Full Sus December Issue by Full Sus #MTB

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December 2013, Vol 9

MOUNTAIN BIKE MONTHLY

Cherise Stander Column pg22

Conservation Column pg14

Enduro Racing

pg8

Building an XCO course pg20

Bike Review

pg16

Guide to buying your FIRST NEW BIKE If you’re picking this up as you peruse your ﬁrst mountain bike purchase, in what is to become your local bike shop, this article is especially for you. Get them to make you a coffee and put your feet up as you read the Full Sus guide to purchasing an entry level bike.

here are a host of factors to take into account. Just like buying anything else of considerable cost, it pays to do your research. There is so much to get through, so let’s jump right in. In our first entry level bike article we look at hard-tail 29ers because they are versatile, cost-effective, simple to set-up, cheaper to service and to be honest, despite the lower specification components, some are really very capable. If you need convincing, just give Dylan Chilcott’s account of riding five of the six days of the Lesotho Sky race on a rigid bike a read. Not that we want to turn all of you into steel frame, single speed mountain biking purists (you might read that as snobs, depending on your prerogative.) First off you need to consider the type of riding you are going to be doing. Most manufacturers produce bicycles not only for price points, but with an intended use in mind too. So where will you be riding? Will you be riding for fitness or commuting mostly on tar and the odd gravel road? Will you be riding on gravel roads and the odd bit of single track? Or are you keen on jumping headlong into this mountain biking malarkey, riding rooty and rocky single track at every opportunity? The type of riding you

intend doing will be the over-riding factor in your choice of bike. If you’re going to throw a set of slicks on your new steed and use it to get back to your teenage figure, or even complete an Argus or 94.7 Cycle Tour, you won’t need to be concerned with tubeless compatibility, tapered head tubes and front shock (commonly referred to as the fork) specifications. You can safely purchase a bike from a reputable store safe in the knowledge that there isn’t much you’ll be able to do to cause it significant damage. For this usage a cheaper model isn’t going to affect your riding pleasure. We’d suggest going for as big a range of gears as possible though, as you might need the smaller gears for getting up climbs like Suikerbossie, especially if you’re unfit, and the bigger gears for maintaining a good tempo on the flats. If you’re planning on getting out into nature on your new bike, riding gravel roads in nature reserves like the West Coast National Park, De Hoop Nature Reserve or Golden Gate Highlands National Park, then you’ll need to look for a slightly more capable machine. Looking at bikes in and around the R10 000 mark there are a host of options. You will

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probably not want to spend extra on tyres so choose a bike which is already fitted with tyres with a medium profiled knobbly. The rule is lower profiled knobblies for smoother terrain and more aggressive protrusions for the rough stuff. For gravel road riding go for a middle of the range tyre. It’s worthwhile to note that the width of your tyre is also going to affect your rolling resistance. So if you’re not intending on going seriously off-road you could do without the extra resistance that the added grip of wide tyres provides. Gravel road biking is a good way to get out into nature and maybe the MTB bug will bite while you’re out there… It is for this reason you should seriously consider spending an extra R2 000 to R3 000 which will take you out of the realm of true entry level bikes and into the realm of capable budget machines. These bikes have sadly felt the Rand/Dollar weakness quite badly with distributors having to push up the prices quite a bit between 2013 and 2014. So perhaps the best tip of this article, and this goes for those of you in the market for high-end

IF YOU’RE GOING TO THROW A SET OF SLICKS ON YOUR NEW STEED AND USE IT TO GET BACK TO YOUR TEENAGE FIGURE YOU WON’T NEED TO BE CONCERNED WITH TUBELESS COMPATIBILITY, TAPERED HEAD TUBES AND FRONT SHOCK SPECIFICATIONS. turn to page 2

FS Entry Level Bikes 101 from page 1 bikes too, buy 2013 models while you can. You can always upgrade speciﬁcations later. So speak to your local bike shop about that model that’s been sitting on the showroom ﬂoor for six months…

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The lower cost, capable bikes are surprisingly good. Bikes like the GT Zaskar 9R Sport and the Trek Mamba share their more expensive stable mates’ geometry (the length and proportions of the various tubes that make up the frame of the bike), so you’re getting expensive R&D for a budget price. Bikes like the Momsen AL429 come with higher speciﬁcation rims and tubeless ready tyres which is an important point to consider if you’re going to be riding any serious trails. The nightmare of punctures and replacing tubes on

SUS THE BIKE GUIDE: BIKES UNDER R10 000

the ride is one you’d like to avoid, so going for a bike with rims and tyres that are tubeless compatible is a good idea. While frames are all fairly similar across the Sport, Elite, Expert and Pro versions of the various models (just as the WV Polo 1.4 and 1.6 have the same body work and chassis) the difference in pricing and ride quality comes from the components. The bullet proof entry level drivetrains shouldn’t let you down, but always go for the best wheelsets you can. The cheaper wheels don’t roll as well as the more expensive models, partly because of bearing quality but mostly because the rims just aren’t as rigid. The rigidity (and weight saving) is why people are willing to fork out over R10 000 for a set of carbon rims. If you’re keen on getting into riding in a big way speak to the sales person in the bike shop, and go for the bike with the best spec wheels you can afford.

Coil vs Air Forks: There are pros and cons for the new rider to both methods of absorbing the bumps in the trail. Coil forks are super simple and require hardly any maintenance, but they’re heavier and can’t be adjusted to suit as wide a variety of riders and conditions. Air forks are lighter and readily adjusted to your weight or the terrain but they do require more attention both in terms of services and the odd preride adjustment. So if you’re after hassle free, go for coil and if you’re into riding on varied terrain, go for air.

Bike

Frame

Fork

Drivetrain

Brakes

Wheels

Sizes

AvalancheXXIX Zero

6061 Alloy

Raidon-x3-lo29 Air

Shimano Deore/Alivio/ Acera

Tekto Hydraulic Disc

Alex Disc Hubs Double Wall

16”, 18”, 20”, 22”

Bergamont Revox 5.3

Double Butted 6061 Alloy

Rockshox XC-28 29”

Sram/Shimano mix 3 x 10

Shimano M395 Hydraulic Disc

Alex DP-20, 622-19, Disc

47cm, 51cm, 56cm, 60cm

Bianchi Kuma 29.1

Kuma 29” Aluminium

Suntour XCM RL DS 29”

Shimano Acera 3x9

Shimano M395 Hydraulic Disc

Inferno 25 – 29

15”, 17”, 19”, 21”

Giant Revel 29er 1

ALUXX-Grade Butted Aluminium

Suntour XCM MLO

Sram/Shimano mix 3 x 8

Tektro Novela Mechanical Disc

Giant XC Alloy

XS,S,M,L,XL

GT Karakoram Sport

Hydroformed 6061 T6 Aluminium

Suntour XCT-MLO

Suntour/Sunrace 3 x 9

Promax Decipher Hydraulic Disc

Alex MD 17, Double Wall

S, M, L, XL

Momsen A229

Alloy 6061 Butted Tubeset

Suntour SR XCR AIR

Sram X5 3 x 10

Tektro HDC 300 Hydraulic Disc

Weinmann Double Wall

S, M, L, XL

Mongoose Tyax 29

Mongoose XC Aluminium

Suntour XCT ML

Shimano 3 x 8

Promax Hydraulic Disc

Alex TD25 Double Wall

S, M, L, XL

Titan 29R Trail

X6 Alloy

Suntour XCM MLO 100mm

Shimano Alivio 3x9

Shimano M395

Titan Disc 29er

S, M, L, XL

Silverback Vida 3

6061 Custom Butted Alloy

RockShox XC30

Shimano 3 x 9

Shimano M446 Hydraulic Disc

Shimano RM66

15.5”, 16.5”, 19”, 21.5”

Trek Mamba

Alpha Gold Aluminium

RockShox XC32

Shimano Alivio 3 x 9

Hayes Dyno Hydraulic Disc

AT-850 Double Wall

15.5”, 17.5”, 19”, 21”, 23”

Raleigh Talus 29 Sport

Custom Butted Aluminium

Suntour XCR

Shimano Alivio 3 x 9

Hayes MX5 Mechanical Disc

Weinmann XM280

S, M, L, XL

BIKES BETWEEN R10 000 & R15 000 Bike

Frame

Fork

Drivetrain

Brakes

Wheels

Sizes

Axis A10

Triple Butted 6061 Alloy

Suntour Axon, remote lockout

Shimano SLX 3 x 10

Shimano Deore Hydraulic Disc

Kore XCD SL 29

15”, 17”, 19”, 21”

Fuji Nevada 29 1.1

Custom Butted Alloy

Suntour SF14-XCR-RL

Drivetrain: Shimano Deore 3 x 10

Hayes Dyno Hydraulic Disc

Vera DPD22

15”, 17”, 19”, 21”, 23”

Ghost SE2950

SE 29 7005 DB

Suntour Raidon 29 Air

Shimano Deore 3 x 10

Tektro Hydraulic Disc

Wheels: DT Swiss 1.8

16”, 17.5”, 19”, 20.5”, 22”

GT Zaskar 9R Sport

Hydroformed GT Speed Metal

RockShox XC30 TK Solo Air

Shimano/Sunrace mix 2 x 10

Avid DB1 Hydraulic Disc

Jalco XCD22 Double Wall

S, M, L, XL

KTM Ultra Sport 29

6061 Alloy TB

Suntour SF13 Raidon RL-R Air

Shimano M552 3 x 10

Shimano M445 Hydraulic Disc

Ryde Taurus 21 Disc

15”, 17”, 19”, 21”, 22,5”

Merida Big Nine TFS 900

TFS-D-Single

Manitou 29 Tower LTD Air

Shimano/Sram mix 3 x 10

Avid Elixir 1 Hydraulic Disc

Big Nine Pro D

15”, 17”, 19”, 21”, 23”

Momsen A429

Alloy 6061 Butted Tubeset

Suntour SR Raidon XC RL Air

Shimano Deore 3 x 10

Shimano M395 Hydraulic Disc

Stan’s ZTR Rapid

S, M, L, XL

Scott Aspect 910

6061 Alloy

RockShox XC32TK 29

Shimano Deore 3 x 10

Shimano BRM447 Hydraulic Disc

Syncros X-39 Disc

Sizes: S, M, L, XL

Specialized Rockhopper Comp 29

A1 Premium Aluminium

RockShox XC28

Sunrace 2 x 10

Tektro Draco 2 Hydraulic Disc

RH Disc 29” Alloy Double Wall

15.5”, 17.5”, 19”, 21”, 23”

Titan Trail 29R

Hydro X6 Disc

Suntour 14 XCM MLO

Shimano Alivio 3 x 9

Shimano BRM395 Hydraulic Disc

Titan Disc 29er

17”, 19”, 21”, 23”

FS Editorial

Time to recharge the batteries!

t’s been a busy month; I got to ride my first three day stage race and was bowled over by the scale of the event. I have had many years of being involved in events and know what it takes to put together, so I can confidently say that the Wines2Whales is world class. Stillwater Sports should be highly commended for the excellent, not one, but three “events” that make up Wines2Whales. I definitely plan to do many more stage rides and the bar has been set really high, I know that I will always compare whatever else I do to W2W. I am also tackling a day of the Origin of Trails, which is a new event on the Stillwater calendar, and then the Ride the Rock in February – hope to see you there. It is also the time of the year when all the new equipment is released, new bikes, accessories and toys! Good thing it’s Christmas, and if you don’t celebrate Christmas it’s holidays and summer so what the hell, put together a wish-list, hint like hell and if all else fails burn the credit card! In November we were lucky enough to get an insight into the world of Specialized – thanks to Bobby, Bianca and the rest of the Specialized team for hosting us. They’ve got some very exciting new products coming out in 2014 – see the piece on it in the News section – and pop in to your local dealer. We say goodbye, for now, to David George, whose new venture

MOUNTAIN BIKE MONTHLY

the team

Publishing Editor: Shayne Dowling shayne@integratedmedia.co.za

is going from strength to strength and it appears if all goes well David will be back on a bike pretty soon. Despite being controversial, David has written for Full Sus since our ﬁrst issue and we wish him well. December is family time, time to rest and recover from a busy year. Use the holidays to enjoy all the rides and races or just explore the trails and beautiful countryside we are so privileged to have access to. We would like to thank you for supporting Full Sus in 2013 and wish you and your family a very safe, happy and restful Festive Season. See you on the trails,

Cheers

Content Editor: Seamus Allardice seamus@integratedmedia.co.za Art Director: Megan Knox megan@integratedmedia.co.za Advertising: Shayne Dowling PR & Promotions: Julia Andrade julia@integratedmedia.co.za Regulars: Meurant Botha, Stirling Kotze Snr & Jnr, Jacques Marais, Cherise Stander, Dr Mike Posthumus, Rochez O’Grady, James Thornhill-Fisher & Jeanne-Louise Wiese. Rogue Contributor: David Bristow Photography: Julia Andrade, Oakpics.com, Cherie Vale Newsport Media and thinkstock.com. Contributors: Kathryn Fourie, Kate Slegrova.

FROM THE

EDITOR

WE WOULD LIKE TO THANK YOU FOR SUPPORTING FULL SUS IN 2013 AND WISH YOU AND YOUR FAMILY A VERY SAFE, HAPPY AND RESTFUL FESTIVE SEASON.

Published by: Integrated Media Disclaimer: The views expressed by the contributors and columnists do not necessarily represent the views of Full Sus or Integrated Media.

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

SUS The Winners, congratulations! Erika Marx, Katt Scrooby and Fiona Stafford each won a six month subscription to the ADT FindU mobile application to help keep them safe on the trails in 2014. If you’re keen to win some mountain biking related gear keep an eye out for out competitions in the paper and the regular Facebook competitions on www.facebook.com/fullsussa.

Oakpics MTB Calendar

Full Sus ALLIANCE PARTNERS

COMPETITION TERMS & CONDITIONS

Enjoy every month of 2014 with a new mountain biking image from the sharp lenses of the Oapics photographers. The calendar features space for annotations, so you can keep track of your training schedule, jot in your race dates and juggle all your other peripheral commitments (like family and work engagements). Avid readers of Full Sus will recognise a few of the images from the Oakpics Photo of the Month feature, but there are some previously unpublished gems too. All shot in the unique Oakpics style. You can order one from orders@ oakpics.com and the R90 cost includes postage.

Printing: Paarl Coldset (Pty) Ltd

Competition submissions should reach us no later than 20 December 2013. The Prize/s is as indicated, no alternatives or cash will be provided. The decision of Integrated Media will be ﬁnal and no correspondence will be entered into. Under no circumstances shall Integrated Media or its appointed representatives and the prize donors be liable to anyone who enters these Prize Draws for an indirect or consequential loss howsoever arising which may be suffered in relation to the Prize Draws. By entering these competitions you make yourself subject to receiving promotional information. Entrants are deemed to have accepted these terms and conditions. Prize Draw Rules: The prize draw is only open to residents in South Africa. Employees of Integrated Media and their respective advertising, media and PR agencies, as well as the family members, consultants, directors, associates and trading partners of such organisations and persons are ineligible for the draw. Prize style and colour may vary.

s w e n Radtrax Pumptracks

News

Two big men in one small tent

One of the funny stories to emerge from the Wines2Whales Race was about two fairly muscular guys who shared a tent for the ﬁrst night. According to Nic Jordan they described it as the worst night’s sleep and spent it b*tching and moaning about the small tent and the overlapping mattresses. Only when they got some very strange looks when the two of them emerged from the one tent did they realise that everyone else enjoyed the space and luxury of a tent each. CHERIE VALE/NEWSPORT MEDIA

RADTRAX.CO.ZA

Those of you who were lucky enough to get down to the Adventure Experience Expo would have seen the country’s ﬁrst pumptrack challenge, set up by Radtrax. The pumptrack is a modular pumptrack system by Bikeparkitect and as such, units can be set in virtually any location. It allows the track to be taken to the riders rather than the usual riders going to the track, making pumptracks the ideal means of getting the urban youth excited about riding. While it’s not a MTB skill, the ability to maintain speed and ﬂow promoted by hours on the pumptrack will surely boost your skills.

Check out www.radtrax.co.za for the next local installation.

Young guns update

Ride the Rock If you’re looking to put in some mileage under the hot African sun or just want to enjoy great trails with all the perks of a fully serviced race, then the IZUZU Ride the Rock is a great event to enter. There is even an option to stay in a cottage at the Sandrift or Driehoek resorts if tents aren’t your thing. The race covers ± 205km in the Cederberg Conservancy and entries are limited to 250 individual riders. To ﬁnd out more go to www.cederbergevents.co.za. WWW.OAKPICS.COM

We touched base brieﬂy with Mariske Strauss and James Reid to get a few words on their 2014 aspirations. Mariske is stepping up to the elite division next year and she’s keen for the clean slate and challenges it’s going to offer. She’s setting her sights on better World Cup results in 2014 and will be taking on more races, still in the colours of the Orange Monkey Pro Team. James meanwhile has enjoyed a

stellar 2013 locally, and will be racing in the XCM national champion’s colours until early June 2014 at least. The hard work he and Jens Schuermans put in on the climb up the Swartberg Pass and the behind the scenes work of Team Asrin have set James up to kick on to great heights in 2014. A World Cup U23 podium place is one of his clearly identiﬁed goals, along with making the SA squad for the Commonwealth Games.

full sus M T B O N LI NE

GRAPE ESCAPE CANCELLED

The Cycle Tour’s mountain biking stage race – the Grape Escape has been called off in 2014. The title sponsor of the 2013 edition has decided not to extend the sponsorship for 2014 and the Cape Town Cycle Tour Trust’s efforts to bring another title sponsor on-board have proved unsuccessful. Perhaps it’s a sign of the stage racing market reaching saturation point? Are there any other races which are on their way out? Let us know what you think of the stage race calendar by getting involved on The Hub: http://bit.ly/fullsus_09

Get your MTB ﬁx online soon www.fullsus.co.za. It will feature the comprehensive MTB events calendar, more great content and a portal to meet your every MTB related health and ﬁtness need. If you’d like to make use of the dual print and digital platforms to promote your business, at one great price, get in touch with Julia at 021 685 0285/6 or email her on julia@integratedmedia.co.za. Watch this space…

s w ne

FS News

continued...

Moonlight Mass off and on

Nine days before #moonlightmass 24 was set to take place on the 17th of November, the City of Cape Town revoked the event permit due to public liability concerns. When the storm broke on social media, Minister Alan Winde was quick to jump into action, applying for the event permit for the November riding of the mass himself. The ride went ahead and credit must be given to Mr Winde, local councillor Beverly Schafer and all the citizens who made a fuss. The City, meanwhile, is still fretting over the potential for very expensive liability suites should there be a tragic collision between bicycle and motor vehicle, so expect more debate on takeovers of public roads where there are no entry fees or signed liability waivers. For now #moonlightmass is back on, but mountain bikers please enforce the “no helmet, no ride” rule with your urban riding mates.

Altitude Training If you live in the Mother City, you’ll no longer have to trek up to the Highveld or Lesotho to engage in altitude training. You can now book into a high altitude induced environment in the heart of Constantia and enjoy the benefits of training in a rarefied atmosphere. BikePlus, in the High Constantia Centre on the corner of Constantia Main and Groot Constantia Roads, is opening a simulated altitude training centre in February 2014. Using the British Cycling endorsed Wattbike, which is developed to replicate the sensation of ‘real’ cycling; you can enjoy benefits like enhanced athletic performance, improved recovery and preparation for trips to high altitude.

Look out for Mike Posthumus’ column on altitude training in the January issue. And for more info on BikePlus go to www.bikeplus.co.za.

WWW.WATTBIKE.COM

Specialized 2014 Bike Launch

CHERIE VALE | NEWSPORT MEDIA

On the 21st and 22nd of November, Specialized South Africa invited the local cycling media to their Stellenbosch head office to get a closer look and test ride their latest bikes. In addition to being treated to some great Specialized and Oakley swag (Thanks guys!) we were all enrolled in SBCU (Specialized Bicycle Components University) for the two days, where professors Harry Orr and Fanie Kok lectured the assembled media on the latest technological advances by a company renowned for pushing the development envelope.

irst on the lecture schedule was the brand new World Cup edition Epic, race ready and designed for the ultimate racer. Many good words were spoken about the new bike with Conrad Stoltz, in particular, expressing his amazement at the leap Specialized have been able to make on an already impressive platform. It’s still the only full suspension bike to win a XCO World Cup event and you can safely expect more World Cup wins in 2014. Aside from the space for two bottle cages on both the standard and World Cup Epics, the traditional bushing on the rear of the shock has been replaced witha yolk link allowing the shock to pivot more smoothly on cartridge bearings. There are a host of other updates too, including an improved and lighter Mini-Brain inertia-valve shock with AUTOSAG, carbon hookless Roval Control wheelset and an integrated S.W.A.T. (Storage, Water, Air and Tools) system – featuring a combination of bottle cages, frame mounted storage compartments and niftily hidden tools. Aside from the drool worthy Epic we were run through the Camber, Stumpjumper FSR and Enduro ranges too. Elsewhere in the world,

where they aren’t quite as marathon obsessed, the Stumpie is the ﬂagship Specialized bike and the local guys are keen to see South Africans move closer to that trend too. Not only are the Camber and Stumpie FSR more comfortable rides, the progressively longer travel - across the Camber, Stumpie and Enduro ranges - offer more fun for your hard earned buck than the race hard Epic. But you can and should ﬁnd out for yourself which bike will better suit your riding needs.

You can pop in at one of their Test the Best sessions and ride a couple of their S-Works models, across the MTB and road ranges at the following locations and dates:

■ Jonkershoek (Western Cape) – 7 & 8 December

■ Xterra Buffelspoort (North West) – 25 & 26 January

■ Groenkloof (Gauteng) – 1 & 2 February

■ Groenkloof (Gauteng) – 8 & 9 February

■ Giba Gorge (KZN) – 15 & 16 February

■ Xterra Grabouw (Western Cape) – 22 & 23 February

■ Jonkershoek (Western Cape) – 15 & 16 March

Harry Orr explaining the ﬁner details to Shayne Dowling in the Specialized Test the Best bike room. Professors Orr and Kok lecturing the media on the FSR suspension upgrades.

The assembled media enjoying their own Test the Best ride.

FS Guide to Enduro

Enduro Racing for the WIN!

Endurance is a funny word isn’t it? It has a lot of implications, writes Kath Fourie. For example, it can imply that if you are an ‘endurance athlete’ you can handle working out for a long time. It can also imply that you are able to endure something, like pain. Or whining. Or snoring. Or generally anything that makes you want to scream.

n the opposite end of endurance though, is reward. The thing that makes the masochism of endurance pleasurable is making it through whatever you have endured to wallow in your glory like a piggy in a puddle of mud. It’s the right to post selfies on Facebook all covered in sweat grinning like a fool whilst rocking the Metallica devil horns next to your face. Wait! It’s also the right to have all your mates click ‘like’ while inside they feel nothing but good ol’ envy. This is the essence of Enduro Mountain Biking. The love child of XCO racing and downhill racing, Enduro is pretty much the kiffest thing since someone thought about putting two wheels on a bike and removing the safety wheels. It’s the untimed WWW.OAKPICS.COM

slog of the uphill, and the thrill of timed racing at pace down technical mountainsides without heaps of body armour. A far more individual style of racing, it’s lycra meets long travel, it’s recovery drinks meets beer, it’s the perfect blend of MTB culture. Somewhere in South-East France, the bright idea of linking up timed sections of downhill track with untimed sections of in-between bits flickered into existence, and with typical style and Euro finesse the Enduro World Series is now in its second year of running. And this is no small affair; it’s big, BIG names racing this series with the likes of UK’s Tracey Moseley winning the women’s series, and France’s Jérôme Clementz winning the men’s series. Don’t let the format fool you

though; just because you’re not timed between runs doesn’t mean it’s a doddle! The linkages are often ridiculously steep, and this can leave one rather frazzled and shaken at the top of the next downhill. When you’re tired it’s easy to make mistakes, and this is where fitness plays a massive role. If you can endure the consistent and exhausting climbs without bonking, you will whizz the downhills so much better than the

guy who only ever pedals if it’s to get to the local KFC. Lucky for us, we have a couple of people in South Africa who are getting Enduro races off the ground here, following the rules laid down by the Enduro World Series. I have entered four in total, one at Giba Gorge and one in the Karkloof in 2012 and two at Cascades this year. And jirre they are fun! It’s pushing gravity riders to train on long rides and it’s pushing XC riders to do drops and small jumps and obstacles they may have ordinarily not wanted to do. And best of all, it is excellent to see young girls and boys smashing the Enduro trails right next to the experienced older riders, and doing a damn good job of it too. We’re forever talking about progression of our riders, or the lack of progressive trails for people to learn on; it’s time to stop bleating and enter an Enduro or two. If your arse isn’t kicked into progression mode I’ll be a monkey’s uncle. Ja, ja, if anyone leaves a social media comment about my genetics you’re getting a slap. It’s fair to say we’re still hiccoughing our way into organising Enduro’s properly in South Africa, the timing systems are

“IT’S THE RIGHT TO POST SELFIES ON FACEBOOK ALL COVERED IN SWEAT GRINNING LIKE A FOOL WHILST ROCKING THE METALLICA DEVIL HORNS NEXT TO YOUR FACE.”

Guide to Enduro still being tweaked but we’re getting there. Mark Sydney, Enduro Series South Africa’s chief organiser, confirms this: “Every timing system has its pros and cons. I am 100% certain it needs to be simple to suit Enduro…the search continues”. The ever-positive and highly sociable Sydney also adds, “I am confident that Enduro has a big future in South Africa, but I have realised that it is going to take a lot to get larger numbers of riders out of their comfort zones. I need to do so much more with regards to education and articles like this definitely help, so I’d like to thank Full Sus for this”. If you’re interested in being informed about the South African Enduro Series look up the page on Facebook to be told when and where the next event will be. Oh yes, Sydney also sent me this Whatsapp just before I finished this article “Hey huge favour…please refer to Enduro as Enduro in your article?? (frowney face) I have seen two articles lately that refer to it as Endurance???!!!” Judging by all the exclamation marks and completely appalling punctuation we need to call it Enduro, or else I’m going to have to read Whatsapp messages like that way too often. Spare me Sydney’s punctuation abuse, please!

WWW.OAKPICS.COM

Kathryn Fourie has become a bit of a regular in Full Sus lending us her considerable skills for the World Champs and introducing us to the life of a female downhiller. She’s from KZN, works for an NGO has a trail dog and a boyfriend called Mark Millar. Not Millah as she initially indicated on her oﬃcial press pass application for the World Champs.

SUS THE ENDURO INFO: SA Enduro Series on Facebook: www.facebook.com/enduroseriessa

Perfect bike: The one you already own. Dream bike: Longest travel 650B you can get your grubby hands on. Aim: To have as much fun as possible and maybe tick a few rider stereotype boxes before switching back to your weight weenie cyclist ways.

FS Ride Report Wine2Whales

Clockwise from top left: The procession of rider heading out on the W2W Adventure. The bridges and boardwalks of Day 2 make for exhilarating riding. The views over Hermanus and Onrus are worth the climb. More great bridges. Inset: Flowing single track through the Overberg country side.

A HELLUVA

adventure It was Shayne Dowling’s first three day stage ride. He had seen all the guys wearing their jackets with pride, like a medal, and knew he had to find out what Wines2Whales was all about. And to get the jacket of course.

o with my programme by Dr Mike Posthumus behind me I felt the butterflies in my stomach as I drove to what was supposed to be the toughest day of Wines2Whales Adventure. Let me change that slightly, it wasn’t butterflies because they couldn’t have survived in all that rain – more like a school of fish! I need to kick off with mentioning the organisers. I know it’s normally something one would do at the end of a piece, but this ride deserves the change. Despite the scale of the event, the challenges of the weather, the logistics of three events over eleven days, safety, water stations, marshalling, technical back-up, accommodation, food, transport, utilisation of local communities and their upliftment, contributing to the maintenance of the environment and special places like the Gantouw Pass, the Stillwater Sports crew took everything in their stride and provided a world class event. Nothing is forgotten and all are treated like

top athletes. I would like to give a personal thanks to all the marshals and crew that manned the stations, particularly on the first day (the lady marshal at the top of Gantouw deserves special mention, it was pouring down, wind howling and freezing – you were a real trooper, thanks!). Johan and his route building team once again did a superb job too. The commentators were also fantastic, welcoming you home enthusiastically, no matter if you were in the top group or crawled in eight hours later.

mechanicals we finished the day with smiles on our faces and enough humour left in the tank to sit together in the rain next to our car, have a beer and thank God that we didn’t have to stay in the quagmire that the tented village had transformed into – silver linings I guess. It was a miserable day, but it was awesome! The route was stunning, with terrific climbs and long exhilarating descents. I can only imagine how much fun it would be in dry weather. Like most W2W’s newbies I had huge trepidation about the infamous Gantouw Pass compulsory portage - I have to admit that despite being soaking wet, it was actually amazing. Not nearly as tough as I had imagined, bearing in mind that we were tyre to tyre on the portage, with some fine chirps along the way (sort of like the seven dwarves going off to work...) I would do the ride again just for this – oh and the sublime single track through the young pine forest on the Elgin Valley side – open only to the W2W’s – it’s an absolute treat and a must to experience!

Day one was a shocker. Not

Day two saw the sun coming out and the front runners (and in our

because of the route, but solely due to the weather. It proved challenging and a real test of patience and commitment – I say this as someone who took over eight hours on the day. Our day, besides the weather, highlighted the fact that a partnered stage race emphatically proves that the most important dynamic of taking part in such an event is the partnership. Despite my grumbling at the pace and Richard’s constant

case there were at least 1 000 of them – in a field of 1 200 – yes, yes, I know...) ensured that if the trails weren’t tough enough we had to plough through the perfect chocolate mousse. In my opinion the second day is the toughest, it is slightly shorter, with less altitude gain, but what they don’t tell you about is the gradient. This day was all about a lot more shorter climbs with much steeper gradients – the kind that you either walk or you

tough it out and feel the burn. In and around Oak Valley the routes are fantastic with sublime single track, the Paul Cluver Amphitheatre bridges and tracks, and of course the climb out of Thandi on the switchbacks stood out.

The final day was always going to be a cooker, but after a massage the day before, my legs felt remarkably good and having done the Houwhoek Tour a couple of times we knew what we were in for. A little vasbyt to the Houwhoek Inn, their tricky but fun switchbacks, followed by the complete jol and privilege of blasting down the old wapad and now jeep track from the top of Houwhoek down to the happy village of Botrivier. The next few kays follow what is probably the easiest piece of riding on the rolling farmlands heading towards the climb into the Hemel en Aarde valley. The climb has one real highlight in Gaf se Bos, where the switchbacks wind tightly through Blue Gum forests. The Hamilton Russell climb is the last challenge with magnificent views above Hermanus waiting for you. A short, gnarly, descent and some single track lead us back down to sea level where we speed along the Onrus beach over a huge scaffold bridge feeling like a million bucks.

The end is festive. A time to have a cold one, tuck into a burger and share the war stories. I have the jacket and can wear it proudly – we dieselled along and took forever to finish – but we did. This is a ride you have to put on your bucket list. Will I be back? Hell yeah! See you in the 2014 start chute!

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Feel the earth move!

FS Trails

Riding in EDEN The Garden Route boasts a bounty of trails on which to go wild with your bike, as the recent Merrell Eden Duo once again reminded me with its selection of superb MTB routes. Think Saasveld, Pepsi Pools and Montagu Pass, for starters… Photography and words by Jacques Marais. Local Buzz: If it’s buzz you want, what goes down at the annual Eden Duo has more zoom to it than your average nest of hornets. The region surrounding Wilderness and George kicks in with the whole shebang of natural attractions, from rugged mountains and tempestuous coastline to laidback and magic forest. And through it all you will ﬁnd enough single-track to keep your butt in the saddle from dusk to dawn.

Trail Low-Down: The 150km Merrell Eden Duo is an adventure race, with approximately 70km of mountain biking making up half of the route. The beauty of it is that it ties together a range of riding options within the Eden region, in the process delivering a solid three to four hours of endurance riding for the weekend warrior in search of two-wheel therapy. Whack on a few stretches of tar, and all of a sudden you’re looking at 150-200km… Let’s keep it simple though, with a focus on three of the main off-road riding destinations in the immediate region. Start off at Saasveld Campus for a rollicking rip along the 20kmodd singletrack route (lovingly scalped and maintained by the

local Hillbillies MTB Club – www. hillbillies.co.za). Crank it up past the scenic Pepsi Pools with a stiff climb to Garden Route Dam (+/- 15km), then meander past the higher-lying suburbs of George as you make your way into Witfontein plantation. Flying descents, quick glimpses of tumbling waterfalls and giant tree ferns ﬂash by on the gravel roads and jeep tracks networking through fragrant stands of pines. Keep right just before you T-bone onto the Oudtshoorn road (28km), sticking on the dirt road as you start climbing towards the hard core part of this ride. Montagu Pass takes no prisoners, bru, and once you dip through the ﬁrst downhill section, you’re in for a small-ring crank as you grin and bear it into the fynbos-covered ridges of the Outeniqua ranges. Dust, sweat and tears are on the cards (tears of joy when you top out after +/- 38km, and of wonderment maybe as you gaze upon the natural beauty that the Eden District delivers in such great, jaw-dropping vistas). A further 4km takes you to the turn-off right to Herold Wines, with a quick two kay spin to this little hideaway winery nestled away from the hustle and bustle down below. Chill time… stack your bike up against

a stone wall, laze on the grass and grab a coffee and a pancake. From here, you could make your way onto the Rock Pedal Classic circuit if you wanted, or you could pin your ears back on a rambunctious pass descent back down Montagu. It’s up to you, as it should be, so Sayonara my china!

Getting there: Traveling from Cape Town towards PE, take the 2nd off-ramp to George (Knysna Road) and then turn right

Jacques Marais is the author of Top MTB Trails, and will be keeping you up to speed with the best rides in SA. You can ﬁnd out more at www.jacquesmarais.co.za onto Saasveld Road. This is the old ‘7 Passes Road’ – follow it for 7km until you see the entrance to NMU Saasveld Campus on your left.

Trails

“DUST, SWEAT AND TEARS ARE ON THE CARDS (TEARS OF JOY AND OF WONDERMENT, MAYBE YOU GAZE UPON THE NATURAL BEAUTY THAT THE EDEN DISTRICT DELIVERS IN SUCH GREAT JAW-DROPPING VISTAS)” TH

A F R I CA

where are we?

Western Cape N1

Cape Town N2

George

Saasveld is the George campus of the Nelson Mandela Metropolitan University, it used to be a forestry and conservation college but has grown dynamically over the years and now focuses on becoming a world-class knowledge catalyst for the green economy, and a more sustainable future.

SUS Eden MTB Route Grading: Intermediate Duration: 3-4hr Conﬁguration: One-Way or Return Ride – 44/88km Start Point: Saasveld Campus Terrain: Gravel road, jeep track and single-track Post-Ride Beer: Make it a vino at Herold Winery – www.heroldwines.co.za

Must-Do Event: MERRELL Eden Duo www.24-7adventure.com

Access: Montagu Pass is Public Access; get permit info from www.hillbillies.co.za

www.themapstudio.co.za

Cell Reception: Reasonable reception along route Accommodation: Chalets or camping at Ebb & Flow Rest Camp www.sanparks.org

Local Contact: Hillbillies MTB Club (044) 874 1217 GPS: 33°57’40.1”S / 22°32’02.0”E

Cycle Tours Since 1992

Check out our calender of tours for 2014 at www.daytrippers.co.za we don’t just get you high, we raise your consciousness

FS Conservation

Heaven is a place on earth

Life is tough; we all know it. But the way Jeanne-Louise Wiese sees it; you have two choices: You can complain about the negative and focus on the hardships you have to face each day; or you can pick yourself up, realise your contribution to overcome that negativity and open your eyes to this beautiful country of ours that we are entrusted with…

The gravel roads of the Hemel-en-Aarde Valley are great for sightseeing.

JEANNE-LOUISE WIESE

o I say: Put down that paper which propagates a scarred outlook on life, pick up your atlas and copy of Full Sus and go find that huge forest, that deep valley or that farstretching horizon which will replenish your soul and fill your heart with joy! If you’re struggling to pick a destination I’d recommend the Hemel-en-Aarde Valley, in the Overberg district. The indescribably beautiful Hemel-en-Aarde Valley is famous for producing great wine and fond memories. The wine producing side of the valley stretches from Hermanus, where a government toll house was installed in 1897. Tariffs for entering the valley, ranged from two pennies (2c) per wheel per vehicle, to six pennies per wheel on a wagon without a brake. It was considered expensive by the poor communities who had settled in the farming valley. And if you ever wondered where the Afrikaans expression “witvoetjie soek” comes from, it was well known that a horse with four white feet was allowed to pass through the toll, free of charge. Nowadays however, you can experience the valley’s beauty with whatever vehicle you choose (choose a bicycle), at no cost. The Babilonstoring Mountains lie to the north and the Hermanus Mountains to the south, protecting the hidden valley below. Leaving the Atlantic Ocean behind, you can travel along the Onrus River, through the famous wine region and into farmlands where our national bird, the blue crane, appears in flocks in the wheat fields. The great thing about this valley is that you can explore it by yourself or you can follow the marked tourist routes. The valley is largely transformed into farmland hosting endemic Cape fynbos vegetation along the rivers, mountain slopes and remaining undeveloped valleys. These stretches of natural vegetation are home to the protea and erica flower species and act as ecological corridors for a vast array of animal species and is largely labelled as a Critical Biodiversity Area. Bird watchers can also delight in the likely spotting of the Cape Sugarbird, various sunbirds, Cape Rock Thrush and Cape Rock-jumper in the open skies which are also the playground of raptors like the Jackal Buzzard and Black Eagle. For the not-so-experienced riders you might want to head down to the Hemel-en-Aarde Wine Village and pop into Euodia Adventures. They offer entry permits for the well-marked MTB trails, as well as high end rental bikes for exploring the area. While those of you in search of a “different strokes

for different blokes” kind of MTB experience, you can choose between the myriad of trails available when you head out of the Hemel-en-Aarde village on the tar road into the valley. The road is ﬂat with a slight drag to the Camphill turn-off. Take a short left and keep following the gravel road. Here you can decide between exploring the black, green, red or blue routes which cater for all levels of ﬁtness and technical savvy. These routes offer handsome views, thrilling singletrack and the occasional promise of spotting a whale once you hit the top of Rotary Drive. Always remember to keep your eyes open and focused on the trail for snakes though, puff adders like to soak up the sun on the cycling paths during the summer. Further exploration of the area will lead you to discover many more trails, like the Fernkloof Nature Reserve trails close to Stanford. This reserve covers 1 800 hectares in the Kleinriver Mountains and was proclaimed during 1957 for the purposes of protecting coastal and fynbos forests. Grey Rhebok, Cape Grysbok, Klipspringer, baboon, mongoose and dassie are present in small numbers all throughout the reserve. Visit the Fernkloof Visitors’ Centre for more information on the area and what it has to offer. Another option is to explore the trail that heads out on the Hemel-en-Aarde road to the 4.2 kilometer Shaws Pass, named after the Shaw’s Mountain over which it traverses. These mountains were named after Lieutenant Colonel William Shaw, who was responsible for the introduction of Merino sheep to the Overberg district in 1839, when he settled in the area. Heading east from here you head out towards a little town called Tesselaarsdal, which seems to be marketing itself as a MTB haven. When cycling around the “Tesselaarsdal MTB routes”, it is worthwhile exploring Tesselaarsdal itself. It is much less developed than rival adventure getaways, but already people have started purchasing plots and building weekend places. Perhaps it’s not a bad idea for a MTB’ing couple like my husband and I… But for now we might just have to make do with visiting…

Jeanne-Louise Wiese is a Senior Environmental Practitioner for engineering, management and specialist technical services giant Aurecon. As an avid MTBer she has the good fortune of consulting on the Provincial Department of Transport to upgrade and maintenance programme for gravel roads, so she gets to visit secluded areas and take her bike along.

FS Bike review

Go BIG or go home

THIS ENTRY LEVEL DUALLY IS EXCELLENT VALUE FOR MONEY, SPECCED WELL AND HANDLES LIKE A BIKE IN A MUCH HIGHER PRICE BRACKET. 16

Left: The seat stay wraps around the seat tube in a ‘U’ bend, which provides a look of solidity to the suspension. Right: The Merida Pro Stem with a -16° angle.

Bike review The Big Ninety-Nine 1000 is the entry level full sus 29er in the Merida range. The BigNinetyNiners were Merida’s first foray into 29ers and the 2013 model was their first dually. 2014 sees some minor changes; the paint job is different with the black and yellow base being nicely toned and giving the bike a look that definitely makes it look a lot more expensive than it is, but how does it ride? Shayne Dowling found out. Photography by Julia Andrade.

SUS The Geometry Medium frame: 19 inches All measurements in mm or ° Seat Tube ...........................482 Top Tube .............................624 Chain Stay length .......... 450 Head tube angle ...........69.5° Seat tube angle ...............73° Stack .................................... 610 Reach ...................................437

The good looking but not particularly comfortable Prologo Kappa Evo saddle.

he BigNinety-Nine 1000 is really well specced with a combination of SLX and XT giving you bullet proof equipment and superb performance. There is not much left to say about XT brakes either, other than this bike combined with the XT brakes and 180mm rotors, as standard, brakes like the proverbial kiwi sheep on a cliff. The stiffness of the through axle and the simple but highly effective suspension system allows for handling which feels extremely light despite the bike’s frame and wheelset weight. The suspension is complimented by the extremely good Fox CTD Float. The Mavic Cross Ride wheelset is tubeless convertible and is the first thing one must upgrade to. The out the box tyres are Maxxis CrossMarx 2.1’s – a perfectly acceptable tyre, but unless you’re riding a ton of dirt road or maybe a little tar, you are definitely going to have to go to at least 2.2’s for added traction and comfort on the trails. A Merida Pro Stem and swept back wide bar rounds off a top drawer package if one considers it’s an entry level dually and the price! My only negative on the bike, and it’s personal and probably nit-picking, is the saddle. I found the Prologo Kappa Evo, while good looking, hard and uncomfortable – but this is easily changed and would probably suit most. So how did the Big Ninety-Nine 1000 perform? In short: remarkably well. The bike climbs really competently, despite the skinny tyres on dry loose gravel. It never felt loose and once I had my seat height perfectly set, it was ideal. The CTD shock performed brilliantly and I never struggled with any massive bob or feeling of suspension dipping. The one piece seat stay that wraps around the seat tube and links via the single pivot rocker link to the shock is quite disconcerting initially, but once you get going, stop looking at it and ride, you quickly realise it’s so simple and really works. It’s the same system they use on all their BigNinety-Nine duallies – from entry to top end – so it does the job and then some. On the descents the Merida handled superbly, I could have used the extra tyre width again but after letting out some air I took the bike through everything I would normally do and it flew. The brakes inspired confidence and with a nice stiff tail the bike flew down the single tracks. I took the bike on a longish flat ride and found the dually comfortable and so with its confident handling it would easily carry you through a XC marathon ride. All in all, this entry level dually is excellent value for money, specced well and handles like a bike in a much higher price bracket. At just on R21k the Big Ninety-Nine 1000 is certainly a consideration if you’re in the market to step up to a quality, well built full sus machine. I say go big or go home!

FS Coaching

A WEEK BEFORE RACE DAY…

Now what?

In Mike Posthumus’ experience, one of the most common mistakes made by professionals or recreationally competitive cyclists is either not resting enough, or resting too much prior to their speciﬁc event.

he phase of training immediately preceding a major competition or goal event is called the taper phase. The objective of the taper phase is to reduce the physical and psychological stress of daily training and optimise sports performance. It has also been defined as a specialised training technique that has been designed to reverse training-induced fatigue, without a loss of training adaptations. A successful taper has been shown to improve performance between two and four percent in laboratory studies. The key however to a successful taper, is not always as simple as some think. The balance between too much and too little rest has become a coaching art. Too often competitive cyclists make the mistake of resting completely the week prior to a major event. This technique will certainly result in the cyclist being well rested, but will not yield optimal performance results. Using the complete rest strategy, cyclists often report that they feel flat during their race or competition. As opposed to complete rest, the taper should include a decrease in the training stress. Decreased training stress can be achieved through altering frequency of training, volume (hours per week), intensity or duration of taper. However, the most critical component of a taper has been shown to be the maintenance of intensity. When a high-intensity low-volume taper was compared to a low-intensity moderate-volume, and a rest only taper, the high-intensity low volume taper was the only strategy which successfully optimised performance. Tapering affects various physiological systems. The most notable beneficial effects of tapering are; improved haematological effects (increased haemoglobin and red cell volume), hormonal effects (increased testosterone), neuromuscular effects (increased size strength and power of muscle), psychological effects (improved mental state), improved immune response (improved capacity

to avoid illness) and improved sleep quality. The combined result of all the effects listed above which results from a correctly planned taper, result in vastly improved performance on race day.

The following simple recommendations are made to optimize the taper period for cyclists: ◆ Total training volume (hours per week) should be reduced by 60–80 per cent. ◆ The volume of high-intensity training should remain high. ◆ The frequency of training (day per week) should reduce slightly (by up to 20 percent), as this will also allow increased recovery time between session. ◆ The duration of the taper should be between 4 and 14 days, depending on the importance of the event and the duration and load during the preparation period. ◆ ◆ For a recap of the training Zones for polarised training reread the Coaching Column in the November issue of Full Sus on www.issuu.com/ fullsussa.

Dr. Mike Posthumus is an accomplished academic with UCT’s Exercise Science and Sports Medicine faculty and a coach with Science 2 Sport. He was a provincial rugby player before switching togs for cleats and taking up competitive mountain biking. He has an exceptional knowledge of training periodisation and scientiﬁc training principles. Find out more at www.sciencetosport.com

A practical example of a 5-day pre-event taper for cyclists: Monday: Tuesday:

2 hours Zone 2 only. Keep cadence High (>90 rpm) Warm up (30 min) Zone 2 and 3: Follow with 2 x 6 minutes Zone 4 with 8 minutes rest between each. Warm down (30 min) Zone 2.

Wednesday: Complete rest day Thursday: 90 min recovery – Zone 2 only Friday: 1.5 hours Zone 2 and 3 with 5 x 2 minute accelerations to bring heart rate up to Zone 4 for last 30 seconds of each acceleration (Use relatively hard gear and lowish cadence (70-80). Rest 5 minutes between each acceleration.

Saturday:

Race Day!

“THE MOST CRITICAL COMPONENT OF A TAPER HAS BEEN SHOWN TO BE THE MAINTENANCE OF INTENSITY”

WWW.OAKPICS.COM

On the start line of a race you need to be conﬁdent that you’ve done all you can to prepare, and that should include tapering your training

Nutrition - Sponsored by

Eat, drink and be HEALTHY this festive season! It’s that time of year again, the silly season… a time to be merry and a time to overindulge. But with Rochez O’Grady’s festive season tips you won’t be packing on the pounds this December. Here are some top tips to stay in shape over the silly season:

estive functions and parties provide us with a wide selection of delicious treats and alcoholic concoctions we all ﬁnd hard to resist. This often leaves many of us with nothing but an increased waistline, leading to stern New Year’s resolutions. It is possible to enjoy these occasions without the unwanted extra kilos (not to mention the tortuous morning-after headaches).

◆ Spoil your appetite - Never arrive at a function on an empty stomach. Eat regular meals and snacks throughout the day, and include a high protein snack before. This will help reduce your hunger and prevent you from diving into the snacks. A slice of multigrain toast with fat free cottage cheese, a Future Life Smoothie, a handful of lean biltong or nuts, and even a cup of veggie soup will do. ◆ Drink lots - Of water that is! The summer heat, too many salty foods and too much alcohol can leave our bodies depleted of vital water stores. Also, thirst can easily be confused for hunger causing us to eat unnecessarily.

◆ Choose wisely - Party food is often fried and high in fat and/or sugar. When you combine these foods with alcohol you’re left with a recipe for weight gain disaster. Skip the sausage rolls, mini pies, pastries, chips and creamy dips and go for sandwiches with low fat ﬁllings, fresh fruit, veggie sticks, pretzels, rice crackers, sushi, skinless chicken pieces, mini meat balls and salsa dip. And remember you are there for the people, not the food. ◆ Step away from the food - Avoid standing too close to the buffet table and rather choose to chat to a colleague/friend standing away from the spread of food, this will make you less likely to pick mindlessly on high calorie foods.

Beautiful Beetroot

Rochez O’Grady (pronounced r-OH-shay) is a registered Dietitian and runs her own practice called MunchWize. She focuses on educating and motivating her clients in practical ways to follow a healthy lifestyle and achieve personal health goals. You can ﬁnd out more about MunchWize at www.munchwize. co.za or ask Rochez your nutrition related questions at rochez@munchwize.co.za.

I’ve always thought that Beetroots are good for us - they must be that colour for a reason. And guess what I was right, because according to Exeter University, drinking beetroot juice a few hours before training can help you get more out of your workout. Those who drank half a litre of beetroot juice were able to ride 20% longer than those who drank the blackcurrant placebo. Researchers think that more nitric oxide in your body, which is a by-product of nitrate from beetroot, helps your body use oxygen more efficiently. On top of that, the antioxidant, beta cyanin, which gives beetroot its beautiful colour, speeds up detoxiﬁcation in your liver. After a big night out it will help you get rid of the toxin quicker, helping you feel as beautiful as you thought you looked the previous night.

◆ Liquid calories - Alcohol is packed with calories and can quickly deposit itself on your waistline. Go for lower alcohol and/or calorie drink choices. Choose light beer/cider, wine/champagne spritzers (mixed with ice or soda water), single tots rather than doubles, spirits with fresh lime/lemon, lots of ice and soda water or mix them with sugar-free soft drinks and whenever possible avoid sugar-laden cocktails. Ensure you always have a glass of water next to your alcoholic drink, and alternate between the two. ◆ Sleep well - Make sure that even with all the partying going on you are still getting 7-8 hours of sleep most nights. Poor sleep can equal weight gain due to a hormone (called leptin) not being adequately replenished in our blood. During periods of sleep deprivation low levels of this hormone cause us to eat more the following day. ◆ Run, baby run! - Don’t let your exercise plan slip by the wayside. If you want to indulge in those few extra treats, exercise is a great way to maintain your weight by helping you burn off the extra calories. For instance if you have an extra glass of champagne, try go for a 20-30 minute ride the next day, take the dog for a walk or get involved in a backyard cricket game with your kids. ◆ Enjoy yourself - Last but not least. Remember to bear in mind that it is a season of family reunions, fun and celebrations. If you go into the season trying to lose weight and only manage to maintain your weight through the festivities that is still a great achievement.

FS Building XCO for the future

Why Stellenbosch needs an XCO course When Full Sus went to speak to Specialized’s Bobby Behan about the work being done building trails in the build-up to the Origin of Trails Bobby was keen to talk about the need for a world class XCO course in Stellenbosch too. And here is why…

obby Behan says that Stellenbosch is like a naturally gifted athlete, it has all the characteristics to be world class, but like a gifted athlete who hasn’t reached his or her potential, it’s a little lazy. So many world class athletes visit Stellenbosch anyway. The mountains and roads provide great natural training challenges. The university has most of the Sport Science facilities any pro could require. And, especially when you come from Ireland like Bobby does, the weather is conducive to getting out and riding. But Stellenbosch could and should be doing more. It should be marketed as a training destination for international athletes (not just mountain bikers and triathletes). It should be hosting world class events annually (not just the odd stage of the Epic every few years). And there should be a world class XCO course in Stellenbosch too. A truly world class XCO course will give the elite riders like, Christoph Sauser, Nino Schurter and Jaroslav Kulhavy, who have all spent training time in Stellenbosch a course upon which to keep their technical skills sharp. It’ll also allow our young Western Cape based professional riders like Candice Neethling, Mariske Strauss and James Reid a location to hone their XCO skills. In a chat with Full Sus in the build-up to the world champs, Strauss bemoaned

SEAMUS ALLARDICE

the lack of a significantly testing XCO course which she said left her, and her fellow Saffas, having to adjust rapidly to the technical features of the European XCO courses in particular. It’s not just our young pros who will benefit though, the Paul Roos MTB team dominated the local Spur School Series Grand Final by such an extent that in the relay event the A squad’s closest competition came from their own B side. And if you’ve entered a race in the Winelands you’ll have seen Songo.info kids dominating too. These two groups of young riders will benefit directly from having a world class track in their back yard, but perhaps the course will also lead to an explosion of technically proficient young ladies too. The only way to produce world class athletes is to provide the talented youths with the facilities and competition they need to improve, and a world class

XCO track with provide the one and attract the other. As I understand it, the ideal proposed location for the course falls on either University or Municipal property – in the onetime plantation which descends into the University research farm. The blue gum forest which covers the slope between the Berg Pad and research farm dam is perfect terrain for a course, it features some steep slopes and with the lack of indigenous vegetation a course can be constructed without undue ecological damage. The area is already home to a myriad of MTB tracks, some of which were painstakingly constructed by the Paul Roos MTB team. So with some clever design work and skilled trail building team the smooth ﬂowing trails of the forest can be converted into a testing technical challenge worthy of the XCO title.

“STELLENBOSCH IS LIKE A NATURALLY GIFTED ATHLETE, BUT IT’S A LITTLE LAZY”

What makes an XCO course? According to the UCI Guide Book an XCO course should be made up of laps of a minimum of 5km and maximum of distance of 9km. The race should take between two hours and two hours and ﬁfteen minutes for the elite men to complete. The circuit must represent a challenge for the best riders, but it must also present a level of difficulty which is achievable when on a bike in all weather conditions.

Bobby Behan is an ex-pro triathlete and currently heads up Specialized in South Africa. He fell in love with Stellenbosch on his ﬁrst visit in 1999 and is passionate about improving the athletic potential of his adopted home.

MTB Skills Guru

Corner at speed

and save vital

momentum Keep your eyes focused on where you want to go When cornering at speed on your mountain bike, you need to keep your eyes focused on where you want to go and not on the front tyre! The most common mistake among mountain bikers is the “want to look at what you’re riding over and not where you’re heading” syndrome. I think it is in our human nature to do this, so we have to train ourselves to look forward to our exit point instead of right in front of our wheel. By looking forward and through the turn, your body gets pointed in the right direction and you don’t make unnecessary adjustments to your steering during the turn.

Brake earlier… not In the turn You need to adjust your speed before you hit the corner then accelerate through it. The second most common mistake in cornering at speed is braking too late, so that your hardest

“KEEP YOUR EYES FOCUSED ON WHERE YOU WANT TO GO AND NOT ON THE FRONT TYRE!”

Full weight on the outside leg pushing down hard

braking force is being applied at the apex (middle) of the turn. At the apex of the corner, you want to be carrying your momentum, not squashing it, so by adjusting your speed beforehand you are able to concentrate on using the momentum you already have, instead of having to crank up the power in an attempt to get going again. Ideally, you want to be off the brakes throughout the entire turn and on the pedals exploding out with your forward motion as soon as you straighten up.

It’s all about the line Especially in tight corners on the trail, you want to straighten your line out as much as possible. When I am cornering, I imagine myself in a race car on the track. By coming in wide and not on the inside line, you are able to maintain your speed better than if you try to cut the turn short. In corners that have a natural berm, it is important to stay in that berm and let it carry you around the corner. With tight and off camber corners, come in wide, meet the turn at the apex and use that straight shot out of the turn as a way to increase your momentum and speed.

You and your bike are not one When you are cornering at speed, you and your bike need to move independently of each other as you take the turn. The more you can adjust your body weight on the bike to compensate for traction, the better.

With James Thornhill-Fisher’s advice on getting into the attack position in your armoury, it’s time to talk cornering. Remember you’ve worked hard to build up your speed and to shed it all in a corner is going to kill your momentum, so cornering efficiently is going to save vital energy. If you stiffen up and keep your body moving on the same plane as your bike, you are going to run into trouble. At high speed on downhills, try to keep your head and hands as the points of a triangle and lean the bike inward independently of your body, pushing downward on the outside pedal (pushing the bike against the ground for speed and traction) and bring your inside leg/thigh up against the crossbar or saddle to add stability. It is also a great idea – especially on downhill corners – to keep your weight back and let the fork pull you through the turn. If you have your weight forward, you are going to kill the momentum and make the front end twitchy; to the point you are going to want to grab a handful of your front brake (not a good idea!)

Speed and your tyres are your friends There is a ﬁne line between too little and too much speed, but if you plan the turn, speed should be your friend as you bomb out the other end. You need to trust that your tyres and suspension are going to grip the trail and keep you upright. By going too slow without that trust, you are killing all chance of speed out of the corner, as you’ve lost all the forward momentum you had.

If you get Into trouble… use the back brake and wheel

or getting off line, do your best to stay off the front brake. You can use the back brake and a little tyre skid to turn the bike in the right direction without killing all the speed you are so desperately trying to keep. But please don’t go skidding into all the corners, you will end up ripping the trails to shreds and killing all your momentum. The trail builders out there will hate you and so will the other riders, who end up in the ruts you create. Your rear brake and tyre can be your saviour in keeping your bike pointed in the right direction. Too much front brake is just going to bring you to a dead stop or worse – wash out the front wheel, ending in a face plant. Hopefully these tips help keep your speed up when cornering so you don’t waste any precious energy.

Slow, Look, Lean, Power ◆ Slow down as you approach the turn. ◆ Look through the turn for the best line. ◆ Lean the “bike” into the turn. ◆ Bang on the power.

If you feel yourself coming in too hot

Look ahead through the turn to your exit point and beyond

Off the brakes to accelerate through and out of the turn

Lean the bike into the turn

Inside knee against crossbar for stability

James Thornhill-Fisher, the MTB Guru, has over 25 years of cycling and mountain biking experience and has ridden over 60 000km’s in the last 5 years leading numerous Cape Epic trial rides along the way. You can book a one on one skills session or ﬁnd out more by going to www.mountainbikeguru.co.za.

FS Die Stand(er)punt

steke en nuwe motivering

Cherise Stander is die ongelooﬂike geleentheid gegun om die sewe dae Bridge Cape Pioneer Trek saam met haar pa te begin. Geen doelwitte buiten om haarself te geniet nie.

ns het albei die wedren bietjie skrikkerig begin; nie mooi seker waarvoor ons onself ingelaat het nie. Dit was ongelooflik hard en het ’n mens op alle vlakke getoets, fisies sowel as emosioneel. Die weer het die makliker skofte in lang dae laat verander waar ons ons fietse moes stoot vir meer as wat ons kon ry en ons het ons remblokke deurgerem tot op die metaal. Maar wat ’n toets - dit het sterk hardkoppige, aanhouerwen-, kanniedoodmense gevat om die eindstreep in Oudtshoorn te haal. My pa het die een ramp na die ander getref. Van pap wiele tot los cranks. ’n Ongeluk op die eerste dag het hom 6 steke gekos en op die vyfde dag het hy weereens ’n baie harde hou onder die blad gekry en al die steke oopgeval. Hy moes die klippe onder narkose laat verwyder en kon ongelukkig nie die wedren voltooi nie. My hart was baie seer vir die man wat vol opwinding was om sy medalje te ontvang wat in die hospitaal moes lê met ’n baie seer en geswelde arm. Hy het die hospitaal verlaat met 40 steke in sy arm en ’n hand wat soos Shrek s’n lyk.

Cherise Stander het baie min bekendstelling nodig aan SA se bergﬁetsry-entoesiaste. Sy het al baie bereik in haar 24 jaar, onder andere ’n aantal padﬁetskampioenskappe, tydtoetstitels en ’n nasionale titel vir ’n Bergietsmarathon. Sy ry in die USNen Specialized-kleure en raak deesdae weer baie kompeterend met 2014 se Wêreldmarathonkampioenskap haar volgende groot doelwit.

Dit was my eerste deelname aan die Bridge Cape Pioneer Trek en die ervaring was vér bo my verwagtinge. Ons was op ons hande gedra en die gasvryheid van die organiseerders was topklas. Die beeldskone natuur in elke skof was asemrowend en ek was stom geslaan oor die ongelooﬂike plekke in ons land wat ek nog nooit vantevore aan gedink het om te besoek nie. Die terrein het gewissel van breë, plat distrikspaaie tot baie styl, klipperige open afdraandes wat ervare ryers se vermoë getoets het. Die hoogtepunt van die prysuitdeling was die aankondiging dat die mans en vrouens dieselfde prysgeld sal verdien met die 2014 Bridge Pioneer Trek. Dit vat maatskappye met visie om hulle geld in die groeiende aspek van die sport te sit. Ek glo dat die aankondiging nog meer internasionale name gaan trek en met ’n veld wat al klaar uit wêreldkampioene bestaan gaan dit die standaard nog verder verhoog en kan ons binnekort ’n riller tussen die wêreld se bestes verwag. Dalk is dit net die nuus wat ek moes kry om my weer gemotiveerd en in top vorm te kry. Dit was ’n lang

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“DALK WAS DIT NET DIE DING WAT EK NODIG GEHAD HET OM MY WEER GE-MOTIVEERD EN IN TOP VORM TE KRY.” uitputtende week se ry en ek sal volgende jaar beslis terug wees – ﬁkser en meer ervare en reg vir die sewe dae se uitdagings.

Bo: ‘n modderig Cherise met Gary Perkin na ‘n lang skof. Regs: Meganiese vermoëns was baie nodig in die modder. Onder: Die Asrin span van James Reid en Jens Schuermans het die laste skof gewen, voor Matthys Beukes en Philip Buys van Scott Factory Racing.

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PLAN AHEAD B

Meurant Botha is the founder and director of AmaRider. AmaRider is a South African non-proﬁt company with the aim of improving MTB opportunities on the African continent. Contact them at 021 8844547 or info@amarider.co.za or visit the website at www.amarider.co.za

eing self-sufficient means keeping your equipment in good repair and carrying the necessary supplies for changes in weather or other unforeseen circumstances. Also always wear a helmet and other appropriate safety gear. The final in my series of discussions on the Rules of the Trail, focusses on the requirement of trail users to take a certain amount of responsibility in ensuring that they are prepared to complete an offroad bicycle excursion. This rule was adopted from the hiking fraternity where backcountry outings could easily place the trail user in serious danger, whether trapped in adverse weather, or injured far from the trailhead and/or assistance. In South Africa, mountain bikers rarely travel in remote areas but one should also consider the fact that an hour’s ride into a forest or nature area could easily place you 20km from the trailhead. Any breakdown or injury could mean that you are a four to five hour hike from civilisation. Similarly, when you are participating in an event, any breakdown might leave you anywhere between ten and fifteen kilometres from the next water-point, and depending on the event it could be as far as 25km on the Epic and even further on the Freedom Challenge.

Equipment and repairs As anyone will tell you it is useless packing a camelbak full of spares if you cannot use them. Google ‘basic toolkit for trail MTB’ and you’ll get some great articles on what to carry on a ride.

But also make sure that you can: ◆ Install a tube ◆ Patch a tube ◆ Apply lubricant to a chain

Know your equipment, your ability and the area in which you are riding and prepare accordingly says Meurant Botha. You should strive to be self-sufficient whenever you go for a ride. ◆ Fix a broken chain ◆ Realign a disc brake caliper ◆ Repair or replace a loose or broken spoke ◆ Adjust a rear derailleur and replace a broken hanger ◆ Adjust a front derailleur ◆ Insert a gator into a tire ◆ Plug a bleeding wound... There is always plenty of debate on the right spares to carry and there is no single answer, with some erring heavily on the side of caution while others throw caution to the wind. If you ensure that your bike is in trail-ready condition before you set out, odds are that you wouldn’t need to carry a professional toolkit to get you home.

Here’s a great list on what to consider when planning a ride according to your likely needs: ◆ Thirst ◆ Hunger ◆ Sun or Rain depending on location/climate ◆ Tyres To resolve these issues you need water, food, a jacket /sunscreen and tube, patches, tyre levers and a pump. Add some money and an emergency kit and you should be good to go. Personally I’d add a chain link and/or chain breaker and multitool for comfort too. It’s also a good idea to ensure that your medical aid covers mountain biking, as well as emergency evacuation and to carry these details on you when out riding. And to be extra safe notify someone when you go for a ride. More and more riders are planning long rides by browsing Google Earth. It seems that if a road or path is visible on the computer,

then it is free and fair to attempt by bicycle. Many farmers are surprised to find riders where they never ever bothered to place ‘no entry’ signs and this is causing havoc, resulting in farms closing legal access routes on a weekly basis. Part of planning a ride is the responsibility to obtain the relevant permits and permissions. The ‘I didn’t know’ defence has now run its course and it is a matter of time before we can expect the first riders being prosecuted for trespassing. Companies have fired employees for lesser transgressions, so don’t get yourself blacklisted. A final word on safety: it is an unfortunate fact that bike-jacking is a real threat and happens on a weekly basis in South Africa. Riding in groups is the smart thing to do and research your routes to avoid crime hotspots. Group riding of course offers benefits beyond safety with collective tools, expertise and skills decreasing the odds of an expensive rescue, worried relatives or a cold night spent out in the sticks.

A few of the essentials for a longer ride.

TARRYN DE BEER

Rule #6

Amarider

FS Tech Lemmings

Advertising bumph and the nature of advancing technology “We mountain bikers just love new stuff, don’t we?” asks David Bristow. The makers of stuff know this and love us for it. Why ride a 26” bike when a 29” is so much better…. Ah, hold on, 27.5” is even better. And off we go like lemmings and suck it all up. Ordinary food is no longer good enough for us, we have to consume super foods to ride anywhere. And we suck it all up as fast as we can.

t’s part of the game, call it a technological arms race of performance. But you can only blame the bicycle itself. The humble bicycle is a wondrous thing, starting with the Velocipede back in the 1830s. Who thought that a disselboom on wrought iron wheels would ever catch on as the next best thing! With the Ordinary and High Ordinary came cogs and pedals, then Mr Dunlop wrapped rubber around the iron wheels, and so the “push bike” evolved into an elegant alternative form of transport for poor people and a thing of fun and even beauty for more well-off ones. It was two women (and why shouldn’t it be) who best summed up the aesthetics of the machine. First was keen-minded American librarian Elizabeth Howard West, who said: “Here was a machine of precision and balance for the convenience of man. And the more he used it, the ﬁtter his body became.”

Dame Iris Murdoch, who wrote: “The bicycle is the most civilised conveyance known to man. Other forms of transport grow daily more nightmarish. Only the bicycle remains pure in heart.” This was a writer and philosopher who meditated much on the nature of good and evil. As cyclists we know this to be an unalienable truth, much in the vein of men being born equal (although I suspect the American Fathers would have been more correct saying humans.) To give some facts and ﬁgures to all this philosophising, it has been calculated that the average rider on an average bicycle has the energy efficiency of the average car doing about 650km on a litre of petrol. So much for the humble bicycle; the not-so-humble bicycle is a thing of miracle and wonder, what with carbon ﬁbre and titanium, hydraulic disk brakes and pneumatic suspension and all the fancy stuff

you can bolt on. Not to mention the apparel, eh? Shoes that cost several thousand Rands, helmets the same and even shorts that can clock in at the cost of a small car. Not a sport for the faint of heart or short of arms. And then we get the sunglasses. And allow me to preface this next tirade with a declaration that nothing I think, say or write is endorsed by the publishers or their agents, who rely on advertising to bring us this fine MTB monthly. So, sunglasses, how much could you lay out for a top-end pair? Enough for a small country sometimes. And to justify the price they hire expensive agencies and copywriters to make it sound like a good buy. Take the glasses I seen in a recent ads for example. We can all buy into the PR lingo about the “suspended hinge geometry,” “razor-sharp clarity of High Definition Optics” and total comfort systems. But remember these are pairs of sunglasses we are talking about, not an F1 racing car. When they start talking about, and I quote, the “VEntilated Scoop technology,” “Unobtainium components” or lenses made of “pure Plutonite” you’ve just got to start scratching your eyeballs in disbelief. Now I’m all for the benefits of nanotechnology and the like, but this starts to go off the scale of limpwristed hyperbole. I’ve done a fair amount of riding in sun, rain, ice and snow, but thermal shock produced by a pair of sunglasses. Ag nee man! I

understand the need for Full Sus and every other mag to schmooze their advertisers, and it’s a good thing if we get to win groovy sunglasses and other stuff. I was also an ‘edita’ once, so particularly perplexing to me is the question of when ventilated had to be spelt with a capital V and E, even ventilated becoming a proper noun is a stretch… Marketing people, whoever you are, and wherever you might be, come right okes. They’re just sunglasses, bicycles and other bicycle related sh*t.

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

Rear suspension designs explained

Stirling Revolution

Stirling-James Kotze, aka SJ Years in the saddle: 17 Favourite ride/trail: Jonkershoek, Stellenbosch Recurring MTB nightmare: Noisy, squeaky bikes The Stirling Revolution Bio The father and son combo of Stirling senior and junior are avid cyclists and owners of a local bike shop in Cape Town. In their monthly column they’ll be oﬀering their uniquely phrased views on the ins and outs of mountain biking from negotiating a discount to locating that weird noise your bike keeps making, but won’t make when you take it to the workshop, they’ll cover it.

Not only is it the title of this publication, it is the technology that revolutionised MTB writes SJ Kotze. Soft tail, dual suspension, full suspension, no matter what name you call it, having a rear shock paired with front suspension has allowed us to do KEY: ■ Rear Axle ■ Pivot Points The simple Single Pivot evolved straight from motocross bikes. The ■ Shock Mounts ■ Bottom Bracket major design element for the pure single pivot (such as the Morewood Zula gnarlier and more fun and Santa Cruz Superlight) is that the rear wheel moves in a circular arc things on bicycles. around the point where the main pivot is located. This simple but inefficient

rom simple beginnings, full suspension designs are now vast in their different designs, characteristics, complications and technologies. Some just do the basics, some are downright awful, but when you ride a Full Sus that just works for you, your riding style, your body and your favourite terrain, there is no greater mountain biking bliss. The key to a worthy rear suspension is finding the right balance. There are many forces at work often working against one another. Good suspension needs to minimise compromise and try tick the following boxes: 1. Plush & predictable but with life & feedback when descending 2. Efficient pedalling & good antisquat (i.e. no bob when climbing) 3. Negligible feedback through the suspension when braking with the rear brake 4. Suspension that complements the bikes geometry for the type of riding the bike is designed for 5. Uncomplicated, Light, Stiff, Easyto-Maintain Linkages & Pivots Here we discuss the most popular four designs employed today, including some examples of modern bikes that use the system. But don’t be fooled, it isn’t that simple, good and bad designs can come from the same system. The placement of the pivots, length of the stays and size of the rockers all greatly influence the overall qualities of the suspension. There are also many other completely different suspension set-ups out there, and hopefully fresh suspension ideas never stop. Other examples of unique designs worth checking out are the carbon sprung systems found on the Felt Edict and Cannondale Scalpel where flex in the carbon frame replaces a pivot or two. The new Cannondale Trigger has a strange “pull shock”, and the new GT iDrive system has received good reviews. The Yeti SB95C with the eccentric-cam suspension design called Switch is amazing. And then of course there are all the weird-and-

Single Pivot with a linkage

Horst Link

DW Link

Virtual Pivot Point

wonderful downhill bike long-travel rear suspension systems. What does this all mean to you? Well, when buying a Full Sus, I often catch my customers saying “I like that bike because it offers great value” or “I plan on spending most of my budget upgrading wheels because they are the most important component” or “whatever happens, it must have Shimano XT” or “I won’t buy the bike if it weighs more than 11kg”. Now I am

system was soon improved as designers began to add extra pivots, rockers and stays to create a linkage that improved the suspension curve, leverage ratio, and efficiency of the suspension. This improved Single Pivot with a linkage, also often referred to as a four-bar linkage, has transformed the Single Pivot into the most popular, and often the best, suspension choice. 2014’s bikes that use a Single Pivot with a linkage include the Momson Vipa, most Scotts, most Meridas, all Pygas (with their full floater shock), and most Treks (with their rear split-pivot). The Horst link has been Specialized’s baby for quite a while with the US patents giving them control for the last 15 years. But that patent recently expired and now the Horst Link is free to use. The Horst link is also a form of four-bar linkage and from a distance it looks very much like the Single Pivot with a linkage, but there is one critical difference; the pivot closest to the rear wheel axle is below the axle (on the chainstay) and not above the axle like on a Single Pivot. This means that the wheel’s first arc is away from the bottom bracket and then towards the saddle in a slight S-shape. This allows for nice short chainstays, to provide snappy handling, and for less feedback through the suspension under braking. All Specialized and Rocky Mountain full sus bikes use the Horst Link. The Dave Weagle (DW) Link, Giant’s Maestro or Niner’s CVA suspension are essentially very similar but their patents (and marketing) will tell you otherwise. Anyway, they are battling this out in court so that we don’t have to. This system is unique in that the whole rear triangle is usually one solid piece. This keeps the rear end stiff and helps with limiting feedback when braking. Notice how there is a small lower link and a large top rocker allowing the wheel to move in a flatter arc. It is a neat system with small linkages and an efficient pedalling platform. However, the BB can be a bit high off the ground or the chainstays can be too long, which affects the technical handling. Arguably the most beautiful derivation of the DW Link, is that of the new Ibis Ripley with their eccentric bearing-in-a-bearing pivot design, and I have heard that they ride as good as they look. Finally, the Virtual Pivot Point (VPP) is a different take on what we saw in the DW Link. The rear triangle remains one solid stiff piece but with the shock mounted horizontally and the two lower pivots below the BB, the suspension acts very differently. The VPP patent is shared by Santa Cruz and Intense Cycles and is most popular here in South Africa on those expensive custom built Tall Boy 29ers we ogle over every now and then. The VPP is very efficient when you get your shock pressures right and the key to this is getting your sag setting spot on. This is because the suspension curve first gets softer (most other suspension designs get progressively harder right from the start) until it reaches the perfect sag point and then it firms up, resulting in efficient climbing at that inflection point. not saying that Price, Components, Groupset or Weight are not important, but none of them should ever be priority number 1. Undeniably the most important factor when buying a full suspension bike, is that is has a worthy suspension system that suits your riding style and trail preference. An aluminium bike with a fantastic suspension will blow away a carbon bike with a rubbish suspension. It will be easier, faster and more fun

to ride. To you and me as the end users, the research and investment that the good bicycle brands put into developing their suspension systems is priceless. So when buying your next full suspension bicycle beware of the generic Chinese off-the-shelf rebrands, read the reputable online and magazine reviews, try to demo the bikes you are interested in, and heed the advice of your trusted local bike store.

FS Ride Report Bridge Cape Pioneer Trek

Kate Slegrova runs Cycle Training, a cycle and mountain biking coaching business. When she’s not at the sharp end of racing pack herself, she’s teaching technical bike riding skills or coaching riders to complete races like the Cape Pioneer or the Cape Epic. You can ﬁnd out more at www.cycletraining.co.za

#BridgeCPT

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The Bridge Cape Pioneer Trek is organized by Dryland and they are Kate Slegrova’s favourite race organisers. They work hard on making everyone happy - not only the pro cyclists but the normal riders too. Everyone feels like they are part of Dryland’s big family. But just because they’re like family it doesn’t mean they’re going to make things easy…

#BuffelsBattle The race started with a prologue in Buffelsdrift, a beautiful private game farm. The course was lots of fun, almost XC with lots of switch backs, drop offs and bridges which combined to make you feel like you’re riding in middle of the bush in Kruger Park. I had a sneaky practice on the route beforehand, so I knew the course well and it paid off with a second place on the day, only 20 seconds behind the German pro Bettina Uhlig. Lara Woolley, who’s well known for her great MTB skills, came in third.

#RedstoneRumble The capital of the Klein Karoo, and ostrich capital of the world, Oudtshoorn, was the obvious venue to start this journey. Monday morning dawned with light rain at the start, but there was talk of mud on the course… And the talk wasn’t wrong! After ﬁve kays of maintaining a good speed we found ourselves in a clay mud bath. It felt like it was never going to end. The bike soon doubled in weight and became impossible to ride and very, very, heavy to carry. It took me an hour and forty five minutes to complete the first fifteen kays! From there on out the rain and continued (but less clay based) mud was mostly ride-able.

The new singletrack around the Red Stones was awesome, even in the difficult conditions. I got to the finish after six hours, covered in mud from head to toe, and to my surprise finished first in the solo ladies category with a good lead. Many riders weren’t as lucky though, with major mechanical issues causing havoc. Broken hangers, derailleurs, chains and chain suck were the order of the day. The mechanics worked overnight and some bike shops were opened at three am for emergency spares.

pushing hard to get the leaders jersey back so I wasn’t surprised when she raced off at the front of the bunch. I rode with Delene van der Leek for a while and just before the ﬁrst water point we got passed by Aileen Anderson. Soon after I realised that I couldn’t change down from my big blade, which left me unable to keep up with Delene on the steep climbs. Luckily on the Pioneer help is always nearby and my friends from the Namaqua Wine Estate helped me sort it out on the ﬂy.

The real climbing started on Swartberg Pass. I was rather envious of Anriette Schoeman, riding with John Lee Augustyn, she’s tiny and easy to push, which is quite an advantage when you’re riding with a climber like John Lee. Despite knowing the pass pretty well and climbing as hard as I could, fourth was all I could manage on the day.

#MeiringsMagic Stage three marked a change of philosophy – instead of heading back to the mountains, riders enters the southern section of the Great Karoo. A beautiful sunrise awaited me as I got out of the tent after a good night’s sleep. Roland Nel of team Cannondale Blend had ﬁxed my bike (I can’t thank him enough!) and I was still in the leader’s jersey for solo ladies, so things couldn’t have been better. But after a crash in front of me, on a sandy patch, separated me from the leaders, I was quickly reminded of how tough the Pioneer is. From there on out, little groups formed and split, with the cross winds playing havoc on WWW.OAKPICS.COM

#SwartbergShowdown Having not booked upfront for a service (don’t make the same mistake), I arrived at the start of stage two to ﬁnd my bike had not yet been serviced. The clogged up cables had to be replaced in a rush to get my gears changing again, but the mechanics only had time to set the cassette before it was time to head into the start shoot. Wearing the ladies leader’s jersey I was thrilled to start upfront with the pros like Erik and Arienne Kleinhans. It was nice but I knew I wouldn’t see them for long after the start. Leaving the village of Calitzdorp, we travelled north, hoping to spot some wildlife before the climbing got really tough. My gears were playing up a bit and I knew that Bettina Uhlig would be

The young bucks, James Reid and Jens Schuermans, of Team Asrin claimed the richest prize in MTB when they beat Brandon Stewart and Konny Looser of Fedgroup-Itec to the top of the Swartberg Pass. The Asrin guys pocketed a cool 112 000 of Bridge’s generously sponsored Rands.

Ride Report Bridge Cape Pioneer Trek the ﬂatter sections, I rode with Ashley Shaw for much of the latter stages of the day, including the Meiringspoort tarmac section through the amazing red stone canyons.

promised, and once again I was off the bike and pushing. The stage ﬁnish saw me lose the leader’s jersey – but I was just happy to be ﬁnished for the day.

#KammanassieKanon

The previous year stage five had been one of my favourites, but it’d been raining almost all night and it was truly pouring on the start line. The rain had obviously helped my sleep the night before and I was feeling strong again. The climbing up to the top of the aptly named Devil’s Descent went well bar the chain suck, but the torrential rain and steep descent soon had my brake pads screaming. A cut sidewall on my rear tyre, running completely out of brakes and more gear issues cost me more time. But I wasn’t the only one – almost everyone had mechanical issues. The singletrack into George that I’d loved last year became a horror movie. Glide and slide, I dubbed the gearless, brakeless technique for hobbling to the finish. By that point George was flooded, I was emotional, my blood sugar had crashed and my bike was a mess. I then had to organise a service for my shattered bike (always pre-book for services!) before enjoying a great meal and heading back to the comfort of the in-laws in Oudtshoorn.

The gem of the Klein Karoo awaited riders on stage four with 25km of steady ascent into the most scenic section of the 2013 ride. I remembered the day as being very tough in 2012 and I could still feel the previous day’s sprint finish in my legs. With 231km still to go I decided to take it easy and hoped that I’d be able to get my legs going later in the day. I was quite chuffed with myself as the day progressed, there were quite a few river crossings I could ride this year that I couldn’t last. It’s always great to notice when your technical skills have improved. I did take a tumble trying to pass a lady who’d fallen on one of the river crossings though – as I tried to go around her, my front wheel slipped and down I went, into the refreshingly cool water. I also have to admit that the big climb of the day had me pushing for a good 30 minutes, but all the way up there was a beautiful view. It is not open to ride during the year so it was a privilege to be there. After a rocky downhill it was rolling hills towards the finish at Louvain. The last five kays of the day featured rocky single track, as route guru Henco Rademeyer had

#DevilsDescent

#ChandelierChampagne Far from being an easy last day, the

Kate’s Bridge Cape Pioneer Tips ◆ Make sure to eat and hydrate well on any stage race, especially if it’s raining. ◆ It’s hard to eat on muddy and rainy days, but you’re working harder so you have to force yourself. ◆ Try to eat as much natural food as you can, energy gels get hard to stomach after four days. ◆ Eat and hydrate as soon as possible after the ﬁnish. ◆ Eat fruit and vegies too, don’t just bulk up with carbs and protein. ◆ Wash and sanitise your hands often and take probiotics to avoid getting a runny tummy.

route on stage six knows only one way – up. There was relief for the tired legs though; the rain had forced the organisers to cut out the singletrack linking the start and the pass, so we headed off on the tar to the foot of the old and beautiful Montagu Pass. The rain and the mist spoiled the view somewhat, but around the 50km mark the sun came out to bake the caked mud onto our bodies and faces. Free Pioneer beauty therapy. After losing my group at a water point I rode alone to Oudtshoorn, where I was caught by Thea-Mari Van Der Sandt. Despite beating Aileen Anderson by a couple of minutes on the day she hung on and beat me to third overall.

#RaceWithSoul After a shower and rest it was off to the prize giving and ﬁnisher’s dinner to marvel at the great race photos and videos. The leader’s jerseys were auctioned off for charity and then it was time for the after party… I ninja bombed (Ed. It’s the same as a French exit) just after midnight, but the party continued until the early hours of the morning and there were lots of cyclists feeling tired, and not from cycling, the next day. I’d like to thank my great sponsors, my husband - Jean Marais and everybody from Dryland who did a great job staging another amazing Bridge Cape Pioneer Trek.

photo of the month

5 Oakpics is a Strand based photographic company. They shoot a vast array of events, covering everything from wild horses to weddings. But it’s in MTB that they’ve carved out a niche as one of the leaders in the ﬁeld. If you spot them on the trails, usually when you’re picking yourself up after an unexpected brush with the ground, you can purchase the photos directly from their website. Or book them to shoot your event. www.oakpics.com or call them on 021 854 8723.

3 After a long day, on the Pioneer, with failed breaks (walking down every descent and avoiding gaining momentum on the ﬂats) Nicholas Greeff jettisoned his bike as he crossed the ﬁnish line… Only for it to roll off towards the tented village, requiring him to dive tackle it before it destroyed a tent.

Christmas Gear

FS Gear

GIFT GUIDE O-Synce navi2coach

The navi2coach is a training performance GPS computer with ANT+. It features an aerodynamic design, individually conﬁgurable data view and weighs only 73g. If you’re after navigation, training control and geocaching in one easy to use GPS device, that also boasts the only interchangeable battery system for multiday rides when you don’t have access for a charger, then the navi2coach is worth a closer look. With integrated ANT+ it’s compatible with any ANT+ enabled power meter and as the GPS data is saved in the .FIT ﬁle format, you’ll be able to upload your ride data to Strava too. Buy it online from www.buycycle.co.za for R2 169.

Lezyne Alloy Drive CFH

All you need in one easy inflation system package. We featured it in the September issue and rated it as the pump combo to go with. We then suggested you start hinting for Christmas. Well now’s your last chance, maybe a strategically placed copy of Full Sus will do the trick. Back to the Alloy Drive, the package contains a Lezyne Pressure Drive hand pump and two CO2 cartridges. The CO2 Flex Hose (or CFH) acts as the link between the pump and your tyre, and doubles as the CO2 inflation system. It weighs in at 108g, is Presta/ Schrader compatible and can inflate to 120psi. Buy it online from www.cwcycles.co.za for R425.

Garmin VIRB

Garmin have entered the action camera market just in time for Christmas with their easy-to-use, VIRB and VIRB Elite, HD 1080p action cameras. The VIRB features a rugged and waterproof (IPX-7) housing and a 1.4-inch Chroma™ colour display – making setup and playback easy on the trails. The display uses minimal power, meaning it can record more than three hours of full 1080p HD video. It also features digital image stabilisation and lens distortion correction, to reduce that annoying bar-judder feedback. The VIRB Elite has built-in WiFi, an accelerometer, an altimeter and a high-sensitivity GPS, while both VIRB and VIRB Elite come complete with ANT+ connectivity and are able to take still photos while the video camera is recording. By connecting the VIRB Elite to a heart rate monitor with ANT+ you can turn your camera into a sport’s tracker too - for all-in-one convenience. Find out more at www.garmin.co.za/virb RRP VIRB R3999 and VIRB Elite R5199.

Extreme 3000 7 x Cree XM-L2

Enhance your night riding fun with the 3 000 lumen 7 LED mega light. Extreme say it’s the best light that current LED and battery technology can provide, and it’s available on pre-order now. Its battery weighs in at 340g, has a three and a half hour run time and has a 10 200 mAh capacity. The light attaches with either a quick release mount or a ﬁxed clamp and comes with a high quality material carry bag. Order it online from www.extremelights.co.za for R1 995.

First Ascent Aqueos 2

The Aqueos 2 got rave reviews in our hydration pack review in the November issue. And a good hydration pack is a must for longer rides or stage races, so it makes sense that it should be on your Christmas wish list. It holds two litres of liquid in an easy to fill antimicrobial treated bladder. It also boasts great storage and the magnetised mouthpiece attaches to the shoulder strap so it doesn’t flop around while you’re riding. Buy it online www.firstascent.co.za from for R599.

Craft Performance Bike Bib Shorts

The Swedish clothing gurus at Craft are all about understated looks but superb design, and their Performance range of bike gear is well priced to boot. The Performance bike bib shorts feature a thin polyamide shell fabric with channel structure on the seat area for durability and to enhance cooling and moisture transportation. The four-way stretch fabric allows for total freedom of movement while still offering great support. And to top it all, the ergonomically designed, antimicrobial, chamois ensures comfort on the bike. Buy them online at www.buycycle.co.za from R899.

Park Tool Big Blue Book of Bicycle Repair 3rd Edition

Find out how to ﬁx nearly anything self-propelled with two wheels including road, mountain, bmx, and single-speed bicycles, with easy step-bystep guides by Calvin Jones. Jones is the Park Tool Director of Education, and he covers both trailside repairs and complete overhauls in the revised and updated third edition of the epic BBB. In the latest edition Jones includes information on servicing and repairing thru-axle systems, electronic shifters and 11-speed SRAM® XX1 freehub removal/installation. You can buy it online from www.capemulti.co.za for R269.

Specialized S-Works Prevail

The S-Works Prevail is billed as the ultimate lightweight racing helmet. It’s technically part of their road range, but it looks rugged enough to look good on the mountain too. It features dual-density construction and a patented Kevlar-reinforced inner matrix to keep you even safer should you crash. It’s been aerodynamically designed and its mega mouthport and deep internal channels, massive vents and aligned exhaust ports will keep you cool by facilitating sweat evaporation. Grab one from your local Speicalized dealer or buy one from Revolution Cycles for R2 899.

Gear

Stocking ﬁllers

If you’re looking for stocking fillers why not grab a few cycling essential odds and sods from your local bike shop? Here are a few options from www.cwcycles.co.za: 1 IceToolz Nylon Filled Tyre Lever Set 2pcs (R40), 2 Ryder Folding Tool 9 Function (R99), 3 Fit SupaGoo Endurance Booster Sachet (R15), 4 32GI Foodbar various flavours (R28), 5 Squirt Dry Lube 120ml (R90), 6 CWCycles branded Pocpac waterproof cell phone Pouch (R60), 7 and put the stocking fillers in a Birzman Zyklop-Nip Saddle Bag (R120) to round it all off.

1 3

2 5 7

Reviews

Capestorm Chainblade men’s cycling shorts David Bristow did ﬂirt with lycra in his road riding days, but it did not end well. And so he was more than happy to give the Capestorm Chainblade men’s cycling shorts a whirl.

hat can you say about a pair of shorts other than that they are, er, short! And that they are not genitalia-contouring lycra, thank the good and kind lord. I initially didn’t fancy the trend for removable liners, brought about by triathlete cross-training cross-dressers, so I was apprehensive about the Chainblade shorts. When they came out of the wash they looked like my girlfriend’s underwear. So I tried them on when she was out – and found they grow on you. I’ve been wearing cycling shorts for around 15 years now, and would not be seen dead in lycra anymore, or in my girlfriend’s underwear in public. These are up with the best but, as with groupsets, your pay dearly (R899) for weight loss. They weigh just 400g and features include breathable “refuge nylon” outer, padded wicking inner, thermo moulded seam-free saddle pad, stretch panels and adjuster waist straps, and more. There are also zippered pockets and zippered side vents (for riding in Die Hel, I suppose) and the back is high-cut so your crack won’t show. Turns out you can say quite a bit about a pair of shorts. If you’re into riding in shorts, give the Chainblade shorts a go.

Bontrager 29-1 & 29-2 Team Tyres The good people of The Bicycle Company shod Shayne Dowling’s bike in a new set of Bontrager tyres for Wines2Whales. Having considered the likely conditions Big O was decked out with the 29-1 and 29-2 Team Tyres and here’s how they coped.

ike most things MTB, when choosing your equipment you are led by two factors: what you are using the equipment for and secondly budget. The same applies to tyres. So having Bontrager send me the tyres – no questions asked – was a massive help. I chatted to their brand manager Thomas Rood and after thanking him, I asked if he was sure that he wanted me to load up the tyres for what is a tough race, he emphatically replied: “of course, we need to put our money where our mouth is!” Frank Stacy left Specialized after 15 years and joined Bontrager in 2010 – his genius along with R&D and rider input has resulted in the latest range of Bontrager tyres. I can say that without a doubt these tyres graft, in all terrain and weather conditions – and believe me we had all weather and terrain conditions on the W2W: hectic rain and mud to hot, dry and loose singletrack. Once I had dialled in my air pressure the tyres never quit, the 29-1 on the back were awesome on the jeep track with the perfect amount of grip combined with smooth flow, the 29-2 on the front kicked in on the gnarly stuff and gripped like sh*t on the loose. Cornering was never a problem and not once did I feel like I was going to lose it because of my tyres. Kudo’s to Bontrager for having the confidence to send me their tyres before the ride – it potentially could have backfired, but to the contrary it did the exact opposite – I love them – Big O has new treads!

CALENDAR SUS THE BEST OF January 2014 MPUMALANGA

25 Barberton XCM GAUTENG 5 Babbas Lodge MTB Event # 1 12 Summer Fast One MTB

KZN

11 KZN Provincial Series # 1 XCO DHI & Enduro

18 Sani Spoors Drak MTB Descent 26 Maweni MTB NORTH WEST

25 Totalsports XTERRA Full 26 Totalsports XTERRA Lite OUT IN AFRICA

11 Ezulwini MTB (Swaziland)

WESTERN CAPE

8 Daytrippers Epic Training Cape 11 Totalsports Challenge 18 Attakwas Extreme Challenge 19 Spur Adventure Sprint Race #1 19 Spur Adventure DUO # 1 23 NostalgEpic 25 African Continental Championships XCO & DHI 26 Bouckaert-Soenen MTB Cycle Race

Advertise your event in Full Sus and we will send you copies of the paper for your goodie bags or registration table. Call Julia on 021 685 0285/6

February 2014

RACE CALENDAR MPUMALANGA

8 MTN National Series - Dullstroom 22 MTN National Series - Sabie WESTERN CAPE 12 4 Hours of Oak Valley

List your event here

Get your event, big or small, from the ABSA Cape Epic to your LBS weekly training ride listed in the Full Sus calendar. If it’s a MTB event, be it a ride or race, we want to list it.

And it’s free! All you need to do is email sussed@fullsus.co.za with your event Name, Date, Distance(s), Location and Website or Facebook page URL.

7 ISUZU Ride the Rock 8 Lighthouse to Lighthouse 9 Spur Adventure Sprint Race #2 14 Du Toit Tankwa Trek 21 Garden Route 300 21 Totalsports Xterra South African Championships KZN 2 Howett’s Cycles Subaru Classic 15 Newcastle MTB Family Race 15 KZN Provincial Series # 2 XCO DHI & Enduro 22 Illovo Wartburg MTB Classic NORTH WEST

14 The Bridgestone Route 66 MTB Experience

15 Hartbeesfontein Mieliemyl OUT IN AFRICA

3 Laikipia XC (Kenya) 22 Soaring Eagle 2 Day MTB (Lesotho)

NOVEMBER Must do events ■ 8 December: Stihl Sharks Trail Adventure (KZN)

The Trail Adventure is a great way to kick of the summer holidays; there are various MTB and trail running distances, a farmers market and live entertainment at Summerveld Estate venue. Riders are encouraged to make it a family day out and bring their picnic blankets and braais along too. Entries are available on ROAG.co.za and late entries are accepted too. And to top it off you can earn Vitality points by taking part. Find out more at www.sharkstrailadventure.co.za.

■ 15 December: Babbas

Lodge MTB Super Series #12 (Gauteng) The last of the monthly Babbas Lodge MTB Super Series races for 2013 takes place at Babba’s Lodge in Bultfontein, north of Pretoria on the 15th of December. There are 70km (R140), 35km (R120), 12km (R70), 1km (R40) distances on offer but the prices do not include a CSA licence, so allow an extra R35 for the day licence. You

can enter online on CycleEvents.co.za until the 12th of December and for all the event details you can go to www.francosport.co.za.

■ 16 December: Redstone MTB Series (North West) The Redstone Private Country Estate hosts its last MTB event of the year too with a blast around Hartbeespoort’s trails. There are 50km (R140), 25km (R110), 10km (R20) options and again a CSA licence is a must. Late entries are accepted but will cost you an extra R30 for the 50 and 25km races, while the 10km has a late charge of R10. There is also the small matter of the R10 000 cash prize for the overall male and female series winner, so the last event will be a blast. Find out more at www.spectrumsportevents.co.za.

■ 21 December: Cape Agulhas

MTB Classic (W’ Cape)

The country’s southernmost MTB race starts in Struisbaai and loops above the iconic Cape Agulhas lighthouse

WWW.OAKPICS.COM

on the limestone hills of the Agulhas National Park. There are 60km (R150), 30km (R80), 10km (R50) and a kiddies’ ride (R40). The 60km ride looks to be a challenging route with a lengthy beach section to really test your legs. Entries can be booked online through Entrytime.com and you can scope out the routes at www.capeagulhasmtb.co.za.

On the hunt for parts? Buy, Sell and Trade in our Classifieds Over 3500 new listings and 150 000 visitors each month

www.thehubsa.co.za

December is great time to enjoy a few social races, like the Stihl Sharks Trail Adventure or the Cape Agulhas MTB Classic

CALENDAR KEY Mpumalanga

Free State

Limpopo

Western Cape

Northern Cape

KZN

Gauteng

North West

Eastern Cape

Out in Africa

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Advertise in the classified section of Full Sus and reach over 26 000 MTB readers through a circulation of over 13 000 newspapers distributed countrywide in over 160 bike shops and at selected events every month. To advertise here give Julia a call on 021 685 0285/6 or drop her an email at julia@integratedmedia.co.za.

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