DO IT NOW Magazine #38 by DO IT NOW Magazine

ADVENTURE | SPORT | LIFESTYLE MAGAZINE

VOL 6•6 2014 #38

SO YOU WANNA BE A KAYAK

INJURY PROOF YOUR LEGS

BEAUTIFULLY

BRUTAL RED BULL DIVIDE & CONQUER 2014

SUPA STAR? TAKE TIME TO CHILL PLUS

CYCLING TRAINING

MISTAKES TO AVOID

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REGULAR CONTRIBUTORS

Alan Hobson Nature

Greg Gearing Motorbiking

Andrea Kellerman Sport Psychologist

Peter Fairbanks Finance

Hannele Steyn MTB / Nutrition

Tori Leckie Multi Sports

Mark Sampson Running

Sam Bradley Travel

Ico Schutte Multi Sports

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CALENDAR AUGUST 2014 S

dinFO Here are some great activities and events to look out for in August. Snowboarding // SA Masters Competition, Tiffindell Ski Resort, Barkly East (EC ): 2-3 Aug Running // The Spur Cape Winter Trail Series 3 of 4, Paarl Mountain (WC): 3 Aug Snowboarding // SA Alpine Ski Championships (FIS), Tiffindell Ski Resort (EC ): 4-6 Aug Festival // Oppikoppi, Northam (Limpopo): 7-9 Aug Expo // Johannesburg Boat Show, JHB Expo Centre, Nasrec (GP): 8-10 Aug Expo // AMID Motorcycle & Quad Lifestyle Show, JHB Expo Centre, Nasrec (GP): 8-10 Aug Surfing // Ross Taylor Surfing Contest, Buffalo Bay Beach, Knysna (WC): 8-10 Aug Multi Sports // Gravity Adventure Festival, Kogelberg Biosphere, Kleinmond (WC): 15-16 Aug MTB // MTN Tour of Legends, Waterberg Mountains (Limpopo): 15 -18 Aug Cycling // Single Speed SA Champs 2014, Waterval Boven (MP): 16 Aug Running // The Spur Cape Winter Trail Series 4 of 4, Kleinmond (WC): 16 Aug Running // The Crazy Store Magaliesberg Challenge, Magaliesberg (GP): 16 Aug Running // Winter Falke Trail Run #3, Simonsberg Conservancy, Stellenbosch (WC): 16 Aug Duathlon // DualX #2, Hakahana Trails, Pretoria (GP ): 23 Aug Motoring // Red Bull X-Fighters, Union Buildings, Pretoria (GP): 23 Aug Cycling // Jozi2Kozi, Nigel (GP): 23-29 Aug

FIND OUT MORE For a more comprehensive list of events and activities taking place for the remainder of 2014, refer to the Calendar on www.doitnow. co.za/events

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Index

Vol 6•6 2014 #38 | www.doitnow.co.za

// Team & Contributors: p. 2 DO IT NOW Magazine’s team and regular contributors. // Calendar: p. 3 Calendar featuring adventure, sport and lifestyle events. // Enter & Win: p. 5 Enter our website competition and stand to win great prizes.

Articles CLIMBING 7 15

Why climbing mountains is good for you Moonwalking down Table Mountain

RUNNING

25 31 37 45 51

Comrades 2014 - The ultimate human race Running the Fish River Canyon Katberg Eco Trail - Food for the soul City marathons Champion of the traverse

BICYCLING 61

Cycling training mistakes to avoid

MOTORING 67

Top Gear Festival Durban

WATER SPORTS 79

So you wanna be a kayak supa star?

MULTI SPORTS 89

Beautifully brutal

BALL SPORTS

102 Widening gap a concern for Lads' Smith

TRAVEL

113 Take time to chill

NATURE

123 Sunny skies and armchair fly fishing

HEALTH & FITNESS

131 139 144 151 159

Injury proof your legs The benefits of training through winter Reflection on goals set How essential oils help relieve colds and flu whilst training The devil's in the detail: Exploring 3rd Party, Fire and Theft car insurance

ENTERTAINMENT

165 179 188 191

KEY:

SA strongman goes the distance More than meets the eye Delicious winter fare Movie and music reviews

ADVENTURE

SPORT

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LIFESTYLE

INVOLVED

139

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CLIMBING

Words & Photos: Rachel Lang (www.bushboundgirl.com)

WHY CLIMBING

mountains is good for you THE THING ABOUT CLIMBING A MOUNTAIN IS THAT YOU HAVE TO DO IT ONE STEP AT A TIME.

Cathedral Peak is a whole day's hike, starting from an elevation of about 1,450 m above sea level, it took us about 6 hours (with a lot of photo stops) to get up (the Cathedral is 3,004 m) and about 5 hours to get down.

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LIKE THE WAY YOU WOULD EAT AN ELEPHANT - ONE BITE A TIME. ALTHOUGH IT’S NOT CLEAR WHY ANYONE WOULD WANT TO EAT AN

ELEPHANT (UNLESS STARVING WITH NO OTHER OPTION), SOME FOLKS MAY SIMILARLY WONDER WHY IT IS THAT PEOPLE CLIMB HIGH MOUNTAINS.

Why put yourself through all that physical pain and strain when you could be, say, reclining by the poolside? Instead of clambering up rocks, you could be sipping on a rock shandy, marvelling at the equally spectacular view of the mountains from below.

Admiring the view from the top of Cathedral Peak.

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Here are six reasons why climbing mountains is wonderful, inspired by a recent hike to (almost) the top of Cathedral Peak in the exquisite Drakensberg Mountains. 1) To be silenced. About halfway up the mountain, I stopped. In an attempt to express my new-found freedom I decided to shout. I opened my mouth wide and bellowed, ‘WOOHOOOOOOO!!! HELLOOOOO MOUNTAINS …’ But it wasn’t as satisfying as I had hoped. In fact, it just didn’t feel right. My voice was like the sound of a clanging kitchen pot in the middle of Mozart’s piano concerto. Humbled, I continued softly, delighting instead in the sound of the wind whistling off the wings of a jackal buzzard. The raptor swooped above my head, teasing me as it glided gracefully toward the mountain peak.

2) Endorphins! Those happy little chemicals that are released during exercise. Even if your legs are swearing at you and you feel exhausted, they squirm and wriggle inside you, rejoicing with happiness that you just can’t hide, especially when you reach the top! 3) To overcome negative thoughts. Bugger Gulch is the name of one of the highest, steepest parts of the Cathedral Peak climb. It’s a suitable name. "Are you crazy Rach, you can’t do this, you’re not even that fit, you will NEVER keep up with Scott (my mountain-goat boyfriend), you can’t do this!" It took all my strength to say, "No, I can. Thank you legs for getting me this far, I know you can do it! Nearly there, you have come so far already, just one more step … I can do it, I can climb this mountain!"

Being able to talk to yourself kindly and encouragingly is an important skill in life. Not always something I find easy. 4) To appreciate the small luxuries. Halfway up I ate a KitKat chocolate. It seemed like the most delicious thing I had ever eaten. In my tired state, water was like honey and to my dried cracked lips (the air is very dry here in winter) lip ice was like a gift from heaven. 5) To make discoveries. How incredible to think that the paintings, done by bushman on the wall of this cave with only natural materials, have survived for thousands of years. Wow. 6) To know your place in the world. There is nothing more humbling than turning to face a mountain as you begin your climb. With each step my heart beat a little faster, adjusting its rhythm to my determined feet.

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In the Cathedral Peak area. How incredible to think that these paintings, done by bushman on the wall of this cave, with only natural materials have survived for thousands of years.

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To climb a mountain is to glimpse our rightful place as humans. As I watched two beautiful klipspringers bounding effortlessly along the rocky cliffs, I knew that I was just one out of millions of animals on Earth. I could tumble off a rock and be gone for ever, but the mountain’s spires would continue to praise the sky as if nothing new had happened that day.

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Yet, I still have a place in the world. We all do. I realise how small I am. I am small and world is big. But my small heart beats even if nobody else can hear it, just as a flower opens during the day and closes at night, even if no one notices. From now on I am determined to notice little flowers, just as I was determined to climb this beautiful, mighty mountain. I feel at home here in nature, it’s where I belong.

"GO OUT ALONE ON THE HILLS AND LISTEN. YOU WILL HEAR MUCH. THE WINDS WILL HOLD FOR YOU SOMETHING MORE THAN SOUND; THE STREAMS WILL NOT BE MERELY THE BABBLING OF HURRYING WATER.

" THE TREES AND THE FLOWERS ARE NOT SO SEPARATE FROM YOU AS THEY ARE AT OTHER TIMES, BUT VERY NEAR; THE SAME SUBSTANCE, THE SAME RHYTHM, THE SAME SONG THAT BINDS YOU TO THEM. ALONE AMIDST NATURE, A MAN LEARNS TO BE ONE WITH ALL AND ALL WITH ONE." - FRANK S. SMYTHE •

Although the Drakensberg extends from the far north-east of southern Africa, all the way down to the Eastern Cape, it is in KwaZulu-Natal (over a distance of about 160 km) that the mountains are most spectacular.

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CLIMBING

Words: Sam Bradley | Photos: Various photographers

Moonwalkin g

TABLE

down

MOUNTAIN Having a brother who works overseas means that opportunities for sibling bonding are few and far between. So when the opportunity arose to spend some time together, we grabbed it with both hands and became tourists in our own city for a day. It turned out to be a great decision: Cape Town is a stunning city to explore, and being locals meant there were many attractions we had ignored for far too long. And so it came to be that on a beautiful summer’s morning we found ourselves at the foot of Table Mountain, ready for a day of adventure.

Table Mountain is definitely one of the more beautiful places to abseil, and a great experience to look back fondly on. Photo credit: Jacques Marais

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Towering proudly at 1,088 metres above Cape Town, Table Mountain is the city's most iconic landmark. The mountain is actually a national park and boasts more than 2,000 species of plants (more than the entire United Kingdom), many of which are endangered. The area is a hiker’s paradise, with many routes of varying difficulty. Walkers can reach the top of the mountain from the city side (Platteklip Gorge is a steep three-hour hike), the Atlantic side (Kasteelspoort or Pipe Track) or the south side of the mountain (Smuts Track and Bridle Path are two of the more gradual ascents). All of the hikes offer beautiful views, but hikers need to be aware that the weather on the mountain is famously fickle and there are many steep cliffs and sudden drops. A frightening statistic: more people have died on Table Mountain than on Mount Everest.

Being a little short of time, we decided to take the easier route to the top via the world-class cable car. With each car carrying 65 passengers, service is quick and the queues move along smartly. The cable car rotates a full 360 degrees during the journey, so all visitors enjoy a panoramic view of the mountain and city. However, the trip to the top wasn’t always this effortless. I was fascinated to discover that the cable car has been operating since 1929. To build it, employees used a temporary pulley rope system and an open box (nicknamed the soapbox) to move between the upper and lower stations. Miraculously, the entire operation was accident free, a justifiably proud record that still stands to this day. Once at the top it is easy to see why Table Mountain is one of the New 7 Wonders of Nature. We managed to pick a day when the Cape Doctor wasn’t up to its usual view-spoiling tricks, so we were able to take some great photos looking out over the 12 Apostles and across Lions Head and Signal Hill. Out to sea we had a view of Robben Island, and on the far side was Devil’s Peak.

The cable car upper station at the top of Table Mountain. Photo credit: Nic Bradley

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Regarding the interesting name, legend has it that a Dutch pirate named Van Hunks once challenged the devil to a pipe-smoking contest, which is still unresolved and therefore results in a steady stream of clouds pouring over the peak during the summer months. I would have been more than happy to walk around and enjoy a lunch at the upper station restaurant, but little brother had other ideas. A dare was soon made to tackle the abseiling activity. Needless to say, sibling rivalry kicked in and the challenge was accepted. Before long we were both strapped in and getting a quick introductory talk on abseiling from the guides, JP and Gilbert. Once all the ropes and harnesses had been fitted and we were ready to go, JP gave each of us a bright yellow bag (our Irish parachutes) that, he went on to explain, worked as follows: if something goes wrong, blow five deep breaths into the bag. Then hold the inflated bag above your head as you sail down and land safely at the bottom. If you are unsure, remember to read the instructions on the label. Seeing the look of incredulity on our faces, he cleared our confusion by explaining that this was a bit of light humour to ease the nerves, and the yellow bags are actually used to transport our harnesses back up to the top afterwards. Standing at the top, with 112 metres of sheer cliff behind me (and the entire city bowl spread out below that), it was pretty easy to feel weak at the knees. However, next up on the abseil were two British girls, so for the sake of national pride (as well as that of the male population) we boldly leaned back and took that first terrifying step into the unknown. Despite my brain sending me frantic messages that this was illogical and I needed to get back onto that ledge immediately, once Iâ&#x20AC;&#x2122;d taken a few steps the nerves gave way to a sense of enjoyment. With JP holding my safety rope at the top, I could kick off the ledge and bounce down the cliff in giant moonwalking-like strides. Before reaching the bottom, the cliff opens out into a giant cavern. Dangling in the air, we slowly slid down our ropes to solid ground once again. From there it was a short and scenic hike back up to the upper station, which gave us a good chance to admire the views and congratulate ourselves on our act of extreme and daring courage.ď&#x20AC;´

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The panoramic view out over Cape Town keeps abseilers company as they get ready to begin their descent. Photo credit: Nic Bradley

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A bold explorer gets ready to take a very small but very tough step over the edge. Photo credit: Abseil Africa

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What you need to know

Hiking: Table Mountain National Park is run by South African National Parks. For more information, visit www.sanparks.org/ Cable Car: As the cableway is weather dependent, you cannot book a specific time to travel on it. You can, however, buy tickets online to use at a time convenient for you. Tickets can also be bought at the lower station: R215 return for adults and R105 return for children (slightly cheaper if bought online). For more information and operating hours, visit www.tablemountain.net Cable car maintenance closure: The cableway will be closed for annual maintenance from Monday, 28 July to Sunday, 10 August 2014. Abseiling: Abseil Africa operates from the upper station. Prices are R695 pp (excluding the cable car) or R850 pp for a guided walk up Platteklip Gorge and the abseil. For more information, visit www.abseilafrica.co.za •

Did you know?

Table Mountain is approximately 260-million years old. By comparison, the Andes are about 250-million years old, the Rockies are about 60-million, the Himalayas are 40-million and the Alps are 32-million years old.

New 7 Wonders of Nature 1. 2. 3. 4. 5. 6. 7.

Amazon: South America Ha Long Bay: Vietnam Iguazu Falls: Argentina/Brazil Jeju Island: South Korea Komodo: Indonesia PP Underground River: Philippines Table Mountain: South Africa

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The view from the bottom of the abseiling route, looking back up at the cliff which has just been conquered. Photo credit: Sam Bradley

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We are ideally placed to ensure that you hook the big ones, the future leaders and key talent of your organisation of tomorrow. Contacts Gauteng: Paul Plummer - pplummer@deloitte.co.za KZN: Sam Bradley - sabradley@deloitte.co.za WC: Andrea Havenga - andhavenga@deloitte.co.za

RUNNING

Words & Photos: Rieghard Janse Van Rensburg

COMRADES 2014 THE 2014 COMRADES 'DOWN' RUN WAS MY FIRST COMRADES. IT'S

ALWAYS BEEN ON MY ‘BUCKET LIST’ AND 2014 WOULD BE MY YEAR. I took the preparations for what is

THE ULTIMATE HUMAN RACE

rightfully called 'The Ultimate Human Race' very seriously and even whilst preparing for IRONMAN South Africa in early April, my mind was always on tempering my training programme to allow adequate time and energy for running and having an awesome first Comrades.

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COMRADES 2014

EVERYONE YOU TALK TO WILL PROVIDE YOU WITH DIFFERENT VIEWS ON WHEN THE RACE GETS DIFFICULT, WHERE YOU MUST TAKE IT EASY OR WHERE YOU MUST WALK / RUN, AND SO ON. NAMES GET DROPPED,

SUCH AS COWIES HILL OR FIELDS HILL, AND YOU HAVE ABSOLUTELY NO REFERENCE TO WHAT THESE NAMES WILL MEAN TO YOU. 26 â&#x20AC;˘ DO IT NOW Magazine | #38

No amount of third-party experience can prepare you for what you are about to experience first-hand on race day. The race and race organisation are magical, and the atmosphere and people all just add to such an overwhelming experience of possibilities. To think that more than 15,000 people entered this run from Pietermaritzburg to Durban; it's simply astonishing. We arrived in Pietermaritzburg just after 5:00 am and made our way to the start line. After what felt like only a moment, the National Anthem was played, followed by "Shosholoza", "Chariots of Fire" and then the infamous cock crow. Before we really had a chance to comprehend what was happening, we were on our way. The first few kilometres were fairly slow, as the streets are narrow and the sheer amount of runners make progress slower than what you would like.

However, I kept hearing the voice of Comrades Coach Lindsey Parry saying, "If you don't slow down in the first half, Comrades will slow you down in the second." So I took things easy and only fully realised the magnitude of what I was attempting when I passed the first distance marker indicating there was still 86 km to go. Due to my good preparation in the months prior to Comrades I really enjoyed my run, gradually passing over Polly Shorts, past Cato Ridge, Inchanga, the halfway mark at Drummond and even over the 'Comrades Wall' after Drummond. Many experts warned that you need to arrive at the halfway mark feeling like you just started because that is where Comrades really starts, especially on the down run. I was content, everything was 100%, my nutrition was great, my legs were feeling good, my pace on target and I was looking forward to seeing my family at the 60 km mark. I managed to find my family amidst all the chaos, and after spending just a few seconds with them I felt recharged and my courage renewed for the road ahead.

LEAVING MY FAMILY BEHIND, THERE WAS ANOTHER 29 KM TO TACKLE. THIS WAS

MANAGEABLE AND AS LONG AS I KEPT MY PACE, I WOULD FINISH VERY CLOSE TO MY TARGET TIME. AT THIS POINT, I STARTED TO WONDER WHEN THE RACE WOULD GET AS TOUGH AS EVERYONE WANTS YOU TO BELIEVE. www.doitnow.co.za • 27

COMRADES 2014

WITH 9 KM TO GO, I GOT MY FIRST ANSWER. MY RUN HAS SLOWED TO THE PACE OF MOST OTHER ATHLETES' WALK, SO

I DECIDED TO ADJUST MY RUN/WALK STRATEGY TO A WALK/RUN STRATEGY. I WAS STILL FEELING GOOD THOUGH AND A SUB-11-HOUR FINISH WAS STILL ON THE CARDS.

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Down to 3 km, I received the final answer. I suddenly had this overwhelming feeling to sit down with my head between my legs, as the thought of walking, let alone running, another 100 m was incomprehensible. I am no medical expert, but I knew that my body had simply endured enough. However, I had not just run 86 km to allow my body to give up on me with less than 3 km to go! Knowing that if I gave in to this overwhelming feeling to sit down on the side of the road, it wouldn't be long before I would want to lie down and then have to be carted off to the medical facility at the finish line, with no medal. So I summonsed every ounce of strength I had to keep myself upright and walking in as straight a line as possible. If you ask me where my Comrades Marathon started, my answer is 3 km from the end.

In those 3 km, I had to muster more energy and mental strength than what the preceding 86 km required. How I managed to get myself to the finish line I am not totally sure of. What I do know is that all the training and preparations I'd done in the months leading up to this event could not have prepared me for this challenge and it dawned upon me that Comrades can be compared to Joseph Cambells' 'The Heroes Journey'. I was facing my final ultimate challenge and even though I could 'see' and 'hear' the reward, now less than 1 km away, I had to dig very, very deep; definitely the deepest I've ever had to go, to claim my reward and join the legion of runners who travelled to places inside their own ‘being’, previously unbeknown to themselves. This is why it's called the 'The Ultimate Human Race'.

WOULD I DO IT AGAIN? FOR SURE! I KNOW IN THOSE MOMENTS WHERE EVERYTHING GOES PEAR SHAPED, YOU WONDER WHY. BUT

MOMENTS AFTER THE FINISH, YOUR MIND'S ALREADY STARTING TO PLAN THE NEXT CHALLENGE! AND COMRADES HAS A BACK-TO-BACK MEDAL, SO I WILL HAVE TO BE ON THE START LINE IN 2015 FOR THE 'UP' RUN TO CLAIM MY MEDAL! • For more information and all the results, visit www.comrades.com

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RUNNING

Words: Jan-Daniel van Deventer | Photos: Lindy Truter & Jan-Daniel van Deventer

FOLLOWING MY SOLO CYCLE EXPEDITIONS TO NAMIBIA AND LESOTHO, LIFE WAS BECOMING MUNDANE AGAIN AND WORKING FROM 8-5 IN THE OFFICE WAS GETTING THE BETTER OF ME. A NEW, OUT-OF-THE-ORDINARY CHALLENGE WAS NEEDED; IT WAS TIME TO GO ON ANOTHER ADVENTURE. So I started tossing ideas around that wouldn’t cost me a fortune, were unique and challenging and only required a few days leave from work. After seeing the Youtube video of world-renowned trail runner Ryan Sandes running the Fish River Canyon, in a record time of 6 hours and 57 minutes, I immediately knew what my next challenge would be.

RUNNING THE

FISH RIVER CANYON

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RYAN SANDES DESCRIBED THE FISH RIVER CANYON AS ONE OF THE PLACES WITH THE HARSHEST TERRAIN AND MOST BRUTAL WEATHER CONDITIONS HE HAS EVER RUN. I AM NOT A PROFESSIONAL ATHLETE, SO MY CHALLENGE WAS SIMPLY TO RUN THE 85-90 KM ROUTE SOLO, IN THE QUICKEST TIME POSSIBLE WITHIN MY OWN CAPABILITIES.

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In the weeks that followed, the expedition started to fall into place. My leave was booked, the logistics were taken care of and my training was going well. Now, I’m not much of a research kind of guy when it comes to things like this and although I did read a couple of web-related articles about the canyon, I didn't know what to expect. On the morning of Saturday, 24 May 2014, my wife, two friends and I drove out of Cape Town. We arrived in Ais-Ais (the end of the Fish River Canyon route) in time to enjoy the natural hot springs pools and a good night’s rest. The next morning I made my way to the start of trail, feeling incredibly excited about the fact that I was about to experience the canyon in a whole different way.

The route starts close to the Hobas Campsite and ends at the Ais-Ais Resort. As I marvelled at the wondrous sights and magnitude of the canyon from the Hobas viewpoint, I knew immediately that it was going to be tough. My biggest challenge would be looking after myself, as the harsh terrain could easily cause injury and the blistering heat heatstroke.

loose rocks and gravel can easily cause you to fall and injure yourself. The proof of this is that on average, five evacuations by helicopter take place each year from this canyon, mostly due to injuries during the descent.

I wouldn’t be able to do the entire route in one day's daylight, so I decided to start my run at noon on the Sunday and finish on Monday afternoon. Splitting the run over two days also added to the challenge because even though I wanted to spend a night in the canyon, I wouldn’t be able to take a sleeping bag with me or any real food. All I was taking was my camelback, some energy snacks and a warm top for the night.

Cautiously making my way down, the next few hours flew by as I ran (and hopped) along the trail that mainly consisted of deep sand, boulders and small river stones and continuous river crossings; not the easiest to run! Another element I became increasingly aware of was the blistering heat during the day. The temperature reached almost 40 degrees and took its toll on me. The flowing water of the Fish River was a life saver, as it provided me with drinking water throughout the run and a much-needed quick swim on occasion.

As the clock struck noon on Sunday, I bid farewell to my wife and friends and set off on the biggest run of my life, excited and pumped with energy! The descent is said to be the trickiest part because the steepness,

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BY 18H00, AND SIX HOURS INTO THE RUN, THE SUN HAD DISAPPEARED AND LEFT THE CANYON IN TOTAL DARKNESS. THE SOUND OF BARKING BABOONS ON THE RIDGES AND SIGHT OF A SMALL SCORPION CRAWLING OUT FROM UNDER A ROCK MADE IT AN EERIE PLACE AT NIGHT. To make matters worse, my headlamp only shone about 10 m in front of me and with the canyon being so wide, I was battling to see ahead far enough to determine the best areas to run. This made me plonk down on the best sandbank I could find for the night, with my camelback as a cushion and an energy GU and banana for supper.

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After ten-and-a-half hours of sleep, I set off at 06h00, re-energised and motivated by the rising sun as it cast its golden rays across the canyon, lighting the way. The canyon is a beautiful place that is like no other, and its sheer magnitude takes your breath away. I was pleasantly surprised by the variety of wildlife I saw, which included a couple of wild horses, antelope, rabbits and lots of baboons. By mid morning, the lack of proper food and extreme heat made the last few kilometres a real struggle and I felt sick on a few occasions. Pushing on, the water pipes of the Ais-Ais Resort eventually came into view and the thought of a cold drink and proper food consumed my thoughts. After an exhausting 28 hours and 45 minutes, I was elated to have finished the entire route. The canyon run was everything and more than I expected it to be and is an experience I will never forget. It taught me about the ability to delve deep within myself in the harshest of conditions and push on.

MORE IMPORTANTLY, I PROVED TO MYSELF ONCE AGAIN THAT BEING ADVENTUROUS IS WITHIN MY GRASP. IT IS EXPEDITIONS LIKE THIS, AND THE PROSPECT OF DOING SOMETHING DIFFERENT AND UNIQUE, WHICH MAKE LIFE SO EXCITING.

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SPECIAL THANKS TO MY SPONSOR, NICK VELTHUYSEN, OWNER OF THE SPECIALIST TRAIL RUNNING SHOP RUNNERS REST, IN STELLENBOSCH, WHO SPONSORED MOST OF MY GEAR. •

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RUNNING

Words & Photos: Bruce Viaene, www.bvphoto.co.za

THE 2014 KATBERG ECO TRAIL WENT DOWN IN PRISTINE CONDITIONS AT THE KATBERG ECO

GOLF ESTATE, HIDDEN IN UNTOUCHED MOUNTAINS AND FOREST IN THE WINTERBERG.

KATBERG ECO TRAIL

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HELD ON 21 JUNE 2014, MORE THAN FOUR HUNDRED RUNNERS DESCENDED ON THE ESTATE TO TAKE ON EITHER 4 KM, 10 KM OR 18 KM OF TOUGH TRAIL, WHICH CONSISTED OF TECHNICAL SINGLE TRACK, CASCADING WATERFALLS AND HARD HILLS TO CLIMB.

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The course is designed for hardcore trail runners, as well as those new to the technicalities of trail running. Sitting at just above 1,000 m above sea level, the predominately coastal crowd knew this would be no walk in the park. Powerade provided the perfect watering hole for thirsty runners just before they entered a technical, canopied single track that was littered with exposed roots, fallen yellowwoods and a moss-covered boulder garden. Once they emerged, it was all downhill along a jeep track and finally, the soft cushioning of the golf course welcomed the runners home. Sizakele Dayimani took the lead in the 18 km run from the start and never gave it up, with Mandixole Kalideni and Christo Muller on his heels. Dayimani crossed the line in a time of 01:19:23, four minutes ahead of Kalideni. The ladies race was no less exciting with Sandy Hunter finishing in a time of 1:44:52, just over a minute ahead of second place Kieren Bremner. "This pristine trail brings me back every year and it is definitely food for the soul. I recently completed the Comrades, which made this race quite a challenge, but I still really enjoyed the experience," said Hunter.

The 10 km run was hotly contested with 188 runners taking on the challenge. However, it was James Paul who dominated them all and finished in a time of 00:54:45. In the ladies race, first in was Margaret Mitchell in a time of 01:11:38. Not everyone was racing for the podium though and many were there just to enjoy the adventure that these races bring. "I'm not running fit, but to be out here with my family and enjoying the scenery brings us back every year," commented Michelle Powell. Pony rides, a jumping castle and a 'Treasure Trail' made sure that the young runners were catered for, thus making the entire weekend a family affair.

"RUNNING IN THE MOUNTAINS WITH BEAUTIFUL FRESH AIR – THERE IS NO BETTER WAY TO RUN, THERE IS NO BETTER WAY TO LIVE LIFE," STATED LIAM VICTOR, DIRECTOR OF OUTHERE TRAILS. "I HAVE AN AMAZING TEAM WHO PULL TOGETHER TO MAKE SURE OUR RUNNERS HAVE A JOL." UNDER THE WATCHFUL EYE OF ALDERSON AMBULANCE, EACH RUNNER WAS LOOKED AFTER IN CASE SOMETHING NASTY POPPED UP.

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COMING SOON:

Out The Green Box Night Series, hosted by Outhere Trails. For more details keep an eye on Outhere Trail's Facebook page.

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THIS RACE IS THE EPITOME OF TRAIL RUNNING.

THE CAMARADERIE, FRIENDLY BANTER AND GOOD LAUGHS COULD BE HEARD ALL AROUND THE MOUNTAIN.

"It doesn’t matter how fit you are, we are all out there for the same reason – to enjoy the outdoors," explained Rudi le Roux after completing the 18 km race. When prize-giving came around, the cheers from supportive friends and family erupted as their comrades stood proud on the podium. Cold Castle Lites and juicy hamburgers filled the spot for the hungry trail runners as they soaked up the sun at the end of another successful Katberg Eco Trail. • Visit www.facebook.com/ for full results and photographs.

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RUNNING

Words: Elana Meyer | Photos: Elana Meyer Communication, James Moberly & marathon-photos.com Video: RunCzech

Prague Marathon relay.

CITY

MARATHONS

"IF YOU WANT TO WIN A RACE TRY THE 100 METER. IF YOU WANT TO WIN AN EXPERIENCE TRY THE MARATHON." EMIL ZATOPEK

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Prague Marathon.

LEGEND HAS IT THAT A GREEK MESSENGER, PHEIDIPPIDES, RAN 25 MILES FROM MARATHON TO ATHENS IN 490 BC TO BRING THE NEWS OF A MIRACULOUS GREEK VICTORY OVER THE PERSIAN ARMY. HE RAN ALL THE WAY, DELIVERED THE GOOD NEWS AND THEN DIED. 46 â&#x20AC;˘ DO IT NOW Magazine | #38

At the first modern Olympics, in 1896, the marathon was instituted in commemoration of that fabled run. The very next year, on 19 April 1897, the first Boston Marathon was held, in which John J. McDermott emerged from a 15-member starting field to complete the course (then 24.5 miles, the same distance as from Marathon to Athens) in a winning time of 2:55:10. Then in 1920, the distance was standardised at 26,2 miles or 42,2 km. Now more than a century old, the Boston Marathon is recognised as the oldest city marathon in the world. Over the years, the popularity of marathon running has grown in leaps and bounds, and today there are more than 500 marathons taking place around the world, with the majority of participants being recreational runners. These runners donâ&#x20AC;&#x2122;t run to win. Some run with the goal of just finishing the challenging distance, while others have a time they want to achieve or they have a very strong reason for being there.

Leaders of Prague Marathon at 30 km.

In 1980, I was encouraged by another young runner to enter the Foot of Africa Half Marathon, held in Bredasdorp. Even though I was only 13 years old at the time, I went on to win the race. I loved the experience and challenge and knew that one day I would return to complete the other half and run the full marathon. Since then, I have competed in marathons all over the world, as well as run in marathons for charity, and each time it was an exceptional experience as I crossed the line, totally overwhelmed by emotion and a great sense of achievement. The marathon distance of 42.2 km is challenging, but a marathon is an event that most people can complete if they are well prepared to achieve this goal!

I was recently invited to attend the Prague Marathon. Starting at the Old Town Square in Prague, the route winds through the streets of one of Europe's most beautiful cities and is a spectacular race. The field is limited to 10,000 runners and it takes 15 minutes for all the runners to get off the mark. Classical music fills the square to create a unique vibe at the start, as the runners fill the narrow streets of the Old City and head towards the historical Charles Bridge, where they are serenaded by the wonderful sounds of the Czech musicians. From there, the race snakes make their way through some of the more modern areas of Prague, crossing the Vlatava River on several occasions. After 42.2 scenic and melodious kilometres, the race ends back at the Old Town Square, surround by cheering crowds.ď&#x20AC;´

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Ingrid Kristiansen and Elana Meyer.

I HAD THE OPPORTUNITY TO RUN IN THE MARATHON RELAY WITH THE LEGENDARY INGRID KRISTIANSEN, WHO SMASHED MANY BARRIERS IN THE EIGHTIES TO SET WORLD RECORDS OVER DISTANCES FROM 5,000 M ON THE TRACK TO MARATHON. WE GREW UP A DECADE APART AND THE MANY RECORDS SHE SET BECAME MY TARGETS AND MOTIVATED ME TO RUN FASTER. 48 • DO IT NOW Magazine | #38

So it was amazing to take a walk down memory lane, laugh and enjoy the food and beer while appreciating the bond of friendship that running has created. On the local front, there are a number of fantastic marathons to participate in, and now runners can also look forward to the revitalised Cape Town Marathon. To be held on Sunday, 21 September 2014 in South Africa’s oldest city, the 42.2 km Cape Town Marathon is a prestigious global city race open to a range of running enthusiasts, from elite athletes to social runners.

Along the spectacular route, you will take in the famous natural beauty of Cape Town’s mountains and sea, as well as many of the city’s great attractions. Running in this marathon is a unique way to experience the gorgeous highlights and vibrant spirit of Africa’s most visited and celebrated city. The route is wheelchair-friendly, and the 8 hour cut-off time can accommodate the social runner. With 98 days left, there is enough time to get ready and be a part of the Cape Town Marathon. • For more information on the Cape Town Marathon and to enter, visit www.capetownmarathon.com

FOR NUTRITIONAL AND TRAINING TIPS ON HOW TO PREPARE FOR A MARATHON, SUCH AS THE CAPE TOWN MARATHON, VISIT: WWW.CAPETOWNMARATHON.COM/ PREPARE-MARATHON/

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RUNNING

Words & Photos: Mark Sampson, Thribe Media

Eventual ladies' winner on the day, Danette Smith, managing a smile while staying ahead of the chasing pack.

The 8th edition of the Merrell Outeniqua Traverse presented by Nikwax took place on Saturday, 14 June 2014, with top athletes from across the country arriving in George to compete on one of SA’s toughest trail routes. The

convergence was also due to the fact that the race counted as the Long Distance South African Championship for trail running and the ultimate naming of the SA team to compete later in the year at the World Long Distance Championship in Colorado, USA.

Champion traverse of the

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Runners got to see some very unique terrain,including the old water supply for the town of George.

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Starting from the botanical gardens, various distances were offered by the race organisers, Mountain Runner Events, to accommodate all levels of fitness. The full distance of 38 kilometres was only for the extremely fit and technically adept, as the route took you through the Outeniqua Mountains with three major ascents, slippery river crossings and various scrambles on the edge of eye-popping drop-offs. A shorter

version of 25 kilometres was also available in similar but not as extreme terrain for the less foolhardy. For the beginner trail runners, there was a very comfortable 10-kilometre distance through the forest with some river crossings, making for a perfect introduction to quality single track.

Fortunately the cold front stayed away just long enough to warm the runners in a dramatic sunrise.

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On race day, warm conditions took many of the runners by surprise, with severe cramps and dehydration taking its toll on a number of the long distance entrants. The early stage of the men’s race was dominated by the trio of Thabang Madiba, Michael Bailey and Lucky Miya, all making a bid for the number-one position. With 10 kilometres to go, Thabang put the hammer down to finish strongly in a new record of 3 hours and 42 minutes. He was followed by Lucky Miya in second and Melikhaya Msizi, a newcomer to the sport of trail running, claimed an impressive third. The winners were already showered and relaxing by the time the cold front arrived to bludgeon the back of the field in walls of freezing rain and strong gusts of wind. Just as impressive as the winning time was that of the final finisher in truly miserable conditions, Chris Viljoen in a staggering 9 hours and 23 minutes. With some of the top ladies absent from the race due to injuries, the division was not as closely contested as the men’s. Danette Smith took top honours in a commendable 5 hours and 9 minutes, beating second and third position by 10 and 45 minutes respectively.

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After an initial hard fought 28 kilometres, Thabang Madiba, broke away to win the 38 kilometre discipline in record time.

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With higher than expected temperatures, smiling through the pain was the only option for many of the competitors.

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Winners for the 25-kilometre race were Keith Clark in 2 hours and 25 minutes and Melissa van Rensburg in 2 hours and 46 minutes. Ruan de Jager won the 10 km race in an unbelievable 38 minutes and 20 seconds, with Liz Mills taking it for the ladies in just over 49 minutes. Scratched and bruised, torn and cramped runners enjoyed their complimentary Aquelle water during the festive prize-giving, held in the picturesque botanical gardens. Proceedings culminated in the naming of the team that will proudly represent South Africa at the 2014 World Long Distance Champs, in Colorado, USA, on 16 August. Good luck and bring the trophy home guys! Till next year, do it in Merrell style - get outdoors and stay fit. â&#x20AC;˘

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The Outeniqua Mountains never disappoint,â&#x20AC;&#x2039; offering breathtaking panoramic views of the surrounding countryside.

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HEALTH | FITNESS

Words: Hannele Steyn

Cycling training

mistakes to avoid Injuries and feeling utterly fatigued are often linked to having some kind of medical condition, but a lot of the time it could actually be due to training mistakes.ď&#x20AC;´

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STAYING HEALTHY AND INJURY FREE ARE IMPORTANT, SO LET'S LOOK AT A FEW COMMON MISTAKES: • Too little training time. • Too much, too soon. • Too much all the time. • No plan or programme. • Doing what everyone else is doing. • Following any programme you find on the internet, in a magazine, and the like. • Following too many different people's advice. • Not building up a solid base. • Neglecting your nutrition.

Too little training time This is one of the many common problems because many of us don’t have the luxury of being able to train all day, due to having a job and family to consider. As a result, we can only manage to squeeze in an hour of training a few days each week. With limited time available to do what we love doing, we feel the need to make the most of that hour and go hard all the time. If we are not completely exhausted after a training session, we think it was a waste of time. Doing intensity work all the time will result in poor performance in the long term or getting sick or injured. The reason for this is that the basics of getting better is to stress the body and then give it time to adapt, meaning after a hard session we need an easier session. No session at all after a hard day of training is also not the goal. Solution: Rather structure your three or four sessions in a week around a hard, easy regime and on the weekend do your slow, long mileage.

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Too much, too soon When you push yourself too hard, too soon, you won't build up a good base foundation for when you start to do your intensity training. If you don't allow yourself to follow an easier phase of build up for a few weeks before you start to push, you will burn out sooner rather than later. Solution: You need at least eight weeks of building up to riding for the maximum amount of time you have available, at a low heart rate of between 50% and 75%. Your heart is a muscle that needs to get strong before it can be pushed to high-intensity levels. Remember, no single work out is the key to success, you need a base first and then interval sessions, and most important is to follow a consistent training regime.

No training plan To train without any plan or programme will eventually leave you demotivated and following each and every piece of advice or training plan on the internet. If you have your own training plan, you won’t get sucked into all your riding buddies' sessions or be confused by the different opinions that are out there. It is better to listen to one person so that when things don't go right, you know where the mistake came from. Solution: Get hold of a coach or find a step-by-step programme on the internet (not just a one-week programme). Having a plan is also very motivational because you can go out every day knowing what you have to do and it helps you to plan for races.

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Neglecting your nutrition Training is one thing, but don’t make the mistake of following a great training programme and then neglect your nutrition. You need a healthy body to be able to exercise and perform at your peak. Solution: Make an appointment with a nutritionist and find a diet/lifestyle that fits into your daily requirements. Start by following a 'balanced' diet of ENOUGH protein, carbs and good fats. Don’t jump onto every new diet fad that comes along. As sports people, we need low GI carbs for energy, enough protein for muscles and good fats for all cell functions.

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So before you jump on your bike and start training, think long term and remember that it is about having a passion, then a plan and then following that plan consistently. •

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MOTORING

Words: Simon Bruton | Photos: Simon Bruton & Kevin Sawyer, www.kevinsawyer.co.za

Photo credit: Kevin Sawyer

Durban was transformed into a petrol-head heaven for two days as motoring enthusiasts from KwaZulu-Natal and beyond descended

on the Moses Mabhida Stadium to catch the world’s most popular motoring show when it returned to the east coast for a third year.

TopGear 21-22

JUNE 2014

FESTIVAL DURBAN

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Photo credit: Kevin Sawyer

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Held on 21 and 22 April, the 2014 Top Gear Festival had high standards to maintain following the success of last year's show, which reportedly attracted 67,000 enthusiasts from all over South Africa. As I walked through a packed parking lot at Kings Park Stadium and saw that every second car was the performance version or, at the very least, had racing stripes, low profiles or after-market accessories, I knew this was no ball game, and my steps quickened. At the entrance, my 2012-entry-queue woes were quickly dispelled, and after surveying the layout changes, I set about securing a good viewing spot for the Street Circuit show. I'll never forget the spine-tingling experience in 2012 of listening to the Mercedes Petronas AMG F1 car tearing around the street circuit; the distant echoes as it tore past Suncoast, a momentary silence on the last hairpin bend, and then the rapid-fire gear shifts down the long, main straight. The noise and speed were terrifying, but most mind blowing of all was standing at a hairpin bend and watching the F1 car approaching you at breakneck speed, the throttle open until virtually the last moment, and you are thinking, "Oh no, surely he is making a mistake?" Despite the screaming howls of the engine and crazy speeds reached, you could see and hear that the driver was unable to unleash the full fury of the F1 car on the tight and bumpy street circuit.ď&#x20AC;´

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Photo credit: Kevin Sawyer

Back to this year, my anticipation turned to disappointment when the Street Circuit show ended with no sign of an F1 car. But not for long because it was time to grab our front-row seats for the Top Gear Live show. I guess one of the oldest stage tricks to win over a crowd is to say, "This is our favourite venue in the world."

But in Jeremy Clarkson’s case, at least, it’s no lip service. The proof is in the photos and his comments about 'the prettiest stadium in the world' that he posts on Twitter without fail on each visit to our sunny shores.

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The Top Gear Live show didn’t disappoint, keeping the audience on the edge of their seats and in fits of laughter. One of the many highlights of the show was seeing James May in his ‘eco friendly’, self-designed and constructed electric car made out of old washing machines. The uncontrollable laughter was sparked by the sight of James sitting in the drum of an old top loader, with only his head sticking out, while being rocked about in the old, poorly-balanced washing machine. And if that wasn’t funny enough, he came hurtling past us out of control because Jeremy had inadvertently (or so he claimed) set the machine to spin cycle!

The live show included an exclusive world premiere video celebrating their most chaotic and dangerous moments over the past 12 years, which reduced any die-hard Top Gear fan to tears of laughter and pride.

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Photo credit: Simon Bruton

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Buzzing with excitement after the stadium show, I went in search of some more motoring delights at the various stands and actions zones. There was a veritable feast for every motoring taste, with many interactive activities on offer,

including the Auto Trader drift rides, the Toyota Yaris extreme thrill ride, an AMG master-class demo and Harley Davidson demonstration rides. There was also an F1 simulator drive, where if you beat the Stig you stood a chance of winning a trip to France for a Lotus F1 Team experience. While on the hunt for more action, I came across a Lotus F1 car dangling vertically from a crane that was more than 120 m high. This was the Stig's much-anticipated bungee jump in an F1 car. It looked like the crew was setting up and testing the bungee jump rig by lowering and raising the car and then bouncing it until the nose stopped just short of the ground. But wait, is that a white helmet up there in the car? Is that the Stig in there or just a dummy? Surely not the Stig, as the car had been dangling vertically for more than 10 minutes. Finally, the F1 car was lowered back down and onto terra firma. There was no movement, so it couldn't have been the Stig. Then, just as if a switch had been flicked by remote control, he stood up and climbed out of the racer and into the back seat of a waiting car. It all happened so quickly that there wasn't enough time for even the most skilled mobile phone addict to snap a selfie with the famous white figure in the background.ď&#x20AC;´

Photo credit: Simon Bruton

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At one stage, while exploring the action zones, I was sure I heard the distant but unmistakable sound of a F1 engine firing up. Taking no chances, I sprinted through the crowds to the street circuit. No sooner had I secured a good view than the mix of various racing machines slowed to red flags, indicating an accident. This is the second Top Gear show where I’ve witnessed an injured F1 car suffer the indignity of being towed away, perhaps a victim of the tight and bumpy circuit. The first occasion was in 2012, in a spectacular, nail-biting race between a brave Colin Lehmann on a Kawasaki ZX10 race superbike and Sam Bird (Mercedes test driver) in the Mercedes Petronas AMG F1 car. A misunderstanding (and lack of indicators on F1 cars) saw Colin sliding into the side pod of the F1 racer, which was making a hasty retreat back to the pits. I guess these pedigree F1 steeds are just not made for South African roads.

Overall, the organisers did a great job and if the show returns in 2015, I will definitely be there. •

Photo credit: Kevin Sawyer

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BLACK EDITION

KEY CAMERA SPECS 2.7K Cinema 30 / 1440p48 fps 1080p60 / 960p100 / 720p120 fps 12MP / 30 fps Burst Wi-Fi Built-In Wi-Fi Remote Included GoPro App Compatible Also available in White and Silver Editions.

Pro Low-Light Performance

Wear it. Mount it. Love it.™

LCD Touch BacPac™

Wi-Fi Remote

www.omnico.co.za

The Frame Mount

Head Strap Mount

Handlebar/Seatpost/ Pole Mount

Chest Mount, aka “Chesty”

Helmet Front Mount

Adhesive Mounts

WATER SPORTS

Words & Photos: Andrew Kellett

YOU’VE SEEN THE ADVERTS WITH KAYAKERS FLYING OFF WATERFALLS,

then resurfacing gracefully and sharing a smile with a group of preppy friends on the bank. Is this real? Well yeah, it can be.

SO YOU WANNA BE A

KAYAK SUPA STAR?

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JUST FOLLOW THESE FIVE EASY STEPS AND YOU’LL BE FLYING THROUGH THE AIR BEFORE YOU KNOW IT. WELL, MAYBE A LITTLE WHILE LONGER THAN THAT. 1. Make contact with someone in the know. Visit an outfitter/expert and try out the sport before buying heaps of equipment. 2. Buy the best equipment you can afford. Kayaking has a very reasonable initial outlay for equipment and the kayaks never need a service - unlike a mountain bike! 3. Get the best training you can afford. This will kick start your progress in the sport. The better you learn first time round, the easier it will be on the water with your mates. 4. Get on the water. Even if it is flat water or the sea, any paddling will speed up your progress to becoming a star! This is not something you can learn on Youtube. 5. Paddle within your limits. Don’t be tempted into running harder rivers than you should. You will lose equipment and dent your confidence.

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Ok, so you now have a plan. Let's talk gear. Depending on which environment you plan to paddle in, you will need some basic equipment. Kayak - These come in three forms. Playboat, river runner and a creek boat. I use a Fluid Bazooka for creeking and a Fluid Dope for playboating. Both are locally designed and available from Paddlezone. Buoyancy bags - Kayaking is a progression between swims. Even the good guys get to swim, so be prepared! If your boat floats high out the water, it will be less likely to get damaged. Here, I use Palm buoyancy bags, which are very durable. Available at www.paddlezone.co.za. Paddles - There are different paddles for the kayaks mentioned above, but when starting out one will do. I would also suggest a basic paddle, as this is probably the one thing that can get damaged or lost.

I use a Stikine bent shaft from Werner paddles USA. You could also try the Desperado when starting out. Available from Paddlezone. Splash cover - As you will notice when you get your kayak, it has more than one hole in it. One is a drain plug and the other is the cockpit where you enter the kayak. For obvious reasons, this will need to be sealed before launching into the water. You can wear a neoprene spraydeck or splash cover and then seal it around the cockpit once you are sitting in the boat. I use SEALS pro rand deck from the USA. It's never let me down and super dry. Available from Paddlezone.

PFD (personal flotation device, not a PDF) This is what floats you when you are no longer with your kayak, and it also adds protection to your torso when paddling around rocks and scouting. This is a non-negotiable for kayaking, even in the sea! I use a Palm Equipment AMP PFD from the UK. It is durable, stylish and functional. Available from Paddlezone. Helmet - When starting out, you are going to spend some time the wrong way up, so do yourself a favor and spend some money on this item. I use a Sweet Protection helmet from Norway. These are super stylish and keep the sun off your face. Also look at WRSI for a wide selection, including a full face. Available from Paddlezone.ď&#x20AC;´

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Left: Atom Saffron. Middle: Fluid Kayak Bazooka. Right: Palm BA150 Amp Saffron.

THESE ARE THE BASICS TO START OUT, BUT IF YOU HAVE SOME BUDGET LEFT OVER OR WILL BE PADDLING COLD WATER, YOU’RE GOING TO WANT TO LOOK AT THE FOLLOWING: Base layer - You will need something warm under your paddle jacket and for this there are a couple of options. There is the 200 g weight Ice Breaker base layer that's imported from New Zealand. It is wool and will keep you warm and dry.

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Comes in long pants as well. Otherwise you could go for a onesie and be in fashion. The Tsangpo from Palm is a great buy. I use both depending on the conditions, and they are available from Paddlezone. Dry paddle jacket - This is designed to keep the water out with a neck seal, wrist seals and a double waist seal. If you are a top paddler and not rolling much, you can pretty much stay dry. I use Palm Equipment Atom dry top to stay as dry as a bone. Available from Paddlezone. Dry pants - The same as for the paddle jacket, but with built-in, waterproof socks so that your feet stay dry when wading through water. It also helps reduce wind chill when you are scouting in bad conditions. I use Palm Equipment Ion pants, which are dry and comfortable to wear. Available from Paddlezone.

Elbow guards - These are essential when you start hitting the steeper, gnarly runs with loads of rocks. It will save you from many bruises and even protect your jacket. Brand new on the market are the elbow pads from G-form. Available from Paddlezone. Water shoes - These need to be light, have a good grip and are easy to dry. You'll be heading out of the city, so be prepared for some miles in the bush and invest in some good shoes. Vibram Fivefingers have a wide range of slim fitting shoes that are ideal for kayaking and the outdoors. Available from Vibram Fivefingers. Safety equipment - Necessary to look after you and your paddling buddies. This is how it works: You get to a tricky rapid and your mates set up safety for you to run through.

Once you’re down, they head to their kayaks and you look after them. Yes, ‘Kayaking Buddies’. So before you jump on your bike and start your training, think long term and remember, it is about having a passion, then a plan and then to follow that plan consistantly. Dry bag - This will prove vital for carrying your precious kit around. It is always a good idea to carry your mobile with you in the outdoors, in case you need to alert someone in an emergency. I use a wide range of dry equipment from Sea to Summit. Cell phone pouch, 5-litre dry bag and a large harnessed dry bag that's ideal for travelling. Available at Paddlezone and Adventure Inc. Outdoor first aid - A small kit should be carried by at least one boat on the water, unless you are close to road access. I use a 5-litre Sea to Summit with basic first aid contents. Available at Paddlezone and Adventure Inc.

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RIGHT, NOW YOU'VE GOT THE GEAR, GET THE BEST TRAINING YOU CAN AFFORD. HEARD THE SAYING, 'YOU GET WHAT YOU PAY FOR'? THIS IS WHAT YOUR TRAINING SHOULD INCLUDE. Session 1: 2 hours - kayak rolling and basic introduction to equipment. Session 2: 2 hours - paddle strokes and body position and rolling. Session 3: 1 day - river features and hazards, scouting, paddling in moving water, flip drills and recovery in moving water. Session 4: 1 day - safety and basic rescue.

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These sessions can be combined into one training weekend, however I suggest the rolling is done separately as you will get cold and tired very quickly and will not benefit as much from the rest of the day’s work. Paddlezone runs full a weekend course that's aimed at beginners and intermediates. See you on the water soon! • Andrew Kellett is a five-time National Freestyle Kayak Champion and an accomplished expedition kayaker with many first descents under his belt. In 2012, he started exploring the sport of WWSUP on rivers.

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MULTI SPORTS

Words: Ico Schutte | Photos: © Red Bull Media House

Solo category race winner Paul Romero tackling the slopes of Grouse Mountain. Photo credit: © Mason Mashon / Red Bull Content Pool

IN THE THIRD RENDITION OF THE RED BULL DIVIDE & CONQUER EVENT, A MULTI-DISCIPLINE ENDURANCE RACE, competitors have the option of braving it as a solo race. "A bit terrifying," said adventure athlete Will Gadd. And terrifying it was!

BEAUTIFULLY BRUTAL RED BULL DIVIDE & CONQUER 2014

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HELD ON 8 JUNE 2014, THE RACE CONSISTS OF A 12 KM MOUNTAIN RUN, WHEREBY RUNNERS ASCEND MORE THAN 2,000 M OF GROUSE MOUNTAIN AS THEY MAKE THEIR WAY UP TWICE.

It is then followed by a 25 km mountain bike ride on the legendary North Shore trails of Vancouver. For the final stretch, athletes paddle their way down the canyons of the Capilano River.

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First up was the mountain running portion of the race that began from the Cleveland Dam in North Vancouver. Photo credit: ÂŠ Dan Carr / Red Bull Content Pool

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WE STARTED AT THE CLEVELAND DAM, A SCENIC AREA IN THE MIDST OF TOWN. THE RUN TOOK US UP GORGEOUS TRAILS THAT MEANDERED THROUGH THE BEAUTIFUL FOREST ON GROUSE MOUNTAIN. Although I suspect that not many athletes savoured the views, as the run was physically violent and difficult. The last two kilometres went straight up a steep trail and just when you thought you'd reached the top, it just kept on going. After two hours of battle with the mountain it was time for a new weapon, exchanging running shoes for my Cannondale mountain bike.

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Ed McCarthy nears the end of the running stage during Red Bull Divide and Conquer. Photo credit: © Dan Carr / Red Bull Content Pool

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Once racers summited Grouse Mountain, next up was the mountain bike portion of the race featuring some of the North Shore's most famous trails. Photo credit: © Mason Mashon / Red Bull Content Pool

THE MOUNTAIN BIKE LEG STARTED OFF WITH AN EASY 5 KM DESCENT DOWN FOREST ROADS BEFORE ENTERING THE FIRST TRAIL, APTLY NAMED 'THE EXECUTIONER'. THE TRAILS WERE OF EXTREME DIFFICULTY AND ALL MARKED BLACK DIAMOND. Going down and

going up was equally tough, as the trail is littered with rocks and roots. By this time the magnitude of the run was wearing on my legs and I struggled to make progress on the hard climbs. I lost focus for half a second on the downhill and ended diving over the handle bars on a steep drop, which resulted in some minor cuts and bruises. Exhausted, I got back on the horse to finish the bike leg with a brutal hike-a-bike section, to arrive at the second transition after five hours of total racing.

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THE KAYAK LEG GETS THE ADRENALIN PUMPING WITH A MASSIVE THREE-METRE SEAL LAUNCH INTO THE GLACIAL WATERS BELOW. This year, unfortunately, the

water level was very low, making the paddle easier on a technical level but much harder physically, as there were long stretches of flat water to power through and many rocks to scrape over. The Capilano River makes its way down pristine canyons and through coastal rainforest, to the finish line at the beautiful Ambleside Park. To add a final touch of brutalness, we had to paddle out into the ocean and around two buoys before heading back to shore for the finish. Exhausted but satisfied I crossed the finish line after just over six hours of racing. In true Red Bull fashion, only two competitors out of the seven that started in the Solo category finished.

Ico Schutte kayaks down the Capilano River. Photo credit: © Bill Hawley

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After conquering the waters of Capilano River, racers had to come ashore at West Vancouver's Ambleside Park and make their way to the finish line. Photo credit: ÂŠ Dan Carr / Red Bull Content Pool

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Podium celebrations for the winning teams of Red Bull Divide And Conquer in Vancouver, British Columbia, Canada on June 08, 2014. Photo credit: © Dan Carr / Red Bull Content Pool

WHEN THE DUST HAD SETTLED, THE TOP THREE PODIUM PLACES FOR THE TEAM CATEGORY WENT TO THE FULL DUDEMEN, ROCKY MOUNTAIN BIKES AND TWO COLIN'S AND A NICK, RESPECTIVELY. THE SOLO CATEGORY WAS WON BY PAUL ROMERO, FOLLOWED BY MYSELF IN SECOND PLACE. • For more information about the race and full race results, visit www.redbull.com

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BALL SPORTS

Words: Eunice Visagie | Photos: Various photographers

HOCKEY WORLD CUP WIDENING GAP A CONCERN FOR LADS' SMITH IT WAS GREAT ENDING THE HOCKEY WORLD CUP IN ONE PLACE HIGHER THAN THEIR WORLD RANKING, but for the South African men’s hockey team - known as the Lads - it’s clear that the gap between them and the rest of the world is getting bigger.

SA captain Austin Smith reflects on what might have been after South Korea were fortunate to come away with a goalless draw during a Group B match at Hockey World Cup 2014 in The Hague, Netherlands in June. Photo credit: Stanislas Brochier

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THE NETHERLANDS (WOMEN) AND AUSTRALIA (MEN) WON THE 2014 WORLD CUP RECENTLY HELD IN THE HAGUE. THE AUSTRALIANS WERE THE DEFENDING CHAMPIONS, WHILE ARGENTINA, THE DEFENDING WOMEN’S CHAMPIONS, FINISHED IN THIRD PLACE. SOUTH AFRICA'S MEN FINISHED ELEVENTH, WHILE THE WOMEN FINISHED NINTH. According to the Lads’ captain Austin Smith, ending the tournament in eleventh place, while their world ranking is twelfth, is the single most positive aspect of the World Cup for the team. The concern though is the widening gap to the rest of the hockey teams in the world. “The gap between ourselves and the rest of the world is beginning to widen due to a large majority of the teams training full time, where in the past that was only the case with a handful of teams. Competing against teams who train full time is incredibly difficult and showed in some of our results.” The Lads beat only Malaysia during the World Cup, in the play-off game for eleventh place. They also drew with Korea. There is no denying the high standard and quality of play during the World Cup. And even though South Africa conceded a lot of goals and did not score that many, Smith identified the opportunity to learn as a positive aspect of the tournament. “Playing at major tournaments always gives you a good understanding of areas you need to improve on as a team and as individuals. One area where we are clearly behind is in defending one on one, we are not at an international standard. This makes putting a team under any sort of sustained pressure too difficult because we are eliminated and the pressure is gone. The same can be said for our own attacking one on one's. We don't have enough players who are skillful enough to eliminate players, win penalty corners, create and overload or score.”

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South Africa drag-flick king Justin Reid-Ross celebrates his hat-trick inside six minutes in the World Cup 11th/12th place playoff against Malaysia at Kyocera Stadium in The Hague Thursday as Lloyd Madsen (left) joins in. SA came back from 1-0 down at half-time to win 6-2. Photo credit: Grant Treeby

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CONCEDING 21 GOALS TO THE 2 SCORED DOES NOT PAINT A PRETTY PICTURE. AND SMITH IS IN NO DENIAL ABOUT THIS. “An argument

can be made for us ending higher than our world ranking and coming close in the Korea game, but I certainly wasn't dreaming of eleventh place leading up to the World Cup. I would have been happier had we been more competitive in the rest of our pool games and at least had a chance of causing an upset late on in the game if our opposition hadn't been on their best form. Having said that, we were up against professional teams who had been preparing together at a number of camps, so I can't be too hard on the team.” The standard at this World Cup was really high, but that doesn’t mean Smith is willing to use that as an excuse for not achieving a higher place. “The standard certainly was far higher than what I experienced in India in 2010. I have mentioned the growing gap. The difference between teams who have been preparing full time compared to those who just arrived in The Hague was clearly evident. I don't think I will ever arrive at the tournament hoping and playing for anything less than gold, but if I take a step back and look at where we are currently with SA hockey, I think if we had finished in the seventh-eighth play-off game that would have been a gold medal for us.”

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Clint Panther (right) is congratulated by striker Julian Hykes, after scoring a brilliant goal against Argentina in the men's Group B match at Hockey World Cup 2014 in The Hague, Holland. Photo credit: Stanislas Brochier

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World-record goalscorer Pietie Coetzee retired at the end of the tournament, with 282 international goals, having played 287 games for her country during a career that spanned over 19 years. Photo credit: Plate Pictures

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While the South African team qualified to earn their right to play at the World Cup, participating in The Hague would not have been possible without the support from sponsors. The Lads almost had to watch the tournament as regular spectators. “Having DLA and SuperSport join Mugg and Bean meant we were able to attend the tournament, otherwise I would have joined the masses back in South Africa as a spectator because we simply didn't have the funding without their support.” The biggest challenge is to close that growing gap. “The key is to try and grow those sponsorships into something more formal so we can prepare for tournaments in a similar fashion to the rest of the world,” said Smith. The women’s team of Marsha Cox, who has a full-time sponsor in Investec, finished ninth, one place higher than the previous World Cup and two places higher than their eleventh place on the world rankings. They scored 11 goals and conceded 16. They managed to beat third-ranked England. It was also the last showing of the legendary Pietie Coetzee, who retired at the end of the tournament. She ended the tournament with 282 international goals, having played 287 games for her country during a career that stretched over 19 years.

NEXT UP FOR THE SOUTH AFRICAN HOCKEY TEAMS IS THE COMMONWEALTH GAMES IN GLASGOW, SCOTLAND, WHICH START ON 23 JULY. GOOD LUCK TO BOTH TEAMS AND FLY OUR FLAG PROUDLY. •

THE COMMON WEALTH TEAMS ARE: Men: Andrew Cronje, Jean-Pierre de Voux, Timothy Drummond, Jethro Eustice, Rhett Halkett, Julian Hykes, Lloyd Norris-Jones, Robin Jones, Ignatuis Malgraff, Clinton Panther, Taine Paton, Wade Paton, Erasmus Pieterse, Jonathan Robinson, Austin Smith, and Lungile Tsolekile. Women: Quanita Bobbs, Tarryn Bright, Dirkie Chamberlain, Bernadette Coston, Marsha Cox, Sulette Damons, Illse Davids, Lisa-Marie Deetlefs, Lilian du Plessis, Celia Evans, Lenise Marais, Jade Mayne, Shelley Russell, Kathleen Taylor, Nicolene Terblanche, and Anelle van Deventer.

SA's Bernie Coston after Germany's second goal following a penalty corner. Photo credit: Frank Uijlenbroek

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FINAL WORLD CUP STANDINGS: Men: 1. Australia 2. Netherlands 3. Argentina 4. England 5. Belgium 6. Germany 7. New Zealand 8. Spain 9. India 10. Korea 11. South Africa 12. Malaysia

Women: 1. Netherlands 2. Australia 3. Argentina 4. USA 5. New Zealand 6. China 7. Korea 8. Germany 9. South Africa 10. Japan 11. England 12. Belgium

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HEALTH | FITNESS

Words: Tori Leckie, www.fitchicksandfastwomen.com Photos: Kamalaya Koh Samui, www.kamalaya.com

I think I’m safe to assume two things about every reader of DO IT NOW Magazine.

Firstly, we all hope to live long and active lives. And secondly, we’re sometimes excellent at working hard, training hard and playing hard but when it comes to downtime, quality rest and relaxation, we score an epic fail.

Take time to

chill

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I know I’m not the only stereotypical type A out there. The thing is abundant sleep, nutrient-dense fuel and a break from high-impact training and our hectic 24/7 lives really does bring us improved performance in the long run (no pun intended). It certainly helps to recharge the batteries, reboot our systems, improve our motivation levels and create a surge in our overall health, vitality and wellness levels. I’ve just returned from one of the most idyllic spots on the planet, where I’ve been doing just this. Tucked away in a beautifully secluded spot in the southeast of Koh Samui, Thailand, award-winning wellness retreat and holistic sanctuary Kamalaya is the sort of place you dream about, you know, when suffering in a long race and you transport yourself far away to utopia. This is Kamalaya!

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Centred around a Buddhist monk’s cave, the place is perched on a hill, overlooking the ocean and wrapped up in tropical vegetation, streams, boulders, rocks and trees. www.doitnow.co.za • 115

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It’s a sanctuary where beyond the stunning villas nestled amongst the trees, beyond the incredible food, beyond the hospitality and friendliness that redefines both, beyond the perfect pools and idyllic beach, is a world-class wellness centre where you can immerse yourself in complete and utter decadence to soothe your body, mind and soul. With programmes like Detox and Stress & Burnout to Personal Yoga, Optimal Fitness, Emotional Balance and Embracing Change, you’re truly spoilt for choice.

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Beyond your chosen programme, there’s a weekly timetable of other activities to dip in and out of as you wish. Think group yoga, meditation, Pilates, tai chi, circuits and various wellness workshops. The gym is fantastic too and the steam and plunge pools are the perfect place to chill out at the end of the day. There’s a library, art gallery, regular movie showings, cookery classes and regular cultural events, as well as year-round visiting practitioners, all experts in their field who offer holistic healing and alternative medicine treatments.

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It was, in fact, a fellow ultra-running friend who introduced me to the place. I was here last September, fresh off the podium from Indonesia’s Bromo Marathon. This time I arrived far from fresh off the podium, but certainly following a crazy few months; think moving country and continent, moving house (again), applying for another residency visa, falling in love… and all whilst trying to keep on top of work, charity, running, yoga, travel and other commitments (phew). But again, within a day, I felt totally renewed. It’s so peaceful, so quiet, a little slice of paradise to detach from our digitally driven lives and give our bodies a well-deserved rest. An integral feature at Kamalaya is their astounding cuisine. The entire menu has been designed to be healing in function, refreshingly wholesome, uniquely creative and organic wherever possible. All foods and juices are served as close to their natural state as possible. No processing, no additives, no artificial flavours. Fresh herbs and spices are used abundantly and every dish has been designed and created to be low allergenic, low-inflammatory and low glycemic.

Everything on offer is ridiculously healthy but somehow, you spend ages pondering over the menu at each meal because everything sounds so moreish. Junk in, junk out. Quality in, quality out. We certainly can’t ever expect to hit peak performance if we’re not paying attention to our nutrition. The formula for optimal performance full stop requires regular physical activity, plentiful sleep and foods that promote health and wellness, and everything on the menu at Kamalaya does just this. I find myself recommending Kamalaya to, well, pretty much everyone I know, and for good reason. For those with SA passports, Thailand should be high up on your list when travel’s concerned, as it’s one of the few places that gives an effortless visa on arrival. It really does take a visit to truly discover the sense of calm and peace it invokes, the inward reflection, the physical lightness, the

nutritional wellness, the mental clarity… I could go on. The word Kamalaya says it all, kamal meaning lotus and alaya, realm, an ancient symbol for the growth and unfolding of the human spirit. Finally, back to the start of this article and the assumptions made of all readers hoping for long and active lives and our failure at times to really take time out. If ever there was a place to promote the former and enable the latter, then it is at Kamalaya. It really is. •

• Emirates, from Durban, Cape Town and Jo’burg to Bangkok via Dubai - www.emirates.com • Bangkok Airways, from Bangkok to Koh Samui (one hour shuttle) - www.bangkokair.com • Kamalaya, Koh Samui - www.kamalaya.com

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Words: Alan Hobson | Photos: Courtesy of Angler & Antelope

SUNNY SKIES & ARMCHAIR FLY FISHING

WHEN YOU ARRIVE AT A DAM IN WINTER, YOU WILL OFTEN SPOT GROUPS OF FISH CRUISING AROUND the water's edge looking for a suitable area to erupt into spawning. They are not being hospitable by showing themselves, even though they don’t appear to be concerned about you, they are completely distracted by the call of nature.

Armchair fly fishing during the evening rise.

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SUNNY SKIES & ARMCHAIR FLY FISHING

Armchair fly fishing is a more effective way to catch those elusive trout.

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WINTER CONDITIONS BRING ABOUT SPAWNING TROUT THAT ARE DRIVEN BY HORMONES AND SURVIVAL INSTINCTS. WHILE THE HENS ARE ACTIVELY LOOKING FOR SUITABLE SUBSTRATE TO DROP THEIR EGGS, THE COCK FISH ARE ALL TOO EAGER TO ADD THEIR MILT TO THE BREEDING PROCESS. Using orange coloured flies that are associated with eggs, spawning and aggression, fly fisherman tend to fish attractor patterns and retrieve the fly a lot faster, capitalising on the aggressive behaviour of the fish.

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When armchair fly fishing, position yourself out of the wind or with your back to the wind and the sun. Better still, try and find a spot behind some long grass to camouflage yourself.

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A caseless caddis imitation.

www.wildflyfishinginthekaroo.co.za

Tel: 042 243 3440 Fax: 086 671 6146 Cell: 082 375 4720

WILD FLY FISHING IN THE KAROO SOMERSET EAST

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WINTER ALSO MEANS THAT CERTAIN INSECTS ARE MORE ACTIVE THAN OTHERS AND ARE THEREFORE MORE READILY AVAILABLE ON THE TROUT'S MENU.

The success of fly fishing is largely dependent on your power of observation and being able to identify which insects are most prevalent, but at the sight of frolicking fish we somehow lose our focus and become oblivious of nature's kitchen occurring at our feet. The goggas that make up the ‘nouveau cuisine’ of the fish’s diet, in winter, are Diptera (flies), specifically midge larvae (either olive larvae or blood worm). There is also an abundance of water beetles, Coleoptera, predacious diving beetles, whirligig beetles and water scavenger beetles, as well as Hemiptera (bugs), known as corixa or water boatmen and back swimmers. Trichoptera, known as caddis flies or aquatic moths found in the water as larvae, are either cased or caseless.

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On a recent fishing trip, I was sucked into the mode of frantically casting and stripping attractor patterns. The less successful I was the faster I got the fly in the water and the quicker I retrieved the fly. It must be that beanie one wears to protect one’s head and ears against the winter chill that puts blinkers on one’s brain and defrosts any logical thinking, or it could be the fact that one needs to increase one’s body temperature, hence casting furiously. Whilst you will catch the odd fish that gratuitously takes your fly out of aggression, we somehow stick to the same techniques all day; cast and strip, fast - and we thought fish had a brain the size of a pea! There is an easier way or certainly another more effective way. Next time take an armchair, position yourself out of the wind or with your back to the wind and the sun and sit like a rock rabbit (dassie). We can learn a lot from our fellow mammals and their habits in winter.

Winter waters in Hogsback.

SUNNY SKIES & ARMCHAIR FLY FISHING First, it feels great to have the warmth of the winter sun on your back and the wind blowing from behind you, as you can use the wind to improve your casting distance. Second, by sitting down you lower your profile at the water’s edge and are not so visible. Better still, try and find a spot behind some long grass to camouflage yourself. Third, the feeling of melting into some degree of normality with a fly in the water has a certain appeal to it. As for the technique, go natural and string an array of flies on a long leader of about 12 feet, using a dropper system. Attach the midge larvae imitations to the point of your leader, as they will lie on the bottom in amongst the weed. About 3 feet from the point fly, attach a caddis fly imitation as it will look as though it has left the bottom or the weed on natures’ course to the next stage of its life cycle, drifting mid water. Three feet above that, attach a small water beetle or bug imitation. Present your menu of flies along the edge, preferably near weed or structure,

and leave it there. As the fish cruise the margins, they will very often feed on naturals, thus providing a higher success rate of hook ups. Often, the wind action against your fly line lying on the surface does enough to titillate your flies to life. You can twitch your flies every now and then if there is no wind, preferably when you can see the fish coming in the direction of your offerings. While your mind melts as you bask in the sun, keep an eye on your line as you will see it tighten gently; the takes are usually very subtle. If you feel the line tighten, lift your rod to set the hook and hold on as you awaken into the reality of ‘pumped’ winter fish. • Sources: Aquatic Invertebrates of South African Rivers by A Gerber and MJM Gabriel, • available from the Department of Water Affairs. • Guide to aquatic Trout foods by Dave Whitlock, available from www.netbooks.co.za

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HEALTH | FITNESS

Words: Schalk van der Merwe, Biokineticist

INJURY PROOF YOUR LEGS WHETHER YOU ARE RUNNING, CYCLING OR MAKING YOUR WAY THROUGH THE

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LATEST GYM-TRAINING CRAZE, LET’S FACE IT, YOUR LEGS ARE BOUND TO TAKE A POUNDING.

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IF YOU ARE ANYTHING LIKE ME, YOU WELCOME THAT BURNING SENSATION IN YOUR QUADS AS YOU COMPLETE

YOUR LAST SET OF JUMPING SQUATS OR THE ACHE IN YOUR CALVES AS YOU MAKE YOUR WAY UP A STEEP HILL. THE PAIN YOU FEEL THE NEXT DAY AS YOU BEND OVER TO PICK UP THE MORNING PAPER LEAVES YOU WITH A GREAT DEAL OF SATISFACTION. SORE IS THE NEW SEXY, RIGHT?

The pain you feel after an intense workout is called delayed onset muscle soreness (DOMS), and it's a muscular response to unaccustomed strenuous exercise. But as with any activity, our bodies are programmable. So if you do the same sequence of exercises on a daily basis, the muscles will learn to cope and over time it becomes easier and easier. However, the fitness and training world is now advocating that we should ‘shock’ our bodies by doing something new and progressively overloading our training by going heavier, faster for longer or increasing repetitions. Technically, this is all good and well, but I recommend you proceed with caution.

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IT IS USUALLY WHEN WE DECIDE TO SHAKE

THINGS UP A LITTLE THAT UNWANTED INJURIES OCCUR. And there is nothing worse or more demoralizing than the onset of an injury just when it seems that you are making serious progress with your training. In my professional opinion, there are a few standard exercises that should form part of your regular leg programme to ensure that your biomechanics stay in check. These exercises, as described below, should be performed at least two to three times per week, to help injury proof your legs. 1. CLAM EXERCISES

This exercise is designed to target the little muscles that sit deep inside your buttocks. Pelvic stabilisers are very important in pretty much every weight-bearing activity. If these muscles don’t ‘fire’ correctly, you will begin to overload the muscles and this could lead to hip and knee problems. The exercise is done as follows: Lie on your side, knees slightly bent and on top of each other. Tie a band around your knees. Keeping the feet together, lift your top knee towards the ceiling against the resistance of the band then slowly lower it back to the starting point. Do 50 reps on each side. You should feel a deep burn within the glutes.

2. FOAM ROLLING

It’s a fact! Tired, overworked muscles become tight and sore. I most certainly cannot afford to indulge in a massage on a daily basis, so what’s the next best thing? Foam rolling. It only takes five minutes a day and works on your ITBs, quads, calves, hamstrings and glutes. Simple, effective and efficient. The exercise is done as follows: The idea is to roll away the tension. Place the affected part of your body over the roller and gently roll backward and forward, finding some pressure points along the way. Continually work on the pressure point until it is less painful. Repeat this process for 2 to 3 minutes. If you are unsure of the technique, feel free to consult a physio, biokineticist or qualified personal trainer to show you the ropes.

3. CALF RAISES

Strengthening your calf muscles will allow for a more stable running gait and help prevent cramping. In addition, your power will improve when doing exercises like box jumps. The exercise is done as follows: Calf raises are most effective when done on the edge of a step, and your body weight is usually sufficient. If you are a beginner, start with both legs together and do three sets of 15 reps. Place the balls of your feet on the edge of the step. Rise up onto your toes at normal speed, and then slowly lower your heels down past the level of the step. Lowering should take 3 to 4 seconds. Then repeat. If you are a little more accustomed to the exercise, you can do the exercise using one leg at a time.

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4. GLUTE / HAMSTRING BRIDGE

This is one of the most underrated exercises in any athlete’s arsenal. The glute/hamstring ratio is important and often overlooked when training. Most athletes and gym-goers tend to train what they can see in the mirror, hence the fact that quads are generally over trained in the hope of improving what you can see. This exercise is excellent to help target hamstrings, glutes and core stability all in one movement pattern. The exercise is done as follows: Lie on your back, bend your knees and keep your heels flat on the floor, feet shoulder width apart. Now drive up, lifting your bum off the ground and hold that position for a few seconds. Do three sets of 12 reps each. Concentrate on squeezing the glutes hard when you get to the top. Don't hyper-extend your back, lower all the way back down before repeating the next repetition. When this becomes too easy, you can progress to doing this with one leg at a time and also using a stability ball.

5. CORE STABILITY

By including a few exercises to target your core strength, you can increase the longevity and effectiveness of your training programme. Exercises: There are endless possibilities, but if there was a ‘go to’ exercise in my opinion, you could never go wrong with planks and side planks. There are various ways to mix them up, such as with single leg variations. I am a huge fan of doing stability exercises on a BOSU ball (half Swiss ball). Think in terms of squats, single leg bridges, balancing on one foot, throwing a ball up against a wall and so on. I would suggest chatting to your biokineticist or a qualified trainer about core training options and what will work best for you. Obviously, not all injuries are avoidable, but many are preventable. Add some of these exercises to your existing routine or as part of a form of cross-training to minimise injury and maximise performance. Good luck. • For more information or advice on injury proofing your legs as well as common sports injuries, email Schalk on schalkvandermerwe340@gmail.com

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HEALTH | FITNESS

Words: Andre Bekker

Benefits of training in winter How often do you hear of Comrades runners that don't train for two or more months after the big C and then start training again with exactly the same goal as before? Why don't they improve and take it to the next level? In most cases, these runners did not reach their initial goal because they hadn't trained through the previous winter. In addition, with less time to train, they push too hard, too soon, and this often results in injuries and getting sick, which in turn means even less time to train. Had they trained through winter, chances are they would have attained their goal, possibly even exceeded it.

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GOALS

The prerequisite for training through winter is to have goals. No goals = no motivation. No motivation = excuses why you

can't train, like "It's too cold," "I will fall ill," "It's dark," the list is endless. When setting your goals, it is important to set smart, realistic goals, as it not only gives you something to work towards but also improves the likelihood of success. Once you know what your goals are, write them down. Goals that are written down have more meaning because you are making them a reality. Then hang your list of goals in a place you spend a lot of time. This will help you to remain focused and on track.

ROUTINE

Now that you have your goals, you need to get into a routine and do the same thing over and over and over, so that when it's cold, dark and windy you just go because that's what you do. And when you ask yourself the question, as you will, "Why am I doing this?" the answer will be simple. "I am running a triathlon (or whatever) in a specified time. No discussions as I know that with no effort I will not achieve my goal." No goal is easy to achieve, which is why it's a goal. A goal is something that needs work, hard, dedicated work. So get yourself into a routine that you are not going to break.

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EFFICIENCY

Work on your efficiency.

Winter is a great time to correct that swimming stroke, pedalling and running style. No hard training, just keep the routine going.

CONSISTENCY

During winter, your muscles contract and get stiff, your blood is thick and you naturally gain weight.

All of this is your body's way of protecting you from falling ill. So don't expect to run PBs and swim faster than ever.

If you don't exercise, your immune system will weaken and you'll fall ill. Have you noticed how sports people with goals don't fall ill? They don't have time for it! Focus on consistency, be out there when others are sleeping or complaining about how cold it is. Trust me, when you get to work you will be bright eyed and raring to go, while your colleagues will have to have another cup of coffee to get them going. So train through winter and improve, it's well worth it! Your last 20 km in that IRONMAN or Comrades is directly proportional to your winter training. All improvements in any sport are made in the off season, not in season when you are already fully committed. • If you have any questions or need advice on coaching, please email Andre Bekker on a.bekker@mweb.co.za or visit http://5thdimensioncoaching.co.za

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Benefits of training in winter include: • Your immune system will be stronger and you'll be healthy. • You will finish winter in good shape and ready to up your training in spring. • You will be more efficient, thus faster. • Time spent indoors, like at the gym, will make you stronger. • Your core temperature will be slightly higher, so you will feel less cold. • You will enjoy life.

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Words: Andre Bekker

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HEALTH | FITNESS

Reflection

on goal setting

We all know the importance of setting goals because no goals mean no motivation.

But are you one of those people who sets yourself goals and despite all the hard work and enthusiasm you put in you don't achieve them? Winter is a good time to reflect on those goals and paths you chose to achieve, and here are some guidelines to help you identify what could be holding you back.

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First, believe that the goal was achievable and the route taken to achieve the goal is what needs to be looked at. Always find positives in the process; you set a goal (this already sets you apart from most people), you worked towards it without any handouts and did the best you could with the knowledge you have. Now, take a step back and look at the route you took to get to your expected time and performance.

Commitment

Ask yourself how committed you were to reaching your goal. Did you train when you should have? Did you find reasons to skip training when you were perfectly healthy and capable of training? Did you justify reasons why you could take a break and make it up later? If you answered yes to any of these questions, herein lies the first problem. You will not reach a goal by being lazy, so you need to ensure that any goal you set is realistic and something you want to achieve.

Structured training

Did you train with a plan? Who helped you with the planning? Did you have a coach or a mentor? Did you apply yourself? Structure is very important because no goal can be achieved if you do not have to plan. This plan cannot be a short-term plan either. Training for next year’s Comrades should start in the first week of July. Similarly, if you are entering next year's IRONMAN, your training should have started in May already.

Wasted time

Did you spend a lot of your available time analysing your training instead of training? I am always amazed by people who spend hours analysing their training stats. Make sure you keep a good balance and rather spend that precious time in a structured training programme with a coach.

Body maintenance

Did you get enough sleep? Did you eat properly and hydrate adequately? Did you take care of your body whilst training? If your body is not a 100% healthy, you are doomed for failure. Massages help the muscles recover, while checking your body alignment will ensure you don’t pick up injuries.

Coach compatibility

If you have a coach, are you sure he/she is a match for your requirements? It’s like a marriage, so do you complement one another? Does your coach take your situation into consideration and work with you to reach your specific goals? Does your coach have an intrinsic understanding of what he is coaching you? If not, it could be time for new input or a change of coach. Alternatively, if you don’t have a coach and have done things on a trial-and-error basis and exhausted your knowledge, then maybe it is time to get help from a coach who can get you back on track.

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Over training

Some people get really enthusiastic and train like there is no tomorrow. I watched a lady training and her enthusiasm was infectious. However, it was as clear as day that she was over training and killing herself. This will never work, especially when you do big endurance events like Comrades and IRONMAN. Her coach paid little attention to her needs so she just kept on over training. It came as no great surprise when I later heard that she did not finish Comrades. Over training leads to injuries, illness, and more often than not, a non finish or bad result. In turn, a bad result generally leads to a disillusioned athlete who gives up on their goal.

Old school thinking

Did you do what you did years ago and completely ignored new improvements in nutrition, equipment and training methods? It always amazes me when someone says, "I did it like that 20 years ago, it worked then and it will work now." Really? That same person runs with old shoes, which has holes in them, and is constantly injured.

Race build up

How did you approach the race? Did you plan your race? Did you tapper correctly? This is a really hard thing to get right. Again, some people think they can improve or catch up three weeks before a big race. You will end up over training and this will only harm you. Furthermore, did you plan your nutrition for race day? How often do you hear that you must not try anything new on race day? And then what happens… Planning every aspect of your race is of vital importance, and a coach can help you do this, properly.

Positive attitude

Did you believe in yourself when you lined up for your race? Were you feeling good because you had done everything possible, such as trained in winter, had a coach, set proper goals, and so on? Self-belief is not cultivated over a few months or through the planning of what you are going to do; it’s years of dedicated, hard work all through the year and doing the right things. No goal is worth achieving if it isn’t outside of your comfort zone and doesn’t require hard work. If you do the same thing over and over again the outcome will never change. If your answers to the above questions indicate that you need to take a new route to achieve your goals, then make the change today. Yes, now in winter - don't hesitate, don't procrastinate, just get out there and do it now. • If you have any questions or need advice on coaching, please email Andre Bekker on a.bekker@mweb.co.za or visit http://5thdimensioncoaching.co.za

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Words: Doryce Sher, registered Pharmacist and Aromatherapist

essential oils HOW

HELP RELIEVE COLDS & FLU WHILST TRAINING

With winter in full swing and the onset of colds and flu imminent, it is the season where we seek out preventative advice and remedies.

Because being sick for even a week can bring any well planned and executed training programme to a grinding halt.

This winter, rather than turning to a pill to fix that ill, why not turn to nature instead? The use of essential oils for relief of respiratory infections has been in practice for centuries due to their antibacterial and antimicrobial properties, their effectiveness and the fact that these plant-derived essential oils are relatively inexpensive, easy to come by and practical to apply. And for those of us who are working towards a fitness goal, the good news is that essential oils also be used preventatively as an immune booster.ď&#x20AC;´

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HEALTH | FITNESS

Essential oils are practical for respiratory infections because they are volatile, which means they naturally vaporise in the air. When used in conjunction with steam or

dry heat, they become more volatile and are able to act on the airways directly. The particles that vaporise can be inhaled through the nose or mouth and have an effect on mucous membranes and the bronchi, right into the lungs. Their effect is as an expectorant â&#x20AC;&#x201C; they increase mucous production (mucolytic), dilating or opening airways, and can be antispasmodic and anti-infectious.

The heroes

Certain essential oils are used to relieve respiratory infections, the most popular being eucalyptus. Others such as tea tree, lavender, pine, thyme, peppermint and benzoin are also effective.

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Eucalyptus, one of the favourites to get rid of winter bugs, is effective to use preventatively as an immune booster. It is mucolytic and helps to rid the airways of dryness and trap infectious particles that are then coughed out. Tea tree has well known anti-infectious properties against bacteria, microbes and fungi. It is also non-irritant to mucous surfaces that line the respiratory tracts, so it's perfect in small concentrations for infections in the nose, throat or chest. Peppermint is very effective for opening the airways of the respiratory system. Its main constituent is menthol, which has a very soothing effect on the nose, throat and chest. Lavender has many uses, but on the respiratory system it has anti-infectious properties. As well as being an expectorant, it soothes the mucous membranes, which is especially beneficial when treating irritated mucosa (lining of the nose, throat and chest) associated with allergies.

The oils can be used in a number of ways to treat coughs, colds and flu and the ease and variety of methods of use are an advantage for athletes. They can be used in their concentrated form in an aromatherapy burner, placed in a diffuser, vaporiser, sauna, or even a few drops on the shower floor. Sprinkled on a tissue, the aromas can be inhaled when desired or an inhaler unit may be used. Essential oils can also be used in a diluted form, mixed into a base or carrier oil, such as a cream or almond oil. The creams or oils can then be massaged into the chest or around the throat or nose, and even around the ears to soothe flu symptoms. Applicators such as mini roll-ons are also useful.

During a training programme, it is recommended that you use the suggested aromatherapy oils to open up the respiratory tract and strengthen the immune system. Inhaling oils or applying them before or after training assists the bodyâ&#x20AC;&#x2122;s natural immune building ability. The advantages are that the metabolism of essential oils in the body is fast, they are quick acting, can be applied locally on the nose or throat or chest, and the side effects of drowsiness (as with conventional decongestants) are avoided.ď&#x20AC;´

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Application

Bath oils or salts used with effective essential oils are wonderfully therapeutic as the steam aides inhalation and absorption of oils into the body.

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Precautions

WHEN ESSENTIAL OILS ARE USED, THERE ARE A FEW POINTS TO BEAR IN MIND:

• Combine oils for maximum effect - Essential oils are effective individually as well as when they are combined with other oils for a synergistic effect. The whole effect is more than the sum of its parts, therefore a mixture of more than one effective respiratory oil is better than a single oil. • L ess is better than more - It must be cautioned that less is better than more. Very little aromatherapy and essential oils are required to have a therapeutic benefit and because of their localised action, an effect or outcome is instant. Too much essential oil can cause irritation and because the oils are inhaled directly into the nose, mouth and lungs, small quantities go a long way. • D ilute oils properly - It is advisable to only use oils on the skin if they have been properly diluted. Moreover, if there is any adverse effect, the use should be terminated immediately. • Caution - The oils can be used for symptoms of colds and flu, however athletes are often cautioned to avoid exercise when sick. It is suggested to use the oils as recommended to help recover to a healthy state.

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Aromatic Apothecary has developed a host of ready-to-use aromatherapy products that provide relief for colds and flu, containing eucalyptus, lavender and tea tree oils. So the next time you don't feel that good, instead of popping a tab, rather fight those germs the natural way with essential oils. • Aromatic Apothecary has more than 180 ready-to-use products that are specially designed and handmade. Turning to the natural world to source active ingredients, only essential oils distilled from flowers, leaves, roots and stems or seeds of many different plants, which act on the mind, body and soul, are used. As a result, the products are therapeutic and provide relief to everyday ailments such as stress, sore muscles, nasal problems, sleeplessness, and counteract the effects of living at the frenetic pace of modern life. For more information and research on aromatherapy contact Doryce Sher, Co-Founder of Aromatic Apothecary on info@aromatic.co.za. To view the product range visit www.aromatic.co.za Doryce Sher, co-founder of Aromatic Apothecary, is one of South Africa’s leading advocates on the regulation of complementary medicine, with a particular interest in aromatherapy. Serving on and representing various health boards in South Africa, it is her passionate aim to ensure people are aware that there are choices when it comes to health and well-being.

Disclaimer This article is meant to advise for general day-to-day colds coughs and flu - further treatment may be required in more serious cases. The advice offered is not meant to replace that of a professional medical consultant. Please proceed with caution when it comes to infants under six months, pregnant ladies, elderly or medically compromised persons - a doctor should be consulted when in doubt.

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MOTORING

Words: Sam Bradley

THE DEVIL’S

IN THE DETAIL

EXPLORING 3RD PARTY, FIRE AND THEFT CAR INSURANCE

When parking my car in a crowded parking lot, a habit of mine is to try and find a space next to an old beaten up car rather than next to a fancy, top-of-the-range sports car.

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There are two reasons for this: Betsy the Uno has been my noble companion for many years now and is starting to look a little worse for wear, so she feels slightly inferior being compared to a Ferrari. The second reason is a bit more practical – if I happento scrape another car and need to pay for the repairs, I would rather not be repairing a Maserati, thank you very much.

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It appears that as a South African, fears around driving and road safety (on a slightly more serious note than my parking concerns) are well founded. It is said that about 300 people 1 die on our roads every week - a shocking statistic and one of the worst in the world. In fact, an international report measuring road fatalities 2

Our country's saddening safety record can largely be blamed on our rather laissez-faire attitude to road safety. Only 2% of back-seat passengers wear seat belts, many people drink and drive and a large percentage of drivers use their cellphones on the road. At this point, most readers will be thinking something along the lines of, "Well, it can’t be me, I always drive safely." Statistics to uncover who South Africa’s worst drivers are (and which province they are from) aren’t much help because while Cape Town usually has the most fatal accidents, 3 Johannesburg often has the most speeding fines . 1 2 3

The Road Traffic Management Corporation’s report of 2012/2013. International Transport Forum’s Road Safety Annual Report 2013 Africa's worst drivers - the truth isn't in the data

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ranked us last out of 37 countries, with a death rate of 27.6 per 100,000 people - well behind the rates of the UK (3.1), Australia (5.6) and the USA (10.4). Apart from the heart-wrenching loss of life (12,211 people in 2012, of which 35% were pedestrians), this also equates to an annual cost of billions of rands to our economy.

Another worrying statistic is that only 35% of cars on South Africa’s roads are insured. This means that for every three cars passing you on the freeway, two of them have no insurance. If you are in an accident, whether it’s your fault or not, there’s a high chance that the other driver will have no insurance and you’ll therefore end up with a rather large bill to pay. It’s at this point that having medical aid, to take care of the possible hospital expenses, and car insurance, to sort out the cost of repairing your vehicle or getting a replacement, will suddenly seem like a very good idea. However, due to the economic state of our country and with the cost of living rising continuously, the reality is that many people cannot afford car insurance in South Africa or any insurance for that matter.

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This would be why it’s best to get a number of quotes from the various insurance providers, to find the relevant cover that suits your budget. In addition, it is for this reason that car insurance companies offer another separate form of insurance, known as third party, fire and theft car insurance. The idea behind this is that if you cause an accident, your insurance company will then pay the costs of the other car damaged or written-off in the accident. Your car is not covered for these costs, although you will be covered if you car is stolen or damaged in a fire. If you are one of the 65% that currently have no car insurance, you need to really hope that you never cause an accident.

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With no insurance you will not only be liable for your own expenses (car repairs, hospital, etc) but with no third party, fire and theft insurance you’ll also be liable for all the expenses and damages of the other party. And whether you crash into a Porsche or an old Uno like mine will be largely irrelevant, these things tend to get very expensive, very quickly, regardless of which car is involved. Lately, insurance companies have been making more of an effort to recover the costs from the responsible party. Rene Otto, Chief Executive of MiWay insurance company, recently stated that claiming from a third party who caused the damage is the ‘prudent and responsible thing 4 for an insurance company to do .’ You have been warned. 4

http://www.citypress.co.za/columnists/

The South African Insurance Association is lobbying the government to make third party 5 motor insurance compulsory , but there are many obstacles to hurdle before this becomes a reality. Until this does happen, paying roughly R100 a month to cover yourself from third party liability is an idea well worth considering. Like the Wild West of old, our roads are indeed a dangerous place. • 5

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HEALTH | FITNESS

Words & Photos: Meghan Mccabe

PHOTO JOURNAL

SA STRONGMAN GOES THE DISTANCE The South African Air Force Museum (SAAF Museum), in conjunction with XL, the newly launched energy drink, challenged eight-time SA Strongman Champion Etienne Smit to pull a C-160 aircraft at Zwartkop Air Force Base, in Centurion, on Thursday, 12 June 2014.

IMAGE01 Ettiene Smit is strapped into a special harness for his first attempt to pull a C160 Transall plane, the only one of its kind in South Africa. Also known as the ‘Flossie’, this reliable carrier could carry 64 fully outfitted paratroopers or 94 normal passengers and rose to fame during the SA/Angola Bush War. No one has ever attempted to pull this plane on their own, manually.

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IMAGE02 Lt Col Mike O'Connor gave a brief history on the Flossie, which is safely parked at the Zwartkop Air Force Base and on display at the museum. The Flossie was built in 1963 and weighs 29 tons, without fuel (12 tons of fuel was normally loaded). No one is sure how much fuel is left in the plane, but they speculate there's still quite a bit stored in the giant's wings.ď&#x20AC;´

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IMAGE03 Garth Collins, better known as Granite from the MTN Gladiators, was the MC and is one of Ettiene's training partners and a close friend.ď&#x20AC;´

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IMAGE04 Ettiene pulling the Flossie with absolute ease. The harness and rope helped with stability during the pull.ď&#x20AC;´

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IMAGE05 After deciding that the first attempt was too easy, Ettiene had another go, this time with just a harness and no stabilising rope. It was absolutely incredible to see how simple a mammoth task like this can be when someone is determined to push their body to the limit.ď&#x20AC;´

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IMAGE06 The thought of trying to pull a plane is something very few would even attempt, and it was very easy to see why. This plane is massive, with a wingspan of 42 metres and the tail stands 12 metres above the ground. It is also a huge challenge from a technical aspect. However, strongman Ettiene Smit accomplished this South Africa first and barely broke a sweat doing it.ď&#x20AC;´

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IMAGE07 XL, a Polish energy drink, was the main sponsor of the day and the media were kept well hydrated with a constant supply of energy drinks.ď&#x20AC;´

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IMAGE08 To demonstrate that no 'normal' person could pull this massive plane, Garth invited random members of the press to attempt a pull. The results were very humorous, and even though the volunteers gave it everything they had, to move the plane even just a step, no one succeeded.Â ď&#x20AC;´

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ENTERTAINMENT

Words: Tracy Knox | Photos: Anthony Churchyard

THE MR SOUTH AFRICA PAGEANT IS UNDERWAY AND AFTER SOME TOUGH QUESTIONING AND NUMEROUS ELIMINATION ROUNDS, ONLY 50 OF THE 118 GORGEOUS CONTESTANTS WHO ENTERED REMAIN. Among the

MORE THAN MEETS THE EYE

top-50 finalists is photographer and volleyball enthusiast Anthony Churchyard, who sees this competition as a fantastic platform to make a difference and inspire others to share love.

AN INTERVIEW WITH ANTHONY CHURCHYARD, MR SOUTH AFRICA TOP-50 FINALIST

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IMAGE FROM ANTHONY'S PORTFOLIO

DO IT NOW SPOKE TO ANTHONY TO FIND OUT MORE ABOUT WHAT DRIVES HIM, THE COMPETITION AND WHAT IT TAKES TO WIN. Tell us about yourself I’m 26 years old and a freelance photographer who is passionate about extreme sports and events. I really enjoy being on missions with athletes where we just flow with ideas and images. I compete in a competitive two-a-side beach volleyball league in Randburg, but live in Pretoria. I started Ballroom and Latin dancing this year and have learnt so much about myself through it. It's been a great challenge filled with good laughs.

What prompted you to enter Mr South Africa, and have you entered any other contests like this? I entered Mr South Africa to challenge and push myself out of my comfort zone. Essentially, I’m a person who likes to give and thought that a title like Mr South Africa would empower me to help those in need. If anything, this competition has taught me that you don’t need a title; some imagination and heart will go a long way. I was Mr Varisty College 2009, not sure if that counts though.

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Tell us a bit about the competition and selection criteria you had to go through to get into the top 50? First, you had to enter online. From all the contestants who entered, 100 were selected based on their initial presentation. We were then given our first challenge to plan, execute and host a practical and appropriate fundraiser, with a target to raise R10,000 after expenses. My strategy to raise the money was twofold: 1) Selling raffle tickets and 2) Hosting a Café Cruze, an event where anyone who enjoys coffee or awesome cars and bikes can get together, socialise, and then take a drive between three preset locations. The Café Cruze was a great success and everyone had a wonderful time. With the full R10k raised, I was proud to hear that I had made it into the top 50. The use of challenges in this competition is awesome, proving that it's not just a beauty pageant. You can be the best model, but if you don't push your boundaries you won't make it.

Now that you are in the top 50, what happens next? Our current challenge is media and social media. Since we are our own brands, it is our responsibility to share our journey and expand the Mr South Africa brand. The top 25 will then be selected and they will be part of a 13-episode reality TV show on e.tv, to be broadcast towards the end of 2014. Twelve episodes will be filmed over 12 days, with one of the 25 finalists being eliminated each day.

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IMAGES FROM ANTHONY'S PORTFOLIO

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IMAGE FROM ANTHONY'S PORTFOLIO

What makes you stand out from the other contestants? There are a lot of unique men in this competition, so it's difficult to say what makes me unique. I’ve been told I have a Colgate smile and a voice for radio, so I hope they help me to stand out. I definitely prefer being behind the camera instead of in front of it. Being a model and looking good isn't me. I dig being outdoors and would prefer an overall to a suit and tie.

What does the 2014 concept of 'Men of Honour' mean to you? It means to have the courage to fight for love and kindness, the strength to be gentle, the wisdom to know when and how to act and the character to do what's right. This is what the 'Men of Honour' concept is busy teaching me.

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The ‘Men of Honour’ campaign is brilliant. In a time when scandal is the name of entertainment, I’m happy to see that the Mr South Africa brand promotes a honorable lifestyle. It's also been an inspiration to have the J9 Foundation as the official charity for 2014 Mr South Africa. The J9 Foundation was formed by rugby legend Joost van der Westhuizen in aid of those suffering from motor neuron disease. Joost is a great man striving to help others, even while he is fighting his own battle.

What are the most important qualities you think the Mr South Africa title holder needs? Straight off the bat, kindness. If he can't show kindness then he can't provide what this country and so many are in desperate need of - love. Without going into a long list, I also think he needs a sense of joy, good public speaking skills, a sound mind, the ability to turn ideas into realities, humility, confidence and a strong moral character.

If you won Mr South Africa, what would your priorities be? Besides doing a little boogie on stage, I’d like to start at the top and meet with political leaders and people of influence. It's important they know who I am so that we can work together because there will be projects and missions where I will need their help and direction. My next goal is simply to serve those in need, and there are a lot of people in need. While being present at functions and balls is important, I’d prefer to be hands on and helping where I can.

Girls are known to be quite nasty in pageants, is this the same for the guys? Actually it's been really nice. While there is the reality of the competition and an underlying desire to win, all the guys have been very encouraging. Some guys have even joined up on various charity initiatives.

We all want to win, but we also want to make a difference, so there is a sense of camaraderie as we strive towards this dream. But we’ll see what happens in the TV show ;)

Who is the most influential person in your life? I’d love to say someone famous, but it would simply be my best friend, Darryl. He’s a man with a serving heart and he always influences and challenges me to be better, and for this I am very grateful.

Do you have a motto that you live by? "Love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law."

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IMAGE FROM ANTHONY'S PORTFOLIO

DO IT NOW WISHES ANTHONY ALL THE BEST IN HIS QUEST TO BECOME THIS YEAR'S MR SOUTH AFRICA. IF YOU WOULD LIKE TO SEE ANTHONY AS YOUR NEXT MR SOUTH AFRICA, THEN VOTE FOR HIM BY SMSING MRSA 006 TO 47439 (VAS RATES APPLY, R3 PER SMS). • 186 • DO IT NOW Magazine | #38

The 25 semi-finalists will be announced soon and they'll go on to compete in a reality show broadcast on e.tv, where the 12 finalists will be chosen for the grand finale of Mr South Africa 2014 to be held in December. To check out Anthony's FB page or Instagram and keep up with his adventures, visit www.facebook.com/pages/Anthony-Churchyard-Photography Instagram â&#x20AC;&#x201C; @I_AM_LEGACY | Twitter-@I_AM_LEGACY

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ENTERTAINMENT Compiled: Sarah Kobal

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Delicious winter fare STARTER Serves: 4 Prep: 30 minutes Cooking time: 40 minutes

Cream of Wild Mushroom Soup INGREDIENTS: • 25 g dried porcini mushrooms • 50 g butter • 1 onion, finely chopped • 1 garlic clove, sliced • Thyme sprigs • 400 g mixed wild mushrooms • 850 ml vegetable stock • 200 ml tub crème fraîche • 4 slices white bread, about 100 g, cubed • Chives and truffle oil, to serve

METHOD: 1. Bring a kettle to the boil, then pour the water over the dried porcini just to cover. 2. Heat half the butter in a saucepan, then gently sizzle the onion, garlic and thyme for 5 minutes until softened and starting to brown. 3. Drain the porcini, reserving the juice, then add to the onion with the mixed wild mushrooms. Leave to cook for 5 minutes until they go limp. Pour over the stock and reserved juices, bring to the boil and then simmer for 20 minutes. 4. Stir in crème fraîche and simmer for a few minutes more. 5. Blitz the soup with a hand blender or liquidizer, pass through a fine sieve, and then set aside. 6. Heat the remaining butter in a frying pan and fry the bread cubes until golden, then drain on kitchen paper. 7. To serve, heat the soup and froth up with a hand blender, if you like. Ladle the soup into bowls, scatter over the croutons and chives and drizzle with truffle oil. Source: http://www.bbcgoodfood.com/recipes/4756/cream-of-wild-mushroom-soup

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Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. To prepare ahead, trim the beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

MAIN Makes: 8 servings Active time: 30 minutes Total time: 4½ hours

Hungarian Beef Goulash INGREDIENTS: • 2 pounds beef stew meat (such as chuck), trimmed and cubed • 2 teaspoons caraway seeds • 1½-2 tablespoons sweet or hot paprika (or a mixture of the two), preferably Hungarian • ¼ teaspoon salt • Freshly ground pepper, to taste • 1 large or 2 medium onions, chopped • 1 small red bell pepper, chopped • 1¼ ounce can diced tomatoes • 1¼ ounce can reduced-sodium beef broth • 1 teaspoon Worcestershire sauce • 3 cloves garlic, minced • 2 bay leaves • 1 tablespoon cornstarch mixed with 2 tablespoons water • 2 tablespoons fresh parsley, chopped

METHOD: 1. Place beef in a 4-quart or larger slow cooker. 2. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. 3. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper. 4. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan, then bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. 5. Cover and cook until the beef is very tender, 4 to 4½ hours on high (or 7 to 7½ hours on low). 6. Discard the bay leaves and skim or blot any visible fat from the surface of the stew. 7. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, for 10 to 15 minutes. 8. Serve sprinkled with parsley. Source: http://www.eatingwell.com/recipes/hungarian_beef_goulash.html

www.doitnow.co.za • 189

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DESSERT Prep: 10 minutes Cooking time: 35 minutes Makes: 18

Apple and Cinnamon Choux Fritters INGREDIENTS: • 1 Granny Smith apple, peeled, grated • ½ teaspoon ground cinnamon • Vegetable oil, for shallow frying • Custard, to serve • Basic choux pastry • 60 g butter, chopped • ⅔ cup plain flour • 3 eggs, lightly beaten • Cinnamon sugar • ½ cup caster sugar • 1 teaspoon ground cinnamon

METHOD: 1. To make the cinnamon sugar, combine sugar and cinnamon in a bowl. 2. To make the choux pastry, combine butter and ⅔ cup cold water in a saucepan over medium heat. Cook for 3 to 4 minutes or until butter has melted and mixture just starts to boil. 3. Reduce heat to low. Add flour. Cook, stirring, for 2 to 3 minutes or until mixture comes away from side of pan and forms a ball. Set aside for 5 minutes to cool slightly. 4. Using a wooden spoon, gradually beat in eggs until well combined and dough is glossy. Stir in apple and cinnamon. 5. Heat the oil in a deep frying pan over medium-high heat. Drop 1 level tablespoon mixture into pan. Repeat, making 6 fritters. Cook for 2 to 3 minutes each side or until golden and cooked through. Using a slotted spoon, transfer fritters to cinnamon sugar. Toss to coat. Transfer to a plate. 6. Repeat with remaining dough. 7. Serve fritters warm with custard. Source: http://www.taste.com.au/recipes/27834/apple+and+cinnamon+choux+fritters?ref=collections,winter-dessert-recipes

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ENTERTAINMENT

Reviews by www.fortressofsolitude.co.za

MOVIE TITLE

22 JUMP STREET

HIGHLIGHTS

Director: Christopher Miller and Phil Lord Starring: Channing Tatum, Jonah Hill and Ice Cube

RECOMMENDED FOR

Extremely funny.

Fans of the first movie.

VERDICT Schmidt and Jenko are back! At the end of 21 Jump Street we were left with the hope and potential promise of a sequel with two of the most lawless and outrageous cops who formed an unlikely partnership – and they delivered, more than delivered. The two, as prophesised, go undercover at a college after the death of a student from a new drug – sound familiar? “Infiltrate the dealer, find the supplier.” The bromance is tested again when ‘Doug’ (Schmidt) and ‘Brad’ (Jenko) fit into different college stereotypes. Jenko becomes the ultimate frat boy, while Schmidt is left out and connects with the bohemian art scene. But fear not, this is not your average, predictable movie, 22 Jump Street has some serious plot twists and one of the funniest fight scenes, as well as a male friendship that may bring tears to your eyes.

Jonah’s hilarious witty comments are not to be missed, as well as Channing becoming some sort of parkour/ Spiderman god. This movie is seriously one of the best comedies of the year, making you literally LOL from the beginning to the credits. Heads up, if you are sensitive to crude language and sexual gestures, you are warned - but for everyone else over the age of 16, watch this movie!

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MOVIE TITLE

HOW TO TRAIN YOUR DRAGON 2 Director: Dean DeBlois Starring: Djimon Hounsou, Gerard Butler and Jay Baruchel

HIGHLIGHTS Great 3D content.

RECOMMENDED FOR Fans of the first movie.

VERDICT

With the original cast and director, the original styling and the same good family content complementing an original storyline, this beautiful and hilarious adventure is not “the best thing since Frozen”; it’s even better. The story kicks off five years

after the end of the first film. Life on the Isle of Berk is magical, with vikings and dragons now enjoying living and playing in harmony. Hiccup and Astrid, happily in love, spend their time flying over land and sea to explore and map more of the world. Hiccup still rides his powerful yet adorable night fury dragon, Toothless, and they are inseparable. The excitement of pioneering new land unfortunately, as always, has a downside. One day they happen upon a group of ships and find themselves on the verge of a new war. The enemy is an evil dragon rider, who captures and controls dragons by force. Expect great 3D content, entertained adults and kids and awkward (but cute) Gerard Butler singing. Definitely expect a spike in the sale of dragon toys, coloring books and HTTYD pencil cases, not to mention millions of kids asking their parents for a pet dragon for Christmas.

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GAME TITLE

GRID AUTOSPORT

HIGHLIGHTS

Developer: Codemasters Publisher: Codemasters Genre: Racing

RECOMMENDED FOR

Gameplay and graphics. Fans of racing games.

VERDICT

Grid Autosport is the closest Codemasters has come to recapturing the mojo of the original Pro Race Driver games since my PlayStation 2 was still plugged in. Autosport makes some odd missteps with its low-quality cabin view, flawed endurance racing and lack of customisation options that would’ve empowered us to recraft cars from the real-world racing series this game mimics. But overall, Autosport is Codemasters finally firing on all cylinders again. For the first time in years, Grid Autosport feels like a Codemasters’ racing game built to appeal to long-time Codemasters’ racing fans. Grid Autosport promised proper motor racing, and that’s exactly what it delivers (and plenty of it to boot). It falls a bit short in the visual stakes compared to the hotter, new generation completion, but few developers get pack racing right like Grid Autosport does. The spirit of the classic TOCA games is finally back. At the very least, maybe it’ll finally teach the rest of the world what a ute is.

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GAME TITLE

MURDERED: SOUL SUSPECT Publisher: Square Enix Developer: Square Enix Genre: Action, RPG

HIGHLIGHTS Gameplay.

RECOMMENDED FOR Fans action and suspense.

VERDICT

As dead detective Ronan O’Connor, you are promised an enormous and exciting ghostly skillset with which to solve complex crimes, right wrongs and gain unbridled access to the real-world town of Salem, Massachusetts. But by the time the credits roll that promise has only been partially fulfilled. Being a ghost in Murdered is enjoyable in fits and starts, yet the use of your powers is brutally limited, resulting in an almost entirely scripted and therefore watered-down afterlife experience. There are some great concepts in Murdered: Soul Suspect, but they feel undercooked or underutilised, and the lack of demand for any real input from us makes Murdered feel like a pick-a-path game where there’s only one path. It scrapes by on the power of its central whodunnit mystery, but I can’t help but feel that Murdered: Soul Suspect is ten-hours worth of unfinished business.

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GAMES TO LOOK OUT FOR

ULTRA STREET FIGHTER IV Genre: Action, Fighting Developer: Capcom Date: July 2014

THE ELDER SCROLLS ONLINE Genre: Action, Adventure Developer: ZeniMax Online Studios Date: July 2014

LEGO: THE HOBBIT Genre: Action, Adventure Developer: Warner Bros. Date: July 2014

MOVIES TO LOOK OUT FOR

BLENDED

Genre: Comedy Director: Frank Coraci Starring: Adam Sandler, Drew Barrymore and Kevin Nealon Date: 4 July 2014

DAWN OF THE PLANET OF THE APES

Genre: Action, Sci-Fi Director: Matt Reeves Starring: Andy Serkis and Jason Clarke Date: 11 July 2014

BAD NEIGHBOURS

Genre: Comedy Director: Nicholas Stoller Starring: Seth Rogen, Zac Efron, Rose Byrne and Dave Franco Date: 18 July 2014