Full Sus Jun/Jul 2019 by Full Sus #MTB

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#MTB J U N E/ J U LY 2019 VO L 59

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MEASURING RACE ROUTES

HOW DO THEY GET IT SO £$%@ING WRONG

We have all been there: 67km into a 65km race, with nary a sight nor sound of the finish. TIM BRINK set out to see how and why event organisers get this so wrong, or right. And who need the Altitude Adjustment Klap.

t all started with a semi-heated discussion in the Full Sus offices. A recent Absa Cape Epic finisher was still fuming, a fortnight later, that the elevation projected in the event literature had been considerably off. He is one of the three types of GPS-watchers we see in events; the climber, the how-far-to-go-er and the tikkel-tokkel. Our visitor was the first – he plans his day by knowing exactly what is coming from a climbing perspective, adjusting his input and output by judging how hard he needs to push to make X-hundred meters of ascent in the remaining Y kilometres. We tend to find this A-type towards the sharp end of the field, with the middle- to backmarkers focussing more on the distance covered and to go. The rarest of the three, the third mentioned, simply doesn’t care, riding for riding’s sake and enjoying his surroundings over his electronica. The reality for event organisers today is that just about every entrant will have a swish, ‘accurate’ GPS unit, and will be convinced that their reading by the end of the ride is the correct one, no matter what. Unfortunately, it isn’t that easy. Let’s start by looking at the different ways it would be possible to measure these routes. The most accurate would be to take one of those measuring wheels we occasionally see men with hard hats walking along highways with. Calibrated by the SABS, these are dead-accurate, but logistically, I don’t think we can expect an event organiser to go quite this far. In any case, the distance side of things is the easier of the two to get right with GPS technology; it is the altitude gain and loss that is more challenging. GPS units measure this in one of two ways, or in a combination of both: barometrically or through the mapping on the device. The former uses a little air-pressure gizmo in your device (you will see little holes somewhere underneath it, the latter relies on the accuracy of your GPS to know where you are, and tells you how high you are on the map. The better devices use a combination of both, with an algorithm creating a best-case scenario. Some firms use a barometric base, with a GPS correction, others do it the other way round (some even use different combinations within their range, which will explain why model A differs from model B).

p14 RIDE HERE HESSEQUA

p22 WINES2WHALES NEW ROUTES FOR ALL

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F ULL REVIEW

p8 TEST ZONE

CANNONDALE HABIT

COVER STORY

Why the complication? Why not just use the simple barometer, and get it done with? Barometers are finicky, and affected by temperature and air-pressure change. So if you start measuring at 10 degrees, and finish at 25 degrees, you will have a skewed measurement. The algorithms factor in these changes. Similarly, imagine measuring a route on a Highveld summer afternoon, as the afternoon thunderstorm approaches, and the air pressure drops by 10% halfway through the exercise. Or, a teeny-tiny piece of mud blocking part of the air hole under your unit. In a similar vein, pure map-based readings are problematic. Take, for example, Joberg2C’s beautiful ride along the edge of the escarpment. If the GPS accuracy is at the best-possible one metre, all good and well. If it is cloudy, or the satellites are playing silly buggers, the accuracy could drop to as much as five metres... meaning that for portions of your dead-flat ride, you ‘drop’ a few hundred meters down the cliff face, before rising again, and dropping again. John Swanepoel’s Swartberg 100 Grand Fondo should be simple to measure – 171km, all on big open roads. And yet, some riders measured 2 200m of ascent on the day, compared to the advertised 3 000m with a

whole lot in between. “I headed out three times to measure the route. I had three different units, with different GPS/barometric algorithms; a Garmin Oregon navigational unit, a Garmin 910XT and a Suunto, and I drove the route at pretty much race-pace. Then I took the mean from the nine readings, and that becomes gospel.” Even such a simple route challenges; it crosses the Swartberg twice, and runs through a few different climatic regions. “It can be 45 degrees in Prince Albert, and 15 at the top of the pass. So, pure barometric becomes inaccurate, and pure GPS is ‘bouncy’ in the deeper kloofs like Meiringspoort and descending the Pass.” This measuring thing is a mug’s game. “We take proper GPS units on our trial rides,” says Hendrico Burger, route guru at the Absa Cape Epic. “The bike ones are fine, but really we get more accuracy from the more industrial units. We set them to record the smallest intervals possible, and put in new batteries regularly to make sure we can measure the whole route as accurately as we can.” Therein lies another factor: sample intervals. Very few bike GPS units will be able to sample this regularly for a full Epic or Joberg2C stage, as manufacturers keep batteries small and

Riders’ stats from the 2019 Liege-Bastogne-Liege show just how dramatically different units measure!

WE HAVE FOUND, OVER THE YEARS, THAT YOU CAN GET PRETTY CLOSE TO PERFECTION ON GOOGLE EARTH, ACTUALLY.

light. So, your gizmo will choose the most appropriate intervals as you go along, to ensure you don’t run out of juice and memory. In some cases, this could be as much as 30 seconds between recordings. And a lot can happen in 30 seconds: you could comfortably dip 10 metres, and climb back to your previous height, which your unit simply wouldn’t see. Do that 20 times in 100+ km, and you can see how marked differences in altitude gain can creep in. “We have far more angry riders at the back end of an Epic stage, than at the front, simply because the sampling is so spread out.” Craig Wapnick and his Joberg2C team run a similar system to the Epic – lots of units on the trial rides, download all the stats and mix in a whole lot of Google Earth plotting. “We have found, over the years, that you can get pretty close to perfection on Google Earth, actually. We ride and record, with Suunto and Garmin and Wahoo, and we take an average out of all of that, but we also back it up with a whole lot of homework on the computer.” Joberg2C is a relatively simple operation to measure. It is linear, and much of it is out on open roads. “Our biggest challenges come when we ride into forested areas,” says Hendrico. “That, and next to cliff faces, where the satellite signals either get blocked or bounced around.” Much of the Wines2Wales routes, which Hendrico also lays out, is measured in these circumstances, but the accuracy is fairly on point, as the area is well-ridden. “We did some research last year, and it turns out that Strava is fast becoming an accurate option for elevation gain,” says Wapnick. “Especially in areas where there are many riders, and their database is well-populated. They have so much info to work off, in so many varied conditions, that their averaging is obviously going to be more accurate than us heading out with a handful of units.” Back to where we started. Maybe we stop giving the organisers a hard time; they are on a hiding to nothing, especially in more remote areas, and on the routes we love to ride, with mountains and forests and all those lekker things. What they can possibly do is tell us what they measured their routes with, when they do quote numbers. “1 250m ascent, measured on a Garmin 810, at 25 degrees,” will give a better indication, maybe, but also gives them a plausible explanation for finish-line discrepancies.

...the routes we love to ride, with mountains and forests and all those lekker things

04 PHOTO: OAKPICS

EDITOR’S LETTER

P H OTO : SAG E L E E VO G E S FO R W W W. Z C M C .CO. Z A

2018 Nelson Mandela Legacy Ride for Hope

CONNECT WITH US

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THE TEAM PUBLISHING EDITOR Shayne Dowling shayne@integratedmedia.co.za EDITOR Tim Brink tim@integratedmedia.co.za ART DIRECTOR Candi Acheson studio@integratedmedia.co.za SALES Robin Moore robin@integratedmedia.co.za PR & ADMIN Dee Griffin dee@integratedmedia.co.za REGULARS Jacques Marais, Dr Mike Posthumus & Ben Capostagno, Stefan Garlicki, Adrian Penzhorn, Rashaad Jakoet and SJ Kotze, Rudolf Zuidema CONTRIBUTORS Craig Wapnick, Mike Mulder, Jeremy Bruce, Franco Bossi, Keith Dorman, Graeme Stickells, Billy Stelling, Dr Dale Rae ROGUE CONTRIBUTOR David Bristow PHOTOGRAPHY Craig Kolesky, Oakpics.com, Chris Hitchcock, Sam Clark, Marike Cronje, Nick Muzik, Ewald Sadie and iStock PRINTING Paarl Coldset (Pty) Ltd P U B L I S H E D BY Head Office | Cape Town Tel: 021 685 0285 Address: Suite WB03, Tannery Park, 23 Belmont Road, Rondebosch, 7700 Postal Address: PO Box 259, Rondebosch 7701 DISCLAIMER The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media. Audit Bureau of Circulations of South Africa NPC

A L L I A N C E PA R T N E R S h o t o g r a p h y

MTB NEWS

EDITOR’S LETTER

NEW

TRACKS t was somewhere in the wilds of Northern KZN that I realised an intervention might be in order; this bike thing might be beyond an obsession. Three days (and nights) without getting my leg over a saddle, and lines were blurring. Hippo paths were becoming singletracks, filled with possibility. The Imfolozi speed limits seemed doable. Jeep tracks in the distance held not the hope of another wild dog sighting, but technical challenges that only a mountain biker could envisage; water-bar jumps, game-vehicle berms, elephant-poo slalom races ... lion intervals. The family getaway was, quietly in my head, filled with knobbly potential. I was good, mostly, and kept it all under wraps. But, boy was that first ride back home a cracker. Good for the body, and the soul. I even spotted a mongoose, in the wilds of the green belts, so the game viewing box was ticked. All of the above revelations were made on that ride ... to be honest, I didn’t even realise I was parallel-universing as we drove. It came to me more as I delved into the meat of this issue of Full Sus, and became immersed in the rich content I hope you are about to enjoy. We are blessed to be ‘into’ such an empowering sport. It gives us opportunity to travel, both in our own neighbourhoods and further afield, to places we would never see otherwise. We meet new people every time we ride, from all walks (and rides) of life. We are, unless we fall off too often, a whole lot healthier than our sedentary peers. And we come home better people; endorphins offer a wonderful coping mechanism for the challenges of off-the-bike life. So, let me retract that intervention. All we need is a bike ride, and the world is a better place.

Ti m

OM DIE POT 100MILER

It is not just the end of the event name which sees a change for the 2019 edition of the Chas Everitt Around The Pot - Overberg 100Miler - Presented by SEESA. The final five kilometres of the route has been updated too. The changes will bring the arduous but rewarding ride to a more fitting finale when the race takes place on the 20th of July. Starting and finishing in Swellendam, the full distance route takes in many of the region’s most spectacular sights. The rolling gravel roads cut through the emerald green wheat fields and canary yellow Canola blooms. At the 100 kilometre mark the race crosses the Breede River on the country’s only remaining handdrawn ferry, part of a 45 minute neutral zone, don’t miss the delicious roosterbrood – hot from the fire. The final 60 kilometres return to rolling hills, which the locals know as die Rûens for the hills’ appearance like a series of backs stretching off towards the Langeberg Mountains. In previous years the final few kilometres have failed to live up to the splendour of the rest of the route. Not so in 2019, thanks to Swellendam Municipality. “We are thrilled that Swellendam Municipality has agreed to road closures in town, which takes riders through town, showcasing some of the historic Cape Dutch architecture of Swellendam and providing an easier run into the finish at the Swellendam Showgrounds,” Rudolf Botha of Petrichor Adventures enthused. “In 2019, which is just the third edition, we expect 1 500 riders over the three distances. The 100 Miler, 65 Miler and 25 Miler route options provide a gravel racing experience for virtually all levels of cyclists.” Don’t let the gravel bit frighten you off, you are more than welcome to take on the Southern Cape on your MTB... The Chas Everitt Around The Pot - Overberg 100Miler - Presented by SEESA takes place on 17 July. www.aroundthepot.co.za

BLS VELORACING FULL FACE BAG

True to its VeloRacing roots, the bag was designed with individual compartments for your full face helmet, shoes, bottles, kit, chest protector, gloves, knee and elbow guards, and pretty much anything else you can throw in there. This bag will organize and protect your kit, and allow you to be better prepared and perform at your best on race day. With a bag that acts like a checklist, so you’ll never forget anything at home again. It’s hand made in Cape Town, South Africa using the highest quality water resistant materials and YKK zips and is available exclusively online R2 449 including worldwide tracked courier delivery (3-5 days).

B L S C O N TA C T I N F O :

To support the Urban Caracal Project log onto www.urbancaracal.org

@FULLSUSSA

FULLSUSSA

Website/Online store: www.blsglobal. net/za/product/veloracing-full-face-bag/ Tel: 084 289 7117 Email: hello@blsglobal.net Instagram: @black_line_sprinting_sa Facebook: @blacklinesprinting

MTB NEWS

EASY, TIGER

Born as a tool to keep your bike in optimal riding condition, Hubtiger is a mobile application with an ever growing array of capabilities. The foremost of these remains the service interface. By linking Hubtiger with your GPS device or activating tracking application it can alert you when your next bicycle service is due. The application creates a digital log book, tracks the kilometres ridden and time between services, to alert you to potentially worn components. Utilising industry standards Hubtiger can predict when a specific component will need replacement or simply when your road or mountain bike is due for a tune up. To make life even easier Hubtiger offers bicycle shops with an integrated platform, which links shops on the platform with your phone. This means booking a service is just a click away. Bike shops can also make use of the platform’s full

suite of online solutions, including online bookings, calendars, digital job cards, automated communication, point of sale integration and the ability to view details on customers’ bikes down to each component. The Hubtiger application is free in the Google Play and iStores. “We have exciting plans for the future with Hubtiger,” Daniel Magowan, co-founder of Hubtiger confided. “Along with the service tracking and bike shop platform the app will also soon provide highly accurate weather information and an interactive club platform that will allows riders to see what route will be ridden on a certain day, the pace of each group, who the marshals are for each group and the predicted weather for each route.”

H U B T I G E R C O N TA C T D E TA I L S :

Website: www.hubtiger.co.za Tel: Daniel Magowan 082 971 5781 Email: daniel@hubtiger.com.

NICE, NE?

The 2019 Knysna Cycle Tour is bigger and better, with new, improved routes for their biggest events. The road route is much changed, and includes a gravel stretch, but we are here to read about MTB: all the off-road routes have been designed and maintained by a group of keen local cycling legends, led by Stuart Lightley, Greg Penrith and David Correia. Lightley explains: “I was asked to contribute to a route redesign for the 30 and 50 km MTB routes and to incorporate more single track, making the routes more fun and technically challenging. The idea with both the mountain and road events is to show off some of the areas where the Knysna locals ride. “I’ve been riding mountain bikes and exploring the Knysna forests for almost 30 years and know the forest quite well. I enjoy the more technical type of riding, and actively help and encourage others to

improve their technical skills. With this in mind, I have built tens of kilometres of single track, mostly in the Concordia Contours Trails area, to the north of Knysna, near Simola.” The end result is that for the first time, the 50km and 30km routes will take participants along routes created by locals, including a lap of the stunning Oakhill School purpose-designed track, the Life of Brian single track link to Narnia Village, the Knysna Montessori single track to the drop-off onto the Salt River farm track, and the iconic SANParks single-track Petrus Se Brand through to Harkerville. Once back at the finish on the Knysna High School sports field there’ll be plenty of entertainment for the whole family and time for cyclists to relax with food from local food stalls, listening to some music and enjoying a beer or two. Online entries for the Knysna Cycle Tour close on 14 June. www.knysnacycle.co.za.

MUD ON YOUR FACE. NO DISGRACE

Cyclocross invokes images of soggy Belgian fields, a muddy Mathieu van der Poel grinding inexorably away from Wout van Aert while thousands of cheering, beer drinking fans shout their encouragements. Part festival, part bike race. South African cyclists have been missing out for too long on Europe and North America’s favourite winter bike sport. To remedy that the Steeple CX Cup was born. Louis Daffarn, co-founder of the Steeple CX Cup, explains: “It is an inclusive sport. All bikes, skill levels and riders are welcome. We have racing and social categories along with a great festival-like atmosphere created by the sponsors, Red Bull, SRAM, Camelthorn Beers and Sir Fruit juices. The racing event encourages riders to take part on cyclocross bikes and race on the roughly 2,5 kilometre long course, completing as many laps as possible in 50 minutes. There is also a social event for those looking for a little less intensity and allowing novices to make their first CX attempt, and allows for riders to take part on cyclocross or mountain bikes over a shorter time frame.” 2019 Steeple CX Cup Round 1 - 19 May, Klein Constantia Round 2 - 9 June, Rondebosch Boys High Round 3 - 30 June, Rondebosch Boys High Round 4 - 21 July, Klein Constantia Round 5 - 4 August, Rondebosch Boys High Round 6 - 18 August, Rondebosch Boys High Round 7 - 1 September, Klein Constantia Entry Fees - 7 Races: R1 200 | 4 Races: R800 | 2 Races: R400 | 1 Race: R200

C O N TA C T D E TA I L S :

Website: www.steeplecx.co.za Facebook: @steeple_cx Instagram: @steeplecxcup Twitter: @CxSteeple

12-SPEED FOR THE MASSES

Shimano has finally trickled down their entry into the one-by market to both Deore XT and SLX, with the announcement of all-new generations of both groupsets. A year after launching 12-speed, singlechainring setups at flagship XTR level, the new gruppos are a welcome development for Shimano loyalists wanting to keep current. While the XT group will appeal to the purists, it is the SLX that is the most interesting, with a wide range of gearing options including a double chainset, for the less racing-inclined riders looking for more versatility. The new 12-speed SLX M7100 drivetrain offers 10-51 and 10-45 cassettes with single and double front chainrings and delivers Shimano’s widest range 1×12 gear option. A choice of two- or four-piston braking, with completely redesigned slimline levers seals the deal, and it all weighs just a few hundred grams less than XT. Pricing is pending, but looks to be on a par with current SLX value, for a vastly improved gruppo. www.shimano.com

GEAR

JUN/JUL 2019 VOL 59

LIGHT FANTASTIC Winter has its moments, as early sunsets make the perfect excuse for a night ride. Bike lights today are powerful and long-lasting, as LED and battery technology make daily advances. Gone are the days of 45 minute rides with dimming golden halogens on your bars – bunny-blinders are par for the course now. Here are a handful, and some safety options for the open road on the way to the trailhead. Prices correct at time of print

EXTREME LIGHTS BAVIAANS

LIVALL BH60SE

As a top purveyor of bright lights, Extreme’s big daddy is a monster, perfect for superlong rides (Trans Baviaans, after which it is named, is one of the premier ultraendurance MTB races, at 230km) and offers, at its most stunning setting, 3 100 lumen of well-channelled light, with a dedicated spot as well as a broad 180-degree beam. With the standard 5 200mAh battery, that will only let you ride in virtual daylight for twoand-a-bit hours. That is more than enough for a weekday night ride, but if you are looking to go longer, there are 6 400mAh and 10 000mAh options, which extend that by a fair amount. Not that you need that much firepower, to be honest. The ‘mid’ 1000-lumen setting will give you between eight and 12 hours, depending on battery choice. More than enough to see your way overnight. The handlebar clamp is simple, even with gloves on, and secure and the Bluetooth remote is great – no more fiddling for tiny buttons on the back of the lamp, especially if you have chosen to go with a helmet mount.

A little left-field, but a solid idea: a helmet with built-in lighting. It won’t help you see where you are going, but it is super visible on the road, as motorists have possibly become accustomed to bike-mounted flashers; the movement and different position helps. At 440g, it is not something you will race with, but if you are looking for ultimate visibility, and a whole lot of (possibly unnecessary) Bluetooth integrations, this is well worth a look.

www.livall.co.za RRP R3 220

www.extremelights.co.za RRP R2 995

FABRIC 20 LUMACELL

RYDER SUPERCOB A super-bright, waterresistant super-simple rear light that recharges via USB, and offers four static and four flashing modes from its 50-chip LED. The tool-free silicone mountain bracket seems durable, and is easy to use, so there really is no excuse not to be seen on the road.

The Fabric Lumen Light is a compact backlight that is ideal for when you’re on the go – even in low light conditions. It is powered by COB technology that provides 180-degree visibility through an ovalized lens. It is housed in a compact, tough nylon case. Direct USB charging allows it to be portable and simple to reboot in time for the ride home.

www.rydercycling.co.za RRP R255

www.fabric.cc RRP R350

RYDER CONCEPT 900 Housed in a sturdy, heat-dissipating cnc-machined aluminium casing, the Concept range from Ryder offers a remarkably good field of view, for a compact and affordable unit. The mounting bracket is more than sturdy, using an o-ring-type system rather than screws and levers, making it easy to fit and remove. USB recharging, on a replaceable 2 600mAh Li-Ion battery, allows for longer outrides than many similar units. The 900-lumen version offers plenty of light for gentle off-road rides, and great visibility on strobe mode when you are riding on the road.

www.rydercycling.co.za RRP R599

GIANT RECON 1600 A feature-packed sleeper from the bike manufacturing giant; SpeedBeam adjusts light output based on riding speed, Smart Mode light sensor monitors ambient light to adjust light output day or night, it pairs with Garmin series computers to see the battery information and light mode, the heat-dissipating CNCmachined aluminium structure keeps the unit running at its full 1 600 lumen for up to an hour and a half, or over four hours at 800 lumens. It also includes a GoPro mount, so you can easily attach it to helmet, bike, wherever tickles your fancy.

www.giant-bicycles.com/za RRP R1 499

SERFAS CP-R5 Keep it simple with an ample 155-lumen headlight (which offers up to 11 hours of battery life, depending on the setting) and a sharp 30-lumen rear light, both of which mount with ease and recharge via USB. The front light is helmet-mount compatible, too, and weighs just 116g, so you will hardly notice it, wherever you mount it.

www.serfas.co.za RRP R1 199

W H AT W E ’ V E R I D D E N

THE TEST ZONE The FULL SUS testing section, led by pubisher SHAYNE DOWLING and editor TIM BRINK , where all the new stuff gets pedaled, felt, touched, kicked, jumped, ripped, slid, clicked, worn, stretched... it’s tough, but somebody has to.

HYDROTAC – BIFOCAL STICK - ON LENSES RRP 460

Reviewer: Shayne Dowling Ok, so I have to admit that my arms aren’t long enough anymore. My ageing eyes need glasses to see up close, and carrying a second pair while riding isn’t practical. Yes you can go and have expensive prescription lenses made up that fit into a number, if not all, sunglasses, but Hydrotac is just so much simpler, cheaper and more practical. The lenses are made from a pliable plastic that can be cut to size, they come in the various strengths and with a drop of water can be added to any set of sunnies to instantly transform them to bi-focals and presto you can see! The beauty of these guys is that you can take them off and re-apply as many times as you want, change sunnies and move the lenses. I have been caught so many times with a small problem on my bike and had to struggle trying to fix it, find things, check my bike computer, but these guys have changed all that. As an older cyclist but also for anyone who is far-sighted these are essential!

GIORDANA SILVERLINE BIB SHORT – A QUALITY PACKAGE! RRP: R2 750

Reviewer Shayne Dowling Sometimes quality needs context. Giordana is an Italian brand established in 1979, created by Italian cyclist Giorgio Andretta. In typical romantic Italian fashion, the brand name came from his newly born daughter and the logo was taken from her birth sign Sagittarius. Romance aside, Giorgio worked hard to take the Italian clothing quality to the States and eventually the world. This was not by fluke and the Giordana products have stood testament to the quality and fit expected even more so today by both elite and regular cyclists alike. The Silverline bib offers all that I look for in a bib: the legs fit comfortably, the chamois is high quality – how do you know? How it feels, the way it moulds, breaths, wicks away the moisture and generally leaves your toches feeling decent even on those long, sweaty rides. The leg grippers are comfortable and firm without being floppy or even worse, stopping your circulation. Shoulder straps are made of a soft elastic that has nice stretch and combined with the breathable mesh back piece, keeps the bibs comfortably in place without any strain on your shoulders. The best part of the Silverline is the short’s material, in two panels that sit perfectly, they wrap your legs in a firm and really breathable material (I don’t want to bore you with the technical names) but it’s really amazing! Legs stay cool and doesn’t look like you’re in your undies. At a little over R2k for a pair they aren’t cheap but quality comes at a price. You will be riding them for years and they’ll repay your butt in kindness again and again! I love my Gio’s.

www.nationalcycles.co.za

OLÉ LUCK SHOES! RRP: FROM R1 899

Reviewer Shayne Dowling A guy riding behind me, I still don’t know who, as I was shattered, said: “Finally someone with shoes as bright as mine!” I chuckled as much as one can without air and wriggled my toes in the neon yellow and black shoes looking after my feet as we made our way around the Darling Brew MTB heatfest. I was tiring but I can quite honestly say that my feet were in a happy place. The Spanish made Luck shoes are insane. Yes I hear you saying: “don’t these guys ever say anything bad about the products they test?” I guess it may seem like that but I can honestly not think of anything bad to say about these kicks. They are bright but besides the funky two-tone, a neon colour and black running halfway through the middle of the shoes, you can also get them in a muted black, the shoes are everything you want in MTB shoes. Fit is controlled by two Atop reel lacing systems, the shoes are nice and broad but with the two ratchets per shoe you can adjust top and bottom of the shoe separately, easily and on the fly, allowing for a really comfortable fit. The shoes have a hard toe-shell which gives great protection. The carbon sole is light, rigid and great on the bike, but the ridged rubber sole also allows for ease and comfort when you need to walk the really steep stuff. I really enjoy it that I can wear thicker or thinner socks and because of the ease of adjustment your feet are just as comfortable, warm in the winter but breathable leather makes for cool feet in the summer. Once again these are high quality products and come with an expected price tag. I however highly recommend these shoes – save up, bend the credit card but get yourself a pair of Lucks – a really great pair of MTB shoes!

www.positivesportssolutions.co.za

www.hydrotaclenses.com

HUTCHINSON TYRES: COBRA TLR 2019 – 29 X 2.25 RRP: R770

Reviewer Shayne Dowling So Hutchinson have been around for a damn long time; in fact they have been making bicycle tyres since 1890. The French brand is the only tyre company still producing tyres in France, they are a subsidiary of Total and certainly have the pedigree when it comes to producing good rubber. Hutchinson have always been well-known for their road and (26’’) MTB tyres, but then hoop size pretty much changed outright and certainly on the local market they went quiet. However, they are back with the new COBRA TLR 29” tyre. Punted as their all-round tyre of choice with a tread that claims to be good on both the XC and trail scene – I have found that this is not an easy claim to back-up particularly with our gnarly tracks, clay-pack trails that quickly become sticky as hell in the rain and of course the thorns and razor sharp rocks also put strain on lights tyres. The 2.25s almost look too thin when you consider all the beefy tyres and wider rims, however these tyres really surprised me. They are a lekker mix between a soft and hard compound, the tread (although I do have my doubts in clay) has handled all the dry terrain I have thrown at it. The tyre is perfect for jeep tracks and manicured trails, long off-road rides it eats for breakfast. I was hugely impressed with the tyre grip and behaviour in some of the more gnarly rock gardens and tricky turns or berms, so more of a trail environment: they really inspire confidence and never once did I feel like I was going to lose the tyre on the front or back. The Hutchinson Cobras are what they say they are: equally comfortable on XC and XC Marathon. For more hectic trail riding I would still like some more tread up front and look forward to getting my hands on the burly brother of the Cobra, however I can confidently and assuredly recommend the Cobras for most riding we do off road. At 750g a tyre they are on par with other ‘multi-use’ tyres and at this price, they are a great option for value too.

www.hutchinsontires.com

SEND-IT BIKE BOX RRP: R1 795

Reviewer Tim Brink They say the true test of a relationship is travelling together. If your prospective partner has a bike, ramp that up ten-fold. At least. Travelling with your baby (the two-wheeled one) is a stressful affair, not least because you are never quite sure how much of a rough ride she is going to get at the hands of the baggage fairies. Send-it combines the two popular packaging options – the expensive brand-name bike box, and the cheap-as-chips cardboard number from your LBS – with a specially-designed number that marries the two brilliantly. The double-walled cardboard material is good for a fair number of trips, even with the grumpiest of baggage handlers, and is branded all-sides to make sure the fragility of the contents is obvious. From the outside, Send-It looks 100% bike-shop box. But it is on the inside that that all changes; with the big cardboard bits come a solid BB protection box, robust bags for the handlebars, derailleur, pedals and wheels, and enough straps to S&M beauty into happy submission. No need for bubble-wrap, pool noodles and packing tape, all the more important on the return leg, when you have forgotten to pack the latter. All-in, this tips the scales at a shade over 5kg, so the penalty for the remarkably high level of protection is light. The process is relatively stress-free: whip off the wheels, the bars, the rear derailleur and the pedals, and pop them into their toughened pouches (made from recycled billboards) and strap them all into place in the box, with your bike. Seven internal heavy-duty nylon straps keep everything in place – rattle-free means damage-free, mostly – and the final two external straps keep the box from opening in transit. As packing options go, this was one of the better thought-out versions – not over complicated, and perfectly simple for a single human to manage. When not in use, the whole Send-It packs flat, for much easier storage than normal bike boxes or bags. Wear and tear will be a challenge, if you travel a lot, but every component is replaceable at reasonable prices, on the firm’s website (a replacement box is just R545). If your gallivanting is limited to just once or twice a year, look no further.

www.sendit.bike

PHYSIO

JUN/JUL 2019 VOL 59

FINDING

LEFT: Balance - low-speed and high - is an important part of an athlete’s training.

BALANCE One of the perks of having his practice at the Sport Science Institute of South Africa is that he gets to see some really interesting sports science and sports medicine research as it unfolds. For this issue, RASHAAD JAKOET chatted to KIM BUCHHOLTZ on her research with mountain bikers.

S O I ’ V E N O T I C E D A F E W C YC L I S T S O N THE BLUE FLOOR DOING SOME TESTING. W H AT ’ S H A P P E N I N G ?

I’m testing balance and agility in mountain bike riders and assessing how it is related to cycling performance and risk of falling. There are no previous tests described in the available literature, so I am developing these tests from scratch. The idea started from working at the Cape Epic for the last six or seven years. Lots of guys do not finish due to falling and getting badly injured, so the question is: why do people fall? It’s part of PHD thesis, and the first phase involved developing tests indoors and comparing them to an outdoor technical run (real world comparison). There was an additional phase in January, which involved following Epic cyclists from training through to competition. I’m now busy analysing the data. The final phase, which is yet to begin, looks at how fatigue (physical and mental) affects balance and agility performance on these same tests.

P R E L I M I N A R Y R E S U LT S

ANY BITS OF WISDOM PICKED UP DURING T H E L I T E R AT U R E R E V I E W ? There is very little published on MTB, particularly. MTB is the third most dangerous sport at the Olympics (with the possibility of serious injury like concussion, head injuries and fractures) with more injuries than road cycling. Most of the injuries in mountain biking are related to losing control of the bicycle, and falling over the handle bars is the most common direction. We know that mountain bikers use the sensation of where the body is related to the bike and the ground to adapt and change to the environment on which they are riding. This is different to road riding where you rely heavily on your vision to assess where you are going and to move out of the way of other objects and vehicles.

There seems to be a big relationship between agility tests and outdoor performance and a reasonable relationship between the dynamic tests and outdoor performance. It’s too early for causal relationship between test and falling, hence fatigue tests being included soon. These tests may be used to predict performance in technical riding rather than injury risk at this stage.

TA K E H O M E A D V I C E Good performance in the tests relates to technical ability. Practising these tests may reduce risk of falling, but this is what we would really like to assess in the long run. On a field, with no rugby posts. The next phase started in early June, with data collection to be completed by the beginning of 2020, and graduation end of 2020 planned. If you are interested in discussing this further, please contact Kim at kim.buchholtz@uct.ac.za.

S O H O W M A N Y C YC L I S T S T E S T E D ?

29 in the first study (three tests each), seven in the Epic study (who we followed for eight weeks), and 20 more to come.

W H AT D O T H E T E S T S C O N S I S T O F ? The tests consisted of standing, static and four dynamic balance tests: + Standing: Single leg standing (not on the bike) + Y-balance test: Standing and moving along a predetermined line in a Y pattern on the floor + Static: Riding up to a point to slam on brakes, then hold position for as long as possible without going into track standing + Dynamic: Four different tests of increasing difficulty, including curved lines and ramps as slow and accurately as possible + Agility test: Moving around beacons with change of direction as fast as possible.

KIM graduated in 2005 from UCT and completed her MPhil in Sports Physiotherapy at UCT in 2013. She ran a sports and orthopaedic physio practice until Jan 2018 when she decided to focus on teaching and research full time. She has travelled both locally and internationally on sports events including three Blind Cricket World Cups as the Head Physio for the Australian team. In 2018 she was named as one of the Top 200 Young South Africans by the Mail and Guardian.

F E AT U R E

TOP LEFT: Coming to a bike shop near you! BOTTOM LEFT: The Torq Zone programme involves both practical and theoretical work. BOTTOM RIGHT: Graduates are qualified to work on all bikes, from kids thrashers to dad’s prideand-joy carbon baby.

IS YOUR BIKE

MECHANIC QUALIFIED? It can be safely stated that the largest majority of bicycle mechanics in South Africa are not qualified to practice. GRAEME STICKELLS has the questions, and the answers.

When we established Torq Zone Academy, not only did we introduce the internationally recognised Cytech technical programme, but we were also instrumental in registering National Qualifications on the National Qualifications Framework (NQF). We have aligned these National Qualifications and the Cytech technical courses into our learning programmes as follows:

JUNIOR TECHNICIAN PROGRAMME aybe a bit of a harsh statement considering it is no fault of their own, as there has never before been formalised training offerings in South Africa. Most have either been self-trained or received on-the-job training in a workshop. To further debate this, we must first understand the definition of qualified, being officially recognised as being trained to perform a particular job (Oxford English Dictionary, 2019). Self-trained or on-the-job training seldom falls within this definition, as officially would imply that there is standardised training and assessment against recognised or registered learning outcomes. So how has the training landscape changed? Well, formalised training and assessment is now a given and available to the industry.

This programme comprises of the Occupational Certificate: Bicycle Repairer, NQF Level 3, and Cytech technical one and two courses. Learning areas cover knowledge and skills related to legislation, workshop practices, frame preparation, groupset repair and servicing, and basic wheel building.

SENIOR TECHNICIAN PROGRAMME Included in this programme is the Occupational Certificate: Bicycle Special Components Repairer, NQF Level 4, and Cytech technical three course. Learning areas covered include hydraulic brakes, suspension, advanced wheel building and electronic groupsets.

FOR THE CUSTOMER IT MEANS CONFIDENCE AND PEACE OF MIND THAT THE MECHANIC WORKING ON THEIR PRIDE AND JOY IS QUALIFIED.

developed skills that are relevant to the workplace. A side note to the cycle shops out there: we are looking to partner with workshops nationwide where we can place learners for their Work Experience Component. For experienced, practicing bike mechanics the National Qualifications can be achieved through recognition of prior RPL which means that not all class base training needs to be attended. The introduction of training standards has resulted in much benefit to all in the industry. For the mechanic qualifying, it means ease at getting employment both nationally and internationally, national recognition of learning achievement, and parity of esteem with other trades. For the cycle shop employing or up-qualifying mechanics it means assurance that the mechanic can demonstrate the competence in the workplace reflected in their qualifications, the raising of skills levels while improving work performance, and access to National Skills Funds (NSF) funding and tax benefits which can subsidise training costs. For the customer it means confidence and peace of mind that the mechanic working on their pride and joy is qualified. In closing, the bicycle mechanic as a trade is a viable, exciting career with a good deal of opportunities and which nowadays requires a far better grounding in respect of foundational knowledge and skills such as those delivered during formal training. Being qualified can ensure that this is achieved.

WORKSHOP MANAGER PROGRAMME This programme covers the remaining learning outcomes of the Occupational Certificate: Bicycle Mechanic, NQF Level 4. Although not fully implemented yet learning areas cover, as it name implies, aspects related to workshop management. Each of the National Qualifications essentially consists of four components: + The Knowledge and Practical Components completed at Torq Zone Academy + A Work Experience Component completed at a workplace which Torq Zone Academy recognises + An External Integrated Summative Assessment (EISA) which is completed at a registered assessment centre. Only once all of these components are successfully completed is the National Qualification awarded. Sound familiar? It should. Professional trades have been using this approach longer than we have had bicycles. This approach to training creates skilled mechanics who need less supervision and have more confidence and better problem solving skills, are motivated and strive to add value to the cycle shop and are less likely to leave a cycle shop that invests in their professional development. Cycle shops will also be able to select from a wider pool of qualified mechanics who have

GRAEME STICKELLS’ passion for educating the next generation of bike mechanics is legendary. In 2014, he and Dirk Oerlemans opened the acclaimed Torq Zone academy in Gauteng, which trains bike mechanics from basic workshop assistant to world-class wrench. www. torqzoneacademy.co.za

RIDE REPORT

A CRUISE

TO THE COAST Before Farmer Glen learnt how to build bridges, the Vaal Dam was crossed in dragon boats.

Ride the Beloved Country, is the catchphrase of the Joberg2C, which celebrated its tenth birthday in 2019. And it sure does cover some ground. WORDS: TIM BRINK

IMAGES: SUPPLIED

rossing nearly 100 private farms as it winds through game, dairy and cattle country, mielie, rose and stud farms, wild purposebuilt single tracks high in the Drakensberg, and for the final three days the hyper-fun trails that make up Sani2c. Every edition of the Joberg2c is special, but Number 10 seemed that little bit specialer, so we tasked four Full Sus friends to give us their low down it is all about. Mike Mulder (MM), Jeremy Bruce (JB), Franco Bossi(FB) and Keith Dorman (KD) have, between them, ridden many stage races, and a number of previous J2Cs. Our little questionnaire was their toughest mission yet...

FS: What did you expect from the Joberg2c?

MM: I went in with great memories from 2017 and was worried that these would not be met. I was pleasantly surprised; the organisers have grown the experience to exceed my expectations. The trails and riding experience remains the highlight; they’ve cut out some forgettable sections and constructed some of the most enjoyable single track riding I have had the privilege to ride.

JB: We knew that J2C puts on a great show, therefore we would be able to push ourselves hard on the bikes and have time in the afternoon to chill and recover with some friendly banter over a few Notties beers. FB: No idea! I had never ridden for more than four consecutive days. KD: Having done it in 2016, I knew pretty much what to expect - long days in the saddle and some tougher than others, but it sure beats being in the office. FS: How much training did you do for the nine days? KD: We made a good effort and commitment. Is it ever enough? JB: Having ridden J2C two years ago, I realised I needed to be properly endurance fit to be able to ride hard for nine days, and enjoy it. I worked with Mike Posthumus from Sports Science to develop a program that would get me strong enough. The program started in midJanuary and varied between eight hours and 14 hours training a week. FB: I think I probably trained on average about nine hours a week for the 10 weeks leading up to the ride. MM: Jeremy and I undertook a structured training plan for the 2019 J2C, the intention was mainly to have fun and enjoy the event, but also to challenge ourselves and be properly fit.

FS: What was your favourite day?

KD: Days four and eight, as the scenery and trails are just mind-boggling. MM: Day eight (Sani day two) is an obvious highlight with the Umko drop and the subsequent climb out of the valley, but I loved day six. It is the epitome of why I ride; I want to be challenged with big climbs, I want to

ABOVE: Tjeerd Greveling, Everest legend: Sibusisu Vilane and Keith Dorman

IT IS NOT AN EVENT TO BE DONE EVERY YEAR, BUT LEFT ME FEELING RECHARGED. ABOVE: Jeremy Bruce and Mike Mulder BELOW: Franco Bossi does his best Nino impression

whoop with excitement going down a well-constructed single track descent and I want that feeling of pride of having achieved something special. At 90kg, I am a big fan of trails that head down rather than up and I particularly enjoy when they get a little bit more challenging than some of the very manicured trails. Too many favourites. FB: Day four; single, technical and downhill tracks ala Berg & Bush. What a relief after the first three days. MM: I particularly enjoyed day six, which is a tough day from Nottingham Road up Gumtree Climb to almost 2 000m above sea level. You then get to ride on the purpose-built Harrison’s Pass, a series of about 30 switchbacks through pristine KZN bushveld. The day moves on to cover two other great pieces of single track, Rock and Roll and some great trails through the Sappi plantations ending up at Glencairn Farm outside Himeville.

FS: And the worst?

MM: The week before we rode, the area was hit by massive rains and flooding, so we had plenty of mud to contend with. The soundtrack of my drivetrain trying to digest thick mud for 90+ kilometres on day two, was not my best experience. FB: Day eight; it was the hardest day and I was suffering with a fever. KD: A tossup between days one and five, for me, as the hardest. Day one partly due to distance, and getting used to altitude, but it was also a lot muddier in places than in 2016 and you pretty much have to pedal and pedal and pedal. JB: The worst day on a bike beats most days in the office.

FS: Did the race live up to your expectations?

MM: Absolutely. Not only in terms of the actual riding, but also the feel-good factor. You feel like your entry fee is having a tangible benefit to the schools and the areas you pass through. JB: J2C is a great event and I can recommend it. It is not to be underestimated. Nine days and 900km is a long way. You get to see parts of our beautiful country that you would never be able to experience from a car. FB: It’s a great event , especially for riders that don’t often get out there. However, there is too much of the ride (especially the first three days) on the district gravel roads. KD: Epic food and organisation, awesome scenery, stunning people, wonderful camaraderie, fantastic back up/rescue support, massage services and, of course good cold Notties beer for each leg and Seattle coffee to start the day.

FS: Any advice for future riders? And (gently) the organisers?

KD: You may complain on some days as it isn’t a walk in the park, but you will feel alive and proud at the end. We had one minor complaint on day five, around a cutoff time issue, that I discussed with Wappo and it was sorted pronto, so basically the only advice I have for the team is to keep up the good work. MM: You want to be as fit as you can to maximise the

experience. You need to plan whether you are going to race or ride the event; the length lends itself to both. Joberg2C is long and that means time away from work and family. It is not an event to be done every year, but left me feeling recharged. I want the organisers to keep focusing on the riders and the experience; please don’t fall into the trap allowing sponsors to change the tone of the village. FB: Train, train, train! For the organisers: I love single track downhill riding, so the first three days were hard on my legs, soul and butt. My biggest whinge is that the roadies need to train riding single track. They spoil all the best riding for the purists. Wappo did raise the point at one of the race briefings, but I think the problem is that the roadies are deaf from not having to engage their grey matter on the road. JB: Don’t underestimate nine days on the bike. Make sure you are fit and your ass can take nine days of intimate relations with your saddle. It’s about the combination of great trails, great people and great hospitality for a reasonable price. I am not so sure about E-bikes being allowed in the race, though. There probably is a place for them, but it should be managed better. I think they should carry their own spare batteries. It gets irritating when you are bleeding through the eyeballs, riding as hard as you can up an iconic climb and someone with a fresh battery is shouting for track...

P H OTO : J O B E R G 2 C

JUN/JUL 2019 VOL 59

WAPPO’S CORNER The first Joberg2c was in 2010. Farmer Glen Haw, who founded Sani2c, had the vision to create a ride from Joburg to the sea, ending on the Sani2c route. He always wanted to ride his bike off-road from city to the coast. He called me up one day (he knew I had sold out of my business) to say Wappo let’s do Joburg to the sea. I was in immediately and after we met with Gary Green (Berg & Bush) the three of us formed an instant partnership and (more importantly) a friendship strengthened by our love for mountain biking. We called it Joberg2c (Jo – Berg – 2c ) as this name incorporated everything. I had met Farmer Glen many years before Sani2c was officially launched on some of the test rides. We (my buddies and I) were his guinea pigs and we loved it. The route has been an evolution. In the beginning we divided the route up between the three partners. I did the first three days, Gary the second three and then naturally the last three days are the same as the Sani2c route, so that was Glen’s responsibility. But now we are all in it together. We constantly look to make improvements. We ride the route every year ourselves, so we know what works and what doesn’t.

OLD MUTUAL

JOBERG2C ROUTE

It has been an incredible success: rider feedback gets better and better (but we are only as good as our next event) and the communities we use to run the event have prospered. It shows what South Africans can do when they get together. Another measurable success is that we have gone from 20 international riders in year one to 230 in year 10. Finally, the true measurement of success is that we, as organisers, still want to keep doing it.

JOBURG HEIDELB ERG

We are already starting to look for new sections of great riding – we will continue to provide a special way to see 900km of rural South Africa on a bike. We will keep making sure our riders have the best nine days possible. We would love to find a title sponsor, so we can put even more back into the communities, That will come.

DAY 1: 114KM

FRANKF ORT DAY 2: 90KM REITZ DAY 3: 126KM

STERKFO NTEIN DAM

HARRISM ITH

DAY 4: 90KM

LADYSM ITH EMSENI

WINTER TON

DAY 5: 122KM

NOTTING HAM ROAD DAY 6: 98KM

DAY 7: 83KM DAY 8: 96.5KM DAY 9: 83KM

GLENCA IRN FARM

HOWICK PETERM ARITZBU RG

MACKEN ZIE CLUB (IXPOPO) JOLIVET (HIGHFL ATS)

SCOTTBU RGH

RACE REPORT

A RACE OF

THREE HALVES Around three kilometres from the top of Swartberg Pass is a fabulous lookout point, where TIM BRINK and his fellow travellers gathered for an ubiquitous selfie in late April. IMAGES: PETER KIRK MEDIA

TOP LEFT: Majestic Meiringspoort, by bicycle. TOP RIGHT: Nearly 300 riders braved the start of the fifth Swartberg 100 Grand Fondo. BELOW: You think you are almost there many times in the 25km slog that is the Swartberg Pass.

ith the Southern Cape stretching as far as the eye can see, and the sinuous Pass slightly further than that down into the Oudtshoorn valley, for the riders of the Swartberg 100 Gran Fondo this soon becomes a bitter-sweet spot. They have been climbing, non stop, for around 23km, gaining nearly a thousand metres. Finally, they are at the top of the signature slog of this 170km sufferfest. But are they? No cigar. The guru behind this successful event, now in its fifth year, is John Swanepoel, and he will happily warn anyone who listens to beware the false top, and the next one a kay-and-a-half later. If you are lucky, or stand still long enough, he will also warn you about the secret little ‘false flat’ on the mad-cap descent back to Prince Albert, the Karoo town that hosts the event so warmly. With a disarming smile, he might just tell you that the 1 000m of ascent the Swartberg Pass dishes up (from the Cango Caves turn-off, you will be chanting his name, pinning with his imaginary voodoo likeness) is nothing, wait until you have discovered the thousand hidden in the other-worldly beauty of the never-flat Oude Muragie road, which links the half-way point to the foot of the day’s Magnum Opus. Combined, that is 2 000m gained in 85km... which does point to the relative kindness of the start of his race; you only scale a single Table Mountain in the first half. Kind John has his moments.

THE DELIGHT OF THE SLIPPERY, BUMPY, FAST 20KM DESCENT BACK TO PRINCE ALBERT CAPPED ONE OF THE MOST REMARKABLE DAYS YOU WILL EVER HAVE ON A BIKE.

The Swartberg 100 is South Africa’s first dedicated gravel-bike race, the one that wrote the rules for those that have followed. Five years in (this was the fourth event, after Mother Nature conspired to wash the pass away a week before the event in 2017), it still has the pioneering feel of the early Epic, with the who’s-who of the exploding gravel world lining up, curly-barred, bearded and only slightly jittery after that third breakfast cortado, with more than its fair share of fat-tyred scoundrels and the odd road biker taking the “choose your weapon” motto of the event just a little too far. 2019 saw the first dozen finishers on gravel grinders, after which the Stats Committee stopped counting, and sought beer. After an aberration in year one, where Mike Postumus dominated proceedings on his road machine, albeit with slightly fatter (but still slick) tekkies, the Gran Fondo has, rightly, become a race for the gravelistas. The first 50-odd kilometres are tar, and fast, with a SOB climb slap-bang in the middle that gives the mountain bikers a bit of respite from spinning their legs off. The Flat Bar Societists then get to enjoy the short-cut past Klaarstroom to Meiringspoort; a twisty hardpack series of sharp climbs and whoopy descents, including a dedicated Strava-segmented downhill that was cunningly taken by Charles Keey, winning back the Panaracer tyres he had sponsored as the prize... And then the highlight of the entire ride, for me anyway: Meiringspoort on a bicycle is sublime. We had a tailwind this year, so it was even better, as the opportunity to absorb the enormity of the mountains it carves through (try not to remember you have to get back over them) is matched by a high level of how-the, as you criss-cross the Grootrivier 25 times... We have the Bain family to thank for so many of our fabulous cycling passes in the Cape. At the South end of Meiringspoort lies De Rust, half-way point of the Gran Fondo and the hand-over spot for the riders of the Stafetta – the two-person relay version. Rider one – usually decided by weight – covers the first half, before rider two tackles the rest, and its crazy climbing. Along with the 55km Medio Fondo, in and around Prince Albert, but without a sniff of the Pass, John also introduced an E-bike race in 2019, a 65km/1 900m challenge over the pass and back that was designed to test battery life to the limit. It was well subscribed, as were all the races, with Erik Kleynhans and Christie Hearder leading 275 hard men and women home, in course records, on the 171km route. In perfect weather conditions, Team Full Sus made the most of the day interacting with the front of the field for the first half (playing on the tar is fun when you know you don’t have to do it for the whole race) and freewheeling Meiringspoort, solo, with only the baboons checking for licences for company. A civilized sit-down espresso in De Rust was followed by a slight scramble, as the agreement to do so seemed to be forgotten by the rest of the party... but no harm done as the Oude Muragie road soon allowed amends to be made before the joy of accompanying a mini-peloton of Swartberg Pass virgins. False-top Syndrome struck them all, possibly out of necessity as the gradient gets ever steeper, but make it they all did, and the delight of the slippery, bumpy, fast 20km descent back to Prince Albert capped one of the most remarkable days you will ever have on a bike.

RACE REPORT

JUN/JUL 2019 VOL 59

DARLING BREW MY BRU! There is nothing sweet about 28 degrees on a winter’s morning in the Boland. No wind, perfect day, bloody hot! Perfect for consuming beer! But the wily bone crushers at Darling Brew expect you to work for your brewski! Cape Town clearly has a lot of folks who want to suffer and then enjoy the golden nectar – 2000 of them to be precise. SHAYNE DOWLING joined the monster field. IMAGES: SUPPLIED

went into the ride after a week of flu – not a clever idea. For 40km I was in good nick, the rolling hills, vineyard climbs and farm field crossings with spectacular views, including looking back at Cape Town and seeing Table Mountain in all its splendour, vindicated my decision to ride and tackle what must be one of the biggest one day rides in SA. The next 20 kays were brutal. The DBX is not for sissies, it’s tough! The Wolwefontein single track climbs are a tester, particularly as they come fairly late in the race, the descents are technical and over far too quickly and the singles up are lungbusters. This section is in my opinion the signature of the DBX and why we ride it – hard and a test but fun and biggest talking point over the cold one after. BTW, it’s a complete mindtruck when you reach a summit and can see where the other riders, three metres away from you have been and you still have to go. Note to organisers: it makes you want to have a cold one right there! The DBX offers great options for all riders from a 16km and 31km ride for and slightly easier challenge (don’t be fooled though, the 31km is still a MTB ride!) to 52km and 78km of tough mountain biking requiring you to be properly fit. We hit the trails at a very civilized 9am start but also on a perfect balmy winters day, in fact we hit the wolf trails at a hot 28° C and not even a breath of wind ... cooking! We never felt pushed or crowded on the trails and all the water tables were well-stocked despite the large numbers. I particularly

The riding here is gentle, except for the tough bits. Which are not, but beer-worthy.

The three amigos, Shayne, Marc and Greg, united in pursuit of beer.

like the atmosphere of the Darling Brew, that magic ingredient that some events just don’t seem to have. Full marquee until late, great food, lots of smiles and chatting – a really festive vibe! Oh and the cycle shirt is pretty dope too – so much so that even though they aren’t part of the entry fee they were sold out! On a personal note I have to thank my cycling mates from our Cranks cycling group helping me home. After hitting the wall it was great to have the Doc give me some sage advice, Paul yelling incentive from miles ahead (only managed after a team effort to plug a tyre – did I mention there are tons of thorns out there?) and Marc walking beside me up some hazy steep mothers ... the DBX19 was a jol and, man those beers are lekker! See you next year.

...THAT MAGICAL INGREDIENT... FULL MARQUEE UNTIL LATE, GREAT FOOD, LOTS OF SMILES AND CHATTING – A REALLY FESTIVE VIBE!

Did we mention beer? The title sponsor’s fare was worth riding for.

BIKE REVIEW

CARVING THE LOAM ON THE

CANNONDALE HABIT Cannondale has been making big-hit bikes for three decades and, as ALEX MANCINI discovers, the latest Habit ticks the gnar box more than comfortably. IMAGES: FRANS LE ROUX

ll new for 2019, the Habit has undergone some major changes, all for the better. With clean lines and a fresh paint job this slick new frame is a beauty. That said, the new Habit is surprisingly normal, especially coming from Cannondale, famous for introducing something wildly out of the ordinary.

GEOMETRY The Habit shows big changes over its predecessor, but is still conservative compared to some of the other bikes in this category. Its geometry is by no means futuristic, with the American firm opting for tried and trusted, with a slack head angle, short chainstays and a moderate reach; it looks to be a really good all-rounder. Another nice feature is the Flip Chip which changes the geometry depending on where you need the assistance. In the High position, this steepens up the seat tube for better climbing, while the Low drops it all for more confidence-inspiring descending. They are easily swapped around with a multitool, so you don’t have to be stuck with your choice for the entire day.

SUSPENSION

The Fox Elite suspension is an inspired choice; both the fork and shock are easily adjustable and performed excellently throughout the test. You will find a Fox 34 Elite Fit4 damper 130mm up front, with a three-position remote lever, additional compression adjustment, air volume and rebound – more than enough fiddle for the tinkerers. Out back is a Fox DPX2 Elite, also providing 130mm of travel, offering good mid-stroke support and a stable pedalling platform when locked out. The Quick 3 lever adjusts front and rear on the fly, and there are workshop adjustment options for air volume adjustment and rebound, too. Cannondale added in some really nice cable routing including an extra route if you would like to add remote lockout for the rear shock, too. Cannondale has given each frame size its own unique linkage which in turn gives each its own kinematics. This is helpful, as the centre of gravity differs vastly between small and extra-large riders, demanding different handling and suspension characteristics. A simple, yet effective piece which can be easily overlooked. Cannondale recommends 22% sag for the Habit which is quite different to the 30% sag that most other

trail bikes in this category recommend. This helps prop the seat angle slightly more upright, to keep your weight and body position over the front to aid climbing and pedalling performance. To get the most out of the suspension you are going to have to make use of all the adjustments. We spent a lot of time fiddling, but once we had spent the time, it was worth it. Setting it up in downhill mode and then stiffening it up with the remote lever worked a treat.

UPHILL

Jumping onto the bike felt familiar thanks to a comfortable, centred position. It is not too long in the cockpit, which a lot of bikes tend to be leaning towards at the moment. A shorter front-centre helps on the technical climbs and long days in the saddle, which I did a fair amount of around the Western Cape. The Habit is an excellent climber, one of the best in category, only surpassed in our testing by the Ibis Ripmo and Yeti SB130, which are close on double the price. Once the DPX2 is locked out, it provides a stable pedalling platform to really put down the power while still keeping traction and soaking up that trail chatter. After riding the bike for just over two weeks, I felt confident it could take on one of the shorter more technical stage races.

Stick on some lighter tyres, firm up the suspension, whack it in the High flip-chip position, and you are good to go. Don’t expect a podium, but if you are after a comfortable ride and a blast on the technical stuff you will be in good hands with the Habit.

DOWNHILL The combination of its slack head angle, short wheelbase and low stand-over made the Habit a blast to send when gravity calls. Flowy trails are where it excels; light, playful and fast on the power, giving it one of the highest scores on fun factor. The Habit would be an awesome pick for more chilled Enduro races; it would definitely have the upper hand here with its minimal sag and good handling characteristics. It’s only on the really steep gnarly stuff that it starts to get a little wild, but if that is your preferred playground, you should be looking at something with more travel anyway.

BUILD SPECS Most of the important parts are well specced, like the Fox suspension and Maxxis tyres. The rest of the parts;, not so much, especially considering the price tag. The generic aluminium handle bar, for example, weighed in at over 450g. A standard aftermarket aluminium

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SUS THE

CANNONDALE HABIT 3 RRP R59 999

(EXCHANGE RATE DEPENDANT) Measurements are for a LARGE frame.

Head tube angle

66°

Seat tube angle

74.5° / 66.3°

Top tube length:

579mm

Head tube length

125mm

Wheelbase

1 210mm

Seat tube length

480mm

BB height

339mm

Standover height

770mm

Reach 460mm Travel (rear/front) 130mm/ 130mm Chainstays

435mm

Fork Offset

51mm

bar is less than 320g and a carbon one less than 200g. Aluminium wheels on a bike at this price point are a surprise and they are especially narrow. I rode it with a wider, lighter carbon wheelset which was perfect.

OVERALL IMPRESSIONS

A really fast, fun bike for most of our local trails. It is a little on the expensive side but does come with excellent support should anything go wrong. I really liked the fact that you can do a stage race one weekend and the next push your limits on the trails. It is the ideal bike for someone looking for something more capable and fun than their 100mm race bike but not wanting to sacrifice too much on the uphills.

1 Isn’t she pretty 2 The linkages are typical Cannondale bomb-proof. 3 Guide stoppers are among the best in the business. 4 Fox floatiness up front is always a favourite. 5 The wheels are the only things we would upgrade.

05 ALEX MANCINI A keen downhill & enduro racer, started in the cycling industry when he was 16, has an engineering background and now manages a mountain bike component business.

A D V E N T U R E S W I T H B I L LY PA RT 2

BIKEPACKING

ADVENTURES Even though Cuba is almost first-world, equipment choice for BILLY STELLING ’s bikepacking trip needed to err on the side of wild, just in case.

y choice of bicycle and equipment was quite personal, but there are many to choose from, even here in South Africa, with a variety of prices, colours, sizes, shapes, uses, and sources. I opted for a titanium hardtail from Dutch boutique brand J.Guillem, with rigid carbon forks, carbon enduro rims and a 1x10 drivetrain. I chose titanium as it is light and strong, but it can be expensive, so steel is probably the best all-round material for a bike. Personally, I wouldn’t recommend carbon for extended travelling. Sleep and shelter are important, so I used Naturehike Cloud Up2 tent. I tried to find a two-man tent which was both lightweight (at just 1.5kg, this one more than qualified) and not too costly. I actually broke a tent pole when I was in Cuba and just through a general enquiry about whether or not I could get replacements anywhere, the guys at Naturehike replaced it free of charge. They have great service and are online, and deliver to your door.

Titanium was Billy’s choice, to smooth the ride and carry everything he needed without worry.

Carrying stuff sensibly, and keeping it dry, is also key. I got 7 Rivers in Ukraine to make me custom bikepacking bags: a saddle bag, a gas tank and two feed bags. I found them on Instagram and they shipped it all to Spain for me. An awesome company and their bags are high quality. I also had a boltless bike-rack from Thule and two medium panniers, which can work on all bikes, front or rear. I had been following the Camino Del Cid through Spain for a month prior to heading to Cuba, so I had a cardboard bike box as opposed to a bike bag, which I normally travel with. I think I took about seven flights in total returning home, via Mexico and Miami, then Qatar. The total cost was in excess of R8 000 just on bike carrying fees, so check up the carrier you choose prior to booking, to view their bicycle-carry fees, and the sizes and weights allowed. Navigation in a foreign country is always a challenge. I like to have some different routes downloaded onto a device like a Garmin and make sure I have sufficient

charging capacity for long days. You can upload from various websites like Bikemap.net or RidewithGPS. I also had maps on my cell phone, but that got trashed in a rain deluge, so I was basically left following my nose, mostly. To completely disagree with my previous piece of advice, this ended up being the actual highlight of my whole trip, although it did take a change in mind-set. But having said that, people who venture to do this sort of thing are already halfway there. After I had spent three days seeing Havana, the morning I was due to depart, I was still unsure whether I was travelling east or west. It was literally a case of ching-chong-cha with myself to decide. I eventually headed east, following some unknown person’s random route I had downloaded. It was disorganised and chaotic, but it almost felt that that was how Cuba should be. I just kind of winged it, and I understand it is probably not the way to do a bikepacking trip anywhere, least of all in a country with fairly

MY JOURNEY WAS SOULFUL AND REMOTE, MOSTLY. IT’S A STRANGE EXISTENCE; SURROUNDED BY PEOPLE IN PLACES, BUT NEVER BEING ABLE TO HAVE A CONVERSATION

Havana is a colourful place, with a rhythm that extends beyond the buskers around every corner.

P H OTO : s u p p l i e d

PA R T 2

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Cuba is filled with character, and characters.

The fabulous beaches and time-warp transport are quintessential Cuba.

afternoon, huddled in a broken-down storage room with four strange Cubans, who collectively had as many teeth as I did ... and I’m missing some. In two months, I never felt in harm’s way. I was even taken to hospital and put on a drip for an hour after being violently ill all night after eating something dodgy. I wasn’t even charged, the doctor who found me slumped in a park, took care of everything, found me a guesthouse, where I slept for 18 hours and then the following day proceeded to ride 80 kilometres to the next town. That was how Cuba was for me. I camped on a beach for a week, where the showers and toilets were the worst I had ever seen. I swam daily to keep myself washed. My tent was pitched under a large tree, I had wine and a restaurant nearby, so was as happy as could be. Those experiences will be with me, clearly, until I depart this planet. This is the nature of a good bikepacking trip. The Hamster Wheel has left the building.

Away from the chaos of the city lie quiet roads and scenery for miles.

P H OTO : s u p p l i e d

strict tourist rules, particularly unsympathetic to bikepackers with tents, and where the language is like hieroglyphics. I continued, anyway. My journey was soulful and remote, mostly. It’s a strange existence; surrounded by people in places, but never being able to have a conversation, unless out of necessity to procure provisions or get directions. These are always accompanied by some variation of charades to get the point across. My basic greeting of ‘Hola’ was all the Spanish I spoke. In the main, the Cuban people were amazing humans. Impoverished beyond words, but warm and hospitable with little or no ego and no Jones’ to attempt to compete with. I loved seeing that, it made me wish that more of the world I existed in was similarly inclined. I left Havana, heading east into a land that time has forgotten; scary, yet a delight in so many ways. I explored and followed my nose. Fortunately, I have never been lost due to a keen sense of direction, but nonetheless, that can be relatively daunting in itself. If I look back on the entire journey in Cuba, I was woefully under-prepared. That made the travelling somewhat stressful to start. Not knowing is always something that does change fast, it has to. I had no idea where I was staying, and as I rode I realised that the camping areas were only for Cuban nationals. Unless it is free camping, like on a beach, there really is no provision for it yet. There are lots of places to stay, on average a room in a house is $25 a night, but generally in towns, and not off the beaten track. I truly was on an adventure of discovery. I have a general rule, that the harder something is, the more vivid it remains for a longer time. I can do hard. I have never been intimidated by putting myself out there and hurting, suffering or roughing it. I actually welcome it, but more so after it has passed than during the event. Cuba was this on steroids. The memories are clear and concise, like sharing a bottle of rum, one rainy

RIDE HERE

G O U R I K WA

HESSEQUA

The Ystervarkpunt lighthouse gives you something to aim for.

The Garden Route starts near Mossel Bay, right? Nope, insists JACQUES MARAIS , there is a huge chunk of largely uncharted GR Greatness extending all the way from the coast to the Sonderend ranges – and stretching a couple of hundred kilometres eastward from Heidelberg – just waiting to be explored. He took his trusty camera out for a ride, just to prove his point. IMAGES: JACQUES MARAIS

HOW TO GET THERE

Turn off the N2 onto the R325 and travel 18.5km towards Gouritsmond, before turning right towards Stilbaai. Drive for 7.5km and turn left, just before the tar ends, at the Gourikwa Reserve sign. Once at the gate, dial the number you received at reservation and after four rings the gate will open automatically. Drive through the gate and continue through the reserve for 3km until you reach the parking area at Reception.

LOCAL BUZZ

The crash of the ocean is your sound track for much of the riding here.

This section of the Western Cape, also known as the Hessequa, is fast finding fame as the Explorers’ Garden Route, and deservedly so. Most people generally tend to whiz past here en route to the overcrowded, overexposed Garden Route proper, and miss out on this outdoor wonderland. The next time you decide to head towards the coast, be sure to stop off here for a couple of days. There are kilometres of gravel road, jeep track and single-track meandering among rugged mountains and indigenous forests in all directions, all of which are sure to bring broad smiles to any mountain biker’s face. By example, let’s have a quick look at just one oft-overlooked place to get your bike buzz, the Gourikwa Reserve. More info on the area at explorersgardenroute.co.za

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TRAIL LOW-DOWN

The Gourikwa Reserve is situated along the old Stilbaai Road, just about 8km after crossing the Gourits River. Turn left and pass through gates, remembering to drive slowly as the eland, zebra and other animals have the right of way. A small village exists here, with family homes, an old church and conference centre. Crank off from the parking area near the church for a warm-up session along the gradual 5.2km ascent towards the main gate. Once here, retrace your route along the initial climb, looking out for the first track to your right off the tarmac (7.1km). This will bomb you into the upper ridges of the reserve, with a good 60km of jeep tracks traversing the fynbos ridges towards Stilbaai. I opted for the next sand track (7.3km), to loop left parallel to the tarmac. Keep an eye out for the power lines if you lose your way, following the jeep track which eventually T-bones with the Scenic Drive Route (8.6km). Turn left here onto a gravel track bombing all the way back to the tar road (9.6km), and keep right until you reach your starting point at the parking lot (10.5km). Get ready for a fast and flat section, turning left along the coast towards the eastern-most boundary of the reserve (14.7km). Good surface and a

flat coastal trajectory will feed your need for speed as you turn around at the gate pillars to blast back past the restaurant (18.5km). Keep going along the coastal path, past the old church and the turn-off to the parking lot, passing the self-catering fisherman’s cottage’ on your way to the distant lighthouse (21.3km). Another kay or so will get you to a closed gate, so instead look out for a sign to your right, indicating the scenic drive, and turn into an uppity little ascent along a firm gravel jeep track. Keep an eye out for bushbuck and eland as you loop slowly to your right, and keep your weight well back to negate a face plant on the occasional sandy patches. All in all, this is easy riding for any average mountain biker, with only minor technical obstacles (other than sand, sticks and the occasional puff adder) to worry about. After 4km, you pass under the power lines you exited during your first loop (25.4km), with just on 2km of riding back to the finish, for a total riding distance of 27.3km. Options abound, and you can’t really get lost as long as you keep an eye on the ocean; if the tracks sound to sandy and steep, do a village circuit with the family, or crank to your heart’s content onto the access road into Gourikwa.

GOURIKWA RESERVE FAST FACTS ++ ++ ++ ++ ++ ++ ++ ++ ++ ++ ++ ++

GRADING: Intermediate (Sandy) DURATION: 2hrs (Coastal Circuit) CONFIGURATION: Circular/return: 27.3km START POINT: Reserve Parking Area TERRAIN: Gravel roads and sand tracks POST-RIDE BEER: Nada. Bring your own, and enjoy on the deck overlooking the ocean. MUST-DO EVENT: Trans-Gouritz five-day MTB Challenge www.trisport.co.za ACCESS: Tarmac/gravel – okay for sedans CELL RECEPTION: Limited/no Wi-Fi ACCOMMODATION: Self-catering cottages with everything you need; clean and secure GPS: S34°22’58.80”; E21°45’38.52” CONTACT: www.gourikwa.co.za / Telephone +27 (0)87 702 9126

THERE ARE KILOMETRES OF GRAVEL ROAD, JEEP TRACK AND SINGLE -TRACK MEANDERING AMONG RUGGED MOUNTAINS AND INDIGENOUS FORESTS IN ALL DIRECTIONS, ALL OF WHICH ARE SURE TO BRING BROAD SMILES TO ANY MOUNTAIN BIKER’S FACE.

JACQUES MARAIS is a GIANT (RSA) Ambassador and SA’s MTB Trail Guru, with six mountain biking trail guides and the www.mtbroutes.co.za to his name. If he’s not on his bike, chances are he’s out trail running or surfing in some wild corner of the country... His latest book, ‘A Guide to More MOER & GONE Places’, will be on shelf later this year. Follow him on Twitter @ JacqMaraisPhoto or www. jacquesmarais.co.za

EVENT PREVIEW

SERIOUS GEES FOR AFRICA The FNBWines to Whales is on the horizon, and as we have come to expect, for 2019 there is a whole lot of same-same, but equal amounts of change in store for returning riders and newcomers alike. WORDS: TIM BRINK

IMAGES: NICK MUZIK/

LUKE LOCKHART-ROSS

he format of the event remains unchanged with three cultivars spread over eight days, catering to three discerning markets. The Chardonnay (28-30 October) kicks it all off, and celebrates women in mountain biking with a women’s racing batch (the already big-prize purse has been increased again for 2019) starting first each day. There is no official racing for the other categories for these first three days, although the pace is fierce further back too, as passionate mountain bikers consisting of professionals and weekend warriors alike set out each morning on some of South Africa’s favourite trails..

Late October provides all four seasons for riders in the Wines2Whales often in one day

The Shiraz (1-3 November) is where the body-fat count hits single digits, as the Men’s, Mixed and Exxaro titles are decided. The pace is hard, throughout the field, and the finding a spot is even harder in the most popular of the three variants. It is the mid-week (28-30 October) Pinotage event that captures the true essence of the Wines2Whales experience, and 2019’s Race with Gees drive. This is where the spirit of camaraderie really shows through, as experienced riders and newcomers enjoy a more relaxed ride around the same trails as the racers, but without the need for speed. If you want to experience Wines2Whales #SeriousGEES for the first time, Pinotage it is – there are still a number of spots open, and will be for both the Pinotage and Chardonnay events (we are sure) closer to the event. Don’t forget the event’s Whale category, which celebrates the bigger-boned among us with a dedicated results sheet for teams where both riders weigh in at 99+kg... there will be scales registration, and they will be checking your pockets for lead-doping...

MAKING IT EASY Ever-evolving, the organisers have worked hard at tweaking the rider experience for the 2019 events. Logistics is always a challenge, especially for upcountry riders, and with this in mind, a number of travel packages will be proposed on the website by the time you read this. The goal is to take the schlep out of getting you and your bike to and from home, with a quiver of turnkey options including travel, for you and your bike, accommodation, shuttles and more – challenges you haven’t even thought of yet! Part of the making-it-easy theme revolves around the Rugby World Cup, the semi-finals of which fall on the Chardonnay weekend. A disaster, potentially, for the South African rugger fan (presuming of course we make it that far). Fear not, The organisational team is

just as keen on not missing a moment, so there will be big screens showing it live (for spectators, mostly, and the speediest of finishers, as the mid-morning games probably won’t move for us) and delayed-live later in the afternoon, for ‘normal’ finishers. Like the FNB Rider Lounge needed any more gees.

ROUTES AND RHYTHM To celebrate the tenth anniversary of FNB Wines2Whales the race finished in Hermanus in 2018. The Marine Hotel added more than a touch of glamour to the final day’s proceedings; an undeniably beautiful finishing venue, with a cliff-top setting providing the opportunity for riders to indulge themselves, postrace, in one of Hermanus town centre’s many fantastic restaurants. But the relaxed atmosphere of Onrus has called the race home again in 2109, wholly in keeping with the FNB Wines2Whales gees. Food trucks, chill zones, ample shade and direct access to the tidal pool will ensure riders and their families can relax at the finish line and soak up every last second of the event’s famous vibe. Returning to Onrus also means a great riding experience in the final 10 kilometres of the third stage. Riders will swoop down the lowest sections of the Hemel en Aarde mountain bike trails with a seaside view run-in to Onrus. This jaunt is a real treat along the Onrus beach on the PERI boardwalks, which provide an easy path across the white sand and take riders to the very edge of the Indian Ocean to ensure a truly “to whales” feeling. For the finale, not much else changes. The same cannot be said for the first two stages, though, where the distances and gains remain similar, but the execution is next-level. Stage One still starts at Lourensford, where the trails are familiar to many, but riders will experience a few tweaks and adjustments to what they’ve ridden

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before. The new fun starts after the portage over Gantouw Pass, with the route heading down the A2N trails instead of A2Z. An all-new trail from N has been created down towards the country club (WP3). Here the riders will also encounter the first Land Rover Experience section, which is Willie’s Trail – a tight, sandy, switch-back trail that is going to be equally fun to ride and to watch. From the country club riders, will make their way through what used to be a Stage 2 section, over the Eikenhof dam wall, under the upper Eikenhof culvert, Mara trail, Waterfall, and then the entrance to Oak Valley up to WP1 old location of Stage 2, Protea Heights and then down to the finish via a new section called Hot House Effect (which has been used in the Absa Cape Epic). For Stage Two, the start (which has been nicked by Stage One), is replaced with more zig-zag open roads in Oak Valley, and then an overload of Oak Valley singletrack before WP1, over to Paul Cluver (with some minor new sections and cutting out minor existing sections), under the Jackson N2 culvert and on to new trails on Houwhoek Farm (that Cape Trails have built) which link to the bottom of Lebanon trails, back under the Thandi N2 culvert, Hickory Shack for WP3 and from WP3 the well-trodden trail back to finish (including the super-fun PERI KROMCO Playpark).

JUST DO IT… Improving year-on-year is no easy feat. Even if you have ridden all 10 previous editions of the race, the fickle gods of mountain biking will always ensure a new adventure. Even if you are riding familiar trails, there is always a new adventure to be had. Don’t be put off by the sold-outness of the event – try a little, and you will find a way to ride the stage race that set the standards for the rest. Nag the good folk at www.wines2whales.com until they find you a spot.

ABOVE AND LEFT: It is all-change in the burnt-out kloofs, with new structures creating a woodland wonder for 2109 riders.

26 24

D I E TDIH C I ACNO’LSUAMDNV I C E

Third on the podium behind Theo Erlangsen and Pottie felt like a result, after the last nine months.

The 2019 season begins to get rather real for our regular gravitydefier, STEF GARLICKI, as he heads North.

and Pottie both went faster too. I finished in third spot, 2.99 seconds off the win and only 0.4 seconds off second. I was disappointed, for sure, as I made some crucial mistakes in my run and felt that I did not risk enough in the end. However having said that, to come third against Pottie and Theo, who are in great form and have been riding and healthy for the last nine months, is an awesome comeback for me. I don’t think many people really knew how serious the injury was last year but it was touch-and-go whether I would ever race again. I mean, I was not even walking for almost five months, then it was rehab for months and I only got onto a DH bike six weeks before nationals. Plus, I got onto a new bike which was completely different from what I had been riding for five years. So there is a lot of room for improvement, and this has given me a load of confidence. This feels like a second chance and I am so thankful to still have this opportunity. I am going to do everything possible to make this count and get to the very top. Next stop, the Fort William World Cup. Let’s do this!

BACK ON THE

BEAST am sitting in the Eurotunnel as I write this on the way over to the UK, and Fort William. It has been a hectic few weeks, including flying to Europe to sort out a van for the season, heading home to do National Champs in Lesotho, then back to Germany and finally (now) to Scotland. National champs was my first race back and, to be honest, sooner than I was planning to race at all, but I needed UCI points and I was feeling pretty good, so I gave it a bash. The event was held in Lesotho, which is a bit odd as it’s the South African national champs? But, in any case, the venue is great at Afriski and the track was good too. The biggest challenge was the altitude at 3 200m which is three times higher than Table Mountain, for some perspective. I flew to Bloemfontein and was fortunate enough to have Volvo help me out with a vehicle for the week. I went up for the whole week to get in a bit more bike time and get used to the altitude as much as I could. I wanted to give myself the best chance that I could as it had been a long time since I raced. I had a couple of good days riding on the track on the Wednesday and Thursday, and could take my time with everything. The conditions were tricky as it was so cold in Lesotho that the dirt froze over every morning which made things wet and slick for most of the day. This did get way better as more riders arrived, though, and some lines developed, but it was still freezing. When the weekend rolled around, I felt good and was keen to see how I would do after the injury and time off. I did not really know where I was, speed wise. Come race day we had to start practice super early; it was wet which made things tricky, however I knew it would be dry for the race runs and just used it as a sighting lap. We were to do two race runs, the first was a national and part of the SA Cup series. The second was the big one; national champs. I was not too concerned about the first one and wanted to make sure I saved some speed for the final run as it is a physical track. I ended up second,, just one second off Pottie who got the win. I did not pedal much in my run so I was confident I could step up come finals. I ended up going six seconds faster but unfortunately then Theo Erlangsen

STEFAN GARLICKI is a 2X downhill national champion and a World Cup DH racer. Make sure you give him a follow on Twitter: @StefanGarlicki and Instagram: @stefangarlicki.

DIETICIAN’S ADVICE

TAME YOUR

TUMMY

Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols is what the term stands for; essentially a group of undigested carbohydrates that produce gas after fermentation by gut bacteria, leading to the irritable bowel-like symptoms and exerciseassociated gut problems. Often the athlete concerned about allergies to gluten or dairy turns out to be intolerant to one of these carbohydrates. These foods, if undigested and mal-absorbed, cause water to move into the small intestine resulting in diarrhea, or as they move into the large intestine they act as a food source for bacteria living there which, after fermentation, results in an increased amount of gas being produced and subsequently bloating, distension, flatulence, pain or constipation.

F O O D S C O N TA I N I N G F O D M A P S Oligosaccharide – Fructans and galactans in wheat, rye, onion, garlic, dates, legumes and pulses Disaccharide – Lactose in milk, soft cheeses, yoghurt Monosaccharide – Fructose in honey, some fruit, dried fruit and corn syrup Polyol – Sugar alcohols (sorbitol, mannitol, xylitol etc) found in some fruit and artificial sweeteners

FODMAPS might be a funny sounding acronym but bloating, cramping, constipation, diarrhea and pain are no laughing matter. ADRIAN PENZHORN digs a little deeper.

After screening for diets high in these foods and making the necessary adjustments, the improvements are often quite real and noticeable. These foods also suggest an alternative reason why anyone who has cut out wheat or dairy finds relief while not actually being allergic to these foods. Having a FODMAP intolerance is not an allergy and in the case of wheat it is not the gluten but the carbohydrate (fructan) content that is the issue. If you struggle with gut related symptoms it may be worth creating a food diary to see whether there are typical foods associated with your symptoms. An elimination diet for 4-6 weeks with a gradual reintroduction of foods may be needed, but these are very restrictive best done under the care of a practitioner. As a simple first-line strategy, you may simply need to limit one or two main contributing foods and add a source of probiotic to your diet. You can also try using peppermint oil to alleviate symptoms. MONASH University have developed a great app that can help you on your journey, too.

If small intestinal bacterial overgrowth (SIBO) is a concern then a short course of antibiotics can be discussed with your doctor after evaluation and diagnosis. SIBO is a related but separate disorder where bacteria which should be limited to the large intestine proliferates in the small intestine leading to similar symptoms which are felt immediately after eating any food, not just these FODMAPS, and occurs much quicker. Sugars and fats are also usually poorly tolerated and there may be signs of fat malabsorption in foul smelling, oily stools. A key element to following a low-FODMAP diet is that there is also an apparent dose-response interaction. This means that you might be able to get away with eating all these foods after reintroduction, provided that your total intake of FODMAP rich foods is still low. You should be able to learn fairly quickly how much of certain foods you can tolerate. Bear in mind that multiple foods in one meal will add to your FODMAP dose. If you see little or no benefit after adjusting these dietary components, there may be something more to your concerns. Other lifestyle factors that should not be ignored include stress, weight, smoking and alcohol intake. Food allergies, such as gluten in celiac disease, have a low threshold and any amount will trigger a reaction. Obstructions or inflammation in the bowels may need to be ruled out too and so consulting with your doctor is necessary.

ADRIAN PENZHORN is the founder and owner of Food for Sport, a performance nutrition company and consultant dietician in private practice at 36 Palmyra Road Claremont, Cape Town. For more info log onto www.foodforsport.co.za or call 082 623 7609.

THE STIRLING REVOLUTION COACHING

DEMO BIKES The good, the bad and the ugly – SJ KOTZE gives us a behindthe-scenes peek at what these workhorses go through. n the early days of mountain biking you would, pretty much, buy what you could get your hands on. And your first ride would be once you owned it. That didn’t matter much, as the few brands available were basically the same; hardtails with rigid forks and cantilever brakes, and too many chainrings. Steel, or aluminium (if you could afford it). Shop loyalty, price point and brand (in that order) would have been your deciding factors on your decision to buy.

THE GOOD

Today we live in a world where the consumer is king, where there is fierce competition between brands and the selection is huge. What about loyalty? If you want loyalty, buy a dog. If you want security, buy a vicious dog. I digress ... So, the concept of demo mountain bikes came about. I’d suggest the pioneers of getting riders onto to demo bikes started in the USA. Understandably, given the number of brands and the size of the market. Also, that’s where Gary Fisher, Joe Breeze, Scot Nicol, Tom Ritchey, Mike Sinyard and a few more Californians pioneered off-road bicycles (the famous late ’70s klunkers) in jeans and lumberjack shirts. In the USA many (perhaps most) bike stores charge customers a test bike fee of $50 to $100 to cover wear and tear, setting the bike up and sometimes, insurance. Should the customer, after the test ride, decide to purchase that brand and model bike this comes off the purchase price. We should perhaps have the same payfor-a-demo and credit-if-purchased system for demo rides in South Africa. Bike shops: think about it! In South Africa, many bicycle stores offer test bikes to their customers sometimes from their own test bike stock or by arranging a test bike for their customer from the brand’s local distributor. In most, if not all cases this is a completely free, no-obligation-tobuy test ride. I’m sure you’ll agree this is such a privilege and yet, essential to make the right choice for your riding requirements - particularly on medium to high-end full suspension mountain bikes where suspension dynamics and geometry are so critical to your choice. The cost of offering demo bikes is significant, both in terms of buying the bikes and in keeping them in tip-top condition for test riding. We have eight in our fleet and the least expensive retails for R64 000. Financial investment aside, setting up a demo is a labour-intensive activity. Setting up the bike: brakes (standard or moto-style), air pressures for suspension shock and fork, measuring sag and setting rebound/compression, pedal choice, stem length and angle, tyre pressures and sealant levels, saddle height, angle and position ... our objective is to give you the best experience possible. It’s a perfect opportunity to get you to buy the bike. Completing forms with customer details (ID, address, collection and return date, insurance cover etc.) is all part of the admin. And the bike must be checked mechanically and physically when it’s returned - more about this under the bad and the ugly, though.

THE BAD Bike stores and customers are both capable of doing bad things. Like ... Not setting the customer up properly on the test bike ... and the rider goes over the bars on the first steep descent because the brakes are the wrong way around. Mind you, the customer will have to share this responsibility. Whenever you ride a bike other than your own bike, check the brake set-up: standard (left front) or moto-style (right front). And then we get the customer cancelling the demo an hour before his collection time. It happens too often. The time and effort put in by the bike shop is completely wasted. And guaranteed, another customer was desperately wanting to demo the same bike but now it is too late to organise.

T H E U G LY

No jokes, these are all based on real-life experiences that we have actually had. It is a disaster when a customer sends his driver or friend in to collect the demo bike. We simply can’t release it - the paper work needs to be signed (indemnity and insurance issues) and the customer has to physically be there to finalise set-up. What was supposed to be a great experience turns out to be a sh*t-show. With the benefit of riding a (highend) demo bike, comes responsibility. Ride it properly but respect the fact that it’s not yours. Make sure it’s safe and secure. Put it in your lounge or TV room. We’ve had three demo bikes stolen in five years - not lekker! Demo bikes are not for: + participating in a MTB race/event + organizing a bike for a mate from England (or up-country) for the weekend + having a bike to use because your bike is out of action All of the above are examples where a bike should have been rented and not ‘tested’. The point of a test ride is for a potential customer to ride the bike on the trails that they know well, so that they can make a direct comparison to their current bike or to other demo bikes that they have tested.

T H E R E A L LY U G LY When the bike shop arranges demo bikes for a group of guys to enjoy a group demo experience, and they buy the same bikes from another store because their ‘discount was bigger’. Loyalty? Buy a dog, preferably vicious.

The Stirling Revolution column is penned by the father and son, LBS owning, pair of Stirling “Snr” and Stirling James (SJ) “Jnr” Kotze. With years of industry insider knowledge they’re your, and our, link to the retail side of the bicycle trade – and while they might upset the odd sensitive reader their insights prove invaluable time and time again. Please follow us on Instagram @RevCycles and feel free to e-mail us direct on info@ revolutioncycles.co.za if you have some ideas for us to write about.

TOEING THE LINE The UCI XCO World Cup series is officially underway, and COACH BEN wants us all to watch the short-track preludes to the main event.

he UCI XCO World Cup series is officially underway, and Southern Africa will be represented by some of our fastest mountain bikers across the different racing categories (Junior, u23 and Elite). Part of their battle – for some it will be a bigger battle than the race itself – will be qualifying; World Cup finishing position is partly determined by starting position. A critical part of top-level coaching is the development of skills such as starting fast and bike handling, which can often be as telling in a race as fitness and power. In 2018 the UCI introduced the short track race on the Friday before the Elite races on Sunday. The short track races should last around 25 minutes, and the results of the short track race are used to seed the riders for Sunday’s race. If you were able to watch the short track races last season, you may have been surprised to see the riders push themselves so hard. There are valuable UCI points on offer in the short track, but another motivation may be the chance to land a good seeding for Sunday’s race. The short track races reward the more competitive athletes with an advantage based on previous performances, while simultaneously providing the other athletes with an opportunity to improve their seeding. A single lap of an XCO circuit will have a large amount of single track, which may make passing slower riders tricky. A riders’ starting position was previously determined by their UCI ranking. Starting toward the back of the field will result in an immediate disadvantage, compared to riders who start toward the front. World Cup start

lists can be quite large with between 150 and 250 competitors lining up for a race. Riders who are technically less proficient may slow down their more skilled competitors, and this may cause bottlenecks an delays, especially at the entry to the first section of single track. Researchers at Massey University in New Zealand performed a longitudinal analysis of the effect start position had on finishing position in UCI World Cups from 1997 to 2007. Their results showed that finishing position is highly dependent on start position. In addition, the researchers recommended that developing athletes should explore strategies that could assist them in improving their starting position. This may be more relevant to mountain bikers in the u23 category due to the lack of a short track seeding event. Junior competitors should aim to use races, both local and international, to gain race experience and develop their skills. Once riders reach the u23 racing category, lower ranked riders should amass as many UCI world ranking points as possible by focusing on lower level UCI races, as opposed to World Cup races alone. One such method is accumulating UCI points from National XCO Cup races and stage races. Talented, developing XCO racers should be patient and gradually increase their ranking over the competitive season, rather than expecting an instant increase in ranking position.

BENOIT CAPOSTAGNO currently works for Science to Sport in Cape Town. He is currently completing his PhD at the University of Cape Town and is investigating training adaptation and fatigue in cyclists. For more info: www.sciencetosport.com

JUN/JUL 2019 VOL 59

FIND YOUR

SLEEP SWEET SPOT

All the training in the world can be undone by poor sleep; proper rest and recovery is essential to progression in fitness. DR DALE RAE can help!

o, you’re ticking the boxes for training and eating well, and you have a sweet bike, but have you found your sleep sweet spot? This could be the edge you are looking for to maximise your adaptation to training and start posting PBs. Given that we are all unique and that healthy, good quality sleep is somewhere in the order of 7-9h per night, how do we know whether our sleep is good enough? Here are a few tips to help you find your personal sleep sweet spot. + How long does it take you to fall asleep? Provided that you are relaxed, it should take between five and 20 minutes to fall asleep at night. If you fall asleep as soon as your head hits the pillow, it is a sign that you have significant sleep debt. Your body keeps tabs on your sleep history and if you consistently sleep too little, you accumulate sleep debt. Over time this will impair your productivity at work / school, worsen your mood, reduce your enthusiasm for hard training sessions and reduce your body’s ability to adapt to training. As an aside, routinely taking longer that 30 minutes to fall asleep may indicate the presence of sleep-onset insomnia.

YOUR SLEEP NEED CHANGES DEPENDING ON WHAT’S HAPPENING IN YOUR WORLD AT ANY GIVEN TIME

+ How refreshed do you feel when you wake up? Within about 30 minutes of waking, you should feel that you are firing on all cylinders, not yearning for more sleep, planning a post-lunch siesta or downing espressos to kick-start your body. The point of sleep is to reduce fatigue and reverse the sleepiness that built up the day before. If you don’t feel refreshed, you are likely well under your sweet spot. One reason may be that your sleep was too short – i.e. you have not paid back enough of your sleep debt. Alternatively, this may be a sign that your sleep quality is poor – you may have interrupted or light sleep which is not restorative.

+ How alert are you during the day? Can you make it throughout the day paying full attention to all tasks thrown your way? Are you able to manage your work – especially mentally challenging tasks and those requiring good memory? Or do you find yourself doing micro-sleeps, reaching for caffeine, winding down your car window for fresh air or getting up from your desk to move to keep yourself awake and alert. These latter behaviours are actually ways in which your body is trying to override what we call sleep pressure – that urge to get horizontal and succumb to sleep. + Do you do “catch-up sleep”? This is when your sleep on off-days is at least 1,5h longer than your sleep on work days. Ideally your sleep timing and duration should be consistent from night to night, and for the most part, not too much should change on weekends. If you regularly need to sleep in for more than 1,5h on off-days, this indicates that your sleep during the week is insufficient. + Do you need to nap on most days? There certainly is a time and a place for napping – especially when training loads are high (more on this another time), but if you regularly need to nap during the day, it is a sign that your sleep at night is insufficient or of poor quality. One last thing to bear in mind is that your sleep need changes depending on what’s happening in your world at any given time. In a high training load period, your sleep need will increase, as it will when you are very stressed or having to put in long hours at work. You may notice that you can get away with less sleep in summer than winter, and that on holiday, once you have repaid some sleep debt, your sleep need may reduce. Check out your sleep and see how close you are to your sweet spot.

DR RAE is a Senior Researcher at the Division of Exercise Science and Sports Medicine, Department of Human Biology, Faculty of Health Sciences, University of Cape Town, and Director of Sleep Science at the Sports Science Institute of South Africa.

P H OTO : P e t e r K i r k M e d i a

CALENDAR

Open roads await, with adventure around every corner.

JUNE WESTERN CAPE

1 8 9 15

Uwe Koetter #RideTheHunt The Robertson Winery MTB Challenge Yzerfontein Cycle Experience 2019 Napier Wine & Patatfees: A jewel of an MTB day race in the heart of the Overberg. Try one of the four distances: 15km, 30km, 45km, 55km, and take part in arguably one of the most beautiful mountain races in the Overberg with abundant flowers and awesome scenery! A somewhat challenging course in places but it surely caters to new and advanced cyclists. It is a fun day out for the whole family! 15 The Greyt Escape 16-20 Cape Country Unplugged 16-23 CA2CX MTB Tour for the Herberg Children’s Home 29 Greyton Trail Town Take Over

J U LY WESTERN CAPE

MPUMULANGA

Royal Challenge MTB Race Bezhoek Extreme MTB Festival

20 22 27 28

KZN

11-14 Kilimanjaro 2 Ngorongoro (K2N) K2N is

a four day mountain bike race held in the scenic and seldom travelled backcountry of northern Tanzania. Cyclists race from the slopes of Mount Kilimanjaro to the highlands of Ngorongoro, through stunning landscapes and extraordinary wildlife areas. The 2019 race will be held 11-14 June and cover 240 kilometres with 4300 total metres climbing. The race course offers varied terrain, spectacular scenery and wildlife viewing, and the opportunity for racers to experience an incredible new culture.

www.stageraces.com/event/kilimanjaro-2ngorongoro/

Fietzforkidz

Vulintaba Extreme

AUGUST

FNB Magalies Monster MTB Classic

I N T E R N AT I O N A L

100-Miler The 2019 Chas Everitt Around the Pot, Overberg 100-Miler, is set to take place on Saturday 20 July from the Swellendam showgrounds. The event not only features the flagship 160 kilometre distance but also offers 60-miler and 25-miler routes for less fit riders. Entries to all three distances opened on the 1st of November 2018 and if you enter before 31 January 2019 you will benefit from an early bird entry discount. Around The Pot 100 Miler Klipheuwel RunRide Rooibos to Muisbos Stellenbosch MTB Challenge

F R E E S TAT E

NORTHERN CAPE

riders leaving the Richmond Country Club and heading onto plantation roads, allowing the field to start spreading out before descending steeply into the upper reaches of the Nkobeni Valley, a tributary of the mighty Umkomaas. On the descent the scenery changes from one of eucalyptus plantations to single tracking through paperbark Acacia. The descent continues through sugar cane fields and alongside the Nkobeni River. The track will take riders under a bridge on the main R56 and then the hard work begins! The climb, on jeep track through acacia woodland, is approximately 3kms. After the initial climb the track continues on an undulating contour as riders slowly make their way up the valley. Luck may have riders bumping into zebra, blue wildebeest, nyala or the ever elusive bushbuck, a few of the many species found in the Umkomaas Valley. Upon exit of the valley, riders will continue on a jeep track through sugar cane and timber plantations back to the Country Club to end a +/- 60 km Day One. There will be three strategically placed water tables on route.

18-20 To The Pot 20 Chas Everitt Around The Pot , Overberg

27 1 1-2

KZN

17-18 The UMKO Adventure Day One finds the

WESTERN CAPE

25 30 31 31-1

Tiletoria Elgin Valley MTB Darling Hills MTB Stage Race 2019 Greyton MTB Tour Thys Du Toit Memorial Hopefield MTB

EASTERN CAPE

Trans Baviaans Race The 16th edition of the Trans Baviaans 24 hour mountain bike Race and Repeat will take place on Saturday the 10th and Saturday the 17th of August 2019 respectively. The event entries will once again be capped at 1 250 riders per event and riders will be able to take part in teams of two, three or four. Trans Baviaans Repeat

GAUTENG

Hollard JUMA 2019

F R E E S TAT E

De States MTB Series – Round 1

ADVERTISE YOUR EVENT IN FULL SUS AND WE WILL SEND YOU COPIES OF THE PAPER FOR YOUR GOODIE BAGS OR REGISTRATION TABLE. CALL DEE ON

021 685 0285/6

GET YOUR EVENT LISTED HERE FOR FREE! EMAIL ALL YOUR 2017 EVENT DATES AND DETAILS TO

SUSSED@FULLSUS.CO.ZA

TO MAKE SURE YOU DON’T MISS OUT ON THE COVERAGE.

CLASSIFIEDS

JUN/JUL 2019 VOL 59

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