. Or in a race situation, take a deep breath and calm down or you’ll really be fuming – while you try to ﬂag down a fellow rider to use his pump.

k tion Backpac ydra H 4 H

leatt® 118-13

Knee Guard 3DF

products

uses a soft and flexible impact foam that absorbs energy upon impact. Then covers it with moisturecool wicking fabric and aramid fiber for abrasion resistance. Producing comfortable light CE certified protection! Combined with good hydration, will keep your mind on your ride.

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Available in JR, S/M, L/XL & XXL

att C

orpora

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013

CALENDAR SUS the best of OCTOBER GAUTENG

Advertise your event in Full Sus and we will send you copies of the paper for your goodie bags or registration table. Call Julia on 021 685 0285/6 With August behind us let’s hope the weather improves and muddy scenes like this will be a thing of the past in the Westerm Cape.

OUT IN AFRICA 9 The LOGICO Swazi Frontier (SWAZILAND) 12 The Namibian Pick n Pay Cycle Classic MTB Race (NAMIBIA)

3 ASG Night Rider Series # 9 5 Nissan TrailSeeker series #4 12 Bryton Vori-Berg MTB Series #5 19 Beast of the East MTB Challenge 26 Xtrail MTB Series # 10 27 Babba’s Lodge MTB # 10

November Race Calendar

WESTERN CAPE 5 Cipla Cancer Buddies Walk of Hope 12 Ladismith Cheese 7 Weekspoort MTB Challenge 20 Bridge Cape Pioneer Trek

MPUMALANGA 4 Isuzu 3 Towers 16 Misty Valley MTB Championships 2013 30 Sabie Noon to Moon

25 Enduren Eselfontein MTB Festival 26 Merrell Eden Duo – Multisport event Interschool XC Eliminator

GAUTENG 2 Xtrail MTB Series – Event # 11 Nissan Trailseeker #5

EASTERN CAPE 6 Fat Tracks Steeltek Enduro in Loerie 19 The Amazing Karoo Cycling Bazaar 26 Langkloof MTB Challenge KZN 5 Homeward Bound 11 FedGroup Berg & Bush Descent 15 FedGroup Berg & Bush Great Trek 19 FedGroup Berg & Bush 2 Day 27 Gears for Ears FREE STATE 12 MTN National Marathon Series # 8

3 Babba’s Lodge MTB Series 2013 Event # 11 6 Moonlight MTB Series 45 10 94.7 MTB Challenge 13 Moonlight MTB Series 46 20 Moonlight MTB Series 47 27 Moonlight MTB Series 48

LIMPOPO

FREE STATE 2 Parys Island Dirtmax MTB Race 2013

29 Pennypinchers Origin Of Trails 30 Faircape MTB

30 Rhino River Run Mountain Biking NORTH WEST

Series – Event #9

Series - Event #3 30 Magalies Adventure Stage Race

KZN 9 KIA KZN Expedition

3 The Tracker Corporate MTB Challenge WESTERN CAPE 1 Wine-2-Whales Adventure

10 Fish Eagle Challenge 15 Mountain Splendour Mania

Bonnievale Bonanza

26 Rhino River Run Mountain Biking Series #8

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16 XCOSA.co.za Series Grand Finale

NORTHERN CAPE 9 Goegap Mountain Bike Race

3 Cape Town Urban Assault Mtb Downhill

LIMPOPO 23 Rust de Winter MTB Challenge

4 Wines2Whales Ride

Mpumalanga

Free State

8 Wine-2-Whales Race

Limpopo

Western Cape

16 To Hell and Back

Northern Cape

KZN

19 Exxaro Middelburg MTB Race

10 Fat Track Woodbridge Classic

23 Apieskloof Kronkel

Gauteng

North West

26 Sabie Shenanigan MTB Rally

14 Lord of the Chain Rings

24 Delheim MTB Day

Eastern Cape

Out in Africa

26 Mooketsi MTB Challenge MPUMALANGA

EASTERN CAPE 2 Thomas River MTB Challenge

SEPTEMBER Must do events 8 September: Eqstra Spring Classic

Hosted by the Avianto Clubhouse in Muldersdrift, the Spring Classic is a Cycling South Africa sanctioned event and a great ride to kick-start your summer riding. There are 45, 20 and 10km options starting between 8 and quarter to 9 respectively. And the entry fees vary from R90 to R170. You can entre of the event website at www.springclassic. co.za and check out the route information too.

14 & 15 September: Hill2Hill

Ride 100km from Maritzburg to Durbs on the 15th of September or do the 45km option on the 14th. Entries are open until the 11th and the fees are R280 for the full marathon and R180 for the half marathon. The event also features a host of organised training rides and pre-rides, the last of which takes place on the 8th of September. Find out all the details at www.hill2hill.co.za or entre on ROAG.

15 September: Sole Destroyer

Join the Oxford Striders of East London for their annual Sole Destroyer MTB ride. There are 52km and 19km options, with the 52km route featuring hardly a kay of ﬂat terrain. The routes start at the Highgate Hotel and ﬁnish at the Strider’s club house in Beach Road, Nahoon. Go to the Eastern Cape MTB website at www.ecmtb.co.za for more info or call Fjord Jordaan on 083 701 8699 for entry info.

29 September: Spur Lourensford MTB Classic

The Lourensford Classic is billed as the oldest fun rides on the Western Cape MTB calendar. It’s organised by Dirtopia so you can bet of the usual Meurant Botha excellent standards when it comes to the routes. There are rides for every age group and skill from 0.5km for the little kiddies to a testing 57km challenge. It’s all in the name of good fun though and it promises to be a great day out on one of the most scenic farms in the area – so sign yourself and the family up. For more info go to www.dirtopia.co.za.

Classifieds

fullsus Classifieds Cape Town Cycles

Come check out our exciting range of cycles and accessories. We re committed to outstanding quality and customer service. Bring your bike in for a service and you ll see, we strive to exceed your expectations.

Authorised dealer for: Momsen, Morewood & GT

Visit us at our shop Uitzicht Centre, Vatican Street, Uitzicht, Durbanville. Tel: 021 975 9255 www.capetowncycles.co.za

Authorised dealer: Cannondale, Trek, Merida, Fondriest, GT

SERVICE! SERVICE! SERVICE! Ride before you buy Freewheel Cycology

@freewheelza

www.freewheel.co.za, Tel: 021 762 4472, Email: info@freewheel.co.za, Address: 317 Main Road, Kenilworth, Cape Town.

adverTiSe in the classified section of full sus and reach over 24 000 MTB readers through a circulation of over 12 500 newspapers distributed countrywide in over 150 bike shops and at selected events every month! The 60 x 112.5mm size is bigger than the traditional classified at a great price. and if youâ&#x20AC;&#x2122;re a local Bike shop that great price is even further reduced! The classifieds offers you the opportunity to broadcast your specials, highlight the unique products you stock and attract new customers. To advertise in the full sus classifieds give Julia a call on 021 685 0285/6 or drop her an email at julia@integratedmedia.co.za.

here e S i T r e v d To a email 6 or drop her an 021 685 0285/ Contact Julia on edmedia.co.za at julia@integrat

fullsus MOUNTaiN BiKe MONTHlY

FS David George E XP ERIE N CE

Trading S L IC KS for KN OBB L I E S David George often get asked how he made the conversion from road to mountain bike so seamlessly? Truth be told it wasn’t pretty at all, it involved some embarrassing and bloody moments. So if you’re keen on making the switch here’s what you need to know.

David George made his name as a roadie and since switching his slicks for knobblies he has clocked up many miles at the sharp end of the racing pack. He’ll be sharing hs extensive biking knowledge with Full Sus readers in his monthly column

t took me the better part of three years to get to the point where I could comfortably stay with my compatriots through a technical section without expending all my energy just staying on the bike, so give it time. The biggest misconception for me was that good road bike handling skills would equate to good mountain biking skill and vice versa. Ok so at this point we need to remove Peter Sagan out of this equation, because quite clearly he is just a freak! I was never a particularly confident decender on the road and over time became a much better mountain biker, skills wise, than I ever was on the road. The antithesis is a great mountain biker who attempted converting to the road. An example is former world and Olympic cross country champion, Miguel Martinez, who ended up being a total dog show on a road. I can remember riding on his wheel down a tricky alpine pass taking each corner on the totally wrong line with his foot out – dirt style. Needless to say he wasn’t a popular wheel to follow on any decent. So how does a seasoned roadie convert to mountain biking? A good start is your choice of equipment. I had my greatest skills leap forward when I finally got my hands on a 29er full susser. Give yourself the biggest chance at success by choosing a bike, suspension and tyres that will enable you to roll over the bumps

and have the best traction through the corners. Don’t be distracted by your weight weenie roadie DNA and get yourself the latest super light hardtail! Hardtails are built for cross country riders with way more skills and confidence than you or I could ever hope to possess. Get a mechanic or someone with mountain bike experience to help you set up your suspension properly, it will make the world of difference to your skill level and by default your confidence. Take a shock pump on your off road training rides and don’t be afraid to play with pressure settings in your suspension. Sometimes even the smallest adjustment can make a big difference to the feel of your bike. Try to keep a log of the settings you are most comfortable with. Likewise don’t be afraid to play with your rebound setting, often you can only know how much rebound you like by getting it totally wrong. You will never get to know how rebound functions without going through the full range of rebound available on your shock or fork. So get used to making small rebound adjustments on the fly. Choose your rubber carefully! It took me a while to be able to feel the difference from one tyre to the next but most top riders are quite pedantic about their choice of tyre and the pressure they ride them at. Run your fingers through the nobs of the tyre and feel if the compound is tacky and supple. General rule of thumb is to have

your grippier tyre on the front as this is the wheel you choose your line with and don’t ever want to lose control of. Most often the first mistake committed by a roadie is to pump his tyres up to 3bar. Tyre pressure plays a fundamental roll in bump compliance, grip and rolling resistance. Again experiment with tyre pressure. Most often we can get away with less air than we think. Speed and momentum are your friends. Try not to hesitate and lose too much momentum going into an obstacle or technical section. More often than not you will clear an obstacle easier with a bit of speed. Focus your attention far in advance, take note of the landscape without

staring down anyone particular rock or object. Normally if you stare at it you’ll hit it! And finally, get stuck into some races. We are blessed with some of the most scenic and challenging mountain bike venues on the planet. There is nothing like full immersion to get you to up your skill level. Often you will clear a technical section in a race without giving it too much thought and again it’s all about confidence. Clear it once and more than likely you always will! Choose a more competent rider to follow down a tricky decent and he will show you the fastest line down until you are skilled enough to choose them on your own.

Unless you’re a teenager or a XCO racer avoid hardtails

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“DON’T BE DISTRACTED BY YOUR WEIGHT WEENIE ROADIE DNA, HARDTAILS ARE BUILT FOR CROSS COUNTRY RIDERS WITH WAY MORE SKILLS AND CONFIDENCE THAN YOU OR I COULD EVER HOPE TO POSSESS.”

photo of the month

ith se w the o l c Up me on a pe big gidge Ca k Br eer Tre Pion Oak Pics 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. Contact them at www.oakpics.com or 021 854 8723

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www.thehubsa.co.za

TRIGGER 29’ER

OVERMOUNTAIN. OVER ANYTHING. With 130 to 80mm on-the-fly adjustable travel & geometry, grippy 29’er momentum and the burly new Lefty SuperMax leading the way, the Trigger 29’er is one big-ass serving of awesome. Nasty descents, greasy rock gardens, loose climbs, epic rides… Go on and hit it, because Trigger 29’er can.