Innholdsfortegnelse for December 2016 i Bicycling South Africa

BUILDING YOUR PASSION I started working for Gary Green (founder of the Berg & Bush) as a young boy, initially looking after the horses. Then I started helping him with the Berg & Bush trails, riding a Qhubeka Buffalo Bike to work every day. When I got my driver’s licence I went to the trails on my own, taking workers with me to work on them. I also started testing the trails before the events, to understand how they work so I could fix them, and add new ones. And that was it – once I actually rode the trails, I got a whole new perspective, and fell in love with my mountain bike. Now I ride as much as I can, and as many events as I can. MBHEKISENI…

COVER BOTH ENDS Many cyclists are still against strength training. But imagine going to all the effort and time of doing long rides, then having weak muscles getting in the way of delivery. What you develop instead is an overstressed cardio-pulmonary system that’s trying to compensate for weakness in the legs. With stronger legs alongside a more developed aerobic system, you will be more resistant to fatigue and will recover faster from sessions. Recovery is the key; as the faster it happens, the faster fitness develops.…

ACROSS 1. This company stepped up as a sponsor for Qhubeka when MTN did to the team what it does to phone calls: dropped them. (9, 4) 6. Kevin Vermaak, founder of the Cape Epic, sold the world’s toughest MTB race to the company that owns this franchise, prompting jokers to tweet that now the Epic would add swimming and running legs. Though Vermaak won’t reveal how much he made, we’re (almost) sure it didn’t top the R20 billion that Tony Stark’s third outing took at the box office. (7) 7. This recently-retired MTB pro was banned from cycling for four years after irregularities were found in his Athlete Biological Passport. HINT: he hails from the kingdom of Knysna. (5, 5) 9. These extravagant pandas became cycling’s Wikileaks, releasing hacked…

1 I’m always thinking about the things that have made the biggest difference for me as a cyclist. One of the most gratifying was when I figured out the three most important pieces of advice to share with new riders, right before we start our ride. And only three – I reckon I spent years unintentionally overwhelming novices with instructions and warnings. Keep your shoulders loose. Most of the problems beginners have with bike control, power delivery, maintaining momentum, and fatiguing prematurely occur because they’re tense. The shoulders are a supreme indicator of how relaxed you’re keeping your whole body – plus it’s easy to feel when they’re clenched, and simple to remedy that with a shrug. (The hands are even better, I think, but there’s almost no way to…

“My happy place just happens to be climbing hills all day, so that’s lucky...” KEVIN BENKENSTEIN AGE: 30 BIKE: SPECIALIZED (TARMAC, DIVERGE, AWOL, EPIC, ROUBAIX) PROFESSION: MARKET DEVELOPER FOR SPECIALIZED FAVOURITE DRINK: WATER Kevin Benkenstein bleeds cycling. He loves cycling so much, he actually developed a passion for Everesting - climbing the equivalent height of Mount Everest (8 848m) in one go, on a bicycle. To raise funds for Qhubeka , a charity that distributes bikes to empower people, he decided to do three Everesting challenges over three weeks, in three different cities. We caught up with Benky to find out what drives him - and now he survived three straight weekends of climbing, climbing, climbing ... and more climbing. Why Everesting? Surely there are easier ways to raise money?…

When you mention Waleed Baker to any cyclist who knows him, the first thing they’re likely to say is that his wife is a legend. Zenobia Baker plays the compliment down (“Oh, people are just being very polite”), but she certainly plays a big role in supporting her husband. After working as a product researcher at Old Mutual and doing the finances for Pitstop Auto Centre, she retired at 40, and decided (and was not ordered!) to study human exercise science and sports massage. “I’d had enough of working in finance, and decided to find something else to keep me busy.” She says her husband has an addictive personality, which has helped him to be successful in everything he does. “He’s a typical alpha male – which is why we…

MOUNTAIN BIKE OF THE YEAR Cannondale Scalpel Si FROM R40 000 OMNICO.CO.ZA South African mountain bikers love to race. They love to push their bodies through the pain threshold, completing distances that the average rider in other countries only dreams of attempting. Many of the most popular events on local soil have become increasingly peppered with challenging singletracks that require a dual suspension that’s not only blitsvinnig on open roads and climbs, but also capable when the terrain gets rocky and/or points downwards. Three years in development, Cannondale’s new Scalpel Si race weapon is designed specifically to meet the needs of the typical competitive South African mountain biker. Over the course of a few weeks, the variety of terrain in the Cape proved ideal for experiencing first-hand the…

Coffee may seem like the natural solution for a night of poor sleep – and it can be, but only to a point. New research finds that caffeine stops being effective at improving alertness whenever you get less than five hours’ sleep for three consecutive nights. The reason? So little sleep causes such a steep decline in cognitive performance that no amount of caffeine can overcome it. If you can’t get least seven hours of shuteye a night, skip the coffee and have a 20-minute nap when your energy levels dip, which research shows helps overcome symptoms of sleep deprivation and improves alertness better than caffeine does. I have knee pain, even though my bike fitter says I have a perfect fit. What the hell? It could be a sign…

QUAD PERFORMANCE BOOSTERS Try these drills to improve across all four quadrants: 1 6 x 4 minutes low cadence (40-60RPM), at threshold power. Recover for five minutes at high cadence and low intensity. 2 3-5 x 10 minutes low cadence (50-60), at 90% threshold power. Rest for 10 minutes. 3 5-10 x 10-second high-cadence sprints. Let your legs reach their maximum speed, and maintain that cadence for the rest of the sprint. 4 3-5 x 10 minutes high cadence (80-100), at 90% threshold power. Rest for 10 minutes. NB! For the low-cadence intervals, find a relatively steep-ish climb (6-10%) to get enough resistance. For the high-cadence intervals, use a flat stretch of road.…

“...my legs and butt were left a bit tender.” IN SOUTH AFRICA, WE’RE I PRIVILEGED TO HAVE SO MANY STAGE RACES THAT SOMETIMES, DECIDING which one to enter can be difficult. I decided to make my job easier by choosing something a little low-key as my first ‘post-baby’ race: the three-stage Lormar Endurance MTB Tour. The first stage was a night ride, and it was so special, riding under the stars – which out in the Karoo seem brighter than anywhere else. The next stage was a 70km ride. Having not ridden that far in a long time, my legs and butt were left a bit tender. People like to believe that riding the Karoo is easy, but between the loose sand and a solid headwind, we were made to…

HELMS YEAH Q HELMETS. CAN’T LIVE WITH THEM, CAN’T LIVE WITHOUT THEM. I’VE CRASHED ENOUGH TIMES TO KNOW I NEED ONE, BUT THEY’RE UGLY AND THEY’RE IMPERSONAL. ON DAY ONE OF A RECENT MULTI-DAY TOUR, I SAT WITH PEOPLE I’D NEVER MET BEFORE. I INTRODUCED MYSELF TO THE PERSON SITTING NEXT TO ME. HE SAID HE KNEW WHO I WAS, AS WE RODE IN THE SAME GROUP. I DIDN’T RECOGNISE HIM, BECAUSE HE’D TAKEN OFF HIS HELMET AND GLASSES. IT WAS EMBARRASSING, TO SAY THE LEAST. – Thabo, Centurion IT’S A FAIR POINT, THABO. AT THE PODIUM CEREMONY AFTER A STAGE OF THE GIRO DEL CAPO SOME YEARS BACK, I LISTENED TO TWO OLD SOUTH AFRICAN PROFESSIONALS – long since retired, but still involved in one way or another –…

DEVIL’S PEAK KING’S BLOCKHOUSE IPA 6% R29 DEVILSPEAKBREWING.CO.ZA The King’s Blockhouse strikes a distinctive silhouette on the lower slopes of Devil’s Peak, and signals the summit of the revered gravel-road uphill time trial sponsored by the Devil’s Peak Brewing Company. DUVEL GOLDEN ALE 8.3% R43 BELGIANBEERCOMPANY.CO.ZA Reputedly Merckx’s favourite and thus an iconic beer for cycling fans around the world, Belgium’s 8.3% Duvel is not designed for mid-race refreshment. DARLING BREW BONE CRUSHER WITBIER 5.2% R35 DARLINGBREW.CO.ZA Aptly, Bone Crusher gives its name to the brutally steep climb that challenges riders in Darling Brew’s annual MTB event, which starts and finishes at their state-of-the-art brewery and tasting room in Darling. DE KONINCK ANTWAARPSE PALE ALE 5.2% R35 BELGIANBEERCOMPANY.CO.ZA Hailing from Antwerp, De Koninck offers a smooth, satisfying taste…

On consecutive weekends in September, Kevin ‘Benky’ Benkenstein climbed the equivalent of Mount Everest (known as ‘Everesting’) in Cape Town, Durban and Joburg – raising awareness (and Buffalo Bike funding) for Qhubeka. Aboard this chameleonesque 7.2kg Specialized S-Works Tarmac Torch Edition, Benky rode a total of 811km in 42 hours 17 minutes; and in the process, endured 213 hill repeats, climbed 26 763m, burned 136 072 kilojoules, earned a Training Stress Score of 2 207, snapped 839 photos, and received at least 1 000 #foreverclimbing smiles. WOW! INSTAGRAM @kevinbenky; WEB qhubeka.org PUMPED UP KICKS Benky’s Torch Edition Tarmac is adorned with standard Roval CLX40 wheels, and a set of S-Works 700x24C Turbo tyres with Gripton Compound that he raves about. “I’ve ridden over 2 000km on the Turbos, and have…

Santuario del Ghisallo Magreglio, Italy It’s a pilgrimage to the chapel of the Madonna del Ghisallo, originally known as the patroness of travellers until 1949, when Pope Pius XII granted a local priest’s request that she be called the patron saint of cyclists. At the shrine you’ll find old jerseys from such legends as Gino Bartali, Fausto Coppi, and Felice Gimondi, and row upon row of portraits, and rafters packed with racing bicycles – including the one Fabio Casartelli was riding the day he died in the 1995 Tour de France. The fork blades are cracked. It’ll give you chills just to stand there. Know Before You Go There are several routes to the chapel, but start/finish in the town of Bellagio for gorgeous views along Lake Como. Difficulty 4,…

LAST AUTUMN I DISCOVERED THE vibrant cycling community in Jordan, a country that deserves a place on anyone’s cycling bucket list. Four spots you must visit are Petra (pictured), the Dead Sea, Wadi Rum, and Aqaba; there’s good riding near each of these locations. My favourite mountain-bike trails are near the town of As-Salt, a 50-minute drive west of the Jordanian capital, Amman. The network was developed off Google Earth satellite images, and is constantly evolving. I climbed dirt roads past loping camels, an old Egyptian movie set, and friendly Bedouins clad in pale tunics and red and white scarves (keffiyehs) rolled up just above the brow to provide protection from the intense sun. I descended dusty, rocky single- and doubletrack. Many of these trails are animal paths that split…

“My riding partner looked at me in horror. ‘Dude!’ he said. ‘You’re orange!’” I’d never taken much notice of hydration until the first day of a very hot three-day mountain-bike stage race. That was the day I was savaged by cramps. And these were no ordinary cramps – they caused my calves to seize, shooting quivering spasms of pain up my hamstrings and into my quads. It was excruciating. I’d taken one bottle of water, which I’d finished in the first 20 kilometres. The temperature was 35 degrees and climbing. An hour later, with me drenched in sweat and leaking electrolytes, the first attack came. For the rest of the ride I had to get off the bike every three minutes to stretch and cry for my mother. When I…

A DAY AT THE RACES Promising speed and thrills but with a relaxed vibe, this annual festival has something for all ages and cycling abilities. It takes place at Killarney Race Track in Cape Town, with riding comprising lap races around the main track, and a kids’ race around the carting track. Various cycling-industry players will be exhibiting their latest products at the event, alongside refreshment stalls and some light entertainment. 11 DECEMBER, KILLARNEY RACE TRACK, CAPE TOWN WESTERN CAPE ROAD 4 DECEMBER STELLENBOSCH CYCLE TOUR 97km Stellenbosch High School, Jannasch Street Web stellenboschcycletour.co.za Online Entries cycleevents.co.za 11 DECEMBER THE OUTRIDERS CYCLING FESTIVAL Killarney Race Track, Cape Town Contact The Outriders Cycle Club derwyn@theoutriders.co.za, 083 309 7418 Web theoutriders.co.za 26 DECEMBER PAARL BOXING DAY RACE 25-MILE 40km Paarl Stadium Contact…

GAUTENG 4 December POWERADE WIND DOWN With everyone heading off on holiday, things are slowing down on the Gauteng race calendar – but if you’re itching for a December race in Gauteng, you better get in early for this one. You have a choice of 40km or 60km, over relatively flat routes around the Vaal River area. The following week the same venue hosts an event by the same title sponsors called the Powerade Christmas Cycle Challenge. Either or both of these events will get you into the holiday zone.…

While on holiday, you will get home from your ride before anyone else has woken up YOU WILL RIDE LATER / You will stop for more coffee breaks / You will have more fun / You will ride with your kids / You will ride with your wife / You will ride with your husband / You will tinker with your bike more / Your bike will be cleaner / You will drink more beer / You will eat more food / Rides will be less competitive / Fewer of your riding mates will half-wheel you / You will wear more suntan lotion / You should wear more suntan lotion / You will ride shorter distances / You will go on a New Year’s Eve ride, and drink the champagne…

NO MATTER HOW MUCH CYCLING NUTRITION CHANGES, PASTA WILL ALWAYS BE SEEN AS THE PERFECT PRE- OR POST-RIDE FUEL FOR CYCLISTS. But these days we’re a lot more savvy about gluten and lazy carbs than we used to be. So now what? Simple. We asked Abigail Donnelly, food editor for Woolworths’ Taste magazine, for her best non-pasta pasta recipe. Here she takes carboloading to a whole new level, with her Gnocchi and Bolognese Sauce. GNOCCHI INGREDIENTS 6 potatoes 3 egg yolks, free range 180g cake flour (plus a little extra, to flour your work surface) 1tsp salt (plus extra for the blanching water) STEP 1 Preheat oven to 180°C. Oven-roast the potatoes for 45 minutes, until cooked. Skin and rice them using a potato ricer, or…

Sleep. We all need it, but we don’t all do it well, and sometimes the things keeping us up are not as easy to pinpoint as we think. Here are two hidden factors that could be keeping you up at night – courtesy of Dave Asprey, author of THE BULLETPROOF DIET. Bright Lights Even five minutes of white light from a screen suppresses melatonin (the sleep hormone) levels by more than 50%. For at least half an hour before going to bed, try to avoid bright lights. This includes all those iDevices, your phone, and the TV. Second Wind There’s a window around 10.45 to 11pm or so when you naturally get tired (though this fluctuates according to the season). If you choose not to go to sleep then, you…

OVERDOING THE LUBE Don’t lube your chain after every ride. If it’s already lubed, adding more just makes a mess and picks up more dirt, which causes wear. When you do use chain lube, make sure you wipe off the excess with a rag so you don’t ruin your pants or cause extra chain damage. – MIKE ROBSON Clothing Degreaser To get stubborn grease stains off your clothing, use chain degreaser. Just apply degreaser to the stain, give it a few minutes to sink in, scrub with a brush and rinse in cool water. If it doesn’t come out the first time, repeat the process until the stain is completely gone. – MATTHEW BRACKMAN Bike Selfie There’s nothing worse than a beautiful bike being held up by an umbrella pole…

EXCUSES I’M NOT FAST, ATHLETIC, OR INTO TRAINING PLANS. BUSTED Regan averages about 20km/h, and takes time to stop and smell the wildflowers. She doesn’t follow a programme or log kays – she just rides. “I prefer to enjoy riding for what it is,” she says. She advises new cyclists to start slowly: “If you can do 50km the first week, do 60 the next.” BUT I’VE NEVER RIDDEN THAT FAR. BUSTED Regan, now 25, was a new cyclist when she completed her first ultra ride, in 2012. Bored during a varsity break, she left her home in Davenport, Iowa, and rode 110km north, hauling a R350 tent. One week and 800km later she was at Lake Superior – and yes, she rode back. “You don’t have to know what…

‘Twas the night before Christmas, when all through the house Not a creature was stirring, not even a mouse The compression socks were hung by the chimney with care In hopes that Santa Claus soon would be there Young Jono lay wide-eyed in bed counting sheep Anticipating his joy when he woke from his sleep He had visions of a gift – wrapped in paper quite foolish – A bike that was goldish, or one that was blueish Oh, how young Jono pined away for a bike (He’d wanted to cycle since he’d been a wee tyke) But his folks had said, “No, Jonathan, no – not ever; A bike for you? Nonsense – you’re way too clever.” “Don’t even consider being a no-goodnik cyclist Better you become a doctor,…

Mpumalanga is widely regarded as South African roadie cycling heaven. You can base yourself in Sabie, Hazyview, Graskop or White River, and ride the fairly quiet roads between the four towns on consecutive days. The region offers a rare combination of good road surfaces, large shoulders, relatively low traffic volumes, and big, testing climbs – Robbers Pass into Pilgrim’s Rest, Kiepersol between Sabie and Hazyview, Kowyn’s Pass into Graskop, and Long Tom Pass between Sabie and Lydenburg. It’s beautiful and brutal climbing, which is why riders from professional teams are often seen slogging up (and sailing down) these hills – and they all agree that Graskop is one of SA’s choice road-riding destinations. Know Before You Go An additional bonus is that about 10km from Graskop, on the Panorama Route,…

HE’S HEADSTRONG “Waleed’s a typical A-type personality; and when he puts his mind to a goal, he does everything in his power to achieve it.” HE LIKES TO WORK HARD… TOO HARD “He’s old-school – and left to his own means, he simply does too much. As his coach, I had to act as a handbrake, constantly working to make him train less and rest more.” FITNESS IS INGRAINED IN HIM “Waleed’s always been fit, with excellent endurance capacity; but with the emphasis on recovery, he’s started to hit the numbers he’s capable of, instead of constantly being tired.” HE KNOWS HIS BODY WELL “He’s very good at knowing when he isn’t fully recovered, or when he isn’t feeling good. In such a scenario we’d simply postpone his intensity sessions,…

WESTERN CAPE 17 December CAPE AGULHAS CLASSIC Dubbed the ‘holiday-season ride down South’, this mountain-bike race is set where the magical Overberg mountains meet the Atlantic and Indian Oceans. The main event takes place on Saturday 17 December and is 72km long, which will test your skill and stamina. There is a more scenic 46km option, a downscaled 35km ride, and a leisurely 10km event. The area offers sandy white beaches, lush vineyards and farmlands, and the harbour at Struisbaai, as well as the oldest working lighthouse in South Africa; so even if you’re not riding, this event is truly one for all.…

KWAZULU-NATAL 4 December STIHL SHARKS TRAIL ADVENTURE Unlike those end-of-year office-party buffets, December racing in KZN offers fairly slim pickings. The vast majority of locals are too busy planning their holiday trips and wondering how they can fit all the bikes onto the car to be thinking about racing. Fear not, there’s still the Stihl Sharks Trail Adventure. The event encompasses everything a mountain-bike event should, including a live band, a food market, and a kids’ play area – oh yes, not to mention some very large rugby players handing out drinks and medals at the finish line.…