Innholdsfortegnelse for November 2018 i Bicycling South Africa

DURING THE MAKING OF THIS MAGAZINE, IT WAS WORLD CHAMPIONSHIP SEASON. First it was the mountain bike world champs, where our own Alan Hatherly turned back the clock to 2009 and did what Burry did – WON THE UNDER-23 WORLD CHAMPIONSHIPS. // It was a magnificent show of skill, bike craft and patience by Hatherly,and there’s little doubt that he and riders like American Christopher Blevins and New Zealand’s Sam Gaze will be the Schurters and Absalons of the future. In the meantime, we’re happy to bask in the glow of having a rainbow jersey belonging to South Africa. // THERE’S JUST SOMETHING MAGICAL ABOUT THAT JERSEY. In the world of professional cycling, where teams, contracts and team orders rule for most of the year, the world championships take us…

After becoming only the second South African to win a cycling world title since Burry Stander in 2009, Cape Town’s Alan Hatherly became a household name in September when he won the Under-23 Rainbow Stripes in Lenzerheide, Switzerland. Racing BMX since the age of five and DH as a junior, Hatherly now has top-class technical support and dedicated mechanic JP Jacobs to keep everything in running order. 1 Frame A medium Epic S-Works frame fitted with Specialized’s redesigned Brain shock with position-sensitive valving. The S-Works Epic platform has proved to be one of the most winning on the race circuit. It’s the culmination of a continuous R&D process resulting in an approximate build weight of 9kg. Other than using Ceramic Speed pivot bearings, Hatherly’s frame is no different to…

The single biggest performance improvement you can make on your bike isn’t a lighter set of wheels or electronic shifting. In fact, it isn’t an upgrade at all – and it doesn’t have to cost you more than some time, and maybe as little as what you’d spend on a new roll of handlebar tape. It’s tyre pressure. If you don’t pay attention to inflation, the amount of air in your tyres is not only not ideal, but probably wrong enough to cause excess flats and serious drop-offs in performance and comfort. THE EASIEST WAY TO IMPROVE: CHECK YOUR PRESSURE REGULARLY. Tyres leak air over time. Properly set up tubeless tyres, and tyres that use butyl tubes (the most common type), leak far less than lightweight latex tubes. But air…

Since the release of Zwift in 2014, we’ve seen an increase in the number of indoor trainers on the market. Often called ‘Turbos’, they enable many cyclists to train indoors despite time constraints or bad weather. From a coaching perspective, these trainers are very useful. There are several that provide accurate and reliable power measurements, which enable athletes to train indoors in a controlled environment rather than exposing themselves to inclement weather and dangerous conditions. Another major advantage: they’re a platform for individuals with limited time to do quality sessions. The word ‘quality’ is often thrown around when we talk about training, and one of the most common sayings in cycling training is ‘quality over quantity’. This is undoubtedly true; however, we have seen individuals emphasising only the ‘quality’ of…

Three-Step Breathing Former world hour record-holder Graeme Obree developed the technique during his peak, and only released the details in the book he wrote later. For years he kept it a secret, to give him an edge. The idea is to breathe in as much oxygen as possible, and use all the available oxygen before breathing out again. This is done by breathing out in three steps: Deep breath out, deep breath in Half-breath out, half-breath in Small quarter-breath out, deep breath in, letting the air swirl around. Focus on retaining the air in your lungs, meaning they stay fuller for longer, so you use more of the oxygen available and reduce the need to puff and pant. Practise this technique so that it becomes second nature. Nose breathing Mamacos…

Namaqua National Park The park offers self-catering accommodation in chalets at Skilpad Rest Camp, where you will also find the main entrance and reception. Along the coast you’ll find several campsites: some are permanent, while others are only operational during the flower season. →sanparks.org/parks/namaqua Naries Namaqua Retreat Excellent accommodation options, boasting everything from truly luxurious, thatched ‘Mountain Suites’ to sublime self-catering cottages. This is not only quality lodging; it comes with impeccable service, hearty country hospitality, and some of the best food south of the Orange River. →naries.co.za Okiep Country Hotel A good stop-over, with 22 rooms ranging from singles, doubles and twins to family rooms. All are en suite and air-conditioned, with satellite TV and coffee/tea-making facilities. There are also eight self-catering en suite units available. A fully licensed…

With a name like ‘Alpine’, you might expect more of a monster than a 1.6km hill with 120m of elevation gain. But there’s more to this hill than the numbers suggest. While it comes along early in the race, Alpine is stingy enough to separate the cream from the crop. Sure, there are a few bumps along River Road on the way there; but when the road finally tilts up at 15km into the race, it’s hard to hold back, and Alpine is where the hotshots let loose. Often, the pace up the climb is so aggressive that by the time the leaders reach the top, a small, race-winning group has already formed. Bear Mountain is the big daddy of GFNY – long enough to be intimidating to a flatlander,…

To truly experience the world, there’s no better place to be than behind the bars of a bike. All you need is a plan, a map, some common sense – and the right gear. Two experiences in recent months highlighted this for us. The first was a semi-supported route recce for an event called the Bikamino (see page 58) – three days of traversing the Northern Cape’s Komaggas and Namaqualand mountains. The Bikamino recce hosted a mix of mountain and gravel bikes, to test which would be best suited to the route. Over 214km, with 3 357m ascent, we criss-crossed the arid ranges of the Northern Cape, from the dry and dusty former mining outpost of Okiep to the desolate coastal town of Hondeklipbaai on the West Coast. The second…

E-BIKES ARE HERE TO STAY. Not everyone is happy about that. I used to be one of those people. Why? Because of a nagging, if irrational, concern that e-bikes somehow diminish the currency of my fitness and hard work as a trainer, coach, and athlete. I mean, do you know how long it takes to improve your power just 20 or 30 watts? A full year. Sure, I’ve seen a few total newbies gain 100 watts over 12 months of serious training. But that’s rare. According to Hunter Allen of TrainingPeaks, who tracks this stuff for a living, if you’re already pretty fit, you have to work super-hard for at least eight weeks to gain another 15 to 30 watts – about the amount needed to power an oven light.…

A FEW TICKS BEFORE MIDNIGHT ON 8 AUGUST, ZHUANGCHEN ‘JJ’ ZHOU, A HONG KONG-BASED cyclist and photographer, sprinted for the most magnificent finish line of his life. It marked the completion of 8 848m of climbing – equivalent to the height of Mount Everest – over 177 laps of the 1km, 5% climb to the actual Everest Base Camp in Tibet. Zhou became the first rider to actually ‘Everest’ on Mount Everest. If you’ve never heard of ‘Everesting’, the idea is diabolical, but simple: you ride up and down the same hill continuously until you climb the height of Mount Everest. Since its inception in 2013, there have been more than 2 200 Everestings by riders from 73 countries. But no one had thought to try it on the mothership…

Specialized’s S-Works division is synonymous with performance, style and quality – at a price. At a shade over 220 grams, their S-Works 7 road shoes are true testament to a blend of performance and style suited to the most serious racer. A carbon sole with a stiffness index of 15 is one of the least flexible in existence; it moulds around Specialized’s BG Fit sole and footbed for an ergonomic fit. Custom CNC-machined BOA dials with 1mm movement increments allow adjusting on the fly. With a combination of four-way stretch mesh and TPU (thermoplastic polyurethane), fit is intentionally snug, without sacrificing comfort. These flagship shoes are now available as a Sagan Collection limited edition. SPECIALIZED S-WORKS 7 ROAD SHOES – SAGAN COLLECTION LTD PRICE: R5 000 WWW.SPECIALIZED.COM…

EMS Cycling was founded by Glynn Moolman, and uses Electro Muscle Stimulation (EMS) to identify weaknesses and focus on specific muscles used in cycling. Moolman brings together years of cycling knowledge, including a thesis comparing professional and amateur cyclists. He has partnered with Cape Town Cycle Tour medallist and multiple track champ Maroesjka Matthee to develop a results-driven programme. WHY EMS? EMS (Electro Muscle Stimulation) helps you recruit more muscle fibres and deliver more watts to your pedals. WHO IS IT FOR? EMS is effective for road, MTB, track and BMX riders, and for every age group, from 10 to 70 years old. It suits professional, serious amateur and amateur riders. HOW DOES IT WORK? With you on your own bike, we use EMS to help you improve – using…

DR EVIL CLASSIC 20-22 SEPTEMBER (19-21 SEPTEMBER 2019) | PLETTENBERG BAY, SOUTH AFRICA 1 / REASON TO ROLL For the pure joy of the ride. The Dr Evil Classic is uncomplicated, and delivers a morale-boosting ride. 2 / BEST RACE ROUTE FEATURE Most definitely the game viewing on stage 1, and the coastal cliff singletrack on the last stage. While the route itself is not intimidating for beginners, the true magic lies in the fact that you’re home well before your sense of humour has had any chance of failing you. It is of course advisable to arrive with a few training rides in your legs. 3 / THE VIBE From 20km out, images of a delicious lunch – prepared by award-winning chefs – consume your thoughts. Each day’s effort…

1.Elite Direto Italian company Elite have been producing cycling products for years; but it’s their smart trainers that have put their name in lights recently. The Elite Direto can simulate slopes of up to 14%, has a maximum output of 1400W, and has a close-to-real-life feel, thanks to the 4.2kg flywheel. It’s also compatible with both road and mountain bikes – boost-equipped rigs included. Its trump card? Not only do several pro outfits use it for its accurate power readings; just look at that price. R13 999 evobikes.co.za Tacx Neo Aesthetically the Neo is all visual drama, unlike any of its rivals. It looks like a spaceship, and folds out like a flaring Dilophosaurus. Where the Neo really stands out is in its ability to mimic…

Future route options earmarked around the country include Tankwa, Augrabies, the Karoo Highlands, the Richtersveld and Camdeboo. In May next year, as part of a Namaqua Coastal Route launch, Ecobound will present an inaugural three-day bike-packing stage ride over a prime section of the Bikamino route – along with the full 12-day option, for the brave! Day 1 will cover 60km, with 1 460m of climbing, from Okiep to Naries over Spektakel Pass. From here, an 84km Stage 2 crank to Kookfontein (with 1 272m ascent) takes you via Wildeperdehoek Pass and its sweeping gravel bends into the blissful Namaqua National Park. Day 3 eventually gets you to Hondeklipbaai, along 62km (615m ascent) of flat-pedal gravel straights. The wreck of the Aristea and the feel of the fresh ocean breezes…

GFNY COZUMEL MEXICO 11 NOV 2018 GFNY CHILE 25 NOV 2018 GFNY PHILIPPINES 27 JAN 2019 GFNY BALI 25 FEB 2019 GFNY URUGUAY 17 MAR 2019 GFNY MONTERREY 17 MAR 2019 GFNY COLOMBIA 24 MAR 2019 GFNY REPUBLICA DOMINICANA 7 APR 2019 GFNY JERUSALEM 3 MAY 2019 GFNY NEW YORK 19 MAY 2019 GFNY COSTA RICA 7 JUL 2019 GFNY BRASIL 4 AUG 2019 GFNY DEUTSCHLAND 18 AUG 2019 GFNY INDONESIA 25 AUG 2019 GFNY PORTUGAL 8 SEP 2019…

FOR DECADES, ATHLETES HAVE USED MAX HR AS A WAY TO FIGURE OUT WHICH ZONES THEY SHOULD BE TRAINING IN. The most common wisdom was to subtract your age from 220, and voilà! – you had your maximum heart rate, representing the greatest number of beats per minute your heart can achieve safely. From that number, in theory, you could calculate recovery, fat-burning, lactate threshold, and anaerobic heart-rate training zones. However, it’s a rudimentary system – like, “‘Using an abacus as a bike computer’ rudimentary,” says Dr Cherie Miner, sports medicine physician at Andrews Sports Medicine and Orthopaedic Centre. “It’s been the standard for years, but there are a lot of variables that can throw off max HR.” How fit you are, how hot it is, and how much stress…

In our experience, many cyclists overinflate – especially those who've just switched to using wider tyres (25mm wide or greater on the road). Contrary to what was accepted as common knowledge for years, several studies have shown that wider tyres at lower pressures can be as fast – or faster, in certain conditions. Because it lets the tyre deform more around the road surface, lower pressure can also increase cornering traction and comfort. A tyre inflated high tends to feel chattery because it’s literally bouncing off every imperfection you ride over. Manufacturers print recomme d d…

There I was: a mangled pile of flesh and bones strewn across the cold, hard gravel, after a mass pile-up sent me over my handlebars at 40km/h. And judging by the grinding sound from my left arm as I tried to get back on my bike, something was very wrong. Good guess – my arm was wrecked. Race over. After four hours of agony and a cocktail of painkillers, eventually I was carted off and assessed by a specialist at the Netcare Blaauwberg Hospital in Cape Town. He confirmed the inevitable: a broken radius, complete elbow dislocation, and ruptured ligament sheath. In terms of arm injuries, it doesn’t get any worse, and the look on his face confirmed the severity of my situation. “No more cycling for at least six…

We meet in the coffee shop inside a chic Sea Point hotel, and Demetri Mamacos’s Colnago is already resting against the door when I arrive. I haven’t even greeted the 46-year-old yet, but just the lay-up of his bike already hints at the unconventional: a slammed negative stem, large padded saddle, and Shimano SPD mountain-bike cleats… on a top-of-the-range road bike. It’s not the kind of set-up you’d expect to see belonging to a guy who used to ride semi-pro, rides regularly among the elites and A-batchers, and dominates a few Strava KOMS around the Cape Peninsula. But Mamacos is no regular rider. “Eccentric? …I guess I’m OK with that,” he says, as we order our first round of cappuccinos. “I think it’s easy for people to see me like…

CENTRAL PARK This one’s a no-brainer. Cycling Central Park is like being in a movie – you’re one of the many extras in a huge cast. On a bike, you can see a lot of the park in a short space of time; but my suggestion is to slow the pace and go for a gentle cycle, to take in the sights along the full loop. You’ll see Central Park’s iconic destinations, bodies of water, fields and statues, and all the unique characteristics of the 800 acres that make up this green lung of the city. Rules to remember: • Cyclists must ride in a counter-clockwise direction. • Cycling is prohibited on the pathways. • Pedestrians always have right of way. BROOKLYN BRIDGE Bike over the Brooklyn Bridge, and enjoy…